New Delhi: Paneer often steals the spotlight as the go-to vegetarian protein source, but indian kitchens are brimming with other plant-based protein powerhouses. Affordable, versatile, and nutrient-rich, these ingredients not only provide protein but also fiber, vitamins, and minerals. Here are six high-protein vegetarian options to add to your meals today.
1. Lentils – The Classic protein Staple
Lentils like toor dal, moong dal, masoor dal, and chana dal are a protein powerhouse.
- Protein content: ~18 g per 100 g
- Other nutrients: Fiber, iron, B vitamins
- Ways to use: Spicy dal, hearty soups, or crunchy lentil parathas
2. Chickpeas – Tiny but Mighty
Chickpeas, both kabuli chana and kala chana, are versatile and packed with protein.
- Protein content: ~19 g per 100 g
- Other nutrients: Manganese, folate, fiber
- Ways to use: Roasted chickpeas as a snack, curries, salads, or wraps
3. Quinoa – The Supergrain
Though not native, quinoa is gaining popularity for its protein and amino acid profile.
- Protein content: ~14 g per 100 g
- Other benefits: Complete amino acids for muscle health
- Ways to use: Khichdi, soups, porridge with nuts and berries
4. millets – Ancient Grains for Modern Meals
Grains like ragi, bajra, jowar, and foxtail millet are gluten-free, low-glycemic, and rich in protein.
- Protein content: 7–13 g per 100 g
- Other benefits: Sustained energy, fiber-rich
- Ways to use: Rotis, upma, porridges, khichdi
5. Kidney beans – rajma for the Win
Rajma isn’t just comfort food—it’s a protein-rich powerhouse.
- Protein content: ~24 g per 100 g
- Other nutrients: Fiber, iron
- Ways to use: rajma curry, salads, wraps, soups, and even cutlets
6. Soybeans – The Vegetarian’s Meat
Soybeans are among the richest plant-based protein sources, making them ideal for vegetarians.
- Protein content: 35 g+ per 100 g
- Other nutrients: Calcium, iron, essential amino acids
- Ways to use: Soya chunks, granules, soy flour in curries, cutlets, or stir-fries
Protein Beyond Paneer
Eating protein-rich vegetarian meals doesn’t have to mean expensive supplements or imported foods. Traditional indian ingredients like lentils, chickpeas, millets, and soybeans provide energy, muscle support, and overall wellness, making them a perfect addition to daily diets.
Next time you plan your meals, think beyond paneer—your kitchen already has the protein power you need!
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