In India, almost 40% of the population is vegetarian. So, they search for the veg foods that contain a sufficient amount of protein.
A vegetarian diet is excluded from meat and fish. Besides, some people do not count eggs as vegetarian food.
Although, from long been it is considered that only non-vegetarian foods are rich sources of protein. But the requirement of protein can easily be met as long as vegetarians include a variety of plant sources such as legumes, grains, soy products, nuts, and seeds.
Protein Rich Foods for Vegetarians in India
1. Chickpeas (Kabuli Chana)
Chickpeas are popularly known as garbanzo beans. They are a good source of plant protein and a cup of chickpeas can provide almost one-third of an adult’s daily protein needs. It also contains fiber, healthy fats, and minerals.
These nutty taste food can be easily found in any grocery store. They are sold as raw or roasted form and can also be made sprouted chickpeas.
Protein Contents:
Every 1 cup of 164g of chickpeas provides 14.5gg of protein. [1]
How to Add to the Diet:
Take 2 cups of dry chickpeas and soak with water for at least 4 hours or overnight. First, cook chickpeas with olive oil until softened. Add ¾ teaspoon chili powder, ¼ teaspoon onion, and garlic powder, ¼ teaspoon black pepper and salt to taste. Bake them until it turns into a glorious golden brown.
2. Kidney Beans (Rajma)
Kidney beans are a variety of common bean and named due to its resemblance in shape to the kidney. It is a popular Indian vegetarian dish and commonly served with rice.
It is one of the richest plant-based source of protein and also a rich source of dietary fiber, folate, iron, phosphorous, copper and manganese.
Mainly found as raw or steamed with brownish-white or red color in the market.
Protein Contents:
16.2g of protein in every 1 cup of 177g of serving. [2]
How to Add the Diet:
Take 1 cup of presoaked kidney beans and boil it in 3 cups of water until softened. In a separate pot, prepare chopped garlic, onion, pepper or other aromatic vegetables in olive oil. Add all in a large pan and cook them for 3 minutes over medium heat. Season with salt and a teaspoon of garam masala and eat with rice or roti.
3. Soybean
Soybeans are a type of legume and are a complete source of protein.
They are high in fiber and phytoestrogens, low in saturated fat, cholesterol-free, good antioxidant agent and a good source of omega-3 fatty acids.
Mainly found in the market as raw, roasted granules and milk form.
Protein Contents:
It contains about 28.6g of protein for every 172g of a cup. [3]
How to Add to the Diet:
Take 1 cup of presoaked soybeans and add it to 4 cups of hot water. Add 1 teaspoon of salt and cook them on high for 40 to 45 minutes. Eat them as it is, or can be added to soup, sauce or salad.
4. Pumpkin Seeds
Despite of small in size, pumpkin seeds are packed with valuable nutrients. They are mainly consumed as a natural plant source of magnesium and zinc. Besides, they also contain protein, healthy fats and vitamins.
For vegetarians, pumpkin seeds can be a great source of protein and can be obtained as raw, sprouted, and roasted form in the Indian market.
Protein Contents:
100g of pumpkin seeds contains 24.5g of protein. [4]
How to Add to the Diet:
Add them to cereals, soups or yogurt
OR
Drizzle over salad or fruits
OR
Make pumpkin seed butter and mix them with smoothies or yogurt.
5. Sunflower Seeds
Sunflower is primarily harvested for oil production, it also produces grayish-green or black seeds. Sunflower seeds supply a multitude of nutritious components including protein, unsaturated fats, fiber, vitamins, and minerals.
They are available as raw, roasted and sprouted form in the local Indian market throughout the year.
Protein Contents:
100g of shelled, dry roasted pumpkin seeds without salt provides 19.3g of protein. [5]
How to Add to the Diet:
Sprinkle them on oatmeal, yogurt or soups
OR
Add as a crunchy addition to a vegetable salad
OR
Add them to provide flavor for a sandwich.
6. Flax Seeds
Flax seeds have long been valued as heart-healthy plant food due to its omega-3 content. They are in brown or yellow color and can be easily found in the Indian market as raw, powder, roasted and flaxseed oil.
Along with fiber, healthy fat and carbs, flax seeds are also a great source of protein for vegetarians.
Protein Contents:
100g of flax seeds provide 18.3g of protein. [6]
How to Add to the Diet:
Add them with breakfast cereals or smoothies or yogurt
OR
Add them to water and drink it
OR
Add into snack bars, muffins, bread, buns, tea biscuits, and pasta
OR
Drizzle flaxseed oil as a dressing on salad.
7. Chia Seeds
Despite being small in size, they are one of the healthiest vegetarian foods. They are a rich source of protein, omega-3, and omega-6 fatty acids, fiber, calcium, phosphorous, and manganese.
They are also gluten-free and can be a great alternative to dairy for those who follow a veg diet. Due to the incredibly versatile and flavorless, it is easy to add chia seeds to any foods and recipes.
Chia seeds are available at most grocery stores these days as raw, ground or roasted form.
Protein Contents:
100g of chia seeds provides 15.6g of protein. [7]
How to Add to the Diet:
Take 1 teaspoon of chia seeds and add to a bowl of oatmeal or milk
OR
Sprinkle some chia seeds over smoothie or yogurt
OR
Add to salads or desserts.
8. Nutritional Yeast
Nutritional yeast is a deactivated yeast often used in veg cooking. It is a great fit for people who are vegetarian and want to build muscle mass and don’t want to lose weight.
Nutritional yeast is also a great food to avoid the risk of Vitamin B12 deficiency while following a vegetarian diet as Vitamin B12 is only naturally found in animal products.
It is available as flakes and powder form in the local Indian market throughout the year.
Protein Contents:
1 ounce of 28g of nutritional yeast provides 11.7g of protein. [8]
How to Add to the Diet:
Mix powdered nutritional yeast with rice or pasta
OR
Add to soups or sauces in place of cheese/cream.
9. Almonds
Almonds are mostly consumed as a heart-healthy food. It is due to the presence of antioxidants and healthy fats. They also contain plant-based protein, fiber, vitamins, and minerals.
Almonds are available to buy in stores as raw, roasted, sliced, almond milk, and butter.
Protein Contents:
Every cup of 95g of walnuts provides 20.2g of protein. [9]
How to Add to the Diet:
Take 7-8 almonds and soak them in the water overnight and eat them in the morning
OR
Use crushed almonds to garnish salad or dishes
OR
Take a spoonful of almond butter and add to oatmeal.
10. Walnuts (Akhrot)
A true nut, known for brain health and enhancing heart health. They are a good source of healthful fats, antioxidants, protein, and fiber.
Walnuts are available in raw, roasted, and salted or unsalted form.
Protein Contents:
Every 100g of walnuts provides 15.2g of protein. [10]
How to Add to the Diet:
Soak 2 walnuts in water overnight and consume it in the morning
OR
Use chopped walnuts with veg or fruit salads
OR
Add chopped walnuts with oatmeal or yogurt.
11. Makhana
It is a part of the lotus flower and also known as lotus seed, fox nuts, and phool makhana. It is commonly used in Indian dishes like kheer, raita, and curry.
It is mainly consumed for nutrients like protein, carbohydrate, sodium, potassium, and water.
Makhana is mostly available in the dried form in the market.
Protein Contents:
Every 100g of dried makhana provides 15.4g of protein. [11]
How to Add to the Diet:
Lotus seed can be eaten raw, roasted, or ground
OR
Soak in water overnight and add to syrup or soups.
OR
Use as a snack in the evening tea-time.
12. Kala Chana (Black Chickpeas)
Kala chana is a type of Indian desi chickpea. It is naturally low in fat and loaded with healthy nutrients such as protein, fiber, vitamins, minerals, and carbohydrates.
Kala chana is a very common ingredient of Indian dishes and is easily available in the market throughout the year. It is sold as raw or sprouted form. The sprouted Kala chana contains more protein than the raw one.
Protein Contents:
100g of Kala chana provides 20g of protein. [12]
How to Add to the Diet:
Take 2 cups of rinsed black chana and soak in water overnight. Next morning, drain the water and place the soaked Kala chana in a slightly wet muslin cloth. Tie it and put them in a container. Place the container away from direct sunlight and leave for 24-36 hours undisturbed. Use the sprouted kala chana as a salad or eat every morning empty stomach.
13. Green Peas (Matar)
Green peas are generally used to add flavor and texture to most of the Indian dishes. They are also considered as a poor man’s meat as they are a great source of protein. They also have other beneficial nutrients such as iron, calcium, folate, vitamin B, C and K, manganese, and potassium.
Although green peas are winter season food, but they are available in dried form in the local market and frozen form in the supermarket or online.
Protein Contents:
Every 253g of green peas serving provides 13g of protein. [13]
How to Add to the Diet:
Frozen green peas are better and retain their color, texture, and flavor. Take frozen green peas and boil in water till tender. Add cooked green peas into rice or with green salads.
14. Cottage Cheese (Paneer)
Favorite among healthy eaters and vegetarians trying to maintain their weight. Cottage cheese is rich in protein, relatively low in fat, and high in calcium, phosphorous, and vitamin B12.
It is commonly added in Indian recipes like matter paneer, palak paneer, paneer butter masala, etc.
Easily available in local market in the cube and packed form.
Protein Contents:
100g of cottage cheese with 1% milkfat provides 12.39g of protein. [14]
How to Add to the Diet:
Blend it with fruits or green smoothies
OR
Add to a green salad
OR
Sandwiched with thinly sliced apple.
15. Yogurt
A very popular dairy product which is produced by bacterial fermentation of milk. Not only it is rich in calcium but it also contains a decent amount of protein. It is also beneficial for increasing healthy gut bacteria.
Anyone can find yogurt with dozens of options on every grocery store.
Protein Contents:
1 cup of 245g of yogurt provides 14g of protein. [15]
How to Add to the Diet:
Top yogurt over sliced apple
OR
Blend with smoothies
OR
Use in baking instead of oil or butter.
16. Seitan
Seitan is rich in gluten also known as wheat gluten or wheat meat. It is the main protein of wheat which is prepared by washing wheat flour dough with water to remove out all the starch granules until a sticky insoluble gluten left.
It is a very good source of protein and also a good source of selenium and contains a small amount of phosphorus, manganese, calcium, and iron.
It is the richest plant protein source when compared to all other sources. When it is cooked it looks similar to the appearance and texture of meat. That is why it is used as a meat substitute for those who are on a vegetarian diet and want to meet their protein needs.
Protein Contents:
It contains 21g of protein in every 28g of serving. [16]
How to Add to the Diet:
Take sliced seitan and cook with broth to soak the extra flavor. Add baked seitan with sliced bell pepper, onion, and cucumber. Use all for sandwiches or stuffed into tortillas for making tasty tacos.
Note: It is not suitable for consumption by those who are sensitive to gluten and wheat and who suffer from celiac disease.
17. Peanut Butter
Unlike any other butter in the market, peanut butter is a healthy food inclusion into the diet. It contains a high amount of protein, healthy fats, minerals, and vitamins.
Although peanut butter is available in many flavors, select those which are in its most natural form. Many commercial brands prepared with additives such as sugar, salt, and oils.
Protein Contents:
100g of peanut butter provides 21.9g of protein. [17]
How to Add to the Diet:
Add peanut butter into yogurt or oatmeal
OR
Take 2 tablespoonfuls and spread over wheat or brown bread
OR
Spread peanut butter on a banana to make protein filling snack.
18. Oats
Popular as a breakfast meal, oats are one of the healthiest grain. They are gluten-free and are a great source of protein.
It also contains important nutrients such as fiber, folate, magnesium, phosphorous, vitamin B1, iron, zinc, and copper.
When compared to rice, wheat, and other whole grains, oats contain much higher quality and amounts of protein. Oats can be consumed at any time of the day and they can be prepared in a variety of recipes which include oats upma, masala oatmeal, oats dosa and lots more.
Easily available in the market as wholegrain oats, white oats, masala oats, rolled oats, steel-cut oats or multigrain oats.
Protein Contents:
1 cup of 156g of oats provides 26.4g of protein. [18]
How to Add to the Diet:
Take half a cup of dry oats and mix with a bowl of hot milk. Add chopped or sliced fresh fruits (like banana or apple), nuts and seeds to make it healthier.
19. Chana Dal (Bengal Gram)
Being sweet and nutty in taste, chana dal is a rich source of protein. It also contains healthy nutrients such as fiber, vitamin A, calcium, and iron.
It is used as one of the most common Indian vegetarian dishes such as curry, halwa, chana dal puri, etc. It can also be added with veg such as spinach, bottle ground or brinjal to make a healthy and delicious food.
Protein Contents:
100g of chana dal provides 22g of protein. [19]
How to Add to the Diet:
Add boiled chana dal with veggie salad
OR
Make dal curry and consume it with steamed rice, jeera rice or chapatti.
20. Quinoa
Quinoa falls into the category of pseudocereals and it can be ground into flour. Quinoa is a gluten-free grain and one of the plant foods which contain all the nine essential amino acids. It can be found in three types: white, red and black.
Quinoa is a rare grain and is an excellent source of carbohydrate, fiber, manganese, zinc, magnesium, phosphorus, and iron.
Protein Contents:
It produces about 8.1g of protein in every 185g of a cup. [20]
How to Add to the Diet:
Boil quinoa with twice the milk or water as much quinoa, eat it in place of pasta or rice.
OR
Add quinoa in place of whole-grain salad with sliced tomato and cucumber, olive oil and a bit of lemon to make it refreshing dish.
21. Moong (Mung Beans)
These small and green beans are wonder food due to its good source of protein, fiber, vitamins, and minerals. They are quite affordable and easily available as a fresh, dry or sprouted form in the market.
Protein Contents:
100g of moong provides 7g of protein. [21]
How to Add to the Diet:
Take 2 cups of rinsed mong and soak in water for 8 – 10 hours. Drain the water and place the soaked moong in a slightly wet cotton cloth. Tie it and put them in a container. Place the container away from direct sunlight and leave for 24-36 hours undisturbed. Use the sprouted moong as a salad or eat every morning empty stomach.
22. Wild Rice
Wild rice is a whole grain and has an earthy nutty flavor. It is high in protein, dietary fiber, and is low in fat.
When compared to different rice varieties of rice like the Basmati and the brown rice, wild rice contains 1.5 times more protein when compared with the others.
Anyone can buy wild rice from the supermarket or online.
Protein Contents:
Every 164g of cooked wild rice contains about 6.5g of protein. [22]
How to Add to the Diet:
Before making it, wash it properly with plenty of water. First, make 4 cups of water to boil and add 1 cup of wild rice and 1 teaspoon of salt. Cook rice until tender or 45 minutes. Add cooked wild rice to salads or soups or serve it as a side dish.
23. Lentils
Lentil is a kind of legume which has various health benefits. It is high in protein and contains other healthy nutrients such as carbohydrates, fiber, antioxidants, and minerals like potassium and iron.
These are the most common ingredients in Indian dishes and can be easily found in most grocery stores. These are sold as outer layers removed which make it easy and quick to cook.
Protein Contents:
100g of lentils provides 9.02g of protein. [23]
How to Add to the Diet:
Eat cooked lentils in meals with roti or rice
OR
Use boiled lentils with green salads to add protein
OR
Make soup and consume it.
24. Soy Milk
Soy milk is derived from soybeans and it is rich in protein, vitamins, and calcium. It can be substituted in place of cow’s milk.
Soy milk can be easily obtained in almost any store outlet or supermarket. It can be consumed directly or added to a variety of ingredients and recipes for both cooking as well as baking.
Protein Contents:
Every 238 ml of unsweetened soy milk contains about 6.4 grams of protein. [24]
How to Add to the Diet:
Drink a glass of unsweetened soy milk 4 times a week in place of cow milk. Or add chopped dates to infuse soy milk with natural sugar.