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 List of Protein Rich Vegetarian Indian Foods

  Last Updated : Apr 11,2020






5/5 stars      5 REVIEWS

List of Protein Rich Vegetarian Indian Foods

Why do we need Protein Rich Foods?

Protein is one such nutrient that we usually take for granted, assuming that it will automatically come from one or the other ingredients we consume!

 Almond Milk, Homemade Pure Almond Milk
Almond Milk, Homemade Pure Almond Milk

However, we need to understand that not only do we need Protein Rich Foods throughout our life, we also need it in varying quantities, depending on the stage we are in.

The special requirements of proteins at different stages of our life, depend upon its functions during every age, may it be childhood, old age, or pregnancy.

 Rajma Dhokla
Rajma Dhokla

Proteins Rich Foods are critical for 8 important tasks:

1. Growth and development of the body.

2. Managing the wear and tear of all cells of the body.

3. Bone and muscle development.

4. Forms a protective layer for skinhair and nails.

5. Regulate several metabolic activities, such as the digestive enzymes and oestrogen, progesterone, testosterone etc.

6. Build immunity as anti-bodies, which protect the body against a host of infections, are made up of proteins.

7. Help in transport of oxygen to various parts of the body.

8. Aid in healthy vision by combining with vitamin A, which gets activated when it comes in contact with dim light. 

 Almond Bread, Homemade Almond Bread Without Eggs
Almond Bread, Homemade Almond Bread Without Eggs

Protein Rich Breakfast: Breakfast has always been the most important meal of the day, which all of us are aware of. The biggest challenge is choosing the right ingredients so you get enough protein along with a host of other nutrients to kick start your day correctly and work efficiently through the day as well.

Here is a detailed  list of Vegetarian Protein Rich Foods from Buckwheat to Moong Dal. A complete protein must have nine essential amino acids which the human body does not produce.

21 Protein Rich Vegetarian Foods

1. Eggs 12. Toovar Dal
2. Buckwheat 13. Yellow Moong Dal
3. Quinoa 14. Urad Dal
4. Tofu 15. Pumpkin Seeds
5. Chia Seeds 16. Brussel Sprouts
6. Oats 17. Peanuts
7. Almonds 18. Flax Seeds
8. Yoghurt or Curd 19. Sprouted Moong
9. Milk 20. Spruted Hara Chana
10. Broccoli 21. Sprouted Masoor
11. Chana Dal    

So where do Vegetarians get their protein from? Eggs and Buckwheat is the only Vegetarian product which is a complete protein. The rest of the products listed below are also rich in protein so include them in your diet. If you don't take eggs, then make sure you choose Buckwheat in your diet.

Include these foods to make Buckwheat Groats Strawberry Porridge and Fluffy egg White Masala Omelette.

 Buckwheat Groats Strawberry Porridge, Healthy Breakfast
 Buckwheat Groats Strawberry Porridge, Healthy Breakfast

Making breakfast in the morning that‘s quick is one of the major challenges of most home cooks. Further you want a nourishing breakfast too! It should be suitable for people of all ages including the kids who are the most fussy.

Well don’t despair, we have especially hand-picked protein rich recipes for you to try…


 Paushtic Parathas
Paushtic Parathas

Paushtic Paratha and Mixed Dal Chila are some options which you can make in your own kitchen in no time.

 Mixed Dal Chillas, Healthy Breakfast, Snack Recipe
 Mixed Dal Chillas, Healthy Breakfast, Snack Recipe

Turn to Sprouts as a Source of Protein:  Recognised as the true ‘living food’ and ‘Nature’s boon to mankind’, sprouts have added value to our diet since ancient times. Sprouts exemplify the amazing way in which nature works at continuing life. We all know that when a plant produces seeds, it stores in them all the nutrients needed for the new plants to grow from them.

These nutrients remain latent until germination occurs; and so, sprouting activates all these nutrients harnessing the full potential of the seed.

 Sprouts Pancakes
 Sprouts Pancakes

Sprouts are packed with protein, easy to digest, best for weight watchers, immune building and are also brimming with many vitamins and minerals. What more do you need to call it one of the best vegetarian source of protein.

 Sprouts Dhokla
 Sprouts Dhokla

Explore sprouts in the form of Sprouts Pancake, Sprouts Dhokla and Sprouted Matki Poha.

 Sprouted Matki Poha
  Sprouted Matki Poha

Cook Healthy with Protein Rich Nuts:  Nuts like almonds and walnuts are one the best to include in your diet. These are rich in protein and omega-3 fatty acids which hep reduce inflammation in the body, which an otherwise could be a ladder to chronic diseases like heart disease and cancer.

The important thing is to use them wisely in cooking. While you can always have a few nuts in between your main meals, some other creative ideas are Homemade Almond Milk, Almond Flax Bread without Eggs and Homemade Almond Butter for Weight Loss.

 Homemade Almond Butter, for Weight Loss and Athletes
Homemade Almond Butter, for Weight Loss and Athletes

Walnuts can be paired with a more healthy seed like chia seeds to make Coconut Chia Seed Pudding with Mixed Fruits and Walnut. This is a super healthy lunch option which is sure to keep you full for hours.

Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts
Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts

Non-fried Protein Rich Starters

Deep fried tikkis are loved by one and all at snack time. But excess fat can be a welcome factor for many other diseases.

Try using a non-stick tava to enjoy all those tikkis, kebabs and cutlets you love to indulge into. 

 Groundnut Tikkis
Groundnut Tikkis

Groundnut Tikkis and Chana Dal and Cabbage Tikki are a few examples of such protein rich snacks. These snacks can easily be made in your kitchen using a non-stick tava. Try them with a chutney of your choice and you will never be disappointed.

Just a bit of effort and you will have a nourishing fare on your table to begin your meal that’s healthy for your bones and body both.

Chana Dal and Cabbage Tikki
Chana Dal and Cabbage Tikki

You can also explore protein rich steamed delicacies like Sprouts and Palak Idli and Rajma Dhokla

 Sprouts and Palak Idli
 Sprouts and Palak Idli

Protein Rich Smoothies, Juices, Drinks, Milkshakes Recipes. Proteins play a critical role as the building blocks of our body.

They are involved in almost all the functions of the body, which are linked to growth and managing wear-and-tear of body cells. You will be surprised to know that each and every cell and enzyme, linked to any body function, is made up of proteins.

 Chickoo and Nut Milkshake
Chickoo and Nut Milkshake

Milk has been since ages as a good source of protein. Paired with a variety of fruits, we have whipped up quick protein rich fix-ups like Chickoo and Nut MilkshakeGrape Lassi and Date and Apple Shake.

With egg as a source of protein, there is a Preworkout Smoothie for Runners as well.

 Grape Lassi
Grape Lassi



Whip up these shakes for breakfast or turn to them at any time of the day to satisfy your hunger the protein way...

 Paneer and Spinach Soup
 Paneer and Spinach Soup

See our related artilce on protein rich Indian recipes.  Try our protein rich paneer and spinach soup at 7 grams of protein per serving.

protein rich vegetarian indian foods

1.  
 by Tarla Dalal
Buckwheat : Buckwheat is a rich plant based source of protein and excellent option for Vegetarians. Buckwheat is a complete protein and contains all 9 essential amino acids. So eat tons of it through Buckwheat Dosa, Buckwheat Khichdi & Buckwheat Pancakes.
 
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2.  
 by Tarla Dalal
Sprouted Hara Chana : Protein and iron rich sprouted hara chana is a great addition to a weight loss diet. Try a salad, subzi or even making tikkis using this healthy pulse.
 
No reviews
3.  
 by Tarla Dalal
Peanuts : High in protein and try this Homemade peanut butter recipe made with 100% peanuts.
 
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4.  
 by Tarla Dalal
Chana Dal : Chana dal is baby chickpeas that has been split and polished. Diabetic-friendly chana dal is high on protein count (10.8 gm per 100 gm). It is also high in fiber and aid in managing blood cholesterol levels.
 
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5.  
 by Tarla Dalal
Flax Seeds : 100 grams of ground flax seed supplies about 20 grams of protein. Flax Seeds called Also in Hindi are available cheaply all over India.
 
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6.  
 by Tarla Dalal
Pumpkin Seeds : With 18.5 gm of protein per 100 gm, these subtly sweet and nutty seeds are serve as a health addition to any salad. The seeds are also one of highest sources of Omega 3 fatty acids found in plant foods which help reduce inflammation in the body.
 
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7.  
 by Tarla Dalal
Sprouted Moong : The most common pulse found in every household is moong. Sprouting moong takes not more than 8 hours after soaking. These easily digestible and protein rich moong sprouts with the slightly crunchy texture and sweet flavour adds to the taste of dishes you use them in, from salads to dosas.
 
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8.  
 by Tarla Dalal
Sprouted Masoor : Sprouted masoor refers to whole masoor beans, which have been sprouted. The technique used involves first soaking the whole masoor in Water for 6-8 hours.
 
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9.  
 by Tarla Dalal
Sprouted Kabuli Chana : Kabuli chana is high on its protein count (17.1 gm per 100 gm) and sprouting it will increase it’s protein content by another 25 to 30%. It tastes nice when cooked and combined with onions, tomatoes, coriander, salt and pepper to make a healthy salad.
 
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10.  
 by Tarla Dalal
Curd or Yoghurt : Low glycemic index and high protein food. A favourite of Indian households eaten plain or as a raita or tossed in rice.
 
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11.  
 by Tarla Dalal
Toovar Dal : Also called as tur dal, arhar dal, 22.3 gm of protein per 100 gm qualifies this dal as a high protein ingredient. It also has a good amount of iron, folic acid, calcium, magnesium, potassium and B vitamins.
 
No reviews
12.  
 by Tarla Dalal
Chia Seeds : These are a concentrated source of protein, fiber, antioxidants and omega-3 fatty acid which help in maintaining overall health of the body. 2 tbsp of chia seeds is enough to provide you 5 gm of protein.
 
No reviews
13.  
 by Tarla Dalal
Oats : Well-known as high fiber and high protein (13.6 gm per 100 gm) grain, it’s high Beta-glucagon content aids in managing diabetes too. An array of dishes like tikkis and dosas to rotis and khichdi can be made using oats. You can use them as a substitute to high carb cornflour as binding agent to make tikkis too.
 
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14.  
 by Tarla Dalal
Eggs : This is a complete protein which contains all the nine essential amino acids which a Vegetarian cannot get from any other source other than Buckwheat. Try this easy Fried Egg recipe.
 
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15.  
 by Tarla Dalal
Quinoa : It is one the highest sources of protein and fiber amongst the cereals. It’s gluten-free and one of the plant foods which contains all the nine essential amino acids. Definitely worth a try!
 
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16.  
 by Tarla Dalal
Brussel Sprouts : Low in calories and high in protein and fiber, Brussel sprouts are one of the healthiest food to toss a salad. They are also a great source of vitamin C, which makes them a super anti-inflammatory food.
 
No reviews
17.  
 by Tarla Dalal
Paneer Or Cottage Cheese : This protein rich food is made in almost every household in India. The best source of protein amongst the dairy group is what it should be named as. Not high in fat or carb, but gives you all the protein to byuild strong bones and muscles.
 
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18.  
 by Tarla Dalal
Milk : Great source of protein but not the healthiest food option and most adults are intolerant towards it.
 
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19.  
 by Tarla Dalal
Broccoli : One of the highest sources of protein amongst the vegetable category, it is rich in antioxidants too. It’s nice and bright green colour earns it an eye appeal. Try making a soup, paratha or subzi using this wonder vegetable.
 
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20.  
 by Tarla Dalal
Tofu : A high protein alternative to meat, tofu forms a part of vegetarian meals too. This unfermented soya product has been rated high than other processed soya products.
 
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21.  
 by Tarla Dalal
Almonds : Since ages soaked almonds have been advised to be eaten early in the morning, but you can have them in between meals too. Around 5 almonds in the morning will fetch you around 4.2 gm of protein.
 
No reviews
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Reviews

List of Protein Rich Vegetarian Indian Foods
5
 on 30 Apr 20 08:02 AM


List of Protein Rich Vegetarian Indian Foods
5
 on 07 Apr 20 02:22 AM


List of Protein Rich Vegetarian Indian Foods
5
 on 26 Mar 20 09:51 AM


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Tarla Dalal    Sonu, thanks for the feedback.
Reply
28 Mar 20 09:00 AM
List of Protein Rich Vegetarian Indian Foods
5
 on 08 Dec 18 01:26 AM


Good information and very well explained
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Tarla Dalal    Thank you so much for your kind words. Happy to know you liked our recipe collection.
Reply
08 Dec 18 10:10 AM
List of Protein Rich Vegetarian Indian Foods
5
 on 29 Jan 18 01:29 PM


After hospital stay for 26 days for my spine surgery, last Thursday got back to home. I was on bed all the time after surgery with less movement. Did not have proper food diet results to weak health. Most of time i was on medicine only. To compensate the protein level asked mom to make include the Dals & Pulses, Tafu, Almond, Broccoli, Egg, Milk & curds etc regularly. Now i am feeling healthy.