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Healthy Indian Recipes > High Protein Indian recipes > High Protein Indian Soups
15 High Protein Indian Soups Recipes
Last Updated : 09 September, 2025
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Protein Rich Indian Soup Recipes | Vegetarian High Protein Soups |
Protein Rich Indian Soup Recipes, High Protein vegetarian Soups. Indian cuisine boasts a rich array of protein-packed soups that are both comforting and nutritious. These soups offer a wholesome meal or a hearty starter, satisfying hunger while providing essential nutrients.
What are the best sources of Vegetarian Protein Foods for Indian Soups?
While it is generally acknowledged that non-vegetarian foods are the richest sources of proteins, there is no reason for vegetarians to worry, as there are a number of vegetarian foods such as milk and milk products, pulses, nuts, sprouts, soya and its products, a few veggies that are rich in protein etc. All we need to do is combine them in the right ways.
Moong Soup | whole green moong dal soup | healthy diabetic moong soup | One serving of moong soup delivers 14% protein of your Recommended Dietary Allowance ( RDA)
| Milk & Milk Products | Protein (gm per 100 gm) |
|---|---|
| Soya Products | Protein (gm per 100 gm) |
| Nuts & Oilseeds | Protein (gm per 100 gm) |
| Dals & Pulses | Protein (gm per 100 gm) |
| Cereals & Cereal Products | Protein (gm per 100 gm) |
| Vegetables | Protein (gm per 100 gm) |
| Cheese | 24.1 |
| Mozzarella Cheese | 19.4 |
| Curd | 4.3 |
| Milk | 4.3 |
| Paneer | 2.5 |
| Soya chunks | 43.2 |
| Soya Flour | 43.2 |
| Tofu | 13.8 |
| Groundnuts | 25.3 |
| Cashewnuts | 21.2 |
| Poppy seeds | 21.1 |
| Almonds | 20.8 |
| Sesame seeds | 18.3 |
| Walnuts | 15.6 |
| Fresh coconut | 6.8 |
| Cow pea | 24.1 |
| Black gram dal | 24.0 |
| Bean sprouts | 24.0 |
| Moath beans | 23.6 |
| Rajma | 22.9 |
| Chana dal | 20.8 |
| White chick pea | 17.1 |
| Wheat germ | 29.2 |
| Quinoa | 13.7 |
| Wheat flour | 12.1 |
| Bajra | 11.6 |
| Barley | 11.5 |
| Jowar | 10.4 |
| Buckwheat | 10.3 |
| Ragi / nachni | 7.3 |
| Green peas | 7.2 |
| Celery | 6.3 |
| Cauliflower | 5.9 |
| Broccoli | 3.1 |
A recipe which offers around 4 to 5 g of protein per serving, can be considered as protein rich. However, for recipes like roti, dosa, idli etc. which are quantified in numbers, around 1.5 to 2 g can be considered as protein rich. This is because it is assumed that one person will consume at least 2 to 3 roti / dosa / idli etc. depending on its size.
Dals used to make protein rich Indian soups
moong dal shorba recipe | Indian style lentil shorba | mung dal ka shorba | moong dal shorba
masoor dal and paneer soup recipe | masoor dal soup for weight loss | healthy dal paneer soup |
moong soup with paneer recipe | mung bean soup with cottage cheese | paneer moong soup | Indian style moong soup | Moong and paneer in this sumptuous mung bean soup with cottage cheese is an easy way to add up protein to a veg meal. With 5.1 g of protein per serving, 9% of protein RDA. One cup of moong (whole green gram) provides 28% of your protein for the day.
Combine protein-rich milk and vegetables to create hearty and nourishing Indian soups.
Savor our protein-packed soups, enriched with the goodness of milk and nutrient-rich vegetables like broccoli and celery.
Indian style celery soup recipe | cream of celery soup | healthy celery soup |
Broccoli and Almond Soup | broccoli almond soup recipe | protein rich soup | healthy almond broccoli soup |
These soups apart from lending protein to your diet, also are a good source of calcium and both these nutrients together pair up to build strong bones and aid in the growth of cell membrane.
Protein Rich Soups using Paneer
½ cup of paneer yields approx. 10 g of protein. This is a lot in reality. While paneer based subzis feature the most in North Indian menus, here we have attempted to recreate the taste of paneer in soups. Chopped paneer works the best for soups. For an Indian version of paneer based soup try your hand at
Paneer and Spinach Soup | Indian palak soup with paneer | protein rich palak paneer soup | spinach cottage cheese soup
Protein Rich Weight Loss Soups using Sprouts
Sprouts are known as a weight-watchers best friend. They are not only easy to digest, but the process of sprouting increases the count of most of the other nutrients it is rich in. These protein rich sprouts, which are used to make healthy soups, helps to boost metabolism and give a feeling of fullness. This would definitely avoid bingeing on unhealthy recipes then.
Try protein rich soups like Garlicky Moong Sprouts Soup with Spinach (7.9 g of protein / serving). To get a double dose of protein combine sprouts with paneer to make a tempting delicacy like Paneer Bean Sprouts and Spring Onion Soup (11% of RDA, 6.1 g of protein / serving).
paneer bean sprouts and spring onion soup recipe | paneer vegetable soup | healthy Indian cottage cheese soup with vegetables |
Enjoy our high protein soup recipes and do try our other high protein recipes from the options below.
Protein Rich Veg Recipes
High Protein Dals, Kadhis recipes
High Protein Desserts recipes
High Protein International recipes
High Protein Juices, Milkshakes, Drinks recipes
High Protein Breakfast recipes
High Protein Rice, Pulao, Biryani
High Protein Rotis Parathas
High Protein Salads Raitas
High Protein Starters Snacks
High Protein Sabzis
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