7 Nutritious Indian Vegetarian Food to Boost Your Protein Intake

These seven food items offer the power of protein you need to stay healthy and kicking from AM to PM.

As per the study, vegetarians across the world switch to supplements at some point in life to maintain their daily protein intake. But why? A proven component in overall body development, protein helps in muscle repair, accelerates digestion, and serves as an excellent source of energy. People who prefer vegetarian options often find it difficult to get ample protein-rich food choices. 

The recommended dietary allowance for protein in an average sedentary adult is 0.8 grams per kilogram of body weight. For instance, if your body weighs 165 pounds or 75 kilograms, you should consume around 60 grams of protein in a day to meet your daily protein requirements. 

Plant-Based Indian Food: A Protein Powerhouse

Indian cuisine, for eons, has been applauded for its nutrient-dense rich source of plant-based protein (only if you look beyond bold spices and rich flavors)! Long before the world became familiar with plant-based food, Indian kitchens were seen prepping meals full of protein, fiber, and essential nutrients. 

Beyond fragrant spices, Indian food is a treasure trove of nutrient-dense meals including Dal/Lentil, Chickpea (Chana), Quinoa and Millets, Tofu/Paneer, Sprouted Grains, and more. Ideal for vegetarians and vegans alike, these food items will keep your body fueled, and help in those extra muscle gains (if you’re planning out a workout regime).

Read on to know about the 7 best sources of protein in Indian food that are easy on the stomach, great for everyday binges, and keep you full and energized all day round.

Understanding the Importance of Protein in a Vegetarian Diet

According to a National Family Health Survey, 7 out of 10 Indians enjoy non-vegetarian food. A proper high-protein Indian food is necessary for all and should your family be consuming Indian vegetarian food, you need to make sure you are also covered.

If you think it takes more effort to prepare healthy and high-protein Indian vegetarian meals, we can change your mind. Our detailed list of plant-based proteins is easy to prepare, keeps the heart healthy, lowers blood pressure, aids in weight reduction, and facilitates easy functioning of the digestive system.

Here's our compiled list of high-protein Indian foods that could be of great help to Indian vegetarian families.

1. Kidney beans – Protein: 7.5 grams per 1/2 cup serving

Kidney beans are rich in protein, carbohydrates, and fiber. Boiled or steamed with rice, rajma-chawal is a time-to-time favorite dish for quite a few Indians. It is a healthy, wholesome high-protein Indian food that is tasty and enjoyed by all. You can prepare rajma chawal, boil it, or have it on its own, to make it a bit more flavorful you can add some chopped or finely sliced tomatoes and onions along with some sprinkled chaat masala for taste.

2. Chickpeas – Protein: 7.3 grams per 1/2 cup serving

Many nutritionists in their healthy guide or superfood recommendations include chickpeas for vegetarians. Chickpeas are one of the primary sources of proteins, high in protein and fiber, and low in calories. You can boil them sprinkle some salt and pepper and consume them every morning for a wholesome start or prepare famous Indian chole ki sabji and savor them. Please note, that consuming chickpeas in large amounts can lead to bloating or stomach issues.

3. Soy – Protein: 18-20 grams per 1 cup serving proteins-for-vegetarians

Soy is an excellent protein source for vegetarians. You can also have soy milk and can add tofu to your salads for a great-tasting flavor. Most packaged tofu and soy milk make for an excellent source of nutrients and vitamins for a vegetarian diet. You can add soy milk to your breakfast cereal, and smoothies, and prepare a range of vegetarian protein snacks or protein shakes for added protein intake with ease. This not only keeps you full but keeps you nourished and energized all day long.

4. Dairy – Protein: 14 grams per 1/2 cup serving

The residual cheese-making by-product that you ferment to get yogurt is protein. This is much easier to digest than milk and is an Indian high-protein vegetarian food. Of course, you have to ensure you don't have anyone lactose intolerant in your household. For dairy, recipe choices are limitless. From cheese toast for breakfast to salads, sandwiches, smoothies, and more, you can have it all.

5. Beans and Lentils – Protein: 9 grams per 1/2 cup serving

Indians can't live without their dals. If you have spent your childhood in India, you know how dal is one of the important pieces of family. An everyday meal, the best cure for cough and cold, a high-protein and great-tasting dish, dals made using beans and lentils make a great choice for protein in the everyday meal. Plus, it is an easy and inexpensive way of increasing fiber and essential mineral intake.

6. Green Peas – Protein: 7 grams per 1 cup serving

Green peas, or "garden peas," are small, round seeds that grow in pods from the Pisum sativum plant. For thousands of years, human beings have been consuming green peas, and they are eaten all over the world. It is important to mention that green peas are not a vegetable. They belong to the legume family; which refers to plants that produce pods that contain seeds. Examples of legumes include lentils, chickpeas, beans, and peanuts..

Green peas are highly rich in protein. Mattar paneer is the most common staple in winter, giving you that added energy and protein intake.

7. Mixed Seeds and Nuts – Protein: 5-7.3 grams per quarter cup serving

Seeds can provide crunch to your dishes and a rather appreciable amount of protein. Several types of seeds such as sesame, sunflower, pumpkin, or poppy seeds are high in both protein and healthy fats.

• Chia Seeds – 6 grams at 35-gram serving

Chia seeds make it to the list of protein-rich foods for the right reasons. The super-powerful seeds contain good amounts of protein in each serving––you can consume them in your early-morning smoothies or salads. Plus, it is rich in calcium, magnesium, iron, and omega-3 fatty acids. All you have to do is soak it in water and then you can drink it with your favorite beverage. No wonder it is liked among vegans.

• Oats – 6 grams per quarter cup serving

Everybody loves this superfood, which is also packed with protein and soluble fiber. This food assists in controlling blood sugar levels due to its fiber content and low glycemic index. It may be taken mixed with milk and a spoonful of honey with almond toppings.

• Sweet corn – 3.3 grams per 100-gram serving

Today, corn is highly farmed and used to make corn syrup and corn flour. Whether boiled, roasted, or steamed, sweet corn is a snack that you must try without even thinking of elevating your cholesterol level.

Protein Deficiency: A Key Issue Worldwide 

As per the National Institute of Health, vitamin B12 deficiency is common among vegetarians––the result of a very low intake of protein-rich food. This holds for young kids who are in their developing stage and require a good amount of protein-rich foods for overall holistic development. That is, they are more prone to suboptimal nutrient intake and Indian food items like dals, dairy products, tofu, soy, and alike help to meet the daily recommended protein needed for your well-being.

With Indian cuisine protein rich options are endless. Indian legumes and lentils commonly called dals have higher protein content and make a great source of protein for vegetarians. Another staple in every Indian household, Palak Paneer, or Indian cheese contains approximately 18-20 gms of protein per 100 gms of paneer, making it a go-to choice for vegetarians and vegans.

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