20 High Protein Vegetarian Foods in India

High Protein Vegetarian Foods in India: Most individuals have images of vegetarian food being nothing but daal, rice and paneer. They usually think that vegetarians lack a source of many proteins or that their diets lack variety. However, the reality is that Indian vegetarian food has loads of mouthwatering protein packed ingredients above and beyond what you think. Whether it be cooking something up yourself or someone of your own, learning more about these options adds a whole new lane of possibilities. The following are 20 high protein vegetarian foods in India which are worth looking at.

Why is Protein Important for the Body?

Protein is central to your general health supporting many processes happening in order to keep your body efficient and strong. This is what protein can do to your body:

1. Good hair, skin and nails

Protein has been known to be at the centre of the production of keratin and collagen, which are paramount in keeping in place the strength and support of your hair, skin and nails. Having sufficient protein will also keep them firm, smooth and less susceptible to damage.

2. Aids a healthy immune system

Proteins are very important in the manufacture of antibodies and immune system cells that help the body resist infections and diseases. Your immune system will be weakened when your body lacks the necessary amount of protein to destroy germs and get over an illness.

3. Aids in body tissue creation and repairing of tissues

Available in protein form, the proteins supply the amino acids that are needed in the tissue repairing process, the healing of wounds and in the development process. It is therefore crucial in recovery following an injury or an excision as a whole body maintenance of body organs and muscles.

4. Encourages the feeling of satiety and fullness

Foods containing protein also require a longer time to digest thus enabling to feel longer fuller. This may help in controlling the appetite and curbing snacking that is unnecessary, and therefore a balanced diet can be easily kept.

5. Maintains muscle health and strength

Protein maintains the muscle growth and prevents the occurrence of muscle loss, particularly in ageing or when free in physical activities. It assists in the repairing of fibres of muscles following exercise, which leads to improved strength and endurance.

How Much Protein is Needed By the Body?

The amount of protein that you require is determined by your age, one upon activity as well as overall health. Individuals with a healthy status and the age above 18 years have a recommended RDA of around 0.8 grams of protein per kilogram of body weight in a day. By this, it would amount to approximately 48 grams of protein per day, so, having a weight of 60 kg. Needs will be higher when you are more active, pregnant, breastfeeding or recovering when you are undergoing a disease or any injury.

You should make sure to mix up your protein intake throughout your day as opposed to gorging on it all at once; your body will become more efficient at using it in this way. Meat or fish contains slightly more protein per gram as plant-based food, thus it is essential to be diverse. The needs can be fulfilled by combining various vegetarian sources of proteins together. And no, you do not have to be able to consume all the necessary amino acids in one sitting; your body is intelligent enough to gladly synthesise them over a period to make complete proteins.

You will maintain your health, energy and nutrition with traditional healthy multifaceted diet which will be enhanced with vegetable proteins.

High Protein Vegetarian Foods in India

Most individuals may believe that the vegetarians have a hard time in obtaining the protein but in reality, there is a variety of diverse foods that can help. The following are 20 high protein vegetarian foods in India that will help you easily meet your daily recommended amount, promote health, and make your diet interesting and dynamic.

1. Vegetables containing high protein

Low in calories but dense in nutrients, veggies such as broccoli, spinach, kale and others add colour to your plate and actually have higher protein content than most individuals are aware of. A single cooked cupt can provide you with 4 to 5 grams of protein, high concentration of vitamins and minerals. Add them in with reheated stir-fries, combine with soup or mix into a curry to add flavour and nutrition.

2. Nuts

Not only crunchy snack options, almonds, walnuts, cashew nuts and pistachios are healthy fats, fibre rich and contain a decent proportion of protein as well. A small handful (28 g); 5 to 7 grams (depending on the type) of protein. Sprinkle them on top of salads, add to smoothies or snack during the afternoon.

3. Fruits

Some fruits can also be used as a protein source; however, people do not tend to think of them first. Guava, jackfruit, and blackberries have more to offer than you would assume. A cup provides you with approximately 2-4 g of protein, and vitamin and antioxidants packed shot. Mix them to porridge and smoothies or have them raw.

4. Paneer (Cottage Cheese)

Neat as a vegetarian favourite in India paneer is a creamy food that is highly adaptable. A 100 g has 18-20 g of protein. Add it to curries or as stir-fries or grilled preparations or even in salads and wraps.

5. Chia Seeds

Plant powerhouses, chia seeds are small but mighty plant-based protein. 4-5 g of protein with fibre and omega-3s are offered by two tablespoons (28 g). Stir into yoghurt, or make chia pudding, or sprinkle on oats.

6. Quinoa

This whole vegetal protein is made of all essential amino acids. A single cooked cup provides 8 g of protein and a nutty flavour that makes a wonderful addition in salads or pilaf or a replacement of rice.

7. Legumes

The major vegetarian proteins include rajma (kidney beans), chickpeas, and black beans. A stir-fried cup is 12-15 g of protein, with fibre and minerals. To use in curries, salads or mash into patties.

8. Lentils

Dal (Masoor, moong and Toor) are cheap, nutritionally dense alternatives. Cooked cup provides about 15-18 g of protein, together with iron and fibre. They are ideally used in dals and soups or in sprouted salads.

9. Peanuts

Peanuts are officially legumes, but considered to be enjoyed like nuts, cheap and very satisfying. One handful of 28 g has 6-7 g of protein. You can eat them roasted, in chutneys or as peanut butter on whole-grain toast.

10. Hemp Seeds

The small seeds are complete plant protein containing 9-10 g protein per 28 g. Sprinkle on salads, add to smoothies or energy bars prepared at home.

11. Pumpkin Seeds

Essentially pumpkin seeds also, and called pepitas; they are crunchy and rich in flavour and have 8-9 g of protein/28 g. Pour granola, sprinkle soups or roast them as snacks.

12. Sprouts

A mixture of sprouted moong, chana and other legumes enriches nutrients and availability of proteins. One cup has 6-8 g of protein. Toss in salads or wraps or serve them with lemon and spices.

13. Tofu

Tofu manufactured out of soy milk is one of the products of the plant kingdom with 8-10 g of proteins in 100 g. Flavour sponge it is, and indeed ideal as substituted in a stir-fry, grill or curry.

14. Amaranth (Rajgira)

A protein-packed (8-9 g per cooked cup) ancient grain that is gluten-free. It also makes a great porridge or laddoos or rice substitute.

15. Buckwheat (Kuttu)

Buckwheat naturally contains no gluten and has high protein content, 5-6 g per cooked cup. Whisk up rotis, dosas or porridge with it.

16. Seitan -The Wheat Meat

It is one of the richest plant sources of proteins (20-25 g protein per 100 g). It has the nature of meat making it ideal to use in stir-fries or grill or as an alternative meat.

17. Hung Curd (Greek Yoghurt)

Greek yoghurt is creamy and thick but also tangy with protein levels of 8-10 g per 100 g. Eat it on fruit, in smoothies, or to be a pour-over dip.

18. Tempeh

A rich protein and probiotic fermented soy. One hundred grams has 18-20 g of protein. Grill, stir fry or add to salads.

19. Soybeans

Soybeans (edamame) are nutrient rich containing 17-19 g of protein per cooked cup. Steam needs a pinch of salt, cook in curries, or when hungry eat as snacks.

20. Nutritional Yeast

Nutritional yeast comes in golden flakes in a cheesy flavour that contains 4-5 g of protein in tablespoons or two. Add to pasta, popcorn or salads.

Also Read: 10 Protein Rich Indian Breakfast Foods You Must Try

The Most Common Myths About Vegetarian Protein

Many individuals perceive that vegetarians cannot have enough protein but through proper combination of foods, it is possible.

People assume that the proteins in plants are incomplete; however, there actually are numerous plant sources that have all the essential amino acids in them.

Some people feel you need to combine different protein sources in every single meal, when in reality, your body can piece them together throughout the day.

Vegetarian protein often gets labelled as boring, yet there’s a huge variety of tasty, protein-rich options to try.
Many assume plant protein can’t help build muscle, but with enough protein and regular exercise, it works just as well as animal protein.

Final Words

Sufficient protein intake can be easily achieved by the vegetarian diet, as it turns out that all you need is an impressive range of foodstuffs. If you incorporate various vegetable sources that contain a lot of protein into your diet, you would provide your body with the nutrients it requires in order to remain healthy, energised, and balanced. It comes down to mixing it up, having varied sources of vegetarian proteins throughout the day in order to get your body all the vital amino acids. Sometimes you may not be sure of what you consume, when this happens a fast medical check is a clarifying guide. Think of gaining muscle tone, keeping your energy up or simply enjoying well-balanced food: A mixed vegetarian diet can do it all. And even when you may feel at a stop, a nutritionist will help design one that will fit you like a glove.

FAQs on High Protein Vegetarian Foods in India