10 Best Source of Protein For Vegetarians In India

by Ceaser Sam Digital Marketer

Protein is one component that can be lacking from a vegetarian diet if you do not plan the diet properly. Protein is an essential component that helps repair muscles and cells. It is also needed to keep skin and hair young and healthy. Protein lack can result in muscle loss and impaired immunity. Vegetarians should make sure that they include ample protein in their daily diet.

Fortunately, there are various options for protein-rich food veg in India. Here we present the protein-rich vegetarian food list that tells you the best source of protein for vegetarians in India.

Lentils: Lentils are the primary source of protein for vegetarians. Lentils rank top in the protein-rich food veg in India for their easy availability and choices of cooking. Indians consume lentils in the form of dal, sambar, and some curries. Lentils are easy to digest, cook, and healthy. They suit both adults and children with ease.

Nuts: Nuts like badam, cashew, walnuts, are great sources of protein for vegetarians. They are tasty, easy to eat, and handy. Indians use them in sweets, kheer, or as snacks. You can consume nuts by soaking or by roasting and adding a dash of salt and masala.

Paneer: One of the best sources of vegetarian protein is paneer. It is soft, munchy, and blends well with Indian gravies. Paneer is made in various forms in India by adding local masala and secret formulae. Paneer is a rich source of calcium too. Always consume paneer cooked or sautéed paneer to avoid digestive problems.

Spinach: Amongst all leafy vegetables, spinach is considered to be rich in protein. It also provides folate and iron. It is a practice in India to include spinach in the diet of pregnant women to ensure their health along with their babies.

Guava: It sounds interesting that Guava is actually a rich source of protein. Amongst all fruits, Guava contains the highest levels of protein. Guava is popularly called a poor man’s apple for its plenty of nutrition. Its protein richness makes it another go-to fruit for vegetarians.

Dairy products: Dairy products including milk, curd, butter, buttermilk, cheese, and ghee are good sources of protein. Vegetarians should include these daily in the diet in limited portions. The protein in dairy products benefits children, pregnant and lactating women. Others should take them within the limit to avoid weight gain.

Peas: Peas, popularly called matar in India, is another tasty source of protein. You can include peas in your diet in the form of boiled and salted snacks, or in gravies. Consume peas only in the boiled form to avoid digestive issues.

Rajma: It is popular among pulses used in North India. People here prepare Rajma as a side dish for rice and rotis. It is an excellent source of protein for vegetarians. For better protein and nutrition absorption, always consume rajma soaked overnight and boiled till smooth.

Soy: Soy has been a trusted source of protein for vegetarians. It is available in many forms – seeds, meal maker, milkshake powders, and tofu. All these are good sources of protein and are rich in taste. People with food intolerances and allergies should check with their doctors before starting with soy.

Seeds: Seeds such as pumpkin, sunflower, chia, sesame, etc. are all good sources of protein. They aid in weight loss besides providing micronutrients that your body needs. The consumption of seeds as a source of protein is on the rise. Include seeds in the form of salads, roasted and salted or cleaned, and eat them raw.

Always include carbohydrates and fiber in correct proportions along with protein. Only then does the meal turn complete and pose no digestive problem.

What else can we add to this list of protein sources for vegetarians? What is your popular choice from this list? Share in the comments.