India's vibrant culinary landscape is a haven for vegetarians, offering a delicious and diverse range of flavours. But for those seeking a protein boost, navigating this world can sometimes feel tricky. Fear not, protein-conscious vegetarians!
This article explores six everyday Indian vegetarian dishes (each providing a protein punch of over 20 grams per serving) to keep you feeling energised and satisfied.
This comforting lentil and rice dish is a true protein powerhouse. Moong dal (split green mung beans) is a complete protein source, containing all nine essential amino acids your body needs. Sprouting further enhances the protein content and makes the dal easier to digest. Sprouted Moong Dal Khichdi offers a well-balanced and satisfying meal.
Protein per serving (approx)- 25 gms (based on 1 cup cooked moong dal and ½ cup rice)
A classic comfort food, Rajma Masala features kidney beans simmered in a rich and flavorful tomato gravy. Kidney beans are another excellent source of protein and fibre, making this dish a complete and nutritious meal. You can customise it with vegetables like bell peppers, onions, and green chillies for added flavour and micronutrients. Pair Rajma Masala with brown rice or roti for a complete protein punch.
Protein per serving (approx) 22 gms (based on 1 cup of cooked kidney beans)
This popular dish features scrambled paneer (Indian cottage cheese) cooked with onions, tomatoes, and spices. Paneer is a protein-rich cheese made by curdling milk with lemon juice or vinegar. It's a versatile ingredient that absorbs flavours beautifully. Serve it with roti, paratha, or whole-wheat toast for a satisfying meal.
Protein per serving (approx) 28 gms (based on 200 gms paneer)
Aromatic and flavorful, Chana Masala features chickpeas (also known as garbanzo beans) cooked in a spicy and tangy gravy. Chickpeas are a nutritional powerhouse- packed with protein, fibre, and essential vitamins and minerals. Chana Masala is a versatile dish that can be enjoyed with rice, roti or as a filling for wraps.
Protein per serving (approx) 20 gms (based on 1 cup of cooked chickpeas)
A delicious and healthy vegan twist on the classic scramble, Tofu Scramble uses crumbled tofu (bean curd) as the base. Tofu is a versatile soy product that can be seasoned and cooked to mimic the texture of scrambled veggies. Add chopped vegetables like bell peppers, onions, and mushrooms (for added protein and flavour). Serve Tofu Scramble with whole-wheat toast or roti for a protein-packed breakfast or brunch.
Protein per serving (approx) 22 gms (based on 300 gms firm tofu)
This creamy and flavorful dish features mushrooms and green peas cooked in rich tomato and cashew-based gravy. Mushrooms are a good source of protein, vitamins, and minerals. Green peas add another layer of protein and fibre, making this dish a well-balanced and nutritious meal option. Enjoy Mushroom Matar Makhani with rice, roti, or naan for a satisfying meal.
Protein per serving (approx) 23 gms (based on 1 cup cooked mushrooms and ½ cup green peas)
These are just a few examples of the many protein-rich vegetarian options available in Indian cuisine. You can experiment with different lentils, beans, tofu, and paneer-based dishes to create delicious and nutritious meals that keep you energised throughout the day.
By incorporating these protein-rich vegetarian dishes and following these simple tips, you can ensure your vegetarian diet provides all the essential nutrients your body needs to thrive.
