List of Protein Rich Vegetarian Indian Foods

Why do we need Protein Rich Foods?

Protein is one such nutrient that we usually take for granted, assuming that it will automatically come from one or the other ingredients we consume!

If you are hungry or simply not in a mood to cook, you can be assured you will get all your nutrients, if you have just one serving of this healthy Indian banana date milkshake. The natural sweetness of the dates and bananas is enriched by the addition of milk and it provides for all the required calcium and protein to supplement your diet. These two key nutrients help in bone strengthening. One glass of banana date milkshake has 9.3 grams of protein ( 17% of RDA).  See details in calories of banana date milkshake.

banana date milkshake recipe | date banana smoothie | healthy Indian banana date milkshake | creamy banana shake | banana milkshake with dates

However, we need to understand that not only do we need Protein Rich Foods throughout our life, we also need it in varying quantities, depending on the stage we are in.

The special requirements of proteins at different stages of our life, depend upon its functions during every age, may it be childhood, old age, or pregnancy.

Paneer bhurji is made from paneer, tomatoes, onions, spices and pav bhaji masala which are cooked together on a non stick tava. Paneer bhurji is a popular preparation loved by Indians across the world. It is an easy, spicy dish that tastes great with bread and parathas! Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetics. potassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure. One serving of paneer bhuji has 10.4 grams of protein ( 19% of RDA). See calories of paneer bhurji.

paneer bhurji | dry paneer bhurji | how to make paneer bhurji

Proteins Rich Foods are critical for 8 important tasks:

1. Growth and development of the body.
2. Managing the wear and tear of all cells of the body.
3. Bone and muscle development.
4. Forms a protective layer for skin, hair and nails.
5. Regulate several metabolic activities, such as the digestive enzymes and oestrogen, progesterone, testosterone etc.
6. Build immunity as anti-bodies, which protect the body against a host of infections, are made up of proteins.
7. Help in transport of oxygen to various parts of the body.

8. Aid in healthy vision by combining with vitamin A, which gets activated when it comes in contact with dim light. 

    

Gujarati style urad dal recipe | healthy urad dal Gujarati style | adad ni dal | urad dal with bajra roti | One serving of Gujarati style urad dal  13.8 grams of protein ( 25% RDA). See calories of Gujarati style urad dal.

Protein Rich Breakfast: 

Breakfast has always been the most important meal of the day, which all of us are aware of. The biggest challenge is choosing the right ingredients so you get enough protein along with a host of other nutrients to kick start your day correctly and work efficiently through the day as well.

Here is a detailed  list of Vegetarian Protein Rich Foods from Buckwheat to Moong Dal. A complete protein must have nine essential amino acids which the human body does not produce.

21 Protein Rich Vegetarian Foods

So where do Vegetarians get their protein from? Eggs and Buckwheat is the only Vegetarian product which is a complete protein. The rest of the products listed below are also rich in protein so include them in your diet. If you don't take eggs, then make sure you choose Buckwheat in your diet.

Rather than using high glycemic index rice, this 4 Flour Dosa is made with fibre-rich flours like whole wheat, bajra, jowar and nachni. Another ingredient used is protein rich urad dal. Folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in phosphorus it works with calcium to build our bones, high in fibre and good for heart. You need to eat 2 4 flour dosas to get  (8.2 grams) 14% RDA of protein.

4 flour dosa recipe | mixed flour dosa | jowar bajra ragi and whole wheat flour dosa | healthy four flour dosa

Making breakfast in the morning that‘s quick is one of the major challenges of most home cooks. Further you want a nourishing breakfast too! It should be suitable for people of all ages including the kids who are the most fussy.

lauki chilla recipe | doodhi pudla | healthy bottle gourd Indian pancake |  2 lauki chillas give 6.6 grams of protein ( 12% of RDA)

Well don’t despair, we have especially hand-picked protein rich recipes for you to try…

The word "paushtic" in hindi means healthy or life giving. This Paushtik Roti is a nutritious combination of a cereal and a pulse along with a green leafy vegetable, enhanced further by the addition of milk or curds. All of these contribute to make this dish rich in folic acid , iron , protein and calcium . Pregnant women can include these paushtic roti for a healthy lifestyle instead of the plain whole wheat chapatis we usually eat. 2 Paushtik Rotis give 5.6 grams of protein, 10% of RDA).

paushtik roti | paushtic roti for pregnant women | Paushtic Roti ? Kids After School Recipe | Paushtik Roti for Eldelry

Paushtic Paratha and Mixed Dal Chila are some options which you can make in your own kitchen in no time.

mixed dal chilla recipe | healthy mix dal chilla | pulse chilla | pancake with lentil

Turn to Sprouts as a Source of Protein:  

Recognised as the true ‘living food’ and ‘Nature’s boon to mankind’, sprouts have added value to our diet since ancient times. Sprouts exemplify the amazing way in which nature works at continuing life. We all know that when a plant produces seeds, it stores in them all the nutrients needed for the new plants to grow from them.

These nutrients remain latent until germination occurs; and so, sprouting activates all these nutrients harnessing the full potential of the seed.

sprouts pancake recipe | sprouts chilla | sprouts and vegetables chilla | healthy Indian pancakes

Sprouts are packed with protein, easy to digest, best for weight watchers, immune building and are also brimming with many vitamins and minerals. What more do you need to call it one of the best vegetarian source of protein.

Explore sprouts in the form of Sprouts Pancake, Sprouts Dhokla and Sprouted Matki Poha.

sprouted matki poha recipe | healthy poha | matki poha recipe | iron rich poha

Cook Healthy with Protein Rich Nuts:  

Nuts like almonds and walnuts are one the best to include in your diet. These are rich in protein and omega-3 fatty acids which hep reduce inflammation in the body, which an otherwise could be a ladder to chronic diseases like heart disease and cancer.

3 tablespoons homemade almond butter gives 8.4 grams protein, 15% RDA. See calories of homemade almond butter.

almond butter recipe | homemade Indian style almond butter | chunky almond butter

One skewer of paneer tikka has 4.9 grams of protein ( 9% of RDA). See calories of paneer tikka.

paneer tikka recipe | restaurant style paneer tikka | paneer tikka on grill pan | tandoori paneer tikka

Non-fried Protein Rich Starters

Deep fried tikkis are loved by one and all at snack time. But excess fat can be a major cause for many other diseases.

Try using a non-stick tava to enjoy all those tikkis, kebabs and cutlets you love to indulge into. 

Groundnut Tikkis and Chana Dal and Cabbage Tikki are a few examples of such protein rich snacks. These snacks can easily be made in your kitchen using a non-stick tava. Try them with a chutney of your choice and you will never be disappointed.

peanut tikki recipe | groundnut tikkis | healthy peanut veg tikki

Just a bit of effort and you will have a nourishing fare on your table to begin your meal that’s healthy for your bones and body both.

Let’s give a healthy twist to the evergreen Aloo Tikki! Using sprouted moong increases the nutrient-value by at least 15 per cent, while coriander and mint give an aromatic spin to the tale. Serve these protein and fibre-rich Sprouts Tikkis hot and crisp, as soon as you prepare them. Serve with Spicy Onion Chutney, Tomato Cutney or Chilli Garlic Chutney. 3 Sprouts Tikki's give 9.6 grams protein ( 18% of RDA). See calories of sprouts tikki.

sprouts tikki recipe | protein rich moong sprouts tikki | healthy sprouts cutlet

You can also explore protein rich steamed delicacies like Sprouts and Palak Idli and Rajma Dhokla. 

sprouts and palak idli recipe | sprouts spinach idli | moong palak idli

Protein Rich Smoothies, Juices, Drinks, Milkshakes Recipes. Proteins play a critical role as the building blocks of our body.

They are involved in almost all the functions of the body, which are linked to growth and managing wear-and-tear of body cells. You will be surprised to know that each and every cell and enzyme, linked to any body function, is made up of proteins.

One glass of chaas has 4.3 grams of protein ( 8% of RDA).  See details in calories of chaas.

healthy chaas recipe | protein and calcium rich chaas | 2 ingredient chaas recipe

Whip up these shakes for breakfast or turn to them at any time of the day to satisfy your hunger the protein way...

fruit and nut milkshake recipe | healthy Indian fruit and nut milkshake | fruit and nut milkshake for weight loss |  One glass of fruit and nut milkshake has 7.3 grams of protein ( 13% of RDA).  See details in calories of fruit and nut milkshake.

Protein rich soups

moong soup recipe | whole green moong dal soup | healthy diabetic moong soup |  7 g of protein per serving, 13% of protein RDA

Protein rich desserts

high protein chocolate yogurt pudding recipe | protein rich Indian pudding with fruits | healthy unsweetened whey protein chocolate pudding | 36 grams protein dessert |  A single serving of high protein chocolate yogurt pudding delivers 65% ( 35.8 grams) of RDA of your daily protein needs.