7 protein-rich food for vegetarians

Protein has always been an important component for our bodies since it helps build muscles, repair tissues, and increase immunity. While vegetarians frequently worry about reaching their protein requirements, authentic cuisine provides a variety of protein-rich meals that are both tasty and nutritious. From lentils to cheese, these options are simple to add into your everyday diet. Here’s a list of 6 protein-rich vegetarian foods.

Lentils is used in almost all of our country’s homes. They are rich in protein and essential nutrients like iron and folate. One cup of cooked dal provides around 15 grams of protein. Masoor, moong, arhar, and chana dals are all great options.
How much to eat: A serving of 1 cup cooked dal per meal is ideal. Pair it with rice or roti to make a complete protein.

Chickpeas are highly versatile—think chana masala, chaat, or hummus. A single cup of cooked chickpeas delivers approximately 15 grams of protein. They are also high in fibre and keep you full for longer.
How much to eat: Enjoy 1 cup of cooked chickpeas or use 3 tablespoons of hummus as a healthy spread or dip.

Paneer is a vegetarian favourite, widely used in dishes like palak paneer and paneer tikka. It contains about 14 grams of protein per 100 grams, along with calcium for strong bones.
How much to eat: Consume around 100 grams of paneer in your meals. Add it to curries or grill it for a protein-rich snack.

Soy-based foods are excellent for vegetarians. Soya chunks are particularly popular and pack a punch with 52 grams of protein per 100 grams when cooked.
How much to eat: Stick to 50 grams of soya chunks. Use them in curries, stir-fries, or salads.

Nuts like almonds, peanuts, and walnuts, along with seeds like pumpkin, chia, and flaxseeds, are protein-dense and rich in healthy fats. For instance, 23 almonds contain 6 grams of protein, while 2 tablespoons of chia seeds offer 4 grams of protein.
How much to eat: Limit to a small handful of nuts (around 25 grams) or 2 tablespoons of seeds daily. Sprinkle them over salads, curd, or oats for added nutrition.

Curd is a common item in meals, and it’s loaded with protein and probiotics.
How much to eat: A portion of 1 cup of curd. Add fruits and honey to make it more appealing.