Bhakti D
In today’s busy lifestyle, many vegetarian families often wonder whether they are getting enough protein in their daily meals. There is a common myth that protein is difficult to obtain without non-vegetarian food. But the truth is, our traditional Indian kitchen is already filled with simple, affordable, and protein-rich ingredients.
From dals and sprouts to paneer and peanuts, here are 10 easy and practical protein-rich foods that are easily accessible in almost every Indian household. No expensive supplements or complicated recipes needed — just smart inclusion in your daily meals.
Whether you are a homemaker planning balanced meals, a working woman managing health along with responsibilities, or someone focusing on fitness, these options can help maintain strength, energy, and overall wellness naturally.
1. Moong Dal (Green Gram)
Protein: around 24g per 100g (raw)
- Easy to make as dal, khichdi, sprouts, or chilla
- Light on the stomach and great for kids and elders
2. Chana (Chickpeas)
Protein: around 19g per 100g
- Use in chole, boiled chana salad, or roasted chana snacks
- Very filling and budget-friendly
3. Rajma (Kidney Beans)
Protein: around 24g per 100g
- Perfect for rajma-chawal or rajma salad
- Great plant-based protein option
4. Paneer
Protein: around 18g per 100g
- Add to bhurji, paratha stuffing, curry, or salads
- Excellent vegetarian protein source
5. Curd (Dahi)
Protein: around 8–10g per cup
- Have as plain dahi, raita, buttermilk, or smoothies
- Also good for gut health
6. Peanuts (Shengdana)
Protein: around 25g per 100g
- Eat roasted, as chutney, or add to poha & sabzi
- Affordable and easily available
7. Sprouts (Mixed Moong/Matki)
Protein: around 14–20g per 100g
- Use in salads, usal, or chaat
- Highly nutritious and easy to prepare at home
8. Eggs
Protein: around 6g per egg
- Boiled, omelette, bhurji, or egg curry
- One of the most complete protein sources
9. Soya Chunks
Protein: around 52g per 100g
- Add to pulao, sabzi, or make soya keema
- Very high protein and economical
10. Besan (Gram Flour)
Protein: around 22g per 100g
- Make chilla, kadhi, dhokla, or laddoo
- Easy way to increase protein in daily meals
Final Tip
For better protein absorption and complete amino acid intake, try combining cereals and pulses — like dal with rice, roti with chana, or khichdi. Small daily improvements in meal planning can make a big difference in long-term health.
A balanced vegetarian diet is not only possible — it is already present in your kitchen.
