12 best plant-based protein-rich foods for vegetarians and vegans

Best plant-based protein foods
With nutrition now a popular topic of dinner-table conversation and fitness centres mushrooming across cities, the humble kitchen remains one of the most reliable sources of health. For those who are vegan and vegetarian by choice, the Indian Council of Medical Research (ICMR) suggests that you needn’t look far for good protein. In fact, many of the regular dals, grains and nuts are already providing it. Here are 12 vegan and vegetarian-friendly sources of protein that are rooted in Indian tradition and readily available in any local market (Images: Canva)

Moong Dal
One of the most gentle and nourishing dals we cook with, moong offers 7–9 grams of protein per 100 grams. Its sprouted form, eaten raw with lemon and salt, is light yet nutrient-rich. Ideal for children, the elderly, or anyone recovering from illness, moong is among the most preferred comfort food.

Chickpeas and Chana Dal
From the Sunday chole to the everyday besan chilla, chana in all its forms brings both flavour and nourishment. It offers around 8–9 gm of protein, along with iron and fibre. Affordable and filling, it pairs well with rice, roti or salads, and needs no special effort to prepare.

Rajma
Hearty, slow-cooked and deeply satisfying, kidney bean or rajma contains about 6–7 grams of protein per serving. When eaten with rice, it forms a complete protein, making it a great staple for vegetarians. Few dishes say comfort quite like a bowl of warm rajma chawal on a quiet afternoon.

Soya beans, Soya Chunks
For those looking to bulk up a meal, soya is a strong contender. It provides up to 12 grams of protein and is easy to work into any curry or stir-fry. Its firm texture and ability to absorb masala make it a favourite in many modern vegetarian homes.

Tofu
Though relatively new to Indian kitchens, tofu has found its place in the diet. With 8 grams of protein and a soft, adaptable texture, it fits well into both Eastern and Indian preparations. Toss it in a pan with mustard seeds and curry leaves, and you’ve got a protein-rich treat.

Paneer and Curd
Paneer needs little introduction in a vegetarian household. With up to 12 grams of protein, it’s a frequent feature in everything from sandwiches to sabzis. Curd, too, plays its part—with 4–5 grams of protein and gut-friendly bacteria, it cools the stomach and completes many meals with grace.

Green Peas
Green peas are also powerful. Offering 5–6 grams of protein, they blend easily into pulaos, parathas or gravies. Sweet in flavour and high in fibre, they are one of the easiest ways to sneak more nutrition into everyday meals.

Nuts
From almonds to cashew and walnuts, these little treasures, though calorie-dense, are full of protein, up to 21 grams per 100 grams. A handful of soaked almonds in the morning or crushed walnuts over halwa adds crunch, nourishment, and a good dose of healthy fat to the day.

Seeds
Our grandmothers often used sesame in chutneys or flax in laddoos without talking of superfoods, but that’s exactly what they were. Seeds are rich in protein (around 20 grams) and minerals, and a spoonful in your porridge or dahi goes a long way.

Quinoa
Quinoa, though foreign to our farms, is gaining favour for good reason. It delivers all nine essential amino acids and packs 14–16 grams of protein per 100 grams cooked. Cook it like upma or mix with dal, it’s a fitting companion to Indian flavours.

Millets
Before rice and wheat took over, millets were the backbone of rural diets. Now making a comeback, these grains provide 5–8 grams of protein, plus fibre and iron. A warm bowl of ragi porridge or bajra roti brings back both nostalgia and nourishment.

Besan and Sprouted Lentils
Besan, or gram flour, has long been a kitchen favourite, used in pakoras, chillas and laddoos. With 13–15 grams of protein, it’s both tasty and filling. Pair it with sprouted moong or chana for an easy, wholesome snack that keeps you full for hours. (Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis)