Top Vegetarian Sources of Protein for an Indian diet: A Guide from a Family Medicine Doctor in Mountain View

drshethrajput
Apr 16
3 min read

Updated: Nov 22

As a family medicine doctor, I often get asked:“How can I get enough protein on a vegetarian diet?” This is especially common among my Indian patients, many of whom follow vegetarian or plant-based lifestyles. The good news? There are plenty of vegetarian foods that are rich in protein that can support your energy, metabolism, and overall health.

Why Protein Is Essential for Vegetarians

Protein isn’t just for athletes—it's vital for everyone. It helps:

Build and repair tissues
Support hormones and enzymes
Strengthen the immune system
Maintain muscle mass and healthy skin, hair, and nails

Getting enough protein on a vegetarian diet is absolutely possible with the right mix of foods.

Best Vegetarian Protein Sources for Indian Diets

1. Lentils (Dal)

Protein: ~18g per cooked cup (varies by type of Dal)

Dals like moong, toor, and masoor are rich in protein and iron. Easy to cook and budget-friendly.

2. Beans and Other Legumes

Protein: ~14g per cooked cup

Include dishes like chole, rajma, or sprouted chana salad. Beans and legumes are protein powerhouses. Sprouting moong, methi, or chana improves digestibility and boosts nutrient absorption.

(Beans breakdown-per cooked dry beans):

Lupini beans – 25–26g protein per cooked cup (very high compared to other beans)

Black beans – ~15g per cooked cup

Kidney beans – ~15g per cooked cup

Pinto beans – ~15g per cooked cup

Cannellini beans – ~12–13g per cooked cup

Garbanzo beans (chickpeas) – ~14.5–15g per cooked cup

3. Tofu and Tempeh

Protein: Tofu ~10g; Tempeh ~15g per ½ cup

Great plant-based alternatives to paneer. Add them to curries or stir-fries.

4. Paneer (Indian Cottage Cheese)

Protein: ~12-14g per ½ cup

Paneer is a high-protein favorite. Grill, sauté, or add it to sabzis, but keep an eye on portion sizes if watching fat and cholesterol intake.

5. Greek Yogurt (Plain, Unsweetened)

Protein: ~13-19g per ¾ cup

A high-protein snack or breakfast. Choose unsweetened versions to avoid added sugars.

6. Quinoa

Protein: ~8g per cooked cup

A complete protein and a great substitute for rice. Try it in pulao or with dal.

7. Nuts and Seeds

Protein: ~5–8g per ounce

Snack on almonds, pumpkin seeds, chia, or flaxseeds. Roasted seeds are a great alternative for

those with nut allergies.

8. Milk and Curd (Dahi)

Protein: ~8g per cup (milk), ~9g per cup (curd)

Regular dairy remains an easy, traditional protein source in Indian diets. Combine it with fruits or whole grains for a balanced meal.

9. Soy Milk and Other Plant Milks

Protein: ~7g per cup (soy milk)

An option for those avoiding dairy. Look for unsweetened and fortified versions.

10. Edamame (Young Soybeans)

Protein: ~17g per cooked cup

A powerhouse plant food! Boil or steam edamame and sprinkle with salt or masala for a quick, high-protein snack.

11. Amaranth (Rajgira)

Protein: ~6g per cooked cup

A traditional Indian grain that’s gluten-free and a complete protein. Enjoy it in porridges or rotis. Amaranth is relatively high in carbohydrates, so people with diabetes or prediabetes should watch portion sizes.

12. Whole Grains

Protein: Varies

Brown rice, whole wheat roti, millet, and oats are all helpful additions to round out a vegetarian meal. However, be mindful of carbohydrate intake if you have prediabetes or diabetes.

13. Green Peas

Protein: ~8g per cooked cup

A surprising source of plant protein! Add to curries, soups, or salads for extra fiber and nutrients.

14. Eggs (for ovo-vegetarians)

Protein: ~6g per egg

Snack Smart

Keep roasted chana, protein-rich yogurts, or nuts handy to avoid low-energy slumps.

Watch for Additives

Flavored yogurts and protein bars often have extra sugars/carbohydrates. Read labels carefully.

Protein is your body’s building block, and as a vegetarian, you have more options than you might think. Mixing traditional Indian staples with a few modern plant-based choices can help you get enough protein in your diet.

If you’re looking to take a proactive approach to your overall health and wellness and need a primary care physician, schedule a visit with Dr. Sapna Rajput in Mountain View.