5 vegetarian foods to combine with paneer to double the protein content

Paneer is a rich source of protein. 100 grams of paneer provides approximately 18 to 20 grams of protein. Protein, as a vital nutrient, plays a key role in building and repairing the body. It helps improve the production of enzymes, hormones, and antibodies that keep the body functioning smoothly. It also supports muscle strength, aids in weight management by promoting satiety, and helps maintain healthy bones and tissues. For vegetarians, adequate protein consumption is often a matter of concern. With this in mind, we have listed five additional vegetarian foods that can be combined with paneer to double the protein content.

50 gms of dry soya chunks offer around 26-28 g protein and when it is mixed with paneer, it makes for protein-dense delight that can be consumed as a salad, or one can even add it to pulao or cheela to make a filling meal. One can also make soya and paneer bhurji or soya-paneer curry as a powerhouse of nutrition.

1 cup of cooked sprouted moong offers around 14-16 gms protein and together with 100 gms paneer, it makes for around 33-34 g protein. One can combine sprouted moong with paneer in stir-fries or salads for a refreshing, protein-rich meal that’s easy on the stomach.

2 tablespoons of peanuts which is around 28 gms offer 7 g protein and along with 100 gms protein it offers 25-28 g protein. One can add crushed peanuts to paneer tikkas, sabzis, or chaat for texture and added plant protein. Roasted peanuts in paneer salad makes for a crunchy delight as well, which is equally filling. Peanuts contain monounsaturated and polyunsaturated fats that help lower bad cholesterol (LDL) and support heart health.

1 cup of cooked mushroom offers 4 g protein and when mixed with 100 gms paneer, the total protein count comes to around 22-25 g. While not very high in protein, mushrooms combined with paneer add volume, umami, and a modest protein boost — great for low-calorie diets. One can make paneer and mushroom stir-fry or they together make for a tempting sandwich or wrap stuffing.

One cup of cooked chickpeas provides about 14 to 15 grams of protein, and combined with paneer, it makes a satisfying mix. This duo works great in sandwiches or salads and can also be blended into a protein-packed dip for wraps and crackers.

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