7 high-protein vegetarian foods other than paneer

When we talk about essential nutrients for the human body, protein is always the top priority, after all, it plays the key role in building muscles, repairing tissues, and supporting overall health. And for vegetarians, paneer is often considered as the go-to protein source. But did you know , they are many other vegetarian sources which are equally nutritious and some of them are even more. It is said that for a healthy adult, protein needs depend on body weight and overall health. According to the Indian Council of Medical Research (ICMR), the recommended intake for an adult is about 0.8 to 0.83 grams per kilogram of body weight per day, which means a person weighing 60 kg would need roughly 48–50 grams of protein daily. Keeping the same in view, here we have listed some of the best sources of protein for vegetarians beyond paneer.

Commonly known as dal, they are one of the most accessible and widely consumed protein sources in India. According to the ICMR, cooked dal provides around 9 grams of protein per 100 grams. They are also rich in fiber, iron, and essential vitamins, and make for a daily source of protein. The most common dals consumed in India are moong, toor, masoor, and urad.

Also known as chana, they are proven to be an excellent source of plant-based protein, offering approximately 8–9 grams of protein per 100 grams when cooked.The best part is they are very versatile and can be tweaked into breakfast, lunch and dinner. They also make for a good choice for condiments. Along with protein, chickpeas provide fiber, which supports digestion and helps keep you full for longer.

While this superfood has gained popularity in India in recent years, internationally it has been regarded a good source of protein for long. It is valued for being a complete protein, containing all nine essential amino acids. One cup of cooked quinoa provides about 8 grams of protein. It is best consumed as salad, pulao and tikkis.

This is one of the most popular vegetarian sources of protein. According to the ICMR, it is one of the richest plant-based protein sources, delivering around 16–18 grams of protein per 100 grams when cooked. It is also used to make other protein-rich items like tofu, which provides about 8 grams of protein per 100 grams.

They are also one of the rich sources of protein and offers about 25–26 grams of protein per 100 grams. They are also rich in healthy fats, making them both energy-dense and satisfying. They are best enjoyed roasted as a snack and one can use them as a garnish for poha upma, pulao, and they can be blended into a chutney too.

Oats are also a powerhouse of protein, containing around 11–13 grams of protein per 100 grams. They are ideal for breakfast and provide sustained energy throughout the day. They can be tweaked into porridge, poha, upma, chilla, dosa, sandwich and much more.

Also known as dahi, it provides 6–8 grams of protein per cup. In addition to protein, it contains probiotics that support gut health and improve digestion. It can be used to make porridge, pudding, chilla, or simply combine with paratha to make it a high-protein meal.