Protein is an essential nutrient for muscle growth, repair, and overall health. For vegetarians, finding good sources of protein is crucial to meet daily requirements. Fortunately, there are many delicious and nutritious plant-based foods packed with protein that can help maintain a balanced diet.

Here are the best 10 protein-rich foods for vegetarians:

Lentils (Dal)

Lentils provide 7–9 grams of protein per 100 grams cooked. Types like moong, masoor, urad, and toor dal are staples in Indian cuisine and easily digestible. They also offer fiber and essential nutrients.

Chickpeas (Chana)

Chickpeas deliver around 8–10 grams of protein per 100 grams cooked. Black chana and kabuli chana are versatile for curries, salads, and snacks like hummus.

Kidney Beans (Rajma)

Rajma offers approximately 8.5 grams of protein per 100 grams cooked. Pairing rajma with rice creates a complete protein profile.

Soybeans and Soy Products

Soy is a powerful protein source, with soya chunks offering up to 52 grams of protein per 100 grams (dry), tofu about 8–10 grams per 100 grams, and soy milk about 7 grams per cup. Soy provides all essential amino acids.

Paneer (Cottage Cheese)

Paneer contains 18–20 grams of protein per 100 grams and is a popular protein source in Indian diets. It is excellent for curries, snacks, and salads.

Greek Yogurt (Hung Curd)

Greek yogurt or hung curd has about 10 grams of protein per 100 grams. It is thicker and richer than regular curd and provides probiotics for gut health.

Quinoa

Quinoa is a complete protein grain offering 8 grams of protein per cooked cup. It is gluten-free and can replace rice or be used in salads and pulao.

Amaranth (Rajgira)

Rajgira is another protein-rich grain with about 9 grams of protein per 100 grams. It is gluten-free and rich in fiber and minerals.

Green Peas

Green peas provide about 5 grams of protein per 100 grams and make a great addition to sabzis and pulao.

Nuts and Seeds

Almonds, pumpkin seeds, and chia seeds are protein-dense, with almonds offering 21 grams per 100 grams. They also provide healthy fats and fiber and can be eaten as snacks or added to dishes.

Including these foods in your vegetarian diet ensures you get a variety of proteins, along with vitamins, minerals, and fiber, promoting muscle health, fullness, and overall well-being. 

Combining legumes with grains like rice or roti makes a complete protein meal, meeting essential amino acid needs. This list gives you diverse, tasty options to meet your protein needs while following a vegetarian lifestyle