Protein Rich Veg Food In India – Benefits and Side-Effects

Protein Rich Veg Food In India: Protein is one of the vital nutrients that your body requires to perform various vital tasks on a daily basis. It is the building block of the muscles, bones, nails, blood, skin, and cartilages. This nutrient helps the body to speed up the muscle repair process, build muscle mass and strength, help in bones formation, and assist in weight loss.

Protein is also used to prepare hormones, enzymes, and other types of chemicals in the body. Due to its ability to repair wear and tear in muscles, the inclusion of protein is also very important after workout meals. Let us learn more about the benefits of eating protein and top protein-rich foods to include in your vegetarian diet.

24 Protein Rich Veg Food In India


Protein Rich Veg Food - Eggs
Protein Rich Veg Food – Eggs

Note: In some communities in India, Eggs is considered a vegetarian food while there could be a difference of opinion.

Eggs are affordable and commonly consumed protein-rich source that provides good quality protein to the body. It is a food that has all nine amino acids present in it. One medium-sized egg provides around 6.7 grams of protein. This is a good source of protein for people who don’t prefer to eat meat and fish. The best part of it is that you can include egg in any form such as in curry, in boiled form, as an omelet, egg sandwich, and more.    

Mixed Seeds

Seeds are a healthy snack and packed with a lot of protein. Some of the protein-dense seeds are sesame seeds, sunflower seeds, poppy seeds, and pumpkin seeds. They are all high in healthy fats and protein. One cup serving of these seeds provides you around 5 to 7.3 grams of protein to your body. You can add them in your smoothies, salads, breakfast cereal, raita, shakes, soups, etc. and reap its benefits.


Buckwheat is a grain that has a nutty taste. This superfood has more nutritional value compared to any other grain. It is rich in fiber, protein, and magnesium that helps to reduce the possibilities of diabetes. Buckwheat is used in the preparation of various types of recipes, such as high fiber vegetable chillas, dosas, and more. (1)   

Kidney beans

Kidney beans, also called Rajma in Hindi, are another good source of protein. Along with this nutrient, it also contains a good amount of fiber and carbohydrates. Half a cup serving provides 7.5 grams of protein. Enjoy them in the form of delectable curries, as a salad topping, tikkis, or in soups. 


Like buckwheat, Quinoa is another protein-dense food that comprises of all nine amino acids that include lysine. It is free from gluten. Quinoa is mostly added in the preparation of Indian Upma. Quinoa is a inexpensive and easy to make Protein Rich Veg Food in India.

Green Peas

Peas or matar is one of the high-protein vegetables that is consumed by vegetarian Indians. One cup of green peas provides seven grams of protein. Though it is best to eat fresh peas, you can also freeze them to increase their shelf-life. Frozen peas give similar nutritional benefits like fresh peas and can be used in various ways such as curries, parathas, salads, pulav, kachoris, etc.  


Tofu is another Protein Rich Veg Food and also healthy food that vegetarians can enjoy adding to their diet. It is high in protein, calcium, and healthy carbs. You can savor it by adding them in either curries or the preparation of kofta.

Chia seeds

Chia seeds are a super vegetarian Protein Rich Veg Food that is characterized by small black and white-colored seeds. These healthy seeds are loaded with antioxidants, fiber, and omega 3 fatty acids. You can add them to your smoothies or juices. They add thickness to the dish and make it more delicious.   


Almonds are a highly beneficial source of protein and fiber. Being a Protein Rich Veg Food it is full of antioxidants that keep skin issues at bay. Regular consumption of these nuts helps in better functioning of the brain and heart too. The sweet taste of almonds makes them a delectable healthy snack. Add them in sweets, milk, desserts, breakfast cereal, etc. to obtain its benefits. (2)


Oats are high fiber, and high protein food that improves digestion regularizes bowel movements, promotes weight loss, and various other health benefits. It is mostly consumed as a morning cereal and can be added in upma, poha, dosa, and other healthy snacks as well.  

Curd or Yogurt

Curd is a commonly used food in balanced vegetarian meals. It is high in protein and low in fiber and carbohydrates. Use it in the preparation of curd rice, raita, smoothie, in the gravy of vegetables, biryani and pulao, and more. They are commonly used Protein Rich Veg Food in every household.


Milk has been consumed for ages as a protein-dense food source. You can pair it with your choice of fruits and chopped nuts to increase its nutritional value. Consume it as a morning breakfast cereal, post-dinner beverage, or in the form of a milkshake such as an apple milkshake, chikoo milkshake, etc.

Chana Dal

Chana dal, also called Bengal gram, is split and polished yellow lentils. They have got a sweet and nutty flavor. You can either roast them and add them to the preparation of various cuisines. Chana dal is a high protein and low GI food that makes it effective for diabetic patients. It helps reduce cholesterol levels in the body.     


Protein Rich Veg Food - Broccoli
Protein Rich Veg Food – Broccoli

Broccoli is a versatile vegetable that is known for its high protein content. There are several yummy ways to enjoy this vegetable, such as creamy broccoli soup, grilled broccoli, salads, broccoli juice, and more. Broccoli gained momentum as Protein Rich Veg Food in India during recent years.

Toovar Dal

Toovar dal is a commonly used ingredient in Indian meals. It is very easy to prepare. All you need is onion, tomatoes, chilies, and an aromatic tempering of seeds and spices. This dal is preferred mostly due to its high protein level compared to any other dal. Toovar dal is a fiber-rich food that keeps your heart and diabetes in check.   

Urad Dal

Urad dal is another protein-dense dal that is extensively used in the preparation of idli, dosa, and other types of dishes. In addition to it, you can also add it into vegetable curries, or stuffed bhakri or puris, medu vada, papad, etc. to increase its nutritional value.  

Yellow Moong Dal

This is skinned and split yellow-colored dal that has good amounts of protein. This dal is added into the preparation of several sweet dishes, such as halwa, laddus, etc. It is also added in the preparation of sabzis, dals, dal parathas, and rotis.


Nuts are loaded with protein and antioxidants. Out of the various types of nuts, peanuts are found to have the highest amount of protein content in it. It is an affordable and widely available nut that can be consumed either in salted or unsalted, roasted, and boiled form.  

Pumpkin Seeds

Pumpkin seeds are green colored seeds that have an abundance of protein, fiber, omega 3 fatty acids (healthy fats), and zinc in them. Add them to your smoothies, breakfast cereal, fruit or vegetable salads, etc. to reap its advantages. Its easy to carry Protein Rich Veg Food in India.

Flax seeds

Flax seeds are tiny dark brown colored seeds that have a nutty flavor in them. They have plenty of antioxidants, omega 3 fatty acids, fiber, healthy fats, and proteins that keep several diseases at bay. Flex seeds are best to be consumed either in raw form or add them to your dishes, and flour, salads, smoothies, breakfast cereal, oatmeal, biscuits, etc.     

Sprouted Moong

Protein Rich Veg Food - Sprouted Seeds
Protein Rich Veg Food – Sprouted Seeds

Whole green-colored moong, when sprouted, becomes more nutritious and healthier. They are a good source of fiber and protein for people, especially vegetarians. You can enjoy them either in raw form or in the form of moong chat with chopped cucumber, tomatoes, onions, coriander, chilies, and aromatic spices. Also, you can add them to your sabzis to make it more nutritious and fulfilling. 

Sprouted Masoor

Whole masoor dal, when sprouted, becomes easy to digest and healthy. They are high in vitamins, protein, and fiber. The slightly crunchy texture of the dal becomes a popular addition to a wide range of dishes. You can either use it in dosa, salads, or vegetable curries. These are commonly consumed Protein Rich Veg Food in India.

Sprouted Hara Chana

Anything, when sprouted, becomes more digestible and healthy. Hara chana is again a rich source of protein and carbohydrates for vegetarians. Its nutritional content is further increased when it is soaked in water and left overnight. Relish the nutritional benefits of sprouted Hara chana by adding them in sweets, cheela, salads, chaats, along with other fruits and vegetables.   

Brussel Sprouts

It is a dainty vegetable that has become commonly available in a majority of vegetable markets. It is dense in proteins and fiber and is used to prepare some tongue tickling recipes. It tastes fabulous when stir-fried with other vegetables. They are indeed one of the best and affordable Protein Rich Veg Food in India. (4)

7 Benefits of Protein-rich foods Vegetarian Food

Reduces Hunger 

Protein is very fulfilling. It reduces appetite when consumed in smaller amounts. The macro-nutrient present in this nutrient lowers the levels of the hunger hormone named “ghrelin” in the body. This property of protein also helps in weight loss. 

Promotes Better Heart Health

Protein is beneficial for your heart too. Regular intake of high protein food helps lower blood pressure levels and also reduces the chances of heart attacks and strokes in a person. People who consume a protein-rich diet show la ow level of systolic blood pressure and LDL cholesterol levels in the body. 

Stronger Immune System

Protein also contributes to a healthy immune system in the body. There are specific types of proteins as “antibodies” that protect the body from several types of disease-causing antigens and foreign elements. These antibodies work by deactivating the action of antigens in the body.

Enhances Metabolism

Another important advantage of eating a high-protein diet is that it improves the metabolism of the body. It temporarily enhances the metabolism of the body as the body uses it for the digestion of the nutrients present in the food. Better metabolism leads to the continuous burning of calories, even when the body is in the resting state. In this way, eating protein-rich foods not just improves metabolism, but also promotes weight loss.   

Improved Bone Strength

A protein-rich diet helps in the prevention of osteoporosis to a great extent. It improves and maintains bone mass and saves from fractures. That is the reason a good protein diet is advised both for children and adults to build and maintain stronger bones.

Improves Muscle Density and Strength

Protein is considered to be the most essential nutrient to build muscles in the body. When you consume it in adequate amounts, then it aids in maintaining muscle mass as well as promote its development at the time of strength training

Helps in Skin Care

Protein is also beneficial for healthy and youthful skin. Collagen is a type of protein that offers the much-needed strength to the skin cells. Eating protein-rich foods also delays the onset of aging.

7 Side-Effects of Protein Rich Vegetarian foods

The daily consumption of protein is around 1 gram per kg of the bodyweight daily. Athletes, bodybuilders, or pregnant women may require it in high amounts. Their overall intake could be 2.5 to 3 grams per kg of body weight. 

If you have a sedentary style or very little physical movement, and consume protein in high amounts, i.e., 2 to 3 grams of protein per kg of body weight, then you may experience some health issues later on. 

Some of them are mentioned below as: 

Intestinal discomfort and indigestion

If you consume too much protein, then there are possibilities that your body may not be able to digest it properly. This happens because a high protein diet with low carb and low fiber intake wipes out healthy flora in the intestine. This can cause symptoms such as farts, ingestion, constipation, bloating, and more. It makes it important to increase your fiber intake to prevent digestive troubles.


Your body has the tendency to eliminate the excess amounts of nitrogen and water in the body. So, when you consume more amino acids or protein, then the nitrogen level increases in the body. To restore the optimum level, your body expels out the high levels of nitrogen from the body along with water. In this way, you become dehydrated. To prevent this from happening, you should limit your protein intake and drink more water.  

Unexplained exhaustion

A high protein diet can also lead to unexplained fatigue or exhaustion in the body. This is generally observed when a person eats a high protein diet and consume fewer amounts of fruits and vegetables. This causes low fiber and low carb levels in the body. To digest large amounts of protein, your body has to work hard to digest it, and this can lead to exhaustion.  


High protein foods are not easy for your stomach to break down. When your digestive system is not able to digest high-protein food, then it has to overexert to accomplish the task. This can lead to nausea.  


Too much protein and low carb consumption can adversely impact your mood in numerous ways. Lesser carbohydrates can cause low levels of serotonin in the brain that can make you feel lazy and sluggish throughout the day. This unpleasant feeling can translate into irritability and mood swings in the body.  


Excessive amounts of protein consumption can cause a headache too. This again happens due to fluctuations in the serotonin chemical in the body. Continuous intake of a high-protein diet can lead to a headache.


A lot of protein-rich foods such as dairy and processed foods with very low amounts of pre-biotic bacteria or dietary fiber (that fuels healthy bacteria in the gut) can lead to diarrhea. This is true when you are intolerant to lactose or consume high protein food sources regularly. To avoid this condition, you need to reduce your intake of caffeinated beverages. Limit protein consumption and add more fiber to your food. (5)

Commonly Asked Questions about Protein Rich Veg Food In India

Below we have mentioned a few commonly asked questions on protein-rich vegetarian foods.

Which Indian food is rich in protein?  

Vegetarian foods that are loaded with protein are tofu, lentils, eggs, peanut butter, yogurt, beans, nuts, cheese, kidney beans, chia seeds, pumpkin seeds, yellow moong dal, Quinoa, urad dal, green peas, milk, seeds, whole grains, chana dal, Brussel sprouts, and mushrooms. As protein is a very important nutrient in our daily diet, it is important to include all these foods in the right amounts to form a well-balanced meal.

Which vegetarian foods are rich in protein?

Various vegetarian foods are rich in protein. These include tofu, eggs, nuts, lentils, milk, peanut butter, yogurt, green peas, cheese, seeds, whole grains, and white button mushrooms. The daily requirement for an average person is .75 to 1 gram per kg of body weight. Consume these foods in combination to get the nutritional benefits of each of them and meet your daily nutritional requirement too. 

Which vegetables have high protein in India?

There are several vegetables that are dense in protein. You should include the following vegetables in your diet.
Sweet Corns
The protein in these vegetables is not comparable to what you get from the same amount of chicken and fish. You will need to consume them in more amounts to get adequate protein. Do not just rely only on vegetables; vegetarians should also consume dairy, pulses, and nuts to meet the daily dietary needs of this nutrient.

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About Dr. Geetika Kothari

Dr Geetika Kothari M.R.C.O.G. (OBS and GYN). is notable gynecologist in Canada with experience of practically 12 yrs in OBSTETRIC and Gynecology extraordinary enthusiasm for managing High-Risk Pregnancy, Endoscopy and Fertility, All major and minor gynecological cases with Endoscopic medical procedure and Vaginal medical procedure with late advances. Dr Geetika Kothari is all around prepared in managing all instances of High-Risk Pregnancy and entangled conveyances. The primary region of intrigue are muddled Obstetrics, Adolescent Health, Fetal Medicine, all sort of Hysterectomy included Oncology medical procedure and Myomectomy, Endoscopic medical procedure, LAVH, TLH, and Laparoscopic barrenness medical procedure. She is equipped for taking care of all sort of obstetrics and gynae cases great antenatal, postnatal mind and advance common labor.

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