Best High Protein Vegetarian Meals in India

If your are looking for Best high protein vegetarian meals in India. In this article we are discussing about high protein diet for vegetarian peoples in Indian. In Today’s world everyone is conscious of their health and fitness. Protein diet plays a vital role to make and maintain good health and fitness that’s why the value of eating a high-protein diet cannot be underestimated. When we talk about high – protein diet many people think of non vegetarian diet, but I want to clarify that there are many more options of Best High Protein Vegetarian Meals in India for vegetarian peoples.

Understanding the Importance of Best High Protein Vegetarian Meals in India

Before we discuss Indian cooking/recipes, we should discuss the importance of Protein for the human body. Protein is an essential nutrient for building of human body tissue and also for maintaining the same. Protein is responsible for making new tissue and repairing damaged tissues.

Some proteins act like enzymes and help in certain chemical reactions. Some proteins are responsible for hormone synthesis. Protein maintains acid base balance and proper fluid in the body and makes antibodies to fight with foreign bodies.

• Protein rich Pulses and Legumes 

Pulses and Legumes are the most important diet of high protein vegetarian meals in India.  Pulses and legumes are easily available at a cheap price in the Indian market. Indian people are very fond of these pulses and legumes with different combinations. There are lentils (moong, Masoor, Urad, Arhar etc.) chickpeas (chhole) Black chickpeas (Kala Chana), kidney beans (rajma). There are many recipes for pulses and legumes. These can be consumed with rice and wheat bread. Pulses and legumes can be used as sprouts. Sprout pulses and legumes give more and digestible high quality proteins.

• Paneer – Rich in High Quality and Complete Protein 

Paneer is a favorite food for vegetarians.  It is available everywhere in the Indian market and paneer can be made at home easily. It has a very good taste and can be consumed raw and cooked. Indians make many recipes from paneer like Palak Paneer, Shahi Paneer, Mattar Paneer, paneer tikka etc.  Approx. 18g to 20g protein is available in 100g of paneer. Paneer is one of the  Best High Protein Vegetarian Meals in India. It is available with fat or without fat.

• Nuts and Seeds – Additional Protein for Vegetarians

Nuts and seeds are very good source of proteins.  They are healthy options for snacks. They are a very good source of healthy fats also.  Nuts and seeds are widely used in Indian recipes like Kheer and Halwa. They not only enhance flavour and taste but also add nutrition in the meals. They are also used In Indian sweets. Nuts and seeds are very high in calories, so these can be used in limited quantities. To take more benefit, soak nuts and seeds overnight in the water and consume in the morning.

• Soya Chunks and Tofu- The Best source of Vegetarian Protein.

For vegetarian people, soya chunks are excellent sources of protein. It has almost 52g of protein in 100g of soya chunks. You can make different recipes from Soya Chunks. The best use of soya chunks is in veg biryani. In India veg biryani is very much popular because of its taste and its nutritional value. Soya chunks can be used in making curry and consumed with rice and wheat bread. Soya chunks can be fried for snacks. We can make tofu (like paneer) from soya milk which is also a good source of protein.

• MIllets :- Traditional grain is Modern food Now

In recent years, people are showing interest in Millets like  Foxtail millet, Proso millet, Barnyard millet, Teff mIllet, Brown top millet, Kodo millet, Little millet. They are rich in Proteins as well as other nutrients. Many recipes are made from millets like Biryani, Dosa and Khichi. These recipes are tasty and healthy.

Conclusion:-

All the above mentioned foods are Best high protein vegetarian meals in India. All vegetarian foods not only give us high protein vegetarian meals but they also provide other essential nutrients to fulfill body requirements. You can make hundreds of recipes from the above foods. Vegetarians should include above food to meet their daily needs of protein and other nutrients.

For non vegetarian protein source you can go to the link

For your convenience, I am giving below some high protein vegetarian meals that can be made easily and quickly and also provide nutritional value.

1. Soya Chunk Curry

Ingredients:

 

1 cup soya chunks

1 large onion, finely chopped

2 tomatoes, Puree

1/2 cup yogurt

1 tablespoon ginger-garlic paste

1 teaspoon turmeric powder

1 teaspoon red chili powder

1 teaspoon coriander powder

1 teaspoon garam masala

Salt to taste

2 tablespoons oil

Fresh coriander leaves for garnish

Instructions:

1. Boil the soya chunks for 10-15 minutes until they become soft. Squeeze and drain out excess water.
2. Heat oil in a pan and add chopped onions and sauté until golden brown color.
3. Add ginger-garlic paste and sauté for another minute.
4. Add tomato puree, turmeric powder, red chili powder, coriander powder, and salt. Cook 5 to 10 minutes
5. Whisk yogurt and add it to the masala, stirring continuously.
6. Add boiled soya chunks and mix well. Cook for 10-15 minutes until the soya chunks absorb the flavors masals.
7. Sprinkle garam masala and garnish with fresh coriander leaves.
8. Serve hot with rice or roti.

2. Black Chana Salad

Ingredients:

• 1 cup boiled black chana
• 1 cucumber, diced
• 1 tomato, diced
• 1 onion, finely chopped
• 1 green chili, finely chopped
• 1/2 cup chopped coriander leaves
• 1 lemon, juiced
• Salt and pepper to taste
• Chaat masala for extra flavor (optional)

Instructions:

1. In a large bowl, combine boiled black chana, diced cucumber, tomato, chopped onion, green chili, and coriander leaves.
2. Drizzle lemon juice over the salad and toss well.
3. Season with salt, pepper, and chaat masala if desired.
4. Refrigerate for a while before serving to enhance the flavors.
5. Serve as a refreshing and protein-packed salad.

3. Millet and Paneer Tikki

Ingredients:

• 1 cup cooked millet (bajra or any millet of your choice)
• 1 cup grated paneer
• 1/2 cup boiled and mashed potatoes
• 1/4 cup finely chopped onions
• 1/4 cup finely chopped coriander leaves
• 1 teaspoon ginger-garlic paste
• 1 teaspoon cumin powder
• 1 teaspoon chaat masala
• Salt to taste
• Oil for shallow frying

Instructions:

1. In a large bowl, mix cooked millet, grated paneer, mashed potatoes, chopped onions, coriander leaves, ginger-garlic paste, cumin powder, chaat masala, and salt.
2. Shape the mixture into small tikkis or patties.
3. Heat oil in a pan and shallow fry the tikkis until they turn golden brown on both sides.
4. Drain excess oil on a paper towel.
5. Serve the millet and paneer tikkis with mint chutney or yogurt sauce.

These recipes provide a delicious and protein-packed variety for vegetarian meals. Feel free to adjust the spices and ingredients according to your taste preferences. Enjoy your high-protein vegetarian dishes!