Tofu, also known as bean curd, is a versatile source of protein. It's rich in amino acids and can be used in various Indian dishes, from stir-fries to curries.
Chickpeas, or chana, are a staple in Indian cuisine, offering 19 grams of protein per 100 grams. They are also high in fiber and can be used in salads, curries, or made into hummus for a protein-rich meal.
Lentils, including masoor, moong, and toor dal, are excellent sources of protein. They are packed with essential amino acids and are perfect for soups, dals, and stews.
Soya milk is a popular plant-based milk alternative. It’s an excellent addition to smoothies, cereals, or can be consumed as a refreshing drink.
Almond milk, while lower in protein than soya milk. It's a nutritious option rich in vitamin E and can be used in smoothies, shakes, and as a dairy milk substitute.
Edamame, young soybeans, are a complete protein and can be enjoyed as a snack or added to salads and stir-fries for an extra protein boost.
Peas are a high-protein vegetable. They can be added to curries, rice dishes, or blended into soups for an extra protein boost.
Seitan, made from wheat gluten, is a protein powerhouse with about 25 grams of protein per 100 grams. Its meat-like texture makes it a popular choice for vegan stir-fries and kebabs.
Plant protein powders, such as pea, rice, or hemp protein, offer a convenient way to increase protein intake. They can be easily added to smoothies and shakes for muscle recovery and growth.
Dietician Umang Malhotra