Indian Cuisine boasts an incredible array of vegetarian dishes that are not only delicious but filled with nutritious properties. While many assume that vegetarian recipes are not the ideal source of protein, there is a treasure trove of vegetarian delights that are not only delicious but also packed with protein. In this culinary journey, we explore the Top 20 vegetarian dishes that provide an excellent source of protein.
1.Egg Paratha
Egg Paratha is a protein-packed delight that seamlessly combines the goodness of eggs with the heartiness of Paratha (whole wheat flatbread). The eggs not only enhance the protein content but also provide essential vitamins and minerals, the flatbread is also quite easy to digest. This dish is a popular breakfast option across India and offers a fulfilling start to the day.
2.Buckwheat Khichdi
Buckwheat Khichdi, known as ‘Kuttu Ki Khichdi’, is a nutritious dish commonly enjoyed during fasting. Buckwheat is rich in protein, dietary fibre, and essential amino acids. This khichdi is not only wholesome but also offers sustained energy and protein for those observing fasts.
3.Sattu Paratha
Sattu Paratha is a traditional North Indian Dish that is made by stuffing sattu in your paratha (whole wheat flatbread) dough. Sattu or roasted gram flour is high in protein, fibre, magnesium, sodium and other nutrients. Sattu Paratha is therefore not only hearty and flavourful but also a protein-packed meal that can be relished at any time of the day.
4.Makhana Matar Curry
Makhana Matar Curry is a protein-rich dish that combines the goodness of Makhana (lotus seeds) with matar (green peas) and the richness of cashews. Lotus seeds provide protein and a host of essential nutrients, making this curry not just delicious but also incredibly nutritious.
5.Methi Malai Paneer
Paneer is a good source of protein and its versatility allows it to be prepared in numerous ways. One of the recipes includes combining the goodness of paneer, fresh methi ( fenugreek leaves) and creamy gravy. This dish is not only a treat for the taste buds but also provides a generous dose of protein along with other essential vitamins and fibre.
6.Chana Chaat
This is a popular street food which features chickpeas as its primary ingredient making it the perfect healthy evening snack. Chickpeas are loaded with protein and dietary fibre. The addition of spices, herbs, and vegetables not only elevates the flavour but also offers a burst of protein and nutrients in each bite.
7.Handvo
Handvo is a savoury cake from Gujrat that is crafted from a mixture of rice, lentils and spices. Various lentils are used to make this cake, including toor dal and chana dal which provide a significant protein boost. The pulses are mixed with yoghurt to prepare the fermented batter which makes it easy to digest as it is quite high in calories, thus making it a protein-rich and gluten-free meal.
8.Mixed Dal
Mixed dal is a comforting dish made from a combination of various lentils, including moong, masoor and toor dal. The variety of lentils ensures a diverse protein profile. Mixed Dal is a versatile dish and can be paired with rice or chapatti for a wholesome, protein-packed meal.
9.Dhokar Dalna
This is a Bengali delicacy that features spiced and steamed lentil cakes in a spiced tomato curry. The lentil cakes are made from chana dal and offer a substantial protein content. Dhokar Dalna is a protein-rich and flavourful dish that reflects the culinary richness of Bengal.
10.Rajma
Rajma or Kidney beans, is a classic North Indian Dish that is synonymous with protein. Kidney beans are a robust source of protein and dietary fibre. The rich, spiced tomato gravy not only elevates the taste but also provides an excellent source of plant-based protein.
11.Karahi Paneer
This dish is one of the many preparations of the country’s favourite food that is Paneer. Karahi Paneer is a North Indian favourite, in which the Paneer is cooked in flavourful gravy with an array of spices. Paneer is a good source of protein and the dish offers a rich and creamy source of this vital nutrient.
12.Urad Dal
Urad dal. Also known as black grams or black lentils, is a staple in Indian Cuisine. This lentil variety is a superb source of plant-based protein and dietary fibre. Urad dal is often used to make dishes like Dal Makhani, providing a comforting and protein-rich option for those seeking a vegetarian meal.
13.Khichdi
This is a simple yet satisfying one-pot meal made from a combination of rice and lentils. It provides a balanced source of proteins and carbohydrates. The addition of spices to the dish not only elevates the flavour but also enhances the digestion process as well. Khichdi is a nutritious and versatile dish enjoyed across India.
14.Amarnath Pulao
Amarnath is an ancient whole grain that has a nutty taste and a chewy texture and is one of the richest plant forms of protein available. Amarnath pulao made with amaranth seeds, is a lesser-known yet highly nutritious dish. The pulao is not only a wholesome option but a delightful way to incorporate amaranth into your diet.
15.Begun Basanti
This is a traditional Bengali dish, which offers a burst of nutrition and flavour. Made from sliced begun (eggplants) cooked in a tangy mustard sauce, it is not just delicious but also a nutritional powerhouse. The eggplants provide dietary fibre, vitamins and antioxidants, while the mustard sauce adds a distinctive tang and protein to the dish.
16.Chana Masala
This dish is another classic made from chickpeas cooked in a spicy flavourful gravy. Chickpeas are rich in protein and dietary fibre, making this dish a wholesome choice for vegetarians. The spices and herbs added to the gravy also enhance the nutritional value of the dish.
17.Daliya Paneer Upma
Daliya Paneer Upma is a savoury and protein-rich dish made from daliya (broken wheat) and paneer. Broken wheat is a good source of dietary fibre and protein. Paneer adds an extra dose of protein to this nutritious breakfast or meal option.
18.Peerkangai Kootu
Peerkangai Kootu, a South Indian delicacy is made by cooking Torai (ridge gourd) in a coconut-based gravy. Torai or ridge gourd is not only low in calories but also provides protein and essential nutrients. The coconut adds a rich creamy texture while offering healthy fats.
19.Aloo Posto
Aloo Posto is a Bengali dish that combines potatoes cooked with poppy seeds which are rich in protein, healthy fats and essential minerals. The dish is made by sautéing potatoes with ground poppy seeds and a mix of spices. Aloo posto not only delivers a substantial dose of plant-based protein but also a unique culinary experience.
20.Mochar Ghonto
Another Bengali delicacy, this dish is made from banana flowers. Banana flowers are a rich source of plant-based protein, vitamins and dietary fibre. It is prepared by sautéing finely chopped banana flowers with spices, mustard seeds, and grated coconut, creating a flavourful and protein-packed delight.
