HIGH PROTEIN VEGETARIAN DIETS - BY MISHKWAATH
Sep 24
2 min read
I am Mishkwaath a nutritionist at The Kenko Life.
When most people think of vegetarian protein in India, two foods usually come to mind: dal (lentils) and paneer (cottage cheese). While both are great sources of protein, eating them on repeat can get boring. The good news? There’s a whole world of protein-rich vegetarian meals beyond the usual suspects. Let’s explore some creative, nutrient-dense options.
1. Quinoa & Chickpea Salad
Why it works: Quinoa is one of the few plant foods that’s a complete protein (contains all essential amino acids).
How to make: Toss cooked quinoa with roasted chickpeas, cucumber, tomato, herbs, and a squeeze of lemon.
Protein boost: 12–15g protein per serving.
2. Broccoli & Tofu Stir-Fry
Why it works: Tofu (soybean paneer) is rich in protein and calcium. Pairing it with broccoli adds extra fiber and micronutrients.
How to make: Stir-fry tofu cubes with garlic, ginger, broccoli, and a splash of soy sauce. Serve with brown rice.
Protein boost: 18–20g protein per serving.
3. Lentil & Millet Tacos
Why it works: Lentils give protein and iron, while millets (like jowar or bajra) provide slow-digesting carbs and more protein.
How to make: Use millet rotis as taco shells, fill with spiced lentils, veggies, and avocado.
Protein boost: 14–16g protein per serving.
4. Peanut Butter Chia Overnight Oats
Why it works: Oats, chia seeds, and peanut butter together create a protein-packed breakfast.
How to make: Soak oats and chia in milk overnight. In the morning, top with peanut butter, fruit, and nuts.
Protein boost: 12–15g protein per bowl.
5. Rajma & Quinoa Bowl
Why it works: Rajma (kidney beans) is already protein-rich, but when paired with quinoa, you get a complete amino acid profile.
How to make: Cook rajma masala and serve over quinoa instead of rice. Add a side of sautéed veggies.
Protein boost: 17–19g protein per bowl.
6. Edamame & Vegetable Buddha Bowl
Why it works: Edamame (young soybeans) are packed with high-quality protein.
How to make: Build a bowl with edamame, brown rice, spinach, roasted veggies, and a tahini or sesame dressing.
Protein boost: 18–22g protein per bowl.
7. Chickpea & Spinach Patties
Why it works: Chickpeas + leafy greens = protein + iron powerhouse.
How to make: Blend chickpeas, spinach, oats, and spices into patties, then pan-fry. Serve with yogurt dip.
Protein boost: 13-15g protein per 2 patties.
Vegetarian diets don’t have to be limited to dal and paneer. By mixing legumes, whole grains, soy, seeds, and nuts, you can easily build varied, high-protein meals that are just as delicious as they are nutritious.
At Kenko Life, you can choose a variety of healthy meal options for your daily dose of nutrition. Call at – +91 901906245