There are many protein-rich foods for vegetarians in India. If you’re following a vegan diet, or trying to eat more plant-based protein, you might wonder, “Where do I get my protein from?” The truth is, that plenty of easy vegan protein sources are available, especially in India.
Vegan protein is a great way to fuel your body. Whether you’re looking for high-protein vegan foods, or trying to learn how to combine pulses and cereals for a complete plant-based protein, there’s a wide variety of delicious options.
How do I calculate how much protein I need?
The protein you need daily depends on age, gender, and activity level. Adults need 0.8 g protein per kg body weight. If you weigh 70kg, you would need 70*0.8 = 56g of protein.
While it’s easy to think that animal foods like meat, eggs, and dairy are the only sources of high-protein foods, plant-based protein can easily meet these requirements if you know where to look.
Easy Vegan Protein Sources
1. Lentils (Dal) – A Powerhouse of Protein
Lentils (dal) are one of the best vegan protein sources. They’re a staple in most Indian kitchens. Lentils offer about 18 grams of protein per cooked cup. Not only are they protein-rich, but they’re also good sources of fibre, iron, and folate. Therefore, it is a great addition to any meal.
In India, lentils come in many varieties, such as red, green and black (urad dal). Dal chawal, the classic combination of lentils and rice, is an easy way to pair pulses with grains for a complete plant-based protein profile. Check out our 5 easy lentil recipes.
2. Chickpeas (Chole) – The Versatile Protein
Chickpeas (or chole) are another high-protein vegan food which is easy to find. A cup of cooked chickpeas provides about 15 grams of protein. You can use chickpeas in many dishes—chole curry, hummus, salads, or even roasted as a snack. Chickpeas are also rich in fibre, which is great for digestion.
Like lentils, chickpeas are a plant-based protein that pairs beautifully with grains, such as rice or roti. This ensures you get all the essential amino acids your body needs.
3. Peanuts – The Crunchy Protein Snack
Peanuts are often overlooked as a protein source, but they’re a fantastic snack packed with about 7 grams of protein per handful. Rich in healthy fats, peanuts are a good source of energy. You can enjoy peanuts roasted, in peanut butter or even as part of dishes like peanut chutney.
Adding peanuts to your diet is a great way to supplement your daily protein intake. Moreover they pair well with other plant-based protein sources.
4. Soy (Tofu, Tempeh, and Soy Milk)
Soy products, including tofu, tempeh, and soy milk, are excellent sources of high-protein vegan foods. Tofu provides around 10 grams of protein per 100 grams and is incredibly versatile. You can use it in curries, stir-fries, or even scramble it like eggs.
Tempeh, made from fermented soybeans, offers about 20 grams of protein per 100 grams.
Soy milk is a low-calorie vegan protein source, with around 7 grams of protein per cup. It’s available in most supermarkets in India and can be used in smoothies, cereals, or as a dairy alternative in cooking.
5. Quinoa – A Complete Protein
If you're looking for a plant-based protein that’s also a complete protein, quinoa is the way to go. Unlike most grains, quinoa contains all nine essential amino acids. One cup of cooked quinoa provides about 8 grams of protein. It’s a great alternative to rice or wheat and can be used in salads, stews, or even as a breakfast porridge
Although quinoa is a bit more expensive and less common than other grains in India, it’s still available in health food stores and online.
6. Amaranth – The Ancient Grain
Amaranth, also known as rajgira, is an ancient grain. 1 cooked cup of amaranth gives you around 9 grams of protein. Amaranth is also rich in iron, calcium, and other nutrients that help support overall health.
In traditional Indian cooking, amaranth is often used in rotis, laddus, or as a porridge. It’s an easy-to-digest protein source that can complement any vegan diet.
7. Flaxseeds and Chia Seeds
Flaxseeds and chia seeds known for their omega-3 content, are also rich in vegan protein. You get around 2 grams per tablespoon of chia seeds and 1.5 grams per tablespoon of flaxseeds.
Moreover, they are good sources of fibre, and antioxidants, making them a nutritious addition to your diet. You can sprinkle these seeds on your cereal, blend them into smoothies, or mix them into your roti for an added protein boost.
Complete Vegan Protein Combinations
One of the benefits of a vegan diet is that grains (like rice, wheat, or millet) and pulses (like lentils, beans, and chickpeas) work together to provide all the essential amino acids. While individual plant-based proteins may not have every amino acid the body needs, combining pulses with grains (like dal chawal or chole with roti) ensures a complete protein profile.
This is why many traditional Indian vegan foods are naturally balanced for protein.For example, lentils are low in methionine, an essential amino acid, but rice is high in it. So, when you combine them, you get all the amino acids your body needs for muscle repair, immune function, and overall health.
1.Rice + Lentils (Dal)
Protein Content: 1 cup of cooked rice (4 grams) + 1 cup of cooked lentils (18 grams) = 22 grams of protein.
Why It Works: Rice is low in lysine but high in methionine, while lentils are high in lysine but lower in methionine. When you eat them together, it becomes a complete protein.
How to Use It: This classic combination is a staple in Indian cuisine, often enjoyed as dal chawal. You can pair dal (lentils) with plain rice, or make a variation with different types of dal like moong dal, toor dal, or masoor dal.
2. Chickpeas (Chole) + Whole Wheat (Roti)
Protein Content: 1 cup of cooked chickpeas (15 grams) + 1 medium whole wheat roti (3 grams) = 18 grams of protein.
Why It Works: Chickpeas (or chole) are rich in lysine, but lower in methionine, while whole wheat roti is higher in methionine and lower in lysine. Therefore, they supplement each other.
How to Use It: Serve chole (chickpeas) with whole wheat roti for a filling, protein-packed meal. You can also prepare hummus (made from chickpeas) and pair it with whole wheat pita or crackers for a delicious snack.
3. Peanut Butter + Whole Grain Bread
Protein Content: 2 tablespoons of peanut butter (8 grams) + 2 slices of whole grain bread (8 grams) = 16 grams of protein.
Why It Works: Peanuts are rich in methionine but low in lysine, while whole grains like those in whole wheat bread are rich in lysine but low in methionine. This combination creates a complete vegan protein.
How to Use It: Spread peanut butter on whole-grain bread for a quick breakfast or snack. Add banana slices on top for a satisfying meal.
4. Black Beans + Corn
Protein Content: 1 cup of cooked black beans (15 grams) + 1 cup of cooked corn (5 grams) = 20 grams of protein.
Why It Works: Black beans are high in lysine but low in methionine, while corn is rich in methionine but lacks lysine. Together, they form a complete protein.
How to Use It: Combine black beans with corn in a salad or make a wrap with whole-grain/ gluten-free tortillas. You can also mix them in a vegan chilli or salsa for a hearty dish.
5. Tofu + Brown Rice
Protein Content: 100 grams of tofu (10 grams) + 1 cup of cooked brown rice (5 grams) = 15 grams of protein.
Why It Works: Tofu is made from soybeans, which are a complete protein, but combining it with brown rice enhances the amino acid profile and provides additional protein from the rice.
How to Use It: Make a stir-fry with tofu and brown rice or add some vegetables to create a wholesome, high-protein meal. Tofu can also be used in a vegan curry with rice.
Plant Vs Animal Protein: What is the Difference?
A common concern with vegan protein is its quality. Animal protein sources like milk, egg, fish and chicken have high bioavailability.
Vegan protein is generally lower in fat and higher in fibre compared to animal-based protein. While animal proteins tend to have higher levels of certain amino acids (like leucine, which is important for muscle growth), plant-based protein can easily provide all the protein you need if you eat different plant foods throughout the day.
How to Meet Your Protein Requirements on a Vegan Diet
Understand your protein requirement.
Aim for a diverse diet that includes a variety of high-protein vegan foods.
Conclusion
Many delicious and nutritious vegan protein sources are available, especially in India. From lentils and chickpeas to unique grains like quinoa and amaranth, you don’t need to rely on animal products to meet your daily protein needs.
The key is to enjoy a variety of plant-based protein foods throughout the day to ensure you get all the amino acids your body needs for growth, energy, and overall health.
Want to learn more about vegan protein? Check out our vegan breakfast recipes and tips for a high-protein diet!
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