What are the Indian vegetarian sources of protein?

From the Guidelines

Indian vegetarian sources of protein include legumes, dairy products, nuts, and seeds, which can provide adequate protein intake when consumed in variety throughout the day. According to the Academy of Nutrition and Dietetics, vegetarian and vegan diets generally supply adequate protein and essential amino acids when protein is consumed from a variety of plant sources throughout each day and energy needs are met 1. Here are some top options:

• Lentils (dal) - Various types like moong, masoor, toor
• Chickpeas (chana)
• Paneer (Indian cottage cheese)
• Yogurt (dahi)
• Milk
• Almonds, cashews, and other nuts
• Pumpkin seeds and sunflower seeds
• Tofu
• Quinoa
• Soy products like soy milk or soy chunks To get adequate protein, aim to include 2-3 servings of these foods daily. For example, have dal with lunch and dinner, yogurt as a snack, and add nuts to breakfast. Combining different plant proteins (like rice with dal) helps provide all essential amino acids, although it is not necessary to combine them within each meal 1. Legumes are particularly protein-rich, offering 7-9 grams per half-cup cooked serving. Dairy products not only provide protein but also calcium for bone health. Nuts and seeds offer healthy fats along with protein. This variety ensures you get a complete amino acid profile while following a vegetarian diet. It is also important to note that protein intake is more than adequate in many countries, including the United States, and that vegetarian diets can be adequate in protein even for growing children, as long as a variety of foods are consumed and energy needs are met 1.

From the Research

Indian Vegetarian Sources of Protein

• Legumes, such as lentils, chickpeas, and mung beans, are significant sources of protein in Indian vegetarian diets 2, 3
• These legumes are not only rich in protein but also excellent reservoirs of dietary fiber and complex carbohydrates, resulting in a low glycemic index 3
• Soybeans and black soybeans have been found to have the highest protein contents among legumes, with protein concentrations ranging from 34.05-42.65 g/100g dry weight 4
• Other Indian vegetarian sources of protein include:
  • Broad beans, which are rich in unsaturated fatty acids, particularly alpha-linolenic and linoleic acid 4
  • Red kidney beans, which have the highest dietary fiber content among legumes 4
  • Lentils, which have been found to have high protein concentrations, ranging from 2.63-4.10% 2
• The indigestible fraction of cooked legumes, such as black beans, chickpeas, and lentils, has been found to have antioxidant capacity and can produce short-chain fatty acids after in vitro fermentation by human colonic microflora 5
• Legumes have been found to have various bioactive compounds, including phytochemicals, which can provide health benefits and protect against numerous diseases or disorders, such as coronary heart disease, diabetes, and high blood pressure 6