- Lentils (Dal): Lentils are a staple in Indian cuisine and are rich in protein. Different types of lentils like masoor dal, moong dal, and chana dal provide a good amount of protein.
- Chickpeas (Chana): Chickpeas, also known as chana, are versatile legumes used in various dishes like chana masala and salads. They're high in protein and fiber.
- Soybeans: Soybeans and soy products like tofu, tempeh, and soy milk are excellent sources of plant-based protein. Tofu is often used in curries and stir-fries.
- Peas: Peas are high in protein and provide essential vitamins and minerals. They can be used in curries, pulao, and snacks.
- Quinoa: While not native to India, quinoa has become popular due to its high protein content. It can be used as a rice substitute or in salads.
- Nuts and Seeds: Almonds, peanuts, cashews, pumpkin seeds, and chia seeds are rich in protein and healthy fats. They can be consumed as snacks or added to various dishes.
- Seitan: Seitan, also known as wheat gluten, is a protein-rich meat substitute that can be used in Indian recipes to add a meaty texture.
- Spinach: Spinach is high in iron and contains a decent amount of protein. It can be used in curries, soups, and as a side dish.
- Amaranth: Amaranth is a pseudocereal that is high in protein and can be used in porridge, snacks, or even added to Indian breads.
Remember that the protein content can vary depending on the specific variety and preparation of these foods. It's also important to maintain a balanced diet and combine these protein sources with other nutrient-rich foods to ensure you're meeting your nutritional needs.
