Winter superfoods: 6 Indian vegetables that naturally boost protein intake

Winter is the best season to strengthen the body with nourishing, warming foods. Indian winter vegetables are not just rich in vitamins and minerals, but several of them also offer a surprisingly good amount of plant-based protein.

Including these vegetables regularly can support muscle health, immunity, metabolism, and overall energy—especially for vegetarians. Here are six high-protein Indian winter vegetables that truly deserve a permanent spot on your plate.

Also Read: Fruits and vegetables that heal dry winter skin naturally

1. Green Peas (Matar)

Fresh winter green peas are one of the best protein-rich vegetables available during the season. They contain around 5–6 grams of protein per cup and are also rich in fibre, iron, and antioxidants. Green peas support muscle repair, improve digestion, and help maintain stable blood sugar levels. They work well in curries, pulao, soups, and even simple stir-fries.

2. Fresh Green Chickpeas (Hara Chana)

Hara chana is a winter favourite and far more nutritious than dried chickpeas. It is rich in protein, fibre, and complex carbohydrates, making it ideal for sustained energy. Green chickpeas support muscle strength, gut health, and immunity. They can be eaten boiled with spices, added to salads, or cooked as saag with leafy greens.

3. Spinach (Palak)

Spinach may be known for iron, but it also provides a decent amount of plant protein. One cup of cooked spinach offers about 5 grams of protein along with calcium, magnesium, and antioxidants. Spinach supports muscle function, bone health, and immunity during cold months. It is easy to include in dals, curries, parathas, and soups.

4. Fenugreek Leaves (Methi)

Methi leaves are a winter staple and an excellent source of plant protein along with iron and fibre. They help regulate blood sugar, support digestion, and reduce inflammation. Methi is especially beneficial for people managing weight or diabetes. It works beautifully in sabzis, theplas, dals, and even mixed vegetable dishes.

5. Cauliflower (Gobi)

Cauliflower provides moderate protein along with vitamin C and antioxidants that boost immunity in winter. It is also low in calories and supports digestion. Cauliflower helps keep you full while supporting muscle recovery. Roast it, cook it as sabzi, or add it to curries for a protein-supporting meal.

6. Broad Beans (Sem)

Broad beans are protein-rich winter legumes commonly used in Indian cooking. They provide a good mix of protein, fibre, and minerals that support heart health and muscle strength. Broad beans help improve satiety and energy levels. They are delicious in coconut-based curries, dry sabzis, or stir-fries.

Also Read: Winter Wellness: 7 Indian Vegetables to Supercharge Your Health

Why Include Them Regularly?

These winter vegetables offer natural, easily digestible plant protein along with seasonal nutrients. Including them regularly helps build strength, improve immunity, and maintain warmth during colder months—making them a smart and wholesome winter choice for everyday meals.