7 Indian vegan protein sources that deserve a spot in your daily diet

When it comes to meeting protein needs on a vegan diet, many often default to soy, tofu, or lentils. But India's culinary diversity offers a treasure trove of lesser-known plant-based protein sources that are rich, sustainable, and nutrient-dense. Here’s a look at some underrated Indian vegan protein sources you might be overlooking—and should definitely consider adding to your meals.

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1. Amaranth (Rajgira)

Often consumed during fasting, amaranth is a gluten-free pseudo-grain packed with protein and essential amino acids. A single cup of cooked amaranth offers around 9 grams of protein, along with iron, calcium, and magnesium.

How to eat: Use it in porridge, laddoos, or as a substitute for rice.

2. Horse Gram (Kulthi Dal)

Horse gram is one of the most protein-dense lentils, providing about 22g of protein per 100g. It’s also loaded with antioxidants, iron, and dietary fiber.

How to eat: Make sprouted horse gram salad, soups, or a South Indian-style kulthi dal curry.

3. Chana Sattu

Sattu, or roasted Bengal gram flour, is an inexpensive protein source widely used in Bihar and Uttar Pradesh. It contains about 20g of protein per 100g and is also great for digestion.

How to eat: Mix with water, lemon, and salt for a protein-packed summer drink, or use it as a filling in parathas.

4. Moringa Leaves (Drumstick Leaves)

Moringa leaves contain all nine essential amino acids and about 9g of protein per 100g. They’re also rich in vitamins A and C, iron, and calcium.

How to eat: Add to curries, soups, or dry stir-fries (sabzi).

5. Jackfruit Seeds

Often discarded, jackfruit seeds are a good source of protein (about 6g per 100g) and contain potassium, riboflavin, and thiamine.

How to eat: Boil, roast, or cook in a masala curry.

6. Green Peas

A humble but powerful protein source, green peas offer about 5g of protein per 100g. They also contain antioxidants and fiber.

How to eat: Add to pulao, curries, or make a classic matar-paneer (with tofu for a vegan version).

7. Lotus Seeds (Makhana)

Makhana is low in calories but high in plant-based protein (around 9g per 100g). It also contains magnesium, potassium, and iron.

How to eat: Roast them with spices for a healthy snack or add to kheer and curries.

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Vegan protein in the Indian diet doesn’t have to be boring or limited. These lesser-known yet powerful plant-based options can help ensure you're getting adequate protein without relying on supplements. With a bit of creativity, you can include these nutritious ingredients into your everyday meals and enjoy their health benefits naturally.