5 plant-based protein found in India ​

You don’t need fancy protein powders or imported superfoods to eat well. Indian food has been rich in plant-based protein long before it became trendy. It’s in the dal you had for dinner, the thepla your mom packed, even the bowl of moong sprouts you’ve been ignoring in the fridge. From dals to millets, sattu to chickpeas, there’s plenty of protein hiding in plain sight. You just have to look at your regular meals a little differently. Scroll down to meet five everyday heroes.

Let’s start with the obvious. Moong, masoor, chana, arhar, urad — every Indian household has at least one of these on rotation. And they’re not just comfort food. Dals are packed with protein, especially when paired with rice or roti to make a complete meal. Moong dal is light and easy on the gut, while chana dal is a bit denser and keeps you full longer. Want to level up? Try sprouting them — moong sprouts are protein-rich and great for breakfast or snacking.

Protein in 100g (raw): Around 24g

Chole bhature may not scream “healthy,” but chickpeas themselves are full of protein, fibre, and good carbs. Same goes for rajma. When cooked without excess oil or cream, they’re wholesome, filling, and great for muscle repair. Lobia (black-eyed peas) is another underrated gem that’s high in protein and super versatile. Just soak, boil, temper, and eat.

Protein in 100g (raw): Chickpeas: 19g, Rajma: 24g, Lobia: 21g

Sattu doesn’t get the attention it deserves. It’s cheap, desi, and loaded with protein. A glass of sattu sharbat with lemon and black salt on a hot day? Unbeatable. Mix it with onions, green chillies, and a dash of mustard oil, and you’ve got a killer paratha filling. Bihar and UP have been doing this for ages. It’s light on the stomach but keeps you full and energised for hours.

Protein in 100g: Around 20g

Okay, tofu may not be traditional Indian, but it fits in beautifully with Indian flavours. It soaks up masalas like a sponge and works great in curries or even bhurji-style. Soy chunks (soya nuggets) are also protein-packed and super affordable. Add them to pulao, make a curry, or just toss them in with some vegetables — they’re filling, chewy, and surprisingly satisfying once cooked right.

Protein in 100g: Tofu: 8–10g, Soy chunks (dry): Around 52g

Millets are making a comeback — and for good reason. Not only are they great for digestion, but they also carry a decent amount of protein. Ragi is especially good, whether in dosa, porridge, or even laddoos. Bajra rotis in winter, jowar bhakris in Maharashtra — all these have been quietly giving people protein for generations without anyone needing a “high protein” label on them.

Protein in 100g (raw): Ragi: 7g, Bajra: 12g, Jowar: 11g