30 High Protein Indian Vegetarian Recipes To Keep You Energized

Here is why I made this post. Lately I crave meals that are filling, healthy, and plant powered. Indian flavors fit that craving with warm spices and comforting textures. I wanted a guide that makes it easy to eat well on busy days, without turning to meat or heavy dairy substitutes. So I put together 30 High Protein Indian Vegetarian Recipes To Keep You Energized.

Who it’s for. If you love Indian food and want more protein from plants, this is for you. If you juggle work, study, or family meals, you need simple, reliable options. If you care about flavor and nutrition, you will want to keep coming back.

What you’ll get. A collection of 30 protein rich Indian vegetarian recipes. Each recipe uses common pantry staples and clear steps. You will see protein sources like lentils, beans, paneer, yogurt, and soy. The meals are built to fuel workouts, long days, and busy evenings.

These dishes cover dals, curries, stir fries, and snacks. Each bite carries warm aroma and gentle heat. They pair well with rice, chapati, or a big salad, and they stay balanced with protein, fiber, and healthy fats. You can switch spices to keep flavors fresh.

How to use this guide. Look for quick options that take 20 to 30 minutes. Batch cook on weekends for busy nights. If you want vegan, swap paneer with tofu or tempeh. Shop smart by buying sturdy ingredients in bulk.

Ready to start? Pick a recipe, grab your ingredients, and cook with confidence. You will notice meals that feel satisfying and give you steady energy. This approach won’t solve every craving, but it turns plant protein into a friendly habit. Give it a try this week and see how you feel.

1. Protein-Packed Moong Dal

If you want a quick, protein-rich Indian vegetarian dish, this Moong Dal is for you. It’s light, easy to digest, and loaded with nutrients. You can serve it with rice, roti, or even as a comforting soup. Each serving runs about 200 calories and packs a steady energy lift for a busy day.

Nutrition at a glance:

– Protein: 14g

– Fiber: 16g

– Carbohydrates: 25g

– Fat: 2g

Ingredients:

– 1 cup moong dal, soaked for 30 minutes

– 1 onion, chopped

– 1 tomato, chopped

– 1 green chili, slit

– 1 tsp turmeric powder

– Salt to taste

– 2 tbsp ghee or oil

– Fresh cilantro for garnish

Instructions:

1. Heat ghee or oil in a pot. Add onions and sauté until golden.

2. Add tomatoes and green chili. Cook until the tomatoes soften.

3. Add soaked moong dal, turmeric, and salt. Stir well.

4. Pour in 4 cups water and bring to a boil.

5. Reduce heat, cover, and simmer about 30 minutes until the dal is tender.

6. Garnish with fresh cilantro and serve.

Tips: For more flavor, add a touch of garlic and ginger when you sauté the onions. You can also cook this in a pressure cooker to save time.

Frequently Asked Questions:

– Can I make this without oil? Yes. Use vegetable broth in place of oil to keep it lighter.

2. Spicy Chickpea Sundal

You want a quick, high-protein snack that fits a busy day. Spicy Chickpea Sundal is a simple South Indian favorite that covers this need. It uses chickpeas for protein and fiber, with a sunny mix of mustard seeds, urad dal, and a touch of coconut for warmth. Eat it warm after a workout or as a flavorful bite any time.

Here is the complete recipe you can make in about 20 minutes.

Servings: 2

Prep Time: 10 mins

Cook Time: 10 mins

Total Time: 20 mins

Calories: About 150 per serving

Nutrition Information:

– Protein: 11g

– Fiber: 8g

– Carbohydrates: 22g

– Fat: 4g

Ingredients:

– 1 cup cooked chickpeas

– 1 tsp mustard seeds

– 1 tsp urad dal

– 2 green chilies, chopped

– A handful of grated coconut (optional)

– Salt to taste

– 1 tbsp oil

Instructions:

1. Heat oil in a pan. Add mustard seeds and let them crackle.

2. Add urad dal and sauté until golden brown.

3. Toss in chopped green chilies and cooked chickpeas; mix well.

4. Remove from heat, add coconut (if using) and salt. Serve warm or at room temperature.

Tips: A squeeze of lemon adds brightness. This dish keeps well in the fridge for up to three days.

Frequently Asked Questions:

– Can I use canned chickpeas? Yes. Rinse and drain them before using.

3. Quinoa Upma

Want a breakfast that fuels you without weighing you down? Quinoa upma fits a busy morning and keeps you energized. It’s easy, light, and naturally gluten-free. The fluffy quinoa pairs with veggies for a tasty start to your day.

Overview: Quinoa upma is a protein-rich twist on the classic South Indian dish. It gives a solid, steady energy kick and cooks fast. Veggies add color and crunch, while the quinoa keeps you full longer. A perfect option for breakfast or a light lunch.

Servings: 3

Prep Time: 10 mins

Cook Time: 15 mins

Total Time: 25 mins

Calories: Approximately 220 per serving.

This dish is not only high in protein but also gluten-free, making it suitable for many diets. Quinoa cooks quickly and ends up fluffy, which feels nice with veggies. It’s a simple way to start the day with clean energy.

Ingredients:

– 1 cup quinoa, rinsed

– 2 cups water

– 1 onion, chopped

– 1 carrot, grated

– 1/2 cup peas

– 2 green chilies, slit

– 1 tsp mustard seeds

– Salt to taste

– 1 tbsp oil for cooking

Instructions:

1. In a pot, heat oil and add mustard seeds until they splutter.

2. Add onions and green chilies, sauté until onions are translucent.

3. Stir in carrot and peas, cooking about 2 minutes.

4. Add rinsed quinoa, water, and salt. Bring to a boil.

5. Cover, reduce heat, and simmer about 15 minutes until water is absorbed. Serve hot.

Tips: To boost flavor, stir in a handful of fresh coriander right before serving. Feel free to swap in your favorite veggies.

Frequently Asked Questions:

– Can I use other grains instead of quinoa? Yes, you can try millet or broken wheat, but protein and texture will vary.

4. Paneer Tikka

Paneer Tikka

Want a high-protein, meat-free snack that still feels like a treat? Paneer tikka fits that need perfectly. It gives you protein from paneer and flavor from a yogurt-spice mix. The paneer stays soft inside and takes on a tasty char on the grill. Use it as a starter for friends or a quick, energizing bite after a workout.

Servings: 4

Prep Time: 15 mins

Cook Time: 15 mins

Total Time: 30 mins

Calories: About 250 per serving

Ingredients:

– 400g paneer, cubed

– 1 cup yogurt

– 2 tbsp ginger-garlic paste

– 1 tbsp garam masala

– 1 tsp chili powder

– Salt to taste

– 1 bell pepper, cubed

– 1 onion, cubed

– Skewers for grilling

Instructions:

1. In a bowl, mix yogurt, ginger-garlic paste, garam masala, chili powder, and salt.

2. Add paneer, bell pepper, and onion; marinate for at least 30 minutes.

3. Preheat the grill or oven to medium heat.

4. Thread the marinated paneer and vegetables onto skewers.

5. Grill for about 15 minutes, turning, until the edges look charred and tasty. Serve with green chutney.

Tips:

– Soak wooden skewers in water before grilling to prevent burning.

– For a vegan option, use firm tofu in place of paneer.

Frequently Asked Questions:

– Can I bake this in the oven? Yes. Preheat to 220°C and bake or broil until the pieces are lightly charred and cooked through.

5. Lentil and Spinach Soup

Looking for a high protein Indian vegetarian soup that helps you recover after workouts? This Lentil and Spinach Soup fits. It is hearty, budget friendly, and quick to cook. Lentils fuel your muscles, spinach gives iron, and warm cumin adds a comforting aroma.

Ingredients:

– 1 cup lentils, rinsed

– 4 cups vegetable broth

– 2 cups spinach, chopped

– 1 onion, chopped

– 2 garlic cloves, minced

– 1 tsp cumin

– Salt and pepper to taste

– 1 tbsp oil

Instructions:

1. Heat oil in a pot. Add onion and garlic; sauté until soft.

2. Stir in lentils, broth, and cumin; bring to a boil.

3. Reduce heat and simmer about 15 minutes until lentils are tender.

4. Add spinach; cook 3–5 minutes. Season with salt and pepper.

5. For a creamier texture, blend half the soup, then stir it back in. Serve warm.

Nutrition Information:

– Protein: 15 g

– Fiber: 9 g

– Carbohydrates: 30 g

– Fat: 3 g

Tips:

– Top with a spoon of yogurt for extra creaminess.

– Serve with whole grain bread for added energy.

Fuel your workouts with deliciousness! A bowl of Lentil and Spinach Soup not only packs high protein Indian vegetarian goodness but also warms your soul after a long day. Quick, hearty, and oh-so-satisfying!

6. Chana Masala

Are you craving a protein boost from a hearty Indian veggie dish? You want something easy, tasty, and perfect for meal prep. Chana Masala hits all three. It pairs chickpeas with a spicy tomato sauce that wakes the palate and fuels your day for steady energy.

Nutrition Information:

– Protein: 12g

– Fiber: 10g

– Carbohydrates: 45g

– Fat: 6g

Ingredients:

– 2 cups cooked chickpeas

– 1 onion, finely chopped

– 2 tomatoes, pureed

– 2 green chilies, slit

– 1 tsp cumin seeds

– 2 tsp chana masala powder

– Salt to taste

– 2 tbsp oil

– Optional: fresh cilantro for garnish

Instructions:

1. Heat oil in a pan; add cumin seeds until they splutter.

2. Add onion; sauté until golden.

3. Stir in pureed tomatoes and green chilies; simmer until thick and glossy, releasing their bright aroma.

4. Add chickpeas, chana masala powder, and salt; simmer for 10 minutes.

5. Turn off heat; garnish with cilantro and serve with rice or naan.

Tips:

– Adjust spice to your taste.

– Pair with rice, naan, or a fresh salad for balance.

Frequently Asked Questions:

– Can I make this in advance? Yes, flavors deepen overnight.

– How should I store leftovers? Refrigerate up to 3 days.

7. Spinach and Cheese Stuffed Parathas

Want a quick, protein-packed veggie option? Spinach and cheese stuffed parathas fit that need. They taste great, stay filling, and work for breakfast, lunch, or dinner. Each serving delivers about 15g of protein and steady energy to power your day. Here’s a simple recipe you can whip up in under 40 minutes.

Ingredients

– 2 cups whole wheat flour

– 1 cup spinach, chopped

– 1 cup paneer, crumbled

– 1 small onion, finely chopped

– 1 tsp cumin powder

– Salt to taste

– Water as needed

– Oil for cooking

Instructions

1) Mix flour and a pinch of salt in a bowl. Gradually add water to form a soft, smooth dough. Let it rest a few minutes.

2) In a separate bowl, combine spinach, paneer, onion, cumin powder, and a pinch of salt.

3) Pinch off small portions of dough and roll each into a flat disk.

4) Place a spoonful of filling in the center. Fold the edges over and seal. Gently roll to a circle without tearing.

5) Heat a skillet. Lightly oil the surface and cook each paratha on both sides until golden brown.

6) Serve hot with plain yogurt or your favorite chutney.

Tips: Keep the dough soft to prevent tearing. Don’t overfill, and enjoy them fresh for the best texture.

8. Tofu Bhurji

Need a high-protein veggie meal that feels comforting and fast? Tofu bhurji swaps eggs with crumbled tofu, spiced with onions, tomatoes, and Indian flavors. It’s hearty, healthy, and easy to whip up. Perfect for vegetarians and vegans who want a solid protein boost in minutes.

Servings: 2

Prep Time: 10 mins

Cook Time: 10 mins

Total Time: 20 mins

Calories: Approximately 200 per serving.

Bhurji gives tofu a bright, tasty twist. It pairs great with bread, roti, or wraps. This dish is quick enough for busy days and simple enough for new cooks.

Nutrition Information:

– Protein: 18g

– Fiber: 4g

– Carbohydrates: 8g

– Fat: 10g

Here’s the complete recipe you can follow today.

Ingredients:

– 200g tofu, crumbled

– 1 onion, chopped

– 1 tomato, chopped

– 1 green chili, chopped

– 1 tsp turmeric powder

– 1 tsp cumin powder

– Salt to taste

– Oil for cooking

Instructions:

1. Heat oil in a pan; sauté onions until translucent.

2. Add tomatoes and green chili; cook until soft.

3. Mix in crumbled tofu, turmeric, cumin, and salt; cook for about 5 minutes.

4. Serve warm with bread or wraps.

Tips: Customize by adding bell peppers or peas for extra color and nutrition. A pinch of garam masala at the end adds aroma and depth.

Frequently Asked Questions:

– Can I use silken tofu? Yes, but it will have a softer, lighter texture.

9. Masoor Dal with Spinach

Craving a fast, protein-packed Indian veggie dish? Masoor dal with spinach fits that need. It delivers good protein and iron and adds greens for a bright, comforting meal.

Servings: 4

Prep Time: 10 mins

Cook Time: 20 mins

Total Time: 30 mins

Calories: About 180 per serving

Nutrition Information:

– Protein: 14g

– Fiber: 7g

– Carbohydrates: 30g

– Fat: 3g

Ingredients:

– 1 cup masoor dal, rinsed

– 4 cups water

– 2 cups spinach, chopped

– 1 onion, chopped

– 1 tomato, chopped

– 1 tsp cumin seeds

– Salt and pepper to taste

– 1 tbsp oil

Instructions:

1. Heat oil in a pot and add cumin seeds and onions. Sauté until the onion turns golden.

2. Stir in the chopped tomato and cook until soft.

3. Add rinsed masoor dal and water; bring to a boil.

4. Lower the heat and simmer about 15 minutes until the dal is tender.

5. Add chopped spinach, salt, and pepper; cook another 5 minutes. Serve hot.

Tips: A splash of lemon juice at the end brightens the flavors. This dal is great for meal prep and busy days.

Frequently Asked Questions:

– Is it ok to use frozen spinach? Yes, it works just fine.

10. Vegetable Biryani with Quinoa

If you want a protein boost from a veggie dish, this Vegetable Biryani with Quinoa fits the bill. Quinoa adds protein and a light, fluffy bite that keeps you full. Colorful vegetables bring vitamins and a pleasant crunch. Here is why it works: it’s quick, easy to scale, and great for meal prep.

Ingredients:

– 1 cup quinoa, rinsed

– 2 cups mixed vegetables (carrots, peas, beans)

– 1 onion, sliced

– 2 tomatoes, chopped

– 2 green chilies, slit

– 2 tsp biryani masala

– 3 cups water

– Salt to taste

– 1 tsp oil

Instructions:

1. Heat oil in a pot and sauté onions until golden.

2. Add tomatoes, green chilies, and vegetables; cook until softened.

3. Stir in quinoa, water, biryani masala, and salt; bring to a boil.

4. Cover and simmer 15 minutes until quinoa is fluffy.

5. Fluff with a fork and serve hot with yogurt or raita.

Nutrition Information:

– Calories: ~300 per serving

– Protein: 12 g

– Fiber: 6 g

– Carbohydrates: 55 g

– Fat: 6 g

Tips:

– Add fried onions on top for extra crunch.

– Swap in your favorite veggies to change the color and flavor.

11. High-Protein Palak Paneer

You want a high protein meal that stays vegetarian. Palak Paneer blends spinach with paneer for a hearty protein boost. This easy version is fast and fits a busy day. Serves 4 with 10 minutes prep, 20 minutes cooking, and about 300 calories per serving. Here is the full recipe you can follow now.

Ingredients

– 300 g paneer, cubed

– 3 cups spinach, blanched and pureed

– 1 onion, finely chopped

– 1 tomato, puréed

– 1 tsp ginger-garlic paste

– 1 tsp garam masala

– Salt to taste

– 2 tbsp oil

Instructions

1. Heat oil in a pan. Add onions and cook until golden.

2. Stir in ginger-garlic paste; cook for 1 minute.

3. Add tomato purée and simmer until the oil separates.

4. Add spinach purée, garam masala, and salt. Simmer gently.

5. Add paneer cubes; cook 5 minutes.

6. If you like extra richness, stir in a splash of cream. Serve hot with roti or rice.

Tips

– For a creamier feel, add a little milk or cashew paste.

– Keep chopped onions small for a smoother texture.

FAQ

– Can I use frozen spinach? Yes. It works well.

12. High-Protein Dhokla

Overview: You want a quick, protein-packed veggie snack. Dhokla is a steamed cake made from gram flour. It stays light and fluffy while delivering solid protein. It’s gluten-free and goes well with chutney or as a standalone bite.

Here is why it fits your busy week: it’s simple, fast, and easy to customize.

Servings: 4

Prep Time: 15 mins

Cook Time: 20 mins

Total Time: 35 mins

Calories: About 100 per serving

Nutrition Information:

– Protein: 10g

– Fiber: 4g

– Carbs: 18g

– Fat: 2g

Ingredients:

– 1 cup gram flour (besan)

– 1 tsp ginger paste

– 1 tsp green chili paste

– 1 tsp turmeric powder

– 1 tsp baking soda

– Salt to taste

– Water for batter

– Oil for greasing

Instructions:

1. In a bowl, whisk besan, ginger paste, green chili paste, turmeric, baking soda, and salt.

2. Add water gradually to make a smooth, thick batter.

3. Grease a steaming tray and pour in the batter.

4. Steam about 20 minutes until a toothpick comes out clean.

5. Cool slightly, cut into squares, and serve with green chutney.

Tips: Add chopped coriander for extra aroma. Serve fresh for best texture.

Frequently Asked Questions:

– Can I store leftovers? Yes. Refrigerate and reheat before eating.

13. Rajma (Kidney Bean Curry)

You want a protein-packed vegetarian meal that is easy to make and cozy. Rajma, the kidney bean curry, fits that need. It goes well with rice and helps you stay energized. You can make it creamier by mashing a few beans and topping with cilantro.

Servings: 4

Prep Time: 10 mins

Cook Time: 30 mins

Total Time: 40 mins

Calories: ~240 per serving

Nutrition Information: Protein 15g; Fiber 10g

Ingredients:

– 2 cups cooked kidney beans

– 1 onion, chopped

– 2 tomatoes, pureed

– 2 green chilies, slit

– 1 tsp cumin seeds

– 2 tsp garam masala

– Salt to taste

– 2 tbsp oil

Instructions:

1. Heat oil in a pot and crackle cumin seeds until fragrant.

2. Add onion and cook until golden.

3. Stir in tomato puree and green chilies; simmer until thick.

4. Add kidney beans, garam masala, and salt; simmer about 15 minutes. Serve with rice.

Tips: For extra creaminess, mash a few beans as you stir. A splash of lemon juice and a handful of chopped cilantro lift the flavor.

Frequently Asked Questions:

– Can I make this in a slow cooker? Yes. Soak beans first and cook on low for 6-8 hours.

Fuel your day with cozy comforts! Rajma, a high protein Indian vegetarian delight, combines warmth with energy – perfect for athletes and anyone seeking a nutritious boost.

14. Besan Cheela (Chickpea Pancakes)

You want a fast, protein-packed Indian breakfast or snack. Besan cheela are savory pancakes made from gram flour. They give you steady energy and are easy to tailor with what you have. You can load them with onions, tomatoes, spinach, or peppers for color and extra nutrients.

Here is the complete recipe.

Details:

– Servings: 2

– Prep Time: 10 mins

– Cook Time: 10 mins

– Total Time: 20 mins

– Calories: ~200 per serving

Ingredients:

– 1 cup besan (gram flour)

– 1/2 cup water

– 1 small onion, chopped

– 1 small tomato, chopped

– 1 green chili, chopped

– Salt to taste

– 1 teaspoon oil for cooking

– Optional: a handful of spinach or chopped bell pepper

Instructions:

1. In a bowl, whisk besan with water to a smooth, lump-free batter.

2. Stir in onion, tomato, green chili, and salt.

3. Heat a nonstick skillet and brush with a little oil.

4. Pour a ladleful of batter, then spread into a thin circle.

5. Cook 2-3 minutes per side until golden and crisp.

6. Repeat with remaining batter. Serve with chutney or yogurt.

Nutrition Information:

– Protein: 10g

– Fiber: 3g

– Carbohydrates: 22g

– Fat: 7g

Tips:

– For extra color, add chopped spinach or bell peppers to the batter.

– Best eaten fresh, but you can refrigerate leftovers for a quick meal later.

15. Kadai Paneer

You want a protein-packed vegetarian dish that tastes bold and cooks fast.

Kadai Paneer fits the bill.

It pairs paneer with colorful bell peppers in a spicy tomato gravy.

This North Indian classic comes together in about 30 minutes and fuels your day.

Nutrition at a glance

– Protein: 18g

– Fiber: 6g

– Carbs: 15g

– Fat: 20g

Ingredients:

– 300g paneer, cubed

– 1 bell pepper, sliced

– 1 onion, sliced

– 2 tomatoes, pureed

– 1 tsp ginger-garlic paste

– 1 tsp garam masala

– Salt to taste

– Oil for cooking

Instructions:

1. Heat oil in a pan; add onions and sauté until golden.

2. Stir in ginger-garlic paste; cook for 1 minute.

3. Add pureed tomatoes; simmer until thick.

4. Add bell pepper and paneer; sprinkle garam masala and salt. Cook 5-10 minutes.

5. Serve hot with naan or rice.

Tips:

For extra aroma, finish with kasuri methi or chopped coriander.

FAQ:

– Can I use tofu instead of paneer? Yes, for a vegan option.

16. Vegetable Khichdi

Looking for a protein-packed Indian vegetarian dish you can whip up fast? Vegetable khichdi fits that need. It blends rice, moong dal and a colorful mix of vegetables in one pot. The lentils provide steady protein, the rice offers energy, and the veggies add vitamins and color. It’s easy to digest and easy to customize for whatever you have on hand.

Here is a simple, complete recipe you can follow.

Servings: 4

Prep Time: 10 mins

Cook Time: 25 mins

Total Time: 35 mins

Calories: Approximately 220 per serving

Ingredients:

– 1 cup rice

– 1/2 cup moong dal

– 2 cups mixed vegetables (carrots, peas, beans)

– 1 onion, chopped

– 1 tsp cumin seeds

– Salt to taste

– 4 cups water

– 2 tbsp ghee or oil

Instructions:

1. Rinse the rice and dal until the water runs clear.

2. In a pot, heat ghee or oil and add cumin seeds until they crackle.

3. Stir in onions and cook until soft and lightly golden.

4. Add rice, dal, vegetables, and salt. Mix well to coat everything.

5. Pour in water and bring to a boil. Cover, reduce heat, and simmer about 20 minutes until soft and creamy.

Tips: Add a bay leaf or two for aroma. A splash of lemon juice at the end brightens the flavors.

Frequently Asked Questions:

– Can I use brown rice instead? Yes, but expect a longer cooking time.

17. Pesarattu (Green Gram Dosa)

You want a protein-packed breakfast that is simple and tasty. Pesarattu, a green gram dosa, delivers both. It starts your day with clean energy and stays filling. You can serve it with chutney or sambar for a quick, balanced meal.

Made from green gram, this dosa packs protein and fiber with hardly any heavy oil. A single serving gives about 10 g of protein, around 4 g of fiber, and roughly 120 calories.

Ingredients:

– 1 cup green gram, soaked overnight

– 1 green chili

– 1/2 inch ginger

– Salt to taste

– Oil for cooking

– Optional: 1/4 cup finely chopped onions or coriander

Instructions:

1. Drain the soaking water and blend green gram with green chili and ginger into a smooth batter. Add a splash of water if needed to reach a pourable consistency.

2. Stir in salt. You can let the batter rest a few minutes for better texture.

3. Heat a nonstick pan over medium heat and lightly oil the surface.

4. Pour batter in a circle to make a thin dosa. Cook until the edges lift and the bottom is golden.

5. Flip and cook briefly on the other side. Serve hot with chutney or sambar.

Tips:

– Add chopped onions or coriander for extra flavor.

– Keep the batter thin for crisp, delicate dosas.

– Serve immediately to enjoy peak texture.

18. Baked Vegetable Samosas

You want a snack that tastes great, fills you up, and stays light. Baked vegetable samosas fit that goal. They give you real flavor without frying. The filling of potatoes and peas shines with cumin and coriander, all wrapped in a crisp whole-wheat crust. This dish is a simple way to add protein to your day.

Servings: 4

Prep Time: 20 mins

Cook Time: 30 mins

Total Time: 50 mins

Calories: About 250 per serving

These samosas are easy to size for a party or a quick snack. They offer protein and fiber while keeping fat in check.

Nutrition Information:

– Protein: 8g

– Fiber: 5g

– Carbohydrates: 35g

– Fat: 10g

Here is the complete recipe you can use tonight.

Ingredients:

– 2 cups whole wheat flour

– 3 medium potatoes, boiled and mashed

– 1 cup peas, boiled

– 1 tsp cumin powder

– 1 tsp coriander powder

– Salt to taste

– Oil for brushing

Instructions:

1. Mix flour with water to form a firm dough and rest 15 minutes.

2. Combine mashed potatoes, peas, cumin, coriander, and salt.

3. Roll dough thin, cut into circles, place filling, and fold into samosa shapes.

4. Brush with a little oil and bake at 375°F for 30 minutes or until edges are golden. Serve with mint chutney.

Tips: For extra depth add a pinch of garam masala. These store well for a few days in the fridge.

Frequently Asked Questions:

– Can I freeze these before baking? Yes. Freeze them in a single layer, then transfer to a bag.

19. Stuffed Bell Peppers with Quinoa

Are you short on time but want a solid protein boost? You need a veggie-friendly meal that fits a busy night. Stuffed bell peppers with quinoa gives you color and protein in one dish. You get crunch from the peppers and heartiness from the quinoa. It tastes fresh and fills you up without weighing you down. Here is why it works: quinoa adds plant protein; peppers supply fiber; a simple mix sticks together nicely. It bakes fast and serves four.

Here is the complete recipe you can make tonight.

Ingredients:

– 4 bell peppers, tops cut off and seeds removed

– 1 cup cooked quinoa

– 1 small onion, finely chopped

– 1 cup mixed vegetables (corn, peas, carrots)

– 1 tsp Italian seasoning

– Salt and pepper to taste

– 1 tbsp olive oil

Instructions:

1. Preheat oven to 375°F (190°C).

2. In a bowl, mix quinoa, onion, vegetables, Italian seasoning, salt, and pepper.

3. Stuff each pepper with the mixture.

4. Drizzle with olive oil and place in a baking dish. Cover with foil.

5. Bake 30 minutes, or until peppers are tender.

6. Optional: top with cheese in the last 5 minutes for extra richness.

Serve warm with a light salad for balance. This keeps you fueled and ready for what comes next.

20. Idli (Steamed Rice Cakes)

You want a quick, protein-packed vegetarian breakfast. Idli fits that need. This South Indian favorite uses fermented rice and urad dal to create light, fluffy cakes. The batter ferments, which boosts flavor and helps digestion.

Idli offers steady energy for workouts and busy mornings. A serving runs about 150 calories and delivers around 8 grams of protein. It tastes great with coconut chutney for a bright, creamy kick. Here is the complete recipe you can make at home.

Servings: 4

Prep Time: 10 mins

Cook Time: 15 mins

Total Time: 25 mins

Calories: Approximately 150 per serving

Ingredients:

– 2 cups idli rice

– 1 cup urad dal

– Salt to taste

– Water for batter

Instructions:

1. Soak idli rice and urad dal separately for about 6 hours.

2. Grind each into a smooth batter.

3. Mix the batters, add salt, and let the mixture ferment overnight.

4. Grease idli molds and pour in the batter.

5. Steam for about 15 minutes until firm and cooked through.

6. Remove and serve with chutney or sambar.

Nutrition Information:

– Protein: 8g

– Fiber: 3g

– Carbohydrates: 28g

– Fat: 2g

Tips:

– Ferment the batter well for best rise and flavor.

– Add a pinch of cumin or grated ginger for a subtle spice.

Frequently Asked Questions:

– Can I make this in advance? Yes, the batter lasts in the fridge for a few days.

21. Paniyaram (Savory Rice Balls)

You want a snack that fuels your day. Paniyaram fits that need. It’s a South Indian favorite made from fermented batter, formed into small, crispy balls. They’re high in protein and quick to make. With a paniyaram pan, you get a tasty bite that’s easy to whip up any time.

Servings: 4

Prep Time: 10 mins

Cook Time: 20 mins

Total Time: 30 mins

Calories: Approximately 180 per serving

These savory rice balls stay crisp on the outside and soft inside. They’re a satisfying snack that pairs well with chutney or a simple yogurt dip.

Nutrition Information:

– Protein: 10g

– Fiber: 5g

– Carbohydrates: 30g

– Fat: 5g

Ingredients:

– 2 cups idli batter

– 1 onion, chopped

– 1-2 green chilies, chopped

– Salt to taste

– Oil for cooking

Instructions:

1. Preheat the paniyaram pan and grease the molds.

2. Add chopped onion, green chilies, and salt to the idli batter.

3. Spoon batter into each mold, filling about 3/4 full.

4. Cook until golden brown, turning once for even color. Serve hot with chutney.

Tips:

– Add grated carrots or peas for extra color and fiber.

– Enjoy them hot for the best texture and flavor.

Frequently Asked Questions:

– Can I use store-bought batter? Yes, if you’re short on time. Just stir in onions and chilies.

22. Kathi Rolls with Paneer

Need a fast, protein-packed veg lunch that doesn’t taste dull. Kathi rolls with paneer fit the bill. They feel like street food, but you make them at home in minutes. Paneer gives muscle power, and you control the spice to suit your taste. They’re portable, too—great for work, school, or a quick snack.

These rolls tuck a smoky paneer mix inside soft roti. Onions and peppers add sweetness and a little snap. Roll them tight and you have a neat, hand-held meal you can grab on the go.

Servings: 4

Prep Time: 15 mins

Cook Time: 10 mins

Total Time: 25 mins

Calories: Approximately 300 per serving

Nutrition Information:

– Protein: 20g

– Fiber: 3g

– Carbohydrates: 30g

– Fat: 12g

Ingredients:

– 300g paneer, cubed

– 4 rotis

– 1 onion, sliced

– 1 bell pepper, sliced

– 1 tsp chili powder

– Salt to taste

– Oil for cooking

Instructions:

1. Heat a small amount of oil in a pan. Sauté onion and pepper until soft.

2. Add paneer, chili powder, and salt. Cook until the paneer is lightly charred and flavorful.

3. Spoon the paneer mix onto a roti. Roll tightly, then cut in half or serve whole with a dipping sauce.

Tips:

– Wrap in foil to keep warm if you’re on the move.

– Add fresh greens like lettuce for extra crunch and brightness.

Frequently Asked Questions:

– Can I use tofu instead of paneer? Yes, for a vegan option.

23. Methi Thepla (Fenugreek Flatbreads)

Want a quick, protein-packed Indian veggie dish? Methi thepla fits. It blends whole wheat flour with fenugreek leaves to build greens and protein in every bite, and the warm aroma lifts your mood. They’re hearty, simple to make, and great for meals, snacks, or meal prep. Here is why you should try them: they stay soft, taste great, and pair well with yogurt or pickles.

Ingredients

– 2 cups whole wheat flour

– 1 cup fenugreek leaves, chopped

– 1 tsp turmeric powder

– 1 tsp chili powder

– Salt to taste

– Water for dough

– Oil for cooking

Instructions

1. Mix flour, fenugreek leaves, turmeric, chili powder, and salt in a bowl.

2. Add water gradually to form a soft dough; rest for 15 minutes.

3. Divide into 8 small balls and roll each into a thin circle.

4. Cook on a hot skillet with a little oil until both sides turn golden.

5. Serve warm with yogurt, pickle, or chutney.

Nutrition Information

– Calories: Approximately 200 per serving

– Protein: 7g

– Fiber: 5g

– Carbohydrates: 30g

– Fat: 5g

Tips

– Make in bulk and store. Reheat on a hot skillet for a fresh taste.

– For a milder flavor, use less chili powder or swap with cumin.

Frequently Asked Questions

– Can I use dried fenugreek? Yes, but the flavor is milder and a bit different.

24. Vegetable Pakoras

Want a protein-packed snack that isn’t hard to make? Vegetable pakoras fit the bill. They stay crispy, are full of flavor, and come together in minutes. Use whatever vegetables you have on hand and still get a tasty, satisfying bite. Here is the complete recipe:

Servings: 4

Prep Time: 15 mins

Cook Time: 15 mins

Total Time: 30 mins

Calories: Approximately 250 per serving

Ingredients:

– 1 cup mixed vegetables (potato, onion, spinach)

– 1 cup chickpea flour (besan)

– 1 tsp cumin seeds

– Salt to taste

– Oil for frying

Instructions:

1. In a bowl, mix the vegetables, besan, cumin, and salt.

2. Add water gradually to make a thick batter that coats the vegetables.

3. Heat oil in a deep pan to medium hot.

4. Drop spoonfuls of batter into the oil and fry until golden and crisp.

5. Drain on paper towels and serve with chutney.

Tips: For extra flavor, add chili powder or ajwain. Best when served hot.

Frequently Asked Questions:

Can these be baked? Yes. Bake at a high oven temperature (around 425°F/220°C) for 15-20 minutes, turning halfway.

25. Tandoori Mushroom Skewers

Looking for a high protein vegetarian option that still feels special? Tandoori mushroom skewers hit the mark. They soak in a yogurt-spice glaze, then hit the grill for a smoky edge. The result is juicy mushrooms with bold flavor and a bright, appealing look. Perfect for family meals or a small gathering.

Ingredients:

– 400g mushrooms, cleaned

– 1 cup yogurt

– 1 tbsp tandoori masala

– 1 tsp ginger-garlic paste

– Salt to taste

– Skewers for grilling

Instructions:

1. In a bowl, whisk yogurt, tandoori masala, ginger-garlic paste, and salt.

2. Add mushrooms and coat them evenly with the marinade.

3. Thread the marinated mushrooms onto skewers.

4. Grill on medium heat for about 12-15 minutes, turning once, until the mushrooms are cooked through and lightly charred. Serve hot.

Nutrition Information:

– Protein: 12g per serving

– Fiber: 3g

– Carbohydrates: 10g

– Fat: 9g

Tips:

– Soak wooden skewers in water before grilling to prevent burning.

– If you prefer, bake in a hot oven at 425°F for 12-15 minutes.

Frequently Asked Questions:

– Can I use other vegetables? Yes, bell peppers and onions work well with the same marinade.

26. Chole (Chickpea Curry)

Chole is a classic North Indian chickpea curry. It packs protein and bold spice in a warm, comforting sauce. The chickpeas stay firm and soak up the tomato and masala. You can pair it with rice or naan for a hearty meal.

Complete recipe

Servings: 4

Prep Time: 10 mins

Cook Time: 30 mins

Total Time: 40 mins

Calories: About 250 per serving

This dish goes well with steamed rice or soft bhature. It makes a satisfying, everyday staple that fills you up without weighing you down.

Ingredients:

– 2 cups cooked chickpeas

– 1 onion, chopped

– 2 tomatoes, pureed

– 2 green chilies, slit

– 1 tsp cumin seeds

– 2 tsp chole masala

– Salt to taste

– 2 tbsp oil

Instructions:

1. Heat oil in a pot; add cumin seeds until they splutter.

2. Add onions and cook until golden.

3. Stir in tomato puree and green chilies; simmer until thick.

4. Add chickpeas, chole masala, and salt; simmer for 15 minutes. Serve hot.

Tips: A squeeze of lemon brightens the flavors. Serve with rice or bhature for a complete meal.

Frequently Asked Questions:

– Can I make this in advance? Yes, it tastes best the next day as flavors meld.

Chole isn’t just a chickpea curry; it’s a protein-packed hug in a bowl! With every bite, you fuel your body and delight your taste buds. Get ready to savor the bold flavors of this high protein Indian vegetarian recipe!

27. Vegetable Pulao

Are you craving a quick, protein-packed veggie meal that won’t derail your day? Vegetable pulao fits the bill. It fills you up with wholesome rice and colorful vegetables, all in one pot. The aroma from cumin and biryani spice makes it feel special, even on a busy weeknight. You’ll have tasty leftovers for lunch too.

Here is the complete recipe you can use tonight.

Ingredients:

– 2 cups basmati rice

– 1 cup mixed vegetables (carrots, peas, beans)

– 1 small onion, sliced

– 1 tsp cumin seeds

– 2 tsp biryani masala

– Salt to taste

– 4 cups water

– Oil for cooking

– Optional: fried onions for garnish

– Optional: yogurt or raita to serve

Instructions:

1. Rinse the rice and soak 10 minutes. Drain well.

2. Heat oil in a pot. Add cumin seeds and onions; sauté until golden.

3. Mix in the vegetables and cook 2–3 minutes.

4. Stir in rice, biryani masala, and salt. Pour in water.

5. Bring to a boil, then cover. Simmer 15–20 minutes until the rice is tender.

6. Fluff with a fork, garnish with fried onions if you like, and serve hot with raita.

Nutrition Information: Approximately 220 calories per serving. Protein 7g, Fiber 4g, Carbohydrates 35g, Fat 6g.

Tips: Use leftovers for a quick lunch. A squeeze of lemon adds brightness. Meal prep friendly.

Frequently Asked Questions:

– Can I add protein? Yes. Stir in cooked chickpeas or diced tofu after step 3.

Craving a quick, protein-packed meal? Vegetable Pulao combines vibrant veggies and aromatic spices in one pot—perfect for busy weeknights and tasty leftovers. Fuel your day the delicious way with high protein Indian vegetarian recipes!

28. Spinach and Chickpea Salad

Need a fast protein boost in a vegetarian meal? Spinach and Chickpea Salad fits. It blends greens with protein-packed chickpeas, a staple in Indian cooking. Ready in 10 minutes, it works as lunch or a side that travels well. Each serving runs about 180 calories and gives steady energy.

Ingredients:

– 2 cups fresh spinach, chopped

– 1 cup cooked chickpeas

– 1/2 cucumber, diced

– 1 tomato, diced

– 1/4 onion, chopped

– Juice of 1 lemon

– 1 tablespoon olive oil

– Salt and pepper to taste

– Optional: 1/4 avocado, sliced; a handful of chopped nuts (almonds or walnuts)

Instructions:

1. In a large bowl, add spinach, chickpeas, cucumber, tomato, and onion.

2. Whisk lemon juice with olive oil, salt, and pepper.

3. Pour the dressing over the salad and toss until well coated.

4. Serve immediately or chill for 30 minutes to let flavors blend.

Tips:

– For extra protein and creaminess, add avocado or nuts.

– This salad keeps well in the fridge for up to 2 days.

Frequently Asked Questions:

– Is this good for meal prep? Yes, it stores well for a couple of days in the fridge.

29. Detox Sabji (Vegetable Stir-fry)

Want a quick, protein packed veggie dish you can make on weeknights? Detox Sabji fits. It uses simple vegetables and a touch of oil. In about 25 minutes you serve a tasty, filling meal for four.

Overview: Detox sabji is a fast vegetable stir-fry that stays light but bright with flavor.

Servings: 4

Prep Time: 10 mins

Cook Time: 15 mins

Total Time: 25 mins

Calories: Approximately 150 per serving

This dish helps you use up leftovers while staying healthy. It stays quick and simple, yet it satisfies hunger without weighing you down.

Nutrition Information:

– Protein: 8g

– Fiber: 5g

– Carbohydrates: 20g

– Fat: 4g

Ingredients:

– 2 cups mixed vegetables (carrots, bell peppers, broccoli)

– 1 tsp cumin seeds

– 1 tsp turmeric powder

– Salt to taste

– 1-2 tsp oil

Optional: 1/2 cup cooked beans for extra protein

Instructions:

1. Heat oil in a pan; add cumin seeds until they splutter.

2. Add vegetables; stir-fry 5-7 minutes until tender-crisp.

3. Stir in turmeric and salt; add beans if using; cook 1-2 minutes more.

4. Serve warm as a main or side dish.

Tips: You can swap vegetables as you like. This dish pairs well with rice or roti.

Frequently Asked Questions:

– Can I add beans for extra protein? Yes. Stir in cooked beans in the last minute.

30. Gram Flour and Vegetable Fritters

Want a snack that fuels you with protein but stays quick and easy? These gram flour and vegetable fritters fit a busy Indian vegetarian kitchen. They’re crisp on the outside and soft inside. You get fiber and protein in every bite, and the batter comes together fast. Serve them as a party starter or a light meal.

Ingredients:

– 1 cup gram flour (besan)

– 1 cup mixed vegetables (carrot, spinach, onion)

– 1 tsp cumin seeds

– 1 tsp chili powder

– Salt to taste

– Water, as needed

– Oil for frying (or spray for air-frying)

Instructions:

1. In a bowl, mix besan, chopped vegetables, cumin seeds, chili powder, and salt.

2. Add water gradually and whisk until you have a thick, spoonable batter.

3. Heat a thin layer of oil in a pan over medium heat.

4. Drop spoonfuls of batter and flatten them slightly to form flat fritters.

5. Fry until the fritters turn golden and crisp on both sides. Drain and serve with chutney.

Tips:

– For a crisper crust, press the batter into small patties and shape them with a spoon.

– If you want fewer calories, bake at 220C for 15–20 minutes or air-fry at 190C for 12–15 minutes.

– Serve hot with your favorite chutney or yogurt dip to boost flavor.

Conclusion

These 30 high protein Indian vegetarian recipes serve as a delicious reminder that you can enjoy flavorful meals without compromising on nutrition. Whether you’re an athlete, a fitness enthusiast, or someone simply looking to incorporate more protein into your diet, these recipes provide satisfying options.

Explore these vibrant dishes and find your favorites to keep your meals exciting and nutritious.

Frequently Asked Questions

What Are Some High Protein Indian Vegetarian Sources?

Great question! Some fantastic high protein Indian vegetarian sources include lentils, chickpeas, paneer, and quinoa. These ingredients are not only delicious but also versatile, allowing you to create a variety of high protein vegetarian meals that keep you energized throughout the day.

Incorporating these into your meals can help you meet your protein needs, especially if you’re an athlete or fitness enthusiast.

Can These Recipes Be Made Vegan?

Absolutely! Many of the high protein Indian vegetarian recipes can easily be adapted to be vegan. For instance, you can substitute paneer with tofu or use plant-based yogurt in recipes like Paneer Tikka or Tandoori Mushroom Skewers. Just be creative and experiment with ingredients that fit your dietary preferences while still packing in that protein punch!

How Do I Incorporate These Meals Into My Meal Prep Routine?

Incorporating these high protein vegetarian meals into your meal prep routine is a breeze! Start by selecting a few recipes from the list that you love or want to try. Prepare larger batches and store them in individual containers for easy grab-and-go options throughout the week.

Focus on meals like Chana Masala or Lentil and Spinach Soup that reheat well, ensuring you have energizing vegetarian meals ready when you need them!

Are These Recipes Suitable for Athletes?

Definitely! The recipes featured in this article are designed to provide the essential nutrients that athletes need. With a focus on protein-packed vegetarian dishes, these meals support muscle recovery and energy levels. Dishes like Protein-Packed Moong Dal and Vegetable Biryani with Quinoa are perfect for fueling your workouts and aiding in recovery, making them ideal for fitness enthusiasts.

What Can I Pair With These High Protein Dishes?

Pairing is key! You can enjoy your high protein Indian vegetarian recipes with whole grains like brown rice or whole wheat roti to create a balanced meal. Adding a side of salad or steamed vegetables can also boost your nutrient intake while keeping your meals satisfying and healthy.

For example, serve Rajma with brown rice, or enjoy Spinach and Chickpea Salad alongside Pesarattu for a delightful and wholesome dining experience!