5 Protein Rich Recipes for Vegetarians: Try paneer, lentil and soy dishes at home

Protein-rich recipes for vegetarians bring strength and balance to everyday meals without relying on non-vegetarian ingredients. Paneer, lentils and soy-based dishes are great sources of plant protein and dairy protein that naturally fit into daily meals. These ingredients turn simple home cooking into nutritious and satisfying meals.

5 delicious, protein-rich vegetarian recipes that you can prepare at home

Paneer bhurji

Paneer bhurji is quick, filling and naturally rich in protein. Soft, crumbled paneer cooked with tomatoes and mild spices creates a warming dish that goes well with roti or toast, making it perfect for busy weekdays.

Ingredients (serves 2)

• Paneer (crumbed) – 1½ cups
• Onion (chopped) – ¼ cup
• Tomatoes (chopped) – half a cup
• Turmeric – ¼ teaspoon
• Red chilli powder – ½ teaspoon
• Salt – as desired
• Oil – 1 tablespoon

directions

1. Heat the oil in a frying pan.
2. Fry the onions until soft.
3. Add the tomatoes and cook until soft.
4. Add turmeric, chili powder, and salt.
5. Add the paneer and cook for 3-4 minutes.
6. Serve warm.

Mixed dal tadka

Mixed dal combines different lentils to create a balanced, protein-rich meal. The combination of textures makes it comforting, while simple seasonings keep the flavors delicious and satisfying.

Ingredients (serves 3)

• Toor dal – ¼ cup
• Moong dal – ¼ cup
• Masoor dal – ¼ cup
• Turmeric – ¼ teaspoon
• Salt – as desired
• Cumin seeds – ½ teaspoon
• Ghee – 1 tablespoon
• Water – 3 cups

directions

1. Wash the lentils and pressure cook them with turmeric and water.
2. Mash it lightly once cooked.
3. Heat the ghee and add the cumin seeds.
4. Pour a little more.
5. Add salt and simmer for two minutes.

Soya curry piece

The soy chunks absorb the spices beautifully and provide concentrated plant protein. This curry looks delicious and pairs well with rice or roti for a satisfying vegetarian meal.

Ingredients (serves 3)

• Soy pieces – 1 cup
• Onion paste – half a cup
• Tomato paste – half a cup
• Ginger and garlic paste – 1 teaspoon
• Turmeric – ¼ teaspoon
• Garam masala – ½ tsp
• Oil – 1 tablespoon
• Water – 2 cups

directions

1. Boil the soy pieces for 5 minutes; Excessive water pressure.
2. Heat the oil and fry the onion paste.
3. Add ginger garlic paste and tomato paste.
4. Add spices and cook well.
5. Add soy pieces and water.
6. Simmer for 8-10 minutes.

Moong dal chilla

Moong dal chilla is a light and protein-packed breakfast option. Ground lentils create a smooth paste that cooks quickly and pairs well with the sauce.

Ingredients (serves 2)

• Soaked moong dal – 1 cup
• Green pepper – 1
• Salt – as desired
• Oil – 1 teaspoon

directions

1. Mix the soaked dal with pepper and salt.
2. Heat the pan and grease it lightly.
3. Pour the mixture and spread evenly.
4. Cook both sides until golden.
5. Serve hot.

Granulated soybean pulao

Soy grits offer a simple way to add plant protein to plain rice. The grits blend seamlessly with vegetables and spices, creating a balanced one-pot meal.

Ingredients (serves 3)

• Soybeans – 1 cup
• Basmati rice – 1 cup
• Mixed vegetables – 1 cup
• Cumin seeds – ½ teaspoon
• Salt – as desired
• Oil – 1 tablespoon
• Water – 2 cups

directions

1. Soak the rice for 15 minutes.
2. Boil the soybeans and squeeze them out of the water.
3. Heat the oil, and add the cumin seeds.
4. Add vegetables and soybeans.
5. Add rice, water, and salt.
6. Cook until rice is cooked.

Frequently asked questions

1. Can vegetarians meet their daily protein needs through regular meals?

Yes, paneer, lentils, soya chunks, beans and dairy products provide high-quality protein. Combining these foods with whole grains helps create balanced meals.