For people who think Paneer is the only substitute for non-veg or for those who think that the only source to get a high protein diet is by having meat, you are about to have a revelation. 

Here are 10 protein rich vegetarian foods that you can include in your diet for that shudh-shakahari body.

1. Lentils 

100 g serving = 9.02 g of protein 

Yeah, I was as surprised as you are. Turns out these legumes are pretty rich in protein, their hearty texture and peppery flavor makes it a good replacement for ground beef. Hell yeah, they cook up quickly and are quite inexpensive too which makes it a perfect substitute for meat. 

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2. Eggplant 

100 g serving = 1 g of protein 

Did you know that the eggplant is perceived as a vegetable but it is actually a fruit? This is what happens if you live in a bubble just like me. Anyways, the earthy flavor and meaty texture of this fruit makes it a popular choice amongst vegetarians and you should try it too if you miss having meat. 


3. Potatoes 

100 g serving = 2 g of protein

All this while I thought eating potatoes almost everyday is unhealthy. Little did I know that it is high in protein, fiber and other carbs. It is loaded with Vitamin B, Vitamin C-6, minerals and anti-oxidants too. Extra points if you eat the skin! Potatoes are more than just a side dish now for me at least.


4. Cauliflower 

100 g serving = 1.9 g of protein

I bet you’re thinking, “How can cauliflower replace meat? It’s so bland.” Well, it can. This veggie is not just protein-rich, it also has anti-oxidants to help reduce inflammation and reduce the risk of cancer. It can even boost your heart and brain health, did you know that? Because I didn’t, up until now. Furthermore this all-rounder has Vitamin C, Vitamin K and beta-carotene that aides in a healthy digestion and detoxification. All hail the cauliflower!


5. Green Peas

100 g serving = 5 g of protein

Surprised much? Well, this legume is low in calories and fat too. So, next time don’t remove the peas from your sabzi now that you know it is high in protein content as well. Okay?


6. Spinach 

100 g serving = 2.9 g of protein

Now you know why spinach was Popeye’s favourite food. Add it to your diet too as it is loaded with vitamins, minerals, iron and antioxidants too.  


7. Broccoli 

100 g serving = 2.8 g of protein 

Stop making that ‘eww’ face. Broccoli is not all that bad guys. It is high in fiber, Vitamin K, Vitamin C, minerals and anti-oxidants too. This green vegetable that most of us hated all our lives can improve liver health as it encourages detoxification of harmful compounds from the liver. So, steam it, roast it, bake it but, eat it. 


8. Mushrooms 

100 g serving = 3.1 g of protein 

Mushrooms are more than just a pizza topping guys. It is packed with protein, potassium and anti-oxidants to fight free radicals that can harm the body and its functions. Extra points to it for being tasty, having a firm texture and being filling. 


9. Asparagus

100 g serving = 2.2 g of protein

This is a popular vegetable that is an excellent source of Vitamin B, folate, manganese, Vitamin A and K too. Did you know it has anti-cancer and anti-inflammatory properties as well? You’re welcome. 


10. Brussels sprouts

100 g serving = 3.5 g of protein 

In case you are wondering, Brussels sprouts look different from the sprouts that we know of. They are a good source of fiber, vitamins, iron and proteins. One research proves that these sprouts can promote the growth and health of intestinal bacteria and stimulate the production of short-chain fatty acids in the gut. Having this cruciferous vegetable can also protect your eyes and strengthen your bone too. Say what?


Sabzi mein hai shakti, samjhe?