1. Horse Gram (Kulthi Dal)
Protein: ~22g per 100g (dry)
Overview: A protein-dense lentil with an earthy flavor, considered a superfood in Ayurveda.
How to Use: Great for kulthi dal, soups, rasam, or sprouts.
Health Benefits: Aids in fat loss, diabetes management, and kidney detox.
Replaces: Red meat (like mutton) – offers similar protein density and iron benefits without the saturated fat.
2. Sattu (Roasted Gram Flour)
Protein: ~20g per 100g
Overview: A nutrient-packed flour made by roasting black chana; naturally high in fiber and protein.
How to Use: Mixed with water, lemon, and spices as a drink, or used in parathas and litti.
Health Benefits: Cooling in nature, helps digestion, boosts energy.
Replaces: Protein shakes or eggs – easy to digest, portable, and no cooking required.
3. Soy Nuggets (Nutrela)
Protein: ~15g per ½ cup (cooked)
Overview: Meat-like texture makes these a staple in vegan protein meals.
How to Use: Add to curries, biryani, cutlets, or stir-fries.
Health Benefits: High in protein and fiber, low in fat.
Replaces: Chicken or mutton – perfect for curries and cutlets with the same meaty bite.
4. Chana (Kabuli Chickpeas)
Protein: ~15g per cup (cooked)
Overview: Mild-flavored legume that’s rich in protein, iron, and fiber.
How to Use: Perfect in chole, salads, chaats, or roasted as a snack.
Health Benefits: Good for heart health, satiety, and blood sugar regulation.
Replaces: Chicken in salads or kebabs – offers a satisfying, meaty texture and plant-based protein.
5. Rajma (Kidney Beans)
Protein: ~15g per cup (cooked)
Overview: Hearty, protein-rich legume popular in North Indian dishes.
How to Use: Best with rajma chawal, or in wraps and stews.
Health Benefits: Rich in iron, fiber, and antioxidants.
Replaces: lamb in stews – gives a meaty mouthfeel and slow-cooked depth.
6. Moong Dal (Split Green/Yellow Moong)
Protein: ~14g per cup (cooked)
Overview: Light and easy on digestion, yet protein-packed.
How to Use: Great for dal, chilla, sprouts, or halwa.
Health Benefits: Detoxifying, gut-friendly, and versatile.
Replaces: Eggs in breakfast – makes protein-rich pancakes or dosas.
7. Kala Chana (Black Chickpeas)
Protein: ~13g per cup (cooked)
Overview: More fibrous and dense than white chana; excellent for sustained energy.
How to Use: Dry roasted, in sabzi, chaat, or sundal.
Health Benefits: Diabetic-friendly, high in iron.
Replaces: Boiled eggs – for high-protein salads or dry meals.
8. Urad Dal (Black Gram)
Protein: ~12g per cup (cooked)
Overview: Rich and heavy lentil, often combined with rice or used in thick gravies.
How to Use: Essential in idli/dosa batters, dal makhani, medu vada.
Health Benefits: Good for bone strength, iron absorption, and stamina.
Replaces: Paneer or dairy proteins – especially when fermented or cooked in creamy dishes.
9. Toor Dal (Arhar / Pigeon Pea)
Protein: ~11g per cup (cooked)
Overview: A staple in Indian homes, this dal has a soft texture and slightly nutty taste.
How to Use: Great for sambar, dal fry, and varan.
Health Benefits: Easy to digest, high in folate and protein.
Replaces: Egg curry – mild flavor and rich in amino acids.
10. Hemp Seeds
Protein: ~10g per 3 tbsp
Overview: Superfood seeds packed with protein, omega-3s, and magnesium.
How to Use: Sprinkle over oats, blend in smoothies, or mix into roti dough.
Health Benefits: Supports muscle growth, heart health, and brain function.
Replaces: Fish (for omega-3s and protein) – without the mercury risk or animal source.
