7 Protein-Rich Lunch Ideas Every Vegetarian Will Love
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Most of the time, vegetarians struggle to complete their protein requirements because there are fewer options available to them. After trying to cook the limited dishes that are available, it’s only natural to get bored. Since eating a bowl of different types of dals(lentils) every day isn’t a very flavourful experience, vegetarians tend to eat fast food that elevates the taste and add some scoops of protein powder instead.

However, in a country like India, where the possibilities of culinary delights are infinite, there are still so many dishes for you to complete your protein requirement before relying on any artificial supplements. So, if you want some protein-rich vegetarian lunch ideas, this is the article for you to read before you experiment in the kitchen.

Chana Masala

Chana Masala is a North Indian haven that can fill your kitchen with aroma and give you a satisfying and flavourful experience. To make this perfect blend of chickpeas and spices, you’ll first need to prepare a tomato and onion-based masala. 

For that, take a pan and add chopped onions, garlic, ginger, and some green chillies in some oil. Now, add the usual spices like garam masala, chana masala, turmeric, and cumin. Cook it till you get a flavourful aroma, now add tomato puree and give it a boil. Then, the final step is to add boiled chickpeas with water as per your desired consistency, and after the flavours are melded, your chana masala will be ready!

Paneer Tikka

You might eat paneer as a part of various Indian dishes or in salads, but nothing beats the grilled paneer tikka. To add it to your lunch, start by marinating paneer with curd and ginger-garlic paste and adding some spices like garam masala, red chilli powder, and turmeric. After the paneer cubes are uniformly covered, take onions, tomatoes, and capsicum chopped in squares and thread on skewers. Now, all you need to do is bake or grill till they get golden brown. For an enhanced taste, pair them with the classic chutney and enjoy.

Sprouts Salad

Sprouted beans are an excellent source of proteins and are a must-try for vegetarians. To make an ultimate sprouts salad, you need to soak some beans for a few days till they sprout. After they do, drain them and add the sprouts to a mixing bowl. Now, add some chopped cucumbers, tomatoes, onions, and sweet corn and mix them with salt and pepper as per taste. If you want a tangy taste, add some lemon juice and chaat masala and mix thoroughly before you dive right into the bowl.

Soya Keema

Soya chunks and granules are the go-to protein-rich foods for vegetarians. While you must be familiar with baked soya beans, you can move on to the next delicious dish – soya keema. To make it at home, take a pack of soya granules and soak them for about fifteen minutes. In the meanwhile, take chopped onion with green chillies and oil a pan and sauté till the onions are golden brown in colour. Next, add the soaked soya granules to the pan with your favourite spices and cook it. You can garnish it with dhania and pair it with a roti, and your hot lunch is ready.

Rajma Chawal

Rajma (kidney beans), cooked in a spicy tomato-based gravy and served with chawal (rice), is the heart of Punjab. To make this protein-rich and drool-worthy dish, you need to start by soaking kidney beans overnight. The next morning, take the soaked kidney beans and cook them until they are softer. Until then, you can prepare the tomato-based gravy with chopped onions, tomatoes, ginger-garlic paste and spices like garam masala, red chilli powder, dhania powder, turmeric, etc. Then, add the tender kidney beans to the gravy and cook until the flavour is absorbed. You can now enjoy the freshly prepared rajma with jeera rice or boiled rice.

Tofu Stir-Fry

Tofu is widely popular for its nutrient content, and it’s time that you try Tofu stir-fry as an incredible option for lunch. To make this dish, take fresh tofu, dice it into cubes and stir-fry them till they are golden brown. Next, stir-fry the available vegetables like capsicum, carrots, broccoli, etc and once done, mix them with the stir-fried tofu. All that is left for you is to add soy sauce ginger-garlic paste, along with your go-to spices as per your taste and coat the tofu while stirring the content. Now, enjoy it with rice or roti for a sumptuous and delicious lunch.

Mushroom Masala

Mushroom Masala is another aromatic and finger-licking dish that is cooked in a tomato-based gravy which ticks all the checkboxes of a balanced meal. To make this famous mushroom delicacy, wash and chop the mushrooms. Next, make a tomato-based gravy with chopped onions, tomatoes, ginger-garlic paste, and the usual spices. Then add the mushrooms and cook till they absorb all the flavour and check if they are tender. Add fresh cream for an enhanced taste and pair it with rice, roti, or naan and savour it!