10 Budget-Friendly Indian Vegan Protein Sources You Need to Try

When it comes to protein, plant-based diets often get a bad rap — especially in Indian homes. But the truth is, our kitchens are treasure troves of powerful, affordable, and delicious protein sources that don’t require fancy labels or high prices.

Vipen Jain, Founder of Fitspire, highlights 10 everyday vegan ingredients packed with protein that you might be missing out on:

1. Roasted Chana
Protein: ~20g per 100g
Crunchy, filling, and perfect for a quick snack or topping on salads, roasted chana is a true protein hero.

2. Sattu (Roasted Gram Flour)
Protein: ~20g per 100g
Popular in Bihar and UP, sattu is used in cooling drinks, stuffed parathas, and hearty fillings — a smart, protein-rich choice.

3. Besan (Gram Flour)
Protein: ~22g per 100g
From crispy chillas to comforting kadhi, besan is a versatile kitchen staple that punches above its weight in protein.

4. Soy Chunks
Protein: ~52g per 100g (dry)
With a meaty texture and incredible protein content, soy chunks are perfect for spicy curries, biryanis, and kebabs.

5. Peanuts (Groundnuts)
Protein: ~25g per 100g
Affordable and energy-dense, peanuts shine in chutneys, snacks, or homemade peanut butter.

6. Rajma (Kidney Beans)
Protein: ~15g per cooked cup
The classic comfort food! Rajma not only satisfies the soul but also adds a solid protein boost to your diet.

7. Chana Dal
Protein: ~13g per cooked cup
Ideal for dals, savory fillings, and crispy vadas, chana dal is as delicious as it is nourishing.

8. Urad Dal
Protein: ~12g per cooked cup
The backbone of idli-dosa batter, urad dal is rich in both protein and essential minerals.

9. Matki (Moth Beans)
Protein: ~23g per 100g (dry)
Quick to cook and easy to digest, matki sprouts are a Maharashtrian favorite for wholesome curries and salads.

10. Oats
Protein: ~6g per cooked cup
More than just a breakfast food - oats work beautifully in savory dishes like khichdi for a comforting protein kick.

Forget imported powders and exotic superfoods - Indian kitchens are already stocked with powerful, budget-friendly protein options. With the right combinations, traditional diets can easily meet and even exceed your daily protein needs - all while keeping it simple, tasty, and deeply rooted in our culture.