Most people in India are protein deficient as we tend to be more carb heavy in our diet.

Protein is one of the most essential nutrients our bodies require for proper functioning and overall health. It plays a major role in our body’s development, providing essential amino acids that help build and repair our cells, muscles and tissues. Protein is also essential for growth and maintenance, and is needed to produce key hormones, enzymes and neurotransmitters.

The amount of protein we need largely depends on our age, gender and lifestyle. Generally, adults should consume 0.8 grams of protein per kilogram of body weight each day. That means that a person weighing around 70 kilograms should get 56 grams of protein a day. However, people who are actively involved in sports or strenuous activities may require more protein, depending on the intensity and duration of their activities.

For vegetarians and vegans, getting enough protein could be challenging.It requires planning and focus. Plant-based proteins can be combined to create a complete protein. Eating a variety of plant-based proteins throughout the day is key for getting enough of it.

Here are some plant- based sources of protein which are rooted in Indian cuisine. Many of the lists of plant-based proteins mentioned are not from India.

So here is the ultimate list of desi / Indian plant based sources of protein:

Kabuli Chana, Rajma, Dals

Sattu

Peanuts

Green peas

Grains: Amarnath Buckwheat Ragi

Seeds: sesame Sunflower pumpkin poppy

Nuts: Almonds, Pista

Dark leafy greens spinach

Tofu and tempeh are great sources but are not Indian per se

If you eat a well balanced diet & want to be healthy, eating all of these in addition to a balanced diet will give a good amount of protein.

If you have specific health goals then you need to check for specific protein levels that you need to consume.