1,300 kg fake paneer seized! Here are 6 veg foods with more protein than paneer

Paneer, a rich source of protein for vegetarians, is once again under the scrutiny, as 1300 kgs of fake paneer has been seized in Patiala, Punjab. In a crackdown on food adulteration, the Food Safety Team led by District Health Officer (DHO) Dr Gurpreet Kaur and Food Safety Officer (FSO) Ishan Bansal, recently seized a huge amount of adulterated paneer. The team discovered a large quantity of paneer suspected to be spurious. Two samples were collected for laboratory analysis to determine the quality and safety of the product. The remaining 1,378 kg of paneer were confiscated and sealed by the food safety team. In a recent incident too, only 4 out of 163 paneer samples collected in Karnataka were found safe for consumption. This racket of paneer adulteration has raised concerns over the protein intake, especially for vegetarians, as 100 gms of paneer offers around 18-21 gms of protein. Here are 6 veg foods with more protein than paneer that one can opt for to meet the daily nutritional needs.

Per 100 gms of soya chunks offer around 52 g protein, which is almost double the protein of paneer. These chunks are also rich in fiber and are great for muscle building. They have zero cholesterol & low saturated fat that helps lower bad cholesterol (LDL) and reduce heart disease risk.

They are not just rich in protein but probiotics too. 100 gms of tempeh offer around 19 g of protein. The rich probiotics help maintain a healthy gut microbiome and support smooth digestion and reduce bloating. Unlike dairy-based proteins, tempeh is heart-friendly too. They contain isoflavones compounds that help lower bad cholesterol (LDL) and improve blood circulation.

Lentils like masoor, moong, and chana are also rich in protein. Raw lentils offer approximately 24 gms of protein, per 100 gms. They are also rich in fiber and iron making them an integral part of a complete meal. However, always consume lentils after removing their phytic acid content by soaking them in water and then cooking.

Also known as Rajgira, they offer around 26 gms of protein per 100 gms. They are rich in iron and gluten-free. They contain all nine essential amino acids, making them a complete protein source. They are also rich in antioxidants and fiber, which helps lower bad cholesterol (LDL) and supports heart function. And the high dietary fiber aids digestion, prevents constipation, and supports gut bacteria.

Per 100 gms of quinoa offers 14 g protein and makes for a complete plant-based protein with all 9 essential amino acids. Quinoa is also rich in dietary fiber that helps prevent constipation, improves digestion, and promotes gut bacteria growth. Quinoa also improves insulin sensitivity and supports steady energy release. However, to make it more healthy, it is best to pair with veggies and greens.

Per 100 gms of pumpkin seeds offer 30 g protein. They are rich in magnesium that help regulate blood pressure and prevent heart disease. The rich amount of zinc and vitamin E found in these seeds help boost the immune system. They’re rich in tryptophan, a precursor to serotonin — which can support better sleep and mood. Also contain zinc, which is key for cognitive function.

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