Protein-rich meal: 6 vegetarian foods to combine with paneer to boost protein intake and right way to consume

When it comes to protein-rich diet for vegetarians, paneer is the foremost choice, after all, 100 grams serving of this white delight offers approximately 18 to 20 grams of protein. And as a vital nutrient, protein plays a key role in building and repairing the body. It helps improve the production of enzymes, hormones, and antibodies that keep the body functioning smoothly. It also supports muscle strength, aids in weight management by promoting satiety, and helps maintain healthy bones and tissues. But, the question of concern is how to enhance the protein intake with vegetarian food only. Here, we have listed six additional vegetarian foods that can be combined with paneer to boost the protein intake and the right way of consuming them.

50 gms dry soya chunks: 26-28 g protein

How to consume: They together make a protein-rich salad, or one can add them to pulao or biryani. For kids, they both can be blended into a paste and added to wheat flour to make protein-rich roti or paratha.

1 cup cooked sprouted: 14-16 gms protein
How to consume: They together make a very colourful salad or can be sauteed to make a dry side dish. They also make for a filling moong dal chilla stuffing and the best part is, they all are easy on your gut.

2 tablespoons peanuts: 7 g protein
How to consume: One can combine paneer and peanuts and add a mustard seeds and curry leaves tadka to make it a healthy salad. One can also add crushed peanuts to paneer tikkas, sabzis, or chaat for texture and added plant protein. They can also be combined with berries and milk to make a protein-rich smoothie. All you need to do is, soak the peanuts and remove the skin.

1 cup cooked mushroom: 4 g protein
How to consume: Combine it with 100 gms paneer and make it almost 22-25 g proein. They both can be sauteed together to make a filling stir fry. They also pair well in clear soup like lemon coriander, making it a full meal. Also, they can be finely chopped and sauteed to make sandich, taco, or even wrap with leafy greens.

1 cup cooked chickpeas: 14-15 g protein
How to consume: One can make a salad along with spices, lemon juice, and coriander. Also, the same stuffing can be used to sandwiches or if you want you can blend them and top with some olive oil to make a protein-rich dip for wraps and crackers.

1 cup cooked moong dal: 14 grams protein
How to consume: The best way to enjoy them is to make chilla with dal and stuff it with paneer and spices. Also, one can make salad with soaked and boiled dal tossed with paneer and spices.

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