Five vegetarian proteins we cook with every day
Paneer, soya, chana, peanuts and quinoa – what each one brings, and where to find it on our menu.
16 October 2026 · 3 min read
You do not need meat or protein powder to eat a high-protein meal. These five everyday Indian ingredients do most of the work in our kitchen. The figures below are approximate, per 100 g.
| Ingredient | Protein (approx.) | Why we like it | Find it in |
|---|---|---|---|
| Soya chunks (dry) | ~50 g | The most protein of any common veg food; soaks up masala well | Air-Fried Soya & Paneer Bowl, Soybean Masala |
| Paneer | ~18 g | Filling, mild, and also gives calcium | High Protein Bowl, Kala Chana Paneer Chaat |
| Peanuts (roasted) | ~25 g | Cheap, crunchy, and adds healthy fats | Masala Peanut Chaat, Quinoa Peanut Chaat Salad |
| Kabuli & kala chana (dry) | ~18–20 g | Protein plus fibre, so you stay full longer | Mediterranean Bowl, Kala Chana Paneer Chaat |
| Quinoa (dry) | ~14 g | A grain that brings more protein than rice | High Protein Bowl, Quinoa Peanut Chaat Salad |
Mix them for a better meal
Plant proteins work best in combination. Pulses (chana, rajma, moong) pair well with grains (rice, quinoa, bread), and dairy like paneer and curd rounds things out. That is why most of our bowls put two or three of these together rather than relying on one.
A note on portions
Peanuts and paneer are rich in fat as well as protein. They are good fats in moderate amounts, but if you are watching calories, look at the kcal next to each dish – the Kala Chana Paneer Chaat gives 17 g protein, 290 kcal, while the Masala Peanut Chaat gives 18 g protein, 480 kcal.
Try it
The High Protein Bowl brings paneer, chana and quinoa together in one bowl.
