Which sabji is rich in protein? A Guide to Indian Vegetarian Powerhouses

November 26, 2025 •

4 min read

According to nutritional data, a 100-gram serving of boiled soybeans can pack over 17 grams of protein. For those following a vegetarian diet or simply aiming to increase their plant-based protein intake, understanding which sabji is rich in protein is a crucial step towards creating more nourishing and balanced meals.

Quick Summary

This article explores Indian vegetables and legumes with high protein content, detailing how to prepare them for optimal nutrition. It highlights protein powerhouses like soybeans, green peas, and chickpeas for balanced vegetarian meals and healthy living.

Key Points

Soybeans are supreme: Boiled soybeans or products like soya chunks and tofu are among the highest plant-based protein sources for sabjis, often rivalling dairy and meat.
Dal is a daily essential: Various dals like moong, masoor, and urad are central to Indian cuisine and offer a significant protein boost, alongside crucial fibre, in every serving.
Leafy greens add protein: Spinach, kale, and other greens contribute notable protein, especially when cooked down, alongside essential vitamins and antioxidants.
Legumes are versatile: Chickpeas, kidney beans, and mung beans can be incorporated into countless sabjis, curries, and salads to increase protein and fiber content.
Complementary proteins are key: Combining different plant protein sources, like dal with rice, ensures you get all nine essential amino acids for a complete protein profile.
Preparation matters: Sprouting legumes can further boost their protein content and improve digestibility.
Dairy options exist: For vegetarians (not vegans), adding paneer or Greek yogurt to a sabji is a simple way to increase protein significantly.

The Power of Pulses: The Real Protein Kings of Sabji

While many people focus on greens, the real protein stars in Indian vegetarian cooking often come from the legume family. These versatile ingredients form the foundation of countless sabjis and curries, providing significant nutritional value along with robust flavours.

Soya Chunks (Soybeans)

Soya chunks are arguably the highest protein option available for a sabji, especially for vegetarians. Derived from soybeans, they are incredibly absorbent and take on the flavours of spices beautifully. When boiled and added to a curry or stir-fry, they can provide a massive protein boost, making them a favourite for bodybuilders and fitness enthusiasts. Tofu, also made from soybeans, is another excellent source and can be used in a similar fashion to paneer in dishes like tofu bhurji or curries.

Lentils and Dals

Dals are a staple in almost every Indian household and a fantastic source of protein. Different lentils, such as moong (green gram), masoor (red lentils), and urad (black gram), offer varying protein levels. An average serving of cooked dal can provide a substantial amount of protein and fiber. Combining dal with rice, as is common in Indian cuisine, creates a complete protein profile by providing all nine essential amino acids.

Chickpeas (Chana) and Kidney Beans (Rajma)

Chickpeas and kidney beans are other legume powerhouses used extensively in Indian dishes. A hearty chana masala or rajma curry is not only delicious but also rich in both protein and fibre, contributing to increased satiety. These legumes are often slow-cooked with a blend of aromatic spices, creating a nutritious and filling sabji. Sprouting these legumes further enhances their nutritional content and digestibility.

High-Protein Green Sabjis and How to Cook Them

Beyond the pulses, several green vegetables offer noteworthy protein content, along with a host of other vitamins and antioxidants.

Green Peas (Matar)

Green peas are one of the best vegetables for protein, providing about 5 grams per 100 grams. They are a classic addition to many Indian sabjis, including matar paneer and mixed vegetable curries. Their mild, sweet flavour makes them a versatile ingredient that kids often enjoy as well.

Spinach (Palak)

This leafy green is a well-known nutritional champion. Per 100 grams, spinach offers about 2.9 grams of protein, along with significant iron and vitamins. Palak paneer, a creamy spinach and cottage cheese curry, is a popular and delicious way to incorporate this superfood into your diet.

Broccoli and Brussels Sprouts

Though not native to traditional Indian cuisine, broccoli and Brussels sprouts have become more common. Broccoli contains around 2.8 grams of protein per 100 grams, while Brussels sprouts offer 3.4 grams. They can be added to mixed vegetable sabjis or stir-fries for an extra protein punch.

How to Maximize Protein Absorption in Vegetarian Sabjis

To get the most out of your high-protein sabjis, consider these cooking tips:

Combine Complementary Proteins: As mentioned, pairing legumes (like dal) with grains (like rice or roti) helps create a complete protein. This is a practice rooted in traditional Indian cooking that science now supports.
Sprout Your Legumes: Sprouting lentils, moong, and chana before cooking can increase their protein content and improve digestibility. A simple sprouted moong sabji is a light yet protein-dense dish.
Include Healthy Fats: Adding a modest amount of healthy fat, like ghee or mustard oil, helps the body absorb fat-soluble vitamins present in vegetables. Furthermore, fats increase satiety, keeping you full for longer.

Comparison Table: Protein Content of Common Sabji Ingredients (Per 100g Cooked)


Ingredient	Protein (g)	Fiber (g)	Key Vitamins	Notes
Soya Chunks	~17.0*	5.2	Iron, Magnesium	*Protein for boiled/soaked. Very high for dry.
Lentils (Dal)	~9.0	7.9	Iron, Folate	Content varies by type (moong, masoor, etc.).
Chickpeas (Chana)	~8.9	7.6	Folate, Manganese	High fiber and versatile for curries.
Green Peas (Matar)	~5.4	5.1	Vitamin C, K	A great addition to many mixed sabjis.
Spinach (Palak)	~2.9	2.2	Iron, Vitamin A, K	Excellent for Palak Paneer or dal.
Paneer (Cottage Cheese)	18.0–20.0	0.0	Calcium	High-quality dairy protein source.
Tofu	8.0–10.0	0.0	Calcium, Iron	Soy-based alternative to paneer.

Conclusion: Building a Protein-Packed Vegetarian Diet

Identifying which sabji is rich in protein is straightforward when you know where to look. By focusing on incorporating pulses and legumes like soybeans, lentils, and chickpeas into your meals, you can build a robust, protein-rich vegetarian diet that supports muscle growth, weight management, and overall health. Combining these elements with high-protein vegetables like spinach and green peas ensures you are getting a wide array of essential vitamins, minerals, and fibre. Indian cuisine offers a vast and delicious pathway to a well-rounded diet, proving that you do not need meat to meet your protein goals. The key is simply to be mindful and creative with your ingredient choices.

For more detailed nutritional data on various food items, consider exploring the USDA FoodData Central.

Frequently Asked Questions

Among commonly used dals, urad dal (black gram) and moong dal (green gram) are noted for their higher protein content. Per 100 grams (dry weight), they contain a significant amount of protein, making them excellent choices.

Soya chunks (a form of soybeans) typically have a higher protein content by weight, especially in their dried form, which can be over 50g per 100g. However, paneer (cottage cheese) is also an excellent source of protein, providing a complete amino acid profile.

Yes, it is possible to meet your daily protein needs with a diverse, well-planned vegetarian diet. By combining various high-protein vegetables, legumes, pulses, and grains throughout the day, you can ensure a complete amino acid intake.

You can prepare quick sabjis like a simple spinach and mushroom stir-fry, or a swift chana masala made with canned chickpeas. A soya keema matar masala is another fast and protein-rich option.

Sprouting legumes does not significantly increase the total protein content, but it does enhance the bioavailability and digestibility of the protein. It also boosts other nutrients like B vitamins and antioxidants.

No, it is not necessary to combine them in the same meal. The human body maintains a pool of amino acids, so eating a variety of plant proteins throughout the day is sufficient to meet your complete protein needs.

Other great Indian vegetarian protein sources include dairy products like paneer and curd, lentils (dals), nuts, seeds (such as pumpkin and chia), and whole grains like quinoa.

Yes, mushrooms are a good source of protein, with about 3.1 grams per 100g, and their meaty texture makes them a satisfying addition to any sabji. They also provide B vitamins and other important minerals.