When you think of protein-rich Indian food, paneer and dal are often the first choices that come to mind. But if you're looking to break away from the usual- whether for dietary reasons, allergies, or simply to try something new- there are plenty of delicious and nutritious vegetarian curries that offer excellent protein content without relying on paneer or dal.
From soya products to legumes, seeds, nuts, and traditional Indian vegetables, here are some hearty curry ideas that keep your meals high in protein, full of flavor, and wonderfully satisfying.
1. Black Chana Curry
Also known as kala chana or black chickpeas, this legume is simple yet rich in protein and fiber. While many consume boiled black chana for health reasons, cooking it with onions, tomatoes, and ginger transforms it into a delicious curry. Often served with rice or roti, this meal keeps you full and energized for hours.
2. Moth Bean Curry (Matki Usal)
Known as matki, Turkish gram, or dew bean, moth beans are small, brownish legumes that are drought-resistant and highly nutritious. A staple in Maharashtrian cuisine, matki usal is made by sprouting the beans for added nutrition, then cooking them with onions, tomatoes, garlic, mustard seeds, curry leaves, and green chilies. It’s rich in protein and fiber and a great alternative to other pulses.
3. Green Pea Masala
Green peas, part of the legume family, are nutrient-dense and provide a good amount of protein, vitamins, and antioxidants. This curry is mildly sweet and spicy, cooked in an onion-tomato base. It's usually served with parathas, naan, or poori. Though lighter than many other curries, it’s filling and flavorful.
4. Soya Nugget Curry
Also called Nutri or soya chunks, soya nuggets are one of the richest vegetarian protein sources, even exceeding some meats. After soaking, the nuggets are cooked in a thick masala gravy that they absorb like a sponge. Their chewy, meaty texture makes them ideal for those missing non-vegetarian dishes. This curry is perfect for lunchboxes as it reheats well and pairs with rice or roti.
5. Amaranth Leaves with Black-Eyed Peas
Amaranth leaves are packed with vitamins, iron, and calcium, and they support heart health, bone density, and digestion. When combined with lobia (black-eyed peas), the result is a curry that's nutritionally powerful- offering plant-based iron, protein, and fiber. A wholesome meal with a mild flavor profile.
6. Besan and Bottle Gourd Curry (Lauki ki Kadhi)
This dish is a refreshing variation of traditional curd-based kadhi. Besan (gram flour) adds protein and thickness, while bottle gourd (lauki) keeps the dish hydrating and easy to digest. It’s particularly ideal for summer meals, best served with steamed rice. A great example of how simple vegetables can become protein-rich when paired smartly.
7. Rajma-Style Green Moong Curry
Green moong (mung beans) are high in protein, fiber, and antioxidants. In this variation, they are cooked in a rajma-style onion-tomato gravy, offering a familiar North Indian flavor with a lighter twist. This nourishing, easy-to-digest curry pairs beautifully with jeera rice and a spoonful of ghee.
8. Baingan with Peanuts and Sesame
A Maharashtrian-inspired curry, this dish features eggplant (baingan) cooked in a creamy paste of ground peanuts and sesame seeds. It’s dairy-free, rich in healthy fats and plant-based protein, and full of minerals like magnesium and zinc. The nutty, spicy flavor pairs excellently with rotis or millet-based breads.
9. Drumstick and Chickpea Curry
Combining the nutritional power of drumsticks (moringa) and chickpeas, this curry is loaded with fiber, protein, and vitamins. Drumsticks are known in Ayurveda for supporting immunity and digestion. Cooked in a tangy tomato-onion gravy with Indian spices, this dish offers both texture and nutrition, perfect with rice or chapati.
When it comes to a protein-rich vegetarian diet, paneer and dal are only the beginning. These nine curry recipes showcase how diverse and creative Indian cooking can be when it comes to plant-based protein sources. Whether it's the earthy depth of black chana, the nutty richness of baingan with sesame, or the sprouted goodness of moth beans, there's no shortage of flavorful and nutritious ways to power your meals without repetition. Enjoy these dishes as part of a balanced vegetarian diet that supports overall health with protein, fiber, vitamins, and minerals, all without compromising on taste!
