Amid reports of paneer being the most adulterated food item, some alternatives vegetarians can eat to fulfil their protein requirements

Indian Express

22-04-2025

Paneer, a beloved Indian food staple widely consumed for its protein content and taste, has been at the center of controversy, as multiple reports indicate that it is one of the most adulterated food items, with fake paneer flooding the markets and even restaurants. While we were unable to independently verify the claim, the FSSAI, or Food Safety and Standards Authority of India, has noted that paneer is sometimes adulterated with starch, detergent, and even harmful preservatives, such as formalin.
For vegetarians, who often rely on paneer as their primary protein source, this revelation creates both a health scare and a nutritional gap. So, we asked experts about some other healthy protein alternatives.
But before that, let's understand why protein matters
Protein isn't just for bodybuilders. It's vital for cell repair and growth, hormone and enzyme production, as well as immunity and satiety.
'A deficiency can lead to hair fall, fatigue, poor recovery, hormonal issues, and stunted growth in children,' said clinical dietitian Garima Goyal.
So, if not paneer, then what?
'The paneer crisis is a reminder that protein diversity matters. Relying on a single source, especially one prone to adulteration, is risky. A combination of dals, legumes, soy, milk, and ancient grains can safely meet your protein needs, without compromising on quality or safety. Eat local, rotate your sources, and whenever in doubt—make it at home,' said Goyal.
In light of rising concerns about adulteration in paneer and dairy products, vegetarians must prioritise safe, nutrient-dense alternatives to meet daily protein requirements, said Kanikka Malhotra, consultant dietician and certified diabetes educator.
Here are cleaner, safer, and nutritionally rich vegetarian protein sources, with protein content as per ICMR's Indian Food Composition Tables (IFCT) 2017 (per 100g raw):
A staple in Indian kitchens, this dal is affordable, versatile, and rich in both protein and folate.
Are there other foods that you can consume? (Photo: Freepik)
Moong dal (Green gram split) – 24.5g protein
Easily digestible and low in allergens, perfect for all age groups, including those with sensitive guts.
Masoor dal (red lentils) – 24.0g protein
Quick to cook and nutrient-rich, great for soups and khichdi.
Chickpeas (chole) – 19.3g protein
An excellent source of protein and iron, ideal for curries, hummus, and salads.
Soy chunks – 52.4g protein
One of the richest plant-based sources of protein. Choose non-GMO and soak/cook well before consumption, said Goyal.
Tofu (Soy paneer) – 10.5g protein
A soft, neutral-tasting protein source made from soy milk. Use it in stir-fries, curries, or salads, said Goyal.
Cow's milk – 3.2g protein
Still a good option if sourced from a trusted dairy or made into curd/paneer at home.
Curd (homemade, cow's milk) – 3.1g protein
Adds beneficial probiotics along with moderate protein.
Rajgira (Amaranth grain) – 13.6g protein
A complete protein with all 9 essential amino acids—ideal for rotis or porridge.
Quinoa – 13.2g protein
Another complete protein, albeit less common, is gaining popularity in urban India, according to Goyal.
What about nuts and seeds?
While nuts (e.g., almonds = ~20g protein/100g) and seeds (e.g., pumpkin seeds = ~30g protein/100g) do contain protein, they are calorie-dense and fat-rich. 'They are supporting foods, not primary protein sources. A small handful contributes only 4–6g of protein, not enough to meet daily needs,' said Goyal.
Embrace the diversity of plant-based proteins—lentils, chickpeas, kidney beans, and soy products like tofu and tempeh—paired with nuts, seeds, and whole grains, said Malhotra. 'These options not only provide essential amino acids but also deliver fiber, vitamins, and antioxidants critical for long-term health. By focusing on minimally processed, locally sourced ingredients and balanced meals, you can safeguard against adulteration risks while supporting metabolic health, muscle maintenance, and diabetes management,' said Malhotra.
For more protein needs?
According to Goyal, athletes, pregnant women, or those recovering from illness may consider plant-based protein powders made from clean, tested sources, such as pea, brown rice, or hemp—but only under the guidance of a professional.