Can dal and paneer really build muscle? The truth about vegetarian protein in India

India has the largest vegetarian population on earth, and also one of the loudest protein-shaming cultures around it. Ask about building muscle on a veg diet and someone will tell you it's impossible without eggs, chicken, or a tub of whey. This article checks that belief, claim by claim, against real nutrition research - naming the actual studies - so you can stop worrying and start eating smarter.