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 Protein Rich Recipes

  Last Updated : Jul 16,2020






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Top 10 Protein Rich Vegetarian Healthy Recipes

Protein is a macro nutrient which is of utmost importance to our body. Every cell of or body needs protein – for growth, repair and maintenance. Basically proteins are building blocks of our organs, tissues and muscles. Hormone and enzyme production in the body also needs protein.

An adult needs around 0.8 to 1 gm of protein / kilogram of body weight. Athletes, pregnant women, lactating women and children have different needs of protein though.

This article comes from us being Vegetarians and often there is confusion of where to get your protein from. Protein consists of 20 amino acids of which only 9 are essential and 12 are non-essentialEssential means that our body needs those 9 Amino Acids from foods and cannot produce it. Complete proteins are very slightly difficult to source for Vegetarians because most of the vegetarian foods do not contain all the essential amino acids. But do not despair! Let’s look at all the Vegetarian protein options available.

Top 10 Vegetarian Protein

1. Eggs: Eggs, of course, are one of the complete source of protein for ova-vegetarians. 1 egg (50 g) yields 6.1 g of protein. They are also an excellent source of other vitamins and minerals along with antioxidants to support your eyes, skin and brain.

While the whole egg (white + yolk) is a good source of protein, the egg white is the purest form. Turn to Egg Paratha is a healthy breakfast. Egg Bhurji is also a healthy form of eating eggs, but the pav that accompanies with it is purely made of maida and one should definitely not opt for it.

2. Buckwheat: Very few know that Buckwheat is a super food and a complete Protein as well. No, it’s not a variety of wheat. It is entirely a different grain by itself. Read More about Buckwheat

             Buckwheat Pancakes, Kuttu Pancake Diabetic SnacksBuckwheat Pancakes, Kuttu Pancake Diabetic Snacks

 

Also known as kutto or kutti no daro, it is available in most grocery stores and extensively used during fasting, especially in west of India. It can be explored in your own kitchen to dish out delicacies like Buckwheat Khichdi and Buckwheat Pancakes and Buckwheat Khichdi.

             Buckwheat Khichdi, Farali Kutto Khichdi Recipe, Vrat Recipe, Fasting RecipeBuckwheat Khichdi, Farali Kutto Khichdi Recipe, Vrat Recipe, Fasting Recipe

An added advantage of Buckwheat is that it is gluten-free. Buckwheat groats, which are highly fiber rich, can be explored as well.

Try it in the form of Buckwheat Groats Strawberry Porridge for breakfast.  

Buckwheat Groats Strawberry Porridge, Healthy Breakfast

Buckwheat Groats Strawberry Porridge, Healthy Breakfast

  1. Almonds: Almonds are easily available vegetarian source of protein. These nuts are full of good fats too which support skin and brain health. Being rich in fiber, they are good to munch on in-between meals. They keep you full for long time.

Almond Milk, Homemade Pure Almond Milk

Almond Milk, Homemade Pure Almond Milk

¼ cup (approx. 25 g) of almonds gives 6 g of protein.

Use them creatively in your cooking but remember with the healthy way – Almond Bhakri.  Almond Milk is another healthy option, which suits those with lactose intolerance as well. You need not rely on buying it from the market. Make your own glass at home.

Almond Bhakri, Gluten Free Almond Bhakri

Almond Bhakri, Gluten Free Almond Bhakri

  1. Paneer: ½ cup of paneer, also called cottage cheese, yields approx. 9 g of protein. This is one of the best source of dairy protein. ½ cup of milk yields 4.3 g of protein. Paneer is also a concentrated source of calcium. Both the nutrients together work to make your bones stronger.

Paneer is an ingredient which lends itself to most other ingredients and thus can be used with versatility. Learn How to Make Paneer with step-by-step photos.

Paneer

Paneer

Once you have mastered the art of making paneer, explore it in the form of Paneer Veggie Wrap or Paneer Tamatar Paratha. Remember not to deep-fry the paneer to gain utmost benefit.

Paneer Tamatar Paratha

Paneer Tamatar Paratha

  1. Beans and Pulses: Whole beans and pulses are another great sources of vegetarian protein. These include rajma, moong, chana, matki, vatana etc. Most or at least some of these are found in every household. We just need to use them at least 3 to 4 times a week to make up for our protein requirement.

 Rajma Salad Healthy Rajma Salad

              Rajma Salad Healthy Rajma Salad

Rajma Salad is a fairly quick fix salad to make, once the rajma has been soaked an cooked. With all the other veggies in this recipe, you are sure to get your dose of other nutrients along with antioxidants to protect the cells of your body.  

Paneer Aur Hare Chane ka Salad, Healthy Salads Recipe

Paneer Aur Hare Chane ka Salad, Healthy Salads Recipe

Explore other beans and pulses in the form of and  Paneer aur Hare Chana Salad and Chatpata Chawli and Fruit Salad.

Chatpata Chawli and Fruit Salad

Chatpata Chawli and Fruit Salad

Sprout these pulses for added protein intake.

The process of sprouting makes them easily digestible and increases their nutrient content too. Go ahead and make Matki Subzi and Moong Sprouts Panki.

 Matki SabziMatki Sabzi

  1. Dals: Dals are nothing but splits beans and pulses. They are equally rich in protein and very good sources of vegetarian protein.

South Indian Dal Rasam (5.2 g protein / serving), North Indian style Dal ke Parathe, West Indian Moong Dal Methi Subzi (5.6 g protein / serving) and East Indian snack Moong Dal Nimki (6.4 g protein / serving) are some recipes worth trying to nourish your body cells with protein.

Dal Ke Parathe

Dal Ke Parathe

One way to enhance the protein content of dals is to combine them with cereals and grains. This makes them a complete vegetarian protein together and is said to have high protein bioavailability. Traditional Indian Khichdis are classic examples of this combo.

Brown Rice Khichdi and Oats Moong Dal Khichdi are some healthy options to include in your diet. They are one dish meals which can be enjoyed as a light dinner with a bowl of curd for added protein.

Brown Rice Khichdi, Healthy Lentil Brown Rice Khichadi

Brown Rice Khichdi, Healthy Lentil Brown Rice Khichadi

  1. Chia Seeds: There is no debating that Chia seeds are good for your health. A treasure trove of omega-3 fatty acids, which is hard for vegetarians to come by, these tiny seeds are also loaded with fibre and protein. 2 tbsp of chia seeds lend approx. 5 g of protein to your diet.

Energy Chia Seed Drink is one of the best option for Endurance Athletes. It is a low carb, high protein drink which is perfect for those aiming to keep an eye on waistline.

Energy Chia Seed Drink with Lime and Honey, for Endurance Athletes

Energy Chia Seed Drink with Lime and Honey, for Endurance Athletes

You can also Chia Seeds and Pear Lassi, which is made with these nourishing tiny seeds along with another protein rich ingredient – curd.

  1. Walnut: Walnuts are a delicious way to add extra nutrition, flavour and crunch to a meal. It is a great source of those all-important omega-3 fatty acids. It is no surprise that the regal and delicious walnut comes from an ornamental tree that is highly prized for its beauty.

Munch on walnuts in between meals as a short snack to get all the necessary nutrients. But many of us avoid that because of its nutty taste. Well then you can try out Walnut Cherry Tomato Salad and Walnut Dip.

Walnut and Cherry Tomato Salad

Walnut and Cherry Tomato Salad

  1. Curd (Yoghurt): Curd is known for its probiotic property. Yes, it is more easily digestible than milk. Some people with lactose intolerance may also be able to digest curd, because it keeps the gut healthy.

Dahiwali Toovar Dal

Dahiwali Toovar Dal

Use curd to make Dahiwali Toovar Dal or Dahi Bhindi ki Subzi. More easy it is to make a raita of your choice with curd.

Well most of us definitely know to make raitas, but some healthy options are Palak Raita and Mint Raita.

Palak Raita

Palak Raita

Combine them with another healthy seeds, flax seeds, to create Flax Seed with Curd recipe for Athletes.

  1. Broccoli: This plant based protein is more of fiber, protein, vitamins and antioxidants than fats. Eat it more often. Choose broccoli which is dark green than light green as the former one is more nutri-filled.

Choose cooking methods like sautéing, stir-frying, grilling etc. over deep frying this healthy veggie.

 Broccoli and Almond Soup, Protein Rich Recipe

Broccoli and Almond Soup, Protein Rich Recipe

            Delicious way to cook broccoli is in the form of Broccoli Soup, Broccoli aur Paneer ki Subzi and Broccoli Almond Soup.

            Nourish and feed your cells with enough protein through the day with these healthy recipes!

 

best protein rich veg recipes

1.  
 by Tarla Dalal
lauki ka raita | doodhi raita | dudhi raita | bottle gourd raita | with 22 amazing images. Revel in the cooling effect and goodness of doodhi and protein-rich curd, in one single dish of lauki ka raita! While you might worry that using doodhi alone might result in a mushy raita, some smart moves make this version a lot more exciting bottle gourd raita. Onions, green chillies and ginger are cooked along with the doodhi to give the doodhi raita a rich texture and aroma, while crushed peanuts further add to the flavour and mouth-feel. A traditional tempering is the final stroke, which makes the Lauki ka Raita absolutely aromatic and appealing to the palate. Serve doodhi raita with Lazeez Parathas and Bajra, Whole Moong and Green Pea Khichdi. Enjoy how to make Lauki ka Raita recipe with detailed step by step photos and video below.
2.  
 by Tarla Dalal
Bring the spirit of Maharashtra into your homes with this protein-laden Sprouts Misal. While many think that milk and milk products are the most important source of proteins, they are unaware of the power of sprouts, which give you a superb, more easily digestible protein boost. And this is undoubtedly one of the most interesting ways of consuming sprouts, tempered with cumin, and sautéed with spice pastes and powders including the flavourful misal masala!
3.  
 by Tarla Dalal
Adai, an all-time favourite South Indian snack , comprises a mix of different dals soaked and ground along with rice and spices to make a batter, which is cooked into thick pancakes. Add Adai to your meal to elevate the protein quotient to great heights! Dals are good, inexpensive sources of protein. Cereals and pulses lack an amino acid each, which makes it essential to combine them in a balanced way to improve the protein quality. This logic plays out beautifully in the recipe of Adai, a traditional south Indian recipe to be treasured.
4.  
 by Tarla Dalal
Millets are wonder foods – our very own, local super foods! Apart from being treasure troves of nutrition, they all have some exclusive benefits too. If you take millets like bajra and nachni, they keep our system warm in the winters and help absorb nutrients and build muscle tissue. Here is a wonderfully tasty and equally easy way to consume bajra. The Bajra Khichdi with Green Moong Dal is a comforting one-dish meal, which you can serve for lunch or dinner. It has a great mouth-feel, and the combo of bajra with green moong dal also has a very good taste. Although the tempering is extremely simple, the ghee and jeera give it a very appetizing aroma and homely flavour. It tastes so nice that you can just serve it with curd. If you wish to add some excitement to the healthy meal, serve it with papad and pickle along with curds. Enjoy how to make Bajra Khichdi with Green Moong Dal recipe with detailed step by step photos below.
Khichdi is light for the stomach, yet filling and nourishing. They often say soup is good for the soul, but I would say, "Khichdi is good for my soul". The aroma of this khichdi is irresistible, as it has been cooked with the aromatic spices. Buckwheat is commonly called as kutto or kutti no daro. This recipe is a variation of traditional khichdi in which rice is replaced with buckwheat due to its low glycemic index and high fibre content. Serve it with chilled Low Fat Curds, or Karela Kadhi, to make a satisfying meal.
Pancakes are favorites across the world. In this Indianised version, the not-so-common buckwheat combines with sour low-fat curds and bottle gourd to make iron and fibre-rich pancakes. Have it along with Green Chutney or Mint and Onion Chutney for a delicious treat.
A satiating, tasty and nutri-dense porridge is the best way to start your day, and we strongly recommend this Buckwheat Groats Porridge. Buckwheat Groats is the tiny triangular hulled seed of the buckwheat plant. It is loaded with nutrients and antioxidants, and brings down cholesterol and blood pressure. It’s a great source of minerals like iron , phosphorous and potassium, and gives you ample calcium too. With buckwheat groats, you get nearly the whole spectrum of B-vitamins, especially thiamine and niacin. All these health benefits make buckwheat groats a sought-after food. Its grain-like properties also make it easy to include in your diet. You can roast it and add it to salads and cereals, or cook it into a porridge as we have suggested here. We have thrown in some apples, and used almond milk instead of plain milk, to boost the health benefits further and good for Vegans . You can use red apple instead of green apple if you wish, and sweeten the Buckwheat Groats, Apple Porridge pleasantly with maple syrup or honey. You can enjoy this tasty porridge warm, or refrigerate and serve cold. You can also try Buckwheat Groats Strawberry Porridge or Chocolate Oatmeal Recipe .
8.  
 by Tarla Dalal
buckwheat dosa recipe | kuttu dosa | healthy Indian buckwheat crepes | instant buckwheat dosa | with 15 amazing images. buckwheat dosa known as kuttu dosa is an instant buckwheat dosa which requires no fermentation. Here is an easy and healthy Indian buckwheat crepes prepared with buckwheat and urad dal. The twist here is that the ingredients are powdered, tempered and then mixed into a batter, which can be cooked immediately into yummy buckwheat dosas. See why this is a healthy Indian buckwheat crepes? Buckwheat is a very good source of iron and good to prevent anaemia. Rich in folate and good food for pregnant women . Buckwheat keeps your heart healthy and high in fibre and diabetic friendly. So dig into this buckwheat dosa. Serve the buckwheat dosa fresh off the tava with a chutney of your choice, preferably Green Chutney. Besides buckwheat dosa, we have many more recipes using buckwheat in our collection like Buckwheat Dhoklas , Buckwheat and Sprouts Khichdi , Buckwheat and Quinoa Bread etc. Learn how to make buckwheat dosa recipe | kuttu dosa | healthy Indian buckwheat crepes | instant buckwheat dosa | with detailed step by step photos below.
9.  
 by Tarla Dalal
An off-beat breakfast dish that will sweep you all off your feet! Spread dosa batter on the griddle, break and egg over it, sprinkle a little coconut and cook, to get a healthy and filling breakfast. The Egg Dosa is not only healthy but extremely tasty, with the creaminess of egg and the crunch of grated coconut. A wonderful start to the day, this Egg Dosa will be loved by kids and adults. Try other egg-based recipes like Omelette Sandwich On A Tawa or Spanish Omelette .
10.  
 by Tarla Dalal
A quick and easy egg-based breakfast that tastes yum and looks good too. Sunny Side Up Eggs as the name suggests looks like a splash of yellow on a white background, so it has a bright and cheery look that invites you to take a bite! The best part is that it can be made very easily and quickly with minimal ingredients. Have a go at it today! You can also try other recipes like Fried Egg and Egg Sandwich .
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