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High Protein Rice, Pulao & Biryani recipes


Last Updated : Jul 24,2020



प्रोटीन भरपुर व्यंजन चावल, पुलाव और बिरयानी - हिन्दी में पढ़ें (High Protein Rice, Pulao & Biryani recipes in Hindi)
હાઇ પ્રોટીન ભાત, પુલાવ અને બિરયાની - ગુજરાતી માં વાંચો (High Protein Rice, Pulao & Biryani recipes in Gujarati)

High Protein Rice, Pulao & Biryani recipes

Need for Protein in our Body?

Protein plays a very crucial role in our body. They are known as the building blocks of the body. They are involved in almost all the functions of the body, which are linked to growth and managing wear and tear of body cells.

Palak Chana PulaoPalak Chana Pulao

You will be surprised to know that each and every cell and enzyme, linked to any body function, is made up of protein.

Our bones also need a strong of protein to support our body. Thus a constant supply of protein is very much essential.

Flaxseeds---is-Good-for-Bones

Source of Protein

While it is generally acknowledged that non-vegetarian foods are the richest source of protein, there is no reason for vegetarians to worry, as there are a number of vegetarian foods like dairy foods, nuts, pulses, sprouts and a few cereals which are brimming with protein.

Tomato Methi Rice ( Iron Rich Recipe )Tomato Methi Rice

You merely need to learn the art of cooking healthy with these ingredients and include them in enough quantities to make up for your daily protein needs.

An adult man needs approximately 60 g of protein and an adult woman needs 55 g of protein per day, while a pregnant women needs 23 g of additional protein to meet the requirement of the growing fetus. Find out about Sources of Protein in detail.

Gatte ka Pulao, Rajasthani Gatte Ka PulaoGatte ka Pulao, Rajasthani Gatte Ka Pulao

High Protein Khichdi

Paneer Pulao, Quick Paneer Pulao RecipePaneer Pulao, Quick Paneer Pulao Recipe

Rice dishes are a meal by itself to many.

This section comprises of high protein khichdi, most of which include a combination of a cereal with a pulse or a dal or addition of protein rich paneer to it.

Bajra, Whole Moong and Green Pea KhichdiBajra, Whole Moong and Green Pea Khichdi

A horde of veggies have also been accommodated in these recipes to not miss out on important antioxidants which help our body form a strong immune system.

Bajra Whole Moong and Green Pea Khichdi and Tarkari Khichdi are a few examples to support it.

Tarkari KhichdiTarkari Khichdi

Of course, not to forget sprouts. They are not only easier to digest but also one of the good source of protein.

Try your hand at a khichdi using sprouts like Buckwheat and Sprouts Khichdi. Cooked with basic spices and tempered with aromatic, flavorful ingredients like cumin seeds, cloves, black peppercorn and asafoetida, it’s a perfect one dish meal for dinner. With 207 calories, 10.5 g of protein and 4.4 g of fiber, this traditional Indian meal can help you enhance your protein intake. 

Buckwheat and Sprouts KhichdiBuckwheat and Sprouts Khichdi

Some cereals like jowar and bajra also abound in protein. You will be amazed to know that a serving of Jowar and Vegetable Khichdi yields around 7.3 g of protein.

Jowar and Vegetable KhichdiJowar and Vegetable Khichdi

Apart from protein, this khichdi is a way adding a whole lot of antioxidants and fiber by way of veggies.

High Protein Pulao / Biryani

In any meal, main course are the most filling and important part of the meal. And the portion size of the main course is also more as compared to other course of the meal. So it would be a wise idea to gain some protein by way of pulaos and biryanis too.

Tava Pulao, Tawa Pulao RecipeTava Pulao, Tawa Pulao Recipe

Leave behind the plain rice and go in for a combo of rice with a pulse or dal to make up for your day’s requirement of protein. You can go in for Matki Pulao made using white rice.

Matki Pulao, Protein Rich RecipeMatki Pulao, Protein Rich Recipe

Alternatively replace the white rice with brown rice and go a step ahead in cooking healthy meals.

Masoor BiryaniMasoor Biryani

Masoor Biryani and Kabuli Chana Biryani are classic examples of using brown rice. So next time you have an occasion, serve elegant nutritious protein rich rice delicacies.

Kabuli Chana BiryaniKabuli Chana Biryani

Apart from being protein rich, most of the recipes in this section have been cooked with limited quantity of fat and the spice level has been adjusted accordingly to suit ones palate.

Gujarati Masala Bhaat, Khaari BhaatGujarati Masala Bhaat, Khaari Bhaat

A bowl of curd pairs well with most the recipes in this section. While transforming a khichdi or pulao into a one dish meals, it adds an additional dose of protein as well.

How To Make Curd Or Dahi At HomeHow To Make Curd Or Dahi At Home

A cup of curd gives 8.7 g of protein which is more than 10% of your RDA (Recommended Daily allowance) for protein. Here’s How To Make Curd Or Dahi At Home recipe with step by step photos.

Palak KhichdiPalak Khichdi

Enjoy our high protein rice, pulao, biryani recipes and do try our other high protein recipes from the options below

Protein Rich Veg Recipes

High Protein Dals, Kadhis recipes

High Protein Desserts recipes

High Protein International recipes

High Protein Juices, Milkshakes, Drinks recipes

High Protein Breakfast recipes

High Protein Rotis Parathas

High Protein Salads Raitas

High Protein Soups

High Protein Starters Snacks

High Protein Sabzis


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Vitamin Khichdi ( Protein Rich Recipe )
Recipe# 35066
23 Sep 20

  This recipe has an associated video
 by Tarla Dalal
This dish is one meal but multi-nutrient! it is packed with vitamins and proteins that are found in abundance in paneer, moong sprouts and dalia. The veggies, masala and curd ensure that you have a delicious, and healthy meal.
Soya and Vegetable Pulao
Recipe# 3084
11 Jul 20

  This recipe has an associated video
 
by Tarla Dalal
Fresh spices lend an irresistible aroma to this simple but sumptuous pulao, made with colourful veggies like carrots and green peas together with wholesome soya granules. The protein rich soya granules are semi-cooked before adding to the rest of the ingredients, so that they are completely cooked i ....
Moong Sprouts Pulao ( Microwave Recipe)
Recipe# 35108
05 Jul 20

 
 by Tarla Dalal
Protein-rich moong sprouts pulao can be made quite easily and quickly in the microwave. Keep some sprouts ready at all times, so that you can whip up such easy but healthy meals in a jiffy!
Paneer Mutter Biryani
Recipe# 22148
01 Sep 20

  This recipe has an associated video
 by Tarla Dalal
paneer matar biryani recipepaneer matar biryani recipe | brown rice veg biryani | healthy paneer brown rice biryani | green peas brown rice biryani | with 34 amazing images. Layers of brown ....
Corn Palak Pulao
Recipe# 5710
19 Nov 19

 
 by Tarla Dalal
Delicious and healthy, this is a dish that will win many a young heart with its mouthwatering combination of ingredients and attractive appearance! Tried and tested, the combination of corn and spinach works in almost any recipe thanks to their complementary colours, textures and flavours. This iron ....
Kabuli Chana Biryani
Recipe# 5297
31 Dec 19

  This recipe has an associated video
 by Tarla Dalal
kabuli chana biryani recipe | chole biryani | veg chana biryani | healthy chole biryani | baked kabuli chana biryani | with amazing 33 images.
Gehun ki Bikaneri Khichdi ( Diabetic Recipe)
Recipe# 7469
12 Apr 20

  This recipe has an associated video
 by Tarla Dalal
Inspired by heart-warming Rajasthani Cuisine, Gehun ki Bikaneri Khichdi is a whole wheat khichdi that is sumptuous and tasty enough to make a complete meal. Replacing rice with whole wheat enhances the fibre and iron content of this recipe, while the use of equal amounts of ghee and oil gives it a t ....
Bajra, Whole Moong and Green Pea Khichdi
Recipe# 39646
22 Jul 20

 
 by Tarla Dalal
bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi | with 20 amazing images. Watching weight or on a diet or want to eat someth ....
Fada ni Khichdi ( Zero Oil Dal Chawal Recipe)
Recipe# 22156
07 Oct 20

 
 by Tarla Dalal
Think beyond lapsi and upma, and try this nutritious meal with broken wheat. All it requires is a little modification to the traditional
Jowar and Vegetable Khichdi
Recipe# 38495
16 Apr 19

  This recipe has an associated video
 
by Tarla Dalal
A tasty One Dish Meals made of healthy jowar, the Jowar and Vegetable Khichdi is also quite exotic due to the choice of veggies used in it. Coloured capsicum and zucchini bring in not just colour but also a host of beneficial nutrients and antioxidan ....
Masoor Dal and Vegetable Khichdi
Recipe# 5713
31 Jan 19

  This recipe has an associated video
 
by Tarla Dalal
Need an iron-boost? Go for this soothing Masoor Dal and Vegetable Khichdi! Made of a wholesome combination of dal, rice and vegetables cooked with aromatic spices, this traditional khichdi gives several nutrients including a significant amount of iron per serving. Flavourful and nutritious, this sum ....
Buckwheat Khichdi, Farali Kutto Khichdi Recipe, Vrat Recipe, Fasting Recipe
Recipe# 33302
05 Sep 20

  This recipe has an associated video
 by Tarla Dalal
buckwheat khichdi recipe | kutto khichdi | farali kutto khichdi | healthy kutto khichdi | with 15 amazing images. One look at this buckwheat khichdi recipe and yo ....
Mixed Sprouts Brown Rice, Healthy Sprouts Pulao
Recipe# 2988
27 Feb 20

 
 by Tarla Dalal
mixed sprouts brown rice recipe | healthy sprouts pulao | healthy Indian mixed sprouts pulao | mixed sprouts with brown rice | with 19 amazing images. A good dish to pack in the tiffin box ....
Tarkari Khichdi
Recipe# 22155
23 Mar 13

 
 by Tarla Dalal
As the name suggests, this dish brims with Tarkari (vegetables) and the nutrients that they contain. To add to the goodness of vegetables, moong dal is also a rich source of protein, folic acid and zinc. An interesting combination of health and taste makes this dish a must-try!
Matki Pulao, Protein Rich Recipe
Recipe# 33250
12 Mar 09

  This recipe has an associated video
 
by Tarla Dalal
Matki pulao, this one is truly a protein treasure trove lined with the goodness of matki sprouts, this pulao is not only easy-to-digest but nutritious too. Try variations of this pulao by replacing matki with other sprouts. Serve with Rajasthani Pakoda Ka ....
Vegetable Biryani (1 Tsp Oil )
Recipe# 3580
26 Nov 12

 
 
by Tarla Dalal
Biryani is known to be a rich and luxurious preparation of rice and vegetables. While it traditionally contains oodles of ghee and oil, you will realise upon trying this intelligent version that the same richness can be brought out through the intensity of the spices and quantity of vegetables, with ....
Palak Kofta Rice
Recipe# 39667
23 Mar 13

 
 by Tarla Dalal
Koftas add zing to the zero oil palak rice. Try making these soft and tasty koftas with low-fat paneer and palak. Not only palak, but low-fat paneer is also a health booster as it contains protein, calcium and vitamin A. Steaming the koftas instead of deep-frying not only slashes down the fat conten ....
Fenugreek and Mushroom Brown Rice
Recipe# 7468
05 Apr 19

 
 
by Tarla Dalal
Rice is usually a no-no for diabetics because it causes a quick rise in blood sugar levels. To counter the effect of high glycemic index white rice, replace it with high fibre brown rice and toss in some fibre-rich vegetables along with diabetic-friendly ingredients like garlic and fenugreek to crea ....
Soya Mutter Pulao ( Cooking with 1 Tsp Oil)
Recipe# 3585
26 Nov 12

 
 by Tarla Dalal
Pulaos are always a welcome addition to any meal. A pulao can often make a complete meal by itself. The soya chunks added to this aromatic pulao are easily available in the market and are a rich source of protein and vitamin b12 - a vitamin which is otherwise lacking in vegetarian diets.
French Casserole
Recipe# 22163
18 Jun 18

 
 by Tarla Dalal
The French Casserole is a classy one-dish meal with subtle flavours. It is basically comprised of three components – rice, spinach-onion mixture and tomato gravy – that are arranged and baked with a topping of cheese. Spinach gives you a creamy ....
Spicy Sprouts Pulao
Recipe# 3583
26 Nov 12

 
 by Tarla Dalal
A spicy rice delicacy, which makes a perfect main course on days when you find yourself a bit too busy to cook anything elaborate. All you have to do is temper the brown rice and sprouts with just a spoonful of oil, and let them pressure cook together while you complete other chores. The ....
Buckwheat and Sprouts Khichdi
Recipe# 33261
20 Aug 20

  This recipe has an associated video
 
by Tarla Dalal
Buckwheat and Sprouts Khichdi, is light on the stomach, yet filling and nourishing. The aroma of this khichdi is irresistible, as it has been cooked with an appropriate selection of spices. Moong dal and sprouts are a good source of protein, making this a very healthy and wholesome choice for ....
Shahi Korma Biryani
Recipe# 22153
23 Mar 13

  This recipe has an associated video
 by Tarla Dalal
Truly royal! unlike the traditional method of adding loads of cream, ghee etc. To make this shahi recipe, here we use low fat milk and zero-oil. You won’t know the difference… it tastes just as good! i have replaced cream with poppy seeds and cashewnut paste to impart the required richness and flavo ....
Handi Khichdi
Recipe# 22154
23 Mar 13

 
 by Tarla Dalal
This dish is cooked in a traditional Indian deep iron pan called "handi". It is believed that cooking in iron utensils increases the iron content of food, however rice is also naturally rich in iron, so you can be double sure that this recipe will boost your haemoglobin levels. Marinating the vegeta ....
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