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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.

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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

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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.

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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.

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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.

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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.

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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.

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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

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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

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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

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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

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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

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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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Stuffed Brinjal and Onion Khichdi ( Zero Oil Recipe)
Recipe# 22159
23 Mar 13

 
 by Tarla Dalal
Another dish with a combination of stuffed vegetables and khichdi, which are mixed together and pressure cooked till done. You can use vegetables of your choice or whatever is available at home. Not only is this dish colourful and palatable, the horde of ingredients makes it nutritious too. Masoor d ....
Bharvan Baingan Khichdi
Recipe# 22157
23 Mar 13

 
 
by Tarla Dalal
An interesting way to serve brinjal and khichadi! 'Bharvan' means stuffed, brinjal are stuffed with a spicy mixture of besan, coconut and spices. It not only adds spice to the otherwise bland khichadi but also perks up the flavour of the dish. Although slightly higher in calories a small portion of ....
Bohri Khichdi
Recipe# 22158
23 Mar 13

 
 by Tarla Dalal
Stylish, peppy khichdi! Layer the khichdi with a simple onion, curds and red paste gravy to make a tongue-tickling delicacy. Serve hot with low fat curds to enjoy a totally scrumptious meal. Toovar dal, milk and curds, most of the ingredients used in this dish brim with
Buckwheat, Moong and Vegetable Khichdi
Recipe# 3506
14 Nov 19

 
 by Tarla Dalal
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. T ....
Jalfrazie Layered Brown Rice (zero Oil, Low Calorie and Diabetic)
Recipe# 22152
23 Mar 13

  This recipe has an associated video
 by Tarla Dalal
Jalfrazie is a combination of veggies flavoured with a sweet and sour gravy. The usp of this recipe however is the brown rice. Since it is not milled, its outer covering or bran that is rich in fibre is kept intact, making it a healthy and diabetic-friendly ingredient. It is good for weight-watchers ....
Masoor Biryani ( Zero Oil Dal-chawal Recipe)
Recipe# 22147
23 Mar 13

 
 by Tarla Dalal
Masoor spells iron shakti, which is very important to build hemoglobin levels and ward off fatigue and tiredness. Make this basic brown in advance to save on time and efforts. I have added apricots and raisins to the masoor masala to make it more interesting.
Baked Vegetable Risotto, Protein Rich Recipe
Recipe# 33231
12 Mar 09

 
 by Tarla Dalal
Like our desi khichdi , Risotto also has a unique flavour and soft texture, which Italians find comforting. Once you develop a taste for this Italian delicacy, you will find it a pleasure to rest eve ....
Bulgur Wheat Pulao, Low Salt Recipe
Recipe# 42661
31 Dec 18

 
 by Tarla Dalal
No reviews
This yummy pulao is so tasty that you won’t feel the absence of rice in it! Made of nutritious bulgur wheat, teamed up with a horde of veggies, this pulao is pleasantly-spiced and has a nice mouth-feel too. Bulgur wheat, also known as broken wheat, is loaded with
Soya Mutter Pulao ( Low Cholesterol Recipe)
Recipe# 5296
17 Nov 10

 
 by Tarla Dalal
No reviews
Nutritious soya nuggets add a full-bodied flavour to this pulao. Soyabean and green peas, both functional foods, play a major role in reducing bad cholesterol (ldl) and increasing good cholesterol (hdl) levels in our body.
Recipe# 37936
01 Nov 18

 
 
by Foodie #587130
No reviews
Soya Chunks and Carrot Pilau, protein-rich pulao, tasty and healthy is made quickly in a pressure cooker with nutritious soya chunks, carrots and a few simple ingredients to spice it up. Serve with papad, salad and curd.
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