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High Protein Rice, Pulao & Biryani recipes


Last Updated : Nov 04,2019



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. 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. 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.

Chana Dal and Cabbage TikkiChana Dal and Cabbage Tikki

High Protein Khichdi

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. 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.

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. 

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

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

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.

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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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.
Bajra Khichdi with Green Moong Dal
Recipe# 35084
27 Jun 19

 
 
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 w ....
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 ....
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 and Sprouts Khichdi
Recipe# 33261
17 Jun 19

  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 ....
Buckwheat Khichdi, Farali Kutto Khichdi Recipe, Vrat Recipe, Fasting Recipe
Recipe# 33302
06 Aug 19

  This recipe has an associated video
 by Tarla Dalal
One look at this recipe and you know that faaral foods can be more sumptuous and often more flavourful than everyday meals! The garnish of sesame seeds and coriander is to this khichdi what a cherry is to icing! It really boosts the aroma and flav ....
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 ....
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 ....
Gehun ki Bikaneri Khichdi ( Diabetic Recipe)
Recipe# 7469
12 Apr 15

  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 ....
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 ....
Healthy Broccoli Fried Rice Recipe
Recipe# 42504
06 Feb 19

 
 
by Tarla Dalal
Bursting with protein power and the goodness of antioxidants , broccoli is a nutri-dense veggie worth including in your everyday diet. Being
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 ....
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 ....
Kabuli Chana Biryani
Recipe# 5297
24 Aug 19

  This recipe has an associated video
 by Tarla Dalal
The Kabuli Chana Biryani is a unique blend of rice and pulses. Saffron-tinged rice is layered with a tongue-tickling kabuli chana gravy, covered with foil, and baked for a while till the flavours meld to make an awesome one-dish meal. This dish is so delicious that you just need to serve it with ....
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.
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 ....
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 ....
Mixed Sprouts Brown Rice, Healthy Sprouts Pulao
Recipe# 2988
20 Aug 11

 
 by Tarla Dalal
This is a sumptuous brown rice preparation punctuated with scrumptious sprouts, spring onions and other veggies, and flavoured elegantly with a few common spice powders. The combination of rice and sprouted legumes (matki) improves the
Moong Sprouts Pulao ( Microwave Recipe)
Recipe# 35108
22 Feb 13

 
 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!
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 ....
Paneer Mutter Biryani
Recipe# 22148
29 Jun 19

  This recipe has an associated video
 by Tarla Dalal
Paneer is a show-stealer! Undoubtedly one of my favorites. Layers of rice and spicy paneer mutter make this Biryani a real delicacy. And roasted onions add a yummy touch to the brown rice. I have used low-fat milk to enhance its calcium and protein content, even while curbing the calories. To keep t ....
Soya and Vegetable Pulao
Recipe# 3084
02 May 15

  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 ....
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.
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