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High Protein Sabzis recipes


Last Updated : Aug 24,2019



प्रोटीन भरपुर व्यंजन सब्जी़ - हिन्दी में पढ़ें (High Protein Sabzis recipes in Hindi)
હાઇ પ્રોટીન શાક - ગુજરાતી માં વાંચો (High Protein Sabzis recipes in Gujarati)

Protein Rich Sabzis, High protein Indian Vegetables

Protein is one of the major nutrients required by the body. The most important function of protein is to support cell health. Each and every cell, tissue and organ of the body needs protein. It helps in the maintenance of cells and also their wear and tear. If you get hurt and a new layer of skin appears with time, it’s because of protein. It helps in transport of oxygen to all cells of the body too. Hair and nails also grow with the help of protein. Moreover bones, which support our body, also need protein for their strength.

Sarson ka SaagSarson ka Saag

An adult man needs approx. 60 g and an adult woman needs approx. 55 g of protein daily. Depending on the amount of work that an individual performs, the protein requirement varies though. During phases of illness, surgery and during recuperation, the protein requirement increases as the body needs it for building anti-bodies and for the regeneration of lost tissues, especially during periods of blood loss to make up for the lost blood. 

Sabzis are usually a unique combination of veggies and spices. But subzis need not be made with just veggies. This section exhibits addition of protein rich ingredients like paneer, dals sprouts and tofu mainly to make up for the protein need by way of vegetarian fare. Click here for complete List of Protein Rich Ingredients.

Methi Mutter Malai, Punjabi Methi Matar Malai Recipe
Methi Mutter Malai, Punjabi Methi Matar Malai Recipe

Most of the sabzis in this section have been made with highly nutritious ingredients in minimal fat, so rest assured that minus the fat you are going to get a good dose of other vitamins and minerals too along with protein.

Protein Rich Sabzis using Paneer

Paneer one of the most concentrated vegetarian source of protein, which must be included in the meals definitely. While paneer is easily available in the market, when you have time on hand try making it. Learn the art of making Paneer at Home.

Achari PaneerAchari Paneer

Paneer cubes are most commonly used in sabzis. Paneer Korma and Paneer Lababdar are famour Punjabi sabzis which can help you add loads on protein to your diet. Paneer Lababdar adds around 9 g of protein by way of 1 serving. Isn’t it amazing? Pair them with hot rotis or parathas of your choice and accompany it with a bowl of salad to square up a healthy meal.

Another way of using paneer is by grating or crumbling it and using it as a stuffing to make nourishing options like Stuffed Bhindi with Paneer or make Paneer Palak Koftas in Makhani Gravy.  These are perfect for weekends or days you have leisure time. Plan to buy these healthy ingredients well in advance and together also plan to surprise your family with these healthy delicacies over weekends.

Paneer Palak Koftas in Makhani GravyPaneer Palak Koftas in Makhani Gravy

Protein Rich Sabzis using Sprouts

Considered as chockfull of nutrients, sprouts are one of the healthiest option you can rely on. The process of sprouting makes them easy to digest and enhances their nutrient profile radically. To get most of the other nutrients like calcium, magnesium, vitamins and fiber along with a heavy dose of protein in one tasty package, try out Cucumber and Mixed Sprouts Subzi and Spinach and Moath Beans Curry.

Cucumber and Mixed Sprouts SubziCucumber and Mixed Sprouts Subzi

The most famous Maharashtrian Sprouts Misal is also a protein rich dish. Once the sprouts are handy, it is very easy to put this recipe together in minutes. You can use any one sprout for this sabzi or use a combination of sprouts as well. Learn the Art of Making Different Sprouts.

Protein Rich Sabzis using Dals 

Dals are equally rich in protein. While most people are proficient in making Everyday Dals and Amti, very few think of using dals to make subzis. Famous Gujarati style Suva Chana Dal (10.9 g of protein / serving) and Maharashtrian style Kala Chana Ambti (10.8 g of protein / serving) are classic examples to prove this. 

Suva Chana Dal Suva Chana Dal

Enjoy our high protein Veg sabzi 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 Rice, Pulao, Biryani
High Protein Rotis Parathas
High Protein Salads Raitas
High Protein Soups
High Protein Starters Snacks


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French Bean and Chana Dal Stir-fry
Recipe# 7448
29 Feb 20

 
 
by Tarla Dalal
A typical South Indian way of preparing French beans, perked up with soaked chana dal and flavoured with a traditional tempering. The chana dal helps provide crunch and volume to the stir-fry, as a low glycemic index alternative to other supplementary ingredients like coconut. While most vegetables ....
Corn Soya Koftas in Malwani Gravy
Recipe# 22428
19 Aug 19

 
 
by Tarla Dalal
Perfect choice for the cold, rainy day, when you want to wake your sleeping senses with a spicy malwani gravy! a traditional recipe, from the heart of the maharashtra, the green gravy with coconut milk and the garden fresh feel of coriander, are indeed a pleasure to accost! not only a sensory deligh ....
Soya Bhurji ( Pressure Cooker)
Recipe# 33347
19 Aug 19

 
 
by Tarla Dalal
Soya bhurji, enjoy this mouth-watering delicacy, brimming with goodness of soya. Pressure cooking does not require soaking soya granules as it gets cooked with other ingredients. Do not open the lid immediately let it stand for a while so that the granules soak up excess water if any. It is ....
Soya Bhurji ( Soya Granules Recipes)
Recipe# 33478
05 Nov 19

 
 by Tarla Dalal
soya bhurji recipe | soya matar bhurji | soya bhurji from soya granules | with 21 amazing images. soya bhurji is soy served in a different style than seen before. This s ....
Spicy Soya Bhurji
Recipe# 22415
19 Aug 19

 
 by Tarla Dalal
Can you even imagine the usually bland soya granules in such an interesting form? Be prepared to be surprised! Ginger-garlic adds its unique flavour to the Spicy Soya Bhurji, as do the well-chosen combination of spices. Spice lovers can add more zing to this
Moong Dal Methi Sabzi
Recipe# 4829
14 Jan 20

 
 by Tarla Dalal
moong dal methi sabzi recipe | healthy methi leaves with moong dal | methi moong dal ki sabzi | with amazing 18 images. Moong dal methi sabzi is a dry accompaniment to rotis and chapatis. < ....
Stuffed Bhindi with Paneer (  Healthy Subzi)
Recipe# 6427
23 Mar 14

 
 by Tarla Dalal
It is common to stuff bhindi with besan and masala powders. But, you can give the popular dish a twist by stuffing it with paneer instead. By using low-fat paneer, you can ensure guilt-free dining too! What makes the Stuffed Bhindi with Paneer all the more delightful is the thoughtful combination of ....
Spinach and Moath Beans Curry ( Healthy Subzis)
Recipe# 6419
19 Aug 19

 
 by Tarla Dalal
Generally, spinach is combined with paneer or potatoes in everyday cooking. In this easy subzi, it is combined with sprouted matki, to exponentially increase the nutrient content. Sprouting increases the iron and vitamin A content of moath beans, while spinach adds iron, folic acid and vitamin C to ....
Soya Methi Masala ( Soya Roti and Subzi)
Recipe# 22412
19 Aug 19

 
 by Tarla Dalal
A low calorie subzi for health freaks! This subzi is a double dose of health as it is not only low cal but also made using soya oil, soya granules, fenugreek etc. which are high in vitamin A and calcium. Low fat milk (99.7% fat free) is easily available in the market, however you can make skimmed mi ....
Kadhai Tofu
Recipe# 22427
26 Nov 07

 
 by Tarla Dalal
The very prefix of "kadai" is a qualifier for a recipe. . . You can be almost sure you are in for a rich, scrumptious feast! this special dish, which is a low cal variation of the original recipe, is just as tasty as the high calorie original version. Sliced capsicum make the dish look rather "prett ....
Sprouted Kabuli Chana and Palak, Folic Acid Rich Recipe
Recipe# 35071
15 Nov 19

 
 by Tarla Dalal
A perfect combination of sprouted kabuli chana and palak that will tickle your taste buds, and keep your protein , calcium and iron lev ....
Spinach Mushroom Sabzi, Palak Mushroom Recipe
Recipe# 41220
18 Oct 19

 
 by Tarla Dalal
The Spinach Mushroom Subzi is a luxuriant dish that vibrates with the effect of spices, whole and ground. The contrasting textures of mushrooms and spinach make the subzi a delight to chew while the addition of fresh cream gives it a lusciously rich mouth-feel. You must take care not to over-coo ....
Quick Paneer Subzi
Recipe# 7532
21 Nov 07

  This recipe has an associated video
 by Tarla Dalal
A delectable blend of flavours and textures makes this Quick Paneer Subzi a great hit! This Jain recipe features cottage cheese cubes, capsicum and tomatoes perked up with a simple yet aromatic powder of coriander and red chillies. Apart from the fact that this lip-smacking subzi uses minimal ingred ....
Paneer Palak Koftas in Makhani Gravy
Recipe# 3565
02 Jan 19

  This recipe has an associated video
 by Tarla Dalal
Low-cal Paneer Palak Kofta in Makhani Gravy, anyone? The weight-watcher is usually terrified of words like paneer and makhani, but here is a low-cal version of this popular North Indian dish specially formulated to please food lovers without adding to their waistline. The innovative twist here is th ....
Cucumber and Mixed Sprouts Subzi
Recipe# 39690
19 Aug 19

 
 
by Tarla Dalal
Using mixed sprouts ensures an abundant supply of protein and iron in the recipe, while combining them innovatively with chopped cucumber results in a well-balanced flavour and texture, especially since the sprouts are cooked to the right extent retaining a mild crunchiness. Further, the cooking wat ....
Soya Vegetable Medley, Protein Rich Recipes
Recipe# 33241
19 Aug 19

 
 by Tarla Dalal
Soya vegetable medley, a tongue-tingling, spicy vegetable dish, which makes you feel stronger thanks to the immunity boost that the protein-rich soya chunks proffer! besides soya, coconut milk is also a good source of proteins; however it is high in fat too, making this an apt dish for athletes and ....
Tendli Aur Matki Subzi
Recipe# 6422
19 Oct 19

 
 by Tarla Dalal
Chockfull of nutrients, this subzi is an easy preparation of tendli and matki in a traditional manner, with usual taste-givers like onions, green chillies, tomatoes and spice powders. What makes this Tendli aur Matki Subzi unique is the combination of tendli and sprouts, which offers calcium, protei ....
Beans and Amaranth Leaves Dal
Recipe# 39645
19 Aug 19

 
 
by Tarla Dalal
An iron-rich trio of amaranth leaves, rajma and kabuli chana come together in this lip-smacking dal! Made of everyday ingredients, this delicious Beans and Amaranth Leaves Dal is also easy to prepare. Now, you can enjoy culinary pleasure hand in hand with good health and a sharp brain, because apart ....
Paneer Corn Korma, Protein Rich Recipe
Recipe# 33243
12 Mar 09

  This recipe has an associated video
 by Tarla Dalal
Paneer corn korma, this protein rich dish is packed with the goodness of curds and paneer, and tastes great with piping hot parathas . Protein-rich foods like coconut, poppy seeds and cashewnuts are dry roasted and blended well t ....
Vegetable Jalfraize
Recipe# 22426
26 Nov 07

 
 by Tarla Dalal
Jalfrezi is usually a dish made with green chillies, capsicum and onions as the base. In this variation, I have used my favourite combination of tofu and mixed veggies as the main ingredients. The tanginess imparted by the tomatoes and vinegar is the characteristic flavour of this dish. You c ....
Palak, Methi and Corn Subzi
Recipe# 22436
11 Nov 08

  This recipe has an associated video
 
by Tarla Dalal
All through the nine months of gestation, you need a good amount of protein and calcium to ensure your good health as well as the baby’s. This Palak, Methi and Corn Subzi is loaded with ingredients that can give you these essential nutrients. Not only that, the fenugreek, spinach and curds als ....
Sprouted Kala Chana Ambti
Recipe# 3576
19 Aug 19

  This recipe has an associated video
 
by Tarla Dalal
Like Sambhar is to Tamil Nadu, Amti is to Maharashtra. Amti is a flavourful dal preparation that is frequently prepared in Maharashtrian households. It is a versatile dish with many variants, and this particular one is a Sprouted Kala Chana Amti. It is rich in fibre and protein due to the use of kal ....
Paneer Lababdar
Recipe# 5568
25 Apr 19

  This recipe has an associated video
 by Tarla Dalal
Low-fat paneer cubes in an aromatic, spicy gravy with sautéed onions, the Paneer Lababdar is sure to be the highlight of your meal. Using low-fat paneer ensures that this flavourful dish is low in fat but rich in calcium and
Suva Chana Dal
Recipe# 5705
04 Jan 19

 
 by Tarla Dalal
Sometimes, the right combination of nutrients works better than a single supplement in overcoming a shortfall. In boosting haemoglobin levels for example, a combination of iron and protein will do the job better, as in the case of this Suva Chana Dal where the former brings in protein to support the ....
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