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High Protein recipes


Last Updated : Jul 24,2018



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Why do we need Protein Rich Foods?

Protein is one such nutrient that we usually take for granted, assuming that it will automatically come from one or the other ingredients we consume!

However, we need to understand that not only do we need Protein Rich Foods throughout our life, we also need it in varying quantities, depending on the stage we are in. The special requirements of proteins at different stages of our life, depend upon its functions during every age, may it be childhood, old age, or pregnancy.

Proteins Rich Foods are critical for 8 important tasks:

1. Growth and development of the body.
2. Managing the wear and tear of all cells of the body.
3. Bone and muscle development.
4. Forms a protective layer for skin, hair and nails.
5. Regulate several metabolic activities, such as the digestive enzymes and oestrogen, progesterone, testosterone etc.
6. Build immunity as anti-bodies, which protect the body against a host of infections, are made up of proteins.
7. Help in transport of oxygen to various parts of the body.
8. Aid in healthy vision by combining with vitamin A, which gets activated when it comes in contact with dim light.

What are the best sources of Veg Protein Food?

While it is generally acknowledged that non-vegetarian foods are the richest sources of proteins, there is no reason for vegetarians to worry, as there are a number of vegetarian foods such as milk and milk products, pulses, nuts, sprouts, soya and its products, a few veggies that are rich in protein etc. All we need to do is combine them in the right ways.
 

Milk & Milk Products   Protein (gm per 100 gm)
Cheese 24.1
Mozzarella Cheese 19.4
Curd 4.3
Milk 4.3
Paneer 2.5
Soya Products Protein (gm per 100 gm)
Soya chunks 43.2
Soya Flour 43.2
Tofu 13.8
Nuts & Oilseeds Protein (gm per 100 gm)
Groundnuts 25.3
Cashewnuts 21.2
Poppy seeds 21.1
Almonds 20.8
Sesame seeds 18.3
Walnuts 15.6
Fresh coconut 6.8
Dals & Pulses Protein (gm per 100 gm)
Cow pea 24.1
Black gram dal 24.0
Bean sprouts 24.0
Moath beans 23.6
Rajma 22.9
Chana dal 20.8
White chick pea 17.1
Cereals & Cereal Products Protein (gm per 100 gm)
Wheat germ 29.2
Wheat flour 12.1
Buckwheat  
Vegetables Protein (gm per 100 gm)
Green peas 7.2
Celery 6.3
Cauliflower 5.9
Broccoli 3.1

How much Protein do we need?

The requirement of protein varies based on several factors such as sex, growth, pregnancy and lactation, activity level, etc. Refer the table given below

Group Age Protein (g/d) Function
Infants 0-6 months 2.05 g/kg The rapid growth spurt calls for high protein intake.
  6-12 months 1.65 g/kg The rate of growth is lowers slightly; therefore the need for protein is lesser than the first six months.
Children 1-3 years
4-6 years
7-9 years
22
30
41
The requirement of protein for growth increases consistently throughout childhood.
Boys

Girls
10-12 years

10-12 years
54

57
The requirement of protein for girls is higher than boys as the growth spurt in girls’ starts earlier.
Boys

Girls
13-15 years

13-15 years
70

65
Growth spurt begins at this age for boys hence they require higher amounts of protein.
Boys

Girls
16-18 years

16-18
78
63
Boys have higher muscle mass than girls hence require more protein.
Man

Woman
18 and above

18 and above
60

50
Required for the major bodily functions. (refer page…). Depending on the amount of work that an individual performs, the protein requirement varies. 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.
  Pregnant woman +15 Extra protein is needed for the growing foetus and for building of maternal tissue, formation of haemoglobin etc.
  Lactation: 0-6 months +25 Additional protein is needed for milk production as the infant is exclusively breastfed during this period.
  Lactation: 7-12 months +18 The requirement reduces as the child’s diet is supplemented with other foods apart from breast milk. Therefore, the requirement reduces.

 


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Methi Toovar Dal, Healthy Recipe
Recipe# 42405
13 Jun 18

 
 
by Tarla Dalal
No reviews
Add more punch to the everyday toovar dal by teaming it up with tongue-tickling fenugreek leaves. Methi leaves have a very attractive flavour and aroma – its unique bitterness is actually pleasing to the palate and quite addictive! Here, it perks up the flavour of toovar dal, along with other ev ....
Soya Bhurji ( Pressure Cooker)
Recipe# 33347
10 Aug 18

 
 
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
10 Aug 18

 
 by Tarla Dalal
Soya bhurji, soya served in a different style than seen before. The basic bhurji masala and garlic paste, adds its flavour and enhances the taste of the otherwise bland soya granules. This subzi is a
Dal Fry
Recipe# 1965
10 Aug 18

  This recipe has an associated video
 by Tarla Dalal
From roadside dhabhas to global Indian restaurants, almost all diners serve this all-time favourite Dal Fry. A mixture of moong and masoor dal cooked to perfection and perked up with an aromatic tempering along with fried onions and tomatoes, this dal has a very pleasing texture and irresistib ....
Healthy Broccoli Fried Rice Recipe
Recipe# 42504
06 Aug 18

 
 
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
Chana Dal Pancakes
Recipe# 3510
06 Aug 18

 
 by Tarla Dalal
It has been recently discovered that chana dal is a very beneficial pulse for diabetics as it helps in the utilization of sugar effectively causing a slow rise in blood sugar levels because of its low glycemic index. This recipe makes use of soaked chana dal mixed with vitamin rich vegetables and ....
Sprouts Dhokla
Recipe# 39007
04 Aug 18

  This recipe has an associated video
 by Tarla Dalal
Once a gujarati staple, steamed and low cal dhoklas are universally popular these days! they make a particularly wholesome and light breakfast. Add sprouted moong and spinach to add colour and make them more nourishing.
Chana Dal and Cabbage Tikki
Recipe# 38028
30 Jul 18

  This recipe has an associated video
 
by Tarla Dalal
Diabetic-friendly ingredients like chana dal and cabbage, flavoured elegantly with mint leaves and cumin seeds powder, make brilliant tikkis! The crispness of the Chana Dal and Cabbage Tikki brought about by the interplay of chana dal and curds is indeed remarkable, but must be had fresh off the tav ....
Dal Amritsari
Recipe# 30904
30 Jul 18

 
 by Tarla Dalal
Dal Amritsari, as the name suggests is a dal from the city of Amritsar in North India. Prepared with whole black lentils or whole urad, this dal is ready in a jiffy when cooked in a pressure cooker, without compromising on the taste. A tadka or tempering is prepared for this dal with tomatoes onio ....
Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad
Recipe# 42373
30 Jul 18

 
 by Tarla Dalal
Juicy zucchini and scrumptious red pumpkin cubes are tossed together with mushrooms and sea salt, to make a delicious and filling salad. Vibrant rocket leaves and succulent feta cheese add to the goodness of this lunch salad, while a tongue-tickling dressing with herbs and garlic adds to the fun ....
Kadhi ( Gujarati Recipe)
Recipe# 607
31 May 18

  This recipe has an associated video
 
by Tarla Dalal
Kadhi is inseparable from gujarati cuisine. It is basically a wonderful sweet and spicy curd mixture thickened with gram flour, which can be enhanced in many ways using other ingredients like pakoras and koftas. This simple dish requires tact and perfection, which comes from practice. Remember never ....
Spicy Soya Bhurji
Recipe# 22415
10 Aug 18

 
 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
Doodhi Theplas
Recipe# 3592
16 Jul 18

 
 by Tarla Dalal
This is the real thing - a healthy snack that is full of protein, calcium and fibre. You'll be amazed at how easily this traditional Gujarati dish can be made 'healthy' by skipping the oil that is considered so essential to cook them. They also make a great travelling snack, as they stay well for ....
Cauliflower Greens Mixed Sprouts Tikki
Recipe# 42537
06 Jul 18

 
 by Tarla Dalal
No reviews
Make the most of cauliflower greens to up your haemoglobin levels! Though not very commonly used, these greens are a very good source of iron and lend themselves to the preparation of very tasty dishes, such as this Cauliflower Greens Mixed Sprouts Tikki. This easy and tasty starter uses mixed s ....
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