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High Protein Salads & Raitas recipes


Last Updated : Sep 07,2021



प्रोटीन से भरपूर भारतीय सलाद और रायता - हिन्दी में पढ़ें (High Protein Salads & Raitas recipes in Hindi)
હાઇ પ્રોટીન સલાડ અને રાયતા - ગુજરાતી માં વાંચો (High Protein Salads & Raitas recipes in Gujarati)

High Protein Indian Salad and Raita Recipes | Healthy Protein Rich Vegetarian Salads and Raitas | Protein Rich Veg Salads and Raitas |  

High Protein Indian Salad and Raita Recipes | Healthy Protein Rich Vegetarian Salads and Raitas | Protein Rich Veg Salads and Raitas. Salads are served on their own, may be as a healthy snack option sometimes, however raitas are usually served as a part of the meal. But be it a meal or a part of the meal, protein is required throughout the day for various bodily functions, of which maintenance and repair of body cells and building immune cells are some of the important functions. Read about 21 Protein Rich Foods

High Protein Indian Salads using Pulses and Sprouts

Include an array of pulses and legumes and their sprouts to make up your protein requirement. These are the highest source of protein for a vegetarian. Of course you will have to plan these salads in advance as most pulses need a minimum of 6 to 8 hours of soaking and then sprouting and/or cooking.

One of the most nutritious beans - chickpeas are rich in ironprotein and folic acid . Curds enrich this tangy Indian chickpea salad with mint dressing with more protein and calcium while coriander and mint increase its vitamin A content. So we have got you a salad with such a combination that is chickpea salad with mint dressing.

Indian chickpea salad for weight loss | kabuli chana salad with pudina dressing | healthy chickpea salad for weight loss |Indian chickpea salad for weight loss | kabuli chana salad with pudina dressing | healthy chickpea salad for weight loss |

Mixed sprouts salad is an absolutely healthy protein rich salad fit to be a meal in itself. This Indian sprouts salad has a few more health benefits. Radish is a good source of vitamin C- a nutrient needed to have strong gums and a strong immunity. Tomatoes, on the other hand, are rich in lycopene and vitamin A – both of which are antioxidants and help in reducing oxidative damage to cells in the body. All these together help to maintain the health of organs.

mixed sprouts salad recipe | healthy sprouts salad | sprouts salad for weight loss | Indian sprouts salad benefits |mixed sprouts salad recipe | healthy sprouts salad | sprouts salad for weight loss | Indian sprouts salad benefits |

Also Watch : How to Sprout and Boil Moong

how to sprout moong | healthy mung beans sprouts | how to sprout mung beans at home | how to make sprouts

how to sprout moong | healthy mung beans sprouts | how to sprout mung beans at home | how to make sprouts

Healthy bean sprout salad is a scrumptious salad of vitamin A rich lettuce and tomatoes paired with moderately protein rich bean sprouts, which are excellent for clear vision. The tangy lemon dressing is also a storehouse of vitamin C, which improves the nutrient quotient of this salad. Enjoy the lemony sprouts salad as soon as it is prepared, to benefit the most from its nutrients, and to enjoy the crunchiest texture.

Lettuce and Bean Sprouts Salad in Lemon DressingLettuce and Bean Sprouts Salad in Lemon Dressing

Nutritious matki beans join hands with a couple of crunchy and colourful veggies to make a scrumptious matki salad. Simple spices add to the flavour of this healthy sprouts salad, while tangy lemon juice works its magic. This easy sprouts salad abounds in proteinironpotassiumfibrevitamin A and vitamin C. Protein and fiber will aid in weight loss while the iron will help keep anemia at bay. The vitamins will together help reduce the inflammation in the body and ward off free radicals from the body. They will also build your body’s defense against various diseases.

Matki Salad, Healthy Moath Bean SaladMatki Salad, Healthy Moath Bean Salad

High Protein Indian Salads using Paneer

Apart from pulses and legumes, paneer is said to be one of the richest sources of protein. Paneer aur hara chane ka salad is a salad with simple flavours of basic Indian spices. True to its name, this healthy paneer chana salad, has a bountiful of nutrients to tempt you if you’re a health freak. Learn how to make protein and calcium rich paneer salad recipe at home.

paneer aur hara chane ka salad recipe | healthy paneer chana salad | protein rich chana salad | calcium rich paneer salad recipepaneer aur hara chane ka salad recipe | healthy paneer chana salad | protein rich chana salad | calcium rich paneer salad recipe

Salads like this make a wonderful meal! With peppy flavours and a plethora of textures, the Quinoa Paneer Carrot Pepper Salad is ideal for lunch or dinner. It has a good mix of food groups, which makes it filling and nourishing. Quinoa is a complete protein, and together with paneer it caters to your protein requirements for the day. Carrots are wonderful for your eyesight, while lettuce is a low-cal ingredient that abounds in nutrients like calcium , iron , folate, and vitamins A and C. All together, these nutritious ingredients make the salad a complete meal!

Quinoa Paneer Carrot Peppers Salad, for Lunch Or DinnerQuinoa Paneer Carrot Peppers Salad, for Lunch Or Dinner

High Protein Indian Raita Recipes using Vegetables

When we talk of protein curd also tops the chart and a lot of people prefer flavoured curd. But believe me you can set curds at home, toss in fruits or veggies of your choice and flavour them with fresh herbs and spices to whip up quick fix protein packed raitas.

Basic Homemade Curd, Dahi Or Yogurt Using Cow's MilkBasic Homemade Curd, Dahi Or Yogurt Using Cow's Milk

Beetroot, cucumber and tomato raita is a nourishing accompaniment to any main meal. Healthy cucumber tomato beetroot raita is sure to satisfy your taste buds and hunger both. Gather antioxidants like vitamin A , lycopene, betalain and Vitamin C from this healthy vegetable raita. These antioxidants will improve your resistance against diseases. Further it is also a rich source of protein, due to the use of curd. Thus this raita is a nourishing addition to cancer patient’s diet too.

beetroot, cucumber and tomato raita recipe | healthy cucumber tomato beetroot raita | Indian style veggie raita | healthy vegetable raita |beetroot, cucumber and tomato raita recipe | healthy cucumber tomato beetroot raita | Indian style veggie raita | healthy vegetable raita |

Want a double dose of protein? Add a handful of sprouts to the curd as we have done in the recipe of Spinach and Mixed Sprouts Raita (9.5 g of protein). This scrumptious and refreshing healthy palak sprouts raita makes an exciting accompaniment to any meal. The fibre from sprouts is a means of managing blood cholesterol and sugar levels. The potassium from sprouts and curd will help to control blood pressure and sustain cardiac health. Diabetics too can enjoy a small portion of this raita as a part of their meal. It's high protein content will help to reduce the overall glycemic load of the meal.

Spinach and Mixed Sprouts RaitaSpinach and Mixed Sprouts Raita

Maintain cell health and build strong bones with these raitas.

High Protein Indian Raita Recipes using Fruits

Fruits are a concentrated source of antioxidants and curd abound in protein. Combine the 2 to make nourishing raitas and you are set for your health journey. Well, you can easily toss in any fruits of your choice in curd and mix to make a raita, but certain fruits pair very well with curd. And when they are pepped up with correct herbs and spices, they cannot fail to please you and nourish your body.

Strawberry and black grape raita is a healthy strawberry black grape raita made from strawberries, black grapes, low fat curds, cumin seed powder and black salt. There is zero sugar used in strawberry and black grape raita and it's quick to make. Curd is one of the richest source of proteincalcium and minerals. Strawberries are chock-full of a phytonutrients, which are good antioxidants and reduce body inflammation. This pink-red coloured fruit abounds in Vitamin C. The flavonoid quercitin found in grapes helps to reduce the risk of heart diseases and prevents the onset of stroke.

Strawberry and Black Grape RaitaStrawberry and Black Grape Raita

This sweet and delicious raita makes use of curds-which is a powerhouse of calcium and protein. A cup of low-fat curd meets 25% of the adult recommended dietary allowance for calcium. So ensure that you include a cup of curd in your daily intake of food. This fresh fruit raita will ensure that you stock up on calcium and protein through tasty means!

Fresh Fruit RaitaFresh Fruit Raita

A perfect blend of sweet and spice, this banana raita will change your view about the fruit. If you thought banana could be used to make only desserts and fruit salads, you will be pleasantly surprised by this kele ka raita. Ingredients for banana raita are always available in Indian kitchens. We all have atleast one banana and curd in our houses and this banana raita recipe can be made in 10 minutes.

Banana RaitaBanana Raita

Try and have at least a few of these fruits when they are in season for their medicinal value, if not for their unusual flavour. Jamun is a fruit that is most commonly avoided by many, due to its sharp and tangy taste. However, this fruit is said to be a boon for diabetics as the enzyme 'jamboline' in it helps to control the blood sugar levels. So we've specially made this jamun raita in which the taste of jamun is very nicely enhanced by the blend of cumin seeds powder and coriander with low-fat curds.

Jamun RaitaJamun Raita

Make the most use of seasonal fruits and veggies, toss them with sprouts or add them to curd to make protein rich tongue-tickling salads and raitas. Resplendent with the natural flavours, these salads and raitas with their combination of ingredients will bestow a mouth-watering impact on the diner!

Enjoy our High Protein Indian Salad and Raita Recipes | Healthy Protein Rich Vegetarian Salads and Raitas | Protein Rich Veg Salads and Raitas 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 Soups

High Protein Starters Snacks

High Protein Sabzis


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Kulith Salad, Protein Rich Recipe
Recipe# 33255
12 Mar 09

 
 
by Tarla Dalal
Kulith salad, the nutrient content and digestibility of pulses increase manifold when sprouted. It is not surprising then, that the protein-rich horse gram is used in the sprouted form in this recipe. Paneer adds to the protein content, while tomatoes, green chillies and coriander give the sal ....
Zero Oil Green Mogri Raita
Recipe# 42277
29 Nov 17

 
 
by Tarla Dalal
No reviews
The Zero Oil Green Mogri Raita has a very appetizing flavour and tempting good looks, with the green colour of the radish pods contrasting against the creamy white curds. Just a dash of spice powders and black salt is enough to spruce up this raita, as mogri is naturally tasty. You can also ....
Broccoli, Bean Sprouts and Green Peas Salad, Healthy Salad Recipe
Recipe# 37302
26 Mar 18

  This recipe has an associated video
 by Tarla Dalal
A combination of antioxidant and fibre rich greens like broccoli and green peas with bean sprouts is an asset for weight-watchers . The sesam ....
Zero Oil Purple Mogri Raita
Recipe# 42276
31 May 18

 
 
by Tarla Dalal
No reviews
Radish pods of different varieties are available in India only during the winter months. They have a unique taste, which is enjoyably spicy, and can be cooked in various ways. Here, we have made a scrumptious and refreshing Zero Oil Purple Mogri Raita with the purple radish pods. Spiced up with ....
Quinoa Avocado Veg Healthy Office Salad
Recipe# 42296
25 Mar 19

 
 by Tarla Dalal
Here’s one more mind-blowing way to include healthy quinoa in your diet. A lunch salad made of cooked quinoa, sprouts, avocado, yummy veggies and mushroom, this salad has a scrumptious mouth-feel and a colourful, attractive appearance. Tosse ....
Quinoa, Rocket Leaves and Chickpea Veg Salad, Buddha Bowl
Recipe# 42411
01 Apr 19

 
 by Tarla Dalal
The Urban Dictionary defines a Buddha Bowl as “a bowl which is packed so full that it has a rounded belly appearance on the top much like the belly of a Buddha.” Commonly, the term is used to describe a salad lunch that’s chock-full of healthy ingredients, including veggies, beans or lentils, an ....
Antioxidant, Protein Rich Healthy Lunch Salad
Recipe# 42207
04 Apr 19

 
 by Tarla Dalal
This is a crunchy, colourful and healthy salad that you can have any time, and even carry to work in the lunch box! Coloured capsicum, onion and lettuce are loaded with antioxidants, which help build our immune system and fight various diseases. Their peppy flavour and crunchy texture also help ....
Whole Masoor Salad
Recipe# 40134
05 Apr 19

 
 by Tarla Dalal
Here is another lip-smacking way to enjoy wholesome masoor. In this irresistible Whole Masoor Salad, this nutrient-packed lentil is combined with assorted veggies and a tangy dressing of lemon juice and green chillies. A dash of olive oil in the dressing rounds off the flavours well, while a sp ....
Paneer Tomato and Lettuce Salad in Tangy Dressing
Recipe# 5276
15 Apr 19

 
 by Tarla Dalal
An interesting combination of textures blended with a tangy dressing. For a healthier option, replace low fat paneer with tofu (soya paneer), which contains beneficial phytonutrients like 'genistein' and 'isoflavones' that lower blood cholesterol levels and remove fatty deposits from the arteries.
Potato and Peas Salad
Recipe# 5274
26 Jun 19

 
 by Tarla Dalal
No reviews
Fibre-rich unskinned potatoes and colourful green peas make a healthy and filling salad. Green peas are a storehouse of fibre that binds ldl and helps evict it from the body.
Fruity Chana Salad ( Delicious Diabetic Cookbook)
Recipe# 3492
28 Jun 19

 
 by Tarla Dalal
I often turn to this delightful salad when i have leftover chick peas and a basket of fruits in the refrigerator. The chick peas have a wealth of nutrients like energy, protein, calcium and iron while the orange segments abound in vitamin c which helps to enhance our resistance to diseases. Feel fre ....
Minty Bean Salad
Recipe# 3600
28 Jun 19

  This recipe has an associated video
 by Tarla Dalal
For an accompaniment to a main dish, try this novel combination of black-eyed beans (lobhia) with a fresh minty flavour. Tomato, coriander and lemon add more tang and nutritional value i.e. vitamin A, vitamin C, folic acid and iron to this salad. Serve at room temperature immediately after tossing i ....
Crunchy Salad with Curd Bread Mayonnaise
Recipe# 33237
29 Jun 19

 
 by Tarla Dalal
One of the best examples to prove that good health comes in tasty and innovative forms! Crunchy Salad with Curd Bread Mayonnaise is a delicious salad that is packed with the goodness of curds and walnuts, which make it a storehouse of protein and calcium. The assortment of veggies and fruits used in ....
Herbed Curd Dip
Recipe# 329
29 Jun 19

 
 by Tarla Dalal
Just what you need to make a plate of crispies super special! The Herbed Curd Dip, made with parsley, curds and cream is a very vibrant and versatile accompaniment for almost all kinds of Finger Foods ranging from crackers and chips to
Kale Angoor ka Raita
Recipe# 6485
29 Jun 19

  This recipe has an associated video
 by Tarla Dalal
If you like to treat your palate to novel flavours, then you are sure to love this Kale Angoor ka Raita. Made with a rare combination of chopped black grapes and whisked curds, this raita is made all the more tantalising by the addition of appropriate spice powders and black salt. Choose ripe yet fi ....
Spinach Raita, for Weight Loss and Athletes
Recipe# 41131
15 Nov 19

  This recipe has an associated video
 by Tarla Dalal
First things first, this Spinach Raita is a pleasure to look at – with vibrant green shreds of spinach dotting sparkling white curds. The very appearance tempts you to taste it, while the punchy taste of black salt makes you fall in love with. This flavourful Spinach Raita is a great dish for at ....
Sprouted Fruity Bean Salad (  Desi Khana)
Recipe# 1471
26 Nov 19

 
 by Tarla Dalal
Nutritious sprouts pairs well with invigorating orange and tomatoes, balanced carefully with sweet bananas and grapes. Delicate spices weave in and out of the sprouted fruity bean salad, taking the user on a culinary adventure.
Burhani Raita, Hyderabadi Masala Curd Raita
Recipe# 41483
09 Dec 19

 
 by Tarla Dalal
Burhani Raita is a nice and masaledar Hyderabadi raita, which combines the pungency of garlic with the aroma of coriander and the flavour of popular spice powders. The Burhani Raita is super easy to make – you just need to whisk the curds and mix in the r ....
Strawberry and Black Grape Raita
Recipe# 40076
17 Feb 20

 
 
by Tarla Dalal
strawberry and black grape raita | healthy strawberry black grape raita | quick black grape and strawberry raita | with amazing 8 images. strawberry and black grape raita is a
Tomato Onion Raita, Onion Tomato Raita
Recipe# 41080
21 Feb 20

  This recipe has an associated video
 by Tarla Dalal
tomato onion raita recipe | onion tomato raita | pyaz tamatar ka raita | healthy onion tomato raita | with 9 amazing images. One of the most popular raitas in both North and South India, ....
Cucumber Raita, Low Calorie Healthy Cooking
Recipe# 32994
28 Feb 20

 
 by Tarla Dalal
healthy cucumber raita | low calorie cucumber raita recipe | cucumber raita for weight loss | cucumber raita benefits | with 15 amazing images. Healthy cucumber raita
Lauki ka Raita, Dudhi Raita
Recipe# 33251
23 Mar 20

  This recipe has an associated video
 
by Tarla Dalal
lauki ka raita | doodhi raita | dudhi raita | bottle gourd raita | with 22 amazing images. Revel in the cooling effect and goodness of doodhi and
Veg Raita, Mixed Vegetable Raita
Recipe# 3602
24 Mar 20

 
 
by Tarla Dalal
veg raita recipe | mixed vegetable raita | healthy veg raita | quick veg raita | with 11 amazing images. The veg raita recipe is made from low fat curds, beetroot ....
Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad
Recipe# 42373
29 Apr 20

 
 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 ....
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