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High Protein Sabzis recipes


Last Updated : Oct 10,2024



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 rich curries |

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.

chole recipe | Punjabi chole | roadside chole | Punjabi chana masala | One serving of chole has 7.2 grams of protein ( 13% RDA). See calories of chole.

Chole, Punjabi Chole Masala, Chole RecipeChole, Punjabi Chole Masala, Chole Recipe

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. 

kala chana sundal recipe | black channa sundal | healthy kondakadalai sundal | protein, fibre, magnesium rich kala chana sundal |  One serving of kala chana sundal has 7.2 grams of protein ( 13% RDA). See calories of kala chana sundal.

Kala Chana Sundal, Sundal RecipeKala Chana Sundal, Sundal Recipe

What are the best sources of Vegetarian Protein Food for Indians? 

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
Quinoa 13.7
Wheat flour 12.1
Bajra 11.6
Barley 11.5
Jowar 10.4
Buckwheat 10.3
Ragi / nachni 7.3
Vegetables Protein (gm per 100 gm)
Green peas 7.2
Celery 6.3
Cauliflower 5.9
Broccoli 3.1

A recipe which offers around 4 to 5 g of protein per serving, can be considered as protein rich. However, for recipes like roti, dosa, idli etc. which are quantified in numbers, around 1.5 to 2 g can be considered as protein rich. This is because it is assumed that one person will consume at least 2 to 3 roti / dosa / idli etc. depending on its size. 

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.

healthy methi pitla recipe | methiche pithle | Maharashtrian methi pitla | One serving of healthy methi pitla has 8.9 grams of protein ( 16% RDA). See calories of healthy methi pitla.

 Methi Pitla ( Healthy Subzi)
Methi Pitla ( Healthy Sabzi)

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 paneer recipe | Punjabi achari paneer | restaurant style achari paneer | healthy achari paneer |  One serving of achari paneer has 13.4 grams of protein ( 24% RDA). See calories of achari paneer.

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.

palak paneer koftas in makhani gravy recipe | healthy spinach paneer kofta in makhani gravy | palak paneer kofta curry |  One serving of palak paneer koftas in makhani gravy has 11.4 grams of protein ( 21% RDA). See calories of palak paneer koftas in makhani gravy.

 

@R

 

Protien rich Rajasthani Sabzi  

masala chawli sabzi recipe | lobhia, black eyed beans sabzi | healthy Rajasthani chawli sabzi |  One serving of masala chawli sabzi  has 5.8 grams of protein ( 11% RDA). See calories of masala chawli sabzi.

@R

Masala Chawli

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


Show only recipe names containing:
  



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 ....
Chick Pea, Broccoli and Carrot Stir Fry, Protein Rich Recipe
Recipe# 33260
15 Dec 22

 
 by Tarla Dalal
The Chick Pea, Broccoli and Carrot Stir-Fry is a super interesting way to top up your protein stores. It has varied textures, from the mealy texture of kabuli chana to the crunch of sautéed veggies, not to forget the fabulous aroma and flavour of sesame seeds. Ingredients like chilli sauce, ging ....
Soya Matar ki Sabzi, Soya Mutter Masala Curry
Recipe# 1974
25 Apr 23

  This recipe has an associated video
 by Tarla Dalal
soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy | with 33 amazing images. soya matar sabzi recipe |
Maharashtrian Patal Bhaji, Paatal Bhaji
Recipe# 770
12 Aug 22

 
 by Tarla Dalal
Maharashtrian patal bhaji recipe | palak ki patal bhaji | healthy patal bhaji | with step by step images. patal chi bhaji is a nourishing daily fare which can be enjoyed by people of all a ....
Shahi Soya Subzi
Recipe# 22430
17 Jun 21

 
 by Tarla Dalal
Even the humble soya chunks become royal when floated atop a rich "Shahi" white gravy. Drain out the water and also the foam that forms on top of the onions and cashew mix when cooking as the flavour will be spoilt if you keep the foam on.
Sprouted Kabuli Chana and Palak, Folic Acid Rich Recipe
Recipe# 35071
14 Jun 21

 
 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 ....
Sai Bhaji (  Pressure Cooker)
Recipe# 33350
09 Dec 24

 
 
by Tarla Dalal
sai bhaji pressure cooker recipe | Sindhi sai bhaji | saibhaji | Indian style healthy sai bhaji | with 28 amazing images. sai bhaji pressure cooker recipe |
Kadhai Tofu
Recipe# 22427
12 Feb 21

 
 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 ....
Moong Dal Methi Sabzi
Recipe# 4829
15 Mar 21

 
 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. < ....
Paneer Capsicum Stir-fry
Recipe# 37774
23 Nov 21

 
 
by Tarla Dalal
paneer capsicum stir fry recipe | stir fried capsicum and paneer | Indian style paneer stir fry | paneer bell pepper stir fry | paneer capsicum stir fry is quick ....
Malai Kofta (subzi)
Recipe# 22418
16 Aug 20

 
 by Tarla Dalal
Amazingly tasty vegetable kofta, with an extra dose of goodness-thanks to the addition of soya granules. Potatoes and tofu add mass to the dish, even as they bind the rest of the ingredients together. If you are calorie-conscious, you could bake or steam the kofta instead of deep-frying. Kofta dishe ....
Urad Dal and Palak Sabzi
Recipe# 22453
15 Jun 23

  This recipe has an associated video
 
by Tarla Dalal
palak urad dal sabzi recipe | urad dal with spinach | healthy urad palak dal | palak dal | with 34 amazing images. urad dal with spinach is a dry dal made from pa ....
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 ....
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 ....
Masaledar Arbi
Recipe# 22491
11 Apr 23

 
 by Tarla Dalal
masaledar arbi ki sabzi recipe | arbi fry | arbi masala ki sukhi sabji | healthy Indian colocasia vegetable | with 35 amazing images. masaledar arbi ki sabzi is a dry sabzi made year round ....
Cucumber and Mixed Sprouts Subzi
Recipe# 39690
20 Aug 20

 
 
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 ....
Sprouted Masala Matki
Recipe# 5701
20 Oct 20

  This recipe has an associated video
 by Tarla Dalal
sprouted masala matki recipe | sprouted moth masala | matki sprouts curry | healthy snack | with step by step images. sprouted masala matki is a nourishing fare w ....
Tendli Aur Matki Subzi
Recipe# 6422
15 Mar 24

 
 by Tarla Dalal
tendli matki sabzi recipe | ivy gourd vegetable | tendli sprouts bhaji | healthy tendli sabzi | tendli matki sabzi is a nourishing addition to most healthy Indian ....
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 ....
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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