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High Protein Sabzis recipes


Last Updated : Aug 28,2021



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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Mixed Pulses with Vegetables
Recipe# 1394
26 Nov 20

 
 
by Tarla Dalal
mixed pulses with vegetables recipe | masala mixed vegetable with pulses | healthy mix kathol sabzi | spicy mix beans vegetable is a daily fare Indian sabzi thoug ....
Stuffed Karelas in Makhani Gravy
Recipe# 3499
24 Jun 19

 
 
by Tarla Dalal
Karela is a low calorie vegetable which is acclaimed for its anti-diabetic properties. This recipe is an attempt to make them appealing. The karelas are stuffed with moong dal and served in a makhani gravy that is made using very little oil. Enriched with protein, calcium, vitamin A, vitamin C, ir ....
Subz Makhani
Recipe# 5290
17 Nov 10

  This recipe has an associated video
 by Tarla Dalal
Does the name ‘makhani’ remind you of a butter-laden delicacy? well, this version tastes almost the same, but not as sinful as the original, thanks to the use of low-fat milk. The subz makhani features an exciting melange of veggies and spices, which make it a luxurious yet healthy accompaniment to ....
Tofu and Sprouts Subzi
Recipe# 22411
26 Nov 07

 
 by Tarla Dalal
Yin and yang. Black and white. Life always becomes more interesting when opposites come together! in this recipe, the crunchiness of sprouts and the softness of tofu come together in one bowl to steal your heart! this dish is easy to make but absolutely delicious! you can use a combination of sprout ....
Sprouts Misal
Recipe# 4812
14 Jun 14

 
 by Tarla Dalal
A recipe put together in minutes if sprouts are handy. . . . . . I have chosen this recipe as sprouting increases the calcium content of pulses and also aid digestion. Serve it with whole wheat bread or rice.
Stir- Fried Paneer, Broccoli and Baby Corn
Recipe# 4803
14 Jun 14

 
 by Tarla Dalal
A medley of crunchy veggies, sliced mushrooms and soft paneer, is stir-fried with pungent soy sauce, aromatic til and crunchy crushed peanuts. Til and peanuts always make a winning combination, whether in a sweet and crunchy chikki or as a seasoning for veggies, and you are sure to realize this trut ....
Bharwan Aloo
Recipe# 22423
19 Aug 19

 
 by Tarla Dalal
Aloo based recipes are a dime a dozen! But this is my all-time favourite. I guarantee you, the stuffing used for the aloo here is a first-rate blend of tofu, nuts and spices… best combination in the whole world! Cream helps to blend the ingredients well so that it sticks well to the cavities in the ....
Tofu Stuffed Bhindi
Recipe# 22424
26 Nov 07

 
 by Tarla Dalal
No reviews
A bhindi curry, which becomes rather exotic-thanks to the interesting grated tofu stuffing. The onions are grated to give a smooth texture to the gravy. If made as a sukhi (dry) subzi by simply cooking in oil without the masala, it makes for a great snack too.
Soya Malai Korma
Recipe# 22425
19 Aug 19

 
 by Tarla Dalal
No reviews
Straight from the kitchens of Northern India, a tasty vegetable dish, fit for a royal feast! It's amazing how the addition of a little cream gives a rich feel to a dish! Ensure that the mixture is cooked well after adding the tomato purée... only then will the sour taste of tomatoes mellow and you w ....
Soya Mutter Pasanda
Recipe# 22429
19 Aug 19

 
 by Tarla Dalal
No reviews
A scrumptious subzi that is also very simple to make! Green peas and soya chunks come together in an all-new style! Most of the preparations can be done well in advance, so you can whip this dish together in a jiffy! Boiled onion paste and tomato puree can be made and stored in the refrigerator to b ....
Stuffed Capsicum in Tomato Gravy
Recipe# 22416
26 Nov 07

 
 
by Tarla Dalal
No reviews
This is an interesting and tasty way to include tofu in your diet… so interesting that you will no longer be the centre of attraction at your party… this dish will steal the limelight! Grated tofu and potatoes mixed with spices and vegetables, stuffed into capsicum, topped with hot rich gravy. Choos ....
Bengali Style Soya Subzi
Recipe# 22417
19 Aug 19

 
 
by Tarla Dalal
No reviews
A lovely subzi recipe from West Bengal. Big cubes of potatoes are deep-fried and mixed with marinated soya chunks. Irresistible, really! I have used soya milk and curds to marinate the chunks. Soya milk is easily available these days in different flavours; however for the subzi make sure you use uns ....
Mughlai Tofu
Recipe# 22422
19 Aug 19

 
 by Tarla Dalal
No reviews
The magic touch of the Mughals transforms tofu into a royal treat! The white paste is the key ingredient of this delicacy as it imparts the required taste and rich texture. Make sure you soak the seeds in warm water as it softens and forms a smooth paste on grinding. You can also make white paste us ....
Chick Pea, Broccoli and Carrot Stir Fry, Protein Rich Recipe
Recipe# 33260
14 Jan 19

 
 by Tarla Dalal
No reviews
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 ....
Methi Tofu
Recipe# 22431
19 Aug 19

 
 by Tarla Dalal
No reviews
Methi peps up even the simplest of dishes! This is no exception. Add salt to the methi and squeeze it well to remove the inherent bitterness of the methi leaves. You can even salt and squeeze the methi and store it in the freezer for days or even months; just defrost and use whenever you want. Just ....
Soya Vegetable Medley
Recipe# 22432
19 Aug 19

 
 by Tarla Dalal
No reviews
Mixed vegetables and soya in a coconut based gravy a very thoughtful combination indeed! The dish can be cooked in very little time as all the veggies added are pre-cooked. Make sure the tomatoes are cooked well; otherwise the coconut milk will curdle.
Soya Methi Masala
Recipe# 32999
19 Aug 19

 
 by Tarla Dalal
No reviews
Soya Methi Masala, a low-calorie subzi for health freaks! Relish it with phulkas or with any other roti or paratha and cut down on your visible fat intake. This subzi is double dose of health as it is low cal and made using soya granules, fenugreek which is high in vitamin A and calcium. Low-fat mil ....
Kadhai Chole
Recipe# 3571
26 Nov 12

 
 by Tarla Dalal
No reviews
Chole, a traditional Punjabi dish, is usually made using a lot of fat. But this easy to make recipe is lower in calories and is just as tasty. The oil does not contribute much flavour, it is the spices that create this dish. Instead of bhature (deep fried puris) serve it with Nutritious Garlic Naans ....
Chana Dal with Cucumber, Healthy Chana Dal Sabzi
Recipe# 4781
15 Jun 21

  This recipe has an associated video
 by Tarla Dalal
No reviews
chana dal with cucumber recipe | cucumber chana dal subzi | healthy chana dal sabzi | khira aur chana dal ki sabji | with 28 amazing images. chana dal with cucumber reci ....
Hyderabadi Baingan Subzi
Recipe# 5291
18 Oct 19

  This recipe has an associated video
 
by Tarla Dalal
No reviews
Grated cauliflower replaces coconut to create a healthier and heart-friendly version of the traditional Hyderabadi Baghara Baingan. Although most people will not think of pressure-cooking brinjals, here we have opted for that method so as to retain the nutrients and reduce the oil required. As a res ....
Palak Jeera Nimki
Recipe# 42541
27 Aug 20

 
 by Tarla Dalal
No reviews
A non-fried version of the famous Bengali snack, you will love to bite into this Palak Jeera Nimki at tea-time! While the traditional version is usually made of refined flour (maida), which is ....
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