High Protein Indian Diet Essentials

For anyone aiming to boost their protein intake, especially through vegetarian options, Indian cuisine offers a range of delicious and nutritious dishes. Each of these recipes is rich in protein and packed with flavors that can make your meals wholesome and satisfying.

1. Moong Dal Chilla

• Ingredients:
  • 1 cup moong dal (split green gram), soaked overnight
  • 1 green chili, chopped
  • 1 small onion, chopped
  • Salt to taste
  • A pinch of turmeric powder
  • Fresh coriander leaves, chopped
  • Oil for cooking
• Method:
  1. Drain and grind the soaked moong dal with green chili to a smooth batter. Add water if needed.
  2. Mix in the chopped onion, salt, turmeric powder, and coriander leaves.
  3. Heat a non-stick pan and pour a ladleful of batter, spreading it like a pancake.
  4. Drizzle a little oil around the edges and cook until golden on both sides.
  5. Serve hot with green chutney.

2. Paneer Bhurji

• Ingredients:
  • 200g paneer (cottage cheese), crumbled
  • 1 onion, chopped
  • 1 tomato, chopped
  • 1 green chili, chopped
  • 1/2 tsp turmeric powder
  • 1/2 tsp cumin seeds
  • Salt to taste
  • Fresh coriander leaves, chopped
  • Oil for cooking
• Method:
  1. Heat oil in a pan, add cumin seeds, and let them splutter.
  2. Add onions and green chili, and sauté until onions turn golden.
  3. Mix in the tomatoes, turmeric, and salt, and cook until tomatoes soften.
  4. Add the crumbled paneer and stir well, cooking for a few more minutes.
  5. Garnish with coriander leaves and serve with roti or toast.

3. Green Peas Curry

• Ingredients:
  • 1 cup green peas
  • 1 onion, chopped
  • 1 tomato, chopped
  • 1 tsp ginger-garlic paste
  • 1/2 tsp cumin seeds
  • 1/2 tsp turmeric powder
  • 1/2 tsp garam masala
  • Salt to taste
  • Fresh coriander leaves, chopped
  • Oil for cooking
• Method:
  1. Heat oil in a pan, add cumin seeds, and let them splutter.
  2. Add onions and ginger-garlic paste, sauté until golden.
  3. Mix in the tomatoes, turmeric, garam masala, and salt, and cook until tomatoes soften.
  4. Add green peas and a little water, cover, and cook until the peas are tender.
  5. Garnish with coriander leaves and serve with rice or roti.

4. Sprouts Salad

• Ingredients:
  • 1 cup mixed sprouts (like moong, chana)
  • 1 cucumber, chopped
  • 1 tomato, chopped
  • 1 small onion, chopped
  • Fresh coriander leaves, chopped
  • Salt to taste
  • Juice of 1 lemon
  • A pinch of chaat masala
• Method:
  1. In a bowl, mix the sprouts, cucumber, tomato, onion, and coriander leaves.
  2. Add salt, lemon juice, and chaat masala. Toss well.
  3. Serve fresh as a healthy, high-protein snack.

5. Moong Dal Tadka

• Ingredients:
  • 1 cup moong dal (split yellow gram), soaked
  • 1/2 tsp cumin seeds
  • 1/2 tsp mustard seeds
  • 2-3 cloves garlic, chopped
  • 1 small onion, chopped
  • 1 tomato, chopped
  • 1/2 tsp turmeric powder
  • Salt to taste
  • Fresh coriander leaves, chopped
  • Oil or ghee for cooking
• Method:
  1. Boil the soaked moong dal with salt and turmeric powder until soft.
  2. Heat oil or ghee in a pan, add mustard and cumin seeds, and let them splutter.
  3. Add garlic and onion, sauté until golden. Mix in tomatoes and cook until soft.
  4. Pour this tadka over the cooked dal, mix well, and garnish with coriander.
  5. Serve with rice or chapati.

6. Chickpea Salad

• Ingredients:
  • 1 cup boiled chickpeas
  • 1 cucumber, chopped
  • 1 tomato, chopped
  • 1 small onion, chopped
  • Salt to taste
  • A pinch of black pepper
  • Fresh coriander leaves, chopped
  • Juice of 1 lemon
• Method:
  1. In a large bowl, combine chickpeas, cucumber, tomato, and onion.
  2. Add salt, pepper, lemon juice, and coriander. Toss well.
  3. Serve fresh for a protein-packed meal.

These recipes are easy to make, nutrient-rich, and a great addition to any high-protein diet! Enjoy your meals while meeting your protein needs with these flavorful Indian dishes.