Fulfilling nutritious goals is as simple as that. Traditional Indian kitchens are heavily dependent on pulses and paneer to make meals.
By making it your preferred choice, you can easily fuel your body with high protein by using these ingredients that you are already using throughout the week. High-protein vegetarian Indian food includes dairy-based and plant-based products that support muscles, tissue growth, and help to maintain overall health. Common sources of protein included in Indian food items are pulses, paneer, sprouts, chana, milk, beans and whole grains. Including these foods in daily meals helps to maintain a balanced vegetarian diet.
But there is one frequent question that's on the mind of high-protein veg Indian people: are vegetarians getting enough protein without meat, eggs or fish? The answer to this question is yes; they can get enough protein without including meat, eggs, or fish in their dish by including ingredients like chickpeas, rajma, paneer, pulses and so on. Even if they go to restaurants, they can order dishes like paneer tacos, paneer bhurji, paneer tikka, rajma rice bowl, mushroom tikka and many more dishes according to their taste.
Let's take an example of one dish that is high in protein: Paneer Tacos.
- Firstly, for the outer layer of tacos, chefs can take that layer of besan ka chila”. To make that, what they have to do is take besan in a bowl and add some finely chopped veggies like onion, carrot, or grated carrots, then make a batter by slowly adding the water to make sure that the batter maintains consistency.
- Then take the pan, grease it with olive oil, spread the batter evenly and cook it for 10 to 15 minutes; then your Chila is ready!
- Then, for the filling, you can take the mixture of cheese and boiled chickpeas and mix it well by adding some veggies of your choice, some spices including oregano and chilli flakes.
- Spread this filling on one side of the chilla, fold it from the other side, and toast it for 5 to 10 minutes, and your tasty, delicious, high-protein tacos are ready! Serve it with mint sauce or tomato ketchup.
Along with that, in the restaurant you can order the following dishes as high-protein dishes:
Thecha Paneer Bowl
Protein source: yogurt and paneer
- You can order this bowl when you want to have something indulgent and tasty but with proper nourishment. In this bowl, soft paneer cubes are completely coated with chilli garlic Thecha, warm grains and finished with crunchy vegetables and a cool yogurt dressing.
- The combination of paneer and yogurt is the perfect punch of high protein without any effort. The other reason to love this bowl is that it works as a complete meal bowl. You can take this bowl as lunch or dinner.
Instant Pot Rajma
Protein source: kidney beans
- Rajma chawal nights are always the comfort nights in your home. Kidney beans are the protein-dense legumes that deliver the Punjabi-style flavour without simmering for 2 hours. No soaking is required.
- Rajma is also a good source of fibre, so the combination of protein and fibre keeps you full for hours. Most people prefer it as a lunch meal so that they can work well with full energy for the rest of the day.
Spinach Khichdi
Protein highlight: moong dal
Khichdi's name is well known as the sick food, but this is not true! This spinach khichdi is very comforting and made with a combination of yellow moong dal, which is easy to digest and also highly protein-rich. The fresh spinach adds iron and protein.
You can prefer this when you feel something comforting, nourishing, warm and effortless.
Mixed Veg Cutlet(Includes Chickpeas)
Protein source: chickpea
- Snacks get skipped in the conversation of high-protein diets. But these mixed veg cutlets with a base of chickpeas make them an amazing dish. They are cooked in an air fryer with minimal olive oil until they turn crispy without deep frying.
- The mixture of these cutlets contains boiled potatoes, chickpeas, and veggies, giving the best texture with high protein.
Cucumber Raita
Protein source: Greek yogurt
A bowl of cucumber raita is the easiest protein boost that you can add to your meal. Greek yogurt is used for the thick texture and high protein content. You can easily get 10 g of protein from 100 g of Greek yogurt, as compared to 3 to 4 g of regular dahi. Taking two large bowls in a week helps reduce fat.
You can pair this raita with biryani, dal rice or any grain bowl.
Easy Methi Thepla
Protein highlights: whole grains paired with yogurt
- As per the name of Thepla, you might not consider it a protein source, but whole wheat flour and fenugreek are the nutritional boosters. Methi Thepla is a meal prep-friendly item in Indian kitchens.
- You can store the mixture of Thepla in an airtight container and refrigerate it for 3 days, but make sure to warm it before serving.
- For a complete balanced plate, you can pair it with cucumber raita or spinach khichdi.
Conclusion
Completing the daily protein target is easy with vegetarian dishes and delicious Indian cuisine. By focusing on protein-rich staples and lentils, Greek yogurt, and chickpeas, you can enjoy the amazing and delicious flavours without relying on meat. Ordering dishes like paneer ghee roast and Choti moti paneer from the rich vegetarian menu of Antera restaurant ensures a satisfying and balanced meal of high-protein vegetarian and Indian food in Riverstone. The diversity of Indian spices used in vegetarian dishes means you need to sacrifice good taste for complete nutrition.
Data sources:
Petite paprika
NSW Government Food Authority
Frequently Asked Questions
Which Indian dishes contain high protein except meat?
The indian dishes that contain high protein rather than meat are paneer tikka, soya chunk curry, chickpea salad and cucumber raita.
What to avoid on an Indian menu when looking for high protein dishes?
When looking for high-protein dishes, you can avoid naans, creamy kormas, malai curries and sugary chutneys.
How to make Indian meals higher in protein?
To make Indian meals higher in protein, you can pair them with roasted chana or peanuts; have besan chilla or moong dal chilla for breakfast and a bowl of dal rice for dinner; it's better to combine it with Greek yogurt.
What can we add as a snacking option for high protein?
As a snacking option, you can add roasted makhan, roasted channa or peanuts, sprouts chaat, and mixed veg cutlets cooked in an air fryer.
What can we add as options for high-protein, refreshing drinks?
You can add smoothies made with milk, berries and fruits as high-protein, refreshing drinks. To add some sweetness, you can add a little honey, but no sugar.