Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

All You Need To Know About The India Protein Score

India Protein Paradox
September 23, 2020

Right To Protein Team

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

Whether one tries to eat healthier, or fuel up their body for long hours, or tries to increase their immunity to fight this pandemic, all the above have one thing in common and that is consuming protein will help them achieve all the above.  Hence, it’s smart to be sure your family is consuming enough of protein, AKA: the building block of our body, which helps our body build and repair tissues.

If you’re planning your weekly menu and confused about the dishes to include, or thinking about eating something healthy, in less time we’ve got you covered. Take a look at the below protein-rich recipes that can be made using easily accessible food sources that are sure to please your taste buds too.

Soya Chaap 

Main Ingredient: Soy

This dish is packed with the goodness of soya, which constitutes as much as 52gm of protein (per 100g serving) and is one of the best sources of plant-based protein, that can be enjoyed by both vegetarians and non-vegetarians.

Prep Time: 20 minutes

Cooking Time: 15 minutes

Serves: 2 people

Ingredients:

1/2 cup soya beans soaked overnight

1/2 cup soya chunks

1 cup all-purpose flour

Salt to taste

Water

Method:

  1. Drain and grind soaked soya beans into a fine paste.
  2. Cook soya chunks in boiling water till soft. Transfer to a cold water bowl for five minutes.
  3. Squeeze excess water and blend them into a paste.
  4. In a mixing bowl, combine both pastes, all-purpose flour, and salt. Knead the mix into a soft dough using water as required.
  5. Roll the dough into chapati-like discs and cut long, wide strips.
  6. Wrap each on a popsicle stick. Cook them in a pot of boiling water and then, allow them to cool in an ice water bowl.
  7. Marinate and grill the chaaps as a tandoori treat or add them in curries of your choice.

Paneer Tikka Wrap

Main Ingredient: Paneer

Indulge in a healthy wrap stuffed with soft and creamy paneer, which is not only a great source of protein (18.3gm per 100gm serving) but also rich in vitamin B and calcium, helping bones get stronger and reducing the risk of heart ailments.

Prep Time: 60 minutes

Cook Time: 20 minutes

Servings: 2 people

Ingredients:

1 bowl of paneer cubes

½ cup hung curd whisked

1 tsp ginger-garlic paste

1 tsp dried fenugreek leaves

¾ tsp garam masala

¼ tsp cumin powder

½ tsp coriander powder

¼ tsp turmeric powder

½ tsp red chilli powder

1 tbsp lemon juice

2 tsp gram flour

1 cup whole-wheat flour

Oil

Salt

Water

Method:

  1. Combine curd with dry spice powders, ginger-garlic paste, gram flour, lemon juice, salt, and 1 tsp oil. Adjust masalas as per taste.
  2. Mix the paneer cubes gently. Marinate for an hour.
  3. Combine flour, oil, salt, and water to knead the dough.
  4. Roll out thin roti’s and cook on both sides with little oil.
  5. Skewer marinated paneer and grill in the oven or on a non-stick pan.
  6. To assemble the wrap, line paneer tikka along the roti’s center, add onion rings and chaat masala (optional), and fold both sides.
  7. Serve hot with mint chutney.

Hyderabadi Chicken Biryani

Main Ingredient: Chicken

Lighter than its mutton version, this dish is not only full of flavor but also a protein-rich meal because chicken contains high-quality amino acids along with other nutrients such as vitamin B12, zinc, and iron.

Prep time: 30 minutes

Cooking time: 30-40 minutes

Servings: 2-3 people

Ingredients:

2 cups (500gm) chicken

½ cup thick curd whisked

1½ tbsp coriander leaves chopped

½ cup mint leaves chopped

1 tbsp ginger-garlic paste

3 green chillies slit

1 tsp red chilli powder

¼ tsp turmeric powder

1 tsp biryani masala

½ cup onion finely sliced and fried

A pinch of saffron soaked in lukewarm milk

1½ cup rice half-cooked

2 tbsp ghee

3 tbsp oil

Salt

Method:

  1. Mix curd with ginger-garlic paste, dry spice powders, mint, coriander, green chillies, half of the fried onion, and salt. Check salt and spice levels before adding the meat. Marinate for half an hour.
  2. In a deep bottom vessel, heat 2 tbsp oil, and 1 tbsp ghee. Add marinated chicken and cook for three-five minutes.
  3. Layer the meat with half-cooked rice. Sprinkle remaining mint leaves, fried onion, saffron milk, and ghee.
  4. Cover with a lid and use the dough to seal its sides (optional). Cook for 30 minutes.
  5. For an extra protein punch, add boiled eggs and serve hot with raita.

With these recipes, you can not only enjoy delicious food at home but also, get a chance to score Grade A in our Protein Report Card, an initiative that helps you self-assess your protein intake and gives you a grade of where you current consumption of protein falls.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

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