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You can whip up a hearty, protein-rich meal in your desi kitchen with just a few pantry staples. Some popular Indian ingredients, like paneer, besan, rajma, dal etc are rich sources of protein. While some people like consuming most of their proteins during the first half of the day, some people need balanced meals throughout the day.
It's somewhat easier to consume animal protein as part of a breakfast but if you want to include more non-meat proteins in your diet, consider recipes which also work as lunch, dinner or snacks. There are plenty of Indian ingredients which are budget-friendly and are dense in proteins. Here are easy protein Indian meals you can try:
Besan Cheela
Besan cheela is essentially a flat pancake made from besan; while it needs very few ingredients, many people choose to add veggies and herbs to their cheela. it's a popular breakfast option for people who are trying to stay in shape. But it can also be a good dinner option since it has a low-calorie content but it's high in proteins and fibres. So, not only is it filling but can also reduce the cravings for dessert or post-midnight snacking. it can be paired with a tangy chutney or some veggie fritters.
Rajma Chawal
One cup of rajma is said to offer 15 grams of protein. In fact, rajma is so nutrient-dense that experts often deem it to be an ideal replacement for animal protein. Rajma also has high amounts of calcium, phosphorus and vitamin B1 and multiple reports suggest that rajma can actually lower the chances of heart disease and half a cup of rajma beans are an ideal part of a healthy meal.
Paneer Bhurji
If you're looking for something that can work as a side can also work with breakfast and can be used as a snack, consider paneer bhurji. You can make it in large batches and reuse the burji as a sandwich filling or in a healthy lunch wrap. Paneer is high in protein and contains approximately 18 to 20 grams of protein per 100 grams. It also works with every kind of recipe, be it Indian or Asian so it's easy to experiment with it.
Palak Paneer
Did you know that this popular Indian number is actually a great source of nutrients? While paneer is a rich source of calcium and is made out of dairy, spinach is an excellent source of proteins which can help improve blood glucose control in diabetics and can also improve bone health. Stick to a simplistic, slow-cooked recipe so you can minimise the use of spices and butter and pair it with a tawa roti.
Kala Chana Salad
Black chana is a nutrient-dense ingredient which can be used in many ways. It has 19 grams of protein per 100 grams and is a good source of vitamins and dietary fibre. The best part is that the black chana goes with everything and you can add a number of veggies and microgreens to the salads to make it delicious and more nutritious
