Protein is one of the most important nutrients for the body. It is responsible for muscle strength, metabolism, weight management and overall health. It is important to include it in all meals of the day. A common misconception is that Indian food consists only of carbohydrates but it can also be quite high in protein with thought and research. With a few simple steps and ingredients, delicious meals can be made.



Besan Chilla with Paneer Filling

Serve hot with spicy coriander and curd.

• In a bowl combine besan, water, salt, and other spices of choice. Make a batter.


• Add onions,chillies and corianders.


• Mash paneer with salt and chilli powder.


• On a non stick pan, cook the batter like a dosa and add mashed paneer filling.


• Serve hot with spicy coriander and curd.

Soya Curry

• Soak soya chunks in water for around 15 minutes.


• Heat oil, add chopped onions and ginger garlic paste.


• Then add tomato puree and spices and cook until oil separates.


• Add water and soya chunks, let cook for 10 minutes.


• Pair with rice or roti.

Mexican Style Rajma Bowl

In a bowl make a base of cooked rice or quinoa.

• To cook Mexican style beans In a pan heat oil then add garlic, onions, saute for few minutes.


• Add tomatoes, capsicum, corn and cook until soft.


• Mix boiled beans. Add seasoning like salt and paprika.


• To give a tangy flavour add salsa or ketchup.


• In a bowl make a base of cooked rice or quinoa. Add a layer cooked beans and top with jalapenos, corn, avocado and cheese.

These high protein recipes do not need fancy ingredients to come together and are healthy, tasty and protein rich.



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Frequently Asked Questions (FAQs)

How to get 70g of protein a day in Indian?
You can reach 70g of protein a day with simple Indian foods. Include options like dals, rajma, chole, paneer, curd, milk, soya chunks, tofu, eggs and nuts in your meals. Combining these in your breakfast, lunch, and dinner makes it easy to meet your daily protein goal.

Which Indian dishes are high in protein?
Indian dishes like dal, rajma, chole, paneer bhurji, soya curry, besan chilla, tofu sabzi, sprouts salad and egg curry are all high in protein. These meals are easy to prepare and fit well into everyday diets.

What are some cheap high-protein options?
Affordable high-protein options include eggs, dals, chickpeas, rajma, soya chunks, peanuts, curd, paneer and sprouts. These ingredients are easy to find, budget-friendly, and can be used to make quick everyday meals.