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Quintessential protein rich Indian dishes

Dr. Shweta U. Shah

Dr. Shweta U. Shah
02 December 2020

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.

To supplement your diet with additional protein, you do not need to wolf down protein supplements! Whether you wish to build muscle mass, shed unwanted weight, or get fitter - you need plenty of this miraculous macronutrient. Protein can help you get rid of undesirable fat, pep up your metabolism, build and maintain lean muscle and lengthen the feeling of fullness, so that you do not reach out for a bag of crisps or cookies. You can integrate loads of protein in to your menu in a really yummy way!

7 protein packed recipes

Dish up these delicious and rather easy to cook high-protein meals which will help squash cravings, boost weight loss and build muscle.

1. Palak paneer:Healthy Liver Diet Did you know that you could whip up a fabulous paalak paneer in less than half an hour?! All you need is spinach, cottage cheese, onion, tomato, garlic, ginger and garam masala! Soft, luscious paneer covered in silky smooth spinach paste is lip-smacking good and completely wholesome! Cottage cheese gives you a liberal dose of protein; while paalak proffers vitamins A, C and K along with a massive punch of antioxidants. Soft and creamy, paalak paneer hits all the right notes. Top off with a dollop of yogurt, which in turn gives an extra dose of protein, or add a fun twist and grate some cheese over your bowl of paalak paneer and reap the excellent muscle-strengthening benefits.

2. Punjabi Chhole: The most ideal meal to satisfy you and slim you down! Chickpeas are exploding with loads of protein and lots of satiating fibre. Kabuli chana boosts fat burning, gingers up digestion and puts brakes to inflammation in the body. The recipe calls for a lot tomatoes and tomatoes too provide a good dose of protein. Alongside, tomatoes are also chockfull of fibre, potassium, and lycopene – a robust antioxidant. Amp up on ginger and garlic! Chhole masala takes the dish to a whole new level, and remember, amchoor is a complete game-changer! Dust off with lots of coriander and serve hot with roti – skip the bhature and bring down the calorie count!

3. Dal makhani:Healthy Eating Nothing warms you up like a hearty bowl of piping hot dal makhani topped with a generous amount of butter! Urad dal, tomatoes, garlic, ginger and onions come together wonderfully in this dish. Black gram is a protein powerhouse, with one bowl providing 12 to 15 grams of protein. Adding a spoonful of dahi balances out the subtle spices and further adds to the metabolism-revving protein count. What really cranks things up is the addition of a pinch of nutmeg and kasuri methi! Sprinkle finely chopped coriander and serve hot with jeera rice or roti.

4. Rajma chawal: What better way to eat a protein-packed meal than the amazing rajma chawal! Rajma chawal is a fantastic protein rich Indian food. The kidney beans are one of the most protein-dense foods that you can find. The muscle-building beans in the rajma curry come together in next to no time. Rajma steadies blood glucose levels, keeps you fuller for longer, and staves of cardiac diseases. Serve with hot steaming rice and pair it with a creamy raita of your choice. This complete meal gives you the protein overload that you need. Indulge, guilt-free!

5. Handvo: The spicy Indian cake is laden with protein and brings tremendous nutritional value to the table. Baking handvo means you'll get about 20 grams of protein in one big slice of the cake. The high protein count is thanks to the power-team of chana dal, toor dal, urad dal, rice, doodhi, onions, and green peas. The mustard, sesame, and hing tadka on the top of the cake is the tipping point of the recipe!

6. Moong matki paalak curry:Healthy Eating Moong and matki (math) are nutrition-giants of the legume family. The chief benefits that moong and matki bring to the table are their humongous protein profile and high fibre content. They stabilize blood sugar levels and bring down cholesterol levels. Moong, matki and paalak are a very filling and gratifying addition to a meal, especially when seasoned well. This main from the Gujarati cuisine pairs fantastically with roti, thepla and rice.

7. Paneer korma: The protein in the cottage cheese pledges to burn off all the surplus calories, provides belly-trimming fibre, and prevents oscillations in the blood glucose level. Paneer can keep you feeling fuller for longer and keeps hunger pangs at bay and most importantly, it’s incredibly yummy! Cubes of paneer combine with green peas, capsicum and tomatoes in an unbelievably delicious gravy. Finger-licking good, this one is full of wholesome nutrition. You are sure to make it your new go-to weekly meal. Team it with roti, salad and pickle.

So, whether you're trying to cut back on carbs, want to build lean muscle mass, or need to curb frequent cravings; once you amp up on proteins, you will begin to feel more satisfied, see your belly fat may disappear and you may pack on muscle. Use Tata Sampann Organic Dals – beans and lentils - to whip up these decidedly scrumptious protein rich Indian food recipes for dinner. All these meals dish up 15 to 25 grams of protein. Tata Sampann’s 100% organic range is free from chemical fertilizers and pesticides. It is sourced for organic certified farms.



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