Protein Rich Indian Recipes | High Protein Vegetarian Recipes

The paneer and vegetables mixed in the curd marinade make this paneer tikka a good source of protein, phosphorus and calcium which strengthen our bones and the capsicum and also it is cooked it less oil to make it healthier. Learn how to make Low Fat Paneer and Low Fat Curd. One skewer of paneer tikka has 4.9 grams of protein ( 9% of RDA). See calories of paneer tikka.

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However, we need to understand that not only do we need Protein Rich Foods throughout our life, we also need it in varying quantities, depending on the stage we are in. The special requirements of proteins at different stages of our life, depend upon its functions during every age, may it be childhood, old age, or pregnancy.

Eating more protein leads to fat loss. See below why protein leads to fat loss?

Eating more protein or having a high protein diet make you burn more body fat resulting in getting lean. So having proteins is not only about building muscle but also losing weight. Protein has the highest thermic effect resulting in 25% of the calories you consume from protein being used in metabolism and digestion. So from the protein we consume in a day the body buring about 25% of it just through digestion. That is no effort required to burn these calories. So the more protein you eat the more calories are being burnt by your body at rest.

One glass of chaas has 4.3 grams of protein ( 8% of RDA). See details in calories of chaas.

healthy chaas recipe | protein and calcium rich chaas | 2 ingredient chaas recipe |

What are the best sources of Vegetarian Protein Food for Indians?

While it is generally acknowledged that non-vegetarian foods are the richest sources of proteins, there is no reason for vegetarians to worry, as there are a number of vegetarian foods such as milk and milk products, pulses, nuts, sprouts, soya and its products, a few veggies that are rich in protein etc. All we need to do is combine them in the right ways.

Milk & Milk Products	Protein (gm per 100 gm)
Cheese	24.1
Mozzarella Cheese	19.4
Curd	4.3
Milk	4.3
Paneer	2.5
Soya Products	Protein (gm per 100 gm)
Soya chunks	43.2
Soya Flour	43.2
Tofu	13.8
Nuts & Oilseeds	Protein (gm per 100 gm)
Groundnuts	25.3
Cashewnuts	21.2
Poppy seeds	21.1
Almonds	20.8
Sesame seeds	18.3
Walnuts	15.6
Fresh coconut	6.8
Dals & Pulses	Protein (gm per 100 gm)
Cow pea	24.1
Black gram dal	24.0
Bean sprouts	24.0
Moath beans	23.6
Rajma	22.9
Chana dal	20.8
White chick pea	17.1
Cereals & Cereal Products	Protein (gm per 100 gm)
Wheat germ	29.2
Quinoa	13.7
Wheat flour	12.1
Bajra	11.6
Barley	11.5
Jowar	10.4
Buckwheat	10.3
Ragi / nachni	7.3
Vegetables	Protein (gm per 100 gm)
Green peas	7.2
Celery	6.3
Cauliflower	5.9
Broccoli	3.1

A recipe which offers around 4 to 5 g of protein per serving, can be considered as protein rich. However, for recipes like roti, dosa, idli etc. which are quantified in numbers, around 1.5 to 2 g can be considered as protein rich. This is because it is assumed that one person will consume at least 2 to 3 roti / dosa / idli etc. depending on its size.

lauki chilla recipe | doodhi pudla | healthy bottle gourd Indian pancake | 2 lauki chillas give 6.6 grams of protein ( 12% of RDA)

lauki chilla recipe | doodhi pudla | bottle gourd Indian pancake |

Protein rich Indian Breakfast Recipes

Protein rich Indian breakfast recipes. If One-fourth of your daily protein requirement comes from breakfast, you are set to keep your body cells healthy.

1. Buckwheat dosa known as kuttu dosa is an instant buckwheat dosa which requires no fermentation. Here is an easy and healthy Indian buckwheat crepes prepared with buckwheat and urad dal. 3 buckwheat dosas give 4.2 grams protein, 9% RDA. See calories of buckwheat dosas.

buckwheat dosa recipe | kuttu dosa | healthy Indian buckwheat crepes | instant buckwheat dosa

2. While on days you are on go, do not miss out to whip up a protein shake like

banana date milkshake recipe | date banana protein rich smoothie | healthy Indian banana date milkshake| creamy banana shake | banana milkshake with dates | One serving of banana date milkshake has 9.3 grams of protein ( 17% of RDA). See details in calories of banana date milkshake.

Protein Rich Indian Snack Recipes

1. Make the most of cauliflower greens to up your haemoglobin levels! Try making this Cauliflower Greens Mixed Sprouts Tikki to up your haemoglobin levels! This easy and tasty snack uses mixed sprouts for binding and to enhance the iron, protein and calcium content of the recipe further.

cauliflower greens mixed sprouts tikki recipe | cauliflower and sprouts tikki | healthy cauliflower greens tikki |

2. Three Sprouts Tikki give 9.6 grams protein ( 18% of RDA). See calories of sprouts tikki.

sprouts tikki recipe | protein rich moong sprouts tikki | healthy sprouts cutlet |

3. Rather than using high glycemic index rice, this 4 Flour Dosa is made with fibre-rich flours like whole wheat, bajra, jowar and nachni. Another ingredient used is protein rich urad dal. Folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in phosphorus it works with calcium to build our bones, high in fibre and good for heart. You need to eat two 4 flour dosas to get (8.2 grams) 14% RDA of protein.

4 Flour Dosa, Mixed Flour Dosa

Protein Rich Indian Lunch Recipes

2. protein rich palak chana pulao recipe | healthy chana palak brown rice | healthy vegetable brown rice | One serving of protein rich palak chana pulao has 5.9 grams of protein ( 11% of RDA). See details incalories of palak chana pulao.

Palak Chana Pulao

3. This mouth-watering Methi Toovar Dal is also extremely healthy, brimming with nutrients like iron, zinc and protein. It is good for weight-watchers, diabetics and senior citizens too. Serve it with hot phulkas, and your whole family will enjoy the nourishing meal.

One serving of Methi Toovar Dal has 9.8 grams of protein ( 18% of RDA). See details in calories of Methi Toovar Dal.

Methi Toovar Dal, Healthy Recipe

Protein Rich Indian Salad Recipes

1. Apart from pulses and legumes, paneer is said to be one of the richest sources of protein. Paneer aur hara chane ka salad is a salad with simple flavours of basic Indian spices. True to its name, this healthy paneer chana salad, has a bountiful of nutrients to tempt you if you’re a health freak. Learn how to make protein and calcium rich paneer salad recipe at home.

One serving of paneer aur hara chane ka salad has 9.3 grams of protein ( 17% of RDA). See calories of paneer aur hara chane ka salad.

paneer aur hara chane ka salad recipe | healthy paneer chana salad | protein rich chana salad | calcium rich paneer salad recipe |

2. sprouts beetroot vegetable salad recipe | sprouts feta cheese vegetable salad | cherry tomatoes, sprouts, protein and fibre rich salad |

One serving of sprouts beetroot vegetable salad has 21.9 grams of protein ( 40% of RDA). See calories of sprouts beetroot vegetable salad.

sprouts beetroot vegetable salad recipe | sprouts feta cheese vegetable salad | cherry tomatoes, sprouts protein and fibre rich salad |

Functions of Protein

1. Growth and development of the body.

2. Managing the wear and tear of all cells of the body.

3. Bone and muscle development.

4. Forms a protective layer for skin, hair and nails.

One serving of Masoor, Beets, Zucchini, Peppers Lunch Salad has 19.9 grams of protein ( 36% of RDA). See calories of Masoor, Beets, Zucchini, Peppers Lunch Salad.

masoor beets zucchini peppers salad recipe | lentil zucchini feta exotic Indian salad | healthy one dish salad | iron folic acid protein rich salad |

5. Regulate several metabolic activities, such as the digestive enzymes and oestrogen, progesterone, testosterone etc.

6. Build immunity as anti-bodies, which protect the body against a host of infections, are made up of proteins.

ragi roti stuffed with paneer recipe | nachni paneer paratha | healthy red millet Indian wrap | One ragi roti stuffed with paneer recipe has 6.8 grams protein ( 12% RDA ). See calories of ragi roti stuffed with paneer.

ragi roti stuffed with paneer recipe | nachni paneer wrap | healthy red millet Indian wrap |

7. Help in transport of oxygen to various parts of the body.

8. Aid in healthy vision by combining with vitamin A, which gets activated when it comes in contact with dim light.

One of the most nutritious beans - chickpeas are rich in iron, protein and folic acid . Curds enrich this tangy Indian chickpea salad with mint dressing with more protein and calcium while coriander and mint increase its vitamin A content. So we have got you a salad with such a combination that is Indian chickpea salad for weight loss.

One serving of Indian chickpea salad for weight loss has 8.1 grams of protein ( 15% of RDA). See calories of Indian chickpea salad for weight loss.

Indian chickpea salad for weight loss | kabuli chana salad with pudina dressing | healthy chickpea salad for weight loss |

How much Protein do we need?

The requirement of protein varies based on several factors such as sex, growth, pregnancy and lactation, activity level, etc. Refer the table given below.

nutritious chilla recipe | multi flour chilla | Indian multigrain pancakes | acidity friendly pancake | One nutritious chilla has 2.5 grams protein ( 5% RDA ). See calories of nutritious chilla. Two nutritious chilla's give 10 % RDA of protein.

nutritious chilla recipe | multi flour chilla | Indian multigrain pancakes | acidity friendly pancake |

Group	Age	Protein (g/d)	Function
Infants	0-6 months	1.18 g/kg	The rapid growth spurt calls for high protein intake.
	6-12 months	1.69 g/kg	The rate of growth is lowers slightly; therefore the need for protein is lesser than the first six months.
Children	1-3 years 4-6 years 7-9 years	19.7 20.1 29.5	The requirement of protein for growth increases consistently throughout childhood.
Boys Girls	10-12 years 10-12 years	39.9 40.4	The requirement of protein for girls is higher than boys as the growth spurt in girls’ starts earlier.
Boys Girls	13-15 years 13-15 years	54.3 51.9	Growth spurt begins at this age for boys hence they require higher amounts of protein.
Boys Girls	16-18 years 16-18 years	61.5 55.5	Boys have higher muscle mass than girls hence require more protein.
Man Woman	18 and above 18 and above	60 55	Required for the major bodily functions. Depending on the amount of work that an individual performs, the protein requirement varies. During phases of illness, surgery and during recuperation, the protein requirement increases as the body needs it for building anti-bodies and for the regeneration of lost tissues, especially during periods of blood loss to make up for the lost blood.
	Pregnant woman	+23	Extra protein is needed for the growing foetus and for building of maternal tissue, formation of haemoglobin etc.
	Lactation: 0-6 months	+19	Additional protein is needed for milk production as the infant is exclusively breastfed during this period.
	Lactation: 7-12 months	+13	The requirement reduces as the child’s diet is supplemented with other foods apart from breast milk. Therefore, the requirement reduces.

Enjoy our Protein Rich Recipes | High Protein Vegetarian Recipes | Healthy Protein Rich Indian Food | and our other high protein articles shared below.

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