High Protein Indian Salad and Raita Recipes | Healthy Protein Rich Vegetarian Salads and Raitas

High Protein Indian Salads using Pulses and Sprouts

Include an array of pulses and legumes and their sprouts to make up your protein requirement. These are the highest source of protein for a vegetarian. Of course you will have to plan these salads in advance as most pulses need a minimum of 6 to 8 hours of soaking and then sprouting and/or cooking.

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.

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Mixed sprouts salad is an absolutely healthy protein rich salad fit to be a meal in itself. This Indian sprouts salad has a few more health benefits. Radish is a good source of vitamin C- a nutrient needed to have strong gums and a strong immunity. Tomatoes, on the other hand, are rich in lycopene and vitamin A – both of which are antioxidants and help in reducing oxidative damage to cells in the body. All these together help to maintain the health of organs.

One serving of mixed sprouts salad has 3 grams of protein ( 5% of RDA). See calories of mixed sprouts salad.

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One cup of mung beans sprouts has 18.4 grams of protein ( 33% of RDA). See calories of mung beans sprouts.

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Nutritious matki beans join hands with a couple of crunchy and colourful veggies to make a scrumptious matki salad. Simple spices add to the flavour of this healthy sprouts salad, while tangy lemon juice works its magic. This easy sprouts salad abounds in protein, iron, potassium, fibre, vitamin A and vitamin C. Protein and fiber will aid in weight loss while the iron will help keep anemia at bay. The vitamins will together help reduce the inflammation in the body and ward off free radicals from the body. They will also build your body’s defense against various diseases.

One serving of matki salad has 8.9 grams of protein ( 16% of RDA). See calories of matki salad.

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Protein rich bean salads

three bean salad recipe | rajma, kabuli chana and rangoon na vaal salad | healthy Indian kidney beans, chick peas and broad field beans salad | The three bean salad features an excellent combination of different beans tossed in a tantalizing lemony basil dressing. The beans offer an ideal low-cal way to consume protein and fibre, which will not only aid in weight loss but also help to keep cholesterolunder check.

One serving of three bean salad has 15.1 grams of protein ( 27% of RDA). See calories of three bean salad .

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High Protein Indian Salads using Paneer

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.

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One serving of paneer tomato lettuce salad has 9.4 grams of protein ( 17% of RDA). See calories of paneer tomato lettuce salad.

High Protein Indian Raita Recipes using Vegetables

When we talk of protein curd also tops the chart and a lot of people prefer flavoured curd. But believe me you can make curds at home, toss in fruits or veggies of your choice and flavour them with fresh herbs and spices to whip up quick fix protein packed raitas.

curd recipe | dahi recipe | how to make curd | homemade dahi | full fat curds. One cup of curds has 8.7 grams of protein ( 16% RDA). See below calories of full fat curds.

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Want a double dose of protein? Add a handful of sprouts to the curd as we have done in the recipe of Spinach and Mixed Sprouts Raita (9.5 g of protein). This scrumptious and refreshing healthy palak sprouts raita makes an exciting accompaniment to any meal. The fibre from sprouts is a means of managing blood cholesterol and sugar levels. The potassium from sprouts and curd will help to control blood pressure and sustain cardiac health. Diabetics too can enjoy a small portion of this raita as a part of their meal. It's high protein content will help to reduce the overall glycemic load of the meal.

One serving of spinach mixed sprouts raita has 9.5 grams of protein ( 17% of RDA). See calories of spinach mixed sprouts raita .

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Maintain cell health and build strong bones with these raitas.

High Protein Indian Raita Recipes using Fruits

Fruits are a concentrated source of antioxidants and curd abound in protein. Combine the 2 to make nourishing raitas and you are set for your health journey. Well, you can easily toss in any fruits of your choice in curd and mix to make a raita, but certain fruits pair very well with curd. And when they are pepped up with correct herbs and spices, they cannot fail to please you and nourish your body.

This sweet and delicious raita makes use of curds-which is a powerhouse of calcium and protein. A cup of low-fat curd meets 25% of the adult recommended dietary allowance for calcium. So ensure that you include a cup of curd in your daily intake of food. This fresh fruit raita will ensure that you stock up on calcium and protein through tasty means! One serving of fruit raita has 5.2 grams of protein ( 9% of RDA). See calories of fruit raita .

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A perfect blend of sweet and spice, this banana raita will change your view about the fruit. If you thought banana could be used to make only desserts and fruit salads, you will be pleasantly surprised by this kele ka raita. Ingredients for banana raita are always available in Indian kitchens. We all have atleast one banana and curd in our houses and this banana raita recipe can be made in 10 minutes. One serving of banana raita has 2.4 grams of protein ( 4% of RDA). See calories of banana raita .

Banana Raita

Try and have at least a few of these fruits when they are in season for their medicinal value, if not for their unusual flavour. Jamun is a fruit that is most commonly avoided by many, due to its sharp and tangy taste. However, this fruit is said to be a boon for diabetics as the enzyme 'jamboline' in it helps to control the blood sugar levels. So we've specially made this jamun raita in which the taste of jamun is very nicely enhanced by the blend of cumin seeds powder and coriander with low-fat curds. One serving of jamun raita has 2.6 grams of protein ( 4% of RDA). See calories of jamun raita .

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Make the most use of seasonal fruits and veggies, toss them with sprouts or add them to curd to make protein rich tongue-tickling salads and raitas. Resplendent with the natural flavours, these salads and raitas with their combination of ingredients will bestow a mouth-watering impact on the diner!

Enjoy our High Protein Indian Salad and Raita Recipes | Healthy Protein Rich Vegetarian Salads and Raitas | Protein Rich Veg Salads and Raitas and do try our other high protein recipes from the options below.

Protein Rich Veg Recipes

High Protein Dals, Kadhis recipes

High Protein Desserts recipes

High Protein International recipes

High Protein Juices, Milkshakes, Drinks recipes

High Protein Breakfast recipes

High Protein Rice, Pulao, Biryani

High Protein Rotis Parathas

High Protein Soups

High Protein Starters Snacks

High Protein Sabzis