Written by: Mantasha
24 September 2025
Moong dal (yellow lentils) is rich in protein and easy to digest. Cook with rice, turmeric, and vegetables like carrots and beans. A serving can provide around 12–15 grams of protein and fiber.
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Chickpeas are packed with protein and minerals. Cook with tomatoes, onions, and spices for flavor and nutrients. Pairing with brown rice gives a complete protein profile and sustained energy.
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Paneer (Indian cottage cheese) is high in protein and calcium. Scramble with onions, tomatoes, and capsicum. Two rotis with 100g paneer can give 18–20 grams of protein.
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Rajma is an excellent source of plant protein and fiber. Cook with onions, tomatoes, and garam masala. Serve with quinoa instead of rice for a complete amino acid profile.
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Sprouted green gram is packed with protein and vitamins. Mix with cucumber, tomato, coriander, and lemon juice. This raw salad aids digestion and enhance immunity.
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Tofu works well as a paneer substitute and is high in protein. Cook with spinach, tomatoes, and Indian spices like turmeric and cumin. Regular tofu meals support heart and bone health.
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Include protein in every meal, even snacks. Combine dals, beans, grains, and dairy for balanced nutrition. Consult a dietitian if you have health conditions or special protein needs.
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