Protein Rich Recipes

How to Make High Protein rich Soya Paneer Pancakes

This is healthy starter recipe, which will serve you a complete nourishment.It provides a high-quality protein source, essential for muscle repair and growth, boost our immunity and aids in healthy digestion.

This is fiber rich,filling and wholesome dish.

This healthy recipe is for all age group.

Ingredients-

Jowar flour-1/2cu

Urad dal -1/2cup

Soya flour -1/2 cup

Cucumber, grated- 3Tbsp

Paneer, grated (prefer home made)-1/2 cup

Coriander leaves, chopped -1 tbsp

Green chillies, chopped -1/2 tsp

Onion, chopped -1 tbsp

Salt -to taste

Serving Size:1-2

Procedure:

  • Firstly Combine the jowar, urad dal and soya flours and salt with 2 cups of water in a bowl.
  • Than Mix well to make a thin batter.
  • Fold in the cucumber, paneer, green chillies and coriander.
  • Heat a pan and grease it with oil.
  • When hot, pour a spoonful of batter and spread it to make a mini pancake.
  • Cook on a medium flame until both sides are golden brown in colour.
  • Serve hot with green chutney

Nutritional Value Of Soya Paneer Pancakes

Carbs-7 gm
Fat-3 gm
Protein-3 gm
calories-67 cal

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How To Prepare Drumstick Soup

The drumstick soup recipe is full of essential nutrients, and low-calorie and carbohydrate drumsticks help regulate blood sugar levels, control hypertension, and boost vitality. Butter added to the soup provides the needed energy, and milk helps to strengthen the bones. Drumstick is probably one such vegetable that is loaded with vitamins and is also very healthy. Drumsticks, also known as moringa, are indeed an excellent addition to any diet. The most popular way to consume drumsticks is with meals, but there are plenty of other ways you can incorporate them into your diet and reap their benefits. Drumsticks are highly nutritious, not only for their protein content; they are also packed with beta-carotene, vitamin C, calcium, potassium, and iron. Make sure to chew the leaves well to assimilate the maximum amount of nutrients. Now let’s get to the drumstick soup recipe.

Drumstick Soup Benefits

1. Protecting and nourishing skin and hair

2. Treating edema

3. Preventing and treating cancer

4. Treating stomach complaints

5. Fighting against bacterial diseases

6. Protecting the liver

7. Making bones healthier

8. Treating asthma

9. Protecting against kidney disorders

10. Treating diabetes

11. Improving eye health

Ingredients –

  • 4 – 5 Fresh drumsticks
  • 1 Small size onion, chopped
  • 5 – 6 Garlic cloves
  • 1 Bay leaf
  • 1 Teaspoon black peppercorns
  • 1/4 Cup coriander stalks
  • 1 1/4 Teaspoon rock salt
  • 3 Cup water

Recipe For Drumstick Soup –

  • To prepare the drumstick soup, wash it gently and lightly Peel the drumsticks. Therefor place them on a chalkboard and cut them to approximately 2 inches.
  • Now take some onions, cloves of garlic, and coriander stalks, wash them, and peel and chop them into pieces.
  • Put all the ingredients in a pressure cooker: drumsticks, onions, garlic, bay leaf, coriander stalks, peppercorns, and salt. After that, at last, add water to the pressure cooker and close the lid by allowing for 1-2 whistles.
  • Add water to the pressure cooker and close the lid
  • Allow the steam to escape before opening the lid. Otherwise, it will spill out if you try to open it immediately, so you need to take precautions.
  • Once the mixture cools, lightly transfer it to a mixer or blender and blend until it has a smooth texture.
  • Place the strainer over a bowl and pass the blender mixture through it using a round spoon so you can get a smooth maximum yield.
  • 9. Transfer in a serving bowl, Serve hot, garnished with the remaining seeds of drumsticks, chopped coriander and sprinkle crushed black peppercorns.
  • Serve hot, garnished with the remaining seeds of drumsticks, chopped coriander and sprinkle crushed black peppercorns.

Macros –

  • Calories: 50 kcal
  • Protein: 3.4 grams
  • Carbohydrates: 11 grams
  • Fat:  0.4 grams

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How to make easy Quinoa Tofu/Chicken salad for easy lunch or breakfast to carry

Quinoa is a “super grain” because it is loaded with fiber, antioxidants, several vitamins, and minerals. It is rich in manganese, folate, zinc, iron, phosphorus, magnesium, and vitamin B1.

Additionally, omega-3 fatty acids, amino acids, and protein are high in quinoa. It is good for heart health, boosts gut health, and is good for skin and hair. Quinoa helps in reducing inflammation, improves cholesterol and blood sugar levels.

This recipe is easy to cook and tempting.

Ingredients

1.Quinoa -boiled               1 cup

2.Plain Curd-2 tbsp

3.Cucumber –chopped ¼ cup

4.Onion-chopped 2 tbsp

5.Cherry Tomatoes- chopped 1/4 cup

6.Cucumber, Shredded 2 tbsp`

7.Black pepper, ground to taste

8.Salt to taste

9.Basil leaves, chopped-2 tbsp

10.Dill seeds-1tsp dil

11. Lemon juice-1 tbsp

12.Feta cheese-2 tsbp

13.Tofu or salmon -1/4 cup cooked

Serving Size-1 Bowl

 Procedure:

1.Firstly In a small bowl or jar, Take curd,shredded cucumber,lemon juice,salt ,dill seeds and pepper and Mix well

2.Now add onion, tomato, cucumber ,Feta cheese ,cooked Quinoa,cooked tofu /salmon and Season with basil leaves

3.Mix all together and serve it.

Nutritional Value Of Quinoa Tofu/Chicken salad

Carbs-23 gm
Fat- 12gm
Protein-10 gm
calories-236 cal

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How to Make Tasty Mushroom Quinoa Pulao

This Dish is Rich in protein and dietary fiber, B vitamins and dietary minerals in amounts greater than in many grains It has a higher amount of all essential amino acids.

Quinoa is a super-healthy food that you must adopt in your daily life.This Is Gluten free dish,super tasty and easy to cook.This dish is rice replacement dish.

It is vegan, gluten-free and one of the simplest one-pot meals ready in under 30 minutes.

It helps to lower cholesterol and control blood sugar levels.

Ingredients :-

1.Oil -2 tsp

2.Garlic,crushed-2 cloves

3. Onion, diced-1 small sized

4.Quinoa, cooked 1/2 cup

5.Mushrooms-1 cup

6. Coriander, chopped -1 tbsp

7. Lemon juice-1 tbsp

8.Salt -to taste

9.Black pepper powder to taste

10.Walnuts toasted-1/4 cup

Serving Size: 1 Bowl

Procedure:

  • Firstly Heat oil in a pan and saute garlic and onions.
  • Add mushrooms and season with salt and black pepper powder.
  • Cook for five minutes until the mushrooms are soft.
  • Add coriander and toasted walnuts
  • Toss in the quinoa and mix well.
  • Squeeze lime juice before serving.
  • Serve Hot

Nutritional Value Of Mushroom Quinoa Pulao

Carbs-17 gm
Fat- 5gm
Protein-3.5 gm
calories-124 cal

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How to Prepare Sourdough Bread at home

Sourdough bread is not only tastier than regular bread, but it is also healthier and simpler to digest. This healthier sourdough bread with 100% sprouted whole grain flour is packed with seeds for extra vitamins, minerals, protein, and healthy fats. Because of the incorporated superfoods, this bread is one of the most nutrient-dense on the market. It’s also quite yummy. This bread is robust, has a delicious nutty flavor, and has great texture with all of those seeds. This recipe is ridiculously simple and vegan!

Sourdough is known for its characteristic tangy flavor, chewy texture and crisp, crackly crust. From a health standpoint, it dominates when compared to supermarket loaves. The naturally occurring acids and long fermentation help to break down the gluten, making it more digestible and easy for the body to absorb. And it tastes darn good!

Ingredients For Sourdough Bread at home-

Himalayan pink salt -2 tsp

Room temperature water 1 ¾ cups

Unfed starter from fridge 2 Tbs

Sunflower seeds – ¼ cup

Pumpkin seeds – ¼ cup

Black sesame seeds – ¼ cup

Hemp seeds – ¼ cup

Ground flaxseed – ¼ cup

Recipe For Sourdough Bread at home –

Method Mix all ingredients mentioned under dry mix thoroughly.

Add warm water, slowly kneading continuously until soft for about 10 minutes. Cover and allow to rise for an hour until doubled in size. Punch and kneel again.

Grease a loaf pan with butter, shape the dough into a loaf, and place it in it.

Simultaneously, for any remaining dough, sprinkle with topping.

Bake for 1 hour at 400°F until the top crust turns golden brown. Cool and remove. Slice them and enjoy every bite loaded with nutrients.

Macros – 1 Slice

  • Calories: 92 kcal
  • Protein: 3.8 grams
  • Carbohydrates: 18 grams
  • Fat:  0.6 grams

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Steel cut oats & Moong Uttapam : high protein high fibre breakfast recipe

Steel cut oats & moong uttapam is a very yummy and healthy recipe for breakfast, lunch or dinner. There are many types of recipes prepared from oats. Steel cut Oats moong uttapam is one of them. It is a very healthy as well as an easy breakfast option. You can eat them for lunch or dinner as it is full of dietary fibers & high in plant protein.

Additionally, keep you full for a longer time and helps in weight loss. This recipe is a wonderful combination of important minerals, vitamins, and antioxidants.
Steel cut oats & moong  uttapam is low in fat and high in flavors. You can eat it with pudina chutney, coconut chutney, or raw mango chutney.

Steel cut oats are basically oat groats that are cut into half by large steel blades. Steel cut oats have also been called pinhead or coarse cut oatmeal. They are generally less processed than other kinds of oats. These are considered as one of the healthier grains in the world, with many advantages to the health. Apart from this, there are many benefits of oats. It can lower the risk of heart disease by regulating LDL cholesterol level. 

Well, Insulin sensitivity is also improved and it helps reduce the blood sugar levels. This is why this whole grain is quite appropriate for those people that are suffering from diabetes and excessive blood sugar problems.

Moong dal is extremely light and high on protein and fibre, it keeps untimely hunger pangs at bay. Presence of these two nutrients- protein and fibre – make moong dal an effective option for weight loss.

INGREDIENTS OF STEEL CUT OATS & MOONG UTTAPAM:

  • 1 Cup Steel cut Oats (soaked for 3 hours)
  • 1 Cup Moong dal (soaked for 3 hours)
  • ¼ tsp Asafoetida
  • Water as required
  • 1 chopped Onion
  • 1 chopped Tomato
  • ½ chopped Capsicum
  • ½ tsp chopped Green Chilies
  • Salt to taste
  • 2 tsp coconut Oil
  • 5-7 curry leaves
  • ¾ tsp crushed Ginger
  • ½ tbsp Coriander Leaves

Method to make Oats & Moong  Uttapam:

  • Firstly, Grind soaked moong dal and steel cut oats.
  • Then add asafoetida, ginger paste & curry leaves to the mixture.
  • Now mix all the ingredients and add water to make a thick batter.
  • Keep the batter at rest for 10 minutes.
  • Now, add onion, tomato, capsicum, green chilies, and salt into the batter.
  • After that, heat a non-stick pan and grease it with little oil.
  • Then spread the batter on the pan evenly and cook from both sides until turned golden brown.
  • Finally, garnish it with coriander and serve hot with any chutney you like.

Macros of oats moong uttapam (1 ):-

Calories: 124 kcal

Carbohydrates: 15.7 g

Protein: 5g

Fat: 5g

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Veg Quinoa Pulao

Quinoa Poha – easy to make Healthy Breakfast Recipe

Veg Quinoa Poha is very healthy. It is a very rich source of protein, fiber, iron, and this Poha is great gluten-free.

Quinoa Poha is a flavorful healthy Indian-style one-pot dish made with quinoa and fresh-cut vegetables in an Instant cooking pan on stovetop. It can be prepared in less than 30 minutes and is a great lunch box recipe for kids and adults. Quinoa Poha is Vegan and Gluten-Free.

This Poha might seem tedious, but it’s actually as easy as cooking any type of rice. This colorful quinoa Poha is an easy, delicious meal prepared in less than 30 minutes that is low in calories and fat, and very filling especially if you are in a weight-loss program.

How to make steamed vegetables with garlic dressing twist?

Ingredients to make Quinoa Poha

  • 1 cup cooked Quinoa
  • 1/2 cup Onion chopped
  • 5-7 curry leaves
  • 1.5 tablespoon Oil
  • 1 tsp Cumin seeds
  • Salt to taste
  • 1 tsp Turmeric powder
  • 1 tsp Chili powder
  • 1 tsp Mustard seeds
  • 1/2 cup chopped tomatoes
  • 1 tbsp lemon juice
  • Coriander for garnishing

 Method of preparation:

Heat oil in the cooking pan.

Add cumin seeds & mustard seeds. Let it splutter. Add curry leaves and saute for a few seconds.

Now add onion & tomatoes, saute it for a minute.

Season it with salt and Saute for a minute.

Now add turmeric powder, chili powder. Let it cook for a minute.

Add cooked quinoa to the sauteed veggie mixture. steam for two minutes .

Open the lid, mix it nicely.

Add lemon juice and coriander. 

Macros of quinoa poha (1 cup):-

Calories: 184 kcal

Carbohydrates: 25.7 g

Protein: 5g

Fat: 7g

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How to Make healthy Quinoa Moong dal Cheela

Quinoa Cheela is packed with protein, fiber, and a variety of other essential nutrients. It is not only tasty but also incredibly healthy.

This Super food is gluten-free & high in protein. It contains all the essential vitamins and minerals.

Quinoa Has Anti-Cancer Properties and antiInflammatory property.

It is good for diabetes as its Regulate Blood Sugar.It is good for Digestion and celiac diseases.

Ingredients :

  1. Quinoa (rinsed and soaked for 3 hours) -1 cup
  2. Yellow moong dal, split (soaked for 3 hours)- 1/4 cup
  3. Ginger, grated -1/2 inch
  4. Green chili, finely chopped-1 slit
  5. Coriander leaves, chopped – 1/4 cup
  6. Carrot, grated -1/4 cup
  7. Onions, finely chopped -1/4 cup
  8. Bell peppers, finely chopped (optional) -1/4 cup
  9. Salt to taste
  10. Turmeric powder-1/4 tsp
  11. Cumin powder-1/2 tsp
  12. Water as needed
  13. Cooking oil or ghee as needed for cooking

Serving Size:1

Procedure:

  • Firstly Rinse quinoa and moong dal separately, and soak them in water for 3 hours.
  • Now Drain the soaked quinoa and moong dal.
  • In a blender or Mixture , grind them together to a smooth batter.
  • Add water as needed to get a pancake batter-like consistency.
  • Transfer the batter to a mixing bowl.
  • Now Add grated ginger, chopped green chili, chopped coriander, grated carrot, chopped onions, chopped bell peppers, salt, turmeric powder, and cumin powder. Mix well.
  • Heat a pan over medium heat.
  • Grease it with a little oil or ghee.
  • Pour a ladle full of batter onto the pan and spread it in a circular motion to form a thin pancake.
  • Cook until the edges start to lift and the bottom is golden brown.
  • Flip and cook the other side until it’s cooked Properly.
  • Serve quinoa Moong dal cheelas hot with Green chutney 

Nutritional Value Of Quinoa Moong dal Cheela –

Carbs-15 gm
Fat- 4gm
Protein-5 gm
calories-120 cal

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How To Make healthy Spinach carrot smoothies

This is detoxifying recipe that provides a good midday energy boost that tastes great.

It is high in B Vitamins, as well as Vitamin A, C, and K,iron and magnesium.

This smoothies good for eye, hair and skin health.

They help add glow to skin.

Ingredients:-

  1. Spinach, chopped -1 cup
  2. Carrot, chopped and boiled- 1, large sized
  3. Ginger, grated  -1 tsp
  4. Water -1 cup

Serving size:1 Glass

Procedure:

1. Firstly cook carrot in 1 cup of water until tender.

2. Let Carrot cool, keep water in it.

2. Blend all ingredients with the cooking water in a blender until smooth.

3. Serve immediately.

Nutritional Value Of Spinach Carrot Smoothie –

Carbs-25 gm
Fat- 4 gm
Protein-5 gm
calories-153 cal

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How to Make tasty beans burrito

Burrito is a mouth-watering Mexican dish and a common cylindrical food item of Mexican and American origin consisting of a tortilla wrapped around a mixed filling of such ingredients as meat, cheese, beans, and vegetables.

Burritos give adequate fiber to improve the body’s metabolism. Hence, the body is able to flush out toxins and maintain optimal blood circulation.

Ingredients:-

  1. Jaun/Jowar/Oats roti-2
  2. Red kidney beans, raw -15 g
  3. Salt -as per taste
  4. Zucchini, chopped -2 tbsp
  5. Green chillis, chopped- 2
  6. Oil -½ tsp
  7. Garlic, chopped  -1 tsp
  8. Onion, chopped -1 tbsp
  9. Tomato puree -2 tbsp
  10. Cinnamon powder -¼ tsp
  11. Coriander leaves, chopped – 1 tsp

Serving Size: 1-2 pieces

Procedure:

1.Firstly Soak red kidney beans overnight ,Next day boil them with a little salt until very soft.

2.Drain excess cooking liquid and set aside.

3.Heat oil in a pan than add garlic and saute for half a minute on medium heat.

4.Now Add onion and stir fry for a minute or till translucent.

5. Add red kidney beans and zucchini. Add salt and cover till zucchini is a little soft.    

6. Add tomato puree, mash beans and zucchini. Mash and mix a little with the help of a potato masher and cook on high heat till the mixture thickens.

7. Stir in the green chillis and cinnamon powder.

8. Warm roti and place a ladle full of bean and zucchini mixture on one side topped with coriander leaves.

9. Fold and serve with green chutney

Nutritional Value Of Beans Burrito –

Carbs-55 gm
Fat-11 gm
Protein-15 gm
calories-371 cal

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