Protein Rich Recipes

How to make Vegetable and Lentil Stew

By / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes

🥣 Vegetable and Lentil Stew (Indian-Style)

✅ Great for: Light lunch or dinner

🥄 Ingredients:

  • 1/2 cup moong dal (yellow split lentils) or masoor dal (red lentils) — washed
  • 2 cups chopped soft vegetables, such as:
    • Carrot
    • Bottle gourd (lauki)
    • Pumpkin
    • Zucchini
    • Spinach (optional)
  • 1 small tomato (optional — for a mild tang)
  • 1/2 tsp grated ginger
  • 1/4 tsp turmeric powder
  • 1/2 tsp cumin seeds
  • A pinch of asafoetida (hing) – optional
  • 1 tsp ghee or coconut oil
  • Salt, to taste
  • 2.5 to 3 cups water (adjust for consistency)
  • Fresh coriander, chopped (optional)

🔥 Instructions:

  1. Cook dal and vegetables together:
    • In a pressure cooker or pot, add washed dal, chopped vegetables, turmeric, tomato (if using), and 2.5–3 cups water.
    • Cook until the dal is soft and vegetables are tender.
      • Pressure cooker: ~2–3 whistles
      • Pot: ~25 minutes simmering
  2. Mash or blend slightly (optional):
    • For a smoother texture, lightly mash with a ladle or blend briefly using a hand blender. This is ideal if chewing is an issue post-surgery.
  3. Prepare mild tempering:
    • In a small pan, heat 1 tsp ghee or coconut oil.
    • Add cumin seeds, let them splutter.
    • Add grated ginger and hing (if using), sauté for a few seconds.
  4. Combine:
    • Pour the tempering into the dal-vegetable mix.
    • Add salt to taste and simmer for 2–3 minutes more.
  5. Serve:
    • Garnish with coriander if desired.
    • Serve warm as a soup or over soft rice.

🩺 Why It’s Ideal for Recovery:

  • Moong or masoor dal = light and easy-to-digest protein
  • Cooked veggies = fiber, vitamins, and minerals
  • Mild spices = anti-inflammatory and digestion-friendly
  • Soft texture = easy on healing gut

How to make Chickpea Sundal

By / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes

🫘 Chickpea Sundal (Light, No-Spice Healing Version)

🥄 Ingredients:

  • 1 cup white chickpeas (kabuli chana) – soaked overnight & boiled until soft
  • 1 tsp coconut oil or ghee
  • 1/2 tsp mustard seeds
  • 1 tsp urad dal (optional – can skip if digestion is weak)
  • 6–8 curry leaves (optional but aromatic)
  • 1 tbsp grated fresh coconut (adds flavor and healthy fats)
  • A pinch of asafoetida (hing) – optional, helps reduce gas
  • Salt to taste

🔥 Instructions:

  1. Cook the chickpeas:
    • Soak overnight or for at least 6–8 hours.
    • Pressure cook or boil until soft but not mushy. Drain excess water.
  2. Prepare tempering:
    • Heat coconut oil or ghee in a pan.
    • Add mustard seeds and let them splutter.
    • (Optional) Add urad dal and curry leaves.
    • Add a pinch of hing if using.
  3. Add chickpeas:
    • Add the cooked chickpeas to the pan and mix well.
    • Add salt to taste.
    • Stir for 1–2 minutes to let flavors combine.
  4. Finish:
    • Turn off the heat and add grated coconut.
    • Mix gently and serve warm.

🩺 Why It’s Great Post-Surgery:

  • Chickpeas = great plant-based protein and fiber.
  • No chili, garlic, or onion = easy on the gut.
  • Coconut = adds healthy fats and flavor.
  • Minimal oil, no frying = digestion-friendly.

How to make Coconut Rice

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

🥥 Coconut Rice (Light, Indian Style, No Spice)

🥄 Ingredients:

  • 1 cup cooked rice (preferably short-grain or basmati)
  • 1/3 cup freshly grated coconut (or unsweetened desiccated coconut)
  • 1 tsp coconut oil (or regular ghee)
  • 1/2 tsp mustard seeds
  • 5–6 curry leaves (optional but aromatic)
  • 1 tsp urad dal (split black gram) – optional for texture
  • 1–2 tbsp chopped fresh coriander (optional)
  • Salt to taste
  • Optional: A pinch of asafoetida (hing) for digestion

🔥 Instructions:

  1. Prepare the rice:
    • Cook rice until soft but not mushy. Let it cool slightly so it doesn’t break when mixing.
  2. Prepare the tempering:
    • Heat coconut oil or ghee in a small pan.
    • Add mustard seeds and let them splutter.
    • Add curry leaves and urad dal (if using); sauté until lightly golden.
    • (Optional: Add a pinch of hing for digestive aid.)
  3. Mix in coconut:
    • Lower the heat and add the grated coconut.
    • Sauté for 30–60 seconds just to warm it slightly (don’t brown it).
  4. Combine:
    • Add the tempering + coconut mix to the cooked rice.
    • Sprinkle salt to taste.
    • Gently mix everything to coat the rice evenly.
    • Garnish with fresh coriander if using.

🥣 Serving Suggestions:

  • Pair with plain curd, boiled moong dal, or mild vegetable stew.
  • For protein, add a few pieces of soft boiled egg or steamed chicken on the side.

✅ Post-Surgery Benefits:

  • Coconut: Rich in healthy fats, aids healing, supports digestion.
  • Rice: Easily digestible carb for energy.
  • No chili, no onion, no heavy spices — perfect for recovery.

How to make Masoor Dal Soup

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes

🥣 Masoor Dal Soup

✅ Serves: 2

⏱ Prep + Cook Time: 25–30 minutes

🥄 Texture: Smooth or slightly chunky (your choice)

🧄 Ingredients:

  • 1/2 cup masoor dal (red lentils) – rinsed well
  • 1 small tomato – chopped (optional, adds mild tang)
  • 1 clove garlic – minced (optional, aids digestion)
  • 1/4 tsp turmeric powder
  • 1/2 tsp cumin seeds (jeera)
  • A pinch of asafoetida (hing) – optional, helps with bloating
  • 1 tsp ghee or very light oil
  • Salt – to taste
  • 2–3 cups water
  • Fresh coriander (cilantro) – for garnish (optional)

🔥 Instructions:

  1. Pressure cook or boil the dal:
    • In a pressure cooker or pot, add washed masoor dal, turmeric, tomato (if using), and 2 cups water.
    • Cook until soft (2–3 whistles in a pressure cooker or ~20 minutes in a pot).
  2. Mash or blend:
    • Once cooled, mash the dal with a spoon or blend it for a smooth texture (optional, depending on how soft you want it).
  3. Temper the soup:
    • In a small pan, heat 1 tsp ghee.
    • Add cumin seeds and let them crackle.
    • Add garlic (if using) and sauté lightly until golden.
    • Add a pinch of hing.
  4. Combine:
    • Pour the tempering into the cooked dal.
    • Add salt to taste.
    • Adjust consistency with more water if needed.
    • Simmer for 2–3 minutes to bring it all together.
  5. Serve:
    • Garnish with a bit of fresh coriander (if desired).
    • Serve warm — you can sip it like soup or pair it with soft rice or toast.

💡 Tips for Recovery:

  • Add a few drops of lemon juice only if tolerated (after 1–2 weeks post-surgery).
  • Skip chili entirely to keep it gut-friendly.
  • You can add carrot or bottle gourd for extra nutrients if needed.

How to make Spinach Corn Curry

By / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes

🌿 Healthy Spinach Corn Curry (Palak Corn Curry)

🥘 Ingredients

For the spinach puree:

  • 3 cups fresh spinach leaves (washed & chopped)
  • 1 green chili (adjust to spice level)
  • 1-inch piece of ginger
  • 2 cloves garlic
  • Water (for blanching)

For the curry:

  • 1 tsp olive oil / coconut oil / ghee
  • 1 tsp cumin seeds
  • 1 medium onion (finely chopped)
  • 1 medium tomato (finely chopped or pureed)
  • 1/2 tsp turmeric powder
  • 1/2 tsp red chili powder
  • 1/2 tsp coriander powder
  • Salt to taste
  • 1 cup boiled sweet corn kernels (frozen or fresh)
  • 2 tbsp low-fat cream or cashew paste (for vegan)
  • Water as needed
  • Fresh lemon juice (optional)
  • Fresh coriander leaves (for garnish)

👩🏽‍🍳 Instructions

1. Blanch and Puree Spinach

  • Boil water in a pot. Add spinach leaves and blanch for 1-2 minutes.
  • Drain and immediately transfer to cold water (to retain the green color).
  • Blend spinach with green chili, ginger, and garlic to a smooth paste. Set aside.

2. Make the Curry Base

  • In a pan, heat 1 tsp oil. Add cumin seeds and let them splutter.
  • Add chopped onions. Sauté until light golden.
  • Add chopped tomatoes and cook until soft and oil starts to separate (you can cover it to cook faster).
  • Add turmeric, red chili, coriander powder, and salt. Mix well.

3. Add Spinach & Corn

  • Add the spinach puree. Cook on medium heat for 4-5 minutes.
  • Add boiled corn and mix well. Add water to adjust consistency.
  • Simmer for another 5-7 minutes.

4. Finish with Cream (Optional)

  • Stir in low-fat cream or cashew paste. Mix and cook for another 1-2 minutes.
  • Turn off the heat. Squeeze in a bit of lemon juice for freshness (optional).

5. Garnish & Serve

  • Garnish with coriander leaves.
  • Serve hot with roti, brown rice, quinoa, or millet roti for a wholesome meal.

💡 Tips for Health Boost

  • Use low-oil or no-oil sautéing by using a non-stick pan and a splash of water.
  • Add more veggies like bell peppers or peas for fiber.
  • Swap cream for blended silken tofu or soaked cashews to make it richer without dairy.
  • Use baby spinach for milder taste and easier prep.

How to make Soya Pav Bhaji

By / Breakfast Recipes, Fitpiq Team, Healthy Breakfast Recipes, Protein Rich Recipes

🥘 Healthy Indian-Style Soya Pav Bhaji

✅ Ingredients:

  • 1 cup soya granules (soaked in hot water for 10 mins, then drained)
  • 2 medium potatoes (boiled & mashed)
  • 1 cup cauliflower florets (boiled)
  • 1/2 cup green peas (boiled)
  • 1 large onion (finely chopped)
  • 2 tomatoes (pureed)
  • 1 capsicum (finely chopped)
  • 2 tsp pav bhaji masala
  • 1 tsp ginger-garlic paste
  • 1/2 tsp turmeric powder
  • 1/2 tsp red chili powder (optional)
  • 1 tbsp oil (olive or mustard oil for health)
  • Salt to taste
  • Fresh coriander leaves (chopped)
  • Whole wheat pav buns (toasted)
  • Lemon wedges (for serving)

🔥 Instructions:

  1. Prepare the base:
    Heat oil in a pan. Add chopped onions and sauté till translucent.
  2. Add flavor:
    Mix in ginger-garlic paste and capsicum. Cook for 2 minutes.
  3. Spices & tomatoes:
    Add tomato puree, turmeric, chili powder, and pav bhaji masala. Cook till oil separates.
  4. Add veggies & soya:
    Stir in mashed potatoes, cauliflower, peas, and soaked soya granules.
  5. Mash & simmer:
    Mash the mixture well using a masher. Add water if needed for consistency. Simmer for 5–7 minutes.
  6. Garnish & serve:
    Top with fresh coriander. Serve hot with lemon wedges and toasted whole wheat pav.

🥗 Health Tips:

  • Use less oil and whole wheat pav for a healthier version.
  • Soya adds protein and fiber to the traditional recipe.

How to make Grilled Fish Tikka Salad

By / Fitpiq Team, Health Tips, Healthy non vegetarian Recipes, Healthy Recipes, Protein Rich Recipes, Salads

Grilled Fish Tikka Salad

Ingredients:

For the fish:

  • 200 grams fish fillets (like cod or tilapia)
  • 2 tablespoons yogurt
  • 1 tablespoon lemon juice
  • 1 teaspoon ginger-garlic paste
  • 1 teaspoon red chili powder
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon garam masala
  • Salt to taste
  • 1 tablespoon oil

For the salad:

  • Salad leaves (lettuce, spinach, or any greens)
  • 1 small cucumber, sliced
  • 1 small tomato, chopped
  • 1 small onion, thinly sliced
  • 1/2 bell pepper, sliced
  • Fresh coriander or mint leaves
  • Lemon wedges

Optional dressing:

  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper

How to make it:

  1. Mix yogurt, lemon juice, ginger-garlic paste, red chili powder, turmeric, garam masala, salt, and oil in a bowl.
  2. Put fish pieces in this mix and let it sit for 30 minutes.
  3. Heat a grill pan or oven. Cook fish on medium heat for 3-4 minutes on each side until it’s done and looks a little brown.
  4. In a big bowl, mix salad leaves, cucumber, tomato, onion, bell pepper, and fresh herbs.
  5. Put the cooked fish on top of the salad.
  6. If you want, mix olive oil, lemon juice, salt, and pepper and pour on the salad.

Serve fresh and enjoy a healthy meal!

How to make Paneer Broccoli Stir Fry Wrap

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

🌯 Paneer Broccoli Stir-Fry Wrap

🧀🥦 Ingredients:

For the filling:

  • 1 cup paneer (cubed or crumbled)
  • 1 cup broccoli florets (small)
  • 1 small onion (sliced)
  • 1 bell pepper (optional, sliced)
  • 2–3 garlic cloves (chopped)
  • 1/2 tsp chili flakes or green chili (optional)
  • 1/2 tsp black pepper
  • 1/4 tsp turmeric
  • 1/2 tsp cumin or garam masala
  • Salt to taste
  • 1–2 tsp olive oil or ghee
  • Lemon juice or chaat masala (for zing)
  • Fresh coriander (chopped)

For the wrap:

  • 2 whole wheat rotis / tortillas / millet wraps
  • Green chutney or hummus or yogurt spread (optional)

🔥 Instructions:

  1. Steam or blanch broccoli for 2 mins if you prefer it softer.
  2. Heat oil in a pan, sauté garlic, onion, and bell pepper for a minute.
  3. Add broccoli, cook on high flame for 2–3 mins.
  4. Add paneer, spices, and salt. Stir-fry everything until well coated and slightly golden.
  5. Finish with lemon juice or chaat masala and fresh coriander.

🌯 Assemble the Wrap:

  1. Warm your roti/tortilla.
  2. Spread green chutney, hummus, or curd if using.
  3. Add the paneer-broccoli filling.
  4. Roll tightly into a wrap. Grill or toast lightly if desired.

✅ Healthy tip: Use multigrain/millet wraps, or even lettuce cups for a low-carb version.
🥗 Serve with yogurt dip or mint chutney.

How to make Egg Bajra Upma

By / Breakfast Recipes, Eggs, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

🥚🌾 Egg & Bajra Upma

(High-protein, fiber-rich breakfast or lunch option)

Ingredients:

  • 1/2 cup bajra (pearl millet) – soaked overnight & drained (or use bajra flour or pre-cooked bajra)
  • 2 eggs
  • 1 small onion (chopped)
  • 1 green chili (chopped)
  • 1/2 tsp ginger (grated)
  • 1/4 tsp mustard seeds
  • 1/4 tsp cumin seeds
  • 1/4 tsp turmeric
  • Curry leaves (optional)
  • Salt to taste
  • 1 tsp oil or ghee
  • Chopped coriander (for garnish)
  • Lemon juice (optional)

Instructions:

  1. Cook bajra: Pressure cook soaked bajra with water (2:1 ratio) for 3–4 whistles until soft. Drain extra water if needed.
  2. Heat oil in a pan. Add mustard seeds, cumin, curry leaves, onion, green chili, and ginger. Sauté till onions turn soft.
  3. Add turmeric and cooked bajra. Mix well and stir-fry for 2–3 mins.
  4. Push bajra to one side, crack eggs into the pan. Scramble and cook fully.
  5. Mix scrambled eggs with bajra. Add salt, cook for a minute.
  6. Garnish with coriander and lemon juice if desired.

🥗 Serve hot with curd or plain as a complete meal.
💪 Great for weight management, diabetic-friendly, and high in protein + fiber!

How to make Chickpea Dosa

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

🌰 Chickpea Dosa (Gluten-Free + Protein-Rich)

Ingredients:

  • 1 cup besan (gram flour) or soaked raw chickpeas (1/2 cup, soaked overnight & ground)
  • 1/4 cup finely chopped onions
  • 1–2 green chilies (finely chopped)
  • 1 tsp ginger paste
  • 1/4 tsp turmeric
  • 1/2 tsp cumin seeds
  • Salt to taste
  • Chopped coriander
  • Water (to make thin batter)
  • Oil for cooking

Instructions:

If using besan:

  1. In a bowl, mix besan with water to make a smooth, pourable batter.
  2. Add onions, chilies, ginger, spices, salt, and coriander.

If using soaked chickpeas:

  1. Blend soaked chickpeas with ginger, green chili, a little water into a smooth batter.
  2. Mix in the rest of the ingredients as above.

Cooking:
3. Heat a non-stick tawa, pour a ladle of batter, and spread like dosa.
4. Drizzle a few drops of oil, cook till golden on both sides.

🥄 Serve hot with mint chutney, curd, or tomato chutney.
✅ High protein, gluten-free, and perfect for breakfast or dinner!