Protein Rich Recipes

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!

Hoe to make Urad Dal Palak Mini Tikki

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

🥬 Urad Dal Palak Mini Tikki (Healthy Indian Snack)

Ingredients:

  • 1/2 cup split urad dal (soaked 4–5 hrs)
  • 1 cup finely chopped spinach (palak)
  • 1–2 green chilies
  • 1-inch ginger
  • 1/2 tsp cumin seeds
  • 1/2 tsp garam masala
  • Salt to taste
  • 2 tbsp rice flour or besan (for binding)
  • 1 tsp oil (for brushing/pan-frying)

Instructions:

  1. Grind soaked urad dal with green chili & ginger to a coarse paste (no water or very little).
  2. Mix the paste with chopped spinach, spices, salt & rice flour.
  3. Shape into small tikkis (bite-sized).
  4. Pan-fry or air-fry with minimal oil until crisp and golden on both sides.

🧄 Serve hot with green chutney or curd dip.
✨ High in protein & iron, perfect for kids’ tiffin or evening snacks!

How to make Lauki Thepla

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

🌿 Healthy Lauki Thepla (Bottle Gourd Flatbread)

Ingredients:

  • 1 cup whole wheat flour
  • 1 cup grated lauki (squeeze water slightly)
  • 2 tbsp besan (optional for softness)
  • 1–2 green chilies (finely chopped)
  • 1 tsp ginger paste
  • 1/2 tsp turmeric
  • 1/2 tsp cumin seeds or ajwain
  • Salt to taste
  • Chopped coriander (optional)
  • 1 tsp sesame seeds (optional)
  • 1 tsp oil (for dough)
  • Water (only if needed)
  • Ghee/oil (for roasting)

Instructions:

  1. Mix all ingredients to form a soft dough. Add water only if needed (lauki releases moisture).
  2. Rest dough for 10 mins.
  3. Roll into thin theplas using dry flour.
  4. Roast on a hot tawa using minimal oil/ghee until golden on both sides.

🫙 Serve hot with curd or pickle.
✨ For extra health: Use multigrain flour or add flaxseed powder.

How to make Lentil Soup

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

🥣 Easy Lentil Soup

You need:

  • 1 cup lentils (red or yellow are easiest)
  • 1 onion (chopped)
  • 2 garlic cloves (chopped)
  • 1 carrot (chopped)
  • 1 tomato (chopped)
  • 1 tsp cumin seeds or powder
  • ½ tsp turmeric (haldi)
  • 1 tsp oil (optional)
  • 4 cups water or vegetable soup (broth)
  • Salt and pepper
  • Lemon juice and coriander (for taste)

How to make:

  1. Heat oil in a pot. Add cumin, onion, and garlic. Cook for 2–3 minutes.
  2. Add carrot and tomato. Cook for 2–3 minutes.
  3. Add lentils, turmeric, and water (or broth).
  4. Cook for 25–30 minutes until lentils are soft.
  5. Add salt, pepper, and lemon juice.
  6. Blend if you like it smooth. Add coriander on top.

✅ Healthy, simple, and tasty!