Protein Rich Recipes

Healthy Chickpea Tikki Burger Recipe

Ingredients:

For the chickpea tikki:

• 1 can (400g) chickpeas (or 1.5 cups cooked chickpeas), drained and rinsed
• 1 small onion, finely chopped
• 1 green chili, finely chopped (optional)
• 1/4 cup coriander leaves, chopped
• 1/2 tsp cumin powder
• 1/2 tsp garam masala
• 1/2 tsp chaat masala (optional)
• 1/4 tsp turmeric powder
• 1 tsp ginger-garlic paste (optional)
• Salt to taste
• 2-3 tbsp whole wheat flour or besan (gram flour) — for binding
• 1 tbsp olive oil (for cooking)

For assembling the burger:

• Whole wheat or multigrain burger buns
• Lettuce leaves or spinach
• Tomato slices
• Cucumber slices
• Onion rings
• Green chutney or yogurt-based sauce (like raita)
• Avocado slices (optional)

Instructions:

1. Make the tikki mixture:
   Mash the chickpeas roughly (you want some texture, not a paste).
   Add chopped onions, green chili, coriander, cumin powder, garam masala, chaat masala, turmeric, ginger-garlic paste, and salt. Mix well.
   Add whole wheat flour or besan little by little and mix until the mixture holds together enough to shape into tikkis.
2. Shape and cook tikkis:
   Divide the mixture into equal portions and shape into round, flat patties.
   Heat oil in a non-stick pan over medium heat. Shallow fry the tikkis for about 3-4 minutes on each side, until golden brown and cooked through.
3. Assemble the burger:
   Toast the burger buns lightly.
   Spread green chutney or yogurt sauce on the buns.
   Place a lettuce leaf, then the chickpea tikki, followed by tomato, cucumber slices, and onion rings. Add avocado slices if using.
   Top with the other half of the bun.
4. Serve:
   Serve immediately with a side of salad or baked sweet potato fries for a healthy meal.

Tips:

• You can add grated carrot or beetroot to the tikki mix for extra nutrition.
• Baking tikkis is also an option: place on a baking tray, brush lightly with oil, and bake at 200°C (400°F) for 20 minutes, flipping halfway.
• Use low-fat yogurt or a plant-based yogurt for the sauce to keep it light.

Healthy Moth Beans Misal Pav Recipe

Ingredients:

For the moth beans misal curry:

• 1 cup moth beans (matki), soaked overnight and sprouted (or just soaked)
• 1 tbsp oil (olive, mustard, or any healthy oil)
• 1 tsp mustard seeds
• 1/2 tsp cumin seeds
• 1 medium onion, finely chopped
• 1-2 green chilies, chopped (adjust to taste)
• 1 tsp ginger-garlic paste
• 1 large tomato, finely chopped
• 1/2 tsp turmeric powder
• 1 tsp red chili powder (adjust to taste)
• 1 tsp coriander powder
• 1/2 tsp garam masala
• Salt to taste
• 2 cups water (adjust for desired curry consistency)

For the dry spice mix (optional for extra flavor):

• 1 tsp goda masala or garam masala

For garnishing and serving:

• 1 small onion, finely chopped
• 1 small tomato, finely chopped
• Fresh coriander leaves, chopped
• Lemon wedges
• Pav (preferably whole wheat or multigrain for a healthier option)
• Farsan or sev (optional, use sparingly or skip for a healthier version)

Instructions:

1. Prepare the Moth Beans:

• Pressure cook the soaked and sprouted moth beans with 2 cups of water and a pinch of salt for 3-4 whistles or until tender but not mushy.

2. Make the Misal Curry:

• Heat oil in a pan, add mustard seeds and cumin seeds. When they splutter, add chopped onions and sauté until golden brown.
• Add ginger-garlic paste and green chilies; sauté for 1 minute.
• Add chopped tomatoes and cook until soft and oil starts separating.
• Add turmeric, red chili powder, coriander powder, garam masala, and salt. Mix well.
• Add the cooked moth beans along with the cooking liquid. Add more water if needed to reach desired consistency.
• Simmer on low heat for 7-10 minutes to let the flavors meld.
• Adjust seasoning as needed.

3. Serve:

• In serving bowls, pour the hot misal curry.
• Garnish with chopped onions, tomatoes, fresh coriander, and a squeeze of lemon juice.
• Sprinkle a little farsan or sev if you like some crunch (optional).
• Serve immediately with warm pav buns (preferably whole wheat or multigrain).

Tips for a Healthier Misal Pav:

• Use sprouted moth beans to increase protein and nutrient absorption.
• Use whole wheat or multigrain pav instead of white bread.
• Skip or limit farsan/sev to reduce fried and processed ingredients.
• Add more veggies like grated carrots or chopped spinach to the curry for extra fiber.
• Serve with a side of fresh salad or yogurt.

Healthy Stuffed Soya Spinach Toast Recipe

Ingredients:

• 4 slices whole wheat bread (multigrain works great too)
• 1/2 cup soya granules or minced soya chunks (rehydrated in hot water and drained)
• 1 cup spinach, finely chopped
• 1 small onion, finely chopped
• 1 green chili, finely chopped (optional)
• 1/2 tsp ginger-garlic paste (optional)
• 1/2 tsp cumin seeds
• 1/4 tsp turmeric powder
• 1/2 tsp garam masala or chaat masala
• Salt to taste
• 1 tbsp olive oil or any healthy oil
• 1-2 tbsp low-fat grated cheese or paneer crumbles (optional)
• Butter or oil for toasting

Instructions:

1. Prepare the stuffing:
   Heat oil in a pan, add cumin seeds and let them splutter.
   Add chopped onions, green chili, and ginger-garlic paste, sauté until onions turn translucent.
   Add the rehydrated soya granules or minced soya chunks and cook for 5 minutes.
   Add turmeric powder, garam masala, and salt. Mix well.
   Add chopped spinach and cook until the spinach wilts and the mixture dries up a bit (about 3-4 minutes).
   Turn off heat and if using, mix in grated cheese or paneer crumbles for extra creaminess.
2. Assemble the toast:
   Take a slice of bread, spread the soya-spinach mixture evenly on it.
   Top with another slice of bread to make a sandwich.
3. Toast:
   Heat a non-stick pan or sandwich maker.
   Lightly butter or oil the outside of the sandwich.
   Toast on medium heat until both sides are golden and crispy.
4. Serve:
   Cut into halves and serve hot with green chutney, ketchup, or yogurt dip.

Tips:

• You can add finely chopped bell peppers or grated carrots to the stuffing for extra crunch and nutrition.
• For a vegan version, skip the cheese and use vegan bread and plant-based butter.
• To boost flavor, sprinkle some chaat masala or crushed black pepper while assembling.

Healthy Protein Poha with Soya Chunks or Paneer Crumbles

Ingredients:

• 1.5 cups poha (flattened rice), rinsed and drained
• 1/2 cup soya chunks (or paneer crumbles)
• 1 small onion, finely chopped
• 1 green chili, finely chopped (optional)
• 1/2 cup mixed veggies (carrot, peas, bell pepper), finely chopped
• 1/4 tsp mustard seeds
• 1/2 tsp cumin seeds
• 1/4 tsp turmeric powder
• Salt to taste
• 1 tbsp oil (olive, sunflower, or any healthy oil)
• A handful of coriander leaves, chopped
• Juice of 1/2 lemon
• 1 tbsp roasted peanuts or cashews (optional)

Instructions:

If using soya chunks:

1. Boil water and cook soya chunks for 5-7 minutes until soft. Drain and squeeze out excess water. Chop roughly.

Cooking:

1. Heat oil in a pan. Add mustard seeds and cumin seeds, let them splutter.
2. Add chopped onions and green chili. Sauté till onions turn translucent.
3. Add mixed veggies and sauté for 4-5 minutes until tender-crisp.
4. Add turmeric powder and salt, mix well.
5. Add cooked soya chunks or paneer crumbles. Stir and cook for 2-3 minutes.
6. Add rinsed poha and mix gently so everything combines well. Cook for another 2 minutes on low heat.
7. Turn off heat, squeeze lemon juice, and garnish with coriander leaves and roasted nuts for crunch.

Tips:

• You can add grated ginger or garlic for extra flavor.
• For extra protein, sprinkle some chia seeds or flaxseeds on top.
• Use paneer for a milder, creamier taste; soya chunks for a more textured, higher-protein version.

Want a quick chutney or raita recipe to go with this?