Protein Rich Recipes

How to make Stuffed Soya Spinach Toast

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

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.

How to make Protein Poha

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

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?

How to make Corn Mungdal Tikki

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

Healthy Corn Mung Dal Tikki Recipe

Ingredients:

  • 1/2 cup yellow mung dal (moong dal), soaked for 2-3 hours
  • 1/2 cup boiled corn kernels (fresh or frozen)
  • 1 small onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/4 cup coriander leaves, finely chopped
  • 1/2 tsp cumin seeds or cumin powder
  • 1/2 tsp grated ginger
  • 1/4 tsp turmeric powder
  • 1/2 tsp garam masala (optional)
  • Salt to taste
  • 1 tbsp whole wheat flour or besan (gram flour) — for binding
  • A little oil for shallow frying (or use a non-stick pan with minimal oil)

Instructions:

  1. Cook mung dal: Drain the soaked mung dal and pressure cook or boil it until soft but not mushy (about 2-3 whistles in a pressure cooker or 15-20 mins boiling).
  2. Mash dal: Once cooked, lightly mash the dal, leaving some texture.
  3. Mix ingredients: In a large bowl, combine the mashed mung dal, boiled corn kernels, chopped onion, green chili, coriander, cumin, ginger, turmeric, garam masala, and salt.
  4. Add binding agent: Add whole wheat flour or besan gradually, mixing well to form a dough-like mixture that can hold shape. If too wet, add a little more flour.
  5. Shape tikkis: Divide the mixture into small portions and shape into flat round tikkis (patties).
  6. Cook tikkis: Heat a non-stick pan with a little oil on medium heat. Shallow fry the tikkis until golden brown and crispy on both sides (about 3-4 minutes each side).
  7. Serve: Serve hot with green chutney or yogurt dip.

Tips:

  • You can add grated carrot or finely chopped spinach for extra nutrition.
  • Baking is also an option: Place tikkis on a baking tray, brush lightly with oil, and bake at 200°C (400°F) for 20-25 mins, flipping halfway.

Egg Hakka Noodles

By / Breakfast Recipes, Eggs, Fitpiq Team, Healthy Breakfast Recipes, Healthy non vegetarian Recipes, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

🍳 Indian-Style Healthy Egg Hakka Noodles

🍜 Ingredients (Serves 2)

Noodles:

  • 150g whole wheat or millet-based noodles (or regular Hakka noodles)
  • Water + salt (for boiling)

Eggs:

  • 2 large eggs
  • Pinch of turmeric
  • Salt & pepper to taste

Veggies:

  • ½ cup carrots, julienned
  • ½ cup capsicum (green bell pepper), sliced
  • ½ cup cabbage, shredded
  • ¼ cup spring onions (whites and greens separated)
  • 1 small onion, sliced
  • 2 garlic cloves, finely chopped
  • 1-inch ginger, grated
  • 1 green chili, finely chopped (optional)

Sauces & Spices:

  • 1 tbsp low-sodium soy sauce
  • 1 tsp green chili sauce (optional or homemade)
  • 1 tsp vinegar (white or apple cider)
  • ¼ tsp garam masala or chaat masala (Indian twist!)
  • ½ tsp red chili powder or Kashmiri chili powder (for color, not heat)
  • Salt to taste
  • Black pepper to taste

Oil:

  • 1.5 tbsp oil (cold-pressed mustard, sesame, or groundnut oil)

👩‍🍳 Instructions

1. Boil the Noodles

  • Cook noodles as per package instructions in salted boiling water.
  • Drain, rinse with cold water, and toss with a few drops of oil to prevent sticking.

2. Scramble the Eggs (Indian Style)

  • Beat eggs with turmeric, salt, and black pepper.
  • Heat ½ tbsp oil in a pan, scramble the eggs on medium flame. Set aside.

3. Sauté the Veggies

  • In a large wok or kadhai, heat 1 tbsp oil.
  • Add garlic, ginger, and green chili. Sauté for 30 seconds.
  • Add onion and spring onion whites. Sauté until slightly soft.
  • Toss in carrots, capsicum, and cabbage. Stir-fry on high heat for 2–3 minutes. Veggies should stay crunchy.

4. Add Sauces & Spices

  • Add soy sauce, chili sauce (if using), vinegar, garam masala, red chili powder, black pepper, and salt.
  • Mix well and cook for 1 minute.

5. Combine Everything

  • Add cooked noodles and scrambled eggs to the wok.
  • Toss well on high heat for 2 minutes until everything is well coated and hot.

6. Finish & Serve

  • Garnish with spring onion greens.
  • Optionally, squeeze a bit of lemon juice or sprinkle some chaat masala before serving.

🌱 Tips to Keep It Healthy

  • Use millet noodles (like ragi, jowar, or quinoa-based).
  • Add more Indian veggies: beans, spinach, or even beetroot

Maa Ki Dal

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

🌿 Ma Ki Dal Recipe (Slow-Cooked Black Gram Lentils)

🫘 Ingredients:

For Cooking the Dal:

  • 1 cup whole urad dal (black gram / sabut urad dal)
  • 4 cups water (for pressure cooking)
  • Salt to taste
  • 1–2 green cardamoms (optional)
  • 1 small piece cinnamon (optional)

For the Tempering (Tadka):

  • 2 tbsp ghee or oil
  • 1 tsp cumin seeds
  • 1–2 green chilies, slit
  • 1 tbsp ginger-garlic paste
  • 1 medium onion, finely chopped
  • 2 medium tomatoes, finely chopped or pureed
  • ½ tsp turmeric powder
  • 1 tsp red chili powder
  • 1 tsp coriander powder
  • ½ tsp garam masala

Optional (for richness):

  • 2 tbsp fresh cream or a spoon of butter
  • Fresh coriander leaves, chopped

🍳 Instructions:

1. Soak & Cook the Dal

  • Rinse and soak whole urad dal overnight (or at least 8 hours).
  • Drain and pressure cook with 4 cups water, salt, and whole spices (cardamom, cinnamon) for about 8–10 whistles or until the dal is soft and creamy. Mash a few lentils with the back of a spoon to check softness.

2. Prepare the Tempering

  • Heat ghee in a kadhai or pan.
  • Add cumin seeds, let them crackle.
  • Add slit green chilies, then ginger-garlic paste, sauté for a minute.
  • Add chopped onions, cook until golden brown.
  • Add tomatoes, turmeric, chili powder, coriander powder.
  • Cook until the masala is well-cooked and oil starts to separate.

3. Combine & Simmer

  • Add cooked dal to the masala. Mix well.
  • Add water as needed to adjust consistency.
  • Simmer on low heat for 20–30 minutes, stirring occasionally. The longer you simmer, the better the flavor. Mash some dal to make it creamier.

4. Finish with Cream & Garnish

  • Stir in cream or butter (optional).
  • Add garam masala, and mix.
  • Garnish with fresh coriander.

🍽️ Serving Suggestions:

  • Serve hot with:
    • Steamed rice
    • Jeera rice
    • Roti or paratha
    • A dollop of butter or cream on top for richness

How to make Maa Rajma

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

🌱 Ingredients:

For the Rajma (Kidney Beans):

  • 1 cup rajma (kidney beans) – soaked overnight (8-10 hrs)
  • 3 cups water – for pressure cooking
  • Salt – to taste
  • 1 bay leaf
  • 1 black cardamom (optional)

For the Masala:

  • 2 tbsp oil or ghee
  • 1 tsp cumin seeds
  • 1 onion – finely chopped
  • 1 tbsp ginger-garlic paste
  • 2 tomatoes – pureed or finely chopped
  • 2 green chilies – slit (optional)
  • 1/2 tsp turmeric powder
  • 1 tsp red chili powder (adjust to taste)
  • 1 tsp coriander powder
  • 1/2 tsp garam masala
  • 1/2 tsp kasuri methi (dried fenugreek leaves) – crushed
  • Fresh coriander leaves – chopped (for garnish)

🥣 Method:

Step 1: Cook the Rajma

  1. Drain soaked rajma.
  2. Add to a pressure cooker with 3 cups of water, salt, bay leaf, and black cardamom.
  3. Pressure cook on medium heat for 5–6 whistles (or until soft).
    • The rajma should mash easily when pressed between fingers.

Step 2: Prepare the Masala

  1. Heat oil/ghee in a deep pan or kadhai.
  2. Add cumin seeds and let them splutter.
  3. Add onions and sauté till golden brown.
  4. Add ginger-garlic paste and green chilies. Cook for 1–2 mins till raw smell disappears.
  5. Add tomatoes and cook till the oil separates (bhuno this well!).
  6. Add turmeric, red chili powder, coriander powder, and salt (if needed). Cook the masala till aromatic.

Step 3: Combine & Simmer

  1. Add boiled rajma (along with the water it was cooked in) to the masala.
  2. Mix well. Simmer on low flame for at least 20–30 minutes. The more it simmers, the better it tastes.
    • You can mash a few rajma beans with the back of a spoon for a thicker gravy.
  3. Add garam masala and kasuri methi. Mix well and cook for 2 more minutes.

Step 4: Serve

  • Garnish with fresh coriander.
  • Serve hot with steamed rice, jeera rice, or roti.

💡 Tips:

  • Soaking is key – it helps cook the rajma faster and makes it more digestible.
  • Slow cooking or long simmering deepens the flavor.
  • You can add a little butter or cream at the end for extra richness.

🍲 Healthy Vegtable Khichdi Recipe

By / Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

📝 Ingredients:

  • ½ cup rice (washed)
  • ½ cup moong dal (yellow or split green, washed)
  • 1 tbsp ghee or oil
  • ½ tsp cumin seeds
  • A pinch of hing (asafoetida)
  • 1 onion (chopped, optional)
  • 1 tomato (chopped)
  • ½ cup carrots (chopped)
  • ½ cup green beans (chopped)
  • ¼ cup green peas
  • ½ tsp turmeric powder
  • ½ tsp ginger paste (optional)
  • Salt to taste
  • 3.5 to 4 cups water (adjust for consistency)
  • Fresh coriander for garnish

👩‍🍳 Method:

  1. Rinse & Soak (optional):
    Rinse rice and dal together 2–3 times. Soak for 15–20 mins for faster cooking.
  2. Prepare Tadka:
    In a pressure cooker or heavy pot, heat ghee/oil. Add cumin seeds and hing.
    Add onions (if using) and sauté until translucent.
  3. Add Veggies:
    Add tomatoes, carrots, beans, peas (or any other veggies). Cook for 2–3 mins.
  4. Spices & Dal-Rice:
    Add turmeric and salt. Then add soaked rice and dal. Mix well.
  5. Cook:
    Add 3.5–4 cups of water.
    • Pressure cooker: Cook for 3–4 whistles.
    • Pan: Cover and cook for 30–40 mins on low heat, stirring occasionally.
  6. Serve:
    Garnish with coriander. Drizzle a little ghee on top if desired. Serve hot with curd, pickle, or papad!

✅ Tips:

  • Add spinach, pumpkin, or bottle gourd for extra nutrition.
  • Can blend lightly for toddlers or elderly.
  • Great for detox, digestion, and recovery meals!

Healthy Vegetable Daliya

By / Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

🥣 HEALTHY VEGETABLE DALIYA RECIPE (TO BE SHARED)
A wholesome, fiber-rich one-pot meal made with broken wheat (daliya) and fresh veggies. Light, filling, and perfect for breakfast, lunch, or dinner!

📝 Ingredients (Serves 2–3):

  • 1 cup daliya (broken wheat/lapsi)
  • 1 tbsp oil or ghee
  • ½ tsp mustard seeds
  • ½ tsp cumin seeds
  • A pinch of hing (asafoetida)
  • 1 onion (chopped)
  • 1 tomato (chopped)
  • ½ cup carrots (chopped)
  • ½ cup beans (chopped)
  • ½ cup green peas
  • ½ tsp turmeric powder
  • ½ tsp red chili powder (optional)
  • Salt to taste
  • 3 cups water (adjust as needed)
  • Fresh coriander for garnish
  • Lemon juice (optional)

👩‍🍳 Method:

  1. Roast Daliya:
    Dry roast daliya in a pan on medium heat till golden and aromatic. Keep aside.
  2. Prepare Base:
    Heat oil/ghee in a pressure cooker or pan. Add mustard seeds, cumin seeds, and hing. Let them splutter.
  3. Add Veggies:
    Add onions and sauté till translucent. Then add tomatoes and cook till soft. Add all chopped vegetables.
  4. Spices & Daliya:
    Add turmeric, chili powder, and salt. Mix well. Add roasted daliya and stir for 1–2 mins.
  5. Cook:
    Add 3 cups water. Mix well.
    • Pressure Cooker: Cook for 2–3 whistles.
    • Pan: Cover and simmer for ~15–20 mins, stirring occasionally, until soft.
  6. Garnish & Serve:
    Add chopped coriander and a squeeze of lemon if desired. Serve hot!

✅ Tips:

  • Add more water if you prefer it soupy.
  • You can add spinach, bottle gourd, or corn too.
  • Great for weight loss, diabetes, or light dinners!

Healthy Besan Kadhi Recipe

By / Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

🌼 BESAN KADHI RECIPE

📝 Ingredients:

For the Kadhi:

  • 1 cup sour curd (yogurt)
  • ¼ cup besan (gram flour)
  • 3 cups water
  • ½ tsp turmeric powder
  • ½ tsp red chili powder
  • Salt to taste
  • 1 tsp grated ginger (optional)
  • 1–2 green chilies (slit)

For Tempering:

  • 2 tbsp oil or ghee
  • ½ tsp mustard seeds
  • ½ tsp cumin seeds
  • ¼ tsp fenugreek seeds (methi)
  • 1–2 dried red chilies
  • A pinch of hing (asafoetida)
  • 8–10 curry leaves (optional)

👩‍🍳 Method:

  1. Mix Kadhi Base:
    In a bowl, whisk curd till smooth. Add besan, turmeric, chili powder, and salt. Gradually add water while whisking to avoid lumps. Add ginger and green chilies if using.
  2. Cook Kadhi:
    Pour mixture into a kadhai or deep pan. Bring to a boil on medium flame, stirring continuously. Then lower heat and simmer for 25–30 mins, stirring occasionally. It will thicken and turn aromatic.
  3. Make Tempering:
    Heat oil/ghee. Add mustard seeds. When they crackle, add cumin, fenugreek, hing, dry red chilies, and curry leaves. Let it sizzle for a few seconds.
  4. Finish:
    Pour the hot tempering into the kadhi. Cover immediately. Let it rest for a few minutes before serving.

Healthy Chilli Chicken Recipe

By / Healthy Recipes, Protein Rich Recipes

🌶️ Healthy Chilli Chicken (Dry or Semi-Gravy)
Style: Indo-Chinese

🧂 Ingredients:

For the chicken:

  • 300g boneless chicken breast or thighs, cut into bite-sized cubes
  • 1 tbsp cornflour
  • 1 tbsp whole wheat flour or oat flour
  • 1 egg white (optional – helps with coating)
  • 1 tsp ginger-garlic paste
  • Salt & pepper, to taste
  • 1 tsp low-sodium soy sauce
  • 1 tsp olive oil (for shallow sautéing)

For the sauce & stir-fry:

  • 1 medium onion, diced into large chunks
  • 1 green bell pepper (capsicum), diced
  • 3–4 garlic cloves, minced
  • 1-inch piece ginger, finely chopped or julienned
  • 2 green chilies, sliced
  • 1½ tbsp low-sodium soy sauce
  • 1 tbsp vinegar (apple cider or rice vinegar)
  • 1 tbsp tomato ketchup (look for low-sugar)
  • 1 tsp chili sauce or sriracha (optional for heat)
  • ½ tsp honey or maple syrup (optional for balance)
  • 2 tbsp water
  • Spring onions, chopped (for garnish)
  • Salt & black pepper, to taste

🍳 Instructions:

1. Marinate and cook the chicken:

  • Mix chicken with cornflour, whole wheat flour, egg white (if using), soy sauce, ginger-garlic paste, salt, and pepper.
  • Let it rest for 15–20 minutes.
  • Heat 1 tsp oil in a non-stick pan. Sauté the chicken in batches until lightly golden and cooked through. Set aside.

2. Make the sauce:

  • In a bowl, mix soy sauce, vinegar, ketchup, chili sauce (if using), honey, and water. Adjust spice and sweetness as needed.

3. Stir-fry vegetables:

  • In the same pan, add a little more oil if needed.
  • Sauté garlic, ginger, and green chilies for 30 seconds.
  • Add onions and bell peppers. Stir-fry for 2–3 minutes (keep them slightly crunchy).

4. Combine:

  • Add cooked chicken back to the pan.
  • Pour in the sauce. Toss everything together on medium-high heat until the sauce coats the chicken (1–2 minutes). Add a splash of water if you want more gravy.
  • Garnish with spring onions.

✅ Health Tips:

  • No deep frying: Pan-searing uses less oil and keeps it light.
  • Use lean meat: Chicken breast is lower in fat than thighs.
  • Control the sauce: Store-bought sauces are often high in sodium/sugar — make your own or use low-sodium versions.
  • Add more veggies like broccoli, mushrooms, or snap peas for fiber and volume.