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3 High Protein Veg Meals with 30 g Protein each I हर मील में 30 ग्राम प्रोटीन I Pankaj Bhadouria
If you are a vegetarians then often the challenge is – how to fulfil the daily protein requirement of your body?
Do you need to take additional protein supplements?
To tackle this problem, I am sharing with you 3 high protein veg meals, which have 30 grams of protein per serving, and that too without any protein powder!
And these 3 high protein meals are:
Tofu Palak Balls in Makhani Sauce & Multigrain Roti
Soya Methi Pulao & Raita
Quinoa, Dal & Paneer Khichdi
I have also share a protein calculator for each meal so that you can get a clear picture of how this target is achieved.
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@EmamiHealthyTasty
Recipes:
Tofu Palak Balls in Makhani Sauce
Prep time: 15 mins
Cook time: 20 mins
Serves: 1
Ingredients:
Tofu Palak Balls:
150 g high-protein firm tofu
75 g fresh spinach
15 g besan
1 green chilli
1” ginger
½ tsp roasted cumin powder
¼ tsp garam masala
¼ tsp chilli powder
Salt to taste
1 tsp oil for cooking
Creamy Tomato Sauce:
100 g tomatoes
30 g onion
8 garlic cloves
10 cashews
50 g curd
½ tsp Kashmiri red chilli powder
¼ tsp cumin seeds
¼ tsp garam masala
½ tsp kasuri methi
1 tsp oil
Salt to taste
Method:
Crumble tofu.
Blanch & squeeze & finely chop spinach.
Combine tofu, spinach, spices, besan, ginger, green chilli and shape into balls.
Cook in appe pan or pan-sear them gently with a little oil.
Simmer tomatoes, onion, garlic and cashews with a little water until soft. Blend to a smooth puree.
Heat oil, add cumin, Kashmiri chilli powder and the puree. Cook for 4–5 minutes. Lower heat, stir in whisked curd. Add salt, garam masala and kasuri methi.
Spoon the hot creamy sauce onto a serving plate. Arrange the cooked tofu palak balls over sauce and serve.
High-Protein Quinoa, Dal & Paneer Khichdi
Prep time: 15 mins
Cook time: 20 mins
Serves: 1
Ingredients:
50 g yellow moong dal
40 g quinoa
65 g paneer
¼ cup green peas
1 small onion, finely chopped
1 small tomato, chopped
½ tsp grated ginger
1 green chilli, chopped
1 tsp ghee
½ tsp cumin
¼ tsp turmeric
¼ tsp red chilli powder
¼ tsp garam masala
Salt to taste
Method:
Wash quinoa & moong dal thoroughly and soak it for 15–20 minutes. Drain both.
Heat ghee in a pressure cooker. Add cumin seeds, ginger and green chilli. Add chopped onion and sauté until translucent. Add tomato, turmeric, chilli powder and salt. Cook until tomatoes soften.
Add drained dal, quinoa and green peas. Mix well. Pour in water and pressure-cook for approximately 2 whistles.
Open the cooker, stir the khichdi and add paneer cubes. Add garam masala.
Serve hot with a little extra ghee.
Soya Methi Pulao with Cucumber Raita
Preptime: 15 mins
Cook time: 20 mins
Serves: 1
Ingredients:
50 g dry soya chunks
50 g basmati rice
50 g fresh methi leaves, cleaned and chopped
¼ cup green peas
1 small onion, thinly sliced
1 small tomato, chopped
1 green chilli, slit
½ tsp ginger-garlic paste
1 tsp ghee
½ tsp cumin seeds
1 small bay leaf
2 cloves
1 green cardamom
1 small cinnamon stick
¼ tsp turmeric
½ tsp coriander powder
¼ tsp garam masala
Salt to taste
Cucumber Raita:
100 g regular plain curd
50 g cucumber, grated
¼ tsp roasted cumin powder
A pinch of black salt
Salt and red chilli powder to taste
Method:
Boil soya chunks in salted water for 5–6 mins. Drain, rinse and squeeze thoroughly.
Wash rice. Soak for 15–20 minutes and drain.
Heat ghee in a pressure cooker. Add whole spices. Once fragrant, add sliced onions and sauté until lightly golden. Add ginger-garlic paste and green chilli.
Add tomatoes, turmeric, coriander powder and salt. Cook until softened. Add chopped methi and sauté for 2 minutes to reduce its raw bitterness. Add soya chunks and peas. Toss well.
Add rice and gently stir. Add 1 cup water. Pressure-cook on medium heat for about 1 whistle. Allow the pressure to release naturally before opening. Fluff gently with a fork.
Whisk curd until smooth. Add grated cucumber, roasted cumin powder, black salt, mint and chilli powder. Mix and refrigerate until serving.
Transfer the pulao into a serving bow and serve with raita.
Timeline:
0:00 Introduction
1:23 Tofu Palak Balls in Makhani Sauce & Multigrain Roti
6:30 Soya Methi Pulao & Raita
9:40 Quinoa, Dal & Paneer Khichdi
11:55 Outro
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