Protein Rich Sabzis | High protein Indian Vegetables | protein rich curries |

Protein is one of the major nutrients required by the body. The most important function of protein is to support cell health. Each and every cell, tissue and organ of the body needs protein. It helps in the maintenance of cells and also their wear and tear.

If you get hurt and a new layer of skin appears with time, it’s because of protein. It helps in transport of oxygen to all cells of the body too. Hair and nails also grow with the help of protein. Moreover bones, which support our body, also need protein for their strength.

chole recipe | Punjabi chole | roadside chole | Punjabi chana masala | One serving of chole has 7.2 grams of protein ( 13% RDA). See calories of chole.

Chole, Punjabi Chole Masala, Chole Recipe

An adult man needs approx. 60 g and an adult woman needs approx. 55 g of protein daily. Depending on the amount of work that an individual performs, the protein requirement varies though. During phases of illness, surgery and during recuperation, the protein requirement increases as the body needs it for building anti-bodies and for the regeneration of lost tissues, especially during periods of blood loss to make up for the lost blood.

kala chana sundal recipe | black channa sundal | healthy kondakadalai sundal | protein, fibre, magnesium rich kala chana sundal | One serving of kala chana sundal has 7.2 grams of protein ( 13% RDA). See calories of kala chana sundal.

Kala Chana Sundal, Sundal Recipe

What are the best sources of Vegetarian Protein Food for Indians?

While it is generally acknowledged that non-vegetarian foods are the richest sources of proteins, there is no reason for vegetarians to worry, as there are a number of vegetarian foods such as milk and milk products, pulses, nuts, sprouts, soya and its products, a few veggies that are rich in protein etc. All we need to do is combine them in the right ways.

Milk & Milk Products	Protein (gm per 100 gm)
Cheese	24.1
Mozzarella Cheese	19.4
Curd	4.3
Milk	4.3
Paneer	2.5
Soya Products	Protein (gm per 100 gm)
Soya chunks	43.2
Soya Flour	43.2
Tofu	13.8
Nuts & Oilseeds	Protein (gm per 100 gm)
Groundnuts	25.3
Cashewnuts	21.2
Poppy seeds	21.1
Almonds	20.8
Sesame seeds	18.3
Walnuts	15.6
Fresh coconut	6.8
Dals & Pulses	Protein (gm per 100 gm)
Cow pea	24.1
Black gram dal	24.0
Bean sprouts	24.0
Moath beans	23.6
Rajma	22.9
Chana dal	20.8
White chick pea	17.1
Cereals & Cereal Products	Protein (gm per 100 gm)
Wheat germ	29.2
Quinoa	13.7
Wheat flour	12.1
Bajra	11.6
Barley	11.5
Jowar	10.4
Buckwheat	10.3
Ragi / nachni	7.3
Vegetables	Protein (gm per 100 gm)
Green peas	7.2
Celery	6.3
Cauliflower	5.9
Broccoli	3.1

A recipe which offers around 4 to 5 g of protein per serving, can be considered as protein rich. However, for recipes like roti, dosa, idli etc. which are quantified in numbers, around 1.5 to 2 g can be considered as protein rich. This is because it is assumed that one person will consume at least 2 to 3 roti / dosa / idli etc. depending on its size.

Sabzis are usually a unique combination of veggies and spices. But subzis need not be made with just veggies. This section exhibits addition of protein rich ingredients like paneer, dals sprouts and tofu mainly to make up for the protein need by way of vegetarian fare. Click here for complete List of Protein Rich Ingredients.

healthy methi pitla recipe | methiche pithle | Maharashtrian methi pitla | One serving of healthy methi pitla has 8.9 grams of protein ( 16% RDA). See calories of healthy methi pitla.

Methi Pitla ( Healthy Sabzi)

Most of the sabzis in this section have been made with highly nutritious ingredients in minimal fat, so rest assured that minus the fat you are going to get a good dose of other vitamins and minerals too along with protein.

Protein Rich Sabzis using Paneer

Paneer one of the most concentrated vegetarian source of protein, which must be included in the meals definitely. While paneer is easily available in the market, when you have time on hand try making it. Learn the art of making Paneer at Home.

achari paneer recipe | Punjabi achari paneer | restaurant style achari paneer | healthy achari paneer | One serving of achari paneer has 13.4 grams of protein ( 24% RDA). See calories of achari paneer.

Achari Paneer

Paneer cubes are most commonly used in sabzis. Paneer Korma and Paneer Lababdar are famour Punjabi sabzis which can help you add loads on protein to your diet. Paneer Lababdar adds around 9 g of protein by way of 1 serving. Isn’t it amazing? Pair them with hot rotis or parathas of your choice and accompany it with a bowl of salad to square up a healthy meal.

Another way of using paneer is by grating or crumbling it and using it as a stuffing to make nourishing options like Stuffed Bhindi with Paneer or make Paneer Palak Koftas in Makhani Gravy. These are perfect for weekends or days you have leisure time. Plan to buy these healthy ingredients well in advance and together also plan to surprise your family with these healthy delicacies over weekends.

palak paneer koftas in makhani gravy recipe | healthy spinach paneer kofta in makhani gravy | palak paneer kofta curry | One serving of palak paneer koftas in makhani gravy has 11.4 grams of protein ( 21% RDA). See calories of palak paneer koftas in makhani gravy.

Protien rich Rajasthani Sabzi

masala chawli sabzi recipe | lobhia, black eyed beans sabzi | healthy Rajasthani chawli sabzi | One serving of masala chawli sabzi has 5.8 grams of protein ( 11% RDA). See calories of masala chawli sabzi.

Masala Chawli

Protein Rich Sabzis using Sprouts

Considered as chockfull of nutrients, sprouts are one of the healthiest option you can rely on. The process of sprouting makes them easy to digest and enhances their nutrient profile radically. To get most of the other nutrients like calcium, magnesium, vitamins and fiber along with a heavy dose of protein in one tasty package, try out Cucumber and Mixed Sprouts Subzi and Spinach and Moath Beans Curry.

Cucumber and Mixed Sprouts Subzi

The most famous Maharashtrian Sprouts Misal is also a protein rich dish. Once the sprouts are handy, it is very easy to put this recipe together in minutes. You can use any one sprout for this sabzi or use a combination of sprouts as well. Learn the Art of Making Different Sprouts.

Protein Rich Sabzis using Dals

Dals are equally rich in protein. While most people are proficient in making Everyday Dals and Amti, very few think of using dals to make subzis. Famous Gujarati style Suva Chana Dal (10.9 g of protein / serving) and Maharashtrian style Kala Chana Ambti (10.8 g of protein / serving) are classic examples to prove this.

Suva Chana Dal