Discover Protein-Rich Indian Foods with Delicious Cooking Recipes
Indian cuisine is renowned for its rich variety and diverse flavors. This article explores some protein-rich Indian foods, perfect for both vegetarians and non-vegetarians, along with easy-to-follow recipes. You’ll find a range of options from lentils to cottage cheese, all packed with essential nutrients.
Dal Tadka Lentil Curry
Ingredients:
- 1 cup yellow split lentils (thor dholl)
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 1 green chili, slit
- 1 teaspoon cumin seeds
- 2 tablespoons ghee or oil
- 1 teaspoon turmeric powder
- Salt to taste
- Fresh coriander for garnish
Instructions:
1. Rinse the lentils and boil them in water with turmeric until soft (about 20-25 minutes).
2. In a separate pan, heat ghee or oil. Add cumin seeds and let them splutter.
3. Add chopped onions and green chili, sauté until golden brown.
4. Add tomatoes and salt, cook until tomatoes soften.
5. Mix the cooked lentils into the pan, adjust water for desired consistency, and simmer for 5-10 minutes.
6. Garnish with fresh coriander and serve with rice or roti.
Chickpea Curry (Chana Masala)
Ingredients:
- 1 cup chickpeas (boiled or soaked and boiled)
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 2 green chilies, slit
- 1 teaspoon ginger-garlic paste
- 1 teaspoon cumin seeds
- 1 teaspoon garam masala
- 1 teaspoon coriander powder
- 2 tablespoons oil
- Salt to taste
- Fresh coriander for garnish
Instructions:
1. Heat oil in a pan, add cumin seeds and let them splutter.
2. Add onions and green chilies, sauté until onions are translucent.
3. Stir in ginger-garlic paste and cook for a minute.
4. Add tomatoes, salt, coriander powder, and garam masala, cook until the tomatoes are soft.
5. Add boiled chickpeas, mix well, and simmer for 10-15 minutes.
6. Garnish with fresh coriander and serve with rice or naan.
Paneer Tikka Grilled Cottage Cheese
Ingredients:
- 250 grams paneer, cubed
- 1 cup yogurt
- 1 tablespoon ginger-garlic paste
- 1 tablespoon lemon juice
- 1 teaspoon garam masala
- 1 teaspoon red chili powder
- 1 bell pepper, cubed
- 1 onion, cubed
- Salt to taste
- Skewers
Instructions:
1. In a bowl, mix yogurt, ginger-garlic paste, lemon juice, garam masala, red chili powder, and salt to make a marinade.
2. Add paneer, bell pepper, and onion to the marinade, coat well, and let it marinate for at least 1 hour.
3. Preheat the grill or oven to 200°C (400°F).
4. Skewer the marinated paneer and vegetables alternately.
5. Grill for 15-20 minutes, turning occasionally, until slightly charred.
6. Serve hot with mint chutney.
Egg Curry (Anda Curry)
Ingredients:
- 4 boiled eggs, peeled
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 1 teaspoon ginger-garlic paste
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon garam masala
- 2 tablespoons oil
- Salt to taste
- Fresh coriander for garnish
Instructions:
1. Heat oil in a pan, add cumin seeds and let them splutter.
2. Add onions and sauté until golden brown.
3. Add ginger-garlic paste and cook for a minute.
4. Stir in tomatoes, salt, turmeric, and red chili powder, cook until tomatoes soften.
5. Add boiled eggs and gently coat them with the gravy. Sprinkle garam masala and simmer for 5 minutes.
6. Garnish with fresh coriander and serve with rice or roti.
Quinoa Pulao
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water
- 1 onion, sliced
- 1 carrot, diced
- 1 bell pepper, diced
- 1 teaspoon cumin seeds
- 2 tablespoons oil
- Salt to taste
- Fresh coriander for garnish
Instructions:
1. Heat oil in a pan, add cumin seeds and let them splutter.
2. Add sliced onions and sauté until golden brown.
3. Add diced vegetables and cook for a few minutes.
4. Add rinsed quinoa, water, and salt, bring to a boil.
5. Reduce heat, cover and simmer for 15-20 minutes until quinoa is cooked.
6. Fluff with a fork, garnish with fresh coriander, and serve.
These recipes showcase the versatility and richness of protein-rich foods in Indian cuisine. They cater to a wide range of dietary preferences and needs, ensuring you can enjoy delicious and nutritious meals at home. Happy cooking!