Protein-Rich Indian Dishes

Protein-Rich Indian Dishes

Indian food is generally considered to be well-rounded in terms of not just the flavours and varieties, but also the health benefits they provide. 

So then why do some believe that a typical Indian diet doesn’t provide sufficient protein? This myth is one worth debunking, especially for those who are looking for vegetarian dishes that contain ample protein for the day.

Here are a few protein-rich Indian dishes you should consider making at home.

Adai Dosa

Also simply called adai, this dish is made with rice, lentils, and spices blended together into a batter.

It is often eaten with chutney or sambar. The sambar contributes even more protein to the meal.

Adai dosa can be a great way to level up a crisp plain dosa if you enjoy eating South Indian food.

Polish off the adai dosa with a cup of Traditional filter kaapi and you’ll be recharged for hours to come.


Made with beaten rice, poha in itself is not full of protein but prepare it as the Maharashtrians traditionally do with a handful of peanuts and you’ve got yourself a wholesome meal.

protein rich poha meal

The other ingredients you’ll need to make a mouthwatering plate of poha are onions, potatoes, curry leaves, and your regular array of seasoning powders.

Poha is usually eaten as is since it is flavourful and also has the crunch of peanuts.

Paneer Paratha

Paneer is one such ingredient you should have at home if you want to make your diet protein-rich.

Create a bhurji or mixture of sorts with crumbled paneer, spices, and any preferred ingredients like green chillies or cilantro leaves.

Mix all of this together to create your paneer filling for the parathas.

You can enjoy this with a side of dahi/ yoghurt or pickles. Since they are quite filling, it is best to prepare paneer paratha for breakfast or lunch.

Sprouts Salad

You can make this your breakfast or a part of any meal. 

Sprouts salad is one of the most nutritious dishes to prepare at home. It contains onions, tomatoes, sprouted moong, cucumber and lemon juice.

The lemon juice carries enough flavour to make this a light salad but you are free to add other seasoning as required.

Sprouted moong here is the star of the show and adds a good dose of protein to your diet.

Not only does this taste good, but is super quick to put together if you have sprouted moong at home.

Soya Chaap Curry

Soya chaap is a plant-based protein source that is a great alternative to meat. It is much preferred because of how rich in nutrients it is.

It is made with ground soya chunks and soya beans that are bound into cutlets and cooked on skewers.

While you can make appetisers or snacks with soya chaap, creating a gravy base is a wonderful way to blend it into the main course of your meal.

Rajma Chawal

Protein-focused meal planning is incomplete without a rajma dish in it.

Rajma or black beans are an excellent source of daily protein. They are most commonly used to make curries that are eaten with rice or roti.

rajma chawal high in protein

In many North Indian households, rajma chawal is a common meal, one that evokes warmth and the comfort of home-cooked food. 

Evenly seasoned, the rajma gravy is spicy and savoury to the taste, which is perfectly balanced by the rice.

Peerkangai Kootu

If you love eating dal, you must consider making peerkangai kootu at home. It is a curry/ stew popular in Tamil Nadu.

Made from coconut, ridge gourd, moong dal and spices, this curry has a semi-thick consistency, resembling that of porridge.

The term peerkangai itself means ridge gourd.

Even if you have not heard of this dish before, give it a try. You’ll find that it’s a warm embrace of flavours that is traditionally served with rice.

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