Best high-protein Indian vegetarian recipes

Are you also bored with bland “healthy” meals? I get it. As an Indian home cook who manages flavor and nutrition daily, I’ve found some protein-packed gems (18-25g per serving) that taste like grandma’s magic.

1. Moong Dal Cheela with Paneer Bhurji

Ingredients (for 2 servings)

For the cheela (pancake):

• 1 cup split yellow moong dal (soaked 4 hours or overnight)
• 1 green chili (skip if sensitive to heat)
• ½ inch ginger
• ½ tsp turmeric
• 1 tsp cumin seeds
• Salt to taste
• Oil for cooking

For the paneer bhurji (filling):

• 200g paneer (cottage cheese), crumbled
• 1 small onion, finely chopped
• ¼ tsp red chili powder
• 1 tbsp fresh coriander
• 1 tsp dried fenugreek leaves (kasoori methi)

Step-by-Step Procedure

1. Blend the batter: Add drain soaked dal with ginge, green chili, turmeric, cumin and salt. Blend with ¼ cup water until it becomes smooth (like pancake batter).
2. Make the filling: Fry the onion until golden. Add paneer, chili powder, and kasoori methi. Cook for 3 mins and add in some coriander.
3. Cook the cheela: Heat a non-stick pan. Pour 1 ladle/karchul of batter, then spread it like a thin roti. Sprinkle some oil, then cook for 3 minutes on each side until crisp.
4. Stuff and roll: Place 2 tbsp filling in the center. Fold like a Frankie or Shawarma!

⏱️ Time: 30 mins (soaking not included)
💡 Tips:

Too sticky? Add 1 tbsp rice flour to the batter.
No paneer? Swap with crumbled tofu!
Extra green power: Add spinach to the batter.

Nutrition (per serving: 2 cheelas)

Nutrient	Amount
Protein	20g
Calories	320 kcal
Carbs	36g
Fiber	6g

---

2. Sattu Paratha with Curd

Ingredients (for 2 parathas)

For dough:

• 1 cup whole wheat flour (atta)
• Water as needed
• Pinch of salt

For filling:

• ½ cup sattu flour
• 1 small onion, finely chopped
• 1 tsp mustard oil
• ½ tsp roasted cumin powder
• 1 tbsp lemon juice
• Salt + chili powder to taste

To serve:

• 1 cup fresh curd (yogurt)

Step-by-Step Procedure

1. Knead dough: Mix atta with salt, water, and make a soft dough. Let it rest for 10 minutes.
2. Mix filling: Combine sattu with onions, spices, lemon juice, and mustard oil(just a little bit, just for the essence).
3. Stuff parathas:

• Roll 1 dough ball and place 2 tbsp filling in the center.
• Seal edges, then gently roll into a flat circle.

1. Cook: Heat a tawa. Cook paratha with ghee/oil until golden spots appear.

⏱️ Time: 35 mins
💡 Tips:

Sattu too dry? Sprinkle water until it feels like wet sand.
No sattu? Use besan (chickpea flour) in a pinch!
Flavor boost: Add chopped mint to the filling.

Nutrition (2 parathas + 1 cup curd)

Nutrient	Amount
Protein	24g
Calories	420 kcal
Carbs	62g
Gut-friendly	Probiotics!

---

3. Rajma Curry with Rice

Ingredients (for 2)

• ¾ cup rajma (kidney beans), soaked overnight
• 1 onion, 2 tomatoes (blended)
• 1 tbsp ginger-garlic paste
• 1 tsp cumin seeds
• ½ tsp turmeric, 1 tsp garam masala, 1 tsp coriander powder
• Salt
• Oil
• 1 cup rice (to serve)

Step-by-Step Procedure

1. Cook rajma: Drain soaked beans that are pressure-cooked for 15 mins (4 whistles) until soft.
2. Make gravy:

• Sauté cumin seeds and add onion paste, then cook until golden.
• Add ginger-garlic and sauté for 2 minutes.
• Add tomato puree along with spices and cook 10 minutes until the oil separates.

1. Combine: Add boiled rajma with 1 cup water and simmer it for 15 minutes.
2. Finish: Sprinkle garam masala. Serve with rice!

⏱️ Time: 50 mins (mostly hands-off!)
💡 Tips:

Forgot to soak? Use canned rajma (cook 10 mins).
Too spicy? Add 1 tsp sugar or cream.
Protein boost: Stir in 2 tbsp cooked quinoa with rice.

Nutrition (1 bowl curry + 1 cup rice)

Nutrient	Amount
Protein	19g
Calories	380 kcal
Carbs	65g
Fiber	14g

---

Quick Comparison: Which Meal Fits You?

Meal	Protein	Total Time	Perfect For
Moong Dal Cheela	20g	30 mins	Busy mornings
Sattu Paratha + Curd	24g	35 mins	Lunchbox champions
Rajma Curry	19g	50 mins	Sunday family dinners

---

Final Note from Your Kitchen Friend

“These aren’t just ‘healthy meals’—they’re flavor-packed traditions made easy for YOU. Start with the cheela (it’s forgiving!), then try sattu (you’ll be hooked!). And that rajma? yumm ”

Hungry for more? DM me your cooking wins (or disasters!) @cookwithfem. Let’s grow together!

---

Note: All recipes serve 2. Nutrition estimates vary slightly based on ingredient brands. Soak beans overnight for best results!