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4 Protein-rich recipes you can toss up in just 30 minutes

4 Protein-rich recipes you can toss up in just 30 minutes

Are you trying to amp up your protein intake and whenever you think of a high-protein meal, all you can contemplate is omelette or dal chawal? Well, we can’t deny the healthful qualities of these dishes but having the same dish every day can be quite boring. If you want to break the monotony of the everyday dishes without compromising on the nutritional profile of the macro-nutrient protein, then the below-mentioned recipes can be tossed in under 30 minutes and that too, with some basic ingredients available in your pantry. Both high in wholesomeness and deliciousness-these delights will drool you over their flavour and aroma. We know you are already slurping! Put on your apron and let’s get started. 

1. Tofu and sprouts pulao

Ingredients required

  • 50 grams sprouted moong dal
  •  20 grams sprouted lobia
  • Half cup scrambled tofu
  • 100 grams rice
  • 1 tomato (diced)
  • 1 teaspoon ginger garlic paste
  • Red chilli powder as per the taste
  •  1 teaspoon jeera
  •  2 tablespoon ghee
  •  1 teaspoon turmeric powder
  • Coriander (chopped) 
  • Salt as per taste
  •  Water, as much needed

Method:

  • Take a pressure cooker and heat ghee in it. Add cumin seeds, ginger garlic paste and sauté well. Once done, mix tomatoes, chilli powder, turmeric powder and salt and cook until you smell the aroma. 
  • Add the scrambled tofu, sprouts, and rice and stir fry well. 
  • Now, fill water in it and pressure cook on a medium flame for 2 whistles.
  • Sprinkle chopped coriander leaves before serving. 

2. Desi spicy poached eggs

Ingredients required

  • 4 Eggs
  • 20 grams onions, chopped
  • 20 grams tomatoes, chopped
  • 20 grams coriander chopped
  • 1 teaspoon chopped chillies
  • Red chilli powder as per the taste
  • Salt and black pepper powder as per the taste
  • ½ teaspoon garam masala
  • 2 teaspoon olive oil

Method

  • Take a pan and heat olive oil in it. Stir fry the onions, chillies, tomatoes and dry spices until you smell a soft fragrance.
  • Now, slow down the heat and crack the eggs over this mixture.
  • Once the side is cooked, flip on the other side and cook well.
  • When both the sides are cooked properly, turn down the heat and sprinkle chopped coriander over it.
  • Serve hot.  

Desi spicy poached eggs

3. Soya bhurji

Ingredients required

  • 200 grams soya (boiled and scrambled)
  • 1 onion (chopped)
  • 1 tomato (chopped)
  • ½ inch ginger (grated)
  • ½ teaspoon cumin seeds
  • A pinch of turmeric powder
  • Salt and pepper as per the taste
  • Red chilli powder as per the taste
  • 1 teaspoon oil
  • Coriander leaves

Method

  • Take a pan and heat oil in it. Add cumin seeds and ginger paste and sauté well. Mix tomatoes and fry them until becomes soft.
  • Sprinkle turmeric powder, salt, pepper, and red chilli powder and stir well until you can smell a sweet aroma.
  • Now, add the scrambled soya to the mixture and stir well.
  • Garnish with coriander leaves and relish with bread, and roti or use it as a stuffing in homemade wraps.

Soya bhurji

4. Twisted amaranth and quinoa porridge 

Ingredients required

  • 2 cups quinoa
  • 1 cup of amaranth
  • 1 onion (sliced)
  • 1 tomato (chopped)
  • 2 green chillies (chopped)
  • 1 teaspoon ginger garlic paste
  • 1 cup spinach puree
  • 1/2 cup yoghurt
  • Salt and pepper as per the taste
  • Chilli powder as per the taste
  • 2 teaspoon olive oil
  • Coriander leaves (chopped)

Method

  • Take a pan, heat olive oil in it and sauté ginger garlic paste. Now, stir fry the onions and tomatoes and let it cook properly.
  • Add the spinach puree, green chilli, salt, pepper, and chilli powder and cook until you smell the aroma of all the ingredients.
  • Now, add the cooked quinoa and amaranth to the pan and mix everything well. Now, pour the yoghurt and stir.
  • Sprinkle the chopped coriander leaves before serving.

Twisted amaranth and quinoa porridge

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