How does the sumptuous Indian meal provide our daily dose of protein?

Posted by Barsha Dey

high-protein-indian-meal

Love Indian food? Yes, so do we! But, is your diet meeting your body’s protein requirements? How can your Indian diet help you increase your protein intake? A high protein Indian meal can help you meet your daily protein requirements. Here we discuss about protein rich vegetarian foods and other high protein Indian foods that you can add to your diet! 

What are proteins and why should I care?

Proteins help build body muscles and maintain body weight. Proteins even help in the growth of hair and nails. The antibodies of our immune system, protecting us from toxins and infections are proteins. Enzymes without which life, as we know it, wouldn’t ever be possible are also proteins. Proteins are one of the most important food groups there are. 

Now, amino acids are the building blocks of protein. Our bodies break down the proteins we consume into their component amino acids. Then it makes its own proteins using these amino acids. If your diet doesn’t contain sufficient quantities of these essential amino acids, you can fall victim to a variety of illnesses.

The Recommended Dietary Allowance of protein for a healthy adult with minimal physical activity (sedentary lifestyle) is 0.8g protein per kg body weight (BW) per day. 

Alright, proteins are important. Now what?

You can consider proteins from animal sources as “complete” proteins. This is because they fulfil all your body’s amino acid requirements. Plant proteins are, however, “incomplete” so you should eat different plant proteins every day to make sure you get all the amino acids your body needs.

Is staying healthy proving to be a daunting task?

Worry not, as we have highlighted how our Indian diet is doing a wonderful job making sure our body gets all the amino acids it needs while keeping our taste buds satisfied.

Delicious Indian foods and Proteins: A match made in India

 

chicken biriyani rice

Chicken biryani

A plate of biryani can even turn foes into friends and it is rich in proteins too!

A delectable dish of rice and chicken cooked with a ton of herbs and spices often in dum-pukht style is everyone’s favourite. 1 plate (200- 365 grams) of biriyani contains approximately 12-23 grams of protein. However, Biryani can also be rich in fats you should eat it in moderation. You should also try to cook it using as little butter or ghee as possible. You can serve Biryani with plain or mixed raita and a green salad.

high-protein-indian-food

Egg masala curry

An egg curry is not only easy to make but also wholesome and tasty. This dish is prepared by mixing pre-boiled eggs in a thick onion and tomato gravy flavoured with the standard Indian spices.

1 serving (200 grams) of egg masala curry contains 12 grams of protein approximately. You can serve egg masala curry with roti, naan or plain rice.

 

thukpa_bathukChicken Thukpa (Himalayan Noodle Soup)

This noodle soup derives its name from “thuk” meaning heart and no doubt it is a heartwarming dish perfect for the winters. It is usually cooked with a mixture of vegetables, lean chicken and buckwheat or rice noodles served piping hot.

1 serving (200grams) of chicken thukpa contains 14 grams of protein approximately.

 

…but I’m a vegetarian, what do I do?

 

Easy-Palak-Paneer-Cottage-Cheese-in-Spinach-Gravy-6

Palak paneer (Spinach and cottage cheese)

This wholesome mildly flavoured dish is made with paneer (cottage cheese) cooked in a thick gravy of pureed palak (spinach) seasoned with garam masala, garlic, and other dry spices.

1 serving of Palak Paneer (200 grams) contains 10 grams of protein approximately. You can serve Palak Paneer with Indian bread choices like roti, naan or tandoori roti.

 

high-protein-vegetarian-food

Rajma (red kidney bean curry)

Rajma chawal is one of the most popular high protein Indian meal. This popular mouth-watering dish is not only tasty but also healthy. Rajma is cooked in a thick or thin tomato and onion based gravy with a combination of other dry Indian spices. Rajma does not only contain proteins but it also enhances digestive tract health.

1 serving of Rajma (200grams) contains 11.4 grams of protein approximately. You can best enjoy Rajma with plain rice. You can also enjoy Rajma with naan, roti or jeera rice.

Click here to know how to meet protein requirements in your vegetarian diet! 

 

Chole-Bhature

Chole (chickpeas)

This common Indian recipe is mostly enjoyed along with fried bhatooras or pooris (fried Indian bread). Chole is a one-pot easy to make the recipe with onions, tomatoes and other powdered spices.

1 serving of Chole (200 grams) contains 16 grams of protein approximately.  For a healthy alternative, it can also be served with baked naan, plain rice or jeera rice.

Both Vegetarians and Non-Vegetarians can get their daily requirement of proteins from these high protein Indian meals. But, for vegetarians, it might be difficult to get enough proteins as plant proteins are limited. Hence, for people who have additional protein requirements can opt for protein shakes and other protein-rich supplements in between meals. What are your favourite high protein Indian food? Let us know in the comments below!

 

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