By: Maha Kamal
In Pakistan, high-protein vegetarian dishes are getting more and more well-liked, especially as interest in plant-based diets grows. Although lentils, beans, and dairy products are staples of Pakistani vegetarian cuisine, there are several methods to make filling, high-protein meals. Here are some recipes for high-protein vegetarian dishes made with products found nearby:
1. Ingredients for Daal (lentils): Different kinds of lentils, such as moong, chana or masoor.
Protein Source: A single meal of lentils may supply a significant quantity of protein due to their high content of protein.
Serving Suggestion: Cooked with spices like ginger, garlic, turmeric, and cumin; serve with brown rice or whole wheat roti for a full meal.
2. Chana Masala, or Chickpea Curry; ingredients: tomatoes, onions, and spices; cooked chickpeas.
Source of Protein: Chickpeas are a high-protein food. fiber, and essential nutrients.
Serving Idea: Serve with brown rice, naan, or even a quinoa salad for an added protein boost.
3. Paneer Bhurji (Scrambled Cottage Cheese)
Ingredients: Paneer (cottage cheese), onions, tomatoes, green chilies, and spices.
Protein Source: Paneer is a high-protein dairy product that is a staple in many vegetarian meals.
Serving Idea: Pair with chapati or paratha and add vegetables for extra nutrients.
4. Rajma (Kidney Bean Curry)
Ingredients: Boiled kidney beans, tomatoes, onions, and spices.
Protein Source: Kidney beans are a great source of plant-based protein.
Serving Idea: Typically served with steamed basmati rice, but can also be eaten with whole grain bread.
5. Palak Paneer (Spinach and Cottage Cheese Curry)
Ingredients: Paneer, spinach, garlic, ginger, and spices.
Protein Source: Spinach is rich in iron and paneer adds high-quality protein.
Serving Idea: Serve with roti, naan, or rice for a filling and nutritious meal.
6. Quinoa Pulao
Ingredients: Quinoa, mixed vegetables, and spices.
Protein Source: Quinoa is a complete protein, containing all nine essential amino acids.
Serving Idea: Add peas, carrots, and bell peppers to quinoa for a colorful, high-protein pulao.
7. Soybean Curry
Ingredients: Soybean chunks or granules, tomatoes, onions, and spices.
Protein Source: Soybeans are one of the richest plant-based protein sources.
Serving Idea: Serve with whole wheat roti or as a side dish with rice.
8. Mixed Dal and Sabzi
Ingredients: A mix of lentils and vegetables like spinach, carrots, and peas.
Protein Source: Mixed lentils provide a variety of amino acids and vegetables add fiber and nutrients.
Serving Idea: Serve with rice or roti, and top with fresh cilantro for added flavor.
9. Tofu Stir-Fry
Ingredients: Tofu, soy sauce, garlic, ginger, and mixed vegetables.
Protein Source: Tofu is a great source of plant-based protein and can be found in some Pakistani markets.
Serving Idea: Stir-fry with vegetables and serve over brown rice or whole-grain noodles.
10. Moong Dal Chilla (Lentil Pancakes)
Ingredients: Ground moong dal (green gram), spices, and herbs.
Protein Source: Moong dal is rich in protein and makes for a great breakfast or snack option.
Serving Idea: Serve with chutney or yogurt on the side for added protein and flavor.
11. Kala Chana Salad (Black Chickpea Salad)
Ingredients: Boiled black chickpeas, onions, tomatoes, cucumber, lemon, and spices.
Protein Source: Black chickpeas are high in protein and fiber.
Serving Idea: A refreshing salad that can be eaten on its own or as a side dish.
12. Methi Aloo with Tofu
Ingredients: Fenugreek (methi) leaves, potatoes, and tofu.
Protein Source: Tofu adds a protein boost to this traditional methi aloo dish.
Serving Idea: Serve with chapati or brown rice for a balanced meal.
13. Dahi (Yogurt) with Flax Seeds and Nuts
Ingredients: Yogurt, flax seeds, almonds, and walnuts.
Protein Source: Yogurt provides protein and probiotics, while flax seeds and nuts add healthy fats and extra protein.
Serving Idea: Perfect for breakfast or as a snack, this meal is filling and nutritious.
These meals use ingredients commonly found in Pakistan and can be customized to suit different tastes while ensuring a good intake of protein
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