Whenever there is talk of food in India, carbohydrates and taste are mentioned first. Dal-rice, roti-sabzi and biryani are an integral part of our diet. But due to today’s changing lifestyle and increasing awareness towards health, protein has now become the main topic of discussion. It is a common misconception that protein requires expensive supplements or non-vegetarian food, whereas the truth is that Indian food is also rich in protein.
It is often said that traditional Indian dishes do not provide enough protein. But actually the problem is not in the consonants, but in their combination. If two or three protein-rich foods are included in a plate, the total protein amount can reach 50 grams. A little planning and wise selection can make your daily diet balanced.
Paneer is a major protein source for vegetarians. 100 grams of paneer contains about 18 grams of protein, while a big bowl of dal contains about 15 grams of protein. If the quantity of cheese is increased to 200 grams, this combination can provide more than 50 grams of protein. The combination of paneer curry, dal and roti strikes a balance of both taste and health.
Soya chunks are one of the richest sources of protein in the Indian kitchen, but they are under-utilized. 100 grams of dry soya chunks contain about 52 grams of protein. A bowl of soya chunks vegetable or pulao can fulfill the protein target of the entire meal, especially for vegetarians.
Rajma is not only delicious but also rich in nutrition. One cup of cooked kidney beans provides approximately 15 grams of protein. If 200 grams of cheese salad is mixed with it, the total protein increases to more than 50 grams. This combination not only fills the stomach, but also provides energy for a long time.
For those who eat eggs, egg and moong dal cheela is a great option. Four eggs provide about 24 grams of protein and two moong dal chiles provide about 16 grams of protein. By adding buttermilk, this quantity reaches approximately 50 grams. Additionally, modern alternatives like quinoa, black gram and curd can also provide good protein when mixed in the right amounts.
Protein isn’t just for gym goers. It plays an important role in muscle repair, immunity, hair and skin health, healthy aging and appetite control. Generally an adult requires 0.8 to 1 gram of protein per kilogram of his weight. This means that a person weighing 60 kg requires 50 to 60 grams of protein daily.
