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Protein Rich Foods

Discussion in 'Indian Diet & Nutrition' started by RUTVARAM, Nov 5, 2017.

  1. RUTVARAM

    RUTVARAM Junior IL'ite

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    Give ideas to make protein rich and low calorie south Indian foods. How to increase protein in regular cooking
     
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  2. Naari

    Naari Platinum IL'ite

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    Dear OP, I am not South Indian, but I can give you some suggestions for curries. I make a lot of curries out of lentils (moong, mooth) and beans like garbanzo, kala Chana, black eyed beans, red chori. They taste awesome with a tomato & onion base & hint of ginger / garlic or both (depending on curry) .

    Other South Indian friends can give you more suggestions catered to SI cooking here.
     
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  3. SunPa

    SunPa Platinum IL'ite

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    Here is what i do.
    in typical south Indian dishes , I include
    1. peanut/almond chutneys
    2. Make shundal, kolumbus with beans.
    3. Green moong sprouted ( pachai payar) to poriyals
    4. I add almond paste to kootus/aviyal ( reduce/replace coconut). Once I add this, i just mix and turn off the flame.
    5. generous serving of dals
    Not low cal but high protein dishes
    6. Adai and pessarattu
    7. Ulutam parrupu saadam ( tirunelvelli special) , Sambar saadam, pongal.
    8. Ullutam parrupu kanji.
    9. Curd and milk have good protein content .

    Like @Naari mentioned, North indian style subjis like chana masala, rajma, green moong tadka and of course dals.

    Modified dishes.
    1. For packed food like tomato rice, cabbage rice, etc. I add in boiled beans konda kadala (kabuli channa), red bean, black bean, black eyed bean, etc. I rotate.
    2. Tofu - can be just roasted, added to kootus and kolumbus , can be added to fried rice just like paneer, can be crumbled and quick stir fried like a poriyal by itself.
    3. Veges like fresh corn, peas, broccoli, cauliflower,Mushroom have low cal and decent protein
    4. Hummus- my fav.
    5. Nut bar
    6. Salad with boiled beans.

    Not enough I know, so please Ilites share what you do to increase protein intake vegetarian
     
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  4. Naari

    Naari Platinum IL'ite

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    @SunPa love that list. Must say I have similar tastes, hummus & tofu are my favorites too!:yum: It’s not helping me right now while I am on a restricted diet since I could eat an entire container of sabra red pepper hummus now:grin:
     
  5. Shanvy

    Shanvy IL Hall of Fame

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    I ditto @SunPa. Sprouts -chickpeas, the brown Chana, moth, moong, black whole urad dal and even horsegram.

    I would add nuts and seeds- chia,sunflower,pumpkin along with nuts. Our regular roasted gram and peanuts great sources

    However I would go for protein diet only after talking to your doctor. Balance it with loads of greens veggies and lots of water.
    A very high protein diet only under medical supervision
     
  6. RUTVARAM

    RUTVARAM Junior IL'ite

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    Thank you naari and sunpa
     
  7. RUTVARAM

    RUTVARAM Junior IL'ite

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    Thank you shanvy
     
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  8. nandinimithun

    nandinimithun IL Hall of Fame

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    @RUTVARAM
    Have a balanced diet of everything....
    These are some things i do
    Using Home made moong sprouts, chickpeas sprouts in sabzis, salads and pesarattus.....
    For sambhar i add mixed dhal of toor, masur and moong....
    Idli milagai podi of badam, chana dhal, urad dhal, flaxseeds and dry chilly....
    Stir fried paneer, its taste awesome....
    Soya chunks is supposed to have loads of protein, so I prepare stuffed
    Parathas of that, once in a week and include them in some
    Sabzis too....

    @Naari and @SunPa have given lovely tips, am going to make a note of them
     
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  9. RUTVARAM

    RUTVARAM Junior IL'ite

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    Thank you
    Thank you for your tips
     
  10. DeepaJ65

    DeepaJ65 New IL'ite

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    Ragi Dosa with hummus
     

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