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Healthy Indian Recipes > High Protein Indian recipes > High Protein vegetarian Rice, Pulao & Biryani
30 High Protein Vegetarian Rice, Pulao & Biryani Recipes
Last Updated : 04 March, 2025
Table of Content
High Protein vegetarian Rice, Pulao, Khichdi & Biryani recipes
Need for Protein in our Body?
Protein plays a very crucial role in our body. They are known as the building blocks of the body. They are involved in almost all the functions of the body, which are linked to growth and managing wear and tear of body cells.
High protein pulao | Protein rich pulao
protein rich palak chana pulao recipe | healthy chana palak brown rice | healthy vegetable brown rice | One serving of protein rich palak chana pulao has 5.9 grams of 11% protein, 40% folic acid, 30% vitamin B1, 34% Vitamin A of your Recommended Dietary Allowance ( RDA).
You will be surprised to know that each and every cell and enzyme, linked to any body function, is made up of protein.
Our bones also need a strong of protein to support our body. Thus a constant supply of protein is very much essential.
Source of Protein
While it is generally acknowledged that non-vegetarian foods are the richest source of protein, there is no reason for vegetarians to worry, as there are a number of vegetarian foods like dairy foods, nuts, pulses, sprouts and a few cereals which are brimming with protein.
tomato methi rice recipe | healthy tomato methi pulao | Indian tomato methi brown rice | One serving of tomato methi rice has 4.8 grams of 9% protein, 19% calcium, 11% iron, 11% zinc, Vitamin B3 (Niacin) 18% of your Recommended Dietary Allowance ( RDA).
You merely need to learn the art of cooking healthy with these ingredients and include them in enough quantities to make up for your daily protein needs.
An adult man needs approximately 60 g of protein and an adult woman needs 55 g of protein per day, while a pregnant women needs 23 g of additional protein to meet the requirement of the growing fetus. Find out about Sources of Protein in detail.
High Protein Khichdi
barley moong dal vegetable khichdi recipe | jau dal vegetable khichdi | healthy barley khichdi with vegetables | acidity friendly khichdi | One serving of barley moong dal vegetable khichdi delivers 25% folic acid, 20% vitamin B1, 17% protein, Phosphorus 21% of your Recommended Dietary Allowance ( RDA).
Rice dishes are a meal by itself to many.
This section comprises of high protein khichdi, most of which include a combination of a cereal with a pulse or a dal or addition of protein rich paneer to it.
bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi | One serving of bajra whole moong and green pea khichdi has 6.6 grams, 12% protein, 55% folic acid, 10% iron, 24% fibre of your Recommended Dietary Allowance ( RDA).
A horde of veggies have also been accommodated in these recipes to not miss out on important antioxidants which help our body form a strong immune system.
palak bajra khichdi recipe | bajra moong dal khichdi | healthy bajra khichdi | with 20 amazing images. Stuffed to the core with iron, this palak bajra khichdiis a treat for elders and the children in the family! Bajra itself is a very good source of iron… It has further been enriched with iron by combining it with moong dal and spinach. This bajra moong dal khichdi is a real treat to overcome anemia. One serving of palak bajra khichdi gives 20% iron, 21% protein, 25% fiber, 28% Vitamin A, 43% folic acid, 18% zinc of your Recommended Dietary Allowance ( RDA).
Of course, not to forget sprouts. They are not only easier to digest but also one of the good source of protein.
Try your hand at a khichdi using sprouts like Buckwheat and Sprouts Khichdi. Cooked with basic spices and tempered with aromatic, flavorful ingredients like cumin seeds, cloves, black peppercorn and asafoetida, it’s a perfect one dish meal for dinner. One serving of buckwheat sprouts khichdi delivers 29% iron, 40% vitamin B1, 19% protein, 18% fiber of your Recommended Dietary Allowance ( RDA).
buckwheat sprouts khichdi recipe | kutto moong dal sprouts khichdi | healthy kutto no daro sprouts and dal khichdi
Some cereals like jowar and bajra also abound in protein. You will be amazed to know that a serving of Jowar and Vegetable Khichdi yields around 7.3 g of protein.
jowar vegetable khichdi recipe | jowar khichdi | healthy millets khichdi | jowar khichdi for weight loss | One serving of jowar vegetable khichdi delivers 40% Vitamin B1 (Thiamine), 21% calcium, 13% protein, 21% fiber of your Recommended Dietary Allowance ( RDA).
Apart from protein, this khichdi is a way adding a whole lot of antioxidants and fiber by way of veggies.
High Protein Pulao / Biryani
In any meal, main course are the most filling and important part of the meal. And the portion size of the main course is also more as compared to other course of the meal. So it would be a wise idea to add some protein by way of pulaos and biryanis too.
Leave behind the plain rice and go in for a combo of rice with a pulse or dal to make up for your day’s requirement of protein.
matki pulao recipe | brown rice moath beans pulav | healthy sprouted matki rice | healthy matki pulao has other benefits too! Matki sprouts abound in fibre and thus form an ideal choice for weight watchers, diabetes, heart disease etc. The process of sprouting increases the protein count of matki by 30%. One serving of matki pulao delivers 16% iron, 40% vitamin B1, 16% protein of your Recommended Dietary Allowance ( RDA).
A bowl of curd pairs well with most the recipes in this section. While transforming a khichdi or pulao into a one dish meals, it adds an additional dose of protein as well. A cup of curd gives 8.7 g of protein which is more than 10% of your RDA (Recommended Daily allowance) for protein. Here’s How To Make Curd Or Dahi At Home recipe with step by step photos.
Enjoy our high protein rice, pulao, biryani recipes and do try our other high protein recipes from the options below
High Protein Dals, Kadhis recipes
High Protein International recipes
High Protein Juices, Milkshakes, Drinks recipes
High Protein Breakfast recipes
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