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High Protein Sabzis recipes


Last Updated : Nov 27,2024



प्रोटीन भरपुर व्यंजन सब्जी़ - हिन्दी में पढ़ें (High Protein Sabzis recipes in Hindi)
હાઇ પ્રોટીન શાક - ગુજરાતી માં વાંચો (High Protein Sabzis recipes in Gujarati)

Protein Rich Sabzis | High protein Indian Vegetables |  protein rich curries |

Protein is one of the major nutrients required by the body. The most important function of protein is to support cell health. Each and every cell, tissue and organ of the body needs protein. It helps in the maintenance of cells and also their wear and tear.

If you get hurt and a new layer of skin appears with time, it’s because of protein. It helps in transport of oxygen to all cells of the body too. Hair and nails also grow with the help of protein. Moreover bones, which support our body, also need protein for their strength.

chole recipe | Punjabi chole | roadside chole | Punjabi chana masala | One serving of chole has 7.2 grams of protein ( 13% RDA). See calories of chole.

Chole, Punjabi Chole Masala, Chole RecipeChole, Punjabi Chole Masala, Chole Recipe

An adult man needs approx. 60 g and an adult woman needs approx. 55 g of protein daily. Depending on the amount of work that an individual performs, the protein requirement varies though. During phases of illness, surgery and during recuperation, the protein requirement increases as the body needs it for building anti-bodies and for the regeneration of lost tissues, especially during periods of blood loss to make up for the lost blood. 

kala chana sundal recipe | black channa sundal | healthy kondakadalai sundal | protein, fibre, magnesium rich kala chana sundal |  One serving of kala chana sundal has 7.2 grams of protein ( 13% RDA). See calories of kala chana sundal.

Kala Chana Sundal, Sundal RecipeKala Chana Sundal, Sundal Recipe

What are the best sources of Vegetarian Protein Food for Indians? 

While it is generally acknowledged that non-vegetarian foods are the richest sources of proteins, there is no reason for vegetarians to worry, as there are a number of vegetarian foods such as milk and milk products, pulses, nuts, sprouts, soya and its products, a few veggies that are rich in protein etc. All we need to do is combine them in the right ways.

Milk & Milk Products Protein (gm per 100 gm)
Cheese 24.1
Mozzarella Cheese 19.4
Curd 4.3
Milk 4.3
Paneer 2.5
Soya Products Protein (gm per 100 gm)
Soya chunks 43.2
Soya Flour 43.2
Tofu 13.8
Nuts & Oilseeds Protein (gm per 100 gm)
Groundnuts 25.3
Cashewnuts 21.2
Poppy seeds 21.1
Almonds 20.8
Sesame seeds 18.3
Walnuts 15.6
Fresh coconut 6.8
Dals & Pulses Protein (gm per 100 gm)
Cow pea 24.1
Black gram dal 24.0
Bean sprouts 24.0
Moath beans 23.6
Rajma 22.9
Chana dal 20.8
White chick pea 17.1
Cereals & Cereal Products Protein (gm per 100 gm)
Wheat germ 29.2
Quinoa 13.7
Wheat flour 12.1
Bajra 11.6
Barley 11.5
Jowar 10.4
Buckwheat 10.3
Ragi / nachni 7.3
Vegetables Protein (gm per 100 gm)
Green peas 7.2
Celery 6.3
Cauliflower 5.9
Broccoli 3.1

A recipe which offers around 4 to 5 g of protein per serving, can be considered as protein rich. However, for recipes like roti, dosa, idli etc. which are quantified in numbers, around 1.5 to 2 g can be considered as protein rich. This is because it is assumed that one person will consume at least 2 to 3 roti / dosa / idli etc. depending on its size. 

Sabzis are usually a unique combination of veggies and spices. But subzis need not be made with just veggies. This section exhibits addition of protein rich ingredients like paneer, dals sprouts and tofu mainly to make up for the protein need by way of vegetarian fare. Click here for complete List of Protein Rich Ingredients.

healthy methi pitla recipe | methiche pithle | Maharashtrian methi pitla | One serving of healthy methi pitla has 8.9 grams of protein ( 16% RDA). See calories of healthy methi pitla.

 Methi Pitla ( Healthy Subzi)
Methi Pitla ( Healthy Sabzi)

Most of the sabzis in this section have been made with highly nutritious ingredients in minimal fat, so rest assured that minus the fat you are going to get a good dose of other vitamins and minerals too along with protein.

Protein Rich Sabzis using Paneer

Paneer one of the most concentrated vegetarian source of protein, which must be included in the meals definitely. While paneer is easily available in the market, when you have time on hand try making it. Learn the art of making Paneer at Home.

achari paneer recipe | Punjabi achari paneer | restaurant style achari paneer | healthy achari paneer |  One serving of achari paneer has 13.4 grams of protein ( 24% RDA). See calories of achari paneer.

Achari PaneerAchari Paneer

Paneer cubes are most commonly used in sabzis. Paneer Korma and Paneer Lababdar are famour Punjabi sabzis which can help you add loads on protein to your diet. Paneer Lababdar adds around 9 g of protein by way of 1 serving. Isn’t it amazing? Pair them with hot rotis or parathas of your choice and accompany it with a bowl of salad to square up a healthy meal.

Another way of using paneer is by grating or crumbling it and using it as a stuffing to make nourishing options like Stuffed Bhindi with Paneer or make Paneer Palak Koftas in Makhani Gravy.  These are perfect for weekends or days you have leisure time. Plan to buy these healthy ingredients well in advance and together also plan to surprise your family with these healthy delicacies over weekends.

palak paneer koftas in makhani gravy recipe | healthy spinach paneer kofta in makhani gravy | palak paneer kofta curry |  One serving of palak paneer koftas in makhani gravy has 11.4 grams of protein ( 21% RDA). See calories of palak paneer koftas in makhani gravy.

 

@R

 

Protien rich Rajasthani Sabzi  

masala chawli sabzi recipe | lobhia, black eyed beans sabzi | healthy Rajasthani chawli sabzi |  One serving of masala chawli sabzi  has 5.8 grams of protein ( 11% RDA). See calories of masala chawli sabzi.

@R

Masala Chawli

Protein Rich Sabzis using Sprouts

Considered as chockfull of nutrients, sprouts are one of the healthiest option you can rely on. The process of sprouting makes them easy to digest and enhances their nutrient profile radically. To get most of the other nutrients like calcium, magnesium, vitamins and fiber along with a heavy dose of protein in one tasty package, try out Cucumber and Mixed Sprouts Subzi and Spinach and Moath Beans Curry.

Cucumber and Mixed Sprouts SubziCucumber and Mixed Sprouts Subzi

The most famous Maharashtrian Sprouts Misal is also a protein rich dish. Once the sprouts are handy, it is very easy to put this recipe together in minutes. You can use any one sprout for this sabzi or use a combination of sprouts as well. Learn the Art of Making Different Sprouts.

Protein Rich Sabzis using Dals 

Dals are equally rich in protein. While most people are proficient in making Everyday Dals and Amti, very few think of using dals to make subzis. Famous Gujarati style Suva Chana Dal (10.9 g of protein / serving) and Maharashtrian style Kala Chana Ambti (10.8 g of protein / serving) are classic examples to prove this. 

Suva Chana Dal Suva Chana Dal

Enjoy our high protein Veg sabzi recipes and do try our other high protein recipes from the options below

Protein Rich Veg Recipes
High Protein Dals, Kadhis recipes
High Protein Desserts recipes
High Protein International recipes
High Protein Juices, Milkshakes, Drinks recipes
High Protein Breakfast recipes
High Protein Rice, Pulao, Biryani
High Protein Rotis Parathas
High Protein Salads Raitas
High Protein Soups
High Protein Starters Snacks


Show only recipe names containing:
  



Stir Fried Bhindi with Peanuts
Recipe# 41610
29 Oct 24

 
 
by Tarla Dalal
stir fried bhindi with peanuts sabzi | moongphali bhindi | peanut okra stir fry recipe | with 25 amazing images. Homely and quick, this is a no-fuss stir fried bhindi with peanuts sabzi th ....
Chickpea, Broccoli and Carrot Stir Fry, Protein Rich Recipe
Recipe# 33260
17 Oct 24

 
 by Tarla Dalal
chickpea, broccoli and carrot stir fry recipe | chickpea vegetable salad | protein rich Indian chickpea sabzi | with 25 amazing images. chickpea, broccoli and carrot stir fry is a nutritiou ....
Soya Matar ki Sabzi, Soya Mutter Masala Curry
Recipe# 1974
25 Apr 23

  This recipe has an associated video
 by Tarla Dalal
soya matar sabzi recipe | soya matar ki sabji | soya mutter masala curry | soya chunks gravy | with 33 amazing images. soya matar sabzi recipe |
Maharashtrian Patal Bhaji, Paatal Bhaji
Recipe# 770
12 Aug 22

 
 by Tarla Dalal
Maharashtrian patal bhaji recipe | palak ki patal bhaji | healthy patal bhaji | with step by step images. patal chi bhaji is a nourishing daily fare which can be enjoyed by people of all a ....
Dalimbi Usal, Val Usal, Maharashtrian Vaal
Recipe# 4379
27 Nov 24

 
 by Tarla Dalal
dalimbi usal recipe | val usal | Maharashtrain vaal usal | healthy vaal usal | with 49 amazing images. valache birde is also popularly known as
Sprouted Kabuli Chana and Palak, Folic Acid Rich Recipe
Recipe# 35071
24 Oct 24

 
 by Tarla Dalal
A perfect combination of sprouted kabuli chana and palak that will tickle your taste buds, and keep your protein , calcium and iron lev ....
Sai Bhaji (  Pressure Cooker)
Recipe# 33350
09 Dec 24

 
 
by Tarla Dalal
sai bhaji pressure cooker recipe | Sindhi sai bhaji | saibhaji | Indian style healthy sai bhaji | with 28 amazing images. sai bhaji pressure cooker recipe |
Kadhai Tofu
Recipe# 22427
12 Feb 21

 
 by Tarla Dalal
The very prefix of "kadai" is a qualifier for a recipe. . . You can be almost sure you are in for a rich, scrumptious feast! this special dish, which is a low cal variation of the original recipe, is just as tasty as the high calorie original version. Sliced capsicum make the dish look rather "prett ....
Moong Dal Methi Sabzi
Recipe# 4829
15 Mar 21

 
 by Tarla Dalal
moong dal methi sabzi recipe | healthy methi leaves with moong dal | methi moong dal ki sabzi | with amazing 18 images. Moong dal methi sabzi is a dry accompaniment to rotis and chapatis. < ....
Paneer Capsicum Stir-fry
Recipe# 37774
23 Nov 21

 
 
by Tarla Dalal
paneer capsicum stir fry recipe | stir fried capsicum and paneer | Indian style paneer stir fry | paneer bell pepper stir fry | paneer capsicum stir fry is quick ....
Urad Dal and Palak Sabzi
Recipe# 22453
15 Jun 23

  This recipe has an associated video
 
by Tarla Dalal
palak urad dal sabzi recipe | urad dal with spinach | healthy urad palak dal | palak dal | with 34 amazing images. urad dal with spinach is a dry dal made from pa ....
Masaledar Arbi
Recipe# 22491
11 Apr 23

 
 by Tarla Dalal
masaledar arbi ki sabzi recipe | arbi fry | arbi masala ki sukhi sabji | healthy Indian colocasia vegetable | with 35 amazing images. masaledar arbi ki sabzi is a dry sabzi made year round ....
Paneer Mushroom and Capsicum Stir Fry
Recipe# 22686
28 Oct 24

  This recipe has an associated video
 by Tarla Dalal
paneer mushroom and capsicum stir fry recipe | healthy garlic mushroom paneer stir fry | paneer capsicum stir fry | with 19 amazing images. A paneer capsicum stir fry is a delicious and nut ....
Mixed Sprouts Sabzi
Recipe# 39690
18 Oct 24

 
 by Tarla Dalal
mixed sprouts sabzi recipe | Jain sprouts sabzi with vegetables | healthy sprouts Indian vegetable | with 20 amazing images. mixed sprouts sabzi of protein, vitamins, and minerals. It is o ....
Sprouted Masala Matki Sabzi
Recipe# 5701
28 Oct 24

  This recipe has an associated video
 
by Tarla Dalal
sprouted masala matki sabzi recipe | sprouted moth masala | matki sprouts curry | healthy snack | with step by step images. sprouted masala matki sabzi is a nour ....
Tendli Aur Matki Subzi
Recipe# 6422
15 Mar 24

 
 by Tarla Dalal
tendli matki sabzi recipe | ivy gourd vegetable | tendli sprouts bhaji | healthy tendli sabzi | tendli matki sabzi is a nourishing addition to most healthy Indian ....
Beans and Amaranth Leaves Dal
Recipe# 39645
19 Aug 19

 
 
by Tarla Dalal
An iron-rich trio of amaranth leaves, rajma and kabuli chana come together in this lip-smacking dal! Made of everyday ingredients, this delicious Beans and Amaranth Leaves Dal is also easy to prepare. Now, you can enjoy culinary pleasure hand in hand with good health and a sharp brain, because apart ....
Vegetable Jalfraize
Recipe# 22426
26 Nov 07

 
 by Tarla Dalal
Jalfrezi is usually a dish made with green chillies, capsicum and onions as the base. In this variation, I have used my favourite combination of tofu and mixed veggies as the main ingredients. The tanginess imparted by the tomatoes and vinegar is the characteristic flavour of this dish. You c ....
Suva Chana Dal
Recipe# 5705
04 Jan 19

 
 by Tarla Dalal
Sometimes, the right combination of nutrients works better than a single supplement in overcoming a shortfall. In boosting haemoglobin levels for example, a combination of iron and protein will do the job better, as in the case of this Suva Chana Dal where the former brings in protein to support the ....
Mixed Pulses with Vegetables
Recipe# 1394
26 Nov 20

 
 
by Tarla Dalal
mixed pulses with vegetables recipe | masala mixed vegetable with pulses | healthy mix kathol sabzi | spicy mix beans vegetable is a daily fare Indian sabzi thoug ....
Stuffed Karelas in Makhani Gravy
Recipe# 3499
24 Jun 19

 
 
by Tarla Dalal
Karela is a low calorie vegetable which is acclaimed for its anti-diabetic properties. This recipe is an attempt to make them appealing. The karelas are stuffed with moong dal and served in a makhani gravy that is made using very little oil. Enriched with protein, calcium, vitamin A, vitamin C, ir ....
Sprouts Misal
Recipe# 4812
14 Jun 14

 
 by Tarla Dalal
A recipe put together in minutes if sprouts are handy. . . . . . I have chosen this recipe as sprouting increases the calcium content of pulses and also aid digestion. Serve it with whole wheat bread or rice.
Stir- Fried Paneer, Broccoli and Baby Corn
Recipe# 4803
14 Jun 14

 
 by Tarla Dalal
A medley of crunchy veggies, sliced mushrooms and soft paneer, is stir-fried with pungent soy sauce, aromatic til and crunchy crushed peanuts. Til and peanuts always make a winning combination, whether in a sweet and crunchy chikki or as a seasoning for veggies, and you are sure to realize this trut ....
Bharwan Aloo
Recipe# 22423
19 Aug 19

 
 by Tarla Dalal
Aloo based recipes are a dime a dozen! But this is my all-time favourite. I guarantee you, the stuffing used for the aloo here is a first-rate blend of tofu, nuts and spices… best combination in the whole world! Cream helps to blend the ingredients well so that it sticks well to the cavities in the ....
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