Indian vegetarian protein recipes, though in abundance, usually come with a lot of unhealthy fat and cooking time (which often destroys the nutrition of vegetables). We have tried to keep things simple and healthy and nothing on this page has more than 4-5 ingredients (not including spices found in every house). A Ketogenic diet is not the focus here, so recipes here have good amount of protein and fat and are more geared towards having a balanced diet having protein, healthy fats, whole grains and vegetables rather than emphasizing any one macro. Tofu (paneer can be used instead if you are not trying to monitor carb intake or limiting soy intake), mushroom, whole-wheat pasta/tortilla, egg/whole-wheat noodles, legumes (chickpeas, beans, lentils, etc.) and cooking-grade Olive oil are primary ingredients. A whole wheat tortilla can be easily made at home by using whole wheat flour instead of regular flour while making chapati. Read on for our list of quick and easy Indian vegetarian protein recipes.
EASY VEGETARIAN PROTEIN RECIPES
Cook about 150 gms noodles (whole wheat or egg noodles preferably) according to instructions on the pack and set aside. Heat 1 tbsp oil in a pan and saute 1 clove chopped garlic, 1 cup sliced mushrooms, 1 cup cut tofu (and any other veggie of choice) and cook for 4-5 mins on medium. Next add 3 tbsp white vine (or 1 tbsp white vinegar) and add 1 handful each of peas and spinach. Let it cook and meanwhile in a bowl add 2 tbsp low-sodium soy sauce, 2 tsp honey, 1 tsp minced ginger and 1 tsp hot sauce and mix nicely. Combine the noodles, vegetables and sauce mix together and top with cilantro and some nuts.
Chickpea Broccoli Wrap
Heat 1 tsp oil in a pan and add a cup of broccoli florets. Add salt and pepper to taste and cook on medium heat for 4-5 mins. In a bowl, mix 3/4 cup pre-soaked chickpeas, 2 tbsp nutritional yeast, 1 tsp water, cheese (optional) and a pinch of salt and pepper. Heat in a microwave for 1 min, stir and then heat for 1 more minute. Mix together with broccoli, place a tbsp on top on a whole wheat tortilla and wrap tightly.
The quintessential Indian vegetarian protein recipe. Heat 1 tbsp oil in a pan and saute 1/2 chopped onion. Add 2 cloves minced garlic and saute for a minute more. Add a tsp finely chopped ginger, 1.5 tsp garam masala, 1 tsp cumin, 3/4 tsp paprika, 1/2 tsp turmuric and cook together for a minute until fragrant. Add 1 cup pre-soaked chickpeas, 2 cup diced tomato and bring the mixture to a boil. Reduce heat and let cook for 15 mins. Stir in 1 cup of coconut milk (vegan option)/sour cream. If you like a thick gravy, then add a 1 tbsp mixture of cornstarch and water to the dish at this point. Cook for 10-12 mins, add salt & pepper to taste and serve with rice or chapati.
Kale & Sweet Potato Quesadilla
Prick 1 sweet potato all over with a fork, then wrap with a damp tissue and heat in the microwave for 5-6 mins. Peel off the skin and mash. Add 1/2 cup water to a pan and heat 1/2 cup chopped kale for 2-3 mins until wilted. Drain water and shake kale dry. Next heat oil in a skillet and place a large whole-wheat tortilla. Place the sweet potato, kale and basil mixture on top half, top with Parmesan cheese and fold the tortilla. Cook until the cheese melts and the bottom becomes golden brown. Flip and cook the other side. Cut into small pieces.
Heat 1 tsp oil in a saucepan and saute 1/4 chopped onion until golden. Add 1 clove diced garlic and after cooking for a minute add a cup of lentils (no need to presoak). Allow them to cook through the flavors while stirring occasionally. Add in 3 small diced tomatoes and cook for 4-5 mins. Add any other vegetable of choice at this point. Add 1/2 tsp paprika and 1/2 ltr water. Increase heat and bring the mix to a boil. Then simmer it down and cover the lid for 30-40 mins with occasional stirring until lentils are soft. Add salt and pepper to taste and top of with coriander. Serve with garlic bread/toast.
Shakshuka/Poached Egg In Spicy Tomato Stew
Since many vegetarians do eat egg, we have included this sumptuous Israeli dish here. Eaten alone or with bread/chapati, this is an easy savory dish.
Heat 1 tbsp oil in a pan and saute 1/2 small chopped onion until golden. Add 2 cloves chopped garlic, cumin and paprika and toast for a minute. Stir in 4-5 diced tomatoes and add salt and pepper to taste. Bring to a simmer and reduce heat and let it cook for 8-10 mins. Displace the mix with spoon at 4 places with a spoon and crack eggs inside the pockets. Cook until egg whites are set and yolk slightly runny. Serve with cilantro on top.
Cook 1/4 cup quinoa and keep aside. Heat oil in a pan and saute 1/4 chopped onion and 1 clove of garlic. Add 3/4 tsp red chili powder, pinch of black pepper, pinch of cayenne pepper, 1/4 tsp coriander and salt to taste and mix together. Add 2 small chopped tomatoes, 1 cup water, 100g black beans and kidney beans each. Add cooked quinoa and let the mixture slow cook foro 30-40 mins or until beans are tender.
Quinoa Black Bean Salad
An easy meal that is very
filling too. Cook 1 cup quinoa according to packet instructions. Finely chop 1/2 red onion, 2 spring onion, and take 2 cups each of pre-soaked black beans and sweet corns and throw in the cooked quinoa. Add 1 tbsp olive oil, juice of 1 lemon, 1 tsp paprika and salt to taste. Mix and done!
Vegan Tofu Omelet
Heat 1 tbsp oil in a pan, saute 1/4 chopped onion until
golden. Then add mushroom, 1/2 diced tomato and spinach (or whatever veggies you have at hand). Season with salt and pepper, cook for 2-3 mins and set aside. Next saute chopped garlic for a minute and add to a blender with about 150gms soft mashed tofu to prepare the batter. Heat oil again in a pan and spread the batter on with equal thickness throughout. Place the prepared veggies on top and cook until it reaches your desired level on crunchiness. Serve with cilantro, toast, cheese or salsa.
One Pot Tofu Mushroom Rice
This deceptively easy one pot recipe is a crowd pleaser. Heat oil in a pressure cooker. Saute your veggies (onion, bell pepper, etc.) until tender. Add 50 gms diced mushrooms, 250 gms tofu cubes, 2 cup tomato puree and 1.5 cup brown rice, 3/4 tsp paprika, 3 cup water, salt and pepper to taste. Stir it all together and let cook covered for 30-40 mins until rice is cooked. Stir in spinach and let steam for 1 more minute.
Cinnamon Roll Protein Pancake
Making your own batter and syrup makes this tasty dish all the more healthy. Mix 1/2 cup oat flour (or grind 3/4 cup oats), 1 tsp baking powder, 1 tbsp protein powder, 1 egg together to make a consistent not too thick nor runny batter. Heat oil in a pan and pour the batter into circles. Cook until it starts bubbling and then flip. Cook both sides until golden brown. Meanwhile, prepare the syrup by mixing 1 tsp cinnamon powder, 1 tsp raw honey, 1 tsp water into a thick mixture (if too thick add 1 tsp water more). Place the cooked pancake on plate, coat it with the syrup on top and serve with fruits or yogurt.
Bean And Rice Burrito
This mass favorite Mexican dish is simple and filling. In a bowl, toss together 2 tbsp chopped cilantro, 2 cups cooked brown rice, 1 tsp lemon juice. Heat in microwave for 2 mins. Next in a heated pan, saute chopped 1/2 onion and 3 cloves garlic for 2 mins. Add 1 large diced tomato, pre-soaked black beans and 1 tsp chili powder, salt and pepper to taste. Cook for about 4-5 mins. Then take lightly warmed whole wheat tortillas and spoon the rice and bean mixture at the center and wrap (place the mixture at the center and wrap from all four sides). Serve with guacamole or yogurt.
Oats Moong Dal Khichdi
Heat oil in a pressure cooker and saute 1/2 chopped onion and 1/2 tsp grated ginger. Add diced tomatoes, peas or any set of veggies and cook for 4-5 mins until tomatoes are cooked properly. Next add 1/4 cup pre-soaked dal and fry for about 2-3 mins. Add 1/2 cup ground oats and 1/2 tsp turmuric and cook for 3-4 mins. Add 2 cups water and pressure cook for 30-40 mins or until dal is cooked. Add salt and pepper to taste. Serve with pickle or yogurt.
Paneer Chana mix
Heat oil in a pan and saute 1/2 chopped onion, 1/2 tsp each of ginger and garlic until fragrant and cooked. Add 2 diced tomatoes, 3/4 tsp chili powder, 1 tsp garam masala and salt per taste. Saute until tomatoes are cooked and the raw smell is gone. Add 1.5 cups cooked chana (pre-soaked and softened) and 1 cup water (preferably the water used to soak the chana). Cover and cook until gravy thickens. Add more water and adjust salt level if too thick. Add 150 gms paneer and cook for a minute. Add coriander and serve with rice/chapati for a delicious Indian vegetarian protein recipe.
Mushroom Veggie Sandwich
Heat oil in a pan and saute 200 gms sliced mushrooms (preferably Portobello for a deep flavor) for 5 mins. Add 1/4 chopped onion (bell pepper, corn, etc. optional), salt and pepper to taste. Continue cooking for 5-7 mins until ingredients are tender. Place the mix in between a sandwich bread with optional cheese slice. Heat in oven or stove until slightly brown on both sides.
Whether you are weight watching or have other fitness targets, its important to have a balanced diet without depleting your body of any nutrient it needs to function. What is your quick and healthy fix?
Related: 15 Quick Non-Vegetarian Protein Recipes.