5 high-protein vegetarian meals for weight loss: Try moong dal chila, quinoa pulao and others

Trying to get more protein in your diet is important, especially if you’re vegetarian. In 2015, a pan-India survey titled Protein Consumption in the Diet of adult Indians Survey (Prodigy) revealed that as many as 91 percent vegetarians and 85 percent non-vegetarians were deficient in proteins.

Whether you are working towards losing weight, or just want to maintain a healthy weight, getting your body’s full requirement of protein is crucial to keep you feeling full and boosting your metabolism.

Here are some simple vegetarian meals that will ensure you fulfil your protein requirements.

• Moong dal chila with vegetable

This is a simple and versatile dish loaded with fibre and protein, making it an ideal option for weight loss. Eat these for breakfast or lunch, and add any fillings you want, from garlicy peanuts to sauteed vegetables.

Ingredients:

• Soaked moong dal, 1 cup
• Salt and spices (like cumin powder, turmeric)
• Chopped vegetables (onion, tomato, capsicum)
• Fresh coriander leaves
• Ghee or oil for cooking

How to make it:

• Pour a ladle of the batter onto a hot, greased pan, spread it thinly, and cook on both sides until golden brown.
• Add salt, spices, and finely chopped vegetables.
• Blend the soaked moong dal with water to make a smooth batter.
• Benefits: Moong dal is packed with protein and fibre, which aid in digestion and keep you feeling full. Adding vegetables increases the fibre content, making it more filling, according to a paper titled The Role of Dietary Fibers in Regulating Appetite found on Taylor and Francis online.

Also read | Best high protein foods: For total health and fitness, add these 6 protein-rich foods in your daily diet

• Paneer tikka with mixed greens

Paneer is an excellent source of protein, and paneer tikka is a delicious, healthy way to enjoy it. Enjoy paneer tikka as an evening snack after a workout, or eat it along with daal during lunch. Pairing it with a mixed green salad helps add more fibre.

Ingredients

• Paneer (cut into cubes), 100 gm
• Yoghurt, 1/4 cup
• Spices (turmeric, cumin powder, coriander powder, garam masala)
• Lemon juice
• Mixed greens (lettuce, spinach, cucumber, bell peppers)

How to make it:

• Marinate the paneer cubes in yogurt, spices, and lemon juice for 30 minutes.
• Grill or bake the paneer cubes until golden.
• Serve with a side of fresh mixed greens drizzled with lemon or olive oil.

• Benefits: Paneer is rich in protein and calcium, and grilling it keeps the fat content low. According to MedicalNewsToday.com, paneer or cottage cheese is an “excellent source of calcium, a mineral that plays a major role in tooth and bone health, and in the prevention of osteoporosis”. The greens add essential vitamins and minerals to your meal, making it light and refreshing.

• Quinoa and vegetable pulao

Quinoa pulao is a great meal that’s high in protein, fibre, and nutrients, making it perfect for weight loss.

Ingredients:

• Quinoa (rinsed), 1 cup
• Mixed vegetables (carrots, peas, bell peppers, beans)
• Cumin seeds, turmeric, garam masala
• Fresh coriander for garnish
• Salt and oil

How to make it:

• In a pan, sauté cumin seeds and mixed vegetables until slightly tender.
• Add rinsed quinoa, spices, and water, and cook until the quinoa is fluffy and the water is absorbed.
• Garnish with fresh coriander and serve.

• Benefits: Quinoa is a powerhouse of protein and fibre. According to Harvard T.H. Chan online, “Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own.” The added vegetables in this meal boost fibre content and add vitamins, making this a filling and nutritious meal for weight management.

Also read | Protein builds muscles, but only if you follow these 11 rules

• Chana salad with sprouts

Who says your salads need to only have cucumbers and tomatoes. Try this delicious, protein-packed salad that includes both chickpeas and sprouts.

Ingredients:

• Boiled chickpeas, 1 cup
• Mixed sprouts (moong, alfalfa, etc.), 1/2 cup
• Chopped cucumber, tomatoes, onion, and bell peppers
• Lemon juice and chaat masala
• Fresh coriander leaves

How to make it:

• In a bowl, mix boiled chickpeas, sprouts, and chopped vegetables.
• Season with lemon juice, chaat masala, and salt.
• Garnish with coriander leaves and enjoy.

• Benefits: Chickpeas and sprouts are rich in protein and fibre, keeping you full and helping with maintaining your weight. “The 7 gm of protein you'll get from a half cup of cooked chickpeas can help prevent overeating, making consuming them a great strategy for weight management,” suggests an article on Eatingwell.com. This salad is low-calorie but nutrient-dense, making it ideal for weight loss.

Also read | Protein rich food for weight loss: The dos and don'ts of protein intake, best sources, how much is too much

• Masoor dal and vegetable soup

In the cold months, try this daal soup that is warming and packed with protein. Masoor dal is rich in protein, fibre, and iron, making this soup both filling and nutritious.

Ingredients:

• Masoor dal (red lentils) (washed), 1/2 cup
• Mixed vegetables (carrots, spinach, tomatoes, celery)
• Garlic, ginger, and spices (cumin, turmeric, pepper)
• Fresh coriander for garnish

How to make it:

• In a pot, sauté garlic, ginger, and spices. Add vegetables and cook until tender.
• Add masoor dal and water, and simmer until the lentils are cooked and the soup thickens.
• Garnish with fresh coriander and serve warm.

• Benefits: Masoor dal is packed with protein and iron. The added vegetables make the soup rich in fibre and vitamins, making it a complete, weight-loss-friendly meal.

Eating a high-protein diet is one of the most important steps in you weight management journey. These easy recipes will take the stress out of how to get more protein into your diet every day.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.