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Protein Meal Ideas for Vegetarians

  By posted Jan 31st 2012
Protein Meal Ideas for Vegetarians

Protein is a crucial part of your diet and helps you build strong musculature. However, not all vegetarians are able to meet their daily protein intake requirement, especially if they're not fond of dairy products. Again, while lunch and dinner might suffice with lentils, beans, and yogurt add-ons, breakfast falls behind in protein quantities. Here's looking at some protein rich vegetarian recipes that will help you correct this protein deficiency in your daily diet once and for all.

Breakfast - Protein oatmeal pancakes

  • 1 big ripe banana mashed with some applesauce, or 1tbs of olive oil
  • 1 and a 1/2 cup non-fat cottage cheese
  • 1 cup powdered oatmeal
  • 1/4 cup flax seeds
  • 1/2 cup low fat milk
  • 2 scoops whey protein
  • 1/2 tsp cinnamon powder

Method: Blend all ingredients together. Then add a little oil (1tsp) to a non-stick pan and pour out batter, 1 cup at a time. Flip when bubbles start forming on the up side. Done when slightly brown.

Lunch - Kidney bean cutlet sandwiches

  • 1 cup boiled and mashed red kidney beans/rajma 
  • 3 cloves garlic, minced 
  • 3 tbsp onion, minced
  • 1 tsp mixed Italian seasoning
  • 1 tsp red chilli powder
  • 1 tbs gram flour
  • 1/4 cup bread crumbs
  • salt & pepper to taste
  • 1/2 cup paneer 
  • 2 multi-grain slices of bread
  • chutney or butter for spreading on the slices

Method: Mix all ingredients, except for the bread and chutney/butter. Make into separate cutlets. Grill for 4 minutes on each side. Slap onto the bread and your sandwich is ready. These will also serve as quick protein snacks during the day. Add a couple of lettuce leaves, and some onion slice to the sanwich, and you'll be happy you took the trouble.

Dinner - Rice and lentils

  • 1 cup rice
  • 1 tbsp curry powder
  • 3 cups mixed chopped vegetables
  • 1 cup lentils
  • 2 tomatoes
  • 1 tsp garlic paste
  • 1 tsp pepper
  • 1 onion, diced


Method: Add onion. Once it becomes transluscent, stir in the vegetables, and lentils. Mix in the curry powder, salt, pepper, garlic paste and tomatoes. Let the tomatoes lose their juices and let everything start forming clumps. Now add the (pre-soaked) rice and along with 3 cups of water. Cover till it reaches a boil. Then simmer (partially covered) for 8-10 minutes. You can even add a delicious raita with this one-dish protein rich meal.

*Image courtesy: © Thinkstock photos/ Getty Images


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