50+ Tasty High Protein Indian Lunch Recipes for a Stronger

Incorporating protein-rich foods into your daily diet is essential for maintaining muscle mass, boosting metabolism, and keeping your energy levels up throughout the day.

Indian cuisine, with its diverse and flavorful range of ingredients, offers a wide array of high-protein options that are both nutritious and delicious.

Whether you’re a vegetarian, vegan, or a non-vegetarian looking to boost your protein intake, there are plenty of traditional and innovative Indian dishes to try.

In this blog post, we will explore 50+ high-protein Indian lunch recipes that not only cater to various dietary preferences but also promise to tantalize your taste buds.

From hearty dals to protein-packed grains, these recipes will help you achieve a balanced and satisfying meal every day.

50+ Tasty High Protein Indian Lunch Recipes for a Stronger

Incorporating high-protein meals into your lunch routine doesn’t have to be boring or bland. Indian cuisine offers an abundance of tasty, nutrient-packed recipes that make healthy eating both enjoyable and sustainable.

With the 50+ high-protein Indian lunch recipes shared in this article, you have a treasure trove of options to experiment with in your kitchen.

Whether you’re looking for something quick and easy or want to indulge in a more elaborate meal, these dishes are sure to support your nutritional needs while satisfying your cravings.

So, get cooking and enjoy these protein-rich delights that will nourish both your body and soul!

Palak (Spinach) and Moong Dal (Lentil) Soup

Palak Moong Dal is a nutritious, comforting, and protein-packed dish made from a combination of fresh spinach and yellow moong dal. Rich in iron and protein, this dish is an excellent option for vegetarians and health-conscious individuals. The flavors are mild yet full of warmth, making it ideal for a satisfying and balanced meal.

Ingredients

• 1 cup yellow moong dal (split yellow lentils)
• 2 cups fresh spinach leaves (palak)
• 1 medium onion, finely chopped
• 1 tomato, chopped
• 2-3 green chilies, slit
• 1 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1 tsp garam masala
• 1/2 tsp chili powder
• Salt to taste
• 1 tbsp ghee or oil
• 4-5 garlic cloves, minced
• 1-inch ginger piece, grated
• Lemon wedges (for serving)

Instructions

1. Wash the moong dal thoroughly and pressure cook it with 3 cups of water and a pinch of turmeric powder for 2-3 whistles.
2. In a separate pan, heat ghee or oil and add cumin seeds. When they splutter, add the minced garlic, ginger, and green chilies. Sauté for a minute.
3. Add the chopped onions and sauté until golden brown, then add tomatoes and cook until soft.
4. Stir in turmeric powder, chili powder, and garam masala. Cook the spices for another minute.
5. Add the fresh spinach leaves and cook until wilted. Add salt to taste.
6. Once the dal is cooked, mash it lightly and add it to the spinach mixture.
7. Adjust the consistency by adding water if necessary, and simmer for another 5-10 minutes.
8. Garnish with fresh coriander and serve hot with a lemon wedge.

This Palak Moong Dal Soup is not only high in protein but also provides an excellent dose of vitamins and minerals from spinach. It’s a great choice for those looking to increase their protein intake without compromising on taste. The addition of ghee adds a depth of flavor, making it a delightful dish to enjoy with steamed rice or whole wheat chapati.

Chickpea and Quinoa Salad

This Chickpea and Quinoa Salad is a refreshing, high-protein, and nutrient-dense dish that combines the goodness of quinoa with chickpeas, veggies, and a flavorful dressing. It’s a perfect meal for lunch as it is light yet filling, providing a complete protein source with the benefits of fiber, vitamins, and minerals.

Ingredients

• 1 cup cooked quinoa
• 1 cup cooked chickpeas (or canned chickpeas, drained and rinsed)
• 1 cucumber, diced
• 1 tomato, chopped
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley or cilantro, chopped
• 1/2 avocado, diced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp cumin powder
• Salt and pepper to taste

Instructions

1. In a large mixing bowl, combine the cooked quinoa and chickpeas.
2. Add the diced cucumber, tomato, onion, and avocado to the bowl.
3. For the dressing, whisk together olive oil, lemon juice, cumin powder, salt, and pepper.
4. Pour the dressing over the salad and toss everything together until well combined.
5. Garnish with fresh parsley or cilantro.
6. Serve immediately or chill for 30 minutes for the flavors to marinate.

This Chickpea and Quinoa Salad is a perfect blend of plant-based proteins, fiber, and healthy fats. It’s not only a delicious and colorful dish but also a complete meal, providing all the essential nutrients needed for a healthy lunch. The fresh ingredients and tangy dressing make it a revitalizing choice that can be enjoyed year-round.

Paneer Tikka

Paneer Tikka is a popular Indian appetizer that is high in protein, made by marinating chunks of paneer (Indian cottage cheese) in a spiced yogurt mixture and grilling or baking until golden and crispy. It’s a flavorful dish that can also serve as a satisfying lunch when paired with a side of salad or naan. The smoky aroma and rich spices make it a delightful meal option.

Ingredients

• 200g paneer, cut into cubes
• 1/2 cup thick yogurt
• 1 tbsp ginger-garlic paste
• 1 tsp red chili powder
• 1/2 tsp turmeric powder
• 1 tsp garam masala
• 1 tbsp lemon juice
• 1 tbsp olive oil
• Salt to taste
• 1 onion, sliced (for garnish)
• Fresh coriander leaves (for garnish)

Instructions

1. In a bowl, combine yogurt, ginger-garlic paste, red chili powder, turmeric powder, garam masala, lemon juice, olive oil, and salt. Mix well.
2. Add the paneer cubes to the marinade and coat them evenly. Cover and refrigerate for at least 30 minutes (or up to 2 hours for deeper flavor).
3. Preheat the grill or oven to 200°C (390°F).
4. Thread the marinated paneer cubes onto skewers.
5. Grill or bake the paneer for 15-20 minutes, basting with a little oil halfway through, until golden and slightly charred.
6. Serve the paneer tikka with sliced onions, lemon wedges, and a sprinkle of fresh coriander.

Paneer Tikka is an incredibly rich source of protein, especially for vegetarians, while also being full of flavor. The smoky, spiced crust adds depth to the soft and creamy paneer inside. It’s an excellent choice for a high-protein lunch, and when paired with a side of vegetables or whole-grain roti, it makes for a balanced and fulfilling meal.

Moong Dal Chilla (Savory Pancake)

Moong Dal Chilla is a savory Indian pancake made from ground yellow moong dal (lentils), packed with protein and fiber. This dish is a nutritious breakfast or lunch option, providing a great balance of complex carbohydrates and plant-based protein. It’s light, crispy, and can be paired with chutneys or yogurt for added flavor.

Ingredients

• 1 cup yellow moong dal (split green gram)
• 1 green chili, finely chopped
• 1/4 cup grated carrots
• 1/4 cup finely chopped spinach or coriander
• 1/4 tsp cumin seeds
• 1/4 tsp turmeric powder
• Salt to taste
• 1/2 tsp ginger, grated
• Oil for cooking

Instructions

1. Wash and soak the moong dal for 3-4 hours or overnight. Drain the water.
2. Grind the soaked moong dal into a smooth batter, adding a little water to achieve a pancake-like consistency.
3. Add green chilies, grated carrots, chopped spinach, ginger, cumin seeds, turmeric powder, and salt to the batter. Mix well.
4. Heat a non-stick pan and lightly grease it with oil.
5. Pour a ladle of the batter into the pan and spread it evenly into a circle.
6. Cook on medium heat for 2-3 minutes on each side until the chilla is golden brown and crispy.
7. Serve hot with mint chutney or yogurt.

Moong Dal Chilla is an excellent protein-rich, gluten-free dish that is ideal for those looking for a healthy and light lunch option. The addition of vegetables makes it even more nutritious, adding fiber, vitamins, and minerals. It’s a great way to fuel your body while enjoying a flavorful, filling meal.

Rajma (Kidney Bean) Curry

Rajma, a North Indian favorite, is a hearty and protein-packed curry made from kidney beans cooked in a rich tomato-based gravy. This flavorful dish is commonly served with steamed rice (referred to as “Rajma Chawal”) and provides a complete meal, offering a combination of proteins, fiber, and essential minerals. It’s a staple in Indian households, perfect for lunch.

Ingredients

• 1 cup kidney beans (rajma), soaked overnight
• 1 onion, finely chopped
• 2 tomatoes, pureed
• 1 green chili, chopped
• 1 tsp ginger-garlic paste
• 1 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1 tsp garam masala
• 1 tsp coriander powder
• 1/2 tsp cumin powder
• 1/2 tsp red chili powder
• Salt to taste
• 2 tbsp oil or ghee
• Fresh coriander leaves for garnish

Instructions

1. Drain the soaked kidney beans and pressure cook them with 4 cups of water and a pinch of turmeric powder for 3-4 whistles until tender.
2. Heat oil or ghee in a large pan and add cumin seeds. Once they splutter, add ginger-garlic paste and chopped green chili. Sauté for a minute.
3. Add chopped onions and cook until golden brown. Then add pureed tomatoes and cook until the oil separates from the masala.
4. Stir in the turmeric powder, coriander powder, cumin powder, red chili powder, and salt. Cook the spices for 2-3 minutes.
5. Add the cooked kidney beans along with the cooking liquid. Simmer the curry for 15-20 minutes, allowing the flavors to blend.
6. Garnish with fresh coriander leaves and serve hot with steamed rice or roti.

Rajma is not just a protein powerhouse but also an excellent source of fiber, making it perfect for a fulfilling and healthy lunch. The rich gravy made with aromatic spices enhances the flavor of kidney beans, making this dish both comforting and satisfying. It’s a nutritious, one-pot meal ideal for busy weekdays.

Tofu Stir-Fry with Vegetables

Tofu Stir-Fry with Vegetables is a simple, high-protein, and vegetarian dish that features tofu as the star ingredient, paired with an array of colorful, crunchy vegetables. This stir-fry is light yet satisfying, offering a great combination of protein, vitamins, and minerals. It’s perfect for lunch, as it’s quick to make and can be served with rice or flatbreads.

Ingredients

• 200g firm tofu, cubed
• 1 bell pepper, sliced
• 1 carrot, julienned
• 1 small zucchini, sliced
• 1/2 onion, sliced
• 2 tbsp soy sauce
• 1 tsp sesame oil (optional)
• 1/2 tsp ginger, grated
• 2 cloves garlic, minced
• 1/2 tsp black pepper
• Salt to taste
• 1 tbsp olive oil
• 1 tbsp sesame seeds (optional)

Instructions

1. Press the tofu to remove excess water, then cut it into cubes.
2. Heat olive oil in a large pan or wok over medium heat. Add the tofu cubes and fry them until golden brown on all sides. Remove the tofu from the pan and set aside.
3. In the same pan, add sesame oil (if using) and sauté garlic and ginger for a minute.
4. Add the sliced onions, carrots, bell pepper, and zucchini to the pan. Stir-fry for 3-4 minutes until the vegetables are tender yet crisp.
5. Add the tofu back into the pan and drizzle with soy sauce. Stir well to coat everything in the sauce.
6. Season with black pepper and salt, and sprinkle sesame seeds on top if desired.
7. Serve hot with steamed rice or as a standalone dish.

Tofu Stir-Fry with Vegetables is a perfect protein-packed lunch option that’s both nutritious and easy to make. The tofu provides a complete protein source, while the vegetables add fiber, vitamins, and antioxidants. This dish is versatile and can be modified with your favorite vegetables or spices, making it a customizable and healthy meal choice.

Moong Dal and Veggie Kebab

Moong Dal and Veggie Kebab is a wholesome, protein-rich dish that combines the goodness of moong dal with vegetables like carrots, peas, and spices to create a delicious and healthy kebab. These kebabs are baked or shallow-fried to golden perfection, making them a perfect option for a nutritious lunch. They are packed with plant-based proteins and fiber, providing a satisfying meal that is both light and filling.

Ingredients

• 1 cup yellow moong dal, soaked for 3-4 hours
• 1 small carrot, grated
• 1/4 cup green peas, boiled
• 1/4 cup finely chopped onions
• 1/4 cup finely chopped coriander leaves
• 1 tsp cumin powder
• 1 tsp garam masala
• 1/2 tsp turmeric powder
• Salt to taste
• 1-2 green chilies, chopped
• 1-2 tbsp rice flour (for binding)
• Oil for shallow frying or greasing

Instructions

1. Drain the soaked moong dal and grind it into a coarse paste with a little water.
2. In a mixing bowl, combine the moong dal paste with grated carrot, boiled peas, chopped onions, coriander leaves, cumin powder, garam masala, turmeric powder, chopped green chilies, and salt.
3. Add rice flour to the mixture for binding and mix well. If the mixture is too soft, add a little more rice flour.
4. Shape the mixture into small patties or kebabs.
5. Heat a pan with a little oil and shallow fry the kebabs on medium heat until golden and crisp on both sides.
6. Serve hot with a tangy chutney or yogurt dip.

Moong Dal and Veggie Kebab is a protein-packed and flavorful dish that makes for a great vegetarian lunch. The combination of moong dal and vegetables ensures that you’re getting a healthy dose of proteins, vitamins, and fiber. These kebabs are perfect for anyone looking for a light, nutritious, and tasty lunch.

Chana Masala (Chickpea Curry)

Chana Masala is a hearty and protein-rich curry made from chickpeas cooked in a spicy, tangy tomato-based gravy. This popular dish is a favorite in North India and offers a great vegetarian protein source. The complex flavors from the spices, along with the hearty chickpeas, make this dish filling and satisfying, especially when served with rice or flatbread.

Ingredients

• 1 cup dried chickpeas (soaked overnight) or 2 cups canned chickpeas
• 1 onion, finely chopped
• 2 tomatoes, pureed
• 2-3 green chilies, chopped
• 1 tsp cumin seeds
• 1 tsp ginger-garlic paste
• 1 tsp coriander powder
• 1/2 tsp cumin powder
• 1 tsp garam masala
• 1/2 tsp turmeric powder
• 1/2 tsp red chili powder
• 1 tbsp lemon juice
• Salt to taste
• Fresh coriander leaves for garnish
• 2 tbsp oil

Instructions

1. Drain and rinse the soaked chickpeas. If using canned chickpeas, drain and rinse them.
2. In a large pan, heat oil and add cumin seeds. Once they splutter, add the ginger-garlic paste and sauté for a minute.
3. Add chopped onions and sauté until golden brown. Then, add the pureed tomatoes and cook until the oil separates from the gravy.
4. Stir in coriander powder, cumin powder, red chili powder, turmeric powder, and salt. Cook the spices for 2-3 minutes.
5. Add the chickpeas and 1-2 cups of water, depending on the desired consistency. Stir well and let it simmer for 20-25 minutes on low heat.
6. Add garam masala and lemon juice, and cook for another 2 minutes.
7. Garnish with fresh coriander leaves and serve with rice or roti.

Chana Masala is a perfect high-protein dish for lunch, offering a great vegetarian protein source from chickpeas. Packed with spices and flavors, this curry is both comforting and satisfying. The dish is easy to make, highly nutritious, and pairs perfectly with basmati rice or chapati for a balanced meal.

Sprouted Moong Salad with Lemon Dressing

Sprouted Moong Salad is a light, refreshing, and high-protein meal packed with the goodness of sprouted moong beans, crunchy vegetables, and a zesty lemon dressing. Sprouted moong beans are a great source of protein, fiber, and essential nutrients, and when combined with fresh vegetables, it makes for a nutrient-dense and delicious lunch.

Ingredients

• 1 cup sprouted moong beans
• 1 cucumber, diced
• 1 tomato, chopped
• 1 small onion, finely chopped
• 1/4 cup coriander leaves, chopped
• 1 green chili, chopped (optional)
• 1 tbsp lemon juice
• 1 tsp olive oil
• Salt to taste
• Black pepper to taste
• A pinch of chat masala (optional)

Instructions

1. Rinse the sprouted moong beans thoroughly under cold water.
2. In a large mixing bowl, combine the sprouted moong beans, diced cucumber, chopped tomatoes, onions, and green chili.
3. Add the lemon juice, olive oil, salt, and black pepper. Toss everything together gently.
4. Garnish with fresh coriander leaves and a pinch of chat masala for extra flavor.
5. Serve chilled or at room temperature.

Sprouted Moong Salad is an excellent protein-rich meal that is both light and nutritious. The sprouted moong beans provide a great source of protein, while the vegetables add fiber, vitamins, and minerals. The lemon dressing adds a refreshing tang, making this salad a perfect choice for a healthy, light lunch. It’s quick to prepare and a great option for anyone looking to increase their protein intake in a fresh, tasty way.

Soya Chunks Curry

Soya Chunks Curry is a protein-packed dish made with textured vegetable protein (TVP), commonly known as soya chunks. These chunks absorb the flavors of the rich and aromatic curry, making it a flavorful and satisfying lunch. Packed with plant-based protein, it is a great alternative to meat and can be served with rice or roti for a well-rounded meal.

Ingredients

• 1 cup soya chunks (textured vegetable protein)
• 1 onion, finely chopped
• 2 tomatoes, pureed
• 1 tsp ginger-garlic paste
• 1 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1 tsp coriander powder
• 1 tsp cumin powder
• 1 tsp garam masala
• 1/2 tsp red chili powder
• Salt to taste
• 2 tbsp oil
• Fresh coriander leaves for garnish
• Water as needed

Instructions

1. Boil the soya chunks in water for 5-7 minutes, then drain and squeeze out excess water. Set aside.
2. Heat oil in a pan and add cumin seeds. Once they splutter, add ginger-garlic paste and sauté for a minute.
3. Add chopped onions and cook until golden brown.
4. Add pureed tomatoes, turmeric powder, coriander powder, cumin powder, red chili powder, and salt. Cook the mixture until the oil separates from the masala.
5. Add the soya chunks and stir well to coat them with the spices.
6. Add water as required to create a curry-like consistency and let it simmer for 10-15 minutes.
7. Sprinkle garam masala, stir, and cook for another 2 minutes.
8. Garnish with fresh coriander leaves and serve hot with rice or chapati.

Soya Chunks Curry is an excellent high-protein option for vegetarians and those looking for a healthy meal. The soya chunks provide a complete source of protein, while the spicy, aromatic gravy adds rich flavors. This dish is filling, nutritious, and pairs perfectly with rice or roti for a satisfying lunch.

Methi (Fenugreek) Thepla

methi Thepla is a traditional Gujarati flatbread made with fenugreek leaves, whole wheat flour, and spices. This dish is rich in protein and fiber and is perfect for a healthy lunch. The addition of fenugreek leaves not only boosts the nutritional value but also imparts a unique flavor that makes the thepla both savory and aromatic. It can be paired with yogurt or pickle for added taste.

Ingredients

• 1 cup whole wheat flour
• 1/2 cup fresh fenugreek leaves (methi), chopped
• 1/4 cup yogurt
• 1 tbsp oil
• 1/2 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1 tsp red chili powder
• 1/2 tsp carom seeds (ajwain)
• Salt to taste
• Water as needed for kneading
• Ghee or oil for cooking

Instructions

1. In a mixing bowl, combine whole wheat flour, chopped fenugreek leaves, cumin seeds, turmeric powder, red chili powder, carom seeds, and salt.
2. Add yogurt and 1 tbsp oil, then gradually add water and knead into a soft dough.
3. Divide the dough into small balls and roll them into thin, round discs using a rolling pin.
4. Heat a tawa or griddle and cook the thepla on medium heat, applying ghee or oil on both sides, until golden brown and crisp.
5. Serve the thepla hot with yogurt, pickle, or a side salad.

Methi Thepla is a high-protein, fiber-rich dish that makes for an ideal lunch. The methi (fenugreek) leaves provide essential vitamins and minerals, while the whole wheat flour adds fiber and protein. The simple yet flavorful thepla can be enjoyed with a variety of sides and is great for meal prepping as well.

Lentil and Spinach Stir-Fry (Masoor Dal and Palak)

Lentil and Spinach Stir-Fry (Masoor Dal and Palak) is a healthy, quick, and high-protein dish made by combining cooked red lentils (masoor dal) with spinach. This stir-fry is not only protein-rich but also packed with iron, fiber, and other essential nutrients. It’s an easy and nutritious lunch option that can be served with chapati or rice.

Ingredients

• 1/2 cup red lentils (masoor dal), washed
• 2 cups fresh spinach (palak), chopped
• 1 onion, finely chopped
• 2 tomatoes, chopped
• 1-2 green chilies, chopped
• 1 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1 tsp coriander powder
• 1/2 tsp cumin powder
• 1/2 tsp red chili powder
• Salt to taste
• 2 tbsp oil
• Fresh coriander leaves for garnish

Instructions

1. Cook the red lentils with water in a pressure cooker or a pan until soft (about 2-3 whistles or 15-20 minutes).
2. Heat oil in a pan and add cumin seeds. Once they splutter, add chopped onions and sauté until golden.
3. Add the green chilies and chopped tomatoes. Cook until the tomatoes soften.
4. Stir in turmeric powder, coriander powder, cumin powder, red chili powder, and salt. Cook for 2-3 minutes.
5. Add the cooked lentils and chopped spinach to the pan, and stir well. Cook on medium heat until the spinach wilts and everything is well combined (about 5-7 minutes).
6. Garnish with fresh coriander leaves and serve with chapati or rice.

Lentil and Spinach Stir-Fry (Masoor Dal and Palak) is a flavorful and nutrient-dense dish that is perfect for a protein-packed lunch. The combination of lentils and spinach provides a good source of plant-based protein, iron, and fiber. It’s a quick and easy recipe that can be enjoyed with rice or chapati, making it a wholesome, fulfilling meal.

Palak (Spinach) and Tofu Curry

Palak and Tofu Curry is a flavorful and protein-rich dish made by combining tofu with spinach in a creamy, spiced curry. This vegan recipe is packed with plant-based protein from tofu and iron from spinach, making it an ideal choice for a nutritious lunch. The creamy texture and aromatic spices make this curry a delicious and satisfying meal when served with rice or roti.

Ingredients

• 200g firm tofu, cubed
• 4 cups fresh spinach (palak), chopped
• 1 onion, finely chopped
• 2 tomatoes, pureed
• 1 tsp ginger-garlic paste
• 1 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1 tsp coriander powder
• 1 tsp garam masala
• 1/2 tsp red chili powder
• Salt to taste
• 2 tbsp oil
• 1/4 cup cashew paste (optional for creaminess)
• Fresh coriander leaves for garnish

Instructions

1. Heat oil in a pan and add cumin seeds. Once they splutter, add ginger-garlic paste and sauté for a minute.
2. Add chopped onions and cook until they turn golden brown.
3. Add pureed tomatoes, turmeric powder, coriander powder, red chili powder, and salt. Cook the masala until the oil separates from it.
4. Add the chopped spinach and cook until it wilts and reduces in volume. If the mixture gets too dry, add a little water.
5. Add the cubed tofu and stir gently to combine.
6. For a creamier texture, stir in cashew paste (optional). Let the curry simmer for 5-7 minutes.
7. Sprinkle garam masala and cook for an additional 2 minutes.
8. Garnish with fresh coriander leaves and serve with roti or rice.

Palak and Tofu Curry is a protein-packed, nutrient-dense meal that combines the goodness of tofu and spinach. It provides both plant-based protein and iron, making it an excellent choice for vegetarians and vegans. The rich and creamy curry is full of flavor and pairs beautifully with rice or roti, making it a wholesome lunch option.

Masoor Dal (Red Lentil) Soup

Masoor Dal Soup is a comforting and protein-rich soup made from red lentils, packed with flavor and nutrients. Lentils are a great source of plant-based protein and fiber, and when combined with aromatic spices, they create a hearty soup that’s both nutritious and satisfying. This simple yet delicious dish can be enjoyed on its own or with a side of bread or rice.

Ingredients

• 1 cup red lentils (masoor dal), washed
• 1 onion, chopped
• 2 tomatoes, chopped
• 1 carrot, chopped
• 1 celery stalk, chopped (optional)
• 1 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1 tsp coriander powder
• 1/2 tsp cumin powder
• 1 tsp garam masala
• Salt to taste
• 1 tbsp ginger-garlic paste
• 2 tbsp oil
• Fresh coriander leaves for garnish
• Lemon wedges (optional)

Instructions

1. In a large pot, heat oil and add cumin seeds. Once they splutter, add the ginger-garlic paste and sauté for a minute.
2. Add chopped onions, carrots, and celery (if using), and sauté until the vegetables soften.
3. Stir in chopped tomatoes, turmeric powder, coriander powder, cumin powder, and salt. Cook the masala until the tomatoes soften.
4. Add the washed red lentils and 4-5 cups of water. Bring it to a boil.
5. Lower the heat and let it simmer for 25-30 minutes or until the lentils are soft and cooked through.
6. Once the soup reaches a thick consistency, blend it using an immersion blender (optional) for a smoother texture.
7. Stir in garam masala and cook for an additional 2 minutes.
8. Garnish with fresh coriander leaves and serve hot with lemon wedges and bread or rice.

Masoor Dal Soup is a healthy and protein-packed dish that’s perfect for a light but nourishing lunch. The red lentils provide a good source of protein and fiber, while the vegetables and spices enhance the flavor and nutritional value. This soup is comforting, easy to prepare, and can be paired with bread or rice for a complete meal.

Quinoa Pulao with Mixed Vegetables

Quinoa Pulao with Mixed Vegetables is a protein-packed, gluten-free dish that uses quinoa instead of rice to create a healthier version of traditional pulao. Quinoa is a complete protein, providing all nine essential amino acids, making it an excellent choice for vegetarians. The mixed vegetables add fiber and vitamins, while the aromatic spices give this dish a fragrant and flavorful twist.

Ingredients

• 1 cup quinoa, rinsed
• 1 onion, chopped
• 1 carrot, diced
• 1/2 cup peas
• 1/2 cup bell pepper, chopped
• 1 tomato, chopped
• 1/4 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1 tsp garam masala
• 1 tsp coriander powder
• Salt to taste
• 2 tbsp oil
• 2 cups water or vegetable broth
• Fresh coriander leaves for garnish

Instructions

1. Rinse the quinoa under cold water and set aside.
2. Heat oil in a pan and add cumin seeds. Once they splutter, add chopped onions and sauté until golden brown.
3. Add chopped tomatoes, carrot, peas, and bell pepper. Cook for 4-5 minutes until the vegetables are slightly tender.
4. Stir in turmeric powder, coriander powder, garam masala, and salt. Cook for another 2 minutes.
5. Add the rinsed quinoa and mix it well with the vegetables and spices.
6. Pour in the water or vegetable broth and bring to a boil.
7. Cover the pan, reduce the heat, and cook for 12-15 minutes, or until the quinoa is cooked and the water is absorbed.
8. Garnish with fresh coriander leaves and serve hot.

Quinoa Pulao with Mixed Vegetables is a high-protein, nutritious, and gluten-free meal that provides a great balance of protein, fiber, and vitamins. Quinoa’s complete protein profile makes it an ideal lunch option for vegetarians, and the combination of vegetables and spices makes the dish flavorful and satisfying. This is an easy-to-make, wholesome dish that can be enjoyed on its own or with a side of yogurt.

Note: More recipes are coming soon!