Vegiterian Recipes for your daily Protein needs

Vegiterian Recipes for your daily Protein needs

It’s possible to build muscles and have that toned body with Vegetarian foods also.Our body doesn’t categories food based on taste and veg/non-veg. It’s absorbed in body based on its macros.

You have to be Determined if you want to achieve anything in life. There are many sources of protein in the vegetarian diet its just source of lean protein is not available, which is present in egg white and chicken breast.

Some of the best vegetarian sources of Protein are – Soybeans (soy chunks, soy milk, tofu, tempeh, soy flour), Paneer, Quinoa, Pumpkin seeds, Chia seeds, Peanuts.

 

You can check more details about protein functions & its sources http://www.healthywithaparna.com/worried-about-your-protein-intake/

Soybeans are a very rich source of plant-based protein and fat. What’s more, their high fiber content is good for your gut health. They are a good source of several vitamins and minerals, including vitamin K1, folate, copper, manganese, phosphorus, and thiamine. You can use – soy chunks, soymilk, tofu, tempeh, soy flour as well as soya beans to add protein in your daily diet.

Soybeans are a rich source of various bioactive plant compounds, including isoflavones, saponins, and phytic acid. Isoflavones in particular mimic estrogen and are responsible for many of soybeans’ health effects.

Some of the tasty & healthy Recipe of Soy

 

Soya Kebab

 Ingredients

100 grams Soya chunks

25 grams chana daal

¾ tsp Garam masala

½ tsp ginger garlic paste

1 piece green chilly chopped

¾ tsp Cumin powder

½ tsp coriander seed Crushed

Salt to taste

coriander leaves Freshly Chopped

2 tablespoons oil/ghee

 

 

Procedure : 

  • Soak soy chunks in hot water for 30 minutes to make it soft. After 30 minutes strain the soya chunks and discard the water. Grind the soya chunks and make a paste
  • Soak chana daal for 3 hours and then grind it and make a paste out of it.
  • Now mix soya chunks and chana daal paste and all the spices- Garam masala, grated ginger, chopped green chilly, crushed coriander seed, black pepper powder, cumin powder, salt to taste, freshly chopped coriander leaves and mix until well combined.
  • Now take the mixture and make small flat balls.
  • Brush each kebab with the oil.
  • Take a non-stick pan, once it’s hot put the kebab in a frying pan and cook on medium flame by rolling on all sides until golden all around.
  • Turn them all around after 2 minutes on medium flame.
  • Serve hot with green chutney.

Soya Pakoda

Ingredients

Soya chunks 100 grams

Ginger garlic paste 1/2 spoon

Cumin seed 1/4 spoon

Chilly powder a pinch

Garam masala 1/4 spoon

Mint or coriander leaves as per your taste

Salt to taste

Olive oil/ghee 5-6 spoon

 

 

 

Procedure:

  • Soak soya chunks in warm water for 30 minutes.
  • Remove the water and again wash it with normal water
  • In a separate bowl, take 25 grams of besan, Add salt, ginger garlic paste, powder, chilly powder, cumin seeds, and garam masala powder and make a smooth paste with the help of water.
  • Add soya chunk to this paste and keep it for 10 minutes.
  • Mix it gently.
  • Take a pan and add 5 spoon olive oil.
  • Pan Fry the soya mixture until it gets brown color.
  • Serve along with mint chutney.

Soya Matar

Ingredients

Soya chunks 70 grams

Green peas 25 grams

Ginger garlic paste 1/2 spoon

Onion-tomato paste 4 spoons

Cumin seed 1/4 spoon

Chilly powder a pinch

Garam masala 1/4 spoon

Mint or coriander leaves as per your taste

Salt to taste

Olive oil/ghee 2 spoon

 

 

 

Procedure:

  • Soak soya chunks in warm water for 30 minutes.
  • Remove the water and again wash it with normal water
  • In a pan add 2 spoon oil/ghee then add cumin seeds, ginger-garlic paste, chilly powder, onion-tomato paste, coriander powder, turmeric, cook until its brown.
  • Add green peas, then add 1 cup water and let it boil.
  • Add soya chunk, then add salt and garam masala and keep it for 10 minutes.
  • Cook until all water is evaporated.
  • Garnish it with coriander leaves.

 

Healthy bhi, Tasty Bhi.

 

 

 

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