10 High-Protein Meals & Myth Busters Every Indian Needs to Know

It’s no secret that protein is essential, but many people still fall into the trap of myths that make it hard to get the right amount. With so much confusion, it’s easy to miss out on the benefits of protein in our meals. 

So, this Protein Day, let’s bust five common myths and celebrate with Fortune Soya Chunks by trying out 10 delicious, high-protein recipes. 

Looking for tasty, high-protein meals? We’ve got your back, legs, and biceps!

Myth 1: In Veg protein vs animal protein, veg protein sources are not good enough for muscle growth 

Debunk:  There’s an ongoing debate about veg protein vs animal protein and the effectiveness of each, but surprisingly, the idea that veg protein is inferior to animal protein is misleading.

While animal protein contains all essential amino acids, a well-balanced plant-based diet—featuring soya chunks, lentils, quinoa, tofu, and beans—can provide complete protein needs. Studies confirm that combining plant proteins ensures optimal nutrition, supporting muscle growth and overall health as effectively as animal protein.

Myth 2: Consuming protein harms kidneys and leads to health issues.

Debunk: If you’re also thinking, ‘does protein harm the kidneys?’ then understand this, for healthy individuals, a high protein meal does not cause kidney disease.

Research shows that only those with pre-existing kidney conditions need to monitor protein intake. In fact, adequate protein consumption supports muscle health and metabolism without harming

kidney function in people with normal renal health.

Myth 3: Indian food lacks enough protein to meet daily dietary needs

Debunk: The next time someone asks you, “Does Indian Food Have Protein?” show them this.

The daily Indian thali with dal, rice, roti & sabji can be an excellent source of protein when prepared mindfully. Dishes like dal, legumes, PaneerPaneerPaneer, and soya chunks provide rich plant-based proteins.

Yes, due to a lack of awareness, many Indians may not consume enough protein in their daily diet, but with informed choices, the everyday Indian meal can be an excellent source of protein.

Myth 4: Soya Chunks are bad for men as it lowers testosterone levels.

Debunk:  Soybean is perfectly safe for men and does not lower testosterone levels. Research shows that the phytoestrogens in soybeans have a negligible effect on male hormones. In fact, soy is an excellent source of plant-based protein, offering essential amino acids, and can be a healthy addition to a balanced diet without affecting testosterone levels. 

So, ask your male friends to grab a plate of their favourite soya bhurji, guilt-free for we just debunked – is Soya bean suitable for men?

Myth 5: Sattu does not contribute to a high-protein meal.

Debunk:  Sattu is an excellent source of plant-based protein and can significantly contribute to a high-protein meal. Made from roasted gram flour, sattu contains a lot of protein, making it a healthy addition to your meals. So, when debunking the myth – is Sattu high in protein? Yes, it is! Also, it is rich in essential amino acids, fibre, and nutrients, providing a balanced and nutritious option for those looking to meet their protein needs.

With these top 5 myths debunked, let’s move on to our yummy protein recipes for this Protein Day!

1. High Protein Soya Kebab

Soya Shammi Kebabs or Soya Kebabs are a delicious, protein-packed vegetarian alternative to traditional meat kebabs. They make for a perfect snack or appetiser with a crispy exterior and a flavorful, tender inside.

Ingredients:

• 1½ cups – Fortune Soya chunks
• 2-3 tbsp – Fortune Sunflower oil
• 1½ tbsp – Garlic (finely chopped)
• 1½ tbsp – Ginger (finely chopped)
• 4-5 – Green chillies (chopped)
• Salt – To taste
• 1 tbsp + 1 tsp – Garam masala
• 1 tsp – Red chilli powder
• 1 tsp – Coriander powder
• ¼ tsp – Turmeric powder
• ¼ tsp – Cumin powder
• ½ cup – Gram flour (besan)
• 2 tbsp – Fresh coriander (chopped)
• 2 tbsp – Fresh mint (chopped)
• Juice of 1 lemon
• 1 – Onion (finely chopped)
• Cornflour – As needed
• Water – As needed

A blend of aromatic spices, fresh herbs, and soya chunks creates these delicious, crispy kebabs, perfect for any occasion.

Recipe:

1. Soak the Soya: Soak 1½ cups of soya chunks in hot water for 2 hours. Once softened, drain and squeeze out excess water.
2. Sauté Aromatics: Heat 2-3 tbsp sunflower oil in a pan, then add 1½ tbsp chopped garlic, 1½ tbsp chopped ginger, and 4-5 chopped green chillies. Sauté until fragrant.
3. Cook the Soya: Add the drained soya chunks along with salt, 1 tbsp garam masala, 1 tsp red chilli powder, 1 tsp coriander powder, ¼ tsp turmeric, and ¼ tsp cumin powder. Stir and cook for a minute.
4. Incorporate Gram Flour: Add ½ cup gram flour (besan) and cook on low heat for 4-5 minutes, stirring continuously to avoid lumps.
5. Add Fresh Herbs: Mix 2 tbsp chopped coriander and 2 tbsp chopped mint leaves. Stir well and cook for another minute before removing from heat.
6. Grind the Mixture: Let the mixture cool slightly, then grind it into a coarse paste. If needed, add a tablespoon of water to help blend.
7. Prepare the Kebab Mixture: Transfer the paste to a bowl and mix in the juice of 1 lemon, one finely chopped onion, and 1 tsp garam masala.
8. Make the Slurry: In a small bowl, mix cornflour with water to form a thin slurry.
9. Shape the Kebabs: With damp hands, shape the mixture into small oval kebabs.
10. Fry the Kebabs: Heat oil in a pan over medium heat. Dip each kebab in the cornflour slurry and shallow fry until golden brown on both sides.
11. Serve & Enjoy: Drain excess oil on paper towels and serve hot with mint chutney or a yoghurt dip.

Crispy on the outside and soft on the inside, these Soya Kebabs are an irresistible treat. Perfect for gatherings or as a satisfying evening snack!

Tip: For extra crunch, coat the kebabs in breadcrumbs before frying

Watch the recipe here:  How to make Soya Shammi Kebab Sliders | Fortune Foods

2. High Protein Paratha made with Chana Sattu

Protein-packed, taste-approved, and delicious!

Get ready to enjoy this healthy, high-protein paratha, made with the wholesome goodness of Fortune Chana Sattu. This power-packed flatbread is not just nutritious but also irresistibly tasty!

Ingredients:

• 2 tablespoons – Fortune Chana Sattu
• 2 tablespoons – Fortune Sharbati Atta
• 1 tablespoon – Oats
• ½ teaspoon – Grated Nutmeg (a little less)
• ¼ teaspoon of green Cardamom Powder
• A pinch of turmeric Powder
• A pinch – Asafoetida
• ½ teaspoon – Fortune Rice Bran Oil
• Salt – To taste
• Water – As needed for kneading

Recipe:

1. Mix Dry Ingredients: In a bowl, combine Chana Sattu, Fortune Sharbati Atta, oats, grated nutmeg, green cardamom powder, turmeric powder, asafoetida, and salt.
2. Prepare Dough: Gradually add water and knead into a soft, pliable dough.
3. Divide Dough: Shape the dough into equal-sized balls.
4. Roll Parathas: Lightly flour a rolling surface and roll each dough ball into a round paratha.
5. Cook Parathas: Heat a tawa (griddle) over medium heat. Place a paratha on it and cook until golden brown spots appear, flipping as needed. Apply a little Fortune Rice Bran Oil for a crispier texture.
6. Serve: Enjoy warm with chutney, yoghurt, or pickles for a delicious and wholesome meal.

These protein-rich parathas perfectly combine nutrition and taste, keeping you energized throughout the day.

Tip: Pair them with Greek yoghurt or a side of Soya bhurji for an extra protein boost!

Master the recipe with the master himself! Watch the recipe video below:

Sattu Ka Paratha │ Chef Harpal Singh │ Fortune Ke MasterChef

3. High Protein Soya Bhurji 

Bhurji lovers, assemble! Why stick to just eggs and PaneerPaneerPaneer for your favourite protein-packed bhurji? Get all your gains with this high-protein soya bhurji made using Fortune Soya Chunks, delivering a lip-smacking taste with every bite!

Disclaimer: once you try this, you might skip your roadside bhurji.

Ingredients:

• 1/2 cup – Fortune Soya Chunks
• 1 medium – Onion, finely chopped
• 1 medium – Tomato, finely chopped
• 1 – Green chilli, finely chopped
• 1/2 teaspoon of cumin seeds
• 1/2 teaspoon of turmeric powder
• 1/2 teaspoon of red chilli powder
• 1/2 teaspoon – Garam masala
• 1/4 teaspoon of coriander powder
• 1/4 teaspoon – Amchur (dry mango) powder
• 1 tablespoon – Fortune Soya Oil
• Salt – to taste
• Fresh coriander leaves – for garnishing

Recipe:

1. Prepare Soya Chunks: Soak 1/2 cup of soya chunks for 10 mins in a bowl of warm water. Once softened, drain and set aside.
2. Sauté Aromatics: Heat 1 tablespoon of oil in a pan over medium heat. Add 1/2 tbsp cumin seeds and let them crackle. Then, add the finely chopped onion and sauté until golden brown.
3. Add Tomatoes and Spices: Add chopped tomatoes and green chillies to the pan. Stir in 1/2 tbsp turmeric powder, red chilli powder, garam masala, and 1/4 teaspoon coriander powder and amchur powder. Cook the tomatoes until the oil separates in the pan.
4. Combine Soya Chunks: Add the soaked Soya Chunks to the pan. Mix thoroughly to ensure the granules are well-coated with the spice mixture—season with salt to taste.
5. Cook to Perfection: Allow the mixture to cook for a few minutes, ensuring the soya chunks absorb the flavours and are heated through.
6. Garnish and Serve: Finish by garnishing with freshly chopped coriander leaves. Serve hot with chapatis, parathas, or rice as a side dish.

Do not miss out on this High-Protein Soya bhurji! Enjoy a hearty protein meal!

Watch the zaika unravel! Check out the recipe video below:

Soya Bhurji | #BanaoKuchhHatke using Fortune Soya Badi

4. High Protein Soya Tikki Recipe

Soya Tikki is a delightful, protein-rich snack with a crispy texture and a burst of flavours. Perfect for tea-time indulgence or as an appetizer, these tikkis combine the goodness of soya chunks with a medley of vegetables and aromatic spices.

Ingredients:

• 1 cup – Fortune Soya Chunks
• 1 glass of water
• 2 – Potatoes (boiled and mashed)
• 1 – Onion (finely chopped)
• ¼ cup – Carrot (grated)
• 2 tablespoons – Green Peas
• 1 tablespoon – Ginger-Garlic Paste
• 2 tablespoons – French Beans (finely chopped)
• ½ tablespoon of red Chilli Powder
• ½ tablespoon of turmeric Powder
• 1 tablespoon of cumin Powder
• 1 tablespoon of Garam Masala
• Salt – to taste
• Coriander Leaves – a handful (chopped)
• ½ cup of breadcrumbs
• Grated PaneerPaneerPaneer – for stuffing
• Fortune Rice Bran Oil – for shallow frying

Recipe:

1. Prepare Soya Chunks: Bring one glass of water to a boil with a pinch of salt. Add 1 cup soya chunks and cook for 5-6 minutes. Drain, rinse with fresh water, and squeeze out excess moisture.
2. Blend Soya Chunks: Using a blender, grind the prepared soya chunks into a coarse mixture.
3. Mix Ingredients: In a large bowl, combine the ground soya chunks, two boiled and mashed potatoes, chopped onion, grated carrot, green peas, ginger-garlic paste, chopped French beans, red chilli powder, turmeric powder, cumin powder, garam masala, salt, chopped coriander leaves, and breadcrumbs. Mix thoroughly to form a cohesive mixture.
4. Shape Tikkis: Grease your palms with a bit of oil. Take a portion of the mixture, flatten it, place a small amount of grated PaneerPaneerPaneer in the centre, and shape it into a patty, ensuring the PaneerPaneerPaneer is enclosed. Repeat for the remaining mixture.
5. Cook Tikkis: Heat oil in a frying pan over medium heat. Shallow fry each tikki until it turns golden brown on both sides.
6. Serve: Drain excess oil by placing the tikkis on paper towels. Serve hot with mint chutney or tomato ketchup.

These Soya Tikkis are delicious and packed with nutrients, making them an excellent addition to your snack repertoire.

Banao kuch hatke with the recipe video below: Soya Tikki | #BanaoKuchhHatke using Fortune Soya Badi

5. Red Lentil Easy High Protein Salad 

Who said anything about salads being boring? This high-protein salad made with warm red lentils & goat cheese is here to change everything! 

Packed with protein-rich lentils, fresh veggies, and a zesty dressing, this hearty salad is both nutritious and satisfying. Whether you enjoy it as a main dish or a side, it’s proof that high-protein meals can be delicious, too!

Ingredients:

• 1 cup – Fortune Desi Masoor Dal 
• ¼ cup – Tomatoes (chopped)
• ¼ cup – Spinach (chopped)
• ¼ cup – Goat Cheese (crumbled)
• 1 – Bay Leaf
• ¼ cup – Extra Virgin Olive Oil
• 1 teaspoon – Vinegar
• 1 teaspoon – Kasundi Mustard Sauce
• 2 teaspoons – Black Pepper Powder (freshly crushed)
• To taste – Salt

Recipe:

1. Prepare Lentils: Rinse 1 cup of dried masoor dal thoroughly under running water.
2. Cook Lentils: Combine the rinsed lentils with sufficient water and one bay leaf in a pressure cooker. Close the lid and cook the lentils for 3-4 whistles. Once done, strain any excess water and set the lentils aside to cool slightly.
3. Prepare Vegetables: While the lentils are cooking, chop ¼ cups of tomatoes and ¼ cup of spinach. Set these aside.
4. For the Dressing, Whisk ¼ cup extra virgin olive oil, 1 teaspoon vinegar, 1 teaspoon kasundi mustard sauce, and freshly crushed black pepper. Add a little salt to taste. 
5. Combine Salad: In a large bowl, gently toss the cooked lentils with the chopped tomatoes, spinach, and the prepared dressing until everything is evenly coated.
6. Add Goat Cheese: Just before serving, sprinkle ¼ cup of crumbled goat cheese over the salad.
7. This warm red lentil salad with goat cheese is a delightful combination of tender lentils, fresh vegetables, and creamy goat cheese, all brought together with a flavorful dressing. It’s perfect for a healthy dinner or as a side dish to a light meal.

Tip: Consider garnishing with toasted nuts or seeds for added texture and flavour.

6. Soya Chunks Pulao

Soya Chunks Pulao is a delightful and nutritious one-pot meal that combines soya chunks’ rich protein content with aromatic basmati rice and spices flavours. This dish is perfect for those seeking a balanced diet without compromising taste.

Ingredients:

• 1 cup basmati rice
• 1 cup Fortune Soya Chunks
• 1 large onion, finely sliced
• 1-inch piece of ginger
• 5-6 garlic cloves
• 2 green chillies
• 1 bay leaf
• 1-inch cinnamon stick
• 4 cloves
• 2 black cardamoms
• 1 teaspoon cumin seeds
• 1 teaspoon garam masala powder
• 2 tablespoons ghee
• Salt to taste
• 2 cups water
• Fresh coriander leaves for garnish

Recipe:

1. Prepare Soya Chunks: Soak 1 cup of soya chunks in hot water with a pinch of salt for about 20 minutes. Once they soften, drain and rinse them under cold water. Squeeze out the excess water and set aside.
2. Soak Rice: Rinse 1 cup of basmati rice under running water until the water runs clear. Soak the rice in water for 30 minutes, then drain and set aside.
3. Make Ginger-Garlic Paste: In a mortar and pestle or blender, grind a 1-inch ginger piece, 5-6 garlic cloves, and two green chillies to form a smooth paste.
4. Sauté Aromatics: Heat 2 tablespoons of oil or ghee in a large pan over medium heat. Add one teaspoon cumin seeds, one bay leaf, 1-inch cinnamon stick, four cloves, and two black cardamoms. Sauté for a minute until fragrant.
5. Cook Onions and Paste: Add the finely sliced onion to the pan and sauté until golden brown. Stir in the ginger-garlic-chili paste and cook for another 2 minutes until the raw smell disappears.
6. Add Soya Chunks: Introduce the soaked and drained soya chunks to the pan. Sauté for 3-4 minutes, allowing them to absorb the flavours.
7. Incorporate Rice: Add the drained basmati rice to the pan. Gently mix to combine the rice with the soya chunks and spices, ensuring the rice grains are well-coated.
8. Season and Add Water. Sprinkle one teaspoon of garam masala powder and salt to taste over the mixture. Pour in 2 cups of water and stir well.
9. Cook the Pulao: Bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pan with a tight-fitting lid, and let it simmer for about 15 minutes, or until the rice is cooked and the water is fully absorbed.
10. Rest and Fluff: Turn off the heat and let the pulao rest, covered, for 5 minutes. Remove the lid and gently fluff the rice with a fork.
11. Garnish and Serve: Transfer the soya chunks of pulao to a serving dish and garnish with freshly chopped coriander leaves. Serve hot with raita, pickle, or a side salad.

This protein-rich soya chunks pulao is a wholesome meal that’s both flavorful and easy to prepare, making it an excellent choice for lunch or dinner.

7. Desi Litti Chokha High Protein Recipe

Litti Chokha recipe is a traditional dish from Bihar and Jharkhand, known for its hearty and smoky flavours. Litti are wheat flour balls stuffed with spiced roasted gram flour (sattu), served with chokha, a mashed vegetable mix made with roasted eggplant, tomatoes, and potatoes. 

This wholesome dish is packed with rustic flavours and nutrients, making it a favourite comfort food.

Ingredients

• 2 cups (240g) Fortune Sharbati Atta
• ¼ teaspoon – Salt
• 1 tablespoon – Fortune Rice Bran Oil
• As required – Water (for kneading)
• 1 cup of roasted Fortune Chana Sattu
• ½ teaspoon of cumin Seeds
• ½ teaspoon of fennel Seeds
• ½ teaspoon – Carom Seeds (Ajwain)
• ½ teaspoon – Nigella Seeds (Kalonji)
• ½ teaspoon of red Chili Powder
• 1-2 teaspoons of green Chilies (chopped)
• 1 teaspoon – Ginger (finely chopped)
• 1 teaspoon of garlic (finely chopped)
• 2 tablespoons – Coriander Leaves (chopped)
• ¼ teaspoon – Black Salt
• To taste – Salt
• 2 teaspoons – Fortune Kacchi Ghani Mustard Oil
• 2 teaspoons – Lemon Juice
• As required – Water (to moisten the mixture)
• 1 large – Eggplant (Baingan)
• 2 medium – Potatoes (boiled)
• 2 medium – Tomatoes (roasted)
• 1-2 – Green Chilies (finely chopped)
• 1 small – Onion (finely chopped)
• 1 teaspoon of garlic (finely chopped)
• 1 teaspoon – Ginger (finely chopped)
• 2 tablespoons – Coriander Leaves (chopped)
• 2 teaspoons – Fortune Kacchi Ghani Mustard Oil
• To taste – Salt
• 1 teaspoon – Lemon Juice

Recipe:

1. Prepare the Dough:
   • Mix whole wheat flour, salt, and ghee or oil in a bowl.
   • Knead the dough
   • Cover and let it rest for 30 minutes.
2. Prepare the Stuffing:
   • Lightly crush cumin and fennel seeds.
   • Mix them with sattu, carom seeds, nigella seeds, red chill powder, green chillies, ginger, garlic, coriander leaves, black salt, salt, mustard oil, and lemon juice.
   • Add water as needed to create a moist but crumbly mixture.
3. Assemble the Litti:
   • Divide the dough into equal portions.
   • Roll each portion into a 5-6 inch circle.
   • Place 2-3 tablespoons of stuffing in the centre, gather the edges and seal into a ball.
4. Bake the Litti:
   • Preheat the oven to 200°C (390°F).
   • Place the stuffed dough balls on a greased tray.
   • Bake for 30-35 minutes, turning occasionally, until golden brown.
   • Once done, brush them with melted ghee for added flavour.
5. Prepare the Chokha:
   • Roast the eggplant and tomatoes over an open flame.
   • Peel and mash them along with boiled potatoes in a bowl.
   • Add chopped green chillies, onion, garlic, ginger, coriander leaves, mustard oil, salt, and lemon juice. Mix well.
6. Serve:
   • Serve the hot littis with chokha on the side. Traditionally, the litti is broken, dipped in ghee, and eaten with chokha.

8. High-Protein Soya Bean Sabji

Soya bean sabji is a protein-rich, flavorful curry that pairs well with roti or rice. The soya chunks absorb the spices beautifully, making this dish nutritious and delicious.

Ingredients

• 1 ½ cups – Fortune Soya Chunks 
• ¾ cup – Onions (roughly chopped)
• ¾ cup – Tomatoes (roughly chopped)
• 2 – Dry Kashmiri Red Chilies (soaked)
• 5 cloves of garlic
• 1 small piece – Ginger
• 3 tablespoons – Fortune Sunflower Oil
• 1 teaspoon of cumin Seeds
• ½ cup of yoghurt (whisked)
• ½ tablespoon of turmeric Powder
• ½ teaspoon of red Chili Powder
• 2 teaspoons – Coriander-Cumin Powder
• ½ teaspoon – Garam Masala
• 1 tablespoon – Dried Fenugreek Leaves (Kasuri Methi)
• 2 tablespoons – Fresh Coriander (finely chopped)
• To taste – Salt

These simple ingredients combine to create a hearty, aromatic dish full of rich flavours.

Recipe:

1. Prepare Soya Chunks: Soak 1½ cups of soya chunks in hot water with a pinch of salt for 10-12 minutes. Drain and squeeze out excess water.
2. Marinate: In a bowl, mix the soaked soya chunks with ½ cup whisked yoghurt, ½ tablespoon turmeric powder, ½ teaspoon red chilli powder, 2 teaspoons coriander-cumin powder, and ½ teaspoon garam masala. Set aside.
3. To make the Masala Paste, Blend ¾ cup of onions, ¾ cup of tomatoes, 2 soaked red chillies, and 5 cloves of garlic along with a small piece of ginger. Also, add ¼ cups of water until smooth.
4. Sauté Spices: Heat 3 tablespoons of oil with 1 teaspoon of cumin seeds.
5. Cook the Paste: Add the blended masala paste and cook until the oil separates and the raw smell disappears.
6. Add Soya Chunks: Stir in the marinated soya chunks and mix well. Cook for 5-7 minutes.
7. Simmer: Add ½ cup water and salt to taste, and let it simmer for 10 minutes until the flavours meld.
8. Finish with Flavor: Stir in 1 tablespoon of dried fenugreek leaves and two tablespoons of fresh coriander for garnish.

This comforting and protein-packed curry is perfect for a wholesome meal.

Tip: Add a splash of cream or a spoonful of ghee for an extra-rich flavour before serving.

9. High Protein Sabji with yummy Moong Dal 

Try this high-protein sabji made with moong dal. Perfect for a quick high-protein meal or as a side to complement your main course. Packed with protein and simple ingredients, it’s an easy-to-make dish that is healthy and delicious. Here’s how you can make it:

Ingredients:

• 1 cup – Fortune Moong Dal (soaked for 3-4 hours)
• 1 tablespoon – Fortune Sunflower Oil
• 1 medium – Onion (chopped)
• 2 – Green chilies (slit)
• 1 tablespoon – Ginger-garlic paste
• 1 teaspoon of cumin seeds
• 1 teaspoon of turmeric powder
• 1 teaspoon of red chilli powder
• 1 teaspoon – Garam masala
• 1 teaspoon of cumin powder
• 1 teaspoon – Coriander powder
• To taste – Salt
• 2 tablespoons – Coriander leaves (chopped for garnish)
• 2 tablespoons – Lemon juice (optional for a tangy twist)

Recipe:

1. Prepare Moong Dal: Soak 1 cup of moong beans for 3-4 hours, drain the water, and set aside.
2. Sauté Aromatics: Heat 1 tbsp Oil in a pan. Add 1 tsp cumin seeds and let them splutter. Then, add one medium chopped onion and sauté until golden brown.
3. Cook Spices: Add two slit green chillies and 1 tbsp ginger-garlic paste to the pan. Sauté until the raw smell disappears.
4. Add Spices: Add 1 tsp turmeric powder, red chilli powder, garam masala, cumin powder, and coriander powder. Give your spices a good stir and coat your onion and garlic.
5. Cook Mung Beans: Add the soaked mung beans to the pan. Stir to mix them with the spices. Add water and let the beans cook for 20 minutes till they’re soft.
6. Season: Add salt to taste and stir everything well. Let the sabzi cook for a few more minutes until the moisture evaporates, and reaches a dry consistency.
7. Finish: Garnish with freshly chopped coriander leaves and squeeze lemon juice for an added zing (optional).

This Moong dal high protein sabji is a protein-packed, hearty dish that pairs well with chapati or rice.

Tip: Adjust the spice levels according to your taste preference, and try adding a dash of ghee for extra richness!

10. Soya Chunks Salad

This Soya Chunks Salad combines tender soya chunks with vegetables and a tangy dressing. This makes it the perfect light meal or healthy snack.

Ingredients:

• 1 cup – Fortune Soya chunks
• 1 medium – Onion (cut into chunks)
• 1 medium – Capsicum (cut into chunks)
• 1 medium – Carrot (cut into cubes)
• 6-7 – Button mushrooms (quartered)
• 1 – Gherkin (roughly chopped)
• 4-5 slices – Pickled jalapeños (roughly chopped)
• A handful of sweet corn kernels
• A handful of olives
• ½ cup of salad leaves (such as iceberg lettuce or lollo rosso)
• Baked bread croutons (optional)
• 5 tablespoons – Hung yoghurt
• 1 tablespoon – Mustard sauce
• 1 tablespoon of low-fat mayonnaise
• 1 teaspoon – Low-fat cheese spread (any flavour)
• 2 teaspoons of tomato ketchup
• 2 teaspoons – Red chilli sauce
• Salt to taste
• White pepper powder to taste

Recipe:

1. Prepare Soya Chunks: Soak 1 cup of soya chunks in lukewarm water for about an hour. Drain and boil them in salted water for 8-10 minutes. Once done, drain, calm, and squeeze out the excess water.
2. Prepare Vegetables: Chop all the vegetables as specified and set them aside.
3. Make the Dressing: In a bowl, combine five tablespoons of hung yoghurt, one tablespoon of mustard sauce, one tablespoon of low-fat mayonnaise, one teaspoon of low-fat cheese spread, two teaspoons of tomato ketchup, two teaspoons of red chilli sauce, salt, and white pepper powder. Mix well and refrigerate the dressing to chill.
4. Stir-Fry Soya Chunks: Heat a pan over a high flame. Add the soaked soya chunks and stir-fry for 2-3 minutes until they turn light golden brown. Remove and set aside.
5. Sauté Vegetables: In the same pan, on high flame, sauté the onions and capsicum for about 20 seconds and transfer them to a bowl. Next, add the carrots and sauté for a minute before removing them. Finally, ensure the pan is hot, add the mushrooms, and sauté for just 30 seconds before removing them.
6. Assemble the Salad: Cool the sautéed vegetables and combine them in a bowl. Add salad leaves, sweet corn, olives, gherkin, and pickled jalapeños. Add the stir-fried soya chunks to the mix. 
7. Salad Dressing: Pour the chilled dressing over the salad and toss it gently to ensure even coating. Sprinkle baked bread croutons on top if desired.

This Soya Chunks Salad is a delightful blend of textures and flavours. It offers a nutritious option that’s both satisfying and light. It’s perfect for those seeking a protein-rich meal without compromising on taste.

This protein day, welcome the goodness of protein on your plate!