20 BEST HIGH PROTEIN VEGETABLES - Veggies Info

Soy Milk: Use soy milk as a dairy-free alternative in smoothies, cereals, and baked goods. Some brands offer fortified soy milk with extra protein.
Soy Yogurt: Opt for soy yogurt as a dairy-free yogurt alternative. Enjoy it on its own or as a base for parfaits and smoothie bowls.
Soy-Based Meat Alternatives: There are many soy-based meat alternatives available, such as soy burgers, sausages, and meatballs, which can be used in place of animal protein in various recipes.
Soy Flour: Incorporate soy flour into your baking to increase the protein content of baked goods like pancakes, muffins, and bread.
Soy Protein Powder: Soy protein powder is a convenient way to add protein to smoothies and shakes.
Soy-Based Pasta: Look for pasta made from soy flour, which has a higher protein content compared to traditional pasta.
Soy-Based Snacks: There are various soy-based snacks on the market, such as roasted soy nuts, which can be enjoyed as a crunchy and protein-rich snack.

NUTRITIONAL VALUE FOR SOYBEAN:

Calories: 172
Water: 63%
Protein: 18.2 grams
Carbs: 8.4 grams
Sugar: 3 grams
Fiber: 6 grams
Fat: 9 grams

SOY KEBAB RECIPE:

INGREDIENTS OF SOY KEBAB :

2 cups soya granules
Water to soak soya granules for 1/2 hr at least, then wash and drain
2 Tbsp vinegar
4 bread slices, crumbled fine
1 Tbsp salt or to taste
2 tsp garlic paste
1/2 tsp powdered black pepper (pissi kali mirch)
1/4 cup onions, chopped
2 tsp hari mirch chopped fine or to taste
1 tsp chilli powder or to taste
Oil for pan-frying
Onion rings and lemon wedges for garnish

HOW TO MAKE SOY KEBAB:

Mix all the ingredients except the oil and the garnish ingredients.
Shape the mixture into flat rounds and refrigerate for an hour or so.
Heat oil in a frying pan in a thin layer. Add the shaped rounds and brown over medium heat, first on one side then the other.
Serve garnished with onion rings and lemon wedges, accompanied with a green chutney.

PEAS

2)PEAS FOR HIGH PROTEIN:

Pea Soup: Make a hearty and protein-rich pea soup by blending cooked peas with vegetable broth, onions, and seasonings.
Mashed Peas: Mash cooked peas and season them with herbs, garlic, and olive oil for a flavorful side dish.
Pea Salad: Create a fresh and nutritious pea salad by mixing cooked peas with chopped vegetables, herbs, and a light vinaigrette dressing.
Pea Hummus: Use peas instead of chickpeas to make a pea-based hummus, which can be a protein-packed dip or spread.
Pea Guacamole: Blend cooked peas with avocado, lime juice, and seasonings to create a unique and protein-rich guacamole.
Stir-fries: Add peas to vegetable stir-fries for a burst of color, texture, and protein.
Pasta Dishes: Incorporate peas into pasta dishes, such as creamy pea and mushroom pasta or pea-studded pesto.
Rice and Grain Bowls: Mix peas into rice or grain bowls to enhance their protein content.
Pea Protein Powder: Pea protein powder is a popular plant-based protein supplement that can be added to smoothies and shakes.
Pea-Based Snacks: Roasted or dehydrated peas can be enjoyed as a crunchy and protein-rich snack.

NUTRITIONAL VALUE FOR PEAS:

Calories: 62
Carbs: 11 grams
Fiber: 4 grams
Protein: 4 grams
Vitamin A: 34%
Vitamin K: 24%
Vitamin C: 13%
Manganese: 11%
Iron: 7%
Phosphorus: 6%

CASHEW & PEAS CURRY RECIPE:

INGREDIENTS OF CASHEW & PEAS CURRY:

250 gms dry cadjunuts
1 tsp fenugreek
3-4 tsp chilli powder
50 gms onion, chopped
200 ml coconut milk extracts
1 Cardamom
1 Cinnamon
2 tsp coriander powder
1 tsp cumin powder
1/4 tsp turmeric powder
1 sprig curry leaves
1 Clove
1 1/4 tsp salt

HOW TO MAKE CASHEW & PEAS CURRY:

Cover cashew nuts with boiling water, add a teaspoon of bicarbonate soda. Soak overnight.
Wash in several changes of water. Boil until tender but do not make cadju soft. Wash in cold water after boiling.
Heat oil in a pan and add curry leaves, onion and fry till onions are light brown.
Add the cashew nuts mixed well with the powdered ingredients and salt. Cook for 5-10 minutes.
Add coconut milk. Bring to boil and simmer till done.

BROCCOLI

3)BROCCOLI FOR HIGH PROTEIN:

Broccoli Salad: Create a nutrient-rich salad by combining steamed or blanched broccoli with other protein-rich ingredients like beans, nuts, seeds, and a light dressing.
Stir-fries: Add broccoli to stir-fries along with tofu, tempeh, or other protein sources for a balanced and flavorful meal.
Broccoli Soup: Make a creamy broccoli soup by blending cooked broccoli with vegetable broth and spices. You can also add a protein source like white beans or lentils to enhance the protein content.
Broccoli and Cheese: Combine broccoli with a protein-rich cheese sauce or incorporate shredded cheese on top for added flavor and protein.
Quinoa and Broccoli: Pair broccoli with quinoa, a complete protein, to create a well-balanced dish.
Broccoli Omelette: Add chopped broccoli to omelettes or scrambled eggs for an extra protein boost.
Broccoli and Chickpea Curry: Create a curry dish with broccoli and chickpeas, which are both good sources of protein.
Broccoli and Hummus: Dip steamed broccoli florets in hummus for a protein-rich and nutritious snack.
Broccoli Stir-fried with Nuts: Combine stir-fried broccoli with nuts like almonds or cashews for added protein and crunch.
Broccoli Smoothie: While unconventional, you can add small amounts of steamed broccoli to green smoothies for added nutrients and a subtle protein boost.

NUTRITIONAL VALUE FOR BROCCOLI:

Calories: 35
Protein: 2.3 g
Carbs: 5.6 g
Fiber: 2.2 g
Fat: 0.3 g
Vitamin C: 91%
Vitamin K: 77%
Folate: 15%

BADAMI BROCCOLI RECIPE:

INGREDIENTS OF BADAMI BROCCOLI:

6 pcs Broccoli florets
50 gms Hung curd
3 gms Cumin powder
15 gms Cream cheese
0.50 gms Lemon
3 gms White pepper powder
1 gms Garam masala
1 gms Potli masala
6 gms Roasted Bengal gram
10 gms Almond flakes
10 ml Butter

HOW TO MAKE BADAMI BROCCOLI:

First, blanch broccoli florets for around 5 minutes. Strain the water and put them in the refrigerator.
Take hung curd, put spices and the spice cheese together. (Except butter and almonds)
Mix well by hands. Take the broccoli florets and wrap them gently around it. Put on skivers and grill on medium flame.
Remove and do butter basting. Once done, grill them again for a while.
Remove cooked broccoli on a platter, sprinkle almond flakes and serve with green chutney.

BEETROOT

4)BEETROOT FOR HIGH PROTEIN:

Beetroot and Legume Salad: Combine cooked and diced beetroots with protein-rich legumes like chickpeas, lentils, or black beans to create a hearty and nutritious salad.
Beetroot Smoothie: Add cooked or raw beetroot to your protein smoothie along with a plant-based protein powder, nut butter, or seeds to enhance the protein content.
Quinoa and Beet Salad: Create a colorful salad by mixing cooked quinoa, beetroots, and protein-packed ingredients like feta cheese, walnuts, or edamame.
Beetroot and Greek Yogurt Dip: Make a dip using roasted beetroot and Greek yogurt, which provides both protein and a creamy texture.
Beetroot Burger Patties: Incorporate grated beetroots into homemade veggie burger patties, adding legumes like black beans or lentils for extra protein.
Beetroot and Tofu Stir-Fry: Stir-fry sliced beetroots and tofu together with your favorite stir-fry sauce for a balanced meal.
Beetroot Hummus: Blend cooked beetroots with chickpeas to create a vibrant and protein-rich beetroot hummus.
Beetroot and Cottage Cheese: Combine diced beetroots with cottage cheese for a quick and protein-rich snack.
Beetroot and Nut Salad: Mix beetroots with nuts like almonds, pecans, or walnuts, and add a source of protein like grilled chicken or tempeh.
Beetroot and Seeds: Top beetroot-based dishes with protein-rich seeds such as pumpkin seeds (pepitas), sunflower seeds, or chia seeds.

NUTRITIONAL VALUE FOR BEETROOT:

Calories: 43
Water: 88%
Protein: 1.6 grams
Carbs: 9.6 grams
Sugar: 6.8 grams
Fiber: 2.8 grams
Fat: 0.2 grams

BEETROOT PARATHA RECIPE:

INGREDIENTS OF BEETROOT PARATHA:

1 Cup Wheat Flour
1 tsp Salt
1 tbsp Ghee
1 Beetroot (Shredded)
1 tsp Black Pepper
1 tsp Red Chilli Powder
Salt as per taste

HOW TO MAKE BEETROOT PARATHA:

First, in a bowl, add wheat flour, salt, ghee and knead a dough with warm water. Let it rest for 15 minutes. Till then, prepare the filling.
Next, shred a beetroot in a bowl. To this, add salt, pepper and red chilli. Mix it all well.
Now, make roundels of the dough, roll it out, fill a generous amount of the beetroot filling in the middle and close the dough.
Now roll it out again and bake it on a Tawa.
Once brown and crisp, serve it and enjoy!

OYSTER MUSHROOM

5)OYSTER MUSHROOM FOR HIGH PROTEIN:

Oyster Mushroom Stir-Fry: Create a protein-rich stir-fry by sautéing oyster mushrooms with other vegetables, tofu, tempeh, or your preferred protein source.
Oyster Mushroom Tacos: Use sautéed oyster mushrooms as a filling for tacos along with beans, cheese, and other toppings.
Oyster Mushroom Omelette: Incorporate chopped oyster mushrooms into omelettes or scrambled eggs to add flavor and texture.
Oyster Mushroom Pasta: Toss cooked oyster mushrooms with whole wheat or legume-based pasta for a balanced meal.
Oyster Mushroom and Quinoa Bowl: Combine oyster mushrooms with cooked quinoa, roasted vegetables, and a protein-rich topping like grilled chicken or beans.
Oyster Mushroom Soup: Add oyster mushrooms to soups or stews for added texture and flavor. Consider adding beans, lentils, or tofu for extra protein.
Oyster Mushroom and Lentil Curry: Create a protein-packed curry by combining oyster mushrooms with lentils, chickpeas, or other legumes.
Oyster Mushroom Salad: Incorporate sautéed or roasted oyster mushrooms into salads, along with protein-rich ingredients like nuts, seeds, or cheese.
Oyster Mushroom and Tofu Skewers: Thread oyster mushrooms and tofu onto skewers and grill or roast them for a protein-rich appetizer or main course.
Oyster Mushroom Pizza: Use sautéed oyster mushrooms as a topping for homemade pizzas, along with other protein sources like chicken, turkey, or plant-based alternatives.

NUTRITIONAL VALUE FOR OYSTER MUSHROOM:

Calories: 28
Carbs: 5 grams
Protein: 3 grams
Fat: 1 gram
Fiber: 2 grams
Niacin: 27%
Folate: 8%
Choline: 8%
Potassium: 8%
Iron: 6%
Phosphorus: 8%
Zinc: 6%

THREE STYLE MUSHROOM CHEUNG FUN:

INGREDIENTS OF THREE STYLE MUSHROOM CHEUNG FUN:

40 gms shiitake mushrooms
40 gms of oyster mushrooms
40 gms shimeji mushrooms
120 gms cheung fun mix batter
10 ml cheung fun soya sauce
Salt to taste

HOW TO MAKE THREE STYLE MUSHROOM CHEUNG FUN:

Par boil all mushrooms and drain the water.
Stir fry to cook the par boiled mushrooms in a wok, add salt to taste.
Spread the cheung fun mix batter on the flat steamer to cook the batter.
Spread the mushroom filling and roll the Cheung Fun mix batter sheet over the mushroom filling.
Remove from steamer and serve with light warm soya sauce.

BOK CHOY

6)BOK CHOY FOR HIGH PROTEIN:

Stir-Fries: Bok choy is commonly used in stir-fries. Include tofu, tempeh, seitan, or edamame for a protein-rich and flavorful dish.
Bok Choy and Bean Salad: Create a salad with chopped bok choy and add protein-rich legumes like chickpeas, black beans, or kidney beans.
Bok Choy Tofu Noodles: Make a noodle dish by combining bok choy with tofu, noodles, and a protein-packed sauce.
Bok Choy and Quinoa: Pair bok choy with quinoa, which is a complete protein, to create a balanced meal.
Bok Choy and Egg Scramble: Sauté bok choy with eggs or tofu to make a protein-rich breakfast scramble.
Bok Choy and Lentil Curry: Create a curry by combining bok choy with lentils or other legumes for added protein.
Bok Choy and Chicken: Incorporate bok choy into dishes with lean protein sources like grilled chicken.
Bok Choy and Peanut Sauce: Serve bok choy with a protein-rich peanut sauce as a dressing or dip.
Bok Choy and Tempeh Stir-Fry: Sauté bok choy with tempeh and your favorite stir-fry sauce for a protein-packed meal.
Bok Choy and Beef Stir-Fry: For non-vegetarian options, pair bok choy with lean beef or other meat.

NUTRITIONAL VALUE FOR BOK CHOY:

Calories: 9
Protein: 1 gram
Fat: 0 grams
Carbs: 1.5 grams
Sugar: 1 gram
Fiber: 1 gram
Calcium: 6%
Iron: 3%
Magnesium: 3%
Phosphorus: 2%
Potassium: 4%
Zinc: 1%
Manganese: 5%
Selenium: 1%
Vitamin C: 35%
Folate: 12%
Vitamin A: 17%
Vitamin K: 27%

CRISPY BOK CHOY DUMPLING RECIPE:

INGREDIENTS OF CRISPY BOK CHOY DUMPLING:

30gms bokchoy roughly (chop)
5gms shimeji mushroom roughly (chop)
80gms water chestnut roughly (chop)
5gms red chilli (chop)
sugar – pinch
1 no. garlic (chop)
5ml sesamee oil
salt as per taste.
skin
potato starch and water.

HOW TO MAKE CRISPY BOK CHOY DUMPLING:

Prepare the filling by blanching the chopped vegetables and mix well with rest of the
ingredients.
Cover it and keep it aside in the fridge.
Prepare the skin by using the potato starch and water to form a dough.
Cut and divide the dough in equals.
Use a roller to make a wrapper.
Use the filling and fold it into dumplings.
Serve hot.

BRUSSELS SPROUT

7)BRUSSELS SPROUT FOR HIGH PROTEIN:

Brussels Sprouts and Tofu Stir-Fry: Create a protein-rich stir-fry by sautéing Brussels sprouts and tofu together with your favorite stir-fry sauce.
Brussels Sprouts and Chicken: Combine roasted Brussels sprouts with grilled or roasted chicken for a balanced and satisfying meal.
Brussels Sprouts and Lentil Salad: Make a hearty salad by mixing cooked Brussels sprouts with protein-packed lentils and your choice of dressing.
Brussels Sprouts and Quinoa: Pair roasted Brussels sprouts with quinoa, a complete protein source, for a well-rounded dish.
Brussels Sprouts and Nut Mix: Toss roasted Brussels sprouts with a mixture of protein-rich nuts like almonds, walnuts, or pine nuts.
Brussels Sprouts and Chickpea Curry: Create a curry by combining Brussels sprouts with chickpeas, coconut milk, and curry spices.
Brussels Sprouts and Sausage: Add cooked Brussels sprouts to dishes with lean protein sources like turkey or chicken sausage.
Brussels Sprouts and Bacon: Use cooked and crumbled turkey or plant-based bacon to enhance the protein content of Brussels sprout dishes.
Brussels Sprouts and Tempeh: Sauté Brussels sprouts with marinated tempeh for a protein-packed combination.
Brussels Sprouts and Cheese: Top roasted Brussels sprouts with grated Parmesan or other protein-rich cheeses.

NUTRITIONAL VALUE FOR BRUSSELS SPROUT:

Calories: 28
Protein: 2 grams
Carbs: 5.5 grams
Fiber: 2 grams
Vitamin K: 91%
Vitamin C: 53%
Folate: 12%

PARMESAN CRUSTED BRUSSELS SPROUT RECIPE:

INGREDIENTS OF PARMESAN CRUSTED BRUSSELS SPROUT:

1 lb. Brussels sprouts, trimmed and halved
1/2 c. flour
2 Eggs, beaten
3/4 c. panko bread crumbs
1 c. freshly grated Parmesan
2 tbsp. olive oil
1 tsp. salt
1/2 tsp. garlic powder
1/4 tsp. cayenne
Caesar dressing, for dipping (optional)

CAESAR DRESSING:

3 oil-packed anchovy fillets, drained and minced (optional)
2 cloves garlic, minced
2 large egg yolks
Juice of 1/2 a lemon
1/2 c. extra-virgin olive oil

HOW TO MAKE PARMESAN CRUSTED BRUSSELS SPROUT:

Preheat oven to 400°. Grease a large baking sheet with nonstick cooking spray or olive oil.
Add flour to a medium shallow bowl and eggs to a separate medium shallow bowl. In a third shallow bowl, whisk together panko bread crumbs, Parmesan, olive oil, salt, garlic powder and cayenne.
Working in batches, toss Brussels sprouts in the flour until fully coated then dunk in eggs. Dredge in panko mixture then place on baking sheet. Bake until golden and crispy, about 25 minutes.
Serve immediately with caesar dressing, if using.

CAESAR DRESSING:

In a medium bowl, whisk together anchovies, garlic, egg yolks, and lemon juice. Slowly begin adding the olive oil, whisking constantly, until all olive oil is incorporated.

ARTICHOKE

8)ARTICHOKE FOR HIGH PROTEIN:

Artichoke and Chickpea Salad: Create a protein-packed salad by combining cooked artichoke hearts with chickpeas, tomatoes, cucumbers, and a light vinaigrette.
Artichoke and Quinoa: Mix cooked artichoke hearts with quinoa, a complete protein, for a well-rounded dish.
Artichoke and Chicken: Combine artichokes with grilled or roasted chicken for a balanced meal.
Artichoke and Tofu: Sauté artichokes with tofu and your favorite seasonings for a protein-rich stir-fry.
Artichoke and Lentil Stew: Make a hearty stew by adding cooked artichoke hearts to a lentil-based soup or stew.
Artichoke and Cheese: Top artichoke dishes with protein-rich cheeses like feta or Parmesan.
Artichoke and White Bean Dip: Create a dip by blending artichoke hearts with white beans, garlic, lemon juice, and olive oil for added protein.
Artichoke and Turkey Sausage: Incorporate cooked artichoke hearts into dishes with lean protein sources like turkey or chicken sausage.
Artichoke and Nut Mix: Toss cooked artichokes with protein-packed nuts like almonds, walnuts, or pine nuts.
Artichoke and Eggs: Add chopped artichoke hearts to omelettes or scrambled eggs to enhance the flavor and nutritional value.

NUTRITIONAL VALUE FOR ARTICHOKE:

Calories: 90
Carbs: 20 g
Fiber: 10 g
Protein: 5 g
Fat: 0.6 g
Folate: 34%
Copper: 21%
Magnesium: 15%
Vitamin C: 12%
Niacin: 10%
Riboflavin: 10%
Potassium: 9%
Phosphorus: 9%
Vitamin B6: 7%

SPANISH ARTICHOKE AND SPINACH DIP RECIPE:

INGREDIENTS OF SPANISH ARTICHOKE AND SPINACH DIP:

200 Gram spinach
1 medium onion
1/2 cup cream
25 gram garlic, chopped
A pinch of nutmeg
to taste salt
1 tsp lime Juice
1 cup artichoke hearts (cubed)

For Tortilla Chips:
25 gram polenta
20 gram refined flour
A pinch of salt
1/2 cup water

For Bechamel Sauce:
2 tbsp butter
2 tbsp flour
1 1/4 cups milk (heated)
to taste salt
to taste pepper (freshly ground)

HOW TO MAKE SPANISH ARTICHOKE AND SPINACH DIP:

Take fresh spinach and blanch in hot water then soak it in chilled water for 5-7 minutes.
Squeeze and drain all the water from the spinach.
Take one medium sized onion and chop finely.
Add chopped garlic and toss in olive oil on high flame.
Add bechamel sauce & fresh cream to the pan.
Add nutmeg and salt to taste. Let the mixture cool down and put in blender and grind for desired consistency.
Return the mix to the pan, add lime-juice and cubed artichoke hearts. Add burnt garlic for garnish. Serve warm.

PREPARE TORTILLA CHIPS:

Take polenta, refined flour and a pinch of salt along with half a cup of water and knead until mixed well.
Roll with a rolling pin until thin. Cut the tortilla sheet into triangular shapes.
Fry and serve with dip.

PREPARE BECHAMEL SAUCE:

Melt butter in a saucepan over medium heat.
Add flour, cook, stirring, with a wooden spoon, for 1 to 2 minutes or until mixture bubbles.
Gradually stir in milk and bring it to boil.
Reduce heat to medium. Cook, stirring, for 4 to 5 minutes or until mixture thickens.

GREEN BEANS

9)GREEN BEANS FOR HIGH PROTEIN:

Green Bean and Chickpea Salad: Create a protein-packed salad by combining cooked green beans with chickpeas, cherry tomatoes, red onion, and a light vinaigrette.
Green Bean Stir-Fry with Tofu: Sauté green beans and tofu together in a flavorful stir-fry sauce for a protein-rich dish.
Green Beans and Quinoa: Pair green beans with quinoa, a complete protein, to create a balanced and nutritious meal.
Green Bean and Chicken Skillet: Combine cooked green beans with grilled or roasted chicken in a skillet meal.
Green Bean and Lentil Stew: Add cooked green beans to a hearty lentil-based soup or stew for added protein and flavor.
Green Bean and Almond Stir-Fry: Sauté green beans with protein-rich almonds and your favorite seasonings for a crunchy and satisfying dish.
Green Bean and Greek Yogurt Dip: Make a dip using Greek yogurt and spices, and serve it with blanched green beans as dippers.
Green Bean and Beef Stir-Fry: For non-vegetarian options, pair green beans with lean beef or other meat.
Green Bean and Egg Salad: Create a salad with boiled eggs, green beans, cherry tomatoes, and a protein-rich dressing.
Green Bean and Nut Mix: Toss cooked green beans with protein-packed nuts like almonds, walnuts, or pine nuts.

NUTRITIONAL VALUE FOR GREEN BEANS:

Calories: 31
Fat: 0.2g
Sodium: 6mg
Carbohydrates: 7g
Fiber: 2.7g
Sugars: 3.3g
Protein: 1.8g
Vitamin C: 12.2mg
Vitamin A: 35mcg
Vitamin K: 43mcg
Iron: 1mg
Potassium: 211mg
Vitamin B6: 0.1mg
Folate: 33mcg

GREEN BEANS WITH COCONUT RECIPE:

INGREDIENTS OF GREEN BEANS WITH COCONUT:

1/2 kg thin green beans
1 medium onion coarsely chopped
2 green chillies
4 cloves garlic
75 gm fresh grated coconut
1 tsp ground cumin seeds
1/4 tsp turmeric
3-4 tsp vegetable oil
2 Tbsp uncooked rice
1 Tbsp skinned urad dal
10-12 curry leaves
1 whole, dried red chilli
Salt
2 diced tomatoes

HOW TO MAKE GREEN BEANS WITH COCONUT:

Cut the beans into 1/4 roundels.
Make a coarse paste of onions, green chillies, garlic, coconut, cumin and turmeric.
Heat the oil and add mustard seeds, rice, dal.
Allow the dal and rice to color before adding the curry leaves and red chillies.
Add the beans and stir-fry for 2-3 minutes.
Put the beans onto a banana leaf and spoon over the coarsely ground spices.
Add some tomatoes.
Season well.
Shape a packet out of the banana leaf and tie it with a string.
Preheat the oven to 180 degree C and bake for 20 minutes.
Mix well after opening the parcel and serve hot.

CAULIFLOWER

10)CAULIFLOWER FOR HIGH PROTEIN:

Cauliflower and Chickpea Curry: Create a curry by combining cauliflower with protein-packed chickpeas and flavorful spices.
Cauliflower and Tofu Stir-Fry: Sauté cauliflower and tofu together in a stir-fry with your favorite sauce for a protein-rich dish.
Cauliflower and Lentil Stew: Add cooked cauliflower florets to a hearty lentil-based soup or stew for added protein and texture.
Cauliflower Rice and Beans: Use cauliflower rice as a base for a dish with protein-rich beans, along with your favorite vegetables and seasonings.
Cauliflower and Quinoa Bowl: Mix cauliflower florets with cooked quinoa, roasted vegetables, and a source of protein like grilled chicken or tempeh.
Cauliflower and Cheese: Create a cauliflower and cheese casserole or gratin, adding protein-rich cheeses like cheddar or Parmesan.
Cauliflower and Greek Yogurt Dip: Make a dip using Greek yogurt and spices, and serve it with blanched cauliflower florets as dippers.
Cauliflower and Egg Salad: Combine boiled eggs with cooked cauliflower florets, chopped herbs, and a protein-rich dressing.
Cauliflower and Nut Mix: Toss cooked cauliflower with protein-packed nuts like almonds, walnuts, or pine nuts.
Cauliflower and Tempeh Tacos: Create plant-based tacos by filling tortillas with sautéed cauliflower and marinated tempeh.

NUTRITIONAL VALUE FOR CAULIFLOWER:

Calories: 27
Fat: 0.3g
Sodium: 32.1mg
Carbohydrates: 5.3g
Fiber: 2.1g
Sugars: 2g
Protein: 2.1g
Vitamin C: 51.6mg
Vitamin B6: 0.2mg
Magnesium: 16mg
Potassium: 319.9mg
Folate: 61mcg
Choline: 47.4mg
Vitamin K: 16.6mcg

TRUFFLE PARMESAN CAULIFLOWER WITH CRISPY ONION RECIPE:

INGREDIENTS OF TRUFFLE PARMESAN CAULIFLOWER WITH CRISPY ONION:

850 gms cauliflower florets
45 gms butter
60 ml olive oil
90 gms Italian breadcrumbs
20 gms garlic powder
45 gms onion
to taste salt
to taste pepper
950 ml vegetable broth
1 spring fresh thyme
5 gram chives
75 gms parmesan cheese, grated
5 ml truffle oil
25 gms crispy onion

HOW TO MAKE TRUFFLE PARMESAN CAULIFLOWER WITH CRISPY ONION:

Put the olive oil on medium heat in a large pot. Add garlic powder, chopped onion and thyme. Sauté for 1-2 minutes until the onion is translucent. Stir in salt and pepper.
Add the roasted cauliflower along with vegetable broth and stir well.
Bring to boil.
Add the thyme then cover and reduce to a simmer for 20 minutes.
Uncover and remove the thyme.
Use an immersion or counter top blender to blend the soup until smooth.
Mix the parmesan cheese and chives.
At the time of serving garnish with crispy onion and served with a hint of truffle oil.

TURNIP

11)TURNIP FOR HIGH PROTEIN:

Turnip and Bean Stew: Create a hearty stew by combining turnips with protein-packed beans, such as black beans, kidney beans, or white beans.
Turnip and Lentil Curry: Make a curry by combining turnips with lentils, chickpeas, or other legumes for added protein.
Turnip and Chicken: Roast or sauté turnips and serve them alongside grilled or roasted chicken for a balanced meal.
Turnip and Tofu Stir-Fry: Sauté turnips and tofu in a stir-fry with your favorite sauce for a protein-rich dish.
Turnip and Greek Yogurt Dip: Create a dip using Greek yogurt and spices, and serve it with blanched turnip slices as dippers.
Turnip and Quinoa Salad: Mix cooked turnips with quinoa, a complete protein source, for a nutritious and satisfying salad.
Turnip and Nut Mix: Combine roasted turnip cubes with protein-rich nuts like almonds, walnuts, or cashews.
Turnip and Cheese: Incorporate roasted turnips into dishes with protein-rich cheeses like feta or Parmesan.
Turnip and Egg Scramble: Sauté turnip cubes with eggs or tofu to create a protein-rich breakfast scramble.
Turnip and Fish: Roast or sauté turnips and serve them alongside grilled or baked fish for a protein-packed meal.

NUTRITIONAL VALUE FOR TURNIP:

Calories: 34
Fat: 0.1g
Sodium: 25mg
Carbohydrates: 7.8g
Fiber: 3.1g
Sugars: 4.6g
Protein: 1.1g

FRIED TURNIP CAKE WITH VEGETABLES RECIPE:

INGREDIENTS OF FRIED TURNIP CAKE WITH VEGETABLES:

375 gms rice flour
160 gms wheat starch
75 gms potato starch
675 ml water
20 gms salt
40 gms seasoning
80 gms sugar
200 gms carrot
1000 gms radish
150 gms dry shiitake mushroom
1050 ml hot water

HOW TO MAKE FRIED TURNIP CAKE WITH VEGETABLES:

Peel carrots and radish. Cut them into thick juliennes and blanch them till soft.
Soak shiitake mushrooms in hot water for at least 2-3 hours. Squeeze out the water before cutting them.
Cut the shiitake mushrooms into dices and toss them in a hot wok for 2 minutes.
Mix rice flour, potato starch, wheat starch, salt, sugar and water (room temperature, 675 ml) together till it becomes smooth and a light batter.
Add blanched radish and carrots, Add tossed shiitake mushrooms and mix well.
Add hot water (preferably boiling) to this mixture and mix well.
(Note: When you add hot water to starch all the molecule content present in the starch starts to solidify, making it thick and tough to mix. So ensure you add hot water gradually to avoid lump formation).
Oil the surface of the cake tin and line the base of the tin with butter paper to prevent the cake from sticking.
Add this mixture in the cake tin (preferably, square shaped and about 2 inch in height) and steam it for 50-60 minutes.
Once cooked allow it cool for 2-3 hours and brush oil over the surface when cooled. Cover and cool it in a refrigerator overnight.
De-mould the cake and remove the butter paper.
Cut into small squares about 1cm thick and fry them till golden.
Make a mixture of fried garlic (finely chopped), fried shallots (finely chopped), chopped spring onions and chili oil.
Arrange it into a pyramid, spoon the fried garlic mixture at the base, place fried turnip cake and repeat till the top of the pyramid. Garnish with finely chopped bird’s eye chilies and serve!

ALFALFA SPROUT

12)ALFALFA SPROUT FOR HIGH PROTEIN:

Alfalfa Sprout and Chickpea Salad: Combine alfalfa sprouts with protein-packed chickpeas, diced vegetables, and a light vinaigrette to create a nutrient-rich salad.
Alfalfa Sprout and Tofu Wrap: Roll alfalfa sprouts and marinated tofu in a whole-wheat wrap for a protein-rich and portable meal.
Alfalfa Sprout and Nut Butter Sandwich: Spread nut butter (such as almond or peanut butter) on whole-grain bread and top with alfalfa sprouts for a balanced sandwich.
Alfalfa Sprout and Quinoa Bowl: Mix alfalfa sprouts with cooked quinoa, roasted vegetables, and a source of protein like grilled chicken or beans.
Alfalfa Sprout and Lentil Wrap: Create a wrap with alfalfa sprouts, cooked lentils, diced vegetables, and your favorite sauce.
Alfalfa Sprout and Egg Salad: Combine boiled eggs with alfalfa sprouts, chopped herbs, and a protein-rich dressing.
Alfalfa Sprout and Greek Yogurt Dip: Make a dip using Greek yogurt and spices, and serve it with alfalfa sprouts as dippers.
Alfalfa Sprout and Cheese Wrap: Roll alfalfa sprouts and protein-rich cheese in a tortilla for a quick and easy snack or light meal.
Alfalfa Sprout and Salmon Salad: Mix alfalfa sprouts with cooked or canned salmon for a protein-packed salad.
Alfalfa Sprout and Hummus Wrap: Spread hummus on a wrap and top with alfalfa sprouts, diced vegetables, and a protein source like grilled chicken or tofu.

NUTRITIONAL VALUE FOR ALFALFA SPROUT:

Calories: 7.6
Protein: 1.3 grams
Fat: 0.2 grams
Carbohydrates : 0.7 grams
Fiber : 0.6 grams
Sugar: 0.1 grams

TURKEY PESTO SANDWICH WITH AVOCADO AND ALFALFA SPROUT RECIPE:

INGREDIENTS OF TURKEY PESTO SANDWICH WITH AVOCADO AND ALFALFA SPROUT:

6 inch piece of french baguette cut in half
1/2-1 tablespoon mayonnaise
1-2 tablespoons basil or sun-dried tomato pesto
6 slices of turkey cold cuts
handful of alfalfa sprouts
1/4 avocado sliced
1/4 to mato thinly sliced

HOW TO MAKE TURKEY PESTO SANDWICH WITH AVOCADO AND ALFALFA SPROUT:

Lightly toast each bread slice.
Spread mayonnaise on one bread slice and pesto on the other. Add turkey, alfalfa sprouts, tomato and avocado. Top with other bread slice,Enjoy!

ZUCCHINI

13)ZUCCHINI FOR HIGH PROTEIN:

Zucchini and Chickpea Stir-Fry: Sauté zucchini with chickpeas and other vegetables in a flavorful stir-fry sauce for a protein-rich dish.
Zucchini and Lentil Stuffed Zucchini: Scoop out the center of zucchini and stuff them with a mixture of cooked lentils, vegetables, and seasonings.
Zucchini and Quinoa Salad: Combine cooked zucchini with quinoa, a complete protein source, and your favorite salad vegetables.
Zucchini and Tofu Scramble: Sauté zucchini with tofu and your favorite spices to create a protein-rich breakfast scramble.
Zucchini and Cheese-Stuffed Zucchini: Fill zucchini halves with a mixture of protein-rich cheese and other flavorful ingredients, then bake until tender.
Zucchini Noodles with Protein Source: Replace traditional pasta with zucchini noodles and top them with a protein source like grilled chicken or sautéed shrimp.
Zucchini and Egg Bake: Layer zucchini slices with beaten eggs and protein-rich cheese to make a nutritious and protein-packed baked dish.
Zucchini and Bean Salad: Create a salad by combining zucchini with protein-packed beans, cherry tomatoes, red onion, and a light vinaigrette.
Zucchini and Chicken Skewers: Thread zucchini pieces onto skewers along with marinated grilled or roasted chicken for a balanced meal.
Zucchini and Nut Mix: Sauté zucchini with protein-rich nuts like almonds, walnuts, or cashews for added crunch and protein.

NUTRITIONAL VALUE FOR ZUCCHINI:

Calories: 17
Protein: 1 gram
Fat: 1 gram
Carbs: 3 grams
Sugar: 1 gram
Fiber: 1 gram
Vitamin A: 40%
Manganese: 16%
Vitamin C: 14%
Potassium: 13%
Magnesium: 10%
Vitamin K: 9%
Folate: 8%
Copper: 8%
Phosphorus: 7%
Vitamin B6: 7%
Thiamine: 5%

ZUCCHINI HALWA RECIPE:

INGREDIENTS OF ZUCCHINI HALWA:

1/2 Kg zucchini
1/2 litre full fat milk
60 gms ghee
1 tsp cardamom powder
120 gms sugar
125 gms khoya
for garnishing cherry and kesari malai

HOW TO MAKE ZUCCHINI HALWA:

Wash zucchini properly.
Grate the zucchini to medium thickness.
Add zucchini and milk in a heavy bottom pan and cook on low heat until all the milk is absorbed.
Add ghee in the pan along with cardamom powder.
Fry for 4-5 minutes on low heat.
Keep stirring continuously.
Add sugar and cook for another 4-5 minutes.
Add grated khoya and cook for 10 minutes on low heat until ghee starts to leave on the sides.
Keep stirring in between.
Garnish with cherry and pour malai on top.

SPINACH

14)SPINACH FOR HIGH PROTEIN:

Spinach and Chickpea Salad: Create a protein-packed salad by combining spinach with chickpeas, quinoa, diced vegetables, and a light vinaigrette.
Spinach and Tofu Scramble: Sauté spinach with tofu and your favorite spices to create a protein-rich breakfast scramble.
Spinach and Lentil Soup: Add fresh or cooked spinach to a hearty lentil-based soup for added protein, vitamins, and minerals.
Spinach and Cottage Cheese: Pair spinach with protein-rich cottage cheese for a quick and nutritious snack or light meal.
Spinach and Chicken Wrap: Fill a whole-wheat wrap with grilled or roasted chicken, spinach leaves, and your choice of toppings.
Spinach and Nut Salad: Mix spinach with protein-packed nuts like almonds, walnuts, or pecans, along with cheese and a protein-rich dressing.
Spinach and Quinoa Bowl: Combine spinach with cooked quinoa, roasted vegetables, and a source of protein like grilled shrimp or tofu.
Spinach and Egg Omelette: Create a protein-rich omelette by adding spinach, eggs, and a source of cheese or lean meat.
Spinach and Greek Yogurt Smoothie: Blend spinach with Greek yogurt, a scoop of protein powder, and your favorite fruits for a protein-packed smoothie.
Spinach and Bean Burrito: Fill a whole-grain tortilla with cooked spinach, beans, rice, and other protein-rich toppings.

NUTRITIONAL VALUE FOR SPINACH :

Calories: 23
Water: 91%
Protein: 2.9 grams
Carbs: 3.6 grams
Sugar: 0.4 grams
Fiber: 2.2 grams
Fat: 0.4 grams

HOME-STYLE SPINACH HUMMUS RECIPE:

INGREDIENTS OF HOME-STYLE SPINACH HUMMUS:

2 cups spinach
1/2 cup cashew nuts
1/2 cup chickpeas, soaked
1 tsp salt
1 tsp black pepper
1/2 lemon juice
2 tbsp olive oil/refined oil

HOW TO MAKE HOME-STYLE SPINACH HUMMUS:

Take the spinach, chickpeas, nuts, cheese, salt and pepper in a blender and make a paste.
Add lemon juice and oil to it and blend again.
And you have a delicious spinach hummus ready to be relished. You can adjust the salt and tanginess as per your palate.

ASPARAGUS

15)ASPARAGUS FOR HIGH PROTEIN:

Asparagus and Tofu Stir-Fry: Create a protein-rich stir-fry by sautéing asparagus and tofu with your favorite stir-fry sauce.
Asparagus and Quinoa Salad: Mix cooked asparagus with quinoa, a complete protein source, and other vegetables for a balanced salad.
Asparagus and Chicken: Grill or roast asparagus and serve it alongside grilled or roasted chicken for a well-rounded meal.
Asparagus and Egg Scramble: Incorporate chopped asparagus into scrambled eggs or tofu for a protein-packed breakfast.
Asparagus and Salmon: Grill or roast asparagus and serve it with grilled or baked salmon for a protein-rich dish.
Asparagus and Almond Salad: Combine cooked asparagus with protein-packed almonds, goat cheese, and a light vinaigrette.
Asparagus and Lentil Salad: Create a salad by pairing cooked asparagus with protein-rich lentils, cherry tomatoes, and a lemony dressing.
Asparagus and Nut-Crusted Tofu: Coat tofu with crushed nuts and bake it until crispy, then serve it with roasted asparagus.
Asparagus and Greek Yogurt Dip: Make a dip using Greek yogurt and spices, and serve it with blanched asparagus spears as dippers.
Asparagus and Bean Wraps: Fill whole-grain wraps with cooked asparagus, protein-rich beans, vegetables, and your choice of sauces.

NUTRITIONAL VALUE FOR ASPARAGUS:

Calories: 20
Protein: 2.2 grams
Fat: 0.2 grams
Fiber: 1.8 grams
Vitamin C: 12%
Vitamin A: 18%
Vitamin K: 57%
Folate: 34%
Potassium: 6%
Phosphorous: 5%
Vitamin E: 7%

ALMOND ASPARAGUS QUICHE RECIPE:

INGREDIENTS OF ALMOND ASPARAGUS QUICHE:

For Quiche Base Dough:

250g Mix Grain Flour
to taste Salt
150g Butter
100ml Water
100ml Almond Milk
150g Almond Flour

For Almond Asparagus Filling:

20-25 Asparagus Stalks
400g Cream
to taste Salt
4 Eggs
1/2 cup Processed Cheese
1/4 cup Parmesan Cheese
1/4 tsp Black Pepper (freshly ground)
50gm Almond Flakes

HOW TO MAKE ALMOND ASPARAGUS QUICHE:

For base dough, combine all ingredients together and knead smooth dough. Let it rest for 15 minutes.
Roll down the dough into thin tortilla like sheet. Take a pie mould, line with butter and set the sheet into mould.
For filling, peel asparagus stalks, and snap off the tough base and keep only the tender spear.
In a medium bowl, whisk together eggs, cream, pepper, milk and salt, stir in grated cheese.
Cut the cleaned asparagus into 2 inch long pieces. Spread asparagus in the pie mould. Pour mixture over the asparagus.
In a preheated oven at 180 degree C, bake the quiche for 22-25 minutes. Check once after 20 minutes using knife tip or a toothpick. Quiche will be cooked when a knife inserted comes out clean.
Take the quiche out of the oven and rest for 15-20 minutes and serve warm.

EDAMAME

16)EDAMAME FOR HIGH PROTEIN:

Edamame Snack: Enjoy edamame as a simple protein-rich snack by boiling or steaming them and sprinkling with a touch of salt.
Edamame Salad: Create a protein-packed salad by mixing edamame with other vegetables, grains like quinoa or brown rice, and your favorite vinaigrette.
Edamame Hummus: Make a hummus using edamame instead of chickpeas for a protein-rich dip or spread.
Edamame Stir-Fry: Incorporate edamame into vegetable stir-fries along with other protein sources like tofu or tempeh.
Edamame Pasta: Choose pasta made from edamame or blend regular pasta with edamame for a higher protein pasta dish.
Edamame Buddha Bowl: Create a well-rounded Buddha bowl by combining edamame with roasted vegetables, grains, and a protein-rich sauce.
Edamame Sushi Rolls: Add cooked edamame to sushi rolls for an extra protein boost.
Edamame and Avocado Salad: Combine edamame with avocado, cherry tomatoes, and a protein-rich cheese for a flavorful salad.
Edamame and Tofu Tacos: Fill tacos with a mixture of edamame, seasoned tofu, and your favorite toppings.
Edamame and Chickpea Curry: Create a protein-packed curry by combining edamame with chickpeas and a flavorful curry sauce.

NUTRITIONAL VALUE FOR EDAMAME:

Calories: 188
Fat: 8g
Sodium: 9.4mg
Carbohydrates: 13.8g
Fiber: 8g
Sugars: 3.4g
Protein: 18.4g

EDAMAME AND WASABI HUMMUS RECIPE:

INGREDIENTS OF EDAMAME AND WASABI HUMMUS:

300 Gram Edamame beans
2 Gram Wasabi
10 Gram Tahina
6 Ml Lemon juice
2 Gram Jeera
6 Ml Olive oil
20 Gram Red radish
4 Gram Garlic
40 Gram Kahakra
20 Gram Flax seeds

HOW TO MAKE EDAMAME AND WASABI HUMMUS:

In a blender put edamame beans, garlic, tahina paste, jeera powder, wasabi, lemon juice and olive oil and blend all the ingredients to make smooth paste.
Serve the hummus with kahakra and marinated radish.
Garnish with flex seeds and olive oil.

PINTO BEANS

17)PINTO BEANS FOR HIGH PROTEIN:

Pinto Bean Burritos: Fill whole-grain tortillas with cooked pinto beans, rice, vegetables, and your favorite toppings like salsa, guacamole, and cheese.
Pinto Bean Salad: Create a protein-packed salad by combining cooked pinto beans with chopped vegetables, herbs, and a light vinaigrette.
Pinto Bean Chili: Make a hearty chili using pinto beans, tomatoes, chili spices, and other vegetables for a protein-rich and flavorful meal.
Pinto Bean Bowl: Create a nourishing bowl by pairing cooked pinto beans with grains like quinoa or brown rice, vegetables, and a protein-rich dressing.
Pinto Bean Tacos: Use cooked and seasoned pinto beans as a filling for soft or hard-shell tacos, along with your favorite toppings.
Pinto Bean Soup: Prepare a comforting soup by blending cooked pinto beans with vegetables, broth, and spices.
Pinto Bean and Vegetable Stir-Fry: Sauté cooked pinto beans with a variety of vegetables and your choice of stir-fry sauce.
Pinto Bean and Avocado Toast: Mash cooked pinto beans onto whole-grain toast and top with sliced avocado for a protein-rich breakfast or snack.
Pinto Bean and Rice Casserole: Combine cooked pinto beans with brown rice, vegetables, and a protein-rich cheese to create a wholesome casserole.
Pinto Bean and Guacamole Wrap: Spread guacamole on a wrap and add cooked pinto beans, lettuce, tomatoes, and other fillings.

NUTRITIONAL VALUE FOR PINTO BEANS:

Calories: 245
Carbs: 45 grams
Fiber: 15 grams
Protein: 15 grams
Fat: 1 gram
Sodium: 407 mg
Thiamine: 28%
Iron: 20%
Magnesium: 21%
Phosphorus: 20%
Potassium: 16%

SMOKY PINTO BEANS RECIPE:

INGREDIENTS OF SMOKY PINTO BEANS:

FOR DRIED BEANS:

1 lb. dried pinto beans
2 thick-cut bacon slices
1 small onion, quartered
2 sprigs fresh oregano
1 bay leaf
2 tsp. ground cumin
2 tsp. smoked paprika
Kosher salt

FOR CANNED BEANS:

1 tbsp. extra-virgin olive oil
2 thick-cut sliced bacon, cut into 1/2″ strips
1 small onion, chopped
2 tsp. ground cumin
2 tsp. smoked paprika
2 (15.5-oz.) cans pinto beans, drained and rinsed
1/2 c. chicken broth or water
2 sprigs fresh oregano
Kosher salt

HOW TO MAKE SMOKY PINTO BEANS:

FOR DRIED BEANS:
1. Pour beans into a colander and rinse under cold water. Pick through beans and discard any broken beans and debris. Transfer to a large, heavy-bottomed pot.
2. To soak overnight (optional): cover beans with 4” of cold water and place in the refrigerator and let soak overnight, or up to 12 hours. Drain beans and return to pot.
3. Add enough cold water to your pot to cover your beans by 2”. Add bacon, onion, oregano, and bay leaf. Bring the beans up to a rolling boil, and let boil on high for 10 minutes before reducing to a simmer. Stir in cumin and paprika and cover, with the lid ajar. Cook, stirring occasionally, until beans are tender, 1 to 2 hours, depending on how long the beans were soaked.
4. When beans are tender, remove onion, oregano, and bay leaf. Remove bacon, coarsely chop, and return to pot. Season beans to taste with salt and serve.
FOR CANNED BEANS:
1. In a large, high-sided skillet or medium heavy-bottomed pot over medium heat, heat oil. Add bacon and onion and cook until onion is translucent and bacon is beginning to crisp, 6 minutes.
2. Add cumin and smoked paprika and cook until fragrant, 1 minute. Add beans and chicken broth or water and stir to combine, scraping any burnt pits from the bottom of your skillet. Stir oregano into the beans.
3. Bring mixture up to a low simmer and cook, stirring occasionally, for 15 minutes, adding more broth or water ¼ cup at a time if pan is looking dry.
4. Before serving, remove oregano stems and season to taste with salt.

SWEET CORN

18)SWEET CORN FOR HIGH PROTEIN:

Sweet Corn and Black Bean Salad: Create a protein-packed salad by mixing sweet corn with black beans, diced vegetables, and a zesty dressing.
Sweet Corn and Quinoa Bowl: Combine cooked sweet corn with quinoa, a complete protein source, and your choice of vegetables.
Sweet Corn and Tofu Stir-Fry: Add sweet corn to a vegetable and tofu stir-fry with a flavorful sauce for a protein-rich dish.
Sweet Corn and Chickpea Tacos: Fill tacos with a mixture of sweet corn, cooked chickpeas, and your favorite toppings.
Sweet Corn and Cottage Cheese: Pair sweet corn with protein-rich cottage cheese for a quick and satisfying snack.
Sweet Corn and Chicken Skewers: Thread cooked sweet corn and grilled chicken onto skewers for a balanced meal.
Sweet Corn and Edamame Salad: Combine sweet corn with edamame (young soybeans) for a protein-rich salad.
Sweet Corn and Greek Yogurt Dip: Create a dip using Greek yogurt and spices, and serve it with sweet corn as dippers.
Sweet Corn and Egg Scramble: Add sweet corn to scrambled eggs or tofu for a protein-packed breakfast.
Sweet Corn and Lentil Stew: Incorporate sweet corn into a hearty lentil-based soup or stew for added texture and flavor.

NUTRITIONAL VALUE FOR SWEET CORN:

Calories: 96
Water: 73%
Protein: 3.4 grams
Carbs: 21 grams
Sugar: 4.5 grams
Fiber: 2.4 grams
Fat: 1.5 grams

SWEET CORN SOUP RECIPE:

INGREDIENTS OF SWEET CORN SOUP:

2 Tbsp sweet corn
1 Tbsp sugar
50 gm chicken
1 egg
1 tsp corn flour
2 cups stock
Salt – to taste

HOW TO MAKE SWEET CORN SOUP:

Put the stock in a wok and add sweet corn and chicken and boil for a while.
Add sugar and salt and later add corn flour for thickness.
Take out and keep aside. Now add the egg and cook for a while.

KALE

19)KALE FOR HIGH PROTEIN:

Kale and Chickpea Salad: Mix chopped kale with protein-packed chickpeas, quinoa, diced vegetables, and a flavorful dressing.
Kale and Tofu Stir-Fry: Sauté kale with tofu and your favorite stir-fry sauce for a protein-rich and nutritious dish.
Kale and Lentil Soup: Add chopped kale to a hearty lentil-based soup to boost the protein and nutrient content.
Kale and Greek Yogurt Smoothie: Blend kale with Greek yogurt, a scoop of protein powder, and your favorite fruits for a protein-packed smoothie.
Kale and Egg Omelette: Incorporate chopped kale into a protein-rich omelette along with eggs and your choice of fillings.
Kale and Quinoa Bowl: Pair kale with cooked quinoa, roasted vegetables, and a source of protein like grilled chicken or beans.
Kale and Nut Mix: Toss chopped kale with protein-rich nuts like almonds, walnuts, or pecans, along with cheese and a protein-rich dressing.
Kale and Lentil Salad: Create a salad by combining kale with cooked lentils, cherry tomatoes, red onion, and a light vinaigrette.
Kale and Salmon: Serve sautéed kale with grilled or baked salmon for a meal rich in protein and essential nutrients.
Kale and Almond Butter Smoothie: Blend kale with almond butter, banana, protein powder, and your choice of liquid for a protein-packed smoothie.

NUTRITIONAL VALUE FOR KALE :

Calories: 7
Carbs: 1 g
Fiber: 1 g
Vitamin K: 68%
Vitamin C: 22%
Manganese: 8%
Vitamin A: 6%
Riboflavin: 5%
Calcium: 4%

KALE PALAK PANEER RECIPE:

INGREDIENTS OF KALE PALAK PANEER:

75g Paneer
60g Spinach
12g Ginger-Garlic5
5g Kasoori Methi
5 Coriander
50g Kale
5g Garam Masala Powder
30g Amarnath Flour
10ml Oil

HOW TO MAKE KALE PALAK PANEER:

First, blanch kale and spinach and make a puree. Keep aside.
Heat oil in a pan, add ginger-garlic paste and saute. Add blanch kale and spinach puree. Cook well. Now, add salt, garam masala powder and kastoori methi.
Add paneer to the palak kale gravy and sauté well.
Assemble in a bowl and serve with amaranth roti and Indian salad.

RED CABBAGE

20)RED CABBAGE FOR HIGH PROTEIN:

Red Cabbage and Chickpea Salad: Create a protein-packed salad by mixing red cabbage with chickpeas, quinoa, diced vegetables, and a flavorful dressing.
Red Cabbage and Tofu Stir-Fry: Sauté red cabbage with tofu and your favorite stir-fry sauce for a protein-rich and colorful dish.
Red Cabbage and Bean Tacos: Fill tacos with a mixture of red cabbage, cooked beans (black beans, kidney beans, etc.), and your favorite toppings.
Red Cabbage and Nut Slaw: Combine thinly sliced red cabbage with protein-rich nuts, like almonds or cashews, for a crunchy and satisfying slaw.
Red Cabbage and Lentil Stew: Add red cabbage to a hearty lentil-based soup or stew to enhance the nutritional content.
Red Cabbage and Chicken Wrap: Create a wrap with grilled or roasted chicken, red cabbage, and your choice of sauces.
Red Cabbage and Greek Yogurt Dressing: Pair red cabbage with a protein-rich Greek yogurt-based dressing for a creamy and nutritious salad.
Red Cabbage and Quinoa Bowl: Mix red cabbage with cooked quinoa, roasted vegetables, and a source of protein like grilled shrimp or beans.
Red Cabbage and Cheese Sliders: Create sliders with mini buns, lean protein (such as turkey or chicken), red cabbage, and protein-rich cheese.
Red Cabbage and Almond Butter Smoothie: Blend red cabbage with almond butter, banana, protein powder, and your choice of liquid for a unique and nutritious smoothie.

NUTRITIONAL VALUE FOR RED CABBAGE:

Calories: 28
Protein: 1 gram
Carbs: 7 grams
Fiber: 2 grams
Vitamin C: 56%
Vitamin K: 28%
Vitamin B6: 11%
Vitamin A: 6%
Potassium: 5%
Thiamine: 5%
Riboflavin: 5%

RED CABBAGE SALAD WITH TAMARI TOASTED WALNUTS AND EDAMAME RECIPE:

INGREDIENTS OF RED CABBAGE SALAD WITH TAMARI TOASTED WALNUTS AND EDAMAME :

For the walnuts:

1/2 cup California walnuts, chopped
1 tsp maple syrup
1 tsp tamari (wheat free soy sauce)
Pinch of cayenne pepper

For the dressing:

2 Tbsp rice vinegar
2 Tbsp tamari
2 Tbsp maple syrup
1 Tbsp fresh lime juice
1 tsp sesame oil
1 Tbsp minced fresh ginger
Pinch of cayenne pepper
Pinch of salt

Salad ingredients:

1 cup fresh edamame, or frozen edamame, thawed
1 Tbsp lime juice
1/4 tsp salt
4 cups shredded red cabbage (about half a head)
2 cups peeled and grated carrots (about 3 large carrots)
1/4 cup finely chopped fresh cilantro or fresh basil
2 Tbsp finely chopped fresh mint

HOW TO MAKE RED CABBAGE SALAD WITH TAMARI TOASTED WALNUTS AND EDAMAME:

Preheat the oven to 350°F.
To prepare the walnuts, toss them in a small bowl with the maple syrup, tamari and cayenne.
Spread on a baking pan and bake for about 10 minutes, stirring once, until golden brown and fragrant. Cool to room temperature.
If the nuts stick to the pan, loosen them with a spatula.
To make the dressing, whisk together the vinegar, tamari, maple syrup, lime juice, sesame oil, ginger, cayenne and salt. Or combine the ingredients in a tightly capped jar and shake until blended. Set aside.
To prepare the salad, in a large bowl toss the edamame with the lime juice and salt.
Add the cabbage, carrot, cilantro and mint.
Add the dressing and toss to combine and coat the vegetables.
Sprinkle the prepared walnuts on top and serve.

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FOR DRIED BEANS:

FOR CANNED BEANS:

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