Healthy and Tasty Protein Recipes

BY DANFE |

Are you looking for easy, high protein recipes that are just as delicious as carbs? In the new year, most people’s resolutions are related to health and nutrition. But it’s easy to lose focus of this goal when you end up settling for high carb ingredients. Let’s face it; it is a lot easier to say that you are giving up pancakes, burgers, or pies than actually following through. 

But worry not, we are sharing 5 high-protein meals to help you stay on track. We have put a high protein spin on traditional meals like burgers, pancakes, soups, and pie so you can still enjoy these classic dishes while slaying your health goals this year. 

These high protein meals are especially great for vegetarians, as this will help you meet your daily nutritional requirements. Keep reading on to find out how to make these healthy high protein recipes!

Buckwheat Buttermilk Pancakes

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Pancakes with a high protein twist? Yes, please! This high protein recipe is made with a blend of Danfe’s buckwheat flour and maida (all-purpose flour), making for a high protein breakfast. Buckwheat flour has high protein and fiber content known to improve digestion, aid weight loss, and support heart health. 

In this high protein meal, we will be using 50% buckwheat flour and 50% all-purpose flour, making pancakes that are light and fluffy with a delicate nutty flavor. You could also choose to make this recipe with 100% buckwheat flour. But this will give you a more rubbery, tough pancake.

Ingredients

  • ¾ cup Danfe’s Buckwheat Flour
  • ¾ cup Danfe’s Maida / All-Purpose Flour
  • 3 tbsp Sugar
  • ½ tsp Salt
  • 1 tsp Baking Soda
  • 3 tbsp Unsalted Butter, Melted
  • 1 Egg
  • 2 cups Buttermilk
  • 1 tsp Vanilla Extract
  • ½ tbsp Unsalted Butter, Melted for Skillet

Instructions

Step 1: Get your skillet ready and heat a non-stick skillet over medium heat. 

Step 2: In a mixing bowl, whisk together the dry ingredients: buckwheat flour, all-purpose flour, sugar, salt, and baking soda.

Step 3: Slowly pour the melted butter into the mixing bowl, stirring constantly. 

Step 4: In another bowl, beat the egg and stir in half of the buttermilk. 

Step 5: Add the buttermilk mixture to the dry ingredients and slowly add in the rest of the buttermilk until you get a smooth batter consistency. 

*You may not end up needing all 2 cups of buttermilk, so stir in slowly until you get the right consistency and put the remaining (if any) back in the refrigerator.

Step 6: Stir everything together until well combined. A few small lumps are okay. 

Step 7: Add melted butter to the hot skillet. Ladle the batter onto the skillet. 

Step 8: Reduce the heat and let the pancakes cook for 2-3 minutes on one side. 

Step 9: Flip the pancakes and let them cook for 2-3 minutes on the other side.

Step 10: Cook for another 1-2 minutes, flipping until both sides are lightly brown.

Step 11: Repeat the same steps until the batter is done. Top with your favorite toppings, and enjoy!

Soya Chunks Burger Patty

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Soya chunks are a great option for high protein vegetarian meals because their texture absorbs spices extremely well, and they are loaded with powerful nutrients. Soya chunks, also known as Soya Wadi, have high vitamin, mineral, protein, and fiber content, making them a powerful ingredient. These soya chunks are widely used in Indian cuisine to make curries. 

Besides Indian foods, soya chunks are a great meat substitute, and they are perfect for making healthy high protein meals such as burgers, salads, etc. This high protein recipe has a meaty texture and tastes similar to a hamburger patty – meat lovers will not even be able to taste any difference. Instead of placing soya patties between burger buns, chop them up and add them to your salads. 

This high protein recipe is made with spices such as coriander seeds, cumin seeds, and turmeric powder that are also loaded with powerful nutrients. Next time you want to make a high protein breakfast, lunch, or dinner, make these soya patties, assemble them in any way you like, and fuel your body with nutrients!

Ingredients

  • 1 cup Danfe’s Soya Wadi
  • ¾ cup Potatoes, Peeled and Boiled
  • 1 ½ tsp Ginger Garlic Paste
  • ⅓ cup Italian Breadcrumbs
  • ½ tsp Danfe’s Cumin Seeds
  • ½ tsp Danfe’s Coriander Seeds
  • ¼ tsp Danfe’s Turmeric Powder
  • 1 tsp Danfe’s Bara Masala
  • 1 tsp Red Chilli Powder
  • ¾ tsp Salt, Adjust to Taste
  • 1 Green Chilli, Chopped (Optional)
  • ¼ cup Cilantro
  • 3 tbsp Oil

Instructions

Step 1: Soak the soya chunks in warm water for 10-15 minutes or until they become soft. 

Step 2: While the soya chunks are soaking, peel, and boil your potatoes. Once they are boiled, mash them. They should look like mashed potatoes. 

Step 3: When the soya chunks are ready, squeeze the excess water and pulse them for a few minutes until you get a crumbly coarse mixture.

Step 4: Heat oil in a pan. Once the oil is hot, add cumin and coriander seeds. 

Step 5: When the cumin and coriander seeds start spluttering, add your ginger-garlic paste and saute until the raw smell disappears. 

Step 6: Then add turmeric powder, red chili powder, green chilies (if using), and salt. Stir the spices quickly and add the mashed potatoes. Mix until well combined. 

Step 7: Now add the soya chunks and mix well. Saute for a few minutes until the raw smell leaves. 

Step 8: As the final step, add the cilantro. Saute for 2-3 minutes and turn off the stove. 

Step 9: Do a taste test to see if you need more salt and adjust as necessary. Set the mixture aside and let it cool to room temperature.

Making the Burger Patties 

Step 1: In a medium bowl, add the Italian breadcrumbs. Take another medium bowl and line it with paper towels. Set them both aside

Step 2: In the meantime, heat oil in a skillet.

Step 2: Take a scoop or two of the soy mixture and form a round ball. Then gently flatten them. 

Step 3: Dip the mixture in the Italian breadcrumbs, turning them until both sides are well coated. 

Step 4: Place the patty on the skillet. Flip the patty and continue doing so until both sides are golden brown. 

Step 5: Once the patty is golden brown, transfer it to the bowl with the paper towels to drain out excess oil. 

Step 6: Repeat these steps until you have enough patties for your family and friends. If you have leftover patties, transfer them to an air-tight container. You can refrigerate this mixture for up to 4 days. 

Assembling the burger

Step 1: Take out your burger buns. Spread the condiment of your choice on both sides. 

Step 2: Place the soy burger patties in the middle. 

Step 3: Top with onions, lettuce, or any veggies of your choice. 

Step 4: Enjoy! 

Red Lentil Salad

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When you’re craving an easy high protein lunch, you can never go wrong with a lentil salad. This high protein meal is hearty, tasty, and can be put together in less than 15 minutes! 

For this high protein recipe, we are using red lentils, also known as masoor dal. Red lentils are an excellent source of vitamins, folic acid, magnesium, phosphorus, iron, and zinc. These nutrients are known to help improve vision, protect the heart, and boost immunity. 

This high protein recipe is a perfect make-ahead recipe that is extremely versatile. You can enjoy it alone as a salad or spread it on toasted bread for a high protein lunch. You can also mash them and use them as a taco or burrito filling for a high protein dinner. If you are making a burrito bowl, you can add it as is and top it with your choice of veggies, salsa, and other fillings. 

Ingredients

  • 1 cup Danfe’s Masoor Dal/Red Lentils, Cooked
  • 1 Red Onion, Finely Chopped
  • 1 Cucumber, Diced
  • 2 tbsp Cilantro, Roughly Chopped
  • 2 tbsp Olive Oil
  • 1 tbsp Balsamic Vinegar
  • 1 tbsp Mustard
  • 1 tsp Honey

Instructions

Step 1: Add 1 cup of red lentils to a pressure cooker with 2 cups of water, or until all the lentils are submerged. Pressure cook for 2 whistles. You want the lentils to be cooked and coarse-like, not completely mashed. 

Step 2: In a medium bowl, add the lentils followed by the rest of the ingredients: red onion, cucumber, olive oil, balsamic vinegar, mustard, honey, and cilantro. 

Step 3: Mix everything until well combined. Enjoy alone or with toasted bread!

Urad and Chana Dal Lentil Soup

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This high protein recipe makes for a perfect high protein lunch all-year-round, but especially on chilly winter days. This high protein meal is made with urad dal and chana dal, two extremely nutritious and versatile ingredients.

Chana Dal is an excellent source of B-complex vitamins, antioxidants, dietary fiber, and protein. Just 1 cup of Chana Dal provides 54% of your daily fiber requirement. It also has a low glycemic index, which makes it diabetes-friendly. 

Urad Dal also has a high vitamin, mineral, and fiber content. It’s known to be a diuretic, helping remove toxins, cleansing the kidneys, and preventing kidney stones. It is known to help build immunity as well and help improve liver & gut health.

Both of these superfoods make this high protein vegetarian meal a great fuel source for everyone, but especially those who live an active lifestyle and perform high intense activities. 

Ingredients

  • 1 cup Danfe’s Urad Dal
  • 1 cup Danfe’s Chana Dal
  • 1 tsp Danfe’s Cumin Seeds
  • 1 tsp Ginger-Garlic Paste
  • 1 Red Onion, Finely Chopped
  • 1 Tomato, Finely Chopped
  • 1 tsp Danfe’s Bara Masala
  • 1 Green Chilli, Chopped (Optional)
  • 2 tbsp Oil 
  • 2 tbsp Ghee
  • Salt to Taste
  • Black Pepper to Taste, Crushed
  • Red Chilli Flakes, for Garnish

Instructions

Step 1: Soak urad dal and chana dal in separate bowls for at least 2 hours or overnight. 

Step 2: After 2 hours, drain the excess water and rinse the lentils well. Set it aside.

Step 3: Heat oil in a pressure cooker. Once the oil is hot, add cumin seeds. 

Step 4: When the oil is hot, add onions and tomatoes. Saute for a few minutes until the onions are translucent. 

Step 5: Now, add the lentils to the pressure cooker. Close the lid and pressure cook for 3-4 whistles.  

Step 6: After 3-4 whistles, turn off the stove. Let the pressure release.

Step 7: Blend the lentil mixture until you have a smooth, creamy paste. 

Step 8: Heat ghee in a saucepan and add cumin seeds. Wait until they splutter.

Step 9: Once the cumin seeds splutter, add the lentil paste, ginger-garlic paste, salt, green chilies, and black pepper powder. Add a little water, mix well, and let it cook for 5-7 minutes.

Step 10: Add bara masala and stir. Garnish with red chili flakes and serve!

Lentil Shepherd’s Pie

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If you are looking for a high protein dinner that is equal parts flavorful and savory, this lentil shepherd’s pie is for you! This healthy high protein meal is a meatless, vegetarian take on the traditional shepherd’s pie. It is filled with the hearty goodness of yellow pigeon peas but has the same rich, creamy flavor of the classic recipe. 

In this high protein recipe, red lentils are simmered in a savory broth and baked to perfection. If you have a meat lover in your life, serve them this pie – they won’t be able to tell the difference and won’t be able to get enough either!

Ingredients

  • 1 cup Danfe’s Toor Dal 
  • 3 cups Vegetable Broth
  • ½ cup Medium-Sized Onion, Diced
  • 3 Large Potatoes, Boiled and Mashed
  • 1 cup Mushrooms, Diced
  • 1 Carrot, Diced
  • 1 Celery, Diced
  • ½ cup Fresh Peas
  • ½ tbsp Danfe’s Maida / All-Purpose Flour
  • 3 tbsp Red Wine
  • 2 tsp Worcestershire Sauce
  • 3 tbsp Tomato Paste
  • 2 tbsp Parsley, Roughly Chopped
  • 2 tsp Olive Oil
  • Salt and Pepper to Taste

Instructions

Step 1: Preheat the oven to 400°F.

Step 2: Add the lentils along with the vegetable broth to a saucepan and bring to a boil. 

Step 3: Once the broth starts to boil, cover the saucepan with a lid and reduce the heat to simmer. Let the lentils simmer for 20-25 minutes until the lentils are nice and tender. 

Step 4: Heat another saucepan with olive oil. Once the oil is hot, add the vegetables: onions, mushrooms, carrot, and celery. Saute until the carrots become soft. 

Step 5: Stir in the all-purpose flour and cook for 1-2 minutes. 

Step 6: Now add the lentils along with their broth to the vegetables. 

Step 7: Add red wine, Worcestershire sauce, and tomato paste. 

Step 8: Stir in the peas and simmer for 10 minutes. Add more broth as needed. 

Step 9: Stir in parsley and sprinkle salt and pepper to taste. Set it aside.

Step 10: Transfer the lentil mixture to a pie to a casserole baking dish and top it with mashed potatoes. 

Step 11: Bake for 20-25 minutes, or until the potatoes are golden brown. 

Step 12: Serve and enjoy!

High protein meals are the secret to healthy-yet-delicious meals that will leave you feeling fulfilled. You can still enjoy your favorite dishes like pancakes by substituting high protein ingredients as we have done with our high protein recipes. It truly can’t get better than this!

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