The Modern Obsession with Protein: Are You Getting It Right?
In today’s world, there’s an undeniable obsession with protein — and for good reason. Protein is essential for building and repairing tissues, supporting immune function, and maintaining overall vitality. The constant quest to consume enough of it — and from diverse sources — is a challenge many face.
While some protein sources like nuts, seeds, and whole grains are considered incomplete (lacking one or more of the nine essential amino acids), combining them smartly — think brown rice with lentils, or hummus with whole grain pita — can provide the body with complete proteins.
To make things easier, we’ve curated a list of easy-to-incorporate, nutrient-rich protein sources that can seamlessly blend into your daily meals. These options not only help prevent protein deficiency but also promote sustained energy, better muscle recovery, and improved health outcomes.
- Soybean
Soy: The Versatile Protein Powerhouse
Soybeans are among the most adaptable and protein-rich ingredients you can add to your diet — and they come with a wide range of delicious options.
Just half a cup of tempeh, a traditional Indonesian soy product, delivers a whopping 21 grams of protein. Similarly, dry roasted soybeans offer 18 grams of protein in the same quantity. Other excellent soy-based options include steamed soybeans (edamame), soy milk, and tofu — all of which can easily boost your daily protein intake.
Looking for easy ways to incorporate soy into your meals?
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Add soya chunks to rice dishes or swap them for potatoes in mixed vegetables.
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Pour soy milk over your morning cereal for a protein-packed breakfast.
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Use tofu in place of deep-fried cutlets in burgers, or as a filling in steamed momos for a lighter twist.
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Snack on roasted soybeans — a nutritious, protein-rich option that’s perfect on the go.
Incorporating soy into your meals isn’t just simple — it’s smart, sustainable, and satisfying.
- Quinoa The Ancient Grain That’s Here to Stay!
The market is bursting with quinoa-based products—and for good reason. This powerhouse grain is rich in protein, loaded with fibre, and packed with heart-healthy unsaturated fats. Whether you’re adding it to a veggie bowl or using it as a base for salads, quinoa is as versatile as it is nutritious.
💡 Here’s a quick and refreshing quinoa salad recipe to try:
🥗 Quinoa Salad with Zesty Ginger Dressing
🌿 For the Dressing:
Whisk together the following ingredients until well combined:
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1 tbsp vinegar
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2 tbsp lemon juice
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2 tbsp olive oil
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1 tsp sugar
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½ tsp salt
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¼ tsp black pepper
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¼ tsp mustard (rai) powder
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1 tsp fresh ginger juice
🍚 For the Quinoa:
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Rinse and boil ½ cup quinoa in 1 cup water.
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Once boiling, reduce to medium-low heat, cover, and let it simmer until the water is absorbed.
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Fluff with a fork and let it cool.
🥒 Assemble the Salad:
In a large bowl, layer the following:
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A handful of chopped lettuce
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2 cups arugula
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Cooked and cooled quinoa
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1 cup chopped cucumber
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1 diced tomato
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1 peeled and diced orange
Drizzle the dressing over the top and mix gently.
Optional: Top with crumbled feta cheese for an extra punch of flavor.
- Hummus
Hummus: More Than Just a Dip!
Hummus is a nutritious and delicious spread made by blending garbanzo beans (chickpeas) with tahini (a paste made from sesame seeds). What makes this combo special?
✅ Protein Power:
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Chickpeas are high in lysine,
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Tahini is rich in methionine.
Individually, they’re incomplete proteins—but together, they form a complete protein, making hummus a great plant-based option for balanced nutrition.
🍞 How to Use It:
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Swap it in place of mayo on your sandwich.
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Serve it as a dip for snacks like crackers or pita.
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Pair it with raw veggies for a healthy, satisfying snack
Cashew Nuts
Cashews make for a perfect go-to snack! They’re not just tasty—they’re also a great source of magnesium, protein, and biotin. These nutrients support:
- 🧠 Cognitive function
- 💪 Immune health
- 💅 Hair and nail strength
Want something more indulgent? Try making Kaju Katli (Cashew Fudge)—a classic Indian sweet!
🍬 Kaju Katli Recipe:
Ingredients:
- 2 cups cashew nuts
- 1½ cups sugar
- ¾ cup water
- (Optional) 20 saffron strands
Instructions:
- Grind the cashew nuts into a fine powder using a dry or coffee grinder.
- Roast the powder on low heat for 4 minutes in a heavy-bottomed pan. Avoid overheating—it’ll turn oily.
- Boil sugar and water until the syrup reaches one-thread consistency. Add saffron if desired.
- Mix in the cashew powder, stirring to dissolve lumps.
- Once the mixture forms a soft dough-like consistency, spread quickly on a greased plate.
- Let it cool, then cut into squares and serve.
🍈 Guava
This tropical fruit is a nutritional powerhouse!
- Over 4g of protein per cup
- 9g of fibre
- More Vitamin C than seven oranges!
💡 How to enjoy it:
- Eat raw, on the go
- Sprinkle some black salt or chaat masala for extra zing
- Toss into your salad bowl for added crunch and nutrients
🛒 Tip: Buy fresh guavas online and save using Grofers coupons—healthy doesn’t have to be pricey!
🫘 Beans: Chole Rajma Curry
Beans are a superfood—rich in protein and great for the brain, muscles, and heart.
Here’s a hearty, healthy recipe for Chole Rajma Curry, a North Indian classic:
🍛 Chole Rajma Curry Recipe:
Ingredients:
- ½ cup kidney beans (rajma)
- 1 cup chickpeas (chole)
- 3 tomatoes, chopped
- 1 tbsp green chilies, chopped
- 3 tbsp oil
- ¼ tsp asafoetida (hing)
- 1 tsp cumin seeds
- 2 tbsp coriander powder
- ½ tsp turmeric, chili powder, black pepper each
- Salt to taste
- Water as needed
Instructions:
- Soak the kidney beans and chickpeas overnight.
- Pressure cook with 3 cups water—high flame till it whistles, then 30 mins on medium.
- Blend tomatoes and chilies into a puree.
- In a pan, heat oil. Add asafoetida, cumin, then the puree, and dry spices. Stir for 3 minutes.
- Add the beans, salt, and water. Cover and cook for 10 minutes.
- Serve hot with roti or rice!
🌿 Peas
Don’t underestimate these tiny green pearls!
- 1 cup of peas = 8x protein of spinach
- Nearly 100% of daily Vitamin C needs
✅ Why eat them? They boost immunity and support overall health.
🥣 Easy ways to add peas to your day:
- Toss into upma or poha
- Add to mixed veggie dishes
- Stir into rice or pulao
Peanut Butter
Who would have thought your guilty pleasure is also healthy, only when taken in standard two tablespoon servings, but of course. This serving provides a mean dose of muscle building protein, without adding to your waistline. Consuming peanuts can prevent the most common type of heart conditions like cardiovascular and coronary artery diseases. Look out for the unsalted or no sugar added varieties without hydrogenated oils to get the best results.
Add peanut butter to your smoothies or spread it on your brown bread for a quick fix.
- Gram
(Kala Chana): Protein-Packed Powerhouse!
Grams—specifically kala chana (black gram)—are an excellent source of plant-based protein. Chana Chaat made with kala chana is not only a healthy snack but also hearty enough to double as a light meal!
🥗 Chana Chaat Recipe:
Ingredients:
- 4 cups kala chana (black gram)
- 2 cups water
- 2 tbsp oil
- Ginger (finely chopped)
- 1 green chilli (chopped)
- 1 tbsp coriander powder
- 1 tsp each of salt, black salt, and chilli powder
- 1 tbsp sugar
- ¼ cup tamarind pulp
- Chopped tomatoes, cucumber, and capsicum
- Roasted cumin powder
- Lemon juice (optional)
Instructions:
- Soak kala chana overnight and pressure cook with 2 cups of water for about 20 minutes.
- Drain the excess water (Tip: Save this nutritious liquid—it’s rich in protein and can be reused in soups or dals!)
- In a pan, heat oil and sauté the cooked chana with ginger, green chilli, coriander powder, salt, black salt, chilli powder, sugar, and tamarind pulp. Cook for 3 minutes.
- Turn off the heat and mix in the chopped veggies.
- Sprinkle roasted cumin powder and a dash of lemon juice if desired.
Enjoy your protein-rich, tangy, and spicy chaat!
🍲 Lentils: The Vegan’s Best Friend
Lentils are a nutritional goldmine—especially for vegetarians and vegans.
Did you know? One cup of cooked lentils has as much protein as three eggs, but without the saturated fat.
💪 Health Perks of Lentils:
- Promote fat loss
- Provide long-lasting satiety
- Packed with fiber, iron, and folate
💡 Easy Ways to Add Lentils to Your Diet:
- Toss into a hearty soup
- Make a comforting bowl of khichdi
- Blend into dals or curries for protein-rich meals
🧠 Final Thought: Fuel Your Day with Protein
Protein isn’t just for gym-goers—it’s essential for muscle repair, immune strength, and hormonal balance. Whether it’s lentils, grams, peas, or nuts—incorporating a variety of plant-based proteins ensures your diet stays balanced and your body, energized.
✨ Make your meals work for you—one smart protein choice at a time!
RD Neha Kava
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