Traditional Indian Vegetarian Dishes with 30g Protein

The 'vegetarians can't get enough protein' myth is old.

We know differently and just to show you guys how simple it is, the calories and macros on this meal don't lie!

Here is the recipe list and cooking method to make an awesome, high protein vegetarian meal for 1! 


  • 1/2 Tsp Butter
  • 30g Onion
  • 5g Ginger
  • 3g Garlic
  • 1/4 Tsp Salt (to taste)
  • 1g Garam Masala
  • 1g Chilli Powder
  • 1g Turmeric
  • 200g Canned Tomato
  • 2g Coriander
  • 75g Brown Lentils (Dry Weight)


  • 150g Greek Yoghurt
  • 55g Atta for 1 Roti (Optional)


Wash and rinse whole masoor dal under cold running water till water becomes clear. Put cleaned whole masoor dal into pressure cooker.

Add 2-3 cups of water in it along with turmeric powder and salt. 

Pressure cook for 10-12 minutes till you hear 3-4 whistles from the cooker, the dhal should be soft, but not mushy.

Heat butter in a pan and add cumin seeds with onion.

Add ginger, garlic, masala and chilli to the mixture. Cook until the mixture becomes golden brown in color.

Add tomato to the mixture and allow to simmer.

Mix in the lentils and simmer the dhal for few minutes on low/medium flame (you can add water as required to get the right consistency).

Garnish with coriander leaves and serve alongside greek yoghurt (for the 30g protein) and a roti (for the love of roti)

The Breakdown

Inclusive of roti and natural yoghurt (for more protein this could easily be switched to low fat greek yoghurt)

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