If we were to compare the human body to a vehicle then the role of protein would be comparable to that of fuel. Enough fuel as well as good quality fuel, both are required for the vehicles journey and same is the case with quantity as well as the quality of proteins. Proteins play an important role not only in overall growth and development during early stages but also help by performing a defensive role. Each year the last week of July is celebrated as The National Protein week. The aim of this initiative is to spread awareness about proteins, its role in our life, its sources, its quality, recommendations at different age groups and related deficiencies.
For long, there has been enough discussion about the protein deficiency; especially in our country wherein the affordability issue remains significant. We need to look at ways to fill this gap. Also, if we look around closely at several world sports champions who are vegans (vegans are referred to as people who do not consume products of animal origin like milk and milk products, eggs, meat, etc. – all of which are rich sources of good quality protein) like American fooballer Tom Brady, US soccer player Alex Morgan, Spain footballer Hector Bellerin, Indian cricketer Virat Kohli, Indian football player Sunil Chhetri, etc. one would really ponder upon the fact that how can these champions perform well without the major sources of proteins.
The answer remains in the fact that we can combine two low quality proteins i.e. vegetarian proteins (eg cereal and pulses) which then becomes high quality proteins. It is one of the most efficient ways to incorporate all amino acids into a vegetarian diet. This is known as protein complimentation. For a common man; the concept of protein complimentation can work wonders as it does provide complete proteins.
A vegetarian diet, if planned in a correct manner can help in meeting the protein demands of our body at all stages of life. On account of national protein week; we would like to share 50 simple Indian recipes that are build on the concept of protein complimentation:
- Doodh roti/ doodh chapati
- Doodh poha
- Doodh chawal
- Doodh dalia
- Oats with milk
- Milk with cornflakes
- Dal chawal
- Dal roti
- Dal and dalia
- Rice and dal khichdi
- Dalia khichdi
- Oats khicdhi
- Jowar khichdi
- Jowar and bajra khichdi
- Rice and moong khichdi
- Rice and moong, chana, vatana khichdi
- Rice and chana dal, massor dal, tur dal khichdi
- Rice and urad dal idli
- Rice and urad dal dosa
- Rice and urad dal uttapam
- Rice and urad appam balls
- Curd rice/ dahi chawal
- Rice with dahi ki kadi/ kadi chawal
- Curd roti/ dahi roti
- Curd poha/ dahi poha
- Curd with puffed rice/ dahi kurmura chaat
- Curd with khakhra/ dahi khakhra
- Curd with gujarati thepla/ gujarati thepla with dahi
- Roti cooked in buttermilk/ chaas roti
- Curd oats/ dahi wale oats
- Rice dumplings in buttermilk
- Paneer paratha
- Paneer pulao
- Dalia upma with paneer
- Oats upma with paneer
- Jowar and rawa upma with paneer
- Maharashtrain poli with pithla
- Chapati with tomato omlette rolls
- Rajmah chawal
- Dalia and masala rajmah
- Oats and masala rajmah
- Rice and whole moong dosas/ pesurruttu
- Leftover khichdi with veggies uttapam
- Leftover khichdi with veggies tikkis
- Leftover oats and sprouts tikkis
- Poha and sprouts tikkis
- Poha and paneer with veggies tikkis
- Dalia, paneer with veggies tikkis
- Chapati with paneer frankie
- Chapati wraps with rajmah or choley and veggies
