Vegan Tofu Omelette to Soyabean Granules Sabzi: Chef Sanjeev Kapoor shares 5 ways to sneak protein into your daily diet

From nutritionists to fitness experts, everyone is talking about increasing the protein content in every meal. For the unversed, it is an essential nutrient that plays a crucial role in overall functioning of the body. It is made up of amino acids, which works as a building block of life, and helps build and repair tissues, including muscles, skin, hair, and internal organs. It also plays a key role in muscle growth, immune support, enzyme and hormone production, and maintaining a healthy metabolism. Addressing the same, Chef Sanjeev Kapoor recently shared 5 delicious ways of adding more protein into your daily diet. According to his blog, if you are someone who often feels hungry too soon, struggles to manage weight, or simply wants to be active, here are some delicious ways to sneak protein into your daily diet.

This is a protein-rich breakfast that is easy to digest and is packed with plant-based protein, which makes it a perfect choice for those who want to eat clean without missing out on flavours.
Ingredients1½ cups split skinless moong dal, washed and soaked, 4-6 green chillies, salt to taste, 1 medium onion, chopped, 1 medium capsicum, chopped, 4 tbsps corn kernels, boiled and crushed, 1 medium tomato, chopped, 2 tbsp chopped fresh coriander, ¼ tsp turmeric powder, 4 tsps oil, ¼ small beetroot, cut into thin strips, 1 small carrot, cut into thin strips
Method
1. Add split skinless green gram, green chillies and salt in a blender. Add sufficient water and blend to a fine paste.
2. Take the blended mixture and add onion, capsicum, corn kernels, tomato, coriander and turmeric powder in a bowl. Mix well.
3. Heat oil in a non-stick pan, add batter and spread it. Sprinkle beetroot and carrot.Cover and cook on both the sides till golden brown.
4. Serve hot with tomato ketchup.

According to Chef Sanjeev, what makes scrambled eggs truly special is how effortless they are to customise. Every bite of this dish is packed with high-quality protein that keeps you full and energized.
Ingredients8 eggs, 2 tbsps butter, salt to taste, crushed black peppercorns to taste, 2 tbsps fresh cream, Chopped fresh chives for garnishtossed cherry tomatoes to serve, toasted brown bread slices to serve

Method
1. Break the eggs in a bowl and whisk for a few seconds.
2. Heat 1 tbsp butter in a non-stick pan, pour the eggs into it, mix and cook on low heat till the eggs scramble.
3. Add salt, crushed black peppercorns and remaining butter and mix well. Add fresh cream, mix and take the pan off the heat.
4. Transfer the scrambled eggs into a serving plate, garnish with chives and serve hot with toasted bread slices and tossed cherry tomatoes.

According to Chef Sanjeev, this omelette is proof that you can enjoy a wholesome, protein-rich meal that's completely egg-free and full of flavour. He says that one can keep it simple or load it up with veggies and herbs to add colour, texture, and taste.
Ingredients150 grams crumbled tofu, 1 small onion, 1 medium tomato,
¼ small green capsicum, ¼ small yellow capsicum, 1 green chilli, 1-2 button mushrooms, 5-6 fresh coriander sprigs,
1 cup gram flour (besan), 1 tbsp nutritional yeast,
1 tsp turmeric powder, rock salt to taste, 1½ cups coconut milk,
creamy peanut butter for greasing, tomato ketchup for serving
Method
1. Chop onion and tomato, set them aside. Finely chop green capsicum and yellow capsicum. Set them aside.
2. Finely chop green chilli and slice the button mushrooms. Finely chop coriander sprigs. Set aside.
3. In a blender jar, add gram flour, nutritional yeast, turmeric powder, rock salt, coconut milk, tofu and blend till smooth.
4. Heat an iron tawa, take peanut butter in a muslin cloth potli and rub on top of the hot tawa.
5. Add a portion of the prepared batter and spread it slightly to form a small disc. Place a portion of the chopped vegetables and press it gently.
6. Cover and cook on medium heat till the underside turns golden brown. Fold in half and transfer on to a serving plate.
7. Serve hot with tomato ketchup.

He says that with its vibrant green spinach base and soft, creamy cubes of paneer, this timeless favourite brings both richness and nourishment to the table. Spinach adds fiber, iron, antioxidants, while paneer offers a generous dose of protein and healthy fats.

Ingredients2 medium bunch of spinach (palak), 400 grams cottage cheese (paneer), 2 green chillies, 1 tbsp ghee, 1 tsp cumin seeds, 1 tbsp finely chopped garlic, 1 medium onion, salt to taste, ½ tsp garam masala powder, ¼ tsp dried fenugreek leaves (kasuri methi) powder, 2 tbsps fresh cream, ginger, and whole wheat paranthe
Method
1. Trim the stems of the spinach leaves and wash them thoroughly.
2. Bring sufficient water to a boil in a deep pan. Add the spinach leaves, mix and cook for 1-2 minutes. Drain into ice cold water.
3. Squeeze the excess water from the blanched spinach leaves and transfer into a grinder jar. Break the green chillies and add into it. Grind to a fine paste.
4. Cut the cottage cheese into 1-inch cubes.
5. Heat ghee in a pan. Add cumin seeds and let them change colour. Add garlic, mix and cook for 1 minute.
6. Add onion and sauté till translucent. Add the ground paste, mix and cook for 1-2 minutes. Add salt and mix well.
7. Add cottage cheese, garam masala powder, dried fenugreek leaves powder, fresh cream, and gently mix till well combined.
8. Transfer to a serving bowl, garnish with fresh cream, ginger strips, and serve hot with paranthe.

This dish is full of texture, rich in plant-based protein and pairs well with roti, rice, or even as a filling for wraps and sandwiches, states Chef Sanjeev.
Ingredients
200 grams soyabean granules, 2 cups warm milk, 3 tbsp oil, 1 tsp cumin seeds, 3 medium onions, 1 tbsp ginger-green chilli paste, 3 medium tomatoes, 1 tsp red chilli powder, ½ tsp turmeric powder, salt to taste, ¼ cup chopped fresh coriander leaves

Method

1. Wash soyabean granules with lukewarm water. Drain and then soak in warm milk for ½ hour.
2. Heat oil in a non-stick pan. Add cumin seeds. When they start to change colour, add onions and sauté till golden brown. Add ginger-green chilli paste and cook for ½ minute.
3. Add tomatoes and cook for 4-5 minutes. Add red chilli powder and turmeric powder. Cook till the oil separates.
4. Add soyabean granules and mix well. Cover and cook till soya granules are cooked. These normally take about 10 minutes. Add a little water if required. Add salt and cook till it is almost dry.
5. Add coriander leaves, mix and cook for a few seconds.
6. Serve hot garnished with coriander leaves.

All Images Courtesy: istock