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Protein is important. It helps build muscle, repairs the body, and supports overall health. For vegetarians, getting enough protein can sometimes be difficult. However, traditional Gujarati food includes several items that are rich in protein. You just need to know what to choose.
Many people think Gujarati food is only about sweets, farsan, or fried snacks. But that is not the full picture. There are many home-style meals, dals, and flours that are full of nutrients. These foods not only taste good, but they also keep you full for longer.
If you’re looking to increase your protein intake, you don’t need fancy powders or imported ingredients. You can start with what’s already in your kitchen. Here are a few Gujarati dishes that are high in protein and easy to include in your daily meals.
1. Handvo
Handvo is a savoury cake made with mixed lentils and rice. It is slightly crisp on the outside and soft inside. It often includes vegetables like bottle gourd or carrots.
Why it works: The batter is made using toor dal, chana dal, moong dal and urad dal. These dals are soaked and ground together. When cooked, they provide a good amount of plant protein. Adding sesame seeds and curd gives it more nutrition.
Best way to eat: Have it warm with green chutney or even plain curd. It can be a filling breakfast or a light dinner.
2. Thepla with Methi or Bajra
Thepla is a flatbread made with wheat flour, spices, and sometimes fenugreek (methi). It can also be made with millet flours like bajra or jowar.
Why it works: Bajra and methi both add protein. Methi has fibre and iron, too. If you add curd or besan to the dough, it increases the protein value even more.
Best way to eat: Serve it with plain yoghurt, pickle, or a small bowl of dal.
3. Moong Dal Chilla (Pudla)
This is a thin pancake made from soaked moong dal. It is also known as pudla in some parts of Gujarat.
Why it works: Moong dal is high in protein and easy to digest. It also gives you iron and other minerals. If you add grated vegetables like carrots or spinach, it becomes even more wholesome.
Best way to eat: Enjoy it hot with coriander chutney. You can also add paneer stuffing if you want extra protein.
4. Tuvar Dal (Arhar Dal)
This is a staple in many Gujarati homes. It is often made sweet-sour with jaggery and lemon.
Why it works: Tuvar dal is rich in protein. Even one medium-sized bowl can give you a good portion of your daily requirement. It is filling and easy on the stomach.
Best way to eat: Have it with brown rice or bajra rotla. Adding a spoonful of ghee makes it even more nutritious.
5. Chana Dal Dhokla
Unlike the more common khaman made from besan, this version uses whole chana dal. The soaked dal is ground and fermented.
Why it works: Chana dal is packed with protein. Fermentation makes it easier to digest. The dish is steamed, so it is also low in fat.
Best way to eat: Top it with mustard seeds, sesame, and curry leaves. Eat it with green chutney or curd.
6. Khichu Made with Jowar Or Bajra Flour
Khichu is a simple dough-like snack made with hot water and flour. It is steamed and lightly spiced.
Why it works: Bajra and jowar are both protein-rich. They also provide fibre and minerals. If you add jeera and ajwain, it helps digestion, too.
Best way to eat: Drizzle a bit of peanut oil on top. Eat it warm in the evening or as a light breakfast.
7. Bharela Ringan (Stuffed Brinjal)
This is a common main course dish. Small brinjals are stuffed with a masala made of peanuts, sesame, and sometimes roasted chana dal.
Why it works: The stuffing includes protein-rich ingredients like peanuts and dal. It also adds good fats, which keep you full.
Best way to eat: Have it with bajra rotla or jowar bhakri. Add plain curd for balance.
8. Gujarati Kadhi With Moong Sprouts
Traditional kadhi is made with curd and besan. You can increase the protein by adding sprouted moong.
Why it works: Curd gives you calcium and protein. Besan and moong both add more protein. Moong sprouts are also rich in enzymes and fibre.
Best way to eat: Serve hot with plain rice or khichdi. It is light and easy to digest.
9. Sev Tameta With Roasted Chana Powder
This popular dish includes tomatoes cooked with spices and topped with sev. If you replace fried sev with roasted chana flour, it becomes healthier.
Why it works: Roasted chana is full of protein. The dish also includes tomatoes, which provide Vitamin C.
Best way to eat: Eat it with jowar roti or bajra rotla. Avoid store-bought sev if you want to keep it light.
10. Muthia With Lauki And Besan
Muthia are steamed dumplings made with flour, vegetables, and spices. The flour mix often includes besan, which is rich in protein.
Why it works: Besan, methi, and lauki combine to make a balanced snack. Steaming keeps it low in oil.
Best way to eat: Temper with mustard seeds and sesame. Eat it with tea or as a light dinner.
Conclusion
Protein does not always have to come from expensive powders or meat. If you are a vegetarian or prefer home-style food, you can still meet your protein needs. Gujarati cuisine already has many dishes that are built around dals, millets, and curd. You just have to give more space to those items on your plate.
Start your day with handvo or moong chilla. Have a dal or kadhi with sprouts for lunch. Snack on muthia in the evening. These small changes can make a big difference. And you don’t need to give up taste to eat healthy.
