Indian High-Protein Heritage Grain Bowl Recipe With Millets, Dal & Paneer Recipe

Name: Indian High-Protein Heritage Grain Bowl Recipe With Millets, Dal & Paneer
Total time: 45 min
Yield: 2
Cuisine: Indian

Recipe By Slurrp Editorial

A grain bowl does not have to consistently serve quinoa, avocado, and a predictable drizzle of dressing. Utilise the creative culinary canvas and make it your own. This Indian-inspired grain bowl showcases earthy heritage grains, proteinaceous dal, crisp vegetables, chatpata yet creamy paneer, and a zesty Maharashtrian thecha chutney. It is vibrant, satisfying, and substantial enough to work as a proper office lunch or for delighting fancy guests over for dinner, while ensuring every element still tastes familiar and desi.

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Indian High-Protein Heritage Grain Bowl Recipe With Millets, Dal & Paneer

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Ingredients for Indian High-Protein Heritage Grain Bowl Recipe With Millets, Dal & Paneer Recipe

As required ½ cup foxtail millet (kangni/kauni)
As required ½ cup little millet (kutki)
1/2 cups ½water
As required ½ tsp cumin seeds
1/2 tsp Ghee
As required ½ cup split yellow moong dal
1 cups Water
As required ¼ tsp turmeric powder
As required ½ tsp cumin seeds
1/2 nos small green chilli
As required finely chopped
1/2 tsp Ghee
1 nos Garlic Cloves
As required finely chopped
As required ¼ tsp red chilli powder
75 g Paneer
As required cut into bite-sized cubes
As required ½ tsp turmeric powder
As required ½ tsp roasted cumin powder
As required ½ tsp Kashmiri Red chilli powder
As required ½ tsp Amchur powder
1/2 tsp Mustard oil or ghee
1/2 nos small carrot
As required Thinly sliced
As required ½ cup Cucumber
As required Diced
As required ½ cup purple cabbage
As required Finely shredded
As required ½ cup roasted pumpkin or sweet potato
As required Cubed
As required ¼ cup pomegranate seeds
1 tbsp fresh coriander
As required Chopped
1/2 cup fresh coriander leaves
As required ¼ cup roasted peanuts
1/2 nos small green chilli
1/2 tbsp Lemon juice
As required ½ tsp roasted cumin powder
As required Salt
As required to taste
2.50 tbsp –water
1/2 tbsp toasted sesame seeds
1/2 tbsp pumpkin seeds
1/2 tsp Lemon juice
As required fresh coriander leaves

Directions: Indian High-Protein Heritage Grain Bowl Recipe With Millets, Dal & Paneer

STEP 1.Cook your heritage grains first by rinsing the foxtail and little millet separately until the water runs pretty clear. Then combine them in a saucepan with 1½ cups water, salt, and cumin seeds.
STEP 2.Bring to a boil, then cover and simmer over low heat for 12–15 minutes, or until the grains have become tender but still retain a pleasant bite. Let them rest for 5 minutes, then fluff with a fork and fold in your ghee.
STEP 3.Next, make the dal. Rinse your moong dal thoroughly and place it in a saucepan with water and turmeric. Cook the lentils until soft but not completely watery.
STEP 4.Then heat ghee in a small pan. Add cumin seeds, followed by chopped garlic and green chilli.
STEP 5.Let the garlic turn lightly golden before adding red chilli powder, and immediately transfer the tempering over your cooked dal. Also stir in the salt. Ensure your dal is slightly thick so it sits neatly in the bowl rather than flooding your grains. Now prepare the paneer by tossing the cubes in turmeric, roasted cumin powder, Kashmiri chilli powder, amchur, and salt.
STEP 6.After that, heat mustard oil or ghee in a pan over medium-high heat and add the paneer. Cook for 4–5 minutes, turning occasionally, until the edges turn lightly golden and crisp. Then remove from heat.
STEP 7.Next, roast your pumpkin or sweet potato by tossing the cubes with a little oil and salt. Roast at 200°C for about 20–25 minutes, turning once, until the edges caramelise and the centre is tender. You can also use any leftover roasted vegetables to make your bowl quicker on busy days.
STEP 8.Chutney time! Add coriander, peanuts, green chilli, lemon juice, roasted cumin powder, and salt to a blender. Pour in water gradually and blend the ingredients into a thick, spoonable chutney. Keep it slightly coarse, and not completely smooth for extra texture.
STEP 9.Finally assemble your grain bowl. Divide the cooked millet mixture between two wide bowls. Then spoon your dal onto one neat section and arrange the paneer, roasted pumpkin or sweet potato, carrot, cucumber, and cabbage around it in an aesthetic manner.
STEP 10.Top off with pomegranate seeds, a generous spoonful or two of the regional thecha chutney, and a scattering of toasted sesame and pumpkin seeds.
STEP 11.Finish with fresh coriander and a squeeze of lemon juice. Serve immediately while the grains, dal, and paneer are still warm

Nutrition
value

279

calories per serving

17 g Fat19 g Protein13 g Carbs5 g FiberOther

Current Totals

Fat
17g
Protein
19g
Carbs
13g
Fiber
5g

MacroNutrients

Carbs
13g
Protein
19g
Fiber
5g

Fats

Fat
17g

Vitamins & Minerals

Calcium
603mg
Iron
6mg
Vitamin A
3390mcg
Vitamin B1
< 1mg
Vitamin B2
< 1mg
Vitamin B3
< 1mg
Vitamin B6
< 1mg
Vitamin B9
127mcg
Vitamin B12
0mcg
Vitamin C
26mg
Vitamin E
< 1mg
Copper
< 1mcg
Magnesium
112mg
Manganese
1mg
Phosphorus
346mg
Selenium
19mcg
Zinc
3mg

Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment

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Recipe By Slurrp Editorial