Produced by: Manoj Kumar
Often overlooked, these unassuming ingredients pack a punch when it comes to protein. Who knew that humble soya chunks could be the secret weapon for both fitness buffs and the frugal? With 52g of protein per 100g, it’s the unsung hero in your kitchen. And it’s not just for stir-fries; imagine a hearty soya biryani or a savory curry that’s as filling as it is nourishing.
Eggs: the timeless, ultra-affordable powerhouse. Not only do they fuel your muscles, but they also star in a dazzling array of dishes from quick scrambles to indulgent curries. It's no wonder this kitchen staple is still the go-to for anyone who’s serious about getting more protein on a budget.
Imagine a world where paneer isn’t just reserved for fancy dinners. With 100g costing just a fraction of meat or eggs, this creamy delight can easily fit into any meal plan. From sizzling bhurjis to cold salads, it’s the MVP for vegetarians looking to pack in protein without breaking the bank.
Rajma isn’t just for your comfort food cravings; it’s a protein dynamo. Packing around 24g of protein per 100g, it’s more than just a side dish—it's the backbone of a healthy, plant-based meal. Add some rice, and you're in for a protein punch that’s filling and fulfilling.
Don’t underestimate the power of black chana. With 19g of protein in a single cup, these tiny beans punch well above their weight. Roasted, boiled, or stewed in a curry, they can easily transform any meal into a protein-packed feast without denting your wallet.
Masoor dal isn’t just an everyday lentil. At 9g of protein per 100g, it’s a deceptively simple yet essential part of a protein-rich diet. With its versatility—whether you’re cooking a spicy curry or a comforting soup—it deserves a place in every protein-conscious pantry.
Curd—you thought it was just a side dish, but it's secretly one of the best natural protein sources. With 12g per 100g, this cooling, creamy delight is packed with protein and ready to join the meal of your dreams. Try it as a refreshing dip or in a rich lassi—it’s more than just a yogurt.
The humble besan (gram flour) might not seem like a protein powerhouse, but at 22g per 100g, it's a solid contender. Toss it into your rotis or whip up a chilla—it’s cheap, versatile, and packed with the building blocks your muscles crave.
When chole enters the scene, expect big things. With chickpeas offering around 24g of protein per 100g, they’re a staple for both vegetarians and anyone looking to fuel up without splurging. Whether in a tangy chaat or a filling curry, these little beans are always ready to pack a punch.