Since breakfast is considered to be the most important part of your diet, it should be rich in proteins and moderately high in carbohydrates and fats. The choice of cooking oil plays a significant role in deciding the nutrient load of an Indian breakfast. Although, use of coconut and mustard oil is extensive in India, you can replace it with olive oil or vegetable oil to reduce your calorie count. Here we give you some examples of high protein Indian breakfast recipes.
Note: Some of the menus have been named with which they are popular in India. Their English synonyms have also been explained in the content.
Spicy Scrambled Egg
The entire world knows the recipe of French scrambled egg. Isn't it? But what's the specialty of Indian scrambled egg? Although the method of preparation is similar, the ingredients differ a lot. The Indian style scrambled egg is a little spicy and you can relish it with whole wheat bread toasted in butter or cheese. The breakfast is intensely healthy and you can have it everyday to treat yourself with protein. So how would you prepare the scrambled eggs? The recipe is explained here.
- Eggs, 4
- Tomato, diced, 1
- Red chili powder, ½ tsp
- Green chili, minced, 2
- Salt, ½ tsp
- Ginger, minced, 1 tsp
- Red onion, ½ chopped
- Coriander leaves, chopped, 1/3 rd cup
- Sunflower oil, 1 ½ tsp
- Turmeric powder, 1 pinch
First heat the oil in a non stick pan. Then add minced ginger, onions and tomatoes for frying. Sprinkle salt, red chili powder and add the chopped green chilies. Cook them under low heat till they acquire a brownish tinge. In the meantime whisk the eggs thoroughly, add a pinch of salt, turmeric powder and coriander leaves to it. Pour the whisked egg into the cooked onions mix. Keep the heat low and then scramble/stir the eggs till they get fried. Spread the scrambled eggs inside the butter coated bread slices and serve hot with tomato sauce.
Flaked Rice Recipe
This recipe is a combination of assorted fruits that is served with flaked rice (chivda), known as Phal-Ahaar with Chivda, originated in West Bengal. The recipe is quite similar to muesli, where you mix fruits and cereals together. This is a protein rich diet dish. Pick up fruits of your choice to blend them with the flaked rice. The menu tastes the best when combined with banana and mango. Follow the recipe explained below to know how to prepare it for your breakfast.
- Banana, 1
- Apple, 1
- Mango, 1/2
- Milk/Yogurt, 2 cups
- Brown sugar/jaggery, 2 tsps
- Flaked rice, 1 bowl
- Dry fruits, 1/3 rd cup
Wash the flaked rice in water. Soak it in yogurt or milk for 2 minutes so that the crispy flakes turn soft. Slice the fruits and smash them into the soaked flaked rice. Add the dry fruits and sugar or jaggery to the mixture. You can also add honey to it. This is an excellent breakfast in the morning and it keeps your stomach full for a long time. You can keep the mixture inside refrigerator and have it cold during summers.
Upma is prepared from semolina which is a milled product of hard (durum) wheat. In India semolina is known as 'rawa' or 'suji'. The dish is prepared with vegetables and you can also add pulses to it. People prefer this dish because the method of preparation is easy and addition of vegetables, legumes and pulses increases its nutritional value. The recipe for this healthy Indian breakfast is explained here.
- Semolina, 1 cup
- Green beans, chopped, 1/3rd cup
- Peas, 1/3rd cup
- Onion, chopped, 1/2
- Lentils, 1 tsp
- Mustard seeds, ½ tsp
- Tomatoes, chopped, 1/3rd cup
- Dried red chili, 1
- Carrot, finely chopped 1/2
- Vegetable oil, 2 tsps
Add one tsp ghee in a non stick skillet and fry the semolina in it. Make sure that the semolina doesn't burn. Keep it aside whilst you fry the vegetables. Add two teaspoons of vegetable oil in the skillet and then fry the lentils, red chili and mustard seeds together. Then add the vegetables and cook over medium heat. Put the lid over the skillet. Pour one and a half cup of water in it and let it boil. Pour the fried semolina gradually and keep stirring to avoid coagulation. The upma is now ready. You can garnish with lemon juice and coriander leaves.
Idli-Dosa with Sambar and Chutney
This authentic south Indian cuisine is enjoyed all over the country owing to its health benefits as well as taste. Dosa is prepared from its batter while the 'sambar' refers to the soup in which it is dipped. The chutney is also a dipping that is prepared either from coconut or coriander leaves. The batter for making idli and dosa is more or less the same, except the preparatory method. Here we explain you the recipe.
- Rice, 3 cups
- Urad daal (black gram), skinless, 1 cup
- Fenugreek seeds, ¾ tsp
- Cooking oil, 1 cup
Add rice and fenugreek seeds in a grinder and form a smooth paste. Grind the black gram separately and then blend the paste together. Make sure that the ingredients form a smooth paste so that you can easily spread on the pan. Use a large non stick pan and spread one teaspoon of vegetable oil on it. Heat the oil completely and then fill the ladle with the batter. Spread the mix over the frying pan and form a circle by sweeping the batter in circular movements. You will notice formation of small holes on the batter. Drizzle some vegetable oil and then flip the dosa quickly to fry the other side. Making idli is much simpler because you need to steam the batter inside a pressure cooker. The chutney is prepared by making a paste of coriander, ginger, garlic, coconut and green chili while the sambar is just a soup prepared from lentils and vegetables. Serve the dish hot.
Hope you have liked the breakfast ideas provided in this article. If you are utterly fond of Indian food, then you must keep a cookbook with yourself for gathering more knowledge about the recipes, flavor and their preparatory methods.