Protein has moved beyond the walls of the gym and into the mainstream conversation about daily wellness. For the average adult, the daily requirement is roughly 0.8 to 1 gram per kilogram of body weight, translating to a need for 50 to 70 grams each day. This need can be even higher for individuals who are physically active, elderly, or focusing on muscle strength. For vegetarians, the puzzle isn't a scarcity of protein sources but achieving a concentrated dose in a single meal. Enter a strategically crafted, warm, and comforting soup that delivers a solid 20 to 22 grams of protein in one serving, relying on whole foods without any processed supplements.
Gather Your Ingredients for a Protein Powerhouse
To prepare one large serving of this nourishing soup, you will need the following ingredients: half a cup of cooked yellow moong dal, half a cup of cooked chickpeas (chole), 100 grams of crumbled paneer, and one cup of finely chopped spinach. The flavour base consists of one small finely chopped onion, two minced garlic cloves, one teaspoon of grated ginger, and half a teaspoon of cumin seeds. For seasoning, use a quarter teaspoon of black pepper, half a teaspoon of turmeric, salt to taste, and one teaspoon of olive oil or ghee. You will also need about 3 to 3.5 cups of water or vegetable stock, and an optional squeeze of lemon juice to finish.
Step-by-Step Cooking Instructions
Begin by heating the oil or ghee in a deep pan. Add the cumin seeds and allow them to crackle gently. Next, sauté the chopped onion until it turns soft and translucent, ensuring it does not brown. Stir in the minced garlic and grated ginger, cooking for about 30 seconds until their aroma is released. Now, add the turmeric, black pepper, and salt, mixing everything well.
Add the cooked moong dal and chickpeas to the pan, stirring to coat them thoroughly with the spice mixture. Pour in the water or vegetable stock and bring the soup to a gentle boil. Reduce the heat and let it simmer for approximately 10 minutes, allowing the flavours to meld together beautifully.
Introduce the crumbled paneer and chopped spinach into the simmering broth. Let the soup cook for another 5 minutes. During this time, the paneer will soften and absorb the surrounding flavours, while the spinach wilts perfectly into the liquid. For a creamier texture without adding actual cream, you can lightly blend half of the soup and then return it to the pan. Finally, add a dash of lemon juice if desired for a bright note, and serve the soup hot.
Understanding the Protein Breakdown
The impressive protein count in this single bowl comes from a combination of wholesome ingredients. Here is an approximate breakdown per serving: cooked moong dal contributes about 7 grams of protein, while the chickpeas add another 7 to 8 grams. The 100-gram portion of paneer delivers a substantial 9 to 10 grams of protein. The spinach and other minor ingredients provide an additional 1 to 2 grams. This brings the total protein content to a robust 20 to 22 grams, making it an excellent choice for a protein-rich vegetarian meal.
