Nutritionist shares high protein vegetarian comfort meal for daily macro goals

Eating healthy involves obtaining necessary macro- and micronutrients daily, regardless of specific dietary preferences.

However, craving comfort foods often makes meeting protein goals difficult for vegetarians. Taking to Instagram on March 21, nutritionist Aathira Sethumadhavan shared a signature recipe for protein custard and veggie rice bowls to address this challenge.

She wrote, "Sometimes being someone’s light in a difficult time can be as simple as a comforting meal."

Ingredients

• Savoury Protein Custard: 120g paneer or silken tofu, ½ cup skim/soy milk, ⅓ cup cooked pumpkin, ½ tsp ginger, 1 garlic clove, ¼ tsp pepper, ½ tsp salt.
• Garlic Moong Dal Rice: ⅓ cup shirataki or regular rice, ⅓ cup soaked moong dal, 3 garlic cloves, 1 tsp ghee, ½ tsp cumin, ¼ tsp turmeric, ½ tsp salt, 2 cups water, coriander.
• Stir-Fry: ¾ cup mushrooms, ¾ cup spinach, ½ cup cabbage, ½ cup bell peppers, ½ cup zucchini, 1 tsp olive oil, salt, pepper.

Method of preparation

• Savoury Protein Custard: Blend all ingredients until smooth. Pour into greased bowls. Steam in a water bath for 10 to 12 minutes until set.
• Garlic Moong Dal Rice: Sauté cumin and garlic in ghee. Add rice and dal. Add water and salt; simmer until soft and creamy. Finish with herbs.
• Stir-Fry: Sauté mushrooms in oil until brown. Add remaining vegetables and stir-fry for 2–3 minutes. Season to taste.

Assemble all components in a bowl. Each serving contains 255 calories and 22 grams of protein, offering a perfect balance of nutrition and comfort.

"Please Note: This information is for educational purposes only and does not count as medical advice. Readers should always consult a qualified doctor regarding any questions about their health or a medical condition."