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Physique Fuel: Vegetarian High Protein Lunch & Dinner Recipes

In This Recipe Pack:

  1. Paneer Pav Bhaji
  2. Vegetarian Rogan Josh with Black Lentils and Eggplant
  3. Red Lentil Dal
  4. Bean Lettuce Wrap Burgers 
  5. Curried Cauliflower and Chickpea Salad
  6. Spicy Sweet-Potato Biryani 

1. Paneer Pav Bhaji

Ingredients

  • 200 g Paneer
  • 1 Chopped Potato
  • 3 Beans
  • 1 Chopped Carrot
  • 1/2 cup Green Peas
  • 1 Chopped Onion
  • 1 Chopped Capsicum
  • 2 Green Chilies
  • 1/2 Tsp Ginger Garlic Paste
  • 2 Chopped Tomatoes
  • 1/4 Tsp Turmeric Powder
  • 1 Tsp Kashmiri Red Chili Powder
  • 4 Tsp Pav Bhaji Masala
  • Coriander Leaves
  • Butter
  • Water
  • Salt

Instructions

  • Pressure cook all the vegetables together (except capsicum) with some salt
  • Take a pan, add some butter, add onions, green chilies and saute them
  • Add ginger garlic paste and saute along
  • Add tomatoes and stir well
  • Add salt, turmeric powder, red chili powder, pav bhaji masala and saute well
  • Add capsicum and mix it
  • Add the cooked vegetables and mix well
  • Add half of the paneer cubes and mix well
  • Close and cook for 10 mins
  • After 10 mins, mash the vegetables roughly
  • Add some water and mix well
  • Add the remaining paneer pieces and mix well
  • Finally add some butter and coriander leaves
  • The paneer bhaji is done
  • Serve with regular chapati / ragi / millet / bajra roti.

2. Vegetarian Rogan Josh with Black Lentils and Eggplant

Ingredients

  • 325 g/ 11 ½ oz Black lentils (pre-cooked) (or 120g/ 4 oz dried lentils – cook prior to starting the recipe)
  • 1 white onion
  • 1 Red pepper (capsicum)
  • 1 Green pepper (capsicum)
  • 2 Tomatoes
  • 325 g/ 11 ½ oz Aubergine (eggplant)
  • 2 Garlic cloves
  • 15 g/ ½ oz Fresh ginger
  • 2 tablespoon Tomato puree
  • 300 ml/ 1 ¼ cup Water
  • 1 teaspoon Ground cumin
  • 1 teaspoon Ground coriander (cilantro)
  • 1 teaspoon Garam masala
  • ½ teaspoon Ground turmeric
  • 1 teaspoon Kashmiri chilli powder
  • ¼ teaspoon Ground black pepper
  • ¾ teaspoon Salt Adjust up/ down according to taste
  • 4 Cloves
  • 1 Cinnamon stick (10cm)
  • 1 Bay leaf
  • 3 Green cardamom pods
  • 1 Dried kashmiri chilli
  • 15 g/ ½ oz Fresh coriander (cilantro)

Instructions

  • This recipe calls for pre-cooked lentils to be added in step 6, so if you are using dried lentils you need to cook them until soft before starting this recipe – this is your first step
  • Begin by cutting the aubergine into large chunks and frying in 2 tablespoon oil until browned (5-8 minutes) – toss frequently. Remove from the pan and set aside
  • Next, cut the onion in half. Chop one half into thick slices and dice the other half. Fry until softened (about 5 minutes)
  • Deseed and slice the peppers, add to the pan and fry for several minutes before adding the aubergine back in
  • Peel the garlic cloves and ginger. Chop roughly and blitz along with the tomato puree and water using a stick blender
  • Measure the herbs, spices and salt into the pan, stir for 1 minute until aromatic then add the liquid and black lentils
  • Simmer for 20 minutes, stirring occasionally to prevent sticking. Add a little more water if the sauce gets too thick
  • Quarter the tomatoes and drop into the pan. Cook for 10 more minutes. By then all vegetables should be tender and the gravy not to loose.
  • Ready to serve!

3. Red Lentil Dal

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 3 cloves of garlic, minced
  • 1 tablespoon fresh ginger, finely chopped
  • 1 1/2 cups dried red lentils
  • 1 can full-fat coconut milk
  • 1 can diced tomatoes
  • 2 cups vegetable broth
  • 1 teaspoon cumin
  • 1 teaspoon curry powder
  • 1/2 teaspoon coriander
  • 1 teaspoon garam masala
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon salt
  • black pepper, to taste
  • red pepper flakes, to taste
  • cooked basmati rice
  • naan bread
  • freshly chopped cilantro

Instructions

  • Finely chop the onion and the garlic. Heat some oil in a large pan and sauté the onion for 3-4 minutes until it’s translucent. 
  • Then add the ginger and the garlic and cook it for 30 seconds. Stir constantly. Then add the spices (cumin, curry powder, coriander, and garam masala) and cook for another 30 seconds until fragrant. 
  • Add the red lentils, the coconut milk, the vegetable broth, and the diced tomatoes and stir well. 
  • Let it simmer for 15-20 minutes without a lid. Stir a few times with wooden spoon during this time. 
  • Season with salt, pepper, freshly squeezed lemon juice, and red pepper flakes. Skip the red pepper flakes for a milder version.

4. Bean Lettuce Wrap Burgers 

Ingredients

  • 1.5 cup – rajma
  • 1.5 cup – soybean
  • 1 medium sized onion
  • 1 tsp – ginger garlic paste
  • Mint, coriander
  • 1/2 cup – rolled oats / roasted gram flour
  • 1 tsp – red chilli powder
  • 3/4 tsp – jeera powder
  • 1/2 tsp – garam masala
  • Salt

Instructions

  • Soak beans over night and pressure cook for 3 whistles.
  • To a food processor or blended jar add all ingredients mentioned above pulse to smooth paste.
  • If it’s dry add a tbsp or more water, roll into discs press tightly for smooth edges. Refrigerate for 30-60 mins.
  • Over medium heat warm 2 tbsp oil place the patty on the pan and shallow fry the patties, flipping them once, until they’re golden and cooked through.
  • You can toast the burger buns place the patties and enjoy it too.
  • Place the lettuce leaves / cabbage leaves, place the patties top with sauce, pickled onion, tomato, cucumber and enjoy!

5. Curried Cauliflower and Chickpea Salad

Ingredients

Cauliflower and Chickpeas

  •  One 15-ounce can chickpeas (garbanzo beans), drained, rinsed, and patted dry (I use no-salt added)
  •  1 medium/large head cauliflower, trimmed into bite-sized florets
  •  2 tablespoons olive oil
  •  2 to 3 tablespoons yellow Madras curry powder, or to taste
  •  2 tablespoons ground ginger, or to taste
  •  1 teaspoon kosher salt, or to taste
  •  1/2 teaspoon freshly ground black pepper, or to taste

Dressing and Salad

  •  6 ounces Greek yogurt or dahi
  •  2 tablespoons olive oil
  •  2 tablespoons apple cider vinegar
  •  2 tablespoons honey, or to taste
  •  1 teaspoon kosher salt, or to taste
  •  1/2 teaspoon freshly ground black pepper, or to taste
  •  curry powder, optional and to taste
  •  1/2 cup raisin medley (black, golden, yellow), or your favorite raisins
  •  1/2 cup shelled salted pistachios
  •  1/3 cup fresh cilantro, finely minced

Instructions

  • Preheat oven to 425F. Line a baking sheet with foil for easier cleanup; set aside.
  • Cauliflower and Chickpeas – To a baking sheet lined with foil (for easier cleanup) add the chickpeas to one side and pat them dry with paper towels. To the other side add the cauliflower. Evenly drizzle everything with the olive oil, evenly sprinkle with curry powder, ginger, salt, pepper, and using your hands, toss very well to coat evenly.
  • Bake for about 35 to 40 minutes, or until cauliflower is as tender as desired; stir chickpeas and flip cauliflower once or twice while baking to ensure even roasting. While the food roasts, make the dressing.
  • Dressing and Salad – To a small bowl, add the Greek yogurt, olive oil, vinegar, honey, salt, pepper, and whisk to combine. Taste, check for seasoning balance and desired consistency, and if necessary add more salt, pepper, oil, honey, etc. to taste; set aside.
  • After cauliflower and chickpeas are done, transfer onto a serving platter, evenly sprinkle with the raisins, pistachios, cilantro, and evenly drizzle with the dressing, to taste. You likely won’t need all the dressing and extra will keep airtight in the fridge for up to 1 week. Cauliflower and chickpeas are best warm and fresh but will keep airtight in the fridge for up to 5 days. Do not dress the whole salad if you are intending for planned leftovers and instead dress when you plan to serve.

6. Spicy Sweet-Potato Biryani 

Ingredients

  • 1 1/2 tbsp ghee
  • 1 tsp cumin seeds
  • 1 cinnamon stick
  • 10 fresh curry leaves
  • 1 large brown onion, halved, thinly sliced
  • 3 garlic cloves, crushed
  • 3cm piece fresh ginger, finely chopped
  • 1 tbsp finely chopped coriander root and stem
  • 1 long red fresh chilli, finely chopped
  • 3 tsp garam masala
  • 1 1/2 tsp turmeric
  • 230g (2 cups) sweet potato, coarsely grated
  • 200g (1 cup) basmati rice
  • 375ml (1 1/2 cups) Massel vegetable liquid stock
  • Finely chopped tomato (optional), to serve
  • Fried curry leaves (optional), to serve
  • Low-fat Greek yoghurt (optional), to serve

Instructions

  • Heat the ghee in a large non-stick frying pan over medium-low heat. Add the cumin and cinnamon and cook, stirring, for 1 minute or until aromatic. Add the curry leaves and cook for 30 seconds or until aromatic. Add the onion and season with salt. Cook, stirring, for 3-4 minutes or until soft.
  • Add the garlic, ginger, coriander and chilli. Cook, stirring, for 1 minute or until aromatic. Add the garam masala and turmeric. Cook, stirring, for 1 minute. Add the potato and cook, stirring, for 2 minutes or until well combined. Stir in the rice until coated. Stir in the stock. Reduce heat to low. Cook, covered, for 10 minutes or until the stock is absorbed.

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