7 High Protein DINNER RECIPES for Weight Loss in Hindi

Ingredients

• 1 cup Soy Beans (dry, rinsed)
• 2 cup Warm Water (for soaking soy beans)
• 1 tablespoon Ginger Garlic Paste (store‑bought or homemade)
• 1 teaspoon Salt (adjust to taste)
• 0.5 teaspoon Black Pepper (freshly ground)
• 1 teaspoon Red Chili Powder (adjust for heat)
• 1 tablespoon Olive Oil (extra‑virgin recommended)
• 2 cloves Garlic Cloves (minced)
• 1 medium Onion (chopped)
• 2 pieces Green Chilies (optional, sliced)
• 0.5 cup Bell Pepper (diced, optional)
• 0.5 cup Tomato Puree (homemade from 1 large tomato)
• 1 teaspoon Fennel Seeds (toasted)
• 1 teaspoon Vinegar (white or apple cider)
• 1 tablespoon Chili Sauce (any hot sauce)
• 2 stalks Spring Onion (chopped for garnish)

Instructions

1. Soak Soy Beans

   Place 1 cup dry soy beans in a bowl, cover with 2 cups warm water and let sit until softened, about 15 minutes.

   Time: PT15M

2. Prepare Marinade

   In a small bowl combine 1 tbsp ginger‑garlic paste, 1 tsp salt, 0.5 tsp black pepper, 1 tsp red chili powder and a splash of water; stir to a smooth paste.

   Time: PT5M

3. Marinate Soy Beans

   Drain the soaked soy beans, add them to the bowl with the marinade, toss until evenly coated, and let rest for 15 minutes.

   Time: PT15M

4. Sauté Aromatics

   Heat 1 tbsp olive oil in a skillet over medium heat. Add 2 minced garlic cloves, 1 chopped medium onion, and 2 sliced green chilies; sauté until onion turns translucent, about 3 minutes.

   Time: PT3M

   Temperature: Medium

5. Add Optional Vegetables

   Stir in 0.5 cup diced bell pepper (or any other veg you like) and cook for another 2 minutes.

   Time: PT2M

   Temperature: Medium

6. Create Tomato Base

   Add 0.5 cup homemade tomato puree, a pinch of salt, 0.5 tsp black pepper and 1 tsp red chili powder. Cook, stirring, for 2 minutes until the raw tomato smell disappears.

   Time: PT2M

   Temperature: Medium

7. Combine Soy Beans

   Add the marinated soy beans to the skillet, mix well, and cook for 4 minutes, allowing the beans to absorb the sauce.

   Time: PT4M

   Temperature: Medium

8. Finish with Tangy Elements

   Stir in 1 tsp toasted fennel seeds, 1 tsp vinegar, and 1 tbsp chili sauce. Cook for another 1 minute.

   Time: PT1M

   Temperature: Medium

9. Garnish and Serve

   Remove from heat, garnish with chopped spring onion and serve hot with roti, rice, or as a standalone snack.

   Time: PT2M

Nutrition Facts

Calories

250

Protein

15 g

Carbohydrates

20 g

Fat

10 g

Fiber

5 g