3 Protein Rich Recipes Made with Rice

How boring would it be to go for a long time eating only plain rice, right? We absolutely get you and that is why we bring you some really yummylicious recipes that not only are irresistible but also packed with nutrients!

  1. Rice & Bean avocado casserole: serves 5-6, protein 24 gm/ per serve.

Ingredients:

  • 1 cup brown rice, dry.
  • 3 cups water/ broth
  • 1 bowl tomato sauce/ puree
  • 1 big bowl kidney beans, rinsed
  • Few green chilies
  • 5 tsp cumin
  • Salt to taste
  • ½ tsp garlic paste
  • 1-2 ripe avocados
  • 1 whole jalapeno minced

Method: Pre heat the oven to 350 degrees. In a pan, combine rice, broth, beans, tomato sauce, green chilies, cumin, chili powder, salt and stir well. Cover with tin foil well and bake for 90 min.

For the guacamole toppings, mash the avocados with minced jalapenos, cumin, lime juice and some salt. Season with additional cumin powder and garlic to taste. Top the rice and beans with this paste when done and serve warm.

  1. Creamy Curd Rice: Serves 4, Protein: 10 gm. per serve.

Suggested Read: Top Easy Five High-Fiber Recipes to Keep You Full

Ingredients:

  • ½ cup rice
  • ¼ cup split moong dal (lentils), washed
  • 3 cups water
  • 1 Tbsp. oil
  • 1 ½ tsp. salt
  • 1 cup yogurt (curd or strained yogurt)
  • ¼ cup shredded cucumber
  • ¼ cup shredded carrots
  • 1 Tbsp. finely chopped ginger

Seasoning:

  • 2 Tbsp. olive oil
  • ½ tsp. mustard seeds
  • ½ tsp. cumin seeds
  • 2 whole red chilies
  • 8–10 curry leaves
  • 2 Tbsp. chopped coriander

Method: Wash and drain the moong dal and rice till the water appears clear. Drain it all and place it in saucepan. Add water, few drops of oil, ginger and salt and bring it to a boil. Cook until the rice and dal mix is soft or until mushy.

Once cooled, add yogurt or curd to the rice and mix will. Next, add cucumber, carrot and ginger and mix.  For seasoning, in a small pan, heat oil and add mustard seeds and cumin seeds. Once they pop, add red chilies, green chilies, curry leaves and coriander for 45-60 seconds. Take it off the heat and top it over the rice.

  1. Raspberry/ Strawberry Vanilla Rice pudding: serves 4, protein 28 gm. per serve.

Suggested Read: Whey Protein vs. Plant Protein for Weight Loss

Ingredients:

  • 2 cups whole milk
  • 250 ml coconut milk
  • ½ cup raw medium grain rice
  • Pinch of salt
  • 2 tsp. vanilla extract
  • 2 large egg yolks
  • 1/3 cup sugar
  • 1 scoop whey protein
  • 1 pint fresh raspberries (or any other berries you prefer)

Method: In a large saucepan, add both the milk, salt, rice and bring to a boil stirring constantly. Reduce heat to low, cover and simmer for 5 mins.

Remove the lid and cook until the mix is reduced. In a large bowl whisk together vanilla bean paste, egg yolks and sugar. Add a spoonful of the hot rice mixture to the yolk mixture. Whisking constantly. You are tempering the mixture so the eggs do not scramble. Whisk in a few spoonfuls of the hot rice mixtures and once it’s tempered add in the rest of the hot rice mixture and stir.

Add the mixture back to the pan and set over medium-low heat and stir with a wooden spoon until the mixture is thick enough to coat the back of the spoon. About 2 minutes.

Once the pudding is thick stir in add it to a bowl, stir in protein powder and cover with a piece of plastic wrap. Make sure to push the plastic wrap onto the surface of the pudding. Add to the refrigerator and let cool completely.

When you are ready to serve your pudding make your fresh raspberry puree.

Add raspberries and sugar to a blender and puree. If the mixture is too thick to puree simply add a few drops of water to loosen the mixture. If your berries are not very sweet you can add another 2 tablespoons of sugar.

To serve your pudding add it to a bowl and top with fresh raspberry puree.

 

Add OZIVA Protein & Herbs Shake to Your Diet if your diet is lacking in proteins.

If you want a detailed nutrition consultation, drop us a mail at nutrition@oziva.in or call us on 9769298556 and our experts will help you with your fitness goal

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