Introduction
Many households in India are switching to induction cooking. It’s safer, energy-efficient, and often quicker, especially in smaller flats or working kitchens. But when people think about making high-protein vegetarian meals, they usually go back to the same old rajma or chole. There’s more you can do, especially when you’re cooking with an induction stove that allows better control of heat. These recipes are light on oil but still filling, and most of them can be prepared in a single pot or pan, saving time and cleaning effort. The focus here is on real food: something you can cook after work or during a busy weekday without spending the whole evening in the kitchen.
1. Moong Dal Chilla With Paneer Filling
Moong dal is packed with protein and easy to digest. Soak a cup of yellow moong dal for 2–3 hours, grind it into a smooth batter with ginger and green chillies. Heat a flat non-stick tawa on induction at medium setting. Pour the batter and spread it like a dosa. Once it cooks on one side, flip and add crumbled paneer mixed with a pinch of chaat masala and fresh coriander. Fold and serve with green chutney. You can skip oil altogether or just brush a tiny bit for crisp edges.
2. Besan And Palak Curry
Besan (gram flour) is underrated when it comes to protein and a kitchen essential in any Indian household. Mix besan with water, turmeric, salt, and a pinch of ajwain to make a thin batter. On induction, bring some water to boil with chopped spinach and green chilli. Slowly pour the besan batter in while stirring continuously and allow it to simmer till the curry has thickened. This curry is comforting, goes well with rice, and uses hardly any oil if cooked slowly on medium heat.
3. Mixed Dal And Broken Wheat Khichdi
This is not your usual moong dal khichdi. Mix equal parts of tuvar, masoor, and moong dal with a handful of broken wheat (dalia). Add chopped lauki or spinach, a clove of garlic, and some haldi. Pressure cook the mixture on induction using the pressure-cook mode if your stove supports it. Add salt at the end. The texture is soft and porridge-like, but it keeps you full for hours. Add ghee if you want richness or skip for a low-fat version.
Also Read: Comfort Soups And Stews To Simmer On An Induction Cooktop
4. Egg Curry With Coconut Milk
Boiled eggs pack a punch when it comes to protein, and egg curry is a great way to incorporate them into your everyday meals. Instead of the usual onion-tomato gravy, try a coconut milk base. It adds a wonderfully creamy texture to the curry and takes the spiciness down a notch. On your induction stove, sauté garlic, ginger, and curry leaves in a little coconut oil. Add boiled eggs and fry gently. Pour in coconut milk, a pinch of pepper, turmeric, and salt. Let it simmer till it thickens slightly. It’s mild, creamy, and pairs well with jeera rice or even millets like foxtail or barnyard.
5. Sprouted Moong And Masala Egg Bhurji Bowl
Sprouted moong is light, protein-rich, and easy on the stomach. For this recipe, cook one cup of sprouted green moong with very little water on induction till just soft, not mushy. In another pan, make a quick egg bhurji; beat two eggs, add chopped onion, green chilli, a bit of haldi and salt, and cook on a low flame. Once done, mix with the moong. Finish with a squeeze of lemon and a handful of chopped coriander. It’s filling enough for lunch and doesn’t need roti or rice.
6. Soya Stir Fry
Soya chunks are affordable and loaded with plant-based protein. Boil a cup of soya nuggets in salted water till soft, then squeeze out excess water. On an induction-friendly kadai, heat just a teaspoon of oil, add cumin, ginger paste, and green peas. Toss in the soya, sprinkle some garam masala and cook for 5–6 minutes. The peas give sweetness and a bit of crunch, while the soya absorbs all the flavour. Serve with roti or even use as a filling inside a wrap.