High Protein Vegetarian Bowl (Indian-Style)
A 30-minute Indian-style protein bowl with seared paneer, quinoa or foxtail millet, roasted chickpeas, spiced veggies, and coriander-peanut chutney. ~28–30g protein per serving. Meal-prep friendly and naturally gluten free.
Equipment
- Non-stick pan or cast iron skillet
- Small blender or food processor
- Baking sheet or air fryer
Ingredients
Grain Base
- 1 cup quinoa or 1 cup foxtail millet; rinsed
- 2 cups water
- ¼ tsp salt
Paneer
- 200g paneer, cut into 2cm cubes
- 1 tsp neutral oil
- ¼ tsp turmeric
- ¼ tsp chili powder
- Salt to taste
Roasted Chickpeas
- 1 cup cooked chickpeas or 1 can, drained and rinsed
- 1 tsp oil
- ½ tsp cumin powder
- ¼ tsp chili powder
- Salt to taste
Sautéed Veggies
- 1 cup cherry tomatoes halved
- 1 bell pepper diced
- 1 tsp oil
- ¼ tsp cumin seeds
- Salt to taste
Coriander-Peanut Chutney
- 1 cup fresh coriander cilantro; packed
- 3 tbsp roasted peanuts
- 1 green chili adjust to taste
- 1 small clove garlic
- 2 tsp lemon juice
- 3–4 tbsp water
- Salt to taste
To Assemble
- 1 cup baby spinach or arugula
- Lemon wedges for serving
Instructions
Cook the Grain Base
- Bring 2 cups water to a boil. Add rinsed quinoa and salt.
- Reduce to a low simmer, cover, and cook for 12–13 minutes until water is absorbed.
- Remove from heat and steam, covered, for 5 minutes. Fluff with a fork.
- For foxtail millet: same water ratio, cook 18–20 minutes.
Roast the Chickpeas
- Preheat oven to 200°C (400°F). Toss chickpeas with oil, cumin, chili powder, and salt.
- Spread on a baking sheet in a single layer. Roast 15–18 minutes, shaking once, until crispy.
- Let cool. They continue to crisp as they sit.
Sear the Paneer
- Toss paneer cubes with turmeric, chili powder, and a pinch of salt.
- Heat 1 tsp oil in a non-stick pan over medium-high heat.
- Add paneer in a single layer. Sear undisturbed for 2 minutes until golden. Flip and sear the other side for 1–2 minutes. Remove from heat.
Sauté the Veggies
- In the same pan, add 1 tsp oil and cumin seeds. Let sizzle for 30 seconds.
- Add cherry tomatoes and bell pepper. Cook 4–5 minutes on medium-high until softened and lightly charred. Season with salt.
Make the Chutney
- Blend coriander, peanuts, green chili, garlic, lemon juice, water, and salt until smooth.
- Add more water 1 tbsp at a time until pourable. Taste and adjust lemon and chili.
Assemble
- Divide quinoa between two bowls. Top with baby spinach.
- Arrange sautéed veggies, seared paneer, and roasted chickpeas on top.
- Drizzle generously with coriander-peanut chutney. Serve with a lemon wedge.
Notes
Vegan swap: Replace paneer with firm tofu. Press for 15 minutes before cubing and searing.
Millet base: Use foxtail millet for a lower-GI, nuttier alternative to quinoa.
Meal prep: Cook quinoa and roast chickpeas up to 4 days ahead. Make chutney up to 5 days ahead. Sear paneer fresh.
Kid-friendly: Omit green chili from chutney. Serve components separately so kids can assemble their own bowl.
Storage: Store each component separately in airtight containers in the fridge for up to 4 days. Roasted chickpeas keep best at room temperature for 2 days (uncovered).
Tried this recipe?Let us know how it was!