Let’s Make Rice Protein-Rich – But First, Let’s Understand Why

Asian food, especially Indian food, is traditionally carbohydrate-heavy.Rice, roti, dosa, idli — carbs have always been the backbone of our meals. Even today, when families shop staples through Organic Grocery Online, rice continues to dominate most plates.

Earlier, despite carb-rich diets, obesity and lifestyle disorders were rare. Why?Because our physical activity levels were naturally high — walking everywhere, manual household work, physically demanding jobs, and minimal screen time.

Fast forward to today:

• Long desk hours

• Minimal movement

• Screens for work and entertainment

• But the same carb-heavy eating patterns

This mismatch between high carbs + low movement is one of the biggest contributors to lifestyle disorders today.

The solution is not abandoning traditional food.The solution is rebalancing it .

My Everyday Cooking Philosophy

When I cook for my family, I always keep our current lifestyle in mind.My focus is simple:

• Increase protein

• Reduce excessive carbs

• Retain traditional flavours and recipes

Along with balanced meals, I also believe that ingredient quality matters — whether it’s daily cooking essentials, seasonal produce from Organic Fruits Online, or clean snacks like Organic Dates and Organic Sunflower Seeds.

Today, I’m sharing one such recipe — a traditional preparation made protein-rich with simple tweaks

Recipe: Heritage Protein Soup Curry

I call this a “soup curry” because:

• You can drink it like a soup

• Or enjoy it as a curry with rice or roti

Just remember: make this the hero of your plate, not the rice or roti.

Ingredients

• 1 tbsp Besan (chickpea flour)

• 1 cup Organic cowpea (lobia)

• 1 cup finely chopped onions

• 5–6 curry leaves

• 4 green chillies

• 1 tsp organic cumin seeds

• ½ tsp organic turmeric

• 1 tbsp organic cold-pressed groundnut oil

• Rock salt to taste

• Water as required

Using clean, traceable ingredients sourced via Organic Grocery Online ensures better digestion and nutrient absorption.

Method

1. Soak cowpeas overnight and pressure-cook until soft. Keep aside.
2. Finely chop onions.
3. Coarsely grind green chillies, curry leaves, and cumin in a mixer.
4. Heat oil in a pan. Add the coarse paste and sauté gently.
5. Add onions and cook until soft. Add rock salt while cooking.
6. Add turmeric and sauté briefly (science explained below ?).
7. In a separate bowl, mix 1 tbsp besan with ~500 ml water, ensuring no lumps.
8. Add this besan liquid to the sautéed mixture and bring to a boil, stirring continuously so it doesn’t thicken.
9. Once half-cooked, add the cooked cowpeas.
10. Simmer and boil for 15 minutes until the raw aroma disappears. Your protein-rich soup curry is ready.

Why Turmeric Is Added During Tempering (Scientific Explanation)

Turmeric contains curcumin, a powerful anti-inflammatory compound.

• Curcumin is fat-soluble, not water-soluble

• When turmeric is added to hot oil, curcumin dissolves into the fat

• This significantly increases its bioavailability, meaning your body absorbs it better

• Heat also helps break down turmeric’s cell structure, releasing its active compounds

This is why traditional Indian cooking wisely uses turmeric in tempering — it’s ancient science backed by modern research

Protein Breakdown (Very Important)

Cowpea (Lobia)

• 100 g dry cowpeas provide ~24–25 g protein

Cooked cowpeas provide ~8–9 g protein per 100 g

Besan (Chickpea Flour)

• 1 tbsp contributes ~3–4 g protein

A2 Paneer (Serving Suggestion)

• 100 g A2 paneer provides ~18–20 g protein

When you pair this soup curry with sautéed A2 paneer, you get a complete, high-quality protein meal

How This Makes Rice Protein-Rich

Instead of increasing rice:

• Increase soup curry

• Add paneer on the side

• Reduce rice quantity naturally

That’s how rice becomes protein-supported, not carb-dominant.

Completing the meal with light fruits sourced from Organic Fruits Online keeps digestion easy and balanced.

Final Thought

Traditional food doesn’t need replacement — it needs rebalancing.

This Heritage Protein Soup Curry is proof that:

• You can eat Indian

• You can eat comfort food

• And still eat smart

Tell me — how soon are you trying this recipe?