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Enjoy your Right To Protein this Republic Day

Date Time: 26/01/2020 08.00 AM

Added By: MunchyMumbai

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Happy Republic Day! As this year marks the 71st Republic Day in India, we pledge to be a fitter version of ourselves. Just like how the government adds new amendments to improve the overall well-being of the nation, we plan to add more protein to our diet to improve our health.

Protein needs no introduction. It one of the three major macronutrients in our diet along with fat and carbohydrates. It is found in every cell of our body and is considered the building block of life. Protein not only helps to improve muscle health, build tissues and repair bones but it is also an excellent food source that keeps us full for a long time. However, did you know almost 73% of diets in urban India are protein deficient. Therefore, it’s important we should consciously focus on including plenty of protein rich foods in our diet. So, on this Republic Day let’s take a pledge to make healthier food choices by focusing on increasing our protein intake in every meal.And to kickstart our health journey, we are joining Right To Protein, (check out protein-o-meter – Protein-O-Meter a nation-wide health advocacy campaign that aims at giving individuals their right to exercise protein consumption).

To begin with, we’re sharing the recipe of one of the oldest and most delicious North Indian dishes that is loved by all. We are talking about Dal Makhni! Dal makhni is prepared with Black whole urad dal and kidney beans(rajma). Indian dals are power-packed with nutrients and have immeasurable benefits such as it keeps the heart healthy, aides weight loss and has anti-ageing properties.

The black gram contains high levels of protein along with potassium, calcium and iron and kidney beans are also a rich source of protein and fibre. One serving of ‘dal makhni’ has approximately 10 to 12 grams of protein which is almost 14 percent of the total daily calorie requirement for a standard adult diet of 2,000 calories.

Check out our easy recipe to make this scrumptious and creamy dal:

  1. Soak a cup of both the lentils overnight. Drain the water and rinse the lentils with fresh water. Then add them in a pressure cooker along with other ingredients such as onions, tomatoes, ginger-garlicpaste, spices, salt and butter.

  2. Then pour water as per required consistency and stir well.

  3. Pressure cook for approximately 9 to 10 whistles. Open the cooker and check if the lentils are cooked. If the kidney bean and the black gram can be mashed with a spoon or with your fingers, that means they are cooked. If they are not cooked properly then pressure cook again.

  4. After that let it simmer in the cooker itself with the lid open for 10-12 minutes on a medium flame. You can add cream (optional) when you get a smooth consistency and them simmer for another 1 to 2 minutes.

  5. That’s it, add cilantro and serve hot with parathasor rotis.

Also, the ‘Right To Protein’ initiative has launched an online general ‘protein calculator’, that is designed based on the unique Indian dietary habits to help Indians across different age-groups to track daily protein intake and to make necessary improvements. Protein-O-Meter will ask basic questions on an individual’s body profile, type of lifestyle and kind of meals consumed at different times during the day and will calculate the average proteins required against the amount consumed an any given day. Apart from information on their possible protein gap, the Right to Protein website will also provide information on protein-rich foods, healthy habits, and tips. Anyone can calculate their necessary protein intake and assess their consumption by logging on to .

#RightToProtein, @righttoprotein, #proteinometer