How to make high-protein Paneer Soup with20g protein

Protein is no longer just a gym conversation. It’s a daily nutrition need and one many people quietly fall short of. For an average adult, daily protein requirements sit around 0.8-1 gram per kilogram of body weight. That means most adults need 50-70 grams of protein a day, while those who are active, ageing or trying to build strength may need more. The challenge for vegetarians isn’t lack of options, it’s concentration. Many vegetarian foods contain protein, but in smaller amounts spread across meals. That’s where a thoughtfully built soup helps. Warm, comforting, and easy to digest, this vegetarian soup delivers around 20 grams of protein in one bowl, without powders or ultra-processed shortcuts. Scroll down to read more...

½ cup cooked yellow moong dal, ½ cup cooked chickpeas (chole), 100 g paneer (crumbled), 1 cup finely chopped spinach, 1 small onion (finely chopped), 2 garlic cloves (minced), 1 tsp grated ginger, ½ tsp cumin seeds, ¼ tsp black pepper, ½ tsp turmeric, salt to taste, 1 tsp olive oil or ghee, 3–3½ cups water or vegetable stock, and lemon juice (optional).

Heat oil or ghee in a deep pan and add cumin seeds. Let them crackle gently. Add onion and sauté until soft and translucent, not browned. Stir in garlic and ginger and cook for 30 seconds until aromatic.

Add turmeric, black pepper, and salt. Mix well. Now add the cooked moong dal and chickpeas, stirring to coat them with the spices. Pour in water or stock and bring the mixture to a gentle boil. Lower the heat and simmer for 10 minutes so flavours blend.

Add the crumbled paneer and chopped spinach. Let the soup simmer for another 5 minutes. Paneer softens and absorbs flavour quickly, while spinach wilts into the broth.

For a smoother texture, lightly blend half the soup and return it to the pan. This keeps it creamy without cream. Finish with a squeeze of lemon if you like brightness. Serve hot. A drizzle of ghee, crushed pepper, or roasted cumin powder at the end adds warmth, aroma, and depth, making it especially comforting on cold evenings or low-energy days. This soup works well as a light dinner, post-illness meal, or nourishing lunch, offering protein, fibre, and gentle spices without feeling heavy or overstimulating the digestion.

•Moong dal (½ cup cooked): 7 g protein
•Chickpeas (½ cup cooked): 7-8 g protein
•Paneer (100 g): 9-10 g protein
•Spinach and others: 1-2 g protein

Total: 20-22 grams of protein per serving.