Delicious Custard and Veggie Rice Bowl Recipe Packed with Protein

Eating healthy is essential, and it often means ensuring we meet our macro and micronutrient needs through our meals. For vegetarians, satisfying cravings for comfort food while maintaining protein intake can be challenging.

Nutritionist Aathira Sethumadhavan recently shared her signature protein custard and veggie rice bowl recipe on Instagram. This dish combines comfort with nutrition, featuring a savory paneer and pumpkin custard served with lightly cooked vegetables and garlic moong dal fried rice.

The bowl delivers an impressive 22 grams of protein per serving, along with 12 grams of carbohydrates and 12 grams of fat, all for just 255 calories. Here’s how to make it!

Ingredients

Savory Protein Custard

• 120 g paneer or silken tofu
• ½ cup skim or soy milk
• ⅓ cup cooked pumpkin
• ½ tsp grated ginger
• 1 small clove garlic
• ¼ tsp black pepper
• ½ tsp salt

Garlic Moong Dal Rice

• ⅓ cup dried shirataki rice (or regular rice, soaked)
• ⅓ cup soaked yellow moong dal
• 3 cloves garlic, chopped
• 1 tsp ghee
• ½ tsp cumin seeds
• ¼ tsp turmeric
• ½ tsp salt
• 2 cups water
• 1 tbsp chopped coriander leaves + spring onion (optional)

Stir-Fry

• ¾ cup mushrooms, sliced
• ¾ cup spinach, chopped
• ½ cup shredded cabbage
• ½ cup sliced bell peppers
• ½ cup sliced zucchini
• 1 tsp olive oil
• Salt & pepper to taste

Method of Preparation

Savory Protein Custard

1. Blend all ingredients until smooth and creamy.
2. Lightly grease two small heatproof bowls and pour the mixture in.
3. Place the bowls in a deep pan, adding hot water halfway up the sides. Cover and steam on low heat for 10-12 minutes, or bake covered in a water bath at 180°C for 15-18 minutes.

Garlic Moong Dal Rice

1. Heat ghee or oil in a pot, add cumin seeds, and let them splutter.
2. Add chopped garlic and sauté until fragrant.
3. Add rice and moong dal, stir for 30 seconds, then add water and salt. Bring to a boil.
4. Cover and simmer until rice and dal are soft and creamy. Finish with coriander leaves and spring onion.

Stir-Fry

1. Heat oil in a pan over medium heat.
2. Add mushrooms and sauté until lightly browned, then add remaining veggies and stir-fry for 2-3 minutes until tender.
3. Season with salt and pepper.

Assemble the custard, rice, and stir-fried veggies in a bowl and enjoy this nutritious meal!