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Recipes Modicare Well Protein Nourisher is in a fine powder form and has practically no taste or flavour. It can be added to most of the recipes you usually cook in your kitchen. You need not develop any special recipes or go out of your way to include Modicare Well Protein Nourisher in your diet. It is designed to blend with all kinds of dishes without altering their taste or appearance. Add to the wheat flour before making dough for roti’s, parantha’s or mathari. Another easy way is to add to the gravies of your vegetable dishes and it blends right in, also you can add it to the besan with which you make yummy snacks. Now coming to those mouth-watering desserts, without which we cannot live. Just add a little to your kheer or rabri and enjoy the nourishing benefits. Gond ladoos, the rich and gooey treat for lactating women, can be made more nutritious by adding Modicare Well Protein Nourisher. Or simply sprinkle on your soup, milk or juice before drinking it. Well blends well. Weights and measures(Approximately) 1 cup = 250 gm 1 tbsp (table spoon) = 15 gm 1 tsp (tea spoon) = 5 gm 1. Parantha 2. Dum Aloo 3. Bottle gourd kofta 4. Bengali Chola Daal 5. Khus-khus potatoes 6. Masaledar Baingan 7. Masala Bhindi 8. Navratan Korma 9. Peas n mushrooms 10. Palak Paneer 11. Dilkhush Kathal (jackfruit) 12. Karahi Paneer


13. Dal Makhni 14. Pindi Chana 15. Achari Aloo 16. Gatta Subzi 17. Karela Masaledar (Bitter gourd) 18. Crisp and tender fish fry 19. Prawns in Coconut curry 20. Chicken curry 21. Idli 22. Dosa 23. Vegetable stew 24. Murukku 25. Ghugni 26. Vegetable Upmaa 27. Adai 28. Coconut beans 29. Sweet corn soup 30. Thick mushroom soup 31. Mexican Rice 32. Cheese bouches 33. Vegetable au gratin 34. Thai Vegetable Curry 35. Spaghetti in spinach sauce 36. Vegetable Manchurian 37. Chocolate cake 38. British pound cake


39. Pancakes 40. Shrewsbury biscuits 41. Matar Kachori 42. Hariyali kebabs 43. Dhokla 44. Namakpara 45. Pakora 46. Date Dumplings 47. Malpua 48. Besan halwa 49. Rabri 50. Chocolate fudge

1. Parantha Servings - 2 Ingredients Wheat flour 200 gm Well Protein Nourisher 2 scoops Ghee for frying Method Mix wheat flour and Well Protein Nourisher. Add sufficient water to make smooth dough. Cover with a damp cloth and keep aside for 30 minutes. Divide the dough into 4-6 equal portions. Roll out each portion into a parantha, shallow fry on tawa till both the sides of the parantha turn golden brown. Smear ghee on both sides. Variation: Well Protein Nourisher can be added to palak, methi or gobi paranthas to make them more nutritious.


Nutritive value per serving: Calories : 444 kcal; Protein : 21 gm; Carbohydrate : 73 gm ; Fat : 10 gm The quality of SoyProtein is equal to that of milk/ egg/meat protein. In addition, Soy Protein is highly digestible. Hence it’s a great source of protein for vegetarians. 2. Dum Aloo Servings - 3 Ingredients Potatoes Tomatoes Onions Tomato puree Curd Fresh cream Oil Cloves Cardamom powder Cinnamon Green chillies (chopped) Ginger garlic paste Turmeric Red chilli powder Salt Coconut powder Well Protein Nourisher

300 gm 2 medium sized 2 medium sized 2 tbsp ½ cup 2 tbsp 1 tbsp 2 ¼ tsp a small piece 2 1 tsp a pinch to taste to taste 1 tbsp 3 scoops

Method Select uniform and small sized potatoes. Peel and pressure-cook till one whistle. Potatoes should not become too soft. Prick the potatoes with fork and keep aside. Chop tomatoes finely and grate onions. Heat oil in a pan, add cloves, cardamom powder, and cinnamon. After a couple of minutes add grated onions, chopped green chillies and ginger garlic paste. Cook till the onions turn golden brown in colour and add chopped tomatoes. Add turmeric, red chilli powder, salt, coconut powder and cook till the tomatoes become soft. Add 3 scoops of Well Protein Nourisher and mix well. Add tomato puree and cook for another couple of minutes. Beat the curd and add to the mixture in the pan along with fresh cream. Add 2 glasses of water, mix well, add the potatoes and cook on low flame till done. Nutritive value per serving: Calories: 198 kcal; Protein : 12 gm; Carbohydrate : 15 gm ; Fat : 9 gm


The US Food and Drug Administration (FDA) has (October 26, 1999) endorsed a health claim on relationship between consumption of soy protein and coronary heart diseases. The health claim says, “25 gm of soy protein a day as part of a diet, low in saturated fat and cholesterol, may reduce the risk of heart disease”.

3. Bottle gourd kofta Servings - 2 Ingredients For Kofta Bottle gourd 300 gm Besan 10 gm Well Protein Nourisher 1 scoop Red chilli powder to taste Salt to taste Coriander powder ¼ tsp Oil for deep frying For gravy Onions 2 medium Tomatoes 2 medium Tomato puree 1 tbsp Ginger garlic paste 1 tsp Turmeric a pinch Red chilli powder to taste Salt to taste Coconut powder 2 tsp Coriander powder ¼ tsp Well Protein Nourisher 1 scoop Oil 1 tbsp Method For kofta Grate bottle gourd, add salt to taste and leave it aside for a few minutes. Remove excess water by squeezing the grated gourd. Add chilli powder, coriander powder, besan and Well Protein Nourisher to the grated gourd. Mix well. Divide the kofta mix into 8 equal portions and make balls. Deep fry the kofta’s in oil on low flame till they become golden brown and the inside of the kofta is cooked. Keep the fried kofta’s aside. For the gravy


Heat oil in a pan, add chopped onions, ginger garlic paste and cook till the onions become translucent. Add chopped tomatoes, tomato puree, turmeric, chilli powder and salt. Cover the pan with a lid and cook for a few minutes. Add coconut powder, coriander powder, Well Protein Nourisher and cook till the tomatoes become soft. Add sufficient water to make a thick gravy and allow it to simmer for a couple of minutes. Carefully add the fried kofta’s and allow the gravy to simmer for another couple of minutes before removing from flame. Serve hot with rotis. Variation: Well Protein Nourisher can be added to other kofta’s too, such as malai kofta, cabbage kofta preparations. It can be added to any gravy to enhance the nutritive value of vegetable preparations. Nutritive value per serving: Calories : 361 kcal; Protein : 12 gm; Carbohydrate : 22 gm ; Fat : 25 gm The American Heart Association (AHA), in their November 2000 circulation, said “there is increasing evidence that consuming soy protein might help lower blood cholesterol levels in some people with elevated cholesterol levels and may provide other cardiovascular benefits”.

4. Bengali Chola Daal Serves – 6 Ingredients channa dal 250 g water 4 cups cinnamon sticks 2 pieces cloves 4 cardamom 1 dry red chillies 4-6 dried coconut 1/3(chopped finely) onions(mediu 3(chopped finely) Salt to taste Sugar 1 pinch ghee (cooking oil/ butter) 2 tsp 1 tbsp Well Protein Nourisher boiled with half cup of water Method Wash dal and boil with salt and water in the pressure cooker. In a karai (deep saucepan), heat ghee and add red chillies, cinnamon sticks, cloves, caradamom, sugar. Stir well and add the coconut. Once the coconut is light golden, add the onions and fry till entire mixture is golden brown. Add Well Protein Nourisher and stir fry for a minute and then add the precooked dal and boil. Let it simmer for a few minutes and remove from fire.


Nutritive value per serving: Calories : 1681 kcal; Protein : 73 g; Carbohydrate : 192 g ; Fat : 72 g

5. Khus-khus potatoes Serves -- 6 Ingredients Potatoes (large) oil red chillies slit green chillies finely sliced onion turmeric paste Well Protein Nourisher Salt

4 4 tbsp 2 4 1 Âź tsp 2 tsp to taste

4 tbsp poppy seeds, ground to a paste with 4 cloves of garlic and 1 green chilly Method Peel potatoes and dice into cubes. Heat oil in a karai, fry red chillies for 30 seconds. Saute the diced potatoes in the karai till light brown. Add turmeric, sliced onions, salt, green chillies and the Well Protein Nourisher. Stir fry for a few minutes and add one cup of water. Cook for 5-7 minutes. Add the khus-khus seed paste to the potatoes. Cook on high flame till the potatoes are done and the paste coats the potatoes well and changes to a light golden brown colour. Nutritive value per serving: Calories : 982 kcal; Protein : 20 g; Carbohydrate : 97 g ; Fat : 61 g

6. Masaledar Baingan Serves 5-6 Ingredients small brinjals curd onions (sliced finely) mustard seeds turmeric

500 g 100 g 2 ½ tsp 1 tsp


garlic paste ginger paste chilli powder coriander powder Well Protein Nourisher mustard oil sugar Salt

1 tsp ½ tsp ½ tsp 1 tsp 3 scoops 4 tbsp ¼ spoon to taste

Method Make two deep cuts along the length of each brinjal, each perpendicular to the other. Mix garlic paste, salt, ginger paste, turmeric,Well Protein Nourisher, chilli powder, coriander powder with the curd and marinate the brinjals in it for about 40 minutes. In a deep pan heat oil till it smokes. Put in the mustard seeds and let them splutter before adding the onions and sugar. Saute onions till golden brown. Add the marinated brinjal mixture and cook on low flame till it is tender. Raise the heat and keep stirring to dry up any excess liquid. Nutritive value per serving: Calories : 938 kcal; Protein : 37 g; Carbohydrate : 39 g ; Fat : 66 g

7. Masala Bhindi Serves 4 Ingredients Lady’s finger (Okra, Bhindi) Besan Well Protein Nourisher chilli powder turmeric powder Salt Chat masala Mustrad oil for deep frying

400 g 100 g 2 scoops ¼ tsp ¼ tsp to taste

Method Wash and dry lady’s finger well. Cut off a bit at both ends and slice into 4, lengthwise. Mix the besan, Well Protein Nourisher, chilli powder, turmeric powder and salt and mix well with the sliced lady’s finger. Sprinkle a few teaspoons of water if the mixture is too dry. Heat oil in deep pan. Fry a few pieces at a time till golden brown. Drain off excsss oil on tissue and serve hot with a dash of chaat powder sprinkled on it.


Nutritive value per serving: Calories : 756 kcal; Protein : 41 g; Carbohydrate : 87 g ; Fat : 27 g

8. Navratan Korma Serves 4-6 Ingredients Paneer (diced and fried) 2 cups par boiled vegetables (a mix of carrots, peas, beans) tomatoes(dipped in boiling water, peeled and chopped) garlic ginger paste large onions(grated) turmeric paste coriander powder chilli powder garam masala ghee milk fresh cream Well Protein Nourisher Salt

100 g

3 1 tsp 2 ½ tsp 2 tsp 1 tsp 1 tsp 3 tbsp 1 cup 4 tbsp 3 scoops to taste

Method Heat oil in a deep pan and stir fry onions till golden. Add garlic-ginger paste and stir fry for another minute. Add turmeric, chilli powder, garam masala, coriander powder and Well Protein Nourisher and fry for 3-4 minutes. Add boiled vegetables, tomatoes, fried paneer and mix thoroughly before adding milk and cream. Bring to a boil and allow the mixture to simmer for a few minutes. Serve hot with parathas. Nutritive value per serving: Calories : 1225 kcal; Protein : 63 g; Carbohydrate : 58 g ; Fat : 85 g

9. Peas n mushrooms Serves 4 Ingredients Mushrooms (parboiled) Peas

200 g 200 g


Well Protein Nourisher onion (grated) tomatoes (pureed) garlic/ginger paste turmeric powder coriander powder oil Salt and chillies

2 scoops 1 2 1 tsp ½ tsp 1 tsp 2 tbsp to taste

Method Heat the oil in a deep pan and add onions. Saute till light brown. Add all the spices and the Well Protein Nourisher and stir for a minute. Add the tomato puree and cook for another couple of minutes till the mixture is deep red. Add the mushroom and peas. Mix well, cover and cook for about 20 minutes or till mushrooms are cooked, stirring occasionally. Nutritive value per serving: Calories : 668 kcal; Protein : 39 g; Carbohydrate : 51 g ; Fat : 33 g

10. Palak Paneer Serves 6 Ingredients spinach paneer(cut in 1” pieces) besan Well Protein Nourisher onions(finely chopped) 1” piece of ginger garlic tomatoes Well Protein Nourisher oil Salt and red chilli powder

500 gm 250 gm 1 tbsp 3 scoops 2 12-15 cloves 2 3 scoops 4 tbsp to taste

Method Boil spinach with ginger, one onion, 2 green chillies and 6-8 cloves of garlic and a little salt. Cool and grind coarsely in mixer. Heat oil in a pan. Saute leftover onions and garlic till light brown, add the Well Protein Nourisher and besan and stir fry on high flame for 2-3 minutes.


Add chilli powder, salt and tomatoes and stir fry for another 2-3 minutes. When thick and dark red, add the paneer pieces and the spinach. Keep stirring on high flame till it simmers. Serve hot with parathas. Nutritive value per serving: Calories : 1423 kcal; Protein : 111 g; Carbohydrate : 45 g ; Fat : 88 g

11. Dilkhush Kathal (jackfruit) Serves 5-6 Ingredients kathal peeled and cut into 1” pieces ginger paste garlic paste Well Protein Nourisher onions (finely sliced) tomatoes (pureed) coriander powder turmeric powder garam masala oil Salt and chilli

750 g 1 tsp 2 tsp 2 scoops 4 4 ½ tsp ½ tsp ½ tsp 4 tbsp to taste

Method Soak kathal pieces in warm water for 30 minutes so that the milk drains out. Heat oil in a deep pan and sauté onions lightly. Add Well Protein Nourisher, ginger-garlic paste, coriander, turmeric, chilli powder, salt and garam masala and stir fry for 3-4 minutes on high flame. Add pureed tomato and stir till the mixture leaves the sides of the pan. Put in the kathal pieces and mix well so that all pieces are coated well. Add one cup of water and pressure cook till one whistle. Serve hot. Optional: if you want to make it more crunchy, deep fry the kathal pieces and follow same process as above. Then there is no need to pressure cook; just add ½ cup water and allow it to simmer for about 10 minutes. Nutritive value per serving: Calories : 1157 kcal; Protein : 41 g; Carbohydrate : 93 g ; Fat : 64 g

12. Karahi Paneer Serves -- 4-5


Ingredients Paneer (diced) Capsicum(thin slices) large onions (sliced finely) tomatoes (chopped finely) garlic ginger paste cloves cinnamon coriander turmeric Well Protein Nourisher curd oil Salt and chilli A pinch of sugar

400 g 2 2 3 1 tsp 4 1” stick 1 tsp ½ tsp 2 scoops ½ cup 3 tbsp to taste

Method Heat oil in a deep pan, add sugar and sauté onions lightly, add cinnamon, coriander, turmeric, salt, chilli powder and Well Protein Nourisher and stir fry for a few minutes. Add tomato puree and curd and let the mixture come to a boil. Add paneer pieces and capsicum and simmer cook for another 10 minutes. Nutritive value per serving: Calories : 1979 kcal; Protein : 115 g; Carbohydrate : 31 g ; Fat : 154 g

13. Dal Makhni Serves 4-5 Main ingredients black dal ginger, sliced finely garlic onions sliced thinly green chillies Salt

300 g 1” piece 8-10 cloves 2 3-4 to taste

For the tadka 2 tbsp fresh cream 2 small tomatoes finely chopped 2 onions finely chopped 8 cloves garlic, finely chopped 2 scoops Well Protein Nourisher


1 tsp coriander powder ½ tsp chilli powder 2 tbsp oil 1 large cardamom Method Boil dal with the main ingredients in salt and water. Heat oil in a deep pan and add onions and garlic. Sauté to a golden brown. Add cardamom, Well Protein Nourisher, coriander powder, chilli powder and stir fry for 2-3 minutes till brown. Add tomato and mix well. Add beaten fresh cream and allow it to simmer till mixture leaves oil. Just before serving, heat the dal and add the tadka and mix well. Nutritive value per serving: Calories : 1635 kcal; Protein : 97 g; Carbohydrate : 223 g ; Fat : 39 g

14. Pindi Chana Serves 4 Ingredients white channa (kabuli channa) onions garam masala ginger (grated) bay leaves cardamom cinnamon oil

1 cup 2 ½ tsp 1” 2 1 1” stick 4 tbsp

Masala 1 tsp cumin (roasted and powdered) Salt to taste 1 tbsp coriander powder 2 scoops Well Protein Nourisher 1 tbsp channa masala ¼ tsp red chillies Method Soak channa overnight in water. In the morning pressure cook channa with a little salt, bayleaves, cinnamon, cardamom. Heat oil in a deep pan, add onions and ginger and sauté till golden brown. Add all the masalas and Well Protein Nourisher and stir-fry for another two minutes. Drain off water and add only the channa to the mixture in the pan. On high flame, stir fry the channa till it is dark and the oil leaves the sides. Nutritive value per serving:


Calories : 1065 kcal; Protein : 37 g; Carbohydrate : 79 g ; Fat : 67 g

15. Achari Aloo Serves 4 Ingredients medium sized potatoes(boiled & diced) 6 mustard oil 2 tbsp (in case you have left over oil from last years mango pickle, you can use that) Well Protein Nourisher 2 scoops Masalas ½ tsp amchur ¼ teaspoon mixture of onion seeds, methi and saunf roasted lightly and powdered 1 tbsp coriander powder ½ tsp turmeric powder Salt and red chilli powder to taste Method Heat oil in a deep pan till it smokes. Add all the dry masala and Well Protein Nourisher and stir-fry for a minute before adding the potatoes. Stir till the potatoes are well coated with the masala. Serve hot with puris. Nutritive value per serving: Calories :637 kcal; Protein : 21 g; Carbohydrate : 68g ; Fat : 31 g

16. Gatta Subzi Serves 4-5 Ingredients For gatta Besan Ajwain Salt and red chillies to taste Oil a pinch of eating soda Well Protein Nourisher

2 cups 1 tsp 1 tsp

2 scoops


Method Make a dough with the above ingredients. Shape with hands to form 4 inch long cylindrical rolls and put in boiling hot water. Steam till the colour changes to a lighter brown. Take a fork and poke. If the fork comes out clean means it is cooked. Take out from water, cool and slice into small pieces. For curry 1 onion, chopped finely 2 tomatoes, grated ½ tsp turmeric Salt and chilli powder to taste 2 tbsp oil Method Heat oil in a pan and sauté onions. Add the salt, chilli powder and turmeric and stir-fry for a few minutes. Add tomato and mix well. Add chopped gatta and mix till well coated with the masala. Add one cup of water and bring to a boil. Let it simmer for 5 minutes on low heat and take off fire. Nutritive value per serving: Calories : 1526 kcal; Protein : 69 g; Carbohydrate : 194 g ; Fat : 52 g

17. Karela Masaledar (Bitter gourd) Serves 4 Ingredients Karelas (small) onions (chopped) amchur powder turmeric Salt and chilli Oil Well Protein Nourisher Oil for deep frying. Vinegar Jaggery

6-8 3 ½ tsp a pinch to taste 2 tbsp 1 scoop ½ teaspoon 1” piece

Method Peel karelas and scoop out the seeds from inside. Soak in salted water for 30 minutes. Chop and deep fry. Take 2 tbsp of oil in a pan and sauté onions, add amchur, turmeric, a little salt and chilli powder and Well Protein Nourisher and fry till mixture is golden brown. Add vinegar and jaggery and a few spoons of water. Add the fried pieces and stir well for a few minutes till all the pieces are well coated.


Nutritive value per serving: Calories : 763 kcal; Protein : 17 g; Carbohydrate : 54 g ; Fat : 53 g

18. Crisp and tender fish fry Serves 4 Ingredients fish (cleaned and cut into 1� thick slices) Well Protein Nourisher lemon Oil for deep frying

500 g 2 scoops 1

Masala 1 tbsp ginger 1 tsp ajwain Salt and chilli powder to taste 1 tsp turmeric Method Wash fish pieces well and marinate in all the masalas and Well Protein Nourisher for about 2 hours. Deep fry, squeeze some lemon on the fried pieces and serve with mint chutney. Nutritive value per serving: Calories : 1283 kcal; Protein : 121 g; Carbohydrate : 73 g ; Fat : 56 g

19. Prawns in Coconut curry Serves 6-8 Ingredients small prawns medium size onions sliced finely green chillies, slit lengthwise grated coconut Water of one fresh coconut (about 1 ½ cups) or one cup coconut milk mustard seed paste turmeric powder

1 kg 4 (about 250 gm) 6-12 1

3 tbsp 1 tsp


mustard oil Salt to taste Well Protein Nourisher

4-6 tbsp 2 scoops

Method Shell, devein, and remove heads from fresh prawns. Heat oil in a karai till it smokes and splutter chillies before adding sliced onions and Well Protein Nourisher. Saute till golden brown and add salt, turmeric and mustard seed paste. Stir fry on high flame for five minutes and add grated coconut and prawns. Stir fry for another 2-3 minutes till prawns begin to change colour and add coconut water. Let the curry simmer for about 15 minutes. Take off the fire. Serve hot with steamed rice. Nutritive value per serving: Calories : 3652 kcal; Protein : 246 g; Carbohydrate : 106 g ; Fat : 251 g

20. Chicken curry Servings -2 Ingredients Chicken Onions Ginger garlic paste Turmeric Salt Red chilli powder Coriander powder Coconut powder Garam masala Oil Curd Well Protein Nourisher

300 gm 2 medium 2 tsp Ÿ tsp to taste to taste ½ tsp 20 gm 1 tsp 2 tbsp 100 gm 2 scoops

Method Take coconut powder, garam masala and a little water in a blender jar and make a smooth paste. Keep aside. Chop onions. Clean and wash chicken and cut into pieces of desired size. Heat oil in a pan, add onions and ginger garlic paste. When the onions become golden brown in colour add chicken pieces, turmeric, salt, chilli powder and coriander powder. Mix well, cover the pan with a lid and cook for about 5 minutes. Add curd, spice paste, Well Protein Nourisher and mix well. Add one glass of water and cover the pan and cook till the chicken is cooked. Serve hot with rotis. Nutritive value per serving:


Calories : 456 kcal; Protein : 47 gm; Carbohydrate : 18 gm ; Fat : 21 gm Epidemiological studies have indicated that populations that consume soy foods regularly have lower incidences of breast, colon and prostrate cancers.

21. Idli Servings - 4 Ingredients Black gram dal Idli rawa Salt Well Protein Nourisher

75 gm 200 gm to taste 4 scoops

Method Soak black gram dal in water for 6 hours. Grind it adding sufficient water to make a smooth batter. Wash the idli rawa and mix with the black gram dal batter. Add salt and enough water to make a dropping consistency batter. Cover with a lid and keep it overnight in a warm place for fermentation. Add Well Protein Nourisher to the fermented batter and mix well. Grease the idli moulds and pour the fermented batter in them. Steam the batter for 15 minutes to get fluffy idli’s. Variation: One can add peas and grated carrots to the batter before steaming to make vegetable idlis. Nutritive value per serving: Calories : 285 kcal; Protein : 16 gm; Carbohydrate : 52 gm ; Fat : 1 gm The World Health Organization has established that when consumed at recommended Protein intake, soy Protein meets or exceeds the essential amino acids requirement for different age groups.

22. Dosa Servings - 4 Ingredients


Black gram dal Rice Salt Well Protein Nourisher Oil

100 gm 300 gm to taste 4 scoops for frying

Method Soak dal and rice in water for 6-8 hours. Grind the mixture into a smooth paste and add sufficient water to make a batter of pouring consistency. Add salt to the batter, cover and keep overnight in a warm place for fermentation. Add Well Protein Nourisher to the fermented batter. Heat a tawa and spread ¼ cup of batter thinly with the help of a rounded spoon to make a dosa. Pour a tsp oil along the edges of the dosa . When the lower side turns light brown flip it over. Add a few drops of oil on the edges and heat till the second side is done too. Serve hot with coconut or roasted chana dal chutney. Nutritive value per serving: Calories : 485 kcal; Protein : 18 gm; Carbohydrate : 76 gm ; Fat : 17 gm Soy Protein complements the amino acid profile of cereal Protein. It can play an important role in improving the nutritional status of populations who depend on cereal-based diets.

23. Vegetable stew Serves 4 Ingredients carrots (diced) potatoes (diced) onion (sliced thickly) peas beans maida Well Protein Nourisher coconut milk

2 2 1 large ½ cup 10-12 chopped 2 tbsp 3 scoops 3 cups

Spices 5 cloves 1” piece cinnamon 3 green cardamoms


15-20 black peppercorns Salt and pepper to taste Method Heat oil. Add spices and stir-fry for a few seconds and then add all the vegetables. Fry on high flame till vegetables are light brown. Add maida and Well Protein Nourisher and stir fry for 2-3 minutes. Add coconut milk and pressure cook for five minutes. Serve piping hot with lachcha paranthas Nutritive value per serving: Calories : 2430 kcal; Protein : 56 g; Carbohydrate : 132 g ; Fat : 187 g

24. Murukku Serves 6-8 Ingredients rice powder urad dal soaked and ground besan pinch of soda Well Protein Nourisher Salt and chilli to taste Oil for deep frying

250 g 250 g 100 g 4 scoops

Method Mix all ingredients to a thick paste. Fill in murukku making machine (you can also use icing bag with star nozzle) and squeeze the paste into circles in hot oil. In case you cannot make rounds you can just squeeze as straight lines. Fry to a golden brown and dry on tissue to soak oil. Store in airtight container. Nutritive value per serving: Calories : 1907 kcal; Protein : 71 g; Carbohydrate :297 g ; Fat : 48 g

25. Ghugni Serves 4 Ingredients black Bengal gram ginger garlic paste

400 g 2 tsp


grated onions tomato (pureed)

2 1

Well Protein Nourisher, lightly roasted turmeric coriander powder red chilli powder cloves cinnamon bay leaves

2 scoops

green chillies, slit lengthwise mustard oil Salt to taste

3-4

½ tsp 1 tsp ¼ tsp 4 1”stick 3-4

4 tbsp

Method Soak gram overnight and boil in water and salt. Drain out water and keep aside. Heat oil in a deep pan. Add cloves, bay leaves, cinnamon stick, green chillies, ginger-garlic paste, and onions. Stir fry till golden brown. Add Well Protein Nourisher and mix well. Then add tomato puree. Keep stirring on high flame till mixture is dark red. Add the boiled gram and cook for another 20 minutes or till all the liquid dries. Nutritive value per serving: Calories : 2109 kcal; Protein : 86 g; Carbohydrate : 256 g ; Fat : 83 g

26. Vegetable Upmaa Serves 2 Ingredient sooji curry leaves mustard seeds green chillies, slit grated ginger medium size onion chopped finely 1 cup peas and diced carrots, half-boiled oil Well Protein Nourisher water (boiling hot) 1 pinch of sugar (optional) Salt to taste

200 g (1cup) 2 sprigs ½ tsp 2 ½ tsp 1

2 tbsp 2-scoops 2-3 cups


Method Roast sooji and Well Protein Nourisher in a karai till pink brown. Heat oil in a deep pan and splutter mustard seeds. Add salt, green chillies, curry leaves, sugar, and onions. Once onions are golden brown, add sooji and Well Protein Nourisher and stir well. Add half boiled vegetables. Pour in hot water while stirring the mixture in the pan. Keep stirring till water is soaked and the mixture leaves the sides of the pan. Nutritive value per serving: Calories : 1203 kcal; Protein : 42 g; Carbohydrate : 170 g ; Fat : 32 g

27. Adai Serves 4 Ingredients black dal urad dal Salt and pepper Well Protein Nourisher

1 cup 1-cup to taste 4 scoops

Chutney: Take 1 onion, 6-8 green/red chillies, 3 cloves garlic and some salt and grind coarsely. Optional: you can grate one raw mango and add to the mixture to make it even more tangy. Method Soak both dals separately and grind separately. Mix in a big bowl and add Well Protein Nourisher, salt and pepper. Grease and heat non-stick pan and spread one tbsp of batter to make like a thick dosa. Serve with special chutney. Nutritive value per serving: Calories : 1118 kcal; Protein : 88 g; Carbohydrate : 179 g ; Fat : 5 g

28. Coconut beans Serves 4 Ingredients Beans(chopped finely) grated fresh coconut mustard seeds curry leaves green chillies, slit lengthwise

400 g ½ 1 tsp 1 sprig 4


4 tsp moong dal, soaked in water for 30 minutes, and coarsely ground Well Protein Nourisher 2 scoops oil 2 tbsp Salt to taste Method Heat oil in pan and splutter mustard seeds. Add curry leaves, green chillies, salt, and dal and grated coconut. Stir fry till brown. Add Well Protein Nourisher and mix well before adding beans. Keep stirring on semi-high flame till beans are tender. Nutritive value per serving: Calories : 1630 kcal; Protein : 58 g; Carbohydrate : 149 g ; Fat : 89 g

29. Sweet corn soup Serves 4 Ingredients fresh corn kernels cornflour onion finely chopped Well Protein Nourisher 1 egg white beaten stiff. (optional) water Salt and pepper to taste Soy sauce (optional)

1 cup 1 tbsp 1(small) 2 scoops

4 cups

Method Boil the corn kernels with a little salt till tender. Cool. Drain the water and keep aside. In case corn kernels are hard run them lightly in the mixer to crush. Heat one tsp of oil and stir fry the Well Protein Nourisher and onions lightly. Add the corn. Mix cornflour in the water in which corn was boiled and add to the onion mixture. Bring to a boil, stirring all the while. Take the eggwhite and pour it slowly into the mixture, stirring all the while. Let the soup simmer for 5 minutes. Add salt, pepper and a few drops of soy sauce before serving. Nutritive value per serving: Calories : 324 kcal; Protein : 26 g; Carbohydrate : 44 g ; Fat : 7 g

30. Thick mushroom soup Serves 4


Ingredients mushrooms (washed, cleaned and quartered) potato (peeled and halved) Well Protein Nourisher cinnamon cloves onion (finely chopped) cashews milk Salt and pepper Oil

200 g 1 large 2 scoops 2 small sticks 2-3 1 4-5 2 cups to taste 1 tbsp

Method Boil mushrooms, potatoes, cloves, cinnamon, cashews in 2 cups of water. Cool and run in a blender with 2 cups of milk and Well Protein Nourisher to get a thick smooth paste. In a deep pan heat oil and sauté onions till deep golden. Add salt and pepper to the mushroom mix. Let the soup come to a boil and allow it to simmer for five minutes before turning off the fire. Serve with toasted or fried crotons or soup sticks. Nutritive value per serving: Calories : 661kcal; Protein : 36 g; Carbohydrate : 48 g ; Fat : 34 g

31. Mexican Rice Serves 6 Ingredients Rice tomato puree large onions garlic ginger paste white pepper sugar sauce chilli-garlic sauce A few curry leaves Macroni 4 cheese cubes, grated Salt to taste Oil Well Protein Nourisher

500 g 500 g 4 1 tsp 1 tsp ½ tsp ½ tsp 4 tbsp 1 tbsp 100 g

4 tbsp 4 scoops


Method Boil rice, drain water and cool. Boil macroni, drain and cool. Heat oil and sautĂŠ onions. When light brown, add curry leaves, ginger, garlic paste, chilli powder, pepper, salt, sugar and Well Protein Nourisher. Stir fry for 2-3 minutes. Add the tomato puree and bring to a boil. Put in macroni and stir fry for 10 minutes on high flame. Take off fire and pour 1/3 rd of the mixture into a baking dish. Spread a layer of rice on it, then macroni. Repeat layering. Spread grated cheese on top. Dot with butter. Bake for 20-25 minutes till the top is brown and cheesy. Nutritive value per serving: Calories : 3091 kcal; Protein : 83 g; Carbohydrate : 500 g ; Fat : 4 g

32. Cheese bouches Serves 4 Ingredients Cheese Milk Maida Well Protein Nourisher Salt and pepper A pinch of soda Oil for deep-frying Optional: 2 green chillies, chopped finely

100 g 1-cup 2 tbsp 2 scoops to taste

Method Grate the cheese. Mix all the ingredients in a bowl to make a smooth paste. Heat oil in a deep pan and add paste with a spoon to form small balls. Fry to a golden brown. Serve hot with ketchup. Nutritive value per serving: Calories : 983 kcal; Protein : 61 g; Carbohydrate : 39 g ; Fat : 65 g

33.Vegetable au gratin Serves 4 Ingredients half boiled seasonal vegetables diced and cubed (can include carrots, cauliflower, beans, peas)

2 cups


cream wheat flour (atta), dry roasted till light brown onion (chopped finely) milk Well Protein Nourisher, roasted lightly oil/butter Salt and pepper to taste

2 tbsp 1 tbsp 1 2 cups 2 scoops 1 tbsp

Method Heat oil in deep pan. Saute onions till light pink. Add roasted atta and Well Protein Nourisher and stir fry for a minute. Mix the rest of the ingredients in a big bowl and add to the pan. Bring to a boil, stirring occasionally. Let it simmer till it attains the thickness desired. Serve piping hot. Nutritive value per serving: Calories : 725 kcal; Protein : 44 g; Carbohydrate : 60 g ; Fat : 78 g

34. Thai Vegetable Curry Serves 4 Ingredients For the paste vegetable/chicken stock cubes 4 coriander seeds 1 tbsp cumin seeds 1 tsp green chillies 8 chopped onion 1 garlic 8 cloves 2� piece galangal (type of ginger) 1 small stem of chopped lemon grass rind of one lemon a few sprigs of fresh coriander 4 peppercorns 10 basil leaves 1 tsp salt Dry roast the coriander seeds and cumin seeds for 3-4 minutes. Cool. Put in a blender with the rest of the ingredients and blend, adding a few drops of water if required. For the curry 3 cups coconut milk 2 tbsp oil


1” piece galangal, sliced thinly 10 basil leaves 8 lime leaves salt to taste 2 scoops Well Protein Nourisher 500 gm mixed vegetables (baby corn, beans, carrots, cauliflower) OR 500 gm chicken cut in 1” pieces Method Heat oil in a deep pan and saute the green paste. Add Well Protein Nourisher and stir-fry for another minute. Add the coconut milk and galangal, mix well and cook for another minute. Add salt and all the vegetables and cook till done. Serve hot with steamed rice. Calories : 2441 kcal; Protein : 42 g; Carbohydrate : 184 g ; Fat : 215 g

35. Spaghetti in spinach sauce Serves 4 Ingredients 1 packet spaghetti (200 g), boiled and drained as per instruction on packet 500 g spinach, chopped finely 2 onions, chopped finely 2 scoops Well Protein Nourisher 4 large tomatoes pureed 2 tbsp tomato sauce 8-10 cloves garlic, grated or chopped fine ½ tsp fine oregano seeds (ajwain) 4 tbsp cream cheese 1 tbsp fresh cream 4 tbsp oil Chilli & salt to taste Method In a large pan, heat oil. Add oregano and let it splutter before adding onions and garlic. Stirfry on high flame till mixture is golden brown. Add Well Protein Nourisher and stir-fry on high flame for 2 minutes. Add tomato sauce, puree, chilli powder, salt and spinach. Cover and allow the mixture to cook for 15 minutes, stirring occasionally. When the excess water has dried, add the fresh cream and cream cheese to make a nice thick sauce. Take the boiled spaghetti in a large oven proof flat dish and pour the sauce over it. Microwave or bake it for 2 minutes before serving. Nutritive value per serving: Calories : 1818 kcal; Protein : 64 g; Carbohydrate : 203 g ; Fat : 81 g


36. Vegetable Manchurian Serves 6-8 Ingredients For Manchurian balls 1 small cabbage, shredded finely 1 small cauliflower, shredded finely 1 onion chopped finely 15-18 cloves garlic, chopped finely ½” piece ginger, grated 2 tbsp cornflour 2 tbsp refined flour 3 scoops Well Protein Nourisher 3-4 green chillies Pinch of soda Salt to taste Oil for deep frying For sauce 2 tbsp soy sauce 4 tbsp tomato ketchup 1 tsp vinegar 1 tsp green chilli sauce Few drops tabasco sauce 2 onions, finely chopped 2 tbsp cornflour 2 cups water 2 tbsp oil Salt to taste Method Take all the ingredients for the Manchurian balls and mix well with some water to make a very thick paste. Heat oil and shape balls with hands and fry to a light brown. Drain excess oil on tissue. In another pan take two tbsp of oil and sauté onions and garlic till light brown. Mix the rest of the sauce ingredients in a mixing bowl and pour into the pan. Keep stirring till the sauce changes colour and becomes translucent, shiny, brown. Add the fried Manchurian balls and bring to a boil. Serve with hot steamed rice. Nutritive value per serving: Calories : 1036 kcal; Protein : 43 g; Carbohydrate : 73 g ; Fat : 63 g

37. Chocolate cake Serves 5-6


Ingredients 2 ½ cups refined flour (maida) 2 level tsp baking powder 1 pinch soda 2 tbsp custard powder 1 cup milk ½ cup curd 2 tbsp chocolate/cocoa powder 2 tsp coffee powder (optional) 1 ½ cup sugar 1 cup vanaspati ghee/oil 3 scoops Well Protein Nourisher 1 tsp vanilla/chocolate essence (optional) Method Sieve flour, chocolate powder, soda, baking powder and keep aside. In a big bowl mix milk, custard powder, curd, oil and sugar. Beat well till fluffy. Add the sieved mixture, Well Protein Nourisher, and coffee powder to the mixture and beat well. Pour on an 8” greased tray and bake till a fork comes out clean. Nutritive value per serving: Calories : 3211 kcal; Protein : 65 g; Carbohydrate : 381 g ; Fat : 163 g

38. British pound cake Serves 4-6 Ingredients 1 cup oil 1 ½ cup sugar 2 ½ cups refined flour 3 eggs ½ cup curd 4 scoops Well Protein Nourisher 3 spoons vanilla essence 3 level tsp baking powder Method Mix oil, sugar, curd, and eggs in a mixing bowl till light. Sieve flour and baking powder together. Add to the mixture and stir well. Add rest of the ingredients and make a smooth batter. Pour into 8” greased baking tray. Bake till a nice light brown (about 20 mins in a round oven) and insert knitting needle in the middle of the cake and pull it out. If the needle comes out clean, the cake is done. Or else bake some more. Nutritive value per serving: Calories : 3981 kcal; Protein : 96 g; Carbohydrate : 504 g ; Fat : 178 g


39. Pancakes Serves 4 Ingredients 1 cup refined flour 1 egg 1 tsp vanilla essence 1 tbsp milk powder 1 ½ cups milk 1 tbsp sugar 2 scoops Well Protein Nourisher Oil for shallow frying Method Mix all ingredients, except oil, to make a batter of pouring consistency. Grease the non-stick tawa and put one tbsp of the batter for one pancake. Spread lightly and flip side when light brown. Take off the tawa and serve hot with honey. Nutritive value per serving: Calories : 1056 kcal; Protein : 45 g; Carbohydrate : 135 g ; Fat : 36 g

40. Shrewsbury biscuits Makes about 30 Ingredients 750 g refined flour 350 g margarine 250 g sugar 50 g chocolate powder 2 level tsp baking powder 4 scoops Well Protein Nourisher 4 tbsp milk (in case the dough does not bind you can add 1 tbsp more) 1 tsp vanilla essence if you are not using chocolate powder 15-20 almonds, sliced Method Beat margarine and sugar till fluffy. Add the rest of the ingredients and make into a dough. Roll out lightly and cut with sharp edged glass into small roundels. Press almond slices on each roundel. Lightly dust tray with flour and place the roundels on it. Bake for about 15 minutes on 150 degree or till golden brown. Cool and store in an air tight container. Nutritive value per serving:


Calories : 3973 kcal; Protein : 154 g; Carbohydrate : 812 g ; Fat : 40 g

41. Matar Kachori Serves 3-4 Ingredients For the filling 1 cup peas (about 150 g), boiled in salt water 1 tsp cumin, roasted and ground Pinch of asafetida (hing) 2 green chillies, chopped finely ¼ tsp oregano seeds, lightly roasted Salt to taste For the dough 1 cup refined flour 1 cup wheat flour 3 scoops Well Protein Nourisher 2 tbsp oil Oil for frying Method Knead the dough with water. The dough should be hard. Divide into 10-12 balls. Take all the ingredients for the filling and mash well, divide into 10-12 portions. Roll out each ball of dough to about 5”, put in filling, seal and rollout again. Deep fry to a golden brown, drain off oil on tissue and serve piping hot with green chutney. Nutritive value per serving: Calories : 1598 kcal; Protein : 59 g; Carbohydrate : 216 g ; Fat : 55 g

42. Hariyali kebabs Serves 6 Ingredients 250 g spinach, soaked in boiling salted water for 3-4 minutes, drained. 1 cup channa dal, boiled in salted water, and drained 1 cup fresh paneer, grated 1 tsp garlic, ginger paste 1” cinnamon 1 cardamom 4-5 peppercorns 1 onion, grated


2 green chillies, chopped finely 2 scoops Well Protein Nourisher Salt, chilli powder to taste Oil for deep frying Method Grind cinnamon, cardamom, peppercorns together. In a shallow pan heat 1 tsp of oil and sautĂŠ the onion, garlic, and ginger. Add the chilli powder, Well Protein Nourisher and stir fry on high flame for a minute before taking of the fire. In a large bowl mash the spinach and dal together. Add all the fried masalas, salt, green chillies and mix well again. Take a small portion of the mixture and shape like a ball. Make a deep dent with your thumb and put a bit of paneer inside and seal. Dry roll in bread crumbs and deep fry. Serve hot with green chutney or sauce. Nutritive value per serving: Calories : 1492 kcal; Protein : 81 g; Carbohydrate : 107 g ; Fat : 82 g

43. Dhokla Serves 4-5 Ingredients 400 g curd 200 g besan 2 scoops Well Protein Nourisher ½ tsp soda bicarb a pinch of sugar salt to taste For tempering 1 tsp oil 1 tsp mustard seeds 1 bunch fresh coriander 5-6 green chillies 2 tsp grated coconut Method Mix curd and besan and ferment overnight. Add soda bicarb and Well Protein Nourisher, sugar and salt and beat thoroughly till smooth. Grease dish for Dhokla. Pour in the greased tray and steam for 20 minutes in a pressure cooker or microwave for 8 minutes till a fork inserted comes out clean. Cool and cut into pieces. In a deep pan heat oil and splutter mustard seeds. Add the rest of the tempering and stir fry for a couple of minutes. Add the dhokla pieces and mix well. Serve with mint or sonth chutney. Nutritive value per serving:


Calories : 1174 kcal; Protein : 65 g; Carbohydrate : 138 g ; Fat : 40 g

44. Namakpara Servings -2 Ingredients Wheat flour 100 gm Ajwain Âź tsp Turmeric a pinch Red chilli powder to taste Salt to taste Well Protein Nourisher 2 scoops Oil for deep-frying Method Mix all the ingredients, add 2 tsp oil and sufficient water to make a smooth dough. Divide into 4 or 5 equal portions and roll out into thin sheets. With the help of a knife cut out diamond shaped pieces of desired size. Heat oil in a frying pan and deep fry the cut pieces till they are golden brown in colour. Variation: Instead of wheat flour, maida can also be used. Nutritive value per serving: Calories : 385 kcal; Protein : 15 gm; Carbohydrate : 37 gm ; Fat : 21 gm Diets containing high amounts of animal protein increase calcium excretion in urine. There is clinical evidence to show that soy protein reduces calcium excretion and thus helps in better dietary calcium-utilization.

45. Pakora Servings -2 Ingredients Besan 80 grams Onions (medium), sliced 2 Red chilli powder to taste Salt to taste Well Protein Nourisher 2 scoops Oil for deep frying


Method Mix all the ingredients. Add as little water as possible and make a stiff dough. Heat oil in a pan. Drop spoonfuls of the mix into hot oil. Deep fry till crisp and golden brown. Serve with green chutney. Variation: Instead of onions other vegetables can also be used, most commonly used are chopped spinach, potato slices and cauliflower florets. Nutritive value per serving: Calories : 447 kcal; Protein : 18 gm; Carbohydrate : 36 gm ; Fat : 28 gm Studies indicate that consumption of soy protein along with isoflavones reduces hot flushes and insomnia in menopausal women.

46. Date Dumplings Serves 4-5 Ingredients For the filling 200 g dates 100 g palm jaggery For the dough 2 cups refined flour 4 scoops Well Protein Nourisher 1 tbsp oil Oil for deep frying Method Deseed dates and mash well with jaggery. Make tight dough with water. Divide into 15 portions. Roll out each ball very thin and put one spoon of filling in the center. Fold each side to make a square. Deep fry dumplings to light brown. Can be eaten alone or served hot with vanilla ice cream. Nutritive value per serving: Calories : 2180 kcal; Protein : 40 g; Carbohydrate : 375 g ; Fat : 59 g

47. Malpua Serves 4 Ingredients 2 cups refined flour


½ cup sugar ½ cup jaggery 1 tsp star aniseed (saunf) 2 scoops Well Protein Nourisher Oil for deep frying Milk (1-2 cups) Method Mix all the ingredients to a thick batter in milk. Let the batter stand for half an hour. Take a serving spoon and drop dollops in hot oil. The batter will spread in the oil. Fry till a deep golden brown. Drain excess oil on tissue. Serve hot. Nutritive value per serving: Calories : 1631 kcal; Protein : 42 g; Carbohydrate : 263 g ; Fat : 24 g

48. Besan halwa Serves 4 Ingredients 1 cup besan 4 tbsp vanaspati ghee 2 scoops Well Protein Nourisher, lightly roasted 1 cup sugar 2 cups hot water 2 tbsp roasted cashews/walnuts Method Fry besan in vanaspati ghee till it turns brown and gives off roasted smell. Add Well Protein Nourisher and mix well. Add hot water while stirring all the time. Add sugar and keep stirring till sugar dissolves. Top with roasted nuts and serve hot. Nutritive value per serving: Calories : 1795 kcal; Protein : 49 g; Carbohydrate : 213 g ; Fat : 83 g

49. Rabri Servings -2 Ingredients Milk 1 cup Paneer, grated 50 gm Sugar, powdered 45 gm Corn flour 5 gm


Pistachios, chopped 1 tsp Almonds, chopped 1 tsp Well Protein Nourisher 2 scoops Method Make a smooth paste of corn flour, Well Protein Nourisher and a little milk. Add the paste to remaining milk and boil the milk in a heavy-bottomed pan while stirring continuously. Add grated paneer to the boiling milk. Add sugar, allow the mixture to simmer on low flame stirring continuously. When the mixture becomes thick, remove from flame, add cardamom powder and half the amount of chopped nuts. Mix well and pour into a serving dish. Garnish with remaining chopped nuts, chill and serve. Nutritive value per serving: Calories : 356 kcal; Protein : 19 gm; Carbohydrate : 32 gm ; Fat : 13 gm The protein requirement during pregnancy and lactation increases. One of the ways to meet the increased protein requirement is by supplementing food with soy protein isolate.

50. Chocolate fudge About 6 pieces Ingredients Condensed milk 100 gm Sugar 2 tbsp Drinking chocolate 3 tbsp Butter 2 tbsp Corn flour 1 tsp Cashew nuts, broken 2 tsp Well Protein Nourisher 1 scoop

Method Mix all the ingredients except the cashew nuts in a heavy-bottomed pan and heat. Cook on low flame, stirring continuously till the mixture thickens and starts leaving the sides of the pan. Add the broken cashew nuts, mix well and pour into a greased plate. Cool the mixture and before it hardens cut into pieces.


Children will especially like this recipe. Nutritive value for 6 pieces: Calories : 800 kcal; Protein : 20 gm; Carbohydrate : 95 gm ; Fat : 40 gm Soy protein isolate has been included in meal replacement preparations used in weight loss programs and has also been used by athletes. Glossary Besan Black gram dal Bottle gourd Bitter gourd Cardamom Cinnamon Cloves

Chick pea or Bengal gram dal flour Split urad dal Lauki karela Elaichi Dalchini Laung A mixture of powdered spices (Cloves, cinnamon, shajira and cardamom) Garam masala available in the market as such Ghee Clarified butter Garlic Lahsun Poppy seeds Khus Khus seeds Mustard seeds Rai Turmeric Haldi Cumin Jeera Bay leaves Tej patta Basil leaves Tulsi leaves Peppercorns Sabut Kalimirch Coriander Dhania Galangal Ginger like root Sonth Sweet tamarind chutney Jaggery Gur Idli rawa Broken parboiled rice (available in market as such) Maida Refined wheat flour Roasted chana dal Roasted Bengal gram or chick pea (also called chutney dal) Tawa Shallow frying pan Karai Deep sauce pan

Recipes with Well Protein Nourisher  

Recipes with Well Protein Nourisher