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High Protein Bowl Recipe With High Protein Patty
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High Protein Bowl Recipe With High Protein Patty The Complete, Satisfying, Muscle-Fueling Meal

Crispy golden green mung bean and paneer patties packed with green peas, fresh spinach, roasted chickpea flour, and warming spices — served over a fresh crisp salad of romaine, tomato, cucumber, and red onion alongside a vibrant smoky roasted red pepper and paneer dipping sauce — a complete, fully plant-based high protein bowl delivering 25 to 35 grams of protein per serving with extraordinary flavor at every level.
Prep Time20 minutes
Cook Time25 minutes
Total Time45 minutes
Course: Breakfast
Servings: 4

Ingredients

  • For the High Protein Patties:
  • 2 cups whole green mung beans green moong dal — available at Indian grocery stores, Whole Foods, Sprouts, or Amazon soaked overnight or minimum 6 hours
  • 1 medium yellow onion finely chopped
  • 1 inch fresh ginger peeled and finely grated or minced
  • 2 –3 fresh green chilies finely chopped serrano peppers or jalapeños
  • 1 cup frozen green peas thawed
  • 1 large handful fresh baby spinach roughly chopped approximately ½ cup
  • 1 cup paneer grated available at Indian grocery stores, Whole Foods, or Trader Joe's
  • 2 tablespoons roasted chickpea flour — besan available at Indian grocery stores or Whole Foods — toast regular chickpea flour in dry pan 3–4 minutes until lightly golden if pre-roasted unavailable
  • ¾ teaspoon ground cumin
  • ½ teaspoon chaat masala available at Indian grocery stores or Amazon
  • 1 teaspoon sesame seeds
  • 2 teaspoons ground coriander
  • Salt to taste
  • Neutral oil for cooking vegetable oil or avocado oil
  • For the Roasted Red Pepper and Paneer Dipping Sauce:
  • ½ roasted red bell pepper roast over gas flame or under broiler until charred then peel — or use jarred roasted red peppers
  • 1 large handful fresh cilantro leaves
  • 1.4 oz paneer cubes 40 grams
  • 4 –5 dried red chilies soaked in warm water 15 minutes until softened
  • 3 –4 cloves fresh garlic peeled
  • ¼ cup plain whole milk yogurt Stonyfield, Chobani plain, or Fage plain
  • Salt to taste
  • 1 teaspoon dried oregano
  • For the Fresh Salad:
  • 1 medium red onion thinly sliced
  • 1 large tomato sliced or diced
  • 1 cucumber sliced or diced
  • Fresh romaine or butter lettuce leaves roughly torn
  • Fresh lemon juice to taste
  • Salt to taste
  • Dried oregano to taste

Instructions

  • Soak green mung beans overnight or minimum 6 hours in at least 4 cups cold water until beans have softened and swelled significantly — do not skip or shorten soaking time.
  • Drain and rinse soaked beans thoroughly before blending.
  • Place drained soaked mung beans in blender or food processor and blend until a thick coarse paste forms — mostly smooth with some texture remaining — do not add water unless absolutely necessary to get blender moving.
  • Transfer blended mung bean paste to a large mixing bowl.
  • Add finely chopped onion, grated ginger, chopped green chilies, thawed green peas, roughly chopped fresh spinach, grated paneer, roasted chickpea flour, ground cumin, chaat masala, sesame seeds, ground coriander, and salt.
  • Mix everything thoroughly until completely combined into a uniform well-seasoned mixture that holds together firmly when pressed — if mixture feels too wet add one additional tablespoon roasted chickpea flour and mix again.
  • Divide mixture into equal portions and shape each into a round flat patty approximately ¾ inch thick.
  • Heat a thin layer of neutral oil in a non-stick skillet or cast iron pan over medium heat until hot and shimmering.
  • Add patties in a single layer — do not overcrowd pan — and cook for 3–4 minutes per side until deeply golden brown and crispy on exterior and cooked through.
  • Do not flip patties until they release naturally from the pan — forced early flipping breaks patties apart.
  • Remove cooked patties and drain on a wire rack or paper towel-lined plate.
  • While patties cook make the dipping sauce — add roasted red bell pepper half, fresh cilantro, paneer cubes, soaked and drained dried red chilies, peeled garlic cloves, plain yogurt, salt, and dried oregano to a blender.
  • Blend on high speed until completely smooth and creamy — sauce should be vibrant in color thick enough to coat a spoon and deeply flavored.
  • Taste dipping sauce and adjust seasoning then transfer to a small serving bowl.
  • Assemble fresh salad — combine thinly sliced red onion, sliced or diced tomato, sliced or diced cucumber, and roughly torn fresh lettuce in a large bowl.
  • Squeeze fresh lemon juice generously over salad add salt and a pinch of dried oregano and toss well — dress just before serving to keep vegetables crisp.
  • Build each bowl — arrange a generous portion of fresh salad in the base of each serving bowl.
  • Place 2–3 hot crispy patties on top of or alongside the salad.
  • Add a generous spoonful of roasted red pepper and paneer dipping sauce on the side or drizzled directly over the patties.
  • Serve immediately while patties are hot and crispy.