High Protein Breakfast
A fresh, protein-rich breakfast bowl made with juicy shrimp, lightly cooked vegetables, and a creamy yogurt finish. This dish brings together bold spices, crunch, and a refreshing tang — perfect for starting your day on a flavorful note.
๐งพ Ingredients
๐ฆ Shrimp
- 1 cup small shrimp (peeled, deveined, tail-off, frozen/raw)
- Salt to taste
- Black pepper to taste
- ¼ tsp garam masala
- ½ tsp red chili powder
- 1 tsp lemon juice
๐ฅฆ Vegetables
- ½ cup broccoli
- ½ cup cauliflower
- ¼ cup green peas
- ¼ cup carrot (chopped)
- ¼ cup beans (chopped)
- Salt, pepper, chili powder (same as shrimp for light seasoning)
๐ณ Cooking Base
- 2 tbsp oil (your choice)
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- Curry leaves
- 1 medium red onion (~100g), chopped
- 1 medium tomato, chopped
- 1 tsp ginger garlic paste
๐ฅฃ Final Mix
- 100 ml thick curd (yogurt), well beaten
๐ณ Preparation
1) Cook the Shrimp
Boil frozen shrimp in water for about 5–7 minutes until fully cooked.
Drain and let it sit for 30 seconds to remove excess water.
Marinate with:
- Salt
- Black pepper
- Garam masala
- Red chili powder
- Lemon juice
Let it rest for 15 minutes.
2) Cook the Vegetables
- Lightly cook broccoli and cauliflower until slightly crunchy (not soft)
- Cook peas, carrot, and beans until just done
Season lightly with:
- Salt
- Pepper
- Chili powder
3) Prepare the Masala Base
Heat oil in a pan on medium flame.
Add:
- Mustard seeds
- Cumin seeds
- Curry leaves
Once they splutter:
- Add chopped onion → sauté until soft and slightly translucent
- Add tomato → cook for 2 minutes
- Add ginger garlic paste → sauté until raw smell disappears
4) Combine Everything
Add marinated shrimp and vegetables to the pan.
Cook for 4–5 minutes until everything is well mixed and coated with masala.
Taste and adjust salt if needed.
5) Final Yogurt Mix
Beat thick curd for about 2 minutes until smooth.
Let the cooked mixture cool slightly (important).
Then mix it gently into the curd.
๐ฝ๏ธ Serve
Serve fresh as a warm or slightly cooled salad bowl.
You can add a squeeze of lemon or fresh coriander on top for extra flavor.
๐ฝ๏ธ Total Nutrition (Spiced Shrimp & Veggie Yogurt Salad Bowl)
๐ฅ Calories
~300–350 kcal
๐ณ Protein
- Shrimp: ~20–22 g
- Vegetables: ~5–6 g
- Curd (100 ml): ~3–4 g
- Total protein: ~28–32 g
High protein and very filling.
๐ Carbohydrates
- Total carbs: ~18–22 g
- Fiber: ~5–6 g
- Net carbs: ~13–16 g
Balanced carbs with good fiber.
๐ฅ Fat
- Oil (2 tbsp): ~28 g
- Curd: ~4–5 g
- Shrimp: ~1–2 g
- Total fat: ~32–35 g
- Fat breakdown
- Saturated fat: ~6–7 g
- Monounsaturated fat: ~15–18 g
- Polyunsaturated: ~6–8 g
- Trans fat: 0 g
Rich and energy-dense due to oil.
๐ง Cholesterol
- Shrimp: ~180–200 mg
- Curd: ~10 mg
- Total cholesterol: ~190–210 mg
Normal for most healthy adults.
โก Key vitamins & minerals
- Vitamin B12 (shrimp)
- Iron & Zinc
- Selenium
- Calcium (from curd)
- Potassium ~800–900 mg
- Fiber & antioxidants from vegetables
๐ฝ๏ธ Satiety level
Very filling meal
High protein + healthy fats
Keeps you full for 3–5 hours
โญ Nutrition score
9 / 10
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