Low-cost protein add-ons for everyday rice/roti meals — what actually works?
Many home meals are centered on rice or rotis and buying meat or paneer every day isn't affordable. What small, cheap additions from your region do you mix into a normal family meal to boost protein and keep you full — roasted chana, moong sprouts, peanut chutney, besan gravies, curd, something else? Share simple options that don't need a separate full-cook routine.
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Practical points that help in real life: aim for a protein “boost” of roughly 15–25 g at a main meal (a useful dietitian guideline) by adding one or two small items rather than a full extra dish. Cheap, quick add-ons: roasted chana/boiled peanuts or peanut chutney, moong sprouts (lightly cooked), sattu or roasted chana powder stirred into dal/curd, besan-based gravies or chillas, curd/buttermilk, soya granules/TVP rehydrated into curries, a boiled egg, or a spoonful of milk powder in dal/raita. Combine cereals + legumes (rice+dal, roti+besan/sattu) for better amino-acid balance. Tip: mix these into the main pot or use as a chutney/relish to avoid separate cooking. Safety: avoid raw sprouts for very young, elderly, pregnant or immunocompromised people — cook them briefly to reduce food-safety risk.