Quick single-person protein add-ons when the family's dal–rice or sabzi–roti is the main meal?
In homes where everyone eats the same dal–rice or sabzi–roti, I see people either eat extra later or cook something small for themselves. What one-person protein add-on do you actually make that needs minimal time and doesn't change the family's plate? (Eg. stirred-in egg, crumbled paneer, roasted chana, spiced curd). Which ones taste good with the main meal and actually save time?
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Quick, single-person add-ons that actually save time and go with dal–rice or sabzi–roti: - Microwave scrambled egg in a mug (1 egg, 60–90s): ~6–7 g protein; season and stir into dal or on the side. - Crumbled paneer (50–75 g): ~8–12 g; 1–2 min in a hot pan with tadka, fold into the sabzi. - Greek/hung curd (100 g): ~8–10 g; make a spiced raita or spoon over dal. - Roasted chana or peanuts (handful, 25–30 g): ~5–8 g; sprinkle as a crunchy topping. - Soya granules/TVP (2–3 tbsp rehydrated): ~10–15 g; soak 5 min, sauté 3–4 min with masala. - Sprouted moong (50–75 g): ~5–8 g; toss raw or quick stir-fry. Prep tips: batch small portions and refrigerate for 2–3 days; always cook eggs/dairy fully for safety; match spices to the family meal to avoid changing plates.