Egg is the new gold right now, in the US with prices soaring and shelves looking emptier than usual. It’s all because of a bird flu outbreak that’s been messing with the breakfast routines of the Americans. Is there any respite for the Americans? The U.S. egg crisis stems from a devastating bird flu outbreak that has wiped out millions of egg-laying hens, leading to skyrocketing prices and supply shortages. Consumers are struggling with high costs, while restaurants and bakeries are forced to adjust menus. The crisis has also fueled demand for egg alternatives like plant-based substitutes and imported eggs. The government is taking measures, including increasing imports and supporting farmers, to stabilize the market. It may take time for consumers to see relief at grocery stores.
Meanwhile, here are a few Indian superfoods that can not only fill the protein gap but also add some exciting variety to the traditional breakfast and meals eaten in the US.
The powerhouse of protein, our desi Dal
Lentils are a staple in Indian cuisine, and for good reason. These tiny legumes pack a serious protein punch, offering about 18 grams of protein per cooked cup. They’re also rich in fiber, iron, and folate, making them a nutritious addition to any meal. From hearty stews to refreshing salads, lentils are versatile and can easily become a favorite in your kitchen.
Chana or chickpeas are not just for hummus, these are a great alternative to eggs
Chickpeas are another protein-rich legume, providing approximately 15 grams of protein per cooked cup. Beyond their protein content, they’re a great source of fiber, vitamins, and minerals. While hummus is a popular choice, chickpeas can also be roasted for a crunchy snack, tossed into salads, or cooked into flavorful curries.
Tofu is a protein superstar
Tofu, made from condensed soy milk, is a fantastic plant-based protein source, offering about 10 grams of protein per half-cup. It’s incredibly versatile—think tofu scrambles, stir-fries, or even blended into smoothies for a protein boost. Plus, it takes on the flavor of whatever it’s cooked with, making it a culinary chameleon.
Yogurt is rich in protein
Greek yogurt is more than a breakfast food; it’s a protein powerhouse with about 16 grams of protein per 5-ounce serving. It’s also full of calcium and probiotics, which help maintain bone and digestive health. Have it plain, with fruit, or as a dip or smoothie base.
Paneer is a protein lover’s delight
Paneer, or Indian cottage cheese, is a fresh, non-aged cheese that’s a staple in many Indian dishes. It’s rich in protein, offering about 12 grams per half-cup, and is also a good source of calcium. Paneer can be added to salads, wraps, or enjoyed on its own.
Almonds are the ultimate protein snacks
Almonds taste great and serve up around 6 grams of protein per ounce (approximately 23 almonds). They’re loaded with healthy fat, vitamin E, and magnesium. Eat them as a snack, use them to top a salad, or blend them together with almond butter to make a yummy spread.
Mighty and powerful pumpkin seeds
Pumpkin seeds, provide approximately 7 grams of protein per ounce. They are also a good source of iron, magnesium, and zinc. The seeds may be roasted and consumed as a snack, used as a topping for salads or yogurt, or added to granola mixes.
Incorporating these Indian superfoods into your diet can help bridge the protein gap left by the egg shortage. Not only are they nutritious, but they also offer a delightful array of flavors and textures to keep your meals exciting.
