India, Oct. 23 -- Protein is the building block of our body and an essential component of every meal. And while non-vegetarians have a wide range of sources from which to derive the macronutrient, vegetarians are certainly at a disadvantage on this front.

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound, according to Harvard Health. This translates to an average adult weighing 60 kg needing 48 grams of protein in their meals to stay healthy.

To help out, food blogger Kirti, who goes by the social media handle thevegetarianladki, took to Instagram on September 30 and shared a one-pot meal that is loaded with protein while being mindful of calories.

Kirti des...