20 Protein-Packed International Dishes You Need to Try Right Now!

Travel the world through your taste buds with these 20 protein-rich meals that bring global flavors straight to your kitchen.

From the vibrant spices of Indian cuisine to the hearty comfort of Mediterranean dishes, each recipe is a delicious way to boost your protein intake while exploring new tastes.

Whether you’re looking for nutritious weeknight dinners or exotic dishes to impress your guests, this list has something for everyone. Get ready to savor the richness of international cuisine with these protein-packed delights!

1. Thai Green Curry with Chicken

This luscious Thai Green Curry is a fragrant combination of tender chicken, coconut milk, and a medley of vegetables, all infused with the irresistible flavors of lemongrass and lime leaves.

Rich in protein, this dish also offers a delightful balance of spicy and creamy, making it a perfect choice for dinner. Serve it over jasmine rice to soak up the aromatic sauce and enjoy a meal that’s both comforting and exotic.

Ingredients:

• 500g chicken breast, sliced

• 400ml coconut milk

• 2-3 tablespoons green curry paste

• 1 bell pepper, sliced

• 1 zucchini, sliced

• 1 cup baby spinach

• Fresh basil and lime for garnish

Instructions:

1. Heat a pan over medium heat and add the green curry paste. Fry for a minute until fragrant.

2. Add the chicken slices and cook until browned.

3. Pour in the coconut milk and bring to a simmer.

4. Add the bell pepper, zucchini, and baby spinach. Cook until vegetables are tender.

5. Garnish with fresh basil and lime before serving over jasmine rice.

2. Moroccan Chickpea Tagine

Experience the warmth of Moroccan spices with this hearty Chickpea Tagine, a vegetarian delight that doesn’t skimp on protein.

Bursting with flavor from ingredients like cumin, coriander, and cinnamon, this dish is a celebration of global flavors. Serve it with fluffy couscous to absorb the aromatic sauce, making it a satisfying meal for any occasion.

Ingredients:

• 1 can chickpeas, drained

• 1 onion, diced

• 2 garlic cloves, minced

• 1 can diced tomatoes

• 1 tablespoon cumin

• 1 tablespoon coriander

• 1 teaspoon cinnamon

• 1 cup vegetable broth

• Dried apricots and almonds for garnish

Instructions:

1. In a pot, sauté the onion and garlic until soft.

2. Stir in the spices and cook for a minute.

3. Add the chickpeas, tomatoes, and vegetable broth. Simmer for 20 minutes.

4. Serve with couscous, garnished with dried apricots and almonds.

3. Japanese Teriyaki Salmon

Savor the delicate flavors of Japan with this Teriyaki Salmon, a dish that’s not only delicious but also packed with omega-3 protein goodness.

The sweet and savory teriyaki glaze complements the rich, flaky salmon perfectly, making for a meal that feels indulgent yet healthy. Serve it with steamed rice and sautéed bok choy for a complete, nutritious experience.

Ingredients:

• 2 salmon fillets

• 1/4 cup soy sauce

• 2 tablespoons honey

• 1 tablespoon rice vinegar

• 1 teaspoon sesame oil

• Sesame seeds and green onions for garnish

Instructions:

1. In a bowl, whisk together soy sauce, honey, rice vinegar, and sesame oil.

2. Marinate the salmon in the mixture for 30 minutes.

3. Preheat a grill or pan over medium heat and cook the salmon for 5-6 minutes on each side.

4. Garnish with sesame seeds and green onions before serving with rice and vegetables.

4. Indian Lentil Dal

Warm your soul with a bowl of Indian Lentil Dal, a staple that’s both comforting and protein-rich.

This dish combines red lentils with a medley of spices, creating a flavorful experience that pairs beautifully with rice or naan. Not only is it nutritious, but it also introduces a delightful taste of Indian culture into your dining routine.

Ingredients:

• 1 cup red lentils

• 1 onion, chopped

• 2 tomatoes, chopped

• 2 garlic cloves, minced

• 1 teaspoon turmeric

• 1 teaspoon cumin

• Fresh cilantro for garnish

Instructions:

1. Rinse the lentils and cook in water until soft.

2. In a pan, sauté onion and garlic until translucent.

3. Add tomatoes and spices, cooking until the tomatoes soften.

4. Mix in the cooked lentils and simmer for 10 minutes.

5. Garnish with fresh cilantro before serving with rice or naan.

5. Italian Quinoa Salad

This Italian Quinoa Salad is a protein-packed powerhouse, combining the nutty flavor of quinoa with fresh vegetables and zesty Italian dressing.

Perfect for a light lunch or as a side dish, it’s a refreshing take on traditional pasta salads. The diverse textures and vibrant colors make this dish not only nutritious but also incredibly appealing to the eye.

Ingredients:

• 1 cup cooked quinoa

• 1 cup cherry tomatoes, halved

• 1 cucumber, diced

• 1/4 cup red onion, diced

• 1/4 cup olives, sliced

• 1/4 cup feta cheese

• Olive oil, lemon juice, salt, and pepper for dressing

Instructions:

1. In a large bowl, combine cooked quinoa, tomatoes, cucumber, red onion, olives, and feta.

2. Drizzle with olive oil and lemon juice, then season with salt and pepper.

3. Toss gently to combine and serve chilled or at room temperature.

6. Spanish Chickpea and Spinach Stew

This hearty Spanish Chickpea and Spinach Stew is a delightful way to enjoy protein-rich meals with a Mediterranean flair.

The combination of chickpeas, tender spinach, and rich tomatoes creates a satisfying dish that bursts with flavor. Perfect for warming up on a chilly evening, this stew is both nutritious and loaded with global flavors.

Ingredients:

• 1 can chickpeas, drained

• 2 cups fresh spinach

• 1 onion, chopped

• 2 garlic cloves, minced

• 1 can diced tomatoes

• 1 teaspoon smoked paprika

Instructions:

1. In a pot, sauté onion and garlic until soft.

2. Add chickpeas, tomatoes, and smoked paprika.

3. Simmer for 15 minutes and stir in fresh spinach until wilted.

4. Serve with crusty bread or over rice.

7. Greek Yogurt Chicken Souvlaki

Experience the taste of Greece with these Chicken Souvlaki skewers, marinated in creamy Greek yogurt and spices, making them tender and flavorful.

Grilled to perfection, they make for an excellent protein-rich meal that can be served with a side of tzatziki sauce and pita bread. The vibrant flavors and juicy chicken will transport your taste buds to the Mediterranean coast.

Ingredients:

• 500g chicken breast, cubed

• 1 cup Greek yogurt

• 2 tablespoons olive oil

• 2 garlic cloves, minced

• 1 tablespoon oregano

• Salt and pepper to taste

Instructions:

1. In a bowl, mix Greek yogurt, olive oil, garlic, oregano, salt, and pepper.

2. Add the chicken cubes and marinate for at least 1 hour.

3. Thread onto skewers and grill for about 10-15 minutes until cooked through.

4. Serve with tzatziki sauce and pita bread.

8. Korean Beef Bulgogi

Indulge in the savory flavors of Korean cuisine with this Beef Bulgogi, marinated in a sweet and tangy sauce that infuses the meat with incredible taste.

Rich in protein, this dish is a quick and satisfying meal ideal for busy weeknights. Serve it with rice and pickled vegetables for a complete experience of global flavors.

Ingredients:

• 500g beef sirloin, thinly sliced

• 1/4 cup soy sauce

• 2 tablespoons brown sugar

• 2 garlic cloves, minced

• 1 tablespoon sesame oil

• Green onions and sesame seeds for garnish

Instructions:

1. In a bowl, mix soy sauce, brown sugar, garlic, and sesame oil.

2. Marinate the beef in the mixture for at least 30 minutes.

3. Heat a pan over high heat and stir-fry the beef until cooked through.

4. Garnish with green onions and sesame seeds before serving with rice.

9. Lebanese Mujadara

Mujadara is a traditional Lebanese dish that combines lentils, rice, and caramelized onions for a hearty and protein-rich meal.

This dish is perfect for those who crave comfort food with a healthy twist, showcasing the beautiful simplicity of global flavors. It’s often served with a side of yogurt or salad for a refreshing contrast.

Ingredients:

• 1 cup lentils

• 1 cup rice

• 2 onions, sliced

• 4 cups water

• 1 teaspoon cumin

• Salt and pepper to taste

Instructions:

1. In a pot, cook lentils in water until tender.

2. Add rice, cumin, salt, and pepper, cooking until rice is done.

3. In a separate pan, caramelize onions until golden brown.

4. Serve lentil mix topped with caramelized onions.

10. Brazilian Feijoada

Feijoada is a hearty Brazilian stew that showcases black beans and a variety of meats, making it a protein-rich delight.

This dish is traditionally served with rice, collard greens, and orange slices, creating a colorful plate that embodies the essence of Brazilian cuisine. It’s perfect for gatherings and special occasions, bringing people together over a delicious meal.

Ingredients:

• 2 cups black beans, soaked overnight

• 500g pork shoulder, cubed

• 250g sausage, sliced

• 1 onion, chopped

• 4 garlic cloves, minced

• 4 cups water

• Salt and pepper to taste

Instructions:

1. In a pot, sauté onion and garlic until soft.

2. Add pork and sausage, browning the meat.

3. Add soaked beans and water, simmering for 2 hours until everything is tender.

4. Serve with rice, collard greens, and orange slices.

11. Turkish Red Lentil Soup

This Turkish Red Lentil Soup is not only comforting but also nutrient-dense, making it a wholesome choice for any meal.

Blended to a creamy consistency and flavored with spices like mint and paprika, it offers a delightful twist on traditional soups. Perfect as a starter or a light meal, it’s sure to warm your heart and satisfy your hunger.

Ingredients:

• 1 cup red lentils

• 1 onion, chopped

• 2 carrots, diced

• 4 cups vegetable broth

• 1 teaspoon paprika

• Fresh mint for garnish

Instructions:

1. In a pot, sauté onion and carrots until soft.

2. Add lentils, broth, and paprika, cooking until lentils are tender.

3. Blend the soup until smooth and serve hot, garnished with fresh mint.

12. Filipino Chicken Adobo

Chicken Adobo is a beloved Filipino dish that features tender chicken simmered in a savory-sour marinade of soy sauce, vinegar, and garlic.

This dish is packed with protein and flavor, making it a staple in Filipino households. Serve it with steamed rice to absorb the rich sauce, creating a truly satisfying meal.

Ingredients:

• 1 kg chicken, cut into pieces

• 1/2 cup soy sauce

• 1/2 cup vinegar

• 1 onion, sliced

• 4 garlic cloves, minced

• Bay leaves and black pepper for seasoning

Instructions:

1. Marinate chicken in soy sauce, vinegar, garlic, and seasonings for at least 30 minutes.

2. In a pot, sauté onion until soft, then add marinated chicken.

3. Simmer for 30 minutes until chicken is cooked through.

4. Serve hot with steamed rice.

13. Ethiopian Lentil Misir Wot

Misir Wot is a flavorful Ethiopian lentil dish that showcases a rich blend of spices, making it both delicious and protein-packed.

Cooked slowly with onions, garlic, and berbere spice, this dish is often served with injera, a traditional sourdough flatbread that beautifully complements the flavors. It’s a fantastic way to explore the bold tastes of Ethiopian cuisine.

Ingredients:

• 1 cup red lentils

• 1 onion, diced

• 2 garlic cloves, minced

• 2 tablespoons berbere spice

• 4 cups vegetable broth

Instructions:

1. In a pot, sauté onion and garlic until golden.

2. Add lentils, berbere spice, and broth, simmering until lentils are tender.

3. Serve with injera for a complete Ethiopian meal.

14. Russian Beef Stroganoff

Beef Stroganoff is a classic Russian dish that features tender beef strips cooked in a creamy mushroom sauce, offering a satisfying and protein-rich meal.

Served over egg noodles or rice, this dish is perfect for warm gatherings and family dinners, providing comfort with every bite. The rich flavors and creamy texture make it a timeless favorite.

Ingredients:

• 500g beef strips

• 1 onion, chopped

• 200g mushrooms, sliced

• 1 cup sour cream

• 2 cups beef broth

Instructions:

1. In a pan, sauté onion and mushrooms until golden.

2. Add beef strips, cooking until browned.

3. Stir in beef broth and simmer for 15 minutes.

4. Add sour cream and heat through before serving over noodles or rice.

15. Vietnamese Pho

Pho is a fragrant Vietnamese noodle soup that combines rich broth with rice noodles, fresh herbs, and protein, typically beef or chicken.

This dish is not only delicious but also nutritious, packed with flavor from spices like star anise and cinnamon. Serve it with lime wedges and bean sprouts for a fresh twist, creating a satisfying meal that warms the soul.

Ingredients:

• 200g rice noodles

• 300g beef or chicken, sliced

• 1 onion, quartered

• 2-3 star anise

• 1 cinnamon stick

• Fresh herbs and lime for serving

Instructions:

1. In a pot, simmer onion, star anise, and cinnamon in water to make the broth.

2. Add sliced meat and cook until tender.

3. Cook rice noodles according to package instructions.

4. Serve broth over noodles, garnished with fresh herbs and lime.

Conclusion

These 20 protein-packed international dishes offer a delightful journey through global flavors, catering to both the adventurous palate and those seeking nutritious meals.

From the comforting warmth of Indian Dal to the vibrant freshness of Thai Curry, there’s something here for everyone to enjoy. So gather your ingredients, unleash your inner chef, and bring the world to your table!