1. Use dal and paneer to carry the protein load fish usually does
The Mediterranean diet's most cited health credential is the 2013 PREDIMED trial, published in the New England Journal of Medicine, which found a 30% reduction in major cardiovascular events among participants who followed it, and the diet's plant-based arm performed comparably to the fish-forward one. The protein architecture is the first thing to sort. In Greek and Spanish kitchens, grilled fish appears at almost every main meal. In an Indian vegetarian kitchen, that slot belongs to dal, rajma, chole, and paneer. A 100g serving of masoor dal delivers roughly 9g of protein alongside soluble fibre that lowers LDL cholesterol, the same mechanism the Mediterranean diet exploits through fish and legumes. The swap is not a compromise. It is the same nutritional logic in a different ingredient.
