Vegetable Salad With Salmon

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VEGETABLE SALAD WITH SALMON


Description

A Vegetable Salad with Salmon is a dish consisting of pieces of food in a mixture, sometimes with at least one raw ingredient. It is often dressed, and is typically served at room temperature or served warm.

Vegetable Salad With Salmon may be served at any point during a meal: appetizer, side dish or main course salads—usually containing a portion of a high-protein foods, such as meat, fish, eggs, legumes, or cheese.

 


Ingredients

  • Salmon (sautéed/ baked) – 1 serving
  • Tomato (diced, seeds removed) – 1 medium
  • Cucumber(diced, seeds removed) – 1 medium
  • Onion, sliced – 14
  • Leaf lettuce – 1-2
  • Lemon juice (about 1 lemon)
  • Olive oil – ½ tsp
  • Black Pepper, to taste
  • Salt – to taste

Instructions

  1. Place salmon, tomato, cucumber and onion in a medium bowl and toss gently to combine.
  2. To make the dressing: place lemon juice in a small bowl. Gradually whisk in olive oil and pepper.
  3. Toss dressing with the salmon and vegetables&Serve.


Nutrition

  • Serving Size: 1
  • Calories: 210- 230 KCAL
  • Fat: 18 - 20 GM
  • Carbohydrates: 60 - 80 GM
  • Protein: 25 - 30 GM

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Vegetables Oats Upma

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Vegetables Oats Upma


Description

Upma is a dish originating from the Indian Subcontinent, most common in South Indian breakfast, cooked as a thick porridge from dry roasted semolina or coarse rice flour. Oats Upma is a healthy breakfast and a healthier version of Upma. This can be consumed in the breakfast as well as snack items. Various seasonings and/or vegetables are often added during the cooking, depending on individual preferences. Today it is popular in most parts of India and is prepared in various ways. This recipe is good for weight loss, diabetic and heart diseases.


Scale

Ingredients

  • 1 cup oats
  • 1 cup vegetables (Chopped carrots, peas, capsicum )
  • 1 tomato medium sized
  • 1 onion thinly sliced medium
  • ¾ cup water (adjust as needed)
  • Salt as needed
  • 1 pinch Turmeric
  • Oil as needed
  • 34 Cashewnuts
  • ½ tsp mustard seeds
  • ¼ tsp red chili powder
  • Coriander leaves as needed

Instructions

  • Dry roast oats until golden or they begin to smell good. Set aside.
  • Heat a pan with oil. Add mustard seeds ,allow to crackle.
  • Add cashew nuts and saute till they are lightly browned
  • Add onions and fry until they turn slightly golden or pink.
  • Sauté vegetables carrot, capsicum,  peas for 2 to 3 mins. Add chopped tomatoes, sprinkle salt and turmeric.
  • Cook until the tomatoes turn completely mushy.
  • Add chili powder
  • Mix and fry for 2 to 3 minutes until it smells good.
  • Add water and bring it to a boil.
  • Add oats and stir well.
  • Cover and cook. If needed add more or less water to adjust the consistency.
  • Add coriander leaves.
  • Serve it hot


Nutrition

  • Serving Size: 1
  • Calories: 225 Kcal
  • Fat: 3 g
  • Carbohydrates: 30 g
  • Fiber: 5 g
  • Protein: 4 g

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Oats Makhana chivda

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Oats Makhana chivda

  • Author: Sanjana
  • Prep Time: 5 mins
  • Cook Time: 15 mins
  • Total Time: 20 mins
  • Yield: small jar
  • Category: Snacks
  • Cuisine: Indian
  • Diet: Low Calorie

Description

An guilt free and quick tea time namkeen which is not fried and healthy! An easy to prepare chivda mix which stays good for weeks!


Ingredients

  1. Rolled oats: ½ cup
  2. Poha :  ¼ cup
  3. Peanuts : 1tsp
  4. Roasted Makhana / Fox nuts: ½ cup
  5. Roasted Bengal gram: 1 tsp
  6. Ghee : 1tsp
  7. Cumin seeds: 1tsp
  8. Mustard seeds: 1tsp
  9. Curry leaves: 3-4
  10. Crushed Garlic: ½ tsp
  11. Turmeric powder: 1tsp
  12. Red chilli powder: 1tsp
  13. Salt to taste

Instructions

  1. In a pan, dry roast rolled oats for 5-6 minutes until it is crisp. In the same pan, dry roast poha until crisp.
  2. -In another pan, heat up the ghee, add cumin seeds, mustard seeds and allow it to splutter. Then add in the roasted Bengal gram, peanuts and cook till golden brown.
  3. Then add in curry leaves, crushed garlic, turmeric powder, red chilli powder and salt. Mix well.
  4. Now add in the roasted poha, rolled oats & makhana to it and mix well. Let the mixture roast for 3-4 minutes.
  5. Store it in air tight container once cools down.

Notes

    1. Along with peanuts and roasted bengal gram, you can add cashews and almonds too.

Nutrition

  • Fat: 12.4g
  • Carbohydrates: 40.7g
  • Fiber: 9g
  • Protein: 10g

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VEGETABLE GRILLED SANDWICH

 

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VEGETABLE GRILLED SANDWICH


Description

Vegetable sandwich is a type of vegetarian sandwich consisting of a vegetable filling between bread. There are no set requirements other than the use of vegetables, and sandwiches may be toasted or untoasted. The main ingredients are a spicy green chutney spread, tomatoes, onions, cucumber, and a spicy potato filling made with chat masala or a similar spice mix. Other ingredients sometimes included are cooked beetroot and cheese. The sandwich is a popular student lunch.


Scale

Ingredients

  • 2 bread slices (toasted)
  • Mustard sauce to spread on bread slice
  • Vegetables of your choice (slices)
  • Thin Cottage cheese slice (optional) – 1

Instructions

  1. Slightly spread mustard sauce on 1 slice of bread.
  2. Place the veggies of your choice on the bread slice.
  3. Place them in an electric griller and grill the sandwich until golden. …
  4. Cut vegetable grilled sandwich to half and serve.


Nutrition

  • Serving Size: 1
  • Calories: 250 - 270 KCAL
  • Fat: 14 - 18 GM
  • Carbohydrates: 50 - 65 GM
  • Protein: 10 - 15 GM

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Jowar dosa

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Jowar dosa

  • Author: Sanjana
  • Prep Time: 5 mins
  • Cook Time: 10 mins
  • Total Time: 15
  • Yield: 3 medium dosas
  • Category: Snacks, Dinner, lunch, breakfast
  • Cuisine: Indian
  • Diet: Gluten Free

Description

If you looking for adding jowar into diet but bored of the JOWAR BHAKRIS , here is an super easy, quick dish for breakfast/ lunch or dinner/ snacks. Goes in all..THE JOWAR DOSA!!


Ingredients

  1. Jowar flour-1/2 cup
  2. -Rice flour-1/4th cup
  3. – Buttermilk -1/2 cup optional
  4. -Cumin seeds- 1tsp
  5. -Ginger green chilli paste-1/2tsp
  6. -Coriander leaves chopped-1tsp
  7. Oil/Ghee for drizzling

Instructions

  1. In a mixing bowl, take jowar flour, rice flour, cumin seeds, coriander leaves, ginger chilli paste.
  2. Add buttermilk (optional) or water. Mix it well making sure no lumps are formed. Let the batter rest for 10 minutes.
  3. Mix again and check the consistency. Batter should be running consistency like rava dosa batter.
  4. Heat up an non stick pan, when the tawa is very hot pour in a spoonful of the batter starting from the outer side of the tawa towards inner side. The process is similar to that of rawa dosa
  5. Add in few droplets of oil/ghee over it. Cover and cook on medium flame for 3-5 minutes till the bottom side does not turn crisp golden.
  6. Fold it and serve hot with coconut chutney

Notes

  1. Rubbing onion to the hot tawa prevents dosa from sticking to the tawa.
  2. Pour the batter only when the tawa is Super hot. so in between each dosas you make. wait for the tawa to get hot again.
  3. You can add veggies like chopped onions or grated carrot on top.

Nutrition

  • Serving Size: 1
  • Fat: 4g
  • Carbohydrates: 16g
  • Fiber: 2.5g
  • Protein: 4g

Keywords: Ready to eat meal options, Jowar recipes, millet, gluten free

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Quinoa lentil dosa

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Quinoa lentil dosa

  • Author: Sanjana
  • Prep Time: 5 mins
  • Cook Time: 10 mins
  • Total Time: 15 mins
  • Yield: 3 medium dosas
  • Category: Snacks, Dinner
  • Cuisine: Indian
  • Diet: Gluten Free

Description

Hectic routine or work schedule does not allow you to plan meals ahead OR craving for an dosa but did not get the time to soak and ferment the dosa batter.

Try this quinoa lentil dosa, an quick healthier version which requires no soaking or fermentation.


Ingredients

  1. Quinoa- ½ cup
  2. -Yellow split moong dal-1/4th cup
  3. – Urad dal -1/4th cup
  4. – Chana dal-1/4th cup
  5. -Ginger chilli paste-1tsp
  6. -Cumin seeds -1tsp
  7. -Salt to taste
  8. -Oil/Ghee to prepare dosa (optional)

Instructions

  1. Rinse quinoa and all the dals with water one by one till the water runs clear.
  2. Soak quinoa, urad dal, moong dal, Chana dal together for 5 hours.
  3. After 5 hours, drain the left out water. In a mixer grinder, add cumin seeds, Quinoa and all dals , with the help of little water blend it into a smooth dosa batter consistency.
  4. To this batter, add salt and ginger chilli paste. Let it rest for 30 minutes, if time permits or else you can directly start preparing.
  5. Heat a non stick pan, pour in one big spoonful of batter and spread it in a circular motion like a thin dosa.
  6. Apply oil or ghee as desired.
  7. Cook it till the bottom of dosa turns golden crispy. Roll and transfer it onto the plate.
  8. Serve hot with green chutney or coconut chutney.
  9. Make similar dosas from the remaining batter.

Notes

  1. Rinsing the Quinoa thoroughly with water will wash off Saponin content in it. Saponin gives quinoa an bitter taste.
  2. Use vegetables of your choice as toppings to make it more healthy

Nutrition

  • Serving Size: Serves 1
  • Fat: 4g
  • Carbohydrates: 30g
  • Fiber: 8g
  • Protein: 9g

Keywords: Quick dinner, gluten free, quick dosa

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Chana dal sundal

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Chana dal sundal

  • Author: Sanjana
  • Prep Time: Soaking time - 2hours
  • Cook Time: 15 mins
  • Total Time: 2hours 15 mins
  • Category: Snacks
  • Cuisine: Indian
  • Diet: Vegetarian

Description

Chana dal sundal is an protein rich healthy snack especially made as prasad offering during the 9 days of Navratri in South India.

It is quick to make as it requires only 2 hours of soaking as compared to other sundals which requires overnight soaking


Ingredients

  1. Chana dal- 1/4th cup
  2. Water to soak and pressure cook
  3. Green chilli -1/4th tsp
  4. Coconut grated- 1/2tsp
  5. Mustard seeds -1/4th tsp
  6. Oil-1/2tsp
  7. Curry leaves -2-3
  8. Asafoetida – a pinch

Instructions

  1. Rinse thoroughly and Soak the Chana dal in warm water for 1 hour.

COOKING THE CHANA DAL

  1. In a pan, take the dal and add in 2 ½ water, cover and let it cook on medium flame till the Chana dal becomes soft and cooked.
  2. Do stir and check in between till the dal gets cooked.
  3. Drain off all the water and keep the cook dal aside

MAKING OF THE CHANADAL SUNDAL:

  1. In a pan, heat the oil and add mustard seeds, asafoetida and curry leaves. Let it splutter for few minutes
  2. Add in the cooked Chana dal and salt as per taste.
  3. Mix well and simmer it more for 2-3 minutes. If there is any liquid retained in Chana dal then cook till moisture  dries up.
  4. Switch off the flame, garnish with grated coconut and serve hot.

Notes

  1. You can alternatively pressure cook the dal, as it is soaked well just 1 whistle works well
  2. Make sure you do not over pressure cook, it may turn mushy.
  3. You can use red chillies instead of green chillies

Nutrition

  • Serving Size: 1
  • Fat: 4g
  • Carbohydrates: 15g
  • Fiber: 6g
  • Protein: 5g

Keywords: healthy snacks, protein rich, south indian cuisine

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Vegetable Dalia

 

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Vegetable Dalia

  • Author: Meenu Agarwal
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 mins
  • Yield: 1 1x

Description

Dalia is very popular all over India. Vegetable Dalia is considered to be one of the simplest, healthier and scrumptious one pot vegan meal. This is low in fat, high in Iron and fiber, and its best dish for everyone. Vegetable Dalia is very easy where the Broken Wheat Aka cracked wheat/Dalia, vegetables, basic Indian spices are cooked with Onion, ginger, garlic based tempering. Bulgur Wheat, is a healthy alternative to whole wheat as it contains the outer bran, which makes it an excellent source of dietary fiber.  Dalia is low in fats that not only aids in weight management but also prevents Obesity. So replacing wheat rotis or rice with Dalia is not a bad idea to boost your weight loss efforts. Dalia is also good for Diabetic and Gluten Intolerance patient.


Scale

Ingredients

  • 1/2 cup Dalia
  • 1 small onion, finely chopped
  • 1/2 tsp ginger paste
  • 1 green chili, finely chopped
  • 1 small tomato, finely chopped
  • 1/4 cup chopped carrots
  • ¼ cup chopped potatoes
  • ¼ cup shelled green peas/fresh or frozen
  • 2 cups water
  • ½ tsp cumin seeds
  • 1 tsp cooking oil
  • salt as required
  • ¼ tsp Red chili powder
  • ¼ tsp turmeric powder

Instructions

1) Heat cooking oil in a pan. Add cumin seeds and let it crackle.

2) Add chopped onions and sauté till they become transparent. Now add chopped ginger, green chilies and sauté properly.

3) Add chopped tomato and sauté for 1 minute. Now add all the veggies of your choice and sauté till the vegetables are soft and tender.

4) Rinse the Dalia and add to the veggies. Stir for 3-4 minutes. Add 2 cups water and all the vegetables. Stir well occasionally till Dalia is cooked well.

5) If the Dalia has not cooked completely, then add some more water and cook on low medium flame without the lid till they are softened.

6) Garnish vegetable Dalia with chopped coriander leaves and sprinkle lemon juice on top.

7) Serve hot with coriander chutney.



Nutrition

  • Serving Size: 1
  • Calories: 250 - 260 KCAL
  • Fat: 12 – 15 GM
  • Carbohydrates: 40 - 50 GM
  • Protein: 6 – 8 GM

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Sweet Potato Salad

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Sweet Potato Salad

  • Author: Meenu Agarwal
  • Prep Time: 5 mins
  • Cook Time: 10 mins
  • Total Time: 15 mins

Description

Sweet potato salad is a salad, made typically of sweet potato, olive oil, salt, ground pepper, black pepper, cinnamon sticks, raisins, coriander, sugar, and water. Sometimes  fruits can be used. It is very popular in the Arab world. Sweet potatoes are rich in complex carbohydrate, dietary fiber and beta- carotene (a provitamin A Carotenoids), with moderate contents of other micronutrients, including Vitamin B and Manganese. Sweet potatoes are rich in complex carbohydrate and dietary fiber so it is good for diabetes and weight loss.


Scale

Ingredients

Sweet potato – 1 (boiled & peeled and cut into cubes)

1 medium Onion (finely chopped)

2 Green Chilies (finely chopped)

1 tablespoon Lemon juice

3 sprig Coriander Leaves (finely chopped)

1 teaspoon Chat Masala Powder

Pomegranate – to garnish

Salt to taste


Instructions

  1. Firstly, mix all the ingredients in a bowl. Boiling the sweet potato and having it in the refrigerator for an hour which helps in making this salad more delicious.
  2. Serve chilled with chopped freshly coriander leaves on top.


Nutrition

  • Serving Size: 1
  • Calories: 120 - 130 KCAL
  • Fat: 1-3 GM
  • Carbohydrates: 30 - 40 GM
  • Protein: 2-4 GM

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Stir Fry Vegetables

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Stir Fry Vegetables

  • Author: Meenu Agarwal
  • Prep Time: 10
  • Cook Time: 10 mins
  • Total Time: 20 mins

Description

Stir frying is a Chinese cooking technique in which ingredients are fried in a small amount of very hot oil while being stirred or tossed in a wok. This vegetable stir fry is a blend of colorful veggies which are rich in micronutrients. An easy side dish or main course that’s light, fresh and totally delicious. Stir fry veggies are very healthy and a great way to get in your nutrients. This mix of vegetables is low calorie and contains plenty of vitamins and minerals including Vitamin K, potassium, Vitamin C, folic acid, beta-carotene and antioxidants.


Ingredients

  • Vegetables of your choice – 1 serving
  • Vegetable Oil – ½-1 tsp
  • Salt – to taste
  • Black pepper – to taste
  • Ginger – Garlic paste
  • Oyster sauce – 1 tsp
  • Lemon juice – 1 tsp

Instructions

  1. Heat the vegetable oil in a wok.
  2. Add the ginger, garlic, broccoli, capsicums, and veggies of your choice and stir fry for 2-3 minutes.
  3. Stir in the vegetable oil and oyster sauce and heat through and mix all the ingredients.
  4. Serve immediately.


Nutrition

  • Serving Size: 1
  • Calories: 180 - 200 KCAL
  • Fat: 12 - 15 GM
  • Carbohydrates: 45 - 50 GM
  • Protein: 18 - 20 GM

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