February 5, 2021 - Food & Wellness

Oats idli

February 5, 2021March 3, 2021Meenu AgarwalLeave a comment

Oats idli

Author: Meenu Agarwal
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Category: Breakfast
Cuisine: South Indian
Diet: Vegetarian

Description

These Oats idlis are not only healthy and tasty, but can be made instantly as they require no fermentation with just oats, semolina, curd and some herbs and spices to add the extra flavour. The beta glucagon in Oats helps in managing both blood sugar and cholesterol levels, so this recipe is great for Diabetics and anyone with elevated cholesterol levels. Serve these idlis with any home made chutneys or sambhar.

Ingredients

Oats – 100g
Rava – 50g
Curd – 200g
Chana daal – 50g
Cashew nuts-20g
Curry leaves- 8-10pcs
Salt to taste
Red chilli powder -1/2 tsp
Ginger – 1tsp finely chopped
Green chili – 1 tsp finely chopped
Baking soda-1 tsp. or eno powder 2tsp
Oil – 1tsp

Instructions

Dry roast oats and rava in a pan till they turn golden brown.
Add curd to this mixture in a bowl.
Add salt to taste.
Heat oil in a frying pan, add mustard seed till they splutter, add curry leaves, hing, chana daal and cashew nuts.
Saute till golden brown.
Add this tadka to oats and rava mixture.
Add chopped ginger and chilli.
Add baking soda or eno (i use eno) and oil to the batter.
If required add water to get the consistency of idli batter.
Fill the greased plates with batter.
When the water in the idli cooker began to boil place the idli stand inside it and steam for around 14-15mins.
Allow them to cool down. Remove from the plates with the help of greased spoon.
Sprinkle chilli powder on top of the idlis.
Serve them hot with chutney and sambhar.
Sprinkle chili powder on top of the idlis.
Serve it with coconut chutney and sambhar.

Nutrition

Serving Size: 2
Calories: 248Kcal
Fat: 7g
Carbohydrates: 36g
Fiber: 3g
Protein: 11g

Paneer toasties

February 5, 2021May 31, 2021Meenu AgarwalLeave a comment

Paneer toasties

Author: Meenu Agarwal
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Category: Snack
Diet: Vegetarian

Description

These Paneer toasties are a great tea time snack or even a Breakfast/Dinner option coupled with a warm bowl of soup of a fresh bowl of salad. It is a simple and ideal recipe that can be prepare with a few ingredients available already in your kitchen.

Ingredients

Paneer – 40g crumbled
Semolina (suji)- 1 tbsp (Slightly roasted)
Onion-1/2 finely chopped
Tomato(de seeded) -1/2 finely chopped
Wheat bread-2 slices(toasted)
Black pepper-as per taste
Salt-as per taste
Curry leaves – 3-4
Mustard seeds(brown)-1/4th tsp.
Oil-1/2 tsp. (for greasing.)

Instructions

Mix the Crumbled paneer, semolina, salt
Add onion, tomato and mix well.
Sprinkle few drops of water to form the mixture.
Spread the mixture carefully on the toasted bread slices.
Sprinkle some mustard seeds over the mixture, pressing down gently with the help of a spatula.
Heat ½ tsp oil, grease the nonstick pan. Add a slice of bread with the topping side down.
Cook until it turns golden brown.

Nutrition

Serving Size: 1
Calories: 150 - 180 KCAL
Fat: 10 - 12 gm
Carbohydrates: 30 - 40 GM
Protein: 12 - 14 gm

Peanut salad

February 5, 2021March 3, 2021Meenu AgarwalLeave a comment

Peanut salad

Author: Meenu Agarwal
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Category: Salad
Cuisine: Indian
Diet: Vegetarian

Description

This chapati peanut salad or peanut chaat recipe will surely make your taste buds tingle. Its a super healthy and tasty recipe that can be made with a few key ingredients that can serve as an evening or midmorning snack or even as a salad prior to consumption of a meal. Peanuts are good sources of proteins and healthy nutrients, antioxidants, mineral and vitamins important for good health.

Ingredients

peanuts soaked overnight & peeled
1/4 cup cucumber chopped
1/4 cup Onions chopped
1/4 cup carrot chopped
1/4 cup tomato chopped
1 tbsp coriander/ cilantro leaves chopped
olive oil Extra virgin
salt to taste
1 tbsp fresh lemon juice

Instructions

Mix all the above mentioned ingredients.

Nutrition

Serving Size: 4
Calories: 170-180 Kcal
Fat: 18-22g
Carbohydrates: 45-50g
Protein: 15-18g

Pomegranate raita

February 5, 2021February 13, 2021Meenu AgarwalLeave a comment

Pomegranate raita

Author: Meenu Agarwal
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Category: Side dish
Cuisine: Indian
Diet: Vegetarian

Description

Pomegranate raita is a delicious, healthy and quick to make accompaniment which is made using just yoghurt/curd, pomegranate peels, some spices and herbs. This fruit based raita is a great side dip for rice preparations, or even sandwiches and crankiest/rolls.

Scale

Ingredients

Curd:500g
Pomegranate pearls 200g
Roasted cumin seed powder:10g
Curry leaves:7-8pcs
Dry red chili: 1pc
Oil:1tsp
Mustard seeds: 1tsp
Hing: 1/4 tsp
Sugar: 2tsp
Salt to taste

Instructions

Whisk curd. Add roasted cumin seed powder, Sugar, Salt and mix well.
Wash pomegranate pearls. Add to the curd mixture.
Heat oil in small pan, add mustard seeds. Allow them to splutter.
Add curry leaves, red chilli, and stir them for few seconds. Add hing and immediately transfer this to the raita mixture.
Mix well and serve.

Nutrition

Serving Size: 5
Calories: 100Kcal
Fat: 2g
Carbohydrates: 7g
Protein: 5g

Moong dal and spinach idli

February 5, 2021February 13, 2021Meenu AgarwalLeave a comment

Moong dal and spinach idli

Author: Meenu Agarwal
Prep Time: 20 mins
Cook Time: 15 minutes
Total Time: 35 minutes
Method: Steaming
Cuisine: South indian
Diet: Vegetarian

Description

Moong dal and spinach idlis is a quick dish packed with iron and proteins, an apt option as post workout meal, an evening snack or an side appetiser. An wholesome snack made from yellow lentils, yogurt and spinach leaves

Ingredients

– 1/2 Cup yellow Moong dal Soaked for 3 hours and drained.
-1 Cup Spinach blanched and roughly chopped
– 2 Tbsp Curd
– Salt to taste
– 1/2 tbsp Fruit salt/ Baking powder
– 1/2 tbsp Oil for greasing

Instructions

1. Combine Yellow moong dal and spinach and blend in mixture to make a smooth paste.

2. Transfer the mixture into bowl, add salt and curd and mix well.

3. Just before steaming, Add the fruit salt to batter and pour 2 Tablespoon water over it.

4. When the Bubbles form,Mix gently.

5. Grease the Idli moulds using Oil, Put spoonful of batter in Idli Moulds.

6. Steam for 12-15minutes.

7. Cool slightly, Demould and serve.

Nutrition

Serving Size: Serves 4
Calories: 120kcal
Fat: 0.8g
Carbohydrates: 16.8g
Fiber: 3.2g
Protein: 7.2 g

Lentil- Quinoa salad with chickpeas

February 5, 2021February 11, 2021Meenu AgarwalLeave a comment

Lentil- Quinoa salad with chickpeas

Author: Meenu Agarwal
Prep Time: 20 mins
Cook Time: 10mins
Total Time: 30 minutes
Cuisine: Indian
Diet: Diabetic

Description

This Lentil Quinoa and chickpea salad recipe is a classic gluten free and heart friendly recipe flavoured with lemon and fresh mint. Since this salad is rich in protein and fibre, this will keep you full for longer and can be served as a snack or even a Breakfast/Lunch/Dinner option coupled with a heart bowl of green leafy vegetable soup.

Ingredients

-3/4th cup Lentils : Washed and soaked for 2 hours and cooked till they become soft.
– 100gm Chick peas : Soaked overnight and boiled till they are cooked.
-1/4 cup Quinoa : Washed thoroughly and soaked for 10 minutesboiling water. Drain excess water.
– 150g Cauliflower florets : blanched
– 200g Carrot : Cut into thick slices and blanched.
– 4 Garlic cloves minced.
– 2 big Onion sliced
-1 cup parsley, Finely chopped
-3tsp Lemon juice
– Salt to taste
– 2tsp Pepper
– 3tsp Olive oil

Instructions

1. Heat oil in pan. Add garlic and sauté for some time.
2. Add onion slices and sauté for 2 minutes.
3. Add cauliflower and carrots and sauté for another 2-3 minutes.
4. Add lentils, chick peas and quinoa and sauté for 1 minute. Add salt, pepper and mix well.
5. Remove from fire.
6. Add parsley and lemon juice and mix well.

Nutrition

Serving Size: Serves 5
Calories: 158kcal
Fat: 4g
Carbohydrates: 29g
Fiber: 4g
Protein: 8g

Khichdi hari bhari

February 5, 2021February 9, 2021Meenu AgarwalLeave a comment

Khichadi hari bhari

Author: Meenu Agarwal
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Cuisine: Indian
Diet: Vegetarian

Description

Khichdi is an indian wholesome, one pot meal loaded with nutrients. This recipe is an variation to simple dal khichdi by adding spinach and mushrooms for added flavour and nutrition boost.

Ingredients

– Split Mung daal with skin, 3/4cup
-Basmati Rice: 100 g
– Spinach: 300 g
– Button Mushroom: 200 g
– Green Peas: 100 g
– Garlic cloves : 3-4 chopped
– Turmeric powder: 1 tsp
– Black pepper powder: 2 tsp
– Dry Red chili : 2 pieces whole
– Salt to taste
– Oil: 2 tsp

Instructions

1. Wash and soak mung daal in water for 20 minutes.
2. Wash and soak rice in water for 20 minutes.
3. Heat pan. Dry roast mung daal.
4. Add rice and roast for 5 more minutes.
5. Add water, turmeric powder, salt and cook till mung daal and rice are soft and cooked well.
6. Heat oil in a separate pan.
7. Add cumin seeds; when the seed started to splutter, add dry red chilies,garlic and sauté for 2 minutes, add sliced mushrooms and sauté for 2-3 minutes.
8. Add blanched broccoli, peas and spinach and sauté for 5-7 minutes.
9. Add salt, black pepper powder and sauté till all the juice dries up.
10. Add cooked vegetables to the khichadi(cooked Rice and Mung daal).Cook on low flame for 5-10 minutes.
Delicious, healthy Hari- Bhari Khichadi is ready to serve. This can be served with curd for added flavor.

Nutrition

Serving Size: Serves 4
Calories: 187kcal
Fat: 3g
Carbohydrates: 34g
Fiber: 4g
Protein: 8g

Poushtik dalia

February 5, 2021February 11, 2021Meenu Agarwal7 Comments

Poushtik dalia

Author: Meenu Agarwal
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Category: Breakfast/Lunch / Dinner
Cuisine: Indian
Diet: Vegetarian

Description

Here is a healthy one pot meal recipe made with Dalia (broken wheat), lentils and vegetables. This recipe is low in fat, rich in iron, fibre and easily digestible since it has a porridge like consistency. It provides you with adequate energy needed for the rest of the day and also aids in weight management.

Ingredients

Broken wheat dalia: 100g
Mung daal : 50g soaked water for 20 minutes
Water: 2 glass
Salt to taste
Ghee: 2tsp

Instructions

Heat pan and dry roast mung daal for 3-4 minutes on medium flame.
Add dalia and roast again till it becomes golden brown.
Add salt, 1tsp ghee and water and pressure cook till 3-4 whistle.
Add remaining 1tsp ghee and mix well.

Nutrition

Serving Size: 2
Calories: 300Kcal
Fat: 6g
Carbohydrates: 51g
Fiber: 8g
Protein: 13g

Oats croquets

February 5, 2021February 11, 2021Meenu AgarwalLeave a comment

Oats croquets

Author: Meenu Agarwal
Prep Time: 10 minutes
Cook Time: 20 mins
Total Time: 30 minutes
Method: Pan fried
Cuisine: Indian
Diet: Vegetarian

Description

Stomach upset episodes but tired of eating the plain non spicy rice preparations. Here is the recipe in your rescue- Oats croquets. The high fiber content from Oats and the gut friendly bacteria coming from curd will help you to keep the tummy healthy.

Ingredients

– 1.5 cup Quacker Oats 150gms
– 2 tbsp. low fat yoghurt
– 2 potatoes – boiled & mashed
– ½cup grated cauliflower
– ½ cup grated carrot
-Salt to taste
-½tsp red chili powder
-1/4 tsp garam masala
– ½tsp amchoor
– 2 tbsp. chopped fresh coriander

Instructions

1. Keep 1/2 cup oats aside for coating.
2. Mix yoghurt with 1 cup oats. Add all the remaining ingredients.
3.Make 8 balls of the above mixture. Flatten each ball
4. Spread the remaining ½ cup oats on a plate. Put about ½ cup milk or water in a flat dish/bowl. Dip each croquet in milk for a second
5. Cook the croquets in a nonstick pan on low heat on both sides. If needed, just spoon 1-2 tsp milk on the heart instead of oil

Nutrition

Serving Size: Serves 8
Calories: 200kcal
Fat: 10g
Carbohydrates: 90g
Fiber: 20g
Protein: 18g

Quinoa pasta

February 5, 2021February 11, 2021Meenu Agarwal1 Comment

Quinoa pasta

Author: Meenu Agarwal
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Category: Dinner/Lunch
Cuisine: Italian
Diet: Vegetarian

Description

This vegan and gluten free recipe is a delicious and healthy recipe which can be prepared in well under 30 minutes. Quinoa is a super grain and having it in the form of delicious pasta is an ingenious idea! Quinoa is not only rich in protein, but also has high fibre, magnesium, b vitamins, calcium and various essential vitamins and minerals.

Ingredients

Quinoa Pasta: 200g
French Beans: 50g
Cherry tomatoes:18pcs
Broccoli: 200g
Garlic cloves: 3-4
Olive oil: 10ml
Chili flakes to taste
Black pepper to taste
Oregano to taste.
Parsley Chopped 1-2tbsp
Salt to taste

Instructions

Boil pasta till al dente. Strain.
Heat pan, add oil and heat.
Add chopped garlic, sauté, add French beans, broccoli sauté till these are partially cooked.
Add cherry tomatoes, sauté, add salt, freshly crushed black pepper.
Add Pasta, mix well. Adjust salt.
Turn off the heat. Add chili flakes to taste, dried oregano.
Garnish with chopped Parsley.

Nutrition

Serving Size: 3
Calories: 345Kcal
Fat: 3g
Carbohydrates: 60g
Fiber: 15g
Protein: 20g

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