Quinoa salad

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Quinoa salad

  • Author: Meenu Agarwal
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Category: Salad
  • Cuisine: Indian
  • Diet: Low Calorie

Description

This nutritious Quinoa Sala is easy to prepare and is a quick make which can be consumed as a snack or even a Breakfast/Lunch/Dinner meal option with a side bowl of healthy soup.  Quinoa is a great source of protein and is an  ideal choice for someone who follows a vegetarian diet as it contains all 9 essential amino acids.


Ingredients

  • Water-1 – 3/4 cups
  • Uncooked quinoa -1 cup
  • Tomato-½ cup coarsely chopped seeded
  • Coriander leaves- ½ cup chopped
  • Peanuts- ¼ cup roasted
  • Raisins-1/4th cup
  • Cucumber- ¼ cup chopped
  • Green chilies – ½ tsp. finely chopped 
  • Lemon juice- ¼ cup fresh
  • Extra virgin olive oil-1 tbsp.
  • Onion-finely chopped 1 tbsp.
  • Salt-1/2 tsp.
  • Black pepper powder -1/4th tsp.

Instructions

  1. Combine water and quinoa in a medium saucepan, bring boil. Cover, reduce heat, and simmer 20 minutes or until water is absorbed.
  2. Remove from heat; fluff with fork.
  3. Stir in the remaining ingredients.
  4. Cover, let stand for an hour.
  5. Serve chilled or at room temperature.


Nutrition

  • Serving Size: 4
  • Calories: 193kcal
  • Fat: 5g
  • Carbohydrates: 32g
  • Fiber: 5.5g
  • Protein: 5g

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Quinoa with stir fried veggies

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Quinoa with stir fried veggies

  • Author: Meenu Agarwal
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Category: Side dish
  • Diet: Vegetarian

Description

If you love asian style recipes, then this Quinoa with stir fried vegetables is a must try! This gluten free recipe is a great choice for breakfast/lunch/dinner meals and can be prepared in well under 30 minutes. Quinoa is not only rich in protein but is also an excellent source of magnesium, manganese and antioxidants and proven to be beneficial for managing high blood pressure and great for heart health.


Ingredients

  • Quinoa-1 cup
  • Bell peppers-100g cut into small cubes
  • Carrots-100g cut into small cubes
  • French beans-100g 1 inch small pieces
  • Onion-50g thinly sliced
  • Tomato-2 medium sized. 1 cut into cubes and 1 chopped finely
  • Cherry tomatoes-8-10 pieces, cut into halves
  • Sliced almonds-1-2 tsp.
  • Black raisins-1-2 tsp.
  • Sunflower seeds-1-2 tsp.
  • Sun dried tomato-2-3 small pieces cut into thin slices
  • Olives-4-5 pieces, cut into small thin circles
  • Paneer cubes-250 g
  • Garlic-2-3 cloves,minced
  • Seasoning-Chili flakes ,oregano,sea salt,lemon juice,extra virgin olive oil, freshly crushed black pepper.
  • Chaat Masala

Instructions

  1.  Cook quinoa as per instructions on the pack.
  2.  Stir fry chopped garlic, onions, french beans, carrots, bell peppers, add finely chopped tomatoes and stir for 2-3 mins. Add paneer cubes, add salt, black pepper powder. Cover cook for another 2mins on low flame. Add chaat masala
  3.  In a separate bowl add quinoa, cooked vegetables, add tomato cubes, cherry tomatoes, sun dried tomatoes, olives. Add seasoning, add sliced almonds, sunflower seeds, black raisins and toss well.


Nutrition

  • Serving Size: 1
  • Calories: 140 - 150 kcal
  • Fat: 5 gm
  • Carbohydrates: 35 - 45 gm
  • Fiber: 5 g
  • Protein: 10 – 12 GM

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Blueberry peach smoothie

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Blueberry peach smoothie

  • Author: Meenu Agarwal
  • Prep Time: 10 minutes
  • Total Time: 10 mins
  • Category: Low fat
  • Diet: Low Fat

Description

Blueberry and peach smoothie is an easy, sugar free & healthy way to kick start as your breakfast dish or on the go snack.

Blueberries and peaches not only covers up your vitamin dose but also they are rich in antioxidants!!


Ingredients

– 3 ripe peaches
– 1 cup blueberries fresh or frozen
– 1 banana
– 1 cup low fat vanilla yogurt


Instructions

  1. Place chopped peaches and blueberries in a blender; add peeled banana and yogurt, and blend until smooth.
  2. Thin with some orange juice or water(optional).


Nutrition

  • Serving Size: Serves 2
  • Calories: 170kcal
  • Fat: 1.2g
  • Carbohydrates: 35.4g
  • Fiber: 4.1g
  • Protein: 4.3g

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Chicken sausage salad

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Chicken sausage salad

  • Author: Meenu Agarwal
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Category: Appetiser
  • Method: Sauteeing
  • Cuisine: Indian
  • Diet: Low Calorie

Description

This chicken sausage salad is quick, healthy and affordable! This salad is sure to fill you up without weighing you down.


Ingredients

– 3 chicken sausages
– 3 baby corns
– 3-4 tsp mushrooms 1lemon juice
– ¼ green capsicum & ¼ yellow capsicum
– ½ tomato

FOR DRESSING
– 3 tbsp. olive oil
– 1 tbsp. vinegar
– salt as per taste

– ¼tsp black pepper
– 1/4 tsp powdered sugar

– ½tsp mustard
– 1 tsp chopped parsley
– 1-2 flakes garlic – crushed & chopped


Instructions

1. Heat ½ tsp oil in a nonstick pan. Sauté sausages for 1-2 minutes till light golden. Remove from heat. Cut diagonally into slices or keep it longitudinal.
2.Deseed capsicums
3. Boil 2 cups water with ½ tsp salt
4. Pat dry vegetables on a clean kitchen towel. Slice baby corns diagonally, cut each mushroom into 4 pcs.
5. Mix sausages, mushrooms, baby corns, capsicums
6. Mix all the ingredients of the dressing with a whisk, till it gets thick
7. Pour the dressing over the salad mixture in the bowl. Mix well



Nutrition

  • Serving Size: Serves 2
  • Calories: 220kcal
  • Fat: 18g
  • Carbohydrates: 90g
  • Protein: 25g

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Nutritious Bhel

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Nutritious Bhel

  • Author: Meenu Agarwal
  • Prep Time: 10 minutes
  • Cook Time: 5 minutes
  • Total Time: 15 minutes
  • Category: Snack
  • Cuisine: Indian
  • Diet: Low Calorie

Description

Are you the one who is always thinking on how to make your evening snacks healthy or a mother to an fussy eater who finds way everytime to eat fried items. Well here is for you Nutritious Bhel; a super quick, low calorie and high protein snacking option, or a post workout meal option.


Ingredients

– Corn flakes: 50g
– Moori / Murmurey /Puffed rice: 50g
– Greenwhole sprouts: 50g
– Onion : 1 medium chopped
– Tomato de-seeded : 1 big chopped
– Pomegranate: 1 cup
– Boiled potatoes : 1cup cut into small cubes

– Coriander: 30 g chopped
– Lemon Juice: 1 tsp
– Tamarind chutney: 1tbsp
– Coriander Chutney: 2tbsp
– Roasted Peanuts: 40g


Instructions

1. Add all ingredients and mix well. Serve immediately.



Nutrition

  • Serving Size: Serves 5
  • Calories: 180kcal
  • Fat: 4g
  • Carbohydrates: 30g
  • Fiber: 3g
  • Protein: 7g

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Cucumber raita

 

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Cucumber raita

  • Author: Meenu Agarwal
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Category: Side dish
  • Cuisine: Indian
  • Diet: Vegetarian

Description

Cucumber Raita is a protein probiotic rich combination for vegetarians, which serves as an accompainment to a variety of Indian bread or rice preparations.

The proteins coming from curd is an additional dose to vegetarians apart from the dal preparations. Also, the gut friendly bacteria in curd eases your gut health issues.


Ingredients

– Curd- 500g

-Cucumber- 200g

-Roasted cumin seeds powder- 10g

– Red chilli powder -1tsp

-Rock salt -1tsp

-Salt to taste


Instructions

  1. Peel and grate cucumber. Discard the liquid.
  2. Whisk curd. Add grated cucumber to it.
  3. Add Roasted Cumin powder, chilli powder, rock salt and salt.
  4. Mix well and serve chill.


Nutrition

  • Serving Size: Serves 5
  • Calories: 70kcal
  • Fat: 2g
  • Carbohydrates: 8g
  • Protein: 5g

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Grilled tofu steaks

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Grilled tofu steaks

  • Author: Meenu Agarwal
  • Prep Time: 5 mins
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Method: Grilled
  • Cuisine: Indian tandoori
  • Diet: Gluten Free

Description

These grilled tofu steaks are the perfect low carb vegan protein packed recipe that can be served as a side or even as a no grain dinner meal option alongside a hearty bowl of vegetable soup. In terms of health benefits, Tofu is not only a great source of protein but is also a valuable plant source of manganese, iron , calcium and phosphorous!


Ingredients

– 100 gms Tofu
– 8 leaves Spinach
– 1 onion Chopped
– 2 garlic Chopped
– 2 tbsp Extra Virgin Oil
– 2 Blanch Tomatoes
– salt to taste
– Crush pepper to taste
– Oregano seasoning
– 1 onion small
– 1 garlic
– 1 Tomato Paste medium


Instructions

1) Slit upto 2/3rd of tofu steak.

2) Stuff the spinach mixture and close with soft hand.

3) Heat extra virgin oil in pan and grill the tofu steak till golden brown.

4) Grill vegetables in overheated pan in virgin olive oil as per your taste.

5) Add tomato sauce over the tofu steak and serve.


Notes

Accompaniments: Grilled vegetables (broccoli, zucchini, bell pepper, mushrooms, Baby corn, Asparagus, Carrot)

For stuffing: Heat extra virgin oil, sauté garlic and chopped onions until golden brown, add chopped spinach and cook to perfection. Cool the mixture for some time.

Sauce: Put little oil in pan, sauté garlic and onion till golden brown. Blanch chopped tomatoes, add seasoning to taste. Add tomato paste to adjust the consistency.


Nutrition

  • Calories: 160kcal
  • Fat: 20g
  • Carbohydrates: 40g
  • Protein: 22g

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