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Peas Soya Tikki

Green Peas and Soya Tikki

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Peas Soya Tikki

Green Peas and Soya Tikki

  • Author: Rajeshwareeba Jadeja
  • Prep Time: 15 Min
  • Cook Time: 15 Min
  • Total Time: 30 minutes
  • Yield: 30 Min 1x
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Description

Elevate your snack game with our Green Peas and Soya Tikki – a wholesome blend of mashed green peas, soya granules, and flavorful spices. Enjoy these protein-packed tikkis for a guilt-free and delicious treat.

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Ingredients

  • 1/2 Cup green peas,
  • 1/2 Cup soya granules,
  • 1 tbsp finely chopped mint leaves,
  • 1 tsp finely chopped green chillies,
  • 1 tsp finely chopped ginger (adrak),
  • 1 tsp oil,
  • Salt as per your taste,
  • 3 tbsp of Besan,
  • 1 tsp Rava/Sooji

Instructions

  • Soak the soya granules in hot water for 8 to 10 mins , squeeze out all  the water., Boil green peas for 5 mins and then dry it.
  • Blend green peas and soya granules to a smooth paste
  •  Add the green chilies, ginger, besan, salt and mix well.
  • Divide the mixture into 3-4 equal portions and shape into round, flat  tikkis.
  • Brush them with little rava on both sides to give it a crisp taste.
  • Cook them on a non-stick pan using a little oil till both sides are  golden brown.
  • Serve hot with green chutney or a chatpata chutney.

Nutrition

  • Serving Size: 1
  • Calories: 180 Kcal
  • Fat: 3.0
  • Carbohydrates: 7 gm
  • Fiber: 7.68
  • Protein: 10 gm

Keywords: High protein recipe, Healthy recipe, Healthy dinner recipe

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khandvi

Moongdal Khandvi

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khandvi

Moongdal Khandvi

  • Author: Rajeshwareeba Jadeja
  • Prep Time: 5 min
  • Cook Time: 15 min
  • Total Time: 20 minutes
  • Yield: 20 Min 1x
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Description

Khandvi is a gluten-free healthy snack option that is low on calories good in protein. It is a healthy and tasty breakfast/ snack option.

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Ingredients

1/2 cup yellow moong dal (split yellow gram), flour, 1/2 cup low fat curd (Dahi), 1 tsp ginger. -green chilli paste, a pinch turmeric powder (Haldi), 1/4 tsp asafoetida (Hing), Salt to taste, oil for greasing,

For the tempering, 1 tsp mustard seeds (rai / sarson), 1 tsp sesame seeds (til), 1/4 tsp asafoetida (hing), 2 tsp oil
For the garnish, 2 tbsp chopped coriander (dhania)

Instructions

  1. Combine the moong dal flour, curds, ginger-green chilli paste, turmeric powder, asafoetida andsalt and ¼ cup of water and whisk well. Heat the mixture in a non-stick pan and cook for 3 to4 minutes, while stirring continuously. The mixture is ready when it leaves the sides of the pan.
  2. Spread the mixture evenly on the back of three200 mm. (8″) diameter thalis using a flat katori or a palette knife to form a thin layer. Allow to cool for five minutes.
  3. Smear the khandvi evenly with oil. Cut into 50 mm. (2″) thick strips. Carefully roll up each strip. Keep aside. For the tempering, heat the oil in a pan and add the mustard seeds.
  4. When they crackle, add the sesame seeds and asafoetida and pour over the prepared khandvis. Serve garnished with the chopped coriander.

Nutrition

  • Serving Size: 1
  • Calories: 97 kcal
  • Fat: 2.8 gm
  • Carbohydrates: 12.7 gm
  • Fiber: 0.9
  • Protein: 5.3

Keywords: healthy recipe, healthy breakfast recipe, quick snack recipe, protein recipe, traditional food

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One pot meal: Paneer and Vegetable Stir Fry with Brown Rice

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One pot meal: Paneer and Vegetable Stir Fry with Brown Rice

  • Author: Mubarra Mansoor
  • Total Time: 30 minutes
  • Cuisine: Indian
  • Diet: Gluten Free
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Description

One pot meals are a great way to save time and effort in the kitchen, while also providing a balanced and nutritious meal. This Paneer and Vegetable Stir Fry with Brown Rice is a perfect example of a quick and healthy one-pot meal that can be prepared in no time.

Paneer is a good source of protein and calcium, while vegetables add fibre, vitamins, and minerals to the dish. Brown rice is a whole grain that provides complex carbohydrates, fibre, and a range of vitamins and minerals.



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Ingredients

  • 50g paneer, cut into small cubes
  • 50g brown rice, washed and soaked for 15 minutes
  • 1/2 cup mixed vegetables (carrots, beans, capsicum), chopped
  • 1 garlic clove, minced
  • 1 tsp ginger, grated
  • 1 green chilli, chopped (optional)
  • 1 tbsp oil
  • Salt, to taste
  • 1/4 tsp black pepper powder
  • 1/4 tsp cumin powder
  • 1/4 tsp coriander powder
  • 1/4 tsp turmeric powder
  • 1/2 cup water

Instructions

  1. Rinse the brown rice in water and soak for 30 minutes.
  2. Heat oil in a pan and add cumin seeds.
  3. When the cumin seeds start to splutter, add the chopped onion and sauté until it turns translucent
  4. Add the minced garlic and grated ginger and sauté for a minute.
  5. Add the sliced bell pepper, carrot, green beans, and peas, and stir fry for 2-3 minutes.
  6. Add the paneer cubes, coriander powder, turmeric powder, red chilli powder, and salt. Stir fry for another 2-3 minutes.
  7. Drain the water from the soaked brown rice and add it to the pan.
  8. Add 2 cups of water and stir well.
  9. Cover the pan with a lid and let it cook on a medium flame for 25-30 minutes, or until the rice is cooked and the water is absorbed.
  10. Once done, turn off the flame and let it rest for 5 minutes.
  11. Fluff the rice with a fork and serve hot.

Nutrition

  • Serving Size: 1
  • Calories: 292 kcal
  • Fat: 13.9 g
  • Carbohydrates: 31.4 g
  • Fiber: 4.2 g
  • Protein: 10.4 g

 

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Zucchini noodles with Tomato and Basil

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Picture of zucchini noodles dish with tomato and basil

Zucchini noodles with Tomato and Basil

  • Author: Riddhi Bhatt
  • Prep Time: 10 minutes
  • Cook Time: 5-7 minutes
  • Total Time: 15-17 minutes
  • Category: Dinner
  • Cuisine: Mediterranean cuisine.
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Description

Zucchini noodles with tomato and basil recipe is a fantastic choice for anyone looking for a healthy and nutritious meal. Zucchinis are an excellent source of vitamins and minerals such as Vitamin C, potassium, and magnesium, and are also low in calories and carbohydrates, making them an excellent choice for those watching their weight or trying to eat more healthily. The use of fresh tomatoes in this recipe provides additional vitamins and antioxidants, while the basil adds a burst of flavor and also has anti-inflammatory properties. Finally, the use of olive oil, a healthy fat, adds richness to the dish and helps to keep you feeling full for longer. This dish is a perfect example of how simple, healthy ingredients can come together to create a delicious and nutritious meal that is good for your body and your taste buds.

Ingredients

  • medium zucchinis (2)
  • medium tomatoes, chopped (2)
  • chopped fresh basil 1/4 cup
  • cloves garlic, minced (2)
  • tablespoons olive oil (2)
  • Salt and pepper, to taste

Instructions

 

  1. Using a spiralizer or a vegetable peeler, make zucchini noodles out of the zucchinis.
  2. Heat the olive oil in a large skillet over medium heat. Add the garlic and sauté until fragrant, about 1 minute.
  3. Add the chopped tomatoes to the skillet and cook until they start to break down, about 5 minutes.
  4. Add the zucchini noodles to the skillet and toss with the tomato mixture. Cook for 2-3 minutes, until the noodles are just tender.
  5. Remove the skillet from heat and stir in the chopped basil. Season with salt and pepper to taste.
  6. Serve hot, garnished with additional basil if desired.

Nutrition

  • Serving Size: 1 bowl (240ml)
  • Calories: 98
  • Sugar: 6g
  • Sodium: 11mg
  • Fat: 7g
  • Carbohydrates: 9g
  • Protein: 2g

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photo of pumpkin tofu curry

Pumpkin Tofu Curry – Vegan

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photo of pumpkin tofu curry

Pumpkin Tofu Curry

★★★★★ 5 from 1 reviews
  • Author: Riddhi Bhatt
  • Prep Time: 20 minutes
  • Cook Time: 25 minutes
  • Total Time: 45 minutes
  • Category: Lunch/Dinner
  • Cuisine: Southest Asian
  • Diet: Vegan
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Description

Pumpkin tofu curry recipe is easy to make and packed with flavor. The combination of pumpkin and tofu in a creamy coconut milk sauce, seasoned with aromatic spices like curry powder, cumin, coriander, turmeric, cinnamon, and cardamom, is simply irresistible. Hence its very healthy lunch or dinner option. Give this easy and delicious recipe a try and enjoy a healthy and satisfying meal!”

  1. Pumpkin is a good source of antioxidants, including beta-carotene, which may help reduce the risk of certain chronic diseases.
  2. Tofu is a good source of protein and contains all nine essential amino acids, making it a complete protein. It is also low in calories and fat, making it a healthy protein option for weight management.
  3. Curry spices, such as turmeric, ginger, and cumin, have anti-inflammatory properties and may help reduce the risk of certain chronic diseases.
  4. Coconut milk, a common ingredient in pumpkin tofu curry, is a good source of healthy fats, including medium chain triglycerides (MCTs), which may improve heart health and aid in weight management.
  5. Vegetables, such as onions, bell peppers, and spinach, often used in pumpkin tofu curry, are rich in vitamins, minerals, and fiber, which can help improve overall health.
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Ingredients

  • small pumpkin 1, peeled, seeded, and cut into 1-inch cubes
  • 1 block firm tofu, drained and cut into 1-inch cubes
  • medium onion 1, finely chopped
  • 3 cloves garlic, minced
  • tablespoon 1 grated ginger
  • 2 tablespoons curry powder
  • teaspoon 1 ground cumin
  • A teaspoon ground coriander
  • 1/4 teaspoon ground turmeric, cinnamon and cardamom.
  • coconut milk one can
  • A cup of water
  • 1 tablespoon soy sauce
  • Salt and pepper to taste
  • Chopped cilantro for garnish

Instructions

  1. In a large pot, heat a small amount of oil over medium heat. Add the onions and cook until they are softened, about 5 minutes.
  2. Now add the garlic and ginger and cook for another minute.
  3. Simply put the curry powder, cumin, coriander, turmeric, cinnamon, and cardamom and cook for another minute, stirring constantly.
  4. Add the pumpkin, tofu, coconut milk, water, and soy sauce to the pot. Stir to combine.
  5. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-30 minutes, or until the pumpkin is tender.
  6. Lastly, season with salt and pepper to taste. Garnish with chopped cilantro before serving.
  7. Enjoy your vegan pumpkin tofu curry! It’s a perfect meal for a cold autumn or winter day.

Nutrition

  • Serving Size: 1 bowl (240ml)
  • Calories: 200kcal
  • Fat: 12g
  • Carbohydrates: 20g
  • Fiber: 4g
  • Protein: 12g

Keywords: Pumpkin Tofu Curry

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Mixed Vegetables preparation

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Mixed Vegetables preparation

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Description

This mixed vegetables preparation with added Paneer is not only easy to prepare, but also has the goodness of vegetables and different flavours from the spices used which makes it an overall delectable nutritious dish.

Ingredients

Onion (freshly chopped) – 1 medium

Mushrooms – 6 – 8 (sliced)

French beans – 4 – 6 (chopped)

Green capsicum – ¼ (chopped)

Yellow bell pepper – ¼ (chopped)

Tomato (deseeded) – ¼ (chopped)

Cauliflower florets – 2-3

Paneer – 100 gms

Carrot – ½ (chopped)

Green peas (boiled) – ½ cup

Salt – to taste

Turmeric powder – ½ tsp

Red chili powder – 1 tsp

Coriander powder – 1 tsp

Garam Masala – ½ tsp

Tandoori Masala – 1 tsp

Ginger Garlic paste – 1 tsp

Instructions

1) Take a heavy bottomed kadhai. Add oil and heat it. Add cumin seeds and sauté for a minute.

2) Add chopped onions and stir well. Sauté till transparent. Add salt and mix well.

3) Add all the above listed chopped vegetables to the sautéed onion and cover it with a lid. Cook for 4-5 minutes on low medium heat stirring occasionally.

4) Add boiled peas and mix well. Cover and cook for another 5 minutes.

5) Add seasonings: Turmeric powder, salt, red chili powder, coriander powder, garam masala, tandoori masala. Mix well.

6) Add chopped deseeded tomato to the pan and mix it well. Cover and cook on low medium heat.

7) Add paneer cubes to the vegetables and mix well. Cover and cook on low medium heat.

8) Add freshly chopped coriander leaves on top. Serve hot and garnish with chopped ginger on the top.

Nutrition

  • Serving Size: 2
  • Calories: 65 - 75 KCAL
  • Fat: 5 - 7 GM
  • Carbohydrates: 15 - 20 GM
  • Protein: 4 - 6 GM

 

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