Palak Paneer

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Palak Paneer


Description

Palak paneer is a vegetarian dish, consisting of paneer (a type of cottage cheese) in a thick paste made from pureed spinach. Palak paneer is prepared by first boiling and pureeing spinach. The puree is then mixed with sauted tomatoes and onions. Grilled cubes of paneer are then added to the puree. Palak paneer is typically spiced with ginger, garlic, tomatoes, garam masala, turmeric, chili powder and cumin. Paneer contains high biological value protein and spinach contain Iron, insoluble fibre, soluble fiber. this recipe is good for diabetic, weight loss or any eye related issues.


Scale

Ingredients

34 cups roughly chopped spinach

1 green chili (deseeded)

1 tsp ginger & garlic paste

1 medium chopped onion

1 medium chopped tomato

1/3 tsp cumin seeds

1/3 tsp turmeric powder

½ tsp red chili powder

1/3 tsp garam masala (optional)

1 tej patta

35 pc paneer

1 tsp kasuri methi

Salt to taste


Instructions

1) Rinse spinach leaves in running water. Remove the stems.

2) Boil 3 cups water in a pan, add ½ tsp salt to the hot water and stir. Add spinach leaves and stir. Let the leaves settle in water for a minute.

3) After 3 minutes, strain by reserving the spinach stock.

4) Immediately add spinach leaves in a pan or bowl containing ice cold water which helps preserving the green color of the spinach. Allow the leaves to be in cold water for 5-7 minutes.

5) Drain the leaves and grind to a fine paste with green chili, ginger and garlic.

6) Make a smooth spinach puree and keep it aside.

7) Heat oil in a pan, add cumin seeds and let them splutter. Add chopped onions and cook till golden brown in color.

8) Add tej patta, chopped ginger and garlic and chopped tomatoes and all the seasonings. Cook till oil separates. Stir well.

9) Add spinach puree and stir well. Add ½ cup water and give it a boil.

10) Cook it for 10 minutes till the gravy thickens.

11) Add paneer cubes to the gravy, stir gently on low flame and stir softly.

12) Serve hot with ginger juliennes on top.



Nutrition

  • Serving Size: 1
  • Calories: 210 - 220 KCAL
  • Fat: 15 - 20 GM
  • Carbohydrates: 30 - 35 GM
  • Protein: 12 - 15 GM

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Gobi (Cauliflower) Masala

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Gobi (Cauliflower) masala


Description

Gobi (Cauliflower) masala is one of the easiest recipes to make. This flavourful and healthy dish is one of the most commonly made side dishes since Cauliflower is a popular vegetable available all year round. It can be served as a side with Roti/Flat bread/steamed rice.


Scale

Ingredients

250 gms Cauliflower (cut into small florets)

12 Green chilies (deseeded)

1 small Onion, finely chopped

1 tsp Garlic paste & Ginger paste

1 large Tomato, finely chopped

1 tsp cooking Oil

1 tsp roasted Cumin seeds

1 Bay leaf

¼ tsp Turmeric

Salt – to taste

¼ tsp Garam Masala

½ tsp Red chili powder

½ tsp Coriander powder

To garnish freshly chopped Coriander leaves


Instructions

  • Heat oil and add the cumin seeds and the bay leaves.
  • When seeds splutter, add chopped onions, ginger and garlic and sauté till brown and fat separates.
  • Add chopped tomatoes, turmeric, salt, garam masala, red chili powder and the coriander powder, and stir fry till the fat separates.
  • Add Gobi and deseeded green chilies and sauté over high heat till the vegetables is soft and tender.
  • Lower the heat and simmer for 5 minutes, covered till cooked through.
  • Serve hot, garnished with freshly chopped coriander leaves.


Nutrition

  • Serving Size: 2
  • Calories: 110 - 120 KCAL
  • Fat: 6 - 8 GM
  • Carbohydrates: 12 - 15 GM
  • Protein: 4 - 6 gm

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Fish and vegetable stir fry

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Fish and vegetable stir fry


Description

This healthy Fish stir fry will knock you off your feet and is a light protein packed dish that will keep you full and satisfied all day, which means less cravings. This recipe is rich in Omega 3 fatty acids and B Vitamins and is a sure delectable dish.


Scale

Ingredients

1 tsp vegetable oil

1 serving boneless fish fillets (sliced)

2 medium onions

23 French Beans

23 baby corns (sliced)

¼ carrot (sliced)

¼ Bell pepper

1 tsp. Soy Sauce

1 tsp. Sweet chili sauce

1 tsp. Ginger – Garlic paste

Salt – to taste

Cilantro / Coriander leaves (for garnishing)


Instructions

) Heat oil in a frying pan on high flame. Stir-fry fish fillets for 2-3 mins until cooked through. Transfer it to a plate.2) Add all the vegetables listed above to the same wok. Stir-fry for 3-5 mins until soft.

4) Toss all the vegetables with fish fillets. Add Soy sauce and sweet chili sauce. Serve hot topped with freshly chopped coriander/ cilantro.



Nutrition

  • Serving Size: 1
  • Calories: 250 - 260 KCAL
  • Fat: 15 - 18 GM
  • Carbohydrates: 30 - 40 GM
  • Protein: 20 - 23 GM

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Coriander chutney

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Coriander chutney


Description

This coriander chutney/dip is a staple in Indian cuisine. Its a vegan, gluten free dip that serves as an accompaniment with idlis/dosas/pancakes/sandwiches/tikkis etc.


Ingredients

Fresh coriander leaves – 1 cup

Ginger – 1 tsp

Lemon Juice – 1 tbsp.

Roasted cumin seeds – ½ tsp

Green chili – 1

Black salt / White salt – as per taste


Instructions

1) In a blender, add all the above listed ingredients. With some water, blend all the ingredients till smooth paste.

2) Check the seasoning and add lemon juice as per taste.

3) Store chutney in a container in a refrigerator and serve as and when required.



Nutrition

  • Calories: 20 - 30 kcal
  • Carbohydrates: 5 - 7 gm

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Bread croutons and Feta cheese salad

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Bread croutons and Feta cheese salad

  • Author: Meenu Agarwal
  • Category: Vegetarian
  • Cuisine: Continental
  • Diet: Vegetarian

Description

This bread crouton and Feta cheese salad is a simple salad bursting with mediterranean flavours which can serve as an excellent main course option. This salad is best served fresh.


Ingredients

Bread slice – 1 (cut into squares without the edges)

Feta cheese / Cottage cheese – 1 tbsp. (grated)

Cucumber (cut into semi-circle) – ½

Tomato slices (without pulp) – ½

Onions (cut into square) – 1 medium

Cabbage (cut into square) – ¼

Salt – to taste

Black pepper – 1 tsp

Powdered sugar – ½ tsp

Lemon juice – 1 tbsp.

Vinegar – 3 tsp.

White sesame seeds (roasted) – 1 tbsp.

Oregano – 1 tsp.

Skimmed milk – 1-2 tbsp.


Instructions

  1. Deep fry the bread croutons and keep aside. When hot, sprinkle salt, oregano, red chili flakes and black pepper powder on top and mix well.
  2. Soak all the vegetables in chilled water for 30 minutes to make it crisp.
  3. In a bowl, add all the above listed seasonings including milk and mix well.
  4. Strain all the vegetables. Mix seasoning mixture in vegetables and stir it well. Add fried bread croutons and mix again.
  5. Transfer vegetables to a serving bowl. Top it with crushed feta or cottage cheese (sprinkle salt and black pepper powder).
  6. Garnish with roasted sesame seeds on top and serve.


Nutrition

  • Serving Size: 1
  • Calories: 170 - 180 Kcal
  • Fat: 10 - 12 gm
  • Carbohydrates: 25 - 30 gm
  • Protein: 12 - 14 gm

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Besan kadhi with boiled rice

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Besan kadhi with boiled rice


Description

This kadhi is a popular North Indian dish made with primarily besan (chickpea flour) and curd. Its typically served as a side dish to steamed rice, but can also be served with roti and chapattis.


Scale

Ingredients

1 Cup yogurt

Energy 170 – 180 KCAL
Protein 14 – 18 GM
Fats 10 – 12 GM
CHO 35 – 45 GM

½ cup gram flour

½ tsp turmeric

½ tsp chili powder

to taste salt

¼ tsp garam masala

2 cups water

1 tbsp. oil

A pinch Asafoetida

1 tsp roasted cumin seeds

12 Whole dry red chilies

For tempering:

1 tsp cooking oil

¼ tsp chili powder

For the pakoras:

12 tbsp. gram flour

Salt – to taste

Oil – for frying


Instructions

Method:

1) Mix gram flour, turmeric, chili powder, salt and garam masala.

2) Add yogurt gradually to this mixture to form a smooth paste, and then add the water.

3) Heat oil in a large, heavy-based pan; add the Asafoetida, cumin seeds and the whole red chilies.

4) When the cumin seeds begin to splutter, add flour and yogurt mixture and bring to a boil.

5) Simmer over a low heat till it thickens a bit.

Prepare the pakoras:

1) Mix the ingredients listed above into a smooth batter with enough water to form a thick dropping consistency. Let the batter rest for at least 15 minutes.

2) In a frying pan, heat cooking oil for frying.

3) Beat the pakora mixture till light and fluffy and add teaspoons full of the mixture.

4) Reduce heat to medium and fry the pakoras.

5) When the pakoras fluff up, and the base becomes golden-brown, turn them over and brown on the other side.

6) Scoop out the pakoras from the oil and drop them into a kadhai. Repeat this procedure with the rest of the mixture.

7) Transfer the hot kadhai into a serving dish.

8) Heat oil, add the chili powder and pour over the kadhai immediately to garnish.



Nutrition

  • Calories: 170 - 180 Kcal
  • Fat: 10 - 12 gm
  • Carbohydrates: 35 - 45 gm
  • Protein: 14 - 18 gm

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Cabbage Peas Sabji

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Cabbage Peas Sabji

  • Author: Meenu Agarwal
  • Category: Vegetarian
  • Method: Stir fry
  • Cuisine: Indian
  • Diet: Diabetic

Description

This gluten free and vegan recipe is a regular side served in Indian homes, made with Cabbage, peas and a handful of basic Indian spices. Its simple and tasty, and is best served with rice/roti/flat bread.


Ingredients

Shredded cabbage – 1cup

Green peas – 1 tbsp

Cooking oil – 1 tsp

Green chili (deseeded)-1

Ginger paste – 1/4 tsp

Turmeric powder – 1/4 tsp

Red chili powder – 1/4 tsp

Coriander powder- 1/4 tsp

Garam masala- 1/4 tsp

Salt to taste

Amchur powder – 1/4 tsp


Instructions

  1. Take a pan and heat on medium flame. Add oil and cumin seeds. Let it splutter. Add minced ginger, green chili. Sauté for 2 minutes.
  2. Add shredded cabbage, green peas, and all the seasonings and mix well. Keep stirring.
  3. Cover the pan with a lid by stirring occasionally.
  4. Sprinkle garam masala and amchur on top and mix well. If there is any water in the pan, Sautee it for some more time.
  5. Serve hot with chapatti.


Nutrition

  • Serving Size: 1
  • Calories: 210
  • Fat: 15
  • Carbohydrates: 30
  • Protein: 12

Keywords: Vegan

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Bathua Leaves (Chenopodium) raita

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Bathua Leaves (Chenopodium) raita

  • Author: Meenu Agarwal
  • Prep Time: 2 mins
  • Cook Time: 3 mins
  • Total Time: 5 mins

Description

Make this healthy, refreshing and delicious Bathua ka raita with fresh Bathua leaves. It is super easy to make with a few simple ingredients and can make any meals filling and wholesome.


Scale

Ingredients

  • 1 Bunch (250 g) Bathua
  • 1 Cup Curd
  • 1/4 Teaspoon Salt, or to taste
  • 1/4 Teaspoon Red Chili Powder
  • 1/4 Teaspoon Bhuna Jeera

Instructions

1) Wash the Bathua Leaves and remove the big stems from the end. Chop it finely and add it in a pressure cooker along with 2 cups of water. Bring it to a boil.

2) After it has cooked let it cool for a little while. In the meantime, whisk the curd and add salt, red chilli powder & cumin powder to it. Mix the cooked bathua with the curd. Bathua raita is ready. Serve chilled with roti, paratha or rice.



Nutrition

  • Serving Size: 1
  • Calories: 50 - 60
  • Carbohydrates: 13 - 16
  • Protein: 6 - 8

Keywords: #HEALTHY

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Banana , Peanut Butter and Honey Roll

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Banana , Peanut Butter and Honey Roll

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

Description

Peanut butter, banana and honey rolls are one of the healthiest snack ideas that can be enjoyed both by kids and adults. It is perfect for a quick breakfast, lunch or afternoon bites which will surely boost energy and keep you full.


Scale

Ingredients

  • 1 chapati/plain parantha/multigrain bread
  • 1 tablespoon peanut butter
  • 1 banana
  • 1/2 Tablespoon honey

Instructions

  • Make a roti/parantha/whole wheat bread(flat it)
  • Spread peanut butter on chapati/paranta
  • Slice one banana and spread evenly over the flatbread.
  • drizzle the honey on top and role it
  • Cut in half
  • Enjoy the snack


Nutrition

  • Serving Size: 2
  • Calories: 313 - 320
  • Sugar: 18 - 20
  • Protein: 16 - 18

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Aloo – Peas (Dry)

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ALOO – PEAS (Dry)

  • Author: Meenu Agarwal
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30

Description

This Aloo-Peas dry preparation is an easy and simple North Indian cuisine recipe prepared with basic ingredients : Potatoes and peas. This vegan and gluten free recipes makes and excellent pairing with steamed rice/roti for as an ideal lunch or dinner choice.


Ingredients

Potato – 2 medium size (diced)

Peas – ½ cup (half boiled)

Cumin seeds – ¼ tsp

Mustard seeds – ¼ tsp

Fennel seeds – ¼ tsp

Green chilies – 1-2 finely chopped

Red chili powder – ½ tsp

Turmeric powder – ¼ tsp

Coriander powder – 1 tsp

Amchoor powder – ¼ tsp

Garam masala – ¼ tsp

Salt – to taste


Instructions

  1. Heat a non-stick pan. Add 1 tbsp. oil. Add cumin seeds, mustard seeds, fennel seeds, green chilies. Mix well.
  2. Add diced potato to the pan, half boiled peas, mix well.
  3. Add red chili powder, turmeric powder, salt. Mix well.
  4. Simmer the flame & cover the pan with the lid.
  5. Stir occasionally & check if the vegetables are soft.
  6. Add the remaining seasonings & mix well.
  7. Cover the pan & cook for 1-2 minutes more. Stir it well.
  8. Add some coriander leaves & mix.
  9. Serve hot with a drop of lemon juice over it.


Nutrition

  • Serving Size: 2
  • Calories: 100 - 110
  • Fat: 7 - 10
  • Carbohydrates: 35 - 40
  • Protein: 6 - 8

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