lunch recipe Archives - Food & Wellness

Curd Rice

January 11, 2024January 15, 2024Lissa ThomasLeave a comment

Curd Rice

Author: Lissa Thomas
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Cuisine: South Indian
Diet: Vegetarian

Description

Curd rice, also known as “Thayir Sadam” in South India, is a popular and comforting dish made with yogurt and rice. It’s a simple and cooling dish, often served as part of a meal or as a standalone dish.

Scale

Ingredients

1/2 cup cooked rice (preferably short-grain rice)
1 cup plain yogurt (curd)
Salt to taste
For Tempering (Tadka):
- 1 tsp oil or ghee
- 1/2 tsp mustard seeds
- 1 dried red chilli
- 1/2 tsp urad dal (split black gram)
- 1/2 tsp chana dal (split Bengal gram)
- 1–2 green chilies, chopped
- A few curry leaves
- 1/2 tsp grated ginger (optional)
- pinch of hing/ asafoetida
- Fresh coriander leaves for garnish (optional)

Instructions

Cook Rice:
- Cook rice until it’s soft and slightly overcooked. If pressure cooked, cook till 4 to 5 whistles. This helps in achieving the creamy texture for curd rice.
Mash the Rice:
- Once the rice is cooked, let it cool slightly. Mash it well using the back of a ladle or your hands. Ensure there are no lumps.
Prepare Yogurt Mixture:
- In a separate bowl, whisk the plain yogurt until smooth. Add salt and mix well.
Combine Rice and Yogurt:
- Add the mashed rice to the yogurt mixture. Mix thoroughly until the rice is well coated with yogurt. Adjust the consistency by adding more yogurt if needed.
Tempering (Tadka):
- In a small pan, heat oil or ghee. Add mustard seeds and let them splutter. Add urad dal, chana dal, chopped green chilies, dried red chilli, curry leaves, and grated ginger. Sauté until the dals turn golden brown.
Add Tempering to Curd Rice:
- Pour the tempering over the rice and yogurt mixture. Mix well to incorporate the tempering throughout the curd rice.
Garnish:
- Garnish with fresh coriander leaves if desired.
Serve:
- Curd rice can be served at room temperature or slightly chilled. It’s a perfect accompaniment to vegetable salad or can be enjoyed on its own.

Nutrition

Serving Size: 1
Calories: 260 kcal
Fat: 12.5 g
Carbohydrates: 24 g
Protein: 8 g

Keywords: Healthy lunch, Healthy recipe, Gut health, Vegetarian

Mixed Vegetable Rice with Soy Chunks

November 30, 2023November 30, 2023Shampa BanerjeeLeave a comment

Mixed Vegetable Rice with Soy Chunks

Author: Shampa Banerjee
Prep Time: 20
Cook Time: 15
Total Time: 35
Diet: Vegetarian

Description

This Mixed Vegetable Rice with Soy Chunks is a delightful and nutritious one-pot meal that brings together the goodness of colorful vegetables, fragrant basmati rice, and protein-packed soy chunks. Bursting with flavors and textures, this dish is not only a treat for your taste buds but also a wholesome addition to your balanced diet.

Scale

Ingredients

1 cup basmati rice, washed and soaked

1 cup soy chunks, soaked and drained

1 cup mixed vegetables (carrots, peas, bell peppers, corn, etc.)

1 large onion, finely chopped

2 tomatoes, finely chopped

3–4 cloves of garlic, minced

1-inch ginger, grated

1 teaspoon cumin seeds

1 teaspoon garam masala

1 teaspoon turmeric powder

1 teaspoon cumin powder

1 teaspoon coriander powder

Salt to taste

Fresh coriander leaves for garnish

2 tablespoons cooking oil

Instructions

Prepare the Soy Chunks: Boil water and soak the soy chunks until they expand. Squeeze out excess water and set aside.
Cook the Basmati Rice: In a separate pot, cook the soaked basmati rice until it’s 70-80% cooked. Drain any excess water and set aside.
Heat oil in a large pan. Add cumin seeds and let them splutter. Add chopped onions, minced garlic, and grated ginger. Sauté until the onions turn golden brown.
Add the mixed vegetables to the pan and cook until they are slightly tender. Stir in chopped tomatoes and cook until they become soft and the oil begins to separate.
Add turmeric powder, cumin powder, coriander powder, garam masala, and salt. Mix well. Add the soaked soy chunks and cook for a few minutes until they absorb the flavors.
Gently fold in the partially cooked basmati rice with the vegetable and soy mixture. Ensure even distribution of flavors.
Cover the pan and let the rice and vegetables cook together on a low flame until the rice is fully cooked and absorbs the flavors of the vegetables and soy chunks.
Once cooked, garnish with fresh coriander leaves. Serve hot with yogurt or a side salad.

Nutrition

Serving Size: 1
Calories: 350 kcal
Fat: 10g
Carbohydrates: 50g
Fiber: 6g
Protein: 15g

Keywords: Mixed Vegetable Rice with Soy Chunks

Rohu Fish Stew

February 28, 2023February 28, 2023Shampa BanerjeeLeave a comment

Rohu fish stew

Author: Shampa Banerjee
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Yield: 35 minutes 1x

Description

This recipe is a great source of protein. It is also rich in omega-3 fatty acids and various vitamins and minerals such as vitamin A, vitamin C, iron, and calcium.

Scale

Ingredients

200g Rohu fish fillet, cut into pieces
2 medium-sized onions, finely chopped
2 medium-sized tomatoes, finely chopped
1 teaspoon ginger paste
1 teaspoon garlic paste
1 teaspoon red chili powder
1 teaspoon turmeric powder
1 teaspoon cumin powder
1 teaspoon coriander powder
1 teaspoon garam masala powder
1 tablespoons oil
Salt to taste
2 cups water

Instructions

Clean the Rohu fish thoroughly and pat dry with a paper towel.
In a bowl, mix together the turmeric powder and salt to make a spice mix.
Rub the spice mix on both sides of the fish pieces and let it marinate for 10-15 minutes.
Heat the mustard oil in a pan over medium heat.
Add the fish pieces to the pan and fry for about 3-4 minutes on each side, or until the fish is cooked through and golden brown.
Heat the oil in a deep pan, and sauté the onions until they are golden brown
Add the ginger and garlic paste, and sauté for another 2 minutes.
Add the tomatoes and cook until they are soft and pulpy.
Add the red chili powder, turmeric powder, cumin powder, coriander powder, garam masala powder, and salt, and cook for another 2 minutes.
Add the Rohu fish pieces and gently mix with the spices.
Add 2 cups of water and bring the stew to a boil.
Reduce the heat and let the stew simmer for about 10-15 minutes until the fish is cooked through and the stew thickens.
Garnish with fresh coriander leaves.

Nutrition

Serving Size: 2
Calories: 255Kcal
Fat: 12g
Protein: 39g

Pumpkin lentil soup

February 12, 2023February 12, 2023Shampa BanerjeeLeave a comment

Pumpkin lentil soup

Author: Shampa Banerjee
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Diet: Low Calorie

Description

This soup is a nutritious and delicious way to enjoy the flavors of pumpkin and lentils, while also providing essential vitamins, minerals, and fiber. The use of vegetable broth and spices, such as cumin, paprika, and coriander, add depth of flavor to the soup, while the cilantro adds a touch of freshness. This soup is a great option for a warm and comforting meal.

Ingredients

Pumpkin: 1 cup chopped
Olive oil: 1 tbsp.
Garlic cloves:2 (Minced)
Onion: 1 medium(diced)
Lentils :1/2 cup (rinsed and drained)
Vegetable broth: 2 cups
Cumin: 1 tsp. (Ground)
Paprika: 1 tsp
Coriander seeds:1/2 tsp
Coriander leaves:1/4th cup
Lemon juice :1
Salt and black pepper as required

Instructions

Heat the olive oil in a large pot over medium heat.
Add the onion and garlic and cook until softened.
Add the chopped pumpkin, lentils, vegetable broth, cumin, paprika, coriander, salt, and black pepper to the pot.
Bring the mixture to a boil, then reduce heat and let simmer for 15 minutes, or until the lentils and pumpkin are tender.
Turn off the heat and let the soup cool for a few minutes.
Using a blender, puree the soup until smooth. Alternatively, you can transfer the soup to a blender and puree until smooth, then return it to the pot.
Stir in the chopped cilantro leaves and a squeeze of lemon juice.
Serve hot

Nutrition

Serving Size: 2
Calories: 140 Kcal
Fat: 2g
Carbohydrates: 17g
Protein: 6g

Lemon Sesame Chicken

May 13, 2022May 13, 2022Shampa BanerjeeLeave a comment

Lemon Sesame Chicken

Author: Shampa Banerjee
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 30 minutes

Description

Lemon chicken is a tasty and a healthy food, that’s loved by people all across the world. It can be used as a side dish for both lunch and dinner. As it is prepared with few ingredients, it’s very easy to cook too.

Ingredients

Chicken (Boneless):100g
Gram flour:1 tbsp./15g
Whole wheat flour: 1 tbsp.
Black pepper:1 tbsp.
Chili Flakes:1 tbsp.
Soya sauce:1tsp.
Garlic chopped:1 tbsp.
Sesame seeds:1/2 tbsp.
Lemon:1 whole
Green chili:2 no
Spring onion:1 tbsp. (chopped)
Oil:1 tbsp.

Instructions

Cut the boneless chicken into small pieces.
Put the chicken pieces in a bowl and mix them with 1 tbsp wheat flour, 1 tbsp gram flour, ½ tsp black pepper powder and salt. Marinate them for 15 minutes.
Pour 1 tbsp oil into a pan and shallow fry the marinated chicken pieces, and keep them aside after frying.
Put ½ tbsp oil into the same pan and stir fry chopped garlic in it. Then add 1 cup of water.
As the waters starts to boil, put red chili flakes, salt, black pepper powder and soya sauce and mix them well.
Add chicken pieces into the mix and cook for five minutes
Put honey, lemon juice, and roasted sesame seed one by one into the pan and mix well.
Put chopped spring onion in it and keep the lid of the pan covered for five minutes.
Serve hot

Nutrition

Serving Size: 2
Calories: 210 Kcal
Fat: 12g
Carbohydrates: 11g
Protein: 15g

Keywords: Lemon Sesame chicken

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

Ragi idli

February 4, 2021February 13, 2021Meenu AgarwalLeave a comment

Ragi idli

Author: Meenu Agarwal
Prep Time: 20 minutes
Cook Time: 5 minutes
Total Time: 25 minutes
Category: Breakfast
Cuisine: South Indian
Diet: Vegetarian

Description

Ragi idli is a healthy and delicious breakfast recipe from South India which is made from Ragi (Finger Millet) flour. It is also known by the name of Nachni in Maharashtra, Mandua in Hindi, Ragulu in Telugu and Kezhvargu in Tamil. It is a nutrient dense grain and is referred to as a local superfood since it is a great source of calcium, iron and essential amino acids. This Ragi idli recipe is quick to make and can be served as a breakfast, lunch or even a dinner meal with homemade chutneys/ salsa/ pickle/ raita/ curd/ vegetable sabzi or curries.

Ingredients

Parboiled rice-75 g
Urad dal-50g
Fenugreek-1/4 th tbsp.
Ragi flour-100g
Water-as required (for consistency)

Instructions

1. Wash and soak the rice, dal & methi seeds together for two hours. Add the required water and grind everything all together adding required salt & water. Lastly add the Ragi flour, grind for few minutes. Remove and ferment overnight or 10 hours.

2. After fermentation, batter would be doubled and sometimes overflow too. Stir well and make idlis.

3. Heat water in an idli vessel or steamer. Mix the fermented Ragi idli batter well and pour a ladle of batter into the idli moulds and place it inside the steamer or idli cooker.

4. Steam cook for 10-15 minutes or until a toothpick inserted in the centre of the idli comes out clean. Once done sprinkle water and remove from the mould after 2-3 minutes.

5. Serve hot with sambhar or chutney of your choice.

Nutrition

Serving Size: 4
Calories: 220-230Kcal
Fat: 10-12g
Carbohydrates: 40-50g
Protein: 20-25g

Sautéed vegetables

February 4, 2021February 13, 2021Meenu AgarwalLeave a comment

Sautéed vegetables

Author: Meenu Agarwal
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Category: Side dish
Diet: Low Calorie

Description

Here’s how to make one of the best and tastiest sauteed vegetables which are flavour packed, crisp and colourful! This rainbow coloured recipe is also enhanced with vegan protein such as the Tofu or one can even add any other source of protein like Paneer to enhance the nutritive value as well as the taste.

Ingredients

Bell peppers(mix of red green and yellow)(cut small squares): 200g
Broccoli small florets: 100g blanched
Mushrooms : 100g thick slices
French beans-100g 1” pieces, blanched
Tofu or Cottage cheese cubes: 200g
Corn: 50g
Onion : 30g thinly sliced, 1 medium size
Garlic: 5-6 cloves finely chopped
Green/Red Chili: 1pc Finely chopped
White sesame seeds: 1tbsp roasted
Cooking oil: 1-2tbsp
Salt and black pepper crushed: to taste
Oregano : 1-2tsp dried

Instructions

Heat oil in a frying pan.
Add garlic and chili, sauté. Add broccoli, french beans, corn and again sauté for 2-3 minutes.
Add Tofu or cottage cheese and sauté for another 1-2minutes.
Add salt, freshly crushed black pepper and oregano.
Sprinkle roasted sesame seeds on top.

Nutrition

Serving Size: 2
Calories: 241Kcal
Fat: 6g
Carbohydrates: 36g
Protein: 15.5g

Spinach raita

February 4, 2021February 13, 2021Meenu AgarwalLeave a comment

Spinach raita

Author: Meenu Agarwal
Prep Time: 2 minutes
Cook Time: 10 minutes
Total Time: 12 minutes
Category: Side dish
Cuisine: South Asian cuisine
Diet: Vegetarian

Description

This spinach raita is a popular accompaniment to almost every Indian meal. It is made using simple ingredients like curd/yoghurt, spinach leaves and herbs and spices to make it flavoursome. You can also add other vegetables of your choice to this dip and make it more nutritious.

Ingredients

Instructions

Wash and blanch spinach.
Drain water and finely chop them.
Whisk curd.
Add Sugar, Roasted cumin seed powder, salt, rock salt and chili powder.
Add chopped spinach to it.
Adjust the consistency by adding some water if required.
Mix well. Serve chilled.

Notes

If hung curd is used instead, this can be used as an excellent dip with various starters.

Nutrition

Serving Size: 5
Calories: 79Kcal
Fat: 2g
Carbohydrates: 9g
Protein: 7g

Sweet potato -chickpeas kebab

February 4, 2021February 13, 2021Meenu AgarwalLeave a comment

Sweet potato-chickpeas kebab

Author: Meenu Agarwal
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Category: Side dish
Cuisine: Middle Eastern cuisine
Diet: Diabetic

Description

This Sweet potato and chickpeas kebab is a healthy and nutritious kebab recipe made with sweet potatoes, legumes, spices and herbs.You can serve it as a snack or even as a light Breakfast/lunch/dinner meal option with a side of a heart bowl of vegetable soup or salad. Serve theses kebabs along with a dip or sauce of your choice.

Ingredients

Instructions

Overnight soak chick peas in water.
Pressure cook them till they are soft, drain and keep aside.
Boil sweet potatoes, peel and mashed them thoroughly.
Mash green peas and chick peas in a grinder.
Grind ginger and chili into paste.
Heat 2tsp oil in a pan. Add ginger chili paste and sauté foe 2 minutes. Add gram flour and sauté for 5-7 minutes till it is roasted.
Add green peas and chick peas paste, add mashed potatoes. Saute for another 5 minutes.
Add roasted cumin powder, black pepper and salt to taste, lemon juice and mix well.
Let the mixture cool down. Divide the mixture in five portions. Make six kebabs of each portion.
Heat 2tsp oil in a grill- pan. Place the kebabs on it and cook for 2 minutes on each side.
Serve hot with coriander chutney and tamarind chutney and some salad on side.

Nutrition

Calories: 264Kcal
Fat: 3g
Carbohydrates: 45g
Fiber: 5g
Protein: 14g

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