Weight loss Archives - Page 4 of 6

Vegetable Dalia

December 17, 2020May 11, 2021Meenu AgarwalLeave a comment

Vegetable Dalia

Author: Meenu Agarwal
Prep Time: 10
Cook Time: 20
Total Time: 30 mins
Yield: 1 1x

Description

Dalia is very popular all over India. Vegetable Dalia is considered to be one of the simplest, healthier and scrumptious one pot vegan meal. This is low in fat, high in Iron and fiber, and its best dish for everyone. Vegetable Dalia is very easy where the Broken Wheat Aka cracked wheat/Dalia, vegetables, basic Indian spices are cooked with Onion, ginger, garlic based tempering. Bulgur Wheat, is a healthy alternative to whole wheat as it contains the outer bran, which makes it an excellent source of dietary fiber. Dalia is low in fats that not only aids in weight management but also prevents Obesity. So replacing wheat rotis or rice with Dalia is not a bad idea to boost your weight loss efforts. Dalia is also good for Diabetic and Gluten Intolerance patient.

Scale

Ingredients

1/2 cup Dalia
1 small onion, finely chopped
1/2 tsp ginger paste
1 green chili, finely chopped
1 small tomato, finely chopped
1/4 cup chopped carrots
¼ cup chopped potatoes
¼ cup shelled green peas/fresh or frozen
2 cups water
½ tsp cumin seeds
1 tsp cooking oil
salt as required
¼ tsp Red chili powder
¼ tsp turmeric powder

Instructions

1) Heat cooking oil in a pan. Add cumin seeds and let it crackle.

2) Add chopped onions and sauté till they become transparent. Now add chopped ginger, green chilies and sauté properly.

3) Add chopped tomato and sauté for 1 minute. Now add all the veggies of your choice and sauté till the vegetables are soft and tender.

4) Rinse the Dalia and add to the veggies. Stir for 3-4 minutes. Add 2 cups water and all the vegetables. Stir well occasionally till Dalia is cooked well.

5) If the Dalia has not cooked completely, then add some more water and cook on low medium flame without the lid till they are softened.

6) Garnish vegetable Dalia with chopped coriander leaves and sprinkle lemon juice on top.

7) Serve hot with coriander chutney.

Nutrition

Serving Size: 1
Calories: 250 - 260 KCAL
Fat: 12 – 15 GM
Carbohydrates: 40 - 50 GM
Protein: 6 – 8 GM

Sweet Potato Salad

December 17, 2020February 6, 2021Meenu AgarwalLeave a comment

Sweet Potato Salad

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

Description

Sweet potato salad is a salad, made typically of sweet potato, olive oil, salt, ground pepper, black pepper, cinnamon sticks, raisins, coriander, sugar, and water. Sometimes fruits can be used. It is very popular in the Arab world. Sweet potatoes are rich in complex carbohydrate, dietary fiber and beta- carotene (a provitamin A Carotenoids), with moderate contents of other micronutrients, including Vitamin B and Manganese. Sweet potatoes are rich in complex carbohydrate and dietary fiber so it is good for diabetes and weight loss.

Scale

Ingredients

Sweet potato – 1 (boiled & peeled and cut into cubes)

1 medium Onion (finely chopped)

2 Green Chilies (finely chopped)

1 tablespoon Lemon juice

3 sprig Coriander Leaves (finely chopped)

1 teaspoon Chat Masala Powder

Pomegranate – to garnish

Salt to taste

Instructions

Firstly, mix all the ingredients in a bowl. Boiling the sweet potato and having it in the refrigerator for an hour which helps in making this salad more delicious.
Serve chilled with chopped freshly coriander leaves on top.

Nutrition

Serving Size: 1
Calories: 120 - 130 KCAL
Fat: 1-3 GM
Carbohydrates: 30 - 40 GM
Protein: 2-4 GM

Peas Curry

December 17, 2020February 6, 2021Meenu AgarwalLeave a comment

Peas Curry

Author: Meenu Agarwal
Prep Time: 2 minutes
Cook Time: 7 -10 minutes
Total Time: 12 minute
Category: Vegetarian
Method: Saute
Cuisine: Indian
Diet: Vegan

Description

Peas curry is a healthy, delicious and easy to make recipe that can be consumed as a main course with rice or chapati or parantha. It can be consumed as a healthy breakfast option too. It is a rich source of vitamin C, vitamin E and Zinc.

Ingredients

Green peas- 200g shelled
Green chilly – 2 chopped
Red chili powder – 1 tsp
Salt – as per taste
Chopped onion – 2 small
Turmeric powder- 1/4th tsp
Coriander powder – 1tsp
Cooking oil- 1tbsp
Coriander leaves – for garnishing

Instructions

To prepare Masala:

Add oil in a pan and heat it over medium flame. Once the oil is sufficiently hot, add onions and sauté till they turn little pinkish in hue.
Then add chopped tomatoes and cook for 5 minutes, while stirring continuously.
Add green chilies, turmeric powder, coriander powder, red chili powder and 1/4 cup of water. Stir well and cook for another minute.
Add green peas and salt. Stir it until it is evenly mixed. When the peas are cooked properly and the gravy starts to thicken, remove from the flame.
Transfer peas curry in a serving bowl and garnish with coriander leaves and serve hot.

Notes

Crushed Kasuri methi leaves can also be added to enhance the flavour.

Nutrition

Serving Size: 2
Calories: 110Kcal
Fat: 4g
Carbohydrates: 18g
Protein: 6g

Keywords: Vegan, Diabetic friendly, Healthy breakfast option, Main dish, Vegan food, Vegan lunch.

Oats Poha

December 17, 2020May 11, 2021Meenu AgarwalLeave a comment

Oats Poha

Author: Meenu Agarwal

Description

Oats Poha is a savoury dish originating from the Indian Subcontinent, most common in South Indian breakfast, cooked as a thick porridge from dry roasted semolina or coarse rice flour. Oats poha is a healthy breakfast and a healthier version of Rice flakes Poha. This can be consumed in the breakfast as well as snack items. Various seasonings and/or vegetables are often added during the cooking, depending on individual preferences. Today it is popular in most parts of India and is prepared in various ways. This recipe is good for weight loss, diabetic and heart diseases as it is rich in fiber.

Scale

Ingredients

1 cup oats
1 cup vegetables (Chopped carrots, peas, capsicum )
1 tomato medium sized
1 onion thinly sliced medium
¾ cup water (adjust as needed)
Salt as needed
1 pinch Turmeric
Oil as needed
3–4 Cashewnuts
½ tsp mustard seeds
¼ tsp red chili powder
Coriander leaves as needed

Instructions

Dry roast oats until golden or they begin to smell good. Set aside.
Heat a pan with oil. Add mustard seeds ,allow to crackle.
Add cashew nuts and saute till they are lightly browned
Add onions and fry until they turn slightly golden or pink.
Saute vegetables carrot, capsicum, peas for 2 to 3 mins. Add chopped tomatoes, sprinkle salt and turmeric.
Cook until the tomatoes turn completely mushy.
Add chili powder
Mix and fry for 2 to 3 minutes until it smells good.
Add water and bring it to a boil.
Add oats and stir well.
Cover and cook. If needed add more or less water to adjust the consistency.
Add coriander leaves.
Serve it hot

Nutrition

Serving Size: 1
Calories: 225 Kcal
Fat: 3 g
Carbohydrates: 30 g
Fiber: 5 g
Protein: 4 g

Lotus Stem Curry

December 17, 2020February 5, 2021Meenu AgarwalLeave a comment

LOTUS STEM CURRY

Author: Meenu Agarwal

Description

These luscious Lotus sets are a great source of dietary fibre, phytonutrients and other source of vitamins and minerals. It helps reduce stress, water retention and is great for skin, hair and those who have hypertension. They can be boiled, air fried, added into salads or even eaten raw. Try out this lotus stem curry and surprise your friends and family with this delicious treat.

Scale

Ingredients

1 medium size Lotus Stem – cut into small rounds

1 Green Chilly, finely chopped

½ Tsp Cumin

Masalas:

Salt, to taste

1/4 TspTurmeric

½ Tsp Red Chili powder.

1 tspDhania Powder.

¼ tsp garam masala

Instructions

Thoroughly clean the Lotus Stems by scrubbing off all visible traces of mud off them. Run water through the holes till they are clean.
Peel, wash once again and cut into medium sized rounds.
In a pressure cooker add the chopped Lotus stem with enough water to cover them, add salt and pressure cook till half cooked (2-3 whistles should be good) When done, keep aside, with the water.
Heat a heavy bottomed Kadhai and add Oil to it.
When the Oil heats up add the Jeera and wait for it to pop.
Add the chopped Green Chilies and sauté till they don’t seem raw anymore.
Fry well, till the masalas are cooked and Oil starts leaving the mixture.
Add this cooked mix to the semi cooked Lotus Stem in the cooker. Add water if required.
Pressure cook till done (2-3 whistles).
Serve hot with Rice or chapattis.

Nutrition

Calories: 100 - 110 KCAL
Fat: 3 - 6 GM
Carbohydrates: 14 – 18 GM
Protein: 4-6 GM

Hara Bhara Kebab

December 17, 2020February 5, 2021Meenu AgarwalLeave a comment

Hara Bhara Kebab

Author: Meenu Agarwal

Description

Hara bhara kebabs are vegetarian kebabs made using fresh ingredients. It is a quick energy boosting snack which can can also serve as a starter, or side dish or even part of a light dinner option.

Scale

Ingredients

¼ bunch spinach leaves

1/2 tsp oil

1–2 green chili, finely chopped

¼ capsicum, finely chopped

¼ cup beans, chopped

1 tbsp. peas, fresh / frozen

½ potato, boiled and grated

1 tbsp. paneer / cottage cheese, crumbled

1 tbsp coriander leaves, finely chopped

¼ tbsp corn flour

½ tbsp breadcrumbs

½ tsp red chili powder

½ tsp coriander powder

¼ tsp amchur

¼ tsp garam masala powder

salt to taste

½ cup breadcrumbs, to coat

2 cashews, halved

oil for greasing

Instructions

Firstly, in a large kadhai heat oil and add green chili, also add capsicum and sauté till the moisture disappears. Further add beans and peas. sauté well.
Transfer to the blender and allow to cool completely. Blend to coarse paste along with blanched spinach. Transfer the blended paste into a large mixing bowl.
Also add grated potato, paneer and coriander leaves. Further add corn flour and breadcrumbs. Add in the spices and salt. Mix well.
Grease hands with oil and make a small patty. Cover the patties with bread crumbs and garnish with cashew.
Now AIR FRY the prepared patties (stirring occasionally).
Finally, serve hara bara kabab with coriander chutney.

Nutrition

Serving Size: 2
Calories: 130 – 140 KCAL
Fat: 10 – 12 GM
Carbohydrates: 15 – 20 GM
Protein: 6 – 8 GM

Gobi (Cauliflower) Masala

December 17, 2020February 5, 2021Meenu AgarwalLeave a comment

Gobi (Cauliflower) masala

Author: Meenu Agarwal

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)

1–2 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

Fish and vegetable stir fry

December 17, 2020February 5, 2021Meenu AgarwalLeave a comment

Fish and vegetable stir fry

Author: Meenu Agarwal

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

2–3 French Beans

2–3 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

Coriander chutney

December 17, 2020February 5, 2021Meenu AgarwalLeave a comment

Coriander chutney

Author: Meenu Agarwal

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

Bread croutons and Feta cheese salad

December 17, 2020February 5, 2021Meenu AgarwalLeave a comment

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

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.
Soak all the vegetables in chilled water for 30 minutes to make it crisp.
In a bowl, add all the above listed seasonings including milk and mix well.
Strain all the vegetables. Mix seasoning mixture in vegetables and stir it well. Add fried bread croutons and mix again.
Transfer vegetables to a serving bowl. Top it with crushed feta or cottage cheese (sprinkle salt and black pepper powder).
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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Description

Peas curry is a healthy, delicious and easy to make recipe that can be consumed as a main course with rice or chapati or parantha. It can be consumed as a healthy breakfast option too. It is a rich source of vitamin C, vitamin E and Zinc.

Ingredients

Green peas- 200g shelled

Green chilly – 2 chopped

Red chili powder – 1 tsp

Salt – as per taste

Chopped onion – 2 small

Turmeric powder- 1/4th tsp

Coriander powder – 1tsp

Cooking oil- 1tbsp

Coriander leaves – for garnishing

Instructions

To prepare Masala:

Add oil in a pan and heat it over medium flame. Once the oil is sufficiently hot, add onions and sauté till they turn little pinkish in hue.

Then add chopped tomatoes and cook for 5 minutes, while stirring continuously.

Add green chilies, turmeric powder, coriander powder, red chili powder and 1/4 cup of water. Stir well and cook for another minute.

Add green peas and salt. Stir it until it is evenly mixed. When the peas are cooked properly and the gravy starts to thicken, remove from the flame.

Transfer peas curry in a serving bowl and garnish with coriander leaves and serve hot.

Notes

Crushed Kasuri methi leaves can also be added to enhance the flavour.

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