Apurva Soni

Soyabean Veg Paneer Kebabs are a delicious and healthy vegetarian appetizer made with a combination of soyabean and paneer. These kebabs are packed with protein and are perfect for those who are looking for a meat-free alternative. The soyabean and paneer are marinated in a flavorful mixture of spices and then grilled to perfection. These kebabs are crispy on the outside and soft on the inside, making them a crowd-pleasing dish for parties or as a snack. Serve them with mint chutney or yogurt dip for a delightful treat.

INGREDIENT :-

• soyabean – 1 cup
• Grated paneer – 1 cup
• Besan – 2 tbsp
• onion, finely chopped
• 1/2 cup mixed vegetables (carrots, peas, and corn), finely chopped
• 2-3 cloves of garlic, minced
• 1 teaspoon of ginger paste
• 1 teaspoon cumin powder
• 1 teaspoon of coriander powder
• 1/2 teaspoon garam masala
• 1/2 teaspoon red chilli powder (adjust to taste)
• Salt according to taste
• 2 tablespoons breadcrumbs or oat flour-
• 2 tablespoons chopped fresh coriander leaves
• 1 tablespoon of lemon juice
• 1 tablespoon of olive oil

METHOD :-

• In a pot, boil water and soak soybean for 15-20 minutes until soft. Drain and squeeze out excess water, and mince the soy chunks finely.
• Take a mixing bowl and combine the minced soy chunks, paneer, chopped onions, besan ,mixed vegetables, minced garlic, and ginger paste.
• Now add cumin powder, coriander powder, garam masala, red chilli powder, salt, and lemon juice to the mixture. Mix well.
• Add oat flour to bind the mixture. Now shape it into kababs—make rounds (or elongated) patties.
• Heat a non-stick pan with oil over medium heat. Cook kababs until golden brown on both sides. Optionally, brush some oil on the kababs.
• For grilling, preheat and lightly oil the grill grates. Thread kababs onto skewers and grill until cooked with grill marks.
• Once cooked, remove it from the pan or grill. Serve hot with mint chutney, yogurt sauce, or a side salad

This kaju katli is sugar free and healthy . one of most favorite mithai in India and it doesn’t need an introduction if you are an Indian .These soft, sweet and nutty squares/diamonds are addictive. The more you eat, the more you want.

Making this decadent sweet or quick sugar free vegan cashew katli is really easy. You need just 15 to 20 minutes for the start to finish. Now how cool is that?

INGREDIENTS :-

• Powder cashews
• stevia / sugar free maple syrup / agave
• Chopped nut
• cardamom powder
• corn starch
• almond milk / cashew milk

METHOD:-

POWDER CASHEWS:-

• Take cashews in food processor and grind them to a fine powder.Sieve the powdered cashew through a strainer to separate any big and broken cashew , Collect the powder in a bowl.

FOR SYRUP :-

Method 1 :- use stevia instead of granular sugar free sweetener. Take stevia powder in a pan and add water and bring it to boil.

Method 2 :- you can use sugar free maple syrup also or agave . Take 2/3 cup liquid sugar free syrup in a pan and bring it to boil .

Method 3 :- use 1/2 cup of simple sugar with 1/3 cup of water and bring the mixture to boil and until a sticky one string consistency .

NOTE – you can avoid method 3 if you have diabetes either you are in weight loss journey.

• No matter what method you are using, start with the next step as the syrup is ready.
• Add cashew powder and cook:
• Once the syrup starts to bubble and feels slightly sticky(the consistency won’t be sticky like sugar syrup) add cashew powder.
• I suggest mixing ⅓ to 1 teaspoon of tapioca or corn starch to the cashew powder before adding it.
• This helps the cashew powder to thicken beautifully and become sticky as they would in simple sugar syrup.
• After adding the cashew powder, stir well to mix properly.
• Keep stirring until the mixture reaches the consistency of soft dough.
• If you want to make cashew halwa or fudge stop at this step.
• quick sugar free vegan cashew katli
• Spread the mixture on a greased plate or sheet and refrigerate.
• For katli, proceed to the next step.
• At this point, you may notice the mixture leaving the pan and oozing some oil.
• Cook the mixture for some more time (five more minutes) by stirring vigorously till it becomes a lumpy semi-solid dough.
• It will feel stretchy and doughy at this point.
• Turn the heat off and allow the mixture to cool.

FOR KATLI :-

• Now take the dough in a big bowl and add few drops of almond milk or cashew milk.
  quick sugar free vegan cashew katli

• Knead it well and add few more drops of milk to make a soft and malleable dough.
  Divide the dough into four parts.Roll each part into a thick circle with the help of a rolling pin.
  Cut diamond shaped pieces with the help of a knife or pizza cutter.
• Store the quick sugar free vegan cashew katli in an air tight container for three days at room temperature or up to seven days in refrigerator.
  For cashew fudge .
• Add chopped nuts(optional) and cardamom powder on the .
• Cut the refrigerated fudge mixture into square or diamonds.
  Serve at room temperature.
• Unlike katli, these squares are soft and fudgy.
  Enjoy kaju katli or cashew katli!

NUTRITION :-

1 KAJU KATLI- 13 gm

Calorie – 44 kcal

Carbs – 1.8 gm

Fats – 3.5 gm

Fibre – 0.2 gm

Protein – 1.5 gm

Paneer bhurji gravy is a spiced and easy to prepare. This flavorful gravy is made with onions, tomatoes, spices, herbs and curd (yogurt). The recipe comes together in 25 minutes and makes for a quick breakfast, lunch or dinner. Pair with roti, paratha, Naan or bread to mop up this delish savory gravy.

Generally the classic Paneer Bhurji is a dry or semi dry dish. This gravy or curried variation is less popular and made slightly differently. The recipe is fairly simple, easy and you don’t need to grind or puree any veggies.

INGREDIENTS:-

• 200 – 250 gm paneer
• 1 tbsp oil/ ghee
• spices – cloves , cardamom , black peppercorn , tej patta .
• onion
• green chilli
• ginnger
• garlic
• tomatoes
• corriander powder , cumin powder , chilli powder , turmeric powder , garam masala .
• 1 cup curd / yogurt
• chopped coriander.
• salt.

METHOD :-

• Crumble 200 to 250 grams Paneer.
• Heat 1 tablespoons oil in a pan. You can also use ghee.
• Add the whole spices – 1 inch cinnamon, 3 cloves, 2 green cardamoms, 5 to 6 black peppercorns and 2 small tej patta or 1 medium to large tej patta .Fry until the spices become aromatic and splutter.
• Add ½ cup finely chopped onions , stir and mix very well.
• Sauté the onions until light golden on medium-low to medium heat.
• Add 1 green chili (finely chopped) and 1 teaspoon ginger-garlic paste.
• Saute for a few seconds or until the aroma of ginger-garlic goes away.
• Now add ½ cup finely chopped tomatoes , mix very well.
• Sauté stirring often till the tomatoes soften, become mushy and you see oil releasing from the sides of the masala
• Add following masala -1 teaspoon coriander powder , 1 teaspoon cumin powder , ½ teaspoon red chili powder ,¼ teaspoon turmeric powder ,¼ teaspoon garam masala powder.
• Mix the spice powders very well with the rest of the ingredients and sauté for a minute on a low to medium-low heat.
• Lower the heat or switch off the heat. Now add 1 cup fresh curd (yogurt). You can choose to skip curd if you don’t have it handy.
• As soon as you add curd, stir quickly and briskly till all the curd is incorporated with the rest of the onion-tomato masala.
• Then add ½ cup water and mix well. For a thicker gravy, add less water.
• Add 1 tablespoon chopped coriander leaves. You can add about 1 tablespoon chopped mint leaves at this point. Mix and stir again .
• Bring the curry or gravy to a simmer on a low to medium heat
• When you see the gravy simmering, add the crumbled paneer.
• add salt as required.
• Mix very well and simmer for about 1 minute on low heat until the paneer is cooked. Do not cook for long or else the paneer will become chewy.
• Switch off the heat and add 2 tablespoons chopped coriander leaves and 1 teaspoon ginger
• Mix again and serve paneer bhurji gravy with chapati, roti, paratha or bread.

NUTRITION :-

For 1 katori- 130 gm

Calorie – 193 kcal

Carbs- 5.8 gm

Protein – 8.2 gm

Fats – 15.4 gm

Fibre- 2.1 gm

This Protein Makhana Smoothie – Peanut Butter Foxnut Smoothie is a healthy, filling breakfast that is very creamy. The addition of foxnuts and peanut butter packs in a ton of nutritional benefits. Additionally, its a quick and easy breakfast and is filled with plant-based protein from foxnuts and peanut butter.

Moreover, the beauty of these seeds is in their versatility. You can roast them, stir fry, cook them or throw them in smoothies. Foxnuts offer several health benefits. They are rich in calcium, antioxidants, are known to promote heart health and are low in calories.Moreover, the beauty of these seeds is in their versatility. You can roast them, stir fry, cook them or throw them in smoothies. Foxnuts offer several health benefits. They are rich in calcium, antioxidants, are known to promote heart health and are low in calories.

INGREDIENTS :-

• Fox nuts – makhana
• Milk – almond milk / cashew milk /soy milk / cow milk
• 1 ripe banana
• sugar or jaggery 1 tsp- optional
• peanut butter – 1 tbsp
• Dry fruit – optional

METHOD:-

• First, in a pan on low heat dry roast the foxnuts until crisp. Also, make sure not to brown them too much. It should take about 10- 12 minutes. However, monitor them to make sure they don’t burn and stir them in between. Moreover, let them cool and grind them in a grinder.
• Second, peel and cut the banana into slices.
• Further, place all of the ingredients (banana, almond milk, ground foxnuts, peanut butter in a high-powered blender. Finally, blend them.
• After blending the smoothie, transfer the smoothie in a cup and top it with some additional foxnuts or roasted peanuts.

NUTRITION:-

For 1 glass-

Calorie – 332 kcal

Carbs – 38 gm

Fats – 14. 3 gm

Fibre -8.3 gm

Protein -19.5

Dahi poha, a breakfast dish made with flattened rice and curd, has many health benefits like digestion , weight loss , energy boost , gut health , reduced appetite ,improved insulin sensitivity , low glycemic .

Poha made from flattened rice is a good source of carbohydrates , iron and dietary fibre . It is best probiotic content , easy to digest meal , it has best cooling effect and easy to prepare.

INGREDIENTS :-

1. 40 gm Poha (Flattened Rice) ( half cup )
2. 150 gm Curd (Yogurt)
3. 1 tsp Olive Oil
4. 1/3 tsp Mustard Seeds
5. 5-6 Curry Leaves
6. 1 tsp Salt
7. 1/2 tsp Black Pepper
8. 2 Dried Red Chilies
9. A Bunch Of Coriander
10. Carrot 1/4 cup
11. capsicum ( 1/4 cup )
12. sesame seeds 1tsp – optional
13. roasted peanut 1tbsp – optional

METHOD :-

• Firstly Soak the poha in 1 glass of water for one minute, then drain the water.
• And then In a bowl, add the soaked poha and curd, and mix well.
• In a separate pan, heat 1 tsp of oil and add mustard seeds, curry leaves, salt, and black pepper. Roast until the mustard seeds start to splutter.
• Then add whatever the veggies and sauteed them.
• Add the roasted spices to the poha and curd mixture, and mix everything together.
• Garnish with dried red chilies and fresh coriander.

NUTRITIONAL VALUE :-

1 KATORI – 130 gm

Calorie – 125 kcal

Carbs – 18 gm

Fats – 4.6 gm

Fibre – 0.4 gm

Protein – 3.2 gm

Quinoa upma is a great option for breakfast and is a nutrient-dense superfood that’s loved for its mild nutty taste, fluffy and slightly chewy texture, and terrific health benefits. Although it is technically a seed, quinoa is often classified as a whole grain and is treated as such in most recipes. Each serving of quinoa is packed with protein, iron, manganese and phosphorus. Therefore it is a popular ingredient in vegetarian and vegan .

The seeds are hard before cooking. But when cooked the quinoa becomes softer while still having a tender, almost crunchy and chewy bite. This texture and mild flavor make it a perfect substitute for other grains like rice, semolina, oats, etc.

INGREDIENTS :-

1. ½ cup quinoa
2.  1 tablespoons oil
3. ½ teaspoon mustard seeds.
4. ½ teaspoon of cumin seeds
5. ½ teaspoon urad dal
6. ½ teaspoon moong dal
7. ½ teaspoon finely chopped ginger
8. 1 teaspoon chopped green chilies
9. 1 dry red chilli
10. 1 pinch of asafoetida (optional)
11. ⅓ cup finely chopped onions
12. 7 to 8 curry leaves.
13.  ⅓ cup finely chopped carrots
14. ¼ cup finely chopped french beans
15. ⅓ cup frozen peas
16. salt to taste
17. corriander 2 tbsp

METHOD:-

1. 1. First, add quinoa in a fine mesh strainer and rinse very well in running water. Drain all of the water and set aside ,While rinsing, rub or agitate the seeds and give them a nice swirl with your fingers. Rinse quinoa seeds two to three times . Rinsing quinoa seeds removes the bitterness from them. This bitterness comes from the naturally occurring saponin present in the outer coating of the seeds.
2. Heat oil in a pan. Keep the heat to low or medium-low. When the oil is hot, add ½ teaspoon mustard seeds.
3. Once the mustard seeds begin to crackle, then add the following ingredients: cumin seeds , urad dal & moong dal.
4. Stirring often fry on low heat.
5. Fry until the urad dal and moong dal turn golden.
6. Then add the above listed spices, herbs and fry for about half a minute.
7. Next add finely chopped onions and curry leaves.
8. Stir and sauté on low to medium heat.
9. Then add finely chopped carrots, finely chopped french beans and frozen peas, or your choice of veggies.
10. Saute on low heat for two minutes.
11. Then add the quinoa to the pan.
12. Saute for a minute or two on low heat
13. Then add water. For ½ cup of quinoa, add 1 cup of water or a bit more if needed.
14. Add salt as per taste.
15. Cover the pan with a tight-fitting lid and simmer on low heat until the quinoa seeds are cooked.
16. When all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and turn off the heat.
17. It will take about 20 to 22 minutes for the quinoa to cook and fluff up. If there is any water or liquids in the pan, then continue to cook without lid until all the water dries up.
18. Now add chopped (coriander) leaves.
19.  Give a quick stir and serve the vegetable quinoa upma hot or warm.

NUTRITION :-

FOR 1 KATORI- 100 gm

Calorie- 105 kcal

Carbs- 15 gm

Proteins – 3.5 gm

Fats – 3.5 gm

Fibre- 2.3 gm

This cutlet is very delicious and high in protein . you can eat patties every day .you can call them as quinoa paneer kababa also. These vegetarian kababs are healthy inside out with a bomb combination of high protein , fibre and calcium . Quinoa is an only grain that is complete protein and gluten free too. cooking quinoa is super easy .

Make them over the weekend for a nutritious breakfast . This healthy recipe is very good for navratri also without potatoes or sabudana . It is a great change from sabudana vadas . Eat them as tikkis or roll them in kuttu flour rotis / dosas with salad inside for a substanial meal .

INGREDIENTS :-

1- Paneer 1 large katori

2 – Soaked quinoa 1 small katori

3- one raw banana – for binding

4 – Peanut 2 tbsp

5 – ginger

6- Handful of mint , cilantro and green chilli

7- Cumin powder

8- Ground black pepper

9 – Salt to taste

10- A Little lemon juice

11- Oil 1 tsp

METHOD :-

1- use a stove top pressure cooker to cook both quinoa and banana at the same time.

2-Or you may cook quinoa according to the package in a pan and boil the banana separately.

3 – Make the green masala by blending mint, coriander, roasted skinned peanuts and green chilies.

4 – Grate the paneer. If you have a food processor make use of it to grate paneer in 10 seconds.

5- Use the fine grater attachment for the same.

6-Let the cooked quinoa and the raw banana to cool down completely before proceeding with the recipe.

7-Grate the banana instead of smashing it for nice even lump free mixture.

8 -Mix all ingredients and add the spices.

9-I have not deep-fried these kababs. Instead cooked them on a skillet with little oil/ ghee

10-Heat a skillet on medium heat.

11 -Make tikkis that are approx 2 ” broad and ¼ ” thickness

12 -Once the tawa/ skillet is warm brush it lightly with oil. Place the tikkis / patties on it.

13 – Cook them on a low to medium heat gently flipping mid way .Let it cook for 2-3 minutes on each side or until they are crispy and golden brown. Serve it warm or cold with salad and a dip.

NUTRITION VALUE :-

1 CUTLET-

Calorie- 107 kcal

Carbs- 6.2 gm

Protein – 3.9 gm

Fats – 7.5 gm

Fibre – 0.9 gm

This salad is also super simple to make, simply cook off the mushrooms, then stir in the tofu, then toss together the quinoa and veggies with the dressing in a large bowl and you’re good to go. It was super flavourful and filling enough that it didn’t feel like a salad, but it also felt super nourishing and energising too.

INGREDIENTS:-

-1 tsp sesame oil

-200g baby mushrooms

-50 gm tofu

-1 tbsp tomato puree

-1 tbsp soy sauce

-1 tsp smoked paprika

-1 tsp maple syrup

-1 cup cooked quinoa

-1 cup cooked beans

-150g salad leaves

-1 large avocado

-1tsp extra virgin olive oil

-Juice 1 lime

-2 tsp maple syrup

-Pinch salt

-Black pepper

METHOD:-

1- Heat the frying pan on a medium heat and add a splash of oil. Slice the mushrooms and add to the pan, cook until slightly browned and the liquid has evaporated off.

2 – Then stir through the tomato puree, soy sauce, paprika and maple syrup and cook for a couple of minutes, then turn off the heat. Dice the smoked tofu and stir through the mushrooms.

3- To make the salad, add the quinoa, and salad leaves to a bowl. Dice the avocado and add this too. Then mix together the oil, lime juice, maple syrup and salt and pepper, add to the mixing bowl and toss together until evenly coated.

4-Plate up the salad and top with the mushroom and tofu mix and enjoy!

Kamal Kakdi Chaat is a truly unique and tasty dish. I wanted to make something new and delicious but also healthy and easy to make.  kamal kakdi, is an edible  that has a crunchy texture and slightly sweet taste. After doing some research, I was surprised at how much nutrients kamal kakdi has. I was excited to try out a spicy chat recipe using it. An added plus is that this recipe requires no frying and is a nice healthy savory snack.

INGREDIENTS :

• 2 cup sliced lotus stem I am using frozen, Kamal Kakdi
• 1 Tsp oil
• 1 Tbsp ginger thinly sliced, adrak
• ½ tsp cumin seeds jeera
• ½ tsp salt
• ¼ tsp black pepper kali mirch
• 1 tsp green chili finely chopped, Hari mirch
• ½ tsp  lemon juice
• ½ cup whipped yogurt for serving
• 2 Tbsp tamarind chutney

METHOD:

• pressure cook the Kamal Kakdi in an instant pot for five minutes in two cups of water. I also drained the water. Kamal Kakdi should be tender. Notes: you can also, use the pressure cooker and cook at the same time, or you can also cook in a pot for 20 minutes.
• Drain the water and pat dry.
• In a frying pan heat the oil over low medium heat. Add the oil, oil should be just warm add sliced ginger. Stir fry for about 2 minutes and take it out in a bowl. I will use this ginger later for garnishing. Note: I feel adding ginger later it gives a nice kick to chaat.
• Use the same pan and it already has some left-over oil. Oil should be moderately hot, add cumin seeds. As cumin seeds crack add kamal kakdi, stir and sprinkle salt and black pepper.
• Stir fry for one minute add about 1 teaspoon of chopped green chiles and lemon juice stir fry for about 2 minutes, turn off the heat. Kamal Kakdi is ready to be served.
• Plating the chaat, drizzle yogurt over kamal kakdi also drizzle tamarind chutney. And finish it off with some green chilies and roasted ginger.

NUTRITION BENIFTS:

1 katori

Calorie- 129

Carbs- 6.8 gm

Fats – 6.0

protein- 11.9

Fiber – 2.2

Singhara atta is an excellent source of good carbohydrate and energy-boosting nutrients like iron, calcium, zinc and phosphorous. During Navratri fasting, it is natural for your energy levels to take a dip, since the nature of your food intake is different from your regular days.

INGREDIENTS :-

1-150 gr paneer

2-200 gr water chestnut flour

3-Salt

4-Chilli powder

5-lemon juice

6-Oil for spraying

METHOD:-

1-Make thick batter from flour.Paneer cut into mideum size.

2-Some salt & chilli powder Sprinkle on paneer pieces. Pre heat oil. Now dip the piece into material.

3- Now Air fry them for 10 to 15 minutes in a airfryer .

4-This flour take more time to crisp so have patience. Do crisp both sides. Its ready for serve.

5- Have some cucumber laccha & lemon slices for plating.