Raj Kumari

Egg Uttapam is a popular South Indian dish made with a batter of fermented rice and lentils, topped with a fluffy egg omelette. This dish is gluten-free and an excellent source of protein and carbohydrates. However, people with an egg allergy should avoid this dish.

INGRREDIENTS:

For the Uttapam Batter: – 1 cup idli rice: 200gms – 1/2 cup urad dal (split and dehusked black gram): 100gms – 1/2 tsp fenugreek seeds: 2gms – Salt to taste – Water as needed

For the Egg Topping:

– 2 eggs: 100gms – 1 onion, chopped: 80gms – 1 green chili, chopped: 5gms – Salt to taste – 1 tbsp oil: 15ml

PREPRATION

Preparation: 1. Soak the idli rice and urad dal separately for at least 4 hours. Soak fenugreek seeds with urad dal.

2. Grind the urad dal with fenugreek seeds into a smooth batter. Transfer to a large bowl.

3. Grind the idli rice into a slightly coarse batter and add it to the bowl with the urad dal batter. Mix well.

4. Add salt to taste and enough water to make a thick batter. Mix well and let it ferment overnight or for at least 8 hours.

5. Heat a griddle or tawa over medium heat. Grease it with oil.

6. Pour a ladleful of the fermented batter on the griddle and spread it into a circle.

7. Sprinkle chopped onions and green chili on top of the batter.

8. Beat the eggs in a bowl and pour it over the uttapam.

9. Sprinkle salt over the eggs and drizzle some oil around the edges of the uttapam.

10. Cover the uttapam with a lid and let it cook for 2-3 minutes until the eggs are set and the bottom of the uttapam is golden brown.

11. Flip the uttapam and cook for another 1-2 minutes until the other side is golden brown.

12. Serve hot with coconut chutney and sambar.

Nutritional value per 100 grams:

Calories: 130kcal

Carbs: 20gms

Fiber: 1.5gms

Proteins: 5gms

Fat: 3gms

The 3-fold tortilla quinoa and red lentil wrap is not only easy to make but also gluten-free, packed with protein, and super-versatile.

INGREDIENTS

• ½ Cups (90 g) Red Lentils
• ½ Cups (100 g) Quinoa
• 1 ½ Cups of Water
• ½ Tsp. Salt
• Oil as Per Requirement
• Chopped Veggies
• Crushed Paneer
• Mozzarella Cheese

METHODS

FOR TOTILLA

• Raw red lentils and raw quinoa should be soaked in water overnight, ideally in the refrigerator.
• After thoroughly rinsing and straining,
• Transfer the mixture into the blender, add water and salt, and blend until it has a smooth and fine texture.
• Collect the batter in a bowl and keep it aside for a while.
• Heat a hot nonstick pan and lightly brush it with some oil.
• Pour approximately 1/3 cup of the runny batter.
• Cook for 1 to 2 minutes on each side, just like a crepe, but turn each side twice or more until you achieve the desired flatbread or tortilla consistency or texture.

FOR STUFFING

• Take all the chopped vegetables and paneer together to make a filling, adding salt and spices as per taste. Mix it well and keep it aside.
• Take a tortilla wrap Add some fillings with the help of a spoon and spread them on a 1/4-inch portion of the tortilla wrap.
• After adding fillings to the wrap, cut the radius of the wrap from the center of the tortilla, and then fold the wrap wisely until the 4th fold.
• Now bake it on a heated pan or fry pan till you get the golden texture of the wrap.
• After the final touch, serve it with or without green chutney or sauce.

MACROS (1-flatbread or tortilla)

• Energy: 99 calories
• Protein: 5.1 g
• Fat: 1.15 g
• Carbohydrates: 17.28 g

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

For more information click here.https://fitpiq.com/vegetable-soup/

Cauliflower rice is the ideal quick and light side dish, and no one misses the carbs! You can serve this vegetarian rice with any protein you choose—chicken, shrimp, whatever—and call it dinner. You can cook it in a skillet or wok, or roast it on a sheet pan in the oven. The oven version is excellent and nutty; the skillet version is speedier and has a texture similar to rice. They’re both delicious. Variations on Cooked Cauliflower Rice Finish with fresh lemon juice and herbs. At the end, add the lime juice and garlic. In place of salt and pepper, substitute your favorite spices. To give it an Asian flavor, add soy sauce. It’s really simple to make riced cauliflower taste wonderful. It has a neutral flavor, so you can season it with other ingredients to vary how it tastes. As previously stated, the simplest method is to sauté it with a little onion and garlic. You can also use it in any dish that calls for cauliflower rice. Here are some of my favorite recipes that use cauliflower instead of rice. Cooked cauliflower rice  or raw riced cauliflower rice can be stored in the refrigerator for up to 4 days and used in other recipes. Or freeze it in a freezer bag for up to three months in an airtight container. Reheat in the microwave, oven, or on the stove.

INGREDIENTS

One huge cauliflower, divided into pieces

One tablespoon of olive oil

1/4 tablespoon of finely chopped garlic

3–4 bulbs of coarsely chopped spring onions

7-8 french beans, cut coarsely

One medium carrot, cut finely

¼ little red bell pepper, cut finely

¼ cup coarsely sliced yellow bell pepper

Half a tablespoon of soy sauce

crushed peppercorns for black tea

Add salt to taste.

tbsp of vegetable stock

Three teaspoons of vinegar

2–3 chopped spring onion greens

Spring onion greens, sliced, as a garnish

PREPARATION

1. Place cauliflower florets in a food processor and coarsely process. Place aside. 2. In a nonstick pan, heat the olive oil and sauté the finely chopped garlic. Sauté the spring onion bulbs until transparent.

3. Stir in the French beans and carrot. Cook for around 1-2 minutes.

4. Add the chopped red and yellow capsicums and sauté thoroughly. Cook for around 2-3 minutes. 5. Toss in the cauliflower, soy sauce, crushed black peppercorns, and salt. 6. Stir in the vegetable stock. Cook for 2-3 minutes, covered. 7. Stir in the vinegar. Toss in the chopped spring onion greens and remove from the heat. 8. Transfer to a serving basin and top with spring onion greens. Serve immediately.