Saumya Gupta, Author at Fitpiq

Amritsari chole: taste and nutrients rich

Amritsari chole is a very famous Punjabi dish. Punjabi food is trendy worldwide because of its spices and taste. Amritsari chole is incomparable in taste. You can have this with kulcha, bhatura, Missi roti, or rice. It tastes best with all. Amritsari chole is made with Kabuli chana, packed with a lot of nutrients. It contains manganese, magnesium, zinc, iron, copper, and vitamins also.

Also try these delicious recipes: Kala chana curry, Maa ki dal/ Kali dal/ Black gram dal

Ingredients for Amritsari chole:

Kabuli chana – 1 cup
Onion chopped – 2
Tomato chopped – 2
Garlic crushed – 7-8
Ginger grated – 1 inch
Cinnamon stick – 1 inch
Bay leaves – 2
Big cardamom – 2
Green chili – 2
Cloves – 2
Tea bag – 2
Kasuri methi – ½ tsp
Red chili powder- as per taste
Dry mango powder – ½ tsp
Coriander powder – 1 tsp
Turmeric powder – ¼ tsp
Cumin – 1 tsp
Oil – 1 tbsp
Salt – as per taste

Method:

Firstly, soak Kabuli chana in water for 7-8 hours.
After that drain the water and put chana in a pressure cooker. Put 2.5 cup water, big cardamom, clove, bay leaves, baking soda, tea bag, and salt in it and close the lid, cook it on low flame until 4 whistles. Then open the lid after pressure releases.
Then, heat oil in a kadhai, put cumin, ginger garlic paste, and fry for a minute.
After that add onions and fry until they turn light brown, then, add turmeric, coriander powder, red chili powder, garam masala, and salt in it.
Now, add Kasuri methi in it by rubbing it in your hands, and fry all spices for a minute.
Then, add tomato, cover the kadhai and let the gravy cook properly.
Take out chane from the cooker, put them into the kadhai, and mix well.
Then add green chili long sliced and dry mango powder and cook for 2 minutes. Then close the flame.
Your delicious Amritsari chole is ready.

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

Shahi matar mushroom recipe step-by-step process

By Saumya Gupta / Healthy Recipes

Shahi matar mushroom recipe is a very simple yet flavourful recipe. This dish is rich in protein and satiates your taste buds also. Shahi matar mushroom is a creamy, spicy, and tangy dish. It is mouth-watering and full of flavors. This dish is a wonderful alternative to any non-vegetarian dish. You can enjoy this recipe with chapatti, naan, and rice. It is one of the popular recipes on the menu list for different occasions.

You can also try: malai kofta, Royal Mar wadi Gatte ki kadhi

Ingredients for Shahi matar mushroom recipe:

Button mushrooms – 5-6
Peas frozen or boiled – 1 cup
Onion – 3 medium
Tomato – 2 medium
Ginger – 1inch
Garlic – 5-6 cloves
Cumin – 2 tsp
Red chili powder – as per taste
Coriander powder – 2 tsp
Turmeric powder – ½ tsp
Cashew nut – 4-5
Milk – ½ cup
Water – as required
Garam masala – ½ tsp
Coriander leaves chopped – 1-2 tbsp
Oil- 1 tbsp
Salt – as per taste

Method:

Firstly, wash and chop mushrooms. Heat some water in a pan with ½ tsp salt and add mushroom to it.
Now take a blender and blend onions, tomatoes, ginger, and garlic to a smooth paste. For more easy blending, roughly chop onion and tomato before putting them into the blender.
Then, heat oil in a pan and let it flutter.
After that, add onion and tomato paste and stir fry until oil starts getting separated.
Then, add red chili powder, coriander powder, turmeric powder, garam masala, and cashew paste and fry for 1-2 minutes. Put half a cup of milk and water for gravy. Add water according to the consistency you desired.
Now cover the lid and cook for 2-3 minutes on a medium flame.
Then, add peas, mushrooms, and salt in it and cover again until the oil starts getting separated from the gravy.
Finally, garnish it with some coriander leaves and serve hot with chapatti or rice.

Preparation time: 10-15 minutes
Cooking time: 10-15 minutes
Total time: 25-30 minutes

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

Maa ki dal/ Kali dal/ Black gram dal recipe in the pressure cooker

By Saumya Gupta / Healthy Recipes

Maa ki dal is also known as black gram dal or kali dal. It is a Punjabi dal that is made with urad dal, onion, tomato, herbs, and spices. It is soo delicious recipe and requires very simple ingredients. Maa ki dal is healthy as it does not have extra cream or butter. You can add butter or cream if you want. It is a comforting, filling, and satisfying recipe.

Many people get confused between dal makhani and maa ki dal. They both are different recipes. We also have Homemade Dal makhani recipe

Ingredients for Maa ki dal:

Whole black lentils/ whole urad dal/black gram – 1 cup
Onion chopped – 2 medium
Tomatoes pureed – 2 medium
Ginger garlic paste – 1 tbsp
Green chili finely chopped – 1-2
Coriander powder- 2 tsp
Cumin seeds – ½ tsp
Turmeric powder – ½ tsp
Red chili powder – ½ tsp
Garam masala – ¼ tsp
Oil – 2 tbsp
Water – 3-4 cups
Salt – as per taste
Coriander leaves chopped – 1-2 tbsp

Method:

Firstly wash urad dal 2-3 times with water and soak for at least 4 hours. Also, if you have less time then, you can soak dal in hot water for 1-2 hours.
Then, for making dal, heat oil in a pressure cooker, add cumin seeds, and let them crackle.
After that, add ginger, garlic paste, and onion and fry until light brown.
Now, add pureed tomato, green chili, coriander powder, turmeric powder, red chili powder, and garam masala powder and mix well.
Cook the masala on medium flame until oil starts getting separated from the sides.
Then drain the soaked urad dal and add it.
Now add salt and water, stir it and close the pressure cooker.
Then cook for 20-25 minutes or 8-10 whistles until the lentil gets cooked.
After that, let the cooker release its pressure and then open the lid.
You can also open cook the dal to get the desired consistency.
Finally, add chopped coriander leaves and serve.
You can eat maa kid al with Missi roti, kulcha, paratha, roti, or rice.

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

Homemade Dal makhani recipe: low fat and delicious

By Saumya Gupta / Healthy Recipes

Dal makhani is one of the most popular dals in Indian restaurants and houses. It is made with black lentils, kidney beans, butter, and cream. So it is rich in protein also. You can adjust the quantity of butter or cream according to your requirement and taste. This dal is creamy and rich in flavors. If you want to consume this dal but, avoid it due to the butter and cream in it. So you can reduce the quantity of them and have this dal guilt-free. Dal makhani goes best with rice or tandoori roti.

Ingredients for Dal makhani:

Black lentils – 1 cup

Kidney beans – 1/3 cup

Water – 5-6 cups

Salt as per taste

Red chili powder as per taste

Turmeric powder – 1 tsp

Oil- 3-4 tbsp

Asafoetida – ¼ tsp

Bay leaves – 2

Cinnamon stick – ½

Cloves – 3

Onion thinly chopped – 1 medium

Ginger garlic paste – 2 tsp

Tomato finely chopped – 2-3

Coriander powder – 2 tsp

Fresh cream – ½ cup

Butter – 1 tbsp

Coriander leaves chopped – 2 tbsp

Method:

Firstly, wash and soak black lentils and kidney beans 7-8 before cooking in lukewarm water.
After that, wash them with water, transfer them into a pressure cooker, add salt, red chili powder, turmeric, and grated ginger, and cook for 2-3 whistles.
Then, heat oil in a pan, add asafoetida, bay leaves, cinnamon stick, cloves, onion, and ginger garlic paste. Cook them until the onion turns golden brown.
After that, we will add tomatoes and coriander powder and cook until the tomato gets mushy.
Now, add boiled dal and water and mix well. Cook for 15-20 minutes on medium flame.
Then, add fresh cream and butter and let it cook for 5 minutes. Finally, switch off the flame and garnish it with coriander leaves before serving.

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

Healthy and tasty Matar paneer recipe:

By Saumya Gupta / Healthy Recipes

Matar paneer is a very common household dish. Almost everyone has eaten matar paneer in their life. It is rich in nutrients and taste. Matar paneer has also been made on various occasions in our houses, festivals, celebrations, or parties. You can eat this with rice or chapatti. It is rich in taste and flavor. This is a mouth-watering recipe.

Ingredients for Matar paneer recipe:

Panner cubed – 250 gm

Green Peas – 250 gm

Onion roughly chopped – 2

Tomato roughly chopped – 4

Green chili – 4

Ginger – 1 inch

Cashew – 10-12

Big cardamom – 1

Clove – 7-8

Black pepper whole – 7-8

Bay leaves – 3

Cinnamon- 1 inch

Turmeric powder – 1 tsp

Coriander powder – 1 tsp

Garam masala – ½ tsp

Cumin- ½ tsp

Kashmiri red chili powder – ½ tsp

Milk – 1 cup

Oil – 1 tbsp

Kasoori methi – 1 tsp

Sugar – 1tsp

Salt – as per taste

Fresh coriander leaves chopped – 1 tbsp

Method:

Firstly, heat one glass of water, add one pinch of turmeric, put paneer cubes in it, and keep it aside.

Then, heat oil in a pan, put onion, bay leaves, cinnamon, cloves, black pepper, cardamom and sauté.

After that add grated ginger, green chili, cashew, salt ½ tsp, and chopped tomato in it and cover the pan and cook until the tomato gets mushy.

As the tomato gets cooked then let the mixture cools down.

After that, grind the mixture to a smooth paste.

Then, heat oil in a pan again, add cumin, turmeric, Kashmiri red chili powder, and prepared paste in it. Stir it and cook until the oil gets separated from it.

Add coriander powder, garam masala, and salt it and mix well.

After that, add paneer cubes (with the water in which it is soaked), matar into the pan, and mix well. Add sugar and milk and stir continuously for 5-10 minutes.

Finally, mix kasoori methi in it and garnish it with coriander leaves.

Your healthy and tasty matar paneer recipe is ready.

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

Potato cauliflower soya and pea curry in the simplest way:

By Saumya Gupta / Healthy Recipes

Potato cauliflower soya and pea curry is a very healthy dish to take for lunch or dinner. This curry also gets cooked in our houses. This curry will give you good protein. You can have this Potato cauliflower soya and pea curry with poori, paratha, chapatti, or rice. For vegetarians, this curry is a suitable option to have protein in the diet because it has soya chunks and peas. They are good sources of protein. This curry also takes less time to cook. So, this recipe is a must-try.

You can also try these healthy recipes: Gatte ki sabji, and Thai green Curry at home

Ingredients for Potato cauliflower soya and pea curry:

Cauliflower florets – 2 cups
Potato cubed chopped – 1
Soya chunks soaked – 1 cup
Pea frozen or boiled – 1 cup
Onion chopped – 1 big
Tomato pureed – 1-2
Ginger garlic paste – 2 tsp
Coriander chopped – 1 tbsp
Cumin – 1-2 tsp
Asafoetida – ¼ tsp
Turmeric – 1-2 tsp
Coriander powder – 2 tsp
Garam masala – 1 tsp
Red chili powder – as per taste
Salt – as per taste
Oil – 1 tbsp

Method:

Firstly, heat oil in a pan, add potato, and cauliflower florets, and fry them until golden brown. Then, keep them aside.
After that, heat the oil again in the pan, add cumin, asafoetida, ginger garlic paste, and onion, and sauté.
Then, add tomato puree, turmeric powder, coriander powder, garam masala, salt, and red chili powder and mix them well. Cover it for 4-5 minutes on medium flame and let it cook.
After that, open the lid, add peas, and soya chunks and mix them well with the mixture for 4-5 minutes.
Finally, add fried potato and cauliflower and stir for 2-3 minutes.

Then, close the flame and garnish it with coriander leaves.

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

Protein-packed Buddha salad bowl with chicken

By Saumya Gupta / Salads

Buddha salad bowl is a healthy and satisfying meal option. It is rich in protein, vitamins, and minerals. A Buddha salad bowl contains many ingredients but, the more important ingredients are quinoa, peanut butter, and chicken. They will make this recipe very delicious.

You can also try these refreshing salads: Mexican salad bowl, Tahini Chickpea salad bowl

Ingredients for Buddha salad bowl:

Chicken broth – 3 cups

Quinoa – 1.5 cups

Sweet potato diced – 1 large

Red onion chopped – 1 large

Olive oil – ¼ cup

Salt – as per taste

Black pepper – as per taste

Garlic crushed – 3 cloves

Ginger crushed – 1 tbsp

Skinless, boneless chicken breast halves – 1 pound

Lime juice – ¼ cup

Smooth peanut butter – 2 tbsp

Soy sauce – 1 tbsp

Honey – 1 tbsp

Sesame oil – 1 tbsp

Baby spinach – 2 cups

Avocado thinly sliced – 1

Cilantro chopped – 1 tbsp

Sesame seeds toasted – 1 tsp

Method:

Firstly, in a pan, add chicken broth and quinoa and bring to a boil. Then cover the pan and simmer until quinoa is tender and broth gets absorbed on a medium flame.
Then, preheat the oven to 220 degrees C.
Now, take a baking sheet, spread sweet potatoes, and red onions, drizzle olive oil, salt, and pepper over the mixture, and toss well.
Bake it in the preheated oven for 20-25 minutes.
After this, heat olive oil in a skillet put garlic, and ginger in it, and fry for one minute.
Now, we will add chicken to it and cook for at least 6 minutes per side. Cut chicken into pieces.
Then, prepare the dressing for the salad. For this, add garlic clove, lime juice, peanut butter, soy sauce, olive oil, and sesame oil in a bowl and whisk well.
Finally, take a big bowl, and put quinoa in it. Add chicken, sweet potato mixture, spinach, and avocado to it.
And then, put dressing, cilantro, and sesame seeds over the top of the bowl.

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

Mexican salad bowl: the yummy bowl

By Saumya Gupta / Salads

Mexican salad bowl is one of my best and favorite salads. This salad is so filling, tasty, and healthy. It is rich in fiber, vitamin A and C. Try this Mexican salad bowl once. I am sure you are also going to love it and make it again and again.

You can also try these refreshing salads: Traditional Greek salad bowl, Black beans and corn salad recipe

Ingredients for Mexican salad bowl:

Walnuts – 1 cup
Garlic crushed – 1
Chipotle paste – 1 tsp
Salt – as per taste
Lettuce sliced – 1
Red onion thinly sliced – ½
Jalapenos roughly chopped – 30 gm
Sunflower seeds – 2 tbsp
Lime – 1
Maple syrup – 1 tsp
Balsamic vinegar – 1 tsp
Paprika – ½ tsp
Coriander finely chopped – 2 tbsp
Extra virgin olive oil – 1 tbsp
Tomatoes – 2 medium
Cooked sweet corn – ½ cup
Avocado – 1

Method:

Firstly, put walnuts into the food processor and pulse until turned into a fine mixture.
Then, add tomatoes, garlic, chipotle paste, and some salt and process it until all the ingredients are combined well. Keep the walnut mixture aside.
Now, heat a pan and toast sunflower seeds in it for 5 minutes on medium flame.
After this, transfer the sunflower seeds into a bowl, add lettuce, red onion, and jalapenos and mix them well.
Now, we will prepare to dress for the salad. For this, take a small bowl, add lime juice, maple syrup, balsamic vinegar, paprika, coriander, extra virgin olive oil, and some salt and mix them well.
Finally, add the walnut mixture to the salad. Add some chopped tomatoes and some sweet corn to it. Put chopped avocado, dressing lime juice, and coriander leaves on the top.
And, your tasty Mexican salad bowl is ready.

Preparation time: 10 minutes
Cooking time: 10 minutes
Total time: 20 minutes

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

Black beans and corn salad recipe: Flavourful and refreshing

By Saumya Gupta / Salads

Black beans and corn salad is a delicious, refreshing, and quick dish that is full of nutritional benefits. This salad provides iron, magnesium, protein, fiber, and vitamins which, lower the risk of heart disease as well as promote a healthy brain. You can enjoy this salad with tortilla chips, tacos, or with your favorite juicy meats. It could be prepared for lunch or dinner also.

you can also try these refreshing salads: Tahini Chickpea salad bowl, Kale and peanut salad recipe

Ingredients for Black beans and corn salad:

Black beans – 2 cups
Corn kernels – 3
Red bell pepper chopped – ½ cup
Onion chopped – 1 cup
Green onion chopped – ¼ cup
Tomato chopped – ½ cup
Lemon juice – 1 tsp
Garlic minced – 2 – 3 cloves
Cilantro chopped – 1tsp
Olive oil – 2tsp
Avocado copped – 1
Green bell pepper chopped – ½ cup
Honey – 1tsp
Cumin powder – 1tsp
Black Pepper – 1 tsp
Salt as per taste

Method –

1- Firstly, we will cook the corn. For this, boil water in a pot, add corn kernels and cook for 2 -3 minutes.

2- After that, drain the water, wash corn kernels with cold water, and keep them aside.

3- Then, take a bowl and add corn, black beans, green onions, onions, tomato, red bell pepper, green bell pepper, garlic, cilantro, and avocado to the bowl.

4- Then, prepare the dressing for the salad. For this, take a bowl and add cumin, honey, olive oil, lime juice, salt, and pepper and mix them well.

5- Now, pour the dressing over the salad and toss well until all the ingredients get coated.

6- At last, add avocados and refrigerate before serving.

Tips –

Although, you can use frozen corn in place of fresh corn.
Different ingredients can also be added according to your taste.
You can also store this salad for 3 -5 days in an air-tight container in the refrigerator.

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

Kale and peanut salad recipe step-by-step

By Saumya Gupta / Salads

Kale and peanut salad is incredibly tasty and appealing visually. It has perfect combinations of taste and texture. You can store this salad for up to 7 days in an air-tight container. Kale is a low-calorie, nutrient-dense food that is good for weight loss.

Also try these refreshing salad recipes: Apple fig and chicken salad, Healthy Strawberry spinach salad

Ingredients for Kale and peanut salad:

Peanut butter smooth – ¼ cup
Vinegar – 2 tsp
Lime juice – 2tsp
Vegetable oil – 1tsp
Soy sauce – 1tsp
Water – 1tsp
Sugar – 1tsp
Kale thinly sliced – 2 bunches
Edamame thawed – 3/4cup
Radish thinly sliced – 1-2
Salted peanuts – 1 cup
Black sesame seeds – 2tsp

Method –

Firstly, we will prepare to dress for the salads. For this, take a bowl, add peanut butter, vinegar, lime juice, vegetable oil, soy sauce, water, and sugar, and mix well.
Then, take another bowl and put kale, edamame, radishes, and peanuts in it.
Now, pour your dressing over the salads and toss well until the salad gets fully coated with the dressing/
Finally, add black sesame seeds and some peanuts on the top and serve.

Benefits of kale –

Kale is rich in antioxidants that are good for the overall functioning of the body.
It is also rich in bile acid, which helps lowering cholesterol levels in the body
Kale leaves are rich in vitamin c and omega-3-fatty acids that support the healthy functioning of the heart.
Fibers are present in high amounts that help in the detoxification of the entire body.
Kale is good for digestion because it is rich in water and fiber.
Chlorophyll present in kale leaves helps in the protection of the healthy body tissues against cancer-causing tissues.
The various vitamins and minerals present in kale help in keeping the blood sugar level controlled.
Lutein and zeaxanthin present in kale have a positive impact on eye health.

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here