Shruti Mishra

🔹 Ingredients:

Base:

• 1 cup whole wheat penne pasta
• Water and salt (for boiling)

Vegetables (customizable):

• 1/2 cup bell peppers (green, red, yellow), sliced
• 1/2 cup onions, sliced
• 1/2 cup tomatoes, chopped
• 1/4 cup carrots, julienned or grated
• 1/4 cup zucchini or broccoli (optional)
• 1/4 cup green peas (fresh or frozen)
• 1 tsp ginger-garlic paste

Spices & Seasoning:

• 1/2 tsp cumin seeds
• 1/4 tsp turmeric powder
• 1/2 tsp red chili powder (adjust to taste)
• 1/2 tsp garam masala
• 1/2 tsp coriander powder
• Salt to taste
• Black pepper to taste
• 1–2 tsp olive oil or cold-pressed coconut oil

Optional Enhancers:

• A handful of chopped coriander (cilantro)
• 1 tsp lemon juice or chaat masala (for tang)
• 1 tbsp grated paneer or low-fat cheese (optional)

🔹 Instructions:

✅ 1. Boil the Pasta:

• Bring a pot of water to a boil. Add a pinch of salt and the whole wheat penne.
• Cook until al dente (firm but cooked) — about 8–10 minutes.
• Drain, rinse with cold water (to stop cooking), and set aside.

✅ 2. Sauté the Vegetables:

• Heat 1–2 tsp oil in a non-stick pan or wok.
• Add cumin seeds; let them splutter.
• Add ginger-garlic paste; sauté until raw smell goes (30 seconds).
• Add onions; cook until soft.
• Add carrots, peas, bell peppers, and other vegetables.
• Cook on medium-high for 5–7 minutes — veggies should be tender but slightly crisp.

✅ 3. Spice it Up:

• Add tomatoes and cook until soft.
• Add turmeric, red chili powder, coriander powder, and salt. Cook until the masala blends and oil slightly separates (2–3 minutes).
• Add garam masala and mix well.

✅ 4. Combine Pasta & Masala:

• Add the cooked pasta to the pan.
• Toss well to coat the pasta evenly with the masala and veggies.
• Adjust salt and spice.
• Sprinkle lemon juice or chaat masala for an extra zing.

✅ 5. Garnish and Serve:

• Garnish with fresh coriander leaves.
• Optionally top with grated paneer or a sprinkle of roasted seeds (like sunflower or flaxseeds) for crunch.

🔹 Tips to Keep it Healthy:

• Use minimal oil — just enough to sauté.
• Add more vegetables to increase fiber and nutrients.
• Skip cheese or use a small amount of low-fat cheese or paneer.
• For protein boost: add cooked chickpeas, tofu, or moong sprouts.

🧾 Ingredients (Makes 2 sandwiches)

For the filling:

• 1/2 cup cooked chickpeas (or canned, rinsed & drained)
• 1/2 cup crumbled paneer (low-fat if preferred)
• 2 tbsp Greek yogurt or hung curd (for creaminess)
• 1 tbsp lemon juice
• 1 small onion, finely chopped
• 1 small tomato, finely chopped (remove seeds for less sogginess)
• 1 green chili (optional), finely chopped
• Handful of coriander (cilantro) leaves, chopped
• 1/4 tsp cumin powder
• 1/4 tsp chaat masala (optional)
• Salt and black pepper to taste

For the sandwich:

• 4 slices of whole grain or multigrain bread
• A few spinach or lettuce leaves
• Optional: olive oil or butter (very light, if toasting)

🥄 Instructions

1. Mash & Mix Filling:
   • Lightly mash the chickpeas in a bowl (keep some texture).
   • Add crumbled paneer, Greek yogurt, lemon juice, chopped onion, tomato, chili, coriander, and spices.
   • Mix everything until well combined.
2. Assemble:
   • Place spinach or lettuce on one slice of bread.
   • Spoon the chickpea-paneer mixture over it.
   • Top with another slice of bread.
3. Serve Options:
   • Cold: Slice and serve immediately as a refreshing sandwich.
   • Toasted: Lightly brush outside of bread with olive oil or ghee and toast on a pan until golden brown.

✅ Why It’s Healthy

• High in plant & dairy protein (chickpeas + paneer)
• Good fiber from whole grain bread & legumes
• Low in saturated fat (especially if using low-fat paneer & yogurt)
• No mayo or heavy sauces

🥪 Variations

• Add grated carrot or cucumber for extra crunch
• Use hummus instead of yogurt for a vegan version (replace paneer with tofu)
• Add a sprinkle of flax seeds or sunflower seeds for a nutrition boost