Healthy Jowar Flour Daliya

A quick and comforting Indian-style breakfast made with jowar flour, vegetables and simple spices. It’s easy to digest, filling and perfect for a quick meal.

Ingredients of Jowar Dalia

• ½ cup jowar flour
• 1 cup mixed vegetables – carrot, peas, beans and capsicum
• 1 small onion, finely chopped
• 1 tsp cumin seeds
• 1 tsp ginger-green chilli paste
• ½ tsp turmeric
• ½ tsp coriander powder
• ½ tsp red chilli powder
• Salt to taste
• 1 tsp oil
• 2–2½ cups water
• Fresh coriander
• 1 tsp lemon juice

Method

1. Mix the jowar flour with ½ cup water in a bowl to make a smooth, lump-free slurry.
2. Heat oil in a pan and add cumin seeds.
3. Add onion and ginger-green chilli paste and sauté for 1–2 minutes.
4. Add the vegetables and cook for 2–3 minutes.
5. Add turmeric, coriander powder, chilli powder and salt.
6. Slowly add the remaining water and bring it to a gentle boil.
7. Reduce the heat and gradually add the jowar flour slurry while stirring continuously.
8. Cook for 5–7 minutes, stirring until the mixture becomes thick, smooth and cooked.
9. Finish with lemon juice and fresh coriander.

⚡ Advance Prep Tip

Prepare the vegetable base in advance and refrigerate it for up to 3 days. In the morning, add water, mix in fresh jowar flour slurry and cook for just 5–7 minutes.

Protein Boost: Serve with thick curd/Greek yogurt or add cooked moong dal to make the meal more balanced and protein-rich.

Soft, flavourful and fibre-rich Jowar Muthiya made with vegetables and spices. It’s a great option for breakfast, a light lunch, or an evening snack.

Ingredients of Healthy Jowar Muthiya

• 1 cup jowar flour
• ½ cup grated lauki
• ¼ cup grated carrot
• 2 tbsp curd
• 1 tbsp sesame seeds
• 1 tsp ginger-green chilli paste
• ½ tsp turmeric
• ½ tsp cumin powder
• ½ tsp coriander powder
• ½ tsp ajwain
• Salt to taste
• 1–2 tsp lemon juice
• Fresh coriander
• Water as needed

Method

1. In a bowl, combine jowar flour, grated lauki, carrot, curd, sesame seeds and spices.
2. Add lemon juice and coriander. Mix well to form a soft, slightly sticky dough. Add a little water only if required.
3. Grease your hands and shape the mixture into long cylindrical logs.
4. Steam the muthiya for 15–20 minutes, or until firm and cooked through.
5. Let them cool slightly and cut into bite-sized pieces.
6. For a lightly crispy finish, pan-toss them with 1 tsp oil, sesame seeds and a pinch of mustard seeds.

⚡ Advance Prep Tip

Prepare and steam the muthiya in advance. Once completely cool, store them in an airtight container in the refrigerator for up to 3 days.

When needed, simply pan-toss or air-fry for a few minutes before serving.

Serving idea: Pair with mint-coriander chutney or a bowl of plain yogurt for a more filling, balanced meal.

Mexican Black Bean Quesadilla

A delicious, protein-rich and filling quesadilla made with black beans, vegetables, spices and cheese. It’s quick to prepare and perfect for a healthy Mexican-inspired meal.

Ingredients

• 1 whole-wheat tortilla/roti
• ½ cup boiled black beans
• ¼ cup finely chopped capsicum
• ¼ cup finely chopped onion
• 2 tbsp sweet corn
• 2 tbsp grated cheese
• 1 tsp olive oil
• ½ tsp cumin powder
• ½ tsp chilli flakes
• ½ tsp paprika or Kashmiri chilli powder
• ¼ tsp garlic powder
• Salt to taste
• 1 tsp lemon juice
• Fresh coriander
• Optional: chopped jalapeños

Method

1. Heat a pan and add 1 tsp olive oil. Sauté onion and capsicum for 2–3 minutes.
2. Add boiled black beans and lightly mash a few beans with the back of the spoon.
3. Add corn, cumin powder, paprika, chilli flakes, garlic powder and salt. Mix well.
4. Cook for another 2–3 minutes until the mixture becomes slightly dry.
5. Turn off the heat and add lemon juice and fresh coriander.
6. Place a whole-wheat tortilla on a pan. Spread the black bean filling over half of it and sprinkle cheese on top.
7. Fold the tortilla and cook on both sides until golden and crisp and the cheese melts.
8. Cut into triangles and serve with fresh salsa or a yogurt-based dip.

🥣 Quick Yogurt Dip

Mix thick yogurt with lemon juice, salt, roasted cumin powder and chopped coriander. Add a little chilli for extra flavour.

⚡ Advance Prep Tip

Prep the filling in advance: Boil and portion the black beans, then prepare the vegetable-bean mixture and refrigerate it in an airtight container for up to 3 days.

When ready to eat, simply spread the chilled filling on a tortilla, add cheese, fold and toast. Your quesadilla can be ready in 5–7 minutes!

Healthy Tip: Use a whole-wheat or multigrain tortilla and keep the filling vegetable-heavy for more fibre and better satiety.

🥚 Afghani Egg Omelette

Afghani Egg Omelette is a simple, flavourful and protein-rich breakfast made with eggs, tomatoes and colourful vegetables. Unlike a traditional omelette, the eggs are cracked directly into the cooked vegetable mixture, giving the dish a rustic texture and deliciously juicy base. It is quick to prepare and can be enjoyed for breakfast, brunch or a light dinner.

Ingredients of Afghani Egg Omelette

• 2 eggs
• 1 medium tomato, finely chopped
• 1 small onion, finely chopped
• ½ capsicum, finely chopped
• 1 green chilli, finely chopped
• 1 tsp ginger-garlic, finely chopped
• ¼ tsp cumin powder
• ¼ tsp black pepper
• ½ tsp chilli flakes
• Salt to taste
• 1 tsp oil
• Fresh coriander for garnish

Method

1. Heat oil in a non-stick pan. Add ginger and garlic and sauté for a few seconds.
2. Add chopped onion and cook until it becomes slightly soft.
3. Add tomato, capsicum, green chilli, cumin powder, black pepper, chilli flakes and salt.
4. Cook on medium heat until the tomatoes become soft and the mixture turns slightly thick and saucy.
5. Spread the vegetable mixture evenly and make two small wells in it.
6. Crack one egg into each well. Do not whisk the eggs beforehand.
7. Cover the pan and cook on low heat for 3–5 minutes, or until the egg whites are completely set. Keep the yolks slightly soft or cook longer according to your preference.
8. Garnish with fresh coriander and a sprinkle of chilli flakes.
9. Serve hot with whole-grain toast, multigrain roti or a fresh cucumber salad.

🌿 Healthy Tip

Increase the quantity of vegetables to make the meal more filling and fibre-rich without adding many calories. For extra protein, you can add crumbled paneer or cooked soya granules to the vegetable mixture before adding the eggs.

⚡ Quick Prep Tip

Prepare the tomato-vegetable mixture in advance and refrigerate it. When ready to eat, simply reheat, crack in the eggs, cover and cook fresh.