Protein Rich Recipes

How to Make tasty beans burrito

By / Breakfast Recipes, Festival Recipes, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes, Winter Recipes

Burrito is a mouth-watering Mexican dish and a common cylindrical food item of Mexican and American origin consisting of a tortilla wrapped around a mixed filling of such ingredients as meat, cheese, beans, and vegetables.

Burritos give adequate fiber to improve the body’s metabolism. Hence, the body is able to flush out toxins and maintain optimal blood circulation.

Ingredients:-

  1. Jaun/Jowar/Oats roti-2
  2. Red kidney beans, raw -15 g
  3. Salt -as per taste
  4. Zucchini, chopped -2 tbsp
  5. Green chillis, chopped- 2
  6. Oil -½ tsp
  7. Garlic, chopped  -1 tsp
  8. Onion, chopped -1 tbsp
  9. Tomato puree -2 tbsp
  10. Cinnamon powder -¼ tsp
  11. Coriander leaves, chopped – 1 tsp

Serving Size: 1-2 pieces

Procedure:

1.Firstly Soak red kidney beans overnight ,Next day boil them with a little salt until very soft.

2.Drain excess cooking liquid and set aside.

3.Heat oil in a pan than add garlic and saute for half a minute on medium heat.

4.Now Add onion and stir fry for a minute or till translucent.

5. Add red kidney beans and zucchini. Add salt and cover till zucchini is a little soft.    

6. Add tomato puree, mash beans and zucchini. Mash and mix a little with the help of a potato masher and cook on high heat till the mixture thickens.

7. Stir in the green chillis and cinnamon powder.

8. Warm roti and place a ladle full of bean and zucchini mixture on one side topped with coriander leaves.

9. Fold and serve with green chutney

Nutritional Value Of Beans Burrito –

Carbs-55 gm
Fat-11 gm
Protein-15 gm
calories-371 cal

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How to make healthy Ragi Uttapam

By / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Potassium Rich food and recipes, Protein Rich Recipes

Ragi Uttapam is a simple, healthy, gluten-free recipe from the South Indian cuisine. It  is very healthy and easy to make breakfast.

Ragi is a powerhouse of proteins, minerals, and amino acids. It is also rich in calcium and iron and antioxidant. 

This is gluten free and good for weight loss

Ragi helps in relaxing the body naturally.

Ingredients:-

1.Onions,Finely chopped -1/4 th cup

2.Ragi (nachini/red millet ) flour -1/4 cup

3.Rice Flour -1/4 cup

4.Low fat curd -1/4 cup

5.Green Chili,Finely chopped- 1/2

4.Mustard seeds- 1/4 tsp

5.Cumin seeds- 1/4 tsp

6.Curry leaves -3-4

7.Asafoetida ( Hing)- a pinch

8.Coriander leaves, chopped-1 tsp

9.Salt to taste

10.Oil-1/2 tsp

Procedure:

1. Combine the Ragi flour,rice flour, onions,coriander,curd,green chilies, salt and water in bowl and mix well to make a batter of pouring consistency

2. Keep aside for 2 hours to ferment

3. Now take one pan, heat 1 tsp oil in small pan and add mustard seeds and cumin seeds.

4.When the seeds crackle, add the curry leaves and hing and saute  for few seconds.

5.Pour This tempering over the batter and mix well.

6. Now Pour a spoonful of the batter onto the pan each and cook them on both sides using 1/4 tsp of oil.

Nutritional Value Of Ragi Uttapam –

Carbs-32gm
Fat-5gm
Protein-6 gm
calories-195 cal

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Let’s make Traditional Mor Kulambu (Buttermilk curry)

By / Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

Introduction:-

This is a Traditional Mor Kulambu (Buttermilk Curry). This easy and quick curry is very popular recipe in southern part of India, made with yogurt or buttermilk and various spices. It is primarily enjoyed for its delicious taste and flavors, and the uniqueness of Mor kulambu is made with veggies. These veggies are traditionally and commonly used in every where, that are okra(bhindi), pumpkin, brinjal, cucmber and bottle gourd It is not only quickly prepared, also gives you several health benefits like-

Probiotics, Mor kulambu is made up curd or buttermilk, which are the great sources of probiotics. Buttermilk has good bacteria that promote a healthy gut microbiota. Consuming foods rich in probiotics can help improve digestion and support overall gut health. This curry have cooling effects, especially during the summer. Mor kulambu also helps in weight management and provide you a feeling of fullness. Mor kulambu typically contains various spices and herbs and vegetables, which are rich in fiber, minerals, vitamins and antioxidants. These ingredients can contribute to boost your immunity.

You can also try: click here

Ingredients:-

  • Rice – 1 tbsp
  • Toor dal – 2 tbsp
  • Ginger – 1/2 inch
  • Green chilli – adjust to taste
  • Coriander leaves – 1 tsp
  • Curry leaves 4-5
  • Cumin seeds – 1/2 tbsp
  • Mustard seeds – 1/2 tsp
  • Coconut fresh grated – 2 tsp
  • Turmeric – 1/4 tsp
  • Curd/buttermilk – 1 cup
  • Dry red chilli – 2 cracked
  • Veggies – 1 cup (okra, tomato, brinjal) add as per choice.
  • Oil – 1 tbsp
  • Salt to taste

Method:-

  • To prepare dal rice paste: Take a mixer jar, add soaked dal and rice, green chilies, grated coconut and cumin seeds, coriander leaves, turmeric and ginger. Add a little water and blend till it become smooth paste. Keep it aside.
  • For cooking: Heat some oil in a pan, add all the chopped vegetables(except tomato), turmeric powder. Now, add some water and cover it. Let them cook 4-5 min on a medium flame or till all vegetables cook well. And keep veggies aside for a while.
  • To make the curry base: Take a mixing bowl, whisk the yogurt or buttermilk until smooth. Now, heat some oil in a kadhai or wok. Add mustard seeds, curry leaves and let it splutter. After that add dal rice paste in kadhai and mix all together well.
  • Now, add whisked curd/buttermilk into the kadhai. Combine the curd and mixture together as a base. After wards, add all cooked vegetables together along with chopped tomato. Let all material cook for about 3-4 min.

Your South Indian Traditional Mor Kulambu Curry/Buttermilk Curry is ready. Serve hot with rice or roti and enjoy the flavor of south Indian cuisine.

Macros of Mor Kulambu:-

Calories: 134 kcal

Protein: 3 g

Carbohydrate: 8.6 g

Fat: 8 g

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How to make healthy Ragi appe

By / Breakfast Recipes, Festival Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Winter Recipes

Ragi Appe healthy breakfast and snack option which is small round in shape. Rich in fibre, iron and calcium, among other nutrients, low in calories and easily digestible.

Ragi is an excellent food for weight loss,healthy eaters and diabetics, as well as for kids.

Ragi comprises a vast array of key nutrients like vitamin C and E , B-complex vitamins, iron, calcium, antioxidants, proteins, fibers, sufficient calories and useful unsaturated fats.

This is feeling,healthy and easy to cook in just 10 minutes.

Ingredients-

1.Ragi flour -1 cup

2. Soojii -4 tsp.

3.Curd -1/2 cup

4. Jeera seeds -1 tsp.

5. Baking Soda -1/2 tsp.

6. Onions -1

7. Tomato -1

8. Capsicum -1

9. Green Chilli -1-2 According to taste

10. Coriander Leave- 2 tsp.

11. Salt -as per taste

Serving Size: 3-5

Procedure:-

1.Take Ragi flour and Sooji and Mix together,add salt and soda in it.

2. Add the chopped Onion ,tomatoes and capsicum and add it to the flour and make a thick batter by adding water in it.

3. Heat appe tawa or Idly maker &  brush with oil and put batter into that.

4. Let it cook properly & then turn other side of appe.

5. Serve with chutney

Nutritional Value Of Ragi Appe-(5 piece)

Carbs-25 gm
Fat-6 gm
Protein-2 gm
calories-160 cal

How to make Quick and Easy Egg Sandwich

By / Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Keto Recipes, Protein Rich Recipes, Weight Loss Recipes

Introduction:-

This is a Quick and Easy Egg Sandwich. We always need a quick protein rich easy to cook option in the morning. This sandwich is a great breakfast option for working people. It can be made in just 5 minutes. And if we talk about its benefits, it is high in protein, good fat, vitamins and minerals. This is a morning meal perfect option for those who are into fitness and want to loose weight in less efforts. The healthy fats in the meal to keep you satiated, you will feel hungry throughout the day.

You can also try: Click here

Ingredients:-

  • Slice of bread – 2
  • Egg – 2
  • Low fat cheese – 1 tbsp
  • Choice of vegetables finely chopped (Onion, tomatoes, green chilli, coriander leaves, capsicum) – 1 cup
  • Butter – 1/2 tbsp
  • Salt and pepper to taste.

Method:-

  • Firsly, take a bowl and beat two eggs in a bowl nicely.
  • Now, Heat the butter to a pan on low flame. Now, pour the egg mixture into the pan over low-medium heat. (Do not overheat the pan, otherwise your egg will turn brown and ruin the taste of egg)
  • After that, place the bread on top of the mixture, fry for 1 minute. Now turn the bread over.
  • Then, top with filling with veggies to your choice and season with salt and pepper. Then, turn the eggs/bread over to cook the other side.
  • Afterwards, Tuck the edges in and fold to make a sandwich. Then turn of the heat.
  • Now, transfer this to a plate.

Your Quick and easy Egg sandwich is ready. Served hot with your favorite sauce. Try this recipe and let us know by commenting us here in comment section below.

Macros of Egg Sandwich:-

Calories: 456 kcal

Carbohydrate: 35.4 g

Protein: 21.5 g

Fat: 26 g

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BANANA SMOOTHIES

HOMEMADE BANANA RAISINS CHANA SMOOTHIE:

By / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Smoothies

INTRODUCTION:

Homemade banana raisins chana smoothie is healthy and helps us to maintain our diet. Because it tastes yummy and is also a health-conscious recipe, it includes dry fruit also, you are getting bored and tasteless because of your diet plan then you can have it after having this you got yummy tasty smoothie in your diet plan and you can likely have it regularly cause you know it is tasty and also healthy, having it didn’t break your diet plan. and it is also a protein-rich smoothie.

Homemade banana raisins chana smoothie dates and raisins are naturally sweet, rich in fibre and packed with energy for your family.

surely you have your go-to fruit choices in smoothies, like strawberries, mangoes and bananas. yes, you can add apples to any of these kinds of smoothies. but today’s recipe is especially about bananas.

INGREDIENTS FOR BANANA RAISINS CHANA SMOOTHIE :

  1. roasted chickpeas 1tbsp-40.3cal
  2. roasted peanuts 1tbsp-51.3cal
  3. cashews 5-41.7cal
  4. raisins 1tbsp-27.9cal
  5. dates2-50.7cal
  6. roasted flax seeds1/2tbsp-27.5
  7. banana 1-117.2cal
  8. unsweetened cocoa powder 1tbsp-15cal
  9. cinnamon powder 1/4 tbsp-1.6cal
  10. plant-based protein20g-73cal

PREPARATION:

CHICKPEAS, CASHEW, RAISINS, AND DATES, PEANUTS SOAKED OVERNIGHT.

METHOD OF BANANA RAISINS CHANA SMOOTHIE :

  1. STIR THEM PROPERLY
  2. CUT BANANA IN SMALL PIECE
  3. THEN ADD ALL OF THEM IN A JAR THEN ADD ROASTED FLAX SEEDS, UNSWEETENED COCOA POWDER, CINNAMON POWDER, AND PLANT-BASED PROTEIN POWDER THEN YOU CAN ADD WATER OR PLANT-BASED MILK.
  4. GRIND THEM PROPERLY
  5. SERVE IT IN A GLASS AND ADD SOME ROASTED PEANUTS AND PISTA.

HERE YOUR HOMEMADE BANANA RAISINS CHANA SMOOTHIE IS READY HAVE IT AND ENJOY IT

MACROS:

TOTAL CALORIES-446

PROTEIN-28GRAM

FIBRE- 8.9GRAM

CARBS -62GRAM

FOR MORE RECIPES:https://fitpiq.com/wp-admin/post.php?post=9379&action=edit

Let’s make Ragda Pattice in a Healthy way

By / Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Introduction:-

This High Protein Ragda Pattice recipe is a super duper delicious, healthy and easy to prepare. Ragda Pattice is a very famous dish of the street food culture in the Indian state of Maharashtra. We always love street foods but due to its unhealthy ingredients and unhealthy cooking methods we prefer to avoid it or limit the consumption. Here, we are introducing everyone’s all time favorite Ragda Pattice recipe, which is made by healthy ingredients and healthy cooking method. Now let’s talk about its benefits, that how a street food can be healthy and tasty, if we use this method with healthy alternatives, we can eat this on a regular basis.

This Ragda Pattice has several health benefits like- This chaat is made by dried peas and paneer. Dried peas (Vatana) and paneer are rich in protein. Also this recipe has variety of vegetables (beetroot, sweet potato, carrots, onion etc) are loaded with dietary fiber, vitamins and minerals. A diabetic friendly recipe and safe in your weight loss journey.

You can also try:

Ingredients:-

  • For Ragda curry-
  • Peas dry – 50 gm
  • Onion – 1/2 cup
  • Tomato – 1/2 cup
  • Green chili – adjust to taste
  • Turmeric powder – 1/3 tsp
  • Salt to taste
  • Coriander mint chutney – 1 tbsp
  • Coriander leaves for garnishing
  • Tamarind dates chutney (optional) -1 tbsp
  • Curd – 2 tbsp
  • For Pattice –
  • Paneer – 1/2 cup
  • Boiled potatoes/sweet potatoes – 1/2 cup
  • 1 Carrot grated
  • 1/2 Beetroot grated
  • 1 Small Onion finely chopped
  • Green chili – adjust to taste
  • Salt to taste
  • Coriander powder
  • Bread crumbs – 1 bread
  • Oil- 1 tbsp

Method:-

  • First of all, wash the dried peas thoroughly and let it soak for at least 5-6 hours or overnight.
  • In the morning drain the soaked peas, wash it well. Now take all the peas in cooker, add salt and turmeric powder. Let it boil with 4-5 whistles.

Cooking Method:-

  • For ragda curry– once the peas are nicely boiled, smashed it by spatula. Add some chopped green chilli, 1/2 chopped onions, 1/2 chopped tomato, 1tsp mint chutney and 2 tbsp chopped coriander leaves. Now, let all the mixture together for more 4-5 min without covering.
  • Now, Take a large bowl. Add boiled and smashed sweet potatoes/potatoes in the bowl. Now add grated paneer, all the finely chopped and grated veggies, bread crumbs and salt to your taste. Now mix well all together and make a shape of patties or tikki with the help of oil.
  • Heat some little amount of oil in non-stick pan. Slighly roast all the patties on a medium flame. Flip and roast patties from both the sides equally. And turn off the flame.
    • For Plating – Take your patties into a plate. Then, add peas curry, curd, some onions, mint and tamarind chutney, chaat masala and garnish it with fresh coriander leaves.

Your High protein Ragda Pattice is ready to be served. Enjoy this as party or festival dish and let us know your experience in the comment section.

Nutritional value of Ragda Pattice (per serving) :-

Calories: 350 kcal

Carbohydrates: 50g

Protein: 10g

Fat: 8g

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Chicken proso soup

How to make chicken proso soup

By / Breakfast Recipes, Celiac Disease, Potassium Rich Recipes, Protein Rich Recipes, Soups

Chicken proso Soup isn’t just food, it’s a gastronomic masterpiece. It’s a testament to the art of mindful cooking, where flavors, textures, and nutrition converge in a blissful union. Whether you’re seeking solace on a chilly evening or a soul-warming dish that tantalizes your taste buds, our Chicken proso Soup is your invitation to embark on a memorable journey of culinary pleasure and well-being.

Chicken Proso Soup is rich in protein due to the inclusion of chicken mince. Protein is essential for the repair and growth of tissues, muscle maintenance, and overall body function.Proso Millet, a key ingredient in this soup, provides a good amount of dietary fiber. Fiber aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.

The soup contains various vitamins, including vitamin A from tomatoes, which is vital for eye health and immune function. It also provides vitamin C from vegetables, known for its immune-boosting properties.ngredients like broccoli contribute essential minerals such as potassium, which helps regulate blood pressure, and selenium, which has antioxidant properties.

The combination of protein and fiber in the soup can aid in weight management by promoting satiety and reducing the likelihood of overeating.

You can also try: https://fitpiq.com/bajra-vegetable-soup/,

Ingredients to make soup

  • 1 cup Prossow (Proso Millet)
  • 1 cup water
  • 1 tablespoon olive oil
  • 1 tablespoon minced garlic
  • 2 tablespoons leeks, finely chopped
  • 2-3 baby corns, sliced
  • 1/4 cup button mushrooms, sliced
  • 1/4 cup broccoli florets
  • 150 grams chicken mince
  • Salt to taste
  • Crushed black peppercorn, to taste
  • 1/4 tomato, diced
  • 1/4 cup tomato puree
  • 3-4 cups water (adjust for desired consistency)
  • 2 tablespoons spring onions, chopped (for garnish)

Method to prepare porso chicken soup

Soak the Prossow: Begin by placing 1 cup of Prossow in 1 cup of water. Allow it to soak for 2-3 hours until the millet softens. Afterward, drain any excess water.

Prepare the Soup Base: Heat a large pan or pot over medium heat, and add 1 tablespoon of olive oil. Next, sauté 1 tablespoon of minced garlic for about 1 minute until it becomes fragrant. Following this, stir in the finely chopped leeks and cook for an additional 1-2 minutes until they start to soften.

Add Vegetables: Introduce the sliced baby corns, button mushrooms, and broccoli florets to the pan. Cook for 2-3 minutes, occasionally stirring, until the vegetables begin to soften.

Cook the Chicken: Incorporate 150 grams of chicken mince into the pan. Season it with salt and crushed black peppercorn to your taste. Cook the chicken for 2-3 minutes until it’s browned and no longer pink.

Tomato and Prossow: Add 1/4 diced tomato and 1/4 cup of tomato puree to the pan. Stir well to combine them with the chicken and vegetables. Now, add the soaked Prossow to the mixture.

Add Water and Simmer: Pour in 3-4 cups of water (adjust for your desired consistency). Allow the soup to come to a simmer. Cover the pan and let it cook for 8-10 minutes until the Prossow is tender and the flavors have melded together.

Garnish and Serve: Just before serving, garnish the Prossow Soup with 2 tablespoons of chopped spring onions.

Now, you can enjoy your homemade Prossow Soup, a delicious and nutritious dish with a unique twist using Proso Millet!

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How to make Healthy Foxtail Millet Idli

By / Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes

Introduction:-

This Foxtail Millet Idli recipe is a nutritious recipe. It is so easy to cook with less ingredients. Foxtail millet idlis can be a nutritious and delicious way to enjoy and get all its benefits of this ancient grain also a healthiest option for south indian food lovers. Foxtail millet has several health benefits:-

This idli is more nutritious due to its millet is called Foxtail millet. It’s is a rich source of dietary fiber, micronutrients and antioxidants. A combination of urad dal (black gram) and foxtail millet, the idlis become a good source of plant-based protein, which is definitely important for muscle health. These nutrients contribute to overall body functioning and complete well being. Also it is a cardio and diabetic friendly recipe, safe for gluten intolerant. Foxtail millet is low in calories grain as compared to rice and other grain, making it a perfect choice for those who looking for weight management.

You can also try:

Ingredients:-

  1. Foxtail millet – 1 cup
  2. Urad dal – 1/2 cup
  3. Fenugreek seeds(methi dana) – 1 tbsp
  4. Oil for greasing idli molds
  5. Baking soda or Eno powder – 1/2 tsp
  6. Salt to taste
  7. Water as required

Method:-

  • Fermentation – Firstly, wash the millets and urad dal thoroughly and soak them along with methi seeds for 7-8 hours. After that, strain the water. And blend it till it become a smooth batter. Pour the all batter into a bowl and let it rest for about 6-7 hour or overnight.
  • Steaming – In the morning or when it get fermented well. heat some water in a idli streamer till it boils. Meanwhile, Add some salt into the fermented batter. Adjust its consistency by adding some water. Now add baking soda for batter fermenting it. For steaming preparation, grease some oil to your idli molds. Immediately pour batter into idli molds and when the water is getting boiled set all idli tray. Cover the steamer and let it cook for 6-7 min on a medium flame.
  • Now off the flame. Remove the from molds.

Your Foxtail Millet Idli is ready to be served. Enjoy it with sambar or your favorite chutney.

Macros of Foxtail Millet Idli:-

Calories: 85 kcal

Carbohydrates: 14.5 g

Protein: 3 g

Fat: 1.5 g

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How to make Super quick and Nutritious Apple Egg Scrambled

By / Eggs, Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

Introduction:-

This is a Super quick and Nutritious Apple Egg Scrambled. It is a great option as a nutritious snack with less ingredients. The combination of scrambled eggs with apple are offered with several health benefits such as – Eggs are rich in protein and it is filled with healthy fats. Additionally, Apples are a good source dietary fiber, vitamins and minerals. It helps to prevent over eating which gives you feeling of full and instant energy in the morning.

This is a perfect option for those who working and don’t have enough time to prepare a regular breakfast meals. So, let get started with the recipe.

You can also try : click here

Ingredients:-

  1. Eggs raw – 2 regular
  2. Apple diced – 1 medium
  3. Cooking oil or butter – 1 tbsp
  4. Pinch of Cinnamon, nutmeg or other spices (optional)
  5. Herbs for seasoning.
  6. Salt and black pepper to taste.

Cooking method:-

  • Firstly, Heat some oil or butter in a frying pan on a medium flame.
  • Add the diced apple to the pan and cook for about a minute until they start to soften.
  • Now, whisk the eggs in a bowl with adding a pinch of salt and pepper.
  • Pour all whisked egg’s liquid over the apples in the frying pan.
  • Now, slightly scramble the eggs by stirring spatula and mix them along with apples as they cook.
  • Lastly, cook the mixture until the eggs are gradually cooked. make sure the texture should look creamy. (Do not over cook). Now off the flame.

Your Apple egg scrambled are ready. Served it hot with brown bread toast and salad.

Macros of Apple Egg Scrambled (per serving):-

Calories: 339 kcal

Protein: 13.4 g

Carbohydrate: 26 g

Fat: 16.4 g

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