How to make Healthy Indian Traditional Tamarind Rice

By Kamna Dwivedi / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

Introduction:-

Healthy Indian Traditional Tamarind Rice is also known as Puliyogare in South India. It is a very simple, authentic, tangy, spicy recipe. This recipe gives you not only flavors but also goodness of health. Due to added tamarind, peanut and pure spices, it’s good for heart health, blood pressure and diabetes. It has components of lowering bad cholesterol, it helps to reduce inflammation and improve blood circulation.

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Ingredients:-

Rice – 1 cup
Peanuts – 1/2 cup
For Masala powder – (2 tsp Coriander seeds, 1/2 tsp cumin, 1/2 tsp black pepper, 2 whole red chilli, 1/2 tsp fenugreek seeds, 1 tsp sesame seeds, 2 tsp Coconut Powder)
Seasoning – (1 tsp Urad dal, 1 tsp chana dal, 1 whole red chilli, 1 tsp mustard seeds, 4-5 curry leaves, pinch of hing, 2 green chilli, 1/2 tsp turmeric powder)
Cooking oil – 2 tbsp
Tamarind – 1 small (lemon sized)
Jaggery powder – 1 tbsp
Salt to taste
Coriander leaves for garnishing

Preparation:-

Soak the rice, wash it thoroughly and boil it.
Prepare masala for recipe – heat a pan on a low flame. Firstly, add whole coriander seeds, whole red chilli, cumin and black pepper, white sesame seeds and roast for 2 min at low heat. After that add coconut powder and saute for a while. Now off the flame and allow it to cool down completely. Then, put all ingredients in a mixer jar, and blend into a fine powder.
Soak tamarind in warm water for 10 min, just before cooking.

Cooking method:-

Heat some oil in a pan (use mustard or coconut or sesame oil). Add raw peanuts and roast till it will change its color. Now add urad, chana dal, whole red chilli, mustard seeds, green chilli, curry leaves and roast it till dal turns light brown then add turmeric powder keep sauteed.
After that add squeezed tamarind water into mixture. Now add some jaggery, grounded masala, 1/2 cup water and salt as per your taste. Mix all nicely for 2 min.
Afterwards, add boiled rice into the mixture, combine everything very well. Cover & cook for 2 min at low flame.
Off the heat, mix well again and garnish the dish with Fresh coriander leaves.

Your Healthy Indian traditional tamarind rice is ready. Serve it hot with tomato rasam or sambhar and pickle.

Macros of tamarind Rice/ Puliyogare:-

Calories: 313.5 kcal

Carbohydrates: 45.5 g

Protein: 7 g

Fat: 11.5 g

Fiber: 5.7 g

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How to make Healthy Cauliflower Egg Pulao without Rice

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

Introduction:-

Healthy Cauliflower Egg Pulao without Rice is quick, easy, super nutritious and a great replacement of rice and It is rich in nutrients such as vitamins C and K, a good source of folate high in fibre and protein.

For some healthy reasons, once in a while we should take a break from all grains and consume a grain free meal to give an ease to our gut health, but that meal should be fulfilled with equal amount of nutrients as grains. So, this recipe can be a great option as a detox meal. Now let’s jump to the recipe.

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Ingredients:-

Cauliflower grated – 1 cup
Broccoli grated – 1 cup
2 Whole Eggs
Onion, capsicum (red, green, yellow) – 1 cup (choose veggie as per your choice)
Mushroom – 1 cup
Sweet corns – 1/2 cup
Ginger garlic grated
Salt and black pepper to taste
Oil for cooking – 2-3 tbsp
Coriander leaves for garnishing

Cooking Method:-

Heat 2 tbsp oil in a pan. Add grated ginger and garlic, roast it slighly.
Now add onion and capsicum. Subsequently, Saute for a while.
After that add grated cauliflower, broccoli, boiled corns and chopped mushrooms into the pan.
Add salt and black pepper to your taste, mix it well. cover the pan, cook the mixture for 5 min.
Prepare Scrambled eggs separately – Heat 1 tbsp oil on a separate pan on a medium flame. Pour raw eggs in oil, when it starts cooking, keep stirring it nicely and stirring the eggs every few seconds. Finally, the pieces of eggs get separated, then off the flame.
Add scrambled eggs into the cauliflower mixture and stir it well for 1 min. Now Off the flame.
Garnish it with Coriander leaves.

Now Healthy Cauliflower Eggs Pulao without rice is ready. Enjoy it with chick pea hummus or any dip of your choice.

Macros of Cauliflower Egg Pulao:-

Calories: 160 kcal

Protein: 10g

Carbs: 7.5g

Fat: 10g

Fiber: 8.5g

So, here it is a perfect recipe filled with nutrition and a great way to substitute rice in your meals. Try this, It’s going to be a regular for you, surely.

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How to make Nutritious Hariyali Matki Khichdi

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

Introduction:-

Nutritious Hariyali Matki Khichdi is a super healthy, tasty and easy to make recipe which keeps your digestive system in order, it may help detoxify the body. It is advisable in diabetes, Hypothyroidism weight loos. Matki beans also known as moth beans are rich in protein, vitamin, minerals and high in fibre. It improves our health and gut health. Due to using green leafy vegetables and spices contain antioxidants potentially reducing risk of many diseases.

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So, let’s begin the recipe…

Ingredients:-

Matki beans (moth) – 1.5 cup
White rice – 1 cup
Fresh Coriander and mint leaves paste – 1/2 cup
Spinach (Palak) – cup
Vegetables of choice finely chopped – 1 cup (Green beans, carrots, green chilli, green peas)
Onion finely chopped – 1 1/2 cup
Ginger garlic paste – 1 tbsp
Mustard oil or ghee – 2 tbsp
Cumin and mustard seeds – 1/2 tbsp
Pinch of Hing (Asafetida)
Bay leaf, cardamom, clove – 1
Turmeric, red chilli powder – 1/2 tbsp
Water – 500 ml

Preparation:-

Soak the matki beans overnight.
Soak white rice for 30 min before cooking.
Make a smooth paste of fresh coriander, mint leaves and green chilli.

Cooking method:-

Lets Heat 2 tbsp mustard oil or ghee in a cooker on a low flame. Once the oil is hot a little, crackle cumin and mustard seeds then add and slightly roast some bay leaf, cardamom, clove and pinch of hing.
Now add onion and sauté till it become golden. After that add turmeric, red chilli powder and roast a little.
Now add all the chopped veggies, soaked matki and rice into the cooker. Add salt and pepper as per your taste. Mix it well for 2 min. Add 500 ml water, cover it and take 3-4 whistles.
Once the khichdi is properly boiled, add half a cup of coriander and mint green paste and 1 cup chopped spinach. Stir it well and let it cook for 2-3 min. after that off the flame.

Your Nutritious Hariyali Matki Khichdi is ready. Serve it with raita and chutney.

Nutritional Value of Hariyali Matki Khichdi (per serving):-

Calories – 360kcal

Carbs – 39.7g

Protein – 15g

Fat – 6g

Fiber – 7.5g

Try this healthy recipe and let us know by commenting that how did you like it.

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How to make Healthy Tofu Veggie Stew in Coconut Milk

By Kamna Dwivedi / Fitpiq Team, Healthy Recipes, Keto Recipes, Protein Rich Recipes, Weight Loss Recipes, Winter Recipes

Introduction:-

Healthy Tofu Veggie Stew in Coconut Milk is a super nutritious recipe. It has variety of vegetables and goodness of coconut milk. This recipe has a lot health benefits as it is full of vitamins, minerals, healthy fats, essential amino acids and fiber which promotes gut health, also it gives you instant energy and satiety. It is easy to cook, super delicious and immunity booster pack.

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Ingredients:-

Tofu – 50 gm
Carrots – 1/2 cup
French beans – 1 cup
Broccoli – 1/2 cup
Bell papers – 1/2 cup
Lemon grass – 1/2 cup
Ginger grated – 1/2 teaspoon
Spring onions / red onions – 1/2 cup
Coconut Milk – 100 gm / 1 cup
Olive oil – 1 tbsp
Black pepper, oregano for seasoning
Salt to taste
Coriander leaves as garnishing

How to cook:-

Medium sized Chop spring onion, beans, broccoli and lemon grass. Cut bell pepper, carrots and tofu into cubes. (You can add any seasonal vegetable as per your choice or availability like – mushrooms, cauliflower, baby corns, sweet corns, potatoes or cabbage)
Heat the pan on a low flame. Add 1 tbsp olive oil. Firstly add and sauté onions and beans. Put a lid on it. Cook for 2 min.
Now add remaining vegetables- broccoli, carrots, grated ginger, bell pepper, crushed lemon grass and add salt as per your taste. cook for 4-5 min.
Next add coconut milk, tofu, oregano and black pepper. Stir it well for a while.
Turn off the flame. Garnish it with fresh coriander leaves.
Serve it hot and your Quick and healthy Tofu veggie stew in coconut milk is ready to eat. Enjoy every bite and boost immunity….

Nutritional Facts:-

Calories: 390 kcal

Carbs: 20g

Protein: 10g

Fat: 30g

Fiber: 9.7g

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How to make healthy and unique sesame broccoli chickpea

By Sneha Chopra / Healthy Recipes, Protein Rich Recipes, Salads, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Introduction:

Sesame broccoli chickpea recipe is a great lunch or dinner meal option in case if you want to reduce weight. Chickpea is an extremely good and healthy source of vegetarian or vegan protein. And adding broccoli as well as sesame seeds will improve its nutrients and add upto its fibre content as well other trace micronutrients.

Ingredients:

Chickpeas/ kabuli chana – 1 cup
Broccoli florets – 50g
Sesame seeds – 1 tablespoon
Onion finely chopped
Tomatoes finely chopped
Coriander
Lemon Juice – 1 squeeze
salt and pepper
Green chilly ( to taste)

Steps to make the above recipe:

Boil chickpea in a pressure cooker. Make sure to soak them overnight. Once the chickpeas are boiled, we can move ahead with preparing our vegetable mix.
Lets take 1 onion, 1 medium sized tomato and 1 green chilly. Finely chop all of them and mix them in a bowl which has chickpea in it. Make sure to drain excess chickpea water from the boiled chickpeas. You can also use this water later to make chickpea soup.
Add chopped coriander along with lemon juice. Now you can add salt and pepper to taste.
Mix of of this in the bowl and serve immediately for a good wholesome meal.

Macros:

1 Bowl of sesame broccolli chickpea salad has

511.3 Calories

76.9g Carbs

(61.5g net carbs)

15.2g Fat

20.2g Protein

Protein rich easy to make roasted chana chaat

By Krishna Modi / Healthy Recipes, Protein Rich Recipes

Protein rich easy to make roasted chana chaat recipe is typically eaten as a snack in India. The nutritional data proves chana to be an amazing source of protein, fiber, folate, minerals, and fatty acids. This snack is low in fat and packed with energy, and it works well to satisfy hunger, keeping blood sugar levels stable. Chana are dry roasted with skin on a slow flame till they are crisp. This helps to retain the crispness and freshness of chana and enhance the flavor as well. These chana are easily available in Indian market. They are consumed as it as snacks and also be used in preparation of variety of dishes.

Health benefits of roasted chana:

They are naturally fat-free, saturated fat-free, and sodium free. Roasted chana helps lower the risk of heart disease and may reduce your risk of colon cancer.
They help to keep blood sugar low as the carbohydrate present in them takes longer time to digest and hence it has low GI which makes them a suitable snack for diabetics.
They are also good source of calcium, potassium, and magnesium.

Ingredients used for making roasted chana chaat:

Roasted chana – 1 cup (approx. 30gm)

Chopped onion – 1/2 cup (approx. 10gm)

Chopped tomato – 1/2 cup (approx. 10gm)

Chopped cucumber – 1/2 cup (approx. 10gm)

Chopped coriander – 1/2 cup (approx. 10gm)

Lime juice – 1/2 lemon 1 tsp (approx. 2ml)

Chopped green chilly – 1-2 no. (approx. 2gm)

Red chilly powder – 1 tsp (approx. 2gm)

Salt – taste according

Oil – 1/2 tsp (approx. 5gm)

How to make roasted chana chaat?

To start with, take a bowl in it take roasted chana, and add vegetable of your choice such as onion, tomato, cucumber. After that add red chiily powder, salt, lime juice and coriander leaves. Mix it properly.

Roasted chana chaat is ready to eat. You can enjoy this recipe in your evening mid-meal.

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Vegetable sprouts moong appe for healthy breakfast

By Krishna Modi / Breakfast Recipes, Health Tips, Protein Rich Recipes

Vegetable sprouted moong appe is a protein rich healthy breakfast prepared with sprouted moong, black Chana, vegetables and some simple spices.

These soft, fluffy and crispy appe are an easy breakfast, snack or even main meal recipe that you can prepare instantly. Also known as paniyaram or paddu. These are make in a special pan with multiple small spaces. The pan is similar to the ebleskiver. Pan used in Danish cooking. It is a take on the classic South indian Kuzhi paniyaram recipe that is made using fermented batter.

Vegetable sprouts moong Appe recipe using sprouted moong, Chana and vegetable is one of my favorite recipe for lunch or dinner. Simple, quick, nutritious, and satisfying!

You can also try: https://fitpiq.com/how-to-make-vegetable-appe/https://fitpiq.com/lets-make-dish-pesarattu-moong-dal-dosa/

Ingredients:

Sprouted Moong – 1 cup (approx. 30gm)

Sprouted Black Chana – 1/2 cup (approx. 15gm)

chopped green chilly – 2-3 pieces

chopped ginger – 2 pieces

garlic -3-4pieces

cumin seeds – 1 tsp (approx. 5gm)

Curry leaves – 3-4 leaves

Salt to taste

Rawa – 1/4 cup (approx. 10gm)

gram flour (Besan) – 1/4 cup (approx. 10gm)

chopped onion – 1/4 cup (approx. 10gm)

chopped carrot – 1/4 cup (approx. 10gm)

capsicum – 1/4 cup (approx. 10gm)

chopped coriander leaves – 1/4 cup (approx. 10gm)

Baking soda – 1/2 tsp (approx. 2gm)

Oil – 1 tsp (approx. 5gm)

Mustered seeds – 1 tsp(approx. 5gm)

Method:

Firstly, take a mixture jar in it take sprouted moong and Chana, then add green chilly, ginger, garlic, curry leaves, cumin seeds, salt and water. Grind it properly to a smooth consistency.

Then, in a bowl add grind sprouted moong mixture, then add rawa, besan, chopped all vegetables, and baking soda. Mix everything together until well combined.

Heat the appe pan until hot. Add 1/4 teaspoon of oil or brush the appe pan with some oil. Pour 1 teaspoon of the batter to fill the mould. Cook for 2-3 minutes until the edges turn firm. Gently flip each appe over with a skewer, chopstick or wooden spatula and cook on the other side. Turn again, if necessary, to make sure the appe is evenly cooked on both sides and its nicely golden in color.

The Appe is ready if it has became crispy and golden on both sides.

Serve the Appe hot with green chutney.

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How to cook dish Egg ramen bowl

By Meghana Anand / Protein Rich Recipes

Egg ramen bowl is a great recipe, for a quick and easy breakfast. Egg ramen bowl is full of nutrition and will work magically on one’s palette. It looks cute, contains well-managed portions and there is no compromise on taste as well.

Well, gym-going people are advised to increase their daily protein intake. This recipe will suit them a lot. The egg ramen bowl calories prime focus is protein. The egg ramen bowl will fulfill hunger pangs and also help in building muscles with fast recovery post-training.

Adults and kids will really love it a lot. This recipe will remain the same for children but while serving it to the kids go easy on spices. It can be served as a quick lunch or dinner recipe for everyone.

Ingredients

Sesame oil – 1 tsp

Shitake mushroom- Twenty gms

Light soya sauce – 15 ml

Salt – as per taste

Red chili flakes- 0.5 tsp

Black sesame seeds – 1/2 tsp

White sesame seeds- Half tsp

Whole wheat noodles- 200 gm

Chicken 100 gm

Chicken bone broth- 500 ml

Ginger- Fifteen gms

Carrot- Half piece

Celery- a few

Spring onion – 60 gm

Garlic 14 gm

Egg – 2

Green cabbage- 0.25 cups

Serves- 2 people

Method

Firstly, heat the oil in a saucepan.

Besides, keep eggs, noodles, and chicken for boiling separately.

Then, add ingredients such as onions, ginger, garlic, and celery and saute for a minute.

Furthermore, add the chicken broth.

Well, add soy sauce, and simmer for a minute.

Check the seasoning in the mixture also.

Keep a check on egg, noodles, and chicken as well. Keep them all aside when done. Also, keep the chicken broth.

Now, take the strained noodles and place them in the bottom of a fresh bowl.

In addition, proceed to garnish the bowl with the Carrot, Cabbage, and pieces of some chicken. Then, add halved boiled egg and pour the hot chicken broth, into the bowl.

Garnish with items like- sprinklings of sesame seeds, chili flakes , and spring onion greens.

Finally, serve hot and enjoy the bowl!

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Delicious Avacado toast recipe

By Meghana Anand / Protein Rich Recipes

Avocado toast recipe is filling as well as easy to make!. Avacado toast is prepared using hard-boiled egg, flaky salt, and pepper, this dish is healthy, protein-packed, and delicious also.

This dish works brilliantly for breakfast, lunch, and even for dinner. The interesting part is that the star of this toast is avocado, so it’s recommended to use ripe avocados. Well, nobody likes slicing into an avocado and finding it’s underripe or worse, brown. So, ripe avocados are essential for the best avocado toast.

This avocado toast recipe is made with whole grain toast, mashed avocado, and hard-boiled egg (sliced). Moreover, adding egg to avocado toast is an easy way to add protein to this dish.

Ingredients

1 slice of whole wheat bread, toasted

1/2 ripe medium avocado

1 hard-boiled egg, sliced

pepper – a pinch

Salt, to taste

Serving 1 person

Method

Firstly, take a fresh ripe avocado and cut it into two halves.

Take a container and add water, and a little salt to it. Add an egg to it and keep it for boiling.

Besides, take the bread and toast it in a toaster and keep it aside on a plate.

Now, take one-half of the avocado and use a fork or spoon and pull the inner soft part out of it.

Side by side, keep checking the egg. Once done, switch off the flame.

Further, place the inner part of the avocado on the toast, and spread it evenly.

Then, take the boiled egg, peel it, and slice it into a shape of a coin.

Place the sliced boiled egg on the toast and cover the toast with the egg slices.

Well, sprinkle a little pepper and salt on top of the egg.

Finally, serve and enjoy!

Avacado toast can be eaten for breakfast or lunch or dinner meal.

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Quick & crispy Tofu fry recipe

By Meghana Anand / Protein Rich Recipes

Tofu fry is the fastest, easiest way to make crispy tofu for any dish. Tofu fry is perfect for adding to stir-fries, curries, and more!

Tofu is basically soy milk that’s turned into curds and pressed into blocks. Well, it was invented in China and is used in many Asian cuisines from Chinese to Thai as well. Tofu has no flavor at all. But when combined with simple flavorings, it tastes really good and meaty all at once.

Ingredients

350-400 g firm tofu

3 tbsp soy sauce

1 tbsp honey

2 tbsp corn flour

Two tbsp oil

Coriander leaves – a few

Serving 4 people

Method

First, start by removing the excess moisture from the cubed tofu by squeezing and
patting it with a clean kitchen towel.

Furthermore, add it to a large bowl. Coat it with 1 tbsp of soy sauce.

Well, toss the mixture.

Besides, take a sieve and sprinkle the cornflour over the tofu whilst tossing in between
to evenly coat.

In addition, add oil to a non-stick frying pan on high heat. Once the oil is hot, put
the tofu cubes into the pan.

Then, evenly distribute the tofu in the pan so none of them are touching, otherwise,
they will stick together.

Let them fry, until golden brown and crispy on one side.

Further, add the remaining soy sauce and honey to the pan. Toss the tofu gently so that
the sauces get mixed well.

Now, continue shallow frying the tofu cubes. Make at least two sides crispy.

Garnish with coriander leaves

Finally, serve hot and enjoy!

It can be eaten with rice, noodles, in a salad, or with roasted soy veggies.

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