How to make Nutritious Hariyali Matki Khichdi

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!

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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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Tasty Tofu bhurji recipe in 20 mins.

By Meghana Anand / Protein Rich Recipes

Tofu bhurji known as Indian Style Tofu scramble is a very tasty and easy vegetarian dish inspired by an egg bhurji recipe. Tofu bhurji is cooked using ingredients such as crumbled tofu, onion, tomato, bell pepper, and spices. It’s vegan, gluten-free and Keto-friendly dish!

Tofu is known as bean curd (soya paneer), it is prepared by coagulating soya milk and then pressing the resulting curds into solid white blocks of varying softness, it can be silken, soft, firm, or extra firm.

Ingredients

1 tablespoon oil

½ teaspoon jeera (cumin)

One teaspoon ginger grated

2 green chilies finely chopped

01 medium onion finely chopped

medium tomato finely chopped- 1

colored bell pepper diced- 1 cup

Half a tsp haldi

¼ teaspoon red chilli powder

garam masala – ½ tsp

One cup of firm tofu (200 grams)

Salt to taste

2 tablespoons cilantro (coriander leaves)

Few drops of lime juice

Serving 3 people

Method

Firstly, press tofu with some heavy objects for 15-20 minutes. This will drain the excess moisture.

Then, crumble the tofu gently with your fingers and keep it aside.

Besides, heat oil in a pan. Add jeera and let them splutter.

Next, add ginger & green chilies and saute for a few seconds.

Then, add onions and colored bell peppers. Saute them till they are a little soft in texture.

Furthermore, add tomatoes and spices such as turmeric powder, red chili powder, salt, and garam masala.

Well, cook tomatoes till they become soft and mushy.

Then, add crumbled tofu to it. Mix well and cook covered for a few minutes.

Switch off the flame.

Now, add lime juice to the bhurji and garnish with coriander leaves. Mix it a little.

Finally, serve hot & enjoy!

It can be eaten with roti or paratha or used as stuffing for sandwiches.

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How to cook Peanut sauce soba with crispy tofu

By Meghana Anand / Protein Rich Recipes

Peanut sauce soba with crispy tofu is a simple but satisfying dish. Peanut sauce soba with crispy tofu recipe has, garlic-soy marinated tofu dredged in cornstarch and air-fried until it turns golden brown and crisp. This dish is a source of protein and is filling also. The dish can be served in lunch or dinner meals!

Ingredients

350 gm tofu

3 tbsp canola oil

2 tsp grated garlic, divided

2 1/2 tbsp. low-sodium soy sauce, divided

Three tbsp natural smooth peanut butter

1 tbsp agave or honey

One tbsp fresh lime juice

1/4 cup hot water

One-fourth tsp grated ginger

1 tsp chilli sauce

1 tbsp toasted sesame oil

2/3 cup cornstarch

230 gm soba noodles (buckwheat noodles), cooked per package directions

140 gm baby spinach

Serving 4 people

Method

Firstly, take tofu and cut into cubes.

Next, take another bowl and whisk ingredients such as canola oil, half of the garlic, and 1 tablespoon of soy sauce.

Then, transfer one-third to a small baking dish, and coat the bottom evenly. Add tofu to it and pour the above marinade on top. Gently turn tofu to coat then let it sit at room temp for 45 minutes.

Further, in a medium bowl, combine items such as peanut butter, honey, and lime juice with the remaining 11/2 tbsp soy sauce.

Next, whisk it in hot water to emulsify. Whisk in ginger, sriracha, sesame oil, and remaining garlic.

Well, keep it aside.

Moreover, heat the air fryer to 400°F. Now, carefully dredge marinated tofu in cornstarch and coat evenly & shaking off excess. Place tofu in an air fryer basket.

Air-fry them, until golden brown and crisp.

Meanwhile, take a large bowl and toss warm soba noodles (buckwheat noodles) with baby spinach and peanut sauce.

Then, add crispy tofu to it.

Finally, serve & enjoy!

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