🌿 Ma Ki Dal Recipe (Slow-Cooked Black Gram Lentils)
🫘 Ingredients:
For Cooking the Dal:
1 cup whole urad dal (black gram / sabut urad dal)
4 cups water (for pressure cooking)
Salt to taste
1–2 green cardamoms (optional)
1 small piece cinnamon (optional)
For the Tempering (Tadka):
2 tbsp ghee or oil
1 tsp cumin seeds
1–2 green chilies, slit
1 tbsp ginger-garlic paste
1 medium onion, finely chopped
2 medium tomatoes, finely chopped or pureed
½ tsp turmeric powder
1 tsp red chili powder
1 tsp coriander powder
½ tsp garam masala
Optional (for richness):
2 tbsp fresh cream or a spoon of butter
Fresh coriander leaves, chopped
🍳 Instructions:
1. Soak & Cook the Dal
Rinse and soak whole urad dal overnight (or at least 8 hours).
Drain and pressure cook with 4 cups water, salt, and whole spices (cardamom, cinnamon) for about 8–10 whistles or until the dal is soft and creamy. Mash a few lentils with the back of a spoon to check softness.
2. Prepare the Tempering
Heat ghee in a kadhai or pan.
Add cumin seeds, let them crackle.
Add slit green chilies, then ginger-garlic paste, sauté for a minute.
Add chopped onions, cook until golden brown.
Add tomatoes, turmeric, chili powder, coriander powder.
Cook until the masala is well-cooked and oil starts to separate.
3. Combine & Simmer
Add cooked dal to the masala. Mix well.
Add water as needed to adjust consistency.
Simmer on low heat for 20–30 minutes, stirring occasionally. The longer you simmer, the better the flavor. Mash some dal to make it creamier.
🥣 HEALTHY VEGETABLE DALIYA RECIPE (TO BE SHARED) A wholesome, fiber-rich one-pot meal made with broken wheat (daliya) and fresh veggies. Light, filling, and perfect for breakfast, lunch, or dinner!
📝 Ingredients (Serves 2–3):
1 cup daliya (broken wheat/lapsi)
1 tbsp oil or ghee
½ tsp mustard seeds
½ tsp cumin seeds
A pinch of hing (asafoetida)
1 onion (chopped)
1 tomato (chopped)
½ cup carrots (chopped)
½ cup beans (chopped)
½ cup green peas
½ tsp turmeric powder
½ tsp red chili powder (optional)
Salt to taste
3 cups water (adjust as needed)
Fresh coriander for garnish
Lemon juice (optional)
👩🍳 Method:
Roast Daliya: Dry roast daliya in a pan on medium heat till golden and aromatic. Keep aside.
Prepare Base: Heat oil/ghee in a pressure cooker or pan. Add mustard seeds, cumin seeds, and hing. Let them splutter.
Add Veggies: Add onions and sauté till translucent. Then add tomatoes and cook till soft. Add all chopped vegetables.
Spices & Daliya: Add turmeric, chili powder, and salt. Mix well. Add roasted daliya and stir for 1–2 mins.
Cook: Add 3 cups water. Mix well.
Pressure Cooker: Cook for 2–3 whistles.
Pan: Cover and simmer for ~15–20 mins, stirring occasionally, until soft.
Garnish & Serve: Add chopped coriander and a squeeze of lemon if desired. Serve hot!
✅ Tips:
Add more water if you prefer it soupy.
You can add spinach, bottle gourd, or corn too.
Great for weight loss, diabetes, or light dinners!
Mix Kadhi Base: In a bowl, whisk curd till smooth. Add besan, turmeric, chili powder, and salt. Gradually add water while whisking to avoid lumps. Add ginger and green chilies if using.
Cook Kadhi: Pour mixture into a kadhai or deep pan. Bring to a boil on medium flame, stirring continuously. Then lower heat and simmer for 25–30 mins, stirring occasionally. It will thicken and turn aromatic.
Make Tempering: Heat oil/ghee. Add mustard seeds. When they crackle, add cumin, fenugreek, hing, dry red chilies, and curry leaves. Let it sizzle for a few seconds.
Finish: Pour the hot tempering into the kadhi. Cover immediately. Let it rest for a few minutes before serving.
🌶️ Healthy Chilli Chicken (Dry or Semi-Gravy) Style: Indo-Chinese
🧂 Ingredients:
For the chicken:
300g boneless chicken breast or thighs, cut into bite-sized cubes
1 tbsp cornflour
1 tbsp whole wheat flour or oat flour
1 egg white (optional – helps with coating)
1 tsp ginger-garlic paste
Salt & pepper, to taste
1 tsp low-sodium soy sauce
1 tsp olive oil (for shallow sautéing)
For the sauce & stir-fry:
1 medium onion, diced into large chunks
1 green bell pepper (capsicum), diced
3–4 garlic cloves, minced
1-inch piece ginger, finely chopped or julienned
2 green chilies, sliced
1½ tbsp low-sodium soy sauce
1 tbsp vinegar (apple cider or rice vinegar)
1 tbsp tomato ketchup (look for low-sugar)
1 tsp chili sauce or sriracha (optional for heat)
½ tsp honey or maple syrup (optional for balance)
2 tbsp water
Spring onions, chopped (for garnish)
Salt & black pepper, to taste
🍳 Instructions:
1. Marinate and cook the chicken:
Mix chicken with cornflour, whole wheat flour, egg white (if using), soy sauce, ginger-garlic paste, salt, and pepper.
Let it rest for 15–20 minutes.
Heat 1 tsp oil in a non-stick pan. Sauté the chicken in batches until lightly golden and cooked through. Set aside.
2. Make the sauce:
In a bowl, mix soy sauce, vinegar, ketchup, chili sauce (if using), honey, and water. Adjust spice and sweetness as needed.
3. Stir-fry vegetables:
In the same pan, add a little more oil if needed.
Sauté garlic, ginger, and green chilies for 30 seconds.
Add onions and bell peppers. Stir-fry for 2–3 minutes (keep them slightly crunchy).
4. Combine:
Add cooked chicken back to the pan.
Pour in the sauce. Toss everything together on medium-high heat until the sauce coats the chicken (1–2 minutes). Add a splash of water if you want more gravy.
Garnish with spring onions.
✅ Health Tips:
No deep frying: Pan-searing uses less oil and keeps it light.
Use lean meat: Chicken breast is lower in fat than thighs.
Control the sauce: Store-bought sauces are often high in sodium/sugar — make your own or use low-sodium versions.
Add more veggies like broccoli, mushrooms, or snap peas for fiber and volume.
To make healthy one-pot pasta soup brings together creamy peanut-sesame flavors, spicy undertones, and tender paneer chunks in a rich, hearty broth. It’s a quick, comforting meal perfect for a cozy evening. Packed with protein, healthy fats, and a medley of textures, this soup is a delightful fusion of flavors.
INGREDIENTS FOR HEALTHY ONE-POT PASTA SOUP:-
Pasta (penne, spaghetti, or fusilli)*: 100g
Paneer (cubed): 150g
Peanut butter (unsweetened): 2 tablespoons (30 g)
Sesame paste (tahini): 1 tablespoon (15 g)
Vegetable broth: 4 cups (960 ml)
Coconut milk (optional, for creaminess): 1/2 cup (120 ml)
Soy sauce (or tamari for gluten-free): 1 tablespoon (15 ml)
Garlic (minced): 4 cloves (12 g)
Ginger (minced): 1 tablespoon (15 g)
Carrot (julienned): 1 medium (50 g)
Bell pepper (sliced): 1 medium (100 g)
Green onions (chopped): 2 stalks (10g)
Red chili flakes: 1 teaspoon (2g)
Sesame oil: 1 tablespoon (15 ml)
Salt and pepper: To taste – Lime juice: 1 tablespoon (15 ml)
Fresh cilantro (for garnish): 1 tablespoon (5 g)
PREPARATION METHOD FOR HEALTHY ONE-POT PASTA SOUP:-
1. Cube the paneer and soak it in warm water for 10 minutes to make it soft.
2. Julienne the carrots and slice the bell peppers for even cooking.
3. Mince the ginger and garlic to enhance flavor.
4. Prepare the vegetable broth in advance (homemade or store-bought).
5. Heat Oil: In a large pot, heat sesame oil over medium heat. Add minced garlic and ginger, and sauté until fragrant.
6. Add Vegetables: Toss in the julienned carrot and sliced bell peppers. Cook for 2-3 minutes until slightly tender.
7. Prepare the Broth: Add the peanut butter, sesame paste, soy sauce, and vegetable broth to the pot. Whisk until the peanut butter and sesame paste dissolve completely.
8. Cook the Pasta: Bring the mixture to a boil, then add the pasta. Cook according to the package instructions, stirring occasionally to prevent sticking.
9. Add Paneer: Once the pasta is almost done, gently add the paneer cubes and simmer for another 2-3 minutes.
10. Finish with Coconut Milk (Optional): Stir in the coconut milk for extra creaminess. Add red chili flakes, salt, and pepper to taste.
11. Add Lime Juice: Once cooked, remove from heat and stir in fresh lime juice.
12. Garnish & Serve: Ladle the soup into bowls and garnish with chopped green onions and fresh cilantro.
NUTRITIONAL VALUE PER 100 g: –
Calories: 128 kcal
Protein: 4.8g
Fat: 6g
Carbohydrates: 12g
Fiber: 1.2g
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The High Protein Moong Paneer Wrap Recipe makes a delicious appetizer for the parties, a breakfast or even as a school lunch box. The cheela is made with soaked moong and filled with cottage cheese/paneer is rich in proteins and vitamins making it a healthy snack or meal for both adults and kids. Paneer has a high satiety value which helps to control hunger for a long time, and so weight loss becomes easy. Vegetables used in this also help us to control hunger as it releases a hormone lectin and also vegetables have good amount of vitamins and minerals to make us a healthy life. So try this yummy and easy weight loss friendly recipe .
Ingredients
50 gm low-fat paneer
50 gm Moong soaked
1 Onion, Tomato, beetroot chopped (you can use vegetables of your choices)
1 Green Chilly
3-4 Garlic cloves chopped finely
½ tsp Chilly flakes
½ tsp oregano
Salt to taste
Preparation Of Moong Paneer Vegetable Wrap
In a mixer grinder, add moong, green chilies, and salt.
Switch on the flame and brush a little oil on the pan and pour the paste, and make a chilla out of it.
Cook from both sides evenly.
Now add all the vegetables and grate the paneer over them evenly.
Sprinkle chilly flakes and oregano.
Switch of the flame and wrap it and enjoy.
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Here is the delicious high protein veg salad recipe in which paneer and curd are used which are already a form of dairy product which is full of protein and calcium . Paneer has a high satiety value which help us to feel full for a longer time.
Also I have added lots of vegetables which helps to think that we are full because vegetables release lectin hormones which informs brain brain to tell us that we are full. Vegetables have lots of nutrients like potasssium ,magnesium and iron etc. which keeps our body to work properly and makes us fit and healthy. So, we should opt for a salads recipes which are not only delicious but helps us in being fit and healthy.
Ingredients
100 gms of low-fat paneer cut into cubes
100 gm green peas
100 gm curd blended
1/2 capsicum chopped into small pieces
1/4 bowl / 30gm corns
2 mushrooms cut into small pieces
1 bowl of cabbage, shredded
1 tbsp mint and coriander chutney
3-4 g of ghee
¼ tsp black pepper
1 tsp chilly flakes
Salt to taste
Method
In a pan, add ghee.
Add paneer cubes and saute a little.
Now add green peas, capsicum, mushrooms, and corn ( we can add vegetables of our choices) and cook for 4-5 minutes. Now add black pepper, chilly flakes and salt, and cook for 2 minutes, and switch off the flame.
Take a small bowl, add curd and mint and coriander chutney to it and mix well.
Now, take a fresh bowl and add shredded cabbage to it.
Add the paneer veg salad from the pan to this bowl.
Pour prepared curd mixture into this bowl and mix well.
