Protein Rich Recipes

Protein rich sprouts pav bhaji?

By / Protein Rich Recipes
Sprouts pav bhaji

Protein rich sprouts pav bhaji is a very healthy, protein rich breakfast option and a common street food. It is made with sprouts and lots of vegetables. Protein rich sprouts pav bhaji are a very good option for to take protein in their diet. A slight twist to a regular bhaji with adding sprouts make it more healthy, nutritious, flavorful, colorful and more appealing for all ages. Itis a perfect blend of Indian vegetables originated in Mumbai. It is nutritious as it contains varieties of vegetables that provide us with their goodness and also a good option for weight loss. 

Protein rich sprouts pav bhaji have high content of micronutrient properties which makes it more healthy and have nutrients such as vitamin C, riboflavin, thiamine, niacin, vitamin B6, vitamin C, iron, calcium, magnesium and cobalamin which makes them more nutritious.

Moreover, once you have a taste of this delicious protein rich sprouts pav bhaji, then it will be your regular part of the meal. So, without any due, let’s quickly dig into the recipe step by step.

Ingredients:

1\2 cup boiled sprouted chana and moong Dal

1 cup boiled, peeled and mashed potatoes ,carrot

1 Cup boiled peas

2/4 cup cubed capsicum

2\4 Cup finely chopped onion and tomato

2 tablespoon butter

Bun- 3 no.

Water as required

Preparation:

Firstly, heat oil in a pan and add onion. Stir fry for two minutes till light brown.

Now, add the potatoes and mixed vegetables, mix and cook on low flame for 2 minutes, while mashing the vegetables with a masher.

Once the vegetable become soft, add tomato, chilli powder, green chillies, pav Bhaji masala, salt and 1\4 cup of water, mix well  and cook on a medium heat for 3 to 4 minutes, stirring continuously.

Add sprouted dal and chana, 1\2 cup of water, coriander, lemon juice and salt, mix well and mash using masher and cook on a medium flame, while stirring.

Heat butter or desi ghee in a thick bottom pan or on a tava. Slice pav horizontally into two and fry for half a minute, pressing 2-3 three times still pav turns crispy and brown.

Garnish the bhaji with chopped coriander leaves and serve hot with pav.

Enjoy your protein-rich sprouts bhaji with pav.

You can also try the Sprouts paratha recipe as well,

Lentil Dal Soup (Easy Indian Recipe) for weight loss:

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Palak matar masala

Easy protein rich veg palak matar recipe for lunch

By / Protein Rich Recipes

Here is the palak matar recipe for you. Palak is a green leafy vegetable that originated in Persia. It belongs to the amaranth family and is related to beets and quinoa. henc you can try this protein rich palak matar recipe for lunch.

It’s considered very healthy, as it’s loaded with nutrients and antioxidants.

Palak is rice in many nutrients, including Vitamin A, Vitamin C, Vitamin k, iron, folate, and potassium. It is full of fiber, rich in oxalates etc.

This palak matar recipe contains vitamin K that aids in good bone health and this means adequate consumption of vitamins can do good to your health.

And consuming Palak includes improving blood glucose control in people with diabetes, Lowering the risk of cancer, form red blood cells with help of vitamin B.

Fresh Palak
Fresh Palak

(How to make Keto Palak paneer at home Easy to do – Baked Palak paneer recipe at home

NUTRITIONAL FACTS:

The nutrition facts for 100 grams of raw Palak are:

  • Calories: 23 Kcal
  • Water : 91 %
  • Protein: 2.9 grams
  • Carbohydrates: 3.6 grams
  • Sugar: 0.4 grams
  • Fiber: 2.2 grams
  • Fat: 0.4 grams

INGREDIENTS:

  • 250 grams Palak
  • Matar, fresh or frozen
  • A teaspoon ginger-garlic paste
  • 2 large tomatoes
  • 1/2 teaspoon cumin seeds
  • 2 Dry red chilli
  • 1/2 teaspoon turmeric powder
  • One teaspoon red chilli powder
  • 1/2 teaspoon coriander powder
  • 1/2 teaspoon coriander powder
  • 1/2 teaspoon Garam masala powder
  • 1 teaspoon kasuri methi
  • A tablespoon oil, for cooking
  • Salt to taste
  • 1/2 cup water for Masala

INSTRUCTION:

  1. Firstly wash the Palak leaves thoroughly in water.
  2. Secondly add water in the bowl .
  3. Once its boil, add Palak into a boiling water and boil it for 3-4 minutes.
  4. Finally , strain the Palak and immediately wash it with cold or iced water.
  5. This will help to preserve the green color of Palak
  6. Thereafter transfer the Palak in mixer grinder and grind then Palak into the smooth paste and keep the Palak puree aside.
  7. Although, Now put a pan on flame and add 1 tablespoon of oil into the pan for heat.
  8. Thereby add oil into the heated pan, add 1/2 teaspoon cumin seeds and dry red chilli, one by one into the pan and allow them to crackle.
  9. Back to back add chopped onions into the pan and cook it on medium flame for 8-9 minutes until it becomes soft in texture.
  10. Afterwards add 1 teaspoon of ginger-garlic paste into the pan and give a nice mix. cook it in low flame for another 2-3 minutes until the raw smell goes away.
  11. Additionally, add grinded tomatoes and salt to taste to be added in the gravy then cover the pan (after the addition of salt, tomatoes cook quickly & soft in texture) cook it on low flame until it gets mushy.
  12. Following with 1 cup of Matar into the masala and mix well.
  13. Further add 1/2 tsp turmeric powder, 1 tsp chilli powder, and 1/2 tsp coriander powder, 1 tsp garam masala, 1 tsp kasuri methi, one by one into the pan and cook for another 5-8 minutes on low flame.
  14. Finally, add the Palak puree into the masala and mix it well.
  15. Lastly, add little amount of water and add in masala.

INGREDIENTS FOR TADKA:

  • Ghee
  • Cumin seeds
  • Asafoetida
  • Green chilli
  • Garlic cloves

INSTRUCTION:

  1. Firstly take a small pan and keep it on flame and allow it to become completely dry.
  2. Secondly add 1 tsp of ghee into the pan.
  3. Also add 1/2 tsp cumin seeds and 1 tsp of chopped garlic cloves, a pinch of asafoetida, 2 green chilli sliced .
  4. After that add this tadka into the Palak Matar Masala and close the lid for 2 minutes for good aroma.
  5. Finally you can enjoy this yummy recipe .

NUTRITION:

Calories: 93 Kcal | Carbohydrates: 11g | Protein: 5g | Fat: 4g

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