How to make healthy and unique sesame broccoli chickpea

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

Healthy and delicious Jain Chickpea pulao

By Krishna Modi / Healthy Recipes, Weight Loss Recipes

Healthy and delicious Jain Chickpea pulao is a delicious, Indian style chickpea and rice one-pot casserole. It is gluten-free, vegetarian, and so easy to cook in an instant pot or pressure cooker.

Healthy and delicious Jain Chickpea pulao is a one pot meal of rice, chickpeas, variety of vegetables and spices. It is also known as chole ka pulao, chana rice, chickpea rice or kabuli chana pulao. All these names describe a wholesome, packed with flavors, Indian style spicy rice casserole.

You can also try: https://fitpiq.com/how-to-make-steel-cut-oats-chickpea-pulao/ https://fitpiq.com/how-to-make-paneer-chickpea-kebab-at-home/

More reasons to love Chickpea pulao

Easy to pack
Gluten free and vegetarian
one-pot, wholesome, fulfilling
Perfect for lunch box or potluck
Instant pot and stovetop friendly recipe

Ingredients :

Ghee – 1tsp

Bay leaves – 2-3no.

Cumin seeds – 1 tsp

chopped carrot – 1 cup

Chopped capsicum – 1cup

Green chilly – 2-3 no.

Chopped cauliflower – 1 cup

Chopped cabbage – cup

Salt – Taste according

Chopped ginger – 1tbsp

Turmeric powder – 1/2 tsp

Coriander Powder – 1 tsp

Kashmiri red chilly powder – 1 tsp

Jeera powder – 1/2 tsp

Soaked basmati rice – 2 cup

Boiled chickpea – 2 cup

Chopped Coriander leaves – 1/2 cup

Method:

Firstly, take a pan in it add ghee, bay leaves, and cumin seeds. Sautéed for 1 min. Then add chopped carrot, capsicum, cauliflower, cabbage, green chilly and salt. Mix it, cover it and cook for 5-6 min. Then add chopped ginger, curd, turmeric powder, coriander powder, jeera powder and red chilly powder. Mix it properly. After that add washed and soaked rice and soaked and boiled chickpeas. Mix it well. After that add 1/2 cup water. Mix it, cover and cook for 30min. first 10min on high flame rest 20min on low flame. Garnished with coriander leaves. Chickpea pulao is ready to eat. You can enjoy in lunch as well as in dinner.

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Healthy and Nutritious bajra daliya for weight loss

By Krishna Modi / Healthy Recipes, Weight Loss Recipes

Healthy and nutritious bajra daliya is a delicious savory porridge made using bajra and lots of vegetables.

Bajra is a great grain to include in your everyday meals, as it is rich in Magnesium which promotes heart health. Healthy and nutritious bajra daliya is a delicious savory porridge made using bajra and lots of vegetables.

This bajra daliya is very nutritious, easy to make, and popularly made in the winter season.

This recipe also includes cauliflower, onion, tomato, mushroom, capsicum, so that vegetables in bajra daliya recipe increases the dish’s nutritional value considerably!

Bajra daliya can be served by itself or with a dollop of clarified ghee. I recommended serving this millet recipe with kadhi as an accompaniment, which is very popular combination in Rajasthan, India.

You can also try: https://fitpiq.com/how-to-make-dal-daliya-at-home/

Ingredients:

Ghee – 1tsp (approx. 5gm)

Chopped onions – 1 cup (approx. 10gm)

Grated ginger – 1/4 cup (approx. 5gm)

Chopped tomato – 1 cup (approx. 10gm)

Beans – 1 cup (approx. 10gm)

Cauliflower – 1 cup (approx. 10gm)

Mushrooms – 1 cup (approx. 10gm)

Capsicum – 1 cup (approx. 10gm)

Chopped red chilly – 1no.

Turmeric powder – 1tsp (approx. 2gm)

Coriander powder – 1tsp (approx. 2gm)

Salt – according to taste

Bajra daliya – 1 cup (approx. 30gm)

Water – 1-1.5 glass (approx. 150ml)

Dice paneer – 1 cup (approx. 20gm)

Coriander leaves – 1/2 cup (approx. 10gm)

Lemon juice – 1tsp (approx. 4-5 drops)

Method:

Firstly, take a pressure cooker, in it add ghee. Then add chopped onion, and grated ginger sautéed it properly. Then add finely chopped tomatoes, chopped beans, chopped cauliflower, chopped mushroom, chopped capsicums, red chilly, salt, and spices. mix it well. After that, add daliya and water in ration of 1:2. Mit it properly. Then covered it and pressure cook to 1 whistle.

After that, add sautéed paneer cubes, finely chopped coriander leaves, and add lemon juice.

Healthy and nutritious bajra daliya is ready to eat. You can enjoy this recipe in breakfast and dinner.

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Cabbage stir fry healthy & crunchy

By Meghana Anand / Weight Loss Recipes

Cabbage stir-fry recipe is very simple to make. Cabbage stir fry is made using only soy sauce in this and it brings out the natural sweetness in the cabbage.

This quick and simple cabbage Stir Fry has amazing flavors. Full of amazing health benefits and it is easy to prepare too. The beautiful color and fresh flavor of this dish will also entice even picky eaters. It can be served in lunch or dinner meals. The dish is vegan & gluten-free too.

Ingredients

1 tablespoon vegetable oil

2 cloves garlic, minced

450 gm shredded cabbage

1 tablespoon soy sauce

01 tbsp Chinese cooking wine (Shaoxing wine)

Serving 4 people

Method

Firstly, take a pan and heat vegetable oil in it over medium heat.

Then, add garlic to it and cook until it begins to brown in color. Furthermore, add cabbage and salt to it.

Well, cover it and cook for a few mins.

Let it shrink in size a bit. Keep stirring it in between.

In addition, pour in soy sauce.

Cook and stir the mixture for a few mins.

Now, increase the heat and cook & stir in Chinese cooking wine.

Further, cook and stir the mixture until the cabbage is tender, do not overcook the mixture. Little crunchy taste is delicious.

Finally, serve hot and enjoy!

It can be eaten like this only, or with chapati or rice.

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Lets make Baigan mangodi sabzi

By Meghana Anand / Health Tips, Weight Loss Recipes

Baigan mangodi sabzi is prepared with Baigan (eggplant) along with moong dal mangodi is one of the sabzis which can be prepared quickly and also taste amazing. Brinjal mangodi sabzi can be served with chapatti or rice.

It’s a popular dish in North India especially in the states of Rajasthan and Uttar Pradesh. Dried yellow lentil Nuggets/ Moong daal vadi/Mangodi are used to prepare this curry. Baigan is cooked with stir-fried mangodi, tomato, and a few basic Indian spices.

Ingredients

Brinjals – 1 (400 grams)

Mangodi – ¾ cup 150 gm

Tomato – 3 (paste)

Green chilly – 2 (paste)

Mustard oil – 2 to 3 tbsp

Green coriander – 3 to 4 tbsp (finely chopped)

Asafoetida – 01 pinch

Cumin seeds – ½ tsp

Ginger paste – one tsp

Garam masala – ¼ tsp

Red chilly powder – less than ¼ tsp or as per taste

Turmeric powder – one-fourth tsp

Coriander powder – 1.5 tsp

Salt – as per taste

Serving 4-5 people

Method

How to make Aloo Baingan Wadi Ki Subzi

Firstly, break each mangodi into 2 to 3 chunks.

Then cut the brinjals into small chunks and put them in water.

Furthermore, take a pan and add oil to it 2 tbsp. Then stir fry the mangodis on medium flame.

Well, keep stirring constantly and roast the mangodis till there is a little change in color.

Once the mangodis are roasted well, add ½ cup water to it.

In addition, put brinjals and salt in the kadhai also.

Cover and let it simmer.

Stir the mixture at regular intervals.

Meanwhile, in another pan, heat 1 to 2 tbsp oil in a kadhai and splutter cumin seeds.

Moreover, add asafoetida, ginger paste, turmeric powder, coriander powder, tomato-green chilly paste, red chilly powder, and some salt.

Now sauté the spices until oil leaving the edges of the masala is visible.

Then add 1 cup water and let it simmer. After a gentle boil in the gravy, add garam masala and cooked veggies into it.

Cover the sabzi and let it cook for 4 to 5 minutes.

Garnish it with coriander leaves.

Finally, serve and enjoy!

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Making of Eggplant, tomato chickpea stew

By Meghana Anand / Weight Loss Recipes

Eggplant, tomato & chickpea recipe is a quick, wholesome meal with all the fresh summer veggies. Eggplant, tomato & chickpea can be served as a vegetarian meal at lunch or dinner.

This dish is based on a Middle Eastern staple and is also traditionally served with fresh Arabic bread. It tastes best if made a day ahead. This stew is a delicious, savory, wholesome meal made with chickpeas, eggplant, and tomatoes. It consists of delicious Mediterranean flavors. This bowl of the dish is filling.

Ingrediants

1 tablespoon olive oil

One onion diced

Large eggplant peeled and cubed- 1

2 garlic cloves minced

1-1/2 teaspoons fine sea salt

1/2 teaspoon ground black pepper

tsp 1- Italian seasoning

3 large tomatoes, diced

1.5 cup – chickpeas drained and rinsed

fresh baby spinach- 1 cup

Method

First heat oil in a pan over medium heat.

Then once its hot , add onion and eggplant and cook it until soft.

Stir them in between

Now add spices such as garlic, salt, pepper and Italian seasoning.

Furthermore, mix well and cook

Then add tomatoes and chickpeas also increase heat to medium-high and cook the mixture until the sauce has reduced slightly.

In addition, add spinach to it and mix all.

Then taste and adjust seasoning as per your taste

Finally serve and enjoy!

Roti or rice is optional to add with this meal.

Tasty and Nutritious Tomato Quinoa Soup

By Krishna Modi / Health Tips, Healthy Recipes, Weight Loss Recipes

Tomato Quinoa soup is an irresistible and cozy vegetarian, vegan and gluten free meal. This recipe is healthy, nutritious, satisfying and easy to cook.

Tomato soup alone is pretty fabulous option. But, with quinoa in this an easy addition that really makes this soup alone a balance meal. In fact, quinoa soup is pretty genius! You get added protein and nutrients plus it makes it more filling.

This hearty garden tomato soup is loaded with vegetable. To thicken the soup, we puree it before adding the quinoa.

Tomato Quinoa soup recipe is healthy, tasty and delicious. You can take this soup in your mid-meal as well as in dinner starter.

You can also try this recipes: https://fitpiq.com/how-to-make-garlic-tomato-soup/ https://fitpiq.com/how-to-make-carrot-and-tomato-soup-low-fodmap-friendly/

Nutritive value of Tomato Quinoa soup:

Amount per serving (250ml contains)

Calories: 70kcal

Protein: 3gm

Carbohydrates: 12gm

Fat: 0.5gm

Ingredients for use of this recipe:

Quinoa – 1 cup (approx. 20gm)

Tomatoes – 2 no. (approx. 15gm)

Coriander leaves – 1/2 cup (approx. 10gm)

Onion – 1 small (approx. 5gm)

garlic – 2 clove (approx. 2gm)

Ginger – 1 small (approx. 2gm)

Black paper – 1 tsp (to taste)

Salt – 1 tsp (to taste)

Jeera Powder – 1 tsp (approx. 2gm)

Instruction of Making soup:

Firstly, soak quinoa seeds in water approx. (250ml) for overnight.

Then, pressure cook soaked quinoa seeds, tomatoes, coriander leaves, onion, garlic, ginger, after that add pinch of black paper, salt, and roasted jeera powder and blend it the help of mixture and sieve it.

Served it with mint leaves and coriander leaves.

Note:

To make it more healthy you can add more vegetables such as beetroot, carrot, beans, and spinach .

For enhance the taste you can add coriander powder, oregano, chilly flacks.

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Delicious Steel-cut Oats risotto with Peas for weight loss

By Krishna Modi / Breakfast Recipes, Healthy Recipes, Weight Loss Recipes

Steel-cut Oats risotto with Peas is far less fussy to make and the result are just elegant.

People Often vary in enjoying this creamy bowl of flavor because of its starchy and carb-loaded nature. Whereas a healthier alternative to using rice in risotto is to make it with Oats.

Oats risotto can be an anytime dish and it can also be paired with many different ingredients

Oats risotto will give you the satisfaction of a good meal and will help you reap the health benefits of one. Including all the positive mentioned, reduce numerous diseases, protect against skin irritation and stabilize blood glucose levels. The powerful combo of your favorites dish and the mighty oats will protect your heart and body.

You can also try: https://fitpiq.com/easy-steps-to-make-instant-oats-mug-bread/

Ingredients:

1 cup Steel-cut Oats (approx. 30gm)

3 cup water (approx. 300ml)

2 Tbsp. Dried onion (approx. 10gm)

1/2 tsp Celery (approx. 5gm)

2 cup peas (approx. 20gm)

2 Tbsp. chopped carrot

1/2 cup Cheese (grated) (approx. 15gm)

Pinch of salt

Method of making risotto:

Boil Steel-cut Oats with water.
Add dried onion, chopped carrot, and celery, cook for 25 minutes.
Add peas and cheese. Cook for 10 minutes more.
Serve hot with multigrain garlic bread or any other bread of your choice.
Steel-cut Oats Risotto with peas recipe is ready to eat. Enjoy it in your breakfast as well as in evening snacks.

How to modify this recipe to make it more healthy:

You can also add grated or cubes paneer to make protein rich healthy recipe.

Add capsicum, green onion, spinach, and cabbage to make it more healthy.

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Litti choka at home

By kausain / Festival Recipes, Health Tips, Healthy Recipes, Weight Loss Recipes

Litti choka is a traditional dish from the Indian state of Bihar, and it is a favorite among food enthusiasts across India. The cook combines roasted wheat balls with sattu (roasted gram flour) and a flavorful mix of spices to make this dish.

To serve, the cook prepares chokha, a side dish made by roasting eggplant, tomato, and potato, and then mashing them together. The cook seasons the mixture with mustard oil, coriander leaves, and green chilies before serving it with the litti.

Furthermore, litti chokha is not only a flavorful dish, but also a healthy and nutritious one. The dish is made with whole wheat flour and sattu, which are both rich in fiber and protein. Additionally, the roasted eggplant used in chokha is a great source of dietary fiber and antioxidants, making it a healthy addition to the meal. As a result, this dish is a great option for those seeking a balanced and nutritious meal.

You can also try: https: how-to-make-seed-crackers-at-home, how-to-make-bread-kheer, homemade-dal-makhani-recipe-low-fat-and-delicious.

Ingredients to make Litti choka

For litti

1 cup whole wheat flour
1/2 cup gram flour
2 tbsp oil
Salt to taste
Water as required
1/2 tsp carom seeds(ajwain)

Choka

1 large eggplant (baigan)
1 large tomato, finely chopped
1 onion, finely chopped
2 green chilies, finely chopped
1 tsp cumin seeds (jeera)
1/2 inch ginger, grated
1/2 tsp nigella (kalonji)
1/2 tsp red chilli powder
1/4 tsp turmeric powder (haldi)
2 tbsp coriander leaves, finely chopped
1 tbsp lemon juice
Salt to taste
1 tbsp mustard oil

METHODS TO PREPARE LITTI CHOKA

LITTI RECIPE

In a large mixing bowl, combine the whole wheat flour, gram flour, salt, ajwain, kalonji, red chili powder, turmeric powder, chopped coriander leaves, and 2 tbsp of mustard oil. Mix well and add enough water to make a firm dough.
Now, knead the dough for 5-7 minutes until it becomes smooth and paliable. Cover and set aside for 30 minutes.
Preheat the oven at 180°C.
Divide the dough into 10-12 equal portions and shape them into balls. Flatten each ball with your palms to form a disc.
Place the discs on a baking tray and bake them for 25-30 minutes, until they turn golden brown and crisp.
Once the litti is baked, remove them from the oven and dip them in melted ghee or butter(optinal). CHOKA RECIPE

Firstly, preheat the oven to 400°F (200°C).
Once the eggplant is roasted, remove it from the oven and let it cool.
Next, heat the oil in a pan and add the cumin seeds.
Then, sauté the onions and green chillies until the onions are translucent.
After that, add the chopped tomatoes and cook until they are soft and mushy.
Now, add the spices to the pan and mix well.
Then, add the roasted eggplant to the pan and mash it with a spoon or potato masher.
Cook the baigan bharta for a few more minutes, stirring occasionally, until it is heated through and well mixed with the spices.
Garnish with fresh coriander leaves and serve hot with litti.

In conclusion, Litti Chokha is a healthy and flavorful dish that can be enjoyed as a snack or a main course. By following these simple instructions and using fresh ingredients, you can prepare a delicious and nutritious meal for yourself and your loved ones.

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Recipe of steel-cut oats and quinoa for healthy breakfast

By Krishna Modi / Breakfast Recipes, Healthy Recipes, Weight Loss Recipes

Recipe of steel-cut oats and quinoa for healthy breakfast is the best combination to make breakfast healthy and delicious. This recipe will keep you full all morning, which is full of fiber and protein.

Health benefits of Oats:

Oats are rich in antioxidants, including avenanthramides. It has anti-inflammatory and anti-itching effects.

Oats contain a powerful soluble fiber called beta-glucan. The health benefits of beta-glucan fiber include:

reduce LDL and total cholesterol levels.
Reduced blood sugar and insulin levels.
Increase the feeling of fullness.
Increase growth of good bacteria in the digestive tract.

Oats are very filling and may help you to lose weight.

Finely ground oats may help with skin care.

They may decrease the risk of asthma.

Oats may help relieve constipation.

Health Benefits of Quinoa:

Quinoa is a gluten-free alternative to starchy grains. Although it often occupies a similar role to grains in dishes, quinoa is actually a seed from the same family as beets, chard and spinach.

It is high in protein and an important plant source of all nine essential amino acids.

Quinoa may lower the risk of chronic disease.
May help you lose weight.
May help balance blood sugar.
Suitable for those with coeliac disease and gluten intolerance.
May improve gut health.

Ingredients for making Steel-cut oats and Quinoa:

1/2 cup steel-cut Oats (approx. 30gm)

1/2 cup quinoa (approx. 20gm)

3-1/2 cup water (approx. 350ml)

1/2 tsp cinnamon (approx. 1gm)

1/4 tsp salt (to taste)

3-4 cut strawberry (approx. 15gm)

4-5 slice of apple (approx. 15gm)

1 tablespoon of chia seeds (approx. 5gm)

3 almonds (approx. 5gm)

2 walnuts (approx. 2gm)

Steps for Cooking Steel-cut oats and Quinoa recipe:

Boil water, and add quinoa, steel-cut oats, salt, and cinnamon.
Leave the mixture overnight.
Next morning, reheat the mixture.
Serve with your favorite toppings- Fresh strawberries, apple slice, chia seeds, almonds and walnuts! Store the leftovers in a sealed container in the fridge.

Note:

To make recipe of oats and quinoa, You can take milk instead of water.

You can also add nuts, bananas, chikoo, and dry fruits.

To make it very healthy can add chia seeds or basil seeds.

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