healthy lunch recipes Archives

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 and yummy Sweet potato Coriander curry

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

Introduction:-

Healthy and yummy Sweet potato Coriander curry is a unique, very easy to make recipe that tastes good with less ingredients might already be in your kitchen. This is a weight loss and diabetic friendly recipe which gives a range of health benefits, it is rich in vitamin A, C, K, and B6, minerals like potassium, manganese, calcium and magnesium. Sweet potatoes and coriander are rich in antioxidants, also it helps in regulating blood sugar levels and blood pressure.

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Ingredients:-

Sweet potatoes (boiled, peeled and diced) – 2 medium
Coriander leaves (medium chopped) – 1.5 cup
Tomato (chopped) – 1 small
Green chilli – 2 small (adjust to taste)
Garlic – 2 cloves
Ginger – 1/2 inch
Onion (chopped) – 1 small
Cumin seeds – 1 tsp
Curd – 1/2 cup
Oil for cooking – 2 tbsp
Black pepper, Salt to taste

Preparation:-

Before start cooking, firstly boil the sweet potatoes and peel off and cut into cubes when it gets cold.
Marinate diced sweet potatoes in curd. Cover and rest for 10 min.

Method:-

Take a jar and add chopped coriander, tomato, green chilli, ginger, garlic, some salt and make a fine paste of it.
Heat 2 tbsp of cooking oil in a pan. Add cumin seeds and when it start to splutter, add chopped onion and sauté till it become pink in color. Now add green paste of coriander, 1 cup of water and more salt as per taste. Cover the pan and let it boil for 2 min.
Now add marinated sweet potatoes into the curry and add black pepper for seasoning. Stir it well for more 2 min. Cover it and off the flame.
Your Sweet potato coriander curry is ready to be served. Enjoy it with plain rice or chapati.
Have 2 servings of curry for desired results.

Macros of Sweet potato coriander curry:-

Calories: 361.6 kcal

Protein: 10.3g

Crabs: 35.7g

Fat: 18g

Fiber: 10g

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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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EASY LUNCH RECIPES

By Saumya Gupta / Healthy Recipes

Lunch is a very important meal of our day. Lunch not only gives us energy but also feeds our mental health, boosts our metabolism, and also balances our blood sugar range. So, having a healthy lunch is very important. sometimes we don’t have a long time for cooking or are very tired to cook long recipes but also don’t want to compromise our health and nutrition. In such cases, we want some quick and easy lunch recipes which not only fulfill our requirement of energy but also fulfill all nutritional needs of our body.

So, here we are giving you 4 easy lunch recipes which you can prepare very quickly and are very nutritious:

CHICKEN PINEAPPLE SALAD RECIPE:

This is a very refreshing salad. It can be served at numerous occasions and special events.

This recipe will fulfill your hunger pangs with amazing taste and flavors.

Ingredients:

1 cup cooked chicken cubes chopped

½ cup diced pineapple

¼ cup chopped Baby kale

¼ cup Chopped red cabbage

¼ cup chopped Celery

¼ cup chopped cucumber

1 teaspoon Pumpkin seeds

1 teaspoon Olive oil

3/2 teaspoon Apple cider vinegar

½ teaspoon Sea salt

¼ teaspoon Black pepper

Method:

Firstly, take a big bowl and add chicken, pineapple, baby kale, chopped red cabbage, celery, and cucumber in it.

After that, put olive oil, apple cider vinegar, sea salt, and black pepper for dressing and mix evenly.

Finally, your salad is ready, enjoy it fresh.

Greek chickpea salad

The greek chickpea salad is a combination of Mediterranean flavors, and colorful veggies and is also rich in plant-based protein. Still, This is a super simple and healthy recipe.

INGREDIENTS:

1 bowl Romain chopped lettuce

1 bowl of canned chickpeas

½ bowl of chopped red onion

½ bowl chopped cucumber

½ bowl of chopped tomato

¼ bowl olives

1 teaspoon olive oil

1 teaspoon fresh lemon juice

1 teaspoon Italian seasoning

½ teaspoon salt ½ teaspoon black pepper

Method:

Firstly, for this salad, put Romain chopped lettuce into the base of a bowl.

After that, add chickpeas, red onion, tomato, cucumber, and olives to the top.

Lastly, add olive oil, lemon juice, Italian seasoning, salt, and black pepper to its

dressing and mix it.

Finally, your fiber and protein-rich salad are ready to serve.

Mexican quinoa bowl:

This Mexican quinoa bowl is soo filling and refreshing. Although, quinoa is low in carbs, plant-based protein, fiber-rich, iron, potassium, and calcium-rich. It is also gluten-free so could be a healthy alternative for lots of starches.

Ingredients:

One cup quinoa

½ cup canned black beans

½ cup ripe avocado

One soft-boiled egg

1 teaspoon Olive oil

One teaspoon of Lemon juice

½ teaspoon sea salt

¼ teaspoon black pepper

One tablespoon of Medium salsa

2 corn tortillas

Method:

Firstly, Add quinoa to the base of the bowl.

After that, put black beans, avocado, and egg on the sides along with your favorite salsa in the middle.

Then, for the dressing add olive oil, and lemon juice and put black pepper and salt on avocados and egg.

Finally, for some crunch add corn tortillas on the sides

So, your healthy and tasty Mexican quinoa bowl is ready, enjoy it.

Mashed salmon avocado tartine

The mashed salmon avocado tartine recipe is super delicious and will keep you energized and going until dinner time because salmon is a good source of vitamin D, omega-3-fatty acids, calcium, and protein.

Ingredients:

1 cup Canned mashed wild salmon

One clove of crushed garlic

¼ crushed ginger

Lemon juice

1/2 teaspoon Salt

1/4 teaspoon Pepper

1 tablespoon Mayonnaise

1/2 cup Chopped basil

2 Toasted sourdough bread

1/2 cup Sliced ripe avocado

1/2 cup Baby spinach

Method:

At first, In a bowl add mashed salmon, crushed garlic, and ginger.

Then add salt and pepper and a scoop of your favorite mayonnaise.

Finally, add freshly chopped basil and mix it well.

Then, for the base, take the bread and put sliced avocado on it.

Mashed the avocado with a fork and sprinkle some salt and pepper on it.

Finally, add spinach to it and top it with the mixture of salmon you prepared.

And our mouth-watering salmon avocado tartine is ready.

These amazing and simple recipes are very nutritious and filling. You can carry them in lunch boxes. Also, you can refrigerate them and enjoy them later. They are perfect for serving at any special event also.

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