weight loss recipe

🍲 Healthy Vegtable Khichdi Recipe

By / Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

📝 Ingredients:

  • ½ cup rice (washed)
  • ½ cup moong dal (yellow or split green, washed)
  • 1 tbsp ghee or oil
  • ½ tsp cumin seeds
  • A pinch of hing (asafoetida)
  • 1 onion (chopped, optional)
  • 1 tomato (chopped)
  • ½ cup carrots (chopped)
  • ½ cup green beans (chopped)
  • ¼ cup green peas
  • ½ tsp turmeric powder
  • ½ tsp ginger paste (optional)
  • Salt to taste
  • 3.5 to 4 cups water (adjust for consistency)
  • Fresh coriander for garnish

👩‍🍳 Method:

  1. Rinse & Soak (optional):
    Rinse rice and dal together 2–3 times. Soak for 15–20 mins for faster cooking.
  2. Prepare Tadka:
    In a pressure cooker or heavy pot, heat ghee/oil. Add cumin seeds and hing.
    Add onions (if using) and sauté until translucent.
  3. Add Veggies:
    Add tomatoes, carrots, beans, peas (or any other veggies). Cook for 2–3 mins.
  4. Spices & Dal-Rice:
    Add turmeric and salt. Then add soaked rice and dal. Mix well.
  5. Cook:
    Add 3.5–4 cups of water.
    • Pressure cooker: Cook for 3–4 whistles.
    • Pan: Cover and cook for 30–40 mins on low heat, stirring occasionally.
  6. Serve:
    Garnish with coriander. Drizzle a little ghee on top if desired. Serve hot with curd, pickle, or papad!

✅ Tips:

  • Add spinach, pumpkin, or bottle gourd for extra nutrition.
  • Can blend lightly for toddlers or elderly.
  • Great for detox, digestion, and recovery meals!

Healthy Vegetable Daliya

By / Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

🥣 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:

  1. Roast Daliya:
    Dry roast daliya in a pan on medium heat till golden and aromatic. Keep aside.
  2. Prepare Base:
    Heat oil/ghee in a pressure cooker or pan. Add mustard seeds, cumin seeds, and hing. Let them splutter.
  3. Add Veggies:
    Add onions and sauté till translucent. Then add tomatoes and cook till soft. Add all chopped vegetables.
  4. Spices & Daliya:
    Add turmeric, chili powder, and salt. Mix well. Add roasted daliya and stir for 1–2 mins.
  5. 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.
  6. 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!

Healthy Besan Kadhi Recipe

By / Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

🌼 BESAN KADHI RECIPE

📝 Ingredients:

For the Kadhi:

  • 1 cup sour curd (yogurt)
  • ¼ cup besan (gram flour)
  • 3 cups water
  • ½ tsp turmeric powder
  • ½ tsp red chili powder
  • Salt to taste
  • 1 tsp grated ginger (optional)
  • 1–2 green chilies (slit)

For Tempering:

  • 2 tbsp oil or ghee
  • ½ tsp mustard seeds
  • ½ tsp cumin seeds
  • ¼ tsp fenugreek seeds (methi)
  • 1–2 dried red chilies
  • A pinch of hing (asafoetida)
  • 8–10 curry leaves (optional)

👩‍🍳 Method:

  1. 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.
  2. 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.
  3. 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.
  4. Finish:
    Pour the hot tempering into the kadhi. Cover immediately. Let it rest for a few minutes before serving.

How to make Healthy Egg Fried Rice

By / Healthy Recipes, Protein Rich Recipes

🥢 Healthy Egg Fried Rice

🧂 Ingredients:

  • 1 cup cooked brown rice (or jasmine rice, preferably cold and day-old)
  • 2 large eggs (or 3 if you want more protein)
  • 1 cup mixed vegetables (carrots, peas, bell peppers, corn, etc.)
  • 2–3 cloves garlic, minced
  • 1 small onion, diced
  • 2 green onions, chopped (for garnish)
  • 1–2 tsp low-sodium soy sauce (or tamari for gluten-free)
  • 1 tsp sesame oil (optional, for flavor)
  • 1 tsp olive oil (or avocado oil, for cooking)
  • Salt & pepper, to taste
  • Optional: a pinch of chili flakes or a dash of sriracha for heat

🍳 Instructions:

  1. Prep all ingredients before you start cooking. Cold rice works best to avoid mushy texture.
  2. Scramble the eggs:
    • Heat ½ tsp oil in a large pan or wok.
    • Crack in the eggs, scramble gently, and cook until just set. Remove and set aside.
  3. Sauté vegetables:
    • In the same pan, add the remaining oil.
    • Add garlic and onion, sauté for 1–2 minutes.
    • Add your mixed vegetables. Stir-fry for 3–4 minutes until they are tender but still vibrant.
  4. Add rice:
    • Add the cold rice to the pan.
    • Stir-fry on medium-high heat, breaking up clumps.
    • Cook for 2–3 minutes until rice is hot and a little crispy.
  5. Season:
    • Add soy sauce and sesame oil.
    • Add the scrambled eggs back in and mix well.
    • Season with salt, pepper, and optional chili.
  6. Finish and garnish:
    • Toss in green onions.
    • Serve hot with optional lime wedge or sriracha on the side.

How to make Suji Cheela

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

🌿 Suji Cheela Recipe (Savory Semolina Pancake)

🕒 Prep Time: 10 mins

🍳 Cook Time: 15 mins

🍽️ Serves: 2–3

🧾 Ingredients:

  • 1 cup Suji (Semolina / Rava)
  • ½ cup Curd (Yogurt) – fresh, not too sour
  • ½ cup Water (adjust as needed)
  • 1 small Onion – finely chopped
  • 1 small Tomato – finely chopped
  • 1 small Capsicum – finely chopped (optional)
  • 1–2 Green chilies – finely chopped
  • 1–2 tbsp Coriander leaves – chopped
  • ¼ tsp Turmeric powder
  • Salt – to taste
  • ½ tsp Cumin seeds
  • 1 tsp Ginger – grated (optional)
  • Oil or ghee – for cooking

🔪 Instructions:

1. Make the Batter:

  • In a mixing bowl, combine suji, curd, and water. Mix well to form a smooth, lump-free batter.
  • Let it rest for 10–15 minutes (suji will absorb water and thicken).
  • After resting, check consistency – it should be like dosa batter. Add a little more water if too thick.

2. Add Veggies & Spices:

  • Mix in chopped onion, tomato, capsicum, green chilies, coriander leaves, grated ginger, turmeric, cumin seeds, and salt.

3. Cook the Cheelas:

  • Heat a non-stick tawa or griddle. Grease with a few drops of oil.
  • Pour a ladleful of batter and spread gently into a medium-sized circle (like a pancake).
  • Drizzle a few drops of oil or ghee around the edges.
  • Cook on medium heat until the bottom turns golden brown (about 2–3 minutes).
  • Flip and cook the other side until lightly crisp.

4. Serve Hot:

  • Serve suji cheelas hot with green chutney, tomato ketchup, or curd.

One Pot Dal Rice

By / Weight Loss Recipes

🌾 One-Pot Dal Rice Recipe (Masoor/Moong/Tuvar Dal)

🧄 Ingredients:

  • Rice – 1 cup (basmati or any variety)
  • Dal – ½ cup (moong dal, toor dal, or masoor dal)
  • Water – 3.5 to 4 cups (depending on how soft you want it)
  • Ghee/Oil – 1–2 tbsp
  • Mustard seeds – ½ tsp (optional)
  • Cumin seeds – 1 tsp
  • Hing (asafoetida) – a pinch
  • Turmeric powder – ½ tsp
  • Salt – to taste
  • Green chili – 1 (slit or chopped, optional)
  • Ginger – 1 tsp, grated
  • Garlic – 2–3 cloves, minced (optional)
  • Onion – 1 small, chopped (optional)
  • Tomato – 1 medium, chopped (optional)
  • Coriander leaves – for garnish

🍲 Method:

  1. Wash and Soak
    • Rinse rice and dal together 2–3 times.
    • Soak for 15–20 minutes (optional but helps in faster cooking).
  2. Tempering (Optional but flavorful)
    • Heat ghee or oil in a pressure cooker or deep pot.
    • Add mustard seeds and let them pop.
    • Add cumin seeds, hing, ginger, garlic, and green chili.
    • Add onions (if using) and sauté till translucent.
    • Add tomatoes and cook till soft.
  3. Spice & Mix
    • Add turmeric and salt. Mix well.
    • Add the soaked dal and rice. Stir everything together.
  4. Cook
    • Add 3.5 to 4 cups water (adjust based on preferred consistency).
    • If using a pressure cooker: Close lid, cook on medium heat for 2–3 whistles.
    • If using a pot: Cover and cook for 30–35 minutes or until rice and dal are soft. Stir occasionally and add water if needed.
  5. Finishing Touch
    • Open the lid, mash lightly if you like it creamier.
    • Garnish with fresh coriander leaves.

🍋 Serving Suggestions:

  • Serve hot with a dollop of ghee, pickle, papad, or curd.
  • For kids or mild palates, skip green chili and garlic.

How to make Methi Paneer

By / Healthy Recipes

🌿 Ingredients (2–3 servings)
• Paneer (cottage cheese) – 200 g (cut into cubes)
• Fresh methi (fenugreek) leaves – 1 to 1.5 cups (washed, chopped, slightly blanched to reduce bitterness)
• Onion – 1 medium (finely chopped)
• Tomato – 2 medium (pureed or finely chopped)
• Green chili – 1 (optional, chopped)
• Ginger-garlic paste – 1 tsp
• Cumin seeds – ½ tsp
• Turmeric powder – ¼ tsp
• Red chili powder – ½ tsp
• Coriander powder – 1 tsp
• Garam masala – ½ tsp
• Fresh cream – 2 tbsp (optional, for richness)
• Oil or ghee – 2 tbsp
• Salt – to taste

⸻

🥘 Method
1. Prep the methi
• Wash methi leaves well, chop them, and blanch in hot water for 2 minutes (optional). Drain and set aside.
2. Cook the masala
• Heat oil/ghee in a pan.
• Add cumin seeds, let them splutter.
• Add chopped onion and sauté until golden brown.
• Add ginger-garlic paste and green chili; sauté for 1 min.
• Add tomato puree and cook until oil separates.
3. Spice it up
• Add turmeric, red chili, coriander powder, black pepper powder and salt .
• Cook for 1–2 minutes.
4. Add methi & paneer
• Stir in chopped methi leaves, cook 3–4 minutes until softened.
• Add paneer cubes, mix gently.
5. Finish
• Add garam masala and cream. Mix and simmer for 2 minutes.
• Adjust seasoning.

⸻

🍽️ Serving Suggestions
• Serve hot with roti, naan, or jeera rice.
• Can be made slightly dry (for roti) or with more gravy (for rice) by adjusting tomato & cream.

⸻

Would you like me to also share a restaurant-style version with cashew-tomato cream gravy (like methi malai paneer), or do you prefer this more home-style sabzi?

How to Make Healthy Veg Paneer Kathi Roll

By / Healthy Recipes

🌯 Healthy Veg Paneer Kathi Roll Recipe

✅ Servings: 2 rolls

⏱️ Prep Time: 15 mins | ⏱️ Cook Time: 15 mins

🧀 Ingredients

For the Roti (wrap):

  • ½ cup whole wheat flour
  • Water to knead
  • Pinch of salt
  • ½ tsp oil (optional)

For the Filling:

  • 150g paneer (cubed or julienned)
  • 1 medium onion (thinly sliced)
  • 1 small bell pepper (any color, julienned)
  • ½ carrot (julienned, optional)
  • 1 green chili (finely chopped, optional)
  • 1 tbsp thick curd or Greek yogurt (for marination)
  • ½ tsp ginger-garlic paste
  • ¼ tsp turmeric powder
  • ½ tsp red chili powder
  • ½ tsp cumin powder
  • ½ tsp garam masala
  • Salt to taste
  • 1 tsp lemon juice
  • 1 tsp olive oil (or any healthy oil)

For the Green Chutney (Optional but recommended):

  • A handful of coriander + mint leaves
  • 1 green chili
  • ½ inch ginger
  • 1 tsp lemon juice
  • Salt to taste
  • A little water to grind

Optional Toppings:

  • Onion slices soaked in lemon juice
  • Chaat masala
  • Fresh coriander

🔪 Instructions

1. Make the Dough:

  • Mix wheat flour, salt, and water to form a soft dough.
  • Let it rest covered for 10–15 minutes.

2. Marinate the Paneer:

  • In a bowl, mix curd, ginger-garlic paste, turmeric, chili powder, cumin powder, garam masala, salt, and lemon juice.
  • Add paneer cubes and mix well. Let it sit for 10 minutes.

3. Cook the Filling:

  • Heat 1 tsp oil in a pan.
  • Add onions, bell peppers, and carrots. Sauté for 2–3 minutes on medium-high heat (keep them slightly crunchy).
  • Add marinated paneer and cook for another 4–5 minutes until slightly golden.

4. Make the Chutney (optional):

  • Blend coriander, mint, chili, ginger, lemon juice, salt, and water to make a smooth green chutney.

5. Roll the Rotis:

  • Divide dough into 2 balls, roll out thin rotis.
  • Cook on a hot tawa/skillet until golden spots appear on both sides. Optional: brush lightly with ghee or oil.

6. Assemble the Roll:

  • Spread green chutney on the roti.
  • Place the paneer-veggie mixture in the center.
  • Top with lemony onion slices, a pinch of chaat masala, and chopped coriander.
  • Roll tightly and wrap in foil or parchment.

🥗 Tips for Healthier Version:

  • Use homemade paneer or low-fat paneer.
  • Add more veggies: spinach, zucchini, mushrooms, etc.
  • Skip or go light on oil.
  • Use multi-grain or millet flour instead of wheat for variety.

How to Make Rajma Pulao

By / Healthy Recipes, Weight Loss Recipes

🌱 Healthy Veg Rajma Pulao Recipe

🕒 Prep Time: 15 mins

🕒 Cook Time: 25 mins
🍽️ Serves: 3–4

🫘 Ingredients:

For the Rajma (Kidney Beans):

  • ¾ cup rajma (kidney beans) – soaked overnight & pressure cooked
  • Salt – to taste

For the Pulao:

  • 1 cup brown rice or basmati rice – soaked 30 minutes, drained
  • 1 tbsp olive oil or any healthy oil
  • 1 tsp cumin seeds
  • 1 bay leaf
  • 1 small cinnamon stick
  • 2 cloves
  • 1 green cardamom (optional)
  • 1 medium onion – thinly sliced
  • 1 tsp ginger-garlic paste
  • 1 small tomato – chopped
  • 1 cup mixed vegetables – carrots, beans, peas, capsicum
  • ½ tsp turmeric powder
  • ½ tsp red chili powder
  • 1 tsp coriander powder
  • ½ tsp garam masala
  • Salt – to taste
  • 2.25 cups water (adjust for brown rice or basmati)

🌿 Optional Add-ins:

  • Chopped spinach or kale (for extra greens)
  • A handful of chopped mint or coriander leaves (for freshness)
  • A squeeze of lemon juice at the end

🔪 Instructions:

1. Prepare Rajma:

  • Soak rajma overnight.
  • Pressure cook with salt until soft (3–4 whistles).
  • Drain and set aside.

2. Cook Pulao:

  • Heat oil in a heavy-bottom pan or pressure cooker.
  • Add cumin seeds, bay leaf, cinnamon, cloves, cardamom. Sauté for 30 seconds.
  • Add sliced onions and sauté until golden.
  • Add ginger-garlic paste; cook for a minute until raw smell goes.
  • Add chopped tomato and cook till soft.
  • Add turmeric, chili powder, coriander powder, garam masala, and salt. Stir.
  • Add mixed vegetables and cook for 2–3 mins.
  • Add cooked rajma and soaked rice. Mix gently.
  • Pour in water, adjust salt.
  • Cover and cook:
    • If using a pressure cooker: cook for 1 whistle on medium heat, then let pressure release naturally.
    • If using a pan: cover and simmer until rice is cooked and water is absorbed (~15–20 mins).

3. Finish & Serve:

  • Fluff gently with a fork.
  • Garnish with fresh coriander or mint, and lemon juice if desired.

✅ Health Tips:

  • Use brown rice or quinoa for extra fiber.
  • Add leafy greens for more micronutrients.
  • Use less oil or dry-roast spices to reduce fat content.

🥗 Serving Suggestions:

  • Serve with plain curd, cucumber raita, or a simple salad for a complete meal.

HOW TO MAKE HEALTHY ONE-POT PASTA SOUP

By / Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Potassium Rich food and recipes, Protein Rich Recipes, Science behind weight loss, Soups, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

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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