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Category: Low Calorie Recipes

Low Calorie Indian Food: Delicious and Nutritious Recipes

Maintaining a healthy diet doesn’t mean you have to compromise on taste, especially with the variety of low calorie foods available in Indian cuisine. Whether you’re looking for low calorie recipes, low calorie Indian food, or traditional low calorie Indian food recipes, this guide offers a selection of delicious and nutritious dishes. Let’s explore some fantastic low calorie food Indian style that you can incorporate into your diet.

Breakfast Recipes

Oats Idli

Oats Idli is a nutritious and light breakfast option. Made with oats and vegetables, this dish is perfect for those looking for low calorie foods. It is also a great example of low calorie Indian food recipes that are both nutritious and delicious.

Vegetable Poha

Vegetable Poha is a light and flavorful dish made from flattened rice, seasoned with turmeric, mustard seeds, and curry leaves. This dish is a staple in many Indian households and is a fantastic low calorie food Indian for Indian breakfast ideas. It’s easy to make and highly customizable.

Low Calorie Lunch Recipes

Moong Dal Soup

Moong Dal Soup is a nutritious and filling soup made with split yellow lentils and a blend of spices. This dish is an excellent choice for low calorie recipes, offering a substantial amount of protein and fiber. It’s a perfect example of low calorie Indian food that is hearty and satisfying.

Cabbage Stir Fry

Cabbage Stir Fry is a simple yet flavorful dish made with shredded cabbage, peas, and a mix of spices. This dish is a staple in low calorie Indian food recipes and pairs well with whole wheat roti or brown rice. It’s a delicious way to enjoy low calorie foods.

Low Calorie Dinner Recipes

Tandoori Cauliflower

Tandoori Cauliflower is a nutritious dish made with cauliflower florets marinated in yogurt and spices, then roasted to perfection. This dish fits perfectly within low calorie Indian food. It can be paired with a side salad for a complete meal, making it one of the best low calorie recipes for dinner.

Palak Tofu

Palak Tofu is a nutritious dish made with spinach and tofu. Rich in iron and protein, this dish fits perfectly within low calorie Indian food recipes. It can be paired with whole wheat roti or brown rice for a balanced meal.

Low Calorie Snack Recipes

Sprout Salad

Sprout Salad is a refreshing and nutritious snack that fits well within low calorie foods. Made with sprouted legumes, fresh vegetables, and a tangy dressing, this salad is a perfect example of low calorie Indian food that is healthy and delicious.

Roasted Chickpeas

Roasted Chickpeas are a crunchy and satisfying snack that fits well within low calorie recipes. High in protein and fiber, this snack helps manage hunger and maintain energy levels. It’s also a great addition to a salad or enjoyed on its own.

Low Calorie Dessert Recipes

Fruit Salad

Fruit Salad is a nutritious and refreshing dessert made with a mix of fresh fruits, spices, and lime juice. This dessert is a delightful example of low calorie Indian food recipes that can be enjoyed as a dessert or a snack. It’s perfect for those looking for a sweet treat that is also healthy.

Carrot Halwa

Carrot Halwa, made with grated carrots, milk, and a sugar substitute, is a delightful dessert that can be enjoyed by those looking for low calorie foods. This traditional Indian sweet is modified to reduce sugar content while retaining its delicious taste.

Enhancing Your Low-Calorie Menu

To make your low-calorie menu even more delightful, consider adding dishes from related categories that complement these low calorie foods. Adding healthy Indian snacks like roasted chickpeas and sprout salad can provide a variety of flavors and textures. 

For a sweet ending, explore Indian desserts such as fruit salad and carrot halwa, made with low-calorie ingredients. Incorporating healthy recipes like moong dal soup and cabbage stir fry can offer lighter options for your meals. 

Hosting a large gathering? The popular party recipe category is filled with dishes that are sure to impress your guests and make your celebration memorable. Including North Indian recipes like palak tofu or tandoori cauliflower can add a touch of authenticity to your meal.

Frequently Asked Questions (FAQs)

Q: What are some popular low calorie foods? 

A: Some popular low calorie foods include Oats Idli, Vegetable Poha, Moong Dal Soup, Cabbage Stir Fry, Tandoori Cauliflower, Palak Tofu, Sprout Salad, Roasted Chickpeas, Fruit Salad, and Carrot Halwa.

Q: How can I make traditional Indian food low in calories? 

A: To make traditional Indian food low in calories, try recipes like Oats Idli, Vegetable Poha, and Tandoori Cauliflower. These recipes are modified to include more vegetables and whole grains while retaining their authentic flavors.

Q: What are some low calorie recipes for a party? 

A: Some low calorie recipes for a party include Tandoori Cauliflower, Sprout Salad, Roasted Chickpeas, and Fruit Salad. These dishes are flavorful and perfect for gatherings while being mindful of calorie content.

Q: Can I prepare low calorie Indian food in advance? 

A: Yes, many low calorie Indian food recipes can be prepared in advance and stored. Snacks like Roasted Chickpeas and Sprout Salad can be made ahead of time, while dishes like Moong Dal Soup and Cabbage Stir Fry can be prepared and refrigerated.

Q: What are some healthy options for low calorie Indian food? 

A: Some healthy options for low calorie Indian food include Quinoa Salad, Vegetable Stir Fry, Oats Idli, and Moong Dal Cheela. These dishes are high in fiber and protein, helping to maintain energy levels effectively.

Conclusion

Low calorie foods are a celebration of healthy and flavorful meals. Whether you’re looking for low calorie recipes or low calorie Indian food, these dishes will bring variety and nutrition to your meals. So, gather your ingredients, try out these recipes, and create delicious meals that are mindful of your health needs. Don’t forget to explore related categories for more delightful recipes from Manjula’s Kitchen!

By incorporating these dishes into your diet, you’ll be able to enjoy a wide variety of delicious and nutritious foods. Whether you’re looking for breakfast, snacks, main courses, or desserts, there’s a low calorie Indian food recipe to suit every taste. Happy cooking and healthy eating!

  • Salad Stuffed Cabbage Samosas

    Salad Stuffed Cabbage Samosas

    Recipe submitted by Pooja Agrawal

    Salad Stuffed Cabbage Samosas

    Salad Stuffed Cabbage Samosas is a new favorite in my kitchen. Samosa is a famous Indian snack, which can be found anywhere in the world! They are irresistible, but so unhealthy. Now, here is the recipe which talks about vegetarian cabbage samosa which is not fried and baked but a healthy, delicious, colorful, and nutritious and has the same appeal of real Samosas. Cabbage Samosas are made with cabbage leaves filled with salad. It is served with red chutney made from bell pepper. It is a simple tongue tickling chutney recipe that is tangy and goes well with all type of snacks and lunch items. The process is relatively simple. It’s good and easy to do. Surely the kids would love it.
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    Course Salad
    Cuisine Indian

    Ingredients
      

    • 1/2 cup sprouted Moong
    • 1/2 cup carrot shredded
    • 1/4 cup beetroot shredded (optional)
    • 5 black dates chopped
    • 10 almonds soaked in water
    • 10 grapes (cut in halves)
    • 1 small cabbage
    • 1 tablespoon chopped cilantro (Hara Dhania)
    • 1 teaspoon seeded and chopped green chili (Optional)
    • 1/4 cup Paneer grated
    • 1/4 teaspoon salt

    Salad Dressing:

    • 1/4 teaspoon black pepper
    • 1/2 teaspoon salt, adjust to taste
    • 1 tablespoon lemon juice, adjust to taste
    • 1 teaspoon ginger juice
    • 1 tablespoon Honey

    For Bell pepper Chutney:

    • 1 big Red Bell Pepper
    • 1/4 cup onion chopped
    • 1/2 cup tomato chopped
    • 2 tablespoon green bell pepper chopped
    • 1/2 teaspoon sugar
    • 1/2 teaspoon salt
    • 1 tablespoon olive oil

    Instructions
     

    Three methods to roast Bell Pepper:

    • a. Roast on a gas cook top by just placing the Red Bell Pepper straight on the burner and keeping the flame on low setting. Keep turning and cooking till all the skin on the Red bell pepper looks like black spotted and charred. (I used this method).
    • b. Grill in your oven grill or on your barbecue grill. Again, keep turning periodically till all the skin on the Bell Pepper is charred and Black Spot on it.
    • c. 'Roast' in your oven till all the skin on the Bell Pepper is charred and Black Spot on it.
    • Once the Bell Pepper is roasted, cover it for 5 minutes in a deep bowl, peel off and discard the charred skin.
    • Then puree it in a blender or Grinder and keep aside.
    • Heat the oil in a saucepan on medium high and stir fry the Green bell pepper, onions and tomatoes for about a minute and cook until it becomes soft.
    • Then add pureed Red Bell Pepper, salt and sugar and stir it for 2-3 minutes, and Red delicious chutney is ready to serve. (I used 1/4 piece of green bell pepper as bowl to serve it).

    I have been frequently making it for my family and they just simply love it.

      Method (Salad):

      • Mix all the salad dressing ingredients together. Keep aside.
      • Next cook the sprouts with salt and 1/4 cup of water in a saucepan as it comes to boil, turn off the heat.
      • Cover the pan for about 3-4 minutes, drain any liquid. Let the sprouts cool to room temperature.
      • Peel off Almonds and cut it into thin slices.
      • In a Bowl, combine grated (carrot, beet, and paneer), chopped (almonds, grapes, and black dates), cooked sprouts and the salad dressing.
      • Cover and chill.

      Method (Salad Samosa):

      • Start with a whole head of cabbage and peel off the outer leaves and discard them.

      Two Methods to peel off Cabbage Leaves:

      • a. Peel off the next 10-12 leaves of cabbage and bring a large, wide saucepan of lightly salted water to a boil. Add cabbage leaves and cook for 2 to 4 minutes or until softened and not mushy. (I used this method)
      • b. Core cabbage and Boil head of cabbage in large pot until it's soft and pliable – about 10-15 minutes. Cook cabbage in boiling water only until leaves fall off head. Reserve 10-12 large leaves for Samosas. If there are leaves that aren't fall off, place the head of cabbage back in the boiling water to cook a little longer. You want your leaves to be tender enough to fold but not too soft and mushy that they will be broken when you fill them with the filling. (refrigerate remaining cabbage for another use)
      • Drain and dry the leaves. Trim away the thick stem at the base of the leaves for easier folding. (Refer the collage picture)
      • Place some of the salad mixer (about 1 1/2 tbsps) on each cabbage leaf and fold in sides. Fold the sides around the filling and try to fold in triangle shape so that it looks like Samosa. Secure with a toothpick or clove to have a nice, tight package. Place the Samosas on a plate and repeat with remaining leaves.
      • Serve with the Red Bell Pepper Chutney and garnish with cilantro. For garnishing, I used 1/4 Green Bell pepper as a bowl for Red chutney and 1 radicchio red cabbage leaf to serve Samosas in it.

      Notes

      Additional Notes:
      • Use small cabbages as they will be tenderer, easier to fold or roll & cook better.
      • For Kids you can use tomato chutney or any sauce they like instead of Red Bell Pepper Chutney.
      • Also you can use any kind of stuffing of your choice in the cabbage samosa.
      • You can use Kidney beans instead of sprouted moong.
      • Give it an Italian twist with oregano and basil.
      • You can make cabbage Rolls instead of samosas if seems difficult to make samosa shape.
      • If you have some filling left over, it makes a delicious salad.
      • If you have left over chutney, smear it over grilled bread. It makes great breakfast.
      • You can use the chutney as a dip for vegetables like carrots, cucumber, celery and even with any chips, tacos etc.
      Tried this recipe?Let us know how it was!
    • Beet salad with Mango dressing

      Beet salad with Mango dressing

      Recipe submitted by Jeeja Jaison

      Beet Salad with Mango Dressing

      Beet salad with Mango dressing

      This delicious healthy salad is an alluring combination of roasted beets, mandarin oranges, leafy greens with creamy mango dressing. The mixture of sweet and tart flavors with a tangy mango dressing turns this salad recipe into something special. Total time: 1 Hour This recipe will serve 4.
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      Course Salad
      Cuisine Indian

      Ingredients
        

      • 4 small beets
      • 2 teaspoons olive oil
      • 1/4 tsp black pepper
      • About 4 cups baby salad greens
      • 2 mandarin oranges, peeled and sectioned
      • 1/4 cup crumbled fresh paneer (optional)
      • 2 tbsp coarsely chopped almonds, toasted

      Dressing

      • 1 medium sized raw mango, peeled and cut into cubes.
      • 2 sprigs of cilantro/coriander leaves, stem removed
      • Approx 2 tbsp fresh lime juice, or to taste
      • Approx 1 tsp honey
      • 1/4 tsp roasted ground cumin seeds
      • 1/4 tsp of salt

      Instructions
       

      • Preheat oven to 375 degrees Fahrenheit. Combine beets and 2 tsp olive oil and ¼ tsp pepper in a bowl and toss to coat. Place beets in a baking pan.
      • Cover tightly with aluminum foil and roast for 45 minutes or until tender when pierced with the tip of a small knife.
      • When the beets have cooled slightly but are still warm, rub off the skins with a towel. Trim off roots.
      • Cut beets into ½ inch wedges; cool completely.
      • Blend all the dressing ingredients together until creamy. Adjust seasonings to taste, adding more honey, lime juice, or salt if desired.
      • Place greens and beets in a large bowl; Scatter the orange segments in the bowl. Pour the dressing over salad and toss gently. Top each serving with 1 tablespoon crumbled paneer and 1 1/2 teaspoons toasted almonds

      Notes

      Variations
      • Baby salad greens can be replaced with spinach or any greens of choice.
      • Instead of roasting the beets we can boil them. Cover the beets with water, bring to a boil, and simmer for 45 minutes or until beets can easily be pierced with the tip of a small knife.
      • Replace the almond with roasted crushed peanuts.
       
      Additional Note:  To make crumbled paneer:
      • 1 cup milk
      • 1/2 Tbsp lime juice with 1 tsp water
       
      Method
      1. Let the milk boil on medium high stirring continuously.
      2. When the milk is boiling add lime juice, then strain the paneer onto muslin/thin cotton cloth and run it under cold water, squeeze excess water.
      Tried this recipe?Let us know how it was!
    • Spring Spinach and Strawberry Salad

      Spring Spinach and Strawberry Salad

      Recipe submitted by Emily M. Walsh

      Spring Spinach and Strawberry Salad

      Spring Spinach and Strawberry Salad

      Spring Spinach and Strawberry Salad is a fresh, healthy and a great salad that is perfect for spring time.
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      Course Salad
      Cuisine Indian
      Servings 3 people

      Ingredients
        

      Ingredients:

      • 8 Ripe Strawberries sliced thinly
      • 8oz. can of Pineapple chunks
      • 1 Large Carrot shredded
      • 4 Handfuls of cleaned Baby Spinach Leaves
      • 1/3 cup of Crumbled Blue Cheese
      • 1/3 cup Pine nuts

      Mixed Berry Vinaigrette – 8oz.

      • 3/4 cup of Mixed Fresh or Frozen Berries
      • Approx. 1/4 cup of juice from an 8oz. can of Pineapple chunks
      • 2 tsp. Honey
      • 4 Tbsp. Balsamic Vinegar
      • 6 Tbsp. Extra Virgin Olive Oil

      Instructions
       

      Dressing

      • Using a food processor puree the berries with the pineapple juice, make sure there are no chunks before continuing. Then add the Olive Oil and Balsamic Vinegar and mix. Taste the mix and see if it is sweet enough, if not slowly add and mix the honey to your taste. Pour into a clean glass jar with a well fitting lid. It will keep in the fridge for about a month.

      Salad

      • Make sure to peel the carrots and wash them before shredding. Wash the Strawberries and slice thinly, and wash and pat dry the Spinach leaves.
        Add all your ingredients in a bowl and mix thoroughly. Add a light coating of the Mixed Berry Vinaigrette and toss before serving.
      Tried this recipe?Let us know how it was!
    • Melt in your mouth Ratatouille

      Melt in your mouth Ratatouille

      Recipe submitted by Roxanne

      Ratatouille

      Melt in your mouth Ratatouille

      This is my recipe by Ratatouille. My quick & easy two-step process may seem like overkill to you, but the trick is to get the veggies so melty and herb-infused that an eggplant hater can’t detect the texture and falls in love with the flavor. Simmering on the stove-top just doesn't quite do it.
      5 from 1 vote
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      Course vegan
      Cuisine Indian

      Ingredients
        

      • 2-3 cups eggplant (chopped)
      • 2-3 cups Zucchini (chopped)
      • 2-3 cups Tomatoes (chopped)
      • 1 cup Red Onion (chopped)
      • 1 cup Red Bell Pepper (chopped)
      • Italian flat leaf parsley (half bunch)
      • Basil, thyme, rosemary, and garlic – season to your taste
      • 1 large can diced tomatoes and one small can tomato paste
      • 1/2 cup grated parmesan
      • 1/2 – 1 cup  crimini mushrooms – whole
      • 1/2 – 1 cup carrots (chopped)
      • lemon zest

      Instructions
       

      • Chop everything and combine the veggies (with the can of diced tomatoes) in a Big Deep Saucepan with the herbs (except the parsley).
      • Cover and simmer until al dente.
      • Stir in the tomato paste and parsley.
      • Pour the whole mix into a deep baking dish. Cover with foil.
      • Bake in 375 F oven for about 35 minutes.
      • Uncover and sprinkle with parmesan.
      • Bake until the parm is bubbling.
      Tried this recipe?Let us know how it was!
    • Black Eyed Peas with Green Peas

      Black Eyed Peas with Green Peas

      Recipe submitted by Divya Pradhan

      Black Eyed Peas with Green Peas

      Black Eyed Peas with Green Peas is a high fiber high protein packed dish that can be served as a breakfast item or as a side dish.
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      Prep Time 29 minutes
      Course vegan
      Cuisine Indian
      Servings 3 people

      Ingredients
        

      • 2 cup boiled black eye peas
      • 1/2 cup frozen green peas
      • 1/2 cup chopped tomatoes
      • 1 cup chopped onion
      • 1 tsp chopped ginger
      • 1 1/2 Tbsp Oil
      • Salt & lemon juice as per taste
      • 1 tsp Coriander powder
      • 1 tsp Red chili powder or as per taste
      • 1 tsp Coriander leaves (optional)

      Instructions
       

      • Heat oil in a pan and add onions. Stir and add ginger.
      • Sauté this mixture for 4-5 minutes or till the onions become translucent.
      • Add green peas & sauté for 2-3 mins, add tomatoes and let it cook for 2-3mins.
      • Now add coriander powder, chili powder, salt and black eye peas and mix. Let this mixture cook for at least 5 mins on medium flame, stirring in between.
      • Add lemon juice according to your taste and mix again.
      • Garnish with chopped coriander leaves and serve hot.(Optioanl)

      Notes

      Nutritional Value
      This information is gathered from the Internet and it s only for dry or cooked black eye peas. This does not apply to canned version.
       
      Fiber
      One of the main health benefits of black-eyed peas is their high fiber content. A 1/2 cup of dry black-eyed peas that are cooked have 5.6 g of fiber. Fiber is a nutrient that helps regulate your digestive system, and increasing your intake could help alleviate constipation and symptoms of irritable bowel syndrome. Fiber also helps keep your cholesterol levels healthy by preventing cholesterol from being absorbed into your bloodstream, which reduces your risk of developing heart disease.
      Low in Fat and Calories
      Black-eyed peas are a low-fat and low-calorie food, making them a healthy addition to a weight-loss meal plan. 1/2 cup of black-eyed peas is generally less than 100 calories and contains about 1 g of fat. A diet that is low in fat and calories helps you lose weight, prevents weight gain and protects you from many health conditions, including heart disease, diabetes and depression.
      Protein
      Black-eyed peas are a good alternative source of protein if you don’t eat meat. Protein is important because it supports most of the parts of your body, including muscles, skin, hair and nails. In addition, protein helps cells grow and repair and provides energy to your body. A 1/2 cup of dry and cooked black-eyed peas contains 6.7 g of protein.
      Iron
      1/2 cup cooked dry black-eyed peas contains 2.2 mg. Getting adequate iron in your diet prevents anemia, which produces fatigue and weakness. Iron carries oxygen throughout your body to your organs, cells and muscles, and if the supply is low you experience sluggishness.
      Potassium
      A 1/2 cup of cooked black-eyed peas contains 239 mg of potassium. Potassium is a nutrient that helps keep your blood pressure levels at healthy numbers, which lowers your risk of heart disease. Getting adequate potassium in your diet from black-eyed peas also supports the health of your muscles and bones.
      Tried this recipe?Let us know how it was!
    • Cauliflower Couscous

      Cauliflower Couscous

      Recipe submitted by Maiah Miller

      Cauliflower Couscous

      Cauliflower Couscous

      Cauliflower Couscous is a simple, gluten free easy to make recipe that is a delicious alternative to regular couscous. It has amazing color, texture and also tastes great.
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      Course vegan
      Cuisine Indian
      Servings 8 people

      Ingredients
        

      • 1 head cauliflower (about 1 lb)
      • 1 medium bunch of parsley
      • 1 medium bunch of cilantro
      • 12 kalamata olives
      • 1/3 cup diced sundried tomatoes
      • 2 tbsp chopped fresh mint
      • 1-2 tbsp of olive oil, as needed
      • 1 tsp pepper

      Instructions
       

      • In a food processor, process cauliflower alone until the texture is fine, resembling couscous.
      • Add in the parsley and cilantro, pulsing to mix.
      • Add in the olives, tomatoes and mint.
      • While mixing, drizzle in the olive oil, adding as much as desired until a good consistency is reached.
      • Pour mixture into a large dish, stirring in the pepper, and serve or chill.
      Tried this recipe?Let us know how it was!
    • Savory Vegetable Cake

      Savory Vegetable Cake

      Recipe submitted by Nibedita Das

      Vegetable Cake

      Savory Vegetable Cake

      Savory Vegetable Cake not only looks great, but is also very delicious. It's a fresh, healthy alternative to the traditional cakes that are often too sweet and high in fat. This cake can be molded any way you like and its sure to impress your friends and family at parties and other occasions.
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      Course Dessert, vegan
      Cuisine Indian
      Servings 5 people

      Ingredients
        

      • 2 cups fresh broccoli (roughly chopped)
      • 2 cups grits
      • 2 cups boiling water
      • 1 cup roasted unsalted peanuts (roughly chopped)
      • 1/2 cup fresh carrots (1/4" diced)
      • 1/2 cup fresh red bell peppers (1/4" diced)
      • 1/2 cup fresh yellow bell peppers (1/4" diced)
      • 1/2 cup fresh orange bell peppers (1/4" diced)
      • 4 cloves garlic (finely chopped)
      • 1/2 small onion (finely chopped)
      • 2 1/2 tbs olive oil
      • 1 1/2 tsp salt
      • 1 tsp curry powder
      • 1/2 tsp red chili flake or black pepper
      • Fresh lemon juice (optional)

      Instructions
       

      • Take broccoli, carrots, and bell peppers (red, yellow, and orange) and heat in a small pan for a few minutes until softened. (Alternatively, you can also heat them in the microwave – broccoli for 2 mins, carrots and bell peppers for 1 min each.)
      • In a 10" nonstick stir fry pan, heat olive oil over high heat.
      • Add onion and garlic. Cook until lightly brown.
      • Add grits and curry powder. Mix together for approx. 30 seconds.
      • Add 2 cups of boiling water and all vegetables. Reduce heat to medium high and cook 2 to 3 minutes or until all the water has been absorbed.
      • Add peanuts, salt, and pepper. Combine thoroughly.
      • Apply 1/2 tbs olive oil to inside of 8" glass bowl. Transfer cooked grits to it and pack evenly with a spatula.
      • Let the cake cool. Use a butter knife to loosen cake from sides of bowl. Then flip over onto a platter. (Can also use small ramekins for molds to make smaller cakes)

      Notes

      Additional
      • Drizzle freshly squeezed lemon juice over the top (optional).
      Tried this recipe?Let us know how it was!
    • Cauliflower crust pizza

      Cauliflower crust pizza

      Recipe submitted by Fency Clement

      Cauliflower Crust Pizza

      Cauliflower crust pizza

      This is a yummy and healthy cauliflower crusted pizza, made with fresh ingredients and also egg-less. Pizza sauce and Indian cheese was made from scratch using fresh ingredients. Its a nice appetizer
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      Course paneer
      Cuisine Indian

      Ingredients
        

      To Make Indian Cheese (Paneer)

      • 4 cups milk
      • 2 tbsp lemon juice(1/8 cup)
      • 1 1/2 tsp sugar
      • 1/2 tsp salt

      To make homemade tomato sauce

      • 3 tbsp + 2tsp olive oil
      • 4-5 cloves garlic, coarsely chopped (mix with some salt and allowed to sit 10 minutes)
      • 1 sprig oregano leaves
      • 1/2 cup onion, roughly chopped ½ cup carrot, peeled and chopped
      • 1/4 cup green pepper, chopped 
      • 5 medium sized plum tomatoes, roughly chopped
      • 1/2 tsp of lemon juice
      • 1 tbsp red chilli powder
      • salt, to taste, pepper, to taste all of your favorite spices, to taste* (if you want)

      Cauliflower pizza crust

      • 2 cups grains cauliflower.
      • 2 cloves garlic
      • 5-6 leaves oregano
      • 1/2 banana
      • 1/4 cup of cheese (paneer)

      Instructions
       

      To Make Indian Cheese (Paneer)

      • Make ready your strainer lined with cheese cloth. Combine the milk, salt, and sugar in a pot. Bring it to boil it while stirring occasionally. When it reaches boiling temperature simmer it and add lemon juice little by little and stir lightly. After a minute or so, remove the pot from heat. The milk will start separating into curds and whey. Pour it to a strainer lined with cheese cloth and squeeze out water. Show it to cold running water, so that the lemony flavor will go and it will get cooled. Then press it tightly to reach the desired consistency.

      To make homemade tomato sauce

      • Heat 3tbsp olive oil in a heavy saucepan over medium heat, then add the garlic and oregano and cook for 1 minute, stirring constantly. Do not burn garlic.
      • Add some chopped onion, diced pepper and grated carrot and sauté for 5 minutes.
      • Add the tomatoes, sauté for 5 minutes. Add salt and pepper and add ½ cup water, bring to boil.
      • Reduce the heat and simmer, stirring occasionally, until most of the liquid cooks out. (About 10-15 minutes). Add ½ tsp of lemon juice and switch of the heat.
      • When there is still some liquid left in the pan, carefully purée the sauce using a blender or a food processor. Pass it through a strainer. Puree the solid again by adding 1 tbsp of water and again do the procedure.
      • Now again heat a saucepan with 1tsp of oil and add this strained sauce and simmer. Add 1 tbsp of red chilli powder and continue simmering until desired consistency.
      • And there you have it. Homemade pizza sauce so simple, yet so delicious, you'll wonder why you never thought to cook some up before.

      Cauliflower pizza crust

      • Put cauliflower, garlic and oregano in food processor until cauliflower turns to grain size and cook it in microwave for 4 minutes uncovered.
      • Mash ½ banana by hand and knead together with cauliflower mixture, ¼ cup paneer, salt and red pepper flakes.
      • Preheat oven to 425 F .Prep a cookie sheet or pizza stone. You can grease the cookie sheet or use parchment paper. Since I don’t have any of it, I have used my baking tray, flipped it and covered with aluminum foil and spray some olive oil.
      • Spread dough out evenly over pizza stone – about ¼ to ½ of an inch thick. The pizza should be about medium size and spray some oil. Bake for 15-20 minutes or until the crust is golden, crispy on the edges and cooked through the middle.
      • Top with pizza sauce and toppings (oregano, onion, cucumber, tomato, mushroom). You can add toppings of your choice.Add the remaining ¼ cup of paneer and spread evenly on the pizza.
      • Bake the pizza for 10 minutes or until the toppings are hot. Allow the pizza to cool for 10 minutes then cut and serve. This wont be a crispy pizza as it is an egg-less, but it will be soft. It is easy to cut with pizza slicer, but use a spatula to transfer it to plates.
      Tried this recipe?Let us know how it was!
    • Basil Flavored Vegetable and Rice Casserole

      Basil Flavored Vegetable and Rice Casserole

      Recipe submitted by Hidemi Walsh

      Basil Flavored Vegetable and Rice Casserole

      Basil Flavored Vegetable and Rice Casserole

      Basil Flavored Vegetable and Rice Casserole is simple but packed with lots of flavor. Its a great dish for all kinds of meal specially as a lunch box option.
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      Course rice
      Cuisine Indian

      Ingredients
        

      Ingredients:

      • 2 cups Cooked White Long Grain Rice
      • 1/4 Medium Onion
      • 1/2 cup Diced Carrot
      • 1/4 lb Green Beans
      • 1/2lb Sweet Potato
      • 2 tablespoons Olive Oil
      • 1 tablespoon All-purpose flour
      • 1 cup Soymilk, unsweetened
      • 1 teaspoon Dried Basil
      • 1/4 cup Panko

      Instructions
       

      Method

      • Mince onion.
      • Peel sweet potato and dice.
      • Cut green beans into half inch length.
      • Make vegetable white sauce. In a skillet, heat 2 tablespoons olive oil and sauté onion over medium heat until tender. Then add sweet potatoes, carrot and green beans. Sauté for a couple of minutes. Then add dried basil. Stir well.
      • Reduce heat and add all-purpose flour. Stir well to coat and then add soymilk little by little stirring constantly. Simmer until thickened stirring constantly. Add salt and pepper to taste.
      • Put cooked rice into 8" x 8" casserole and pour the vegetable white sauce over the rice.
      • Sprinkle panko on top.
      • Bake at 425 degrees F for 15- 20 minutes or until browned.
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    • Baked Vegetable Casserole

      Baked Vegetable Casserole

      Recipe submitted by Stephen Davidson

      Baked Vegetable Casserole

      Baked Vegetable Casserole

      This super-easy casserole is a perfect healthy dish to feed an army. If you've got kids who need to get some veggies in them, a nice crunchy topping can go a long way. It would also be a perfect veggie option for a big Thanksgiving or Christmas or Celebration-type dinner, when there's lots of mouths. Or make it all for yourself and have leftovers for lunch! Mmmmmm, leftovers.
      No ratings yet
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      Course vegetable
      Cuisine Indian

      Ingredients
        

      Ingredients:

      • 1 package firm tofu
      • 200g/3 generous cups fresh bread crumbs
      • 1 head cauliflower
      • 3 large carrots
      • 1 large potato, or handful small
      • 1/2 butternut squash, or 1 small
      • 5 medium sized white onions
      • 1 tsp turmeric
      • 1 tsp  chili powder
      • 1 tsp ground cumin
      • 1 tsp salt (to taste)
      • generous helping of freshly ground pepper
      • drizzle of olive oil

      Instructions
       

      Method

      • Preheat the oven to 180/350.
      • Slice the onions and roughly chop all of the other veggies. The squash can be peeled with a veggie peeler, and don't forget to scoop the seeds.
      • Mix all of the veggies with the turmeric, chili powder, cumin and a pinch of salt and spread in a large pyrex baking dish.
      • Drain the tofu and crumble by hand into the bread crumbs.
      • Add a generous amount of fresh ground pepper and salt to taste, then mix by hand until combined.
      • Crumble on top of the veggies, and drizzle on some olive oil to help it crisp up on top.
      • Bake for 45-50 minutes, until top is golden brown and veggies are cooked.
      • Makes 6 big servings or many sides.

      Notes

      Additional Notes
      The toppings may look a little unconventional, but the tofu in it crisps up nicely on the top and stays soft on the bottom. The salt and pepper and oil combination reminds me a bit of the crispy fried tofu that my local Chinese did in Vancouver. It might even be nice with some garlic rubbed in though I’d change the spices inside in that case. It’s a very flexible recipe though, so do just throw in whatever you think will be nice!
      I’d recommend making your bread crumbs for this- store-bought ones can be a bit powdery and dry, especially the gluten-free type. Just take a few pieces of leftover bread and whizz it in a food processor. If you don’t have one, rip/crumble with your fingers (or if your bread is hard, there’s always the option of toasting it, putting it in a bag, and whacking it with a rolling pin).
      Tried this recipe?Let us know how it was!
    • Quinoa Vegetable Pilaf (Pulav)

      Quinoa Vegetable Pilaf (Pulav)

      Quinoa Vegetable Pilaf

      Quinoa Vegetable Pilaf (Pulav)

      Quinoa vegetable pilaf is a protein rich, gluten free and delicious dish. It is quick and easy to make. This can be served as a main dish or side dish.
      No ratings yet
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      Course rice
      Cuisine Indian
      Servings 2 people

      Ingredients
        

      For quinoa

      • 1 cup quinoa
      • 1-1/2 cup of water
      • 1 tablespoon oil
      • 1/2 teaspoon salt
      • Pinch of turmeric

      For vegetables

      • 1/2 cup peas
      • 1/2 cup corn
      • 1/2 cup carrot cut in small pieces
      • 1 tablespoon thinly sliced ginger
      • 1 green chili minced
      • 1 tablespoon oil
      • 1/2  teaspoon cumin seeds
      • 1/4 teaspoon  black mustard seeds
      • 1 bay leave
      • 1/2 teaspoon salt adjust to taste
      • 1 1ablespoon lemon or lime juice
      • 3/4 cup  tomato chopped for garnishing

      Instructions
       

      Method

      • Wash quinoa gently changing water several times.
      • In a sauce pan combine quinoa, water, oil, salt and turmeric. Bring to a boil, cover and reduce the heat to low. Let it simmer until quinoa is tender and water is absorbed. This should take about 15 minutes.
      • While quinoa is cooking heat the oil in other saucepan over medium heat, Test the heat by adding one cumin seed to the oil; if it cracks right away oil is ready.
      • Add the cumin seeds, black mustard seeds, and bay leave, as seeds crack add all the vegetables, carrot, corn, green peas, ginger, green pepper, and salt.
      • Let the vegetable cook over medium heat until vegetables are tender but firm.
      • Turn off the heat. Add quinoa to the mix of vegetable and gently fold it.
      • Finish off by adding lemon juice and tomatoes.
      Tried this recipe?Let us know how it was!

      Quinoa Vegetable Pulao: A Gluten-Free, Protein-Rich, Vegetarian Recipe 

      Quinoa vegetable pilaf is a protein rich, gluten free and delicious rice based vegan dish. It is quick and easy to make. This can be served as a main dish or side dish.

      Preparing the Quinoa for Quinoa Pulao Recipe: 

      In this essential step of the quinoa pulao recipe, it’s crucial to ensure the quinoa is thoroughly rinsed, thereby eliminating any bitterness or unwanted residues that might affect the final dish. By washing the quinoa gently and changing the water several times, you’re not only improving its flavor but also enhancing its overall texture. 

      The combination of quinoa, water, oil, salt, and turmeric in the saucepan sets the foundation for a flavorful base, infusing the quinoa with aromatic spices and seasoning it perfectly for the upcoming cooking process. Bringing this mixture to a boil, covering it, and then simmering it over low heat allows the quinoa to absorb the flavors while achieving the ideal tender consistency, typically taking around 15 minutes.

      Sautéing the Vegetables for Quinoa Vegetable Pilaf: 

      In this next phase of crafting the quinoa vegetable pilaf, heating oil in a separate saucepan is the initial step to infusing the dish with rich flavors. Testing the oil’s readiness with a cumin seed ensures that the temperature is optimal for the subsequent sautéing process, guaranteeing that the vegetables are cooked to perfection. 

      Incorporating a blend of cumin seeds, black mustard seeds, and bay leaves into the hot oil adds depth and complexity to the dish, creating a flavorful base that complements the nutty taste of quinoa. As the seeds crackle, adding a medley of vibrant vegetables – including carrot, corn, green peas, ginger, green pepper, and salt – infuses the pilaf with a colorful array of nutrients and textures, enhancing both its visual appeal and nutritional value.

      Combining Quinoa and Vegetables for Quinoa Pilaf with Vegetables: 

      In this pivotal moment of assembling the quinoa pilaf with vegetables, the careful integration of cooked quinoa with the sautéed vegetables ensures a harmonious fusion of flavors and textures. Gently folding the quinoa into the vegetable mixture allows for even distribution, ensuring that every bite is bursting with a delightful medley of ingredients. 

      This meticulous process of combining the quinoa and vegetables not only enhances the dish’s visual presentation but also ensures that each component contributes to its overall flavor profile, resulting in a balanced and satisfying culinary experience.

      Final Touches to Complete Quinoa Indian Vegetarian Recipes:

      As the quinoa Indian vegetarian recipe nears completion, adding the final touches of lemon juice and tomatoes imparts a burst of freshness and acidity, elevating the dish to new heights of flavor complexity. The tangy notes of lemon juice complement the earthy undertones of the quinoa and vegetables, while the juicy sweetness of tomatoes adds a delightful contrast, creating a symphony of flavors that tantalize the taste buds. 

      These carefully selected ingredients not only add vibrancy and depth to the dish but also reflect the diverse culinary influences of Indian cuisine, making this quinoa recipe a true celebration of flavor and tradition.

      If you loved our quinoa vegetable pilaf recipe then you must also check out other variants of Rice: Vegetable Biryani, Masala Khichdi, Mango Rice, Quinoa Vegetable Pilaf and Lemon Rice. 

    • Jaljeera in the Summertime!

      I have been wanted to work on my recipe for Jaljeera for a very long time now. Jaljeera is a very easy and flavorful drink to make up. I have many great memories of drinking Jaljeera in the summer. Jaljeera is similar to flavored lemonade. So I finally decided to work on the recipe and start formulating the ingredients and measurements for it. I decided my old Jaljeera recipe needed a revamp. So I decided to get inspiration from Google! While researching, I came across a blog for Jaljeera, where Naini Setalvad explains the benefits of all the spices used to make Jaljeera. Check out this interesting article at  http://www.dnaindia.com/health/column_jaljeera-magic_1263764  I thought it was interesting and wanted to share. This article reminded me of my grandmother’s thoughts on why Jaljeera is a great drink to enjoy on hot summer days.

      With that said, I am working on finalizing my recipe for Jaljeera! The recipe will be coming soon!

    • Grilled Roasted Red Pepper Artichoke Panino

      Grilled Roasted Red Pepper Artichoke Panino

      Recipe submitted by Anu

      Grilled Roasted Red Pepper Artichoke Panino

      Grilled Roasted Red Pepper Artichoke Panino

      Grilled roasted red pepper artichoke Panino Sandwich is a quick, easy to make, and delicious.
      No ratings yet
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      Course snacks
      Cuisine Indian

      Ingredients
        

      Ingredients:

      • 1 loaf of focaccia bread, slit in half
      • 2 tbsp of plain or flavored cream cheese spread!
      • 1 large roasted red bell pepper, store bought or you could do it yourself over an open flame or in the oven
      • 4 oz marinated artichoke hearts
      • 1 cup shredded Mexican style cheese
      • 1 tbsp extra virgin olive oil

      Instructions
       

      Method

      • Heat a grill pan on the stove.
      • Meanwhile, slit the focaccia crosswise into two.
      • Spread the cream cheese spread evenly on one of the surfaces of the bread.
      • Start layering the other ingredients, like so, first, with the strips of bell pepper, followed by the artichoke hearts, and the cheese.
      • Close the bottom of the sandwich with the other half. Press it slightly.
      • Drizzle 1 tbsp. of olive oil, on the grill pan.
      • Transfer the Focaccia gently onto the grill pan, place a plate over it, place 2 canned items on it to press down your sandwich and create your own panino!
      • Let it cook for about 3-4 minutes on one side.
      • Gently, turn it around, and grill for an additional 4 minutes until you see grill marks.
      • Gently transfer it onto a board, slice it in quarters and enjoy with a bowl of soup or your favorite bag of chips!!
      Tried this recipe?Let us know how it was!
    • Mediterranean Aubergine Sandwich

      Mediterranean Aubergine Sandwich

      Recipe submitted by Katherina

      Mediterranean Aubergine Sandwich

      Mediterranean Aubergine Sandwich

      This recipe is a delicious preparation for aubergine that is inspired by my husband’s Palestinian family. Simple ingredients turn out into surprisingly delicious taste.
      Zaatar is traditional arab seasoning made of herbs, including wild thyme and sumac, and sesame seeds that add nuttiness and crunch.
      Its a nice appetizer dish that goes well most vegetarian and can be in a vegan form without adding cheese.
      No ratings yet
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      Course sandwiches
      Cuisine Indian

      Ingredients
        

      Ingredients:

      • 1 large aubergine
      • 1 medium onion
      • 3 tablespoons tomato puree
      • 3 tablespoons zaatar
      • 1 small clove of garlic
      • Olive oil
      • Salt to taste
      • Wholemeal pitta bread (NOT the longlife pitta bread from supermarket – its horrible, if you can’t get fresh pitta bread substitute for any flat bread of your choice, I am sure that naan bread would work well too)
      • Optional: Mozzarella cheese

      Instructions
       

      Method

      • Slice the aubergine into 1cm slices
      • Mix three to four tablespoons of olive oil with one pressed clove of garlic
      • Brush the oil lightly over the aubergine. Sprinkle with a little salt and remember – don’t go heavy with the oil
      • Put the aubergine slices on a tray under medium hot grill and grill both sides until the aubergine starts turning gold and is cooked through
      • Meanwhile slice the onion into half circles and sautee in two tablespoons of oil until it starts turning golden color
      • Add tomato puree, zaatar and salt to taste and heat through
      • Now spread the tomato mix carefully over the grilled aubergine slices. You can leayer this and leave to marinate for some time – even overnight the taste will become only better, however it never lasts that long in my house, even my 19 month old toddler craves this
      • Now layer on wholemeal pitta bread (or bread of your choice and you can enjoy as it is or add some mozzarella and put under the grill to melt
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    • Salted Mint Lassi (Salted Yogurt Drink)

      Salted Mint Lassi (Salted Yogurt Drink)

      Salted Mint Lassi

      Salted Mint Lassi (Salted Yogurt Drink)

      Lassi is a healthful yogurt-based drink, popular throughout India. Mint and ginger give it a tangy and refreshing taste. Mint Lassi is a great compliment to any meal, especially during summer.
      3 from 2 votes
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      Course Beverages
      Cuisine Indian
      Servings 2 people

      Ingredients
        

      Ingredients:

      • 2 cups of yogurt (dahi, curd)
      • ¼ cup mint leaves (podina)
      • 1 teaspoon ginger juice*
      • ½ teaspoon salt
      • 1/4 teaspoon black salt (optional)
      • 1/8 teaspoon roasted cumin seed powder* (bhuna jeera)
      • Few mint leaves for garnishing
      • ½ cup of ice cubes

      Instructions
       

      Method

      • Blend mint  leaves with two tablespoons of yogurt to make a paste. Add yogurt, ginger  juice, salt, black salt, and one cup of water. Blend just enough to make the drink smooth; don’t over-blend as it will froth.
      • Pour it over ice cubes and garnish with roasted cumin seed powder and mint leave.
      • Lassi can be made one day in advance and refrigerated.

      Notes

      *Note:
      1. Making Ginger juice: shred the ginger using a fine grater or zester and squeeze the pulp using fingers.
      2. Roasting Cumin seeds: Toast cumin in a heavy skillet over medium heat, stirring frequently, until aromatic and brown in color. You can make a small jar of this in advance and keep it for couple of months. This is used in many recipes.
      Tried this recipe?Let us know how it was!