Manjula's Kitchen

Category: Low Fat Recipes

Low Fat Vegetarian Recipes: Delicious and Healthy Indian Options

Maintaining a low-fat diet is essential for overall health and well-being, and Indian cuisine offers a variety of low fat indian vegetarian recipes that are both delicious and nutritious. Whether you’re looking for low calorie Indian food, fat free dinner ideas, or simply low calorie recipes, this guide provides a selection of dishes perfect for a healthy lifestyle. Let’s explore some fantastic low fat vegetarian recipes that you can incorporate into your diet.

Breakfast Recipes

Oats Upma

Oats Upma is a nutritious and light breakfast option. Made with oats and vegetables, this dish is perfect for those looking for low calorie Indian food. Oats are known for their health benefits, making this a great start to your day with low calorie recipes.

Moong Dal Cheela

Moong Dal Cheela, or lentil pancakes, is a protein-rich breakfast that fits well within low fat vegetarian recipes. It’s quick to prepare and can be enjoyed with a side of yogurt or chutney. This dish is also suitable for those seeking low calorie recipes.

Lunch Recipes

Quinoa Salad

Quinoa Salad is a versatile dish that can be customized with various vegetables and herbs. This salad is perfect for those looking for low calorie Indian food as it is high in protein and fiber, helping to manage hunger and maintain energy levels. It’s also an ideal option for a light lunch or 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 fat vegetarian recipes. It can be paired with a side salad for a balanced meal, making it one of the best low calorie recipes for lunch.

Dinner Recipes

Moong Dal Tadka

Moong Dal Tadka is a simple yet flavorful lentil dish that fits perfectly within low calorie Indian food. Made with split yellow lentils and a blend of spices, this dish is a staple in Indian households. It’s a nutritious and satisfying way to enjoy fat free dinner ideas.

Vegetable Stir Fry

Vegetable Stir Fry is a quick and easy dinner option that fits well within low fat vegetarian recipes. Using a variety of colorful vegetables and minimal oil, this dish is not only healthy but also packed with nutrients. It’s a great way to enjoy low calorie recipes in a simple and flavorful manner.

Snack Recipes

Sprout Salad

Sprout Salad is a refreshing and nutritious snack that fits well within low fat vegetarian recipes. 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 Makhana

Roasted Makhana are fox nuts that are lightly roasted and seasoned with spices. This snack is not only crunchy and addictive but also fits perfectly into the fat free dinner ideas category. It’s a healthy option for those mid-day cravings.

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 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.

Chia Seed Pudding

Chia Seed Pudding is a versatile dessert that can be flavored with vanilla, cocoa, or fruits. This dish is perfect for those seeking low fat vegetarian recipes as it uses plant-based milk and is sweetened with a sugar substitute. It’s a nutritious and satisfying way to end a meal.

Elevancing Your Low-Fat Menu

To make your low-fat menu even more delightful, consider adding dishes from related categories that complement these low-fat vegetarian recipes. Indian snacks like roasted makhana and sprout salad can offer a variety of flavors and textures.

For a sweet ending, explore Indian desserts such as fruit salad and chia seed pudding, made with low-fat ingredients. Incorporating healthy recipes like quinoa salad and vegetable stir-fry can provide 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 moong dal tadka can add a touch of authenticity to your meal.

Frequently Asked Questions (FAQs)

Q: What are some popular low calorie Indian food options? 

A: Some popular low calorie Indian food options include Oats Upma, Moong Dal Cheela, Quinoa Salad, Palak Tofu, Moong Dal Tadka, Vegetable Stir Fry, Sprout Salad, Roasted Makhana, Fruit Salad, and Chia Seed Pudding.

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

A: To make traditional Indian food low in fat, try recipes like Moong Dal Tadka, Vegetable Stir Fry, and Palak Tofu. These recipes are modified to include heart-healthy ingredients while retaining their authentic flavors.

Q: What are some fat free dinner ideas for a party? 

A: Some fat free dinner ideas for a party include Quinoa Salad, Sprout Salad, Roasted Makhana, and Fruit Salad. These dishes are flavorful and perfect for gatherings while being mindful of fat 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 Makhana and Sprout Salad can be made ahead of time, while dishes like Moong Dal Tadka and Vegetable 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 recipes include Quinoa Salad, Vegetable Stir Fry, Oats Upma, and Moong Dal Cheela. These dishes are high in fiber and protein, helping to maintain energy levels effectively.

Conclusion

Low fat vegetarian recipes are a celebration of healthy and flavorful meals. Whether you’re looking for low calorie Indian food or low calorie recipes, 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 heart health. 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 fat vegetarian recipe to suit every taste. Happy cooking and healthy eating!

  • Lentil Vegetable Soup

    Lentil Vegetable Soup

    Lentil Vegetable Soup

    Lentil Vegetable Soup

    Lentil soup is healthy and very satisfying dish. Its a great soup for lunch served with bread.
    5 from 1 vote
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    Course Soup
    Cuisine Indian
    Servings 4 people

    Ingredients
      

    Ingredients:

    • 1/2 cup lentils (masoor dal)
    • 1 cup of carrots, sliced in 1/2-inch pieces
    • 1/2  cup of green string beans, sliced ½ inch pieces
    • 1 cup of celery, sliced in ½ inch pieces
    • 3 medium size tomatoes cut into 8 pieces
    • About ½ inch ginger thin sliced
    • 1½ teaspoon salt
    • 1/2 teaspoon turmeric (haldi)
    • 1/2  teaspoon black pepper

    Chaunk (seasoning):

    • 2 tablespoon clarified butter (ghee) or 2 tablespoons oil
    • 1/2 teaspoon cumin seed (jeera)
    • 1/2  teaspoon garam masala
    • Half a lemon

    Instructions
     

    Method:

    • Wash lentils and soak in 2 cups of water for 1 hour or longer. Once soaked, the lentils should be about double in volume.
    • Heat 4 cups of water in a pressure cooker on medium high heat. Next add soaked lentils, salt, turmeric, black pepper, ginger, carrots, green beans, celery, and tomatoes.
    • Close the pressure cooker and put the weight on (or seal the exhaust).
    • As the pressure cooker starts steaming turn the heat down to medium and cook for about 6 minutes.
    • Turn off the heat and wait until the steam has stopped before opening the pressure cooker.
    • Mix dal well, if dal is thick add more boiling water and make the consistency as you desire. Soup should be chunky.

    Chaunk (seasoning):

    • For seasoning (chaunk) heat the butter in a small saucepan, add cumin seeds and wait until cumin seed crack. Then pour it over the soup.
    • Add garam masala to the soup and mix it well.
    • Before serving squeeze, a few drops of lemon juice.
    Tried this recipe?Let us know how it was!

    Introduction to Lentil Vegetable Soup:

    Lentil Vegetable Soup is a nutritious and hearty dish that combines lentils with various vegetables to create a flavorful and satisfying meal. It is suitable for individuals with diabetes, as it is low in cholesterol, low in fat, and gluten-free. Additionally, it is high in protein, making it a great option for those looking to increase their protein intake. This soup is perfect for winter months and can be easily packed into lunch boxes for a nutritious meal on the go. It is a wholesome option for anyone looking for a healthy and filling soup or salad option.

    Lentil Vegetable Soup is a comforting and nutritious dish that is perfect for chilly days or whenever you’re craving a hearty meal. Packed with protein-rich lentils and a variety of colorful vegetables, this soup is not only delicious but also easy to make. In this recipe, we’ll show you how to make red lentil vegetable soup step by step, so you can enjoy its warmth and goodness at home.

    Step 1: Gathering Ingredients:

    To begin making Lentil Vegetable Soup, gather all the necessary ingredients. You’ll need red lentils, mixed vegetables such as carrots, celery, and bell peppers, along with tomatoes. Having all the ingredients prepared and ready will make the cooking process smoother and more efficient.

    Step 2: Preparation of Vegetables:

    Start by washing and chopping the vegetables for the soup. Dice the carrots, celery, and bell peppers into small, bite-sized pieces. Finely chop tomatoes, mince and dice the tomatoes. Preparing the vegetables in advance ensures that they cook evenly and helps to build layers of flavor in the soup.

    Step 3: Sauteing Aromatics:

    In a large pot or Dutch oven, heat olive oil over medium heat. Then, add the minced and cook for another minute until aromatic. The combination forms the base of the soup and adds depth of flavor.

    Step 4: Adding Vegetables and Lentils:

    Once the aromatics are sautéed, add the chopped vegetables to the pot. Stir well to coat the vegetables with mixture. Then, add the rinsed red lentils to the pot along with vegetable broth or water. Stir everything together and bring the soup to a gentle simmer.

    Step 5: Simmering the Soup:

    Let the Lentil Vegetable Soup simmer over medium-low heat for about 20-25 minutes, or until the lentils and vegetables are tender. Stir occasionally to prevent the lentils from sticking to the bottom of the pot. The soup will thicken as it cooks, creating a hearty and satisfying texture.

    Step 6: Seasoning and Adjustments:

    Once the soup is cooked through, season it with salt, pepper, and any other desired herbs or spices such as thyme, oregano, or bay leaves. Taste and adjust the seasoning according to your preference. You can also add a splash of lemon juice for a hint of acidity and brightness.

    Step 7: Finishing Touches:

    Before serving, garnish the Lentil Vegetable Soup with freshly chopped parsley or cilantro for a pop of color and freshness. Ladle the hot soup into bowls and serve with crusty bread or crackers for a complete meal. This hearty and nutritious soup is sure to warm you up from the inside out.

    Tips for Making the Best Lentil Vegetable Soup:

    Use Fresh Ingredients: Fresh vegetables and herbs will give the soup the best flavor and texture.

    Don’t Overcook Lentils: Be careful not to overcook the lentils, as they can become mushy. Cook until they are tender but still hold their shape.

    Adjust Consistency: If the soup is too thick, you can thin it out with more vegetable broth or water. If it’s too thin, let it simmer for longer to reduce and thicken.

    Variations of Lentil Vegetable Soup:

    Curried Lentil Vegetable Soup: Add curry powder or paste to the soup for a spicy and aromatic twist.

    Coconut Lentil Vegetable Soup: Stir in coconut milk for a creamy and indulgent flavor.

    Italian Lentil Vegetable Soup: Add diced tomatoes, cannellini beans, and Italian herbs such as basil and rosemary for an Italian-inspired version of the soup.

    Benefits of Including Lentil Vegetable Soup in Your Diet:

    Rich in Protein: Lentils are a great source of plant-based protein, making this soup a filling and satisfying meal.

    Loaded with Fiber: Both lentils and vegetables are high in fiber, which promotes digestive health and helps keep you feeling full and satisfied.

    Packed with Vitamins and Minerals: Lentil Vegetable Soup is packed with essential nutrients such as vitamin C, vitamin A, iron, and potassium, contributing to overall health and well-being.

    Frequently Asked Questions (FAQs) about Lentil Vegetable Soup:

    Q: Can I freeze Lentil Vegetable Soup?

    A: Yes, Lentil Vegetable Soup freezes well. Let it cool completely before transferring to freezer-safe containers. Thaw in the refrigerator overnight before reheating.

    Q: Can I use other types of lentils in this soup?

    A: Yes, you can use other varieties of lentils such as green lentils or brown lentils if you prefer. Keep in mind that cooking times may vary.

    Q: Is Lentil Vegetable Soup gluten-free?

    A: Yes, Lentil Vegetable Soup is naturally gluten-free, making it suitable for those with gluten intolerance or celiac disease.

    For more delicious soup recipes, visit Manjula’s Kitchen. Explore a variety of vegetarian soups, including lentil soups, vegetable soups, and more, to warm up your soul and tantalize your taste buds.

  • Chole Palak (Chickpeas With Spinach)

    Chole Palak (Chickpeas With Spinach)

    Chole Palak (Spinach Chickpea)

    Chole Palak (Chickpeas With Spinach)

    Chickpeas and spinach is a marvelous combination, and Chole Palak is a healthy, high protein dish. Chickpeas, also known as garbanzo beans and kabuli chana, are immersed in spicy spinach gravy.
    5 from 1 vote
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    Course dal
    Cuisine Indian
    Servings 3 people

    Ingredients
      

    Ingredients:

    • 1 15 oz can of chickpea (chole, garbanzo)
    • 3 cups finely chopped spinach (palak)
    • 2 medium tomatoes chopped
    • 1/2" piece ginger (adrak)
    • 1 green chili
    • 3 tablespoon oil
    • 1/4 teaspoon asafetida (hing)
    • 1 teaspoon cumin seed (jeera)
    • 1 tablespoon coriander powder (dhania)
    • 1/2  teaspoon turmeric (haldi)
    • 1/2  teaspoon red pepper adjust to taste
    • 1/2  teaspoon salt adjust to taste
    • 1/2  teaspoon garam masala

    Instructions
     

    Method

    • Drain the chickpeas and rinse well.
    • Blend the tomatoes, green chilies, and ginger to make a puree.
    • Heat the oil in a saucepan. Test the heat by adding one cumin seed to the oil; if the seed cracks right away, the oil is ready. Add the asafetida and cumin seeds. When the cumin seeds crack, add the tomato puree, coriander powder, turmeric, and red chili powder. Cook for three to four minutes on medium heat. The tomato mixture will separate from the oil and reduce to about half in quantity.
    • Add spinach, salt, and one-half cup of water. Cook, covered, four to five minutes on medium heat.
    • Add the chickpeas and mash them lightly with a spatula. Add more water as needed to keep the gravy consistency to your liking. Cook on low heat for seven to eight minutes. Add the garam masala.

    Notes

    Serving suggestions
    1. Chole Palak can be served with roti, naan, or any other bread. It also goes well with plain rice.
    2. Chole Palak is a delicious, healthy choice for people who eat a vegan or gluten-free diet
    Tried this recipe?Let us know how it was!

    Introduction to Chole Palak – Chickpeas with Spinach:

    Palak Chana Masala is a flavorful and nutritious Indian dish that combines spinach (palak) and chickpeas (chana) in a spiced gravy or curry. It is typically made with dal (lentils), making it a good source of protein, and is naturally gluten-free and low in fat. This dish is quick and easy to prepare, making it perfect for a winter meal. It is also suitable for vegans as it does not contain any animal products.

    Chole Palak, also known as chickpeas with spinach or palak chana masala, is a delightful and nutritious dish that combines the goodness of chickpeas and spinach in a flavorful curry. This Chana Saag recipe is a perfect balance of protein-rich chickpeas and iron-packed spinach, making it not only delicious but also incredibly healthy. In this recipe, we’ll guide you through the process of making this hearty and satisfying dish step by step.

    Chole Palak Recipe:

    • Drain and Rinse the Chickpeas: Open the can of chickpeas and pour its contents into a colander. Use running water to thoroughly rinse the chickpeas, removing any canning liquid or residue. Shake the colander gently to remove excess water. Set the rinsed chickpeas aside for now.

    • Blend the Aromatics: Wash and roughly chop the tomatoes, green chilies, and ginger. Add them to a blender and blend until you have a smooth puree. This puree will form the flavorful base of your chickpea curry.

    • Heat the Oil and Add Spices: Pour oil into a saucepan and heat it up on medium heat. To test if the oil is hot enough, carefully add a single cumin seed to the pan. If the seed sizzles and cracks right away, the oil is at the perfect temperature. Once the oil is hot, add the asafetida (a pinch is enough) and cumin seeds. Asafetida adds a unique, slightly garlicky aroma to curries. Listen for the cumin seeds to crackle, indicating they’ve released their flavors.

    • Cook the Tomato Masala: Now it’s time to add the blended tomato puree, coriander powder, turmeric, and red chili powder to the pan with the cumin seeds. Stir the mixture well to combine all the spices with the tomato puree. Let this mixture cook on medium heat for three to four minutes. As it cooks, the oil will separate from the tomato mixture, and the mixture itself will reduce in volume by about half. This concentration of flavors is what will give your curry its depth.

    • Add Spinach and Simmer: After the tomato masala has cooked down, add the spinach and salt to the pan. Pour in half a cup of water as well. Give everything a good stir and bring to a simmer. Cover the pan and let the contents simmer for four to five minutes on medium heat. The spinach should wilt and become tender during this time.

    • Add Chickpeas and Adjust Consistency: Once the spinach is cooked, add the rinsed and drained chickpeas to the pan. Use a spatula to gently mash some of the chickpeas against the side of the pan. This will help slightly thicken the gravy and add some textural variation to the curry. If the gravy seems too thick at this point, simply add more water, a little bit at a time, until you reach your desired consistency. Let the chickpeas simmer in the gravy for another seven to eight minutes on low heat, allowing them to absorb all the flavors.

    • Finish with Garam Masala: As a final touch, take the pan off the heat and stir in the garam masala. Garam masala is a warming spice blend commonly used in Indian cuisine. It will add another layer of complexity to your curry. Give everything a final stir and your chickpea curry is complete!

    Tips for Making Perfect Chole Palak:

    • Use Fresh Spinach: Fresh spinach works best in this recipe as it adds a vibrant green color and a tender texture to the curry.
    • Adjust Spice Level: Customize the spice level according to your preference by adjusting the amount of red chili powder or green chilies used.
    • Add Lemon Juice: A squeeze of lemon juice added to the curry just before serving will brighten the flavors and add a hint of acidity.

    Variations of Chole Palak:

    • Creamy Chole Palak: Stir in some coconut milk or cashew cream for a creamy and indulgent version of the dish.
    • Spicy Chole Palak: Add extra green chilies or a pinch of cayenne pepper for a spicier kick.
    • Chole Palak with Paneer: Add cubed paneer to the curry for added richness and protein.

    Benefits of Including Chole Palak in Your Diet:

    • High in Protein: Chickpeas are an excellent source of plant-based protein, making Chole Palak a nutritious option for vegetarians and vegans.
    • Rich in Iron: Spinach is packed with iron, which is essential for maintaining healthy blood cells and preventing anemia.
    • Loaded with Vitamins and Minerals: Chole Palak is rich in vitamins A, C, and K, as well as folate, potassium, and magnesium, contributing to overall health and well-being.

    Frequently Asked Questions (FAQs) about Chole Palak:

    Q: Can I use frozen spinach instead of fresh spinach?

    A: Yes, you can use frozen spinach if fresh spinach is not available. Thaw the frozen spinach and squeeze out any excess water before adding it to the curry.

    Q: Can I make Chole Palak in advance?

    A: Yes, Chole Palak can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat gently on the stovetop before serving.

    Q: Is Chole Palak gluten-free?

    A: Yes, Chole Palak is naturally gluten-free, making it suitable for those with gluten intolerance or celiac disease.

    For more delicious Indian curry recipes, visit Manjula’s Kitchen. Explore a variety of vegetarian curries featuring a range of spices, vegetables, and legumes to add flavor and variety to your meals.For more delicious Indian recipes, check out Manjula’s Kitchen: Chole Bhature, Naan, Paneer Tikka Masala, Aloo Paratha, Vegetable Biryani.

  • Asparagus With Ginger

    Asparagus With Ginger

    https://www.youtube.com/watch?v=yWZ5RWFfUSo
    Asparagus with Ginger Recipe by Manjula

    Asparagus With Ginger

    Stir-fry asparagus is healthy and simple to prepare, yet very delicious.  Asparagus With Ginger is a beautiful dish to serve and makes a great appetizer or a side dish.
    Recipe serves 4.
    5 from 2 votes
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    Course Appetizer
    Cuisine Indian
    Servings 4 people

    Ingredients
      

    • 1 bunch of asparagus approx. 1 pound
    • 2 Tbsp olive oil
    • 1 tsp cumin seed jeera
    • 1 Tbsp minced ginger
    • 2 tsp lemon juice
    • ½ tsp salt
    • ½ tsp black pepper

    Instructions
     

    • Holding the stalk at both ends, bend gently until it breaks on its own.  Discard the hard portion of the stalk.
    • Cut the remaining asparagus spears diagonally into 2 inch pieces.
    • Bring oil to medium heat in a large frying pan that can hold all the asparagus.
    • Add cumin seeds and wait till they crack. Then add asparagus, ginger, lemon juice, salt and black pepper.
    • Stir-fry for about 4 to 5 minutes until asparagus are tender but still crunch.
    • Serve hot or at room temperature.

    Notes

    Serving Options
    • Sprinkle shredded Parmesan cheese on cooked asparagus, just prior to serving. If the asparagus is warm enough, the cheese will melt and be delicious.
    • Add 1 tablespoon sliced almonds half way through cooking the asparagus (step 5 of Method).  This will make a beautiful presentation and taste great.
    Keyword asparagus, ginger, Vegan
    Tried this recipe?Let us know how it was!

    Asparagus Ginger Stir Fry: A Flavorful Delight

    Asparagus Ginger is a flavorful appetizer that caters to various dietary needs, including being suitable for those who are diabetic, gluten-free, and seeking low-cholesterol and low-fat options. Additionally, it’s a vegan dish featuring fresh asparagus delicately sautéed with aromatic ginger, highlighting the natural flavors of the vegetables without added fats. 

    In this recipe, we combine the vibrant flavors of asparagus and ginger to create a delightful stir-fry dish that is both nutritious and delicious. Asparagus, with its tender spears, brings a unique earthy flavor, while ginger adds a refreshing zing, making this dish a perfect addition to any meal.

    Step 1: Preparing the Ingredients

    To begin, gather all the necessary ingredients for this asparagus ginger recipe. You will need fresh asparagus, ginger, oil, salt, and pepper. Wash the asparagus thoroughly and trim off the tough ends. Peel and finely chop the ginger, ensuring you have enough to infuse the dish with its aromatic flavor.

    Step 2: Sautéing the Asparagus and Ginger

    In a skillet or wok, heat some oil over medium-high heat. Add the chopped ginger to the hot oil and sauté for a minute or two until it becomes fragrant. The aroma of the ginger asparagus combination will start to fill your kitchen, enticing your senses and preparing you for the delightful dish to come.

    Step 3: Adding the Asparagus

    Once the ginger is aromatic, add the trimmed asparagus spears to the skillet. Stir-fry the asparagus and ginger together, ensuring that the spears are coated evenly with the ginger-infused oil. Season with salt and pepper to taste, enhancing the natural flavors of the dish.

    Step 4: Cooking to Perfection

    Continue to stir-fry the asparagus ginger stir-fry over medium-high heat until the asparagus is tender yet still crisp, typically for about 5-7 minutes. Be mindful not to overcook the asparagus, as you want to preserve its vibrant green color and crisp texture, providing a satisfying crunch with every bite.

    Step 5: Serving and Enjoying

    Once the asparagus and ginger are cooked to perfection, transfer the stir-fry to a serving dish and garnish with some freshly chopped cilantro or sesame seeds for an added touch of flavor and visual appeal. Serve hot alongside your favorite main course or enjoy it as a standalone dish.

    Tips for Success

    • For an extra burst of flavor, you can add minced garlic along with the ginger.
    • Feel free to incorporate other vegetables such as bell peppers or snap peas for added color and variety.
    • Adjust the seasoning according to your taste preferences, adding more ginger for a stronger flavor or a dash of soy sauce for added depth.

    Variations to Explore

    • For a spicy kick, sprinkle some red pepper flakes or drizzle with chili oil before serving.
    • Experiment with different cooking methods such as grilling or roasting the asparagus for a change in texture and flavor.

    Benefits of Asparagus and Ginger

    Asparagus is a nutrient-dense vegetable rich in vitamins A, C, and K, as well as folate and fiber. It supports digestive health, aids in weight loss, and is packed with antioxidants that promote overall well-being. Ginger, on the other hand, is renowned for its anti-inflammatory and immune-boosting properties. It aids in digestion, relieves nausea, and may even help alleviate muscle pain and soreness.

    FAQs (Frequently Asked Questions)

    Q: Can I use frozen asparagus for this recipe?

    A: While fresh asparagus is preferable for its flavor and texture, you can certainly use frozen asparagus if that’s what you have on hand. Just be sure to thaw it thoroughly before cooking and adjust the cooking time accordingly.

    Q: How do I store leftover asparagus ginger stir-fry?

    A: Store any leftovers in an airtight container in the refrigerator for up to 2-3 days. Reheat gently in the microwave or on the stovetop until heated through before serving.

    Q: Can I make this dish ahead of time?

    A: While this dish is best enjoyed fresh, you can prepare the ingredients ahead of time and stir-fry them just before serving to retain the optimal texture and flavor.

    More Recipes to Explore (H2)

    If you enjoyed making these masala peanuts, why not try your hand at some other mouthwatering recipes from Manjula’s Kitchen?

    Explore these recipes and more for a culinary journey through the vibrant and diverse flavors of Indian cuisine.

  • Spicy Sweet Potatoes

    Spicy Sweet Potatoes

    Spicy Sweet Potatoes and Yams

    Spicy Sweet Potatoes

    Spicy Sweet Potatoes and Yams is a delicious dish that makes a great appetizer. This can also be served as a snack with tea. Sweet potatoes spiced up with lemon and ginger juice makes a mouth-watering dish.
    Recipe serves 4.
    No ratings yet
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    Course Appetizer
    Cuisine Indian
    Servings 4 people

    Ingredients
      

    • 2 medium boiled sweet potatoes
    • 2 medium boiled red sweet potatoes
    • 1 Tbsp lemon juice
    • 1 Tbsp ginger juice
    • ½ tsp salt adjust to taste
    • ½ tsp black salt
    • ¼ tsp ground red pepper adjust to taste
    • ¼ tsp ground black pepper
    • ½ tsp roasted ground cumin seed

    For Garnishing:

    • 1 minced green chili adjust to taste
    • 2 Tbsp minced cilantro

    Instructions
     

    • Boil the sweet potatoes, don’t over cook.
    • Peel the skin and slice them 1/8 inch thick, it’s easy to slice after potatoes are cooled off.
    • Mix all the spices with ginger juice and lemon juice.
    • Spread the sweet potato slices over a plate.
    • Spread few drops of spice mix over every piece.
    • Stack the sweet potatoes slices over red sweet potatoe slices provides nice color white over dark pink.
    • Garnish them with minced green chili and chopped cilantro.
    • Serve them at room temperature.

    Notes

    • They can be prepared day before, garnish them just before serving.
    • If you prefer mild take out the seeds from green chili before mincing.
    • It is ok to use just white or red sweet potatoes.
    Keyword ginger, Gluten Free, Healthy, Snack, Sweet, Vegan, Yams
    Tried this recipe?Let us know how it was!

    Sweet and Spicy Potatoes Recipe: A Flavorful Delight

    For Ganesh Chaturthi celebrations, serve up Spicy Sweet Potatoes as appetizers that cater to everyone’s dietary needs, being both gluten-free, low-fat, and vegan-friendly. Indulge in the tantalizing blend of flavors with this exquisite spicy sweet potato recipe. These sweet and spicy potatoes are a delightful treat for your taste buds, offering a perfect balance of heat and sweetness. Let’s delve into how to make these delectable spicy sweet potatoes that will surely become a favorite in your culinary repertoire.

    How to Make Spicy Sweet Potato: A Step-by-Step Guide

    Step 1: Preparing the Sweet Potatoes

    Begin by preheating your oven to 400°F (200°C). Wash and scrub sweet potatoes thoroughly under running water to remove any dirt or debris. Pat them dry with a clean kitchen towel.

    Step 2: Cutting and Seasoning

    Cut the sweet potatoes into uniform cubes or wedges, ensuring even cooking. In a large mixing bowl, toss the sweet potato pieces with olive oil, salt, black pepper, and your preferred spices. You can experiment with spices like cayenne pepper, paprika, chilli powder, or a blend of your favorite seasonings to achieve the desired level of heat and flavor.

    Step 3: Roasting the Sweet Potatoes

    Spread the seasoned sweet potato pieces in a single layer on a baking sheet lined with parchment paper. Place the baking sheet in the preheated oven and roast for 25-30 minutes, or until the sweet potatoes are tender and lightly browned, flipping halfway through the cooking time for even caramelization.

    Step 4: Adding the Sweet and Spicy Glaze

    While the sweet potatoes are roasting, prepare the sweet and spicy glaze. In a small saucepan, combine honey, sriracha sauce, and a dash of soy sauce or lime juice for a tangy twist. Heat the mixture over low heat, stirring continuously until well combined and slightly thickened.

    Step 5: Glazing the Roasted Sweet Potatoes

    Once the sweet potatoes are cooked to perfection, remove them from the oven and transfer them to a serving dish. Drizzle the prepared sweet and spicy glaze generously over the roasted sweet potatoes, ensuring each piece is coated evenly.

    Step 6: Serving Suggestions

    Garnish the spicy sweet potatoes with freshly chopped cilantro for a burst of freshness and color. Serve hot as a delightful side dish alongside your favorite main course or as a standalone snack for a flavorful indulgence.

    Variations to Enhance Your Sweet and Spicy Potatoes

    • Cheesy Twist: Sprinkle grated Parmesan or cheddar cheese over the roasted sweet potatoes before adding the sweet and spicy glaze for an irresistible cheesy flavor.
    • Herb Infusion: Experiment with fresh herbs like rosemary, thyme, or cilantro to add a fragrant herbal aroma to your spicy sweet potatoes.
    • Nutty Crunch: Toss in some toasted nuts such as pecans or almonds for a delightful crunch and added nutrition.

    Benefits of Spicy Sweet Potatoes

    • Nutrient-Rich: Sweet potatoes are packed with essential vitamins and minerals, including vitamin A, vitamin C, potassium, and fibre, making them a nutritious choice for a balanced diet.
    • Antioxidant Properties: The vibrant orange hue of sweet potatoes signifies their high antioxidant content, which helps combat oxidative stress and inflammation in the body.
    • Digestive Health: The fibre present in sweet potatoes promotes healthy digestion and may aid in regulating blood sugar levels, making them suitable for individuals with diabetes or those looking to manage their weight.

    FAQs (Frequently Asked Questions)

    Q: Can I adjust the spiciness level of the dish?

    A: Absolutely! Feel free to adjust the amount of sriracha sauce or chilli powder according to your preference for heat. You can also omit the spicy elements altogether if you prefer a milder flavor profile.

    Q: Can I make this recipe ahead of time?

    A: While these sweet and spicy potatoes are best enjoyed fresh out of the oven, you can prepare the roasted sweet potatoes in advance and reheat them in the oven before serving. However, it’s recommended to prepare the sweet and spicy glaze just before serving for optimal flavor.

    Q: Are there any alternative sweeteners I can use instead of honey?

    A: Yes, you can substitute honey with maple syrup, agave nectar, or brown sugar for a vegan-friendly option. Adjust the quantity according to your desired level of sweetness.

    Explore More Delectable Recipes

    For more mouthwatering recipes and culinary inspiration, explore the following links from Manjula’s Kitchen:

    Crispy Spinach Pakoras, Vegetable Biryani, Paneer Tikka Masala, Vegetable Pakoras Recipe, Baingan Bharta (Roasted Eggplant) Recipe & Matar (Green Peas) Paneer Recipe

    Dive into the world of authentic Indian cuisine and elevate your cooking skills with these delightful recipes.

  • Cabbage With Peas (Bund Gobi and Mater)

    Cabbage With Peas (Bund Gobi and Mater)

    Cabbage With Peas

    Cabbage With Peas (Bund Gobi And Mater)

    Bund Gobi with Matar or Cabbage With Peas is a delicious main course dish with mild spices, which is a nice compliment to any meal, simple quick and easy recipe to make. Serves 3 to 4
    4.84 from 6 votes
    Print Recipe Pin Recipe
    Course Side Dish
    Cuisine Indian
    Servings 4 people

    Ingredients
      

    • 4 cup cabbage slice into fine long shreds, discard the stalk and thick stems
    • 1 ¼ cup frozen peas
    • 2 Tbsp oil
    • Pinch asafetida hing
    • 1 tsp cumin seeds jeera
    • ½ tsp mustard seeds rai
    • 2 green chili Sliced in half lengthwise
    • ¼ tsp ground turmeric haldi
    • ¼ tsp cayenne pepper lal mirch
    • ¾ tsp salt
    • ¼ tsp sugar
    • 2 Tbsp cilantro finely chopped, hara dhania

    Instructions
     

    • Heat the oil on medium high in a saucepan. Test the heat by adding one cumin seed to the oil; if seed cracks right away oil is ready.
    • Add asafetida, cumin seeds, and mustard seeds after seeds crack add green peas and green chilies, stir for a few seconds.
    • Add the cabbage, turmeric, cayenne pepper, sugar, and salt. Mix well.
    • Cover the pan and let it cook on medium heat for about 10 minutes until the cabbage is tender. Occasionally stir it. Turn the heat off when done.
    • Next add the lemon and cilantro.
    • Serve hot.
    Keyword Band Gobhi, Cabbage, Gluten Free, Matar, Mattar, Vegan
    Tried this recipe?Let us know how it was!
  • Green Beans and Peas

    Green Beans and Peas

    Green Beans and Peas

    Green Beans and Peas

    Green beans and peas is healthy side dish with mild spices, which nicely compliments kadhi or any dal.
    Serves 4 to 6
    5 from 1 vote
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    Course Side Dish
    Cuisine Indian
    Servings 0 people

    Ingredients
      

    • 4 cup French cut green beans or 16 oz frozen
    • 2 cup green peas or 6 oz frozen
    • 2 Tbsp oil
    • Pinch asafetida hing
    • 2 tsp cumin seed jeera
    • 5 red chilies lal mirch
    • 2 Tbsp washed urad dal
    • 2 tsp coriander powder dhania
    • ½ tsp turmeric haldi
    • 1 tsp salt adjust to taste
    • 1 Tbsp lemon juice adjust to taste

    Instructions
     

    • Heat the oil in a saucepan on medium-high heat. Test the heat by adding one cumin seed to the oil. If the cumin seed cracks right away, the oil is ready.
    • When the cumin seeds crack, add hing, red chilies and urad dal.
    • Stir-fry for half a minute, stop if the urad dal changes color.
    • Add green beans and peas, mix it well, and cover the pan. Turn down the heat to medium.
    • Let it cook for five to six minutes until the peas and beans are lightly tender. Do stir once in between.
    • Remove the cover and add the coriander powder, salt, and turmeric.
    • Let beans and peas cook without cover to allow the water to evaporate, this way the beans don’t become mushy. Stir the beans occasionally. Beans and peas should be lightly moist.
    • After turning of the heat add lemon juice.

    Notes

    Suggestions
    • Urad dal can be replaced with washed moong or chana dal.
    • Use as a filling to grilled sandwiches.
    Keyword beans, curry, Dal, Gluten Free, Green, Khadi, lentils, peas, Vegan
    Tried this recipe?Let us know how it was!
  • Carrot Pickle (Gajar Ka Achar)

    Carrot Pickle (Gajar Ka Achar)

    Carrot Pickle

    Carrot Pickle (Gajar Ka Achar)

    Gajar ka achar (Carrot Pickle) is a tasty condiment to serve with sandwiches or with any meal specially dishes like kadhi chawal or rajma chawal.
    4.50 from 2 votes
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    Course Chutney, Pickle, Side Dish
    Cuisine Indian
    Servings 0

    Ingredients
      

    • 5 medium carrots
    • 1 ½ tsp salt
    • 1 ½ tsp mustard seeds coarsely ground
    • 1 tsp chili powder adjust to taste
    • ½ tsp turmeric
    • ⅛ tsp asafetida
    • 1 Tbsp lemon juice
    • 1 Tbsp mustard oil or olive oil

    Instructions
     

    • Peel the carrots and cut into thin 2” slices (should be about two cups).
    • Wrap the sliced carrots in a dry towel, removing any excess water.
    • Mix all the ingredients together with the carrots and put in a glass jar. Set the jar in the sun for a day.
    • Pickle is ready the next day. Pickle can be refrigerated for about two weeks.

    Notes

    Variations
    • Add sliced green chili, sliced the long way.
    Keyword achar, carrot, Condiment, gajar, gajar achar, Gluten Free, Pickle, Spicy
    Tried this recipe?Let us know how it was!
  • Dhokla (Suji – Semolina)

    Dhokla (Suji – Semolina)

    Dhokla (Suji – Semolina)

    Dhokla is a traditional gujrati snack, spongy and fluffy in texture. Dhokla makes a great appetizer.
    Makes about 20 pieces.
    5 from 1 vote
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    Course Appetizer, Snack
    Cuisine Indian
    Servings 0

    Ingredients
      

    • 1 cup sooji semolina flour available in Indian grocery store
    • 1 cup yogurt
    • 1/4 cup water as needed
    • 1/4 tsp salt
    • 2 tsp lemon juice
    • Pinch of turmeric haldi
    • 1 green chili finely chopped
    • 2 Tbsp cilantro hara dhania finely chopped
    • 1 tsp Eno’s fruit salt Sodium Bicarbonate and Citric Acid, available in Indian grocery stores)

    For seasoning:

    • 2 Tbsp of oil
    • 1/2 tsp black mustard seed
    • 2 green peppers chopped into about 1/4 inch pieces

    Utensils to steam Dhokla:

    • Dhokla maker or if you don’t have that, use all three of the following:
    • Covered pan large enough to hold your cake rack
    • Round cake-cooling rack
    • Round 9” cake pan

    Instructions
     

    • Mix the sooji, yogurt, salt, turmeric, lemon juice, green chili, and cilantro together and make a smooth batter of a pouring consistency. Add water if needed.
    • Allow batter to rest 15 to 20 minutes.
    • Grease the cake pan and set aside.
    • Set the cake rack in the pan. Add one cup of water, just enough to touch the cake rack, and bring to a boil. This will be used to steam the dhokla.
    • When the water boils, turn down the heat to medium.
    • Add fruit salt (Eno) to the batter just before baking. The batter will foam up.
    • Quickly pour batter into a greased cake pan. Place the cake pan into the saucepan over the cake rack. Cover the pan. Steam for about 10 minutes on medium heat.
    • Check Dhokla with a knife. If the knife comes out clean, dhokla is ready. Turn off the heat and remove the cake pan from the saucepan.
    • Let it cool to room temperature, then cut into triangle or square shapes.

    Prepare the seasoning:

    • Heat oil in a small pan over medium heat. Test the heat by adding few mustard seeds to the oil; if the seeds crack right away, the oil is ready.
    • Add mustard seeds after seeds cracke add green chili stir for few seconds.
    • Drizzle the seasoning over the dhokla. Serve with Hari cilantro chutney.

    Notes

    Dhokla can be refrigerated for a few days. Before serving, heat Dhokla in a microwave or heat over steam.
    Keyword Dhokla, dokla, Flour, Gujarati, semolina, Sooji, Suji, Yogurt
    Tried this recipe?Let us know how it was!
  • Besan Puda – Cheela (Gram Flour Dosa)

    Besan Puda – Cheela (Gram Flour Dosa)

    Besan Puda Dosa

    Besan Puda – Cheela – Gram Flour Cheela

    Basen Ka Puda is a tasty low fat, quick & easy, vegan dish for breakfast or a light lunch. This recipe is quick to prepare and can be served many different ways. In my house this is a favorite dish for breakfast, folded with cheese.
    4.20 from 5 votes
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    Prep Time 10 minutes
    Cook Time 15 minutes
    Total Time 25 minutes
    Course Breakfast
    Cuisine Indian
    Servings 3 people

    Ingredients
      

    • 1 cup besan gram flour
    • 1/4 cup rice flour chawal ka atta
    • 1 tsp salt
    • 3/4 cup water, use as needed
    • 1/2 tsp cumin seeds jeera
    • 1 tsp green chili finely chopped
    • 1 cup zucchini shredded
    • 1 tabs cilantro finely chopped hara dhania
    • 6 tbsp oil for cooking use as needed

    Instructions
     

    • Shred the zucchini with the skin and keep aside.
    • Mix all the dry ingredients together: besan, rice flour, cumin seeds, and salt. Add the water slowly to make a smooth batter, the consistency of pancake batter or Dosa batter. Add the green chilies, cilantro, and zucchini. Mix well.
    • Use a non-stick skillet and place on medium-high heat. Test by sprinkling a few drops of water on it. Water should sizzle right away. Pour about 1/2 cup of the batter into the skillet and spread evenly with a back of spoon. Starting from the center, spiral the batter outward evenly to form a circle about 7″ in diameter.
    • When batter starts to dry, gently spread one teaspoon of oil over it. Wait about 30 seconds; flip the puda using a flat spatula.
    • Press the puda lightly all around with the spatula to make the puda cook evenly. Turn the puda three to four time, until crisp and brown on both sides.
    • Repeat for the remaining pudas.

    Notes

    Tips:
    Spread the batter quickly, or it will begin to dry and will be difficult to spread.
    Serving Suggestions:
    You can serve the puda with yogurt, hari chutney, spicy pickles.
    Pudas can also be served as quesadillas. Fold the pudda with shredded cheddar cheese, sliced tomatoes, or roasted vegetables.
    Variations
    Zucchini can be replaced with finely chopped spinach, shredded potatoes, or  finely shredded cabbage.
    If you make the puda without vegetables, do not use rice flour. This will cause the pudas to be very dry.
    Cilantro can be replaced with ground coriander powder.
    Keyword Besan Cheela, Healthy Breakfast, Quick And Easy
    Tried this recipe?Let us know how it was!

    How to Make Besan Cheela: Crafting a Delightful Indian Pancake

    Besan Cheela is a quick & easy bread based breakfast recipe ideal for those on a gluten free and looking for low fat vegan alternative.  Besan cheela, also known as chilla or besan chilla, is a savory Indian pancake that’s not only delicious but also packed with nutrients. Made primarily from gram flour (besan), this versatile dish can be customized with various ingredients to suit individual tastes. From shredded vegetables to aromatic spices, each component contributes to the overall flavor and texture of the cheela. Let’s delve deeper into the art of crafting the perfect besan cheela, step by step.

    Step 1: Shredding Zucchini for Besan Cheela

    The journey to creating the perfect besan cheela begins with the humble zucchini. Its vibrant green hue and delicate flavor make it an ideal addition to this traditional recipe. Start by carefully shredding the zucchini, ensuring to retain its nutritious skin. This step not only adds a delightful texture to the besan cheela but also enhances its nutritional value. Once the zucchini is finely shredded, set it aside, eagerly awaiting its incorporation into the besan cheela batter.

    Step 2: Preparing Dry Ingredients for Besan Chilla

    The foundation of a perfect besan chilla lies in the precise combination of dry ingredients. In a mixing bowl, amalgamate besan, rice flour, cumin seeds, and salt, creating the essential base for the besan cheela batter. Gradually introduce water, achieving a smooth consistency akin to that of pancake or dosa batter. The inclusion of finely chopped green chilies, fresh cilantro, and the shredded zucchini further enriches the mixture, imparting a burst of flavors and a harmonious medley of textures.

    Step 3: Heating the Skillet for Making Besan Cheela

    An indispensable element in the besan cheela-making process is a well-heated skillet. Place a non-stick skillet over medium-high heat and confirm its readiness by performing the quintessential water droplet test – the sizzle upon contact indicates the skillet’s optimum temperature for crafting the perfect besan chilla.

    Step 4: Pouring and Spreading Batter for Besan Chilla

    With the skillet primed and ready, it’s time to pour approximately 1/2 cup of the besan cheela batter onto its surface. Using the back of a spoon, adeptly spread the batter evenly, starting from the center and spiraling outward. This technique ensures the formation of a well-rounded besan chilla, approximately 7 inches in diameter, ready to be adorned with flavorful toppings.

    Step 5: Cooking the Besan Cheela to Perfection

    As the besan cheela begins to set on the heated skillet, delicately spread a teaspoon of oil over its surface. After a brief interval of about 30 seconds, gracefully flip the cheela using a flat spatula. Applying gentle pressure with the spatula ensures uniform cooking, and this process is repeated three to four times until the besan chilla attains a crisp, golden-brown exterior on both sides, tantalizing the senses with its aroma and visual appeal.

    Step 6: Repeating the Process for Besan Cheela

    The besan cheela-making process is a delightful rhythm that beckons for subsequent rounds. Repeat the aforementioned steps for the remaining batter, creating a succession of besan chillas, each promising a savory and gratifying experience. Whether enjoyed as a snack or a light meal, besan chillas stand as a testament to their versatility and irresistible charm.

    In conclusion, mastering the art of making besan cheela is not only a culinary feat but also a journey of exploration and creativity. With each step carefully executed and each ingredient thoughtfully incorporated, you can create a dish that delights the palate and nourishes the body. So, gather your ingredients, heat up your skillet, and embark on the flavorful adventure of making besan chillas – a dish that’s sure to become a favorite in your kitchen repertoire.