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Category: Healthy Recipes

Healthy Indian Recipes: Delicious and Nutritious Options

Eating healthy doesn’t mean you have to sacrifice flavor, especially with the wide array of Indian vegetarian recipes available. Whether you are looking for vegetarian Indian recipes, Indian vegetarian dinner recipes, or traditional Indian recipes vegetarian style, this guide offers a selection of delicious and nutritious dishes. Let’s explore some healthy Indian recipes that you can enjoy for every meal.

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 healthy Indian recipes. It is also a great example of low carb Indian vegetarian recipes that are both nutritious and delicious.

Moong Dal Cheela

Moong Dal Cheela, or lentil pancakes, is a high protein Indian food that makes a great breakfast within vegetarian Indian 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 Indian healthy 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 Indian vegetarian dinner recipes 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 Paneer

Palak Paneer is a popular paneer recipes made with spinach and cottage cheese. This dish is rich in iron and protein, making it a suitable option for Indian vegetarian recipes. It can be paired with whole wheat roti or brown rice for a balanced meal, making it one of the best vegetarian Indian recipes for dinner.

Dinner Recipes

Baingan Bharta

Baingan Bharta is a smoky and flavorful eggplant dish that fits perfectly within Indian vegetarian dinner recipes. This dish is made by roasting eggplants and cooking them with tomatoes, and spices. It’s a delicious and nutritious way to enjoy Indian recipes vegetarian style.

Mixed Vegetable Curry

Mixed Vegetable Curry is a hearty and nutritious dish that combines a variety of vegetables with aromatic spices. This dish is a staple in Indian vegetarian recipes and is a perfect indian dinner recipes It’s a great way to incorporate more vegetables into your diet and enjoy healthy Indian recipes.

Snack Recipes

Sprout Salad

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

Masala Corn

Masala Corn is a quick and easy snack made with boiled corn kernels, spices, and lime juice. This snack is not only tasty but also fits perfectly into the healthy Indian recipes category. It’s a great way to enjoy a healthy and satisfying snack.

Dessert Recipes

Fruit Chaat

Fruit Chaat is a nutritious and refreshing Indian dessert made with a mix of fresh fruits, spices, and lime juice. This dessert is a delightful example of Indian healthy 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 healthy Indian recipes. This traditional Indian sweet is modified to reduce sugar content while retaining its delicious taste.

Enhancing Your Healthy Menu

To make your healthy menu even more delightful, consider adding dishes from related categories that complement these Indian vegetarian recipes. Adding Indian snacks like masala corn and sprout salad can provide a variety of flavors and textures. For a sweet ending, explore Indian desserts such as fruit chaat and carrot halwa, made with healthy ingredients. Incorporating healthy recipes like quinoa salad and mixed vegetable curry 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 paneer or baingan bharta can add a touch of authenticity to your meal.

Frequently Asked Questions (FAQs)

Q: What are some popular Indian vegetarian recipes? 

A: Some popular Indian vegetarian recipes include Oats Upma, Moong Dal Cheela, Quinoa Salad, Palak Paneer, Baingan Bharta, Mixed Vegetable Curry, Sprout Salad, Masala Corn, Fruit Chaat, and Carrot Halwa.

Q: How can I make traditional Indian food healthy? 

A: To make traditional Indian food healthy, try recipes like Oats Upma, Quinoa Salad, and Palak Paneer. These recipes are modified to include more vegetables and whole grains while retaining their authentic flavors.

Q: What are some vegetarian Indian recipes for a party? 

A: Some vegetarian Indian recipes for a party include Palak Paneer, Mixed Vegetable Curry, Sprout Salad, and Masala Corn. These dishes are flavorful and perfect for gatherings while being mindful of health.

Q: Can I prepare healthy Indian food in advance? 

A: Yes, many healthy Indian recipes can be prepared in advance and stored. Snacks like Masala Corn and Sprout Salad can be made ahead of time, while dishes like Quinoa Salad and Mixed Vegetable Curry can be prepped and refrigerated.

Q: What are some healthy options for Indian vegetarian food? 

A: Some healthy options for Indian vegetarian 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

Indian vegetarian recipes are a celebration of healthy and flavorful foods. Whether you’re looking for vegetarian Indian recipes or Indian vegetarian dinner 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 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 an Indian vegetarian recipe to suit every taste. Happy cooking and healthy eating!

  • Salted Mint Lassi (Salted Yogurt Drink)

    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.

    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

    Method

    1. 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.

    2. Pour it over ice cubes and garnish with roasted cumin seed powder and mint leave.

    3. Lassi can be made one day in advance and refrigerated.

    *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.
    Beverages
    Indian

  • Curried Quinoa Salad with Roasted Cauliflower

    Recipe submitted by Madhu

    Curried Quinoa Salad with Roasted Cauliflower

    Curried Quinoa Salad with Roasted Cauliflower is very filling and nutritious. Its a healthy appetizer for those trying to cut down on their meal and find a comforting solace in salad option.

    Ingredients:

    • 1/2 Cup Quinoa
    • 1 Cup Homemade Vegetable Stock / Water
    • Turmeric – a pinch
    • 1/4 tsp Coriander Powder
    • 1/4 tsp Cumin Powder
    • Salt
    • 1/4 tsp Red Chili Powder

    For roasting cauliflower:

    • 1 small Cauliflower (cut into 1 inch florets)
    • 1/4 tsp Turmeric
    • Salt
    • 1 Tbsp Olive Oil

    Other

    • 1/2 Cup Red Kidney Beans cooked (if using canned beans, drain and wash well with water)
    • 1/2 Cup Cucumber chopped
    • Parsley / Cilantro – a couple of sprigs, chopped
    • Roasted Cashew nuts – a handful
    • Dried Cranberries / Raisins – a handful

    For dressing :

    • 1 Tbsp Olive Oil
    • 1/4 Cup Plain Greek Yogurt
    • 1 Tbsp Lemon Juice
    • Lemon Zest – of half a lemon
    • Salt
    • Pepper

    Method

    1. Place the quinoa in a strainer and wash well under running water for 2 minutes. Place the quinoa along with vegetable stock in a pan and add turmeric, coriander powder, cumin powder, red chili powder and salt. Bring it to boil. Then simmer and cook till all the liquid is absorbed and the quinoa looks transparent. Keep aside.

    2. Preheat oven to 400F. Place the cauliflower florets on a aluminium foil lined baking tray. Sprinkle salt and turmeric on top. Drizzle olive oil and bake for 30 minutes till the florets are cooked and slightly brown and caramelized.

    3. In a serving bowl, place the quinoa, roasted cauliflower, red kidney beans, chopped cucumber, parsley, cashew nuts, cranberries and mix together.

    4. Whisk the yogurt and olive oil together. Then make a simple dressing by mixing it with lemon juice, lemon zest, salt and pepper. Pour the dressing over the top of the salad and serve.

    Salad
    Indian

  • Mixed Bean Salad

    Recipe submitted by Aaradhana Singh

    Mixed Bean Salad

    Mixed Bean Salad is a simple, tasty, heart healthy, high protein and fiber, and low fat dish. You can choose beans and vegetables of your choice also.

    Ingredients:

    • 1 Cup Kidney Beans
    • 1 Cup Black Eyed Peas 
    • 1 Cup Chick Peas
    • 1/2 Cup Finely Chopped Bell Pepper
    • 1/4 Cup Finely Chopped Celery
    • 10-15 sticks Finely Chopped Cillantro
    • 1/2 Cup  Finely Chopped Cucumber
    • 1-1.5 inch piece Finely Chopped Ginger
    • 2 Finely chopped Green chilli (or according to taste)
    • 6-8 sticks Finely Chopped Spring Onion
    • 1 Cup  Finely Chopped Tomato
    • 1 Cup  Chopped Lettuce
    • Salt According to taste
    • 1 tsp Black Pepper Powder
    • 1.5 tsp Dry Mango Powder
    • 2 tsp Chat Masala
    • 1 tbsp Lemon Juice
    • 1 tbsp Extra virgin olive oil

    Method

    1. 1. Soak Kidney Beans,Black Eyed Peas,Chick Peas overnight and pressure cook them for 2 whistles.

    2. 2. Take a big bowl. Add all mixed beans.

    3. 3. Mix all the chopped vegetables into the beans.

    Dressing:

    1. 4. Take a seperate bowl. Add extra virgin Olive oil, salt, black pepper, dry mango powder, chat masala and lemon juice. Mix well.

    2. 5.Add the dressing to salad.

    3. 6.Garnish with cillantro.

    Note: Mix everything 10 minutes before serving.

    Salad
    Indian

  • Ari Pathal (Rice Pathal)

    Recipe submitted by Dhanya Keloth

    Ari Pathal (Rice Pathal)

    This bread is called Ari Pathal (Rice bread). This is my moms recipe (from Kerala) . It is normally served for breakfast or for snack, it can be eaten as it is or with potato masala curry or with chutney.

    Ingredients:

    • 1 cup Rice flour
    • 1/2 cup Coconut Grated -( if using dried shredded ones sprinkle some warm water ,mix and keep aside for it to soften)
    • ½ cup Chopped Shallots or red onions
    • 1 tsp Jeera
    • 1/2 tsp Salt – or to taste
    • 2 cups Water – (hot)

    Method

    1. Roast the rice flour for about 5 minutes on medium heat . (don’t brown it)

    2. Boil 2 cups of water on the other stove while You are roasting the rice flour

    3. Transfer the roasted flour in to a wider bowl and make a well in the center .

    4. Add salt and the half the water(straight from the stove) and mix with a spoon , slowly add the remaining water and give it a good mix. Keep aside for some time for it to cool

    5. Meanwhile chop onions finely , keep the other ingredients ready

    6. Now knead the flour with hand just like we do for chapattis

    7. Heat oil on Medium high

    8. Make lemon size balls( greasing hands with oil will prevent it from sticking)

    9. Press gently each balls with palms just like we do for Kachoris. Shape the edges if needed( this is

    10. Traditionally done on banana leaves but I shaped it on wax paper today. Zip-Loc bags can also be used)

    11. Flip the pressed ones on hand and deep fry ( 5 min or until it turns light golden brown)

    rice
    Indian

  • Colorful Antipasti Bread

    Recipe submitted by Haddas Friedman

    Colorful Antipasti Bread

    This Colorful Antipasti Bread is a delicious, beautiful, and most importantly fun, low fat and healthy bread to make! (I received the original recipe from Oren Giron)

    For the dough:

    • 1 Kg of sifted white flour (for the best results use Bread Flour, if you can't find any, regular white flour will do the trick)
    • 30 gr dry yeast
    • 450-600 milliliters of lukewarm water (depending on how moist the flour is)
    • a bundle of fresh Basil chopped
    • 50 gr of sugar
    • 20 gr of salt
    • 100 gr grated Parmesan cheese

    For the filling:

    • 3 courgettis, sliced and lightly roasted in the oven
    • 2 red peppers, roasted and pealed
    • 2 small sweet potatoes roasted in the oven
    • (you can also use an eggplant sliced and roasted, or other veggies you like roasted in the oven)

    Method

    1. Roast and prepare the vegetable filling you intend on using in the bread.

    2. Place all of the dough's ingredients in a mixer bowl with 450ml of water and start mixing. If dough seems a little dry add a bit more water until it forms into a smooth soft ball (but no more than 600ml), this should take about 10 minutes. you can also do this by hand.

    3. Place the dough in a bowl, cover it and let it rise until volume has doubled. This takes about one hour, depending on the weather 🙂

    4. Preheat the oven to 200C.

    5. Divide the dough into 3 equal pieces and roll out each one into a rectangle (do not over knead the dough, or it will turn elastic and hard to work with).

    6. Place a third of the vegetables on each rectangle leaving the edges empty (see photo).

    7. Fold each vegetable topped rectangle into an oval shaped loaf (see photo).

    8. Place loaf on baking dish lined with a baking sheet, cover and let rise until the loaf doubles in volume.

    9. Dust the tops of the loafs with flour and make small incisions on top with a knife.

    10. Bake for 230C for 15 minutes and then reduce to 200C for about 20 minutes.

    11. Take a peek in the oven near the end, when the bread is nice and brown (the bottom too) its ready.

    12. Let cool before slicing.

    Bread
    Indian

  • Zucchini Kheer (Payasam)

    Recipe submitted by Vani Hegde

    Zucchini Kheer (Payasam)

    In India, Kheer / Payasam is mainly meant for serving to the God. Also, its very convenient to prepare Kheer when you want to prepare some sweet dish in less time. Main ingredients needed for any kind of Kheer are – milk and sugar / jaggery. Different varieties of Kheer are prepared by adding other thing with these main ingredients. When we were in Bangalore, I was getting nice bottle gourd from 'Reliance Fresh' almost throughout the year. I used to prepare Bottle-gourd Kheer frequently. After coming to Australia, I tried preparing same kind of Kheer using Zucchini. To our surprise, it resembled the same taste of Bottle-gourd Kheer! These days, I never look for bottle-gourd in the shops; we got used to the taste of zucchini itself!

    Zucchini Kheer (Payasam)is a delicious quick & easy healthy dessert.

    Ingredients:

    • 1 Zucchini
    • 1 1/2 cups  Whole milk
    • 1 1/2 cups  Water
    • 1/2 cup  Sugar
    • 3 to 4 spoons Semolina / sooji rava
    • Pinch of salt
    • 2 Cardamom
    • 2 Cloves
    • Few strands of saffron (optional)

    Method

    1. Peel the zucchini and cut into medium size cubes.

    2. Add water to chopped zucchini and bring to boil.

    3. Once the zucchini cubes are half cooked, add milk, sugar and pinch of salt. 

    4. Wash the semolina and drain all the water. Add this to the boiling Kheer and mix it well so that no lumps are formed.

    5. Boil this Kheer for 6 – 7 minutes. If you wish, add few strands of saffron while boiling. This will give a nice aroma and color to the Kheer.

    6. Powder the cardamom seeds and cloves finely.

    7. Before switching off the flame, add the powdered cardamom and cloves and stir it once.

    8. Serve the Kheer hot or cold. For garnishing, you can you some dry fruits if you want.

    Tips:

    1. Same way, you can prepare Kheer with bottle-gourd also.
    2. Semolina will thicken the consistency. If you want the Kheer to be more thicker, increase the quantity of semolina.
    3. Adding 1 – 2 spoons of jaggery along with sugar will give a nice taste to this Kheer.
    Dessert
    Indian

  • Raspberry Mango Coconut Smoothie

    Recipe submitted by Shruthi Bajaj

    Raspberry Mango Coconut Smoothie

    This drink is inspired by my absolute favorite drink at KAFE, a hip and healthy restaurant in the beautiful Ubud, Bali. A refreshing combination of mangoes, raspberries, and coconut, this drink rejuvenates and re-hydrates from the inside.

    I have chosen coconut milk for 2 reasons:

    1) it is cooling and calming (and hence decreases Pitta!), and

    2) it doesn't violate any of the Ayurvedic food combination rules.

    If you prefer less viscous smoothies, simply substitute the coconut milk for coconut water.

    Enjoy this drink on an empty stomach and at least a half hour before a snack or meal.

    Ingredients:

    • 2 cups fresh sliced mango
    • 1 cup fresh raspberries
    • 1-1.5 cup lite coconut milk
    • 1-2 Tbsp agave nectar or brown rice syrup – adjust to taste
    • 1/2 tsp rose water – cooling and anti-inflammatory!
    • Water – adjust to desired consistency

    Method

    1. Add everything to a blender. Blend until creamy. Drink at once!

    Beverages
    Indian

  • Puran Poli – Sweet Flatbread

    Puran Poli – Sweet Flatbread

    Puran Poli is a sweet flat bread with a sweet dal lentil filling. This is a popular bread in the states of Gujarat and Maharashtra. Puran poli is a wonderful breakfast dish, and can also be served as a snack.

    Ingredients:

    • 1/2 cup of whole wheat flour (atta)
    • ¼ cup all-purpose/plain flour (Maida)
    • 2 tablespoons oil
    • Approximately 1/3 cup water

    Filling

    • ¾ cup Toor dal (Ahrar dal) (available in Indian grocery stores)
    • 1 cup sugar
    • ½ teaspoon turmeric
    • 1 teaspoon cardamom powder (elaichi)
    • ¼ teaspoon nutmeg (jaiphal)

    Also Needed

    • Approximately 3 tablespoons oil
    • Approximately ½ cup of dry whole wheat to roll the bread

    Filling

    1. Wash and soak the toor dal in two cups of water for at least four hours. Dal will double in volume after soaking. Discard any remaining water.

    2. Add toor dal and turmeric to two cups of water and cook in a heavy pan over medium-high heat. When dal boils, remove the yellow foam from the top. Reduce the heat to medium and cover the pan.

    3. Let it cook for 25 minutes, adding more water if needed. Dal should be very soft and mushy.

    4. Add sugar and cook until the dal looks like paste and starts to hold together. Add cardamom and nutmeg powder and mix well. The dal filling will be very soft and sticky.

    Dough

    1. In a bowl, mix whole-wheat flour, all-purpose flour, and oil; add water slowly to make a very soft dough. The dough should not stick to your fingers. Cover the dough and set it aside. Let it rest for at least ten minutes.

    Making Puran Poli

    1. Divide both the dough and the dal filling into ten equal parts. The parts of the dal filling should be about 2½ times that of the dough balls.

    2. Roll the dough balls into 2½”-diameter circles. Place one part of the filling in the center of each. Seal by pulling the edges of the rolled dough together to make a ball. Proceed to make all ten balls. Let the filled balls settle for three to four minutes.

    3. Heat the skillet on medium-high heat. To test, sprinkle a couple of drops of water on the skillet. The water should sizzle right away.

    4. Press the filled ball lightly on both sides on a surface covered with dry whole wheat flour.

    5. Lay the balls on the sealed side up and lightly press them into circles about 2” in diameter. Roll the balls gently into 5” circles. If the dough sticks to the rolling pin or rolling surface, lightly sprinkle dry whole wheat flour on both sides of the semi-rolled puran poli.

    6. Place the Puran poli in the skillet. When it starts to change color, flip it over. You will notice some golden-brown spots.

    7. After a few seconds, spread one teaspoon of oil on the puran poli. Flip them again and lightly press the puffed areas with a spatula. Flip again, and press with the spatula making sure the puran poli are golden-brown on both sides.

    8. Repeat the same process for the remaining.

    9. Puran poli is ready to be served and it tastes best when eaten hot.

    Tips

    1. When cooking the dal, use a large pot to prevent it from boiling over, as this can happen very easily.

    2. Cooked Puran Poli can be stored for a week in the refrigerator.  Re-heat over a skillet or in the toaster oven.

    Variation

    Puran Poli can be prepared using Chana dal, however, it has to be cooked for a slightly longer time.   

    Bread
    Indian

  • Bean Sprouts Salad Spring Roll

    Recipe submitted by Spoorthy Prasad

    Bean Sprouts Salad Spring Roll

    This Bean Sprouts Salad Spring Roll recipe is Vietnamese cuisine inspired salad. I give credit to my very dear friend Anaya for this recipe and she in turn gives credit to her friend and food network. 

    No matter what changes we make, this spring roll is tasty, healthy, very filling, very colorful, and quick & easy to make. It has always been a very big hit whenever I have taken to potluck. Hope you all enjoy it.

    This versatile spring roll can be eaten with mint sauce or cilantro. I have used mint dressing in this recipe. I especially like this since it is not fried, tasty and a healthy salad which I like to skip a meal and eat this instead.

    Ingredients:

    • 3 Cups Bean sprouts
    • 1 Cup Carrots (thin French cut)
    • 1 Cup Beets (thin French cut)
    • 1/2 Cup Cilantro (finely chopped)
    • 1/3 Cup Roasted peanuts (skin removed)
    • 1 tsp Black sesame oil
    • 1/4 tsp Salt (or to taste)
    • 1/4 tsp Pepper powder (or to taste)
    • 1 Green chili (finely chopped)
    • 1/2 Lime juice (squeezed)
    • 1 package Rice spring roll wrappers

    Mint Dressing:

    • 1/2 Cup Mint (chopped)
    • 2 Green chillies
    • 1/2 tsp Ginger (shredded)
    • Salt to taste
    • 2 tbsp Jaggery
    • 1/2 Cup Water (or more – to use in the blender)

    Dressing Preparation

    • Mix everything in a blender.
    • Adjust chilies and salt according to taste.
    • Dilute more if desired.

    Method:

    1. In a mixing bowl take 3 cups of bean sprouts and set aside.

    2. Cut carrots and beets into thin strips and add to bean sprouts. Chop cilantro and green chilies finely and add to the bowl.

    3. Dry roast 1/3 cup of peanuts without oil and mix it in.

    4. Add I tsp of black sesame oil, salt, pepper powder, lime juice and set aside for 15 minutes.

    5. Now take the rice paper wrapper (Available in all Chinese/Vietnamese grocery store) and follow the instructions on the wrapper to fold it.

    6. Divide the salad into 10 equal parts or stuff in a handful at a time.

    7. Most of the rice paper needs to be soaked in water for 2-3 minutes and put the stuffing in and roll it. Once put in water it becomes very soft and pliable.

    Tips

    1. Tastes best when served immediately after the salad is wrapped.
    2. If planning to make for a party, make the stuffing ready and wrap it 30 minutes before or if wrapped at an earlier time, roll each wrap in saran wrap so that it does not stick to each other.
    3. Be innovative and add vegetables and nuts as per your taste.
    4. Serve on a fancy bowl or lettuce.
    Salad
    Indian

  • Hot and Cold Bean Salad in Lettuce Cups with Tomato Lime Dressing

    Recipe Submitted by Revathi Madhan

    Hot and Cold Bean Salad in Lettuce Cups with Tomato Lime Dressing

    This Hot and Cold Bean Salad in Lettuce Cups with Tomato Lime Dressing recipe is full of color and bursting with flavors and textures.

    The best way to serve this salad is both hot and cold at the same time. Confused!? Well, don't be.

    One ingredient is warm and the rest of them are cold. The best thing is that the cup in which it is served can also be eaten (so minimal washing after).

    That is a well deserved bonus for all the busy bees out there along with the recipe being a healthy vegan and a great meal for those who are diet conscious.

    Ingredients:

    • 1 Can of Cannellini beans (400gm)
    • 2 Celery sticks 
    • 1 Red bell pepper
    • 1 Yellow bell pepper
    • 1 Ripe avocado
    • 1 Cucumber (medium)
    • Mint leaves (handful)
    • Coriander leaves (handful)

    Salad dressing:

    • 70 ml  Ready made tomato juice
    • 25-30 ml  Lime juice
    • 1-2 tbsp  Flax seed oil
    • Lemon thyme (few sprigs)
    • 2 Garlic pods (small)
    • 1 Thai red chili
    • Salt (to taste)
    • Pepper powder (to taste)

    Lettuce Prep:

    • 3-4 Whole iceberg lettuce leaves or gem lettuce leaves :
    • Wash and trim the edges of the leaves.
    • 1/2 hour before serving time, take a large bowl of cold water and add ice cubes. 
    • Plunge the lettuce leaves in this ice cold water.

    Method

    1. Wash and chop the veggies. Keep the chopped avacado in a seperate bowl. Refrigerate rest of the veggies.

    2. Wash the mint and coriander leaves and chop coarsely

    3. Grate the garlic finely. 

    4. De-seed and chop the red chili.

    5. Finely chop the lemon thyme sprigs.

    6. Mix all the ingredients given for the salad dressing and refrigerate.

    Assemble and serve:

    1. In a large bowl add the chopped veggies except avocado, mint and coriander leaves.

    2. Add half the dressing and mix two to three times.

    3. Drain and rinse the beans to get rid of the excessive salt. Add fresh water (just enough to barely cover the beans).

    4. Cook in microwave high for 4-5 mins until pipping hot.

    5. Add this to the veggie mix along with the avacado and toss once.

    6. Serve immediately in the chilled lettuce cups along with the reserved salad dressing.

    Notes:

    • Avocado can turn mushy if mixed at the beginning and will not look and taste nice.
    • It is important to serve the dressing chilled even if the salad is at room temperature. The reason being, flax seed oil contains more than 50% of good fats (omega 3 and omega 6) which gets destroyed when heated. Even though this is a healthy oil,1-2 tbsp is enough as it does comes with more or less the same amount of calories as the others. If this oil is unavailable, please kindly use olive oil or peanut oil for a smoky tasty.

     

    Points to remember:

    • Buy fresh vegetables and cut them before 20 minutes or so before serving time.
    • Refrigerate all the vegetables added in this salad before and after cutting them until serving time.
    • Add as many colorful vegetables as possible.
    Salad
    Indian

  • Crunchy Bean salad with beetroot and fruits

    Recipe submitted by Aditi Gupta

    Crunchy Bean salad with beetroot and fruits

    My recipe for this month's contest is Crunchy Bean salad with beetroot and fruits. It is a fresh and healthy salad, and also very quick & easy to prepare. The fruit give this salad a sweet taste.

    1/2 Cup sprouted moong

    • 1/2 Cup sprouted moong
    • 1/2 Cup boiled chick peas
    • 1/4 Cup chopped cucumber
    • 1/4 Cup chopped apple
    • 1/4 Cup chopped beetroot
    • Chopped grapes 8-10
    • 1 chopped green chili (optional)

    Salad Dressing:

    • 1/2 teaspoon black pepper
    • Salt to taste
    • 1 tablespoon orange jest
    • 1 tablespoon lemon zest
    • 2 tablespoon orange juice
    • 2 tablespoon lemon juice
    • 1 teaspoon chaat masala

    For Garnish:

    • 2 Strawberries sliced
    • 2 Green chillies slit
    • 1 tablespoon chopped cilantro

    Method

    1. Mix all the salad dressing ingredients together. Keep aside.

    2. In a big bowl mix moong dal & chick peas

    3. Add chopped cucumber, apple, grapes, beetroot & green chili

    4. Pour the salad dressing

    5. Mix well

    6. Take a serving dish transfer the sprouts and chick pea mixture.

    7. Sprinkle chopped cilantro on top

    8. Garnish with strawberries & green chilies.

    Salad
    Indian

  • Til ki Burfi (Sesame Seed Burfi)

    Til ki Burfi (Sesame Seed Burfi)

    Til ki Burfi is a healthy, quick & easy way to make home-made sweet snack which can also be offered as a dessert post meal. Its a must try recipe during winters.

    Ingredients

    • 1 cup heavy milk
    • 1 cup milk powder
    • 3/4 cup sesame seeds
    • 1/2  cup sugar
    • 1/8 teaspoon cardamom powder

    Method

    1. Roast sesame seeds over medium heat till they are golden in color. This should take about 3-4 minutes. Keep aside.

    2. In a non-stick frying pan add heavy cream and milk powder mix it well. Cook over medium-high heat, stir continuously till the mixture starts to bubble.

    3. Lower the heat to medium and keep stirring and scraping the sides and bottom of the pan, until mixture is reduced to thick paste and starts coming together. This should take 8-10 minutes.

    4. Add roasted sesame seeds and mix well. Stir for another 2-3 minutes until mix start looking soft dough.

    5. Lower the heat to low and add sugar and cardamom powder and mix it well. This will become soft in texture after adding sugar.

    6. Keep stirring for 1-2 minutes and bring the burfi back to dough texture.

    7. Spread burfi mixture onto the greased plate, approximately ½ inch thick. Let it sit for at leadt two hours at room temperature. Cut burfis to desired shape; square or diamond shape works well.

    8. The burfis will store well in an airtight container, at room temperature for up to 2 weeks.

    Dessert
    Indian

  • when almond meets cashew

    Recipe submitted by Bhavya Murthy

    when almond meets cashew

    Indulge in the perfect blend of almonds and cashews with this delectable dessert. This recipe features roasted and ground almonds combined with creamy butter and a touch of cinnamon, forming the base of delightful almond bakes.

    Dipped in a rich, cardamom-flavored cashew paste, this sweet snack is not only gluten-free but also incredibly healthy.

    Ideal for those seeking a nutritious yet indulgent treat, this dessert is a wonderful addition to any gluten-free diet and perfect for satisfying sweet cravings.

    For the almond bakes:

    • 1 cup roasted and ground almonds
    • 1 stick unsalted butter
    • 1 cup powdered sugar
    • 1/2 tbsp vanilla extract
    • 1 cup all purpose flour (or 1 cup quick oats)
    • 1/2 tsp cinnamon powder
    • chopped almonds for garnish

    Dip for the bakes:

    • 2 cups whole milk (or 1 cup whole milk + 1 cup soy milk)
    • 1 cup cashew paste
    • 1/2 tin condensed milk
    • 1/2 tsp cardamom powder

    Method

    1. In a bowl, beat butter till creamy.

    2. Add powdered sugar, vanilla extract and cinnamon powder and mix well till the mixture is creamy.

    3. Add the ground almonds and mix well.

    4. Add the all purpose flour (or oats) little by little and mix well.

    5. Refrigerate the mixture for about 1 hour.

    6. Preheat oven to 350F.

    7. Form the dough into small balls. Place the balls on an ungreased baking sheet.

    8. Bake at 350F for 15-20 mins till the edges turn brown.

    Method

    1. Soak about 8-10 cashews in warm milk for about half an hour.

    2. Grind the soaked cashews to a smooth paste.

    3. In a thick bottomed pan add little water. Add milk to the pan. Bring it to a boil.

    4. Now add the cashew paste and cardamom powder. Mix well.

    5. Boil this mixture until it reduces to about half of the original quantity.

    6. Now slowly add condensed milk while stirring. Bring it to a boil.

    7. Add the almond bakes to this mixture.

    8. Garnish with almonds.

    9. Serve it warm or cold. It tastes heavenly!!

    Dessert
    Indian

  • Almond Poli with Walnut Khoya Filling

    Recipe submitted by Sangeetha Jagan

    Almond Poli with Walnut Khoya Filling

    The Almond Poli with Walnut Khoya Filling is a delightful fusion of traditional Indian flavors and healthy ingredients.

    This unique recipe features a rich and creamy khoya filling, enhanced with the nutty goodness of walnuts, all encased in a soft, almond-based outer layer.

    The combination of these elements creates a dessert that is not only delicious but also packed with nutritional benefits.

    For outer covering:

    • 1/2 Cup All purpose flour
    • 1/4 Cup Dry Ground almond powder
    • pinch of Salt
    • 3 Tbsp Oil
    • 1 Tsp Ghee
    • pinch of Lemon yellow food color (optional)
    • 1/8 Cup Water

    For walnut khoya filling:

    • 2 Cups Milk ( I used low fat milk)
    • 1 Cup Sugar
    • 1/2 Cup Dry ground walnut powder
    • 1 Tsp Cardamon powder

    Method

    1. Mix in all the ingredients listed under "for outer covering" to form a soft, non-sticky dough. Knead this dough for at least 10 minutes and let it sit for 30 minutes to 1 hour before making the poli. Meanwhile lets make the filling.

    2. Heat milk in a wide pan and bring it to boil. Now add sugar, cardamom, walnut powder and let the mixture cook on a medium flame.

    3. Cook the mixture until it reduces to khoya consistency or when the mixture solidifies and starts leaving the pan. It can also be referred to as halwa consistency.

    4. Turn off the heat and walnut khoya filling is ready. This filling by itself is a great dessert. I could not stop munching on this filling while making my polis..

    5. Now divide the dough into 5-6 medium sized balls. Pat the ball with your fingers into a small circle and place 2 tablespoons of walnut filling into it. Now seal the filling with the dough and roll into a chapati. We can make thinner or thicker polis as we wish, but take care not to tear the outer covering. No flour is required for rolling the dough, because its so elastic and non sticky.

    6. Repeat the same with rest of the dough and filling. Now cook the poli on a hot non-stick pan with few drops of ghee if desired on a low flame. Cook on each side for 2-3minutes until golden brown spots appear on each side.

    7. Warm polis are ready to be enjoyed with a splash of ghee on it.

    Bread
    Indian

  • Sabudana Kheer (Tapioca Pudding)

    Sabudana Kheer (Tapioca Pudding)

    Sabudana kheer is a gourmet dessert. Kheer is lightly flavored with cardamom and saffron. This is a quick & easy recipe to make.

    Ingredients

    • 1/3 cup tapioca (sabudana, sago)
    • 3 cups milk
    • 3 tablespoons sugar
    • 1 tablespoon sliced pistachios
    • Few strands of saffron
    • 1/4  teaspoon cardamom powder

    Method

    1. Wash and soak the tapioca in about 1/3 cups of water for at least two hour, Sabudana will soak up most of the water and become light and fluffy.

    2. Boil the milk in heavy bottom pan after milk comes to boil let it boil for about another 8 to 10 minutes making sure stirring occasionally so milk does not burn in bottom of the pan.

    3. Add the tapioca cook until tapioca is soft and has become translucent this should take about 4 minutes.

    4. Next add sugar, cardamom, pistachios, and saffron and boil for 2 to 3 minutes. Turn off the heat. As kheer will cool become little thicker in consistency.

    5. Kheer can be served chilled or warm.

    Dessert, kheer
    Indian

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