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Tag: Low Calorie High Protein Meals

Low Calorie High Protein Meals for a Balanced Diet
Maintaining a balanced diet is crucial for overall health, and incorporating low calorie high protein meals into your routine can help you achieve your dietary goals without sacrificing flavor or satisfaction. 

These are high protein vegetarian meals ideal for those looking to manage their weight, build muscle, or simply enjoy nutritious food. 

This article will explore a variety of high protein low calorie meals and provide ideas for easy Indian recipes that are low calorie high protein meals that are both delicious and nutritious.
Benefits of Low Calorie High Protein Meals

Weight Management: High protein meals can help you feel full longer, reducing overall calorie intake.
Muscle Building: Protein is essential for muscle repair and growth, making these meals ideal for fitness enthusiasts.
Nutrient Density: These meals often include a variety of vegetables and lean proteins, providing essential vitamins and minerals.

Popular Low Calorie High Protein Meals
1. Grilled Tofu and Vegetable Skewers
This is a perfect example of simple low calorie high protein meals. Tofu is an excellent source of plant-based protein, and when paired with colorful vegetables, it makes for a nutritious and filling meal.
2. Lentil and Quinoa Salad
Lentils and quinoa are both high in protein and low in calories, making them ideal for easy low calorie high protein meals. Add some fresh vegetables and a light dressing for a refreshing and healthy salad.
3. Chickpea and Spinach Stew
This hearty stew is packed with protein and fiber from chickpeas and spinach, making it one of the best high protein low calorie meals. It’s a warming dish perfect for any time of the year.
4. Greek Yogurt with Berries and Nuts
For a quick and easy meal, Greek yogurt topped with fresh berries and a sprinkle of nuts offers a delicious balance of protein and low calories. This dish is a great example of easy high protein low calorie meals.
Incorporating Low Calorie High Protein Meals into Your Diet
Incorporating these meals into your diet can be simple and straightforward. Here are some tips to help you get started:

Plan Ahead: Preparing meals in advance can save time and ensure you have healthy options available.
Use Fresh Ingredients: Fresh vegetables, lean proteins, and whole grains make for nutritious and satisfying meals.
Experiment with Flavors: Don’t be afraid to try new spices and herbs to add variety and excitement to your meals.

More Low Calorie High Protein Meal Ideas
Stir-Fried Vegetables with Tempeh
Tempeh is another great plant-based protein source. Stir-fry it with a variety of vegetables for a quick and nutritious meal.
Black Bean and Avocado Wrap
This wrap combines the protein power of black beans with the healthy fats from avocado. It’s a filling and delicious meal that’s easy to prepare.
Eggplant and Mushroom Curry
For a hearty and flavorful dish, try an eggplant and mushroom curry. These vegetables are low in calories but rich in nutrients and flavor. It’s a great main course dish.
Tofu Scramble with Vegetables
A tofu scramble is a versatile dish that can be customized with your favorite vegetables. It’s an excellent way to start your day with high protein, low calorie foods.
Spinach and Chickpea Salad
This salad is light yet satisfying, with chickpeas providing the protein and spinach offering a wealth of vitamins and minerals.
FAQs
What are low calorie high protein meals? 

Low calorie high protein meals are dishes that provide a significant amount of protein while keeping calorie content low. They are ideal for weight management and muscle building.

What are some high protein low calorie meals? 

Some popular high protein low calorie meals include grilled tofu and vegetable skewers, lentil and quinoa salad, chickpea and spinach stew, and Greek yogurt with berries and nuts.

Are there easy low calorie high protein meals to prepare? 

Yes, easy low calorie high protein meals such as Greek yogurt with berries and nuts, black bean and avocado wrap, and tofu scramble with vegetables are quick to prepare and nutritious.

What are some simple low calorie high protein meals? 

Simple low calorie high protein meals include stir-fried vegetables with tempeh, eggplant and mushroom curry, and spinach and chickpea salad. These dishes are easy to make and packed with nutrients.
Conclusion
Incorporating low calorie high protein meals into your diet can help you achieve a balanced and healthy lifestyle. 

From grilled tofu skewers to lentil and quinoa salads, these meals offer a variety of flavors and nutrients. 

By planning ahead and using fresh ingredients, you can enjoy high protein low calorie meals that are both delicious and satisfying. 

Experiment with different recipes and discover your favorite easy low calorie high protein meals today. Explore more recipes on Manjula’s Kitchen and discover the joy of cooking nutritious and delicious food.

  • Healthy Chickpea And Tofu Salad

    Healthy Chickpea And Tofu Salad

    A bowl of Healthy Chickpea and Tofu Salad with fresh vegetables and herbs

    Healthy Chickpea And Tofu Salad

    Chickpea and tofu salad is a new favorite in our family. It is both heart healthy and delicious. It's packed with plant protein and fiber and is also a great option for those who are vegan and gluten free. These days everyone in my family is eating clean and will usually ask me to make a salad bowl. This colorful and delicious salad has become part of my salad recipes. There’s nothing like a fresh salad. Salads are of course healthy and contrary to popular belief they can be quite filling and satisfying! This particular salad is a combination of greens, cucumber, tomatoes, and some fruit which gives it a fresh taste. Add in some chickpeas and tofu with my special homemade dressing and you have a great meal! It’s unbelievably tasty and nutritious too! I love eating leftovers all week long. This super delicious salad is full of flavor and textures and is really easy to prepare.
    This recipe will serve 4.
    Prep time 20 minutes.
    Assembly time is 5 minutes.
    4.34 from 3 votes
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    Prep Time 20 minutes
    Cook Time 5 minutes
    Course Salad
    Cuisine Fusion

    Equipment

    Blendtec Classic Blender
    butane stove
    All-Clad Fry Pan

    Ingredients
      

    For salad dressing

    • ¼ cup fresh lemon juice
    • ¼ cup roasted sesame seeds
    • 2 Tbsp nutritional yeast
    • ¼ cup olive oil
    • ¼ tsp salt
    • ¼ tsp black pepper
    • 2 tsp sugar
    • 1 Tbsp ginger finely shredded
    • 2 Tbsp fresh orange juice

    Tofu

    • 6 oz firm tofu
    • ¼ tsp salt
    • ¼ tsp black pepper
    • 1 Tbsp ginger finely shredded
    • 2 tsp lemon juice

    Chickpeas

    • 15 oz can of chickpea
    • 1 Tbsp oil
    • ¼ tsp salt
    • ¼ tsp black pepper
    • 1 tsp lemon juice
    • 1 tsp ginger juice

    Other Salad Ingredients

    • 1 cup romaine lettuce roughly chopped
    • ½ cup spinach leaves roughly chopped
    • ¼ cup cucumber cut into bite size, I am using Asian cucumber
    • ¼ cup pear cut into bite size pieces
    • ½ orange peeled and cut into bite size pieces
    • 8 cherry tomato cut into half
    • 1 Asian cucumber thinly sliced long ways

    Instructions
     

    For Dressing:

    • blend all the salad dressing ingredients together, lemon juice, roasted sesame seeds, nutritional yeast, olive oil, salt, black pepper, sugar, ginger, orange juice. Dressing should be pourable consistency. Keep aside.
    • Tofu: drained the water and pat dry the tofu, cut the tofu in about ½ inch cubes. Grill the tofu over medium heat. lightly oil the pan and spread the tofu pieces, grill the tofu from both sides until they are light brown. It will take about 3 minutes.
    • Drizzle, lemon juice over tofu, salt and black pepper turn them lightly. Turn of the heat and take them out in a bowl.

    Prepare chickpeas:

    • drain the water and wash the chickpea. Sauté the chickpeas over medium heat, add oil, oil should be moderately hot add chickpeas, drizzle salt, black pepper, lemon juice and ginger. Stir them together for about 2 minutes. Chickpeas will have a nice flavor.

    Assembling the salad:

    • use the bowl you will serve the salad, spread lettuce, spinach leaves (remove the stems from spinach), add cucumber, pair cut, orange and tomatoes.
    • Next drizzle about 2 tablespoons of dressing and toss them together. Add about 1/3 cup of chickpeas and 1/3 cup of grilled tofu on one side I am also putting few slices of cucumber, to dress it up.
    • Now again drizzle about 2 tablespoons of dressing. salad is ready to serve.
    • For this recipe use the chickpea, tofu, vegetables, and fruits quantity of your choice.

    Notes

    you can make plenty of salad dressing in advance and refrigerate it in a jar, you can save this dressing for up to a week. You can use this dressing in any salad, it tastes grate. Prepare the tofu and chickpeas also in advance and refrigerate, they will be good for 3-4 days. Add the greens and fruits of your choice.
    You will also enjoy: Millet Soup, Mango Salsa, Potato soup, Masala idli
    Tried this recipe?Let us know how it was!
  • Mexican Refried Beans and Salsa

    Mexican Refried Beans and Salsa

    A plate of Mexican Refried Beans and Salsa served with tortilla chips and fresh vegetables

    Mexican Refried Beans and Salsa

    My ultimate favorite cuisine is of course Indian. But I must say that Mexican and Italian cuisines are close seconds! Overall, I enjoy trying new cuisines with a variety of flavors. After coming to the United States, Mexican cuisine was the first new cuisine I tried. As you already know, I have a story behind every dish.
    It was many years ago and we had just come to the United States. Some good friends of ours decided to take us to a small mom and pop Mexican restaurant. They were sure we would enjoy the food. I was a little hesitant and when the server came to take our order, I immediately began to tell her all of my limitations for food, such as no onions, garlic, and of course vegetarian. She smiled at me and proudly let me know she was the owner of the restaurant. She reassured me that I had come to the right restaurant and advised that all the food at her restaurant was made fresh that very day. She personally brought out our food which included refried beans, soft tortillas, salsa, enchiladas, and salad. I tried the food and immediately fell in love. Mexican cuisine had become another favorite cuisine, and this restaurant became our go-to place for dinner. Both dishes are also vegan and gluten free.
    I typically keep beans and salsa in my refrigerator or freezer. Both items freeze well. Also, you can come up with so many dishes using them. These are some of my favorite dishes to serve using refried beans and salsa: beans and corn chips, tostadas, burritos, and enchiladas. I hope you will enjoy these dishes!
    This recipe will serve 4.
    No ratings yet
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    Ingredients
      

    Refried Beans

    • 1 cup pinto beans
    • 3 Tbsp oil
    • ½ cup tomatoes finely chopped
    • 1 tsp ginger shredded
    • 1 tsp salt
    • 2 cup of water

    Salsa

    • 5 Roma tomatoes
    • 3 Jalapeno pepper
    • 6 red whole red chili
    • 1 tsp salt
    • ¼ cup cilantro finely chopped

    Instructions
     

    How to prepare Beans

    • soak the beans for at least 6 hours in six cups of water. Drain the water boiled the beans in 3 cups of water instant pot or pressure cooker for 40 minutes. Drain most of the water and save, this will be used slowly as needed.
    • In a saucepan moderately heat the oil over medium-high heat. Add beans keep steering and keep mashing the beans. Cook for about 5 minutes. Add tomatoes, ginger and salt keep mashing, and cook for another five minutes. Add water we have saved from beans slowly as needed. As beans cool off will become thick. I used most of the water, we saved from beans. Beans should be the inconsistency of thick batter.

    How to prepare Salsa

    • dry roast the red chilies over medium heat, till they are darker in color. Remove from the pan and set aside.
    • Preheat the oven at 350-degree F. Half the tomatoes and jalapeno peppers long way. Spread them over the baking sheet, Put the tomatoes and jalapeno face down, and bake for 10 minutes.
    • Take out from the oven and remove the skin from tomatoes and jalapenos.
    • First in a food processor crush red chilies, then add tomatoes, jalapeno, and salt roughly blend them together, take it out in a bowl and add cilantro. Salsa is ready and keeps aside.
    • Beans and salsa make a good side dish for any Mexican cuisine.
    • Enjoy!
    Tried this recipe?Let us know how it was!
  • Sweet and Sour Guava Curry

    Sweet and Sour Guava Curry

    A bowl of vibrant yellow Sweet and Sour Guava Curry, garnished with fresh herbs, with whole guavas placed beside the bowl on a patterned tablecloth.

    Amrood Ki khati Methi Sabji (Sweet and Sour Guava Curry)

    Guavas, or "amrood" in Hindi, are simply delicious and probably one of my favorite fruits! This year I have an abundance of guavas growing in my backyard. I like to sprinkle chaat masala on guavas. The spiciness really brings out its flavor. Since I have so many delicious guavas, I decided it was time for me to make Guava Sweet and Sour Curry (Amrood Ki khati Methi Sabji). In case you are not familiar, this is a popular North Indian dish which I believe tastes best with fresh hot puris or parathas.

    This was a staple sabji when I was a child growing up in India, provided guavas were in season. My brother especially enjoyed this dish. He simply relished this sabji and could enjoy eating it every day. However, there was catch – he would only eat this dish with puris! Rotis or parathas simply did not do this dish justice! My brother would pretend to read a book while eating so no one would disturb him so he could truly enjoy eating in peace! Whenever I make this recipe, I remember our sweet, innocent childhood memories. Guava Sweet and Sour Curry has the best flavors – spicy, sweet and sour – all in one dish!

    This recipe will serve 2.
    5 from 1 vote
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    Prep Time 5 minutes
    Cook Time 15 minutes
    Total Time 20 minutes
    Course Main Course
    Cuisine Indian
    Servings 2 people

    Ingredients
      

    • 2 cups guavas amrood, cut into bite size pieces
    • 2 Tbsp oil
    • ½ tsp cumin seeds jeera
    • ¼ tsp fenugreek seeds mathi dana
    • ⅛ tsp asafetida hing
    • 2 tsp coriander powder dhania
    • 1 tsp fennel seed powder saunf
    • ¼ tsp turmeric haldi
    • ½ tsp red chili powder
    • ½ tsp salt
    • 1 Tbsp ginger adrak, thinly sliced
    • ½ tsp mango powder amchor
    • 1 tsp lemon juice
    • 2 Tbsp sugar adjust to the taste
    • 2 Tbsp chopped cilantro hara dhania

    Instructions
     

    • Heat the oil in a saucepan. Oil should be moderately hot. Test the heat by adding one cumin seed to the oil. If the cumin seed cracks right away, the oil is ready.
    • Add the cumin seeds, asafetida, fenugreek seeds, fennel seeds powder, coriander powder, turmeric, and red chili powder stir for few seconds. Add ginger and guava mix it well add 1 cup of water and cover the pan.
    • Lower the heat and cover the pan cook for about 5-8 minutes until guavas are tender. Add mango powder, lemon juice and sugar stir and add cilantro. Turn off the heat and cover the pan for few minutes.
    • Amrood Ki khati Methi Sabji is ready to serve.

    Notes

    If Guava seeds are hard then remove them, adjust the sugar to taste depends how sweet are guava.
    Keyword Amrood, cooking shows, Gourmet food, Guava Fruit, Home Cooking, Homemade, Indian food, Jain Food, Kadoo Ki Subji, Khatta Meetha, Main Dish, Mandir Food, No Garlic, No lahsun, No Onion, No Pyaj, North Indian Recipes, Recipe videos, Sattvik Food, Spicy, Swaminarayan, Tropical Fruit, Vegetarian, Veshno Cooking
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  • Vegetable Cheela Rolls

    Vegetable Cheela Rolls

    Vegetable Cheela Rolls recipe by Manjula

    Vegetable Cheela Rolls

    Vegetable Cheela Rolls is a healthy and delicious any-time meal. Cheela Rolls is a treat for people who are vegan and gluten free. Cheela is like a besan dosa, and can be used as a wrap and this cheela wrap with vegetables makes a wholesome meal. Cheela Rolls can be used as a snack and also for good a lunch box meal.
    4.41 from 5 votes
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    Prep Time 10 minutes
    Cook Time 20 minutes
    Total Time 30 minutes
    Course Appetizer, Snack
    Cuisine Indian
    Servings 2 people

    Ingredients
      

    For Cheela

    • 1 cup besan Gram flour
    • 2 Tbsp rice flour
    • 1 tsp salt
    • 1/2 tsp cumin seeds jeera
    • 3/4 cup water to make batter
    • 4 tsp oil

    For Filling

    • 3 cup cabbage thinly sliced
    • 1/2 cup carrots shredded
    • 1/2 cup bell pepper thinly sliced
    • 2 tsp oil Canola or vegetable oil
    • 1/2 tsp cumin seeds jeera
    • 1/2 tsp mustard seeds rai
    • 2 tsp coriander powder dhania
    • 1/4 tsp chili powder
    • 1/2 tsp salt
    • 1/2 tsp sugar
    • 1 tsp lemon juice

    Instructions
     

    • Mix all the dry ingredients together, besan, rice flour, cumin seeds, and salt. Add the water slowly to make a smooth batter, consistency of Dosa batter. Set aside.
    • To make the filling: Heat the oil in frying pan over medium high heat. Oil should be moderately hot, add cumin seeds and mustard seeds, as the seeds crack. Add cabbage, carrots, and bell pepper. Stir-fry for about one minutes add all the other ingredients, coriander powder, chili powder, salt, sugar and lemon juice. Stir- fry for about three to four minutes, vegetables should be still crisp. Turn off the heat.
    • To make the Cheele: Use a heavy skillet and place on medium-high heat. Test by sprinkling a few drops of water on it. Water should sizzle right away.
    • Pour about 1/4 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.
    • When batter starts to dry, gently spread one teaspoon of oil over it. Wait about 30 seconds; flip the cheela using a flat spatula.
    • Press the cheela lightly all around with the spatula to make cheela cook evenly. Turn the cheela and in the center of the cheele put about ½ cup of stir-fry diagonally and roll it.
    • Vegetable Cheela Roll is ready to serve. I like to serve this with Mango Pickle or Cilantro Chutney.
    • Enjoy!

    Notes

    In the ingredients, we need about 4 cups total of sliced vegetable (this includes the cabbage, bell pepper, and carrots)
    Suggestions
    Use or preferred vegetables and also works good with any leftover vegetables.
    Tried this recipe?Let us know how it was!

    A Comprehensive Guide to Besan Cheela Recipe with Vegetables

    Welcome to Manjula’s Kitchen, your ultimate destination for authentic Indian recipes and culinary inspiration. Today, we embark on a flavorful journey to explore the delightful world of Vegetable Cheela Rolls, a versatile and nutritious dish that is perfect for any meal of the day. Made with besan (gram flour) and a colorful assortment of vegetables, these cheelas are not only delicious but also packed with vitamins, minerals, and fibre. 

    Join us as we unravel the secrets to creating the perfect Besan Cheela Recipe with Vegetables, along with tips, variations, benefits, and answers to frequently asked questions. Vegetable cheela is a delectable gluten-free and vegan snack, perfect for appetizers or as a bread alternative, offering a flavorful option for those seeking tasty and wholesome options.

    Preparing the Batter for Vegetable Cheela 

    • Begin by preparing the batter for the besan Vegetable Cheela, the foundation of this delectable dish. In a mixing bowl, combine besan (gram flour) with water to create a smooth and lump-free batter. Add finely chopped vegetables such as carrots, bell peppers, spinach, and green chilies to the batter, along with spices like turmeric powder, cumin powder, and salt. Mix well to ensure that the vegetables are evenly distributed throughout the batter, imparting their vibrant colors and flavors.

    Cooking the Vegetable Cheela 

    • Once the batter is ready, it’s time to cook the Vegetable Cheela to perfection. Heat a non-stick skillet or tawa over medium heat and lightly grease it with oil or ghee. Pour a ladleful of the batter onto the skillet and spread it evenly in a circular motion to form a thin layer. Cook the cheela for a few minutes until the edges start to crisp up and bubbles appear on the surface. Flip the cheela using a spatula and cook the other side until golden brown and crisp. Repeat the process with the remaining batter, adjusting the heat as needed to ensure even cooking.

    Assembling the Vegetable Cheela Rolls 

    • Once all the cheelas are cooked, it’s time to assemble the besan Vegetable Cheela Rolls, adding an extra layer of flavor and texture. Place a cooked cheela on a clean surface and spread a generous layer of mint chutney or yogurt sauce over it. Add a filling of thinly sliced cucumber, tomatoes and fresh coriander leaves on one side of the cheela. Roll the cheela tightly into a cylindrical shape, securing the filling inside. Repeat the process with the remaining cheelas to create a batch of delicious besan Vegetable Cheela Rolls.

    • Tips for Perfect Vegetable Cheela Rolls Every Time 

    • Use a non-stick skillet or tawa to cook the cheelas to prevent sticking and ensure easy flipping.
    • Add a pinch of baking soda to the batter to make the cheelas light and fluffy.
    • Experiment with different vegetables and spices to customize the flavor of your cheelas according to your taste preferences.
    • Serve the besan Vegetable Cheela Rolls hot with a side of green chutney or ketchup for dipping.

    Variations of Besan Cheela Recipe with Vegetables 

    • Paneer Cheela: Add crumbled paneer (Indian cottage cheese) to the vegetable filling for added protein and richness.
    • Masala Cheela: Sprinkle chaat masala or garam masala over the cooked cheelas for an extra burst of flavor.
    • Cheese Cheela: Grate some cheese over the filling before rolling the cheelas for a gooey and indulgent twist.

    Health Benefits of Vegetable Cheela Rolls: 

    Vegetable Cheela Rolls are not only delicious but also nutritious, offering a range of health benefits:

    • Besan (gram flour) is rich in protein, fiber, and essential nutrients, making it a healthy alternative to refined flour.
    • Vegetables add vitamins, minerals, and antioxidants to the dish, promoting overall health and well-being.
    • Cheelas are low in calories and high in satiety, making them a filling and satisfying option for weight management.

    Frequently Asked Questions (FAQs) About Vegetable Cheela Rolls 

    Q: Can I make the batter for Vegetable Cheela in advance?

    A: Yes, you can prepare the batter in advance and store it in the refrigerator for up to 24 hours. Just give it a quick stir before cooking the cheelas.

    Q: Can I freeze Vegetable Cheela Rolls for later use?

    A: While it’s best to enjoy besan Vegetable Cheela Rolls fresh, you can freeze them for up to 1 month. Wrap them individually in plastic wrap or foil and store them in an airtight container. Thaw and reheat in a skillet or microwave before serving.

    Q: What other fillings can I use for Vegetable Cheela Rolls?

    A: You can get creative with the fillings for Vegetable Cheela Rolls. Try adding cooked beans, grated cheese, or leftover cooked vegetables for added flavor and variety.

    Congratulations! You have now mastered the art of making besan Vegetable Cheela Rolls, a wholesome and delicious dish that is sure to impress your family and friends. Whether enjoyed as a snack, appetizer, or light meal, these flavorful rolls are a testament to the rich culinary heritage of India. Explore more recipes and culinary inspirations on Manjula’s Kitchen and continue your culinary adventures with confidence and creativity.

    If you liked the recipe here are some other recipes that you may like too 

    Vegetable Cheela: A savory Indian pancake made with mixed vegetables and chickpea flour.

    Palak (Spinach) Paneer: A classic North Indian dish made with spinach and paneer cheese cooked in a creamy tomato-based sauce.

    Shahi Pulao (Vegetable Pulao): A flavorful rice dish made with spiced basmati rice and vegetables.

    Gobi (Cauliflower) Manchurian: Crispy cauliflower florets tossed in a tangy and spicy Indo-Chinese sauce.

    Aloo (Potato) Paratha: Whole wheat flatbread stuffed with spiced mashed potatoes and cooked on a griddle.

    Mango Lassi: A refreshing yogurt-based drink flavored with ripe mangoes and a hint of cardamom.

    Besan Ladoo: Traditional Indian sweet made with roasted chickpea flour, ghee, and sugar.

  • Masala Bell Pepper Recipe

    Masala Bell Pepper Recipe

    Masala Bell Pepper

    Masala Bell Pepper (Capsicum)

    Bell pepper is also known as capsicum or shimla mirch. Masala bell pepper with great blend of spices, makes a very enjoyable side dish. This can complement any meal. Masala bell pepper can be served with roti, paratha or puries. I enjoy this with side of dal fry and plain rice.
    3.50 from 2 votes
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    Course vegan
    Cuisine Indian
    Servings 4 people

    Ingredients
      

    • 3 medium Green bell pepper seeded and cubed in 1/2” pieces this will make about 3 cup cubed bell pepper (capsicum, shimla mirch)
    • 2 tbsp oil
    • 1/2 tbsp cumin seeds (jeera)
    • 1/8 tbsp asafetida (hing)
    • 1-1/2 tbsp coconut powder (gola)
    • 1-1/2 tbsp sesame Seed powder (til)
    • 2 tbsp teaspoons coriander powder (dhania)
    • 2 tbsp fennel seeds powder (saunf)
    • 1/2 tbsp Red Chili Powder (lal mirch)
    • 1/4 tbsp Turmeric Powder (haldi)
    • 3/4 tbsp salt
    • 1 tbsp sugar
    • 1/2 tbsp mango powder (amchoor)
    • 1 tbsp Lemon Juice

    Instructions
     

    • In a small bowl mix most of the spices, coconut powder, sesame powder, coriander powder, fennel seeds powder, red chili, turmeric, salt, and sugar. Set aside.
    • In a wide frying pan heat the oil moderately over medium high heat, add cumin seeds as seeds crack add asafetida. Add bell pepper mix well lower the heat to low medium. Cover the pan and let it cook for about 3 minutes.
    • Sprinkle the spice mix. Mix it well coating all the bell pepper. Let it cook about 3-4 minutes covered, do stir in between. Cook the bell peppers until they are tender but still little crisp.
    • Turn off the heat, add the mango powder and lemon juice mix well.
    • Masala bell pepper is ready.
    Tried this recipe?Let us know how it was!

     

  • Mushroom Corn Cashew Curry

    Mushroom Corn Cashew Curry

    Mushroom Corn Cashew Curry

    Mushroom Corn Cashew Curry

    Corn and mushroom in tomato and spicy cashew gravy makes a delicious main dish. Cashews add a creamy and rich texture to the dish. This is a quick and easy recipe. This goes well with any Indian flat bread or plain rice.
    3 from 3 votes
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    Course curry
    Cuisine Indian
    Servings 2 people

    Ingredients
      

    • 3 cup sliced mushrooms
    • 1 cup corn kernel/ bhuta ka dana (I am using frozen corn kernels)
    • 1/4 cup cashews (kaju)
    • 2 cup tomato chopped
    • 1 tbsp ginger chopped
    • 1 tbsp green chili chopped
    • 2 tbsp oil
    • 1/2 tbsp cumin seed (jeera)
    • 1/8 tbsp asafetida (hing)
    • 1/4 tbsp turmeric (haldi)
    • 1/4 tbsp red chili powder (lal mirch)
    • 2 tbsp coriander powder (dhania)
    • 1 tbsp salt
    • 2 tbsp cilantro chopped (hara dhania)
    • Approx. 1-1/2 cup water

    Instructions
     

    • Blend the tomatoes, cashews, ginger and green chili to make creamy paste. Set aside.
    • Heat the oil in a saucepan over 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.
    • Add cumin seeds, asafetida as cumin seeds crack add tomato paste.
    • Next add coriander; red chili powder, turmeric and salt. Lower the heat to medium and cook the spice mix for about 4-5 minutes until mix start leaving the side of the pan.
    • Add corn and mushrooms, mix it well and add about 1-1/2 cups of water. Cook for about 10-12 minutes, stirring occasionally. Corn and mushrooms should be tender and gravy should be thick in consistency.
    • Mushroom Corn Curry is ready serve hot with Roti or plain rice.
    Tried this recipe?Let us know how it was!
  • Sorghum Dosa (Jowar)

    Sorghum Dosa (Jowar)

    A plate of crispy Sorghum Dosa served with spiced potato filling

    Sorghum Jowar Dosa

    Sorghum Jowar Dosa a tasty twist to Rava Dosa. Lately, I am trying gluten free recipes and exploring the grains I rarely used. Sorghum Dosa is one of those recipes. This is a good alternative to regular dosa it is quick and easy to make. Sorghum Dosa batter does not need to be fermented. Sorghum dosa also vegan and gluten free. It is crispy and has a lacy look like Rava Dosa. You can serve this with traditional Samber and coconut Chutney or serve for a snack with cilantro Chutney.This recipe will serve 3.
    4 from 1 vote
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    Ingredients
      

    • ½ cup sorghum Jowar flour
    • ¼ cup rice flour Chawal ka atta
    • ½ tsp cumin seed jeera
    • ⅛ tsp asafetida hing
    • ¼ tsp salt
    • ⅛ tsp crushed black pepper
    • 1 Tbsp finely chopped cilantro hara dhania
    • 1 ½ cup water
    • 3 Tbsp of oil for cooking dosa

    Instructions
     

    • Mix all the dry ingredients together, sorghum flour ( Jowar), rice flour, cumin seeds, asafetida, salt, black pepper.
    • Add water slowly to make a thin batter and avoiding any lumps. Batter should have pouring consistency like buttermilk. Let the batter stand for about 30 minutes.
    • Before making dosa add cilantro. Mix it well.
    • Heat the skillet on medium high. To check if the skillet is ready sprinkle a few drops of water over the skillet water should sizzle. Wipe the skillet with few drops of oil.
    • Pour the batter with a ladle, keep the ladle about 4 inches high from the skillet in a circular motion starting from the center. Keep pouring the batter till it is the size you will like the dosa. Notes: dosa will no be perfectly round.
    • Do not try to spread the batter, Dosa should have holes like swiss cheese or have lacy look.
    • Drizzle 1 teaspoon of oil around dosa.
    • Cook Dosa over medium heat for about 2 minutes or until Dosa becomes golden brown. Turn the Dosa using spatula.
    • Let Dosa cook for about 1 minute from another side. Dosa will be golden brown on one side and light color on other side. Thin and crispy Sorghum Dosa is ready to serve.
    • Dosa has a look of Rava dosa but Sorghum Dosa is also gluten free and vegan.

    Notes

    Serving Suggestions
    Traditionally Rava Dosa is served with Sambar (lentil soup cooked with vegetables), and coconut chutney, or serve for snack with cilantro Chutney. I have the recipes for Sambar, Coconut Chutney, and Hari Cilantro Chutney on my web site.
    Tried this recipe?Let us know how it was!

    How to make Instant Sorghum Dosa by Manjula’s Kitchen

    Dosa is a popular south indian delicacy which looks like a crepe. It’s like a crisp and thin pancake made of rice and urad dal batter. Traditionally Dosa is served with sambar, aloo masala and coconut chutney. It is an Indian crepe made usually through rice batter, but here we have experimented and made many alternative dosa such as Oat Dosa, Besan Dosa, Rava Dosa, Sorghum Dosa. This preparation is using sorghum dosa and is a bread based breakfast recipe that is vegan. The preparation entails skillfully combining pan techniques and manual dexterity to achieve the perfect bread cooked on non-stick skillets.

    1. Mixing Dry Ingredients: Crafting the Base for Jowar Dosa

    Embark on the journey of creating an Instant Jowar Dosa by combining all the dry ingredients – sorghum flour (Jowar), rice flour, cumin seeds, asafetida, salt, and black pepper. This harmonious blend sets the foundation for a gluten-free and vegan dosa that promises a delightful culinary experience. Ensure the dry ingredients are well-integrated, setting the stage for the dosa batter.

    2. Creating the Dosa Batter: Achieving the Perfect Consistency

    Gradually add water to the dry mix, creating a thin batter with a pouring consistency akin to buttermilk. The key is to avoid any lumps, ensuring a smooth texture. Let the batter stand for approximately 30 minutes, allowing it to settle and develop optimal flavours. This patient step contributes to the success of your Jowar Dosa, enhancing its taste and texture.

    3. Adding Cilantro: Elevating the Flavor Profile of Jowar Dosa

    Before transforming the batter into dosas, introduce a burst of freshness by adding cilantro. This step not only enhances the flavor profile but also adds a visual appeal to your Jowar Dosa. Gently mix the cilantro into the batter, ensuring an even distribution of this aromatic herb.

    4. Pouring and Cooking Dosa: The Art of Creating Jowar Dosa

    Heat the skillet on medium-high, a crucial step before creating your Jowar Dosa. To test the skillet’s readiness, sprinkle a few drops of water – a sizzle should confirm its optimal temperature. Wipe the skillet with a few drops of oil, creating the perfect non-stick surface. With a ladle, pour the batter in a circular motion, starting from the centre, allowing the dosa to take shape naturally. Resist the urge to spread the batter, as Jowar Dosa is intended to have holes, resembling a swiss cheese or possessing a lacy appearance.

    5. Drizzling Oil and Flipping Dosa: Achieving the Perfect Golden Brown

    Enhance the crispiness and flavour by drizzling a teaspoon of oil around the dosa. Cook the Jowar Dosa over medium heat for about 2 minutes until it attains a golden brown hue. Using a spatula, gently flip the dosa, revealing a light colour on one side and the golden brown perfection on the other. This intricate dance of heat and ingredients results in a thin, crispy, and visually appealing Sorghum Dosa.

    6. Serving Your Gluten-Free Creation: Enjoying the Instant Jowar Dosa

    Your Instant Jowar Dosa, with its distinctive swiss cheese-like appearance, is now ready to grace your table. Savour the gluten-free and vegan goodness of this delectable creation. While reminiscent of Rava dosa in appearance, the uniqueness of Sorghum Dosa shines through. Thin, crispy, and utterly satisfying, this dosa promises a delightful culinary experience that caters to a diverse range of dietary preferences.

  • Palak Paneer

    Palak Paneer

    Palak Paneer

    Palak Paneer (2016)

    Palak Paneer is likely the most popular paneer dish from North India. Creamy spinach with tasty paneer makes a delicious main dish. This recipe was one of my favorite. After so many years of cooking, my family has decided my cooking skills have improved! I wanted to do this recipe again as with modified cooking method. Also I will like to thank you to all of my viewers who have encouraged me over the years. You guys truly inspire me!
    4.66 from 23 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes
    Cook Time 25 minutes
    Total Time 35 minutes
    Course Main Course
    Cuisine Indian
    Servings 3 people

    Ingredients
      

    • 10 oz spinach washed and clean, about 6 cups packed spinach
    • 1-1/2 cups paneer cubed into bite size, about 1/3 pound of paneer
    • 1 tomato finely chopped, this will make 3/4 of chopped tomato
    • 1 green chili chopped
    • 1 Tbsp ginger chopped
    • 1 Tbsp oil
    • 1/2 tsp cumin seeds jeera
    • 1/8 tsp asafetida hing
    • 1 tsp coriander powder dhania
    • 1/4 tsp turmeric haldi
    • 1/2 tsp red chili powder
    • 1/2 tsp salt adjust to taste
    • 1/2 tsp sugar
    • 1 Tbsp whole wheat flour
    • 1/3 cup heavy cream

    Instructions
     

    • First blanch the spinach, this helps to keep the spinach color bright. To blanch the spinach, boil about 6 cups of water in a saucepan, and let the spinach boil for one minutes. Drain the water and put the spinach in ice cold water for about two minutes. Drain the water.
    • Blend the spinach, ginger and green chili. Spinach should be creamy but not pasty.
    • Soak the cubed paneer in about three cups of hot water, for about 5 minutes or more. This helps to give the paneer soft texture. Set aside.
    • While cooking, spinach can splatter, use larger sauce pan. Heat the oil in a sauce pan, over medium high heat. Test the heat by adding one cumin seed to the oil; if it cracks right away it is ready.
    • Add cumin seed, and asafetida. After cumin seeds crack, add the tomatoes and stir fry for 1-2 minutes. Tomatoes should be tender not mushy. Add coriander, turmeric, red chili powder, salt, and sugar, stir and add the spinach.
    • After spinach comes to boil lower the heat to low, and let the spinach cook for about 5-6 minutes do not cover the pot. This helps keeping the green color of spinach.
    • Mix the flour to 1/2 cup of water and add to the spinach, also add the cream. Mix it well and let it cook for five minutes. If needed add little more water.
    • Drain the paneer and fold it gently with spinach and let it simmer for about five minutes.

    Notes

    Palak paneer is ready, serve with naan, tandoori roti, Paratha.
    Tried this recipe?Let us know how it was!

  • Grilled Paneer

    Grilled Paneer

    Grilled Paneer

    Grilled Paneer (Indian Cottage Cheese Appetizer)

    Grilled Paneer makes for a great appetizer that compliments any main course dish. Grilled paneer is quick and easy to put together, making it the perfect party appetizer. I will be preparing this appetizer a lot this holiday season because it is perfect to serve at get together and bring to potlucks.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 5 minutes
    Cook Time 15 minutes
    Total Time 20 minutes
    Course Appetizer
    Cuisine Indian
    Servings 4 people

    Ingredients
     
     

    • 1 1/2 cup paneer cubed in 1” square and 1/2” thick
    • 1/2 cup bell pepper cubed, yellow and green to give the color
    • 1/2 cup cherry tomatoes
    • 2 tsp oil
    • 1 Tbsp green chili finely chopped, optional
    • 2 Tbsp cilantro finely chopped, hara dhania
    • 1 tsp fresh lemon juice

    Spice Mix

    • 1/2 tsp salt
    • 1/2 tsp black salt
    • 1/2 tsp roasted cumin seed powder
    • 1/8 tsp black pepper
    • 1/8 tsp red chili powder

    Instructions
     

    • Mix the spice mix and keep aside. you can make this spice mix in a large quantity and keep it ready to go whenever you need it.
    • Heat heavy flat frying pan on low medium heat, add the oil in to warm frying pan. Spread the paneer cubes don’t over lap them. Grill the paneer from both sides, this should take about 2 minutes. Take them out from frying pan.
    • Use the same pan and grill the bell pepper, for about 2 minutes stirring occasionally, bell pepper will have some brown spots. Take them out from frying pan.
    • Use the same pan and grill the tomatoes for about 1-2 minutes, tomatoes will have some blisters. Take them out from frying pan.
    • In a bowl toss the paneer with spice mix, use the spice mix about in half the quantity, adjust for you taste, cilantro, green chili and lemon juice.
    • Serve the grilled paneer with side of bell pepper and tomatoes and sprinkle little spice mix over bell pepper and tomatoes.
    • A healthy and delicious appetizer is ready to serve.

    Notes

    Note: This spice mix known as chaat masala can also be used to spice up any food. It especially tastes good when it is sprinkled over sliced cucumber and tomato or over pakoras. You can make the chaat masala in a larger quantity and keep it ready to go whenever you need it.
    Keyword Appetizer, Grilled Paneer and Veggies, Masala Paneer, Party Food
    Tried this recipe?Let us know how it was!

    Grilled Paneer Recipe 

    Grilled paneer recipe is a delightful way to enjoy the rich flavors of Indian cuisine. Grilled paneer is a versatile dish that is kid friendly, quick & easy, party recipe that can be served as an appetizer, side dish, or even a main course. This recipe combines the creaminess of paneer with the smoky char of the grill, resulting in a dish that is both flavorful and satisfying. Whether you’re hosting a backyard barbecue or simply craving a taste of India, this Indian grilled paneer recipe is sure to please your palate.

    Indian Grilled Paneer: A Flavorful Delight 

    When it comes to Indian cuisine, grilled paneer holds a special place in the hearts of many food enthusiasts. The process of grilling adds a depth of flavor to the paneer, while still allowing its creamy texture to shine through. This paneer grilled recipe is perfect for those looking to add a touch of Indian flair to their meals. By marinating the paneer in a blend of spices and yogurt, you’ll create a dish that is bursting with flavor from the very first bite.

    Preparation 

    To begin, place the cubed paneer in a large bowl and set aside. In a separate bowl, whisk together the yogurt, olive oil, lemon juice,  ground cumin, ground coriander, turmeric, salt, and pepper. Pour the marinade over the paneer, making sure to coat each piece evenly. Cover the bowl and let the paneer marinate in the refrigerator for at least 30 minutes, allowing the flavors to meld together.

    Grilling the Paneer 

    Once the paneer has finished marinating, preheat your grill to medium-high heat. Thread the paneer cubes onto skewers, leaving a small amount of space between each piece. This will allow the heat to circulate evenly around the paneer, ensuring that it cooks evenly on all sides. Place the skewers on the grill and cook for 2-3 minutes per side, or until the paneer is lightly charred and heated through.

    Tips for Perfect Grilled Paneer 

    Use firm or extra-firm paneer for grilling, as softer varieties may crumble on the grill.

    Soak wooden skewers in water for at least 30 minutes before threading the paneer to prevent them from burning.

    Experiment with different marinade ingredients, such as ginger, chili powder, or garam masala, to customize the flavor of your grilled paneer.

    Variations on Grilled Paneer

    While this Indian grilled paneer recipe is delicious as is, feel free to get creative with your marinade and seasoning choices. For a spicy kick, add chopped green chilies or a dash of cayenne pepper to the marinade. You can also incorporate fresh herbs like cilantro or mint for a burst of freshness. Serve the grilled paneer with a side of mint chutney or tamarind sauce for an extra layer of flavor.

    Benefits of Grilled Paneer

    Grilled paneer is not only delicious, but it also offers several health benefits. Paneer is a good source of protein, calcium, and phosphorus, making it an excellent addition to a balanced diet. Grilling the paneer helps to retain its nutrients while adding a smoky flavor that enhances its overall taste. Additionally, paneer is low in carbohydrates, making it a suitable option for those following a low-carb or keto diet.

    Frequently Asked Questions (FAQs)

    Can I grill paneer without skewers?

    Yes, you can grill paneer directly on the grill grates or use a grill basket to prevent it from falling through.

    How long does grilled paneer last?

    Grilled paneer can be stored in the refrigerator for up to 3-4 days. Simply reheat it in the microwave or on the grill before serving.

    Can I freeze grilled paneer?

    While you can freeze grilled paneer, its texture may change slightly upon thawing. It’s best to freeze the paneer before grilling and marinating it.

    Can I make grilled paneer in the oven?

    Yes, you can bake paneer in the oven at 400°F for 15-20 minutes, or until it is lightly browned and heated through.

    Other Recipes on Manjula’s Kitchen

    If you’re looking to explore more Indian recipes, appetizers, beverages, and desserts, be sure to check out the following links on Manjula’s Kitchen. Here are some links to recipes on Manjula’s Kitchen official website: Paneer Tikka Masala, Chana Chaat (Spicy Chickpea Salad), Pav Bhaji (Spicy Vegetable Hash with Buns), Raj Kachori (Crunchy Chaat), Vegetable Biryani. These recipes should offer you a flavorful experience straight from Manjula’s Kitchen.