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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

  • Mexican Refried Beans and Salsa

  • Sweet and Sour Guava Curry

  • Vegetable Cheela Rolls

    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.

    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
    1. 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.
    2. 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.
    3. 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.
    4. 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.
    5. When batter starts to dry, gently spread one teaspoon of oil over it. Wait about 30 seconds; flip the cheela using a flat spatula.
    6. 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.
    7. Vegetable Cheela Roll is ready to serve. I like to serve this with Mango Pickle or Cilantro Chutney.
    8. Enjoy!

    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.

    Appetizer, Snack
    Indian

    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 (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 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

    1. 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.

    2. 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.

    3. 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.

    4. Turn off the heat, add the mango powder and lemon juice mix well.

    5. Masala bell pepper is ready.

    vegan
    Indian

     

  • Mushroom Corn Cashew Curry

  • Sorghum Dosa (Jowar)

    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 (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!

    • 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

    1. 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 . Drain the water and put the spinach in ice cold water for about . Drain the water.

    2. Blend the spinach, ginger and green chili. Spinach should be creamy but not pasty.

    3. Soak the cubed paneer in about three cups of hot water, for about or more. This helps to give the paneer soft texture. Set aside.

    4. 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.

    5. Add cumin seed, and asafetida. After cumin seeds crack, add the tomatoes and stir fry for . Tomatoes should be tender not mushy. Add coriander, turmeric, red chili powder, salt, and sugar, stir and add the spinach.

    6. After spinach comes to boil lower the heat to low, and let the spinach cook for about do not cover the pot. This helps keeping the green color of spinach.

    7. 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 . If needed add little more water.

    8. Drain the paneer and fold it gently with spinach and let it simmer for about five minutes.

    Palak paneer is ready, serve with naan, tandoori roti, Paratha.

    Main Course
    Indian

  • Grilled Paneer

    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.

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