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Tag: Low Calorie Lunch

Meal Prep for a Nutritious Day
Maintaining a healthy lifestyle involves making mindful choices about what you eat, especially during lunchtime. A nutritious low calorie lunch can keep you energized throughout the day while helping you manage your weight effectively. Here, we present a variety of low calorie lunch ideas from Manjula’s Kitchen that are both delicious and satisfying.
What is a Low Calorie Lunch?
A low calorie lunch includes foods that are high in nutrients but low in calories. These meals focus on providing essential vitamins, minerals, and proteins while keeping the calorie count low. Incorporating a low calorie lunch into your daily routine can help manage weight and boost overall health.
What are Low Calorie Lunch Ideas
1. Quinoa Salad
Quinoa Salad is a refreshing and nutritious dish made with quinoa, mixed vegetables, and a light dressing. This dish is an excellent example of a low calorie lunch that is also high in protein, making it suitable for a healthy low calorie lunch. Its an exciting dish coming from Indian salad recipes.
2. Moong Dal Khichdi
Moong Dal Khichdi is a comforting and nutritious dish made from moong dal and rice. This low calorie lunch is an easy daal recipe that is incredibly healthy, providing a balanced meal.
3. Vegetable Stir-Fry
Vegetable Stir-Fry is a quick and easy dish made with a variety of fresh dry vegetables and a light soy sauce. This low calorie lunch is packed with essential nutrients and is perfect for a quick meal.
4. Cabbage Soup
Cabbage Soup is a light and flavorful soup made from cabbage and other vegetables. This is an ideal healthy low calorie lunch that can be prepared in minutes and is very low in calories.
5. Sprouted Moong Salad
Sprouted Moong Salad combines sprouted moong beans with fresh vegetables and spices for a refreshing and low calorie lunch salad that’s both delicious and nutritious.
What to eat for lunch low-calorie
For those busy days, here are some easy low calorie lunch ideas that are quick to prepare and nutritious.
6. Greek Yogurt with Vegetables
Top Greek yogurt with fresh vegetables and a sprinkle of herbs for a simple and low calorie lunch. This dish is quick to prepare and offers a satisfying crunch.
7. Lentil Soup
A warm bowl of Lentil Soup made with lentils and spices is a comforting low calorie lunch that is filling and nutritious.
8. Spinach and Tofu Salad
Combine fresh spinach leaves with tofu and a light vinaigrette dressing for a refreshing low calorie lunch. This salad is packed with nutrients and is perfect for a light meal.
Healthy Low Calorie Lunch Options
Maintaining a healthy diet can be easy with these healthy low calorie lunch options.
9. Fruit and Nut Bowl
Combine a variety of fresh fruits with a handful of nuts to create a delicious and nutritious low calorie lunch. This dish is perfect for a quick and healthy meal.
10. Chickpea Salad
A healthy low calorie lunch option, chickpea salad combines chickpeas with fresh vegetables and a tangy dressing, providing a high protein vegetarian meals that’s low in calories.
What is a Good Low Calorie Lunch?
A good low calorie lunch is balanced and includes a variety of nutrient-dense foods. It should be filling and provide sustained energy throughout the day.
More Low Calorie Lunch Ideas
11. Tofu and Vegetable Stir-Fry
A vegan alternative, Tofu and Vegetable Stir-Fry is made with tofu, spices, and vegetables. It’s an excellent low calorie lunch that’s both delicious and nutritious.
12. Chickpea Wraps
Prepare chickpeas with spices and wrap them in whole-grain tortillas for a low calorie lunch that’s ready to eat in minutes.
13. Avocado Salad
Combine fresh avocado with cherry tomatoes and a sprinkle of lime juice for a simple yet nutritious low calorie lunch.
Frequently Asked Questions (FAQs)
Q: What are some popular low calorie lunch recipes from Manjula’s Kitchen? 
A: Some popular low calorie lunch recipes include Quinoa Salad, Moong Dal Khichdi, Vegetable Stir-Fry, Cabbage Soup, and Sprouted Moong Salad. These dishes are flavorful and perfect for a nutritious lunch.
Q: How can I make an easy low calorie lunch? 
A: For an easy low calorie lunch, try dishes like Greek Yogurt with Vegetables, Lentil Soup, or Spinach and Tofu Salad. These recipes require minimal preparation and are packed with nutrition.
Q: What is a healthy low calorie lunch? 
A: A healthy low calorie lunch includes options like Fruit and Nut Bowl, Chickpea Salad, and Tofu and Vegetable Stir-Fry. These meals are low in calories but high in essential nutrients.
Q: What are some good low calorie lunch foods? 
A: Good low calorie lunch foods include Greek yogurt, fruits, nuts, lentils, and vegetables. These foods are nutrient-dense and help maintain energy levels.
Q: Are there low calorie lunch recipes suitable for vegetarians? 
A: Yes, low calorie lunch recipes suitable for vegetarians include Vegetable Stir-Fry, Moong Dal Khichdi, and Sprouted Moong Salad. These options are nutritious and delicious.
Conclusion
Incorporating a low calorie lunch into your daily routine is an excellent way to maintain energy levels, support weight loss, and fuel your body with essential nutrients. 

Whether you’re looking for low calorie lunch ideas, specific low calorie lunch meal prep options, or healthy low calorie lunch recipes, these meals provide a variety of delicious and nutritious choices. 

So, try out these recipes and enjoy a healthy and satisfying lunch every day. Happy cooking and happy eating!

By incorporating these recipes into your meal plan, you’ll be able to enjoy a wide variety of delicious and nutritious foods. Whether you’re preparing main courses, sides, or desserts, there’s a low calorie lunch recipe to suit every taste. Don’t forget to check out Manjula’s Kitchen for more inspiration and culinary delights. Happy cooking and happy eating!

  • Mixed Dal Dosa

    Mixed Dal Dosa

    Mixed Dal Dosa

    Mixed Dal Dosa is a simple and nutritious flatbread that doesn’t require fermentation. This high-protein dosa is made from a blend of various lentils (dal), which are soaked and ground into a smooth paste. A few spices enhance the flavors, and the dosa is cooked on a hot skillet until it’s crispy and golden. These dosas are not only high in protein but also vegan and gluten-free, making them a healthy choice for everyone.
    These protein-rich mixed dal dosas are incredibly versatile. They’re perfect for a healthy breakfast, but they can also be enjoyed at any meal—lunch, dinner, or even as a snack. Serve them with your favorite chutney, a comforting soup, or your choice of vegetable dish to complete the meal.
    4 from 5 votes
    Print Recipe
    Prep Time 15 minutes
    Cook Time 20 minutes
    Servings 6 Dosa

    Ingredients
      

    • ¼ cup moong dal
    • ¼ cup washed moong dal
    • ¼ cup washed urad dal
    • ¼ cup red lentil
    • 1 green chili chopped optional
    • ¼ piece ginger chopped
    • ½ tsp cumin seeds (jeera)
    • ¼ tsp black pepper 
    • ⅛ tsp asafetida (hing)
    • ½ tsp salt (adjust to taste)
    • 4 tbsp oil

    Instructions
     

    • In a bowl mix all the dal, wash them changing water 2-3 times. Soak dal in four cups of water for 6-8 hours.
    • Drain the water. Blend the lentils (dal) with green chili and ginger, adding water slowly as needed to make a smooth batter. Note: The less water, the smoother the batter.
    • Mix the salt and cumin seeds into the batter. Add water as needed. The total water added will be about ½ cup, just enough to achieve the consistency of pancake batter.
    • Place a non-stick skillet over medium-high heat. Test by sprinkling a few drops of water on it. The water should sizzle right away.
    • Pour about ½ cup of the batter mixture into the skillet and spread evenly with the back of a spoon. Starting from the center, spiral outward until evenly spread, about seven inches in diameter.
    • When the batter begins to dry, gently spread one teaspoon of oil over it. Wait about 30 seconds, then flip the dosa using a flat spatula.
    • Press the dosa lightly with the spatula all around to ensure even cooking, turning them two to three times. Dosa should be crisp and golden brown on both sides.
    • Repeat for the remaining dosas.

    Notes

    Notes: If you are on a gluten-free diet, be aware that asafetida (hing) in powder form is often not gluten-free. In that case, you may want to avoid using asafetida.
    Serving suggestion
    Serve dosas with any chutney, such as tomato chutney, peanut chutney or cilantro chutney, or chutney of your choice.
    You can also serve them with samber (a south Indian style dal) or your choice of soup.
    For a creative twist, you can use these dosas to make delicious wraps, commonly known as frankies or kathi rolls. Simply wrap some vegetables or salad inside the dosa for a wholesome and satisfying meal on the go. 
    You can even make these dosas in advance, then reheat them over a skillet to restore their crispness.
    For a creative twist, you can use these dosas to make delicious wraps. Make the dosas slightly thicker so they stay soft; these wraps are commonly known as frankies or kathi rolls. Simply wrap some vegetables or salad inside the dosa for a wholesome and satisfying meal on the go.
    Tried this recipe?Let us know how it was!

    Introduction to Mixed Dal Dosa

    Mixed Dal Dosa is a wholesome, protein-rich flatbread that’s not only easy to make but also doesn’t require the traditional fermentation process. Made from a blend of various lentils, this dosa is packed with plant-based protein, making it a great meal option for anyone looking to boost their protein intake. Lentils like moong dal, urad dal, and red lentils are soaked, ground into a smooth batter, and spiced to create a savory and crispy dosa. The best part? This dosa is both vegan and gluten-free, catering to various dietary preferences while still delivering great taste and texture.

    Cultural and Traditional Importance

    Dosas are a staple in South Indian cuisine, traditionally made from fermented rice and lentil batter. However, the Mixed Dal Dosa offers a quicker alternative without the need for fermentation, making it an ideal choice for those who are short on time. Lentils are a common ingredient in Indian cooking, celebrated for their versatility and nutritional value. By using a variety of dals, this dosa provides a range of nutrients, especially plant-based proteins, making it a go-to dish for breakfast, lunch, dinner, or even as a snack.

    The beauty of Mixed Dal Dosa lies in its simplicity and adaptability. It’s a great way to incorporate different types of lentils into your diet, each contributing its unique flavor and health benefits. Traditionally served with chutneys and sambar, this dosa has found a place in modern kitchens due to its quick preparation and nutritious profile.

    Recipe Variations from Manjula’s Kitchen

    While Mixed Dal Dosa is delicious and nutritious on its own, there are several other similar dosa and pancake recipes available on Manjula’s Kitchen that you can explore for variety:

    • Moong Dal Dosa: Another high-protein dosa made primarily from moong dal, offering a lighter alternative.
    • Besan Chilla: A savory pancake made with gram flour (besan), perfect for a quick, protein-packed breakfast.
    • Rava Dosa: A crisp and delicate dosa made with semolina, for those who prefer a thin and crunchy dosa.
    • Oat Dosa: Similar to Mixed Dal Dosa, Instant Oat dosa is an easy recipe that is perfect for busy families.

    Health Benefits and Dietary Considerations

    The Mixed Dal Dosa is packed with nutrients, especially protein, making it a great option for those following a vegetarian or vegan diet. Lentils are an excellent source of protein, fiber, vitamins, and minerals, contributing to overall digestive health and maintaining energy levels throughout the day. By using a variety of dals, you’re also ensuring that you get a broader range of nutrients in every dosa.

    Additionally, this recipe is gluten-free, making it suitable for those with gluten sensitivities or anyone on a gluten-free diet. If you’re strictly gluten-free, it’s important to note that asafetida (hing) often contains gluten, so be sure to use a gluten-free version or skip it altogether.

    Serving Suggestions

    Mixed Dal Dosa can be served with a variety of chutneys to complement its savory flavors. Here are a few chutney options from Manjula’s Kitchen that pair well with the dosa:

    • Tomato Chutney: A tangy and slightly sweet chutney that adds a fresh burst of flavor.
    • Cilantro Chutney: A classic chutney with refreshing cilantro and a hint of spice.
    • Peanut Chutney: A creamy and nutty chutney that pairs wonderfully with the crispy dosa.

    For a complete meal, serve Mixed Dal Dosa with Sambar or a comforting soup. Another creative twist is to use the dosa as a wrap, filling it with vegetables, paneer, or salad to create a delicious and nutritious frankie or kathi roll. The dosas can also be prepared in advance and reheated on a skillet, making them an excellent option for meal prep.

    Conclusion

    Mixed Dal Dosa is a simple yet highly nutritious meal that can be enjoyed at any time of the day. Its high protein content, along with being vegan and gluten-free, makes it a versatile option for a variety of dietary needs. Whether you’re serving it with chutney for breakfast or transforming it into a wrap for lunch, this high protein dosa will quickly become a favorite in your household. Explore the other dosa recipes on Manjula’s Kitchen to discover even more delicious ways to enjoy Indian flatbreads.

    Frequently Asked Questions (FAQs)

    What makes Mixed Dal Dosa high in protein?

    The use of multiple lentils like moong dal, urad dal, and red lentils makes Mixed Dal Dosa rich in plant-based protein, making it an excellent option for those seeking a high-protein meal.

    Can I make the dosa ahead of time?

    Yes, you can make the dosas in advance and reheat them on a skillet to restore their crispness. They also work well as wraps for on-the-go meals.

    What are some serving options for Mixed Dal Dosa?

    Serve Mixed Dal Dosa with chutneys like tomato chutney, cilantro chutney, or peanut chutney. You can also pair it with sambar or use it as a wrap filled with vegetables or paneer.

    Is Mixed Dal Dosa gluten-free?

    Yes, this dosa is naturally gluten-free. However, be cautious with asafetida (hing) as it may contain gluten unless specifically labeled gluten-free.

    Can I adjust the spiciness of the dosa?

    Absolutely! You can adjust the spice level by adding or omitting green chili and black pepper based on your preference.

  • Cabbage Pizza

    Cabbage Pizza

    Cabbage Pizza

    Cabbage Pizza

    Cabbage Pizza is a nice twist to traditional pizza with touch of Indian spices as a fusion. Makes 2 medium pizzas. Pizzas are generally a favorite snack of all and is a nice appetizer
    5 from 1 vote
    Print Recipe Pin Recipe
    Course Main Course
    Cuisine Fusion, Indian
    Servings 2 Medium Pizza

    Ingredients
      

    for the Dough:

    • 2 ¾ cup All Purpose flour Plain flour or Maida
    • 1 cup lukewarm water
    • 1 Tbsp dry active yeast
    • 3 Tbsp olive oil
    • 1 tsp salt
    • ½ tsp sugar

    for the White Sauce:

    • 2 Tbsp olive oil
    • 2 ½ Tbsp All Purpose flour Plain flour or Maida
    • ¾ cup milk
    • 1 tsp salt
    • ½ tsp black pepper

    for Cabbage Topping:

    • 3 cup sliced cabbage
    • ½ thinly sliced red bell pepper
    • 2 Tbsp chopped cilantro Green coriander
    • 2 chopped green chilies

    Instructions
     

    Making the Dough:

    • Dissolve yeast in lukewarm water and let it sit for about 20 minutes or until the yeast becomes frothy.
    • Add sugar, salt and oil to the flour and mix well.
    • Add the yeast water and make into a dough. The dough should be soft and a little sticky. Add more water if needed.
    • Cover the dough and let it sit for about four hours. The dough should be double in volume.
    • Knead the dough well using a little dry flour.

    Making White Sauce:

    • Heat the oil in a small heavy saucepan over low-medium heat.
    • Add the flour and cook until the flour changes into a light brown color.
    • Slowly add the milk, stirring constantly. Continue cooking slowly until it is smooth and thick. Add the salt and black pepper.
    • Making Cabbage Topping:
    • Mix the cabbage, bell pepper, cilantro, and green chilies with the white sauce.

    Making the Pizza:

    • Pre-heat the oven to 500 degrees, placing a pizza stone inside for about 30 minutes so the pizza stone will be hot.
    • Divide the dough in to two equal parts and roll into two 8 inch diameter pizzas.
    • Place over greased cookie sheets. Put about a half teaspoon of olive oil over the pizza. Evenly spread the cabbage mixture onto the pizza.
    • Slide the cookie sheet on the pizza stone and let it cook for about five minutes.
    • To make a crispy pizza crust, remove the pizza from the cookie sheet and place over the pizza stone.
    • Let it cook for about 7 minutes, or until the edges are golden-brown.
    Keyword Cabbage, Cheeseless, Flour, Fusion, Maida, Pizza
    Tried this recipe?Let us know how it was!
  • 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
    Print Recipe Pin Recipe
    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!
  • 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
    Print Recipe Pin Recipe
    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
    Print Recipe Pin Recipe
    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!

     

  • Okra Tomato Curry ( Bhindi )

    Okra Tomato Curry ( Bhindi )

    Okra (Bhindi) Tomato Curry

    Okra Tomato Curry

    Crispy okra (bhindi) served with a flavorful tomato curry is a mouthwatering side dish. You will be sure to impress your guests with this unique vegetable dish!
    5 from 1 vote
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    Course curry
    Cuisine Indian

    Ingredients
      

    For Gravy

    • 4 medium tomato puree will make approx. 1-1/2 cup
    • 1/4 -inch piece of ginger
    • 1 tablespoon oil
    • 1/2 teaspoon cumin seeds (Jeera)
    • Pinch of asafetida (Hing)
    • 1 teaspoon coriander powder (dhania)
    • 1/4 teaspoon turmeric (Haldi)
    • 1/2 teaspoon  red chili powder
    • 1/2 teaspoon  salt
    • 1 teaspoon sugar
    • 1 teaspoon corn starch/arrowroot powder

    Fried Okra

    • Approx. ½ pond okra sliced from the center and cut in half to make about 1-3/4 cup cut okra (bhindi)
    • 1/4 cup  besan gram flour
    • 1/2  teaspoon salt
    • 1/2  teaspoon cumin seeds (jeera)
    • 1/2 teaspoon mango powder (amchur)
    • 1 teaspoon fennel seeds coarsely ground (sonff)
    • 1-1/2 teaspoons coriander seeds coarsely ground (dhania)
    • 1/2  teaspoon red chili powder
    • Approx. 3 tablespoons water
    • Oil to fry

    Instructions
     

    Gravy

    • Mix cornstarch with three tablespoons of water and keep aside.
    • Blend the tomatoes and ginger to make tomato puree.
    • Heat the oil in a saucepan over medium high. 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, and asafetida and stir for a few seconds now add coriander; turmeric, red chili, salt, and sugar stir fry for a few seconds and add tomato puree.
    • Cook the tomatoes for about 4-5 minutes, add cornstarch, and cook for about 3 minutes. Gravy should be pourable consistency. Gravy is ready to keep aside.

    Fried Okra

    • In a bowl put the okra and add all the dry ingredients, salt, cumin, mango powder, fennel, coriander, red chili powder and besan (gram flour) mix it well. Add the water slowly okra should be nicely coated with spices but the mix should not be runny.
    • Heat the oil in a frying pan over medium-high heat, the frying pan should have about 1 inch of oil. Oil should be moderately hot when you put okra in oil it should float right away but not change color.
    • Put one okra at a time into the oil and fry till they are golden brown on both sides this should take about four minutes.
    • Take them out over a paper towel.
    • Serve the Okra over gravy; don’t mix it as you should pick up the okra with gravy.

    Notes

    Suggestions
    1. You can prepare the gravy and okra in advance; gravy can be refrigerated for 4-5 days. Fried okra should be stored at room temperature for 3-4 days. Before serving heat, the gravy and heat the gravy in a frying pan like stir fry so they become crunchy and serve over the gravy.
    2. You can serve the fried okra without gravy as a side dish they taste great
    Tried this recipe?Let us know how it was!

  • Paneer Stuffed Bun

    Paneer Stuffed Bun

    Recipe submitted by Aparna Mallya

    Paneer Stuffed Bun

    Paneer Stuffed Bun

    When my husband came home from the office this evening, I greeted him with these freshly baked buns straight from the oven. The look on his face was priceless! This recipe combines bread and paneer in perfect harmony, making it an excellent appetizer. It's a delightful fusion of the rich texture of paneer with the soft, fluffy bun
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    Course paneer
    Cuisine Indian

    Ingredients
      

    For the filling:

    • 1 medium onion
    • 7 to 8 garlic cloves 
    • 1 to 2 green chillies
    • 1 medium tomato
    • 1 tsp garam masala
    • 3/4 tsp chilli powder
    • 1/4 tsp turmeric powder
    • 1 medium capsicum
    • 300 gm paneer, chopped into tiny cubes
    • 1/2 cup frozen green peas, thawed
    • 1/2 cup boiled corn
    • 2 tbsp tomato ketchup
    • a few springs coriander leaves
    • Salt

    For the Bun:

    • 2 1/4 tsp (1 packet) active dry yeast
    • 1/2 cup warm water
    • 1 tsp sugar
    • 1 1/2 cups whole wheat flour (atta)
    • 1 cup all purpose flour (maida)
    • 3/4 tsp salt
    • 2 tbsp ghee or butter or olive oil
    • 1/2 cup water
    • Sesame seeds

    Instructions
     

    For the filling:

    • Heat butter/ oil. Roast finely chopped onion and garlic, till onion turns brownish.
    • Add finely chopped green chilles, garam masala, chilli powder and turmeric powder and roast for a couple of minutes.
    • Add tomatoes and sauté till they are completely cooked.
    • Add capsicum and saute for a few minutes till they become soft.
    • Add paneer, green peas, corn and tomato ketchup and roast for sometime.
    • Garnish with coriander leaves.

    For the Bun:

    • Combine 1/2 cup warm water with sugar. Add yeast, mix gently and set aside for 10 minutes till yeast becomes frothy.
    • In a large bowl combine the flours, salt, water and ghee/oil. Add the yeast mixture and knead into a dough. (Add more flour or water as needed). Transfer the dough into a well oiled bowl, turning the dough in the bowl so that it is coated with oil. Cover with a plastic wrap and set aside for one and half hours. The dough will double in size.
    • Punch the dough to remove air and knead a bit. Divide the dough into 12 equal portions and roll each one into a ball.
    • On a cutting board or a clean counter top, roll each ball into a circle, 4 to 5 inches in diameter. Place the filling (about 1 and 1/2 tbsp) in the center. Pull the sides so that they join together in the center. Press the sides, flatten with your palm and shape into a ball.
    • Place the ball seam side down on a baking tray, lined with foil. Brush the top with milk, butter or egg wash and sprinkle sesame seeds on top. Cover lightly and set aside for about half an hour. The dough will rise again.
    • Preheat the oven to 375 degrees.
    • Bake the buns for 18 to 22 minutes (mine took 21 minutes) till they turn slightly brown in colour.
    • Relish!!
    Tried this recipe?Let us know how it was!

  • Stuffed Karela (Bitter Melon)

    Stuffed Karela (Bitter Melon)

    Stuffed Karela (Bitter Melon)

    Stuffed Karela (Bitter Melon)

    Stuffed karela makes a great side dish to any meal. Karelas have many health benefits including a home remedy for diabetes.
    5 from 3 votes
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    Prep Time 10 minutes
    Cook Time 20 minutes
    Marinating Time 1 hour
    Total Time 30 minutes
    Course Side Dish
    Cuisine Indian
    Servings 4 people

    Ingredients
      

    For the Marinate:

    • 4 karela bitter melon
    • 1 tbsp salt
    • 1 tbsp lemon juice

    For the Filling

    • 2 tbsp oil
    • 1 tsp cumin seeds jeera
    • 1/8 tsp asafetida hing
    • 2 tbsp besan gram flour
    • 1 tbsp coriander powder dhania
    • 1 tbso fennel seed powder saunf
    • 1-1/2 tsp salt
    • 1/2 tsp turmeric haldi
    • 1/2 tsp red chili powder
    • 1-1/2 tbsp mango powder amchoor

    For Cooking

    • 2 tbsp oil
    • 1/2 tsp salt
    • also need thread to wrap

    Instructions
     

    Preparing the Kerala

    • Wash karelas thoroughly and using a knife, scrape the skin. Set the scrapes aside.
    • Make a slit in the karelas length wise and remove the seeds. Add karelas and the skin scrapings to a bowl. Mix and sprinkle with salt and lemon juice. Let it marinate for at least an hour.
    • Squeeze the karelas to remove all the marinade. Wash karelas twice with hot water and then squeeze out all the water. Separate the scrapings from the whole karelas.

    Preparing the Filling:

    • Heat the oil in a saucepan. Test the heat by adding one cumin seed to the oil; if the seed cracks right away, the oil is ready. Add the cumin seeds and asafetida to the oil. After the cumin seeds crack, add the karela scrapings and stir fry for about 2 minutes.
    • Add gram flour (besan) and stir-fry for another minute.
    • Add all the remaining dry spices: coriander powder, fennel powder, turmeric, chili powder, and mango powder. Sauté for a minute and then turn off the heat.
    • Stuff the split karelas with this spice mixture (there should be some spice mix remaining, which will be used later). Tie the karelas with a thread so that the stuffing does not come out while cooking.

    Cooking the Stuffed karelas:

    • Add 2 tablespoons of oil in a sauce pan over medium heat. Spread the stuffed karelas in the pan and sprinkle with salt. Cover the pan and let it cook for about 2 minutes.
    • Turn the karelas over to the uncooked side and cook for about 1 minute. Repeat until all four sides of the karelas are cooked.
    • Sprinkle 2 tablespoons of water and the remaining spice mixture over the karelas. Cover the pan and let it cook for 2 more minutes.
    • Remove the lid to see if the karelas are tender. Gently turn them over a few more times, making sure they are covered with the spice mixture.

    Notes

    Notes
    Stuffed karela can be served hot or cold and can be refrigerated up to a week.
    Variations
    For a slightly sweeter taste add 2 tablespoons of sugar to the cooked spice filling, prior to stuffing the karela.
    I like to Serve Karela with Urad Dal Tadka, Mixed Dal, Dal Makhini and Rice
    Keyword Bitter Melon, Diabetic Friendly, Healthy Side Dish
    Tried this recipe?Let us know how it was!

  • Spinach and Broccoli Kofta

    Spinach and Broccoli Kofta

    Recipe submitted by Purvi Mehta

    Spinach and Broccoli Kofta

    Spinach and Broccoli Kofta

    In this Spinach and Broccoli Kofta, I have used Broccoli and Spinach as a variation which makes it more healthy especially for kids. 
    As my kids do not eat broccoli and spinach on their own I often try to mix and match different vegetables to make a kid friendly dish that is also tempting.
    The crunchiness of peanuts gives it a unique taste.  I hope you enjoy it as much as I enjoyed making it.
    No ratings yet
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    Course snacks
    Cuisine Indian

    Ingredients
      

    For the Kofta

    • 1 cup Spinach- finely chopped
    • 1 cup Broccoli – grated finely (along with stalks)
    • 2 cups boiled and mashed Potatoes
    • 2 tbsp coarsely crushed roasted peanuts
    • 1/4 tsp black pepper coarsely crushed
    • 1/2 tsp salt
    • 1/4 tsp Garam masala
    • 1/4 tsp Amchur
    • 1 and half tablespoon Cornflour

    For the Filling

    • 50 gm paneer
    • 1 tablespoon cashew nuts
    • 1 tablespoon raisins
    • 2 tablespoon grated fresh coconut
    • 2 tablespoon green fresh coriander
    • ginger – one small piece
    • 1/2 tsp green chilli –
    • 1/2 tsp salt –
    • 1/2 tsp lemon juice –
    • 1 tsp sugar
    • +/-  2 table spoon thin sev

    For Serving

    • Tamarind Sauce
    • Green chutney
    • Thick Curd ( Mix  2 tsp sugar, pinch of salt to one bowl of thick curd)
    • thin sev
    • finely chopped coriander

    Instructions
     

    Method

    • Grind all the ingredients for the filling in a grinder.
    • Now mix all the ingredients for the kofta – i.e. finely chopped spinach, grated broccoli, mashed potatoes, peanuts, black pepper powder, salt, Garam masala, Aamchur, Cornflour.
    • Divide the above potato mixture in 10 equal parts.
    • Put small filling in centre of each round and seal the edges. Shape into stuffed cutlets.
    • Roll them in bread crumps and shallow fry on medium gas till golden brown on both sides.
    • Put two kofta's in a dish. Put some sweet curd, Tamarind sauce, Green chutney, thin sev, finely shopped coriander, chat masala, red chilli powder and  jeera powder.
    • You can also serve simple Kofta's with green chutney ( mix 1 cup coriander , half cup mint, ginger, green chilli, lemon and salt and one spoon of curd)
    • Enjoy with cold juice or hot tea!!!!!
    Tried this recipe?Let us know how it was!