Stir fried mix veg

Want to have something quick? Have this spicy stir fried dish to fulfil your appetite and let the veggies nurture you from within. The main ingredients are veggies that make the dish low in calories yet high in nutrition. Let’s see how to make it. Wrap in into roti with any tangy sauce and its the most fulfilling snack or have it with rice or Paratha to have wholesome meal.


Preparation time: 5 mins
Cooking time: 5 mins
Serves: 2

Ingredients:

Cabbage: 2 cups finely shredded
Onions: 1 cup finely shredded
Carrots: ½ cup finely shredded
Tomatoes: 1 cup finely chopped
Green chillies: 2-3 finely chopped
Mustard seeds: ½  tsp
Salt: as per taste
Red chilly powder: 1 tsp
Turmeric powder: 1 tsp
Dry raw mango powder: 1 tsp
Coriander cumin seeds powder: 1 tsp
Garam masala powder: ½ tsp
Fresh coriander leaves: to garnish
Oil: 1 tbsp

Process:

  • Heat the oil in non stick broad pan and add the mustard seeds.
  • When seeds start to crackle add cabbage, onions, carrots, chopped tomatoes,green chillies, and mix well
  • Now add salt, turmeric powder, red chilly powder, coriander cumin seeds powder, garam masala, dry mango powder, and sauté for 2 mins on high flame.
  • Garnish with fresh coriander leaves and serve hot.

Nutritional value: (per portion)

Energy: 111.6 cal
Carbs: 12.2 g
Protein: 1.98 g
Fat:  6.1 g

Mung Dal Dry(microwave)

Don’t like dal in the liquid form?? Don’t worry, still you can enjoy the goodness of dals, try out this healthy recipe, and have the power of protein.
It is very easy to make, so Men out there – you can make it when wives are absent. students abroad, you can also enjoy tasty and nutritious food made easy.
Dal in the dry form goes well with the curries and rice / roti. You can make rolls  by stuffing this in the roti. Or just have it as it is , as I like it the way.

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Drumsticks in Spicy sour gravy

Grows best in the dry and sand soil, drumstick tree is native to southern foothills of Himalayas and grows best at south India, middle east, coastal area of Africa, India, Mexico,  Malaysia, Indonesia, and Philippines.

Drumsticks have immature green pods, mature seeds, flowers and leaves that can be eaten for health benefits. The immature pods are boiled and made into soups or prepared veg.  The pods are having excellent nutritional profile as its significant source of beta carotene, vitamin c, protein, iron, potassium, calcium, and phosphorus. Lets prepare drumsticks in spicy sour gravy.

last but not to least this veg is extremely low in calories,, so if fat loss is your goal, make it to your dish!!

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Pindi Chole

High in minerals like phosphorus, calcium, zinc  and manganese, chick peas are one of the ancient cultivated legume. Being India the largest producer of chick pea, no surprise, chole is one of the most popular dishes of Indian cuisine. If we look at the nutritional profile, it contains high amount of folate, approximately 100g of chick peas can provide 43% of RDA. It is also rich in dietary fiber, hence lower cholesterol and lower the risk of heart attack. Lets savour the taste of pindi chole.

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Masala Samai Khichdi

Fasting is one most efficient way to detoxify body, but many times it fails, cause instead of taking lots of fruits and vegetables, or some light grains, people eat fried peanuts, fried potatoes and yams,  and thus gain fat instead of losing it. Contrary to popular belief that the foods to be ate in fast are bland and can not be spicy or tasty, lets make this masala khichdi, thats very light from calorie point of view and yet nutritious and tasty.

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French beans with Dumplings

This bean has many names, in Europe you will find it as ‘runner beans’, in US its ‘string beans’ and French beans or green beans in India. this bright green crunchy French beans can help you a lot to lose fat, as its very low in calories yet very very much nutritious, just one cup(approx 125 g) can provide you 25% of daily requirement of vitamin K, approx 20% of vitamin c and manganize and 15% of vitamin A, potassium,  dietary fiber, and folate.  Vitamin k helps to  maintain bone density,  all the minerals helps you burn the food as fat and not turn into fat, and vitamin c boosts up immunity. It also contains lots of antioxidants which keeps us young and energetic. You can eat French beans raw, stir fried, or boiled. Lets see today the indianized version of it, to make a complete meal , I have added dumplings made from gram flour to it. This addition of protein will make this veg a complete meal in itself.

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Spicy Bottle gourd

one of the ancient vegetable grown by man, bottle gourd is also known as ‘calabash’ or squash. It is having cooling properties, thus used as diuretics. squash is also having soothing properties so can be used freely for gastric problem patients too.

squash is very subtle in taste, so lets make it a lil bit spicy, here i’ve shown the vegetable from squash only, but potatoes can be added for variation. Continue reading “Spicy Bottle gourd”

Fenugreek leaves in curd gravy

In our childhood whenever we had stomach ache, mom used to make us gallop the powdered methi (fenugreek) seeds and within minutes the ache were vanish!!  Yes! Fenugreek plant is having medicinal values not only for gas trouble or stomach ache, but it is also used by lactating women to increase milk supply and it is also used as natural herbal medicine for diabetic people. This plant can be used for its leaves (as herb) and for its seeds (as spice). Today we will see one recipe from the fresh leaves. Combining the leaves with the curds reduces its bitter taste and curds will add the protein making it complete meal.

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Tindora bateta (ivy gourd with potato)

You might be surprise to know that the ivy gourd vegetable – ‘tindora’ or ‘tendli’ has medicinal value to cure diabetes. The juice of the roots and leaves is used in the treatment of diabetes. Lets see one more low calorie healthy and tasty vegetable dish , how to make in microwave.

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