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1. Vegetable Curry
Ingredients:
1 tbsp oil
1 onion, finely chopped
2 garlic cloves, minced
1-inch ginger, grated
2 cups mixed vegetables (carrot, peas, green beans, cauliflower)
1 cup diced tomatoes
1 cup coconut milk
1 tsp turmeric
1 tsp cumin
1 tsp garam masala
Salt to taste
Instructions:
1. Heat oil in a pan, add onion, garlic, and ginger. Sauté until fragrant.
2. Add the spices (turmeric, cumin, garam masala) and cook for a minute.
3. Stir in the vegetables, tomatoes, and coconut milk.
4. Cover and cook until the vegetables are tender.
5. Serve with steamed rice or roti.
Why It Works:
This recipe is full of vibrant spices and nutrient-rich vegetables, making it a wholesome and balanced meal.
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2. Dal Tadka (Spiced Lentils)
Ingredients:
1 cup yellow lentils (toor dal or moong dal)
3 cups water
1 onion, chopped
2 tomatoes, chopped
2 garlic cloves, minced
1 tsp cumin seeds
1 tsp turmeric
1/2 tsp red chili powder
1 tbsp ghee or oil
Salt to taste
Fresh cilantro for garnish
Instructions:
1. Rinse and cook lentils in water until soft (use a pressure cooker or stovetop).
2. In a pan, heat ghee/oil and add cumin seeds, garlic, onion, and tomatoes. Cook until softened.
3. Add turmeric, red chili powder, and salt.
4. Mix the cooked lentils into the pan and simmer for 5 minutes.
5. Garnish with cilantro and serve with rice or chapati.
Why It Works:
Dal Tadka is high in protein and easy to prepare. It’s a staple Indian dish that’s comforting and healthy.
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3. Palak Paneer (Spinach with Cottage Cheese)
Ingredients:
2 cups spinach, blanched and pureed
1 cup paneer (Indian cottage cheese), cubed
1 tbsp oil or ghee
1 onion, finely chopped
1 tomato, chopped
1 garlic clove, minced
1/2 tsp cumin
1/2 tsp garam masala
Salt to taste
Instructions:
1. Heat oil in a pan, add cumin, garlic, and onion. Sauté until golden.
2. Add tomato and cook until soft.
3. Stir in the spinach puree, garam masala, and salt. Simmer for 5 minutes.
4. Add paneer cubes and cook for 2 more minutes.
5. Serve with naan or rice.
Why It Works:
Palak Paneer is a nutrient-dense dish packed with iron, calcium, and protein.
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4. Chana Masala (Chickpea Curry)
Ingredients:
1 can chickpeas (or 1 cup cooked)
1 onion, chopped
2 tomatoes, chopped
2 garlic cloves, minced
1 tsp cumin
1 tsp coriander powder
1 tsp garam masala
1/2 tsp turmeric
1 tbsp oil
Fresh cilantro for garnish
Instructions:
1. Heat oil in a pan, add cumin, garlic, and onion. Sauté until soft.
2. Add tomatoes, spices, and salt. Cook until the tomatoes break down.
3. Stir in chickpeas and a little water. Simmer for 10 minutes.
4. Garnish with cilantro and serve with rice or roti.
Why It Works:
Chana Masala is high in fiber and protein, making it a filling and nutritious dish.
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5. Aloo Gobi (Potato and Cauliflower Stir-Fry)
Ingredients:
2 medium potatoes, diced
1 cup cauliflower florets
1 onion, chopped
2 tomatoes, chopped
1 tsp cumin
1/2 tsp turmeric
1/2 tsp red chili powder
1 tbsp oil
Salt to taste
Instructions:
1. Heat oil in a pan, add cumin and onion. Sauté until golden.
2. Add tomatoes, turmeric, chili powder, and salt. Cook until tomatoes soften.
3. Add potatoes and cauliflower. Cover and cook until tender.
4. Serve with chapati or paratha.
Why It Works:
Aloo Gobi is a simple, flavorful dish made with basic ingredients. It's naturally gluten-free and vegan.
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6. Vegetable Upma (Semolina Porridge)
Ingredients:
1 cup semolina (sooji)
2 cups water
1/2 cup mixed vegetables (carrots, peas, beans)
1 tbsp oil
1 tsp mustard seeds
1 tsp urad dal (optional)
Curry leaves (optional)
Salt to taste
Instructions:
1. Roast semolina in a dry pan until slightly golden, set aside.
2. Heat oil in the pan, add mustard seeds, urad dal, and curry leaves.
3. Add vegetables and sauté until soft.
4. Add water and salt, bring to a boil.
5. Gradually add semolina while stirring continuously. Cook until thickened.
Why It Works:
Upma is a light, healthy breakfast option that’s easy to make and customize with your favorite veggies.
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7. Masala Bhindi (Spiced Okra)
Ingredients:
2 cups okra, sliced
1 onion, chopped
1 tomato, chopped
1 tsp cumin
1 tsp coriander powder
1/2 tsp turmeric
1 tbsp oil
Salt to taste
Instructions:
1. Heat oil in a pan, add cumin and onion. Sauté until golden.
2. Add tomatoes, spices, and salt. Cook until the mixture is fragrant.
3. Add sliced okra and cook on low heat until tender, stirring occasionally.
4. Serve with rice or chapati.
Why It Works:
This dish is a low-calorie, nutrient-rich option that’s easy to prepare and full of flavor.
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