Recipes
SALADS
TOMATO SALAD
Ingredients
- Tomatoes – 2
- Broccoli – 1 cup
- Green peas – ½ cup
- Lime – 1
- Salt – to taste
- Black Pepper powder – to taste
- Low fat Greek yogurt – 1 tablespoon
- Walnut – 3
Preparation
- Chop veggies and walnuts to bite size pieces and add them to a bowl.
- Now mix them all together.
- Add lime juice, salt, black pepper, walnuts and Greek yoghurt to the veggies.
Nutritional benefits
- Vitamins C rich
- Contains good amount of protein
- High in fiber
RADISH SALAD
Ingredients
- Radish – 1 large
- Cucumber – 1 medium
- Spring onion – 2 sprigs
- Oregano / black pepper – ¼ teaspoon / to taste
- Olive oil – 1 teaspoon
Preparation
- Slice radish & cucumber into thin slices.
- Chop spring onion finely.
- Add sliced veggies, spring onion, Oregano/black pepper to a bowl
- Drizzle olive oil to the veggies salad.
Nutritional benefits
- Radish rich in minerals like folate & potassium
- It is also rich in vitamin C and fiber.
SOUPS
CHICKPEAS SOUP
Ingredients
- Chickpeas – 1 cup
- Ginger – ½ inch piece (chopped)
- Onion – 1 big
- Cloves – 3
- Oil – 1 teaspoon
- Black pepper powder– to taste
- Coriander leaves – 4 sprigs
Preparation
- Soak chickpeas overnight or for 8 hours and then boil or pressure cook until cooked.
- Meanwhile chop ginger and onion finely.
- Now add 1 teaspoon of oil to a pan, once a little hot add in the cloves and cook for 30 seconds.
- Add ginger and onion to the pan cook for 2 minutes until onions soften.
- Add in the cooked chickpeas and stir-fry for 1 minute.
- Add 3 cups of water and let it boil for 10 minutes.
- Add black pepper to your taste and turn off the stove.
- Add chopped coriander leaves now.
Nutritional benefits
- Chickpeas is protein & fiber rich
- Ginger good for your digestion.
- Onion rich in vitamins & minerals.
PUMPKIN & CARROT SOUP
Ingredients
- Pumpkin – 250 grams
- Carrot – 2 medium sized
- Garlic – 5 to 6
- Onion – 1 medium sized
- Salt – to taste
- Green chilies – 3
- Oil – 1 teaspoon
Preparation
- Chop garlic finely and slice the onions thin.
- Boil or pressure cook pumpkin.
- Add oil to a large pan, add chopped garlic, green chilies and onion.
- Once onions soften add carrot sauté for 3-4 minutes
- Add the cooked pumpkin and water and let it boil for 3 more minutes.
- Now cool it down and blend it to a thick soup consistency.
- Put back the soup on the stove and cook for 2 more minutes.
- Now it is ready to serve.
Nutritional benefits
- Pumpkin rich in vitamin A
- Carrot beta carotene and fiber rich
CHICKEN SOUP
Ingredients
- Diced Chicken – 300 grams
- Onion – large
- Red capsicum – 1
- Turmeric powder – ½ teaspoon
- Green chilies – 3
- Ginger – ½ inch piece
- Salt – to taste
- Oil – 3 teaspoons
Preparation
- Add oil to a cooking pot, add chicken to it and cook until done.
- Meanwhile add 1 teaspon of oil in another pan and add ginger, green chilies and turmeric powder. Saute for 1 minute.
- Now add onion & red capsicum and cook until softened.
- Add in the cooked chicken to the onion &capcisum.
- Add water, salt and let it boil for 3-4 minutes.
Nutritional benefits
- Chicken is lean protein, low in fat & high in protein.
- Turmeric powder good anti-inflammatory spice, boosts immunity.
BEETROOT SOUP
Ingredients
- Beetroot – 300 grams
- Garlic – 5
- Coriander leaves – a bunch
- Onion – 1 big
- Red chilies – 3
- Oil – 2 teaspoons
- Salt – to taste
Preparation
- Add oil to cooking pot, once it heats up slightly add chopped garlic and onion.
- Saute them until onions are softened.
- Now add in the chopped beetroot, red chillies and cook till beetroot softens.
- Add this entire cooked mixture to a blender and blend to a smooth paste.
- Pour this back to the cooking pot and in salt and let it boil for 2 minutes. Can add water for the desired consistency.
Nutritional benefits
- Beetroot is rich in iron.
- Garlic has a lot of medicinal properties and helps reduce cholesterol levels.