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

  1. Chop veggies and walnuts to bite size pieces and add them to a bowl.
  2. Now mix them all together.
  3. 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

  1. Slice radish & cucumber into thin slices.
  2. Chop spring onion finely.
  3. Add sliced veggies, spring onion, Oregano/black pepper to a bowl
  4. 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

  1. Soak chickpeas overnight or for 8 hours and then boil or pressure cook until cooked.
  2. Meanwhile chop ginger and onion finely.
  3. Now add 1 teaspoon of oil to a pan, once a little hot add in the cloves and cook for 30 seconds.
  4. Add ginger and onion to the pan cook for 2 minutes until onions soften.
  5. Add in the cooked chickpeas and stir-fry for 1 minute.
  6. Add 3 cups of water and let it boil for 10 minutes.
  7. Add black pepper to your taste and turn off the stove.
  8. 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

  1. Chop garlic finely and slice the onions thin.
  2. Boil or pressure cook pumpkin.
  3. Add oil to a large pan, add chopped garlic, green chilies and onion.
  4. Once onions soften add carrot sauté for 3-4 minutes
  5. Add the cooked pumpkin and water and let it boil for 3 more minutes.
  6. Now cool it down and blend it to a thick soup consistency.
  7. Put back the soup on the stove and cook for 2 more minutes.
  8. 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

  1. Add oil to a cooking pot, add chicken to it and cook until done.
  2. Meanwhile add 1 teaspon of oil in another pan and add ginger, green chilies and turmeric powder. Saute for 1 minute.
  3. Now add onion & red capsicum and cook until softened.
  4. Add in the cooked chicken to the onion &capcisum.
  5. 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

  1. Add oil to cooking pot, once it heats up slightly add chopped garlic and onion.
  2. Saute them until onions are softened.
  3. Now add in the chopped beetroot, red chillies and cook till beetroot softens.
  4. Add this entire cooked mixture to a blender and blend to a smooth paste.
  5. 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.

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