Mixed Vegetable Pasta
Ingredients:
2tbs olive oil, 2 minced cloves garlic, 2 cups sliced spring onions, 1/2 cup dry white wine, 1 cup chopped quick-cooking vegetables (capsicum, spinach, zucchini) 1 cup vegetable broth(with zero salt), 10oz fusilli, a pinch of freshly ground black pepper and salt to taste.
Method:
Add oil to a small bowl. Next, add onions and stir until golden brown. Add chopped vegetables, white wine, garlic and salt. Cook on high heat for 2-5 minutes. Gently add the vegetable broth. Cook until the broth is reduced to half. In a separate bowl, cook pasta in boiling water and salt. Drain the pasta and add the white wine mix.
Vegetable pita pizza
Ingredients:
2 slices whole grain bread or whole wheat pita pocket, 2tbs pizza sauce or homemade salsa sauce, 1/3rd cup shredded low-fat mozzarella cheese and half cup chopped boiled vegetable of your choice.
Method:
Take whole wheat pita pocket and spread pizza or salsa sauce evenly inside it. Sprinkle mozzarella cheese and your own combination of in-season vegetables. Place it over a baking tray and microwave it for a few minutes until the cheese melts.
Poha
Ingredients:
1 potato, 1 onion, a few green chillies, 1 tablespoon chana dal, 1 tablespoon urad dal, a few curry leaves, 4-5 peanuts, 1 tablespoon oil, 2 cups poha (beaten rice), turmeric powder, salt to taste and lime juice.
Method:
Soak the poha in water for around an hour. Now prepare the tadka by heating oil and add urad dal, mustard seeds, chana dal, green chilles, curry leaves, onions and potatoes to it. Give it a nice stir and add the poha to the mixture. Let it stay on a slow flame for 5-7 minutes. Yummy poha for breakfast is ready.
Banana blueberry bread
Ingredients:
1 cup all-purpose flour, 1/2 cup whole wheat flour, 3/4 cup uncooked quick-cooking grits, 1/2 cup sugar, 1/2 tsp salt, 1/2 tsp baking powder, 1/4 tsp baking soda, 3 tbs canola oil, 1 cup mashed ripe banana, 3/4 cup blueberries, 2 large eggs, lightly beaten, cooking spray.
Method:
Preheat oven to 350°. Mix both kinds of flours, grits, sugar, salt, baking powder, and baking soda in a bowl. Gently make a well within the mixture and add oil, banana, blueberries, and eggs; add to flour mixture. Spoon the batter into a baking tray and place it in oven.
Red bean stew
Ingredients:
1 chopped onion, 5-6 mushrooms, 1 cup red beans, 2 tbs tomato paste, 75gms spinach, 1 tbs vegetable oil, pepper, salt, 2 tablespoon of flour and chilli powder.
Method:
Soak the beans overnight. The next day place them in a pot and cover with 3 cups water. Cook for 1 hour or so, until beans are fully cooked. Add mushroom and cook for another 10 minutes. Now lightly sauté onion in a different pan and add it to the mixture. Now add the rest of the ingredients to the pan and serve right away.
Paneer tikka wraps
Ingredients:
1 cup roasted paneer, 1/2 cup prepared barbecue sauce,1 cup of black beans,1/2 cup frozen corn, 1/4 cup reduced-fat sour cream, 4 lettuce leaves, 4 10-inch whole-wheat tortillas (or you can even replace this with whole wheat chapattis), 2 limes.
Method:
Place a large nonstick pan over medium-high heat. Add paneer, barbecue sauce, beans, corn and sour cream; stir to combine. Cook until hot, 4 to 5 minutes. Place the mixture over whole wheat chapattis and serve warm, with lime wedges.
Summer chickpea soup
Ingredients:
1 tbs olive oil, 1 chopped onion, 1 garlic clove, 1 cup chickpeas, 1 ltr vegetable stock, 1 tbs lime juice, 3 tbs fresh parsley, 2 tbs fresh mint and 1 cup natural yogurt.
Method:
Heat the oil in a pan and sauté garlic and onion over medium heat for 5 minutes. Add chickpeas and vegetable stock and let it come to a boil. After a boil, let it simmer for 15 minutes. Now take half of the soup and blend it nice until a smooth mixture is formed. Now add the mixture to the pan. Your soup must have thickened by now. Check for its creamy consistency. Finish it by adding parsley, mint and lime juice. Your summer chickpea soup is ready!
Whole wheat mini sandwich
Ingredients:
1 whole-wheat bread roll or plain whole wheat bread, 2 teaspoons pesto sauce, 2 thinly sliced turkey or chicken breast and 3 to 4 tablespoon of shredded low-fat mozzarella cheese.
Method:
Take a small baking sheet, and spread your bread in two halves. Add 1 tablespoon of pesto sauce over it along with turkey or chicken breasts slices. Sprinkle cheese and microwave it for a few minutes until the cheese is melted and bubbly.
Spicy tomato and paneer recipe
Ingredients:
½ a kg paneer, ½ cup chopped celery, 1 tbs ground cumin, 1 cup onion, ½ a tbs red flakes, 1 cup tomato soup, 2 cups of vegetable broth, 1 tbs ground black pepper, 5 crushed tomatoes made into a rich puree and 1 tsp ground cumin.
Method:
Take a large saucepan and add onions, paneer and celery to it. Cook until the mixture is lightly brown in colour. Use a potato masher and mash all the ingredients in the pan. Now take a pressure cooker and spoon the mixture in the cooker with all the spices and leftover ingredients in the pan. Cook for 10 minutes.
Healthy couscous chickpea salad
Ingredients:
1 tomato, 1 thinly sliced cucumber, 1 cup of Chickpeas, ½ cup of Lentils, ½ cup of Couscous, 1 tablespoon of vinegar, 1 tablespoon of lemon juice, 1 tablespoon of olive oil and Salt (to taste)
Method:
Take a bowl and add ½ cup of boiling water and couscous to it. Cover and let it stand for 5 minutes. Now fluff the couscous with a fork and add a bit of olive oil to it. Throw in tomato, chickpeas, lentils and cucumber to the couscous bowl. Top it with lime juice, salt, the leftover oil and vinegar. Mix all the ingredients together. Your healthy couscous chickpea salad is ready.
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