Chickpeas are really healthy and filling. It can be prepared in many forms like: chickpeas curry, chickpeas kebabs etc. Today I have tried chickpea chaat which is very tasty and diet friendly. Let’s proceed to the recipe.
PREPARATION TIME: 5 MINUTES SERVING: 1 CUISINE: INDIAN COURSE: CHAAT, DIET FOOD Nutrition values in chickpeas according to the ingredients CALORIES: 182 CARBOHYDRATES: 30.5 g FAT: 3 g PROTEIN: 9.5 g
INGREDIENTS
Chickpeas: 50 grams (soaked overnight) Tomato: 1 small (finely chopped) Onion: 1 small (finely chopped) Green chili: 1 small (chopped) Lemon juice: 1 teaspoon Rock salt: according to your taste Fresh coriander leaves: 1 teaspoon (chopped) Mint coriander chutney: 1 teaspoon
You can add more veggies and herbs according to your taste.
Take overnight soaked chickpeas in a large strainer to drain extra water and rinse with fresh water.
Take them in a bowl and add tomato, onion, green chili, lemon juice, rock salt, fresh coriander leaves, and mint coriander chutney according to the ingredients.
Mix them well and serve.
Chickpea chaat is ready!
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Poha is one of the most famous Indian breakfasts. Basically, it is a Maharashtrian cuisine which is made of flatten rice. I am going to tell you the recipe of diet friendly poha. Let’s proceed.
White flatten rice (poha): 250 grams (thick) Olive oil: 2 teaspoons Mustard seeds: 1/4 teaspoon Onion: 1 medium (finely chopped) Green chilies: 4-5 (chopped) Fresh green peas: 1/2 cup Curry leaves: 6-7 Turmeric powder: 1/2 teaspoon Salt: according to the taste Lemon juice: 2 teaspoons Fresh coriander leaves: 1 tablespoon (chopped)
You can add fried peanuts but they have so much calories, which is not diet friendly at all.
RECIPE
First, take white flatten rice in a large sized strainer and rinse them carefully with water. Keep aside to drain extra water.
Put a pan on medium flame and heat oil. Add mustard seeds and let them splutter.
Now add green chilies, curry leaves, and onion. Saute them till onions turn translucent. Add fresh green peas and saute them for 2-3 minutes.
Add turmeric powder, salt, and mix them.
Now add rinsed flatten rice and mix them again carefully. Cook for 5 minutes on simmer flame.
Sprinkle lemon juice and gently stir. Turn off the flame, garnish with chopped coriander leaves, and serve hot.
You can also sprinkle farsan or barik besan sev, but they are not diet friendly.
Poha is ready!
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Empty stomach drink is one of the most important morning rituals. We should start our day with a drink which will be helpful in fat loss and give us energy as well for the whole day. Don’t take sugary drinks in your morning ritual. Here I am going to tell you about 5 morning drinks which will be very helpful in your fat burn journey.
1. LEMON-GINGER WATER
Method Take 1 glass water and pour it in a saucepan. Add 1/2 inch crushed ginger (adrak) in it and boil completely. Turn off the flame and sieve it in a glass. Add 1/2 lemon juice to it and mix. Drink it to empty stomach, sip by sip early in the morning. You can increase quantity of water, ginger, and lemon juice. Benefits Lemon and ginger both have fat absorbing qualities. It helps you in better digestion and prevents you from diabetes. Precautions If you are suffering from any kind of joint pain please avoid lemon juice.
2. CINNAMON-FENNEL SEEDS WATER
Method Take 1 glass of water in a bowl. Add 1 teaspoon fennel seeds (saunf) and 1 inch cinnamon stick (dalchini). Cover and soak it for overnight. In the morning you’ll notice that the colour of water is changed. Boil this water and sieve it in a glass. Drink this water early in the morning, empty stomach, sip by sip. Benefits Cinnamon increases your body heat so it speeds up the metabolism. Fennel seeds have a quality to control your appetite so you can feel full of energy for longer time. Precautions If you are going under any medications, please avoid cinnamon stick otherwise it can interfere your medication. Drink this once in a day, empty stomach, early in the morning.
3. LUKEWARM WATER + LEMON + HONEY
Method Take 1 glass of lukewarm water in a glass, add 1 teaspoon honey and half lemon juice. Mix and drink it sip by sip early in the morning, empty stomach. Benefits This drink will help you to improve metabolism and will get your body system in the fat burning mode. This drink will help you in digestion and detoxify your body. Precautions Keep water lukewarm because in hot water honey will loss its qualities. Drink it empty stomach.
4. LUKEWARM WATER + TRIPHALA POWDER +HONEY
Triphala powder is a equal proportion mixture of three dried fruits powder Amalaki (dried Indian gooseberry powder), Haritaki (dried myrobalan powder), and Bibhitaki (dried terminalia bellirica powder). Method Take 1 glass lukewarm water, add 1 teaspoon triphala powder and 1 teaspoon honey in it. Mix well and drink sip by sip, early in the morning, empty stomach. Benefits Triphala powder has a quality to make you feel full so it’ll help you to control hunger. It is a good detoxifier and helps you in better digestion. It’ll be helpful to your eyes and cures UTI (Urinary Tract Infections) as well. Precautions You may have loose stool sometimes. Consider to your doctor before taking it because if you are under any medication, it may interfere it.
5. CUMIN SEEDS WATER
Method Take 1 glass of water in a bowl, add 1 teaspoons cumin seeds (jeera), cover, and soak for overnight. Next morning boil that water with cumin seeds. Sieve and drink sip by sip, early in the morning, empty stomach. You can add 5-6 drops of lemon juice for better taste. Benefits It’ll be helpful to control blood sugar level. It’ll help your body to flush out toxins. It’ll boost metabolism and helpful in better digestion. Precautions In can reduce your blood sugar level too much. It can leads to heavy menstrual flow sometime. It can cause heartburn as well. So consider to a doctor before taking it.
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Oats idli is a perfect diet breakfast, which is very tasty and full of nutrition as well. This dish is really easy to prepare and very digestive. Let’s proceed to this recipe.
Rolled oats: 1 cup Urad daal (split black gram): 1 tablespoon Sor curd: 2 tablespoons Water: 1 cup Eno (fruit salt): 1 teaspoon Red chili powder: 1/2 teaspoon Garam masala powder: 1/4 teaspoon Onion: 1 medium (finely chopped) Tomato: 1 medium (finely chopped) Green chilies: 2 (chopped) Curry leaves: 5-6 (chopped) Fresh coriander leaves: 2 tablespoons (chopped) Salt: according to your taste Oil: for brushing idli mold
RECIPE
First, take rolled oats and urad daal in grinder. Grind it to a fine powder and transfer to a bowl.
Now add sour curd, water, red chili powder, garam masala powder, onion, tomato, green chilies, curry leaves, fresh coriander leaves, and salt according to the ingredients in oats and urad daal powder.
Mix them well and keep aside for 20 minutes.
After 20 minutes, mix them again and add water if required. Remember, idli better should neither too dry nor too watery. Add eno according to the ingredients and mix.
Take idli mold and brush it with oil. Fill idli batter in the mold and steam in a steamer for 15 minutes on medium flame. After 15 minutes check idlis with the help of a toothpick. Insert a toothpick in idli, if toothpick comes out clean then your idli is ready and if not then steam it for few more minutes.
If you’ll remove idli immediately after taking the mold out, idli will break. So let the mold cool atleast for 5-6 minutes.
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Bread poha is a tasty breakfast. I have tried brown bread poha which is diet friendly, you can take it as snack. Let’s proceed to the recipe.
COOKING TIME: 15 MINUTES SERVING: 1 CUISINE: INDIAN COURSE: BREAKFAST AND SNACK Nutrition in brown bread (4 slices) Calories: 292 Carbohydrates: 56 g Fat: 3.2 g Protein: 10.8 g
INGREDIENTS
Brown bread: 4 slices (medium) Olive oil: 1 teaspoon Cumin seeds: 1/4 teaspoon Green chili: 1 (chopped) Curry leaves: 4-5 Onion: 1 small (finely chopped) Tomato: 1 small ( finely chopped) Fresh green peas: 2 tablespoons Red chili powder: 1/4 teaspoon Turmeric powder: 1/4 teaspoon Garam masala powder: 1/4 teaspoon Maggi masala powder: 1/2 teaspoon Salt: according to your taste lemon juice: 1/2 teaspoon Coriander leaves: 1 tablespoon (chopped)
RECIPE
In a bowl, take bread slices, chop them in medium sized pieces, and keep aside.
Put a pan on medium flame and heat oil. Add cumin seeds and them splutter. Now add chopped green chilies, curry leaves and saute for 30 seconds.
Add chopped onion and green peas. Saute them till onion turns translucent. Add chopped tomatoes, red chili powder, turmeric powder, garam masala powder, maggi masala powder, salt, and 1 tablespoon water.
Mix and cook till oil has started coming out from sides. Now add chopped bread and mix gently. Add lemon juice, mix again, and garnish with chopped coriander leaves. serve hot.
Brown bread poha is ready!
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Eat breakfast like a king, lunch like a prince, and dinner like a pauper. –Adelle Davis
Diet doesn’t mean skip your meals and make yourself starving. Diet means cut down your sugar, take a certain and healthy amount of carbs, calories, protein, salt, and fat which makes you fit. Making a diet plan is really easy but follow it properly is really difficult. Breakfast is the most important part of your daily meal plan and this is the first meal of the day so this should be proper and filling. You should eat breakfast till 10:30 AM. Here I am going to tell you about 5 tasty, healthy, and low calories Indian breakfasts.
1. POHA (Flatten Rice)
Serving: 70 grams
Calories: 79
Carbohydrates: 17.9 g
Fat: 0.1 grams
Protein: 1.4 grams Poha is a famous Indian breakfast which is tasty and filling. According to the nutrition values it is low in calories, carbs and fat. It’s really easy to prepare and digest because flatten rice is made by parboiling paddy and drying it out in sun for few hours. Poha: https://yellowbowlrecipes.com/2019/05/23/poha/
2. IDLI-SAMBAR
Serving: 100 grams + 1 small bowl sambar with lots of veggies + mint coriander chutney Nutrition in 100 grams Idli
Calories: 135
Carbohydrates: 26.31 g
Fat: 0.62 g
Protein: 6.36 g Idlis are one of the most famous Indian breakfast which is a South Indian cuisine. This breakfast is very healthy and easy to digest for every age group people. It’s a fermented and steamed dish, according to studies fermented foods enable better breakdown of minerals and vitamins in our body, which further helps in digestion. Idli-Sambar:https://yellowbowlrecipes.com/?s=idli+sambar Mint-coriander chutney:https://yellowbowlrecipes.com/2018/12/31/3-types-of-sauces/
3. BROWN BREAD SANDWICH
Serving: 2 sandwiches (4 medium size bread slices) Nutrition in 4 bread slices
Calories: 292
Carbohydrates: 56 g
Fat: 3.2 g
Protein: 10.8 g Brown bread is more healthy than white bread according to the nutrition values. Eating brown bread sandwich with lots of veggies and Indian cottage cheese or tofu, without oil, butter, and cheese is a complete healthy breakfast meal with full of nutrition. Use raw veggies like: cucumber, tomato, cabbage, bell peppers, carrot etc. and herbs like: basil, parsley, thyme.
4. OATMEAL
Sweet oatmeal because of fruits and nutsMasala oatmeal
Serving: 100 grams Nutrition in dry 100 grams oatmeal
Calories: 68
Carbohydrates: 12 g
Fat: 1.4 g
Protein: 2.4 g Oats are very nutritious and filling breakfast which can help you to reduce weight. It is delicious in taste and easy to digest. You can make masala oats which is really tasty and if you are making oatmeal with milk then use skimmed milk and do not add sugar. You can add 1 teaspoon honey instead of sugar. Add 1 fruit which is low in sugar like: apple, guava, peach etc. You can add 1 small banana as well and add nuts like: almonds, walnuts, pistachios etc. But remember use in a certain and healthy amount. Masala oatmeal: https://yellowbowlrecipes.com/?s=masala+oats
5. UPMA
Serving: 50 grams Nutrition in 50 grams upma
Calories: 104.5
Carbohydrates: 19.03 g
Fat: 1.57 g
Protein: 3.38 g Upma is a healthy and tasty South Indian breakfast which is made of semolina. This dish is low in calories and carbohydrates. Semolina is rich in iron, cholesterol free, made of whole wheat, filling, and full of nutrition. Upma: https://yellowbowlrecipes.com/2019/01/17/masala-upma/
Try these healthy and tasty dishes in your breakfast and enjoy your first and very important meal of the day. If you’ll find any benefit please share your experience in comment section. I’ll be there with my next diet friendly blog post soon.
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Mix veg is a type of sabji which is made of so many veggies. I have made it diet friendly. Let’s proceed to the recipe.
PREPARATION TIME: 40 MINUTES SERVING: 4 CUISINE: INDIAN COURSE: MAIN COURSE
INGREDIENTS
Olive oil: 1 tablespoon Cumin seeds: 1/2 teaspoon Asafoetida: 1/4 teaspoon Green chilies: 2 (chopped) Curry leaves: 6-7 Ginger-garlic paste: 1 teaspoon Onion: 1 large (finely chopped) Button mushroom: 100 grams Red bell pepper: 1 large (dicey chopped) Yellow bell pepper: 1 large (dicey chopped) Cauliflower head: 50 grams (chopped) Fresh green peas: 50 grams French beans: 50 grams (chopped) Tomato: 1 large (finely chopped) Red chili powder: 1/2 teaspoon Garam masala powder: 1 teaspoon Turmeric powder: 1/2 teaspoon Coriander powder: 1 teaspoon Salt: according to the taste Chopped coriander leaves: For garnishing
You can add more veggies like: broccoli, carrot, zucchini etc.
RECIPE
Take red bell pepper, yellow bell pepper, cauliflower head, french beans, fresh green peas in a bowl according to the ingredients, rinse them with water, and keep aside.
Take button mushrooms in a large bowl and wash carefully. Remove extra stick from mushroom and wash again. Peel upper thin layer and chop in two parts.
Put a pan on medium flame and heat oil. Add cumin seeds, asafoetida, and let them splutter.
Add chopped green chilies, curry leaves, and fry them.
Now add chopped onion and saute them till they turn translucent. Add all chopped veggies with mushroom which are mentioned above and saute for 6-7 minutes on simmer flame.
Add chopped tomatoes, red chili powder, garam masala powder, turmeric powder, coriander powder, and salt. Mix them well, cover, and cook for 10 minutes on simmer flame.
Turn off the flame and garnish it with chopped coriander leaves.
Serve it with roti or paratha.
Mix veg is ready!
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I have tried roasted roasted fox nuts, which is also known as roasted phool makhana. This is a healthy and easy to prepare snack. You can eat this during fasting when you add rock salt. Let’s proceed to the recipe.
PREPARATION TIME: 10 MINUTES SERVING: 4 CUISINE: INDIAN COURSE: SNACK (Nutrition according to the ingredients in fox nuts) CALORIES: 980 FAT: 0 g CHOLESTEROL: 0 mg CARBS: 196 g PROTEIN: 56 g
INGREDIENTS
Fox nuts (phool makhana): 500 grams Clarified butter: 2 teaspoons Black pepper powder: 1/2 teaspoon Chaat masala powder: 1/2 teaspoon Rock salt: according to the taste
RECIPE
Put a pan on medium flame and heat ghee.
Add phool makhana (fox nuts) and roast till they turn crispy and crunchy on medium flame.
Turn off the flame and sprinkle black pepper powder, chaat masala powder, and rock salt. Mix and stir well.
Let them cool down, transfer them to a air tight container, and serve.
Roasted fox nuts are ready!
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Holi is coming and Indian festivals are incomplete without homemade sweets. I have tried dry fruits laddu. These laddoos are very healthy and tasty. Let’s proceed to the recipe.
Put a large pan on medium flame and heat clarified butter (ghee).
Now add chopped almonds, chopped cashews, chopped pistachios, and raisins in hot ghee and saute for 5 minutes. Transfer them to a plate.
In parallel add seedless chopped dates in mixer jar and blend them coarse without adding water. Now in leftover hot ghee add them and saute till it turns mushy.
Turn off the flame and mix mushy dates to saute dry fruits.
Add poppy seeds and mix them well.
Take a small amount and with the help of your palms roll and make a small ball shaped laddu.
Repeat this process and make all laddoos.
Place them on a plate and garnish with desiccated coconut. Let them cool and serve.
Dry fruits laddoos are ready!
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It’s a very healthy and tasty soup which is made of vegetables. You can definitely add this to your diet plan. Let’s proceed to the recipe.
PREPARATION TIME: 25 MINUTES SERVING: 2
INGREDIENTS
Beetroot: 1 medium Carrot: 1 small Tomato: 1 medium Spinach: 100 grams Clarified butter (ghee): 1 teaspoon Cumin seeds: 1/4 teaspoon Black pepper powder: 1/4 teaspoon Salt: according to the taste
RECIPE
Rinse all the vegetables. Peel beetroot, carrot, and roughly chop them.
In a pressure cooker take all the vegetables. Add 1 cup water and 1/4 teaspoon salt. Cover the lid and put the cooker on medium flame.
Cook all the vegetables till 2 whistles. Turn off the flame and let the steam release itself.
Open the lid and let all the boiled veggies cool down.
Now transfer them to a mixer jar and blend them completely.
Put a pan on medium flame and heat ghee.
Add cumin seeds and let them splutter. Now add blend veggies, salt, and black pepper powder. Mix them well and cook till boiling. If you need you can add some more water.
Turn off the flame and serve.
Soup is ready.
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Yellow Bowl Recipes
