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Foods Rich in Vitamin B2, Riboflavin, Recipes rich in Vitamin B2

Foods Rich in Vitamin B2 Riboflavin. Veg Recipes rich in Vitamin B2. Sometimes when we have eye or skin problems or mouth ulcers, the doctor prescribes a tiny Riboflavin tablet. What is this Riboflavin and why it is very important for our good health? In what ways can we stock up on this vitamin without popping pills? Well, it’s going to take you just a few more minutes to discover the magic of Riboflavin or Vitamin B2. Indeed, each of nature’s nutrients is a wonder ingredient for our body!

Vitamin B2, also known as Riboflavin, enables you to get usable energy from the foods you eat. Basically, it gets energy from the carbohydrates, protein and fat you eat and converts it into energy in the form of Adenosine Triphosphate (ATP). The breakdown of ATP frees energy, which can be used by the body's tissues, such as muscles.

It also enables the development and maintenance of red blood cells (RBCs) – another factor that contributes to your energy levels. The more red blood cells you have, the more energy you have. Athletes who exercise regularly need to be aware that heavy exercise can remove the Riboflavin from your body. Athletes with low RBC find themselves getting tired quickly and need to up their iron intake. Having a diet rich in Riboflavin can keep up the RBC count!

Since it is a water soluble vitamin, it is flushed out of the body daily, so it is important to replenish it in the body through diet to avoid any nutrient deficiencies. As it is required for the proper functioning of all the cells, consuming good sources of vitamin B2 is essential. 

How does Vitamin B2 work?

Vitamin B2 works in combination with other B vitamins. It is converted to folic acid and Vitamin B6 (pyridoxine) so that it can be used by the body.

11 Health Benefits of Riboflavin : 

1.     Maintains energy level

2.     Protects healthy skin and hair

3.     Promotes development and growth

4.     Increases blood flow

5.     Prevents diseases like migraine, dermatitis and arthritis

6.     Promotes healthy development of fetuses

7.     Protects the digestive tract 

8.     Offers a powerful punch of antioxidants

9.     Treats anaemia

10.   Helps prevent cancer

11.   Prevents AIDS/HIV

What happens if you are deficient in Riboflavin?

Usually, the Riboflavin deficiency is not very common because a lot of foods are good sources of riboflavin. But it can still occur in many individuals who are underweight and in the individuals who avoid milk and milk products and are choosy in eating vegetables.

Vitamin B2 also happens to be an Antioxidant, which prevents free radical damage and improves skin and eye health. It reduces the risk of cataract and glaucoma. Likewise, a deficiency of this nutrient can lead to blurred vision. Riboflavin can make our skin and hair healthy by maintaining collagen levels. This keeps away unsightly wrinkles too! Riboflavin is also required to regulate thyroid activity.

8 Symptoms of Vitamin B2 deficiency –

1.     Angular stomatitis, or cracks at the corners of the mouth

2.     Dry skin

3.     Anaemia

4.     Cracked lips

5.     Nerve damage

6.     Inflammation of the mouth and tongue

7.     Sore throat

8.     Changes in the mood such as increased anxiety and depression

People who drink excessive amounts of alcohol are at greater risk of vitamin B deficiency.

What is the daily requirements of Riboflavin?

As per Dietary Guidelines of NIN, the Recommended Dietary Allowances of Riboflavin for –

Men - 1.4 -2.1mg/day

Women - 1.1 – 1.7 mg/day

For Pregnant ladies the requirements increases by 0.2mg/day and for lactating women the requirement increases by 0.3mg/day

Best sources of Vitamin B2 –

You should be aware that it is not difficult to have a diet that is rich in vitamin B2. You can improve your vitamin B2 levels by cleaning up your diet and including some healthy ingredients your diet.

These are the food sources that you should be eating regularly:

If you are a non-vegetarian, you can definitely avoid your chances to get riboflavin deficiency by consuming – liver, beef and fish.

For Vegetarians,

6 Best Vegetarian sources of Vitamin B2

1.     Dairy products like milk, yoghurt and cheese

2.     Eggs

3.     Green leafy vegetables (spinach, Kale)

4.     Whole grains (Barley, Bajra, Jowar, whole wheat flour and wheat germ)

5.     Beans and legumes

6.     Nuts and seeds(Almonds, Walnuts, pistachios, Sesame Seeds and sunflower seeds)

Also a lot of cereals and their products can be fortified with riboflavin to meet the daily requirements.

All these sources can be incorporated in your daily diet in many interesting ways, ranging from a porridge to salads to a healthy snack. Here we share some of our recipes rich in vitamin B2 which will definitely help you improve your health.

This makes it pretty clear that Riboflavin is quite an essential nutrient that should not be ignored while making food choices. While supplementing with Vitamin B can be of help to some extent, it is always best to aim to consume a lot of whole foods that naturally have Riboflavin and other key nutrients so that you can fulfill your requirements from diet!

Enjoy our Foods Rich in Vitamin B2 Riboflavin. Veg Recipes rich in Vitamin B2. and other B Vitamin recipe articles below. 

B Vitamins recipes
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Rich in Vitamin B7 Biotin recipes
Vitamin B1 Thiamine recipes
Vitamin B12 Cobalamin Rich Foods recipes
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Vitamin B6 Diet recipes
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almond butter recipe | homemade Indian style almond butter | chunky almond butter | with 18 amazing images. homemade almond butter is totally awesome, a tantalising treat with a very unique flavour and interesting mouth-feel! Learn how to make almond butter recipe | homemade Indian style almond butter | chunky almond butter | When you think almonds, you expect a nutty flavour, but this homemade almond butter gives you a better flavour than you bargain for, because the nuts are roasted before blending. A dash of coconut oil further improves the flavour of this butter, apart from boosting its health benefits. homemade Indian style almond butter is a great source of Protein, while coconut gives you healthy fatty acids of medium chain triglycerides. It is always better to make your almond butter at home as store-bought almond butter contains loads of sugar and hydrogenated vegetable fats, which are not good for you. And to think you get all this goodness at probably half the price of the unhealthy market butter! Store your almond butter in a glass jar with a lid and it should stay good for 25 days in the fridge. You can also store the almond butter in a jar at room temperature and it stays good for 15 days. But note that if you put the butter in the fridge, then you must store it there always. When you are hungry, treat yourself to 1 tbsp of almond butter. It is a wise snack even for weight-watchers as it has the correct fats to keep you full for a longer time. Tips to make almond butter: 1. Instead of coconut oil you can add olive oil. 2. Cool the almonds completely after roasting otherwise while blending the mixer jar may get hot. 3. Instead of sea salt you can add normal salt. Enjoy almond butter recipe | homemade Indian style almond butter | chunky almond butter | with detailed step by step photos.

bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti | with amazing 16 photos Though bajra is grown only in certain parts of Rajasthan, bajra rotis are relished all over the state. Thickly rolled bajra rotis are cooked over "kanda" (cow dung cakes) in the villages. That is the authentic way of preparing them because it imparts a smoked flavour to the rotis. We have made this simple recipe of Bajra roti by kneading bajra flour with little whole wheat flour together with little salt. Whole wheat flour makes rolling and binding bajre ki roti easier. Knead the dough with warm water as the dough become pliable and easy to knead and roll. This helps in getting pearl millet roti a soft texture. The Rajasthani bajra roti are thickly rolled, cooked on a tava and then roast over open flame till brown spots appear. Traditionally white butter also known as makhan is smeared on it or if that is not available you can use ghee. Bajra Roti is a traditional Indian flatbread made with bajra or black pearl millet flour making it extremely nutritious. Bajra flour is high in protein and is a complete protein for vegetarians when combined with dal. So as a Vegetarian, include bajra in your diet. If you are looking for a gluten free option you can replace the whole wheat flour and only knead bajra flour alone to make bajre ki roti . I remember, my grandmother would roll the roti using her palm and cook it on a earthen clay tava on a chulha, which would give bajra roti a smoky flavor. I would like to share some important tips to make the perfect Rajasthani bajra roti. 1. To make Bajre ki roti, take a portion of the dough and shape into a round ball. The dough ball should be smooth without any cracks. If required, you can apply some water on your palms and then shape. 2. Serve the Bajra roti immediately smeared with white butter or ghee. If it cools down, it will feel very hard and dry. Bajra roti, lahsun ki chutney and onions is a combo!! Although absolutely simple to make, these rotis are delicious! Enjoy how to make bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti | with detailed step by step photos and video below.

Punjabi spinach soup recipe | palak shorba | healthy palak soup | with 33 amazing images. Punjabi spinach soup recipe | palak shorba | healthy palak soup is a nourishing bowl for all health conscious people. Learn how to make palak shorba. To make Punjabi spinach soup, boil 2 cups of water in a pan. Add the spinach and cook for 3 to 4 minutes. Drain and keep aside to cool. Combine the spinach, mint leaves and green chillies and blend in a mixer to a smooth purée. Transfer it into a deep pan, add the milk and 1½ cups of water and bring to boil. Add the salt, black pepper powder and lemon juice, mix well and simmer for 1 to 2 minutes. For the tempering, heat the ghee in a small pan, add the garlic and sauté till it turns golden brown. Add this tempering to the palak shorba. Mix well and simmer for 2-3 minutes. Serve hot garnished with ginger juliennes. Punjab is often known as the Land of Abundance! Lush green fields full of wholesome and healthy vegetables and grain cover Punjab’s landscape. Thus it is evident why Punjabi cooking makes use of healthy and leafy green vegetables. Palak or spinach is full of nutritional goodness and can make any dish attractive by giving it a lovely bright green colour like in the recipe of Punjabi spinach soup. Palak shorba is a fresh and spicy delicacy that can be savoured hot garnished with some ginger. The milk added to this recipe makes it creamy, while the mint and lemon juice combine to add just the required amount of freshness! You can also try other shorbas like the Moong Dal ka Shorba and Tomato Shorba. With about 107 calories and 1.7 g of fibre per serving, this healthy palak soup is a flavourful and nutritional boost for weight-watchers. Heart patients too can enjoy this sinful bowl and benefit from the antioxidants from spinach, ginger and garlic. Being sugar free, it is a wise choice for diabetics as well. Tips for palak shorba. 1. This is a winter palak shorba as it's a nice and spicy soup. 2. Reduce green chillies if you want the soup less spicy. We have used 2 green chillies. You can use 1 green chilli. 3. Cool the cooked spinach before putting in the mixer. 4. Use low fat milk in palak shorba if you are on weight loss. Enjoy Punjabi spinach soup recipe | palak shorba | healthy palak soup | with step by step photos.

lauki ka raita | doodhi raita | dudhi raita | bottle gourd raita | with 22 amazing images. Revel in the cooling effect and goodness of doodhi and protein-rich curd, in one single dish of lauki ka raita! While you might worry that using doodhi alone might result in a mushy raita, some smart moves make this version a lot more exciting bottle gourd raita. Onions, green chillies and ginger are cooked along with the doodhi to give the doodhi raita a rich texture and aroma, while crushed peanuts further add to the flavour and mouth-feel. A traditional tempering is the final stroke, which makes the Lauki ka Raita absolutely aromatic and appealing to the palate. Serve doodhi raita with Lazeez Parathas and Bajra, Whole Moong and Green Pea Khichdi. Enjoy how to make Lauki ka Raita recipe with detailed step by step photos and video below.

bajra and moong dal khichdi recipe | bajra and moong dal khichdi for pregnancy | healthy bajra and moong dal khichdi | iron rich bajra khichdi for pregnancy | how to make bajra khichdi in pressure cooker | with 21 images images. bajra and moong dal khichdi is an iron and fibre rich one dish meal which is sure to please one and all. Making healthy bajra and moong dal khichdi is very simple. Learn how to make bajra khichdi in pressure cooker in 20 minutes. To make iron rich bajra khichdi what pairs with whole bajra is yellow moong dal. While you can substitute it with green moong dal, the yellow moong dal lends a more delightful taste. But before mixing the 2 ingredients Making this traditional bajra and moong dal khichdi is very simple. Soak he bajra for about 8 hours, drain and combine it with moong dal. Then pressure them with enough water and finally top it with a tempering. Obese people can rely on this khichdi as a fiber-filled one dish meal which is a replacement to rice delicacy. The creamy consistency and mild flavours make healthy bajra and moong dal khichdi a good choice for pregnant women too throughout all 3 trimesters. It’s a nourishing option to opt during the pre-conception stage too when you want to build your iron reserves. You can even perk up this iron rich bajra khichdi for pregnancy by adding some spices to it and maybe even throw in some vegetables for more fiber and antioxidants. If you add vegetables do so while pressure cooking and remember to adjust the amount of water added for cooking. Enjoy bajra and moong dal khichdi recipe | bajra and moong dal khichdi for pregnancy | healthy bajra and moong dal khichdi | iron rich bajra khichdi for pregnancy | how to make bajra khichdi in pressure cooker | with step by step photos.

barley khichdi recipe | jau khichdi | barely vegetable khichdi | healthy barley khichdi | with 20 amazing images. barley khichdi also known as jau khichdi is a great variation to the traditional Indian khichdi made of dal and rice. This barely vegetable khichdi is made mainly of barley and healthy mixed vegetables. Barley khichdi is easy to make a one pot dinner and a one dish meal. Lazy day? This is my go-to dish. Lunch, supper or dinner; if you want a simple meal in a hurry, look no further than a barley khichdi. This is the homeliest meal after a tiring day. Barely is cheap and easily available in India and you can add your own mix of healthy vegetables to this healthy barley khichdi. If you don’t want to add zucchini then just drop it. Use whatever vegetables are available at home. This jau khichdi is quick and easy to make. To make barley khichdi, firstly pressure cook barley and keep aside. Further, to temper take olive oil in a deep non stick pan. We have used olive oil but you can also use ghee or oil if you wish. Further add cumin seeds, onions and cook them. Further add vegetables like tomatoes, capsicum, red bell pepper, yellow bell pepper, zucchini and broccoli. Cook them, we have used exotic veggies but you can use regular vegetables if you don't have this vegetables available. Further, add green chilies to add spice and coriander for some freshness. We have not used any Indian spices in the recipe, the flavors are added and imparted in the dish by the exotic vegetables. Serve the barley khichdi hot with curd or kadhi on the side and enjoy this vibrant and colorful khichdi. See why this is a healthy barley khichdi? Made from barley and mixed vegetables with some omega-3 rich olive oil, this is a super antioxidant rich barely vegetable khichdi. Barley is diabetic and pregnancy friendly. A high fiber diet for years has been paired with reduced risk of heart disease. The fiber (2.73 g) from barley helps reduce blood cholesterol levels. This is a healthy khichdi for athletes. Enjoy barley khichdi recipe | jau khichdi | barely vegetable khichdi | healthy barley khichdi | with step by step photos and video below.

masoor dal with spinach recipe | protein rich dal | dal palak | with 18 amazing images. masoor dal recipe is a versatile Indian food which can find a place in every household. Learn how to make masoor dal with spinach. This protein rich dal, the unbeatable combination of masoor dal with spinach nourishes your body with protein, iron and folic acid. This ensures overall cell health. The protein helps in cell growth and maintenance, while the iron is a way to ensure a proper supply of oxygen to all cells of the body. This is a great way of achieving glowing skin and bouncy hair. To make masoor dal with spinach, pour 1½ cups of water in a pressure cooker, add the masoor dal, mix well and pressure cook for 2 whistles. Heat the oil in a kadhai, add the cumin seeds, mix well and sauté on a medium flame for a few seconds. Add the onions and sauté on a medium flame for 2 to 3 minutes. Add the cooked masoor dal, spinach, turmeric powder, dry mango powder, prepared garlic- ginger-green chilli paste, tomatoes and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add 1 cup of water and chilli powder, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Serve masoor dal with spinach hot with rotis. Tomatoes and amchur powder lend a nice tangy flavour to the dal palak. Tomatoes are also a good source of vitamin A, vitamin C and lycopene – all of which are antioxidants which help to reduce inflammation in the body and ward off free radicals. Needless to add, this is a super-healthy recipe as protein-rich dals are an indispensable part of our daily diet! Diabetics, cancer patients, PCOS, weight loss and heart patients can reduce the oil to 2 tsp instead of 4 tsp and enjoy this recipe. The protein along with fiber also keeps you satiated for a long time and thus good for weight loss. Why not serve it to kids as well and make it a family fare. Serve this masoor dal recipe hot with rotis or rice to make a homely and satisfying meal. Tips for masoor dal with spinach. 1. Wash the spinach very well to get rid of all the dirt. 2. Do not over cook the dal. Let it have a slight coarse texture. It gives a nice mouthfeel. 3. As a variation, you can replace masoor dal with green moong dal. If you like masoor dal then do check out our recipes using masoor dal, it has recipes for snacks, soups, main course etc. Enjoy masoor dal with spinach recipe | protein rich dal | dal palak | with detailed step by step photos and video below.

Khichu is a quick and easy snack, which never fails to sort out a sudden hunger pang! This all-time favourite Gujarati snack has a dough-like consistency and a semi-spicy taste, which is very pleasing to the palate when had hot and fresh. Here is a fabulous khichu made with bajra flour. It has a nice, homely taste that combines beautifully with curds, flavoured with spice powders and an aromatic tempering. Serve the Bajra Khichu with Masala Dahi immediately after preparation as it tends to thicken very fast. Have a go at other bajra based snacks like the Bajra Onion Muthia and Bajra, Rice and Sprouts Moong Puda .

date and sesame puranpoli recipe | sesame seeds and dates puran poli | til poli | pregnancy sweet dish | with 38 amazing images. Learn how to make date and sesame puranpoli recipe | sesame seeds and dates puran poli | til poli | pregnancy sweet dish | Puran poli is popular sweet dish of Maharashtra which is prepared using chana dal and jaggery. But here is the recipe for sesame seeds and dates puran poli which is sweet, delicious and nutritious too – that’s a rare combination, isn’t it? Well, it all features in the date and sesame puranpoli, a traditional treat loaded with the goodness of iron from dates and sesame seeds. It wins over hearts with its nutty taste and rich aroma of til, combination of khajur and brown sugar tastes unique and is so satiating that it is a meal in itself. This highly nutritious date and sesame puranpoli is grandma’s secret prescription for sudden hunger pangs attacking pregnant women! Tips to make date and sesame puranpoli: 1. Make sure to chop the dates finely so that puranpoli doesnt break while rolling. 2. Use a spatula to press down to cook puran poli evenly. 3. Grease the top of the puran poli with ghee. Puran poli's taste best with ghee. Enjoy date and sesame puranpoli recipe | sesame seeds and dates puran poli | til poli | pregnancy sweet dish | with detailed step by step images.

almond flax bread with eggs recipe | easy almond flax bread | Indian style flaxseed almond bread | gluten free almond flaxseed bread loaf | with 19 amazing images. A loaf without maida or wheat? Unbelievable but true, and absolutely awesome too. Behold the easy almond flax bread. This is a really unique snack, which tastes great and is chock-full of good health too. It is gluten-free, which means that even gluten-sensitive people can enjoy it. Rich in protein, which is good fat, the gluten free almond flaxseed bread loaf is also an ideal snack for weight loss, and for athletes. Eggs add in the necessary protein and almonds lend enough protein along with fibre, thus making it a wise choice for weight-watchers. Its low carb count of 2.9 g per slice, makes it a great addition to a low carb diet too! Those on a keto diet can avoid the use of honey and bake it. To make almond flax bread with eggs, break the eggs in a deep bowl and beat it using a fork. Keep aside. Blend the almonds in a mixer till smooth. Transfer the almond mixture into a deep bowl, add all the remaining ingredients along with the beaten eggs and mix well using a spatula. Grease a 175 mm. By 82.5 mm. (7“× 3. 5 “) loaf tin with melted butter. Pour the mixture into the greased loaf tin and bake in a pre-heated oven at 150ºC (300ºF) for 35 to 40 minutes. Cool, cut into 13 equal slices, pack in an aluminium foil and store in an air-tight container in the refrigerator. Use as required. Almonds is an extremely rich source of MUFA (mono unsaturated fatty acids) which improves your overall heart health. They enhance the vitamin B1 count of this Indian style flaxseed almond bread, which is necessary for energy metabolism. Further they boost our vitamin E consumption – a nutrient which is necessary to fight radicals and reduce inflammation and thus protect cell health in our body. Diabetics can enjoy one slice too! Invest in some time and effort and you will be all set for a healthy fare. You can enjoy flaxseed almond bread as it is, or with peanut butter . This would make a nourishing breakfast. Packed in a foil and refrigerated, it stays good for around five days. Tips for almond flax bread with eggs. 1. Use baking soda and salt in exact proportion to get the best fluffy bread. 2. Also use baking soda from a packet which is unopened or recently opened for best fluffy and spongy bread. 3. Remember to cool the bread loaf completely before storing. Enjoy almond flax bread with eggs recipe | easy almond flax bread | Indian style flaxseed almond bread | gluten free almond flaxseed bread loaf | with step by step photos.

chickoo and nut milkshake recipe | Indian chickoo kaju milkshake | chickoo walnut milkshake | healthy sugarfree chickoo milkshake | with 18 amazing images. chickoo and nut milkshake recipe | Indian chickoo kaju milkshake | chickoo walnut milkshake | healthy sugarfree chickoo milkshake is a satiating drink which is sure to please kids and adults alike. Learn how to make Indian chickoo kaju milkshake. To make chickoo and nut milkshake, combine the milk, chickoo, cashewnuts and sugar in a juicer and blend till smooth. Pour equal quantities of the milkshake into 5 individual glasses. Serve immediately garnished with ½ tbsp of walnuts in each glass. Indian chickoo kaju milkshake is a protein booster, a smashing combination of ingredients that tastes amazingly great! The kids need a constant supply of energy to be active throughout the day. This energy drink contains chickoo, milk, cashewnuts and walnuts. Chickoo provides a shot of carbohydrates (glucose) to brain cells whereas milk contributes to calcium and walnuts provide protein and omega-3 fatty acids which are required for the good health and maintenance of brain cells. Thus chickoo walnut milkshake is health in a glass. Moreover the sweetness of chickoo makes this healthy sugarfree chickoo milkshake a class apart from other sugar dense drinks. All healthy individuals and heart patients can also enjoy a portion of this shake without the use of sugar. Tips to make chickoo nuts milkshake. 1. You can add honey instead of sugar. 2. You can use almond milk instead of full fat milk to make it more healthy. Enjoy chickoo and nut milkshake recipe | Indian chickoo kaju milkshake | chickoo walnut milkshake | healthy sugarfree chickoo milkshake | with step by step photos.

strawberry milkshake recipe | Indian style strawberry milkshake without ice cream | yummy strawberry milkshake for kids | fresh strawberry milkshake with milk | with 7 amazing images. strawberry milkshake is made a lot in Indian winters when fresh strawberries are easily available at cheap prices. My childhood memories is having a glass of strawberry milkshake laden with loads of strawberries at Breach Candy in Mumbai. To make strawberry milkshake, combine the strawberries, milk and sugar in a mixer and blend it till smooth. Pour equal quantities of the milkshake into 3 individual glasses. Garnish it with strawberries and serve immediately. This amazing milkshake made with fresh strawberries and milk is much superior to versions made with strawberry ice-cream or syrups. The vibrant taste of the fresh fruit resonates through and through, making this Indian style strawberry milkshake without ice cream really refreshing. The good news is that it can be made in a jiffy. Make sure you garnish this milkshake with some chopped fresh strawberries as it gives a nice bite when sipping on fresh strawberry milkshake with milk. Made with a perfect mix of fresh strawberries and milk this is sure to be popular during parties – be it for kids or adults. When this lovely fruit is in season, apart from yummy strawberry milkshake for kids, you can also try other strawberry based fantastic recipes like Strawberry Margarita and Strawberry Tart. Tips for strawberry milkshake. 1. Choose strawberries that are firm, plump and free of mould. They should have a shiny, deep red colour with the green cap-like stem still attached to it. Smell it if possible. It should not smell sour. 2. If you want slightly more thicker consistency like smoothie, then replace 2 cups of milk with 1 cup of milk and 1 cup of curd. Enjoy strawberry milkshake recipe | Indian style strawberry milkshake without ice cream | yummy strawberry milkshake for kids | fresh strawberry milkshake with milk | with step by step photos.

rajma curry recipe | Punjabi rajma masala | healthy rajma curry | restaurant style rajma masala | with 24 amazing images. Rajma curry is also called rajma masala, Punjabi rajma recipe or rajma recipe in different parts of India. Rajma curry and rice, no meal can be more satiating. This famous combination of rajma curry recipe + chawal is a complete one meal dinner and healthy protein for Vegetarians as it’s a cereal and pulse combination. Made from rajma, tomatoes, onions and spices makes this a healthy Rajma Curry recipe. Rajma is a complex carb and rich in Fibre which helps in lowering cholesterol levels. Rajma is rich in potassium which is critical for those with high blood pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to being a fiber rich food. Some tips for Punjabi rajma masala. 1. Add the rajma. Also you can make use of canned kidney beans. 2. Add the tomato pulp and salt. The addition of salt right after tomatoes help in quick cooking of them. 3. The gravy of rajma curry should not be watery and neither be too thick. If required, mash few rajmas lightly to achieve the perfect consistency for Rajma Masala. Filling and nutritious, Rajma curry turns out beautifully when Rajma is cooked in a thick tomato pulp with only basic spices. This Rajma curry is a favourite in Punjab and very popular amongst all age groups. My kids love Punjabi Rajma Curry with some ladi pav and loads of raw onions on the side. Enjoy how to make rajma curry recipe | Punjabi rajma masala | healthy rajma curry | restaurant style rajma masala | with detailed step by step photos and video below.

bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi | with 20 amazing images. Watching weight or on a diet or want to eat something supremely nutritious or healthy? We have got a perfect one pot meal recipe for you that is bajra whole monng and green pea khichdi. Think comfort food, and khichdi is the first option that comes to mind. Easy to make, a one pot dish dinner, and a one dish meal, the khichdi is the epitome of convenience. Breakfast, brunch, supper or dinner, if you want a simple meal in a hurry, look no further than the humble healthy green pea bajra and whole moong khichdi. The procedure for making bajra whole moong and green pea khichdi is very simple, all you need to do is soak moong dal and bajra for 5 hours. Bajra is a little difficult to digest and you can’t add the whole bajra directly in the khichdi as it takes longer time to cook. The outer husk which has a slight bitter taste needs to be removed so it is necessary to soak bajra before using. Further, once they are soaked drain them well. Next, to make moong dal, bajra and green pea khichdi, transfer the soaked bajra and moong dal in a pressure cooker, add green peas, enough water and pressure cook until 5 whistles. Furthermore, for the tempering take ghee in a deep kadai or a non stick pan, add cumin seeds, asafoetida, onions and tomatoes. Next to enhance the taste of our nutritious khichdi add ginger garlic and green chilli paste. Add Indian spices like turmeric powder and red chilli powder and cook well. Mash well with back of the spoon or a potato masher, add the cooked bajra, whole moong and green peas, add water to adjust the consistency cook well and our khichdi is ready!! You can serve bajra whole moong and green pea khichdi with kadhi or you can relish it with curd. Usually bajra khichdi is served with ghee and jaggery. I make this diabetic friendly khichdi for my father in law who is a diabetic and side by side also for whole family as this low calorie khichdi is also and a good way to eat healthy. I had learnt about this bajra whole moong and green pea khichdi from my mother, she would make it when I was conceiving. Perfect to have for pregnancy first trimester food or as a pregnancy friendly khichdi. I personally love the taste of this healthy green pea bajra and whole moong khichdi as it’s a melt in your mouth and supremely delicious. Enjoy bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi | with detailed step by step recipe photos and video.

chick pea, vegetable barley salad with balsamic dressing | kabuli chana vegetable salad | healthy Indian barley salad with chickpeas | vitamin b1, b3, folic acid rich salad | with 35 images. chick pea, vegetable barley salad with balsamic dressing is a healthy one dish meal salad to make for lunch. Learn how to make kabuli chana vegetable salad. Name the texture, name the flavour, and you are sure to find it in this exciting kabuli chana vegetable salad. From cucumber for a juicy crunch, and kabuli chana for a mealy touch, to barley and mushrooms for chewiness and sun-dried tomatoes for tang, this chick pea, vegetable barley salad features a wide assortment of ingredients, further enhanced with a tongue-tickling dressing of peppy vinegar, refreshing lemon juice and olive oil – which does the balancing act. Kabuli Chana in vitamin b1, b3, folic acid rich salad which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics. The use of kabuli chana adds enough protein in this healthy Indian barley salad with chickpeas which helps to boost metabolism and aid in weight loss. Have chick pea, vegetable barley salad with balsamic dressing chilled, to relish an exciting crunch and to avoid sogginess. Enjoy chick pea, vegetable barley salad with balsamic dressing | kabuli chana vegetable salad | healthy Indian barley salad with chickpeas | vitamin b1, b3, folic acid rich salad | with step by step photos.
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