quinoa upma recipe | vegetable quinoa upma | veg Indian upma | how to make quinoa upma | with 26 amazing images. Quinoa upma recipe is a truly healthy recipe made as a replacement to rava upma. What makes it healthy vegetable quinoa upma? The addition of veggies, peanuts and lemon juice. Learn how to make quinoa upma. To make quinoa upma, first wash the and drain the quinoa. Then make a tempering of oil and allow the mustard seeds to crackle. Once done, add little hing, green chillies, ginger and curry leaves and sauté for a few seconds. Similarly sauté the peanuts and onions also individually. Add veggies like green peas and carrot and cook them for 2 minutes. Finally add the drained quinoa, salt, chilli powder and water and cook it for about 20 minutes. Use the measured amount of water as mentioned in the recipe so that it cooks perfectly. Finally add lemon juice and coriander, mix well and serve. Quinoa is a protein rich food which is perfect for breakfast, lunch or dinner. The fibre in it satiates you for long time. So it is perfect for weight-watchers. The fiber also helps to curb cholesterol in the body. It’s low glycemic index (53) qualifies it as a healthy food for diabetic too. So why wait to try the recipe of healthy vegetable quinoa upma which has so many benefits to count on. You can gain in some antioxidants by way of veggies like onions and carrots added in this quinoa veg Indian upma. These help to reduce inflammation in the body and work towards and glowing skin too. A serving of this quinoa upma fulfills 11% of your days requirement for iron . Do not miss out on sprinkling lemon juice at the end, as the vitamin C in it will further help in the absorption of iron. Enjoy quinoa upma recipe | vegetable quinoa upma | veg Indian upma | how to make quinoa upma | with step by step photos.

poha nachni handvo recipe | nachni handvo | snacks for hypertension | Indian snack for high blood pressure | with step by step images. poha nachni handvo is a nourishing and satiating snack. Learn how to make Indian snack for high blood pressure. Super-healthy nachni handvo made of poha and nachni flour, and super-tasty too? Yes, we are not kidding you. Try this for taste, and you will believe us. So, we have used a batter of curds, poha and nachni flour, perked up with a traditional tempering and spice powders, not to forget a basketful of tasty and nutritious fiber rich veggies to make this tasty nachni handvo. To make poha nachni handvo, combine the curds and 1½ cups of water in a deep bowl and whisk well. Add the poha, mix well and keep aside for 20 minutes. Add the bottle gourd, carrot, green peas, ginger-green chilli paste, sugar, turmeric powder, chilli powder and salt and mix well. Keep aside. Heat the oil in a small non-stick pan, add the mustard seeds, sesame seeds and asafoetida and sauté on a medium flame for 30 seconds. Add this tempering to the poha- curd-vegetable mixture and mix well. Add the nachni flour and mix well. Divide the batter into 6 equal portions. Heat a 100 mm. (4”) diameter non-stick pan and grease it with ¼ tsp of oil. Pour a portion of the batter on it and spread it evenly, cover with a lid and cook on a medium flame for 10 to 12 minutes or till both the sides turn golden brown in colour. Cut the handvo into 4 equal portions and serve poha nachni handvo immediately. Made with just the right amount of salt, this recipe is ideal for those with high blood pressure. Heart patients too can indulge in this snack. Being cooked with minimal oil, it has a restricted amount of fat. One handvo with 125 calories are perfect wholesome snack for hypertension as well as Pregnant women who have high blood pressure. The use of nachni in this Indian snack for high blood pressure, is also adds in a dose of calcium which helps in bone strengthening. Serve it with green chutney and relish its flavours. Tips for poha nachni handvo. 1. Do not prepare the batter too much in advance as it will release water and make it difficult to make the handvo. 2. Also, remember that the Poha Nachni Handvo takes time to cook, but you must be patient and cook it on a medium flame. 3. Serve immediately as it is made with less oil. You can also try other recipes like Healthy Stuffed Luchi and Grilled Sweet Potato. Enjoy poha nachni handvo recipe | nachni handvo | snacks for hypertension | Indian snack for high blood pressure | with step by step photos below.

Hungry kya? Try this instant snack instead of reaching out to junk foods. Grilled Zucchini and Carrots is an elegantly flavoured and healthy snack that cooks instantly. A simple snack of veggies drizzled with olive oil and seasoned with sea-salt and pepper, this is a good way to benefit from the goodness of zucchini. A low-calorie food with over 95 per cent water content. Zucchini is ideal for those on a diet. It is a powerful antioxidant , which meets around 45 per cent of your daily vitamin C requirement. This not only boosts your immunity but also protects the lining of your blood cells and lowers blood pressure. Carrot, as we all know, is a common but beneficial veggie. Loaded with Vitamin A , it improves your vision, and also has antioxidant compounds that prevent cancer and cardiovascular diseases. To top it all, olive oil gives you a good dose of good fat. Indeed, this snack is great health in a tasty package -- not to be missed! Try other recipes like Grilled Pumpkin Recipe or Grilled Sesame Eggplant .

til masala khakhra recipe | healthy khakhra | spicy sesame wheat khakhra | how to make Gujarati masala khakhra at home | with step by step images. masala khakhra is a nourishing snack to munch on at any time of the day. Learn how to make Gujarati masala khakhra. Made with wheat flour and not refined flour, these healthy khakhra have some amount of fiber which will keep you full for more time and avoid unhealthy bingeing. Weight watchers as well as women and girls with PCOS who aim to eat healthy can make a large batch of these and enjoy it at snack time. To make til masala khakhra, combine the whole wheat flour, sesame seeds, turmeric powder, chilli powder, oil and salt in a deep bowl and knead into a soft dough using enough warm water. Divide the dough into 6 equal portions. Roll out a portion into a 150 mm. (6") diameter thin circle using a little whole wheat flour for rolling. Heat a non-stick tava (griddle) and place a roti on it and cook on both sides for a few seconds and cook on a slow flame until crisp using little pressure with help of a muslin cloth or with a khakhra press. Repeat steps 3 to 5 to make 5 more khakhras. Allow them to cool completely, store in an air-tight container. Use as required. The small quantity of sesame seeds lends some iron as well. This key nutrient is required to ensure fatigue doesn’t set in. If you wish you can increase the quantity of til in spicy sesame wheat khakhra to 1 tbsp. Diabetics and heart patients can also enjoy these how to make Gujarati masala khakhra at home. With no fat used in cooking these khakhras, they have less fat. Those with high BP can relish them with a restricted quantity of salt. Senior Citizens who do not have problems with chewing can also opt for this healthy dry snack. Tips for til masala khakhra. 1. Cook the khakhras on a slow flame because we have rolled them thin and there is no ghee used for cooking. Cooking on medium to high flame might lead to quick burning. 2. As a variation, you can make them with equal proportions of wheat flour and bajra flour to enhance its iron content further. 3. Remember to cool the khakhras completely before storing them. 4. Store them in an air-tight container for those hungry times. They will stay well for several days. Enjoy til masala khakhra recipe | healthy khakhra | spicy sesame wheat khakhra | how to make Gujarati masala khakhra at home | with step by step photos.

Chops is a cutlet-like snack that is very popular in Bengal. This is a healthy, vegetarian version of this evergreen snack, made with a medley of yummy veggies like potatoes, beetroot and carrots perked up with onions and spices to make it super tasty! Here, we have made the Bengali Style Veg Chops healthy by cooking it on a tava instead of deep-frying in the usual way. If you take care and cook it on a slow flame as mentioned in the recipe, you will land up with amazingly tasty chops, just like the original! Try other low-salt Bengali recipes like Masala Stuffed Parota and Healthy Stuffed Luchi .

chawli and sprouted moong salad recipe | chawli vegetable salad with sprouts | healthy Indian cow peas salad with sprouts | with 34 amazing images. chawli and sprouted moong salad recipe | chawli vegetable salad with sprouts | healthy Indian cow peas salad with sprouts is a healthy bowlful for one and all. Learn how to make chawli vegetable salad with sprouts. To make chawli and sprouted moong salad, combine all the ingredients in a deep bowl and mix well. Serve immediately. We often think that it is ingredients like salt, chaat masala and black salt that give salads an extraordinary taste. This chawli vegetable salad with sprouts proves that a salad can turn out simply fab even without these ingredients, which are unhealthy for those with blood pressure and heart problems. A combination of chawli and sprouted moong is spruced up with an apt combination of spice powders like chilli powder, cumin seeds powder and dried mango powder, which together with a squeeze of lemon result in a tongue-tickling healthy Indian cow peas salad with sprouts, which diabetics and weight watchers will thoroughly enjoy. A low-salt, low-sodium menu can also include other dishes like the Mili Jhuli Subzi and the Mooli Moong Dal. Tips for chawli and sprouted moong salad. You can make the zero oil chawli bean and moong salad in advance but ensure that you add lemon juice and salt only before you serve. Store in fridge for several hours. Enjoy chawli and sprouted moong salad recipe | chawli vegetable salad with sprouts | healthy Indian cow peas salad with sprouts | with step by step photos.

three bean salad recipe | rajma, kabuli chana and rangoon na vaal salad | healthy Indian kidney beans, chick peas and broad field beans salad | with 25 amazing images. three bean salad recipe | rajma, kabuli chana and rangoon na vaal salad | healthy Indian kidney beans, chick peas and broad field beans salad is a nutritious salad which can be enjoyed as a meal too. Learn how to make rajma, kabuli chana and rangoon na vaal salad. To make three bean salad, combine all the ingredients along with the lemony basil dressing in a deep bowl and toss well. Serve immediately. The three bean salad features an excellent combination of different beans tossed in a tantalizing lemony basil dressing. The beans offer an ideal low-cal way to consume protein and fibre, which will not only aid in weight loss but also help to keep cholesterol under check. The addition of lemon juice provides vitamin C to protect the arteries against harmful oxidative damage, as well as to improve the absorption of iron from the beans. Iron is essential to maintain normal blood flow to the heart and in turn to all parts of the body. In short, this lip-smacking healthy Indian kidney beans, chick peas and broad field beans salad is a zesty path to good health! Diabetics and heart patients too can benefit from the fibre that rajma, kabuli chana and rangoon na vaal salad lends. A pleasing bowl of soup like healthy Indian tomato soup or green peas and coconut soup can make a complete light dinner. Tips for three bean salad. 1. You can change the choice of three beans based on which beans you like or what is in your kitchen. 2. You can make it a two bean salad by dropping one salad and increasing quantity of the other 2 salads. Enjoy three bean salad recipe | rajma, kabuli chana and rangoon na vaal salad | healthy Indian kidney beans, chick peas and broad field beans salad | with step by step photos.

For an accompaniment to a main dish, try this novel combination of black-eyed beans (lobhia) with a fresh minty flavour. Tomato, coriander and lemon add more tang and nutritional value i.e. vitamin A, vitamin C, folic acid and iron to this salad. Serve at room temperature immediately after tossing it or refrigerate until chilled.

soya vegetable cutlet recipe | vegetable soya tikki | healthy soya rava tikki | with 25 amazing images. soya vegetable cutlet recipe is a tasty protein rich snack. This is probably one of the best healthy cutlet recipes without potatoes that tastes utterly delicious. Learn how to make soya vegetable cutlet recipe | vegetable soya tikki | healthy soya rava tikki | soya vegetable cutlet is a wholesome protein rich snack that is delicious and loaded with the goodness of soya and vegetables. Without the use of and being shallow fried in very little oil, this soya vegetable cutle is a healthier version to your regular cutlets. Soya is the best preferred vegetarian source of protein for people with diabetes and kidney disorders without worrying about raised creatinine or urea. Savour 1 to 2 vegetable soya tikki as a snack with a cup of green tea or sugar free chai at snack time. pro tips to make soya vegetable cutlet: 1. We show you a step by step detailed recipe for how to soak soya granules. 2. Instead of semolina you can use boiled potato for binding. 3. Shallow fry the cutlets over medium heat so that they cook evenly. Enjoy soya vegetable cutlet recipe | vegetable soya tikki | healthy soya rava tikki | with detailed step by step photos.

Hummus is a wonderful accompaniment , which can be served with Lavash or as a dip with your favourite finger foods . Here is an unusual hummus recipe made with black beans and black sesame seeds. It has an intense, rustic flavour, which is further enhanced by toppings like black olives and sesame seeds. Garlic, green chillies and a touch of lemon juice give this Black Bean Hummus an irresistibly tongue-tickling taste. A must-have on your starter spread! You can also try other Hummus recipes like Thecha Hummus or Herbed Hummus .

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