GOQii

Blog

By 1 Comment

Healthy Eating: Hariyali Soya Tikka

hariyali soya tikkaIdeally, tikkas are made with paneer or potatoes but in this alternate recipe, we’ll be using soya chunks. This Hariyali Soya Tikka recipe is low-fat and packs quite the protein punch! You can enjoy it as an evening snack or a main meal! 

What You Will Need 

  • Soya chunks- 1 cup
  • Hung curd – 1 cup
  • Onion (diced into cubes) – 1 cup
  • Tomato (diced into cubes) – 1 cup
  • Capsicum (diced into cubes) – 1 cup
  • Besan (gram flour) – 1 tbsp
  • Ginger garlic paste- 1 tbsp
  • Oil- 1 tsp
  • Coriander – ½ cup
  • Mint – ½ cup
  • Lemon juice – 1 tsp
  • Green chilli – 2
  • Salt as per taste
  • Turmeric – 1 tsp
  • Red chilli powder – 1 tbsp
  • Chat masala – ½ tsp
  • Jeera powder – 1tsp
  • Garam masala powder – 1 tsp
  • Kasuri methi – ½ tsp

How To Prepare:

  1. Heat a pan and dry roast 2 tsp of gram flour for 1-2 min. Once the color changes a bit, slide the flour into a small bowl and allow it to cool.
  2. In a pan add oil and salt, once the water starts boiling add the soya chunks and cook for 10 min. Once done strain the chunks. After it cools press them between 2 palms and remove all the excess water. Keep the pressed chunks aside.
  3. Now for the green paste, take a mixer jar, add in coriander, mint and green chillies. Make a fine paste of it.
  4. Take a mixing bowl, and let us prepare the marinade. Add hung curd, gram flour, salt, green paste and all other spices. Give it a nice stir and enjoy the lovely green color.
  5. Time to add in our soya chunks, capsicum, tomato and onions. Give this a gentle mix.
  6. Once done, keep the bowl in the fridge to rest for 30-40 min, so the masalas can stick well to soya chunks and veggies.
  7. Keep a tawa on medium flame. Take a skewer and add soya chunks, capsicum, onion and tomatoes one by one, and repeat the process for all skewers.
  8. Grease the tawa with some oil, and put the skewers on tawa. After it is golden brown on one side, flip it over to cook on all sides.
  9. Our delicious hariyali soya tikkas are ready on a tawa without the grill or BBQ. Serve it hot with salad and green chutney.

Note: If you do not have skewers you can use toothpicks or just roast this on tawa directly. You can also use paneer or tofu instead of soya.

Highlights of the Hariyali Soya Tikka:

  • Extremely rich in protein and fiber. Has curd and all the magical spices which are great for the body
  • Gives you a very refreshing taste for your main meals.
  • Provides satiety in less quantity which stays with you for long.

Do try this delicious, lip-smacking Hariyali Soya Recipe recipe and leave your thoughts in the comments below. Find more healthy recipes here. You can also get recipes and nutritional advice customized for your health goals by speaking to our experts. Subscribe for Personalised Health Coaching now! 

#BeTheForce 

By Leave a Comment

Healthy Eating: Chilli Bean Soup

Healthy Eating: Chilli Bean Soup The onset of the cool, rainy weather calls for a bowl of piping hot soup! If you\’re keen on experimenting with some new recipes, why not try this delicious bowl of Chilli Bean Soup? It\’s easy to prepare and is totally nutritious! Let\’s get started.

What You Will Need

  • Boiled Kidney Beans – 1 Cup
  • Finely Chopped Onion and Tomato – 1 Medium Sized
  • Chopped Carrot – ½ cup
  • Finely Chopped Red, Green and Yellow Bell Pepper – ½ cup
  • Chopped French Beans – 2 tbsp
  • Ginger Garlic Paste – 1 tbsp
  • Chopped Coriander – 2 tbsp
  • Chopped Green Chilli – 1
  • Pepper Powder – ½ tsp
  • Chilly Sauce – 1 tsp
  • Tomato ketchup or puree – 1 tsp
  • Vegetable stock or water – 2 cups
  • Oil for seasoning
  • Salt to taste

How To Prepare  

  1. Take a pan and heat a tsp of oil.
  2. Add ginger garlic paste and saute till slightly brown.
  3. Also add onion and chopped green chilly. Saute onion till translucent.
  4. Add tomato, bell peppers, carrot and french beans to the pan.
  5. Saute the vegetables for 5-7 min with closed lid.
  6. Now add kidney beans and stir along with vegetables.
  7. Add the pepper powder, salt, chilly sauce and tomato ketchup.
  8. Stir well and add 2 cups of vegetable stock.
  9. Close the pan with a lid and allow the soup to simmer for another 5-7 min.
  10. Serve the Chilly Bean Soup hot.

Highlights Of The Chilli Bean Soup

  • It is a great mid meal snack or even a meal option when you wish to end your day light.
  • The soup will help you clear your throat and work as an anti-inflammatory agent because of vegetables and pepper.
  • Choose your vegetables very wisely this monsoon and use them only after washing them properly.

If you try and enjoy this delicious Chilli Bean Soup recipe, share it on your social media pages and tag us! We\’d also love to hear your thoughts in the comments below. You can find more healthy recipes here. You can also get more recipes and tips, tailored to your health needs directly from a certified expert. Subscribe to GOQii\’s Personalised Health Coaching here. #BeTheForce 

By 1 Comment

Healthy Eating: Quinoa Chickpea Salad

quinoa chickpea saladHow many times have we eaten a light meal consisting of a salad or a fruit only to feel hungry later and end up eating some junk? Ideally, a salad is a meal by itself. It can fit anywhere between your lunch and dinner. If salads have not been giving you the satiety you need, try this power-packed Quinoa Chickpea Salad to fill your tummy with high fiber and protein content but still make you feel light. 

What You Will Need 

  • Quinoa – ⅓ Cup (soaked for 30-60 mins) 
  • Chickpeas – ½ cup boiled 
  • Garlic – 1 tsp chopped 
  • Capsicum – ¼ cup chopped 
  • Onion – ¼ cup chopped 
  • Cucumber – 1 
  • Tomato – 1 
  • Green Chilly – 1 tsp chopped 
  • Coriander – 4 tbsp
  • Ghee – 1 tsp 
  • Jeera – ¼ tsp 
  • Turmeric Powder – ¼ tsp 
  • A pinch of Hing 
  • Water – ½ cup 
  • Lemon Juice – 1 tsp 
  • Salt to taste 

How To Prepare

  1. In a pan, add  1 tsp ghee and jeera. As the jeera starts crackling, add hing & sauté garlic for a while. 
  2. Now add water. Let the water boil. Add salt, turmeric powder  & quinoa (washed & drained). Cover it for 10 minutes and stir 1-2 times in between. Your quinoa generally gets cooked in 10 minutes, turn off the stove and let it cool to room temperature.
  3. In a big bowl, add cooked quinoa, boiled chickpeas and rest of the ingredients. Give everything a good mix
  4. Your healthy and filling Quinoa Chickpea Salad is ready! 

Tips For The Quinoa Chickpea Salad Recipe 

  • Don’t forget to scrub the quinoa grain a little before rinsing as it helps in removing the natural coating of saponins which can make it taste bitter or soapy
  • You can add a little cheese or paneer as well over your salad to make it more tasty and increase the protein content 
  • Try this recipe especially when you have leftover boiled chickpeas 

If you try this delicious Quinoa Chickpea Salad recipe, let us know your thoughts in the comments below. Don’t forget to share this recipe with your friends and family so they can benefit from it.

You can find more healthy recipes here. Alternatively, you can also get customized meal plans and more healthy recipes tailored to your health goals from a GOQii Coach. Just subscribe to Personalised Health Coaching here.

#BeTheForce 

By 7 Comments

Healthy Eating: Sweet Potato Sprouts Tikki

sweet potato sprouts tikki

If you’re all out of breakfast ideas or are tired of the repetitive choices you have, let’s take your breakfast or evening snacks up a notch with this Sweet Potato Sprouts Tikki recipe! This mouthwatering delight is rich in healthy carbs and protein – just the kind of kick you need to get your day started! 

What You Will Need 

  • Sweet potato – 1 cup (mashed)
  • Boiled sprouts – ½  cup
  • Broccoli – 1 cup (cut into florets) 
  • Grated homemade  Paneer (chenna) – 3 tablespoon
  • Sattu powder- 2 tbsp
  • Chat masala – ¾th tsp
  • Turmeric – ¼  tsp
  • Ajwain or carom seeds – ¼ tsp 
  • Roasted cumin powder – ½  tsp
  • Black pepper powder – ½  tsp
  • Coriander – 2 tsp
  • Salt – as per taste
  • Olive oil – as needed.

How To Prepare

  1. Place sweet potato in a pressure cooker and cook it for 3-4 whistles. 
  2. Meanwhile, boil water and add broccoli florets to it. Cook for 2 mins and drain the water completely (or you can steam it for 5-7 min). 
  3. Grind the broccoli in a blender coarsely (just for a few seconds. It should not be like a paste). Squeeze the excess water from the ground Broccoli. 
  4. Take one peeled potato in the mixing bowl and mash it well without any lumps. 
  5. Then, add the grounded broccoli, grated paneer (chena), sattu powder, turmeric, chat masala, boiled sprouts, cumin powder, black pepper, ajwain, coriander and salt.
  6. Mix well into a dough and divide into equal portions. Make equal sized balls and flatten them into tikkis. 
  7. Heat a pan with a few drops of oil and place the tikkis over it. Cook it on medium to low flame from both the sides till it turns golden. 
  8. Serve hot with green chutney!  

Highlight of the Sweet Potato Sprouts Tikki

  • The Sweet Potato Sprouts Tikki is rich in healthy carbs, protein, fiber and low in fat. It’s a complete meal.
  • Good choice for kids, pregnant & lactating mothers too. 
  • It is made up of sweet potato, which has several health benefits. It is rich in Antioxidant called beta carotene, which helps increase Vit A . 
  • It has a good amount of soluble and insoluble fiber along with vitamins and minerals like Vit C, Potassium, Manganese, Vitamin B6, Vitamin B5 and Vitamin E.
  • The added sprouts, homemade paneer (chenna) and sattu are good sources of protein.
  • The added broccoli and coriander adds a good amount of fiber content.

If you enjoyed this recipe, let us know in the comments below. If you try it out, take some pictures and share it with us on your social media channels tagging GOQii!

You can find more healthy recipes here or you can get them directly from your GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce 

What’s Your Excuse?

In a world filled with excuses, Shubham’s story stands as a testament to the power of perseverance, passion, and an unwavering commitment to one’s dreams. His journey is a reminder that circumstances may create hurdles, but they can never define the limits of one’s potential. In the bustling suburbs of Mumbai, amidst the challenges of […]

Prioritizing Health: Kuntal Goswami’s Post-Pandemic Pursuit of Wellness

The COVID-19 pandemic served as a wake-up call for individuals to recognize the significance of their health and well-being. It prompted people to adopt healthier lifestyles, prioritize self-care, and be proactive in taking preventive measures to protect themselves and others. This is true for our player Kuntal Goswami, who, after the coronavirus hit India, realized […]

Reducing HbA1c from 7.2 to 6.1 | Ram Sharma Health Story

There’s nothing sweet about diabetes and we’re all well aware about that. Factors such as a poor diet, obesity, lack of exercise, improper sleeping patterns, stress and advancing age can cause diabetes. While it might seem overwhelming, diabetes is not an insurmountable affair. With proper self-care, guidance and a few lifestyle modifications, you can manage […]