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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 

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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 

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4 Best Recipes With Brown Rice

Recipes with Brown Rice

Image by Martin Hetto from Pixabay

Brown rice is a powerhouse of nutrients. It is undoubtedly the unsung hero of grains, boasting a treasure trove of health benefits that will leave you craving for more! Unlike its pale, processed counterpart, brown rice retains its natural goodness, packed with fiber, minerals like magnesium and phosphorus, and a host of energizing B vitamins.

It not only satisfies your taste buds but also keeps your digestive system running like a well-oiled machine. With its high fiber content, brown rice works well against constipation and also helps you achieve weight management goals by keeping you feeling fuller for longer.

This nutritional powerhouse plays a heartwarming role by lowering LDL cholesterol levels, safeguarding your heart from unwanted surprises. Plus, with its arsenal of antioxidants, brown rice fights off free radicals, protecting your body from oxidative stress and inflammation.

But the questions arises – how do we use it effectively as its nutty texture makes it tough to eat daily. Well, we’ve got you covered with the best recipes with brown rice!

1. Mexican Bean Rice 

Mexican_Brown_Rice

What You Will Need

  • Brown rice – ½ Cup cooked
  • Spring Onion – 1 bulb
  • Tomato – 1
  • Rajma or baked beans – 1 Cup
  • Green chilli – 1
  • Salt & pepper according to taste
  • Tomato ketchup – 4 Tsp
  • Vinegar – ½ Tsp
  • Oil – 1 Tsp

How To Prepare

  1. Heat oil in a vessel and sauté the chopped onion bulb
  2. Add Chopped chilli & tomato & sauté for 5-10mins
  3. Add the cooked brown rice, baked beans and mix well
  4. Add all other sauces & stir well
  5. Garnish with spring onion greens & Serve hot

2. Fenugreek Leaves (Methi) Brown Rice

methi brown rice

What You Will Need

  • Brown rice – ½ cup cooked
  • Methi (fenugreek leaves) – 1/2 bunch
  • Tomato – 1
  • Black Gram (Urad dal) & Bengal Gram (Chana dal) – 1 tsp each
  • Whole pepper – 2
  • Bay leaf – 1
  • Onion – 1
  • Green chilli – 1
  • Salt & pepper according to taste
  • Tamarind pulp – 2 Tsp
  • Oil – 1 Tsp

How To Prepare

  1. Heat oil in a vessel, sauté chopped onion, whole spices (masala) and the Black and Bengal grams
  2. Add Chopped chilli, tomato and sauté for 5-10mins
  3. Add chopped Fenugreek leaves, tamarind pulp and mix well
  4. Add cooked brown rice & stir well. Cook for 10-15mins
  5. Serve it with a chilled cup of curd.

3. Stir-Fried Brown Rice (1 portion)

Stir-Fry-on-brown-rice

What You Will Need

  • Brown rice – ½ cup cooked
  • Assorted veggies (Carrot, cabbage, broccoli, beans, capsicum) – 1 bowl
  • Spring Onion – 1 stalk
  • Green chilli – 1
  • Salt & pepper according to taste
  • Garlic – 1 pod finely chopped
  • Ginger – a small piece chopped
  • Chilli sauce, vinegar and ketchup – 1 tsp each
  • Oil – 1 Tsp

How To Prepare 

  1. Heat oil in a vessel and sauté the chopped onion, chilli, garlic, ginger along with the chopped assorted veggies
  2. Add all the other seasonings and toss well
  3. Add cooked rice, stir well and cook for 10-15 mins
  4. Serve it curd

4. Brown Rice Pudding 

brownrice Kheer

What You Will Need

  • Brown Rice – 1 cup cooked
  • Skim milk – 250ml
  • Jaggery – 2 tbsp
  • Cardamom powder – 1tsp
  • Nuts (dates, raisins, dried figs) – 1 cup
  • Vanilla essence – 1drop

How To Prepare

  1. Boil milk in a pan
  2. Once boiled, add the jaggery and rice
  3. Simmer until it cooks
  4. Turn the gas off and add cardamom powder, nuts and 1 drop of vanilla essence
  5. Keep in the refrigerator to cool and serve chilled

If you liked these recipes, let us know in the comments below! If you’ve tried them then take a pic, share it on your social media channels tagging GOQii!

Want to get your hands on organic brown rice? Get it on the GOQii Health Store within the GOQii App.

You can also find more healthy recipes here.

Eat Healthy and #BeTheForce

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Healthy Eating: Sabudana Soup

Sabudana SoupSabudana Soup is an energy rich, wholesome soup that is packed with several health benefits. It is quite famous in tropical regions and many parts of India consume it during festivals. If you’ve been looking for a nice soup to warm you up during monsoon, this is it! So without further ado, let’s go over this delicious recipe! 

What You Will Need 

  • Sabudana – 1 cup 
  • Oil – 2 spoons 
  • Green Chilli – 1 (chopped) 
  • Coriander Leaves – 1 spoon (chopped) 
  • Tomato Puree – 1 
  • Cumin Seeds – 1 tsp 
  • Onion – 1 (chopped) 
  • Water – 3 cups 
  • Maggi Masala – 1 tsp 
  • Turmeric Powder – 1 tsp 
  • Salt to taste 

How To Prepare 

  1. Soak the Sabudana for an hour 
  2. In a pan, heat the oil and add the cumin seeds 
  3. Then, add the chopped onions, tomato, green chilli 
  4. Saute well and add turmeric along with the coriander leaves 
  5. Add water and salt (as per taste) and then add the Maggi masala 
  6. Cook for 3-4 mins and your Sabudana Soup is ready! 

Highlights Of The Sabudana Soup 

  • Is excellent for morning breakfast or as an evening snack as it provides energy
  • It improves digestion, increases metabolism and is good for gut health 
  • It can aid in maintaining good blood flow and reduces blood pressure 
  • Great for bone health! 
  • It is high in carbs, yet low in fat – a healthier choice for weight gain!
  • The antioxidants it provides is good for the skin  

We hope you enjoy this healthy Sabudana Soup recipe. Do try it out and let us know your thoughts in the comments below. 

Find more Healthy Recipes here or you can ask a GOQii Coach directly by subscribing to Personalised Health Coaching here.

Eat Healthy and #BeTheForce 

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