protein recipe Archives

June 12, 2022 By Urvi Gohil Leave a Comment

Healthy Eating: Hariyali Soya Tikka

Ideally, 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:

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.
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.
Now for the green paste, take a mixer jar, add in coriander, mint and green chillies. Make a fine paste of it.
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.
Time to add in our soya chunks, capsicum, tomato and onions. Give this a gentle mix.
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.
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.
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.
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. For more healthy recipes check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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February 20, 2022 By Urvi Gohil 1 Comment

Healthy Eating: Homemade Protein Bars

Want to stock up on your winter protein supply? We’ve got you covered with these simple, healthy, no bake, sugar-free homemade protein bars. You can make these protein bars using ingredients available in your kitchen. It is quick and quite suited for winters!

What You Will Need

Dates – 1 cup
Hot water – 1 cup
Almonds – ½ cup
Cashews – ½ cup
Walnuts – ½ cup
Pistachio – ½ cup
Rolled oats – ¼ cup
Desiccated coconut – ½ cup
Flax seeds – 1 tbsp
Pumpkin seeds – 1 tbsp
Sesame seeds – 1 tbsp
Cardamom powder – 1 tsp
Cinnamon powder – 1 tsp
Jaggery powder – 2 tbsp

How To Prepare

In a bowl, add the dates and hot water and soak the dates for 1-2 hours until it softens. Once soft, remove the seeds and blend it in a mixture to a fine, smooth paste.
Heat a pan and add almonds, cashews, pistachio, walnuts, oats, flax seeds, pumpkin seeds and sesame seeds. Dry roast this for 5-7 minutes until they turn crisp and slight golden.
Time to add the desiccated coconut in the pan and sauté just for 1-2 minutes and remove all the contents in a bowl.
In the same pan, add the dates paste and allow it to cook for 5 minutes until the paste thickens and loses some moisture.
Now add the roasted nuts and seeds mixture to the dates paste and season it with cardamom powder, cinnamon powder & also add the jaggery powder. Mix it well until everything comes together.
Grease a mithai tray or plate with some ghee/ oil and spread the mixture uniformly. Refrigerate for 1-2 hours until it sets completely and using a knife, cut it into bars and enjoy!

Highlights Of The Homemade Protein Bars

Power packed with energy, micronutrients, minerals, fiber and healthy fats.
A perfect guilt free, sugar free, preservative free alternative to granola bars and energy bars.
A great way to start the day in winter, it is filling and keeps your sweet cravings away.
Works as a perfect post workout snack.

We hope you enjoy this Protein Bars recipe. Do try it out and leave your feedback in the comments below. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat healthy and #BeTheForce

September 5, 2021 By Urvi Gohil 1 Comment

Healthy Eating: Protein Tikkis

Some people believe that it is difficult for a vegetarian to meet their daily requirement of protein. Well, if you’re a vegetarian who has been facing this issue, we have a fun recipe for you! Try these special Protein Tikkis. As these Protein Tikkis are made using soya chunks, your daily protein intake is guaranteed. What’s more? They absolutely delicious and healthy as well! Give it a try!

What You Will Need

Soya Chunks – 1 cup
Chilly Ginger Garlic Paste – 2 tbsp
Finely Chopped Onion – 1 medium sized
Semolina – 2 tbsp
Finely Chopped Coriander – ½ cup
Chat Powder – ¼ tsp
Finely Chopped Carrot – 2 tbsp
Salt as per taste
Garam masala – ¼ tsp

How to Prepare Protein Tikkis

Soak 1 cup of soya chunks in hot water for an hour.
After an hour, squeeze excess water from the soya chunks and keep them aside.
In a mixer/blender add the soaked soya chunks, 2 tbsp of chilly garlic paste and salt to make a smooth mixture.
Remove it in a big bowl and add onion, carrot, coriander, semolina, chat masala and garam masala. Give this a quick shake and mix well.
Using your palms make flat small tikkis and refrigerate them for 10 minutes.
On a pan, brush some oil and place the tikkis on it. Once golden brown, turn it up and cook well on other side too.
Your hot, tasty protein tikkis are ready to eat with some green chutney

Highlights of the Protein Tikkis

Soya bean is known to have higher biological value protein which is well absorbed.
It is extremely satiating in a small portion size.
You can have it as a side dish or as a main meal with some salad.

Do try these healthy and delicious Protein Tikkis! Which recipe would you like to see us prepare next? Leave your suggestions in the comments below!

You can also check out more healthy recipes on our Healthy Reads or you can get these delicious recipes directly from your GOQii Coach by subscribing to personalized coaching here: https://goqiiapp.page.link/bsr

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April 24, 2021 By Mrinali Dwivedi Leave a Comment

Healthy Eating: Protein Papdi Chaat

Chaats refer to a lip smacking delicacy made by bringing together a range of rustic masalas and chutneys. Isn’t there something about Indian Chaats that makes our mouth water instantly, just by thinking about them? For the longest time we have associated a plate of chat dripping with curd and chutneys to an unhealthy indulgence. But what if I were to tell you that chaats can be really beneficial to your health? Let’s try this healthy Protein Papdi Chaat recipe.

What You Will Need

For the papdi

Wheat flour – 1 cup
Soya flour – 1 cup
Rava (semolina) – 1 cup
Besan (chana flour) – 1 cup
Ajwain (carom seeds) – 1 tsp
Regular spices according to taste preference such as haldi, lal mirch powder, dhaniya powder and salt
Oil – 1 tbsp

For assembling the chaat

Boiled chana – ½ cup
Boiled corn – ½ cup
Boiled potato (finely diced) – ½ cup
Tomato (finely diced) – ½ cup
Onion (finely diced) – ½ cup
Cucumber (finely diced) – ½ cup
Carrot (finely grated) – ½ cup
Pomegranate seeds – ½ cup
Dry roasted peanuts and chana – ½ cup
Curd – ½ cup
Tamarind dates chutney – 1 tbsp
Coriander mint chutney – 1 tbsp
Chaat masala – 2 pinches

How To Prepare

Knead a stiff dough of the papdi ingredients (all flours, all spices and a teaspoon of oil).
Roll this dough into a big flat thin sheet and cut diamond shapes with a shankar para cutter or knife. You can also cut it into small discs with a cookie cutter.
Brush these diamonds or discs of dough with the remaining oil and bake for 12 minutes at 1800c. Your protein rich papdi is ready. Store in an airtight jar.
While making the chaat, break some of these papdi roughly with your hand into a bowl.
Assemble all the other ingredients of the chaat into this bowl.
Garnish with some chopped coriander leaves and chaat masala and serve immediately.

Benefits of the Protein Papdi Chaat

This Protein Papdi Chaat is wholesome, delicious and can aid weight loss
Can prove to be a very sumptuous meal addition to your healthy yet tasty diet
The fresh ingredients and mix of spices make it super rich in vitamins, minerals and essential digestive properties.
It is rich in fiber and protein, both of which induce a feeling of fullness and prevent overeating or resorting to fried and sugary preparations that are fattening.

We hope you enjoy this Protein Papdi Chaat recipe! Do try it out and share your experience in the comments below or share it on social media, tagging GOQii. For more healthy recipes, check out Healthy Reads or tune in to LIVE cooking sessions on GOQii Play.

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