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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! 

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Healthy Eating: Vegetable Quinoa Pulao

vegetable quinoa pulao

Quinoa is a gluten-free superfood that has been gaining a lot of popularity in the past few years, and it is actually pronounced as Kveen Vaa. Quinoa, though popular as a grain, is actually a seed. It has a nutty flavour and lacks the sweetness & stickiness of rice. It is easier to cook than rice and you will love the taste. Although it is not as economical as rice, it is definitely worth a try! So let’s learn how to prepare super healthy and simple Vegetable Quinoa Pulao!

What You Will Need:

  • Quinoa (wash and soak for 30 min) – 1 cup
  • Onion (chopped) – ¼ cup
  • Cauliflower (chopped) – ¼ cup
  • French Beans (chopped) – ¼ cup
  • Carrots (chopped) – ¼ cup
  • Corn Kernels – ¼ cup
  • Green Peas – ¼ cup
  • Spinach – 2 tbsp
  • Coriander – 2 tbsp
  • Ginger Garlic Paste – 2 tbsp
  • Bay Leaf – 1
  • Cinnamon Stick – ½
  • Cumin Seeds – 1 tsp
  • Turmeric, red chili powder, coriander seeds powder, garam masala as per taste
  • Salt as per taste
  • Oil – 1 tbsp

How to Prepare:

  1. In a pan, heat oil and fry the bay leaf and cinnamon stick. Then, allow the cumin seeds to sizzle.
  2. Add the chopped onion along with ginger garlic paste and roast it well until slightly brown.
  3. Now, add all the other vegetables along with turmeric, red chili powder, coriander seeds powder, garam masala and salt. Sauté them well for 4-5 min.
  4. It is time to add the soaked quinoa (discard the water), give it a quick stir and cook it for 2-3 minutes. Now add 1.5 to 2 cups of water.
  5. After a boil, cover the pan with a lid and cook for 5-10 min until done. Mix the contents using a fork and not spatula to give it a Pulao consistency.
  6. Serve it hot with curd or raita.

Highlights of the Vegetable Quinoa Pulao

  • This absolutely easy recipe gives you everything required for a balanced meal.
  • It is high in protein and contains sufficient amount of all essential amino acids.
  • 100% satiety with the fiber content it has in limited portion size.
  • Fun Fact: A cup of Quinoa will provide twice the protein and about 5gm more fiber than the same amount of white rice.

Hope you try this awesome Vegetable Quinoa Pulao recipe and share your experience in the comments below! Click here for more healthy recipes, or get them directly from a GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr 

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Healthy Eating: Protein Tikkis

protein tikkisSome 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

  1. Soak 1 cup of soya chunks in hot water for an hour.
  2. After an hour, squeeze excess water from the soya chunks and keep them aside.
  3. In a mixer/blender add the soaked soya chunks, 2 tbsp of chilly garlic paste and salt to make a smooth mixture.
  4. 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.
  5. Using your palms make flat small tikkis and refrigerate them for 10 minutes.
  6. 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.
  7. 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 for personalised health coaching here: https://goqiiapp.page.link/bsr

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Healthy Eating: Protein Papdi Chaat

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 

  1. Knead a stiff dough of the papdi ingredients (all flours, all spices and a teaspoon of oil).
  2. 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.
  3. 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.
  4. While making the chaat, break some of these papdi roughly with your hand into a bowl.
  5. Assemble all the other ingredients of the chaat into this bowl.
  6. 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 ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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