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Healthy Eating: Chickpea Soya Cutlets

chickpea soya cutletIf you’re craving some cutlets but don’t want to run the risk of it being unhealthy, don’t worry! We’ve got you covered with these healthy Chickpea Soya Cutlets! It’s a simple recipe with minimum ingredients which are available in our kitchen. This protein-rich Chickpea Soya Cutlets are easy to prepare and are apt as a snack or a main meal as well. 

What You Will Need 

  • Chickpeas (kabuli chana), boiled and drained-  ½ cup
  • Soya granules – ½ cup
  • Finely chopped mint leaves – 1 tbsp (approx)
  • Green chilli – 2
  • Ginger – 1 inch
  • Red chilli powder -¾ tsp
  • Turmeric powder – ¾ tsp
  • Lemon juice – 1 tsp
  • Salt to taste
  • Oil for cooking – 2-3 tsp

How To Prepare 

  1. Soak the soya granules in hot water for 10-15 minutes. Drain and squeeze out all water and keep aside.
  2. Blend the chickpeas, soya granules, mint, ginger and green chilli together to make a coarse mixture.
  3. Transfer the mixture to a bowl and add red chilli powder, turmeric powder, lemon juice, salt to the paste and mix well.
  4. Divide the mixture into equal portions and shape it into round, flat cutlets.
  5. Cook them on a non-stick pan using a little oil till both sides are golden brown.
  6. Serve hot with green chutney.

Highlights of the Chickpea Soya Cutlets 

  • Provides great satiety as it is high in protein and fiber.
  • It is gluten-free and a great option for vegans 
  • Recipe is high in Iron and folic acid as well which is required for formation of red blood cells and hemoglobin.
  • Other finely cut veggies of your choice can be added as per availability.

Do try this delicious, lip-smacking Chickpea Soya Cutlet recipe and leave your thoughts in the comments below. Find more healthy recipes here or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

Eat Healthy and #BeTheForce

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Healthy Eating: French Beans Khichdi

French Beans Khichdi

If you are on your weight loss journey, you must have heard the advice of keeping your dinner light, low in carbs and high in protein and fiber. But do you feel that this simple tip is actually one of the most difficult to follow? As the entire day goes chasing work, after a tiring day, dinner feels like the only meal we can eat with all the time in the world and actually indulge in. Even if we decide to eat healthy, there are very few meals that support the low carb and high protein idea, especially for vegans. So, I want to share one of my favorite recipes, which is not just good when you are chasing your weight loss goals, but is also diabetes friendly, vegan and gluten-free. Let’s learn how to prepare the delicious French Beans Khichdi! 

What You Will Need 

  • Yellow moong dal – ¼ cup, soaked for 2 hours 
  • French beans – ½ cup, chopped
  • Carrot – ½, grated 
  • Onion – 1 medium sized 
  • Green chilly – ½ tsp, chopped 
  • Ginger – ½ tsp, grated 
  • Turmeric powder – ¼ tsp 
  • Garam masala – ¼ tsp 
  • Ghee – 1 tsp
  • Cumin seeds – ¼ tsp 
  • Lemon juice – ½ tsp 
  • Green coriander – 1 tbsp, chopped
  • Roasted sesame seeds – 1 tsp 
  • Hing – 1 pinch 
  • Salt to taste 

How to Prepare 

  1. Heat ghee in a pan and add cumin seeds. As the seeds start crackling, add hing powder, onion & sauté for 2 minutes. 
  2. Drain soaked dal and add it to the same pan. Sauté with onion for 2 more minutes. 
  3. Now, add ½ cup water, salt, turmeric powder, green chilly, ginger ,garam masala, beans & carrot. Mix everything & cover the pan. Let it steam cook for around 10 minutes and stir 1-2 times in between.
  4. After 10 minutes, turn the flame off and let it team in the hot pan for another 5 minutes. 
  5. Take the lid off and add lemon juice, fresh coriander and sesame seeds over it. Mix everything together and your French Beans Khichdi is ready! 

Highlights of the French Beans Khichdi Recipe 

  • Being Low in carbs & high in fiber, protein & good fats, it is a good dinner option for people suffering from diabetes, high cholesterol, hypertension, thyroid, PCOD or even high uric acid levels.
  • It is weight loss friendly as it is low in calories but still very filling.
  • It is gluten & lactose free, so people who are allergic to gluten or are lactose intolerant can also enjoy it.

Do give this healthy, delicious and simple French Beans Khichdi recipe a try and let us know your feedback in the comments below! For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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Healthy Eating: Vegetable Masoor Rice

vegetable masoor rice

Can there be this one quick and easy meal which can fulfill all your nutritional needs? What if we told you there is! It is a personal favorite called the Vegetable Masoor Rice! This pot recipe gives you all the required nutrients such as carbohydrates and proteins. Thanks to the veggies, it also has fiber, antioxidants and essential vitamins! This meal can be enjoyed by all members of your family.

Ingredients for the Vegetable Masoor Rice

  • Overnight Soaked Masoor – 1 cup
  • Soaked Rice (2hr) – 1.5 cup
  • Finely Chopped Onion, Carrot, French Beans – ½ Cup Each
  • Green Peas – ½ Cup
  • Finely Chopped Coriander – 2 tbsp
  • Ginger Garlic Paste – 1 tbsp
  • Mustard Seeds, Cumin Seeds – ½ tsp each
  • Bay Leaf – 1
  • Small Cinnamon Stick
  • Red Chilly Powder – 1 tbsp
  • Turmeric – 1 tsp
  • Garam Masala – 1 tsp
  • Oil – 1 tbsp

How to Prepare

  1. Heat oil in a pan on a medium flame.
  2. Add bay leaf, cinnamon, mustard seeds and cumin seeds in the oil. Once the seeds crackle, add onion to the pan now and sauté.
  3. After the onions turn golden brown, add ginger garlic paste and sauté for few seconds.
  4. Add drained Masoor dal, carrot, beans and green peas to the mixture.
  5. Next, you add turmeric, red chilly powder, garam masala, salt and mix them well.
  6. Add the soaked rice and mix well.
  7. Follow it up with 3 cups of water and allow it to cook in the pan till the water evaporates on medium flame.
  8. Once the water evaporates, cover it with a lid and allow it to cook for another 5-7 minutes.
  9. When cooked, garnish the rice with coriander and serve hot!

Please Note: you can also use sprouted mung or Spilt Chana dal instead of Masoor.

Highlights of the Recipe

  • It is the best main meal ever! Eat this rice along with tomato, onion and cucumber raita. It tastes amazing.
  • It is extremely satiating and a good way to make your family eat vegetables and a rarely used pulse like Masoor.
  • This is your best pick for lunch and dinner!

Did you enjoy this healthy Vegetable Masoor Rice recipe? Do try it out and leave your thoughts in the comments below!

For more Healthy Recipes, check out Healthy Reads. You can also get these delicious recipes directly from your GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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Healthy Eating: Golden Vegetable Bites

Golden Vegetable BitesToday, let’s look at an extremely flexible recipe where you can use the veggies of your choice or based on what is available with you. These Golden Vegetable Bites will take a little time, but they’re definitely worth the wait. Here’s your go-to Golden Vegetable Bites that are fit for a snack as well as a meal. 

What You Will Need 

  • Water: 2 cups
  • Cumin seeds: 1 tsp
  • Grated carrot: ½ cup
  • Peas: ½ cup
  • Grated ginger: 1 tsp
  • Green chillies (finely chopped): 3-4
  • Curry leaves: 4-5
  • Roasted semolina: ½ cup
  • Chopped onion: ½ cup
  • Boiled + grated potato: ½ cup
  • Shredded paneer: ½ cup
  • Chopped coriander: ½ cup
  • Salt as per taste
  • Red chilli powder: ½ tsp
  • Turmeric: ½ tsp
  • Garam masala: 1 tsp
  • Chat masala: ½ tsp
  • Lime juice: 1 tsp
  • Rice flour: 3 tbsp

How To Prepare

  1. Heat a pan and add 2 cups of water. Add in jeera and boil for a few minutes.
  2. After the water starts boiling, add the carrot, peas, ginger, green chillies and curry leaves. Let it cook for 2-3 min.
  3. Pour ½ cup of roasted semolina, stir well and let it soak the water. Stir continuously.
  4. Cook the semolina for a while and then add salt with ½ cup of onions. Make a medium-thick consistency.
  5. Off the flame and mix in potatoes, paneer, coriander, salt, lemon along with masalas.
  6. In the same mixer, add rice flour for binding and mix well.
  7. Now take a tray and grease it well with oil or apply greased butter paper on the tray. Spread the mixer over the tray and let it be of medium width, not too thin and not too thick. Keep this in the fridge for 1 hour.
  8. After an hour take it out and cut it into squares using a sharp knife.
  9. Now heat a pan and brush some oil, put the veggie squares on it to roast.
  10. Once golden brown, flip the side and cook it well. Once it is brown on both sides, take them out.
  11. Enjoy it with green chutney.

Highlights of the Golden Vegetable Bites 

  • Gives you the required satiety and a great variety for a snack.
  • A good combination of protein, fiber and carbs.
  • Easy to make with minimum ingredients.
  • You can also add a little bit of cheese! 

We hope you enjoy this recipe and do let us know your thoughts and experience in the comments below! For more healthy recipes, check out Healthy Reads or ask a GOQii Coach for customized meals to suit your health goal by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr 

Eat Healthy and #BeTheForce

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