Meenu Agarwal, Author at Food & Wellness

Carrot Apple Smoothie with Ginger

May 4, 2021May 4, 2021Meenu AgarwalLeave a comment

Carrot Apple Smoothie with Ginger

Prep Time: 5 mins
Total Time: 5 mins
Yield: 1 1x
Category: Juice

Description

Carrot Ginger Smoothie is loaded with health benefits, as it is nutrient dense and has an anti- inflammatory effect. The antioxidants and probiotics in this healthy smoothie recipe provide a big boost to our immune system. This nutritious anti-inflammatory smoothie recipe is will provide energy and natural immunity. The great thing about this smoothie is that it satisfying the taste buds and it’s also supplying our body with powerful nutrients.

Scale

Ingredients

1 medium carrot scrubbed and peeled if desired, cut into chunks
1 large apple cored and sliced into quarters
1 tbsp fresh ginger A chunk about the size of your thumb
1 cup fresh Curd
1/2 tsp ground cinnamon
1 cup ice cubes
1 – 1 1/2 cups cold water

Instructions

Place all ingredients into the jar of a blender with one cup water.
Blend on high speed until smooth.
Add more water to thin smoothie if desired.
Serve immediately.

Nutrition

Serving Size: 1
Calories: 348 kcal
Sodium: 88 mg
Fat: 14 g
Carbohydrates: 80 g
Fiber: 10 g

Sarson Saag

February 14, 2021March 3, 2021Meenu AgarwalLeave a comment

Sarson Saag

Author: Meenu Agarwal
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Yield: 5 1x
Category: Vegetarian
Method: Boiling and sautéing
Cuisine: Indian

Description

Mustard greens or Sarson saag is a popular traditional dish in North India. It is found in winters in India.

Mustard greens are incredibly healthy, packed with huge amounts of minerals and vitamins, and are very low in calories. Consuming mustards on a regular basis improves your nutrient consumption and provides energy too.

Mustard greens offer an abundant mixture of vitamins, minerals, dietary fiber as well as protein. These are rich source of anti- oxidants like vitamin E, vitamin A, vitamin C, vitamin E and anti-inflammatory agents like – vitamin K and omega 3 fatty acids.

Scale

Ingredients

Mustard leaves : 500g

Spinach leaves : 250g

Radish leaves : 250g

Garlic : 3cloves(chopped)

Onion : 2 medium(chopped)

Green chillies (chopped) : 2

Ginger : 2inches piece.

For tempering:

Ghee : 1tbsp

Cumin seeds : 1tbsp

Mustard seeds : 1tsp

Onion : 1 medium(chopped)

Tomato : 1 medium(chopped)

Red chili powder : 1tsp.

Instructions

Method:

Wash thoroughly, clean, chop the greens. Remove very hard and thick lower ends of the stems. Keep the tender stems.
Add the washed greens in the pressure cooker.
Add chopped onion, garlic, ginger and chopped chilies to the greens.
Add salt to taste.
Add water just enough to cover the greens and vegetables.
Cover and pressure cook till 3-4 whistle or till the greens become soft.
Let the green mixture cool down at the room temperature.
Add this vegetable mixture in a mixture grinder.
Add 2tbsp of maize flour to the mixture. This will help making the saag smooth and thick.
Blend to form a smooth puree.
Pour the puree in a pan till it simmer for a good 25-30 minutes. Keep stirring occasionally while the saag simmer.

Tempering:

Heat ghee in a pan. Add bay leaf, cumin seeds, cloves, mustard seeds.
Add onions and sauté till they become translucent.
Add tomatoes and sauté.
Add salt to taste.
Add red chilli powder.
Add tempering to saag.
Top it with a dollop of homemade white butter and serve with makki roti.

Notes

Sarson saag can be topped with home-made white butter and served with makki (maize flour) roti.

Nutrition

Serving Size: 1
Calories: 76.95 Kcal
Fat: 2.53 g
Trans Fat: 0
Carbohydrates: 14.15 g
Fiber: 6.34 g
Protein: 6.17 g

Keywords: Vegan

Oats idli

February 5, 2021March 3, 2021Meenu AgarwalLeave a comment

Oats idli

Author: Meenu Agarwal
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Category: Breakfast
Cuisine: South Indian
Diet: Vegetarian

Description

These Oats idlis are not only healthy and tasty, but can be made instantly as they require no fermentation with just oats, semolina, curd and some herbs and spices to add the extra flavour. The beta glucagon in Oats helps in managing both blood sugar and cholesterol levels, so this recipe is great for Diabetics and anyone with elevated cholesterol levels. Serve these idlis with any home made chutneys or sambhar.

Ingredients

Oats – 100g
Rava – 50g
Curd – 200g
Chana daal – 50g
Cashew nuts-20g
Curry leaves- 8-10pcs
Salt to taste
Red chilli powder -1/2 tsp
Ginger – 1tsp finely chopped
Green chili – 1 tsp finely chopped
Baking soda-1 tsp. or eno powder 2tsp
Oil – 1tsp

Instructions

Dry roast oats and rava in a pan till they turn golden brown.
Add curd to this mixture in a bowl.
Add salt to taste.
Heat oil in a frying pan, add mustard seed till they splutter, add curry leaves, hing, chana daal and cashew nuts.
Saute till golden brown.
Add this tadka to oats and rava mixture.
Add chopped ginger and chilli.
Add baking soda or eno (i use eno) and oil to the batter.
If required add water to get the consistency of idli batter.
Fill the greased plates with batter.
When the water in the idli cooker began to boil place the idli stand inside it and steam for around 14-15mins.
Allow them to cool down. Remove from the plates with the help of greased spoon.
Sprinkle chilli powder on top of the idlis.
Serve them hot with chutney and sambhar.
Sprinkle chili powder on top of the idlis.
Serve it with coconut chutney and sambhar.

Nutrition

Serving Size: 2
Calories: 248Kcal
Fat: 7g
Carbohydrates: 36g
Fiber: 3g
Protein: 11g

Paneer toasties

February 5, 2021May 31, 2021Meenu AgarwalLeave a comment

Paneer toasties

Author: Meenu Agarwal
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Category: Snack
Diet: Vegetarian

Description

These Paneer toasties are a great tea time snack or even a Breakfast/Dinner option coupled with a warm bowl of soup of a fresh bowl of salad. It is a simple and ideal recipe that can be prepare with a few ingredients available already in your kitchen.

Ingredients

Paneer – 40g crumbled
Semolina (suji)- 1 tbsp (Slightly roasted)
Onion-1/2 finely chopped
Tomato(de seeded) -1/2 finely chopped
Wheat bread-2 slices(toasted)
Black pepper-as per taste
Salt-as per taste
Curry leaves – 3-4
Mustard seeds(brown)-1/4th tsp.
Oil-1/2 tsp. (for greasing.)

Instructions

Mix the Crumbled paneer, semolina, salt
Add onion, tomato and mix well.
Sprinkle few drops of water to form the mixture.
Spread the mixture carefully on the toasted bread slices.
Sprinkle some mustard seeds over the mixture, pressing down gently with the help of a spatula.
Heat ½ tsp oil, grease the nonstick pan. Add a slice of bread with the topping side down.
Cook until it turns golden brown.

Nutrition

Serving Size: 1
Calories: 150 - 180 KCAL
Fat: 10 - 12 gm
Carbohydrates: 30 - 40 GM
Protein: 12 - 14 gm

Peanut salad

February 5, 2021March 3, 2021Meenu AgarwalLeave a comment

Peanut salad

Author: Meenu Agarwal
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Category: Salad
Cuisine: Indian
Diet: Vegetarian

Description

This chapati peanut salad or peanut chaat recipe will surely make your taste buds tingle. Its a super healthy and tasty recipe that can be made with a few key ingredients that can serve as an evening or midmorning snack or even as a salad prior to consumption of a meal. Peanuts are good sources of proteins and healthy nutrients, antioxidants, mineral and vitamins important for good health.

Ingredients

peanuts soaked overnight & peeled
1/4 cup cucumber chopped
1/4 cup Onions chopped
1/4 cup carrot chopped
1/4 cup tomato chopped
1 tbsp coriander/ cilantro leaves chopped
olive oil Extra virgin
salt to taste
1 tbsp fresh lemon juice

Instructions

Mix all the above mentioned ingredients.

Nutrition

Serving Size: 4
Calories: 170-180 Kcal
Fat: 18-22g
Carbohydrates: 45-50g
Protein: 15-18g

Pomegranate raita

February 5, 2021February 13, 2021Meenu AgarwalLeave a comment

Pomegranate raita

Author: Meenu Agarwal
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Category: Side dish
Cuisine: Indian
Diet: Vegetarian

Description

Pomegranate raita is a delicious, healthy and quick to make accompaniment which is made using just yoghurt/curd, pomegranate peels, some spices and herbs. This fruit based raita is a great side dip for rice preparations, or even sandwiches and crankiest/rolls.

Scale

Ingredients

Curd:500g
Pomegranate pearls 200g
Roasted cumin seed powder:10g
Curry leaves:7-8pcs
Dry red chili: 1pc
Oil:1tsp
Mustard seeds: 1tsp
Hing: 1/4 tsp
Sugar: 2tsp
Salt to taste

Instructions

Whisk curd. Add roasted cumin seed powder, Sugar, Salt and mix well.
Wash pomegranate pearls. Add to the curd mixture.
Heat oil in small pan, add mustard seeds. Allow them to splutter.
Add curry leaves, red chilli, and stir them for few seconds. Add hing and immediately transfer this to the raita mixture.
Mix well and serve.

Nutrition

Serving Size: 5
Calories: 100Kcal
Fat: 2g
Carbohydrates: 7g
Protein: 5g

Moong dal and spinach idli

February 5, 2021February 13, 2021Meenu AgarwalLeave a comment

Moong dal and spinach idli

Author: Meenu Agarwal
Prep Time: 20 mins
Cook Time: 15 minutes
Total Time: 35 minutes
Method: Steaming
Cuisine: South indian
Diet: Vegetarian

Description

Moong dal and spinach idlis is a quick dish packed with iron and proteins, an apt option as post workout meal, an evening snack or an side appetiser. An wholesome snack made from yellow lentils, yogurt and spinach leaves

Ingredients

– 1/2 Cup yellow Moong dal Soaked for 3 hours and drained.
-1 Cup Spinach blanched and roughly chopped
– 2 Tbsp Curd
– Salt to taste
– 1/2 tbsp Fruit salt/ Baking powder
– 1/2 tbsp Oil for greasing

Instructions

1. Combine Yellow moong dal and spinach and blend in mixture to make a smooth paste.

2. Transfer the mixture into bowl, add salt and curd and mix well.

3. Just before steaming, Add the fruit salt to batter and pour 2 Tablespoon water over it.

4. When the Bubbles form,Mix gently.

5. Grease the Idli moulds using Oil, Put spoonful of batter in Idli Moulds.

6. Steam for 12-15minutes.

7. Cool slightly, Demould and serve.

Nutrition

Serving Size: Serves 4
Calories: 120kcal
Fat: 0.8g
Carbohydrates: 16.8g
Fiber: 3.2g
Protein: 7.2 g

Lentil- Quinoa salad with chickpeas

February 5, 2021February 11, 2021Meenu AgarwalLeave a comment

Lentil- Quinoa salad with chickpeas

Author: Meenu Agarwal
Prep Time: 20 mins
Cook Time: 10mins
Total Time: 30 minutes
Cuisine: Indian
Diet: Diabetic

Description

This Lentil Quinoa and chickpea salad recipe is a classic gluten free and heart friendly recipe flavoured with lemon and fresh mint. Since this salad is rich in protein and fibre, this will keep you full for longer and can be served as a snack or even a Breakfast/Lunch/Dinner option coupled with a heart bowl of green leafy vegetable soup.

Ingredients

-3/4th cup Lentils : Washed and soaked for 2 hours and cooked till they become soft.
– 100gm Chick peas : Soaked overnight and boiled till they are cooked.
-1/4 cup Quinoa : Washed thoroughly and soaked for 10 minutesboiling water. Drain excess water.
– 150g Cauliflower florets : blanched
– 200g Carrot : Cut into thick slices and blanched.
– 4 Garlic cloves minced.
– 2 big Onion sliced
-1 cup parsley, Finely chopped
-3tsp Lemon juice
– Salt to taste
– 2tsp Pepper
– 3tsp Olive oil

Instructions

1. Heat oil in pan. Add garlic and sauté for some time.
2. Add onion slices and sauté for 2 minutes.
3. Add cauliflower and carrots and sauté for another 2-3 minutes.
4. Add lentils, chick peas and quinoa and sauté for 1 minute. Add salt, pepper and mix well.
5. Remove from fire.
6. Add parsley and lemon juice and mix well.

Nutrition

Serving Size: Serves 5
Calories: 158kcal
Fat: 4g
Carbohydrates: 29g
Fiber: 4g
Protein: 8g

Khichdi hari bhari

February 5, 2021February 9, 2021Meenu AgarwalLeave a comment

Khichadi hari bhari

Author: Meenu Agarwal
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Cuisine: Indian
Diet: Vegetarian

Description

Khichdi is an indian wholesome, one pot meal loaded with nutrients. This recipe is an variation to simple dal khichdi by adding spinach and mushrooms for added flavour and nutrition boost.

Ingredients

– Split Mung daal with skin, 3/4cup
-Basmati Rice: 100 g
– Spinach: 300 g
– Button Mushroom: 200 g
– Green Peas: 100 g
– Garlic cloves : 3-4 chopped
– Turmeric powder: 1 tsp
– Black pepper powder: 2 tsp
– Dry Red chili : 2 pieces whole
– Salt to taste
– Oil: 2 tsp

Instructions

1. Wash and soak mung daal in water for 20 minutes.
2. Wash and soak rice in water for 20 minutes.
3. Heat pan. Dry roast mung daal.
4. Add rice and roast for 5 more minutes.
5. Add water, turmeric powder, salt and cook till mung daal and rice are soft and cooked well.
6. Heat oil in a separate pan.
7. Add cumin seeds; when the seed started to splutter, add dry red chilies,garlic and sauté for 2 minutes, add sliced mushrooms and sauté for 2-3 minutes.
8. Add blanched broccoli, peas and spinach and sauté for 5-7 minutes.
9. Add salt, black pepper powder and sauté till all the juice dries up.
10. Add cooked vegetables to the khichadi(cooked Rice and Mung daal).Cook on low flame for 5-10 minutes.
Delicious, healthy Hari- Bhari Khichadi is ready to serve. This can be served with curd for added flavor.

Nutrition

Serving Size: Serves 4
Calories: 187kcal
Fat: 3g
Carbohydrates: 34g
Fiber: 4g
Protein: 8g

Poushtik dalia

February 5, 2021February 11, 2021Meenu Agarwal7 Comments

Poushtik dalia

Author: Meenu Agarwal
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Category: Breakfast/Lunch / Dinner
Cuisine: Indian
Diet: Vegetarian

Description

Here is a healthy one pot meal recipe made with Dalia (broken wheat), lentils and vegetables. This recipe is low in fat, rich in iron, fibre and easily digestible since it has a porridge like consistency. It provides you with adequate energy needed for the rest of the day and also aids in weight management.

Ingredients

Broken wheat dalia: 100g
Mung daal : 50g soaked water for 20 minutes
Water: 2 glass
Salt to taste
Ghee: 2tsp

Instructions

Heat pan and dry roast mung daal for 3-4 minutes on medium flame.
Add dalia and roast again till it becomes golden brown.
Add salt, 1tsp ghee and water and pressure cook till 3-4 whistle.
Add remaining 1tsp ghee and mix well.

Nutrition

Serving Size: 2
Calories: 300Kcal
Fat: 6g
Carbohydrates: 51g
Fiber: 8g
Protein: 13g

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