Healthy Bites: Transforming Tradition with Nutrition
1. Gobhi Makhani / Light & Lush Cauliflower Makhani
2. Chickpea Chaat / Zesty Chickpea Chaat
3. Sauteed Spinach / Oil-Free Sauteed Spinach Delight
4. Chana Dal Cubes with Vegetables / Chana Dal Cubes with Vegetables
5. Kidney Beans Kababs / No-Fry Rajma Veggie Kababs
6. Stuffed Tomatoes / Zesty Stuffed Tomatoes
7. Steamed Masala Vegetables / Steamed Masala Vegetables
8. Vegetable Dumplings with Basmati Rice / Steamed Veggie Dumplings with Rice
9. Raw Banana Curry / Tender Banana Coconut Curry
10. Masala Okra / Zesty Okra Delight
11. Ragda Chaat / Wholesome Ragda Chaat Platter
12. Vegetable Pakoda / Light & Flavorful Vegetable Pakoda
Light & Lush Cauliflower Makhani 
1. Gobhi Makhani
Ingredients:
1 medium cauliflower, washed , chopped
1 tablespoon rice flour to marinate
Pinch of salt
Coriander leaves to garnish
Gravy:
Gravy with Coconut Milk
Serves: 1
Time: 20 minutes
Method:
Marinate cauliflower florets in 1 tablespoon rice flour, pinch of salt and 1 tablespoon water.
Steam cauliflower florets for 10 minutes. Place them in a bowl.
Pour the coconut milk gravy over the cauliflower florets. Keep it thin or thick as per your preference.
Garnish with coriander leaves. Enjoy!.
How to make rice Flour:
Take some rice, wash them and dry them on a clean newspaper. Grind them to make powder.
You may store the rice flour in a tight lid container as this can be used with several other vegetables to marinate before steaming.
Zesty Chickpea Chaat

2. Chickpea Chaat
Ingredients:
1 ½ cup chickpeas, soaked overnight
1 cup finely chopped cucumber
1 cup finely chopped tomato
½ cup finely chopped red onions
Green chili to taste(optional)
½ teaspoon dry mango powder (amchoor), optional
2 tablespoon dates & tamarind dip
Pinch of salt
Coriander leaves to garnish
Serves: 2
Time : 20 minutes
Method:
Steam chickpeas for 10-15 minutes until or tender.
Place chickpeas in a bowl, crush them a bit by pressing them with a spoon, add all the other ingredients and toss well.
Add dates and tamarind dip and mix well.
Garnish with coriander and serve.
Benefits of This Recipe:
- Rich in Plant-Based Protein: Chickpeas are an excellent source of protein, ideal for muscle repair and maintenance.
- High in Fiber: Supports digestion, helps regulate blood sugar levels, and promotes satiety.
- Packed with Vitamins and Minerals:
- Cucumber and Tomatoes: Hydrate the body and provide antioxidants like vitamin C and beta-carotene.
- Onions: Contain sulfur compounds and flavonoids, supporting heart health.
- Low in Unhealthy Fats: The recipe avoids fried components, keeping it heart-friendly.
- Diabetes-Friendly: The combination of protein, fiber, and low-glycemic ingredients helps stabilize blood sugar levels.
Nutritive Value (Per Serving):
- Calories: ~180 kcal
- Protein: ~8 g
- Carbohydrates: ~30 g
- Fat: ~2 g
- Fiber: ~7 g
- Vitamin C: ~20% of the Recommended Daily Intake (RDI)
- Iron: ~15% of the RDI
- Potassium: ~400 mg
This recipe is a refreshing, nutrient-packed option perfect as a snack or light meal!
Oil-Free Sauteed Spinach Delight

3. Sauteed Spinach
Ingredients:
2 cups spinach, roughly chopped, remove stems
½ cup cabbage, roughly chopped
½ carrot, chopped lengthwise
1 inch spring onion, chopped
1 teaspoon cumin seeds
½ onion, finely chopped
1-2 green chili , divided into two
Lemon juice to taste
Salt to taste
Serves: 1
Time: 10-15 minutes
Method:
Heat the pan, roast the cumin seeds.
Add chopped onion and brown them. Sprinkle little water, if they stick to the surface during the process.
Now, add cabbage, spring onion, carrot, green chili and salt to the pan and cook them just enough to make them tender. It should take only 1 minute.
Now, add spinach, mix all the vegetables and cover the pan with the lid for 1 minute.
Turn off the flame, sprinkle lemon juice and
serve.
Tip:
Same way spinach can be lightly sautéed with steamed white chickpeas and/or other vegetables like pumpkin or green beans.
Sautéing without oil:
When you are sautéing vegetables on the stovetop, simply replace the oil you normally use with water.
Vegetables naturally have a lot of water in them, which
releases when they are cooked, so this is why we only
need to add a small amount of water. Just keep an eye
on your pan so that your vegetables don’t stick; I
keep a glass of water nearby so I’m ready.
Steamed Chana Dal Cubes Medley

4. Chana Dal Cubes with Vegetables
Ingredients:
For Cubes:
1⁄3 cup chana dal, soaked for 4-5 hours
Pinch of cumin seeds, roasted
Pinch of asafoetida
¼ cup spinach , finely chopped
Pinch of salt
Vegetables for mixing:
½ cup capsicum, chopped
½ cup onion, chopped
½ cup tomato, chopped
½ cup carrot, chopped
Lemon juice to taste
Green chili to taste, chopped
Salt to taste (optional)
Serves: 4
Time: 15 minutes
Method:
Blend soaked chana dal with water with a pouring consistency.
Now, pour the batter in a bowl, add roasted cumin seeds, asafoetida, chopped spinach, and salt in the batter.
Fill water in the base of the steamer and bring water to full boil.
Pour batter in a shallow plate, and place in the steamer pan.
Steam for 10-15 minutes. Now, let it cool completely, and cut it into rectangular shapes.
Till then wash and chop the vegetables into bite size. Place them in a bowl. Now, add salt and lemon juice to the vegetables.
Mix the vegetables with the cubes and serve with your
favorite dip.
Benefits of This Recipe:
- High in Plant-Based Protein: Chana dal provides a good source of protein, essential for muscle repair and overall health.
- Rich in Fiber: Both chana dal and the added vegetables contribute to improved digestion and sustained energy levels.
- Low in Fat: Steaming the cubes avoids the need for oil, making this a heart-healthy and weight-friendly option.
- Boosts Immunity: Spinach, tomatoes, and capsicum are rich in vitamins A and C, supporting immune health.
- Diabetic-Friendly: Chana dal has a low glycemic index, helping to maintain stable blood sugar levels.
- Antioxidant-Rich: Capsicum, carrots, and spinach are packed with antioxidants, combating free radicals.
- Quick and Versatile: Easy to prepare and pairs well with various dips or as a standalone snack.
Nutritive Value (Per Serving):
- Calories: ~120 kcal
- Protein: ~6 g
- Carbohydrates: ~18 g
- Fat: ~1 g
- Fiber: ~4 g
- Vitamin A: ~70% of the Recommended Daily Intake (RDI)
- Vitamin C: ~30% of the RDI
- Iron: ~10% of the RDI
- Potassium: ~300 mg
This recipe is a nutritious, low-calorie, and protein-rich dish perfect as a snack or light meal.
No-Fry Rajma Veggie Kababs

5. Kidney Beans Kababs
Ingredients:
1 cup kidney beans (rajma), soaked overnight
1 cup spinach, chopped finely
5 mint leaves, chopped
1 teaspoon cumin seeds, roasted
2-3 cloves of garlic
1 medium sized onion, chopped
Green chili to taste, chopped
Salt to taste
Serves: 1
Time: 15-20 minutes
Method:
Grind the soaked kidney beans with salt, mint leaves, green chili, and garlic.
Add chopped onion, cumin seeds and spinach to the kidney beans mixture, and make the kababs in your desired shape.
Now, steam the kababs for 15-20 minutes.
Serve with your favorite salad and dip.
Tip:
To bind them you can add some gram flour.
Benefits of This Recipe:
- Rich in Plant Protein: Kidney beans are an excellent source of plant-based protein, supporting muscle growth and repair.
- High in Fiber: Promotes digestive health, keeps you full longer, and helps maintain steady blood sugar levels.
- Iron-Rich: Kidney beans and spinach contribute to improved oxygen transport and energy levels.
- Low in Fat: Steaming eliminates the need for oil, making this a heart-healthy option.
- Loaded with Micronutrients: Spinach and mint leaves add vitamins A and C, potassium, and magnesium to the dish.
- Diabetic-Friendly: The low glycemic index of kidney beans makes this a great option for maintaining stable blood sugar.
- Weight-Friendly: A low-calorie, filling recipe ideal for those aiming to maintain or lose weight.
Nutritive Value (Per Serving):
- Calories: ~150 kcal
- Protein: ~10 g
- Carbohydrates: ~25 g
- Fat: ~1 g
- Fiber: ~8 g
- Vitamin A: ~35% of the Recommended Daily Intake (RDI)
- Iron: ~20% of the RDI
- Vitamin C: ~15% of the RDI
- Potassium: ~400 mg
This recipe is a wholesome, flavorful, and nutritious alternative to deep-fried snacks!
Zesty Stuffed Tomatoes

6. Stuffed Tomatoes
Ingredients:
2 tomatoes
For filling:
2 tablespoon mung sprouts
¼ chopped onion
¼ chopped capsicum
½ green chili to taste, chopped
Lemon to taste
Salt (optional)
Any dip of your choice Refer Dips
Green coriander to taste
Serves: 2
Time: 10 minutes
Method:
Remove the pulp from the tomatoes and make them
empty.
In a bowl, combine sprouted mung, chopped capsicum, onion, green chili, lemon juice, coriander and salt. Mix well. Add your favorite dip in the mixture.
Stuff the tomatoes with this filling and garnish with
coriander.
Serve with your favorite dip.
Benefits of This Recipe:
- Rich in Antioxidants: Tomatoes provide lycopene, a powerful antioxidant that supports heart health and reduces inflammation.
- High in Protein: Mung sprouts are an excellent source of plant-based protein, aiding in muscle repair and growth.
- Supports Digestion: The fiber in mung sprouts, onions, and capsicum promotes gut health and regularity.
- Low in Calories: A perfect snack for weight management, offering satiety without added fats.
- Boosts Immunity: Packed with vitamin C from tomatoes and capsicum, this dish enhances immune defense.
- Heart-Healthy: Low in unhealthy fats and sodium, making it suitable for those aiming to maintain heart health.
- Hydrating & Refreshing: With tomatoes and lemon juice, the recipe provides hydration and a burst of freshness.
Nutritive Value (Per Serving):
- Calories: ~50 kcal
- Protein: ~3 g
- Carbohydrates: ~9 g
- Fat: ~0.5 g
- Fiber: ~2 g
- Vitamin C: ~40% of the Recommended Daily Intake (RDI)
- Iron: ~5% of the RDI
- Potassium: ~250 mg
This is a light, refreshing, and nutrient-packed dish, perfect as an appetizer or healthy snack!
Steam-Spiced Cauliflower & Taro

7. Steamed Masala Vegetables
Ingredients:
1 cup cauliflower, cut into small pieces
1 cup taro roots (arbi) cut into small round pieces
¼ strand spring onion, chopped finely
Coriander leaves to garnish.
For marinating:
1 green chili, chopped to taste
¼ teaspoon turmeric powder
1 teaspoon cumin seeds powder
1 teaspoon dry mango powder (amchoor)
Garam masala-little pinch (optional)
3-4 teaspoons rice flour
Salt to taste
Serves: 1
Time: 15-20 minutes
Method:
Place all the washed and chopped vegetables in a bowl.
Sprinkle all the seasonings for marina on along with the rice flour. Marinate well.
Prepare the steamer and boil water in the base pan. Place the marinated vegetables in the steamer above the base pan. Make sure, when you steam anything, there should be a gap of about 2.5 cm (approx. 1 inch) between the food and the water in the base of the pan.
Steam it for 10-15 minutes. Do not let it over steam.
Place the steamed vegetables in serving plate. Garnish
with green chopped coriander,
Serve with cashew dip or any other dip you may like.
Tip:
You can make steamed raw banana and yam (jimikand) following the similar method.
Benefits of This Recipe:
- Low-Calorie & Nutrient-Dense: Steaming preserves the natural nutrients of vegetables while adding minimal calories, making it ideal for weight management.
- Rich in Fiber: The cauliflower and taro roots provide dietary fiber, supporting digestive health.
- Antioxidant-Rich: Ingredients like turmeric and coriander leaves provide antioxidants that help reduce inflammation and combat free radicals.
- Gut Health Support: Taro roots contain resistant starch that acts as a prebiotic, nourishing gut bacteria.
- Low-Fat Cooking Method: Steaming eliminates the need for oil, making this recipe heart-friendly and cholesterol-free.
- Gluten-Free: Suitable for those with gluten sensitivity due to the use of rice flour.
- Versatile & Customizable: You can adapt this recipe with various vegetables to match your taste or nutritional needs.
Nutritive Value (Per Serving):
- Calories: ~100-120 kcal
- Protein: ~3 g
- Carbohydrates: ~18 g
- Fiber: ~4-5 g
- Fat: ~1 g
- Vitamin C: ~50% of the daily value (from cauliflower and spring onion)
- Vitamin A: ~15% of the daily value (from coriander and spring onion)
- Iron: ~8-10% of the daily value
- Potassium: ~300-400 mg
Steamed Veggie Dumplings with Rice

8. Vegetable Dumplings with Basmati Rice
Ingredients:
1 cup of grated cabbage
1 cup of grated carrot
½ cup chopped french beans
½ cup shredded sweet corns
1 cup boiled/ steamed potato, mashed
Black pepper powder to taste
2-3 chopped garlic cloves
Salt to taste
Finely chopped green coriander
Some soaked basmati rice to roll the vegetable balls
Serves: 2
Time: 15 minutes
.
Method:
Mix the vegetables and other ingredients except basmati rice and make small balls.
Spread soaked basmati rice on plate.
Roll the vegetable balls in the soaked basmati rice to
cover them.
Prepare the steamer, and place the vegetables balls in
the steamer pan. Keep some gap between the vegetables balls to allow steam to circulate.
Steam for 10-15 minutes.
Serve with cashew dip and green dip. Refer Dips.
Benefits of This Recipe:
- Balanced Nutrition: Combines carbohydrates from rice, fiber from vegetables, and a small amount of protein, making it a wholesome meal.
- Low in Fat: Steaming avoids added fats, keeping the dish light and heart-friendly.
- Rich in Fiber: Ingredients like cabbage, carrot, and French beans promote good digestion and support gut health.
- High in Antioxidants: The vegetables provide antioxidants that combat oxidative stress and support immunity.
- Gluten-Free: Made without wheat-based products, suitable for individuals with gluten intolerance.
- Energy Boosting: The rice and potato provide complex carbohydrates, ensuring sustained energy.
- Versatile Dish: Can be enjoyed as a snack, side dish, or light meal, and pairs well with dips for enhanced flavor.
Nutritive Value (Per Serving):
- Calories: ~250-280 kcal
- Protein: ~5-6 g
- Carbohydrates: ~50 g
- Fiber: ~6 g
- Fat: ~1-2 g
- Vitamin A: ~30% of the daily value (from carrots)
- Vitamin C: ~40% of the daily value (from cabbage and coriander)
- Iron: ~8-10% of the daily value
- Potassium: ~400-450 mg
Tender Banana Coconut Curry

9. Raw Banana Curry
Ingredients:
2 raw bananas, peeled, chopped in round shape
1 tablespoon rice flour/gram flour
Lemon juice to taste
Salt to taste
Serves: 1
Time: 10 minutes
Method:
Marinate chopped and peeled banana into the rice
flour along with li le salt and lemon juice.
Steam banana un l tender. It should not take much
me so keep an eye on them during the steaming.
Place banana slices in a bowl.
Pour your favorite gravy over them; garnish with
green coriander. It goes well with ‘Gravy with Coconut Milk’.
Serve hot.
Tip:
You can steam bananas and prepare gravy simultaneously. When you will mix them together, the curry will be hot.
Benefits of This Recipe:
- Rich in Resistant Starch: Raw bananas are high in resistant starch, which supports gut health by acting as a prebiotic.
- Low Glycemic Index: A great choice for maintaining stable blood sugar levels.
- High in Potassium: Supports healthy blood pressure and heart function.
- Easily Digestible: Steamed bananas are gentle on the stomach and good for digestive health.
- Gluten-Free Option: The use of rice flour or gram flour makes this suitable for those avoiding gluten.
- Versatile Pairing: The dish can be paired with a variety of gravies, especially coconut milk-based ones, for added flavor and creaminess.
- Quick to Prepare: A simple and time-efficient recipe for a wholesome meal.
Nutritive Value (Per Serving):
- Calories: ~180-200 kcal
- Protein: ~2-3 g
- Carbohydrates: ~40-45 g
- Fiber: ~4-5 g
- Fat: ~1 g (depends on the gravy used)
- Potassium: ~600-700 mg
- Vitamin B6: ~25% of the daily value (from bananas)
- Vitamin C: ~10% of the daily value (enhanced with lemon juice)
Zesty Okra Delight

10. Masala Okra
Ingredients:
2 cups okra washed, dried and chopped into desired shapes.
2 garlic clove, chopped (optional)
1 green chili paste, or to taste
2 teaspoons gram flour/rice flour
½ teaspoon coriander powder
½ teaspoon cumin seeds powder
½ teaspoon raw- mango powder (amchoor) or to taste
¼ teaspoon turmeric powder
Lemon Juice to taste
Salt to taste
Serves : 1
Time: 15 minutes
Method:
Place the chopped okras in a bowl. Add gram flour/rice flour and add all other ingredients.
Sprinkle li le water to mix the ingredients.
Marinate well; place in steamer. Steam for 5 minutes or until tender.
Sprinkle the lemon juice and serve.
Benefits of This Recipe:
- Rich in Fiber: Okra is an excellent source of dietary fiber, aiding in digestion and supporting gut health.
- Low in Calories: This dish is a low-calorie option, making it ideal for weight management.
- Vitamin-Rich: Okra is high in vitamins A, C, and K, which promote skin health, immunity, and blood clotting.
- Antioxidant Properties: Ingredients like turmeric and coriander powder provide antioxidants that reduce inflammation.
- Supports Blood Sugar Control: Okra contains compounds that may help stabilize blood sugar levels.
- Quick & Oil-Free: Steaming the okra retains its nutrients and reduces the need for oil, making it heart-healthy.
- Flavorful Yet Healthy: The use of spices and amchoor adds flavor without compromising nutrition.
Nutritive Value (Per Serving):
- Calories: ~80-100 kcal
- Protein: ~3 g
- Carbohydrates: ~12-14 g
- Fiber: ~4 g
- Fat: ~1 g
- Vitamin A: ~25% of the daily value
- Vitamin C: ~30% of the daily value
- Iron: ~8-10% of the daily value
- Potassium: ~300-350 mg
Wholesome Ragda Chaat Platter

11. Ragda Chaat
Ingredients:
1 cup dried green peas/ dried white peas, soaked overnight
Dates & tamarind dip
Mint dip or any green dip you like
2 medium sized potato, steamed, peeled
½ cup cabbage, grated
½ cup cauliflower, grated
½ cup carrot, grated
1 onion , finely chopped
1 medium sized tomato, chopped
Green chili to taste, chopped
Lemon juice to taste
Green coriander leaves to garnish
Salt to taste
Serves: 4
Time: 25 minutes
Method for Patties:
Take steamed potato in a bowl. Mash them well. Now
add grated cabbage, cauliflower, carrots, green chili and
salt in the bowl and mix everything together.
Now set the steamer and add water to the base. When
water starts boiling, place the steamer pan over it.
Shape equal-size pa es of the mixture and place gently
in the steamer. Steam for 7-10 minutes. Remove the
steamer pan and place it aside to cool down.
Take the pa es out of the steamer when it completely
cooled down and place them in a plate for later use.
Method for Ragda Chaat:
In a pressure cooker transfer the soaked dry peas and add 3 cups of filtered water.
Now cook them up to 4 whistles over medium flame or until peas turn so . Do not drain water from cooked peas; use them with water when required in next steps.
Add salt and lemon juice to taste to the
cooked peas.
Now, portion the patties in plate(s), apply dates and tamarind dip over them followed by green dip. Then pour cooked peas over the pa es.
Garnish with green chili, chopped onions,
tomatoes and green coriander leaves.
Benefits of This Recipe:
- Rich in Plant Protein: The dried green or white peas are an excellent source of plant-based protein.
- High in Fiber: Ingredients like peas, cabbage, cauliflower, and carrots provide dietary fiber for improved digestion and satiety.
- Low-Fat and Heart-Friendly: Steaming the patties reduces fat content while retaining nutrients.
- Nutrient-Dense: Packed with vitamins A, C, and K from the vegetables and antioxidants from the dips.
- Supports Weight Management: The high fiber and low-calorie ingredients help in managing weight.
- Diabetes-Friendly: Low glycemic index peas and non-starchy vegetables help regulate blood sugar levels.
- Flavorful & Balanced: Combines sweet, tangy, and spicy elements from the dips and lemon juice, enhancing the taste naturally without unhealthy additives.
Nutritive Value (Per Serving):
- Calories: ~200-220 kcal
- Protein: ~8-10 g
- Carbohydrates: ~35-40 g
- Fiber: ~8-10 g
- Fat: ~2-3 g
- Vitamin A: ~20% of the daily value (from carrots and coriander)
- Vitamin C: ~30% of the daily value (from tomatoes and lemon juice)
- Iron: ~12-15% of the daily value (from peas and leafy greens)
- Potassium: ~600-700 mg
Light & Flavorful Vegetable Pakoda

12. Vegetable Pakoda
Ingredients:
1 cup finely chopped veggies of your choice
½ cup onions, finely chopped
2-3 green chilli , chopped
1 cup gram flour
Filtered water to make thick batter
¼ teaspoon turmeric powder
Lemon juice to taste
Salt to taste
Serves: 4
Time: 20 minutes
Method:
In a bowl transfer the gram flour, add water to make a thick batter.
Add all the chopped veggies and other ingredients. Mix well.
Set the steamer. Bring water to full boil.
Now, shape the friers of the mixture and place them in the steamer.
Steam them for 10 minutes.
Place them in a plate and serve with a green dip.
Benefits of This Recipe:
- Low-Calorie Alternative: Steaming instead of deep-frying reduces the calorie and fat content, making it a healthier version of traditional pakoda.
- Rich in Fiber: Packed with fiber from the mixed vegetables and gram flour, supporting digestion and gut health.
- Gluten-Free: The use of gram flour makes it a great option for those avoiding gluten.
- Protein Boost: Gram flour provides plant-based protein, making this dish filling and nutritious.
- Heart-Friendly: Eliminates the need for oil, making it suitable for a heart-healthy diet.
- Versatile Snack: Can be served as a snack, appetizer, or light meal with dips of choice.
- Diabetes-Friendly: Low glycemic index ingredients like gram flour and veggies help in managing blood sugar levels.
Nutritive Value (Per Serving):
- Calories: ~150-180 kcal
- Protein: ~6-7 g
- Carbohydrates: ~25 g
- Fiber: ~4-5 g
- Fat: ~1-2 g
- Vitamin A: ~20% of the daily value (from vegetables)
- Vitamin C: ~25% of the daily value (from lemon juice and onions)
- Iron: ~10-12% of the daily value (from gram flour)
- Potassium: ~400-450 mg