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.

Benefits of This Recipe:

  1. Low in Calories: The steaming method and use of coconut milk reduce the calorie content while retaining flavor.
  2. Rich in Nutrients:
    • Cauliflower: High in vitamin C, fiber, and antioxidants, supporting digestion and boosting immunity.
    • Coconut Milk: Provides healthy fats (MCTs) that support energy production and brain health.
  3. Gluten-Free: Rice flour makes this recipe suitable for those with gluten intolerance.
  4. Heart-Healthy: Contains no trans fats and is rich in natural fats from coconut milk, which may support cardiovascular health.
  5. Digestive Support: Steamed cauliflower is gentle on digestion, and the coconut milk’s soothing properties benefit gut health.

Nutritive Value (Per Serving):

  • Calories: ~120 kcal
  • Protein: ~3 g
  • Carbohydrates: ~10 g
  • Fat: ~7 g
  • Fiber: ~3 g
  • Vitamin C: ~70% of the Recommended Daily Intake (RDI)
  • Potassium: ~250 mg
  • Sodium: ~150 mg

This is a light, nourishing dish suitable for those seeking a balance between taste and health!

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:

  1. Rich in Plant-Based Protein: Chickpeas are an excellent source of protein, ideal for muscle repair and maintenance.
  2. High in Fiber: Supports digestion, helps regulate blood sugar levels, and promotes satiety.
  3. 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.
  4. Low in Unhealthy Fats: The recipe avoids fried components, keeping it heart-friendly.
  5. 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.

Benefits of This Recipe:

  1. Rich in Antioxidants: Spinach, carrot, and cabbage are loaded with antioxidants like beta-carotene and vitamin C, helping to combat oxidative stress.
  2. Low in Calories: A perfect dish for weight management without compromising on flavor.
  3. Promotes Digestion: High fiber content in the vegetables supports gut health and regularity.
  4. Heart-Healthy: Free of oil and rich in potassium, this recipe helps maintain healthy blood pressure.
  5. Boosts Immunity: Spinach and carrots provide key vitamins like A and C, strengthening the immune system.
  6. Anti-Inflammatory: Cumin seeds and green chilies have anti-inflammatory properties that may reduce inflammation in the body.

Nutritive Value (Per Serving):

  • Calories: ~60 kcal
  • Protein: ~3 g
  • Carbohydrates: ~10 g
  • Fat: ~0.5 g
  • Fiber: ~4 g
  • Vitamin A: ~150% of the Recommended Daily Intake (RDI)
  • Vitamin C: ~50% of the RDI
  • Iron: ~15% of the RDI
  • Potassium: ~400 mg

This recipe is an easy, nutrient-packed option for a light, healthy meal or a side dish!

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:

  1. High in Plant-Based Protein: Chana dal provides a good source of protein, essential for muscle repair and overall health.
  2. Rich in Fiber: Both chana dal and the added vegetables contribute to improved digestion and sustained energy levels.
  3. Low in Fat: Steaming the cubes avoids the need for oil, making this a heart-healthy and weight-friendly option.
  4. Boosts Immunity: Spinach, tomatoes, and capsicum are rich in vitamins A and C, supporting immune health.
  5. Diabetic-Friendly: Chana dal has a low glycemic index, helping to maintain stable blood sugar levels.
  6. Antioxidant-Rich: Capsicum, carrots, and spinach are packed with antioxidants, combating free radicals.
  7. 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:

  1. Rich in Plant Protein: Kidney beans are an excellent source of plant-based protein, supporting muscle growth and repair.
  2. High in Fiber: Promotes digestive health, keeps you full longer, and helps maintain steady blood sugar levels.
  3. Iron-Rich: Kidney beans and spinach contribute to improved oxygen transport and energy levels.
  4. Low in Fat: Steaming eliminates the need for oil, making this a heart-healthy option.
  5. Loaded with Micronutrients: Spinach and mint leaves add vitamins A and C, potassium, and magnesium to the dish.
  6. Diabetic-Friendly: The low glycemic index of kidney beans makes this a great option for maintaining stable blood sugar.
  7. 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:

  1. Rich in Antioxidants: Tomatoes provide lycopene, a powerful antioxidant that supports heart health and reduces inflammation.
  2. High in Protein: Mung sprouts are an excellent source of plant-based protein, aiding in muscle repair and growth.
  3. Supports Digestion: The fiber in mung sprouts, onions, and capsicum promotes gut health and regularity.
  4. Low in Calories: A perfect snack for weight management, offering satiety without added fats.
  5. Boosts Immunity: Packed with vitamin C from tomatoes and capsicum, this dish enhances immune defense.
  6. Heart-Healthy: Low in unhealthy fats and sodium, making it suitable for those aiming to maintain heart health.
  7. 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:

  1. Low-Calorie & Nutrient-Dense: Steaming preserves the natural nutrients of vegetables while adding minimal calories, making it ideal for weight management.
  2. Rich in Fiber: The cauliflower and taro roots provide dietary fiber, supporting digestive health.
  3. Antioxidant-Rich: Ingredients like turmeric and coriander leaves provide antioxidants that help reduce inflammation and combat free radicals.
  4. Gut Health Support: Taro roots contain resistant starch that acts as a prebiotic, nourishing gut bacteria.
  5. Low-Fat Cooking Method: Steaming eliminates the need for oil, making this recipe heart-friendly and cholesterol-free.
  6. Gluten-Free: Suitable for those with gluten sensitivity due to the use of rice flour.
  7. 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:

  1. Balanced Nutrition: Combines carbohydrates from rice, fiber from vegetables, and a small amount of protein, making it a wholesome meal.
  2. Low in Fat: Steaming avoids added fats, keeping the dish light and heart-friendly.
  3. Rich in Fiber: Ingredients like cabbage, carrot, and French beans promote good digestion and support gut health.
  4. High in Antioxidants: The vegetables provide antioxidants that combat oxidative stress and support immunity.
  5. Gluten-Free: Made without wheat-based products, suitable for individuals with gluten intolerance.
  6. Energy Boosting: The rice and potato provide complex carbohydrates, ensuring sustained energy.
  7. 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:

  1. Rich in Resistant Starch: Raw bananas are high in resistant starch, which supports gut health by acting as a prebiotic.
  2. Low Glycemic Index: A great choice for maintaining stable blood sugar levels.
  3. High in Potassium: Supports healthy blood pressure and heart function.
  4. Easily Digestible: Steamed bananas are gentle on the stomach and good for digestive health.
  5. Gluten-Free Option: The use of rice flour or gram flour makes this suitable for those avoiding gluten.
  6. Versatile Pairing: The dish can be paired with a variety of gravies, especially coconut milk-based ones, for added flavor and creaminess.
  7. 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:

  1. Rich in Fiber: Okra is an excellent source of dietary fiber, aiding in digestion and supporting gut health.
  2. Low in Calories: This dish is a low-calorie option, making it ideal for weight management.
  3. Vitamin-Rich: Okra is high in vitamins A, C, and K, which promote skin health, immunity, and blood clotting.
  4. Antioxidant Properties: Ingredients like turmeric and coriander powder provide antioxidants that reduce inflammation.
  5. Supports Blood Sugar Control: Okra contains compounds that may help stabilize blood sugar levels.
  6. Quick & Oil-Free: Steaming the okra retains its nutrients and reduces the need for oil, making it heart-healthy.
  7. 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:

  1. Rich in Plant Protein: The dried green or white peas are an excellent source of plant-based protein.
  2. High in Fiber: Ingredients like peas, cabbage, cauliflower, and carrots provide dietary fiber for improved digestion and satiety.
  3. Low-Fat and Heart-Friendly: Steaming the patties reduces fat content while retaining nutrients.
  4. Nutrient-Dense: Packed with vitamins A, C, and K from the vegetables and antioxidants from the dips.
  5. Supports Weight Management: The high fiber and low-calorie ingredients help in managing weight.
  6. Diabetes-Friendly: Low glycemic index peas and non-starchy vegetables help regulate blood sugar levels.
  7. 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:

  1. Low-Calorie Alternative: Steaming instead of deep-frying reduces the calorie and fat content, making it a healthier version of traditional pakoda.
  2. Rich in Fiber: Packed with fiber from the mixed vegetables and gram flour, supporting digestion and gut health.
  3. Gluten-Free: The use of gram flour makes it a great option for those avoiding gluten.
  4. Protein Boost: Gram flour provides plant-based protein, making this dish filling and nutritious.
  5. Heart-Friendly: Eliminates the need for oil, making it suitable for a heart-healthy diet.
  6. Versatile Snack: Can be served as a snack, appetizer, or light meal with dips of choice.
  7. 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

Related posts