Physiques By Vinay

In This List:

• Low Fat Vegetable Biryani
• Oats Uttapam
• Cauliflower and Oats Tikki Recipe
• Palak Masoor Dal
• Palak Paneer
• Quick & Healthy Pav-Bhaji
• Kala Chana
• Hara Moong Dal
• Masala Masoor Dal
• Soya Mattar
• Misal
• Chouli
• Ghar Ki Dal
• Paneer Curry

1. Low Fat Vegetable Biryani

(2 servings)

Ingredients:

• 1 spray low-calorie cooking spray
• 1 onion, finely chopped
• 1/2 cm root ginger, peeled and finely grated
• 2 garlic cloves, crushed
• 1/2 tbsp cumin seeds
• 1 red chili, deseeded and finely sliced
• 50 g dried yellow split lentils
• 100 g frozen peas
• 1 carrot, peeled and roughly chopped
• 100 g green beans, trimmed and chopped
• 1 tomato, chopped
• 3 cloves
• 3 cardamom pods, crushed
• 1/2 cinnamon stick
• 1/2 tsp turmeric
• 175 g dried long-grain rice
• 1 tbsp fat-free yogurt
• 1/4 tsp paprika
• 1/4 tsp chili powder

Instructions:

1. Spray a large non-stick saucepan with low-calorie cooking spray and place over medium heat.
2. Fry the onion for 5 minutes or until softened. Add the ginger, garlic, cumin seeds, and most of the chili, and stir-fry for a further 1-2 minutes, stirring frequently.
3. Add all the remaining ingredients to the saucepan along with 400ml of boiling water and cook for 15-20 minutes.
4. Remove from heat and leave to stand, still covered, for another 15-20 minutes.
5. Garnish with the remaining sliced chili and serve hot with a side dish of fat-free natural yogurt sprinkled with paprika or chili powder.

Nutrition Information (per serving): Calories: 402 Protein: 14g Carbohydrates: 82g Fat: 1g

2. Oats Uttapam

Ingredients:

• 35g oats
• 40g semolina (rava)
• 50g yogurt
• 1/2 small onion, finely chopped
• 1 small tomato, finely chopped
• 1/2 small capsicum, finely chopped
• 1/2 tsp grated ginger
• 1/2 green chilli, finely chopped
• Salt to taste
• Oil for cooking

Directions:

1. Grind oats to a fine powder.
2. In a bowl, mix oat powder, semolina, and yogurt with enough water to make a thick batter. Let it rest for 10 minutes.
3. Add the onion, tomato, capsicum, ginger, chilli, and salt to the batter and mix well.
4. Heat a non-stick pan and spread a ladleful of batter to form a thick pancake. Drizzle some oil around the edges and cook on medium flame until the bottom is golden brown. Flip and cook on the other side until golden brown.
5. Serve hot with coconut chutney or tomato ketchup.

Nutrition (per serving):

• Calories: 163 kcal
• Protein: 6g
• Carbohydrates: 25g
• Fat: 4g

3. Cauliflower and Oats Tikki Recipe

Ingredients

• 100g cauliflower florets
• 20g oats
• 1/2 tsp ginger-garlic paste
• 1/2 tsp cumin powder
• 1/4 tsp turmeric powder
• 1/4 tsp red chilli powder
• 1/2 cup finely chopped onions
• 1/2 cup finely chopped and boiled french beans 1/2 cup finely chopped and boiled carrots
• 2 tbsp finely chopped coriander (dhania)
• 2 tbsp finely chopped mint leaves
• 1 1/2 tsp garam masala
• 1/2 tsp chaat masala
• Salt to taste
• Oil for cooking (maximum 2 tablespoons)

Directions:

1. Steam the cauliflower florets until soft. At the same time, heat 1 tsp of oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes.
2. Mash the steamed cauliflower and mix with oats, ginger-garlic paste, cumin powder, turmeric powder, carrot, onion, french beans, red chilli powder, and salt.
3. Divide the mixture into small equal-sized balls and flatten them into tikkis.
4. Heat a non-stick pan and brush some oil on it. Place the tikkis on the pan and cook on medium flame until golden brown on both sides.
5. Serve hot with mint-coriander chutney.

Nutrition (per serving):

• Calories: 74 kcal
• Protein: 3g
• Carbohydrates: 10g
• Fat: 2g

4. Palak Masoor Dal

Ingredients:

• 50g masoor dal (red lentils)
• 50g fresh spinach leaves (palak)
• 1/2 onion, chopped
• 1/2 tomato, chopped
• 1 garlic clove, minced
• 1/2 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1/2 tsp coriander powder
• 1/2 tsp red chili powder
• Salt to taste
• 1 tsp oil
• Water as needed

Directions:

1. Rinse the lentils in cold water and soak for 30 minutes.
2. In a pot, heat the oil over medium heat. Add cumin seeds and let them splutter.
3. Add chopped onion and garlic and sauté until onion turns translucent.
4. Add chopped tomato and cook until it softens.
5. Add turmeric powder, coriander powder, and red chili powder, and cook for a minute.
6. Drain the lentils and add them to the pot along with 1 cup of water.
7. Bring to a boil, reduce the heat, and let it simmer until the lentils are tender.
8. Add chopped spinach leaves and salt, and cook for another 5-7 minutes.
9. Serve hot.

Calories per serving: 180 Macronutrients per serving: Protein 11g, Carbohydrates 26g, Fat 3g

5. Palak Paneer

Ingredients:

• 100g paneer, cubed
• 50g fresh spinach leaves (palak)
• 1/2 onion, chopped
• 1/2 tomato, chopped
• 1 garlic clove, minced
• 1/2 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1/2 tsp coriander powder
• 1/2 tsp red chili powder
• Salt to taste
• 1 tsp oil
• Water as needed

Directions:

1. Blanch the spinach leaves in boiling water for 2-3 minutes, drain and blend to a smooth paste.
2. Heat oil in a pan and add cumin seeds. Let them splutter.
3. Add chopped onion and garlic and sauté until onion turns translucent.
4. Add chopped tomato and cook until it softens.
5. Add turmeric powder, coriander powder, and red chili powder, and cook for a minute.
6. Add the spinach paste and mix well. Add salt and cook for 2-3 minutes.
7. Add cubed paneer and cook for another 2-3 minutes.
8. Serve hot with roti or rice.

Calories per serving: 220 Macronutrients per serving: Protein 12g, Carbohydrates 10g, Fat 16g

6. Quick & Healthy Pav-Bhaji

Ingredients:

• 2 cups of chopped mixed vegetables (carrots, cauliflower, green peas, capsicum, tomatoes)
• 1/2 cup boiled and mashed green peas
• 1/4 cup chopped onions
• 1 tsp oil
• 1 tsp ginger-garlic paste
• 1 tsp pav bhaji masala
• Salt to taste
• 4 whole wheat pav (bread rolls)
• 1 tsp butter

Directions:

1. Boil the mixed vegetables until they are tender.
2. Heat oil in a pan and add onions, ginger-garlic paste, and pav bhaji masala. Saute until the onions are golden brown.
3. Add the boiled mixed vegetables, mashed green peas, and salt to the pan. Mash the vegetables with a potato masher.
4. Toast the pav rolls with a little butter on a griddle.
5. Serve the bhaji with the pav rolls and a small amount of chopped onions.

Nutrition Information (per serving):

• Calories: 285
• Protein: 9 g
• Fat: 7 g
• Carbohydrates: 50 g
• Fiber: 10 g

7. Kala Chana

Ingredients:

• 1/2 cup kala chana (black chickpeas), soaked overnight
• 1/4 cup chopped onions
• 1 tsp oil
• 1/2 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1 tsp coriander-cumin seeds powder
• 1 tsp chili powder
• 1/2 tsp garam masala
• Salt to taste
• 1 tbsp chopped coriander

Directions:

1. Pressure cook the soaked kala chana with enough water and salt until they are cooked and soft.
2. Heat oil in a pan and add cumin seeds. When they start to splutter, add onions and saute until they turn golden brown.
3. Add turmeric powder, coriander-cumin seeds powder, chili powder, garam masala, and salt to the pan. Mix well.
4. Add the cooked kala chana to the pan and mix well. Simmer for 5 minutes.
5. Garnish with chopped coriander and serve hot.

Nutrition Information (per serving):

• Calories: 164
• Protein: 7 g
• Fat: 3 g
• Carbohydrates: 29 g
• Fiber: 8 g

8. Hara Moong Dal

Ingredients:

• 1/2 cup split green moong dal (100g)
• 1 tbsp oil (15ml)
• 1/4 tsp cumin seeds (1g)
• 1/4 tsp mustard seeds (1g)
• 1/4 tsp turmeric powder (1g)
• 1/2 tsp red chilli powder (2g)
• 1 tsp ginger garlic paste (5g)
• Salt to taste
• 1/2 cup chopped spinach (50g)
• Water as needed
• 1 tbsp chopped coriander leaves (5g)

Directions:

1. Rinse the moong dal and soak it in water for 30 minutes.
2. Drain the water and add the dal to a pressure cooker along with 1 cup water, turmeric powder, and salt. Pressure cook for 3 whistles.
3. Heat oil in a pan and add cumin seeds and mustard seeds. Once they start spluttering, add ginger garlic paste and sauté for a minute.
4. Add red chilli powder and sauté for a few seconds.
5. Add chopped spinach and cook for 2-3 minutes.
6. Add the cooked dal to the pan and mix well. Add water as needed to adjust the consistency.
7. Simmer for 5-7 minutes.
8. Garnish with chopped coriander leaves and serve.

Macronutrient and calorie information (per serving):

• Calories: 217 kcal
• Carbohydrates: 30g
• Protein: 13g
• Fat: 5g

9. Masala Masoor Dal

Ingredients:

• 1/2 cup split red lentils (100g)
• 1 tbsp oil (15ml)
• 1/4 tsp cumin seeds (1g)
• 1/4 tsp mustard seeds (1g)
• 1/4 tsp turmeric powder (1g)
• 1/2 tsp red chilli powder (2g)
• 1 tsp ginger garlic paste (5g)
• Salt to taste
• Water as needed
• 1 tbsp chopped coriander leaves (5g)

Directions:

1. Rinse the masoor dal and soak it in water for 30 minutes.
2. Drain the water and add the dal to a pressure cooker along with 1 cup water, turmeric powder, and salt. Pressure cook for 3 whistles.
3. Heat oil in a pan and add cumin seeds and mustard seeds. Once they start spluttering, add ginger garlic paste and sauté for a minute.
4. Add red chilli powder and sauté for a few seconds.
5. Add the cooked dal to the pan and mix well. Add water as needed to adjust the consistency.
6. Simmer for 5-7 minutes.
7. Garnish with chopped coriander leaves and serve.

Macronutrient and calorie information (per serving):

• Calories: 183 kcal
• Carbohydrates: 28g
• Protein: 12g
• Fat: 3g

10. Soya Mattar

Ingredients:

• 50g soya chunks
• 1/2 cup green peas
• 1 medium-sized onion, chopped
• 1 medium-sized tomato, chopped
• 1 tsp ginger-garlic paste
• 1/2 tsp cumin seeds
• 1/2 tsp red chilli powder
• 1/4 tsp turmeric powder
• 1/2 tsp coriander powder
• Salt to taste
• 1 tbsp oil

Directions:

1. Soak the soya chunks in hot water for 15-20 minutes. Then, drain the water and squeeze out any excess.
2. Heat oil in a pan and add cumin seeds. Once they start to sputter, add chopped onions and sauté until they turn golden brown.
3. Add ginger-garlic paste and chopped tomatoes. Mix well and cook for a few minutes until the tomatoes turn mushy.
4. Add red chilli powder, turmeric powder, coriander powder, and salt. Mix well and cook for another minute.
5. Add the soya chunks and green peas to the pan. Mix everything together and add 1/2 cup of water.
6. Cover and cook on medium heat for 10-12 minutes or until the soya chunks are cooked and the gravy has thickened.
7. Serve hot with rice or roti.

Nutrition per serving (recipe makes 2 servings): Calories: 186 kcal Protein: 16 g Carbohydrates: 12 g Fat: 8 g Fiber: 6 g Sugar: 3 g

11. Misal

Ingredients:

• 1/2 cup sprouted moth beans
• 1 medium-sized onion, chopped
• 1 medium-sized tomato, chopped
• 1 tsp ginger-garlic paste
• 1 tsp cumin seeds
• 1 tsp coriander seeds
• 1/4 tsp turmeric powder
• 1 tsp red chilli powder
• 1 tbsp oil
• Salt to taste
• Chopped cilantro for garnish

Directions:

1. Heat oil in a pan and add cumin seeds and coriander seeds. Once they start to sputter, add chopped onions and sauté until they turn golden brown.
2. Add ginger-garlic paste and chopped tomatoes. Mix well and cook for a few minutes until the tomatoes turn mushy.
3. Add turmeric powder, red chilli powder, and salt. Mix well and cook for another minute.
4. Add the sprouted moth beans and 1 cup of water. Cover and cook on medium heat for 10-12 minutes or until the beans are cooked and the gravy has thickened.
5. Serve hot with chopped cilantro on top.

Nutrition per serving (recipe makes 2 servings): Calories: 141 kcal Protein: 7 g Carbohydrates: 20 g Fat: 4 g Fiber: 5 g Sugar: 4 g

12. Chouli

Ingredients:

• 200g chouli (also known as cowpeas)
• 1 medium onion, finely chopped
• 1 small tomato, finely chopped
• 2 cloves garlic, minced
• 1 tsp ginger, grated
• 1 green chili, chopped
• 1/2 tsp turmeric powder
• 1/2 tsp cumin powder
• 1/2 tsp coriander powder
• 1/4 tsp garam masala powder
• Salt, to taste
• 1 tbsp vegetable oil
• Fresh coriander leaves, for garnish

Directions:

1. Rinse the chouli and soak in water for 2 hours.
2. In a pressure cooker, heat the vegetable oil and add the onions. Sauté until the onions turn golden brown.
3. Add the garlic, ginger and green chili. Sauté for 1 minute.
4. Add the chopped tomato and cook for 2-3 minutes until it turns soft.
5. Drain the water from the soaked chouli and add it to the pressure cooker.
6. Add the turmeric powder, cumin powder, coriander powder, garam masala powder and salt. Mix well.
7. Add 1 cup of water and pressure cook for 3 whistles on high heat.
8. Let the pressure release naturally. Garnish with fresh coriander leaves and serve hot.

Nutrition Information (per serving): Calories: 172 kcal Protein: 8.2g Fat: 4.3g Carbohydrates: 26.4g Fiber: 8.7g

13. Ghar Ki Dal

Ingredients:

• 100g split moong dal
• 1 small onion, finely chopped
• 1 small tomato, finely chopped
• 1/2 tsp ginger paste
• 1/2 tsp garlic paste
• 1/2 tsp cumin seeds
• 1/2 tsp mustard seeds
• 1/2 tsp turmeric powder
• Salt, to taste
• 1 tbsp vegetable oil
• Fresh coriander leaves, for garnish

Directions:

1. Rinse the split moong dal and soak in water for 30 minutes.
2. In a pressure cooker, heat the vegetable oil and add the cumin seeds and mustard seeds. Sauté until the seeds start to crackle.
3. Add the onions, ginger paste and garlic paste. Sauté until the onions turn golden brown.
4. Add the chopped tomato and cook for 2-3 minutes until it turns soft.
5. Drain the water from the soaked dal and add it to the pressure cooker.
6. Add the turmeric powder and salt. Mix well.
7. Add 1.5 cups of water and pressure cook for 3 whistles on high heat.
8. Let the pressure release naturally. Garnish with fresh coriander leaves and serve hot.

Nutrition Information (per serving): Calories: 155 kcal Protein: 8.4g Fat: 4.6g Carbohydrates: 20.2g Fiber: 5.5g

14. Paneer Curry

Ingredients:

• 200g paneer, cubed
• 1 onion, chopped
• 1 tomato, chopped
• 1 green chili, chopped
• 2 cloves of garlic, minced
• 1 inch of ginger, grated
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• 1/2 teaspoon garam masala powder
• Salt, to taste
• 1 tablespoon oil
• 1/4 cup water
• Coriander leaves, chopped for garnishing

Directions:

1. Heat oil in a pan and add cumin seeds. Let them sizzle.
2. Add onions and sauté until golden brown.
3. Add minced garlic and grated ginger, and sauté for a minute.
4. Add chopped tomatoes and green chili, and cook until the tomatoes become soft.
5. Add coriander powder, turmeric powder, red chili powder, and salt. Mix well.
6. Add cubed paneer and mix gently.
7. Add 1/4 cup water and mix again.
8. Cover the pan with a lid and let the curry simmer for 5-7 minutes on low heat.
9. Add garam masala powder and mix gently.
10. Garnish with chopped coriander leaves and serve hot with roti or rice.

Nutrition information per serving:

• Calories: 355, Protein: 19g, Fat: 27g, Carbohydrates: 10g, Fiber: 2g, Sugar: 4g