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:
- Spray a large non-stick saucepan with low-calorie cooking spray and place over medium heat.
- 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.
- Add all the remaining ingredients to the saucepan along with 400ml of boiling water and cook for 15-20 minutes.
- Remove from heat and leave to stand, still covered, for another 15-20 minutes.
- 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:
- Grind oats to a fine powder.
- In a bowl, mix oat powder, semolina, and yogurt with enough water to make a thick batter. Let it rest for 10 minutes.
- Add the onion, tomato, capsicum, ginger, chilli, and salt to the batter and mix well.
- 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.
- 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:
- 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.
- Mash the steamed cauliflower and mix with oats, ginger-garlic paste, cumin powder, turmeric powder, carrot, onion, french beans, red chilli powder, and salt.
- Divide the mixture into small equal-sized balls and flatten them into tikkis.
- 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.
- 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:
- Rinse the lentils in cold water and soak for 30 minutes.
- In a pot, heat the oil over medium heat. Add cumin seeds and let them splutter.
- Add chopped onion and garlic and sauté until onion turns translucent.
- Add chopped tomato and cook until it softens.
- Add turmeric powder, coriander powder, and red chili powder, and cook for a minute.
- Drain the lentils and add them to the pot along with 1 cup of water.
- Bring to a boil, reduce the heat, and let it simmer until the lentils are tender.
- Add chopped spinach leaves and salt, and cook for another 5-7 minutes.
- 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:
- Blanch the spinach leaves in boiling water for 2-3 minutes, drain and blend to a smooth paste.
- Heat oil in a pan and add cumin seeds. Let them splutter.
- Add chopped onion and garlic and sauté until onion turns translucent.
- Add chopped tomato and cook until it softens.
- Add turmeric powder, coriander powder, and red chili powder, and cook for a minute.
- Add the spinach paste and mix well. Add salt and cook for 2-3 minutes.
- Add cubed paneer and cook for another 2-3 minutes.
- 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:
- Boil the mixed vegetables until they are tender.
- Heat oil in a pan and add onions, ginger-garlic paste, and pav bhaji masala. Saute until the onions are golden brown.
- Add the boiled mixed vegetables, mashed green peas, and salt to the pan. Mash the vegetables with a potato masher.
- Toast the pav rolls with a little butter on a griddle.
- 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:
- Pressure cook the soaked kala chana with enough water and salt until they are cooked and soft.
- Heat oil in a pan and add cumin seeds. When they start to splutter, add onions and saute until they turn golden brown.
- Add turmeric powder, coriander-cumin seeds powder, chili powder, garam masala, and salt to the pan. Mix well.
- Add the cooked kala chana to the pan and mix well. Simmer for 5 minutes.
- 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:
- Rinse the moong dal and soak it in water for 30 minutes.
- 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.
- 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.
- Add red chilli powder and sauté for a few seconds.
- Add chopped spinach and cook for 2-3 minutes.
- Add the cooked dal to the pan and mix well. Add water as needed to adjust the consistency.
- Simmer for 5-7 minutes.
- 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:
- Rinse the masoor dal and soak it in water for 30 minutes.
- 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.
- 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.
- Add red chilli powder and sauté for a few seconds.
- Add the cooked dal to the pan and mix well. Add water as needed to adjust the consistency.
- Simmer for 5-7 minutes.
- 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:
- Soak the soya chunks in hot water for 15-20 minutes. Then, drain the water and squeeze out any excess.
- Heat oil in a pan and add cumin seeds. Once they start to sputter, add chopped onions and sauté until they turn golden brown.
- Add ginger-garlic paste and chopped tomatoes. Mix well and cook for a few minutes until the tomatoes turn mushy.
- Add red chilli powder, turmeric powder, coriander powder, and salt. Mix well and cook for another minute.
- Add the soya chunks and green peas to the pan. Mix everything together and add 1/2 cup of water.
- Cover and cook on medium heat for 10-12 minutes or until the soya chunks are cooked and the gravy has thickened.
- 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:
- 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.
- Add ginger-garlic paste and chopped tomatoes. Mix well and cook for a few minutes until the tomatoes turn mushy.
- Add turmeric powder, red chilli powder, and salt. Mix well and cook for another minute.
- 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.
- 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:
- Rinse the chouli and soak in water for 2 hours.
- In a pressure cooker, heat the vegetable oil and add the onions. Sauté until the onions turn golden brown.
- Add the garlic, ginger and green chili. Sauté for 1 minute.
- Add the chopped tomato and cook for 2-3 minutes until it turns soft.
- Drain the water from the soaked chouli and add it to the pressure cooker.
- Add the turmeric powder, cumin powder, coriander powder, garam masala powder and salt. Mix well.
- Add 1 cup of water and pressure cook for 3 whistles on high heat.
- 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:
- Rinse the split moong dal and soak in water for 30 minutes.
- In a pressure cooker, heat the vegetable oil and add the cumin seeds and mustard seeds. Sauté until the seeds start to crackle.
- Add the onions, ginger paste and garlic paste. Sauté until the onions turn golden brown.
- Add the chopped tomato and cook for 2-3 minutes until it turns soft.
- Drain the water from the soaked dal and add it to the pressure cooker.
- Add the turmeric powder and salt. Mix well.
- Add 1.5 cups of water and pressure cook for 3 whistles on high heat.
- 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:
- Heat oil in a pan and add cumin seeds. Let them sizzle.
- Add onions and sauté until golden brown.
- Add minced garlic and grated ginger, and sauté for a minute.
- Add chopped tomatoes and green chili, and cook until the tomatoes become soft.
- Add coriander powder, turmeric powder, red chili powder, and salt. Mix well.
- Add cubed paneer and mix gently.
- Add 1/4 cup water and mix again.
- Cover the pan with a lid and let the curry simmer for 5-7 minutes on low heat.
- Add garam masala powder and mix gently.
- 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
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