Physiques By Vinay

In This List:

1. Herbed Cauliflower Rice
2. Chickpea Curry with Cauliflower Rice
3. One Pot Vegetarian Stuffed Bell Peppers
4. Lentil Soup
5. Paneer Lettuce Wraps

1. Herbed Cauliflower Rice

Ingredients:

• 300g cauliflower rice
• 10g olive oil
• 1 clove garlic, minced
• 1/4 tsp dried basil
• 1/4 tsp dried oregano
• 1/4 tsp dried thyme
• salt and pepper to taste

Directions:

1. Heat olive oil in a non-stick pan over medium heat.
2. Add minced garlic and sauté until fragrant.
3. Add cauliflower rice, dried basil, dried oregano, and dried thyme. Mix well.
4. Cook until cauliflower rice is tender and lightly browned, about 5-7 minutes.
5. Season with salt and pepper to taste.

Nutrition Information (per serving):

• Calories: 70
• Protein: 3g
• Fat: 5g
• Carbohydrates: 5g
• Fiber: 3g

2. Chickpea Curry with Cauliflower Rice:

Ingredients:

• 150g cauliflower rice
• 50g cooked chickpeas
• 50g chopped onion
• 1 clove garlic, minced
• 1/2 tsp grated ginger
• 1/4 tsp ground cumin
• 1/4 tsp ground coriander
• 1/4 tsp turmeric
• 1/4 tsp paprika
• 1/2 cup tomato puree
• 1/4 cup water
• 10g olive oil
• Salt to taste

Directions:

1. Heat olive oil in a non-stick pan over medium heat.
2. Add chopped onion and sauté until translucent.
3. Add minced garlic and grated ginger. Cook until fragrant.
4. Add ground cumin, ground coriander, turmeric, and paprika. Mix well.
5. Add tomato puree, water, and cooked chickpeas. Mix well and simmer for 5-7 minutes.
6. Season with salt to taste.
7. Heat cauliflower rice in the microwave for 1-2 minutes until heated through.
8. Serve chickpea curry with cauliflower rice.

Nutrition Information (per serving):

• Calories: 200
• Protein: 9g
• Fat: 7g
• Carbohydrates: 27g
• Fiber: 10g

3. One Pot Vegetarian Stuffed Bell Peppers:

Ingredients:

• 2 bell peppers, halved and seeded
• 100g rice, uncooked (optional)
• 100g black beans, cooked
• 50g corn, cooked
• 1 small onion, chopped
• 1 garlic clove, minced
• 1/2 tsp paprika
• 1/2 tsp cumin
• 1/4 tsp chili powder
• Salt and pepper, to taste
• 300ml vegetable broth

Directions:

1. In a large pot, add the rice, black beans, corn, onion, garlic, paprika, cumin, chili powder, salt, and pepper.
2. Pour in the vegetable broth and mix until well combined.
3. Arrange the bell pepper halves on top of the rice mixture.
4. Cover and cook on medium-low heat for 30-35 minutes or until the rice is cooked.
5. Sprinkle shredded cheddar cheese on top and let it melt before serving.

Nutrition Information per serving: Calories: 315 Protein: 14g Fat: 8g Carbohydrates: 49g Fiber: 9g

4. Lentil Soup

Ingredients:

• 100g dried lentils
• 1 small onion, chopped
• 1 garlic clove, minced
• 1 carrot, peeled and chopped
• 1 celery stalk, chopped
• 1 tsp olive oil
• 400ml vegetable broth
• 200ml water
• 1/2 tsp dried thyme
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 tbsp plain Greek yogurt

Directions:

1. Rinse the lentils and soak them in water for 30 minutes.
2. In a large pot, sauté the onion, garlic, carrot, and celery in olive oil until tender.
3. Drain the lentils and add them to the pot along with the vegetable broth, water, thyme, salt, and black pepper.
4. Bring to a boil, then reduce heat and simmer for 25-30 minutes or until the lentils are tender.
5. Use an immersion blender or transfer to a blender to blend until smooth.
6. Serve with a dollop of Greek yogurt.

Nutrition Information per serving (1 cup): Calories: 145 Protein: 9g Fat: 2g Carbohydrates: 25g Fiber: 8g

5. Paneer Lettuce Wraps

Ingredients:

• 200 grams paneer, cut into small cubes
• 50 grams red onion, finely chopped
• 50 grams bell pepper, finely chopped
• 1 teaspoon ginger, grated
• 1 teaspoon garlic, minced
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• Salt, to taste
• 1 tablespoon oil
• 6-8 lettuce leaves

Directions:

1. Heat oil in a pan and add ginger and garlic. Saute for a minute.
2. Add onion and bell pepper and cook until they are soft.
3. Add paneer cubes and cook until they are golden brown.
4. Add cumin powder, coriander powder, turmeric powder, red chili powder and salt. Mix well.
5. Cook for 2-3 minutes until the spices are fragrant.
6. To assemble, take a lettuce leaf and add a spoonful of paneer mixture in the center.
7. Fold the lettuce leaf to form a wrap.
8. Repeat with remaining lettuce leaves and paneer mixture.
9. Serve immediately.

Nutrition information per serving:

• Calories: 207 kcal
• Protein: 13 g
• Fat: 14 g
• Carbohydrates: 7 g
• Fiber: 3 g
• Sugar: 3 g