Physiques By Vinay

In This Recipe Pack:

1. Soya Bhurji
2. Walnut Sabudana Khichdi
3. Paneer Stuffed Moong Dal Chilla
4. Oats Khichdi
5. Instant Oats Idli
6. Sprout Salad

1. Soya Bhurji

Ingredients

• 50 grams of soya granules
• 50 grams of onions, finely chopped
• 1/2 teaspoon of ginger paste
• 1/2 teaspoon of garlic paste
• 1/4 teaspoon of cumin seeds
• 1/4 teaspoon of turmeric powder
• 1/4 teaspoon of red chili powder
• Salt to taste
• 1/2 tablespoon of oil
• 1 tablespoon of coriander leaves, finely chopped

Directions:

1. Soak the soya granules in hot water for 10-15 minutes, then drain the water and keep aside.
2. Heat oil in a pan and add cumin seeds. Allow them to splutter.
3. Add onions and sauté until they turn golden brown.
4. Add ginger-garlic paste and sauté for a minute.
5. Add the soaked soya granules, turmeric powder, red chili powder, and salt. Mix well.
6. Cook for 5-6 minutes until the granules are cooked.
7. Garnish with coriander leaves and serve hot.

Calories: 160 kcal per serving Macronutrients: Carbohydrates – 12 grams, Proteins – 10 grams, Fats – 8 grams

2. Walnut Sabudana Khichdi

Ingredients

• 50 grams of sabudana (tapioca pearls)
• 25 grams of walnuts, chopped
• 1/2 tablespoon of oil
• 1/4 teaspoon of cumin seeds
• 1/4 teaspoon of mustard seeds
• 1 green chili, chopped
• 1/4 teaspoon of turmeric powder
• Salt to taste
• 1 tablespoon of coriander leaves, finely chopped

Directions:

1. Rinse the sabudana in water and soak in water for 4-5 hours or overnight.
2. Heat oil in a pan and add cumin seeds and mustard seeds. Allow them to splutter.
3. Add chopped green chili and sauté for a minute.
4. Add the soaked sabudana, turmeric powder, and salt. Mix well.
5. Cook for 3-4 minutes until the sabudana pearls turn translucent.
6. Add chopped walnuts and mix well.
7. Garnish with coriander leaves and serve hot.

Calories: 200 kcal per serving Macronutrients: Carbohydrates – 22 grams, Proteins – 4 grams, Fats – 10 grams

3. Paneer Stuffed Moong Dal Chilla

Ingredients:

• 1/2 cup moong dal (split yellow lentils), soaked overnight
• 1/2 onion, finely chopped
• 1/2 tomato, finely chopped
• 1/2 green chili, finely chopped
• 1/2 tsp ginger, grated
• 1/4 tsp turmeric powder
• 1/4 tsp red chili powder
• Salt to taste
• 50 grams paneer, crumbled
• 1 tsp oil

Directions:

1. Drain the soaked moong dal and blend it with very little water to make a batter.
2. Add chopped onion, tomato, green chili, ginger, turmeric powder, red chili powder, and salt to the batter. Mix well.
3. Heat a non-stick pan over medium heat. Grease it with oil.
4. Pour a ladle full of the batter on the pan and spread it evenly. Cook for a minute.
5. Add crumbled paneer in the center and fold the chilla from both sides to make a roll.
6. Cook for a minute on both sides until it becomes crispy.
7. Serve hot with green chutney or ketchup.

Nutrition Information (per serving): Calories: 226 kcal Protein: 14 g Fat: 7 g Carbohydrates: 27 g Fiber: 9 g

4. Oats Khichdi

Ingredients:

• 1/2 cup oats
• 1/4 cup moong dal (split yellow lentils)
• 1/4 cup mixed vegetables (carrots, beans, peas, etc.), chopped
• 1/2 onion, finely chopped
• 1/2 tomato, finely chopped
• 1/2 inch ginger, grated
• 1/2 tsp cumin seeds
• 1/4 tsp turmeric powder
• Salt to taste
• 1 tsp oil
• 2 cups water

Directions:

1. Heat oil in a pressure cooker. Add cumin seeds and let them splutter.
2. Add chopped onion, tomato, ginger, and mixed vegetables. Cook for 2-3 minutes.
3. Add moong dal, oats, turmeric powder, and salt. Mix well.
4. Add 2 cups of water and mix well. Close the lid of the pressure cooker and cook for 2-3 whistles.
5. Once the pressure settles down, open the lid and give the khichdi a gentle stir.
6. Serve hot with yogurt or green chutney.

Nutrition Information (per serving): Calories: 271 kcal Protein: 13 g Fat: 6 g Carbohydrates: 42 g Fiber: 11 g

5. Instant Oats Idli

• Ingredients:
  • 1 cup rolled oats
  • 1 cup yogurt
  • 1/2 cup water
  • 1/4 cup semolina
  • 1/4 cup grated carrot
  • 1/4 cup chopped coriander
  • 1 tsp ginger paste
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds
  • 1 tsp baking soda
  • Salt to taste
• Directions:
  1. In a bowl, mix the rolled oats, semolina, grated carrot, coriander, ginger paste, and salt together.
  2. Heat a pan and add the mustard seeds and cumin seeds. Once they start to crackle, add the water and bring it to a boil.
  3. Pour the hot water into the bowl and mix everything well. Let it sit for 5 minutes to allow the oats and semolina to absorb the water.
  4. After 5 minutes, add the yogurt to the mixture and mix well.
  5. Grease the idli molds with oil and pour the mixture into them.
  6. Steam the idlis for 12-15 minutes on medium heat.
  7. Once done, let them cool for a minute or two before removing them from the molds.
  8. Serve hot with chutney or sambar.

• Nutritional Information (per serving):
  • Calories: 232
  • Protein: 11g
  • Carbohydrates: 36g
  • Fat: 5g
  • Fiber: 5g
  • Sugar: 5g

6. Sprout Salad

• Ingredients:
  • 1 cup mixed sprouts (mung beans, lentils, chickpeas, etc.)
  • 1/2 cup chopped cucumber
  • 1/2 cup chopped tomato
  • 1/4 cup chopped onion
  • 1/4 cup chopped coriander
  • 1 tbsp lemon juice
  • 1/2 tsp roasted cumin powder
  • Salt to taste
• Directions:
  1. Wash the mixed sprouts thoroughly and soak them in water for 6-8 hours or overnight.
  2. Drain the water and rinse the sprouts again.
  3. Steam the sprouts for 10-12 minutes or until they become soft but not mushy.
  4. In a bowl, mix the steamed sprouts, chopped cucumber, tomato, onion, and coriander together.
  5. Add lemon juice, roasted cumin powder, and salt to taste.
  6. Toss everything together and serve chilled.

• Nutritional Information (per serving):
  • Calories: 117
  • Protein: 7g
  • Carbohydrates: 21g
  • Fat: 1g
  • Fiber: 6g
  • Sugar: 6g