Physiques By Vinay

In This Recipe Pack:

1. Tofu/Paneer and vegetable stir fry
2. Lentil dal
3. Grilled vegetable and quinoa bowl
4. Spicy peanut noodles
5. Chickpea and spinach curry
6. Edamame and vegetable fried rice
7. Miso soup with tofu and vegetables
8. Vegetarian bibimbap
9. Tofu/Paneer and vegetable curry
10. Mushroom and vegetable stir fry

1. Tofu/Paneer and Vegetable Stir Fry

Ingredients:

• 100g tofu/paneer, cut into cubes
• 1/2 cup mixed vegetables (carrots, bell peppers, mushrooms, broccoli)
• 1 garlic clove, minced
• 1 tsp sesame oil
• 1 tsp soy sauce
• Salt and pepper, to taste

Directions:

1. Heat sesame oil in a pan over medium-high heat.
2. Add minced garlic and sauté for 30 seconds.
3. Add mixed vegetables and tofu/paneer cubes. Stir fry for 3-4 minutes.
4. Add soy sauce, salt and pepper. Cook for another 1-2 minutes.
5. Serve hot.

Calories: 240 Protein: 19g Carbohydrates: 13g Fat: 13g

2. Lentil Dal

Ingredients:

• 1/2 cup red lentils
• 1/2 onion, chopped
• 1 garlic clove, minced
• 1 tsp turmeric powder
• 1 tsp cumin powder
• 1 tsp coriander powder
• 1 tbsp vegetable oil
• Salt and pepper, to taste
• 1 cup water

Directions:

1. Wash and soak lentils for 30 minutes.
2. Heat oil in a pan over medium heat.
3. Add chopped onions and sauté for 2-3 minutes.
4. Add minced garlic, turmeric, cumin and coriander powder. Sauté for another 2 minutes.
5. Add lentils and water. Cover and cook for 15-20 minutes, stirring occasionally.
6. Add salt and pepper to taste.
7. Serve hot with quinoa or brown rice.

Calories: 280 Protein: 15g Carbohydrates: 43g Fat: 4g

3. Grilled Vegetable and Quinoa Bowl

Ingredients:

• 1/2 cup quinoa, rinsed
• 1/2 cup mixed vegetables (bell peppers, zucchini, eggplant)
• 1 garlic clove, minced
• 1 tsp olive oil
• Salt and pepper, to taste

Directions:

1. Cook quinoa according to package instructions.
2. Preheat grill to medium-high heat.
3. Brush mixed vegetables with olive oil and season with salt and pepper.
4. Grill vegetables for 3-4 minutes on each side.
5. In a pan, sauté minced garlic in olive oil for 30 seconds.
6. Add cooked quinoa and grilled vegetables. Mix well.
7. Serve hot.

Calories: 250 Protein: 8g Carbohydrates: 45g Fat: 4g

4. Spicy Peanut Noodles

Ingredients:

• 50g whole wheat spaghetti
• 50g shelled edamame
• 1/4 red bell pepper, sliced
• 1/4 carrot, julienned
• 1 green onion, sliced
• 1 tbsp peanut butter
• 1 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1/2 tsp sriracha
• 1/2 clove garlic, minced
• 1/2 tsp grated ginger
• 1/4 cup water
• 1 tsp sesame oil

Directions:

1. Cook the spaghetti according to package instructions.
2. While the spaghetti is cooking, prepare the sauce. In a small bowl, whisk together the peanut butter, soy sauce, rice vinegar, sriracha, garlic, ginger, water, and sesame oil.
3. In a small pan over medium heat, cook the edamame, red bell pepper, and carrot until tender.
4. Drain the cooked spaghetti and add it to the pan with the vegetables. Pour the sauce over the top and toss to coat.
5. Serve topped with sliced green onion.

Macronutrient breakdown (per serving): Calories: 347 Protein: 18g Fat: 11g Carbohydrates: 44g

5. Chickpea and Spinach Curry

Ingredients:

• 1/2 onion, chopped
• 1 clove garlic, minced
• 1/2 tsp grated ginger
• 1/2 tsp garam masala
• 1/2 tsp cumin
• 1/4 tsp turmeric
• 1/4 tsp coriander
• 1/2 cup canned chickpeas, drained and rinsed
• 1/2 cup chopped fresh spinach
• 1/2 cup diced tomato
• 1/4 cup water
• 1/2 tbsp olive oil
• Salt and pepper, to taste

Directions:

1. Heat the olive oil in a small pan over medium heat. Add the onion and cook until softened.
2. Add the garlic and ginger to the pan and cook for an additional 30 seconds.
3. Add the garam masala, cumin, turmeric, and coriander to the pan and stir to coat the onion mixture.
4. Add the chickpeas, spinach, tomato, and water to the pan. Stir to combine.
5. Bring the curry to a simmer and cook for 5-7 minutes, or until the spinach is wilted and the sauce has thickened.
6. Season with salt and pepper to taste.

Macronutrient breakdown (per serving): Calories: 225 Protein: 9g Fat: 7g Carbohydrates: 32g

6. Edamame and Vegetable Fried Rice

Ingredients:

• 50g brown rice
• 50g shelled edamame
• 1/2 small carrot, diced
• 1/2 small red pepper, diced
• 1/2 small yellow onion, diced
• 1 garlic clove, minced
• 1 tsp sesame oil
• 1 tbsp soy sauce
• 1 egg, beaten
• Salt and pepper to taste

Directions:

1. Cook brown rice according to package instructions and set aside.
2. In a pan over medium heat, add sesame oil and sauté garlic, onion, carrot, and red pepper for 3-4 minutes.
3. Add edamame and continue to cook for 2-3 minutes.
4. Move the vegetables to one side of the pan and add the beaten egg to the other side. Scramble the egg and mix with the vegetables.
5. Add cooked brown rice to the pan and stir well.
6. Add soy sauce and salt and pepper to taste. Serve hot.

Calories: 392 | Protein: 20g | Carbs: 54g | Fat: 10g

7. Miso Soup with Tofu and Vegetables

Ingredients:

• 300 ml vegetable broth
• 50g firm tofu, cubed
• 1/2 small carrot, sliced
• 1/2 small zucchini, sliced
• 1/4 small onion, sliced
• 1 tbsp miso paste
• 1/2 tbsp soy sauce
• 1 garlic clove, minced
• 1/2 tsp ginger, minced

Directions:

1. In a pot, heat vegetable broth, garlic, and ginger over medium heat.
2. Add tofu, carrot, zucchini, and onion to the pot.
3. Bring to a boil, then reduce heat and simmer for 5-7 minutes.
4. Mix miso paste with 1/4 cup of hot water in a bowl until dissolved.
5. Add the miso mixture and soy sauce to the pot, stir well, and cook for another minute.
6. Serve hot.

Calories: 171 | Protein: 15g | Carbs: 17g | Fat: 6g

8. Vegetarian Bibimbap

Ingredients:

• 50g brown rice
• 1/2 carrot, julienned
• 1/4 cucumber, julienned
• 50g spinach
• 50g bean sprouts
• 1/4 red bell pepper, julienned
• 50g firm tofu, cubed
• 1 tsp sesame oil
• 1 tbsp gochujang (Korean chili paste)
• 1 tbsp soy sauce
• 1 garlic clove, minced
• 1 egg
• 1 tsp vegetable oil

Directions:

1. Cook the brown rice according to package instructions.
2. In a large skillet over medium heat, add the sesame oil and sauté the carrot, cucumber, spinach, bean sprouts, and red bell pepper until tender.
3. In a small bowl, mix the gochujang, soy sauce, and garlic together. Add the tofu to the skillet and pour the gochujang sauce over it, stirring well to coat.
4. In a separate non-stick pan, heat the vegetable oil over medium heat and fry the egg to your liking.
5. To serve, place the cooked rice in a bowl, top with the vegetable and tofu mixture, and the fried egg.

Calories: 452 kcal Protein: 22g Carbohydrates: 60g Fat: 15g

9. Tofu/Paneer and Vegetable Curry

Ingredients:

• 100g firm tofu or paneer, cubed
• 1/2 onion, chopped
• 1 garlic clove, minced
• 1/4 tsp cumin seeds
• 1/4 tsp mustard seeds
• 1/4 tsp turmeric
• 1/4 tsp paprika
• 1/4 tsp garam masala
• 1/4 tsp salt
• 1/2 tomato, chopped
• 1/2 cup frozen peas
• 1/2 cup water
• 1 tsp vegetable oil

Directions:

1. Heat the vegetable oil in a pan over medium heat. Add the cumin and mustard seeds and cook for a minute.
2. Add the onion and garlic to the pan and cook for 5-7 minutes until softened.
3. Add the turmeric, paprika, garam masala, and salt to the pan and stir to combine.
4. Add the chopped tomato to the pan and cook for 3-4 minutes until the tomato has softened.
5. Add the cubed tofu/paneer and frozen peas to the pan and stir to combine.
6. Add the water to the pan and bring to a boil. Reduce the heat and let the curry simmer for 10-15 minutes until the peas are cooked and the sauce has thickened.
7. Serve with brown rice or whole wheat naan.

Calories: 288 kcal Protein: 24g Carbohydrates: 21g Fat: 12g

10. Mushroom and Vegetable Stir Fry

Ingredients:

• 100g sliced mushrooms
• 100g sliced bell peppers
• 50g sliced onions
• 1 tbsp vegetable oil
• 1 tbsp low-sodium soy sauce
• 1 tsp cornstarch
• 1 tsp honey
• 1/2 tsp grated ginger
• 1/2 tsp garlic powder
• Salt and pepper to taste
• Sesame seeds for garnish

Directions:

1. Heat the vegetable oil in a wok or large skillet over high heat.
2. Add the sliced mushrooms and cook for 2-3 minutes, until they release their liquid and start to brown.
3. Add the sliced bell peppers and onions and stir-fry for another 2-3 minutes, until they are tender-crisp.
4. In a small bowl, whisk together the low-sodium soy sauce, cornstarch, honey, grated ginger, garlic powder, salt, and pepper.
5. Pour the sauce over the vegetables and stir-fry for 1-2 minutes, until the sauce thickens and coats the vegetables.
6. Remove from heat, garnish with sesame seeds, and serve hot.

Nutrition Information:

• Calories: 250
• Protein: 7g
• Fat: 13g
• Carbohydrates: 28g
• Fiber: 5g