HERBAL TEA

HERBAL TEA

Serves 1

INGREDIENTS:

1-2 blade lemon grass

1 tsp grated fresh ginger

1 tsp grated lime zest

1 tsp lime juice

1 tbsp leaves of fresh mint

1 tsp jaggery syrup

METHOD:

  • Bring water to a boil in a pot; stir in lemon grass, ginger, lime zest, and mint. Cook and stir until flavours are infused then add the jaggery syrup.
  • Stir for about 2 minutesand switch off the flame, then add lemon juice and serve warm.

NUTRIENT CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
24 6.1 0.3 – –
VEGAN TOMATO SOUP

VEGAN TOMATO SOUP

Serves 2

INGREDIENTS:

3 to 4 garlic cloves

1 small onion, diced

10 medium sized tomatoes, diced

1 tsp dried mixed herbs

1 tsp paprika powder

Pink salt as per taste

⅓ cup light coconut milk / any nut milk

1 cup water

Optional toppings:

Freshly ground black pepper

Basil leaves

Cashew paste

METHOD:

  • In a heavy-bottomed pot, over medium-low heat. Add diced onion and garlic cloves and dry roast them. Stir occasionally to keep them from burning.
  • Now add tomatoes and water. Let the tomatoes cook until they become soft, once they become soft smash them by using the backside of your spoon. Now add dried mixed herbs and rock salt. Raise the heat to medium and bring it to boil & let it simmer for 8 to 10 minutes.
  • Turn off heat. Let the soup cool for 5 to 10 minutes before transferring it in a blender to blend.
  • Now blend the soup. Put it again in the pot and stir in coconut milk / any nut milk
  • Now serve in bowl and garnish with your favourite toppings, if you like.

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
157 25.7 6.1 3.3 11.0
SAMA CUTLETS

SAMA CUTLETS

Serves 2

INGREDIENTS:
3 medium potatoes
1 cup sama rice, cooked
3/4 tsp pink salt
1 tsp cumin powder
2-3 green chillies, finely chopped
Hefty handful of fresh coriander, chopped
2 tbsp crushed peanuts
¼ cup peanut powder

METHOD:

  • Steam the potatoes, till very soft. Cool a bit,and mash them.
  • Add the cooked millet and all the spices, green chilies, crushed peanuts and coriander to the mashed potatoes. Mix it all very well. Taste and adjust for seasoning.
  • Form into 12 equal sized balls, roll in peanut powder. Press them slightly to flatten them.
  • Place the cutlets in a pan and cook the cutlets for 6-8 minutes each side till crispy and browned on both sides, Serve hot with any chutney/ sauce of your choice. Enjoy!

NUTRIENT CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
272 47.6 9.8 5.0 5.6
BAKED PROTEIN NUGGETS

BAKED PROTEIN NUGGETS

Serves 1

INGREDIENTS:

¼ cup quinoa (cooked)

1 cup potato , steamed

½ cup carrot

½ cup broccoli heads

½ cup chopped red and green capsicum

2-3 cloves minced garlic

1 tsp onion powder

1 sprig spring onion

1 green chilli

Pink salt as per taste

Peanut powder to roll in (optional)

METHOD:

  • Steam the potato, carrot and broccoli till they tender and then mash them.
  • In a big bowl, combine the mashed potato and all veggies with cooked quinoa.
  • Add chopped garlic, onion powder, green chilli and salt as per taste.
  • Take 2 spoons of the mixture in your hand and shape it like a nugget.
  • Roll it in the peanut powder and place it on the baking tray.
  • Repeat the same for the entire mixture and bake it at 200°C for 10-15 minutes.
  • The nuggets are ready to be served.

NUTRITION CONTENT:

Energy ( kcal) Carbs(gm) Protein(gm) Fat(gm) Fiber(gm)
262 57.0 6.9 1.5 9.1