1. Vegetable Masala Soup
Prep Time: 10 mins | Cook Time: 15 mins | Serves: 3
Intro:-A light yet flavorful soup made with seasonal veggies, ginger, garlic, and black pepper – under 100 calories per serving.
Ingredients:
1 carrot, 1 tomato, 1 onion, beans, peas
1/2 tsp cumin
1/2 tsp black pepper
1 tsp oil
Salt, lemon, coriander
Instructions:
- Boil chopped veggies with salt, pepper.
- Blend if needed, adjust consistency.
- Temper with cumin in oil. Garnish with lemon & coriander.
2. Tandoori Cauliflower Bites
Prep Time: 10 mins | Cook Time: 25 mins | Serves: 2
Intro:-Cauliflower marinated in low-fat yogurt and spices, then roasted. Crispy, tangy, and just 80–100 calories per serving.
Ingredients:
1 small cauliflower, cut into florets
3 tbsp curd (low-fat)
Spices: chili, turmeric, garam masala, salt
1 tsp lemon juice
Instructions:
- Mix spices, yogurt, lemon into a marinade.
- Coat cauliflower, bake or air-fry at 200°C for 20–25 mins.
- Serve hot with mint dip.
3. Sprout Dal Salad
Prep Time: 10 mins (plus overnight soaking)Cook Time: 5 mins (optional for steaming) Serves: 2
Intro:-Looking for a nutritious, protein-packed salad that’s light, refreshing, and easy to make? Try this Sprout Dal Salad – a flavorful mix of moong sprouts, lentils, crunchy veggies, and tangy lemon dressing. It’s a perfect choice for weight watchers, diabetics, and anyone following a clean, low-calorie Indian diet.
This fiber-rich salad is not only great for digestion but also keeps you full longer—making it an ideal option for lunch, snacks, or a post-workout meal.
Ingredients
1/4 cup boiled chana dal (or lightly steamed)
1/2 cup moong sprouts (green gram), sprouted overnight
1 small cucumber, finely chopped
1 small tomato, deseeded and chopped
1/4 onion, finely chopped (optional)
1 green chili, chopped (optional)
1 tbsp lemon juice
Salt and black pepper to taste
Fresh coriander leaves, chopped
Instructions
- If using raw sprouts, you can lightly steam them for 2–3 minutes for better digestion (optional).
- Combine moong sprouts and boiled chana dal in a bowl.
- Add chopped cucumber, tomato, onion, and green chili.
- Season with salt, black pepper, and lemon juice.
- Toss everything together and garnish with coriander leaves.
- Serve fresh as a snack, side dish, or light meal.
Tips:
- You can add pomegranate seeds for a sweet crunch.
- Replace chana dal with boiled peanuts or rajma for variety.
- For extra zest, sprinkle a pinch of chaat masala.