Oil-free High Protein Dinner; Fitmeal@15 Episode: 7

Dinners are meant to be light, soothing and easy to digest. And so is our fit meal, not only very light on stomach, it is completely oil free, and enriched with lots of fiber, protein and essential vitamins and minerals which will provide ample of health benefits and a delicious meal in no time and efforts, as it is a meal that can be prepared just in 15 minutes!

Menu:

Sautéed veggies+ Quinoa and moong dal mix + Tomato carrot soup.

HEALTH BENEFITS

  • Helps in managing and controlling blood sugar levels.
  • Enhances the metabolism.
  • Good for the gut and aids digestion.
  • Aids in weight loss and management.
  • High antioxidant levels prevent the risk of chronic diseases.
  • May lower “Bad” LDL cholesterol levels.
  • May help in reducing blood pressure.

INGREDIENTS

1Split moong dal2 tbsp.
2Quinoa3 tbsp.
3Carrot3
4Capsicum1
5Tomato2
6Green chilli1
7Fresh cornssome
8Mushroomssome
9Water2.5 cups approx.
10SaltAs per taste.
11TurmericPinch
12Black pepperPinch
13Roasted cumin powderPinch
14Spice mixPinch
15Coriander powderPinch
16Dried herbsPinch

DIRECTIONS

QUINIOA AND MOONG DAL MIX

  • Take some water in a pan.
  • Soak moong dal and quinoa in a bowl for some time.
  • Cook the soaked quinoa and moong dal.
  • Sprinkle all the spices and cover it with a lid.
  • Meanwhile, finely chop all the veggies including carrots, capsicum, and tomatoes.
  • By now, your quinoa will be partially cooked, it’s time to add chopped veggies including carrot, capsicum, and some corns into the pan, sprinkle some salt and spices and mix well.
  • Add the fresh coriander leaves and tomato on the cooked quinoa.

TOMATO AND CARROT SOUP

  • Chop the carrots and tomatoes and put them in the pan with water.
  • And blanch them with the lid on.
  • Once blanched, add tomatoes without peel and carrots to the blender jar.
  • Now blend the blanched tomato and carrot with some more water.
  • Now pour the blended tomato-carrot paste into a pan, and cook it with a lid on.
  • Now add spices to the puree/paste.
  • Top the puree with some fresh coriander leaves.

SAUTEED VEGGIES

  • Chop other veggies including carrot, mushrooms, capsicum.
  • Again, in a pan, add mushroom, carrots and corns, and let them cook.
  • Now add chopped capsicum to the vegetables on heat.
  • Sprinkle some salt, and other spices, and mix well.
  • Now add chopped tomatoes and mix again.
  • Transfer all the cooked vegetables in a bowl.

Assemble everything into bowls.
And your fit meal is all set to be consumed.

NUTRITIONAL INFORMATION

  • Moong dal is enriched with high protein, fiber, and other vitamins and minerals including iron, calcium, potassium, and Vitamin A, B, C and E.
  • Quinoa is gluten free, and high in protein, fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and many antioxidants.
  • Veggies including carrot, capsicum, corns, mushrooms are enriched with the goodness of fiber, and essential vitamins and minerals.

NUTRITIONAL CALCULATIONS

CALORIESCARBSPROTEINFATS
206 Kcal42.2 g8.7 g2.25 g

Do try this very light and soothing fit meal dinner!

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