Quick weight loss vegetarian recipes Indian

Posted: March 9, 2021 By:
Spread the knowledge

Quick weight loss vegetarian recipes Indian

It is important to eat a balanced diet to lose weight in a healthy way. The most important part in the process of getting fitter is your diet. But this is the most neglected part of the weight loss journey as more focus goes into how many calories are burnt rather than on how calories are consumed by an individual on a given day.

What is a calorie deficit? 

According to wikipedia, A caloric deficit is any shortage in the amount of calories consumed relative to the amount of calories required for maintenance of current body weight (energy homeostasis).

So how does one try to eat minimal calorie food while trying to balance all the macronutrients as required by your body? This proves even more difficult for vegetarians since as far Indian  recipes go our preparations use a lot of masala and oil, which silently adds  more calories to the food without so much as increasing the nutritional value. 

Here are a few  recipes that you can make quickly on the go when you don’t have the time to plan elaborate meals. 

  1. Dal Khichdi with curd
  2. Masala Macaroni
  3. Vegetable millet upma
  4. Chickpea salad 
  1. Dal Khichdi with curd

Serves 3.

Ingredients:

  • ½ cup rice
  • ¼ cup moong dal
  • ¼ cup masoor dal
  • ¼ tsp turmeric
  • ½ tsp salt
  • 2 tbsp oil
  • 1 tsp cumin
  • 1 bay leaf
  • pinch hing
  • 1 onion, finely chopped
  • 1 tsp ginger garlic paste
  • 1 tomato, finely chopped
  • ¼ tsp turmeric
  •  1 tsp chilli powder
  •  ½ tsp garam masala
  • ½ tsp salt
  • 4 cup water
  • 2 tbsp coriander, finely chopped

Recipe:

  1. Wash rice and dal separately and keep aside.
  2. Place the pressure cooker on the stove and add oil. 
  3. Add hing, cumin and bay leaf. Sauté for a few seconds on low flame but don’t let it burn.
  4. Add onion followed by ginger garlic paste and sauté on medium flame till the raw smell goes away. 
  5. Once the onions have turned translucent, add the finely chopped tomatoes and let it cook for around 2 min.
  6. Once tomatoes turn a little mushy, add turmeric, chilli powder and garam masala. Cook till the oil  starts to separate. 
  7. Add the washed rice and dal and mix well. Let it cook this way for the next 3-4 min. Don’t let the rice and dal stick to the bottom of the pressure cooker. 
  8. Add water and then salt. Taste the water. It should be a little salty. You can measure water based on how soft and mushy you want your Khichdi to be. 
  9. Close the cooker lid and cook it on low flame for around 7-8 whistles. 
  10. Open the lid once the pressure is released, mix it thoroughly and garnish with fresh coriander leaves.
  11. Serve with curd and roasted papad.
  1. Masala Macaroni

Serves 3. 

Ingredients:

  • 2 cups elbow macaroni (MTR or Bambi brand is easier to cook)
  • 1 medium onion, finely chopped
  • 2 medium tomatoes, finely chopped or made into a paste
  • 1 cup chopped vegetables of your choice
    • Carrots, beans, capsicum, green peas or sweet corn
  • 2 tsp Kashmiri chilli powder
  • 1 tsp chilli powder
  • 1/4 tsp turmeric powder
  • 1 tsp garam masala 
  • 1/4 tsp salt, more for boiling the pasta
  • 2 tsp oil
  • 4 cups water
  • 2  tbsp coriander leaves, finely chopped 

Recipe:

  1. Add enough salt to the water and bring it to a boil. The water should taste like sea water. 
  2. Add the pasta and cook it for the duration mentioned in  the package instructions. 
  3. Once pasta is boiled, drain the water and drizzle a little oil to keep the pasta from sticking to each other. 
  4. In a kadhai or wok, add oil and add the chopped onions once it is hot enough. 
  5. Sauté till the onions turn translucent, add the ground or finely chopped tomatoes and cook till the raw smell goes away.
  6. Add Kashmiri chilli powder , turmeric powder, chilli powder and cook till the oil starts to separate from the masala.
  7. Add the chopped vegetables and cook it covered until the vegetables are cooked yet crunchy. If using fresh peas, blanch them before adding it in the mix. 
  8. Keep stirring it frequently to avoid it sticking to the bottom of the vessel. 
  9. Once the vegetables are cooked, add garam masala and the boiled macaroni and mix well. 
  10. Garnish with coriander and serve hot. 
  11. You can start getting the masala ready as the pasta is boiling to save cooking time. 
  1. Vegetable Millet Upma

Serves 2.

Ingredients:

  • 2 cups millet of your choice
  • 1 medium onion, finely chopped
  • 4 green chillies, chopped
  • 1 cup chopped vegetables of your choice
    • Carrots, beans, capsicum, green peas or sweet corn
  • 1/2 tsp mustard seeds
  • a pinch of hing
  • 1/4tsp ginger, finely grated
  • 1/4 tsp turmeric powder
  • 1/2 tsp salt
  • 2 tsp oil
  • 4 cups water
  • 2  tbsp coriander leaves, finely chopped 
  • 1 tbsp fresh coconut, grated (optional)

Recipe:

  1. Pressure cook the millet in 4 cups of water. Keep aside once the pressure is released. 
  2. In a kadhai, heat oil and add hing, mustard seeds and grated ginger. 
  3. Once the mustard seeds splatter, add chillies and then onions and fry till translucent. 
  4. Add the vegetables, turmeric powder and salt. Sauté for the next 5 minutes coating the vegetables with the oil.
  5. Cover and cook the vegetables well. 
  6. Once the vegetables are cooked add the cooked millet and mix well. 
  7. Sauté for 2 minutes till everything is well mixed with each other.
  8. Garnish with coriander leaves and freshly grated coconut. Serve hot.
  1. Chickpea salad

Serves 2.

Ingredients:

  • 1 cup chickpeas, soaked overnight (10-12hrs)
  • 1 small onion, finely diced
  • 1 medium tomato, finely diced
  • 1/4 tsp salt
  • 1/4 tsp pepper, freshly grounded 
  • 1/2 tsp lemon juice, freshly squeezed
  • 2 cups water
  • 2 tsp coriander leaves, finely chopped

Recipe:

  1. Cook the overnight soaked chickpeas in pressure cooker for 7-8 whistles. Add salt for the cooking.
  2. You can check if the chickpeas are cooked by mashing one between your fingers. It should be soft and crumble easily. 
  3. Once the chickpeas have cooled down, add them in a large mixing bowl.
  4. Add onion, tomato, pepper, a pinch of salt and lemon juice. Mix well. 
  5. Garnish with coriander leaves. 
  6. You can have this as a meal in itself or serve it as a accompaniment with your meals.