Broccoli and Potato soup

Ingredients:

one small potato
1stalk, broccoli
2stalks celery
Milk, 1 cup
Green chillies/pepper half cup
Garlic 3 cloves
Olive oil 1tbsp
salt & pepper


Method:
Boil the veggies in a pan until they are soft.
Once they are soft grind them together until they are little coarse. Add some milk, salt, pepper and grind again.

In a pan heat some olive oil, add garlic cloves, green pepper and fry for sometime. Add the grinded liquid and heat for sometime.

Add some cream or butter for rich taste!

Veggie bean burritos low calorie

Ingredients:
2-3 whole wheat tortillas or chappatis
2-3 tbsp sour cream or yogurt
mild salsa
tomato sauce
black beans, soaked and pressure cooked
2-3 garlic cloves
2tbsp olive oil
cumin seeds
cumin powder

Ingredients for Salsa:
3 medium tomatoes finely chopped
5-6 green chillies finely chopped
1 onion finely chopped
5-6 stems of coriander leaves, finely chopped
lemon juice
black pepper

Preparation for Salsa:
Mix all the veggies in a bowl, sprinkle lemon juice as much as desired. Add black pepper powder and mix well.

Preparation for Burritos:
In a skillet add some olive oil, add cumin seeds and garlic. After 2mins add pressure cooked beans and add some salt and cumin powder. Mix and mash it. Keep it aside.

Warm the tortilla and keep it on a plate. In the center, add bean sprouts, add mild salsa, add sour cream, tomato sauce. Add some chopped lettuce. Fold the tortilla as shown in the image and you can have it for some nice protein lunch!

P.S this recipe has also been posted at IndusWomanWriting.

Vegetable Brown rice

Ingredients:
Broccoli fresh, 1 spear
Zucchini 0.5cup chopped
Celery, 1 stalk, chopped
baby carrots, 10 medium
Green peppers, 0.5cup chopped
Olive oil, 2tbsp
red chilli powder

For rice:
Brown rice 2cups
Salt

Method:
Cook brown rice in a rice cooker. Add drops of oil, salt

For mixed veggies:
Heat olive oil in a pan, add green peppers, red peppers, zucchini, celery, carrots, broccoli. Fry and toss it.
Add some chilli powder and little bit of salt. Cook on a medium flame for sometime.

Once the rice is cooked add mix veggies on the top and serve.
You can add soy sauce for taste.

Nutritional info:

vegetable fried rice (brown)
3 Servings
Amount Per Serving
Calories		270.7
Total Fat		10.9 g
	Saturated Fat	1.7 g
	Polyunsaturated Fat	1.0 g
	Monounsaturated Fat	6.7 g
Cholesterol		0.0 mg
Sodium		2,395.3 mg
Potassium		486.6 mg
Total Carbohydrate		40.3 g
	Dietary Fiber	5.9 g
	Sugars	1.5 g
Protein		4.7 g

Vitamin A	171.6 %
Vitamin B-12	0.0 %
Vitamin B-6	16.1 %
Vitamin C	181.0 %
Vitamin D	0.0 %
Vitamin E	9.1 %
Calcium	3.5 %
Copper	5.3 %
Folate	10.4 %
Iron	8.1 %
Magnesium	6.4 %
Manganese	12.5 %
Niacin	5.3 %
Pantothenic Acid	2.3 %
Phosphorus	5.5 %
Riboflavin	4.9 %
Selenium	1.6 %
Thiamin	5.6 %
Zinc	2.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Vegetarian Lettuce wraps

Ingredients:
1cup zuccini, sliced
1/2 cup green peppers, chopped
1/2 cup red peppers, chopped
11/2 cup beans sprouts, cooked
1/2 cup carrots, shredded
1/2 cup onions, sliced
2tsp lemon juice

2tsp olive oil
3tsp balsemic vinegar
10 fresh bibs of lettuce, washed

Method:

Heat olive oil in a pan, add zuccini, peppers and onion. Stir until they are still crunchy.
Add bean sprouts to the oil. Keep them aside. In a bowl add drops of olive oil, balsemic vinegar and lemon juice. Mix them. 

In the lettuce leaf, add the stir fried vegetables in the center, add shredded carrots and dressing. Roll the wrap and its ready to eat. you can add some rice crispies to get the crisp taste. 

Cherry tomatoes and beans salad!

Ingredients:

1 15-ounce cans of white beans, such as Great Northern or canelli beans, drained and rinsed
1 pint cherry tomatoes, halved
1/3 cup coarsely chopped parsley

Dressing ingredients:

1/4 cup extra virgin olive oil
1 3-inch sprig of fresh rosemary
1/4 cup freshly grated Parmesan cheese
1/4 teaspoon freshly ground pepper
1/4 cup of lemon juice

Directions:

1 In a bowl add Parmesan cheese,pepper, olive oil, balsemic vinegar few drops and whisk them gently.
3 In a medium bowl, gently put the beans and dressing. Let sit for a few minutes for the beans to absorb. Gently mix in the cherry tomatoes, and parsley.

Tropical surprise

Fruits:

1 Kiwi

3/4 cup cut pineapple

3-4 small oranges

3/4th cup blueberries

1/2 cup strawberries

Method:

Blend all these fruits in a blender until they become juice

Extract the juice from the blender

If needed add crushed ice while blending.

I have posted this recipe on IndusWomenWriting.

Spinach and Pear salad

This is a tasty combination of Spinach and Pear. Lets see how the recipe is:

Ingredients:

1 1/2 tablespoons red wine vinegar
1 tablespoon olive oil
1 tablespoon honey
1/4 teaspoon freshly ground black pepper
2 pears, cored and sliced
1 cup of fresh spinach leaves

Directions:
1. In a small bowl, whisk together vinegar, olive oil, honey, and black pepper.
2. In large bowl, add the pear slices and 2 tablespoons of the vinaigrette and toss to coat.
3. Add remaining dressing and spinach and toss the salad.
4. Sprinkle some soft cheese or parmesan cheese as dressing

You can try adding Avocados, red onion thin sliced.

Cabbage Rice

Ingredients:

For Rice:

2 cups of basmati rice

4 cups of water

pinch of salt

1Tsp oil

For Gravy:

2 Tbl spoon of canola oil

1/4 tsp asefoetida (hing)

1 tsp cumin seeds (jeera)

1 tsp turmeric powder

1 tsp red chilly powder(according to taste)

2 tsp pulav masala

1 tablespoon finely grinded ginger

2-3 green cardomom pods

2-3 bay leaves

salt according to taste

Vegetables:

2 cups of cabbage finely chopped

1 green bell pepper finely chopped

1/2 red bell pepper finely chopped

1/2 cup frozen green peas

1/2 cup chopped coriander leaves

2 tomatoes finely chopped

Method:

1. Wash rice with water couple of times and soak it aside for 10mins.

2. Add oil, salt in the rice with some water and keep it in a rice cooker for cooking

Vegetable and gravy:

1. Heat oil in a pan and add cumin seeds until they splutter. Cook on a medium flame.

2. Add ginger, turmeric, chopped green and red bell pepper, mix it well for 2-3 minutes. Add cardomom pods and bay leaves and mix well. Put the green peas soaked in water if they are frozen

3. Add chopped cabbage and mix it well for 5-7 minutes until they become tender and mix well.

4. Add chopped tomatoes, green peas and coriander leaves and leave it for 5-7 mintues. Cover the pan with a lid.

5. Now add red chilly powder, pulav masala and salt. mix well the vegetables until they cook evenly.

6. Now you can turn it off if the rice is not yet cooked, other wise add the cooked rice in the gravy and mix well.

7. You can have it with yogurt or chutney.

8. You can garnish the rice with drops of lemon juice if needed.

I have posted this recipe on IndusWomanWriting.