Tag: plant based

High Protein Savoury Pancakes

by wp-nurture-yourself, posted in Blog

Time: 25 minutes

Servings: 6 medium pancakes

Type: Brunch

Ingredients: 

  • chickpea flour- 2cups
  • 1/2 medium red onions
  • 1/2 cup fresh chopped coriander 
  • 1 inch inch fresh ginger grated
  • 2 green chillies ( optional)
  • 1/2 inch grated fresh ginger 
  • 1/3 tsp of ground turmeric

 

  • 1/2 tsp ground black pepper
  • 1/4 tsp baking soda
  • EVOO few drops just to slightly oil the pan 
  • Water approx. 1 cup and bit more based on the consistency 

Method:

In a large bowl, add all the ingredients including the chickpea flour, veggies and spices. mix and now add water slowly to match a spreadable consistency of a pancake.

Let the batter sit for 5/10 minutes. 

On a non stick skillet, spray a bit of cooking oil ( EVOO)

 

Pour a ladle full of batter and spread in circular motion. 

 

Cover with a lid, to let it cook. You will see some small holes appear on the surface and it may be ready to flip to the other side. 

 

Brush a bit of oil on top of the pancake before flipping. And cook until golden brown on both sides. Sever hot with a side dip and salad. Or simply, enjoy it as a wrap with some filling. I also make a scramble tofu and make this a perfect brunch recipe for my family. 

I have a great recipe for an Oil Free Peanut Dip here which you can make to enjoy with these pancakes. Its a tad bit spicy though mind you 🙂

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Would you like to try this? Let me know if you do. 🙂

Notes

  • You can skip the green chilies and replace it with ground paprika.
  • Cooking in a non stick pan helps use less oil for these pancakes. I use a carbon steel pan which are both non toxic material and safe to use. Also covering the pancake with a lid helps with faster cooking. The steam helps.
  • Enjoy these with scrambled tofu or sauté vegetables. Its a complete meal & a delicious one too. Share on my Instagram if you do enjoy this recipe. @nurtureyourself_ekta

 

 

 

Check the Spicy Dip Recipe here https://nurtureyourselfnow.com/oil-free-spicy-peanut-dip/

or try the scrambled tofu recipe

 

For more such vegan recipes or delicious plant based HEALTHY MEALS, Connect with us.

Oil-Free Spinach Mushroom Stir Fry

by wp-nurture-yourself, posted in Blog

Time: 15 min

Servings: 4 people

Type: Main dish

Ingredients: 

  • 500 grams of organic spinach (roughly chopped)
  • 1 medium size red onion sliced length wise
  • 1 dry green chilies (optional)
  • 3 medium sized mushrooms diced
  • 1/2 cup frozen green peas
  • 2 medium sized boiled potatoes
  • 2 small garlic cloves finely diced
  • 1 inch inch fresh ginger grated

  • 2 small garlic cloves finely diced
  • 1 inch inch fresh ginger grated
  • 1 tsp chili powder
  • 1 tsp ground black pepper
  • 1/2 tsp ground turmeric
  • salt to taste
  • 1/2 big lime juice (toppings)
  • chili flakes (toppings)

Method:

To an iron skillet, add the onions and sauté in its own water on medium high heat for 5 minutes.

Once the onions starts to sweat, add the chilies, garlic and ginger and stir well. Spritz some water if you find the veggies to stick to the pan.

After about 2 minutes or so, add the mushroom, potatoes, green peas and stir on medium heat for just 1 minute. Soon after adding the spinach and the spices. Stir to mix them all well. Let it cook for 2/3 minutes on medium heat.

Let the water evaporated and by then you will also see the spinach to be wilted a bit. Turn the heat off and transfer the stir fry/sabji to a bowl. Top it up with lime juice and mix. Add some chili flakes and serve hot with rice , chappati, or other bread.

Notes

  • Always remember to add some vitamin C (lemon juice) to an iron rich food for better iron absorption.
  • cooking in an iron skillet addsmore iron to your food but its good to avoid cooking citrus food in an iron skillet. Hence, in this dish I have added lime juice at the end.

For more such vegan recipes or delicious plant based HEALTHY MEALS, Connect with us.

Oil Free Healthy Spicy Chickpea Salad

by wp-nurture-yourself, posted in Blog

Time: 20 min

Servings: 4-6 people

Type: snack/side dish

Ingredients: 

  • canned or boiled chickpeas (drained and rinsed)
  • 1 medium size red onion finely diced 
  • 2 green chilies (optional)
  • 1 large tomatoes finely diced
  • 1/2 cup pink radishes thinly sliced (can use fresh)
  • 2 medium sized boiled potatoes
  • 2 small garlic cloves finely diced
  • 1/2 inch fresh ginger grated

  • 1 tsp chili powder
  • 1 tsp ground black pepper
  • 2 tsp tamarind water (check notes)
  • 2 tsp. chaat masala (Indian Store)
  • Black salt to taste (see notes)
  • handful fresh coriander finely chopped for garnish
  • handful fresh mint finely chopped
  • 1 big lime juice (toppings)
  • chili flakes (toppings)
  • Himalayan salt to taste

Method:

To a bowl add the chickpeas and all the other chopped veggies. keep the herbs for the end.

Now the tamarind liquid and the spices. Mix well.

Top with the rest of the ingredients including the lime juice and fresh herbs. Mix and give a taste. Adjust if you need more heat or tanginess to the salad. Serve or store in the fridge for later. This salad stays fresh in the fridge up to 2 days.

Notes

  • The tamarind liquid- you can make by adding two tbsp. of tamarind pulp in hot water for 15 minutes. Use your hand to squeeze the pulp in the water and throw away the seeds.
  • Adjust the chilies if you like it less spicy.
  • Other veggies addition can be corn, and cucumber for a fresher taste.

This recipe is spicy and tangy. Its has freshness from herbs which is key to its overall flavor. a HEALTHY PLANT BASED PROTEIN RICH SNACK.

For more such vegan recipes or delicious plant based HEALTHY MEALS, Connect with us.

High Protein breakfast- Tofu Scramble

by wp-nurture-yourself, posted in Blog

Time: 15 min

Servings: 4 people

Type: breakfast/brunch

Ingredients: 

  • 300 grams hard pressed tofu
  • 1/2 medium size red onion fine diced 
  • 2 green chilies (optional)
  • 1 cup chopped button mushrooms
  • 1/2 cup frozen green peas (can use fresh)
  • 2 small garlic cloves finely diced
  • 1/2 inch fresh ginger
  • 1 tsp ground black pepper

  • 1 tsp chili powder
  • 1/2 tsp. ground turmeric
  • 2 tsp nutritional yeast
  • 1/2 cup soy milk/any plant milk 
  • Black salt to taste (see notes)
  • Fresh coriander finely chopped for garnish
  • Sliced avocado (toppings)
  • chili flakes (toppings)
  • lime juice (toppings)

Method:

To a pan, add 1tsp. olive oil. Add onions and sauté until translucent. Now add the diced garlic and green chilies. Sauté for 5 seconds and now all the spices. Mix well. If the mixture sticks to the pan, sprinkle some water and it will be ok. Cook for 5 minutes.

Now add the mushrooms, peas and mix well. Don’t over cook the mushrooms and after about 1 minute add the crumbled tofu which has been drained (all water) and kept aside. Stir everything well. Add salt.

In a blender, blend the soy milk, nutritional yeast and ginger together. Now add this liquid mix to the tofu mixture at the end and stir well. Add salt and give a taste. Cover the pan with a lid and cook for 3/4 minutes. Now turn the heat off.

Garnish with fresh coriander. Serve this warm and delicious scramble with sourdough toast. Top it with sliced avocado, chili flakes and squeeze some lime juice. So satisfying and filling.

Notes

  • If you don’t have black salt (kala namak), use regular salt.
  • Adjust the chilies if you like it less spicy.
  • Nutritional yeast brings the creamy flavors in the scramble.

Do you know starting your day with a healthy plant protein can help stabilize your mood for the rest of the day, makes you fuller for long and gives you the needed nourishment after a night long fast.

For more such vegan recipes or delicious plant based HEALTHY MEALS, Connect with us.

Wholefood Plant based Burger Patties with Oil-free Mayo

by wp-nurture-yourself, posted in Blog

Time: 20 min (prep) 25 min (bake time for patties) 

Servings: 6 medium sized patties

Type: main meal + condiment (Vegan Avocado Mayo)

Ingredients: 

  • 1/2 cup kidney beans/ rajma 
  • 3/4 black chickpeas 
  • 1 cup rolled oats
  • 4 medium sized mushrooms
  • 2 big garlic cloves
  • 1 medium red onion roughly chopped 
  • 1 tbsp miso paste

  • 11/4 tsp tahini 
  • 1.5 tsp ground mustard / paste 
  • 1 tsp ground garlic 
  • 1/2 cup walnuts 
  • Salt to taste 
  • Fresh coriander finely chopped to add to the mix at the end

Method:

Place all the ingredients in a food processor or a blender except salt and coriander. Blend the ingredients into coarse mixture. The mix should hold well. If too dry add a spoon full of water and if too wet, add some more oats and blend.

Taste the mix, adjust the spice and salt. Make 1/2 inch flat patties and store them for 20 min in the refrigerator. 

Preheat oven to 180 deg centigrade or 356 Fahrenheit. Place the patties into a baking tray and bake for 25 minutes.

Turning in between after 15 min and once brown bring them out. Serve with whole wheat burger buns, sauce of choice, lettuce, onions and tomatoes and whatever you fancy really.

This is a 💯 Wholefoods Plant based Patties. You can eat as much you like. But guess what, these nutrient dense patties are so filling, you can hardly finish one. So make medium sized. 🙂 

Vegan Oil Free Mayo: 

Ingredients: 

  • 1/ 3cup raw cashew soaked 3/4 hours
  • 1/2 ripe avocado
  • 1 tsp ground garlic
  • 1/2 lemon juice
  • water on approximation (thick may consistency)
  • 1-2 green chilies
  • handful fresh coriander
  • pinch of Himalayan salt

Method:

Place all the ingredients in a blender and blend until smooth and creamy. Add water in parts to get a thick and creamy consistency. Enjoy this Mayo in burgers, buddha bowl, wraps, veggies sticks and even dunk your falafels in it.

Note:

  • These burger patties are wholesome and healthy. You can use wholewheat burger buns, add lettuce, onions, pickled veggies, tomato slices and Vegan homemade mayo to make it into a nourishing meal.
  • Adjust the chilies used in Mayo.

For more such healthy, vegan recipes or lavish plant based food workshop, Connect with me.