Healthy Indian Vegetarian Meal Plan (Breakfast, Lunch, Dinner)

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If you love eating Indian food, we have a full day’s worth of absolutely delicious, easy-to-prepare, healthy vegetarian Indian dishes just for you: idli for breakfast, dal for lunch, and curry for dinner. For the delicious ravaidli, instead of durum wheat, this recipe uses oats making the idli high in fiber. The combination of rava, oats, and carrots makes you feel fuller longer which will prevent you from overeating. For the bursting with flavor dal, the combination of sweet mangoes, intense spices, filling lentils, and healthy spinach makes the dish perfect for rice or chapatti. For the rich and hearty tomato-based curry, the mixture of vegetables, chickpeas, and spices makes the dish rich in protein, fiber, and lycopene. All of the dishes are low in calories and fat. What’s even great is that you can prepare them ahead. They keep well in the fridge for up to 3 days or in the freezer for up to 2 weeks.

Ingredients:

Oats RavaIdli:

This recipe takes about 30 minutes to make. Serves 8.

• ¾ cup of oats, ground
• ¾ cup of rava
• ½ tsp salt
• ¾ cup of yogurt
• ½ tbsp canola oil
• ½ tsp mustard seeds
• 6 cashew nuts, crushed
• 2 green chilies, finely chopped
• 1 tsp finely chopped curry leaves
• 1 small carrot, grated
• ½ cup of water
• ½ tsp baking soda

Mango-Spinach Dal:

This recipe takes about 45 minutes to make. Serves 3.

• 2 cups of water
• ½ cup of yellow lentils, soaked and drained
• ¼ tsp ground turmeric
• ¼ tsp salt
• ½ tbsp canola oil
• ¼ tsp cumin seeds
• ½ medium onion, diced
• 2 garlic cloves, minced
• ½ tbsp ginger, minced
• ¼ tsp ground coriander
• ¼ tsp cayenne pepper
• ¼ tsp salt
• 1 ripe mango, peeled & diced
• 1 cup of chopped spinach





Mixed Vegetable Curry:

This recipe takes about 25 minutes to make. Serves 3.

• ½ tbsp canola oil
• 1 tbsp curry powder
• ½ tsp garam masala
• ½ tsp mustard seeds
• ½ large onion, sliced
• 1 garlic clove, minced
• 1 tsp minced fresh ginger
• ¼ tsp salt
• ½ can of chickpeas, rinsed & drained
• ½ eggplant, cut into 1-inch chunks
• 1 ½ cups of cauliflower florets
• ½ can of diced tomatoes
• ¾ cup of water

Instructions:

Oats RavaIdli:

Put oats, rava, and salt in a large bowl, then mix well.
Add yogurt and mix until well combined, then set aside.
Heat oil in a pan over medium-high heat.
Add mustard seeds, cashew nuts, green chilies, and chopped curry leaves.
Sauté for about 30 seconds, then immediately add grated carrots.
Continue sautéing for 1 to 2 minutes.
Turn the heat off.
Add sautéed mixture and water to the bowl of oats and mix well.
Grease 8 small idli plated with oil.
Mix baking soda into the idli batter.
Put an equal amount of batter into the idli plates.
Steam for 12 to 15 minutes.
It is best to serve the idlis warm.

Mango-Spinach Dal:

In a pot, put water, yellow lentils, ground turmeric, and salt, then bring to a boil over high heat.
Reduce the heat to medium-low and cook for 15 minutes while stirring occasionally.
Heat canola oil in a pan over medium-high heat.
Add cumin seeds, then stir-fry for 30 seconds.
Add onion and sauté for 1 to 2 minutes.
Add garlic, ginger, ground coriander, cayenne pepper, and salt.
Continue sautéing for 1 minute.
Turn off the heat.
Put the sautéed mixture, diced mangoes, and chopped spinach into the pot of lentils.
Simmer for another 15 minutes over low heat while stirring occasionally.
Turn the heat off and transfer the dal to a serving dish.

Mixed Vegetable Curry:

Heat canola oil in a pot over medium-high heat.
Add curry powder, garam masala, and mustard seeds.
Toast the spices for 30 seconds, then add onion, garlic, ginger, and salt.
Sauté for 1 to 2 minutes.
Add chickpeas, eggplant, cauliflower florets, diced tomatoes, and water.
Stir, then reduce the heat to medium-low.
Cover the pot with a lid and simmer for 15 minutes while stirring occasionally.
Turn the heat off, then transfer the vegetable curry to a serving plate.

Ideas And Tips:

A serving of 2ravaidlis has 297 calories.A serving of the mango-spinach dal has 216 calories.A serving of the vegetable curry has 225 calories.

Healthy Indian Vegetarian Meal Plan
images – https://www.youtube.com/watch?v=-Bgm-iEULxA



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