Spice It Lite: Vegan Indian Recipes for Weight Loss

Introduction

Discover the lively world of Indian cuisine by indulging in our selection of delectable vegan dishes created especially for dieters who are watching their weight. These plant-based meals provide a tasty and healthy approach to weight loss thanks to fragrant spices and wholesome ingredients. Join us as we take you on a gastronomic tour of India’s many flavours, where nutrition and flavour go hand in hand.

Patal Bhaji

A nutritious and flavourful dish originating from Maharashtra, combines the goodness of spinach (palak) and chana dal with aromatic spices. It can aid in weight loss due to its low calorie, high fibre content, and the following recipe provides a quick and simple way to enjoy this dish.

Prep Time: 15 minutes

Cook Time: 25 minutes.

Serves: 4 People

Ingredients:

• 3 cups washed, roughly chopped spinach (palak)
• 1 cup chana dal, soaked in water.
• 2-3 green chilies, chopped.
• 1 tablespoon garlic paste.
• 2 tablespoons jaggery
• 1 and a half tablespoons tamarind paste
• 2 tablespoons oil
• 1/2 tablespoon garam masala
• Pinch of asafoetida
• 1 teaspoon cumin seeds
• 1 teaspoon turmeric powder
• Red chili powder and salt to taste
• 1/4 cup roasted peanuts.
• Fine Kasuri methi (dried fenugreek leaves)
• Crushed coconut for garnish

Instructions:

1. In a pressure cooker, combine spinach, soaked chana dal, turmeric powder, roasted peanuts, salt, and 2.5 cups of water. Cook for 2 whistles.
2. Once cooked, open the cooker and simmer for 5-6 minutes until the mixture becomes soft.
3. In a separate pan, heat oil and add cumin seeds, asafoetida, turmeric powder, garlic paste, and chopped green chilies. Sauté until aromatic.
4. Transfer the prepared tadka (tempering) to the spinach and dal mixture in the cooker.
5. Add jaggery, tamarind paste, garam masala, and Kasuri methi. Boil for 2-3 minutes.
6. Garnish with crushed coconut.
7. Serve hot with roti or rice.

Health Benefits:

Patal Bhaji is a nutritious dish that supports weight loss due to its low calorie and high fibre content. Spinach is low in calories, high in nutrients, and rich in fibre, which helps promote satiety and aids in digestion. Chana dal adds a good source of protein and fibre, further contributing to a feeling of fullness. The dish is also seasoned with spices like turmeric and asafoetida, known for their potential metabolic benefits and anti-inflammatory properties.

Broken Wheat and Vegetable Poha

A nutritious twist on the traditional poha recipe, this healthy version combines broken wheat (dalia) with colourful vegetables to create a flavourful and satisfying breakfast dish. Poha is a popular breakfast option enjoyed across the country.

Prep Time: 10 minutes

Cook Time: 15 minutes.

Serves: 4 People

Ingredients:

• 1 cup poha (flattened rice flakes)
• 1/2 cup broken wheat (dalia)
• 1 tsp oil
• 1 tsp mustard seeds
• 1 tsp cumin seeds
• 1 onion finely chopped.
• 1 carrot finely chopped.
• 1 capsicum finely chopped.
• 1/2 cup corn kernels
• 1 green chili finely chopped.
• 1/2 tsp turmeric powder
• Salt to taste
• 1 tbsp lemon juice
• Fresh coriander leaves for garnish
• Roasted peanuts for garnish

Instructions:

1. Rinse poha, drain and set aside. Cook broken wheat separately.
2. Heat oil in a pan and add mustard seeds. Once they splutter, add cumin seeds and sauté briefly.
3. Add chopped onions and sauté until translucent.
4. Add carrots, capsicum, corn kernels, and green chili. Cook for 2-3 minutes.
5. Add turmeric powder and salt. Mix well.
6. Add poha and broken wheat to the pan. Gently mix with the vegetables. Cook for 2-3 minutes.
7. Turn off the heat and drizzle lemon juice over the poha. Mix well.
8. Garnish with fresh coriander leaves and roasted peanuts.
9. Serve hot and savour the nutritious broken wheat and vegetable poha for breakfast.

Health Benefits:

This healthy broken wheat and vegetable poha provides a satisfying and nutritious breakfast option for weight loss. The combination of broken wheat and poha adds dietary fibre, promoting a feeling of fullness and aiding in digestion. The incorporation of colourful vegetables provides essential vitamins, minerals, and antioxidants, while the minimal use of oil helps reduce overall calorie intake. Enjoy this wholesome dish as part of a balanced diet to support your weight loss goals.

Soya Uthappam

Elevate your breakfast with this vegan twist on the traditional Uthappam recipe, featuring protein-packed soya flakes as a plant-based alternative. Originating from South India, this nutritious dish is easy to prepare and perfect for a hearty start to the day.

Prep Time: 20 minutes

Cook Time: 20 minutes.

Serves: 4 People

Ingredients:

• 2 cups soya flakes
• 1 cup rice flour
• 1/2 cup semolina (suji/rava)
• 1 onion finely chopped.
• 1 tomato finely chopped.
• 1/4 cup capsicum finely chopped.
• 1/2 tsp cumin powder
• 1/2 tsp red chili powder
• 1/4 tsp turmeric powder
• Salt, to taste
• Water, as needed.
• Oil, for cooking
• Fresh coriander leaves, chopped (for garnish)

Instructions:

1. In a mixing bowl, combine soya flakes, rice flour, semolina, chopped onion, tomato, capsicum, cumin powder, red chili powder, turmeric powder, and salt.
2. Gradually add water to the mixture while stirring continuously until you achieve a thick, pourable batter consistency.
3. Let the batter rest for 10 minutes to allow the soya flakes to absorb the liquid.
4. Heat a non-stick skillet or tawa over medium heat. Lightly grease the surface with oil.
5. Pour a ladleful of the batter onto the skillet and spread it gently into a round shape.
6. Cook the uthappam on low-medium heat until the edges turn golden brown and the top surface starts to set.
7. Drizzle a few drops of oil around the edges and flip the uthappam using a spatula.
8. Cook the other side until it is cooked through and crispy.
9. Remove from the skillet and repeat the process with the remaining batter.
10. Garnish the uthappams with fresh coriander leaves.
11. Serve hot with coconut chutney or sambar.

Health Benefits:

This vegan Soya Uthappam offers numerous health benefits for weight loss. Soya flakes are a rich plant-based source of protein, providing essential amino acids necessary for muscle development and bone health. The low glycaemic index and high fibre content of this dish help regulate blood sugar levels and promote a feeling of fullness, supporting weight management. By replacing dairy-based buttermilk with water, it becomes a vegan-friendly option that is low in fat and cholesterol. Including an array of vegetables provides vitamins, minerals, and antioxidants to enhance overall well-being. Enjoy this delicious and nutritious Uthappam as a satisfying meal to support your weight loss journey.

Conclusion

With these authentic Indian recipes, you can experience the delight of vegan cooking and see that flavour doesn’t have to suffer while adopting a plant-based, weight-conscious lifestyle. Begin a delightful journey to a healthier you by spicing up your kitchen!