Tofu with Eggplant
This mouth watering vegetarian low calorie recipe is not only a source of protein but also provides goodness of veggies. Even those who don’t like eggplant are going to love the taste of this recipe. Usually served with white rice, you can choose red or brown rice to make it a healthier meal.
This recipe makes a complete meal; rice provides good carbs, tofu provides protein and veggies will provide essential vitamins and minerals. Each serving will provide about 230 calories and 8 g protein.
1 big size eggplant (chopped in small pieces), 1 cup semi-firm tofu (cut in small pieces), 1 cup cooked rice, 1 cup finely chopped onion, 1 cup finely chopped tomatoes, ½ cup chopped mushroom, 1 tbsp ginger garlic paste, 1 tbsp vegetable oil, salt and red paprika powder(as per taste), cilantro leaves for garnishing
Heat vegetable oil in a pan and sauté onion.
Now add ginger garlic paste, chopped mushroom, eggplant, salt and paprika. Stir well and cover the pan with lid and let it cook for 5-6 minutes.
Add tomatoes and tofu, stir and cook for another 5 minutes. Serve hot with rice. You can sprinkle parmesan cheese on top (remember this will add the calories to recipe). Garnish with fresh cilantro leaves.
Preparation time: 30 minutes.
Makes 4 servings
Green Peas with Black Eyed Beans
This recipe can be used as a snack or a side dish. This easy to prepare recipe is high fiber low calorie vegetarian recipe with good amount of protein.
Black eyed beans are also good source of minerals like potassium and iron.
Can be served hot or cold, optional flavors can be added like barbeque or chili garlic hot sauce. Each serving will provide about 200 calories and 5-6 g protein.
½ cup frozen green peas, 1 cup black eyed beans (soaked and boiled), ½ cup finely chopped onion, ¼ cup finely chopped green bell pepper, 1 cup finely chopped tomato, 1 tbsp garlic ginger paste, salt and black pepper (as per taste), 1 tbsp lime juice, 1 tbsp cooking oil, 1 tbsp parsley finely chopped.
Heat oil in a pan and sauté onion. Add green bell pepper and ginger garlic paste and stir for two minutes. Add green peas and tomatoes, stir and let it cook for 2-3 minutes.
Now add boiled black eyed beans, salt and black pepper and cook for another 5 minutes. Let it cool down and then add lime juice and parsley.
Preparation time: 30 minutes
Makes 2-3 servings.
Baby Corn and Tofu Stir Fry
This low calorie recipe is packed with protein, fibers and vitamins.
Turmeric powder that is known as strong antioxidant adds more to the health benefits offered by this recipe.
This can be served hot with brown rice or multigrain bread. Each serving provides about 220 calories and 9 g protein
1 cup firm tofu (cut in to small cubes), 15 baby corn (each cut in to 4-5 pieces), ½ cup chopped scallion, ½ cup chopped red pepper, 1 cup chopped tomatoes, 1 tbsp minced garlic, ¼ tsp, 1 tbsp tomato puree, ¼ tsp turmeric powder, salt to taste, 2 tsp cooking oil.
Heat cooking oil in a pan and add minced garlic and chopped scallion, sauté for 1-2 minutes. Add turmeric powder, 1 tbsp water, tomato puree and cook for 2 minutes.
Add baby corn, chopped red peppers and chopped tomatoes, add salt and cook till baby corn is tender. Now add tofu, stir well and cover the pan with lid. Cook for 2 minutes and serve hot.
Preparation time: 20 minutes.
Makes 4 servings.
Tomato and Lentil Soup
This lentil and tomato recipe is not only healthy but also very low in calories. This blended recipe has a creamy texture and inviting aroma. Lentil provides protein and minerals and tomatoes provide the benefits of antioxidants. Each serving provides about 80 calories and 4 g protein.
½ cup red or yellow split lentil (washed and soaked), 1 cup chopped tomatoes, ½ cup finely chopped onion, 1 tbsp minced garlic, 2 tsp cooking oil, salt and black pepper to taste, 2 tsp lime juice, fresh cilantro for garnishing.
Boil lentil separately with salt. In a deep vessel add cooking oil and sauté onion and garlic. Add tomatoes, salt and black pepper, stir and cook for 2-3 minutes.
Add boiled lentil and 2 cups of water, cover the pan and cook for 8-10 minutes stirring occasionally. Let it cool and then blend it to a smooth consistency with a blender.
Cook again for 2-3 minute then add limejuice, before serving sprinkle little black pepper on top and garnish with fresh cilantro.
Preparation time: 30 minutes
Makes 4-5 servings.
Mix Veg Stir Fry with Peanuts
Creatively combined vegetables with peanut provide a colorful and healthy low calorie treat for your taste buds. While peanuts provide protein, a combination of vegetables provide high amount of vitamins, minerals and fibers. Each serving provides about 70 calories and 4 g protein.
½ cup chopped cabbage, ½ cup chopped yellow bell pepper, ½ cup chopped onion, ¾ cup broccoli florets (steamed), 1 cup baby spinach, ¾ cup salted peanuts (boiled), salt and black pepper to taste, 1 tbsp minced garlic, 2 tsp oil, 1 tsp dry herbs of your choice.
Heat the oil in a pan sauté onion and garlic. Add all the vegetables, salt and black pepper and cook for 4-5 minutes. Now add boiled peanuts and stir well, cover the pan and let it cook for 2 more minutes. Sprinkle any herb of your choice before serving.
You can also use any low fat stir-fry sauce for this recipe.
Preparation time: 20 minutes
Makes 4 servings
Also check out Vegetarian meat: 8 substitutes that taste even better!