關於 10 minute vegetarian indian recipes ，我們在網路上蒐集到這些相關的討論、資訊與評價

SUBSCRIBE for new weekly videos: https://www.youtube.com/user/joannasohofficial RICE is easy to cook, it’s versatile and it can be very healthy. Here are 3 really simple rice recipes, which can be made ahead and to help you stay FIT.

Make them, snap pictures and tag me @JoannaSohOfficial #JSohRecipes

Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN), with over 8 years of experience.

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WILD RICE & BEAN SALAD (serves 2)
Ingredients:
1. 1 cup Cooked and Chilled Wild Rice – 216Cals
*You can use another other rice of your choice
2. ½ Red Bell Pepper, diced – 19Cals
3. ½ cup Cherry Tomatoes, halved – 14Cals
4. 1 Small Onion, diced – 28Cals
5. ¼ cup Corn – 33Cals
6. ¼ cup Cucumber, diced – 4Cals
7. ¼ cup Olives, halved – 40Cals
8. ½ can Beans, rinsed and drained – 108Cals

Dressing:
1. 3 tbsps. Lemon Juice – 9Cals
2. 1 tbsp. Olive Oil – 119Cals
3. ½ tsp. Maple Syrup – 10Cals
4. ½ tsp. Smoked Paprika – 4Cals
5. ¼ tsp. Cumin Powder – 4Cals
6. ¼ tsp. Garlic Powder – 2Cals
7. Salt and Black Pepper to taste
Total Calories: 610Cals / 2 = 305Cals

305Cals per serving


ONE POT FISH & RICE SOUP (serves 3)
Ingredients:
1. 4 cups Chicken / Fish / Vegetable Broth – 48Cals
2. 400g Dory Fish Fillet – 410Cals
*or any other fish of your choice
3. ½ cup Uncooked Rice, rinsed – 286Cals
4. ½ can Beans, rinsed and drained – 189Cals
5. ½ can Diced Tomatoes – 53Cals
6. ½ cup Corn – 66Cals
7. 1 tsp. Cumin Powder – 8Cals
8. 1 tsp. Garlic Powder – 10Cals
9. 1 tsp. Cayenne Powder– 6Cals
10. 1 tsp. Mixed Herbs – 6cals
11. 1 tsp. Salt

361Cals, 28g protein per serving


STUFFED BELL PEPPER RICE (serves 3)
Ingredients:
1. 3 Large Bell Peppers -111Cals
2. 1 Potato – 163Cals
3. 2 Carrots -50Cals
4. Fish and Rice Soup from the previous recipe

288Cals per serving

TRY THE RECIPES & LET ME KNOW WHICH IS YOUR FAVOURITE!
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MORE HEALTHY RECIPES HERE:

Healthy Indian Meal Plan
https://youtu.be/VxkNL-oFaDg

3-Ingredient Homemade Jams
https://youtu.be/tjtCV7gvI5E

3 Healthy & Easy Poke Bowls
https://youtu.be/RJC6MBlbQy0

5-Minute Meals in a Mug
https://youtu.be/yaSSBmesSas

10 Healthy Desk Snacks for School or Work
https://youtu.be/dBypQfOhOSQ

4 No-Cook Chilled Soups
https://youtu.be/Qye2YHbxKi8

What I Eat in a Day to Stay Lean
https://youtu.be/5ZzAB1pHo-k

3 Skinny Breakfast Muffins
https://youtu.be/LkicedG3L54

Breakfast in a Jar Chia Pudding
https://youtu.be/p7HvNeEJ-EY

3 Vegan Slimming Soups
https://youtu.be/61HoJtjm8fk

4 High Fibre Oatmeal Breakfast
https://youtu.be/qByjiXsxrmc

Veggie Soba Noodles with Peanut Sauce
https://youtu.be/78n5e1SiMe4

Do SUBSCRIBE for new weekly videos: https://www.youtube.com/user/joannasohofficial Happy World VEGAN Day! To all the vegans out there, I'm sure you must have had at least one person asking you "Where do you get your protein from?" or saying "You're NOT consuming enough protein!". I’m sure you’ll agree that this is NOT true.

There are lots of high protein plant-based food such as nuts and seeds, tempeh, tofu, soy, legumes, beans, quinoa, oatmeal, spinach and more. I've put together a high protein plant-based meal plan. Watch it and make them!

Your protein intake will vary depending on your activity level. But the general recommendation is 1g of protein per 1kg of body weight. For instance my body weight is 50kgs, so my daily protein intake should be around 50g. But because I’m active, I’ll up my protein intake to about 60 - 70g.


Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
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Stay Connected & Follow us!
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh

HER Network:
https://www.hernetwork.tv
https://www.facebook.com/hernetwork.tv
https://www.instagram.com/hernetwork.tv

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BAKED TOFU MUFFINS (makes 6)
Crust
1. 2 cups Potatoes, grated – 232Cals, 6.06g Protein
2. 1 tbsp. Olive Oil – 119Cals
3. A pinch of Salt and Pepper

Filling
1. 200g Firm Tofu, sliced in cubes – 176Cals, 18g Protein
2. 3 Garlic Cloves, diced – 12Cals, 1.14g Protein
3. 1 medium Onion, diced – 46Cals, 1.01g Protein
4. 1 cup Spinach – 7Cals, 0.9g Protein
5. 1/3 cup Cherry Tomatoes, halved – 9Cals, 0.44g Protein
6. 1/3 cup Mushroom, thinly sliced – 5Cals, 0.71g Protein
7. 1/3 cup Red Bell Pepper, diced – 13Cals, 0.49g Protein
8. ½ tbsp. Olive Oil – 60Cals
8. Salt and black pepper to taste

3 muffins: 339cals / 14.37g protein


CHICKPEAS TOFU SCRAMBLE WRAP (Serves 3)
1. ½ can Chickpeas – 153Cals, 8.5g Protein
2. 100g Firm Tofu - 55Cals, 4.8g Protein
3. ¼ cup Cherry Tomato, halved – 6.5Cals, 0.33g Protein
4. ¼ cup Red Bell Pepper, diced – 9.5Cals, 0.37g Protein
5. ¼ cup Onion, diced – 17Cals, 0.37 Protein
6. 1 tbsp. Olive Oil - 119Cals
7. ½ tsp. Turmeric Powder – 4Cals, 0.09g Protein
8. ½ tsp. Garlic Powder – 5Cals, 0.24g Protein
9. ¼ tsp. Smoked Paprika – 2Cals, 0.08g Protein
10. A pinch of Salt
11. 8-inch Whole Wheat Tortilla – 130Cals, 4g Protein

Each Wrap: 254Cals, 9g Protein


TEMPEH CHILLI CON CARNE (Serves 4)
1. 2 tbsp. Olive oil, divided - 119Cals
2. 1 cup Tempeh, cut in cubes – 320Cals, 31g Protein
3. 2 tsp. Soy Sauce – 6Cals, 0.8g Protein
4. 1 Red Bell Pepper, diced – 37Cals, 1.2g Protein
5. 1 cup Zucchini, cut into cubes – 19Cals, 1.4g Protein
6. 1 Carrot, diced – 25Cals, 0.6g Protein
7. 2 Garlic Cloves, minced - 8Cals, 0.76g Protein
8. 1 medium Onion, diced – 46Cals, 1.01g Protein
9. 1 can Black Beans – 378Cals, 26g Protein
10. 1 can Diced Tomatoes – 32Cals, 1.52g Protein
11. 1 tbsp. Smoked Paprika – 20Cals, 1.02g Protein
12. ½ tsp. Cumin Powder – 8Cals, 0.37g Protein
13. ¼ tsp. Cayenne Pepper – 1Cal, 0.05g Protein
14. 2 sprigs Coriander, roughly chopped – 1Cal, 0.1g protein
15. 1 cup Cooked Wild Rice – 166Cals, 6.54g Protein

Per serving with Rice: 421Cals, 23g Protein

All these recipes can be prep ahead and you can keep them in the fridge for up to 3 days. Add two ¼ cup servings of trail mix as your snacks and you’ll be meeting your daily protein requirements of 70g protein and about 1700Cals.

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MORE VEGAN RECIPES HERE:

Healthy Indian Meal Plan
https://youtu.be/VxkNL-oFaDg

3-Ingredient Homemade Jams
https://youtu.be/tjtCV7gvI5E

3 Healthy & Easy Poke Bowls
https://youtu.be/RJC6MBlbQy0

5-Minute Meals in a Mug
https://youtu.be/yaSSBmesSas

10 Healthy Desk Snacks for School or Work
https://youtu.be/dBypQfOhOSQ

4 No-Cook Chilled Soups
https://youtu.be/Qye2YHbxKi8

What I Eat in a Day to Stay Lean
https://youtu.be/5ZzAB1pHo-k

3 Skinny Breakfast Muffins
https://youtu.be/LkicedG3L54

Breakfast in a Jar Chia Pudding
https://youtu.be/p7HvNeEJ-EY

3 Vegan Slimming Soups
https://youtu.be/61HoJtjm8fk

4 High Fibre Oatmeal Breakfast
https://youtu.be/qByjiXsxrmc

Veggie Soba Noodles with Peanut Sauce
https://youtu.be/78n5e1SiMe4

SUBSCRIBE for new videos: https://www.youtube.com/user/joannasohofficial To all my Indian fans, Happy Diwali. Here's another Indian Meal Plan. These recipes are vegan friendly, gluten-free and dairy-free. You can enjoy them for breakfast, lunch & dinner. I hope you love these recipes. I like to keep it simple, balanced and moderate. Which is your favourite dish?

Here's the link to my previous Indian Meal Plan video: https://www.youtube.com/watch?v=-Bgm-iEULxA

Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
__________

Stay Connected & Follow us!
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh

HER Network:
https://www.hernetwork.tv
https://www.facebook.com/hernetwork.tv
https://www.instagram.com/hernetwork.tv

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BREAKFAST - INDIAN PANCAKES
Ingredients (serves 6)
1. 1 cup Rice Flour – 578Cals
2. 1/3 cup Red Onion, diced – 22Cals
3. 1/3 cup Carrot, grated – 35Cals
4. 1 Red Chilli, finely chopped – 18Cals
5. 3 tbsp. Coriander, finely chopped – 1Cals
6. ½ tbsp. Vegetable Oil – 62Cals
7. Approx 1/3 cup Warm Water
8. A pinch of Salt to season.

120Cals per pancake

Steps:
1) In a bowl, mix the rice flour, carrots, onions, chillis and coriander. Combine well.
2) Then add dd in the water, little by little to make the dough.
3) Grease a non-stick pan with oil over medium-low heat.
4) Pour the batter equally onto the pan to cook the pancakes. This should make about 6 pancakes. Don’t worry if the pancakes do not look perfect.
5) Cook for about 3 – 4 mins on one side until it’s lightly browned. Flip over and cook until the pancake is done. Serve warm.


Instead of the typical sugar loaded sweet pancakes, this recipe is packed with vegetables! Have 3 – 4 pancakes for breakfast!


LUNCH - RICE NOODLES UPMA
Ingredients (serves 2)
1. 3oz / 85g Rice Noodles – 309Cals
2. 1 Small Onion, diced – 7Cals
3. 1 Red Chilli, finely chopped – 18Cals
4. 1 sprig of Curry Leaves – 1Cals
5. 1 tbsp. Vegetable Oil – 124Cals
6. 1 tbsp. Channa Dal / Urad Dal – 16Cals
7. ½ tsp. Cumin – 4Cals
8. ¼ tsp. Black Mustard Seeds – 12Cals
9. ¾ cup Mixed Carrot, Corn & Peas – 90Cals
10. ¼ cup Cashew Nut, halved – 160Cals
11. A pinch of Salt to season
12. 2 sprigs Coriander, chopped – 2Cals

370.5Cals per serving

Steps:
1. Soak noodles in boiling water for about 5 minutes or until soft. Drain and set aside.
2. In a non-stick pan, heat oil over medium-high heat.
3. Add in cumin, black mustard seeds and dal. Fry for about 3 – 4 minutes until dal turns lightly golden and fragrant.
4. Then stir in the onions, curry leaves, chilli, cashew nuts and mixed vegetables. Sautee very quickly for 2 - 3 minutes until cashews are slightly roasted.
5. Don’t forget to season with salt.
6. Mix in the noodles and stir until all the ingredients are evenly distributed. Go head and taste your dish, add more salt if needed.
7. Garnish with coriander and serve warm.

Feel free to add a different variety of vegetables. You can even mix protein into the recipe such as tempeh, tofu, egg or meat. Bring this out to work or school!


DINNER - CHICKPEAS SWEET POTATO GREENS IN COCONUT MILK

Ingredients (serves 4)
1. 1 medium Onion, diced – 44Cals
2. 1 Garlic Clove, peeled – 4Cals
3. 1 Ginger piece, thumb-sized, peeled & sliced – 6Cals
4. 1 Red Chilli, finely sliced -18Cals
5. ½ tbsp. Vegetable Oil – 62Cals
6. ½ tsp. Turmeric Powder – 4Cals
7. 1 tsp. Ground Cumin – 8Cals
8. 1 tsp. Garam Masala – 7Cals
9. 2 cups Pumpkin, peeled & diced – 60Cals
10. 1 can Chickpeas, rinsed & drained – 360Cals
11. 150g Sweet Potato Greens – 53Cals
12. 1 cup Coconut Milk – 410Cals
13. 1 cup Vegetable Stock – 31Cals
14. A pinch of salt

267Cals per serving

Total Cals with Rice: 471
Total Cals with 2 Chapati: 487

Steps:
1. In a food processor, add in the onion, garlic, ginger and chilli. Blend very quickly until it becomes a paste.
2. In a large non-stick pan, heat oil over medium-high heat. Fry the paste for 1-2 minutes until fragrant and then add in the spices – turmeric, cumin and masala. Continue to fry very quickly for another minute.
3. Add pumpkin and chickpeas. Stir and mix well.
4. Add the coconut milk and stock. Bring to a simmer and allow all the ingredients to cook for about 20 - 30 minutes until the pumpkin softens and the sauce thickens. Don’t forget to stir occasionally.
5. Once the pumpkin has soften, add in the sweet potato greens and cook until wilted. Season with salt. Serve warm.

Chickpeas are a great source of protein for vegetarians. You can serve this with a cup of rice or 1 – 2 chappati.