Chickpea Salad
Dive into a burst of flavor with our vibrant Chickpea Salad, the perfect mid-morning snack to fuel your day! Packed with plant-based protein, fiber, and a rainbow of colorful veggies, this salad is a celebration of health and taste. Whether you're seeking a quick energy boost or a nutritious treat, this salad ticks all the boxes, offering a satisfying crunch and a delightful medley of textures. Say hello to a snack that's as nutritious as it is delicious!
OUR CHICKPEA SALAD RECIPE
Ingredients:
● 1 can (15 ounces) chickpeas, drained and rinsed
● 1 cup cherry tomatoes, halved
● 1 cucumber, diced
● 1 bell pepper (any color), diced
● 1/4 cup red onion, finely chopped
● 2 tablespoons fresh parsley, chopped
● 2 tablespoons extra-virgin olive oil
● 1 tablespoon lemon juice
● 1 teaspoon ground cumin
● Salt and pepper to taste
PREPARATION:
1. In a large mixing bowl, combine the drained and rinsed chickpeas, halved cherry tomatoes, diced cucumber, diced bell pepper, chopped red onion, and chopped parsley.
2. Drizzle extra-virgin olive oil and lemon juice over the salad ingredients.
3. Sprinkle ground cumin, salt, and pepper over the salad mixture according to your taste preferences.
4. Gently toss all the ingredients together until well combined and evenly coated with the dressing.
5. Once everything is mixed, transfer the salad to a serving plate or bowl.
6. Serve immediately as a wholesome mid-morning snack or refrigerate for later enjoyment.
HEALTH FACTS ABOUT CHICKPEA:
1. Chickpeas are rich in plant-based protein, aiding in muscle repair and growth.
2. They are an excellent source of dietary fiber, promoting digestive health and satiety.
3. Chickpeas contain folate, supporting cell function and DNA synthesis.
4. They provide iron, essential for oxygen transport in the body and energy production.
5. Chickpeas are low in fat and cholesterol, contributing to heart health and blood vessel function.
6. They are a good source of manganese, aiding in bone development and wound healing.
7. Chickpeas contain antioxidants, protecting cells from damage and reducing inflammation.
8. They offer complex carbohydrates, providing sustained energy and stabilizing blood sugar levels.
9. Chickpeas are gluten-free, making them suitable for individuals with gluten intolerance or celiac disease.
10. They are versatile and can be enjoyed roasted, boiled, or blended into dips and spreads.
11. Chickpeas contain potassium, helping regulate blood pressure and muscle function.
12. They provide zinc, supporting immune function and wound healing.
13. Chickpeas are budget-friendly and readily available in most grocery stores.
14. They are a staple in vegetarian and vegan diets, offering essential nutrients and protein.
15. Chickpeas can be seasoned and flavored in various ways to suit different culinary preferences.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: Approximately 120 kcal
● Protein: 5 g
● Fat: 7 g
● Carbohydrates: 12 g
● Fiber: 4 g
Cottage Cheese Salad
Say hello to a refreshing and nutritious delight with our Cottage Cheese Salad – a perfect mid-evening snack that's light, satisfying, and bursting with flavor! This salad is a wonderful blend of creamy cottage cheese, vibrant veggies, and zesty dressing, offering a delightful combination of textures and tastes that's sure to please your palate. Whether you're craving a healthy snack or a quick and easy meal, this recipe is your ticket to a guilt-free indulgence that'll leave you feeling nourished and satisfied.
OURCOTTAGE CHEESE SALAD RECIPE
Ingredients:
● 200g cottage cheese (paneer), cubed
● 1 cucumber, diced
● 1 tomato, diced
● 1/2 red onion, thinly sliced
● 1 bell pepper (any color), diced
● 1/4 cup fresh cilantro or parsley, chopped
● Juice of 1 lemon
● 1 tablespoon olive oil
● Salt and pepper to taste
PREPARATION:
1. In a large mixing bowl, combine the diced cucumber, tomato, onion, bell pepper, and chopped cilantro or parsley.
2. Add the cubed cottage cheese (paneer) to the bowl and gently toss to combine.
3. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper to make the dressing.
4. Pour the dressing over the salad ingredients and toss until everything is evenly coated.
5. Taste and adjust seasoning if necessary. You can also add additional herbs or spices according to your preference.
6. Serve the cottage cheese salad immediately as a mid-evening snack or refrigerate for a while to allow the flavors to meld.
HEALTH FACTS ABOUT COTTAGE CHEESE:
● High in protein for muscle repair and growth.
● Rich in calcium for bone health and strength.
● Low in carbohydrates and suitable for low-carb diets.
● Contains casein protein for prolonged satiety.
● Source of B vitamins for energy metabolism.
● Aids in weight management with its high protein content.
● Supports muscle recovery after exercise.
● Boosts immune function with its protein and vitamin content.
● Versatile ingredient in both sweet and savory dishes.
● Provides essential amino acids for overall health.
● Helps regulate blood sugar levels due to its low glycemic index.
● Contains phosphorus for tissue repair and growth.
● Suitable for vegetarian and keto-friendly diets.
● Supports a healthy metabolism.
● Enhances skin health with its protein and vitamin E content.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE:
● Calories: 120 kcal
● Carbohydrates: 5g
● Protein: 15g
● Fat: 5g
● Fiber: 2g
● Sodium: 200mg
● Potassium: 250mg
● Calcium: 150mg
● Iron: 1mg
● Vitamin C: 20mg
Lentil Soup
Get ready to warm up your evenings with a bowl of hearty Lentil Soup – the ultimate comfort food that's as nutritious as it is delicious! Packed with protein-rich lentils and wholesome vegetables, this soup is a perfect balance of flavors and textures, offering a satisfying and nourishing snack without any added sugars or extra fats. Whether you're craving a cozy evening treat or a healthy pick-me-up, this recipe promises to deliver warmth, comfort, and goodness in every spoonful.
OUR LENTIL SOUP RECIPE
Ingredients:
● 1 cup dried lentils (any variety)
● 4 cups vegetable broth or water
● 1 onion, finely chopped
● 2 carrots, diced
● 2 celery stalks, diced
● 2 cloves garlic, minced
● 1 teaspoon ground cumin
● 1/2 teaspoon turmeric powder
● Salt and pepper to taste
● Fresh parsley or cilantro for garnish
● Lemon wedges for serving
PREPARATION:
1. Rinse the lentils under cold water and remove any debris or impurities. Drain well.
2. In a large pot, heat a little water or vegetable broth over medium heat. Add the chopped onion, carrots, and celery, and cook until softened, about 5 minutes.
3. Stir in the minced garlic, ground cumin, and turmeric powder, and cook for another minute until fragrant.
4. Add the rinsed lentils to the pot, along with the remaining vegetable broth or water. Bring to a boil, then reduce the heat to low and let the soup simmer, partially covered, for about 20-25 minutes or until the lentils are tender.
5. Season the soup with salt and pepper to taste. For a smoother texture, you can use an immersion blender to partially blend the soup, or leave it as is for a chunkier consistency.
6. Serve hot, garnished with fresh parsley or cilantro, and lemon wedges on the side for extra flavor.
HEALTH FACTS ABOUT LENTILS:
● High in protein for muscle repair and growth.
● Rich in fiber for digestive health and satiety.
● Low glycemic index for stable blood sugar levels.
● Contains essential minerals like iron, zinc, and magnesium.
● Supports heart health by lowering cholesterol levels.
● Source of folate for prenatal health.
● Boosts energy levels with complex carbohydrates.
● Aids in weight management with its low-calorie content.
● Contains antioxidants for immune support.
● Regulates bowel movements and prevents constipation.
● Versatile ingredient in various cuisines and dishes.
● Helps regulate blood pressure due to potassium content.
● Enhances bone health with its calcium and phosphorus.
● Suitable for vegan and vegetarian diets.
● Supports a healthy metabolism.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE:
● Calories: 50 kcal
● Carbohydrates: 8g
● Protein: 3g
● Fat: 0.5g
● Fiber: 2g
● Sodium: 100mg
● Potassium: 150mg
● Iron: 1mg
● Calcium: 20mg
● Vitamin C: 2mg
Quinoa Salad with Black Bean
Prepare to tantalize your taste buds with our vibrant Quinoa Salad with Black Beans – a sensational mid-evening snack that's as nutritious as it is delicious! Bursting with colorful veggies, protein-packed black beans, and hearty quinoa, this salad is a delightful medley of flavors and textures that'll leave you feeling energized and satisfied. Whether you're seeking a light and refreshing snack or a wholesome meal, this recipe is your go-to for a guilt-free indulgence that's bursting with natural goodness!
OUR QUINOA SALAD WITH BLACK BEANS RECIPE
Ingredients:
● 1 cup quinoa, rinsed
● 2 cups water or vegetable broth
● 1 can black beans, drained and rinsed
● 1 red bell pepper, diced
● 1 yellow bell pepper, diced
● 1/2 red onion, finely chopped
● 1 cup cherry tomatoes, halved
● 1/4 cup fresh cilantro or parsley, chopped
● Juice of 1-2 limes
● 2 tablespoons olive oil
● Salt and pepper to taste
● Optional toppings: avocado slices, feta cheese, or toasted pumpkin seeds
PREPARATION:
1. In a medium saucepan, bring the water or vegetable broth to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 15-20 minutes or until the quinoa is cooked and the liquid is absorbed. Remove from heat and let it cool.
2. In a large mixing bowl, combine the cooked quinoa, black beans, diced bell peppers, chopped red onion, cherry tomatoes, and chopped cilantro or parsley.
3. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper to make the dressing.
4. Pour the dressing over the salad ingredients and toss until everything is evenly coated.
5. Taste and adjust seasoning if necessary. Add optional toppings like avocado slices, feta cheese, or toasted pumpkin seeds if desired.
6. Serve immediately or chill in the refrigerator for a few hours to allow the flavors to meld.
HEALTH FACTS ABOUT BLACK BEANS:
● High in protein for muscle repair and growth.
● Rich in fiber for digestive health and satiety.
● Low glycemic index for stable blood sugar levels.
● Contains essential minerals like iron, zinc, and magnesium.
● Supports heart health by lowering cholesterol levels.
● Provides sustained energy with complex carbohydrates.
● Aids in weight management by promoting fullness.
● Source of antioxidants for immune support.
● Helps regulate blood pressure due to potassium content.
● Enhances bone health with calcium and phosphorus.
● Versatile ingredient in various cuisines and dishes.
● Supports a healthy metabolism.
● Suitable for vegan and vegetarian diets.
● Helps maintain healthy skin with vitamin E.
● Reduces inflammation with phytonutrients.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE:
● Calories: 120 kcal
● Carbohydrates: 20g
● Protein: 5g
● Fat: 2g
● Fiber: 4g
● Sodium: 200mg
● Potassium: 250mg
● Iron: 1.5mg
● Calcium: 30mg
● Vitamin C: 15mg
Vegetable Stir-Fry with Tofu
Looking for a flavorful and nutritious snack to curb those mid-evening cravings? Say hello to our Vegetable Stir-Fry with Tofu! This vibrant dish is not only bursting with colors and flavors but also packed with wholesome ingredients to keep you feeling satisfied and energized. With tofu as the star protein and an array of fresh vegetables, this stir-fry is a delicious way to indulge without any added sugars or extra fats.
OUR VEGETABLE STIR FRY WITH TOFU RECIPE
Ingredients:
● 200g firm tofu, drained and cubed
● 2 cups mixed vegetables (such as bell peppers, broccoli, carrots, snap peas)
● 2 tablespoons low-sodium soy sauce
● 1 tablespoon sesame oil
● 1 tablespoon rice vinegar
● 1 teaspoon grated ginger
● 2 cloves garlic, minced
● 1 tablespoon cornstarch (optional, for thickening sauce)
● Salt and pepper to taste
● Cooked brown rice or quinoa for serving
PREPARATION:
1. Heat sesame oil in a large skillet or wok over medium-high heat.
2. Add cubed tofu to the skillet and cook until golden brown on all sides, about 5-7 minutes. Remove tofu from the skillet and set aside.
3. In the same skillet, add mixed vegetables and cook until they are tender-crisp, about 5-7 minutes.
4. Meanwhile, in a small bowl, whisk together soy sauce, rice vinegar, grated ginger, minced garlic, and cornstarch (if using).
5. Once the vegetables are cooked, return the tofu to the skillet and pour the sauce over the tofu and vegetables.
6. Stir well to coat everything evenly and cook for another 2-3 minutes, or until the sauce has thickened slightly.
7. Season with salt and pepper to taste.
8. Serve hot over cooked brown rice or quinoa.
HEALTH FACTS ABOUT TOFU:
● High in protein for muscle repair and growth.
● Low in calories for weight management.
● Contains all essential amino acids for health.
● Rich in iron for oxygen transport in the body.
● Supports bone health with its calcium content.
● Lowers cholesterol levels for heart health.
● Provides antioxidants for cellular protection.
● Aids in digestion and promotes gut health.
● Lowers the risk of certain cancers.
● Regulates blood sugar levels.
● Suitable for vegetarian and vegan diets.
● Versatile ingredient in various cuisines and dishes.
● Supports hormone balance with its phytoestrogens.
● Improves skin health with its vitamin E content.
● Enhances satiety and prevents overeating.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: 80 kcal
● Protein: 6g
● Carbohydrates: 8g
● Fiber: 2g
● Fat: 3g
● Saturated Fat: 0g
● Cholesterol: 0mg
● Sodium: 200mg
● Sugar: 2g
● Vitamin A: 20% DV
● Vitamin C: 30% DV
● Calcium: 10% DV
● Iron: 8% DV
