Tag: Vegan Recipes

OneWholesomeMeal brings to you a range of best vegan recipes from India and the rest of the world. In some non-vegan recipes, we also share the vegan alternates. Bringing easy to make recipes at your doorstep for good health. Try for yourself today.

 

Impossible Burger

Categories
Afternoon Snack | 3pm Meal Breakfast | 8am Meal Mid-Day Snack | 10 am Meal

Banana Coconut Smoothie

Banana Coconut Smoothie recipe by OneWholesomeMeal
Banana Coconut Smoothie

Who doesn’t like starting their day with a refreshing glass of smoothie?

This Banana Coconut Smoothie is super simple to put together. Power-packed with healthy micro and macronutrients and with a hint of mint, it could almost be your summertime panacea. Works perfectly for those afternoon hunger pangs too.

While I know there are smoothies that use coconut water for the coconut flavor, in my recipe, I went with freshly shredded coconut. It is high on the fat content, so please keep it to just 2-3 tablespoons. It adds a whole lot of natural flavor to the smoothie. Here are all the ingredients that you will need:

  1.  2 Bananas which are preferably very ripe
  2. A little less than one cup of milk. Plus some extra to adjust the thickness later. You may use almond milk, soy milk, or cow’s milk.
  3. About 2 tablespoons of freshly shredded coconut. You can add a bit more if you really like coconut flavor.
  4. 4 to 5 crushed mint leaves. This is optional.
  5. 1/2 teaspoon of cardamom powder
  6. For sweetness, you may rely on the bananas or add 1/2 teaspoon of sugar or jaggery.

For another banana smoothie variation, go here. Scroll down for the detailed recipe of the banana coconut version.

 

Homemade Banana Coconut Smoothie

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Banana Coconut Smoothie

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

Serving Size: 2

Calories per serving: 120

Ingredients

  • Bananas-2 preferably well ripe
  • Milk (Almond/Soy/Cow's)- A little less than one cup plus some extra to adjust thickness later
  • Freshly shredded coconut - 2 tablespoons or a bit more of you really like coconut flavor
  • Mint leaves crushed - 4-5 (optional)
  • Cardamom powder- 1/2 teaspoon
  • Sugar (optional) or jaggery -1/2 teaspoon or to taste

Instructions

  1. In a high speed blender blend all ingredients till smooth , adjust thickness if desired by adding some more milk and blend again for a few seconds
  2. Top with fresh mint leaves, ice and serve chilled
https://onewholesomemeal.com/banana-coconut-smoothie/

 

[kkstarratings]

Categories
Afternoon Snack | 3pm Meal Dinner | 8pm Meal Lunch | 1pm Meal

Veggie Burger | Zucchini and Broccoli Patty

Veggie Burger
Veggie Burger

Move over meat burgers for the ultimate veggie burger is here! The Zuccoli Burger is all you want in your burger and more.

It is very rare that a vegetarian dish is so well appreciated by my boys (do not even get me started on their carnivorous preferences) but this burger was such a welcome change. Loaded with zucchini and broccoli and flavored with delicious herbs, the patty can also be your vegan meal as a healthy side with daal and rice. You can make these zucchini and broccoli patties in advance and freeze them. They are perfect for the lunchbox too. Yes, the possibilities are limitless!

How To Get The Perfect Veggie Burger Patty

  1. The critical step in this recipe is steaming the broccoli. Over steaming makes it too soft and mushy and the final blended mix almost semi-solid. So, be careful not to over steam. Follow these steps to get it right.
  2. Bring water to boil and turn off the heat.
  3. Add a teaspoon of salt to the heated water.
  4. Now add your washed and cleaned broccoli florets to it.
  5. Let it sit in the water for 5-7 minutes before you drain it under cold running water. This latter part is important to halt the cooking process.
  6. Then pat dry the florets on a kitchen towel and blitz in a blender for just a few seconds to a coarse dry consistency.

Scroll down for the full recipe.

Veggie Burger Photography by OneWholesomeMeal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Zucchini-Broccoli Burgers

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Serving Size: 10-12 medium sized patties

Calories per serving: 50

Ingredients

  • Broccoli steamed and blended-1 cup
  • Zucchini , grated and water squeezed out well- 1.5 cups
  • Lime juice-1.5 teaspoons
  • Mexican 4 cheese mix-1/2 cup
  • Ginger-garlic paste- 1 tablespoon
  • Bread crumbs-a little more than half cup to bind the patty well
  • Raisins- 8-10 (optional)
  • Chives or spring onions chopped fine- 2 tablespoons
  • Rosemary sprigs or any herb of choice like coriander or Basil (chopped fine)-1 teaspoon (optional); if using latter two, use 2 teaspoons
  • Green chilies chopped fine (optional)-2
  • Salt-1.5 teaspoon or to taste
  • Oil-2 tablespoon to shallow fry

Instructions

  1. In a deep and wide bowl mix all ingredients well, form into palm sized patties and refrigerate for at least an hour
  2. Then in a wide thick bottomed pan, heat oil and shallow fry till nice and brown
  3. Enjoy hot as a side with rice and daal or in a burger!
https://onewholesomemeal.com/veggie-burger-zucchini-broccoli-patty/

 

[kkstarratings]

Categories
Dinner | 8pm Meal Lunch | 1pm Meal

Zaatar Flavoured Sesame Peanut Okra

Okra
Zaatar Flavoured Sesame Peanut Okra

Okra or Bhindi as us South Asians call it, is one very common summer vegetable. It’s usually a universal favorite amongst kids and adults alike. It is also highly nutritious and is great for one’s gut too.Hence I am constantly looking for different ways to prepare this versatile veggie.

To keep track of the groceries, plan my day better and make sure the family has a variety in food to eat, I plan my meals. However, this was one rare occasion when I didn’t end up cooking what I had originally planned. I was rummaging through my pantry trying to find a packet of turmeric when I eyed the huge packet of zaatar.

I had picked it from a middle-eastern restaurant. After using it a few times in dips and such, I had conveniently forgotten all about it. A sign from heavens above maybe? Sign or not, I decided to cook my okra adding some zaatar flavor to it. And as always, my willingness to mix flavors and be adventurous in the kitchen did not disappoint. Since this fortunate change in a meal plan, I have made this recipe several times. Sharing this keeper with you.

Hope you enjoy it as much as my family and I do.

 

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Zaatar Flavoured Sesame Peanut Okra

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Serving Size: 4

Calories per serving: 80

Ingredients

  • Okra (bhindi)-400 grams
  • Tomato, chopped fine or blended coarsely-2 big sized or 3 small, approximately 1.5 cup
  • White sesame- 1tablespoon
  • Toasted peanuts coarsely pound- 2 tablespoons
  • Zaatar Spice -2 tablespoons + 1 tablespoon
  • Garam Masala-1/2 teaspoon
  • Turmeric-1/2 teaspoon
  • Garlic, minced- 1 teaspoon
  • Ginger-garlic paste- 1 teaspoon
  • Coriander, chopped- 2 teaspoons
  • Green chilies, sliced-1 (optional)
  • Oil-1 tablespoon
  • Salt-1teaspoon or to taste

Instructions

  1. Wash and air dry the okra half an hour before preparing. Once dried, chop off the pointed top and the hard bottom. Then slice the okra vertically into two and further slice each piece into half or as desired
  2. Toast the white sesame in a non-stick skillet on a medium flame with constant stirring till light brown, transfer and keep aside
  3. In the same skillet heat oil and add minced garlic and sauté for a few seconds , then add the toasted sesame and mix well. Keeping the flame on medium all the time, add tomatoes and ginger-galic paste. Cook with occasional stirring until the tomatoes are soft and mushy.
  4. Add garam masala, turmeric and green chilli and mix well. Cook on a medium flame for a minute then add 2 tablespoons zaatar and mix well
  5. Add sliced okra and mix the vegetable well with spices gently. Avoid stirring it too much and whenever you do, try doing it shaking the pan instead of the spatula
  6. Keep the flame to medium and cook till the okra is 70 percent done. Then add salt, mix well and increase flame to medium-high; cook for another 5 minutes stirring intermittently.
  7. Turn off the heat, garnish with the reserved zaatar , peanuts and coriander and serve hot with chapatis.

Notes

Okra is high in fibre and great for gut and also has anti-stress and anti-fatigue benefits. This is a great summer vegetable

https://onewholesomemeal.com/zaatar-flavoured-sesame-peanut-okra/

 

[kkstarratings]

Categories
Lunch | 1pm Meal

Methi Pulaao | Fresh Fenugreek Leaves

Methi Pulaao recipe by OneWholesomeMeal
Methi Pulaao

Fresh Fenugreek or Methi leaves are my other winter favorite after carrots.

These leaves were available abundantly in winters growing up in India. My mother would make it a part of our meals one way or the other. She would add it to lentils, or in rice, make a vegetable stir-fry, or parathas flavored with it. You name it and my mother had it covered! She would even dry a big batch and stock for summers as these greens can be found only in winters.

Methi is one of the greatest gifts from Mother Nature to us. Not only does it taste divine but has a gazillion health benefits from hair to skin to heart and bowels. This is definitely one green, which needs to be included more in our diets. So, I try and make the most of it when it is available in winters, and this time I have also started to dry and stock for the summer.

The pulaao has been a massive hit in the household ever since we first tried it. I add loads of fresh vegetables like mushrooms, carrots, and peas to make this a one-pot meal for the kids. Here is the recipe for you to try:

Methi Pulaao

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Methi(Fresh Fenugreek Leaves) Pulaao

Ingredients

  • Long grained Basmati rice- 1.5 cups
  • Fresh Methi leaves, cleaned and chopped- 2 cups
  • Garlic- 10-12 pods
  • Green chili- 3 or as per taste
  • Other vegetables like mushroom, carrot, green peas- ½ cup
  • Turmeric- ½ teaspoon
  • Ghee-2 tablespoons
  • Cashews, halved- 6-8
  • Raisins or sultanas- 10-12
  • Cumin seeds- ½ teaspoon
  • Salt-1.5 teaspoons or to taste
  • Water- 2 cups (this amount would vary depending on the brand and age of Basmati Rice you use. Ideally the ratio (rice:water) is 1:2.5 for plain cooked rice. However for pulaao one would like slightly stiffer rice with grains which do not stick, hence 1:1.5 is a good ratio. If you are unsure of the amount of water while cooking pulaao, add 1:1 to begin with and you could add additional tablespoons while the rice is cooking. It takes some practice to know which brand of rice uses what amount of water and it is always tricky while making pulaao as you would not drain the water because that would mean draining away the entire flavor too. I recommend testing out your brand of rice a few times beforehand to determine the exact amount of water it completely absorbs to cook to a pulaao consistency.

Instructions

  1. Soak the rice in half an hour before cooking and set aside
  2. Blend garlic and chili to a coarse paste and set aside
  3. In a wide, deep and thick bottomed wok add ghee on a high flame and when hot add cashews, reduce flame to medium and roast till light golden brown and set aside. Stir continuously to avoid burning
  4. In the same wok add cumin seeds and stir till they start to crackle, then add the garlic and chili paste. Cook on medium flame stirring continuously for 2-3 minutes till garlic is golden
  5. Add turmeric powder and mix well
  6. Add chopped methi and cook on a medium flame until the leaves are almost cooked. This would take around 5-7 minutes.Add other vegetables and saute for a minute or two
  7. Drain the soaked rice and add it to the above mix, giving it a good stir
  8. Add water, salt, half a tablespoon of ghee (optional) and cook till done
  9. Serve hot with a side of yogurt or hot chili garlic oil

Notes

Calories (per serving)- 175 Nutrition- Antioxidants/Beta-carotene/Fiber/Vitamin K/Potassium/Protein It did wonders for your-Diabetes/Cholesterol/Heart diseases/ Gut/ Skin/ Immunity/ Hair This is “My 1 pm Meal”

https://onewholesomemeal.com/methi-fresh-fenugreek-leaves-pulaao/

[kkstarratings]

 

 

Categories
Dinner | 8pm Meal

Brussels Sprouts – Grilled and Spicy!

Brussels Sprouts
Brussels Sprouts - Grilled and Spicy

These grilled and spicy brussels sprouts are the perfect balance between yummy and healthy for this festive season. I promise you it does not get better than this.

For us Indians, the festive season started way back in October this year. There’s been no looking back since. Now, apart from loads of fun and laughter, we all know festivities also bring loads of delicious food. More often than not this festive diet is not very forgiving to the waistline. But I strongly believe, festivals are no fun without delicious food. I mean, “khaana toh banta hai!”, right?

Now, thinking a little long-term, I want to enjoy good food in my life as long as I can. Therefore, I continuously look to balance all the sweet treats with healthy meals. And remember, as I always say – healthy doesn’t need to be boring! These spicy, tangy brussels sprouts are proof of that. Ready in minutes, they are a perfect accompaniment to a simple meal of mixed daal or as sides to some grilled fish. You can even top off your salad with it. Try it now and you can thank me later 😉

Also, do check out my festive season party planning guide and let me know if you find it helpful.

 

Brussels Sprouts

 

Brussels Sprouts

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Grilled Spicy Brussels Sprouts

Ingredients

  • Brussels sprouts, washed and halved- 200gm
  • Onion, small, chopped fine- 1
  • Lemon juice, freshly squeezed- 2 tablespoons (you could add more if you want it tangier)
  • Cayenne pepper (you could just skip it if you do not have some at hand)- ½ teaspoon
  • Sambhar Masala-2 teaspoons
  • Salt- ½ teaspoon or to taste
  • Oil-1 tablespoon + ½ teaspoon

Instructions

  1. Mix well lemon juice, cayenne pepper, salt and sambhar masala in a deep bowl and add the halved Brussels sprouts to this marinade. Cover and set aside for 30 minutes
  2. Heat ½ teaspoon oil in a heavy bottomed pan, add chopped onion and stir until it is translucent, then add the marinated sprouts making sure save the marinade for later
  3. Mix well and cook for 2-3 minutes then transfer to a foil lined baking tray, pour the saved marinade all over the sprouts uniformly followed by 1 tablespoon oil and grill at 180 degrees for 20 minutes or until nice and crispy. Serve hot

Notes

Calories (per serving/per drumstick)- 150 Nutrition- Vitamins B1/B6/C/K, Manganese, Folate, Dietary fiber, Potassium, Phosphorous, Omega-3 fatty acids It did wonders for your-Cholesterol/ Antioxidant/Inflammation/Heart diseases/ Gut/ Obesity This is “My 8 pm Meal”

https://onewholesomemeal.com/grilled-spicy-brussels-sprouts/

[kkstarratings]

 

Categories
Afternoon Snack | 3pm Meal Lunch | 1pm Meal

Raw Banana Cutlets With Raisins

Cutlets
Raw Banana Cutlets

And my obsession with cutlets (a.k.a tikkis) continues.

I mean what else does one do? It is quite a balancing act to feed two kids who have very varied tastes when it comes to food. Of course, this does not hold good for junk food of any kind, shape or color! And like this was not hard already, how about doing for three meals a day! If you have kids you know the war that ensues at mealtimes, right?

But I think I have finally found a saving dish. At my home, tikkis never disappoint! One can control the spice quotient without compromising on the taste and camouflage as many veggies as you like within it. Thus making them a complete meal. The other benefits being, the kids feed themselves with minimal mess! Now, isn’t that a blessing? While I make these cutlets, I always hide some raisins or sultanas inside and make it into an edible “treasure hunt” for the kids. Not sure how much they enjoy it though, but it definitely keeps them guessing.

This time it’s the turn of the raw bananas to get mashed into yummy cutlets. Another easy-peasy recipe for you. Let me know how the kids enjoyed this “treasure hunt”!

 

Cutlets

 

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Raw Banana Cutlets

Ingredients

  • Raw banana, medium-sized- 3 (approximately 200gms)
  • Big Potato, boiled and mashed- 1
  • Small onion, chopped fine- 1 (optional)
  • Freshly grated coconut- 2 tablespoons (pre-packed desiccated coconut can be used too)
  • Coriander leaves, chopped fine- 2 tablespoons
  • Green chili chopped fine-1 (optional)
  • Turmeric powder-1/4 teaspoon
  • Amchoor (raw mango powder)- 1 teaspoon
  • Coriander powder-1/2 teaspoon
  • Garam Masala-1 teaspoon
  • Ajwain (caraway seeds)-1/2 teaspoon
  • Cumin seeds- ¼ teaspoon
  • Curry leaves- 6-8
  • Ginger-garlic paste- 1 teaspoon
  • Raisins/Sultanas- 10
  • Salt-1 teaspoon or to taste
  • Oil-2 tablespoons for shallow frying

Instructions

  1. Cut the banana into half (with skin on) and boil in hot water, covered for approximately ten minutes. Drain the water, peel the skin and discard. Once the banana comes to room temperature, mash it well and keep aside
  2. In a wide heavy-bottomed pan add oil, then add cumin seeds and curry leaves when the oil is hot. Once the seeds start to splatter, add ginger-garlic paste, stir well for a minute and add the mashed banana and potato followed by all the powdered masalas, caraway seeds, onion, coconut, green chili and coriander and mix well for another 5 minutes on low heat
  3. Turn off the heat and add salt and raisins and give it one final mix
  4. Once the mixture has cooled down, shape it into desired shape and shallow fry until golden brown

Notes

Calories (per cutlet)- 45 Nutrition- Fiber, Vitamin C, Potassium, Manganese, Vitamin B6, Carbohydrate It does wonders for your-Energy/Gut/Immunity/Sleep/Nerve and Liver function This is “My 1pm/3pm Meal

https://onewholesomemeal.com/raw-banana-cutlets/

[kkstarratings]