Dr. Thasneem's Free Healthy Recipes
Wholesome Recipes to Nourish Your Body and Delight Your Taste Buds
Spinach Omelet with Boiled Green Moong
A wholesome, protein-packed dish combining the goodness of spinach and boiled green moong. This nutritious omelet is rich in fiber, iron, and essential vitamins, making it perfect for a healthy breakfast or light dinner. Quick to prepare, it keeps you energized and supports your fitness and wellness goals.
Ingredients:
Instructions:
Nutritional Benefits:
Ingredients:
- 2 eggs (or egg whites for a lighter option)
- 1/4 cup boiled green moong (mung beans)
- 1/2 cup fresh spinach, chopped
- 1 small onion, finely chopped
- 1 green chili, finely chopped (optional)
- 1/4 tsp turmeric powder
- Salt and pepper to taste
- 1 tsp olive oil or ghee
Instructions:
- In a bowl, whisk the eggs with salt, pepper, and turmeric powder.
- Add the boiled green moong, chopped spinach, onion, and chili to the egg mixture. Mix well.
- Heat olive oil or ghee in a non-stick pan over medium heat.
- Pour the egg mixture into the pan and spread evenly.
- Cook for 2-3 minutes until the base is set, then flip and cook the other side until golden brown.
- Serve hot with a side of yogurt or a fresh salad.
Nutritional Benefits:
- High in protein and fiber for sustained energy.
- Packed with iron, vitamins, and antioxidants from spinach.
- A balanced meal, ideal for breakfast or a light dinner.
Stuffed Moong Dal Dosa with Onion and Tomato Chutney
Stuffed Moong Dal Dosa with Onion and Tomato Chutney is a nutritious, protein-packed delight. Made with green moong dal, flavorful stuffing of spiced veggies, and paired with tangy chutney, it’s perfect for a healthy meal. This wholesome recipe offers a balance of taste, health, and satisfaction in every bite!
Ingredients:
Instructions:
Nutritional Benefits:
Ingredients:
For the Dosa:
- 1 cup green moong dal (soaked overnight)
- 1/4 cup rice (soaked overnight)
- 1 green chili (optional)
- 1/2 tsp cumin seeds
- Salt to taste
For the Stuffing:
- 1/2 cup mashed boiled potatoes
- 1/4 cup grated carrots
- 1/4 cup finely chopped onions
- 1/2 tsp turmeric powder
- 1/2 tsp red chili powder
- 1/2 tsp cumin seeds
- 1 tbsp oil
- Salt to taste
For the Onion and Tomato Chutney:
- 2 medium tomatoes (chopped)
- 1 medium onion (chopped)
- 2 garlic cloves
- 1/2 tsp mustard seeds
- 2 dried red chilies
- 1 tsp oil
- Salt to taste
Instructions:
To Prepare the Dosa Batter:
- Blend the soaked moong dal, rice, green chili, cumin seeds, and salt into a smooth batter. Add water to adjust consistency.
To Prepare the Stuffing:
- Heat oil in a pan and add cumin seeds.
- Add onions and sauté until translucent.
- Mix in the mashed potatoes, carrots, turmeric powder, red chili powder, and salt. Cook for 2-3 minutes. Set aside.
To Prepare the Onion and Tomato Chutney:
- Heat oil in a pan, add mustard seeds and let them splutter.
- Add garlic, dried red chilies, onions, and tomatoes. Cook until soft.
- Blend the mixture into a smooth chutney and season with salt.
To Make the Stuffed Dosa:
- Heat a non-stick pan and pour a ladle of batter. Spread it thinly into a circle.
- Cook until the edges lift, then flip. Spread the prepared stuffing on one side and fold.
- Serve hot with onion and tomato chutney.
Nutritional Benefits:
- High in protein and fiber for sustained energy.
- A nutrient-packed meal suitable for healthy eating and weight management.
Egg Dosa
Egg Dosa is a protein-packed, nutritious breakfast option combining crispy dosa with a flavorful egg topping. Made with rice and urad dal flour, this dish is rich in protein and healthy fats. Perfect for a quick, healthy meal, it’s delicious when served with chutney or sambar!
Ingredients:
Instructions:
Nutritional Benefits:
Ingredients:
- 1 cup rice flour
- 1/2 cup urad dal flour (or soaked urad dal)
- 1/4 cup water (adjust for batter consistency)
- 1 egg (per dosa)
- 1/4 tsp cumin seeds
- Salt to taste
- 1/2 onion, finely chopped
- 1/2 tomato, finely chopped (optional)
- Fresh coriander leaves (optional)
- 1 tsp ghee or oil (for cooking)
Instructions:
- In a bowl, mix rice flour, urad dal flour, salt, and cumin seeds. Add water gradually to form a smooth batter.
- Heat a non-stick tawa or pan over medium heat. Brush lightly with ghee or oil.
- Pour a ladle of batter onto the pan and spread it into a thin circle.
- Crack an egg directly onto the dosa. Spread the egg evenly with a spoon to cover the surface of the dosa.
- Sprinkle chopped onions, tomatoes, and coriander on top of the egg.
- Let it cook until the edges turn golden brown and the egg is cooked through.
- Fold the dosa and serve hot with chutney or sambar.
Nutritional Benefits:
- High in protein from both the egg and urad dal flour.
- A great source of healthy fats and fiber.
- Boosts energy and is perfect for a protein-packed breakfast.
Ven Pongal (South Indian Rice and Moong Dal Dish)
Ven Pongal is a wholesome South Indian dish made by cooking rice and moong dal together, seasoned with ghee, cumin, black pepper, and ginger. It’s a nutritious, easy-to-digest meal, often enjoyed for breakfast or dinner. Pair it with coconut chutney or sambar for a complete, satisfying meal.
Ingredients:
Instructions:
Nutritional Benefits:
Ingredients:
- 1 cup rice
- 1/4 cup yellow moong dal (split yellow lentils)
- 1 tbsp ghee
- 1/2 tsp black pepper
- 1/4 tsp cumin seeds
- 1/2 inch ginger, finely chopped
- 2-3 green chilies, slit
- 10-12 cashew nuts
- 1/4 tsp hing (asafoetida)
- Salt to taste
- Fresh coriander leaves (optional)
Instructions:
- Wash rice and moong dal together and set aside.
- Heat a pan and dry roast moong dal for 2-3 minutes until it turns light golden.
- In a pressure cooker, add the rice, roasted moong dal, 4 cups of water, and salt. Cook for 3-4 whistles.
- In a separate pan, heat ghee. Add cumin seeds, black pepper, chopped ginger, and green chilies. Sauté for a minute.
- Add cashew nuts and fry until golden. Add hing and mix well.
- Once the rice and dal mixture is cooked, mash it slightly and mix in the ghee tempering.
- Stir well and cook for another 2-3 minutes on low heat.
- Garnish with fresh coriander leaves and serve hot with coconut chutney or sambar.
Nutritional Benefits:
- A comforting, protein-rich dish.
- Easy to digest and perfect for a light dinner.
- Rich in healthy fats and great for digestion.