5 Easy Hassle Free Nutritious Recipes

Running out of ideas on what to cook? Here are 5 easy to cook one pot meals or mid day snacks that are nutrititious and tasty. By Dietician Shruti Hirlekar  

Mughalai Groundnut bhel

Ingredients

Groundnuts (½ cup or 28 grams) soaked and steamed
Finely chopped spinach/palak (1 cup)
Kidney beans or rajma (1/4 cup) soaked and steamed
Puffed rice (1 cup)
Rice flakes  (1/2 cup)
Green chutney  as per taste
Dates Chutney as per taste
Salt as per taste.

Directions

Mix all ingredients and eat fresh.
It can be had as a one pot dinner option.

Nutrition facts

• Energy =241 kcal
• Protein =14gms
• This recipe contains all three important food groups (carbohydrates, protein and fiber)
• Dates chutney is a source of vitamin C and iron

Home made Frankie (chapatti pocket)

Ingredients

2 Chapattis (made up of 60 gramdough )
½ cup Finely chopped vegetables like cabbage, spring onion , corn
2 tablespoonTomato sauce
2 tablespoon grated Paneer
1 spoon Pizza masala
Ghee as required
Salt as per taste.

Directions

Stirfry all vegetables in homemade ghee. Add tomato sauce, pizza masala and grated paneer.
Spread this mix on chapatti and make a roll. Toast it on tava using homemade ghee.

Nutrition facts

Energy = 393 kcal
Protein = 14gram
Calcium = 190mg

Arogya khichdi

Ingredients

45 gram Dalia
2 teaspoons Mung dal
2 teaspoons Chana dal
2 tablespoon Chopped vegetables
1 teaspoon Dhania powder
2 spoons Jeera powder
1 teaspoon Green chilli + ginger paste
Salt as per taste

Directions

Mix all the ingredients. Add 3 cups of water.
Pour vagaar on cooked khichdi. Eat with Curd.
Easy to make and digest. Good option for lunch as well as dinner.

Nutrition facts

Energy = 300kcal
Protein = 10gram
Calcium = 83 mg

Green Gram Pudla

Ingredients

1 cup Green Gram Flour
1 cup Chopped onion
1 medium sizedTomato
1/4th bunch Spinach
1/4th bunch Coriander leaves
Salt and pepper as per taste
Green chillies and ginger paste for taste
6 teaspoon Oil

Method

1. Chop the tomato finely without the skin. Also chop the spinach, coriander leaves and onions finely.
2. Mix all the ingredients and with the help of water,make a batter of pouring consistency.
3. Heat a non-stick pan, pour 2-3 tablespoons of the batter. Apply little oil on sides cook on both the sides and remove. Serve hot! Can be eaten with tomato chutney.
4. Note: these pudlas can be made with Bengal gram flour also.

Nutritional value

Brown Rice Pulao

Ingredients

1 Cup Brown rice
1 Finely chopped onion
1 Carrot
½ cup Peas
4 teaspoon Home made butter
5 pods Garlic
3Green Chillies
1 tablespoon Garam masala
Salt as per taste
1¹/₂ cup water

Method

Soak the brown rice in water for 1 hour.
Boil the peas and carrots.
Melt butter in vessel. Saute green chillies onion and garlic till onion is golden brown in colour.
Add water salt and garam masala
Slowly stir in kodri  when water starts boiling. Add the boiled carrots and peas. Cook on low flame.
This pulao can be served with curd.

Nutritive value