Plant Powered Tuesdays

Monday or Sunday its always meatless at our home.  Meatless doesn’t have to be always tofu as most think. Tofu is in my menus but not that often and yet my menus are high protein. What I am going to share is a typical Indian style of eating vegetables, dal, yogurt with roti ( flat bread). Los Angeles being home to so many immigrants is a nice place to adventure. I get fresh sprouted legumes from east Asian markets and they are reasonably priced as well. Sprouted legumes minimizes by prep work which is typical of Indian cooking. Also cooking is fast.    Check out Sprouts medley which you can cook in 5-7 minutes. This can meet 70% of vitamin C and 14% of iron needs apart from fiber and protein. Here are the recipes you need for one of your meal for a desirable amount of vegetarian protein.

Sprouts medley: cooking time 5-7 min

Ingredients: pea sprouts 1cup , 3/4c Pea sprouts, 1 cup chopped tomatoes, 1/4cup peas 1/2tsp turmeric powder, 1/2tsp mustard seeds , 1/2 tsp white lentils, 1 tsp oil. Heat oil in a pan and let lentils and mustard seeds splutter. Add tomatoes and cook for a minute and then add sprouts. Cook for another 2 to 5 minutes. Eat plain or roll this in Indian flat bread.

Rajmah ( kidney beans curry) cooking time: 10 minutes

Wash 1 can kidney beans thoroughly in running water and drain water out. In a pan heat 2tsp oil and sautée onions 1/2 cup ground , 1 cup tomato purée and sautee until oil separates. Add kidney beans and 1 chopped chili. Add water as desired and boil until thick. It’s ready to be served with flat bread or hot rice.

Raita: 

Beat 1/2 cup of yogurt and dilute it with little water . Add grated cucumbers for summer cool effect . I added boondi available in Indian stores as it had been lying in pantry since long.

Serve all the dishes with Indian flat bread called roti.

 Nutrition: 23 grams protein

 

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