3 vegetarian protein snacks recipes

Peanut chaat (Suitable for vegans)

Ingredients

• Raw peanuts – 1 cup
• Onion -1 medium sized
• Tomatoes – 1 de-seeded
• Raw mango – 1/3 cup
• Carrot – ¼ cup grated finely
• Green chillies – 1 finely chopped
• Red chilli powder – ¼ tsp
• Roasted cumin powder –½ tsp
• Chaat masala – ½ tsp
• Lemon juice to taste
• Coriander leaves – 3 tsp finely chopped
• Salt as needed

Preparation Method

1. Soak peanuts overnight and pressure cook with salt until soft. Leave it to cool.
2. Finely chop onions, tomatoes, green chillies and raw mangoes.
3. Set aside some chopped coriander leaves and grated carrots for garnishing.
4. In a bowl, combine all the above ingredients and garnish with finely chopped coriander leaves and grated carrots.

Oven roasted chick peas (Suitable for vegans)

Ingredients

• Dried chick peas – 1 cup
• Oil – 1 tsp
• Chilli powder – ½ tsp
• Roasted cumin powder – ¼ tsp
• Salt to taste

Preparation Method

1. Soak chick peas overnight and pressure cook for 3 whistles with just enough water and salt.
2. Drain the water completely and spread the chick peas on a kitchen towel for 30 minutes to dry.
3. In a bowl mix oil, chilli powder, cumin powder, little salt and toss the chick peas in it until well coated.
4. Preheat the oven at 180 degree C for 5 minutes. Spread the chick peas on a baking tray lined with aluminum foil and bake for about 30 – 40 minutes or until golden brown and crunchy.  Stir in between to prevent them from getting burnt.
5. Once cooled, store it in an air tight container and enjoy!

Note: If using canned chickpeas, you can skip the first step.

Dry fruit and nut energy balls

Ingredients

• Dates – 500 grams pitted
• Nuts – 1 cup [mix of almonds, pistachio, cashew nuts and walnuts]
• Raisins – ¼ cup
• Honey – 2 tsp
• Ghee – 3 tsp
• Roasted sesame seeds as needed

Preparation Method

1. Toast all the nuts separately and grind it coarsely.
2. Heat a tsp of ghee and fry the raisins until they puff up.
3. Heat 2 tsp of ghee, add dates, honey and sauté until dates become soft.
4. Add the nuts, raisins and mix well.
5. Grease your hands with ghee and make balls when the mixture is warm.
6. Roll them on roasted sesame seeds and store it in an air tight container.

The post Healthy vegetarian protein snacks appeared first on Complete Wellbeing.

Here’s how you can make Creamy Mushroom Pasta at home.

Recipe for Creamy Mushroom Pasta

Ingredients

• 150g pasta [any variety]
• 2 tbsp butter
• 1 medium sized onion
• 5 – 6 garlic cloves, minced
• 200g mushroom [any variety]
• 2 tbsp all purpose flour [maida]
• 1 cup milk
• ¼ cup grated mozarella cheese
• 1 tsp dried basil
• 1 tsp dried oregano
• Pepper powder [for taste]
• Salt [for taste]

Preparation method

1. In a large pot, bring plenty of water to boil with a little salt.
2. Add the pasta and cook for 7 – 9 minutes until tender but not too soft. Reserve 2 – 3 tbsp of water, drain the rest of the water and set the pasta aside.
3. Clean mushrooms and chop them.
4. Heat butter in a saucepan, add onions, garlic and cook until the onions turn transparent.
5. Add chopped mushrooms and cook till they are tender. Add the flour and cook for another two minutes or until the raw smell goes away. Lower the heat and gradually add milk, little at a time, stirring constantly until the sauce is smooth without lumps.
6. Add cheese, pepper powder, dried basil, oregano and salt [as required].
7. Add the cooked pasta along with the reserved water and simmer for another two minutes. Top it off with grated cheese, if needed, and serve hot. Enjoy!

The post Gourmet at home: Creamy mushroom pasta appeared first on Complete Wellbeing.

Ingredients

• 200g button mushroom
• 2 tbsp garlic cloves, minced
• ⅓ cup finely chopped onions
• 2 tbsp finely chopped capsicum
• 1 tsp oil
• Grated mozzarella cheese
• Pinch of turmeric powder
• 1 tsp coriander powder
• 1 tsp chilli powder
• Salt [as per taste]

Preparation method

1. Clean the mushrooms and carefully twist the stem to remove it. Chop the stems finely.
2. Add oil to the pan. Add garlic and onions and saute till the onions turn transparent.
3. Toss in the capsicum and cook for a few minutes. Add the chopped mushroom stem, salt and all the spices. Cook until all the moisture evaporates. Leave it to cool.
4. Brush the mushroom caps with olive oil. Using a small spoon, fill each mushroom cap with the stuffing, pressing slightly to fill the caps well.
5. Preheat the oven at 180⁰ C for 10 minutes. Arrange the stuffed mushrooms on a baking tray and grill for five minutes.
6. Remove them from the oven, sprinkle some grated cheese on top and grill for another two minutes. Serve hot.

The post Cheese stuffed button mushrooms appeared first on Complete Wellbeing.

Ingredients

• 6 – 7 slices fresh baguette, cut diagonally
• 2 tbsp olive oil
• 4 – 5 garlic cloves, minced
• 200g button mushroom
• Few drops of balsamic vinegar
• ¾ tsp thyme
• Freshly grated pepper [for taste]
• Salt [for taste]

Preparation method

1. Slice Baguette diagonally into 1″ slices.
2. Preheat oven at 180⁰ C [broiler mode]. Place the bread slices and toast until golden brown and crisp. You can also toast it in a toaster or skillet, brushing a little olive oil.
3. Remove from oven and while hot, lightly rub the bread slices with a peeled garlic clove.
4. Heat olive oil in a pan, add minced garlic and chopped mushroom. Cook the mushroom for a few minutes on high heat, stirring constantly. Add few drops of balsamic vinegar and cook for a few more seconds. Add thyme, salt and pepper powder to taste. Remove from heat.
5. Spoon the mushroom mixture  on top of the toasted baguette slices. Drizzle a little olive oil and enjoy mushroom bruschetta immediately.

The post Easy mushroom bruschetta appeared first on Complete Wellbeing.

Ingredients

• Brown rice [cooked] – 1 cup
• Onions finely chopped – 1
• Ginger –  ½ inch piece finely chopped
• Garlic – finely chopped – 1 tbsp
• Green chilli – 1 finely chopped
• Double beans [cooked] – ¼ cup
• Vegetables – ¾ cup [carrot, beans, cabbage and bell pepper]
• Oil – 1½ tbsp
• Salt and pepper powder to taste
• Lemon juice – 1 to 2 tsp

Preparation method

1. Cook brown rice, fluff it with a fork and let it cool. [Soak brown rice for 1 hour prior to cooking].
2. Chop all the vegetables finely.
3. Heat oil in a pan; add finely chopped onions, garlic and ginger. Sauté until onions turn transparent.
4. Add all the vegetables except bell pepper and sauté on high heat for 2 – 3 minutes stirring continuously. The vegetables should retain their crispiness.
5. Then add bell pepper and sauté for a few more seconds on high heat.
6. Reduce the flame, add cooked double beans, cooked rice, salt and pepper powder. Toss gently and switch off the flame. Add lemon juice, mix well and serve hot.

The post Brown rice with vegetables and double beans appeared first on Complete Wellbeing.

Here I have used mushrooms to make a frittata. Frittata is an egg-based baked dish. It can also be made in a covered pan on the stove. A frittata is somewhere between an omelette and a quiche.

Ingredients

• 1 tsp oil
• ¼ cup chopped onion
• 1 tbsp garlic, minced
• ¼ cup chopped capsicum
• 1 ¼ cup chopped mushroom
• 4 eggs
• ¼ cup milk
• 2 – 3 tbsp grated mozzarella cheese
• 1 tbsp spring onion greens
• Salt and pepper powder [for taste]

Preparation method

1. Break eggs into a bowl, add milk and beat well. Add salt, pepper powder, spring onion greens and cheese to the mixture.
2. Heat oil in a pan, add onion, garlic and saute until onions turn soft. Add capsicum and saute for a few more minutes. Add mushrooms and cook until light brown.
3. Remove from heat and add the egg mixture. Stir well to combine.
4. Bake in a preheated oven for 10 – 15 minutes or until set. Remove from oven, add grated cheese on top and bake for another 2 minutes or until the cheese melts.
5. Slice and serve hot.

The post Try this mushroom frittata for a quick and healthy breakfast appeared first on Complete Wellbeing.

This healthy version of rice kheer uses brown rice and jaggery, instead of sugar. Brown rice is rich in fibre and is a good source of manganese and selenium. Jaggery is rich in iron and is definitely a better choice than sugar. This is a vegan version of kheer made by replacing dairy with coconut or almond milk.

Ingredients

• Brown rice – 2½ tbsp
• Jaggery – ⅓ cup
• Coconut or almond milk – 2 cups
• Cashew nuts, pistachio, almonds –1 tbsp each, roasted and chopped
• A pinch of ground cardamom powder

Preparation method

1. Grind brown rice coarsely like rava and soak it in ¼ cup of water for 1 hour. Cook brown rice until soft.
2. Dissolve jaggery in little water and filter it to remove impurities.
3. Combine milk and cooked rice in a pan and cook on low flame, keep stirring to avoid curdling. Do not boil the milk.
4. Add jaggery water, cardamom powder, mix well and switch off the flame.
5. Garnish with nuts and serve either warm or cold.

Note: Jaggery water should be at room temperature.

The post This brown rice vegan kheer is to die for appeared first on Complete Wellbeing.

Ingredients

• Brown rice rava– ½ cup [coarsely ground brown rice]
• Tur dal – 1 tbsp
• Grated coconut – ¼ cup

For the seasoning

• Oil – 1½ tbsp
• Mustard seeds – 1 tsp
• Urad dal – 1 tsp
• Bengal gram dal – 2 tsp
• Hing – a pinch [asafoetida]
• Curry leaves

Preparation method

1. Grind brown rice coarsely like semolina.
2. Soak brown rice rava in 1½ cup of water for 1 hour.
3. Soak tur dal for 20 minutes. Drain the water and grind it coarsely.
4. Heat oil in a pan, add mustard seeds, when it splutters add hing, urad dal, bengal gram and curry leaves.
5. When dal turns golden brown, add the ground tur dal and coconut.
6. Sauté for a few seconds and add brown rice rava along with the water. Add salt as needed and pressure cook for 1 whistle. Then simmer for another 5 – 6 minutes and turn off the heat.
7. Once the pressure subsides, open and mix the contents well. Serve hot with tomato chutney.

The post Brown rice upma for those who are off wheat appeared first on Complete Wellbeing.

Ingredients

• Raw peanuts – 1 cup
• Onion -1 medium sized
• Tomatoes – 1 de-seeded
• Raw mango – 1/3 cup
• Carrot – ¼ cup grated finely
• Green chillies – 1 finely chopped
• Red chilli powder – ¼ tsp
• Roasted cumin powder –½ tsp
• Chaat masala – ½ tsp
• Lemon juice to taste
• Coriander leaves – 3 tsp finely chopped
• Salt as needed

Preparation method

1. Soak peanuts overnight and pressure cook with salt until soft. Leave it to cool.
2. Finely chop onions, tomatoes, green chillies and raw mangoes.
3. Set aside some chopped coriander leaves and grated carrots for garnishing.
4. In a bowl, combine all the above ingredients and garnish with finely chopped coriander leaves and grated carrots. Your peanut chaat is ready to be relished

The post Try this peanut chaat recipe to satisfy your street food craving appeared first on Complete Wellbeing.

An energy ball or bar made of dates and nuts is best eaten as a post-workout snack or between meals as eating 6 – 7 dates provides about 130 calories.

These energy balls last up to 15 days if you refrigerate them in an air-tight container. You could even flatten them out in a tray and cut them in squares if you like.

Ingredients

• Dates – 500 grams pitted
• Nuts – 1 cup [mix of almonds, pistachio, cashew nuts and walnuts]
• Raisins – ¼ cup
• Honey – 2 tsp
• Ghee – 3 tsp
• Roasted sesame seeds as needed

Preparation method

1. Toast all the nuts separately and grind them coarsely.
2. Heat a tsp of ghee and fry the raisins until they puff up.
3. Heat 2 tsp of ghee, add dates and sauté until dates become soft.
4. Add the nuts, raisins, honey and mix well.
5. Grease your hands with ghee and make balls while the mixture is still warm.
6. Roll them on roasted sesame seeds to coat them well and store in an air tight container.

The post These delish energy balls can be a great post-workout snack appeared first on Complete Wellbeing.