SUBSCRIBE for new videos: To all my Indian fans, Happy Diwali. Here’s another Indian Meal Plan. These recipes are vegan friendly, gluten-free and dairy-free. You can enjoy them for breakfast, lunch & dinner. I hope you love these recipes. I like to keep it simple, balanced and moderate. Which is your favourite dish?
Here’s the link to my previous Indian Meal Plan video:
Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
__________
Stay Connected & Follow us!
Joanna Soh:
HER Network:
__________
BREAKFAST – INDIAN PANCAKES
Ingredients (serves 6)
1. 1 cup Rice Flour – 578Cals
2. 1/3 cup Red Onion, diced – 22Cals
3. 1/3 cup Carrot, grated – 35Cals
4. 1 Red Chilli, finely chopped – 18Cals
5. 3 tbsp. Coriander, finely chopped – 1Cals
6. ½ tbsp. Vegetable Oil – 62Cals
7. Approx 1/3 cup Warm Water
8. A pinch of Salt to season.
120Cals per pancake
Steps:
1) In a bowl, mix the rice flour, carrots, onions, chillis and coriander. Combine well.
2) Then add dd in the water, little by little to make the dough.
3) Grease a non-stick pan with oil over medium-low heat.
4) Pour the batter equally onto the pan to cook the pancakes. This should make about 6 pancakes. Don’t worry if the pancakes do not look perfect.
5) Cook for about 3 – 4 mins on one side until it’s lightly browned. Flip over and cook until the pancake is done. Serve warm.
Instead of the typical sugar loaded sweet pancakes, this recipe is packed with vegetables! Have 3 – 4 pancakes for breakfast!
LUNCH – RICE NOODLES UPMA
Ingredients (serves 2)
1. 3oz / 85g Rice Noodles – 309Cals
2. 1 Small Onion, diced – 7Cals
3. 1 Red Chilli, finely chopped – 18Cals
4. 1 sprig of Curry Leaves – 1Cals
5. 1 tbsp. Vegetable Oil – 124Cals
6. 1 tbsp. Channa Dal / Urad Dal – 16Cals
7. ½ tsp. Cumin – 4Cals
8. ¼ tsp. Black Mustard Seeds – 12Cals
9. ¾ cup Mixed Carrot, Corn & Peas – 90Cals
10. ¼ cup Cashew Nut, halved – 160Cals
11. A pinch of Salt to season
12. 2 sprigs Coriander, chopped – 2Cals
370.5Cals per serving
Steps:
1. Soak noodles in boiling water for about 5 minutes or until soft. Drain and set aside.
2. In a non-stick pan, heat oil over medium-high heat.
3. Add in cumin, black mustard seeds and dal. Fry for about 3 – 4 minutes until dal turns lightly golden and fragrant.
4. Then stir in the onions, curry leaves, chilli, cashew nuts and mixed vegetables. Sautee very quickly for 2 – 3 minutes until cashews are slightly roasted.
5. Don’t forget to season with salt.
6. Mix in the noodles and stir until all the ingredients are evenly distributed. Go head and taste your dish, add more salt if needed.
7. Garnish with coriander and serve warm.
Feel free to add a different variety of vegetables. You can even mix protein into the recipe such as tempeh, tofu, egg or meat. Bring this out to work or school!
DINNER – CHICKPEAS SWEET POTATO GREENS IN COCONUT MILK
Ingredients (serves 4)
1. 1 medium Onion, diced – 44Cals
2. 1 Garlic Clove, peeled – 4Cals
3. 1 Ginger piece, thumb-sized, peeled & sliced – 6Cals
4. 1 Red Chilli, finely sliced -18Cals
5. ½ tbsp. Vegetable Oil – 62Cals
6. ½ tsp. Turmeric Powder – 4Cals
7. 1 tsp. Ground Cumin – 8Cals
8. 1 tsp. Garam Masala – 7Cals
9. 2 cups Pumpkin, peeled & diced – 60Cals
10. 1 can Chickpeas, rinsed & drained – 360Cals
11. 150g Sweet Potato Greens – 53Cals
12. 1 cup Coconut Milk – 410Cals
13. 1 cup Vegetable Stock – 31Cals
14. A pinch of salt
267Cals per serving
Total Cals with Rice: 471
Total Cals with 2 Chapati: 487
Steps:
1. In a food processor, add in the onion, garlic, ginger and chilli. Blend very quickly until it becomes a paste.
2. In a large non-stick pan, heat oil over medium-high heat. Fry the paste for 1-2 minutes until fragrant and then add in the spices – turmeric, cumin and masala. Continue to fry very quickly for another minute.
3. Add pumpkin and chickpeas. Stir and mix well.
4. Add the coconut milk and stock. Bring to a simmer and allow all the ingredients to cook for about 20 – 30 minutes until the pumpkin softens and the sauce thickens. Don’t forget to stir occasionally.
5. Once the pumpkin has soften, add in the sweet potato greens and cook until wilted. Season with salt. Serve warm.
Chickpeas are a great source of protein for vegetarians. You can serve this with a cup of rice or 1 – 2 chappati.
39 comments
Anybody do this diet?how to work it?
Wow joaana thank you so much…
Love you from India
Hi jonha
thank you so much for this video. I'm an Indian and am starting to diet 4.5 months after my second baby. this is going to help me for sure.
Please make some more indian meal
what about salt! are we not going to add in any of the 3 dishes?? 😐
Love u as indian lol😘😘😘😘
Thank you ma'am gluten free plus dairy free oh as well as Indian food thank you ma'am
Thank you soo much i was waiting for indian food diet for soo long…thank you mam
I love u joanna I from India happy diwali to u dear. God bless u.
For the pancakes, you can use chickpeas flour ! Higher in protein and fiber
Awesome recipes 👍👍 very helpful
thank u Joanna… love u..
Nice Indian Meal Prep👍
#DashOfDelight"
U can read minf righr?? I thought to ask u then I thought how u know Indian food u r great my greatest love
Lots of love from Tamilnadu 😍😍😍 really ur superb 😊
In India(chhattisgarh) we know sweet potato greens as Kanda bhaji.
Oh I love you Joanna I'm an Indian this is really helpful darling god bless you 😇
have you ever visited India, I recommend you, it's cool!
Mam, you haven't added salt at none of the recipies….
Hi.. U dont use salt??
U are soooo cute n loveable. Ur awesome..
Indian 🇮🇳
Sup recipe
,👍
Thank you Joanna !Love you! From India.
I like pan cake.. yummmy..love from india
Thank you for this❤️
I Recently subscribed your channel madam …❤️love from India 🔥 god bless you ❤️madam
It is very easy to work on your self specially health, but you work become inspiration to all the people who improve their health, I really like you….. love from india 👍
Chana daal😅….how sweet🥰❤️😘
Why didn't I find this channel earlier? She is amazing. Love her content❤️
Kindly share healthy diet plan For Ramadan, as a lots of fried things are there and people end up gaining weight instead of losing it.
how complicated Indian dishes are when compared to the recipes you show
❤️ from India
Lots of love for you from India❤💚💜💛
bro I literally love you😭
I m sooo damn happy to see this video here😘😘💖💖being an indian!!!loved it❤❤this means a hell lot to us!!😍😍😘😘loads of love