Preparing this healthy meal takes a maximum of 1 hour, when you really want to eat full but do not wish to spent too much time in the kitchen for doing so, on any regular day this structure or construction of a healthy meal is perfect.
Stress-Free Recipe For A Regular Healthy Meal:
This healthy or balanced diet meal consist of:
Fresh Green Peas and Potato Gravy:
Quantity of vegetables –
Legume: Approximate 250 gm of green pea pods
Potatoes: Approximate 250 gm
Add mashed pieces of 4 garlic cloves in adequate quantity of warm, any mild-flavour vegetable oil (I blended the oil with leftover oil used to fry a non-vegetarian food for flavour – optional), blend the mix with fresh green peas and potato pieces, smidgen the mix with salt – according to preference of flavour, add the mix with ¼ tbsp. of turmeric powder and ¼- ½ tbsp. of aagri masala (a rustic blend of spices from the Agri folks of Maharashtra, this masala/spice mix has a distinct lovely flavour with moderate level of pungency), blend the mix with ½ a glass of water for the vegetables to cook, cook the vegetable mixture until the vegetables turn tender.
Some Changes: Instead of adding garlic cloves, you can opt to add 1/2 tsp. of asafoetida powder to the warm blend of the vegetables (this spice is used as a digestive aid, it plays a critical flavoring role in vegetarian cuisine by acting as an umami enhancer), and aagri masala can be replaced by sambhar masala (this spice powder mix is a blend of these ingredients: coriander, chilli, fenugreek, cumin, curry leaves, edible common salt, Bengal gram, green gram, black gram, black pepper, cassia bark, turmeric, asafoetida and refined cottonseed oil) or any other garam masala.
Serving size: approx. 4-5
Cooked Rice: Pour the rice in a thick bottom, medium-size, handi or saucepan; rinse the rice for about 2 – 3 times, then immerse rice in water – filled almost up to the utensil’s brim, add a tsp. of salt, keep the rice for cooking in medium heat, when a thick layer of cooked rice floats on top – switch-off the stove, and completely drain the water, reheat the cooked rice at low-heat for about 1 – 2 seconds, and cover the utensil for few minutes.
Cooked rice can be replaced by chapatti/whole wheat bread/multigrain bread
Curd: A simple strategy to prepare curd at home is, add 250 grams of plain curd to a liter of milk, and keep it covered for 8 to 12 hrs. Later on, refrigerate the curd for further use. For weight-watchers and people suffering from high cholesterol levels, low-fat milk is a better option for making curd.
Curd can be replaced by buttermilk
Raw Vegetable Salad: Slices of any raw vegetable flavored with a pinch of salt
Hard-Boiled Egg/Omelette/Fried Egg (optional)
Wishing You A Wonderful Day