Faridabad-based Priya Gupta,  founder of popular YouTube channel ‘Recipes tried and true’, shares three nutritious vegetarian recipes

 

Stuffed litchi sandesh

(5 servings)

Ingredients

• 8 fresh litchis (deseeded)
• 1 cup fresh chenna
• 1 tsp rose sherbet / Roohafza
• 2-3 tbsp powdered sugar
• Kesar (saffron) strands dissolved in milk
• Pistachios and almonds

Preparation guide

• Mash fresh chenna with your palms. The mix should be smooth and not grainy.
• Add sugar and rose syrup. Mix well.
• Stuff litchis with this sandesh mix. Set aside.
• Garnish with chopped pistachios and almonds and kesar milk.
• Keep in the fridge for an hour. Serve chilled.

Health benefits

Litchis are rich in Vitamin C and chenna in protein. Kesar aids digestion, while pistachios and almonds provide healthy fats and vitamin E, which supports brain health.

 

Tandoori idli tikka

(4 servings)

Ingredients

• 10-12 mini idlis
• 1 capsicum
• 1 tomato
• Yogurt for marination
• Kasuri methi
• Salt
• ½ tsp chaat masala
• 1 tsp kashmiri lal mirch
• Pinch of amchur

Preparation guide

• Prepare/steam mini idlis using mini idlis plate.
• Mix yogurt and all masalas.
• Marinate idlis and chopped vegetables for 30 minutes in the yogurt mix.
• Arrange idlis on skewers. Roast on a low flame.
• Sprinkle lemon and chaat masala. Serve hot.

Health benefits

Mini idlis, made from fermented rice and urad dal, are rich in probiotics which are good for gut health. Capsicum and tomato provide vitamins A and C which boost immunity. Yogurt has calcium which strengthens bones, while spices like kasuri methi and amchur aid digestion.

 

Quinoa pulao

(2 servings)

Ingredients

• 1 cup quinoa
• 1½ to 2 tablespoon oil or ghee
• 1 chopped onion
• ½ cup chopped carrots
• ¼ cup green peas
• 2-3 chopped green beans
• 1 chopped tomato
• Mint leaves
• ½ cup sweet corn
• ½ cup chopped capsicum
• ¾ tsp garam masala
• ¼ tsp turmeric powder
• ¼ tsp red chilli powder
• ½ tsp salt
• Chaat masala
• Amchur
• ½ tsp mustard seeds
• Some curry leaves

Preparation guide

• Pour quinoa into a large bowl. Add 3 to 4 cups of water. Wash well. Drain water.
• Pressure cook soaked quinoa with salt and turmeric for two whistles.
• Heat oil in a pan. Add mustard seeds and curry leaves, let them splutter. Add all the whole spices.
• Add chopped onions and sauté until they turn golden.
• Reduce flame and stir in salt, garam masala, turmeric, and chilli powder.
• Add chopped vegetables and stir-fry for 60 seconds.
• If using tomato, then sauté until it turns mushy.
• Add boiled quinoa and sauté it.
• Reduce flame and let the quinoa pulao simmer for 5 to 7 minutes.
• Squeeze some lemon juice.
• Serve hot with raita or chutney.

Health benefits

Quinoa is rich in protein and fibre which aids growth and improves digestion. Vegetables such as carrots, peas, and capsicum provide vitamins A, C, and antioxidants that boost immunity. Turmeric and curry leaves reduce inflammation, while ghee aids nutrient absorption.