關於 is golden curry vegan ，我們在網路上蒐集到這些相關的討論、資訊與評價

Vegan and packed with protein, this Spiced Black Chickpeas by @beyond_the_pill is bursting with flavors! Black chickpeas have higher fiber content compared to white chickpeas, and they also have low GI. It’s such an exciting #meatless meal! 🌱

Ingredients
2 cups black gram or chana
2 medium onions, finely chopped
4-5 cloves garlic, finely chopped
3-4 green chilies, chopped
3-4 tbsp gram flour (besan)
1 tsp whole cumin seeds
1 tsp coriander cumin powder
8-10 curry leaves (I didn’t find it so didn’t add any, but makes a great addition)
1 tsp chili powder
1 tsp turmeric powder
2 tbsp tamarind chutney
3-4 tbsp oil
Salt to taste
1/4cup fresh chopped mint leaves
½ cup fresh chopped cilantro leaves
Lemon wedges for garnish

Method
Wash and soak black chickpeas for 3-4 hours or overnight.
Pressure cook the beans for 30 minutes in 6 cups of water and some salt.
In a large pot, on medium heat, add oil. Add in cumin seeds, then finely chopped garlic and onion and sauté until golden.
Add in all dry spices except gram flour. Mix well.
Add in gram flour and quickly mix so it does not burn. Next, add black chickpeas and mix well.
Stir in tamarind chutney and add boiled potatoes. Add fresh mint and cilantro leaves if you like.
Let it cook on low heat until gravy thickens.
Ready to serve. Enjoy it with rice or with some chips!

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Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh

I grew up eating Indian food often and I love the rich flavours that go into the dishes. Sadly, with a lot of takeaways, Indian food often get a bad rep for being high in calories and extremely unhealthy.

This is not entirely true. When you cook at home, you can control what goes in the dish and you can make them extremely healthy! I’m going to share with you an Indian Meal Prep which is easy-to-follow, delicious and nutritious!

READ BELOW for recipes and steps.
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Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

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I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.

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CHICKEN & FISH TANDOORI
Ingredients (serves 4):
1) 400g Chicken Breast
2) 400g Tilapia Fish
3) 1.5 tbsps. Olive Oil
4) 1/2 cup Plain Yoghurt
5) 4 Garlic Gloves, roughly chopped
6) 2 tbsps. Fresh Ginger, roughly chopped
7) 2 tbsps. Lemon Juice
8) 1 tsp. Ground Coriander
9) 1 tsp. Ground Cumin
10) 1 tsp. Ground Turmeric
11) ½ tsp. White Pepper
12) 1 tbsp. Paprika
13) 1 tsp. Salt

Steps:
1) Cube the chicken breast into chunks and slice the fish.
2) In a blender add the garlic and ginger along with a splash of water and blend to make a thick smooth paste.
3) In a separate bowl add the blended garlic and ginger paste along with the rest of the marinade ingredients - oil, yoghurt, lemon juice and all the spices. Mix well.
4) Marinade the the chicken cubes and fish slices. Leave for 15 - 20 minutes for the meat to soak the flavours.
5) Pre-heat the oven to 220 Celsius / 420 Fahrenheit
6) After 15 minutes, skewer the chicken the wooden skewers and place it on a baking tray.
7) If you don’t the the wooden skewers, you can just place the chicken and fish fillets onto the baking tray.
8) Bake it the oven for 15 - 20 minutes or until just done.
7) Serve the tandoori chicken and fish with cucumber salad.

Total - 1383.5Cals, 61g Fat, 24.3g Carbs, 213.2g Protein
Per serving – 346Cals, 15.25g Fat, 6g Carbs, 53.3g Protein

FRESH CUCUMBER SALAD
Ingredients (serves 4)
1) ½ cup Onion, chopped
2) 1 cup Tomato, chopped
3) 1 cup Cucumber, chopped
4) 1/4 cup Fresh Coriander, chopped
5) 1 tsp. Red Chili powder
6) 2 tbsps. Lemon juice
7) Salt to taste

Steps:
1) Add all the ingredients in a bowl. Mix well.
2) Allow it to chill in the fridge until it’s ready to be served.

Total – 134Cals, 2.44g Fat, 27.6g Carbs, 6g Protein
Per serving – 33.5Cals, 0.61g Fat, 6.9g Carbs, 1.5g Protein

LIGHT VEGETABLE CURRY W/ BASMATI RICE

Ingredients (serves 4):
1) 300g carrot, cut into cubes
2) 200g Spinach, fresh or frozen
3) 1 can (240g) Chickpeas, rinsed and drained
4) 1 can (400g) Diced Tomato
5) ½ cup Light Coconut Milk
6) 1 tbsp. Olive Oil
7) 1 medium Onion, diced
8) 6 Garlic Cloves, minced
9) Thumb-size piece Ginger, minced
10) 1 tbsp. Cumin
11) 1 tbsp. Curry Powder
12) 1 tsp. Paprika
13) Salt & Pepper to Taste

Steps:
1) Sauté the onion and garlic with olive oil, until tender and golden brown, just for about 2 - 3 minutes.
2) Add ginger, cumin, curry powder, paprika, salt and pepper. Stir to combine before adding in the diced tomatoes, chickpeas and spinach.
3) The stir in the coconut milk and bring to a simmer. Reduce heat to low and cook everything together for 10 - 15 minutes before serving.
4) Stir occasionally and serve hot

Total – 1140Cals, 39g Fat, 170g Carbs, 47g Protein
Per serving - 285Cals, 9.75g Fat, 42.5g Carbs, 12g Protein

Per serving with 1 cup Basmati Rice - 476Cals, 10.35g Fat, 82.5g Carbs, 17.6g Protein

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Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh

SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial Whether you’re a vegetarian, vegan or just looking to add more vegetables to your diet, try these healthy VEGGIE BURGER recipes!

You get to satisfy your cravings for burgers, but without the saturated fat.These burgers are high in protein & fibre, but low in fat. Oh, the patties are gluten-free as well!

SNAP & SHARE your pictures. Tag me @JoannaSohOfficial #JSohRecipes

READ below for the recipes and steps.

________________

Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.

Stay connected and follow me:
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1) CURRY CHICKPEA BURGER
Ingredients (4 Patties)
1. 1 can Chickpeas, washed and drained - 290Cals
2. 2 Garlic Clove, minced – 9Cals
3. 2 tbsps. Olive Oil – 138Cals
4. ½ tsp. Cumin – 4Cals
5. ½ tsp. Curry Powder – 3Cals
6. ½ tsp. Cayenne – 4Cals

Steps:
1. Add the chickpeas into a food processor / blender along with the garlic, all the spices and 1 tbsp. of oil. Blend until you get a thick mixture.
2. Using your hands, form the mixture into 4 burger patties.
3. On a non-stick pan, heat 1 tbsp. oil under medium-high heat. Cook the patties on both sides until they are slightly brown and crunchy, for about 5 minutes.
4. Remove from heat and set aside.

Total calories – 448Cals
Calories per patty – 112Cals



2) MUSHROOM BLACK BEAN BURGER
Ingredients (4 Patties)
1. ¾ cup Fresh Mushrooms, finely diced – 12Cals
2. ¾ can Black Beans – 255Cals
3. ½ cup Onion, diced – 32Cals
4. 1 Garlic Clove, minced – 4Cals
5. 1 tbsp. Green Onions, roughly chopped – 2Cals
6. ½ tsp. Cumin – 4Cals
7. 2 tbsps. Olive Oil – 138Cals
8. Salt and pepper, to taste


Steps:
1. So, the first step is to saute the garlic and onion for 3 to 5 minutes, until they are soft and fragrant.
2. Add in the chopped mushrooms, green onions and cumin. Saute for another 5 minutes, or until mushrooms are cooked through. Remove from heat and allow the mixture to cool down.
3. In a bowl, roughly mash the black beans. I like to keep it chunky.
4. Then combine the mashed beans with the onion and mushroom mixture and flavor it with salt and pepper. Mix until all ingredients are well combined.
5. Using your hands, shape the mixture into 4 equal patties, about ¾ to one inch thick.
6. On a non-stick pan, heat 1 tbsp. oil under medium-high heat. Cook the patties on both sides until they are slightly brown and crunchy, for about 5 minutes.
7. Remove from heat and set aside.

Total Calories – 447Cals
Calories per patty – 112Cals



3) TOFU CHIA BURGER
Ingredients (4 Patties)
1. 1 block (250g) Extra Firm Tofu – 220Cals
2. ½ cup Onion, diced – 32Cals
3. 1 tbsp. Green Onions, roughly chopped – 2Cals
4. 1 part Chia Mixture (1 tbsp. Chia Seeds + 3 tbsps. Water) – 69Cals
5. 1 Garlic Cloves, minced – 4Cals
6. 2 tbsps. Soy Sauce – 18Cals
7. Salt and pepper to taste
8. 1 tbsp. Oil for frying - 138Cals

Steps:
1. Blend the tofu along with all the rest of the ingredients; onions, green onions, garlic, salt and pepper, chia mixture and soy sauce. Blend until you form a tofu paste. The chia mixture binds the tofu mixture together.
2. Next, gently form the tofu mixture into patties, pressing everything together to form round patties about ¾ to 1-inch thick. This will make you about 4 patties.
3. Lightly pan-fry the patties until lightly golden brown and crisp for about 5 to 6 minutes on each side.
4. Remove from heat and set aside.

Total Calories – 414Cals
Calories per patty – 104Cals

SUBSCRIBE for new videos: https://www.youtube.com/user/joannasohofficial 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: https://www.youtube.com/watch?v=-Bgm-iEULxA

Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
__________

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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.