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Baked Samosa with Quinoa Filling
A twist on the traditional fried samosa, this baked samosa filled with quinoa is not only lower in calories but also retains all the flavor you've come to expect. Quinoa adds a protein punch that helps you feel full longer, making it ideal for weight loss.
Ingredients:
- 1 cup quinoa, rinsed and drained
- 2 cups water
- 1 tbsp olive oil
- 1 onion, finely chopped
- 1 cup peas (fresh or frozen)
- 1 cup carrots, finely diced
- 1 tsp cumin seeds
- 1 tsp coriander powder
- 1/2 tsp turmeric powder
- 1/2 tsp garam masala
- Salt to taste
- Pastry sheets (or phyllo dough)
- Cooking spray
Steps:
- Preheat the oven to 375°F (190°C).
- Cook the quinoa by combining it with water in a saucepan. Bring to a boil, then reduce heat and simmer until the quinoa is cooked and water is absorbed (about 15 minutes).
- In a skillet, heat olive oil over medium heat. Add cumin seeds, and once they start to crackle, add chopped onions. Sauté until translucent.
- Add peas, carrots, coriander powder, turmeric, and salt. Cook till vegetables are tender.
- Add cooked quinoa to the veggie mix and stir in garam masala. Remove from heat and let it cool.
- Cut the pastry sheets into strips. Place a spoonful of quinoa filling at one end and fold into triangles.
- Place samosas on a baking tray lined with parchment paper. Lightly spray with cooking oil.
- Bake for 20-25 minutes or until golden brown and crispy.
**Health benefits:** By baking instead of frying, you significantly reduce oil consumption. Quinoa is a rich source of protein, fiber, and essential amino acids, making these samosas both healthy and filling.
Zucchini Malai Kofta
Zucchini takes center stage in this baked kofta dish, replacing the traditional potatoes, which helps cut down on carbs. By opting for a cashew cream sauce, you also reduce the heavy cream content traditionally used in malai kofta.
Ingredients for Kofta:
- 2 cups grated zucchini
- 1 cup paneer, crumbled
- 1/2 cup chickpea flour
- 1/2 tsp cumin powder
- Salt to taste
- Oil spray
Ingredients for Sauce:
- 1 cup cashew nuts, soaked and blended into a smooth paste
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 2 tomatoes, pureed
- 1/2 tsp cumin seeds
- 1 tsp garam masala
- Salt to taste
- 1/2 tsp turmeric powder
- 1 tbsp olive oil
Steps:
- Preheat the oven to 375°F (190°C).
- Squeeze excess moisture from grated zucchini. Combine with paneer, chickpea flour, cumin, and salt. Form small balls.
- Place koftas on a baking sheet and spray with oil. Bake for 20 minutes, turning midway for even cooking.
- For the sauce, heat olive oil in a pan, add cumin seeds. Once they splutter, add onions and garlic, sauté till golden.
- Add tomato puree, cashew paste, turmeric, and garam masala. Cook till the sauce thickens.
- Add baked koftas to the sauce. Gently mix to coat the koftas.
- Serve hot with brown rice or whole wheat naan.
**Health benefits:** Zucchini is low in calories and high in nutrition, while the cashew sauce cuts down on saturated fat. The baked koftas offer great flavor without deep-frying.
Chickpea Sundal - Spicy Garbanzo Beans
Chickpea Sundal is a protein-rich snack that's naturally vegetarian and gluten-free. Prepared with less oil, this dish is both healthy and satisfying, keeping you full on fewer calories.
Ingredients:
- 2 cups boiled chickpeas
- 1 tbsp coconut oil
- 1/2 tsp mustard seeds
- 1/2 tsp cumin seeds
- 2 dried red chilies
- 1/4 cup grated coconut
- A pinch of asafoetida
- Salt to taste
- Juice of 1 lemon
Steps:
- Heat coconut oil in a pan, add mustard seeds and let them splutter.
- Add cumin seeds, red chilies, and asafoetida, sauté briefly.
- Stir in boiled chickpeas, salt, and mix well.
- Add grated coconut, cook for 2 minutes.
- Turn off heat and add lemon juice before serving.
**Health benefits:** Chickpeas are rich in protein and fiber, promoting satiety and aiding in weight loss. Coconut oil adds a healthy fat without heavy amounts, making it a perfect dish for Diwali.
Oats Chivda
This Diwali special snack uses oats as the main ingredient that are toasted to create a crunchy, nutritious chivda. Embedded with nuts and spices, this provides a delicious healthy option.
Ingredients:
- 2 cups rolled oats
- 1 tbsp olive oil
- 1/4 cup peanuts
- 1/4 cup almonds, sliced
- 1/4 cup roasted chana dal (split chickpeas)
- 1/2 tsp mustard seeds
- 1/2 tsp turmeric powder
- 1/2 tsp red chili powder
- A few curry leaves
- Salt to taste
Steps:
- Heat olive oil in a pan. Add mustard seeds, let them pop.
- Add peanuts and almonds, roast until golden brown.
- Add chana dal, curry leaves, and oats. Continue to roast for about 5 minutes.
- Sprinkle turmeric, red chili powder, and salt. Mix well.
- Allow to cool before storing in an airtight container.
**Health benefits:** Oats are whole grains high in fiber, helpful in reducing bad cholesterol levels. Nuts provide essential healthy fats, making this a heart-friendly choice.
Tandoori Paneer Skewers
These tandoori paneer skewers are both colorful and nutritious. Marinated in greek yogurt and spices, the paneer and vegetables retain their juicy texture and are more flavorful.
Ingredients:
- 250g paneer, cubed
- 1 bell pepper, cubed
- 1 onion, cubed
- 1 cup Greek yogurt
- 1 tbsp lemon juice
- 1 tbsp ginger-garlic paste
- 1 tsp red chili powder
- 1 tsp garam masala
- 1/2 tsp turmeric powder
- Salt to taste
- Wooden skewers, soaked in water
Steps:
- In a mixing bowl, combine Greek yogurt, lemon juice, ginger-garlic paste, red chili powder, garam masala, turmeric, and salt.
- Add paneer cubes, bell peppers, and onion to this mixture, ensure they are evenly coated with marinade. Marinate for at least 1 hour.
- Preheat grill to medium-high heat.
- Thread paneer and vegetables onto skewers alternately.
- Grill skewers, turning occasionally, until paneer is golden brown.
- Serve hot, garnished with grilled lemon wedges.
**Health benefits:** Paneer provides protein and is calcium-rich, crucial for bone health. Greek yogurt is a probiotic, aiding in digestion. The grilling method is lower in fat than traditional frying methods.
Carrot Halwa with Stevia
This guilt-free version of carrot halwa uses stevia as a sweetener and almond milk to reduce calorie intake, but still delivers on the rich taste and texture.
Ingredients:
- 4 cups grated carrots
- 2 cups almond milk
- 1/4 cup stevia or another sugar substitute
- 1/2 tsp cardamom powder
- 1 tbsp ghee
- 1/4 cup almonds and pistachios, chopped
Steps:
- Heat ghee in a pan, add grated carrots and sauté for 5 minutes.
- Pour almond milk over the carrots, cook on medium heat until the milk is absorbed.
- Add stevia and cardamom powder, continue cooking until the mixture thicken.
- Garnish with chopped almonds and pistachios.
- Serve warm for a nutritious dessert experience.
**Health benefits:** Carrots are high in fiber and vitamin A, essential for good eyesight. Using almond milk and stevia drastically reduces calories and sugar content compared to traditional variations.
