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Thai Style Vegan Bowl with Peanut Butter Dressing- 30 grams Protein

I love hassle free bowl meals which you can put together in no time. They are practical and an easy way to get your nutrients. This Vegan bowl is a beautiful combination of vibrant and colourful vegetables, nourishing whole grains, and plenty of plant-based protein accompanied by a delicious peanut dressing.

Many people consider animals as the main source of dietary protein, but plant-based protein consumption is rising in popularity. When it comes to your body’s daily function, it doesn’t matter where you get your protein from, animal or plants.

How does protein work?

Protein is crucial for our health. Every cell in our body is made up of protein. It is an important building block for body, hair, skin, hormone production, regulating metabolism, transporting nutrients and oxygen. Your body first breaks down protein into amino acids. It’s the amino acids that contribute towards proper lean mass that gives muscle fuel and gives power to your cells. There are 23 amino acids. 15 of them your body can make every single day. The balance 8 amino acids also called essential amino acids must come from food. 

Quantity of protein is only half the battle – it is the quality of the protein that matters. Whether your protein is coming from plant or animal, you must check the source of protein. It should be ethically procured. You can get all of the amino acids you need from either plants or meat. The main differentiating factor is what else is included in those foods besides the proteins for protein digestion. This will require a different post.

On the whole, eating a wide variety of foods — and especially whole, unprocessed foods — seems to achieve the healthiest balance.

Sharing with you a recipe that is balanced and can help you fulfil your protein, vitamins and minerals requirement in one bowl. 

Recipe: serves 1

Ingredients

For Herb Rice

  • 1 cup cooked Rice
  • 1 tsp Sesame oil or Olive oil
  • Salt & pepper to taste
  • 2 cloves of chopped garlic
  • 1 tsp dried Thyme leaves

For Vegan Protein (Tofu and Beans)

  • 100 grams Silken or Firm Tofu (It’s a personal choice. I like Silken tofu better texture wise)
  • Salt & Pepper to taste 
  • 1 tbsp Olive oil
  • Red Chilli flakes to taste (optional)
  • 1 cup boiled or canned Red Beans

Vegetables

  • 1/2 cup Broccoli
  • 1/2 cup diced chunks of Zucchini 
  • 1/2 cup, sliced Button Mushroom 
  • 1/4th cup Frozen Sweet Corn Kernels
  • 1/4th cup cubed, Red Bell Pepper
  • Salt & pepper to taste
  • Red pepper flakes to taste
  • 1 tbsp Olive oil

For Thai Peanut Butter Dressing

  • 1.5 tbsp Peanut Butter
  • 1/4th cup Orange Juice
  • 1 tsp Soy sauce or Tamari
  • 1 tsp Rice Vinegar or White Vinegar
  • 2 cloves minced Garlic
  • 1 tbsp Ginger juice
  • 1 tsp Lemon juice
  • 1 tsp Maple syrup or Honey
  • Salt to taste

Mix everything well in a bowl. Your dressing is ready. 

Optional Toppings

  • Sesame seeds
  • Lemon wedges
  • Mint or Cilantro leaves

Instructions

For Herb Rice

Heat oil in a pan. Cook garlic till light brown. Now add rice, thyme, salt and pepper. Gently stir till everything combines well. Cook for 2 minutes. Set aside. 

For Tofu and Red Beans

In the same pan, heat 1/2 tbsp olive oil. Add sliced thick pieces of tofu. Sprinkle some salt, pepper and chilli flakes. Sauté both sides till golden brown. While using tofu make sure you drain out all the water. If using silken tofu, handle it gently. It can break very easily. Set aside. 

For pan fried beans, add 1/2 tbsp Olive oil and boiled beans. Then add a little salt and pepper and fry the beans for 2-3 minutes. Set aside. 


For Vegetables

Steam broccoli, zucchini & sweet corn kernels for two minutes. Set aside. In a pan, heat oil. Add mushrooms, little salt and pepper & chilli flakes if using. Sauté till they release all their juices. Set aside. 

In the same pan, sauté broccoli, zucchini and red bell pepper on high flame for 1 or 2 minutes. Add a little salt, pepper and chilli flakes. Set aside.

Add sweet corn kernels, salt and pepper and sauté for 1 minute. Set aside. 

Now the fun part begins. Assembling

In a wide bowl. Add all the sautéed vegetables, herb rice, pan fried beans and top it all with tofu. Now drizzle the peanut dressing. Optionally, sprinkle with sesame seeds, chopped cilantro, and a squeeze of lime. We are adding salt at every step so, be mindful.

Enjoy good health 😊

Protein Content

  • 100 grams Tofu: 8 grams
  • 1 cup cooked red beans: 13 grams
  • 1.5 tbps peanut butter: 6 grams
  • 1 cup cooked rice: 4 grams

Total Protein: 31 grams

Substitutions

  • If not rice, you can go for other whole grains such as quinoa, millet, amaranth or barley
  • You can add your favourite vegetables like carrot ribbons, spinach, avocado, cucumber, spinach, kale, collard greens. Basically, whatever is seasonal and is easily available. You can grill them, steam them or oven bake them. For better digestion I personally prefer cooked vegetables. 
  • If not red beans, you can go for boiled or canned chickpeas, edamame or cannellini beans.

Sauce for Vegan Bowl: if you don’t like peanut butter sauce, you can opt for Tahini, Cilantro Lime Sauce, Vegan Mayo, Greek Yogurt. 

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Coconut/Thengai Dosa- Karnataka Style Spongy Dosa

Karnataka style coconut dosa (Thengai dosai in Tamil) is a flavorful, yummy dosa variety. It is prepared with rice, poha and coconut as the main ingredients.

This dosa is so delicious. The texture is spongy, super soft and totally melt in mouth. Coconut adds a very refreshing taste to this dosa and takes the regular dosa to a whole new level. This is a healthy and a filling breakfast dish which takes only minutes to cook. Adding flattened rice, poha as we call it, makes it fluffier and softer than traditional dosas.

This is my child’s favourite breakfast meal. The first time I made this dosa some 3 years back, my child literally gobbled 4 of these. I made extra batter to last me 2-3 days and in those 3 days all he took was coconut dosa in his school lunch box too. 😄 Even today whenever I make this for breakfast, I see the same excitement on his face.

Traditionally, this is made without adding urad dal, but I added some to add more protein. You can skip it if you like. The softness in this dosa comes from natural fermentation. There is no need to add any leavening agents to it. Fermented dosa offers a wealth of nutritional value, thanks to the fermentation process. When the batter undergoes fermentation, all the beneficial micro-organisms convert sugar and carbohydrates from rice and dal to lactic acid. One of the significant benefits of fermentation is the increased bioavailability of nutrients. Also, the final product becomes easy to digest, making it an ideal choice for those with sensitive stomach or digestive issues.

Batter consistency is the key to the success of this recipe. It should be pouring consistency batter, neither too runny nor thick like idli batter.

Recipe:

Prep time: 10 minutes Cook time: 3 minutes 
Fermentation time: 8-10 hoursServing: makes 10-12 dosas

Ingredients:

  • 1 cup raw Rice
  • 1/2 cup thin Poha/Flattened Rice
  • 1 tbsp Methi/Fenugreek seeds
  • 1/4th cup white split Urad dal
  • 3/4th cup grated fresh Coconut
  • 1 tsp Rock Salt or Himalayan Pink Salt
  • Table Salt to taste
  • Oil or Ghee to cook dosa

Instructions

  • Wash and soak all the ingredients mentioned above except coconut for 5 hours.
  • Now, drain all the water. Add grated coconut and blend the batter to a smooth consistency. Add a little water at a time. Do not make too thin or a thick batter. Make sure everything is well combined.
  • Transfer the batter to a large bowl. Make sure there is some room in the bowl because the batter will rise during fermentation. Add a tsp of rock salt and mix well. Cover and leave the batter for fermentation in a warm place for 8 to 9 hours.
  • After the fermentation the batter will become very frothy. Add salt to taste. Now you can add regular table salt. Mix it very gently till it is well combined. Do not over mix the batter.
  • Heat dosa tawa on a medium heat. Add a ladle full of batter. Spread slightly. Drizzle some ghee or oil around the edges and cover it with a lid for 2 to 3 minutes.
  • Steam the dosa till top has set and the edges have browned.
  • Take it out on a plate and serve it with coconut chutney or sambar.

Fermentation Tips

  • Add rock salt to the batter before fermenting. Rock salt or Himalayan pink salt helps in fermentation. Do not use table salt.
  • Do not skip fenugreek or methi seeds. It is the main ingredient that helps in fermentation.
  • Do not add water in one go. Keep adding little by little to get right batter consistency.
  • Mix the final batter with your hands for 2 to 3 minutes and keep it in a warm place. The warmth of your hand will help in fermentation.
  • If you stay in a dry or cold place, fermentation may take more than 9 hours. You can place the batter in a pre-heated oven.

Storage

Securely seal the container and store the leftover batter in the refrigerator. The lower temperature will slow down the fermentation process, allowing you to use the batter for several days. While fresh batter tastes the best, but you store the batter for 2 to 3 days without compromising on the taste. Beyond that I do not recommend storing the batter. Freezing idli or dosa batter is not recommended. Freezing will lead to change in the texture and taste. Before using refrigerated batter give it a gentle stir to redistribute the ingredients.

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Easy 5 – Minute Sweet and Spicy Mango Salad Dressing

Salads don’t have to be boring right? So get ready to tantalize your taste buds with a burst of vibrant flavors! Our Mango Salad Dressing recipe is here to elevate your salads to a whole new level of deliciousness. Made with ripe mangoes and a handful of simple ingredients, this dressing is the perfect balance of sweet, tangy, and refreshing. Whether drizzled over fresh greens, grilled chicken, or seafood, it adds a delightful tropical twist to any dish. Let’s dive into the recipe and discover how to make this irresistible dressing that’s sure to become a favorite in your kitchen!

Ingredients:

1 ripe mango, peeled and diced
1 garlic clove, minced
1 small green chili, seeds removed and minced
1/4 cup olive oil
1/4 cup fresh coriander leaves
Salt and pepper to taste
Instructions:

Prepare the Ingredients:

Peel the ripe mango and remove the flesh from the pit. Dice the mango into small pieces.

Blend the Ingredients:
In a mixer grinder or food processor, add the diced mango, garlic, minced green chili, fresh coriander leaves, salt, pepper and olive oil. Start blending the ingredients on low speed and gradually increase the speed to create a smooth paste.

Once the mixture is well blended and has a smooth texture, stop the mixer. Taste the dressing and season with salt and pepper according to your preference.

Adjust Consistency:
If the dressing is too thick, you can add a little water or more olive oil to achieve the desired consistency. Blend again briefly to incorporate. Transfer the mango dressing to a clean, airtight container. Seal the container and store it in the refrigerator.

Serving Suggestions:
Use the mango dressing to enhance the flavors of your favorite salads. It pairs well with fresh greens, sliced vegetables, and even fruits like strawberries or avocado. You can also use this dressing as a dip for your favorite snacks, such as vegetable sticks, pita chips, or grilled chicken skewers.

Drizzle the mango dressing over your salad just before serving or use it as a dipping sauce for your snacks.
Store any leftover dressing in the refrigerator for up to a week.

This dressing is a game changer and can take your salads to next level. Hope you liked this simple mango salad dressing recipe 🙂

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A protein packed summer special buttermilk sattu

Sattu is finally getting the long awaited attention! Sattu is considered a nutritious food. It is a rich source of protein, Sattu powder mixed with buttermilk is a natural and a potent protein shake. According to health experts, it is rich in protein, fibre, calcium, iron, and magnesium. It prevents dehydration and reduces body heat. Below is the step by step recipe of sattu buttermilk.

Ingredients:

2 tablespoons sattu powder
1 cup buttermilk (chach)
1/2 teaspoon roasted cumin powder
1/4 teaspoon black salt
Finely chopped coriander leaves, onion, and green chilies for garnishing


Instructions:

In a jar or bowl, mix together the sattu powder and buttermilk until well combined.
Add the roasted cumin powder and black salt to the mixture and stir until everything is evenly distributed.


If you prefer a smoother consistency, you can blend the mixture in a blender for a few seconds. Taste the sattu buttermilk and adjust the seasoning if necessary, adding more black salt or roasted cumin powder according to your preference. Pour the sattu buttermilk into serving glasses. Garnish with finely chopped coriander leaves, onion, and green chilies.

Serve chilled and enjoy your refreshing sattu buttermilk!

You can make your own sattu at home or you can buy from numerous brands available online as well as offline. In case you are looking for a homemade, preservative free and authentic experience, without getting into hassle of grinding your own, you can always explore Masala Monk’s Sattu Mix, which ships all over India.

Do try the recipe and let me know in comments how it turns out. If you end up adding your own twist and experimenting, let me know as well – maybe I will try it that way and see how it feels.

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Braided Coconut and Banana Bread- Bread making made easy

This Braided Bread Recipe will help you make beautiful bread with golden brown crust and soft, moist and delicious crumb. The flavor of this bread is mildly sweet. The sweetness comes from banana and coconut milk. 

Even if you’ve never made homemade bread or worked with yeast before, this homemade bread is for you. It’s the perfect beginner recipe. This recipe makes one loaf, no bread machine and no mixer required!

There’s something so warm and comforting about homemade freshly baked breads. If you haven’t tried bread baking before, I insist that you do. It becomes a culinary experience that is worth the effort! Freshly baked bread, made with pure ingredients, straight out of the oven is one of life’s greatest pleasures. There is something special about kneading the bread with your own hands and watching in anticipation as the dough rises into a perfectly baked loaf.

I baked this bread for the first time in 2021 after taking a month long break from social media. The time was highly stressful for me so I didn’t feel like making anything out of the routine. This was the time when both my parents had Covid and I was extremely worried. It was when they completed their 14 days of quarantine and were absolutely fine then, I immediately got the urge to bake something nice, comforting and something that gives me absolute joy.

So now, without further delay, let’s jump to the recipe.

Prep time: 3 hoursYields: 1 9-inch loaf
Cook time: 25 minutes 

Ingredients

  • 350 grams Wheat Flour (I used 200 grams Wholewheat and 150 grams All purpose flour)
  • 2 tbsps Castor Sugar/Honey
  • 1 tsp Salt
  • 2 tbsps Milk powder (optional)
  • 2 small or approx 150 grams overripe Bananas, fork mashed or blended 
  • 1/2 tbsp Instant yeast
  • 40 grams Unsalted butter (softened)
  • 1 large egg, lightly beaten
  • 70 ml Warm Coconut milk (depends on the flour. Some brands of flour need extra liquid)
  • 2 tbsps Shredded coconut 
  • 2 tsps Vanilla extract
  • Dark Chocolate Chunks (optional): as much as you like

For egg wash

  • 1 small egg
  • 1 tsp cream

Method:

  • In a bowl mix yeast and sugar/honey. Add half warm coconut milk. Cover and let it sit for 10 minutes or till it gets foamy. I like to do this step even if the yeast is instant, just to be sure that the yeast is still active. Make sure the coconut milk is warm and not hot.
  • In another large mixing bowl, add flour, salt, egg, milk powder, banana & vanilla extract.
  • Once the yeast is foamy, add it to the flour. Bring it all together with a silicon spatula or wooden spatula. Gradually add rest of the coconut milk and bring everything together. The dough will be sticky at this point.
  • Dust some flour if required (otherwise avoid) and knead the dough well for 10-15 minutes. Keep adding butter in batches while kneading the dough. The temptation to add more flour will be quite strong at this step but you must resist adding more flour. Keep working with the dough. It will come together and eventually will not be sticky. Be patient!
  • Once done kneading, grease the dough and bowl with some butter. This will prevent the dough from drying out while proofing. Cover and allow it to rise for 1.30 to 2 hours or till it the dough doubles in size. The dough will just about double in size, stick to the sides of the bowl, and have a lot of air bubbles.
  • After the first proof, punch the dough down. Add & mix chocolate chunks. Knead for 1 or 2 more minutes. Divide the dough into 3 equal parts.
  • Roll each piece into a long rope of about 13 to 15 inches. Place the 3 ropes parallel to one another.
  • Pinch the top of the ends together. Braid the dough loosely tucking all the edges under the braid.
  • Lift the bread gently and place it on a well greased 9×5 rectangular loaf pan. 
  • Cover and allow it to proof for another hour. Once ready to bake, prepare the egg wash. Just stir together the egg and the cream. Brush the egg wash over the dough. Refer notes.
  • Add shredded coconut on top. This is optional but toasted coconut tastes great and adds to the nuttiness.
  • Heat the oven 10 minutes prior to baking at 180C. Bake for 25 minutes or till the top has browned. 
  • Let the bread cool on the baking pan for 5-10 minutes. Remove to a wire baking rack to cool to room temperature.

Notes:

  • How do you know the first rise is done: This can take one to three hours, depending on the temperature and moisture in the dough. Check your dough. If it has doubled in size, it’s good for second proofing. Generally speaking, a warm, humid environment is best for rising bread.
  • How do you know your bread is ready for baking? To check that your dough has risen to its full capacity, gently press a fingertip into the surface – if the dough springs back, it means the gluten hasn’t developed fully, so you can leave it for a little longer. If the indentation left by your finger remain, it means the gluten has stretched as much as it can and the dough is ready to bake. Don’t leave it any longer or the air bubbles will start to collapse and your bread will be dense.
  • You can bake this bread with All purpose flour alone but I do not recommend baking it with just whole wheat flour. The bread will come out very dense.
  • You can also refrigerate the dough after first proofing for 12 to 18 hours. It will slowly proof in the refrigerator. This will intensify the flavors further.