Parenting Female Adda
7 months ago
Protein-rich vegetarian recipes for pregnancy

It's especially important to get enough protein in your diet during pregnancy. The amino acids that make up protein are the building blocks of your body's cells and of your baby's body as well.

Although animal products contain complete proteins (all nine amino acid components) and plant sources generally don't. Eating a variety of foods throughout the course of the day will help ensure that you get all of the amino acids you need. Try some of these recipes to get the nutrients you and your baby need.

Amaranth and quinoa porridge



Ingredients
  • 2 tbsp puffed amaranth (ramdana) seeds
  • 2 tbsp quinoa, soaked for one hour
  • 6 almonds (badaam) chopped
  • 6 raisins (kishmish)
  • 1 tbsp of dates (khajoor) paste
  • 1 tsp peanut (moongphali) butter
  • 1 tbsp sunflower seeds (surajmukhi ke beej) and pumpkin (kaddu) seeds
  • 1 and a half cup milk

Method
In a pan boil the milk, ramdana seeds and quinoa for about five minutes.

Remove from the stove and add in the dates paste and peanut butter and mix well.

Sprinkle the almonds, raisins, sunflower seeds and pumpkin seeds. Serve hot.

Tips: You could replace almonds and seeds with any dried fruits of your choice. Peanut butter too can be replaced with your choice of nut butter. For variation you can also use fresh fruit of your choice.

Paneer masala sandwich



Ingredients
  • 100gms cottage cheese (paneer), cut into broad strips
  • 8 wholewheat slices of bread
  • 8 lettuce (salad patta) leaves
  • 2 tomatoes (tamatar) cut into thin slices
  • 2 tbsp carrot (gajar), grated
  • 2 tbsp capsicum (Shimla mirch), finely chopped
  • Half tsp green chillies (hari mirch), finely chopped
  • 4 tbsp fresh coriander leaves (hara dhaniya), finely chopped
  • One fourth tsp cumin (jeera) seeds
  • 1 tsp ginger-garlic (adrak-lehsun) paste
  • One fourth tsp turmeric (haldi) powder
  • One fourth tsp cumin (jeera) powder
  • One fourth tsp red chilli (lal mirch) powder
  • 1 tsp garam masala
  • Half tsp chaat masala
  • One fourth tsp lemon (nimbu) juice
  • 4 tsp salted butter
  • 1 tsp oil
  • Salt to taste

Method
Heat the oil in a large flat-bottomed pan, and add the cumin seeds. Once they splutter, add the green chilli, carrot and capsicum and stir fry.

Next add the ginger-garlic paste and cook till the raw smell disappears. Add in the turmeric powder, cumin powder, red chilli powder, garam masala and salt. Mix well.

Now add in the paneer slices and coriander leaves and gently stir taking care that the paneer strips don't break. Remove from flame and add in the chaat masala and lemon juice.

Next apply butter on the bread slices, place lettuce leaves and tomatoes and then the masala paneer slices to make the sandwich.

Tip: If you have a sandwich maker or grill, you could use the same ingredients to make grilled sandwiches.

Besan cheela



Ingredients
  • 1 cup gram flour (besan)
  • Half cup onion (pyaaz) finely chopped
  • Half cup tomato (tamatar) finely chopped
  • One fourth tsp green chillies (hari mirch) chopped
  • 1 tbsp fresh coriander leaves (hara dhaniya) chopped
  • 1 tsp turmeric (haldi) powder
  • 1 tsp cumin (jeera) powder
  • 1 tsp chaat masala powder
  • 1 tsp red chilli (lal mirch) powder
  • Oil for frying
  • Water as required
  • Salt to taste

Method
Mix the besan in water to get a dosa like batter consistency. Stir continuously so that lumps don’t form. Next add in the onions, tomatoes, green chillies, turmeric powder, cumin power, chaat masala, red chilli powder, coriander leaves and salt. If the mixture thickens add some extra water to keep the consistency.

Heat a non-stick tava, and add a few drops of oil. Pour a spoonful of cheela batter and spread it in a circular motions. If required add one or two drops of oil along the sides.

Turn the cheela to the other side and remove from the flame when both sides are cooked. Serve hot with curd or any chutney of your choice.

Soya chana masala



Ingredients
  • 1 cup chickpeas (chhola) soaked overnight
  • Half cup soya chunks
  • Half tsp cumin (jeera) seeds
  • Half cup onion (pyaaz), chopped
  • Half cup tomato (tamatar), chopped
  • 1 tbsp ginger-garlic (adrak-lehsun) paste
  • One fourth tsp turmeric (haldi) powder
  • Half tsp cumin (jeera) powder
  • Half tsp dry mango powder (amchur) powder
  • Half tsp coriander (dhaniya) powder
  • One fourth tsp red chilli (lal mirch) powder
  • Half tsp garam masala
  • Half tsp chaat masala
  • 1 tsp dried fenugreek leaves (kasuri methi)
  • 1 tbsp fresh coriander leaves (hara dhaniya), chopped
  • Water as required
  • 1 tsp oil
  • Salt to taste

Method
Soak the soya chunks in salty warm water for 10 minutes, drain well.

Drain and wash the chickpeas that have been soaked overnight. In a pressure cooker, mix the chickpeas, soya chunks, turmeric powder and salt. Add some water and cook for three whistles.

Meanwhile heat oil in a pan and add the cumin seeds. Once they crackle, add the onions and sauté till they turn light golden brown. Add in the tomatoes. Once they become mushy, add the ginger-garlic paste.

When the raw smell disappears, add the red chilli powder, coriander and cumin powder, garam masala, and dry mango powder and mix well. Cook on a medium flame for a couple of minutes.

Now transfer the chickpeas and soya chunks from the pressure cooker to the pan. Add a little water to get a semi-gravy, stir fry like consistency. Add in the fenugreek leaves and chaat masala. Turn off the flame and cover with a lid for five minutes so it cooks in its own heat.

Garnish with coriander leaves before serving. Serve hot with rotis of your choice, kulcha or rice.

Lobhia and mushroom curry



Ingredients
  • 1 cup cow peas (lobhia)
  • 1 cup mushrooms (khumb), sliced
  • 1 cup onion (pyaaz), chopped
  • 1 cup tomato (tamatar), chopped
  • One fourth tsp green chillies (hari mirch), chopped
  • 1 tsp garlic (lehsun), finely chopped
  • 2 tsp ginger (adrak), finely chopped
  • One fourth inch piece of cinnamon (dalchini)
  • One fourth tsp turmeric (haldi) powder
  • Half tsp coriander (dhaniya) powder
  • One fourth tsp cumin seeds (sabut jeera)
  • One fourth tsp red chilli (lal mirch) powder
  • A pinch of asafoetida (hing) powder
  • One fourth tsp pepper (kali mirch) powder
  • 1 tbsp fresh coriander leaves (hara dhaniya), chopped
  • Half tsp cumin (jeera) seeds
  • 1 bay leaf (tej patta)
  • 2 cloves (laung)
  • 1-2 tsps oil
  • Water as required
  • Salt to taste

Method
Soak the lobhia in water for about four hours. Drain and wash and then pressure cook the lobhia with salt and water for three whistles. Turn off the flame and let it stand.

In a pan, heat some oil and put in half the cumin seeds and asafoetida. When they start crackling, add the onions. Sauté until the onions turn golden brown. Then add the ginger, garlic and green chillies. Stir for a few minutes.

Next add the tomatoes and cook till they turn mushy and the oil separates. Remove from the flame, allow to cool and grind this masala mixture into a fine paste. Add some water if required.

In a separate pan, heat some oil. Add the bay leaf, cloves, cinnamon and the remaining cumin seeds. When the cumin seeds start to crackle, add the blended paste to it and mix well. Now add in the turmeric powder, coriander powder, red chili powder, pepper powder and salt. Mix and cook for a couple of minutes.

Finally, add the cooked lobhia and sliced mushroom and mix well. Add in some extra water to get the consistency you like. Cover the pan with a lid and let it cook for another five minutes. Remove from the stove.

Garnish with coriander leaves and serve hot with rotis or rice.

Quinoa vegetable pulao



Ingredients
  • 2 cups quinoa
  • Half cup cauliflower (phool gobhi) florets, small
  • One fourth cup green peas (matar)
  • One fourth cup mixed red, yellow and green capsicum (Shimla mirch)
  • One fourth cup sweet corn
  • Half cup onion (pyaaz), chopped
  • 1 cup tomato (tamatar), chopped
  • One fourth tsp green chillies (hari mirch), finely chopped
  • 1 tbsp fresh coriander leaves (hara dhaniya), chopped
  • 1 tsp garlic (lehsun), finely chopped
  • 2 tsp ginger (adrak), grated
  • 1 tsp cumin (jeera), seeds
  • 1 bay leaf (tej patta)
  • Half inch piece of cinnamon (dalchini)
  • 2 cardamoms (elaichi)
  • 2 black pepper corns (kali mirch)
  • One fourth tsp lemon (nimbu) juice
  • 2 cloves (laung)
  • 1 tsp oil
  • Water as required
  • Salt to taste

Method
Heat the oil in a pan, add the onions and sauté till they turn golden brown. Next add in the cumin seeds. When they crackle add the bay leaf, cardamom, peppercorns, cinnamon stick and cloves. Sauté for a a few seconds.

Add the green chillies, garlic and ginger. Once they turn golden brown and the raw smell goes away, add the tomatoes and cook till the mixture turns mushy and the oil separates.

Now add in all the vegetables, quinoa and salt, and mix well. Sprinkle some water, cover with a lid keep on simmer until the vegetables and quinoa are well cooked.

Remove from the flame and sprinkle the lemon juice and gently mix. Garnish with coriander leaves and serve hot with curd or any raita of your choice.

Tip: For variation you could add paneer cubes or soya granules.

Soya mint mixed vegetable biryani



Ingredients
  • 1 cup soya chunks, soaked in warm water and drained
  • 1 cup fresh mint leaves (pudina), chopped
  • 1 cup mixed seasonal vegetables, chopped
  • 2 cups basmati rice
  • Half cup onion (pyaaz), sliced
  • 1 cup tomato (tamatar), chopped
  • 2 green chillies (hari mirch), slit vertically
  • 1 tsp garlic (lehsun), finely chopped
  • 2 tsp ginger (adrak), grated
  • 1 cup fresh coriander leaves (hara dhaniya), chopped
  • 2 pepper corns (sabut gol mirch)
  • Half inch piece of cinnamon (dalchini)
  • 1 large cardamoms (badi elaichi)
  • One fourth tsp turmeric (haldi) powder
  • Half tsp coriander (dhaniya) powder
  • One fourth tsp red chilli (lal mirch) powder
  • 1 bay leaf (tej patta)
  • 2 cloves (laung)
  • 1 tsp garam masala
  • 2 tsp oil
  • Water as required
  • Salt to taste

Method
In a heavy-bottom pan, heat the oil. Add cumin seeds and when they crackle add the onions and sauté till they turn golden brown. Next add in the bay leaf, cloves, pepper, cinnamon, cardamom. Sauté for few seconds.

Add in the ginger, garlic and green chillies and cook for a few seconds. Add turmeric powder, coriander powder, chilli powder, garam masala and salt. Cook for a few minutes with a little water, so that the mixture doesn’t burn. Next add the tomatoes and cook until they turn mushy and the oil separates.

Now add in the vegetables and soya chunks and mix well. Sprinkle a little water and cook covered for a few minutes.

Now add the rice with enough water to cover the rice and vegetable mixture. Cover the pan with a lid and cook on low heat until the rice grains are well cooked and the water evaporates. Remove from the flame and add in the chopped mint and coriander leaves. Put the lid back on and let this cook for a few minutes in its own heat.

Serve hot with onion raita or any other raita of your choice.

Tips: If you have less time, you could pressure cook the ingredients or use a rice cooker.

Milijhuli sabzi



Ingredients
  • 1 cups snake gourd (parwal / podalangai), peeled, de-seeded and sliced
  • One fourth cup peas (matar)
  • One fourth carrots (gajar) chopped
  • 2 tbsp peanuts (moongphali)
  • 1 tbsp coconut (nariyal), grated
  • One fourth tsp mustard seeds (rai / sarson)
  • 1 tbsp black gram (urad dal)
  • 1 tbsp curry leaves (kadi patta)
  • Half cup onion (pyaaz), chopped
  • 1 cup tomato (tamatar), chopped
  • Half tsp green chillies (hari mirch), finely chopped
  • 2 tsp oil
  • Water as required
  • Salt to taste

Method
Heat oil in a pan, and add the mustard seeds. Once they splutter, add the urad dal. Fry for a few seconds on low flame.

Add the curry leaves, peanuts, green chillies and onion. Sauté till the onion turns translucent.

Now add the vegetables along with salt. Sprinkle water and cook covered till they are tender.

Finally add in the grated coconut, and mix well.

Remove from flame. Serve hot as a side dishwith a main course.

Green peas chaat



Ingredients

  • 1 cup green peas (matar) steamed or boiled
  • One fourth tsp green chillies (hari mirch), finely chopped
  • One tbsp fresh coriander (hara dhaniya)
  • One fourth tsp cumin (jeera) powder
  • One fourth tsp red chilli (lal mirch) powder
  • One fourth tsp dried mango powder (aamchur)
  • Half tsp ginger (adrak), finely grated
  • One tsp lemon (nimbu) juice
  • Half tsp chaat masala
  • 2 tsp sweet (saunth) chutney
  • 2 tsp mint (pudina) chutney
  • Black salt (kala namak) to taste

Method
Put all the ingredients in a large bowl. Toss and mix well. Serve immediately

Tofu thyme cutlets



Ingredients
  • 1 cup tofu (extra firm variety), crumbled
  • 1 tbsp dried thyme
  • Half tsp pepper (kali mirch) powder 
  • One fourth tsp green chilli (hari mirch), finely chopped
  • Half tbsp roasted garlic (lehsun) flakes
  • Half tsp oregano flakes
  • Half cup potato (aloo), boiled and mashed
  • 1 tsp lemon (nimbu) juice
  • 4 tbsp breadcrumbs
  • Salt to taste

Method
Combine all the ingredients to make a firm dough. Refrigerate it for about 10 to 15 minutes.

Divide the dough into equal ball-shaped portions. Flatten to make cutlets and coat with the bread crumbs..

Fry in a hot pan with minimal oil till the cutlets are crispy and golden brown. Alternatively, you can make these cutlets in a grill or oven.

Sprinkle some lemon juice and serve with any dip or salad of your choice.


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Read Source : babycenter.in
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