Home Tips Healthy Indian Meal Plan to Lose Weight (Vegan / Vegetarian) | Joanna Soh

Healthy Indian Meal Plan to Lose Weight (Vegan / Vegetarian) | Joanna Soh

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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.

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32 Comments

  1. Khushi Chandel

    November 9, 2018 at 1:52 am

    I like when said "Chana dal"

    Reply

  2. Debrupa Das

    November 9, 2018 at 1:52 am

    Thank you so much for sharing indian foods…these are awsm!!…😊😊

    Reply

  3. Swetha Kirti

    November 9, 2018 at 1:52 am

    Very cutely explained esp that Chana dal hahaha

    Reply

  4. Jyoti Chaturvedi

    November 9, 2018 at 1:52 am

    Love u so much Joanna

    Reply

  5. Anu Sekhon

    November 9, 2018 at 1:52 am

    thank you Joanna! Love from indiaaaa

    Reply

  6. Samiullah Mgr

    November 9, 2018 at 1:52 am

    Hai my Frnd iam tamilgan. Iam watching ur all videos one by one its amazing 👏👏👌keep on ur videos….

    Reply

  7. ayushi sharma

    November 9, 2018 at 1:52 am

    So helpful 💓💓💓 love from India

    Reply

  8. humanity peace

    November 9, 2018 at 1:52 am

    Wow very nice and easy to make.

    Reply

  9. Keerthana Y

    November 9, 2018 at 1:52 am

    😘😘😘

    Reply

  10. Shravani Tambe

    November 9, 2018 at 1:52 am

    Thank you for sharing healthy Indian recipes

    Reply

  11. Komal Bansal

    November 9, 2018 at 1:52 am

    🙏🙏🙏🙏🙏🙏🙏

    Reply

  12. Komal Bansal

    November 9, 2018 at 1:52 am

    This food eat daily please reply pleaseeeee

    Reply

  13. Barbara Thomas

    November 9, 2018 at 1:52 am

    Iiii

    Reply

  14. thexxit

    November 9, 2018 at 1:52 am

    amazing

    Reply

  15. sidra farhan

    November 9, 2018 at 1:52 am

    I love ur way of talking .. V nice ….💕

    Reply

  16. Proud to be a Belieber

    November 9, 2018 at 1:52 am

    Thank you so much for making a video for Indians 😄😄

    Reply

  17. Zeenat Zeenat

    November 9, 2018 at 1:52 am

    Hi. Joana, I liked all but most is with chickpeas. 🙏

    Reply

  18. Dina Ilseus of God

    November 9, 2018 at 1:52 am

    Wawwwww thank you so much Joanna for your healthy food. This is so great and healthy , I love what you doing for us. I'm not Indian but I love natural food.

    Reply

  19. Fatima Haddaji

    November 9, 2018 at 1:52 am

    Hi. Joanna can you please make more breakfast for diet with no carb I like your ideas it works perfect for me thanks

    Reply

  20. jahanvi khedwal

    November 9, 2018 at 1:52 am

    You are awesome!!!!!!!

    Reply

  21. Diksha Thakur

    November 9, 2018 at 1:52 am

    Tqw swety lots of love

    Reply

  22. s sangeetha

    November 9, 2018 at 1:52 am

    Haii joanna thank u for making 😊iam the follower of ur daily workouts video its very useful for me thank u😊

    Reply

  23. Sameera Haneef

    November 9, 2018 at 1:52 am

    Hi joanna really I love you n your introductions thank you very much mmwwaaahhhhh

    Reply

  24. Ashna Iqbal

    November 9, 2018 at 1:52 am

    Wowwww. It is a great video. Lots of luv from India.

    Reply

  25. sukanya suman saha

    November 9, 2018 at 1:52 am

    Your first recipe is very common here called uttapam. Also upma is made with semolina, complex carbohydrates that makes one full for a long period of time compared to rice noodles. Semolina noodles are available here too.

    Reply

  26. Pragati Sinha

    November 9, 2018 at 1:52 am

    lots lots lots of love from India …..❤

    Reply

  27. Pushpanjali K S

    November 9, 2018 at 1:52 am

    Hi Joanna… I have started to see ur videos since last two days… And I like them… This is the first cooking video which I saw…. But u didn't add salt to any of the dishes…. Why is that?

    Reply

  28. sowmya polimera

    November 9, 2018 at 1:52 am

    Please do a video for water retention

    Reply

  29. Sarah Forster

    November 9, 2018 at 1:52 am

    I want to try the pancakes!

    Reply

  30. unknown 17

    November 9, 2018 at 1:52 am

    Can i add little bit of salt?

    Reply

  31. k Nandhini

    November 9, 2018 at 1:52 am

    Iam Indian. Iam proud of u. Ur preparing Indian healthy food

    Reply

  32. Naseema Khan

    November 9, 2018 at 1:52 am

    Mam, I just want to ask that what is the idea behind skipping salt in this recipes….Plzz reply

    Reply

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