Healthy Indian Meal Plan to Lose Weight (Vegan / Vegetarian) | Joanna Soh 7 min read 32 0 35 Share on Facebook Share on Twitter Share on Google+ Share on Reddit Share on Pinterest Share on Linkedin Share on Tumblr 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). __________ Stay Connected & Follow us! Joanna Soh: http://joannasoh.com/ https://www.instagram.com/joannasohofficial/ https://www.facebook.com/joannasohofficial/ https://www.youtube.com/user/joannasohofficial Tweets by Joanna_Soh HER Network: https://www.hernetwork.tv https://www.facebook.com/hernetwork.tv https://www.instagram.com/hernetwork.tv __________ 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.