One pot meals: Quick recipes for your working days.

One Pot Meals

One pot meals are your easy to go meal option on your busy days which provide the nutrition you need, is tasty, time saving, easy to make and helps you to explore different varieties of food.

You know that what you eat will directly or indirectly affect your health. We often jump to the unhealthy options because they are easy to make and get and also we lack the knowledge that what actually comes in healthy meal options.

Let’s know what you can eat which is easy, tasty and nutritious for you and your family’s health:

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Amaranth Banana Porridge:

Nutritional value: Calories- 325 kcal

• Carbohydrates- 40gm
• Protein- 12gm
• Fats- 6gm

Ingredients:

• Amaranth seeds- 4 tablespoon
• Banana- ½
• Almond milk- 1 cup
• Cocoa powder – 1 teaspoon
• Dates powder/maple syrup- 1 tsp

Process:

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1. Take a pan, add amaranth seeds and ¼ cup water to it. 
2. Cook it for 5 minutes on low flame
3. Then add almond milk and cocoa powder to it and cook for another 6 to 7 minutes or until the amaranth and milk together form a thick consistency.
4. At last pour the porridge in a bowl and add maple syrup and chopped banana.

Things to know about Amaranth Porridge:

1. Amaranth is gluten free and a good source of protein and essential amino acids, is rich in fiber and also calcium.
2. Almond milk is ideal for people with lactose intolerance and is rich in vitamin E and calcium.
3. Banana is the most popular food and people consume it and add it in various desserts, salads etc. Banana is also rich in fibre, folate, magnesium, potassium and vitamin B6. But make sure to consume it in moderation as it is high in carbohydrates too.

PEAS QUINOA PULAO

Nutritional Value: Calories- 245

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• Carbohydrates- 52gm
• Protein- 8gm
• Fats- 5gm

Ingredients:

• Oil- 1 tsp
• Onion- 1 small
• Tomato- 1 small
• Quinoa- 1 bowl cooked
• Peas- 4 tsp
• Cumin- 1 teaspoon
• Salt- as per taste
• Red chilly- as per taste
• Coriander powder- 1 teaspoon 

Method:

1. Chop the onion and tomato nicely first.

2. Take a pressure cooker, add oil and after it's hot add cumin powder and let it cook for one minute.

3. Add chopped onion and tomato and cook for another 3 to 4 minutes.

4. Add peas after that and cook for 2 minutes and add all the spices and cook for another 2 minutes.

5. Add soaked quinoa in it and stir completely and add ¾ glass of water in it and let it pressure cook for 3 whistles.

6. After 3 whistles, let it rest for 5 minutes and then serve in a nice plate and sprinkle some coriander on it.

Benefits:

Quinoa 

It is a whole grain with high protein content. Because of its high fiber content it provides a feeling of fullness for a long period of time. It is also a good source of magnesium, folate and iron.

It’s an amazing option for all the vegetarians and weight watchers.

Peas 

These are of low glycemic index, and are good source of protein, vitamin A , potassium, vitamin C, folate.

CHANA POHA

Nutritional value: Calories- 250

• Carbohydrates- 42gm
• Protein- 6gm
• Fats- 5gm

Ingredients:

• Oil- 1 tsp
• Onion- 1 small
• Green chilli- 1 teaspoon
• Mustard seeds- 1 teaspoon
• Curry leaves- 5 to 6
• Flattened rice/ Poha- 1 small cup
• Roasted chana- ½ cup
• Lemon juice- 1 tsp

Method:

1. Rinse the poha with water 2 times and keep it aside.
2. Take a pan, add oil then add mustard seeds and curry leaves, let it splutter.
3. 3. Add chopped onion and green chilli and let it cook for 2 minutes, after that add salt, turmeric and red chilli (optional) and cook it for another 2 minutes.

4. Add rinsed poha in the pan and mix it completely for 1 minute and then serve it in a plate and at last add roasted chana on the cooked poha and add 1 tsp lemon juice on it. 

Benefits:

Poha is rich in iron , easy to digest and rich in fiber too. Vitamin C in lemon supports the absorption of it. Roasted chana gives your food the protein it needs and gives you the feeling of fullness and is ideal for diabetic people.