High-Fibre Indian Breakfast: Complex carbohydrates, protein and healthy fats are some of the healthy things that should be included in a healthy breakfast that will keep you all morning. These are delicious and healthy Indian breakfast recipes which are prepared with whole grains, vegetables and legumes.
The salad is a refreshing one which is prepared using sprouted mung beans (green gram), cucumber, tomatoes and coriander leaves. Sprouting makes the mung beans easier to digest and increases the amount of nutrients they contain.
Vegetable Oats Upma
This savoury dish is traditionally loaded with semolina, but with more fibre and iron of vegetable natural origin. The nutrient content of brown rice poha is added and roasted peanuts and boiled sprouts are added to the meal adding both a crunchy touch to the dish and extra levels of fiber and protein.
Add more lemon juice to boost the amount of iron and you will have a nutritious breakfast to sustain you the whole day.
Dalia or broken wheat is a nutritious ingredient of the Indian daily cuisine. This is a delicious savory one-pot meal that involves cooked cracked wheat mixed with vegetables, herbs and spices and is thus known as daliya khichdi.
These idlis could be more nutritious by substituting the regular rice with millet flours like ragi, bajra and jowar.
This is because with the use of capsicum, cabbage and carrots, you get a nice portion of vitamins and minerals in every bite of the idlis and the roasted flaxseeds and peanuts serve to provide a dose of soluble fibre to the dish to make you feel fuller.
Moong Dal Chilla Accompanied with Vegetables
Moong Dal is a protein rich lentil which provides essential nutrients such as potassium, calcium and iron. This is a delicious and healthy Palak Moong Dal Cheela which will be an excellent breakfast to start your day.
Cheelas are in reality savoury pancakes that can be made using a large number of different ingredients and this Palak Moong Dal cheela is highly protein-rich to keep you going all day long.
Chopped spinach, fenugreek and coriander leaf is added to the batter and mixed. Preheat skillet, grease with oil. Pour batter on the skillet and spread evenly into a thin crepe. Add some oil around the edges and cook until you have some small spots on the bottom that are light brown.
Serve with any (chutney) that you desire. I have served it along with a Peanut and Tomato Onion Chutney.
Sprouted Moong Salad
Proteins are found in plentiful amounts in the sprouts especially to the vegetarians. It is a hearty salad combination of sprouted moong beans, crunchy vegetables, slight bit of fruit and a multitude of spices.
You can also add other types of lentil or bean sprouts (like chickpea sprouts, moth bean sprouts and horse gram sprouts) to this dish.
To make this simple salad first rinse the sprouts and add them to a blender, along with the chopped green chilies as well as besan/ gram flour. Mixed together until a pouring-consistency.
Add all the remaining ingredients and mix. Add water, when necessary, to get the consistency desired. Store not more than 2 days in airtight container in the refrigerator.
Replacing the normal white rice in this Indian breakfast with a healthier version e.g. ragi or jowar in order to add fibre to your meal. The creamy chutney prepared by roasting the peanuts and flax seeds with the addition of a chutney provides another portion of plant-based protein.
This breakfast meal is high-fibre and one that ensures that you do not experience the mid-morning energy crash!
Multigrain Vegetable Paratha
In this savory paratha, refined flour can be substituted with dalia (broken wheat) and bajra. Replacing white rice with ragi and jowar millets will be a boost of insoluble fibre, which will aid in healthy digestion and prevent spikes in blood sugar levels.
This healthy breakfast is also fulfilling with the accompaniments of vegetables like grated cauliflower, methi (fenugreek) leaves or mooli (radish).
After adding atta, ajwain and chilli powder, mix it with water to make a soft dough. Add vegetables which have been grated, buckwheat and salt. Mix well. On the rolling board sprinkle dough with flour and begin to roll out the dough on the rolling board to a circle that is 6 to 7 inches in diameter.
Always make certain that it is flatten. A ball of the vegetable mixture is put in the centre of the rolled out dough. Close it carefully. Make 8 such stuffed parathas.
This is a healthy paratha it can be served with plain curd or any raitha. It may also be heated in microwave. You can even make this tawa fried veg paratha beforehand and put them in the fridge to keep them warm.
Ragi Dosa with Chutney
Ragi Dosa is a healthy nutritious nutritional South Indian food that is made of finger millet (ragi). This dosa is a very nutritious dosa. It contains a lot of dietary fibre and calcium.
It is also low in glycemic index and can be a great option to diabetics and even those who are trying to slim. This nutrient-packed spicy coconut chutney complements this nutritious breakfast idea.
In order to make this healthy ragi dosa, one should combine 1 cup ragi flour, 1/4 cup rice flour and 1/2 teaspoon of salt. Add water, a little at a time, beating until you have a lumpy-free batter. Allow batter to rest (one or two minutes).
Preheat non-stick dosa pan or tawa in medium heat. Add a ladleful of the dosa batter to the pan and spread it outwards in circular movement to form a thin dosa. Spray some oil on the edges of the dosa. Bake until the sides are raised and the dosa becomes crispy and brown on both side.
Vegetable Dalia
It is a savory, quite nutritious, delicious breakfast, lunch or dinner meal. It is made with spinach, gram flour (besan) and spices mix. Spinach is also a good supply of vitamin A, iron and antioxidants and gram flour is a source of protein boosters. This is a fast and easy-to-cook food, and can be pre-cooked.
Dalia refers to coarse form of wheat which is either sweet or savoury. To make Idli high-fiber, you can use millet, like ragi or jowar, instead of rice and add roasted peanuts and flax seeds, so that the dish might be not only high in nutrients but also tasty.
Dalia is made of vegetables, most often cooked in ghee by dry roasting broken wheat and frying it with onions, tomatoes and vegetables like beans, carrots and peas. Recipes that include a mix of moong dal are also available so as to provide additional protein.
Add water and then cook under pressure till it is of porridge consistency. Top with sprinkle of coriander leaves, and serve. The other meal that would be more savoury would be to make dalia veg pulao.
Besan Chilla and Spinach
This breakfast is low-calorie and consists of high-fiber foods and can be prepared within a few minutes, in a common street food. It is also an excellent method of adding additional plant-based protein to your diet.
In this recipe, the oats are used instead of semolina and the vegetables that are in season like spinach, tomatoes and beans are added to make it a nutritious start of your day.
Prepare this nutrient-rich take on the traditional besan chila and include a lot of green veggies and brown rice flour (instead of white).
Raw peanuts are roasted and boiled sprouts give it good crunch, as well as a dose of plant protein. Serve Lemon juice and coriander chutney as it will indeed enhance the flavours of this healthy breakfast.
Besan (chickpea flour) is not gluten-free; also, it is not low in calories but high in protein. It is also an excellent source of iron and other types of vitamins and minerals.
This recipe is a little more nutritious, with in-season vegetables and brown rice flour (instead of refined white) which is more fibrous and still has its bran layer on, so it has most of its natural nutrients.
Huge Sandwich of Whole Wheat Vegetables
Whole wheat bread contains plenty of vitamins, minerals and low digesting carbohydrates, which give you sustenance to all the day long. It can sustain juicy fillings and sauces unlike white bread as well as its nutty taste which adds to the flavor of sandwiches.
It is a recipe to be tried by making this home baked soft 100 per cent whole wheat sandwich bread. With a 15 minute sponge and only one rise, it’s easy to make.
Veggie dalia is an easy, no-frills, one-pot dish that is made with basic components. It is light, delicious and rich in nutrient-filled vegetables and therefore can be a healthy supper or breakfast during the week.
This is a quick and delicious sandwich that is made by mixing arugula, tomato, and onion, and feta cheese. This is made richer and more filling as the feta cheese and the roasted vegetables add this richness.
It is a sandwich with a lot of protein, and therefore, a good after work-out meal. This can be served with a salad or carrot stick to complete a meal.