Indian Vegetarian Recipes

Healthy Chickpea And Tofu Salad

Healthy Chickpea And Tofu Salad

Chickpea and tofu salad is a new favorite in our family. It is both heart healthy and delicious. It’s packed with plant protein and fiber and is also a great option for those who are vegan and gluten free. These days everyone in my family is eating clean and will usually ask me to make a salad bowl. This colorful and delicious salad has become part of my salad recipes. There’s nothing like a fresh salad. Salads are of course healthy and contrary to popular belief they can be quite filling and satisfying! This particular salad is a combination of greens, cucumber, tomatoes, and some fruit which gives it a fresh taste. Add in some chickpeas and tofu with my special homemade dressing and you have a great meal! It’s unbelievably tasty and nutritious too! I love eating leftovers all week long. This super delicious salad is full of flavor and textures and is really easy to prepare.

This recipe will serve 4.

Prep time 20 minutes.

Assembly time is 5 minutes.

Course Salad

Cuisine Fusion

Prep Time 20 minutes

Cook Time 5 minutes

Equipment

Blendtec Classic Blender
butane stove
All-Clad Fry Pan

Ingredients

For salad dressing

¼ cup fresh lemon juice
¼ cup roasted sesame seeds
2 Tbsp nutritional yeast
¼ cup olive oil
¼ tsp salt
¼ tsp black pepper
2 tsp sugar
1 Tbsp ginger finely shredded
2 Tbsp fresh orange juice

Tofu

6 oz firm tofu
¼ tsp salt
¼ tsp black pepper
1 Tbsp ginger finely shredded
2 tsp lemon juice

Chickpeas

15 oz can of chickpea
1 Tbsp oil
¼ tsp salt
¼ tsp black pepper
1 tsp lemon juice
1 tsp ginger juice

Other Salad Ingredients

1 cup romaine lettuce roughly chopped
½ cup spinach leaves roughly chopped
¼ cup cucumber cut into bite size, I am using Asian cucumber
¼ cup pear cut into bite size pieces
½ orange peeled and cut into bite size pieces
8 cherry tomato cut into half
1 Asian cucumber thinly sliced long ways

Instructions

For Dressing:

blend all the salad dressing ingredients together, lemon juice, roasted sesame seeds, nutritional yeast, olive oil, salt, black pepper, sugar, ginger, orange juice. Dressing should be pourable consistency. Keep aside.
Tofu: drained the water and pat dry the tofu, cut the tofu in about ½ inch cubes. Grill the tofu over medium heat. lightly oil the pan and spread the tofu pieces, grill the tofu from both sides until they are light brown. It will take about 3 minutes.
Drizzle, lemon juice over tofu, salt and black pepper turn them lightly. Turn of the heat and take them out in a bowl.

Prepare chickpeas:

drain the water and wash the chickpea. Sauté the chickpeas over medium heat, add oil, oil should be moderately hot add chickpeas, drizzle salt, black pepper, lemon juice and ginger. Stir them together for about 2 minutes. Chickpeas will have a nice flavor.

Assembling the salad:

use the bowl you will serve the salad, spread lettuce, spinach leaves (remove the stems from spinach), add cucumber, pair cut, orange and tomatoes.
Next drizzle about 2 tablespoons of dressing and toss them together. Add about 1/3 cup of chickpeas and 1/3 cup of grilled tofu on one side I am also putting few slices of cucumber, to dress it up.
Now again drizzle about 2 tablespoons of dressing. salad is ready to serve.
For this recipe use the chickpea, tofu, vegetables, and fruits quantity of your choice.

Notes

you can make plenty of salad dressing in advance and refrigerate it in a jar, you can save this dressing for up to a week. You can use this dressing in any salad, it tastes grate. Prepare the tofu and chickpeas also in advance and refrigerate, they will be good for 3-4 days. Add the greens and fruits of your choice.

You will also enjoy: Millet Soup, Mango Salsa, Potato soup, Masala idli

The post Healthy Chickpea And Tofu Salad appeared first on Manjula’s Kitchen.

Indian Vegetarian Recipes

Corn and spinach sandwich

Corn and spinach sandwich, Spinach corn sandwich- No onion no garlic sandwich recipe with full video and step-by-step pictures.

Sandwich comes super handy when we run out of idli dosa batter. My family loves sandwiches, and I have posted many recipes in Jeyashris kitchen. This one is a no onion no garlic sandwich recipe made using the winning combo of spinach and corn, also I have added capsicum to enhance the taste.

You can make this easy sandwich recipe, with the ingredients available at home. As we are not using onion or garlic, chopping reduces significantly. The filling is like a thicker version of the white sauce we make for pasta. If you want to add garlic you can add while sauting the corn and making the sauce too.

Corn and spinach sandwich can be served for breakfast, packed for kid’s lunch box, or served as an evening snack. Even you can make this for a quick weeknight dinner along with a soup.

Also check out our collection of No onion no garlic recipes.

Corn spinach sandwich recipe

No onion no garlic corn spinach sandwich recipe

Course Main Course, Snack

Cuisine Global, Indian

Keyword no onion garlic recipes, sandwich recipes

Prep Time 15

Cook Time 25

Total Time 40

Servings

Author Jeyashri suresh

Ingredients

8 slices bread
½ cup frozen sweet corn
½ cup spinach finely chopped
3 tbsp capsicum finely chopped
Salt as needed
Red chili flakes to taste
½ tsp pepper powder
Oregano flakes to taste
2 tsp maida or jowar flour
3 tsp butter + butter to toast the sandwich
½ cup milk use raw milk or boiled and cooled milk
¼ cup grated cheese mozarella cheese

Instructions

In a pan add 1 tsp of butter and add the frozen corn. If using fresh corn, cook this well and then take out the corn kernels and then add.
Saute for a minute and add add ½ cup finely chopped spinach
Saute for a minute and add salt.
Now add 3 tbsp of finely chopped capsicum
Saute for a minute.
Add red chili flakes, pepper powder, oregano flakes and mix well.
Keep this aside.
Add 1 tsp butter to the pan and add 2 tsp plain flour |maida. You can add jowar flour also.
Saute in low flame for a minute.
Now add ½ cup milk, you can add raw milk or boiled and cooled milk. Oat milk can also be added.
Mix well without lumps
Let this thicken, cook on a low flame.
Now add the corn spinach mixture.
Mix well and switch off
Add ¼ cup grated cheese
Filling is ready for the sandwich.
Add butter on a tawa and place a bread on it.
Spread the corn cheese mixture.
Cover with another slice.
Cook on both sides
Take out, cut and serve.

Video

Notes

Notes:
1. Instead of oregano and red chili flakes you can add finely chopped green chili and chaat masala.

2. You can skip the step of adding the maida white sauce too. Just cook the corn and spinach and add the grated cheese and go ahead.

3. No onion no garlic Corn spinach sandwich is a perfect breakfast or evening snack

In a pan add 1 tsp of butter and add the frozen corn. If using fresh corn, cook this well and then take out the corn kernels and then add.
Saute for a minute and add ½ cup finely chopped spinach
Saute for a minute and add salt.

Now add 3 tbsp of finely chopped capsicum
Saute for a minute.
Add red chili flakes, pepper powder, oregano flakes and mix well.
Keep this aside.

Add 1 tsp butter to the pan and add 2 tsp plain flour |maida. You can add jowar flour also.
Saute in low flame for a minute.

Now add ½ cup milk, you can add raw milk or boiled and cooled milk. Oat milk can also be added.
Mix well without lumps.

Let this thicken, and cook on a low flame.
Now add the corn spinach mixture.
Mix well and switch off.

Add ¼ cup grated cheese and mix well
The filling is ready for the sandwich.

Add butter on a tawa and place a bread on it.
Spread the corn cheese mixture.

Cover with another slice.
Cook on both sides.

Take out, cut and serve.

Notes:
Instead of oregano and red chili flakes you can add finely chopped green chili and chaat masala too.
You can skip the step of adding the maida white sauce too. Just cook the corn and spinach and add the grated cheese and go ahead.
No onion no garlic Corn spinach sandwich is a perfect breakfast or evening snack.

The post Corn and spinach sandwich appeared first on Jeyashri’s Kitchen.