Is munching on biscuits and potato chips adding calories to your diet plan without giving any nutritional value? Are you bored of eating dry diet cracker biscuits as healthy food substitutes? Craving to eat something tasty and flavourful, which also does not bloat your calorie count? Here are some internationally-inspired recipes that will work wonders for your taste buds.
Black bean discs
These discs are a protein-packed stomach-filling snack that can be made in advance and carried in your snack box.
- 1 and ½ cups boiled kidney beans or black beans
- 2 cups boiled potato
- 1 egg white
- 1/2 cup breadcrumbs
- 1 cup cooked brown rice
- 1 tbsp oil
- 1 tsp ground cumin
- 1 tsp black pepper
- Salt to taste
– Add the boiled kidney beans/black beans, boiled potato, egg white, breadcrumbs, cumin, black pepper, and salt to a food processor jar. If you want the dish to be spicier, you can add some chilli flakes or red chilli powder, according to your taste.
– Pulse this mixture in the food processor for about one minute to make a smooth paste. Add this paste mixture to a bowl containing the mashed boiled kidney/black beans and cooked brown rice. Mix everything well and form small round 2-inch patties of about half an inch thickness.
– Heat oil in a pan and cook the patties on each side for 4 minutes .
Snack on them with some pudina (mint) chutney.
Creamy cucumber dill dip with crunchy veggies
This is a quick, tasty, and multipurpose recipe.
- 1 cup fat-free yoghurt
- ½ medium-sized cucumber, chopped
- 2 tsp minced onion
- 1 and ½ tsp dried dill seasoning
In a bowl, combine the yoghurt, chopped cucumber, minced onion, and dried dill seasoning. Mix well to make the dip, and refrigerate until you want to serve.
The dip can be served with some raw carrots or bell peppers as a quick snack. You can also use it is as a creamy topping for grilled vegetables or chicken as a part of dinner or lunch.3
Spicy oven-roasted chickpeas
This is a high-fibre, protein-packed, crispy snack to replace those potato chips cravings.
- 2 cups chickpeas
- 2 tbsp canola oil
- 2 tsp chilli powder
- Cayenne pepper, a pinch
- ¼ tsp garlic powder
- ¼ tsp black pepper
- Salt, to taste
– Boil the chickpeas and let them dry in a flat baking tray. Preheat the oven at 425°F.
– Combine the canola oil and the remaining ingredients – the dry spices – to make the spice mix.
– Pour this spice mix on the dried chickpeas to coat them thoroughly.
– Bake the chickpeas in the oven for about 35 minutes, flipping the mixture once at about 15-20 minutes.
You can either serve this immediately or pack it in an airtight container and carry it along with you.
This protein-packed fresh vegetable dish will help curb your hunger on those long evenings.
- 3 cups of boiled black-eyed peas
- 1 cup corn kernels
- 1 small bell pepper, diced
- 2 cups tomatoes
- 3 cloves of garlic, minced
- 2 spring onions, greens only, sliced
- 2 tbsp extra-virgin olive oil
- 2 tbsp lemon juice
- 1 tsp cumin powder
- Green chillies, according to taste
- Cilantro or coriander, according to taste
- Lemon zest
- Salt and pepper, to taste
– In a bowl, mix the boiled black-eyed peas, spring onion greens, corn kernels, diced bell pepper, tomatoes, minced garlic, and some green chillies and coriander according to your taste.
– In another small bowl, whisk the extra-virgin olive oil and lemon juice. To this, add the cumin powder, lemon zest, and salt and pepper.
– Pour this mixture over the vegetables, and keep it to cool for two to three hours.5
Carry it to work and have it as a meal or snack by itself. You can also eat it with some baked chips or tortillas.
Roasted spiced veggies
This super colourful dish can be enjoyed as a pre-dinner or pre-lunch snack. It is packed with flavour and makes the perfect addition to your healthy eating plans.
- 2 beetroots
- 3 carrots
- 1 onion
- 2 tsp olive oil
- ½ tsp dried oregano
- Salt, to taste
– Preheat the oven at 425°F.
– Cut the beetroots, carrots, and onions into half-inch wedges
– Line a baking tray with aluminium foil and drizzle some oil over it to prevent the vegetables from sticking.
– Lay the vegetable wedges in the tray, and sprinkle them with salt, oregano, and oil. If you don’t like oregano, you can add other spices of your choice.
– Roast the vegetables in the oven for approximately 15 minutes. Flip them once and continue roasting for another 10-15 minutes. Make sure that when you add the veggies to the tray, they don’t overlap each other.6
Once roasted, enjoy these vegetables as a delicious, filling, and healthy snack.
All these recipes provide more than one serving. They are high in fibre and low in carbohydrates and fats, so you can be assured that you’re eating healthy throughout the day, without feeling like you are having the same old boring salads.
- Black bean burgers with mustard potato salad [Internet]. 2019 [cited 2019 Jun 2]. Available from: https://recipes.heart.org/en/recipes/black-bean-burgers-with-mustard-potato-salad.
- Baked apples and pears with almonds [Internet]. 2019 [cited 2019 Jun 2]. Available from: https://recipes.heart.org/en/recipes/baked-apples-and-pears-with-almonds.
- Creamy cucumber-dill dip [Internet]. 2019 [cited 2019 Jun 2]. Available from: https://recipes.heart.org/en/recipes/creamy-cucumber-dill-dip.
- Spicy oven-roasted chick peas – hot chicks [Internet]. 2019 [cited 2019 Jun 2]. Available from: https://recipes.heart.org/en/recipes/spicy-oven-roasted-chickpeas—hot-chicks.
- Texas caviar [Internet]. 2019 [cited 2019 Jun 2]. Available from: https://recipes.heart.org/en/recipes/texas-caviar.
- Roasted carrots, beets and red onion wedges [Internet]. 2019 [cited 2019 Jun 2]. Available from: https://recipes.heart.org/en/recipes/roasted-carrots-beets-and-red-onion-wedges.