DietSuchi Kitchen

Ingredients

• Besan (gram flour) – 50 g
• Oil – 10 g
• Mixed vegetables – 50–70 g (onion, tomato, green peas, capsicum)
• Spices – turmeric, cumin, coriander, chilli, ginger-garlic, garam masala
• Salt – to taste
• Water – as required
• Coriander leaves – for garnish

Method

1. Mix 50 g besan with spices, salt and a little water to make a firm dough.
2. Shape into small flat pieces or bite-sized nuggets.
3. Lightly brush or spray with some of the 10 g oil and air-fry at 180°C for 10–15 minutes, turning once, until golden and firm.
4. Heat the remaining oil in a pan and sauté onion, tomato, ginger-garlic and spices.
5. Add vegetables and cook until slightly tender.
6. Add water to make a light curry and simmer for a few minutes.
7. Add the air-fried besan pieces and simmer for 2–3 minutes so they absorb the curry.
8. Garnish with coriander and serve hot.

Ingredients

• Thick / Greek yogurt – 150 g
• Protein powder – 1 scoop (≈30 g)
• Custard apple pulp – 100 g
• Mixed nuts – 10 g
• Cinnamon / cardamom – optional

Method

1. Remove the seeds from the custard apple and collect the pulp.
2. Blend yogurt, protein powder and custard apple pulp until smooth.
3. Add chopped nuts and mix.
4. Pour into a freezer-safe container and freeze for 3–4 hours.
5. Take it out for 5–10 minutes, blend once again for a smoother texture, then freeze until set.
6. Garnish with a few chopped nuts and serve.

Ingredients

• Club soda
• 1 tsp jaljeera powder
• 1 tbsp lemon juice
• Crushed mint
• Pinch of black salt
• Ice

Method

1. Add jaljeera powder, lemon juice, mint and black salt to a glass.
2. Top with ice and club soda.
3. Stir once and serve immediately.

Ingredients

• Zero-calorie 7-Up
• 1 slit green chilli
• 1/2 tsp crushed ginger
• Fresh mint leaves
• 1 tsp lemon juice
• Ice

Method

1. Muddle chilli, ginger and mint in a glass.
2. Add lemon juice and ice.
3. Top with zero-calorie 7-Up and serve.

Ingredients

• Plain club soda
• 1 tbsp fresh lemon juice
• 1/2 tsp ginger juice
• 1/2 tsp jaljeera powder
• Torn mint leaves
• Ice

Method

1. Mix lemon juice, ginger juice, jaljeera and mint in a glass.
2. Add ice and top with club soda.
3. Stir and serve cold.

Ingredients

• Zero-calorie 7-Up
• Top splash of club soda
• 6–8 muddled mint leaves
• 1 lightly bruised green chilli segment
• Squeeze of lime

Method

1. Muddle mint and chilli in a glass.
2. Add lime, ice, zero-calorie 7-Up and a splash of soda.
3. Serve immediately.

Ingredients

• 1.5 cups (360 ml) water
• 1.5 tbsp (≈10 g) whole isabgol (psyllium husk)
• Stevia drops or powder, to taste
• Flavour — choose one
• Rose water / kewra + a pinch of cardamom
• Mango / pineapple / vanilla food-grade essence
• 1 drop edible food colouring (optional)

Method

1. Bring water to a gentle boil. Stir in stevia and your chosen flavour (plus colour, if using).
2. Turn the heat to low. Gradually sprinkle isabgol into the warm water while whisking to prevent clumps.
3. Stir for 60–90 seconds until the mixture swells into a thick, uniform gel.
4. Pour immediately into a flat, parchment-lined or silicone square dish. Level the top.
5. Refrigerate for 20–30 minutes until firm. Cut into barfi squares and serve chilled.

Ingredients

• Wrappers
• 6 large whole cabbage leaves
• Filling
• 100 g raw chicken breast, minced
• 2 tbsp finely grated carrot
• 2 tbsp finely chopped French beans or bell pepper
• 1 spring onion, finely chopped
• 1 tsp minced garlic
• 1/2 tsp minced ginger
• 1 finely chopped green chilli
• 1 tsp light soy sauce
• 1/4 tsp black pepper
• Salt to taste

Method

1. Blanch cabbage leaves in salted boiling water for 90–120 seconds until pliable. Ice-bath, pat dry, and shave the thick centre rib so the leaves fold easily.
2. Mix minced chicken, vegetables, ginger, garlic, chilli, soy, pepper and salt.
3. Place 1 heaped tablespoon of filling on each leaf. Fold the sides in and roll tightly.
4. Steam seam-side down for 10–12 minutes until the chicken is cooked and firm.
5. Serve hot with chilli-garlic chutney or light soy dip.

Ingredients

• 1 large whole egg (hard-boiled)
• 2 slices whole-wheat bread (≈30 g each)
• 2 tbsp (30 g) plain Greek yogurt or hung curd
• 1/4 tsp Dijon or mild brown mustard (optional)
• 1 tbsp finely chopped red onion
• 1 tbsp finely chopped cucumber or celery
• Salt and black pepper
• Pinch of roasted cumin or smoked paprika (optional)

Method

1. Boil the egg: rolling boil, then cover off-heat for 9–10 minutes. Cold-water plunge, peel, and mash.
2. Mix egg, yogurt, onion, cucumber, mustard, salt and pepper until thick and creamy.
3. Dry-toast the bread — no oil or butter.
4. Spread the filling, close the sandwich, cut diagonally and serve fresh.

Ingredients

• 30 g dry pasta (penne, macaroni or fusilli — whole wheat or durum)
• 25 g paneer, small cubes
• 1 processed cheese slice (≈20–21 g)
• 1 cup mixed veggies (≈100 g): bell peppers, broccoli, corn or peas, carrot
• 2 cloves garlic, minced
• 1/4 cup reserved pasta water
• 1/4 tsp mixed Italian herbs / oregano
• 1/4 tsp chilli flakes
• Salt and black pepper

Method

1. Cook 30 g pasta in salted water until al dente. Reserve 1/4 cup pasta water, then drain.
2. In a non-stick pan, dry-toss or lightly spray garlic until fragrant. Add vegetables and sauté 2–3 minutes until tender-crisp.
3. Add paneer and toss 1 minute until warmed and lightly golden.
4. On low heat, add 2–3 tbsp pasta water and torn cheese. Stir until it melts into a glossy sauce.
5. Toss in pasta, chilli flakes, herbs, pepper and salt. Loosen with more pasta water if needed. Serve hot.

Ingredients

• Mint mutton pulao
• 30 g basmati rice, washed and soaked 20 minutes
• 50 g lean mutton / goat, finely cut
• 10 g butter
• 1/2 cup fresh mint leaves, finely chopped
• Whole spices: 1 cardamom, 1 clove, small cinnamon, 1 bay leaf, 1/4 tsp cumin
• 1/4 tsp turmeric, 1/4 tsp coriander powder, 1/4 tsp garam masala, salt
• 1/2 tsp ginger-garlic paste, 1 small green chilli (slit)
• 70–80 ml water (about 2.5× the rice)
• Raita
• 50 g curd
• 2 tbsp diced cucumber (≈25 g)
• 1 tbsp chopped onion (≈15 g)
• Pinch of roasted cumin and black salt
• Chopped mint to garnish

Method

1. Melt 5 g butter in a small pressure cooker. Sauté ginger-garlic and 50 g mutton for 2–3 minutes. Add a splash of water, salt and turmeric. Pressure-cook 4–5 whistles until nearly tender.
2. Heat remaining 5 g butter. Add cumin, cardamom, clove, cinnamon and bay leaf. Add chilli, coriander powder and mint. Sauté 30–45 seconds.
3. Add drained rice and roast 1 minute with the meat. Add measured water (plus any broth), garam masala and salt. Cook 1 whistle on low, or simmer covered 10–12 minutes. Rest, then fluff.
4. Whisk 50 g curd. Stir in cucumber, onion, black salt and roasted cumin.
5. Serve the pulao hot with chilled raita.

Ingredients

• 100 g white fish fillet (cod, tilapia, basa or halibut)
• 50 g plain curd, whisked thick
• 10 g cold-pressed mustard oil (≈2 tsp)
• 1 tsp lemon juice
• 1/2 tsp minced garlic
• 1/2 tsp grated ginger
• 1/4 tsp turmeric
• 1/2 tsp smoked paprika or mild chilli powder
• 1/4 tsp crushed black pepper
• 1/4 tsp dried oregano or crushed coriander seeds
• Salt to taste
• Lemon wedge and chopped parsley or coriander

Method

1. Whisk yogurt, 5 g mustard oil, lemon juice, garlic, ginger and spices until smooth.
2. Pat the fish dry. Coat both sides and rest 10–15 minutes.
3. Heat a non-stick or cast-iron pan. Add remaining 5 g oil and heat until shimmering.
4. Sear the fish 3–4 minutes until a golden crust forms. Spoon leftover marinade over the top.
5. Flip, lower the heat, and cook 3–4 minutes until it flakes easily.
6. Serve with lemon and herbs.

Ingredients

• 100 g fresh prawns, cleaned, deveined and finely minced
• 100 g tender ladyfinger / bhindi (7–8 medium pods)
• 10 g cold-pressed mustard oil (sorisa tela)
• 1/2 tsp ginger-garlic paste
• 1 small green chilli, finely minced
• 1/4 tsp turmeric
• 1/4 tsp Kashmiri chilli powder
• 1/2 tsp coriander powder
• 1/4 tsp roasted cumin powder
• 1/4 tsp garam masala or Odia meat masala
• 1/2 tsp lemon juice
• Salt to taste
• Fresh coriander, chopped

Method

1. Wash and thoroughly dry the bhindi. Trim ends. Make a lengthwise slit, leaving the ends attached. Scoop large seeds if needed.
2. Mix minced prawns with ginger-garlic, chilli, lemon, spices, salt and coriander to a uniform paste.
3. Stuff each pod so the filling sits flush.
4. Heat 10 g mustard oil in a wide pan. Arrange stuffed bhindi seam-side up.
5. Cover and cook on low 4–5 minutes. Uncover, roll onto the sides, and cook 5–6 minutes until blistered and golden.
6. Finish with roasted cumin and serve hot.

Ingredients

• 150 g pointed gourd / parwal / potala (≈4 medium)
• 50 g fresh paneer, crumbled or grated
• 5 g mustard oil or cooking oil (≈1 tsp)
• 1/2 tsp ginger-garlic paste
• 1 green chilli, finely chopped
• 1 tbsp finely chopped onion (optional)
• 1/4 tsp cumin seeds
• 1/4 tsp turmeric
• 1/4 tsp Kashmiri chilli powder
• 1/2 tsp coriander powder
• 1/4 tsp garam masala or roasted cumin
• 1/4 tsp amchur
• Salt to taste
• Fresh coriander, chopped

Method

1. Lightly scrape the parwal skin. Trim ends and slit lengthwise. Scoop seeds to make a cavity.
2. Mix paneer with ginger-garlic, chilli, spices, salt and coriander.
3. Pack the filling firmly into each cavity.
4. Heat 5 g oil, splutter cumin, and arrange the stuffed parwal in one layer.
5. Cover and cook on low 6–8 minutes until the flesh softens.
6. Uncover and roll onto different sides for 5–6 minutes until blistered and tender-crisp.
7. Garnish with coriander or roasted cumin. Serve hot.

Ingredients

• 30 g soya granules (or boiled, pulsed soya chunks)
• 100 ml low-fat milk (or unsweetened almond milk)
• 5 g cow ghee (≈1 tsp)
• 15 g jaggery powder (or stevia to cut carbs)
• 1/4 tsp green cardamom powder
• 3–4 saffron strands, soaked in 1 tbsp warm milk
• 5 g chopped almonds and pistachios
• Water, for boiling

Method

1. Boil soya granules 3–4 minutes with a pinch of salt. Drain, rinse, squeeze dry, and pulse to a sooji-like texture.
2. Heat 5 g ghee. Roast the granules 6–8 minutes until aromatic and light golden.
3. Add 100 ml milk and the saffron milk. Stir, cover, and simmer 3–4 minutes until soft and pudding-like.
4. Add jaggery and cardamom. Cook 2–3 minutes until the halwa thickens and leaves the pan.
5. Fold in nuts and serve warm.

Ingredients

• Soya chunks (dry) – 30 g
• Besan – 20 g
• Low-fat curd – 150 g
• Oil – 5 g
• Onion – 30 g, chopped
• Tomato – 50 g, chopped
• Ginger-garlic – 1 tsp
• Turmeric – 1/4 tsp
• Cumin – 1/2 tsp
• Red chilli powder – 1/4 tsp
• Coriander powder – 1/2 tsp
• Garam masala – a pinch
• Salt – to taste
• Water – as required
• Fresh coriander – to garnish

Method

1. Soak 30 g soya chunks in hot water 10–15 minutes. Drain and squeeze well.
2. Whisk 20 g besan, 150 g curd and water until smooth.
3. Heat 5 g oil. Add cumin, onion and ginger-garlic; sauté until lightly golden.
4. Add tomato, turmeric, chilli and coriander powder. Cook until the tomato softens.
5. Add soya chunks and sauté 2–3 minutes.
6. Pour in the besan-curd mixture while stirring.
7. Add water to the consistency you want and simmer on low 8–10 minutes.
8. Finish with garam masala and coriander. Serve hot.

Ingredients

• Soya chaap – 150 g
• Thick / low-fat curd – 50 g
• Oil – 5 g
• Ginger-garlic paste – 1 tsp
• Lemon juice – 1 tsp
• Kashmiri chilli powder – 1/2 tsp
• Turmeric – 1/4 tsp
• Roasted cumin powder – 1/2 tsp
• Garam masala – 1/4 tsp
• Black pepper – 1/4 tsp
• Salt – to taste
• Onion and capsicum – 50 g
• Coriander – to garnish

Method

1. Boil soya chaap 5–7 minutes, drain, squeeze, and cut into bite-sized pieces.
2. Mix curd, ginger-garlic, lemon and spices for the marinade.
3. Add chaap, onion and capsicum. Coat well and marinate 30–60 minutes.
4. Thread onto skewers.
5. Brush with 5 g oil and grill in an oven, air fryer or grill pan until lightly charred, turning occasionally.
6. Garnish with coriander and lemon. Serve hot.