Quinoa & Carrot Patties

 

Baked Quinoa & Carrot Patties (Healthy, Gluten-Free, and Vegan-Friendly)

If you’re looking for a nourishing, protein-packed plant-based recipe, these baked quinoa and carrot patties are a perfect choice. They’re crisp on the outside, tender on the inside, and full of vibrant flavors from fresh herbs, warm spices, and a creamy yogurt–mustard sauce. Whether served as a snack, a light meal, or tucked into wraps, these patties are wholesome and incredibly satisfying.

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Ingredients

For the Patties:

• 200 g quinoa (about 1 cup)

• Water for soaking

• ½ tsp salt

• 400 ml water (about 1 ⅔ cups) for cooking

• 2 tsp chia seeds (or substitute 2 regular eggs)

• 75 ml water (about ¼ cup) for chia egg

• 1 onion, finely chopped

• Olive oil

• ½ tsp cumin

• ½ tsp garlic powder

• ½ tsp turmeric

• Salt and pepper, to taste

• 200 g carrots (about 1 ½ cups), finely grated

• 2 tsp sunflower seeds

• A handful of fresh parsley or cilantro, chopped

• 1 tbsp chili flakes (optional)

• 80 g flaxseed or chickpea flour (about ⅓ cup)

For the Yogurt Mustard Sauce:

• 150 g plain yogurt (about ⅔ cup)

• 1 tsp mustard

• 1 tbsp lemon juice

• 1 tbsp olive oil

• 1 garlic clove, grated or minced

• 1–2 tbsp finely chopped parsley or dill

• Salt and pepper, to taste

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Instructions

Prepare the Quinoa

1. Rinse the quinoa well, then soak it in water for 20 minutes.

2. Drain, add 400 ml of water and ½ teaspoon of salt.

3. Cover and cook for 15–20 minutes, or until the water is absorbed and the quinoa is fluffy. Set aside to cool.

Make the Chia Egg

4. Combine chia seeds with 75 ml of water.
   Let them swell for about 10 minutes until gel-like.
   (Alternatively, use 2 regular eggs.)

Cook the Aromatics

5. Heat a little olive oil in a pan.
   Add cumin, garlic powder, and turmeric. Stir and warm the spices for about 30 seconds.

6. Add the chopped onion and cook until soft.

7. Season with salt and pepper.
   Remove from heat and let cool slightly.

Combine the Ingredients

8. In a large bowl, mix together:

   • Cooked quinoa

   • Grated carrots

   • Sunflower seeds

   • Chopped parsley or cilantro

   • Chili flakes (optional)

   • Cooked onion mixture

   • Chia egg

9. Stir everything together until well combined.

10. Add flaxseed or chickpea flour gradually, mixing until the mixture holds together.

Shape and Bake

11. Preheat oven to 180°C (350°F).

12. Grease a baking tray.

13. Lightly oil your hands and form the mixture into patties.

14. Arrange on the tray and brush the tops with a little oil.

15. Bake for 15 minutes, or until lightly golden.

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Make the Yogurt–Mustard Sauce

16. In a bowl, whisk together:

• Yogurt

• Mustard

• Lemon juice

• Olive oil

• Garlic

• Chopped herbs

• Salt and pepper

17. Mix until creamy and smooth.

Falafel

 

Crispy Homemade Falafel

There’s nothing quite like the taste of freshly made falafel—crunchy on the outside, tender and flavorful on the inside. This recipe uses dried chickpeas (never canned!) for the perfect texture and authentic taste. Whether you tuck them into warm pita or serve them over a fresh salad with creamy tahini, these falafel are a guaranteed crowd-pleaser.

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Ingredients

Falafel Mixture:

• 2 cups (400 g) dried chickpeas — do not substitute canned; see notes

• 1 small onion

• 4 garlic cloves

• ⅓ cup fresh parsley

• ½ cup fresh cilantro

• 4 tablespoons (30 g) flour, breadcrumbs, or chickpea flour (gluten-free option)

• 1¼ teaspoons salt

• ¼ teaspoon black pepper

• 1 teaspoon cumin

• 1 teaspoon paprika

• 2 teaspoons baking soda

• Oil for frying

For Serving:

• Pita bread

• Chopped salad

• Tahini sauce

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Instructions

1. Soak the Chickpeas
   Place the dried chickpeas in a large bowl and cover them with 2–3 inches of cold water. Let them soak overnight. The next day, drain and rinse well.

2. Blend the Mixture
   Add the soaked chickpeas to a food processor along with the onion, garlic, parsley, cilantro, baking soda, and all the spices. Pulse until the mixture is finely processed—smooth but still slightly crumbly.

3. Combine and Chill
   Transfer the mixture to a bowl and mix in the flour or breadcrumbs. Cover and refrigerate for about 1 hour to help it firm up.

4. Heat the Oil
   In a deep pan, heat oil to 360°F (180°C).

5. Shape the Falafel
   With slightly wet hands, form the chilled mixture into 1-inch balls.

6. Fry Until Crisp
   Fry 4–6 falafel at a time for 3–4 minutes, or until golden brown and crunchy. Place them on paper towels to drain excess oil.

7. Serve and Enjoy
   Enjoy your falafel on their own or stuffed inside warm pita with fresh salad and a generous drizzle of tahini sauce.

Dosa

Mixed-Dal Dosa (Protein Dosa) — Quick Recipe

Ingredients

• ½ cup green gram (mung dal)

• ½ cup chana dal

• ¼ cup masoor dal

• 2 tbsp urad dal

• 6 almonds

• 2 tbsp peanuts

• Green chili, to taste

• Ginger, to taste

• Curry leaves, to taste

• Salt, to taste

• Water (for grinding)

Method

1. Soak all the dals, almonds, and peanuts in water for ~6 hours.

2. Drain, then grind them with green chili, ginger, curry leaves, and salt, adding enough water for a thick but smooth batter.

3. Let the batter rest for 30 minutes.

4. Heat a nonstick griddle, pour a ladle of batter, spread it, drizzle a little oil, and cook until crispy and golden. Flip only if desired.

5. Serve hot with chutney or sambar.

Quick Breakfast

 Oats and Chocolate Bowl

1. Overnight soaked Oats - 1/2 cup

2. Chocolate Protein powder - 1 scoop

3. Peanut Butter - 1 tbsp

4. Chia Seeds - 1 tbsp

5. Milk (Pistachio or any milk of choice) - 1 cup

6. Fruit of choice

7. Honey (Optional)

Add in all the ingredients 1- 4 and leave overnight in the fridge. In the morning, stir well and add milk and then add 6 and 7. Enjoy the yummy treat.

High Protein Breakfast Bowl

Healthy Bowl

Cottage cheese - 1 spoon

Scrambled egg - 1 

Boiled sweet potatoes - 1 cup

Avocado chopped - 1 

Bagel seasoning - 1 spoon

Hot sauce optional

 

🥬 Cheesecake Factory-Style Lettuce Wraps

A fresh, colorful, build-your-own platter featuring crisp lettuce, crunchy vegetables, soft noodles, and bold-flavored dipping sauces. Perfect as a light lunch, appetizer, or shared dinner.

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🧺 INGREDIENTS

🌿 Base Wrap Ingredients

• 1 head butter lettuce (or iceberg), leaves separated, rinsed & dried

• 2 oz rice vermicelli noodles, cooked and cooled

• 1–2 grilled chicken breasts, thinly sliced
  or sautéed tofu, tempeh, or mushrooms (for vegetarian option)

• 1 medium carrot, julienned

• 1 red bell pepper, thinly sliced

• 1 small cucumber, julienned

• ½ cup shredded red cabbage

• ½ cup mung bean sprouts

• 1 ripe avocado, sliced (optional)

• 2–3 green onions, thinly sliced

• Fresh mint and cilantro, to garnish

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🥣 DIPPING SAUCES (4 Signature Sauces)

1️⃣ Peanut Hoisin Sauce

• ¼ cup creamy peanut butter

• 2 tbsp hoisin sauce

• 1 tbsp lime juice

• 1 tsp soy sauce

• 1 tsp rice vinegar

• 1 clove garlic, minced

• 2–3 tbsp warm water (to thin)

Instructions:
Whisk all ingredients in a bowl until smooth. Adjust consistency with water if needed.

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2️⃣ Homemade Sweet Chili Sauce

• ½ cup rice vinegar

• ½ cup sugar

• ¼ cup water

• 1 tbsp fish sauce (or soy sauce for vegetarian)

• 1 tbsp minced garlic

• 1 tbsp red chili flakes

• 1 tsp cornstarch

• 2 tbsp water (for slurry)

Instructions:

1. Combine vinegar, sugar, ¼ cup water, fish/soy sauce, garlic, and chili flakes in a small saucepan.

2. Bring to a simmer and stir until sugar dissolves.

3. Mix cornstarch and 2 tbsp water, stir into the sauce, and cook for 1–2 minutes until slightly thickened.

4. Cool and transfer to a small bowl.

Store bought option Ingredients:

• ¼ cup Thai-style sweet chili sauce (store-bought)

• 1 tsp lime juice

• Optional: ½ tsp chili garlic sauce for extra spice

Instructions:
Mix in a small bowl. Ready to serve!

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3️⃣ Tamarind Cashew Sauce

• 2 tbsp tamarind paste

• 1 tbsp cashew butter (or peanut butter)

• 1 tbsp soy sauce

• 1 tbsp brown sugar

• 1 tsp rice vinegar

• 2–3 tbsp water, to thin

Instructions:
Whisk together all ingredients until smooth and pourable.

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4️⃣ Hoisin Garlic Sauce

• ¼ cup hoisin sauce

• 1 tbsp soy sauce

• 1 tbsp lime juice

• 1 clove garlic, finely grated

• 1 tbsp water (optional)

Instructions:
Stir all ingredients until smooth. Let sit for 10 minutes for best flavor.

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🛠️ ASSEMBLY

1. Arrange lettuce leaves on one side of a large platter.

2. Neatly group sliced chicken (or tofu), noodles, and all veggies.

3. Garnish with mint and cilantro.

4. Serve sauces in separate small bowls.

5. Let guests assemble wraps: Add fillings to a lettuce leaf, roll, and dip!

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🔧 Tips & Variations

• Add edamame, fried tofu, or pickled carrots for extra protein or crunch.

• Vegan-friendly: Use tofu for protein and substitute fish sauce with soy sauce in the chili sauce.

• Make ahead: Prep sauces and veggies in advance and refrigerate until ready to serve.

• Great for parties—set up as a wrap station.

🥬 Fresh Vegetable Spring Rolls with Peanut Hoisin Dipping Sauce

 

🥬 Fresh Vegetable Spring Rolls with Peanut Hoisin Dipping Sauce

🌯 Ingredients for Spring Rolls (Makes 8 Rolls)

• 8 rice paper wrappers (8.5-inch diameter)

• 2 oz rice vermicelli noodles, cooked and cooled

• ½ cup mung bean sprouts

• ½ cup capsicum (bell pepper), thinly sliced

• 2 leaves lettuce, chopped or torn

• Optional additions: carrot, cucumber, red cabbage, avocado, edamame, fried tofu, green onion, mint, cilantro, or Thai basil

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📝 Instructions

1. Prepare fillings: Cook rice noodles and rinse under cold water. Slice all vegetables into thin strips or matchsticks.

2. Soften rice paper: Dip one wrapper at a time into warm water for 5–10 seconds until pliable. Place on a clean surface.

3. Assemble: In the center of the wrapper, layer lettuce, vermicelli noodles, sprouts, capsicum, and any additional vegetables or herbs.

4. Roll tightly: Fold the sides inward, then roll from the bottom up to form a tight spring roll.

5. Repeat for remaining wrappers. Keep covered with a damp cloth until ready to serve.

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🥜 Peanut Hoisin Dipping Sauce

Ingredients:

• ½ cup sweetened creamy peanut butter

• ¼ cup hoisin sauce

• 1 tablespoon soy sauce

• 1 clove garlic, finely minced

• 2–3 tablespoons warm water (to adjust consistency)

• Optional: Sriracha (for spice), lime juice (for brightness)

• Optional garnish: chopped toasted peanuts

Instructions:

In a small bowl, combine all ingredients. Whisk until smooth and creamy. Adjust with more water if needed for desired consistency. Garnish with chopped peanuts if using.