Vegetable Thali Platter

The Vegetable Thali Platter is a vibrant and nutritious Indian supper dish featuring an assortment of high-protein items, perfect for a balanced meal. Each element in the thali complements the others, creating a delightful symphony of flavors and textures.

Ingredients

• Quinoa - 100 grams
• Chickpeas - 100 grams (cooked)
• Paneer - 100 grams (cubed)
• Spinach - 100 grams (washed and chopped)
• Carrot - 50 grams (grated)
• Tomato - 1 medium (chopped)
• Onion - 1 small (finely chopped)
• Garlic - 2 cloves (minced)
• Ginger - 1 teaspoon (grated)
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Salt - to taste
• Oil - 2 tablespoons
• Fresh cilantro - for garnish
• Lemon - 1 (for serving)

Steps

1. Rinse quinoa under cold water, then cook it in 200 ml of water with a pinch of salt. Bring to a boil, reduce heat, cover, and simmer for 15 minutes until fluffy.
2. In a pan, heat 1 tablespoon of oil over medium heat. Add cumin seeds and sauté until they crackle.
3. Add chopped onions, garlic, and ginger to the pan, cooking until onions are translucent.
4. Stir in grated carrot, chopped tomato, and spinach. Cook for 5-7 minutes until the vegetables are tender.
5. Add cooked chickpeas, turmeric powder, coriander powder, garam masala, and salt. Mix well and cook for an additional 5 minutes.
6. In another pan, heat the remaining oil and lightly fry the paneer cubes until golden brown.
7. To serve, place a portion of quinoa on each plate, add the vegetable mixture beside it, and garnish with fried paneer and fresh cilantro. Serve lemon wedges on the side.

Nutrition

• Calories: 550
• Protein: 25 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 30 mg
• Total Fat: 20 g
• Saturated Fat: 6 g
• Unsaturated Fat: 14 g
• Water: 0.5 L

Health Benefits

• High in protein, which supports muscle repair and growth.
• Rich in fiber, promoting digestive health and satiety.

Tags