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Lavanya

Low-Calorie Iron Rich Lunch: Palak Mushroom & Sprouts

An ultra-low-carb and iron-rich lunch combo. Sautéed mushrooms with fresh spinach paired with a crunchy sprouted moong salad. Best for satisfying hunger without the guilt of carbs!
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Prep Time 15 minutes
Cook Time 10 minutes
Servings: 2 people
Course: Dinner, Lunch
Cuisine: Healthy., Indian
Calories: 160
Ingredients Method Notes

Ingredients
  

For Palak Mushroom:
  • 200 g Mushrooms sliced
  • 2 cups Fresh Palak Spinach, chopped
  • 1 small Onion sliced
  • 3-4 cloves Garlic finely chopped
  • 1/2 tsp Red chilli flakes
  • 1/2 tsp Black pepper powder
  • 1 tsp Olive oil
For Sprouts Salad:
  • 1 cup Moong Sprouts steamed or raw
  • 1 small Tomato & Onion finely chopped
  • 1/2 tsp Chaat Masala
  • 1 tbsp Lemon juice
  • Fresh Coriander leaves

Method
 

Step 1: In a pressure cooker, add soaked chana dal, lauki cubes, tomatoes, turmeric, salt, and 1.5 cups of water. Cook for 3-4 whistles.
    Step 2 (Tempering): Heat 1 tsp oil/ghee in a small pan, add cumin seeds and hing. Pour this over the cooked dal.
      Step 3: Mash the dal slightly for a creamy consistency and garnish with coriander.
        Step 4: For the veggies, heat 1 tsp oil in a pan, add chopped garlic and sauté until fragrant.
          Step 5: Add the mixed vegetables and stir-fry on high flame for 4-5 minutes so they stay crunchy.
            Step 6: Sprinkle salt and pepper. Serve this crunchy veggie mix along with a hot bowl of Lauki Chana Dal.

              Notes

              My Secret Tips

              • Soaking Tip: Always soak Chana Dal for at least 30 minutes; this helps in faster cooking and better digestion.
              • Veggie Tip: Don't cover the pan while stir-frying vegetables; keeping it open helps maintain their bright color and crunchiness.
              • Weight Loss Secret: Lauki is 90% water, making it one of the best vegetables for weight loss and hydration.

              Nutrition Facts (Iron & Protein Rich)

              • Calories: 160 kcal
              • Protein: 12g
              • Carbohydrates: 14g
              • Fat: 5g
              • Iron: 25% of Daily Value