बॉडी के लिए फायदेमंद फूड्स।✔️👍

Ingredients

• 2 tablespoons Poppy Seeds (raw, rinsed and drained)
• 1 cup Kidney Beans (Rajma) (soaked overnight, drained and rinsed)
• 1 teaspoon Cumin Seeds (whole, lightly toasted)
• 2 pieces Black Cardamom Pods (crushed lightly)
• 1 cup Roasted Chickpeas (Bhuna Chana) (dry roasted until crisp)
• 1/2 cup Jowar (Pearl Barley) Flakes (coarse, uncooked)
• 2 pieces Garlic Cloves (finely minced)
• 1 inch Fresh Ginger (peeled and grated)
• 1/2 cup Oats (rolled oats, plain)
• 2 tablespoons Olive Oil (for roasting and sautéing)
• 1/2 teaspoon Salt (adjust to taste)
• 1 cup Fresh Water (for boiling beans and oats)

Instructions

1. Prepare Kidney Beans

   Drain the soaked kidney beans, place them in a saucepan with 2 cups of fresh water, add a pinch of salt and bring to a boil. Reduce heat and simmer until beans are tender, about 12‑15 minutes.

   Time: PT15M

   Temperature: Medium heat

2. Roast Chickpeas

   Heat 1 tablespoon olive oil in a skillet over medium heat. Add the roasted chickpeas, stirring continuously for 5‑7 minutes until they turn golden and crisp.

   Time: PT7M

   Temperature: Medium heat

3. Toast Spices

   In the same skillet, add the remaining 1 tablespoon olive oil, then add cumin seeds, crushed black cardamom pods, and poppy seeds. Toast for 1‑2 minutes until fragrant.

   Time: PT2M

   Temperature: Medium heat

4. Sauté Aromatics

   Add minced garlic and grated ginger to the skillet. Sauté for 2 minutes until the raw smell disappears.

   Time: PT2M

   Temperature: Medium heat

5. Cook Oats & Jowar Flakes

   In a separate saucepan, combine oats, jowar flakes, 1 cup water, and a pinch of salt. Bring to a gentle boil, then simmer for 4‑5 minutes, stirring occasionally, until the mixture thickens.

   Time: PT5M

   Temperature: Medium heat

6. Combine All Components

   Transfer the cooked beans, roasted chickpeas, toasted spice mixture, sautéed aromatics, and oat‑jowar blend into a large bowl. Toss gently to combine evenly.

   Time: PT3M

7. Portion and Serve

   Divide the mix into four equal portions. Serve warm or at room temperature as a snack or light breakfast.

   Time: PT1M

Nutrition Facts

Calories

250

Protein

10 g

Carbohydrates

30 g

Fat

8 g

Fiber

6 g