7 Quick and Healthy Breakfast Ideas for Vegetarians

Hi readers! I hope you are doing well 😊

Today, I'm writing this blog so that we can remember the importance of the first meal of the day, that is, BREAKFAST. 

Most of us either skip breakfast or eat the same thing over and over again. 

So let us dive deep and learn some quick and exciting healthy breakfast recipes! 

I am listing down 7 healthy breakfast ideas for vegetarians and their benefits 😀

1) Masala Poha

Heat 1 tbsp refined oil in a pan (Don't use mustard oil). Soak some beaten rice (chura). 

Add mustard seeds and allow them to crackle. Then add slit green chilli, chopped onions and your favourite veggies. Add spices (salt, turmeric powder and red chilli powder) and curry leaves (kadi patta). 

Now squeeze the beaten rice with your hands and add slowly to the cooked veggies. Mix gently.

Garnish with coriander leaves and squeeze some lemon juice. You can add bhujiya to it while eating, tastes like heaven! 😊

Benefits of eating poha:

• Poha is rich in carbohydrates, which provide energy to the body. It is a low-fat food option that can be included in a healthy breakfast.
• Poha contains a good amount of iron, which is important for the production of red blood cells (RBCs) and the prevention of iron deficiency (anaemia).
• The rice flakes in poha are easily digestible, making the dish suitable for breakfast.
• Poha is low in calories, making it a fulfilling yet light meal. It is better for people trying to maintain or lose weight.
• Poha contains vitamins and minerals such as vitamins B, E and magnesium. These nutrients play important roles in maintaining overall health.

2) Dahi Chura

"Dahi chura" is a popular Indian breakfast made by mixing beaten rice flakes (chura) with dahi (yogurt). We can also add fruits, nuts and minimal sugar to enhance the flavour.

Benefits of eating dahi chura:

• Yogurt is a rich source of protein (essential for building and repairing tissues).
• Yogurt contains useful bacteria, called probiotics, which can improve gut health and digestion.
• Yogurt is a rich source of calcium (essential for maintaining strong bones and teeth).
• Dahi chura is a nutrient-rich breakfast option when mixed with ingredients like fruits, nuts and seeds.
• The combination of carbohydrates from the rice flakes and protein from the yogurt provides sustained energy throughout the morning.
• Yogurt has a cooling effect on the body, which can be useful in hot weather.

3) Besan ka Chilla (Veg omelette)

Also known as gram flour pancake, this is a simple and popular Indian dish that we can enjoy for breakfast, brunch (breakfast+lunch) or even as a light snack.

 

For making this, just prepare a semi-thick batter by mixing besan, water, green chillis, chopped onions, carom seeds (ajwain), rock salt, red chilli powder, asafoetida (heeng) and coriander leaves.

Let the batter rest for about 15-20 mins. 

To cook, put some mustard oil or ghee on a hot pan, and spread some batter to make a round, thin layer. Flip and cook both sides on medium flame. Serve with curd, ketchup or green chutney!  

Benefits of eating besan ka chilla:

• Besan is high in protein, so these chillas are a great nutritious option, especially for vegetarians and vegans.
• Besan is gluten-free and low on calories.
• Besan contains a huge amount of dietary fibre, which helps in digestion.
• Besan is a good source of various vitamins and minerals, like folate, iron, magnesium and zinc.
• The high protein and fibre content in besan keeps us 'hunger satisfied' for a long time. 

4) Smoothie Bowl 

Blend a frozen banana, a frozen fruit (like berries or mango), a cup of milk and a spoonful of sweet yogurt, until smooth and creamy. Pour the smoothie into a bowl and top it with sliced fruits, chia seeds or anything of your choice. 

5) Powerful combination

All you need is 4-5 soaked and peeled almonds, some warm milk and 1-2 bananas.

Having this super combo mindfully is very nourishing!

6) Suji Upma

A well-cooked Upma tastes delicious. 

For preparing that, roast some semolina (suji or rava) and keep it aside.

Now boil water just double the quantity of suji. 

In a pan (kadhai), heat 1 tbsp of oil.

Add mustard seeds and allow them to crackle for a moment.

Then add green chillis, curry leaves (kadi patta) and cook veggies like chopped onions, carrots etc. Cook some 'chana dal' along with it.

Add spices (salt, turmeric powder and red chilli powder).

After having the veggies cooked, add the roasted suji and mix.

Then add the hot water and mix (add little water at a time). 

Garnish with coriander leaves and add lemon juice. Enjoy!!

Benefits of eating Upma:

•  Suji upma is made from semolina, which is a rich source of carbohydrates (energy-giving food).
• Suji upma can be a part of a healthy weight management plan, as it is very low in calories.
• Suji upma is a quick and convenient breakfast option, suitable for busy mornings.

7) Veg Protein Salad

Recipe -

Chop cucumber, radish and tomato (deseed and use) into thin cubes.

Also, chop onion, lettuce leaves, red and yellow bell pepper and broccoli (rich in antioxidants).

Steam broccoli and red and yellow pepper for 3-4 minutes (don't boil these otherwise they'll lose their colour)

Add boiled kidney beans (rajma), black chickpeas (kala chana) and roasted peanuts for high protein.

Add some cottage cheese (paneer) after softening it in lukewarm water for a minute.

Salad dressing -

Take 2-3 tbsp lemon juice in a bowl. Add a little salt and 2 tbsp olive oil to it (skip oil if you don't have olive oil, but don't use any other oil).

Add some black pepper crush (kali mirch).

Mix the dressing with the salad and garnish with coriander leaves.

You can add spices like chat masala and roasted cumin powder for extra flavour.

POV: Salad should be consumed fresh, not stored for a long time. 

So I hope you will surely try out these quick, healthy and hassle-free breakfast recipes in your 7-day weekly routine. (Swastha Raho, Mast Raho) 😄

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