691.Veg Protein Burrito Bowl
MEGA BLOGGING MARATHON -SEPT 2017
#80TH BLOGGING MARATHON
THEME: PROTEIN RICH DISHES
Why is it important to include protein in our diet? Before I can explain the importance of protein, its imperative to know that proteins are of two kinds – complete proteins and incomplete proteins.
Complete proteins means all 9 amino acids, the building blocks of protein are present such as meats. Most plant based proteins do not have all 9 amino acids present so it becomes important to mix your plant based proteins to get the maximum amount of protein requirement.
We must include protein in our daily diet for the following reasons:
- All the cells in our bodies are composed of protein. These cells need protein to maintain and repair themselves.
- Every day must include protein as the body cannot store protein like the way its stores carbohydrates.
- Protein provides energy.
- Protein helps to stabilize blood sugar in our body.
- Protein rich diets helps you to feel more satiated and less hungry in a short time.
- Helps to build and maintain muscle mass.
- Promotes healthy brain function and learning as proteins are needed to make enzymes, hormones and neurotransmitters.
- Proteins help to maintain strong bones.
- Protein rich food helps to lower the bad cholesterol and triglyceride levels therefore promoting a healthy heart.
- Improves metabolism.
By no means am I claiming or supporting any sort of fad diet that are the latest craze in the fitness world. I’m just trying to include non meat non fish dishes from which you can get your protein source.
VEG PROTEIN BURRITO BOWL
For the rice layer:
1 cup brown rice
2½ cups water
1 tsp salt
½ cup chopped spring onion
¼ cup fresh tomato puree, thick
1 tsp cumin seeds
1 tbsp garlic paste
1-2 green chilli chopped or jalapeño
1 tsp coriander powder
1 tsp cayenne powder
½ tbsp oil
For the chickpeas:
2 cups boiled chickpeas (kabuli chana)
1 medium onion finely chopped
1 tbsp garlic
1 tsp coriander powder
1 tsp cumin powder
1 tsp paprika powder
1 tsp salt
1 tbsp oil
For the corn:
2 cups boiled corn kernels
1-2 tbsp lime juice
½ tsp salt
1 tsp chipotle powder
For the lime yogurt:
1-1½ cups thick yogurt
¼ tsp salt
¼ tsp sugar
2 tbsp lime juice
2 tbsp finely chopped coriander or cilantro stalks
1 cup tomato salsa sauce
1 avocado, sliced
2 tbsp chopped fresh cilantro (coriander, dhania)
Optional add ins:
Preparation of the rice:
- Wash the rice till the water is clear.
- Add 2½ cups of water, ½ tsp salt and rice into a deep saucepan.
- Place it over high heat. When the water begins to boil, lower the heat.
- Cover the pan and let the rice cook till done.
- Remove the rice into a plate of tray.
- Spread it out gently with a fork so that it can cool.
- Heat oil in a wide pan.
- Add cumin seeds.
- Add spring onion, chopped chilli and garlic and stir fry for a few seconds.
- Add tomato puree, salt, cayenne powder and coriander powder. Mix well.
- Add the rice and mix well.
- Take the pan off the heat.
- Heat oil in a pan over medium heat.
- Add onion and stir fry till it becomes soft.
- Add garlic paste and mix.
- Add chickpeas, salt, cumin, coriander and paprika powder.
- Mix well and take the pan off the heat.
- Mix salt, lime juice and chipotle into the corn kernels.
- Mix salt, sugar, coriander stalks and lime into the thick yogurt. Chill it till required.
- Prepare the salsa. Check for recipe here.
- Grate cheese if you’re using any.
- Warm up the rice and the chickpea mixture.
- Spoon the rice into 4 deep bowls.
- Divide the chickpea mixture equally and add it to the bowl.
- Add the corn.
- Add avocado slices.
- Sprinkle chopped cilantro on top.
- Serve the burrito bowls with the lime yogurt and tomato salsa.
- You can prepare white rice instead of brown.
- Use guacamole instead of yogurt.
- Can sprinkle cheese on top if using any.
Day 1 – Mixed Dal Paddu
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