Find Vegetarian Recipes | |

 Find Vegetarian Recipes | वेजिटेरियन डाइट मसल बनाने के लिए |

Hello guys kaise ho aap sabhi log umed karta hu aap sabhi ache hoge or khush hoge aaj fir ek naye topic ke sath hazir hu aaj main aap logo ke sath vegetarian diet recipe share karne wala hu muscle building ke liye bhoht se log jo hain wo vegetarian hain or muscle build karna chahte hain toh aaj main apki problem khatam kar duga toh aaj main apko btauga ki apne kaise bnana hain specially breakfast, lunch, and dinner for muscle building apka samay kharab kiye bina apna blog shuru karte hain.

• BREAKFAST :

Chickpeas – 100g (uncooked)

Quinoa – 42g (uncooked)

GREEN VEGETABLES – 100g

 Sab se pahle hum bana rahe hain breakfast or breakfast me me hum bnayege kinwa apne kinwa bnane ke liye 30 minute pahle hi pani me daal kar rakh dena hain apne kinwa 42 grams lena hain or pani me 30 minute ke liye soak karke rakhna hain iske sath dusri chiz hum bnayege chickpeas yaniki white chole isko apne puri raat pani me soak kar ke rakhna hain dono me hum salt ka istmal karege or boiled karne ke liye pani ka istmal karege or dono ko boil karege pressure cooker me dono ko boil karne me different time lagta hain chickpeas ko boil karne me ek chiti ane ke baad aap gas band kar de or usko cooker ke ander rahne de kuch time or kinwa ko kyu ki wo jaldi ban jata hain toh usko aap ek chiti ane ke baad 5 se 7 mint simmer  kar ke rakhe or dono chize boil ho jayegi maine apko thoda detail me bhi bta deta hu ki aap pani kitna daloge white cholo me aap kitna bhi pani daal sakte ho kyu ki boil hone ke baad aap cholo ko nikal logo per jab baat kinwa ki ati hain toh usko boil karne ke liye jitna apne kinwa dala hain use 3 guna jada pani ki jarurt hoti hain usko boil karne ke liye jab dono boiled ho jaye.

CHICKPEAS :-  Pahle hum white cholo ko thoda tasty bnayege ase toh khane me tasty nhi lagege isko acha bnane ke liye aap ek medium size tomato ka istmal karege ek norma onion loge green chilli or lemon in sab ko apne chopping karv lena hain uske baad katte hue onion ko apne cholo me daal dena hain or tomato ko bhi apne daal dena hain sath me green chilli bhi aap isme upper se black papper bhi daal sakte hain or jada tasty bnane ke liye thoda salt bhi apne dalna hain or ek nimbu ka ras bhi daal dena hain isko aap ache se mix kar le.

QUINOA :- Ab baat karte hain kinwa ki kinwa ko tasty bnane ke liye aap same waise hi ek tomato or onion ka istmal karege isme aap matar ka istmal karege sath me beans or broccoli apne sabhi green sabji ko ache pahle wash karna hain toh sab se pahla kam hain humara chopping ka uske baad hum shuru karege kinwa apko ek pan ki jarurt padegi gas ko on karne ke baad pan rakh le kinwa ko apko coconut oil me bnana hain apne 10ml ke karib coconut apne pan me dalna hain isme aap daloge onion iska apne thoda golden brown kar lena hain iske baad aap isme sabhi green sabjiya daal de or sabhi ko apne mix kar lena hain fir apne apne hisab se salt dalna hain or sath me black papper dalna hain iske baad apne isko plate se cover kar dena hain dak dena hain 5 minute ke liye bus uske baad apka kinwa khan eke liye bilkul tiyar ho jayega  guys ye tha breakfast ye meal apne aap me hi ek bhoht acha combination hain good amount of protein achi matra me carb hain or fiber hain toh apne din ki shuruwat me aap ache se breakfast kare taki apka pura din energetic rahe.

• LANCH :- Ab hum lanch bnayege or lanch me hum bnayege moong ki dal or uske sath rice moong ki dal bnane ke liye jis ingredients ki jarurt padegi wo main apko bta deta hu sab se pahle moong dal chilka isko aap banaoge coconut oil me agar apke pas ye boil nhi hain toh aap kisi or oil me bana sakte hain or apko water chaiye salt apko ek onion or tomato chopped sath me green chilli or sath me jo jaruri hain spices jo hum istmal karege dal chin, elaichi, jira, haldi and lal mirch dal bnane me itni mehnat nhi lagti hain chize maine bta di hain ki kya kya apko dal me dalna hain acha oil ka istmal kare sab ko mix karne ke baad cooker me chitti ane ka wait karee k chitti ka or uske baad 5 to 7 minutes simmer per rakhe apki daal ban kar tiyar ho jayegi or apko bhoht tasty bhi lagegi dal ke sath apko khane hain white rice or sath me le sakte hain curd yaniki dahi agar apke pas option hain toh dahi ki jagah aap greek ki yogurt ka istmal bhi kar sakte hain high protein hota hain rice apko lanch me 200 gram lene hain one normal plate ke karib ek katori dahi or ek bowl moong dal agar apke pass desi ghee hain cow ke milk ka dal me ek chammach aap wo bhi dal sakte hain toh lanch apka tiyar hain main agar apko iske benefit ke bare me btau toh curd se shuru karta hu curd me apka milega calcium, potassium, magnesium ke sath sath vitamin B12, vitamin B2 milega jisse apki joint health ke sath sath digestion kafi achi ho jayegi lanch me humne moong ki dal ka istmal kiya hain kyuki apko muscle bnane hain muscle bnane ke liye protein khana jaruri hain or rice me carbohydrate hote hain jisme apko energy milegi workout karne me or pura din aap job hi kam karege uske liye apko carbohydrates khana bhoht hi jaruri hain cow ka ghee agar aap istmal karte hai toh ye anti inflammatory hain jo apko inflammation se bachayega.

Lunch :

Moong daal – 100g ( uncooked )

Curd – 100g

Rice – 200g (cooked)

Ghee – 1 tablespoon

•  DINNER :- Ab hum bnayege dinner or dinner me hum bnayege paneer jiski quantity 200 grams hain jisko hum sauté karege vegetables me jisme ek medium size capsicum, tomato, onion ka istmal karege or spices me kitchen king, red chilli and salt apne tast ke hisab se in sabka istmal karege isko bhi hum coconut oil me sauté karege pahle oil dalna hain oil garam hone per onion dalna hain thoda bunne ke baad tomato dal dena hain uske sath salt or baki spices dal deni hain unko ache mix karke capsicum daal dena hain or fir aapne last me paneer dalna hain usko mix kar lena hain mix karne ke baad usko dak dena hain 2 se 4 minutes simmer per rakhna hain or ye ban kar tiyar ho jayega isko aap khaoge roti ke sath aap isko ek bar jarur try karna apka daily khan eke dil karega apne salad jarur lena hain 3 se 4 roti kha sakte ho ye meal bhi apko combination of carbs, protein, fat, fibers provide karegi jisse ki muscle bnane me apko bhoht help milegi or bhoht sare logo ke dimag me ye bhi hoga ki pre or post workout me kya khana chaiye maine us per ek pura blog likha hain iske baad aap wo bhi padh sakte hain aap vegetarian food se bhi body bana sakte hain jo main khud khata hu wo apko bhi btata hu main koi bhoht mehgi chize apko nhi btata.

Dinner :

Cottage Cheese – 200 g

Multi Grain Roti – 2

Green vegetables – 100 g

Cucumber – 2 medium size

END NOTE :- Guys ye tha humara aaj ka blog umed karta hu aap sab ko pasand aya hoga main iss trah ke topic per blog lata rahta hu apke liye aap comment karna na bhule comment me jarur btaye apko kaisi lagi recipe milte hain hum naye blog me nayi information ke sath tab tak ke liye bye take care.