Meal Plans
500 Calories or Less
Vegetarian Menus
From New Indian Home Cooking (NIHC) and
The Indian Vegan Kitchen (VK)
By Madhu Gadia, MS, RD, CDE
MENU FOOD AMOUNT
THE INDIAN VEGAN KITCHEN (VK) MENUS
VK 1 Quick Chickpea Curry, pg 122 1 cup
Cabbage-Peanut Salad, pg 139 1/2 cup
Rice, pg 139 2/3 cup
VK 2 Ginger-Spinach Pink Lentils, pg 131 1 1/2 cups
Curried Mushroom and Peas, pg 104 1/2 cup
Cucumber-Tomato Salad, pg 193 1/2 cup
Brown Basmati Rice, pg 140 2/3 cup
VK 3 Mung Bean-Tomato Dal, pg 135 1 cup
Mashed Eggplant (Bharta), pg 97 1/4 cup
Grilled Flatbread (Roti), pg 157 2
VK 4 Peas-and-Tofu Curry, pg 176 3/4 cup
Stuffed Okra, pg 110 5 okras
Pan-Fried Flatbread (Paratha), pg 160 2
VK 5 Bean Burgers, pg 81 1
Grilled Vegetables, pg 100 1 cup
VK 6 Mango Soup, pg 89 3/4 cup
Black Bean Pilaf (Kalli Khichri), pg 143 1 1/2 cups
Chickpea Salad, pg 190 1/2 cup
VK 7 Veggie Sloppy Joe Sandwiches 2
(Pav Bhaji), pg 82
Peanut-Mung Salad, pg 192 1/2 cup
NEW INDIAN HOME COOKING (NIHC) MENUS
NIHC 8 Pigeon Peas, pg 109 1 cup
Sweet and Sour Carrots, Pg 133 1/2 cup
Yogurt with Onions, pg 198 1/2 cup
Roti, pg 78 2
NIHC 9 Chickpea Soup (Kaddi), pg 120 1 1/2 cups
Spicy New Potatoes, pg 130 1/2 cup
Tomato, Cucumber Salad, pg 202 1/2 cup
Rice, pg 89 2/3 cup
NIHC 10 Dry Mung Dal, pg 126 3/4 cup
Yogurt with Bananas, pg 200 1/2 cup
Spinach and Potatoes, pg 134 1/2 cup
Rice, pg 89 2/3 cup
NIHC 11 Kidney Beans (Rajmah), pg 114 1 cup
Plain Yogurt, pg 196 1/2 cup
Eggplant with Tomatoes and Onions 1/3 cup
Roti, pg 78 2
NIHC 12 Chickpea-Flour Roti (Missi Roti), pg 82 2
Stir-Fried Salad, pg 206 3/4 cup
Seasoned Buttermilk, pg 58 1 1/2 cup
NIHC 13 Spicy Chick Peas (Chole), pg 124 1/2 cup
Potatoes with Cauliflower, pg 138 1/2 cup
Onion-Tomato Salad, pg 201 1/2 cup
Oven Roti, pg 77 2
NIHC 14 Rice Pilaf (Matar Pulao), pg 92 1 1/2 cups
Mixed Bean Salad, pg 203 1/2 cup
Yogurt with Cucumber, pg 197 1/2 cup
Cilantro Chutney, pg 209 2 tbsp
REMEMBER TO WATCH THE PORTION SIZE WHEN PREPARING AND SERVING MEALS.
