Delicious and Nutritious South Asian Recipes for Intermittent Fasting and Weight Loss

Welcome to our blog, where we bring you a flavorful journey through the world of South Asian cuisine, specially crafted for those embarking on the path of intermittent fasting and weight loss. In this culinary adventure, we present you with a collection of low-calorie, high-nutrient recipes that not only tantalize your taste buds but also support your health goals.

Intermittent fasting has gained immense popularity for its potential to shed unwanted pounds and boost overall well-being. And what better way to enhance your fasting routine than by incorporating the rich flavors and aromatic spices of South Asian dishes? From the fiery spices of Achari Bhindi to the smoky tenderness of Dum Qeema, our recipes will take your fasting journey to a whole new level.

Each recipe is thoughtfully designed to provide you with essential nutrients while keeping the calorie count in check. We believe that healthy eating should never compromise on taste, and that's why our culinary creations strike the perfect balance between nourishment and indulgence.

To make your cooking experience even more enjoyable and accessible, we have included YouTube links with each recipe. These videos will guide you through the preparation steps, making it easier to recreate these delicious dishes in your kitchen.

So join us as we dive into South Asian culinary delights, where each bite is a celebration of flavors and a step towards your weight loss goals. Get ready to savor the goodness of these dishes as we guide you through the preparation steps, provide you with calorie counts, and highlight the health benefits of each recipe.

Let's embark on this delicious journey together and make intermittent fasting an enjoyable and satisfying experience.

Recipe 1: Achari Bhindi (Spicy Lady Finger)

Ingredients:

• Fennel Seeds/Saunf: 2 tbsp

• Cumin Seeds/Zeera: 2 tbsp

• Coriander Seeds/Dhania: 2 tbsp

• Fenugreek Seeds/Methidana: 1 tbsp

• Nigella Seeds/Kalonji: 1 tsp

• Mustard Seeds/Rai: 1 tbsp

• Red Chili Powder: 1 tbsp

• Crushed Red Chilies: 1 tsp (optional)

• Snack Spice or Chaat Masala: 1 tbsp

• Salt: to taste

• All Spice Powder: 1 tsp (if preparing for meat curries)

• Ladyfinger/Bhindi: 500g (half kg)

• Tomatoes: 250g (3 large), sliced

• Onion: 200g (2 large), sliced

• Ginger: 1 tbsp, sliced

• Raw Mango: 1 (or Tamarind Pulp: 1 tbsp, or Lemon: 1)

• Oil: 2-3 tbsp (or as required)

Preparation Steps:

• Heat oil in a pan and lightly fry the onions.

• Add Bhindi (ladyfinger) and spices, stirring for 1-2 minutes.

• Add tomatoes, raw mango (or tamarind pulp/lemon), and spices. Cook on high flame for 2-3 minutes, then reduce the heat to low and cook for 10-15 minutes.

• Serve with bread or rice of choice.

Calories:

• Ladyfinger (Bhindi): Approximately 130 calories per 100g

• Tomatoes: Approximately 18 calories per 100g

• Onion: Approximately 40 calories per 100g

• Oil: Approximately 120 calories per tablespoon

Total Calories per Serving: 300-350 Cal

Health Benefits:

• Ladyfinger (Bhindi): High in fiber, vitamins, and minerals. Supports digestion and promotes a healthy heart.

• Tomatoes: Rich in antioxidants, vitamins, and minerals. Promote healthy skin, improve vision, and support heart health.

• Onion: Contains antioxidants and anti-inflammatory compounds. May help reduce the risk of certain chronic diseases.

• Raw Mango: Good source of vitamin C and dietary fiber. Supports immune health and aids digestion.

• Spices (Fennel Seeds, Cumin Seeds, Coriander Seeds, Fenugreek Seeds, Nigella Seeds, Mustard Seeds, Red Chili Powder): Provide flavor and potential health benefits such as anti-inflammatory and digestive properties.

Recipe 2: Dum Qeema (BBQ Mince)

Ingredients:

• Mince: 750g

• Onions: 2-3 large

• Ginger Garlic Paste: 2 tbsp

• Papaya Paste: 2 tbsp

• Salt: to taste

• All Spice Powder: 1 tsp

• Vinegar/Yogurt/Lemon Juice: 2-3 tbsp

• Red Chili Powder: 1 tbsp

• Crushed Red Chili Powder: 1 tsp

• Cumin Powder: 2 tsp

• Black Pepper: 1 tsp

• Coriander Powder: 1 tbsp

• Snack Spice or Chaat Masala: 1 tsp

• Oil: 2-3 tbsp (for cooking)

• Coal: 1

Preparation Steps:

• Heat oil in a pan and fry onions until golden brown.

• Add ginger garlic paste and spices to the pan and cook for 1-2 minutes.

• Add mince and papaya paste to the pan and cook for 5 minutes.

• Add yogurt and cook for 5 more minutes.

• Cook on low flame for 10-15 minutes.

• Prepare a hot coal by heating it in a flame for 5-10 minutes.

• Place a small bowl in the pan with the cooked mince and add the hot coal to it.

• Drizzle 1 tsp of oil over the coal and cover the cooking pan with its lid.

• Keep it covered until all the smoke dissipates.

• Serve with green mint sauce, bread of choice, and fresh salad.

Calories:

• Mince: Approximately 200-250 calories per 100g (we have used lean chicken mince)

• Onions: Approximately 40 calories per 100g

• Oil: Approximately 100 calories per tablespoon (we have used olive oil)

Total Calories per Serving: 300-350 Cal

Health Benefits:

• Mince: Good source of protein, iron, and zinc. Protein is essential for muscle growth and repair, while iron and zinc support various bodily functions.

• Onions: Contain antioxidants and fiber. May have anti-inflammatory and antimicrobial properties.

• Spices (Ginger, Garlic, Red Chili Powder, Cumin Powder, Black Pepper, Coriander Powder): Provide flavor and potential health benefits such as anti-inflammatory and digestion-enhancing properties.

Recipe 3:Besan Dosa Recipe (Stuffed Chickpea Flour Crepes)

Ingredients:

• Besan/Gram Flour: 1 cup

• Egg: 1

• Onion: 1

• Green Chilies: 3-4

• Salt: to taste

• Water: as required

• Snack Spice/Chaat Masala: 2 tsp

• Oil: for cooking

• Boiled Potatoes mixture for filling

Preparation Steps:

• In a bowl, mix besan (gram flour), egg, finely chopped onion, finely chopped green chilies, salt, and water. Leave the mixture to rest for 5-10 minutes.

• Heat oil in a pan.

• Pour the batter onto the pan and spread it into a thin circle.

• Cook the dosa for 3-5 minutes on both sides until it turns golden brown.

• Add the boiled potatoes mixture as filling and fold the dosa.

• Serve the Besan Dosa with a sauce of your choice.

Calories:

• Besan (Gram Flour): Approximately 356 calories per cup (92g)

• Egg: Approximately 70-80 calories per large egg

• Onion: Approximately 40 calories per 100g

• Oil: Approximately 120 calories per tablespoon

Total Calories per Serving: 250-350 Cal

Health Benefits:

• Besan (Gram Flour): Good source of protein and dietary fiber. Contains essential minerals like iron, magnesium, and zinc.

• Egg: Excellent source of high-quality protein, vitamins, and minerals. Provides essential amino acids for various body functions.

• Onion: Contains antioxidants and fiber. May have anti-inflammatory and antimicrobial properties.

Recipe 4:Steam Chicken Recipe

Ingredients:

• Chicken: 1 kg

• Yogurt: 200g

• Mint Sauce: 1-2 tbsp

• Plum Sauce: 1-2 tbsp

• Salt: to taste

• Ginger Garlic Paste: 2 tbsp

• Cumin Powder: 1 tbsp

• Coriander Powder: 2 tbsp

• Oil: 1 tsp

• All Spice Powder: 1 tsp (optional)

• Paprika Powder: 1 tsp

• Mint Sauce: 2 tbsp

Preparation Steps:

• In a bowl, marinate the chicken with yogurt, mint sauce, plum sauce, salt, ginger garlic paste, cumin powder, coriander powder, oil, all spice powder (if using), and paprika powder. Keep the chicken marinated for 1-2 hours. For more tenderized chicken, leave it overnight in the refrigerator.

• Steam the marinated chicken in a steamer for about 20-25 minutes until it is cooked through.

• Serve the Steam Chicken with bread or rice of your choice.

Calories:

• Chicken: Approximately 165-195 calories per 100g (depending on the cut and skin)

• Yogurt: Approximately 61 calories per 100g

• Mint Sauce: Calorie content depends on the specific brand or homemade recipe used.

Total Calories per Serving: 200-250 Cal

Health Benefits:

• Chicken: Good source of protein, vitamins, and minerals. Supports muscle growth and repair, and provides essential nutrients for overall health.

• Yogurt: Contains probiotics, calcium, and protein. Supports gut health and provides essential nutrients for bone health.

• Mint: May aid digestion and provide a refreshing flavor.

Recipe 5:Achaar Baingan (Pickled Eggplant)

Ingredients:

• Eggplant: 500g

• Oil: 3 tbsp

• Onions: 2

• Tomatoes: 3-4

• Green Chilies: 3-4

• Salt: to taste

• Tamarind Pulp: 1 tbsp

• Snack Spice: 1 tsp

• Red Chili Powder: 1 tbsp

• Turmeric: 1/2 tsp

• Nigella Seeds/Kalonji: 1/2 tsp

• Fenugreek Seeds/Methi Dana: 1/2 tsp

• Cumin Powder/Zeera: 2 tsp

• Coriander Seeds/Dhania: 1/2 tsp

• Mustard Seeds/Rai Dana: 1/2 tsp

Preparation Steps:

• Heat oil in a pan. Once heated, add onion slices and cook until caramelized.

• Add all the whole spices (nigella seeds, fenugreek seeds, coriander seeds, mustard seeds) and cook for 3-4 minutes.

• Add tomato paste, red chili powder, turmeric, cumin powder, and salt. Cook for 5-6 minutes.

• Add eggplant to the pan and cook on low flame for 10-12 minutes until the eggplant is tenderized.

• Once the eggplant is tender, add snack spice and green chilies to the pan.

• Finally, add tamarind pulp and cook for 5 more minutes.

• Serve the Achaar Baingan with rice or bread of your choice.

Calories:

• Eggplant: Approximately 24 calories per 100g

• Oil: Approximately 120 calories per tablespoon

• Onions: Approximately 40 calories per 100g

• Tomatoes: Approximately 18 calories per 100g

• Tamarind Pulp: Calorie content depends on the specific brand or homemade recipe used.

Total Calories per Serving: 200-250 Cal

• Eggplant, the star ingredient of this recipe, is a great source of antioxidants such as nasunin. These antioxidants help protect the body against free radicals, which can cause cellular damage and contribute to chronic diseases.

• Spices (Ginger, Garlic, Red Chili Powder, Cumin Powder, Black Pepper, Coriander Powder): Provide flavor and potential health benefits such as anti-inflammatory and digestion-enhancing properties.

• Onion: Contains antioxidants and fiber. May have anti-inflammatory and antimicrobial properties.

• Tomatoes: Rich in antioxidants, vitamins, and minerals. Promote healthy skin, improve vision, and support heart health.

FAQs on These South Asian Recipes for Intermittent Fasting and Weight Loss

Q: Can I still enjoy flavorful meals while following intermittent fasting for weight loss?
A: Absolutely! Our low-calorie, high-nutrient South Asian recipes offer a delightful balance of taste and nutrition to enhance your fasting journey.

Q: Are these recipes suitable for maintaining a calorie deficit?
A: Yes, these recipes are designed to be low in calories while providing essential nutrients, making them perfect for supporting weight loss through intermittent fasting.

Q: Will these recipes help me stay satiated during my fasting periods?
A: Yes, the inclusion of fiber-rich ingredients and spices in our recipes helps promote satiety, keeping you feeling fuller for longer during your fasting windows.

Q: Can I incorporate these recipes into a balanced diet beyond intermittent fasting?
A: Absolutely! These recipes can be enjoyed as part of a well-rounded, healthy eating plan, even beyond the scope of intermittent fasting.

Q: How can I make the most of these recipes for optimal weight loss results?
A: To maximize weight loss benefits, pair these recipes with regular physical activity, portion control, and mindful eating practices for a holistic approach to your weight loss journey.

Final Thoughts:

As we come to the end of our culinary adventure through these low-calorie, high-nutrient South Asian recipes for intermittent fasting and weight loss, we hope that you have discovered a world of delicious possibilities. Each dish we've explored has not only delighted your taste buds but also supported your health goals.

By incorporating these flavorful recipes into your fasting routine, you have unlocked a treasure trove of culinary delights that nourish your body and enhance your well-being. The vibrant spices, wholesome ingredients, and careful preparation have come together to create a symphony of flavors that make your fasting journey a truly enjoyable experience.

Remember, the path to weight loss and overall wellness is not just about deprivation, but about finding a sustainable and satisfying way to nourish your body. The South Asian cuisine showcased here offers a perfect fusion of taste and nutrition, proving that healthy eating can be both exciting and delicious.

We encourage you to continue experimenting with these recipes, making them your own, and exploring the vast world of South Asian flavors. Don't forget to share your culinary creations with friends and family, spreading the joy of nutritious eating.
Thank you for joining us on this flavorful journey. May these recipes continue to inspire you as you embrace intermittent fasting and work towards achieving your weight loss and health goals. Bon appétit!

Some Other  Selected Fasting Recipes Links from Our Blog:

Warrior Diet Recipes to Help You Power through the Day

Vegan Soup Recipes for Gut Health: Fueling Your Body from the Inside Out

How to Naturally Detox Your Body and Shed Belly Fat

Cottage Cheese for Weight Loss: 7 Satisfying and Low-Calorie Snack Recipes

Eight Gut-Friendly Recipes That Can Improve Your Digestive Health

 Eight Gut-Friendly Recipes That Can Improve Your Digestive Health

Maintaining a healthy gut is essential for overall health and well-being. The gut plays a critical role in digestion, nutrient absorption, and the immune system. However, many factors, including a poor diet, stress, and certain medications, can disrupt the delicate balance of the gut microbiome and lead to digestive issues. 

Fortunately, there are many gut-friendly foods and recipes that can help support gut health and improve digestion. In this article, we will introduce you to seven delicious and nutritious gut-friendly recipes that are easy to make and packed with beneficial nutrients. 

From kimchi fried rice to chicken bone broth, these recipes are sure to please your taste buds while supporting a healthy gut.

Greek Yogurt Parfait with Berries and Granola: 

Greek yogurt is high in probiotics and protein, which can promote a healthy gut. Berries provide antioxidants and fiber, while granola adds crunch and healthy fats.\

Prep time: 10 minutes

Calories: 300-350 per serving

Ingredients:

• 1 cup Greek yogurt

• 1/2 cup mixed berries (blueberries, strawberries, raspberries)

• 1/4 cup granola

Method:

• In a bowl or glass, layer the Greek yogurt, mixed berries, and granola.

• Repeat the layers until all ingredients are used up.

• Serve chilled.

Nutritional Values (per serving):

• Protein: 25g

• Fiber: 6g

• Fat: 7g

• Carbohydrates: 30g

• Calories: 350

Serving Suggestion: Serve as a breakfast or snack.

Health Benefits of Greek Yogurt Parfaits with Berries and Granola

Greek yogurt is a great source of probiotics, which can help promote the growth of healthy bacteria in the gut. Additionally, Greek yogurt is high in protein, which can help keep you feeling full and satisfied for longer periods of time. 

The berries used in this recipe, including strawberries and blueberries, are rich in antioxidants that can help protect against cellular damage and support overall health. The granola used in this recipe can provide a source of fiber and healthy fats, depending on the ingredients used.

Salmon and Roasted Vegetables: 

Salmon is a good source of omega-3 fatty acids, which can reduce inflammation in the gut. Roasted vegetables like carrots, sweet potatoes, and broccoli are rich in fiber and nutrients.

Prep time: 30 minutes

Calories: 350-400 per serving

Ingredients:

• 4 oz salmon fillet

• 1 cup chopped vegetables (carrots, sweet potatoes, broccoli)

• 1 tbsp olive oil

• Salt and pepper to taste

Method:

• Preheat the oven to 400°F.

• Place the salmon fillet and chopped vegetables on a baking sheet.

• Drizzle with olive oil and season with salt and pepper.

• Roast in the oven for 20-25 minutes or until the salmon is cooked through and the vegetables are tender.

• Serve hot.

Nutritional Values (per serving):

• Protein: 30g

• Fiber: 6g

• Fat: 16g

• Carbohydrates: 20g

• Calories: 400

Serving Suggestion: Serve as a main course for lunch or dinner.

Health Benefits of Salmon and Roasted Vegetables

Salmon is a nutritious food that contains high-quality protein, omega-3 fatty acids, and vitamins B12 and D, which have been associated with several health benefits, including reduced inflammation, improved brain function, and a lower risk of heart disease. Roasted vegetables, on the other hand, are an excellent source of dietary fiber, vitamins, and minerals, which can promote digestive health and improve overall gut health. 

By combining these two foods in a meal, you can optimize your gut health by promoting the growth of beneficial gut bacteria, reducing inflammation in the gut, and improving overall digestive function. This can lead to a stronger immune system, better nutrient absorption, and a lower risk of several chronic diseases, making salmon and roasted vegetables a healthy and delicious meal choice.

Quinoa and Vegetable Stir-fry:

Quinoa is a gluten-free grain that is high in fiber and protein. Adding a mix of colorful vegetables like bell peppers, onions, and mushrooms can provide additional fiber and nutrients.

Prep time: 30 minutes

Calories: 350-400 per serving

Ingredients:

• 1 cup cooked quinoa

• 1 cup mixed vegetables (bell peppers, onions, mushrooms)

• 1 tbsp olive oil

• Salt and pepper to taste

Method:

• In a large skillet, heat the olive oil over medium-high heat.

• Add the mixed vegetables and stir-fry for 3-4 minutes or until they are tender-crisp.

• Add the cooked quinoa to the skillet and stir to combine.

• Season with salt and pepper to taste.

• Serve hot.

Nutritional Values (per serving):

• Protein: 15g

• Fiber: 8g

• Fat: 8g

• Carbohydrates: 35g

• Calories: 350

Serving Suggestion: Serve as a side dish with grilled chicken or fish.

Health Benefits of Quinoa and Vegetable Stir-fry

Quinoa is a gluten-free grain that is high in fiber and protein, making it a great choice for promoting gut health. The vegetables used in this recipe, including bell peppers, broccoli, and carrots, are also high in fiber and can help promote healthy bowel movements. Additionally, the olive oil used in this recipe is a good source of healthy fats that can help promote heart health.

Chicken Bone Broth Soup

Bone broth is made by simmering chicken bones and vegetables for several hours, resulting in a nutrient-rich broth. Drinking bone broth can help heal the gut lining and reduce inflammation.

Prep time: 6-12 hours (for bone broth)

Calories: 100-150 per serving

Ingredients:

• 4 cups chicken bone broth

• 1 cup cooked chicken, shredded

• 1 cup chopped vegetables (carrots, celery, onion)

• Salt and pepper to taste

Method:

• In a large pot, heat the chicken bone broth over medium heat.

• Add the cooked chicken and chopped vegetables to the pot.

• Simmer for 15-20 minutes or until the vegetables are tender.

• Season with salt and pepper to taste.

• Serve hot.

Nutritional Values (per serving):

• Protein: 12g

• Fiber: 2g

• Fat: 3g

• Carbohydrates: 5g

• Calories: 100

Serving Suggestion: Serve as a light lunch

Health Benefits of Chicken Bone Broth Soup

Chicken bone broth is made by simmering chicken bones, vegetables, and herbs for an extended period of time. This process helps to extract beneficial nutrients, including collagen, amino acids, and minerals, that can support gut health. 

Collagen is a type of protein that can help improve the health of the gut lining, while amino acids such as glutamine can help reduce inflammation in the gut. Additionally, the gelatin in bone broth can help promote healthy digestion by coating and soothing the digestive tract.

Kimchi Fried Rice: 

Kimchi is a Korean fermented vegetable dish that is high in probiotics. Adding kimchi to fried rice can add flavor and promote a healthy gut.

Prep time: 20 minutes

Calories: 300-350 per serving

Ingredients:

• 1 cup cooked rice

• 1/4 cup kimchi, chopped

• 1/4 cup diced vegetables (carrots, onions, peas)

• 1 egg

• 1 tbsp vegetable oil

• Salt and pepper to taste

• Optional: sliced green onions, sesame seeds

Method:

• Heat the vegetable oil in a skillet over medium-high heat.

• Add the diced vegetables and stir-fry for 3-4 minutes or until they are tender-crisp.

• Add the cooked rice and chopped kimchi to the skillet and stir to combine.

• Cook for an additional 3-4 minutes or until the rice is heated through.

• In a separate skillet, fry the egg to your desired doneness.

• Serve the fried rice in a bowl and top with the fried egg, sliced green onions, and sesame seeds (if using).

• Season with salt and pepper to taste.

Nutritional Values (per serving):

• Protein: 10g

• Fiber: 2g

• Fat: 10g

• Carbohydrates: 30g

• Calories: 300

Serving Suggestion: Serve as a main course for lunch or dinner.

Health Benefits of Kimchi Fried Rice

Kimchi, the main ingredient in this dish, is a fermented food that is rich in beneficial bacteria called probiotics. These probiotics can help promote the growth of healthy bacteria in the gut, which can improve digestion and overall gut health. 

Additionally, kimchi is low in calories but high in fiber, which can help keep you feeling full and satisfied for longer periods of time. The brown rice used in this recipe is also a good source of fiber and can help promote healthy bowel movements.

Miso Soup with Tofu and Seaweed: 

Miso is a Japanese fermented soybean paste that is high in probiotics. Adding tofu and seaweed to miso soup can provide additional nutrients and fiber.

Prep time: 15 minutes

Calories: 50-100 per serving

Ingredients:

• 4 cups water

• 1/4 cup miso paste

• 1/4 cup diced vegetables (tofu, green onions, seaweed)

• Salt and pepper to taste

Method:

• In a large pot, bring the water to a boil over high heat.

• Reduce the heat to low and add the miso paste to the pot.

• Whisk the miso paste into the water until it is fully dissolved.

• Add the diced vegetables to the pot and simmer for 3-4 minutes or until they are tender.

• Season with salt and pepper to taste.

• Serve hot.

Nutritional Values (per serving):

• Protein: 4g

• Fiber: 1g

• Fat: 2g

• Carbohydrates: 6g

• Calories: 50

Serving Suggestion: Serve as a light lunch or snack.

Health Benefits of Miso Soup with Tofu and Seaweed

Miso is a fermented soybean paste that is a staple in Japanese cuisine. Like kimchi, miso is a source of probiotics that can help promote the growth of healthy bacteria in the gut. Additionally, miso soup is low in calories but high in protein, which can help keep you feeling full and satisfied. The seaweed used in this recipe is also a good source of iodine, which is important for thyroid health.

Overnight Oats

Overnight oats are made by soaking oats in milk or yogurt overnight. Adding nuts and fruit like berries, bananas, or apples can provide fiber and nutrients.

Prep time: 10 minutes + overnight soaking
Calories: 300-350 per serving

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup unsweetened almond milk

• 1/2 cup mixed berries (blueberries, strawberries, raspberries)

• 1 tbsp chia seeds

• 1 tbsp honey or maple syrup

• Optional: sliced almonds or other nuts/seeds for topping

Method:

• In a mason jar or other container with a lid, combine the rolled oats, almond milk, mixed berries, chia seeds, and honey or maple syrup.

• Stir the ingredients together until well combined.

• Cover the container with a lid and refrigerate overnight.

• In the morning, remove the container from the refrigerator and stir the ingredients together.

• Top with sliced almonds or other nuts/seeds (if using).

• Serve chilled.

Nutritional Values (per serving):

• Protein: 8g

• Fiber: 8g

• Fat: 10g

• Carbohydrates: 40g

• Calories: 320

Serving Suggestion: Serve as a healthy and nutritious breakfast or snack.

Health Benefits of Overnight Oats

Overnight oats are a great source of fiber, which can help improve digestion and promote healthy bowel movements. The chia seeds used in this recipe are also a good source of fiber and can help keep you feeling full and satisfied for longer periods of time. 

The almond milk and yogurt used in this recipe are both sources of probiotics, which can help promote the growth of healthy bacteria in the gut. Additionally, the nuts and fruit used in this recipe are rich in vitamins and minerals that can support overall health.

Roasted Sweet Potato and Chickpea Salad

A roasted sweet potato and chickpea salad is a nutritious option to consume as a side dish or light lunch. It is full of proteins and energy and keeps you fuller for a longer period of time.

Prep time: 30 minutes

Calories: 400-450 per serving

Ingredients:

• 1 large sweet potato, peeled and cubed

• 1 can chickpeas, drained and rinsed

• 1/4 cup diced red onion

• 2 tbsp olive oil

• 1 tbsp balsamic vinegar

• 1 tbsp honey

• Salt and pepper to taste

• Optional: chopped fresh herbs (parsley, cilantro) for topping

Method:

• Preheat the oven to 400°F (200°C).

• In a large bowl, combine the cubed sweet potato, chickpeas, and diced red onion.

• Drizzle the olive oil, balsamic vinegar, and honey over the ingredients in the bowl.

• Toss the ingredients together until they are evenly coated in the dressing.

• Spread the mixture out in a single layer on a baking sheet lined with parchment paper.

• Season with salt and pepper to taste.

• Roast the sweet potato and chickpea mixture in the preheated oven for 20-25 minutes or until the sweet potato is tender and lightly browned.

• Remove the baking sheet from the oven and let the mixture cool slightly.

• Top with chopped fresh herbs (if using).

• Serve warm or at room temperature.

Nutritional Values (per serving):

• Protein: 10g

• Fiber: 10g

• Fat: 14g

• Carbohydrates: 50g

• Calories: 420

Serving Suggestion: Serve as a main course for lunch or dinner, or as a side dish to accompany a protein source such as grilled chicken or tofu.

Health Benefits of Roasted Sweet Potato and Chickpea Salad

Sweet potatoes are rich in fiber, which can help improve digestion and promote healthy bowel movements. They are also a good source of vitamins and minerals, including vitamin A, vitamin C, and potassium. 

Chickpeas are a good source of protein and fiber, which can help keep you feeling full and satisfied for longer periods of time. Additionally, chickpeas are low in calories and high in antioxidants, which can help protect against cellular damage and support overall health. The olive oil used in this recipe is a good source of healthy fats, which can help promote heart health.

You can even try mine Corn flakes Chickpea recipe in case you are looking for a creative, tasty and gut healthy recipe for your diet plan.

Final Thoughts

Incorporating gut-friendly foods into your diet is a simple and effective way to support your digestive health. By consuming foods that are high in fiber, probiotics, and other beneficial nutrients, you can promote the growth of healthy gut bacteria, reduce inflammation, and support healthy digestion. 

Whether you try the spicy and flavorful kimchi fried rice, the hearty and comforting chicken bone broth, or the refreshing and protein-packed Greek yogurt parfait, these seven gut-friendly recipes offer a delicious and nutritious way to support your gut health. 

By making small changes to your diet and incorporating more gut-friendly foods, you can improve your overall health and well-being. So, go ahead and give these recipes a try - your gut will thank you for it!

These delicious and nutritious recipes are packed with gut-healthy ingredients and are easy to prepare. So why not give them a try and see the difference for yourself? And if you haven't already, be sure to follow our blog and check out the links below for more tips and information on how to improve your health!

Links 

• 21 Days Intermittent Fasting Diet Plan for Beginners
• All About Carnivore Intermittent Fasting (CIF): Benefits and Meal Plan For This Diet
• Enrich Your Intermittent Fasting with These 7 Delicious Sauces
• How Electrolytes can Support Weight Loss during Intermittent Fasting