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Binal's Tasty Tales

Family meals made with love

Logo-Text-Black

Binal's Tasty Tales

Family meals made with love

Logo-Text-Black

Binal's Tasty Tales

Family meals made with love

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HomeAsian Bowl

Asian Bowl

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Crispy orange tofu bowl with edamame rice, broccoli and sesame seeds pinit
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Delicious gluten-free Gluten Free high-protein High Protein nut-free Nut Free quick-meals Quick Meals vegan Vegan

Orange Tofu Bowl with Edamame Rice and Broccoli

45 mins
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Recipe Categories
  • 7
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  • gluten-free Gluten Free
  • high-protein High Protein
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33g Protein Lauki Chilla 💚 Grate. Mix. Spread. Fl 33g Protein Lauki Chilla 💚

Grate. Mix. Spread. Flip. That’s it.

And it stays soft even after 3 hours in the lunchbox—not rubbery like many lauki chillas.

No protein powder. No maida. Just everyday ingredients.

Made with:
• Quinoa flour (or whole wheat flour)
• Low-fat paneer
• Grated lauki
• Greek yogurt
• Ginger, green chilies & everyday spices

Makes 2 servings

Per serving (2 chillas):
430 calories | 33g protein | 40g carbs | 14g fat | 5g fiber

Paneer + quinoa + Greek yogurt = 33g of protein without protein powder.

Perfect for breakfast, lunchboxes, or meal prep.

Comment CHILLA and I’ll DM you the full recipe + tawa cooking time (3 minutes per side). 💚

Follow @binalstastytales for high-protein vegetarian recipes that are practical, flavorful, and family-friendly.

#nrimoms #chilla #indiandiaspora #desimom #desiinusa
Protein-Rich Beetroot Tikki ❤️ 9g protein | 141 ca Protein-Rich Beetroot Tikki ❤️
9g protein | 141 calories | Lunchbox-friendly

Eating tikki while watching calories? Absolutely.

These crispy beetroot tikkis are made without potato, maida, or protein powder—and they don’t turn soft and soggy in the lunchbox. Mine stayed crispy even after 2 hours!

Made with beetroot, chickpeas, low-fat paneer, rolled oats, and a little besan.

Mash, shape, and air fry. That’s it.

Per tikki:
141 calories | 9.3g protein | 19.8g carbs | 3.2g fat | 4g fiber

Full batch of 6:
846 calories | 56g protein | 24g fiber
Air-fried without oil

Comment BEET and I’ll send you the full recipe! ❤️

Follow @binalstastytales for practical, flavorful, high-protein vegetarian recipes. 🤍

#nrimoms #highproteinvegetarian #desiinusa #indiandiaspora #healthyindianfood IndianSnacks HealthyIndianRecipes PaneerRecipes ChickpeaRecipes BinalsTastyTales
High-Protein Tofu Bowl 🍛 35g protein. No protein p High-Protein Tofu Bowl 🍛
35g protein. No protein powder.

Stop eating bland tofu—try makhani tofu instead.

Crispy spiced tofu + fluffy quinoa + creamy makhani sauce + fresh veggies = a comforting, balanced meal that’s packed with protein without feeling heavy.

This is one of my favorite meal-prep bowls because you can prepare the tofu, quinoa, and makhani gravy on Sunday, then assemble everything in just 5 minutes.

Better than takeout. Higher in protein. Ready in minutes.

Protein breakdown:
Quinoa, 1 cup: 8g
Crispy tofu, 150g: 20g
Makhani gravy, ¼ cup: 2g
Salad + seeds: 5g

Total: approximately 35g protein | 520 calories

Healthy food doesn’t have to be boring. Sometimes, all it needs is the right sauce—and my freezer-friendly makhani base does all the work.

Comment BOWL and I’ll DM you the recipe and macros🤍

#nrimoms #desiinusa #quinoabowl #indiandiaspora #tofurecipes MealPrepIndian HealthyDinner NoProteinPowder MakhaniGravy VegetarianMealPrep
Stop frying onions for 40 minutes every night. Do Stop frying onions for 40 minutes every night. Do this instead. 🔥

Restaurants don’t start every curry from scratch—they prep their chopped masala ahead of time. Now you can too.

One Sunday batch = 4 mason jars = up to 6 easy dinners.

Made with onions, tomatoes, ginger, garlic and green chilies, cooked low and slow until the oil separates. That’s where all the flavor comes from.

I store mine in Ball mason jars:
🫙 32 oz regular-mouth jars for the fridge
🫙 16 oz wide-mouth jars for the freezer

When it’s dinner time, I just add 2–3 tablespoons of this bhuna base to veggies or protein and dinner is ready in about 10 minutes.

Perfect for:
✨ Bhindi Masala
✨ Aloo Masala
✨ Rajma
✨ Chole
✨ Paneer
✨ Egg Curry
✨ Keema
✨ Tawa Pulao

I keep the base simple—no garam masala or Kitchen King. Add those at the end based on the dish you’re making.

Comment BHUNA and I’ll send you:
• The full recipe
• My mason jar links
• Freezing tips
• The chalk marker I use to label my jars

Save this for your Sunday meal prep! 🤎

#nrimoms #indianmealprep #vegeterianfood #desiinusa #indiansinusa WeeknightDinner FreezerMeals MasonJarMeals
Stop making makhani gravy from scratch every singl Stop making makhani gravy from scratch every single time. 🍅

This freezer-friendly makhani base can turn into 6 different dinners—each ready in about 10 minutes.

No garam masala powder. No Kitchen King. Just few everyday spices ( Mine from @frombyadgi.co ), slow-cooked until rich, silky, and full of restaurant-style flavor.

Store it:
🫙 Fridge: up to 4–5 days
❄️ Freezer: up to 2 months in 1-cup portions

Use 1 cup of the base for:

1. Paneer Butter Masala—my kids’ favorite
2. Tofu Makhani
3. Mixed Veg Makhani
4. Butter Chickpeas
5. Makhani Pasta
6. Rajma or Dal Makhani

No cream needed in the base—you can finish each dish differently depending on what you’re making.

Comment MAKHANI for the exact recipe, including the spices and my freezer-storage method.

Follow for Part 2, where I turn one frozen portion into 10-minute Paneer Butter Masala.

Which one should I make next? 👇

#nrimoms #makhani #indiandiaspora #indianmealprep #butterchicken
38g protein. Around 275 calories. No eggs. No prot 38g protein. Around 275 calories. No eggs. No protein powder. 🧇💚

Lately, I’ve been simplifying my breakfasts because the easiest recipes are the ones I can actually stay consistent with—especially on busy mornings.

I made this version as a crispy waffle, but the exact same batter works as a chilla too. Choose whichever is easier for you.

Ingredients:
🌱 1 cup sprouted moong
🥣 ½ cup Greek yogurt
🧀 ½ cup low-fat paneer
💧 2–3 tbsp water, as needed

Blend, season, pour and cook.

Simple, filling and naturally high in protein.

Comment **PROTEIN** and I’ll send you the detailed recipe.

#nrimoms #vegetarianbreakfast #highproteinrecipes #indiandiaspora #fitnessfood sproutedmoong paneerrecipes savorywaffle chillarecipe mealprepbreakfast
Binal Patel

Binal Patel - Food Blogger

Discover delicious recipes, culinary tips, and kitchen inspiration on our food blog. Whether you're a seasoned chef or a home cook, we bring you easy-to-follow recipes, flavorful dishes, and a passion for good food.

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