Eating clean doesn’t mean sacrificing flavor. This high-protein Indian thali is not only satisfying and sattvik (free of onion and garlic), but it’s also gluten-free and ideal for weight loss or anyone following a nourishing, balanced lifestyle. Whether you’re a fitness enthusiast, managing PCOS, or simply aiming to eat light yet filling meals, this thali has it all – fiber, protein, vitamins, and taste.
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1. Soya Chunks & Kundru (Ivy Gourd) Sabzi –
A perfect protein-vegetable combo that’s flavorful, light, and packed with fiber. Soya chunks help in muscle building and keep you full longer, while kundru (tendli) aids digestion.
Ingredients
- Soya chunks (boiled and squeezed) – 1 cup
- Kundru (ivy gourd), chopped – 1½ cups
- Tomato, finely chopped – 1
- Cumin seeds – ½ tsp
- Ginger-green chili paste – 1 tbsp
- Curry leaves – a few
- Hing (asafoetida) – a pinch
- Turmeric – a pinch
- Coriander powder – 1 tsp
- Red chili powder – to taste
- Kitchen king masala – ½ tsp
- Crushed kasuri methi – ½ tsp
- Salt – to taste
- Fresh coriander leaves, chopped – as needed
- Oil or ghee – 1–2 tsp
Method
- Heat oil/ghee in a pan. Add cumin, curry leaves, hing, and ginger-chili paste. Sauté for a minute.
- Now add tomatoes and cook until soft.
- Next add kundru along with turmeric, coriander powder, and red chili powder. Sauté for 2 minutes.
- Add a splash of water, cover, and cook until kundru softens slightly.
- After that add boiled soya chunks. Mix well and cook for 5 minutes.
- Add salt, kitchen king masala, kasuri methi, and coriander. Cook covered for another 5–7 minutes on low flame.
Our high-protein soya chunks and kundru sabzi is ready!
2. Sprouted Moong & Matki (Moth Beans) Sabzi
A fiber-rich, low-fat sabzi that supports digestion and gives lasting energy. The addition of roasted peanut-sesame powder enhances its nuttiness and nutrition.
Ingredients
Sprouted moong – 1 cup
Sprouted matki – 1 cup
Tomato, chopped – 1 or Tomato paste – 2 tbsp
Cumin seeds – ½ tsp
Ginger-green chili paste – 1 tbsp
Curry leaves – a few
Cinnamon stick – 1 small piece
Hing (asafoetida) – a pinch
Turmeric powder – ¼ tsp
Coriander powder – ½ tsp
Garam masala – ¼ tsp
Red chili powder – ¼ tsp
Black pepper – ⅛ tsp
Roasted peanut-sesame powder – 1.5 tsp
Salt – to taste
Fresh coriander, chopped – as needed
Oil – 1–2 tsp
Method
- Now prepare next sabzi, for that heat oil in a pan. Add cumin, cinnamon, curry leaves, hing, and ginger-chili paste.
- Next add tomato and sauté till soft.
- Then add sprouted moong and matki. Sauté for 2–3 minutes.
- Add all dry spices and mix well.
- Next add a splash of water, cover, and cook for 10–12 minutes on low heat.
- after that peanut-sesame powder and salt. Mix and cook for 2 more minutes.
- Top with fresh coriander leaves, mix, and turn off the heat.
Your moong and matki sabzi is ready to serve.
3.Gluten-Free Multigrain Roti
Soft, nourishing, and free from wheat – these rotis are great for gut health and energy.
For detail recipe –
Protein-Rich Gluten-Free Flour Recipe & How to Make Roti with It
Gluten-free multigrain flour – 2 cups
Salt – a pinch
Hot water – as needed
- To make multigrain roti, take mix flour and salt. Add hot water and mix using a spoon initially.
- Once cool enough, knead to form a soft dough.
- Roll into small balls, dust with flour, and roll out rotis.
- Cook on a hot tawa until brown spots appear. Flip and press gently to puff.
- Optionally, brush lightly with ghee for taste and nourishment.
4. Fresh Detox Salad
A colorful bowl of vitamins, antioxidants, and crunch – this salad keeps the thali fresh and balanced.
Carrot, grated – ½ cup
Beetroot, grated – ½ cup
Cucumber, chopped – 1
Tomato, chopped – 1
Pomegranate seeds – 2 tbsp
Fresh coriander leaves – as needed
Lemon juice – from ½ lemon
Black salt or sendha namak – to taste
Roasted peanut-sesame powder – 1 tsp
- In a bowl, add: ½ cup grated carrot, ½ cup grated beetroot, Finely chopped cucumber, 1 chopped tomato, Fresh pomegranate seeds, Chopped coriander leaves, Juice of half a lemon, Black salt and sendha namak (rock salt) as per taste, 1 tsp roasted peanut and sesame powder.
- Mix everything well. Your nutritious salad is ready!
(Optionally, add a little olive oil and boiled sprouts for extra taste.)
Plate our thali with:
- 1 serving of Soya Chunks & Kundru Sabzi
- 1 serving of Sprouted Moong & Matki Sabzi
- 1 or 2 gluten-free multigrain rotis
- A generous scoop of fresh salad
- (Optional) A small bowl of homemade curd or vegan curd substitute
Why This Thali Works for Weight Loss:
- High in Plant Protein: Soya, moong, and matki support metabolism and muscle repair.
- Fiber-Packed: Keeps you full for longer, reducing unnecessary snacking.
- Low in Oil & Spices: Sattvik and gentle on digestion.
- Gluten-Free: Ideal for those with gluten intolerance or PCOS.
- Balanced & Nourishing: Offers carbs, protein, fat, fiber, and micronutrients in one plate.
