I’ve teamed up with Neetha’s Kitchen, a local takeaway and cookery school based in Cwmbran.
Neetha’s focus on vegetarian cooking is perfect for boosting fibre intake, something many of us could do more of in our diets.
Neetha doesn’t just teach in the kitchen; she’s passionate about bringing cooking to the community.
Whether it’s hosting workshops for groups, Neetha’s mission is to make healthy, delicious Indian food accessible to all.
She also offers corporate cooking classes and 1-2-1 sessions, ideal for those looking for personalised guidance or team building activities that focus on the joy of cooking and eating together.
Her approach combines traditional Indian flavours with a modern emphasis on nutrition, making her sessions both fun and informative.
About Neetha’s Kitchen
Founded by a passionate home chef and nutrition advocate, Neetha’s Kitchen is more than just a cookery school, it’s a place where food becomes a celebration of life.
Our mission is to help you uncover the magic of Indian cuisine while ensuring that every dish supports a balanced lifestyle.
The Heart of Indian Cooking
Food is more than just fuel, it’s a way to nurture your body and soul.
In Indian cooking, every ingredient has a purpose, whether it’s for flavour, nutrition, or both.
In this blog, I’ll share how to create a balanced meal inspired by my heritage and a simple, quick recipe you can try at home.
Why Fresh Ingredients Matter
Using fresh ingredients like whole spices, herbs, and vegetables doesn’t just make your food taste better; it enhances the nutritional value.
For example, freshly ground ginger and garlic bring bold flavours while supporting digestion and immunity.
Three Delicious, Quick, and Healthy Recipes
These simple, healthy dishes are quick to prepare and will serve 2-3 people.
- Vegetable Masala Rice
Here’s a simple, nutritious dish you can make in under 30 minutes:
Ingredients:
- 1 cup cooked basmati rice
- 1 small carrot, diced
- ½ cup green beans, chopped
- ¼ cup peas
- 1 small onion, finely chopped
- 1 tomato, chopped
- 1 tsp cumin seeds
- 1 tsp garam masala
- 1 tsp turmeric
- 1 tbsp olive oil
Instructions:
- Heat oil in a pan and sauté cumin seeds and onions until soft.
- Add the chopped carrot, beans, and peas and cook for 5 minutes.
- Stir in the tomato, garam masala, and turmeric and cook for another 3 minutes.
- Add the cooked rice and mix well. Cook for 2-3 minutes until everything is heated through.
- Serve hot, garnished with fresh coriander.
Tip: This dish is perfect for using up leftover rice and adding any seasonal veggies you have on hand.
Calories and Macronutrient Breakdown (per serving):
Calories: Approx. 250-300 kcal
Protein: 6-7g (from vegetables and rice)
Carbohydrates: 45-50g (mainly from rice and vegetables)
Fat: 7-9g (mainly from the oil)
Fibre: 6-7g (mainly from the vegetables)
Preparation Time: 10 minutes
Cook Time: 15-20 minutes
2. Chickpea and Spinach Curry
Chickpeas are a good source of essential minerals like iron, magnesium, and zinc, which are important for maintaining healthy red blood cells, muscle function, and immunity.
Both chickpeas and vegetables contribute significant fibre, aiding in digestion, helping to regulate blood sugar levels, and supporting heart health.
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1 cup spinach leaves
- 1 onion, finely chopped
- 1 garlic clove, minced
- 1 tsp cumin seeds
- 1 tsp coriander powder
- 1 tsp turmeric
- 1 can diced tomatoes
- 1 tbsp olive oil
- ½ cup water
- Salt to taste
Instructions:
- Heat oil in a pan and sauté cumin seeds and onion until softened.
- Add garlic and cook for another 2 minutes.
- Stir in coriander powder, turmeric, and the can of diced tomatoes. Simmer for 5 minutes.
- Add chickpeas, spinach, and water. Simmer for another 10 minutes until the spinach wilts and the curry thickens.
- Serve with brown rice or whole wheat roti.
Chickpea and Vegetable Curry (approx. 1 serving)
Calories: Around 300-350 kcal
Protein: 12-15g
Carbohydrates: 45-50g (including fibre)
Fat: 10-12g
Fibre: 10-12g
Note: The exact values will depend on the vegetables used and the portion size of any accompanying rice or flatbreads.
Preparation time: 10-15 minutes (chopping vegetables and prepping spices)
Cooking time: 30-35 minutes (for simmering chickpeas and vegetables until tender)
3. Quick Lentil Daal
Lentils are a rich source of plant based protein, which is essential for muscle growth, tissue repair, and immune system support.
One cup of cooked lentils provides about 18g of protein, making it a key protein source for vegetarians and vegans.
Ingredients:
- 1 cup red lentils
- 1 onion, chopped
- 1 tomato, chopped
- 1 tsp cumin seeds
- 1 tsp turmeric
- 1 tsp garam masala
- 1 tbsp olive oil
- 4 cups water
- Salt to taste
Instructions:
- Heat oil in a pot and sauté cumin seeds and onions until golden brown.
- Add chopped tomato and cook for 3 minutes until soft.
- Add lentils, turmeric, and garam masala, followed by water. Bring to a boil.
- Simmer for 20-25 minutes until lentils are soft and the daal thickens.
- Season with salt and serve with basmati rice.
These recipes are full of flavour, nutrition, and fibre, perfect for a quick meal that’s both satisfying and healthy.
Lentil Curry (Dal) (approx. 1 serving)
Calories: Around 250-300 kcal
Protein: 14-16g
Carbohydrates: 40-45g (including fibre)
Fat: 8-10g
Fibre: 15-18g
Neetha’s Offerings
- Cookery Classes:
Learn to create delicious Indian dishes in our small-group or private cooking sessions. - Corporate Events:
Strengthen team bonds with our interactive cooking workshops designed for corporate groups. Cooking together fosters collaboration, creativity, and fun! - Recipe Development and Collaborations:
We work with brands, wellness coaches, and businesses to create custom recipes and events tailored to their needs. - Signature Experiences:
From traditional Indian tea tasting to hands-on spice blending sessions, we offer unique culinary adventures that are perfect for food lovers.
Neetha’s Kitchen: Indian Takeaway with a Healthy Twist
Craving authentic Indian flavours?
At Neetha’s Kitchen, we bring the rich and vibrant taste of India straight to your table.
Our takeaway menu is crafted with fresh ingredients, traditional recipes, and a focus on healthy, wholesome meals.
Bio and Links:
Facebook: Facebook
Instagram: Instagram
Website: www.neethaskitchen.co.uk
