Instant Pot Tofu and Quinoa Biryani

There are about 4 servings in this recipe.  For 21 Day Fix, each serving = 1.5 red, 1 green and 1/2 tsp for vegetarians.  For non-vegetarians, each serving = 1 yellow, 1/2 red, 1 green and 1/2 tsp


INGREDIENTS
1 cup uncooked quinoa, washed
1/2 package extra firm tofu, cubed
2 cups frozen mixed vegetables
1 onion, diced
1 green pepper (jalepeno), diced
1 tomato, diced
2 tsp coconut oil
1 tsp salt
1 pinch ground nutmeg
2 tablespoons plain Greek yogurt
1 garlic clove, minced
1/2 tsp ginger root, minced
1 tsp cumin/coriander powder
1 tsp red pepper
1/2 tsp turmeric
1/2 lemon, juiced
2 tablespoons Biryani masala

INSTRUCTIONS
1.  In a bowl, mix together the yogurt, garlic, ginger, cumin/coriander powder, red pepper, turmeric and lemon juice.  Toss in the cubed tofu and mix well.  Set aside for it to marinate for about 20 minutes.

2.  In the Instant Pot in sauté mode, heat the oil and then add the onion and green pepper.  Cook until onions are translucent.  Add the tomatoes and cook until mushy.

3.  Turn off sauté mode and add in the frozen vegetables, quinoa, marinated tofu (scrape in all the yogurt mixture as well), salt, nutmeg and Biryani masala.  Mix well.

4.  Fill the canister with water up to the 2 cup mark.  Set on manual and pressure cook at high pressure with the vent closed for 7 minutes.  Quick release once it is done.

Instant Pot Tadka Dal

This makes about 4 servings.  For 21 Day Fix, each serving is 1 red, 1/2 green, and 1/2 teaspoon for vegetarians.  For non-vegetarians, it is 1 yellow, 1/2 green, and 1/2 teaspoon.

INGREDIENTS
1/2 cup toor dal (oily yellow lentils)
1/2 cup moong dal (split mung beans)
1 large tomato, chopped
1 large onion, chopped
3 cloves garlic, minced
1 teaspoon ginger root, minced
1 teaspoon cumin seeds
1/2 teaspoon turmeric
1 teaspoon salt
1/2 teaspoon garam masala
1/2 teaspoon red pepper flakes (or to taste)
2 teaspoons olive oil
1/2 lemon

INSTRUCTIONS
1. Put the lentils, tomato, 1/2 of the chopped onions, garlic, ginger, cumin seeds, turmeric and salt into the Instant Pot.  Fill up the canister with water to the 3 cup mark.  Use the manual setting and pressure cook with the vent closed at high pressure for 15 minutes.  Allow pressure to drop naturally for 10 minutes and then do a quick-release

2.  Open lid carefully and keep warm.

3.  While lentils are cooking, heat the oil in a small skillet.  Add the other 1/2 of the chopped onions and cook, stirring often, until they are translucent.  Add the red pepper flakes and the garam masala to the skillet and stir.

4.  Stir in the onion mixture into the lentils.  Squeeze the lemon juice into the dal and serve on its own or over brown rice!

Spaghetti squash taco bake

For vegetarians:  1 serving = 2 Greens, 1 Red, 1/2 Yellow, 1 Blue
For non-vegetarians: 1 serving = 2 Greens, 1.5 Yellows, 1 Blue


INGREDIENTS
1 Green containers cooked spaghetti squash
1/2 Green container chopped onions
1/2 Green container chopped tomatoes
1 Red container black beans
1/2 Yellow container corn kernels
1 Blue container shredded Mexican blend cheese
1 tablespoon chili powder
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp ground cumin
Hot sauce as needed
1 lime wedge

INSTRUCTIONS
1. In a baking dish, mix together the spaghetti squash, onions, tomatoes, beans, corn and all the spices until everything is combined well.

2. Spread the mixture evenly in the baking dish.  Top with the cheese.

3. Cover in foil and bake at 350 degrees for 30 minutes.

4.  Squeeze lime wedge over the dish after it is cooked.  Add hot sauce as needed for extra spice!

Hint: I tried this again another day just heating it for 2 minutes in the microwave instead of baking it, and it was still yummy (but the onions were crunchier).  So, if you are pressed for time, this is a good option, too!  Just mix all the ingredients together overnight, top with cheese, and take it to work with you!  Then microwave for 2 minutes, and you have a tasty, healthy lunch option :)

Chaat Salad

For vegetarians, 1 serving = 1.5 Red, 1 Yellow, 1 Green
For non-vegetarians, 1 serving = 0.5 Red, 2 Yellow, 1 Green

INGREDIENTS
1 Red container chick peas, drained and rinsed
1 Yellow container potatoes, cubed and steamed
1/2 Green container tomatoes, diced
1/2 Green container onions, diced
1 tablespoon cilantro, chopped
1/2 Red container plain Greek yogurt
1 tsp Chaat masala
1/4 tsp red pepper
1 tablespoon green chutney (see chutney recipe here)
1 tablespoon tamarind concentrate
1 lime wedge

INSTRUCTIONS
1. Mix yogurt with some water to thin out.  Mix the chaat masala and the red pepper into the yogurt.

2.  In a large bowl, mix together the chick peas, potatoes, tomatoes and onions.

3.  Drizzle the yogurt chutney over the bowl.  Top with the green chutney and the tamarind concentrate.  Sprinkle the cilantro on top and squeeze the lime wedge over the whole salad.

4.  Mix and enjoy!

Tofu Kathi Rolls

1 serving = 1 yellow (for 1 of the parathas), 1.5 red, 1 green

INGREDIENTS

For the filling:
1 Red container tofu, cubed
1/2 Green container red onion, sliced
1/2 Green container tomatoes, chopped
1/2 Red container plain Greek yogurt
1/4 tsp red chili powder
1/4 tsp turmeric powder
1/4 tsp chaat masala
1/4 tsp garam masala
1/4 tsp salt
1/4 tsp minced ginger
1/4 tsp minced garlic

For the chutney:
1 bunch cilantro
1 cup mint leaves
2 cloves garlic
1 green chili
1/2 tomato
salt and lemon juice to taste

For the parathas (wraps):
1 cup whole wheat flour
1/4 cup water
1 tbsp olive oil

INSTRUCTIONS
1. Cook the tofu in a pan with coconut oil spray until cubes are golden brown.

2.  In a bowl, combine the yogurt, chili powder, turmeric, chaat masala, garam masala, salt, ginger and garlic.  Add in the tomatoes and cooked tofu and mix well so that all the tofu is coated with the sauce.  Allow it to sit for at least 10 minutes.

3.  In a pan, cook the sliced onions in some coconut oil spray until they are soft.  Then add in the tofu mixture and cook for another 5 minutes, stirring frequently.

4.  To make the parathas, combine the flour, water and olive oil in a bowl and knead into a soft dough, adding water as needed.  Divide the dough into approximately 6 equal portions.  Roll out each portion into about a 9-inch diameter circle.  Heat the pan with some cooking spray and cook each paratha lightly on both sides.

5.  To make the chutney, blend all of the ingredients together.

6.  To assemble the wrap, scoop some of the tofu mixture into the middle of the paratha and top with some chutney.  Roll it up and enjoy!  If it is too much filling for one paratha, you can always eat just the filling on the side as well.  If you end up using 2 parathas, then you will have to count it as 2 yellows!

Creamy Tomato Soup

1 Serving = 1 Green, 1 Purple, 1 Red, 1 Blue, 1 tsp

INGREDIENTS

1 tsp olive oil

1/2 Green container yellow onion, chopped

1 garlic clove, chopped

1/2 tsp paprika

1 tsp balsamic vinegar

1/2 Green container tomatoes, chopped

1 Purple container plain tomato sauce

1 Red container chick peas, drained and rinsed

1 Blue container coconut milk

1/2 tsp dried basil

1/2 tsp dried oregano

salt and pepper to taste

1/2 cup water

INSTRUCTIONS

1. Heat olive oil in a pot.  Add the onion and garlic and cook until the onion is translucent.  Add the paprika and cook for 30 seconds or so (until fragrant).  Add the balsamic vinegar and stir.

2. Add the tomatoes, basil, oregano, chick peas, coconut milk and water.  Stir until well combined.

3. Cover and gently simmer for about 20 minutes.

4.  Let it cool for a few minutes then transfer to a blender and puree until smooth.  Add additional water to thin the soup if necessary.  I add a few drops of Sriracha to give it a little spice!

Buffalo Cauliflower Bites

1 Serving = 2 Green, 1/2 Yellow, and 1 tsp

INGREDIENTS
2 Green container cauliflower florets
1/4 cup water
1/4 cup whole wheat flour
1 tsp garlic powder
1/4 cup Franks Hot Sauce

1 tsp melted coconut oil

INSTRUCTIONS

1.  Preheat the oven to 450°F. Cover a large non-stick baking sheet with foil

2.  Combine the water, flour, and garlic powder in a bowl and stir until well combined.

3.  Coat the cauliflower pieces with the flour mixture and place on the baking sheet; bake for 20 minutes.

4.  While the cauliflower is baking, combine the hot sauce and coconut oil in a small bowl.

5.  Pour the hot sauce mixture over the baked cauliflower and continue baking for an additional 5 minutes. Serve with greek yogurt ranch (see here) or a light dressing of choice and celery sticks.