Healthy vegetable breakfasts for winter mornings

Winter in Bangladesh is a time of plenty for health-conscious individuals, with an abundance of fresh, locally grown vegetables. These seasonal veggies, packed with nutrients and fibre, are delicious and ideal for breakfast dishes that support digestion and boost energy. Regularly enjoying these breakfasts can help manage issues like high blood pressure, diabetes, and obesity, making them a smart choice for a healthy start to the day.

Puri and Bhorta 

Bhorta with Puri is a classic and heartwarming combo. Different bhortas, each with its unique and delicious flavour, taste amazing with puris and come with nutritious goodness.

Aloo bhorta is comfort food at its best, made of mashed potatoes with mustard oil, onions, and green chillies.

Dhonia bhorta, consisting of mashed coriander mixed with spices, has a tangy, yummy, spicy, yet moist texture. Dal bhorta, a classic consisting of creamy mashed lentils, is protein-rich to keep one energized and satisfied.

The spicy tomato bhorta is a tangy mix of roasted tomatoes, green chilies, and garlic, bringing in a dose of vitamins. These bhortas, paired with crispy puris, not only satisfy cravings but also offer a variety of nutrients. Puri with chutney or bhorta is complete in itself, given the tastebuds and texture of the food.

Shobji Porota Roll

Shobji Porota roll is a fantastic twist on a veggie wrap, ideal for a light, nutritious, and delicious meal. It is especially perfect for breakfast or a quick lunch, and the meal is filling and packed with nutrients.

The base is a soft whole-wheat porota (flatbread) cooked with a small amount of oil, making it suitable for health-conscious folks. Inside, the porota gets loaded with finely sliced seasonal vegetables like grated carrots, chopped spinach, bell peppers, and cabbage.

These vegetable slices get lightly sautéed with spices like turmeric, cumin, and a pinch of black pepper, which add flavour without being too spicy and act as the filling. For added taste, one can spread a thin layer of yoghurt or mint chutney on the Porota before adding the veggies. Adding liquor texture keeps it moist and also brings in a refreshing tanginess. Roll it up tightly, and a handheld snack that is nutritious, high in fibre, and rich in vitamins is at hand.

It's heart-friendly, as the fibre from whole wheat and vegetables helps regulate blood sugar and supports cardiovascular health. Hot-served porta rolls with a side of green chutney or simple porta without chutney are simple yet satisfying.

Borboti bhaja 

Borboti Bhaja is a warm, comforting dish perfect for a quick round of winter breakfast. Made with fresh borboti (long green beans), it's simple but flavourful and tasty.

Washed and prepared long green beans are thinly sliced by a cutter and mixed in a pan with warmly heated oil or ghee and chopped onions. The onions are sautéd until they turn golden first.

A pinch of turmeric powder, salt to taste, and a green chilli or two for a bit of spice with the beans add flavour to the beans. The beans get stir-fried and cooked on medium heat for roughly 8-12 minutes until the borboti is soft.

The result is a warm, savoury dish that goes perfectly with parathas or plain rice. Paired with a hot cup of tea, fried long green beans make for a cosy, nutritious breakfast to start a chilly winter morning. This simple, wholesome dish is just as satisfying for a healthy start to the day and fills one up without being too heavy.

Khichuri 

Winter and khichuri go hand in hand, especially a warm bowl of vegetable khichuri filling, which is delicious and healthy.

This version is made with unpolished rice (like brown or red rice) and moong dal, as these are better for controlling blood sugar levels and are heart-friendly.

One can load it up with winter favourites like cauliflower, spinach, carrots, and green beans packed with fibre and essential nutrients. Cooking it with minimal oil and avoiding ghee makes it suitable for a heart-healthy diet, while spices like turmeric, ginger, and cumin add flavour without adding fat. These spices are anti-inflammatory and beneficial for digestion and immunity, which is especially useful in winter. Vegetable khichuri is warm, nourishing, and satisfying, making it ideal for those mindful of their health but still want to enjoy the warmth of locally adored dishes.