Bebe Di RasoiTraditional healthy and Nutritious Food Recipes

By Kheti Virasat Mission Jaitu, District- Faridkot

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ContentsBhoot Pinne/ LadduBajre de Bhoot Pinne Kanak de Bhoot Pinne Jowar de Bhoot Pinne Makki de Bhoot Pinne Tilan wale Laddu Khichdi Moth Bajre di khichdi Roti Bajre Di Roti Jowar di Roti Maddhal di Roti Kodhre di Roti Achaar Tukkean da Achaar Kuar Gandal da Aachar Saron dian Gandlan da aachar Aanwle da aachar Suanjhanean (Drumstick) da Aachar Karele da aachar Gajar da Aachar Dalia Kanak da Dalia Makki da Dalia Chutneys Chibran di Chutney Chholiye (Green chickpeas) Chutney Amaltas di chutney Ambaan di Malaanji Lassan Mirchaan di Chutney Radish and radish pods chutney

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SharbatsJaun (Barley) de Sattu Wheat/Chickpea Sattu Gajran di Kanji Jal Jeera Bel da Sharbat Thandai

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Bhoot Pinne/ Laddu1. Bajre de Bhoot Pinne Ingredients 1. 1 Kg. Bajra 2. Kg. Jaggery 3. Kg. water Method of cooking Puffing Bajra 1. Clean Bajra. 2. Keep a large iron pan on the stove, heat it well. Roast bajra until it puffs (Normally Bajra puffs up within five minutes.) Making Laddu 1. Take water in a vessel. Add crushed jaggery. Cook the solution for 20 minutes. Keep boiling till the jaggery is completely dissolved. Take a pinch of the mixture in a cup and check whether it has become sticky. After it has become sticky, it can be removed from the stove. Sieve the mixture. 2. While hot add puffed bajra. Stir well. 3. Apply oil to your hands, take the mixture from the vessel even while it is hot and make balls of it. 2. Kanak de Bhoot Pinne Ingredients 4. 1 Kg. Kanak 5. Kg. Jaggery 6. Kg. water Method of cooking Puffing Kanak 3. Clean the wheat. 4. Keep a large iron pan on the stove, heat it well. Roast kanak until it puffs (Normally Kanak puffs up within five minutes.) Making Laddu 4. Take water in a vessel. Add crushed jaggery. Cook the solution for 20 minutes. Keep boiling till the jaggery is completely dissolved. Take a pinch of the mixture in a cup and check whether it has become sticky. After it has become sticky, it can be removed from the stove. Sieve the mixture. 5. While hot add puffed kanak. Stir well. 6. Apply oil to your hands, take the mixture from the vessel even while it is hot and make balls of it. 5 Serves 20 Cooking time: 30 minutes Serves 20 Cooking time: 30 minutes

Kanak laddu are ready to eat. *Total Calories 5525 3. Jowar de Bhoot Pinne Ingredients 1. 1 Kg Jowar (Sorghum) 2. Kg. Jaggery 3. Kg. water Method of cooking Puffing Jowar 1. Clean Jowar. 2. Keep a large iron pan on the stove, heat it well. Roast Jowar until it puffs (Normally Jowar puffs up within five minutes.) Making Laddu 1. Take water in a vessel. Add crushed jaggery. Cook the solution for 20 minutes. Keep boiling till the jaggery is completely dissolved. Take a pinch of the mixture in a cup and check whether it has become sticky. After it has become sticky, it can be removed from the stove. Sieve the mixture. 2. While hot add puffed Jowar. Stir well. 3. Apply oil to your hands, take the mixture from the vessel even while it is hot and make balls of it. Jowar laddu are ready to eat. Note: Before puffing jowar, try some jowar and see if it puffs. If it doesnt, soak them in water, take the extra water out, put them aside for some time to dry and then put in a vessel for puffing. *Total Calories - 5405 4. Makki de Bhoot Pinne Ingredients 1. 1 Kg Yellow Corn/Maize 2. Kg. Jaggery 3. Kg. water Method of cooking

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Puffing Corn 1. Clean Corn. 2. Keep a large iron pan on the stove, heat it well. Roast corn until it puffs (Normally corn puffs up within five minutes.) Making Laddu 1. Take water in a vessel. Add crushed jaggery. Cook the solution for 20 minutes. Keep boiling till the jaggery is completely dissolved. Take a pinch of the mixture in a cup and check whether it has become sticky. After it has become sticky, it can be removed from the stove. Sieve the mixture. 2. While hot add puffed Corn. Stir well. 3. Apply oil to your hands, take the mixture from the vessel even while it is hot and make balls of it. Makki de Bhoot Pinne are ready to eat. *Total Calories 3165 5. Tilan wale Laddu Ingredients 1. 1 Kg Seesame seeds 2. Kg. Jaggery 3. Kg. water Method of cooking Making Laddu 1. Take water in a vessel. Add crushed jaggery. Cook the solution for 20 minutes. Keep boiling till the jaggery is completely dissolved. Take a pinch of the mixture in a cup and check whether it has become sticky. After it has become sticky, it can be removed from the stove. Sieve the mixture. 2. While hot add sesame seeds. Stir well. 3. Apply oil to your hands, take the mixture from the vessel even while it is hot and make balls of it. Tilan wale Laddu are ready to eat.

Khichdi6. Moth Bajre di khichdi Cooking time: 30 minutes

Ingredients 1. medium sized katori of Bajra 2. medium sized katori Moth Daal or Tepary beans 3. 6 medium katoris of water to cook Method of cooking 7

1. Clean and wash bajra and cowpea and soak for half an hour. Pound the bajra and daal in order to take the skin of the grain out. 2. Leave it to dry for some time. 3. Again gently pound the bajra and daal. Take the skin away. 4. Put the mixture in a cooker, add some salt to taste, and let it cook for 30-40 minutes. Cover it with a lid but dont put it to whistle. In between the cooking keep a watch after each 10 minutes such that it has adequate water and if it doesnt keep adding water to it such that it doesnt stick on the inside bottom of the vessel. Khichri is ready to eat. Add ghee to it. It can be eaten with curd, Buttermilk prepared from curd or buttermilk (made by adding 1/6th of milk to the quantity of water). *Total Calories - 275

Roti7. Bajre di Roti Ingredients 1. 500 gms Bajra flour 2. Water as required 3. Salt to taste Method 1. Take a handful of bajra flour, and add some warm water to it to make a soft dough 2. Knead the dough into a ball that fits your fist. 3. Spread a cotton cloth onto a wooden board 4. Place the dough-ball on the cloth, press gently and pat it into a round roti. 5. Heat tawa. Gently place the roti on the heated tawa. 6. Roast it on an even flame on both sides till it is cooked. *Total Calories - 1800 8. Jowar di Roti Ingredients 1. 500 gms Jowar flour 2. Water as required 3. Salt to taste Method 4. Take a handful of jowar flour, and add some warm water to it to make a soft dough 5. Knead the dough into a ball that fits your fist. 8

6. 7. 8. 9.

Spread a cotton cloth onto a wooden board Place the dough-ball on the cloth, press gently and pat it into a round roti. Heat tawa. Gently place the roti on the heated tawa. Roast it on an even flame on both sides till it is cooked.

Total Calories 1745 9. Maddhal di Roti Ingredients 4. 500 gms Maddhal flour 5. Water as required 6. Salt to taste Method 10. Take a handful of Maddhal flour, and add some warm water to it to make a soft dough 11. Knead the dough into a ball that fits your fist. 12. Spread a cotton cloth onto a wooden board 13. Place the dough-ball on the cloth, press gently and pat it into a round roti. 14. Heat tawa. Gently place the roti on the heated tawa. 15. Roast it on an even flame on both sides till it is cooked. 10. Kodhre di Roti Ingredients 7. 500 gms Kodhra flour 8. Water as required 9. Salt to taste Method 16. Take a handful of Kodhra flour, and add some warm water to it to make a soft dough 17. Knead the dough into a ball that fits your fist. 18. Spread a cotton cloth onto a wooden board 19. Place the dough-ball on the cloth, press gently and pat it into a round roti. 20. Heat tawa. Gently place the roti on the heated tawa. 21. Roast it on an even flame on both sides till it is cooked.

Achaar11. Tukkean da Achaar Ingredients 1. 1 kg pods (Tukke) of Kikar tree. 2. 200 gms of salt 3. 100 gms of red pepper (powdered) 9

4. 250 gms of mustard oil. Method 1. Take a vessel, add some water to it. Put it to boil for five minutes. Sieve it. Spread a cotton cloth in shade and spread the pods on the cloth for drying for around half an hour. 2. After it has dried, take the pods in a vessel, add salt and red pepper to it. 3. Keep it aside for three days. On the third day, remove any water if it has accumulated due to the use of salt in the vessel. 4. Put all the things in a glass jar, add oil to it. Put the lid of the jar and keep it aside for half an hour. The Achaar is ready to serve. 12. Kuar Gandal da Aachar Ingredients 1. Aloe Vera, Mustard oil, Salt, Red pepper (powdered), Fenugreek Seeds, Fennel and black seed Method 1. Wash the aloe vera properly and set aside for an hour for drying. 2. Remove the small thorns on its edges and cut into small pieces. 3. Take a glass/plastic jar, put the cut Aloe Vera in it and put it in sunlight for two days. 4. Add oil, salt, Red pepper (powdered), Fenugreek Seeds, Fennel and black seed 5. Keep aside for 7-8 days. 13. Saron dian Gandlan da aachar Ingredients 1. Sarson di Gandlan 2. Mustard oil 3. ff 4. Red Pepper (powdered) 5. Turmeric Method 1. Cut an inch long pieces of the mustard stems 2. Heat oil a pan. 3. Add mustard stems to it. Fry it for 3 minutes 4. Add some rye, pepper, turmeric and salt to it. 5. Aachar is ready to be served

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14. Aanwle da aachar Ingredients 1. Gooseberry (Aanwle) 1 Kg 2. Mutard Oil 50 gms 3. Salt 100gms 4. Turmeric 20 gms Method 1. Wash the gooseberry properly till they become soft. 2. Set aside for drying 3. Take a plastic/ Glass container. 4. Add gooseberries, salt, turmeric, red pepper (powdered). 5. Mix it properly and set aside for two days 6. Heat oil in a pan and put it in the container. Mix it well. 7. Aachar is ready to be served 15 Suanjhanean (Drumstick) da Aachar Ingredients 1. Raw beans of drumstick 2. Mustard oil 3. Leftover masala of Mango Pickle Method 1. Wash the beans, cut it into small pieces and put it for sundrying. 1. Add mustard oil and the mango pickle masala 2. Keep it aside for 15 days 3. Pickle is ready to be served 16. Karele da aachar Ingredients 1. 10 Fresh karela 2. 1 tbsp Red chilli powder 3. Salt to taste 4. 1 1/2 Cup sesame oil 5. 1 tbsp Mustard seeds 6. 1/2 tsp Methi seeds 7. 10 Fresh green chilly 8. 1 tsp Asafetida powder 9. 2 sprigs Curry leaves Method 11

1. Wash karelas and wipe well with a cotton cloth. 2. Split into two equal halves, lengthwise. 3. Clean the inside and cut into very thin slices. 4. Cut green chili into thin long slices. Mix with karela slices. 5. Add 3 tbsp salt and rub into the karela and chilly slices with hand. 6. Squeeze the slices till the water gets removed. 7. Spread on a clean white cotton cloth and sun dry for a whole day. 8. Heat 1 cup oil and fry curry leaves till brown and crispy. Remove and keep aside. 9. Splutter mustard in oil and add methi seeds. Fry for a few seconds. 10. Before the methi seeds turn brown, add the dried karela and green chillies. 11. Fry till the karelas are crispy. Remove from fire. 12. Add fried curry leaves, red chilli powder, salt and asafetida powder. 13. Mix thoroughly till all the salt is dissolved. 14. Pour into clean dry glass jars or bottles. 15. Pour the remaining oil on top of the aachar in all the bottles. 16. Keep for two days. 17. Karela Achar is ready. 17. Gajar da Aachar Ingredients 1/2 kilogram gajar (carrot) 1/2 tsp turmeric powder 1/2 tsp red chilli powder 1 tsp saunf (fennel) powder 1 tsp salt 1/2 tsp rai (small mustard seeds) - grounded 4 tbsp mustard oil Method 1. Peel and wash carrots. Let all the water drain and leave them for drying naturally in air. 2. Cut them in 1 1/2 inch pieces and then divide these pieces lengthwise. 3. Mix salt, red chilli powder, fennel powder and ground rai. Mix these spices with carrot pieces. 4. In a small pan, heat mustard oil to smoking point i.e. till vapors start coming out of it. Turn off heat. Allow it to cool for 1 minute and then add turmeric powder. 5. Pour this oil over carrots and mix well. 6. Fill them in an airtight glass jar and keep aside for few days. In summers, it takes about 2 days and in winters, it takes about 4-5 days for it to be ok to consume.

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Dalia18. Kanak da Dalia Ingredients 1. 200 gms coarsely ground wheat grain (Dalia) 2. 100 gms Jaggery 3. 1 full sized spoon desi ghee 4. 2 katoris of water to Cook Method 1. Take a big vessel. Add ghee and grain to it. Put it on stove. Allow it to fry well for five minutes. 2. Simmer the flame and add water and dalia to it. 3. Let it cook for 20 30 minutes. In between the cooking keep a watch after each 10 minutes such that it has adequate water and if it doesnt keep adding water to it such that it doesnt stick on the inside bottom of the vessel. Dalia is ready to eat. Some milk can also be added. *Total Calories - 830 19. Makki da Dalia Ingredients 1. medium sized katori coarsely ground corn grain 2. medium sized katori coarsely ground wheat grain 3. Some milk and Shakkar for garnishing 4. 6 katoris of water to cook Method 1. Put the corn and wheat porridge in a pressure cooker and add some water. Put salt to taste. Cook it for 20-30 minutes. In between the cooking keep a watch after each 10 minutes such that it has adequate water and if it doesnt keep adding water to it such that it doesnt stick on the inside bottom of the vessel. Dalia is ready to be eaten. Some shakkar (if being cooked with sugar) and milk can be added. To eat in the morning add some curd to it and dont eat when hot. *Total Calories -400 *Calories can be divided with number of portions made depending on size required

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Chutneys21. Chibran di Chutney Ingredients 1. Chibber 2. Salt 3. Grounded red pepper Method 1. Peel the chibber. 2. Cut them into four pieces. 3. Put them in a grinder and add salt and pepper. 4. Grind them in a mixer 22. Chholiye (Green chickpeas) Chutney Ingredients 1. Green chickpeas 2. Green cardamom pods (Hari Elaichi) 3. Cloves 4. Tomatoes 5. Onions 6. Salt and pepper to taste Method 1. Was Green Chickpeas. 2. Heat the cloves and green cardamoms on a tawa for 2-3 minutes 3. Grind them in a mixer and keep them aside 4. Grind the chickpeas, tomatoes and onions. 5. Add powdered cloves and mix them well 6. Add salt and pepper to taste 7. Chutney is ready to be served 23. Amaltas di chutney Ingredients 1. Amaltas pods 1 kgs 2. Water 3. Sugar - 750 gms 4. Salt and pepper to taste 5. Garam Masala 1 tablespoon Method 1. Boil the Amaltas pods till they become soft, keep it aside 2. In a separate pan, take some water, add sugar 14

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Boil it till the sugar is completely dissolved Add the amaltas pods to the suagr solution Add salt, pepper and garam masala to taste Chutney is ready to be served

24. Ambaan (Mangoes) di Malaanji Ingredients 1. Mango 2. Jaggery 3. Black salt fine 4. Black pepper Method 1. Wash the mangoes properly 2. Boil them with water in a pressure cooker for 20 minutes or till the outer layer gets soft enough to be peeled off easily 3. Keep it aside for cooling 4. Remove the remaining water and peel the outer cover and take the sap in a separate container/Pan 5. Crush the jaggery in a cotton/muslin cloth 6. Add jaggery, black salt and black pepper. 7. Ambaan di Malaangi is ready to be served 25. Lassan Mirchaan (Galic-red pepper) di Chutney Ingredients 1. Garlic 2. Red pepper 3. Salt to taste Method 1. Peel the garlic 2. Grind the garlic and red pepper in a grinder. 3. Add salt 4. Chutney is ready to be served 26. Radish and radish pods chutney Ingredients 1. Raddish 2. Radish pods 3. Salt and pepper to taste Method 15

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Wash the raddish and raddish pods properly Cut them into small pieces Grind them in a grinder Add salt and pepper to taste

Sharbats27. Jaun (Barley) de Sattu Ingredients 1. Barley 2 Kgs 2. Shakkar (naural Brown Sugar) to taste 3. Water Method 1. Grind the barley with a stone grinder 2. Keep sprinkling water and grinding until the outer hard layer is removed from Barley 3. Put the barley for sun drying for two days 4. Get them grinded using an electric grinder 5. Add two teaspoons of sugar and two teaspoons of sugar 6. Sattu is ready to be served Note1: Barley Sattu powder is also available in the market. 28. Wheat/Chickpea Sattu Ingredients 1. Powdered Wheat/Chickpea Sattu 2. Shakkar (naural Brown Sugar) to taste Method 1. Add two teaspoons of sugar and two teaspoons of sugar 3. Sattu is ready to be served Note: Wheat and Chickpea Sattu powder is available in the market 29. Gajran (carrots) di Kanji Ingredients 1. 1 kg carrots 2. 2 teaspoons Rai Dana ( Mustard Seeds) 3. 4 teaspoon salt. 4. 2 teaspoon red chilli ( less or more according to your taste) 5. 5 Pudina Leaves ( Mint leaves) 16

6. 4 litre water Method 1. Wash and scrape the carrots lightly. 2. Cut the carrots in 1 inche long pieces. 3. Take the mustard seeds and dry grind them in a mortar and pestle. 4. Take a mixing bowl and add mix the carrots with salt, red chilli, Mustard Seeds. ( Take a steel bowl or heat proof mixing bowl, otherwise it will crack) 5. Take 4 litres of water and bring to boil. 6. Now add the hot water in the mixing bowl. 7. Let this mixture cool down. 8. Add this mixture on cooling into an airtight wide mouth jar or bottle. 9. Now keep this bottle in the sun for 5 days, during the day just shake the bottle once or twice. ( Each night bring in the bottle and keep at room temperature. ) 10. After 5 days keep this bottle in the fridge. 11. Serve chilled with some mint leaves. 30. Jal Jeera Ingredients 1. 2 tbsp Cumin seeds 2. 2 tbsp Mint leaves 3. 1 tsp Fresh coriander leaves 4. 2 tbsp Lemon juice 5. 1/2 tsp Black salt 6. 5 Cups chilled water 7. Pinch of sugar Method 1. Grind the cumin seeds to make fine powder. 2. Roast the powder. 3. Grind mint and coriander to make a paste. 4. Mix roasted cumin powder, mint paste, coriander paste lemon juice and black salt. 5. Now add water and mix well. 6. Pour cold water 7. Adorn with mint leaves 31. Bel da Sharbat Ingredients 1. 2 Bels 2. Jaggery 200 gms Method 1. Remove the hard outer shell of the bel 17

2. Remove the pulp and put it in a big vessel 3. Put the Jaggery in a cotton/muslin cloth and crush it. 4. Mix the bel pulp with the jaggery 5. Keep it aside for 3 hours 6. Crush and mix it well again and remove the bel seeds from the mixture 7. Add a glass of water to it 8. Grind the mixture 9. Add 5 glasses of water. 10. Grind it well 11. Bel is ready to be served

32. Thandai Ingredients Poppy Seeds 100 gms Sugar 5-6 Teaspoons Black Pepper: 10-12 seeds Melon/Cucumber Seeds- 10 gms Method Soak poppy seeds in 1-2 glasses of water overnight. Grind poppy seeds, cucumber seeds and pepper in a grinder. Mix sugar in 5-6 glasses of water in a separate vessel Add the grinded mixer with sugar solution Thandai is ready to be served

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