tarla dalal

CABBAGE STUFFED CAPSICUMS

An elegant snack of capsicums filled with a cabbage and Bengal gram flour mixture.

Preparation Time : 10 min. Cooking Time : 6 min.

Serves 2.

For the filling 1/2 cup cabbage, grated

1/2 cup Bengal gram flour (besan)2 teaspoons sugar1/4 teaspoon citric acid crystals1 teaspoon green chilli-ginger paste2 tablespoons chopped coriander3/4 teaspoon Eno's fruit saltsalt to taste

For the tempering 1/2 teaspoon mustard (rai) seeds

1 teaspoon sesame (til) seeds1/4 teaspoon asafoetida (hing)2 tablespoons oil

Ingredients2 medium sized capsicums

oil for greasingHow to proceed

1. Heat the oil in a large pan, add the mustard seeds and when they crackle,add the sesame seeds and asafoetida.

2. Add the capsicum pieces and saute for 1 to 2 minutes, till they brown lightly.

3. Serve hot.Method

1. Cut thecapsicum into halves vertically. Remove the seeds carefully so as to retain the shape of the halves.

2. Mix all the ingredients for the filling except the fruit salt in a bowl with 4 tablespoons of water.

3. Add the fruit salt with 1 teaspoon of water and mix gently.

4. Fill each capsicum half with the filling.

5. Place the capsicum halves in a greased glass bowl. Cover with a lid and microwave on HIGH for 3 minutes.

6. Allow the capsicums to cool. Cut each capsicum half into thick strips.

CHAT-PATI FRANKIE

Relish this frankie that has only half the calories of the previous recipe.Make meal times happy and healthy by using cooking methods like roasting instead of deep frying as shown in this recipe.

Cooking Time : 15 mins.Preparation Time : 20 mins.

Makes 4 frankies.

Ingredients

http://www.tarladalal.com/GlossaryDisc.asp?id=572&Typ=Cook


















4 whole wheat chapaties

1½ cups potatoes, boiled and mashed½ cup low fat paneer, grated ½ cup carrot, peeled and grated1 cheese cube, grated2 teaspoons chaat masala1 tablespoon lemon juice½ cup tomatoes, cut into strips ¼ cup capsicum, cut into stripssalt to taste

Method

1. Combine the paneer, carrot, cheese, half the chaat masala, lemon juice and salt and mix well.

2. Divide into 4 equal parts and roll each part into a long roll of the size of chapaties. Keep aside.

3. Warm the chapaties and place on a serving plate.

4. Put one roll of the potato and paneer mixture in the centre of a chapati.

5. Put some capsicum and tomato strips and sprinkle some chaat masala on top.

6. Roll up the chapati.

7. Repeat with the remaining to make 3 more frankies.

8. Serve hot.







http://www.tarladalal.com/recipe.asp?id=4053



CHILLI PANEER

The traditionally non-vegetarian dish viz. chilli chicken is modified for vegetarians. This melt in the mouth starter flavoured with all the ethnic Chinese flavours is an all time favourite that is really easy to prepare.Serve it as a starter or even as accompaniment for your main meal.


Serves 4.

Ingredients¾ cup paneer (cottage cheese), cut into 12 mm. (½") thick strips

oil for deep fryingFor the batter

¼ cup cornflour

¼ cup plain flour (maida)1 teaspoon soya saucea pinch baking powdersalt to taste

Other ingredients 1 teaspoon ginger, grated

2 teaspoons garlic, chopped2 teaspoons celery, chopped¼ cup spring onion whites, chopped2 to 3 green chillies, cut into 25 mm. (1") pieces¼ cup capsicum, sliced1 teaspoon soya sauce1 teaspoon sugar1 tablespoon cornflour mixed with 3 tablespoons water1 teaspoon oilsalt to taste

For the garnish½ cup spring onion greens, chopped

Method

1. Combine all the ingredients for the batter in a bowl and make a smooth batter by adding approximately ¼ cup of water.

2. Coat the paneer pieces with the batter and deep fry in hot oil over a high flame till the paneer is golden brown.

3. Drain on absorbent paper and keep aside. How to proceed

1. Heat the oil and add the ginger, garlic, celery, spring onion whites and green chillies and sauté over a high flame for 1 to 2 minutes.

2. Add the capsicum and sauté for a few more seconds.

3. Add the soya sauce, sugar, cornflour paste and salt and allow it to come to a boil.

4. Toss in the fried paneer and mix well.

5. Serve immediately, garnished with the spring onion greens.USLI

Usli is a mixture of healthy stir-fried sprouts. Sprouting not only kills the anti-nutritional factors in the pulses but also enhances their nutrient content and makes them more digestible.


Serves 4.





















Ingredients¾ cup sprouted moong (whole green gram)1/3 cup sprouted red chana1/3 cup sprouted peanuts1 teaspoon cumin seeds (jeera)½ cup onions, chopped½ teaspoon ginger (adrak), chopped4 cloves garlic (lehsun), chopped2 green chillies, chopped½ cup tomatoes, chopped ¼ teaspoon turmeric powder (haldi)1 tablespoon chopped coriander½ teaspoon chilli powder1 large potato, boiled and chopped1 teaspoon lemon juice2 teaspoons oilsalt to tasteMethod

1. Boil the moong sprouts, red chana sprouts, kabuli chana sprouts and sprouted peanuts till they are tender. Do not cook in a pressure cooker. Drain.

2. Heat the oil in a tava (griddle) and add the cumin seeds.

3. When they crackle, add the onions and sauté for a few seconds.

4. Add the ginger, garlic and green chillies and fry again for a few seconds.

5. Add the tomato, turmeric, coriander, chilli powder and fry again for a while.

6. Add the potato, drained sprouts, lemon juice and salt. Mix well.

7. Serve hot.

MASALA BHAAT

This traditional Maharashtrian rice is an amazing combination of spicy flavours and mouth-watering textures. When served with low fat curds, or raita, it makes a complete meal in itself. Instead of brinjals and tendli, you can choose vegetables that are handy and whip up an easy nutritious meal in a jiffy.


Serves 4.

Ingredients1 cup uncooked rice

½ cup brinjals (baingan), diced½ cup tendli, sliced verticallya pinch asafoetida (hing)12 mm. (½") piece ginger, grated½ teaspoon turmeric powder (haldi)½ teaspoon cumin seeds (jeera)½ cup onions, chopped2 green chillies, chopped1 teaspoon oilsalt to taste

To be ground into a powder ½ teaspoon cumin seeds (jeera)

½ teaspoon coriander (dhania) seeds8 to 10 peppercorns3 cloves (lavang)

To be mixed into a topping







































¼ cup cauliflower, grated

¼ cup coriander, chopped½ teaspoon coriander-cumin seed (dhania-jeera) powder1 teaspoon chilli powder½ teaspoon sugar

Method

1. Clean, wash and soak the rice for about 10 minutes. Drain and keep aside.

2. Heat the oil in a pressure cooker and add the asafoetida, ginger, turmeric powder and cumin seeds.

3. When the seeds crackle, add the onions and green chillies and sauté till the onions turn translucent.

4. Add the brinjals, tendli and the soaked rice.

5. Add the ground powder, salt with 2½ cups of hot water and pressure cook for 2 to 3 whistles.

6. When the rice is done add the topping mixture and toss well.

7. Serve hot.

PULSES PULLAO

A protein packed pullao!

Preparation Time : 15 minutes.Cooking Time : 20 minutes.

Serves 6 to 8.

Ingredients1 1/2 teacups uncooked rice

2 tablespoons black-eyed beans (lobhia)2 tablespoons chick peas (Kabuli chana)2 tablespoons peanuts1 teaspoon mustard seeds2 onions, chopped2 tomatoes, chopped1 teaspoon chilli powder1 teaspoon garam masala2 teaspoon lemon juice5 tablespoons oilsalt to taste

Method

1. Soak the black-eyed beans, chick peas and peanuts for at least 6 to 7 hours. Then, boil together until cooked. Drain.

2. Boil the rice. Each grain of the cooked rice should be separate. Drain and cool.

3. Heat the oil and fry the mustard seeds until they begin to crackle.

4. Add the onions and tomatoes and fry for 1 minute. Add the chilli powder and garam masala and fry again for a few minutes.

5. Add the cooked beans, chick peas, peanuts, rice, the lemon juice and salt. Mix well.

6. Serve hot.

CORN PANKI

A novel snack with the aroma of fresh leaves.

Cooking Time : 15 min.Preparation Time : 10 min.

Serves 4 to 6.



















Ingredients6 tender corncobs

2 tablespoons plain flour (maida)2 tablespoons semolina (rawa)1 tablespoon chopped coriander2 teaspoons finely chopped green chillies1/4 teaspoon soda bi-carb or Eno's fruit salt2 tablespoons fresh curds2 teaspoons oilsalt to tastemelted butter and green chutney for serving

Method

1. Grate the corn. To the grated corn, add the remaining ingredients and mix well.

2. Cut the banana leaves into small squares.

3. Apply a little oil to the banana or corn leaves. Spread a little mixture on each leaf portion and put another greased leaf on top.

4. Cook on a tawa (griddle) until light brown spots appear on top.

5. Serve hot with melted butter and green chutney.

MIXED KATHOL

Healthy and nutritious pulses cooked in the Gujarati way.


Serves 4.

Ingredients1/4 cup whole Bengal gram (black chana)

1/4 cup whole green gram (green moong) 1/4 cup black-eyed beans (chowli dal)1/4 cup moth beans (matki)1/4 cup dried peas (suka vatana)1/2 teaspoon mustard seeds1 teaspoon cumin seeds (jeera)1/4 teaspoon asafoetida (hing)4 small round red chillies (boriya)1 teaspoon green chilli-ginger paste1/2 teaspoon tamarind pulp (imli)1 tablespoon jaggery pulp (gur)2 tablespoons oilsalt ot taste

Method

1. Wash the pulses and soak them in water overnight.

2. Next day, drain and pressure cook the pulses in 2 cups of water.

3. Heat the oil in a handi, add the mustard seeds, cumin seeds, asafoetida and stir for a while.

4. Add the small rounds chillies and green chilli-ginger paste and fry for a few seconds.

5. Add the cooked pulses, tamarind and jaggery pulp and salt.

6. Mix well and simmer for a few minutes.

7. Serve hot with chapatis or rice.TipsYou could sprout the pulses to make the kathol more nutritious.




























MAKAI METHI ROTI

The methi used in combination with makai ka atta makes a delectable variation of the traditional makai ki roti.A bowl of thick curds is all that is required along with these roti to make a satisfying breakfast or a quick meal.


Makes 4 rotis.

Ingredients1 cup maize flour (makkai ka atta)

¼ cup fenugreek (methi) leaves, chopped 1 green chilli, chopped2 teaspoons oilsalt to taste

To serve2 teaspoons butter

Method

1. Mix all the ingredients together and using enough water, knead to make a soft dough.

2. Divide the dough into 4 equal portions.

3. Roll out each portion into 125 mm. (5") diameter circles.

4. Cook on a hot tava on both sides.

5. Serve hot with a dollop of butter.

MASALA VEGETABLE

Cooking Time : 10 min.

Serves 2.

Ingredients50 grams brinjals

50 grams potatoes50 grams green peas1 onion, chopped2 tablespoons chopped coriander1/4 teaspoon turmeric powder2 teaspoons coriander-cumin seed (dhana-jira) powder2 teaspoons chilli powder1/2 teaspoon garam masala 2 tablespoons oilsalt to taste1 tablespoon chopped coriander for decoration

To be ground into a paste 2 tablespoons grated fresh coconut

2 green chillies12 mm piece ginger5 to 6 cloves garlic

Method

























1. Cut the vegetables into big pieces.

2. Mix the chopped onion, coriander, turmeric powder, coriander-cumin seed powder, chilli powder, garam masala, oil, paste, salt and 1 teacup of water. Add the vegetable and green peas.

3. Cover and microwave on HIGH for 10 minutes, stirring twice in-between after every 3 minutes.TipsServe hot. Decorate with coriander.

STUFFED LADIES FINGERS

Cooking Time : 5 min.

Serves 2.

Ingredients200 grams ladies fingers (bhendi)

1/4 grated fresh coconut2 1/2 tablespoons chopped coriander2 tablespoons coriander-cumin seed (dhana-jira) powder2 teaspoons sugar1 teaspoon red chilli powdera pinch of asafoetida1 tablespoon oilsalt ot taste

Method

1. Make slits on the ladies fingers.

2. Mix all the other ingredients very well and stuff into the ladies fingers.

3. Arrange in a shallow glass dish and sprinkle a little oil and 1 tablespoon of water. Microwave on HIGH for about 4 to 5 minutes.

TipsServe hot.

VEGETABLE MAKHANWALA

Cooking Time : 9 mins. 45 secs.

Serves 4.

Ingredients50 grams french beans, cut diagonally

50 grams cauliflower, cut into strips or cubes50 grams carrots, cut into long strips or cubes1/2 teacup green peas1 onion, sliced1/2 teacup fresh cream1 tablespoon plain flour (maida)1/2 teacup milk2 tablespoons tomato ketchup1 tablespoon butter1/4 teaspoon chilli powdersalt to taste

Method























1. Put the french beans, cauliflower, carrots and peas in a shallow dish, sprinkle 5 to 6 tablespoons of water and microwave on HIGH for about 5 minutes.

2. Put the butter in a glass bowl and microwave on HIGH for about 15 seconds. Add onions and microwave on HIGH for 1 1/2 minutes or until light pink in colour.

3. Mix the cream, flour, milk and tomato ketchup and add to the onions. Add the vegetables, chilli powder and salt and microwave on HIGH for 3 minutes.

TipsServe hot.

LEMON RICE

This dish is ideal for the summer. Keep in mind the fact that the lemon juice has to be added judiciously to suit your palate so that you do not end up with a "khatta" or bland rice. I enjoy this dish with rasam or just a bowl of salad. The lemon in the rice aids in the absorption of iron in your body due to its high vitamin C content.If you have eaten a heavy breakfast, then this is a perfect dish for a light lunch.


Serves 4.

Ingredients1½ cups cooked rice

2 whole red chillies, broken into pieces½ teaspoon mustard seeds (rai)½ teaspoon urad dal (split black lentils)½ teaspoon ginger, grated1 teaspoon roasted chana dal (daria)4 to 5 curry leaves1/8 teaspoon turmeric powder (haldi)juice of ½ lemon1 teaspoon oilsalt to taste

For the garnish1 tablespoon chopped coriander

Method

1. Heat the oil in a non-stick pan and add the red chilies, mustard seeds, urad dal, ginger, chana dal and curry leaves.

2. When the seeds crackle, add the turmeric powder, rice, lemon juice and salt and toss well.

3. Serve hot, garnished with chopped coriander.

CARROT RICE MOULD

Do children love fancy shapes? Try out moulds ranging from simple jelly moulds to fancy ones like hearts and guitars. And watch this rice preparation leap to life !


Serves 4.

Ingredients
















1 teacup rice

1/4 teacup moong dal2 cloves2 sticks cinnamon1 bay leaf 1 onion, chopped1/2 tablespoon chilli powder2 large carrots, chopped1 tablespoon oilsalt to taste

Method

1. Wash the rice and dal and keep aside.

2. Heat the oil and add the cloves, cinnamon, bay leaf and fry for 1/2 minute.

3. Add the onion, chilli powder and fry again for 1 minute.

4. Add the carrots, rice, dal, 2 1/2 teacups of water and salt.

5. Cook in a pressure cooker.

6. Press into greased moulds of the desired shape and unmould on a serving plate. Serve hot with youhurt.TipsGoodness Guide : To combination of grains and pulses delivers essential amino acids required for growth as well as carbohydrates for energy. The carrots deliver Vitamin A.

CORN METHI PULAO

A pressure cooker pulao.

Cooking Time : 8 minutes.Preparation Time : 6 minutes.

Serves 2.

Ingredients1 cup Basmati rice

2 to 4 peppercorns12 mm. (1/2") piece cinnamon2 cloves2 green cardamom1 onion, sliced1 cup fenugreek leaves (methi), chopped1/2 cup sweet corn kernels1/4 teaspoon turmeric powder (haldi)1 tablespoon butter1 tablespoon oilsalt to taste

To servepapad canapes

Method
























1. Wash the rice and keep aside.

2. Put 2 cups of water to boil.

3. Heat the butter and oil in a pressure cooker, add the peppercorns, cinnamon, cloves, cardamom and onion and fry for some time.

4. Then add the fenugreek leaves, corn kernels and turmeric powder and stir for a few seconds.

5. Finally, add the rice and 2 cups of hot water along with salt and perssure cook for 1 whistle. Allow the steam to escape before opening.

6. Serve hot with fresh curds and papad canapes.

VEGETABLE PULAO

This pulao tastes like biryani.


Serves 2.

Ingredients1 cup Basmati rice

1 onion, sliced1 tablespoon ginger, chopped1 tablespoon garlic, chopped1 cup mixed vegetables 3 tablespoons curds1 teaspoon biryani masala powder2 tablespoons chopped coriandera pinch sugar1 teaspoon oilsalt to taste

Method

1. You can take cauliflower florets, french beans, carrots and green peas mixed vegetables.

2. Wash the rice and keep aside.

3. Put 2 cups of water to boil.

4. Heat the butter and oil in a pressure, add the onion slices, ginger and garlic and stir for some time.

5. Then add the mixed vegetables and mix well.

6. Finally, add the rice, curds, biryani masala powder, coriander, sugar, 2 cups of hot water and salt and pressure cook for 1 whistle. Allow the steam to escape before opening.

7. Serve hot.TipsYou can use any vegetable of your choice.

QUICK GAJAR KA HALWA

Delicious halwa without khoya.


Serves 2.

Ingredients










3 medium red carrots, grated

1/4 cup full fat milk4 tablespoons castor sugar1/4 teaspoon cardamom powdera pinch saffron2 teaspoons cream1 teaspoon ghee

Method

1. Heat the ghee in a broad non-stick pan and saute the carrots.

2. Add the milk and stir till it evaporates.

3. Then add the sugar and continue stirring until the mixture is slightly thick.

4. Add the cardamom powder, saffron (mixed in a little milk) and cream and stir well.

5. Serve hot or chilled.

MULI DUMPLINGS

Another handy one for unexpected guests.

Preparation Time : 10 min.Steaming Time : 10 min.

Serves 4.

Ingredients2 teacups finely chopped muli (radish) leaves

2 green chillies, chopped1/2 teacup gram flour (besan)2 tablespoons whole wheat flour2 tablespoons fresh low fat yoghurta pinch asafoetidaa pinch sugar1 teaspoon oilsalt to taste

Method

1. Mix all the ingredients. If the mixture is too thick, add a little water.

2. Shape into small flat rounds.

3. Steam the rounds in a cooker for 5 to 7 minutes. Serve hot.TipsGoodness Guide : Low in calories and fat. High Vitamin A and iron.

MASALA PURIS

Spicy puris which can also be served as a tea-time snack.

Cooking Time: : 15 mins.Preparation Time: : 5mins.

Makes 20 puris.

Ingredients


















1 cup whole wheat flour (gehun ka atta)

1/2 teaspoon turmeric powder (haldi)1/4 teaspoon asafoetida (hing)1/2 teaspoon chilli powder2 tablespoons oilsalt to taste

Other ingredientsoil for deep frying

Method

1. Combine all the ingredients and knead into a firm dough using water.

2. Knead well and divide into 20 equals portions.

3. Roll out each portion into a round of 100 mm. (4") in diameter.

4. Deep fry in oil on both sides till golden brown.

5. Serve with fresh curds and methia keri sambhaar.

METHI GHAVAN

A Maharashtrian version of the dosa.


Makes 4 ghavans.

Ingredients1 cup rice flour

2 green chillies, chopped1/2 teaspoon ginger, grated1/4 cup fenugreek leaves (methi), chopped1 teaspoon cumin seeds (jeera)1/2 teaspoon turmeric powder (haldi)1 teaspoon oilsalt to tasteoil for cooking

Method

1. Mix the rice flour in a bowl with enough water to get a pouring consistency batter.

2. Mix the rest of the ingredients in the batter and keep aside.

3. Heat a non-stick tava and grease it with oil.

4. Pour 2 ladle fulls of the mixture on the tava and spread it evenly. Put a little oil on the sides.

5. Turn the ghavan upside down and cook till crisp and brown from both sides.

6. Repeat with the rest of the batter.

7. Serve hot.

QUICK RAWA IDLI

Soft semolina idlis that are quick to make. They require no fermenting.

Cooking Time : 20 min.Preparation Time : 10 min.Soaking Time : 30 min.

Makes 14 to 16 idlis.






















Ingredients2 1/2 cups semolina (rawa)

4 cups buttermilk1 tablespoon Eno's fruit salt2 tablespoons oilsalt to tasteoil for greasing

For the tempering1 teaspoon cumin seeds (jeera)

2 tablespoons coconut, thinly sliced2 green chillies, chopped4 curry leaves1 tablespoon oil

Method

1. Mix the semolina, buttermilk, oil and salt together in a bowl. Keep aside for at least 30 minutes.

2. Prepare the tempering by heating the oil and adding the cumin seeds, coconut, green chillies and curry leaves. When the cumin seeds crackle, add the tempring to the semolina batter.

3. Add the fruit salt, mix well and pour the batter into greased idli moulds. Steam for 7 to 10 minutes.

4. Serve hot with a chutney of your choice.

STUFFED TOMATOES

Cabbage makes an excellent stuffing for tomatoes.

Cooking time : 10 minutes.Preparation Time : 20 minutes.

Serves 6.

Ingredients3/4 kg. tomatoes

1 cabbage (450 grams approx.), grated1/2 teaspoon turmeric powder2 teaspoons coriander-cumin seed (dhana-jira) powder2 teaspoons chilli powder2 teaspoons sugar4 tablespoons chopped coriandersalt to taste

Method

1. Sprinkle about 1 teaspoon of salt over the cabbage and keep aside for 10 minutes. Squeeze out the water.

2. Add the turmeric powder, coriander-cumin seed powder, chilli powder, sugar and salt.

3. Add the chopped coriander, keeping aside a little for garnish.

4. Make four slits in each tomato and stuff with the cabbage mixture.

5. Cover and cook for 10 minutes until the tomatoes are soft.

6. Garnish with the balance chopped coriander and serve hot.

DHANIA KI SUBZI

A traditional Maharashtrian preparation made of coriander and gram flour.


Serve 2.





















Ingredients2 cups chopped coriander

1/4 cup Bengal gram flour (besan)1 teaspoon mustard seeds1/4 teaspoon turmeric powder (haldi)1 teaspoon chilli powdera pinch asafoetida (hing)1/2 teaspoon sugar1 tablespoon oilsalt to taste

Method

1. Heat the oil in a kadhai, add the mustard seeds and fry till they crackle.

2. Then add the turmeric powder, chilli powder and asafoetida and fry for some time.

3. Finally, add the coriander, gram flour, sugar and salt and mix well.

4. Stir till the gram flour is cooked.

5. Serve hot.TipsIf you want to have this as a snack, cook for some more time till the coriander becomes crisp.

PISTA BADAM KATLI (SUGAR FREE)

Powdered almonds and pistachios sweetened with honey.

Preparation Time : 10 mins.Cooking Time : Nil.

Makes 16 pieces.

Ingredients1/2 cup almonds, blanched, peeled and powdered

1 teaspoon sliced pistachios 1/4 teaspoon cardamom (elaichi) powder2 tablespoons honeya few saffron strands

Other ingredients 1 teaspoon ghee for greasing

For the garnish 1 to 2 teaspoons sliced pistachios

Method

1. Combine all the ingredients except the ghee in a bowl and knead gently into a dough.

2. Gently roll out the dough between 2 sheets of plastic into a square of 100 mm. x 100 mm. (4" x 4").

3. Garnish with sliced pistachios and press the rolling pin over, so that they stick firmly to the katli.

4. Cut into 16 squares of 25 mm. (1") each.TipsAs far as possible, use natural honey instead of the pre-packaged commercially available brands.

VEGETABLE BURGERS

A wholesome filling snack - everybody's favourite.


Makes 10 to 12 burgers.



















For the vegetable cutlets4 teacups mixed boiled vegetables

3 boiled and mashed potatoes2 slices bread2 teaspoons chilli-ginger paste2 teaspoons lemon juice1 teaspoon garam masalasalt to tastebread crumbsoil

For the salad3 teacups shredded cabbage

2 grated carrots200 grams (7 oz.) fresh cream3 teaspoons sugar1 teaspoon mustard powder1 1/2 teaspoons salt3 tablespoons salad oil

For the burgers10 to 12 buns

For the fillingcucumber slices

tomato sliceslettuce leavestomato ketchupmustard sauce

For the vegetable cutlets

1. Dip the bread slices in water for a few seconds. Squeeze out the water.

2. Mix the vegetables, potatoes, bread, paste, lemon juice, garam masala and salt and shape into small flattened rounds.

3. Sprinkle bread crumbs all over.

4. Cook on a tawa (griddle) with oil.For the salad

1. Beat the cream with the sugar.

2. Add the remaining ingredients and mix thoroughly. Chill.How to serve

1. Cut each bun horizontally into two.

2. Spread a little tomato ketchup and mustard sauce on the lower half.

3. Place a lettuce leaf and vegetable cutlet on top.

4. Spread a little salad and put a few cucumber slices and one tomato slice on top.

5. Cover with the upper half of the bun.

6. Heat below the grill for a few minutes.

7. Repeat with the remaining buns, cutlets, salad and filling.

8. Serve hot in folded napkins.






















CARROT AND GREEN PEAS SANDWICH

A colourful and easy way to provide your skin with lots of protein and vitamin A.

Cooking Time : 2 to 3 mins.Preparation Time : 5 mins.

Makes 2 sandwiches.

Ingredients4 brown bread slices, lightly buttered

1¼ cups parboiled and finely chopped carrot¼ cup green peas, boiled and slightly mashed2 tablespoons grated paneer (cottage cheese)½ teaspoon cumin seeds (jeera)¼ teaspoon finely chopped green chillies2 tablespoons chopped coriander1 teaspoon oilsalt to taste

Method

1. Heat the oil and fry the cumin seeds until they crackle. Add the green chilli, vegetables, paneer and salt.

2. Cook for 2 to 3 minutes.

3. Spread the mixture on 2 bread slices evenly. Cover with the remaining 2 bread slices.

4. Cut into two and serve.

LOW CAL POTATO WAFERS

It's well worth the time and effort required to make these waffers for the amount of caloric intake it helps reduce. All the fun without the fat.


Makes 3 cups.

Ingredients2 medium potatoes, peeled

To be mixed together½ teaspoon oregano

1 teaspoon oilsalt to taste

Method

Nutritive values per sandwich :

Carbohydrates Energy Fat Protein Vitamin A

28.6gm.

205cal.

7.2gm.

6.3gm.

1024.7mcg















1. Slice the potatoes using a wafer slicer.

2. Place a muslin cloth or a thick kitchen tissue on a microwave safe plate and arrange half the potato slices separately on it.

3. Microwave on HIGH for 3 minutes turning them once after 1½ minutes.

4. Apply the salt and oregano mixture lightly on each of the potato slices.

5. Microwave on HIGH for another 2 minutes, turning them once after 1 minute.

6. Repeat to make one more batch.

7. Cool completely and store in an air-tight container. PROTEIN PACKED POHA

A combination of sprouts and poha that's simply brimming with protein, vitamin B3 and iron.


Serves 4.

Ingredients1½ cups jada poha (beaten rice flakes)

1½ cups mixed sprouts (moath beans, moong, red chana), boiled½ teaspoon mustard seeds (rai)¾ cup finely chopped onions1 to 2 green chillies, chopped¼ teaspoon turmeric powder (haldi)2 teaspoons sugar3 teaspoons lemon juice1 tsp oilsalt to taste

For the garnish 2 tablespoons chopped coriander

Method

1. Place the poha on a sieve and wash lightly. Drain and leave aside for 10 minutes.

2. Heat the oil in a non-stick pan and add the mustard seeds. When they crackle, add the onion and green chillies and sauté till the onion turns translucent.

3. Add the mixed sprouts, turmeric powder, sugar and salt with approx. ½ cup of water and sauté for 3 to 4 minutes.

4. Add the poha and lemon juice and mix well.

5. Serve hot garnished with the chopped coriander.

Nutritive values per serving :

Carbohydrates Energy Fat Iron Protein Vitamin B3

29.6gm.

153cal.

1.8gm.

5.4mg.

4.7gm.

0.2mg.
















GOBHI PANEER PALAK PARATHAS

These unusual, yet delicious parathas are all in one with loads of zinc vitamin A and C for shiny hair.

Cooking Time : 15 mins..Preparation Time : 20 mins.

Makes 4 parathas.

For the dough1½ cups plain flour (maida)

1½ cups whole wheat flour (gehun ka atta)1 cup chopped spinach (palak)1 teaspoon lemon juice1 teaspoon oil1 teaspoon salt

To be mixed into a stuffing½ cup grated cauliflower

½ cup crumbled paneer (cottage cheese)2 tablespoons chopped coriander1 to 2 green chillies, chopped¼ teaspoon finely chopped gingersalt to taste

Other ingredients1 tablespoon oil for cooking

For the dough

1. Blend the spinach and lemon juice with 2 tablespoons of water in a liquidiser.

2. Sieve the flours with the salt. Add the ghee and mix well.

3. Add the spinach mixture and knead to a semi-soft dough by adding enough water.How to proceed

1. Divide the dough into 4 portions.

2. Roll out one portion of the dough into a 75 mm. (3") diameter circle and put about 2 teaspoon of the stuffing in the centre.

3. Seal the edges and roll out again into a thick paratha of 150 mm. (6") diameter.

4. Cook on a hot tava (griddle) on both sides using a little oil until brown spots appear on the surface.

5. Repeat for the remaining dough portions and stuffing to make 3 more parathas.

6. Serve hot with fresh curds.

Nutritive values per paratha :

Carbohydrates Energy Fat Protein Vitamin A Vitamin C

30.6gm.

235cal.

9.0gm.

8.1gm.

1170.0mcg

1.0mg.

















SPICY BEAN AND TOMATO SOUP

The ever-popular tomato soup enriched with protein and iron rich rajma giving strength to your hair.

Preparation Time : 10 mins.Cooking Time : 20 mins.

Serves 4.

Ingredients1 cup cooked rajma (kidney beans)

½ cup chopped onions1 teaspoon chopped garlic4 cups chopped tomatoes ¼ teaspoon chilli powder1 tablespoon chopped basil½ teaspoon oregano½ teaspoon sugar1 tablespoon oilsalt and pepper to taste

For the garnish4 sprigs of basil

Method

1. Heat the oil, add the onions and garlic and cook till the onions are translucent.

2. Add the tomatoes and chilli powder and cook for few minutes.

3. Add 3 cups water and simmer till the tomatoes are cooked.

4. Blend the mixture in a liquidiser. Strain.

5. Add the rajma, basil, sugar, oregano, salt and pepper.

6. Serve hot garnished with sprigs of basil.


Carbohydrates Energy Fat Iron Protein

15.9gm.

120cal.

4.7gm.

2.2mg.

4.5gm.













CARROT AND CHEESE SANDWICH

Munch on this innovative and nutritious cheesy carrot sandwich to get your share of vitamin A and iron.

Cooking Time : Nil.Preparation Time : 15 mins.

Makes 2 sandwiches.

Ingredients4 brown bread slices

2 teaspoons butterTo be mixed together for the filling

¾ cup grated carrots

2 tablespoons grated mozarella cheese2 tablespoons grated paneer (cottage cheese)1 tablespoon milk¼ teaspoon mustard (rai) powder½ teaspoon chopped green chilliessalt to taste

Method

1. Spread half the filling on a slice of bread.

2. Top with another slice of bread to make a sandwich.

3. Repeat with remaining filling and bread slices to make one more sandwich.

4. Cut each sandwich into two and serve.

FIG AND APRICOT SHAKE

Milk, rich in folic acid and vitamin B2 blended with figs and apricot for all those who need good eyes.

Preparation Time : a few mins.Cooking Time : Nil.

Makes 1 glass.

Ingredients5 dried figs

4 dried apricots, deseeded1 cup warm milk4 to 5 ice-cubes

Method

1. Soak the figs and apricots in warm milk for at least ½ hour.

2. Combine the milk and dried fruits in a liquidiser along with the ice-cubes and blend.

3. Serve immediately.

Nutritive values per sandwich :

Carbohydrates Energy Fat Iron Protein Vitamin A

31.4gm.

220cal.

6.5gm.

2.4mcg.

8.6gm.

736.3mcg.













RAJMA CHEESE PARATHAS

A mouth-watering recipe loaded with protein, iron and zinc is the best way to give all that your eyes need.


Makes 4 parathas.

For the dough 1 cup whole wheat flour (gehun ka atta)

salt to tasteFor the rajma filling

¼ cup (rajma) red kidney beans, soaked overnight

½ cup chopped onions1 teaspoon grated ginger1 large clove garlic, chopped½ cup chopped tomatoes ¼ teaspoon turmeric powder (haldi)1 teaspoon chilli powder1 teaspoon coriander (dhania) powder¼ cup fresh curds (dahi)1 tablespoon chopped coriander1 teaspoon oilsalt to taste

Other ingredients2 to 3 spring onions (including greens), finely chopped

3 tablespoons grated cheese2 teaspoons oil for cooking

For the dough

1. Combine all the ingredients and knead into a soft dough using enough water.

2. Divide the dough into 4 equal portions.

3. Roll out each portion into a 200 mm. (8") diameter circular chapati.

4. Cook each chapati lightly on both sides on a hot tava (griddle) and keep aside. For the rajma filling

1. Drain the rajma, add 2 cups of water and pressure cook for 4 to 5 whistles till the rajma is overcooked.

2. Drain any excess liquid and keep aside.

3. Heat the oil in a pan, add the onions, ginger and garlic and sauté till the onions are light brown in colour.

4. Add the tomatoes, turmeric powder, chilli powder, coriander powder and salt and cook till the oil separates.

5. Add the cooked rajma and mix well.

6. Add the curds and continue cooking till the mixture is dry.

7. Add the coriander and mix well. Keep aside to cool slightly. Divide into 4 equal portions.How to proceed

1. Place one chapati on a dry surface and spread one portion of the rajma filling in the centre of the chapati.

2. Sprinkle some spring onions and ¾ tablespoon of cheese.

3. Bring in all sides of the chapati towards the centre to enclose the filling and make a square paratha.

4. Seal the edges with a little water.

5. Repeat to make 3 more parathas.

6. Cook on both sides, using a little oil till the parathas are golden brown.





















BHARWA LAUKI

Rich in Calcium & Iron

Forget the bland taste of lauki now... Stuff it with a low fat paneer mixture and cook in a spicy tomato gravy for a pleasant surprise!


Serves 4.

For the lauki1 small white pumpkin (doodhi/ lauki), approx. 250 grams

½ tsp salt1 tsp oil

To be mixed into a filling½ cup grated low fat paneer (cottage cheese)

¼ cup finely chopped onions1 tsp ginger-green chilli paste2 tbsp chopped coriander½ tsp amchur (dry mango powder)½ tsp coriander (dhania) powder½ tsp red chilli powder1 tbsp finely chopped mixed dry fruits (cashew nuts, sultanas, almonds)1 tsp corn flourSalt to taste

For the gravy3 medium tomatoes, puréed

1 small stick cinnamon (dalchini)3 cloves (laung/ lavang)1 tsp ginger-green chilli paste1 tsp coriander (dhania) powder2 tsp red chilli powder½ tsp garam masala1 tsp sugar2 tsp oilSalt to taste

For the garnish2 tbsp chopped coriander

Nutritive values per paratha :

Carbohydrates Energy Fat Iron Protein Zinc

28.3gm.

208cal.

6.8gm

2.7mg.

8.2gm.

1.2mg.

































For the lauki

1. Peel the white pumpkin, place it in a pressure cooker with 1 cup of water and the salt. Pressure cook for 1 whistle and cool.

2. Scoop out the inside pulp, discard it and keep the scooped white pumpkin aside.

3. Stuff the scooped out white pumpkin shell with the filling mixture and keep aside.

4. Heat the oil in a non-stick pan and shallow fry the stuffed pumpkin till brown spots appear on all the sides. Remove and keep aside.

For the gravy

1. Heat the oil in a non-stick pan, add the cinnamon and cloves and fry for 1 minute.

2. Add the tomato purée, ginger-green chilli paste, coriander powder, red chilli powder, garam masala, sugar and salt and cook stirring continuously till the mixture leaves oil from the sides.

3. Add ¼ cup of water and bring to a boil. Keep aside. How to proceed

1. To serve, cut the stuffed white pumpkin into 25 mm. (1") thick slices and place them on a serving dish.

2. Pour the hot gravy over the stuffed white pumpkin slices.

3. Serve hot garnished with coriander.

PANEER IN SPINACH SAUCE

Rich in Vitamin A & Iron

This vibrant green gravy is chock-full of vitamin A, calcium and iron. Low fat paneer or tofu (soya paneer) adds to its protein and

calcium content.


Serves 4.

For the spinach sauce1½ cups finely chopped spinach (palak)

½ cup fresh low fat curds (dahi), whisked½ tsp sugar2 tsp oilSalt to taste

To be ground into a paste1 tbsp grated fresh coconut

1 tbsp poppy seeds (khus-khus)4 cloves garlic4 to 5 green chillies25 mm. (1") piece of ginger1 tsp fennel seeds (saunf)


Calcium Carbohydrate Energy Fat Iron Protein

84.mg.

7.7gm.

88kcal.

5.5gm.

1.0mg.

2.0gm.
















For the spinach sauce

1. Boil ½ cup of water and add the spinach to it. Cook for 15 seconds.

2. When cooked, blend into a purée. Keep aside.

3. Heat the oil in a non-stick pan, add the paste and fry for 3 to 4 minutes.

4. Add the curds and fry for another minute.

5. Add the spinach purée, sugar and salt and boil for 3 to 4 minutes.How to proceed

1. Just before serving, add the paneer or tofu pieces to the spinach sauce and bring to a boil.

2. Serve hot.

BAKED DOODHI KOFTA CURRY

This multi-purpose tomato gravy combines well with an array of vegetables and different koftas - my personal favourites are baked doodhi koftas.

Preparation Time : 15 mins.Cooking Time : 15 to 20 mins.

Serves 4.

For the doodhi koftas1 cup thickly grated bottle gourd (doodhi / lauki)

¼ cup whole-wheat flour (gehun ka atta)¼ cup besan (Bengal gram flour)½ tsp red chilli powder¼ tsp turmeric powder (haldi)1 tsp sugarA pinch soda-bi-carb (optional)Salt to taste

For the curry6 tomatoes

3 whole dry red chillies2 tsp coriander (dhania) seeds2 tsp chopped green chillies2 tsp ginger-garlic paste½ tsp sugar½ tsp corn flour mixed with 2 tbsp low fat milk3 tsp oilSalt to taste



Carbohydrate Fat Vitamin A Energy Iron Protein

5.6gm.

4.5gm.

1445.4mcg

73kcal.

1.0mg.

2.8gm.






















For the doodhi koftas

1. Put all the ingredients together in a bowl and mix well.

2. Divide the mixture into 16 equal portions and shape them into small koftas and microwave it for 2 minutes or steam them for 10 to 15 minutes till done. Keep aside.

For the curry

1. Boil a vesselful of water and add the tomatoes to it.

2. Remove after a few minutes, peel and blend to a smooth purée. Keep aside.

3. Dry roast the red chillies and coriander seeds and grind them coarsely. Keep aside.

4. Heat the oil in a non-stick pan, add the green chillies and ginger-garlic paste and fry for a while. Add the tomato purée, ¾ cup water, sugar and salt and bring to a boil.

5. Add the red chilli and coriander powder and mix well.

6. Add the corn flour and milk mixture and boil for few more minutes.

7. Add the koftas to the curry and simmer for 5 to 10 minutes.


BABY CORN PANEER JALFRAZIE

A delicious melange of low fat paneer and low calorie vegetables like baby corn and capsicum.


Serves 4.

Ingredients12 nos. baby corn, cut into 4, lengthwise

1¼ cups low fat paneer (cottage cheese), cut into 25 mm. (1") strips¼ tsp cumin seeds (jeera)1/8 tsp asafoetida (hing)1 tsp ginger-green chilli paste3 spring onions whites, sliced¾ cup chopped spring onions greens½ green capsicum cut into 25 mm (1") strips½ red capsicum, cut into 25 mm (1") strips¼ tsp turmeric powder (haldi)½ tsp red chilli powder1 tomato1 tbsp tomato purée2 tsp oilSalt to taste



Energy Fat Iron Carbohydrate Fibre Protein

117kcal.

4.3gm.

1.5mg.

16.1gm.

1.3gm.

3.2gm.





















Method

1. Cut roughly and blend the tomato to a smooth purée.

2. Heat the oil in a non-stick pan, add the cumin seeds and asafoetida. When they crackle, add the ginger-green chilli paste, spring onion whites and green and red capsicum and sauté for 2 minutes.

3. Add the baby corn, turmeric powder, red chilli powder, prepared tomato purée and salt and sauté on a slow flame for 4 to 5 minutes till the baby corn is cooked.

4. Add the tomato purée, paneer and spring onion greens and toss lightly.


SOYA SPINACH DELIGHT

Rich in Iron & Folic Acid

Soyabeans add a surprising element to this scrumptious spinach subzi!


Serves 4.

Ingredients¾ cup whole soyabeans, soaked overnight

4 cups finely chopped spinach (palak)½ tsp cumin seeds (jeera)A pinch asafoetida (hing)1¼ cup sliced onions1 tsp crushed garlic½ tsp turmeric powder (haldi)1 tsp coriander-cumin seed (dhania-jeera) powder1 tsp red chilli powder¾ cup chopped tomatoes1½ tsp tomato ketchup (optional)2 green chillies, slit lengthwise¼ tsp thinly sliced ginger2 tsp oilSalt to taste



Carbohydrate Protein Calcium Energy Fat Fibre

23.3gm.

4.9gm.

98.6mg.

125kcal.

2.8gm.

3.1gm.





















Method

1. Drain and discard the water in which the soyabeans were soaked. Wash throughly, add salt and 2 cups of water and pressure cook for about 4 whistles.

2. Drain and discard the water. Keep the cooked soyabeans aside.

3. Heat the oil in a non-stick pan, add the cumin seeds and fry till the seeds crackle.

4. Add asafoetida and onions and sauté till the onions turn translucent.

5. Add garlic, turmeric powder, coriander-cumin seed powder, red chilli powder, tomatoes and tomato ketchup and cook it till tomatoes are soft and the oil separates.

6. Add the boiled soyabeans and cook for 2 to 3 minutes.

7. Add the spinach and mix well. Cook uncovered on a high flame for another 5 minutes, while stirring continuously.

8. Add the green chillies and ginger and mix well.


STUFFED TOMATOES

Grated cabbage makes a great low calorie stuffing for plump red tomatoes.


Serves 4.

Ingredients12 medium sized tomatoes

1½ cups grated cabbage½ tsp turmeric powder (haldi)2 tsp coriander-cumin seed (dhania-jeera) powder1 tsp red chilli powder2 tsp sugar4 tbsp chopped coriander2 tsp oilSalt to taste


Method

1. Sprinkle about 1 tsp of salt over the cabbage, keep aside for 10 minutes and squeeze out the water.

2. Add the turmeric powder, coriander-cumin seed powder, red chilli powder, sugar and coriander. Keep aside.

3. Make four slits in each tomato and stuff with a little cabbage mixture.

4. Heat the oil in a non-stick pan, arrange the tomatoes in it. If there is any cabbage mixture remaining, sprinkle it over the tomatoes, cover and cook for 10 to 12 minutes or till the tomatoes are soft



Carbohydrate Energy Fat Folic acid Iron Protein

11.4gm.

142kcal.

6.5gm.

111.8mcg.

3.0gm.

9.6gm


Carbohydrate Energy Fat Folic acid Protein Vitamin A

12.6gm.

89kcal.

3.0gm.

77.3mcg.

2.8gm.

1140.2mcg













CORN PALAK

Widely available and full of nutrients, spinach makes a colourful and flavoursome companion to corn.


Serves 4.

For the spinach paste (Makes ¾ cup approx.)1 cup chopped spinach (palak)

2 tsp kasuri methi (dried fenugreek leaves)½ tsp sugar½ cup chopped coriander2 green chillies25 mm. (1") piece of ginger

Other ingredients½ cup roughly chopped onions

2 tomatoes¼ tsp turmeric powder (haldi)2 tsp coriander-cumin seed (dhania-jeera) powder¼ tsp garam masala½ cup low fat milk1 tbsp oilSalt to taste

For the spinach paste

1. In a vessel mix spinach, kasuri methi, sugar and ¼ cup water and bring to a boil while cooking on a high flame. Remove from the fire and cool.

2. Grind the cooked spinach with the remaining ingredients to a paste. Keep aside.How to proceed

1. Boil a vesselful of water and add the tomatoes to it.

2. Remove after a few minutes, peel and blend to a smooth purée. Keep aside.

3. Blend the onions to a smooth paste.

4. Heat the oil in a non-stick pan, add the onion paste and sauté till light brown in colour. Sprinkle a little water to avoid burning of the paste.

5. Add tomato purée and mix well. Add turmeric powder, coriander-cumin seed powder and garam masala and cook for 8 to 10 minutes or till the oil separates.

6. Add the corn, the prepared spinach paste and salt and cook for 2 to 3 minutes.

7. Add the milk, mix well and serve hot.

SAI BHAJI

Rich in Calcium & Folic Acid

This low calorie, folic acid brimming version of the popular Sindhi dish that tastes great with steaming hot rice.


Carbohydrate Energy Fat Folic acid Protein Vitamin A

14.5gm.

101kcal.

4.0gm.

40.2mcg.

2.8gm.

1311.3mcg




















Serves 4.

Ingredients½ cup split chana dal (Bengal gram)

4 cups chopped spinach (palak)1 cup khatta bhaji (khatta palak)1 tsp cumin seeds (jeera)¾ cup chopped onions1 cup chopped potatoes½ cup chopped brinjals1 tbsp ginger-garlic paste1 tsp red chilli powder1 tbsp coriander (dhania) powderA pinch turmeric powder (haldi)2 tsp oilSalt to taste

Method

1. Combine the chana dal with 1 cup of water and pressure cook for 1 whistle.

2. Drain the excess water and keep aside.

3. Heat the oil in a pressure cooker, add the cumin seeds and fry till the seeds crackle.

4. Add the onions, potatoes, brinjals and ginger-garlic paste and sauté for 5 to 7 minutes, sprinkling water whenever the mixture starts burning.

5. Add the red chilli powder, coriander powder, turmeric powder and salt and sauté for 2 to 3 minutes.

6. Add the spinach, khatta bhaji and the cooked chana dal and pressure cook for 2 whistles.

7. Allow to cool and whisk the mixture well.

8. Serve hot.

PALAK METHI CHAMAN

Go green with this methi and palak combo and build up reserves of vitamin A, calcium and folic acid.

Cooking Time : 15 mins.Preparation Time : 10 to 12 mins.

Serves 4.


Protein Calcium Carbohydrate Energy Fat Folic acid

6.8gm.

88.6mg.

23.0gm.

157kcal.

4.3gm.

145.9mcg.


















Ingredients1½ cups chopped spinach (palak)

¾ cup fenugreek (methi) leaves1 cup low fat paneer (cottage cheese), cut into cubes1 tsp cumin seeds (jeera)2 cloves (laung/ lavang)A pinch asafoetida (hing)1 tsp ginger-green chilli paste¼ tsp turmeric powder (haldi)1 tsp red chilli powder½ tsp coriander-cumin seed (dhania-jeera) powder½ tsp garam masala1 tsp corn flour mixed with ½ cup low fat milk, page 99A pinch of sugar2 tsp oilSalt to taste

For the garnish1 tbsp grated low fat paneer (cottage cheese)

Method

1. Blanch the spinach and fenugreek leaves in a vesselful of boiling water.

2. Drain and keep aside to cool.

3. When cool grind to a fine paste.

4. Heat oil in a non-stick pan, add the cumin seeds, cloves and asafoetida and fry for a while.

5. Add the spinach-fenugreek paste and fry for a minute.

6. Add the turmeric powder, red chilli powder, coriander-cumin seed powder, garam masala and salt and mix well.

7. Add the paneer cubes, milk-corn flour mixture and sugar and simmer for another 2 minutes.

8. Serve hot garnished with paneer.

MAKAI PAATAL BHAJI

Corn makes an interesting companion for colocasia, providing you with nutrients like calcium, iron and fibre.

Preparation Time : 20 mins.CookingTime : 30 mins.

Serves 4.


Calcium Carbohydrate Energy Fat Folic acid Protein Vitamin A

100.7mg.

4.1gm.

50kcal.

2.8gm.

31.4mcg.

2.1gm.

1568.7mcg

























Ingredients2 small corncobs, cut into 25 mm. (1") pieces and boiled

4 cups chopped colocasia (arbi) leaves½ cup soaked chana dal (split Bengal gram)½ tsp cumin seeds (jeera)½ tsp asafoetida (hing)½ tsp grated ginger1 green chilli, chopped¼ tsp turmeric powder (haldi)1 tsp coriander-cumin seed (dhania-jeera) powder2 tsp thick tamarind (imli) pulp1 tbsp grated jaggery (gur)1 tbsp oil

Method

1. Heat the oil in non-stick pan, add the cumin seeds, asafoetida, ginger and green chillies and fry for a while.

2. Add the colocasia leaves, chana dal, turmeric powder, coriander-cumin seed powder and 1½ cups of water and pressure cook for 3 whistles.

3. Whisk well till it is smooth.

4. Add the corncobs, tamarind pulp and jaggery and bring to a boil.

5. Serve hot.

MOONG DAL DAHI WADAS


Makes 8 wadas.

Ingredients1/2 teacup moong dal (with skin)

2 green chilliesa pinch asafoetida1/2 teaspoon soda-bi-carb or fruit salt2 teacups fresh curds 2 pinches roasted cumin powder2 pinches chilli powder1 tablespoon chopped coriander (optional)salt to taste

For the seasoning1/2 teaspoon mustard seeds

3 to 4 pieces green chilliesa pinch asafoetida1 1/2 teaspoons oil


Calcium Carbohydrate Energy Fat Protein Fibre Iron

115.6mg.

20.7gm.

144kcal.

5.0gm.

4.8gm.

2.1gm.

5.6mg.

































Method

1. Soak the moong dal for 3 to 4 hours. Drain.

2. Add the green chillies and blend in a mixer with every little water.

3. Add the asafoetida and soda bi-carb and mix well.

4. Heat a non-stick sandwhich toaster and spread 1 teaspoon of the mixture in each cavity. Close and heat. When ready, the mixture will be toasted into pieces of triangular shape. Take out the toasts.

5. Dip the toasts in water for 5 minutes. Thereafter, squeeze out the water and arrange the wadas on a plate.

6. Beat the curds with the salt.

7. To prepare the seasoning, heat the oil and fry the mustard seeds for 1/2 minute. Add the green chillies and asafoetida. Mix the seasoning with the beaten curds.

8. Spread the seasoned curds over the wadas. Sprinkle the cumin powder, chilli powder and coriander on top and serve. If you like, also sprinkle sweet and sour chutney.

TipsHealth Information : Instead of the traditional method of frying dahi wadas, this recipe uses a different cooking technique. To give you a healthier dish which is lower in calories and fat.

MOONG DAL PANKI


Makes 8 pankies.

Ingredients50 grams moong dal

1 tablespoon fresh curds 2 green chillies1 teaspoon gram flour (besan)a pinch asafoetida1 tablespoon chopped coriandera pinch sugar1/2 teaspoon lemon juicesalt to taste

To servegreen chutney

Nutritive values Per Wada : :

Protein Cho Fat

4.5g

7.5g

1.6g











Method

1. Soak the moong dal in water for 2 hours. Drain.

2. Grind with the fresh curds and green chillies.

3. Add the gram flour, asafoetida, coriander, sugar, lemon juice and salt and mix well.

4. Grease banana leaves lightly.

5. Spread 1 tablespoon of the mixture on one leaf and cover with another leaf. Roast on a tawa (griddle) until brown spots appear on both sides.

6. Serve hot with green chutney.TipsHealth Information : An excellent low calorie snack which is a good source of protein.

MOONG MISAL


Serves 6.

Ingredients1 teacup sprouted moong

1 teacup fresh curds 4 teaspoons sweet and sour chutney 2 chopped tomatoes2 chopped onionsa little cumin seed powder2 teaspoons oilsalt and chilli powder to taste

Method

1. Heat the oil, add the moong, 1/2 teacup of water and salt. Cover and cook on a low flame until the moong is soft.

2. Beat the curds with a pinch of salt.How to serve

1. Spread the hot moong on a serving plate. top with the beaten curds, the chutney, tomatoes, onions, cumin seed powder, chilli powder and salt.

2. Serve immediately.TipsHealth Information : The recipe combines the proteins of moong beans and a dairy product so as to make the proteins complete.

Nutritive values Per Panki : :

Protein Cho Fat

2g

5g

0.3g

Nutritive values Per Serving : :

Protein Cho Fat

5g

12.5g

2.1g









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