Quinoa with Soya chunks and Veggies

Quinoa has excellent source of protein and fibre. I have been using it for a while now and tried different recipes with that. I used the Organic tricolour/white quinoa from Trader Joe’s.

quinoa

Compared to the Indian sooji/broken wheat, I personally found Quinoa to be delicious. Buying this grain in India is expensive.

The benefits of quinoa are available in the following link Quinoa benefits.

Ingredients: (4 servings)

Quinoa – 1 cup

Vegetables of your choice (carrots/ beans/corn/ baby corn/potato/zucchini/peas/red or yellow capsicum,etc) – finely chopped – 3/4 cup

Onion(big) – 1

Tomato medium sized – 2 or pasta sauce – 2 to 3 tbs,

Soya chunks(small) boiled and drained – handful

Olive oil – 1 tbs

Green Chilli slit- 1

Mustard – 1tsp

Urad dhal – 1 tsp

Cumin seeds- 1 tsp

Asafoetida – a pinch

Curry leaves – 4-5

Salt to taste

Method:

I used a small pressure pan to cook this easy recipe.

  1. Heat oil in the pan and add mustard seeds.
  2. When the mustard seeds start crackling, add cumin seeds along with urad dhal and sauté them lightly.
  3. Add the green chilli, curry leaves, asafoetida and fry for few seconds.
  4. sauté onions till they turn translucent.
  5. Add the pasta sauce or chopped tomato and fry for a minute till they soften. (I used pasta sauce)
  6. To the above mixture add the veggies and fry for another minute.
  7. Pour 2 and a half cups of water to the mixture and add salt as required.
  8. When the mixture starts to boil, add the soya chunks along with quinoa and pressure cook for 2 to 3 whistles.
  9. Garnish with coriander if desired.
  10. Serve with pickle.

Served with fried Cashew and Kara Boondi for the kids:

quinoa_topped with boondi

Multicoloured nutritious chapati

As the subject goes, this chapati/roti has nutrients packed from spinach and beetroot. This is one of my kids’ favourite dish. The multicoloured chapatis are visually very appealing to the kids.

Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein, and choline. More details about this leafy vegetable can be found in this link: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
Beetroot is an excellent source of folic acid and a very good source of fibre, manganese and potassium.
The green leaves of the beetroot can be used instead of spinach as they are rich in calcium, iron and vitamins A and C. The greens should not be overlooked.
Ingredients: (for 8-9 chapatis )
Palak leaves puree – 1/4 cup
Beetroot puree – 1/4 cup
Whole wheat flour/atta – 2 1/2 cups
Salt as required
Cooking oil/ghee – 1 tbs
Method:
1. The above mentioned puree is made by grinding the leaves/vegetable individually in a blender/mixer grinder.
2. Split the whole wheat flour into 3 bowls.
3. Add Beetroot puree and spinach puree respectively to the first and second bowl. Leave the third bowl as-is.
4. Add required amount of salt and oil to each of those bowls and knead them into a soft dough.
5. Roll the dough from each of those bowls into three separate Chapatis.
6. Stack the green, plain and red dough one above the other and roll it into cylindrical shape.spinach_beetroot_chappati_1
7. Slice the cylinder into medium sized pieces.
8. Roll each of the cut pieces into chapatis.
spinach_beetroot_chappati2
9. Cook it on the tawa and smear with a dab of ghee.
10. Serve with pickle, curd or cheese spread.
Tips:
1. To make the chapati more nutritious, 1 tsp of oats flour/amaranth flour can be added to the wheat flour.
2. Carrot may be used in place of beetroot; carrot adds orange colour to the chapati.
3. The puree or the flour consistency may be altered based on the requirement.

Curry leaves Dosa

The yummiest dosa packed with lots of nutrients and a super hit amongst my family. My close friend is a Bengali and she tasted this dosa at my house and has started making this dosa every week. She supplies the batter to me when I need 🙂

This dosa comes out spongy and the aroma from the curry leaves and the small onion tempts our taste palettes.

The benefits of curry leaves can be read in the mentioned link Curry Leaves

Ingredients:

Raw rice – 1 1/2 cup

par-boiled rice – 1/2 cup

Poha/Flattened rice – 1/2 cup

Toor dal – 1 tbsp

Urad dal – 1/4 cup

Cumin seeds – 1 tsp

Fenugreek seeds – 1tbsp

Small Onion/Shallot – 10 or 12

Curry leaves – 1 cup

Green chillies – 2 or 3

salt – 1 tbs or as per your taste

Gingelly oil/ Sesame oil for smearing

Method:

  1. Soak the flattened rice separately.
  2. Soak the rest of the rice,seed and dal ingredients together for about 2 to 3 hours.
  3. Drain and grind the mixture to a smooth paste using water as required to a batter consistency.
  4. Grind the onion, curry leaves and the green chillies together and add to the above batter.
  5. Add salt to taste.
  6. Allow it to ferment for 5 to 6 hours.
  7. Heat a non-stick tava (griddle), sprinkle a little water on the tava (griddle) and wipe it off gently using a cloth.
  8. Pour a ladleful of the batter on it and spread it in a circular motion to make thick circle.
  9. Smear a little gingelly oil along the edges.
  10. Cover the dosa with a lid and cook on a medium flame. The steam cooks the top layer.
  11. Do not flip the dosa as the top portion of the dosa is cooked on covering.
  12. Serve immediately when the dosa is crisp at the bottom and spongy on top with Garlic Chutney or Sambar.

curry leaves_dosa

Let me know your comments after you taste it 🙂

Sprouted Dalia(Broken Wheat) Upma

Sprouted Dalia is also known as Bulgar wheat or broken wheat. It is prepared after sprouting wheat of superior quality and then processing it on a solar-operated grinder, thus ensuring all the vitamins and minerals are well-preserved. When cooked, broken wheat has a very hearty, warm aroma and a grainy, delightful taste. It has a very good source of dietary fiber and manganese. It is also a good source of magnesium.

Ingredients (For 4 members) :

Sprouted Dalia rava – 1/2 cup
Onion, chopped – 1
Green chilli, chopped – 1
Green peas – 1/4 cup
Carrots, diced – 1/4 cup
Refined Oil – 1 tbs
salt to taste
Chopped coriander – 2 tbs

Method:

  1. Wash the dalia thoroughly. Blanch it in 2 cups of hot water for 4 minutes. Drain and keep aside.
  2. Heat the oil in a pressure cooker. Add the onion and green chilli and sauté till the onion turns translucent .
  3. Add the peas, carrots, dalia and salt and sauté for 3 to 4 minutes.
  4. Add 1 1/2 cups of water and pressure cook for 1 whistle.
  5. Garnish with the coriander and serve hot.

Tips:

1. You can use any other vegetables of your choice.

2. You can use broken wheat instead of sprouted broken wheat.

Macaroni with Soy nuggets

This dish is easy to prepare and is one of the favorite healthy breakfasts at my home. I conceived this recipe while trying to cultivate the habit of including wheat and soya for breakfast. This dish offers rich sources of protein, dietary fiber and carbohydrates from the wheat based macaroni and more protein from the soya nuggets. Green olives may be added as desired for taste.
logo I am posting this recipe for the event Balanced breakfast meals hosted by Mansi.

Macaroni with Soya nuggets

Ingredients:

Wheat based macaroni – 250 gms
Soy nuggets(soaked in water and drained) – ¼ cup
Tomatoes, chopped – 2
Onions, sliced – 1 (Big)
Tomato ketchup – 4 tbs
Garlic pods, peeled and chopped – 3-4
Olives, sliced – 2 tsp
Italian seasoning such as Basil, Oregano and mixed seasoning
Red chilli powder – ½ tsp
Refined oil – 1 tsp
Butter – 2 tsp
Coriander leaves, chopped – for garnishing
Salt to taste

Method:

  1. For every cup of macaroni, add 1 and 1/2 cups of water and boil it with salt and refined oil. Drain the water and keep aside.
  2. Heat the butter in a pan and sauté the onions, garlic and tomatoes till they turn glossy.
  3. Add chilly powder and salt to the above mixture and stir well.
  4. Add the pasta, soy nuggets and olives. Cook for few minutes with the lid covered.
  5. Sprinkle some seasoning and cook for a minute.
  6. Pour in the tomato ketchup and cook for a minute.
  7. Remove from heat and garnish with coriander leaves.

Uppadai and Vella Adai

Kaaradaiyaan Nombu (pronounced ‘Car-a-dye-on Nomboo’) is celebrated in Tamil Nadu as the tamil month “Panguni” dawns. During this auspicious time, all married women and young girls tie a sacred yellow color thread around their neck. This is observed for their respective and prospective husband’s well being and that the couples should remain together always. On this day, two special dishes(uppadai, vella adai) are made and offered to the Lord. One is a savory signifying Lord Siva and the other one is a sweet signifying Goddess Shakthi. This is first offered to a cow and then the women in the house break their fast by having these special dishes. This dish tastes best with butter. This dish can be served as Tiffin/Snacks.

Uppadai(Salt adai):

Kaaradai

Ingredients: (For 10-15 Adai)

Rice flour, roasted, 1 cup
Dried Cowpeas(karamani) – 3 tbs
Coconut, grated – ½ cup
Ginger, 1” piece – 1
Green Chillies – 1-2
Refined Oil – 2 – 3 tsp
Asafoetida – a pinch
Curry leaves – 3 to 4
Mustard seeds – 1 tsp
Urad Dal – 1½ tsp
Salt to taste
Water – For 1 cup of rice flour add 1½ cups of water.

Method:

uppadai ingredients uppadai mixture
1. Soak the cowpeas in water for 4 to 5 hours and steam till cooked. Stain the water and keep aside.
2. Heat oil in a pan and sauté the mustard seeds and urad dal. Add the finely cut ginger, green chillies and fry for a minute.
3. Add water, salt, grated coconut, asafoetida and curry leaves and allow it to boil.
4. Simmer the heat and add the cooked cowpeas and roasted rice flour. Stir constantly till the mixture comes together so that it does not form lumps. Add extra water if required. Remove from heat when all the water is absorbed and the mixture is almost cooked.
5. Take a small portion of the mixture and shape them to a circular adai (1/2 inch thickness) with a small hole in the middle on a palm or banana leaf or a plastic sheet.
6. Arrange the adai in the Idli steamer or cooker and steam till cooked.
7. Serve with Butter.

Vella Adai(Jaggery adai):

Vella Adai

Ingredients: (For 10-15 Adai)

Rice flour, roasted, 1 cup
Dried Cowpeas(karamani) – 3 tbs
Coconut, grated – ½ cup
Jaggery, powdered– 1 to 1 ¼ cups
Green Cardamom, crushed – 4
Water – For 1 cup of rice flour add 2 cups of water.

Method:

vella adai ingredients vella adai mixture
1. Soak the cowpeas in water for 4 to 5 hours and steam till cooked. Stain the water and keep aside.
2. Boil 2 cups of water in a pan. Add jaggery and allow it to boil till it dissolves completely.
3. Add the grated coconut, cowpeas, crushed cardamom and roasted rice flour. Stir constantly till the mixture comes together so that it does not form lumps. Add extra water if required. Remove from heat when all the water is absorbed and the mixture is almost cooked.
4. Take a small portion of the mixture and shape them to a circular form (1/2 inch thickness) with a small hole in the middle on a palm or banana leaf or a plastic sheet.
5. Arrange the adai in the Idli steamer or cooker and steam till cooked.
6. Serve with Butter.

Bread Balls

Bread balls have mashed potato stuffing in it (which is made into a ball) and bread forms the crusty outer covering and it is deep fried in oil.Its a real good evening snack with hot coffee or tea.

INGREDIENTS:
For Making Of Balls:
2 OR 3 Potatoes
1 large onion
2 green chillies
1/2 cup boiled green peas
any other vegetable (optional)
1 tsp mustard seeds
1 tsp cumin seeds
1/2 tsp turmeric powder
1 tablespoon oil
salt to taste
fresh coriander leaves
fresh curry leaves
For Covering Of Balls:
7 or 8 slices of bread(preferably remove the brown edges)
oil for frying

METHOD:
1. Boil potatoes,peel and mash with hands
2. Chop onions,coriander ,curry leaves and green chillies
3. Heat oil , add mustard and cumin seeds
4. when the seeds splutter add turmeric powder ,chopped onions
green chillies and curry leaves
5. Fry till onion turns light brown
6. Add boiled peas,any other vegetable(optional),coriander leaves,
salt as required and fry for a few seconds
7. Finally add mashed potatoes and fry them all for 2 or 3 minutes in
low flame
8. Mix well and cool it ..then make small balls and keep it aside
9. Take one slice of bread, dip it in water for only a second and squeeze
out the excess water.
10. Put one potato ball in the bread and cover it nicely
11. Boil oil in a frying pan.
12. Fry the bread stuffed with potato balls until golden brown

Serve the nice and hot bread balls with ketchup or chutney.

Vermicilli Vada

Vermicilli vadai is a crunchy tea time snack and its very simple to make ..Children will love it because it has their favourite ingredients like potato and vermicilli..Its total fun ..(both preparing and eating)

INGREDIENTS:
1 cup vermicilli
1 cup potatoes
2 or 3 green chillis
1/4 cup dry coconut powder
1″ginger
1/2 tsp coriander powder
1/2 tsp turmeric powder
1/2 cup coriander and curry leaves(finely chopped)
1/4 cup mint leaves (as required)
salt to taste
oil for frying(preferebly refined sunflower oil)

METHOD:
1. Boil vermicilli and potatoes separately till they are cooked..Strain and set
aside..Mash the potatoes
2. Finely chop coriander leaves,mint leaves, curry leaves greenchillis,ginger and mix them well with mashed potatoes.
3. Add coriander,turmeric and coconut powders and salt
4. Finally add vermicilli and mix them all well (add little water if required)
5. Shape the mix into round vadas.
6. Deep fry them until they are golden brown.
7. pat out excess oil with a paper towel
Serve them hot as it is or with tomato ketchup or chutney

Vazhaipoo(Banana Flower) Vada

Vazhaipoo vadaiVazhaipoo((Banana flower) vadai is a delicious starter which is prepared with the combination of vazhaipoo and Channa Dhal and then deep fried.

Ingredients

1 Banana flower
1/2 or 3/4 cup(depends on small or large flower) Channa Dhal (soak for 1 hr and grind coarsely keeping few channa dhal seperately)
1 medium sized onion(finely chopped)
1 cup buttermilk(diluted)
corainder leaves- a few chopped finely
salt to taste
oil for deep frying

To grind

green chillies-2 or acc to taste
cinnamon- 1 small piece
cloves-2
Saunf- 1/2 tsp
ginger – a small piece
garlic- 3 cloves chopped finely

Method

1. TO CLEAN THE BANANA FLOWER: Apply oil on both the hands to avoid sticking.Take off the purple outer covering and remove the bunch of florets. Repeat the process until you reach the center.

2. Separate each flower from the bunch and remove the stamen(with a black tip or just a thick round tip). Chop the florets and soak them in buttermilk with a pinch of salt to avoid discoloration.

Check out these pictures to remove the stamen from the floret. I collected these pictures from http://www.spiceindiaonline.com.

Banana flowerflower bunchwith stamenwithout stamen

3. Boil some water in the pan and add the florets.

4. When the florets are cooked, drain and squeeze the florets well to remove the excess water. Finely chop the florets.

5. Add the ground channa dhal, channa dhal kept separately without grinding, chopped onions, coriander leaves and the ground masala to the banana flower mixture. Add salt according to your taste.

6. Do not add extra water and mix everything to form thick dough.

7.Make shape like vada and deep fry in hot oil.

Vadai

Drain excess oil and serve as it is or with chutney or sauce.