Very healthy rice Biryani made with proteinaceous soybean and spices Ingredients: 3 cups 80% cooked rice 2-3 tablespoon soya chunks (soaked in hot water) 2-3 tablespoon boiled kale chane (whole bengal gram) 2-3 tablespoon sprouted moong dal (green gram) (blanched) 1 cup yogurt 1 tablespoon ginger garlic paste 1-2 green chilies 1 teaspoon cumin seeds 2 tablespoon coriander chopped 1/4 teaspoon garam masala powder 3/5 strands saffron (soaked in water) 1 teaspoon ghee (clarified butter) Salt to taste Method: 1. Heat ghee in a pan, add cumin seeds and allow it to crackle. 2. Add ginger garlic paste and fry for two minutes. 3. Now add soya chunks, kala chana, sprouted

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Very healthy rice Biryani made with proteinaceous soybean and spices Ingredients: 3 cups 80% cooked rice 2-3 tablespoon soya chunks (soaked in hot water) 2-3 tablespoon boiled kale chane (whole bengal gram) 2-3 tablespoon sprouted moong dal (green gram) (blanched) 1 cup yogurt 1 tablespoon ginger garlic paste 1-2 green chilies 1 teaspoon cumin seeds 2 tablespoon coriander chopped 1/4 teaspoon garam masala powder 3/5 strands saffron (soaked in water) 1 teaspoon ghee (clarified butter) Salt to taste Method: 1. Heat ghee in a pan, add cumin seeds and allow it to crackle. 2. Add ginger garlic paste and fry for two minutes. 3. Now add soya chunks, kala chana, sprouted

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Khaman Dhokla is a famous Gujarati snacks recipe. Dhokla is eaten in breakfast, snacks or with main course of lunch or dinner. Khaman dhokla is made from soaking chana dal and then grind it in a thick paste. Then this mixture is steamed in a dhokla steamer and you will get yummy, delicious khaman dhokla. Below is the step by step guide to make instant khaman dhokla. Ingredients – 1 cup Bengal gram (chana dal), soaked overnight – 4 green chilies – 1 small piece of ginger – 3 tablespoon vegetable oil – Salt to taste – 1/4 teaspoon asafoetida – 1/4 teaspoon bicarbonate of soda For Tempering – 1 tablespoon

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Khaman Dhokla is a famous Gujarati snacks recipe. Dhokla is eaten in breakfast, snacks or with main course of lunch or dinner. Khaman dhokla is made from soaking chana dal and then grind it in a thick paste. Then this mixture is steamed in a dhokla steamer and you will get yummy, delicious khaman dhokla. Below is the step by step guide to make instant khaman dhokla. Ingredients – 1 cup Bengal gram (chana dal), soaked overnight – 4 green chilies – 1 small piece of ginger – 3 tablespoon vegetable oil – Salt to taste – 1/4 teaspoon asafoetida – 1/4 teaspoon bicarbonate of soda For Tempering – 1 tablespoon

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A healthy and sweet dessert prepared with apple and milk Ingredients: 1 cup grated apple 1 liter milk 1 tablespoon sugar 1/2 cup sliced almonds 1/4 cup sliced pistachios 1/4 teaspoon cardamom powder 2 tablespoon milk powder (optional) Few strands of saffron (soaked in 1 teaspoon milk) Method: 1. Boil milk in a pan and after one boil add milk powder and stir well. 2. Cook for 5-7 minutes. 3. Add sugar and stir until the sugar is dissolved. 4. Now add grated apple, dissolved saffron and cook until apple is properly cooked, for about 5-7 minutes, stirring continuously. 5. Add cardamom powder, almonds and pistachios. Stir well. 6. Remove from

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A healthy and sweet dessert prepared with apple and milk Ingredients: 1 cup grated apple 1 liter milk 1 tablespoon sugar 1/2 cup sliced almonds 1/4 cup sliced pistachios 1/4 teaspoon cardamom powder 2 tablespoon milk powder (optional) Few strands of saffron (soaked in 1 teaspoon milk) Method: 1. Boil milk in a pan and after one boil add milk powder and stir well. 2. Cook for 5-7 minutes. 3. Add sugar and stir until the sugar is dissolved. 4. Now add grated apple, dissolved saffron and cook until apple is properly cooked, for about 5-7 minutes, stirring continuously. 5. Add cardamom powder, almonds and pistachios. Stir well. 6. Remove from

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Healthy and spicy rice preparation made with proteinaceous soybean and vegetables Ingredients: 2 cups rice 1 cup soya chunks (soaked in hot water) 1/4 cup mixed vegetables (peas, carrot, beans, corn, potato) 1 onion sliced 1/2 cup chopped tomatoes 1 tablespoon sliced ginger 1/2 teaspoon whole black pepper 1 teaspoon cumin seeds 1-2 bay leaves 1/2 teaspoon turmeric powder 1/2 teaspoon red chilli powder 1/2 teaspoon garam masala powder 1-2 tablespoon oil 2 tablespoon chopped coriander leaves for garnishing Salt to taste Method: 1. Wash rice thoroughly with water and soak for 10-15 minutes. Keep aside. 2. Heat oil in a pressure cooker, add cumin seeds, bay leaves, black pepper and

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Healthy and spicy rice preparation made with proteinaceous soybean and vegetables Ingredients: 2 cups rice 1 cup soya chunks (soaked in hot water) 1/4 cup mixed vegetables (peas, carrot, beans, corn, potato) 1 onion sliced 1/2 cup chopped tomatoes 1 tablespoon sliced ginger 1/2 teaspoon whole black pepper 1 teaspoon cumin seeds 1-2 bay leaves 1/2 teaspoon turmeric powder 1/2 teaspoon red chilli powder 1/2 teaspoon garam masala powder 1-2 tablespoon oil 2 tablespoon chopped coriander leaves for garnishing Salt to taste Method: 1. Wash rice thoroughly with water and soak for 10-15 minutes. Keep aside. 2. Heat oil in a pressure cooker, add cumin seeds, bay leaves, black pepper and

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Healthy, spicy and delicious mix of capsicum and tofu Ingredients: 1 1/2 cups tofu, sliced 2 cups sliced capsicum 1 1/2 cups sliced onion 1/2 cup tomato puree 1 teaspoon garlic paste (optional) 1 teaspoon cumin seeds (jeera) 1 teaspoon haldi (turmeric) powder 2 teaspoon coriander powder 1 teaspoon garam masala 1 dry red chilli 1 teaspoon dry fenugreek leaves(kasoori methi) 2-3 cloves 2-3 green cardamom Salt to taste 2-3 tablespoon oil Method: 1. Heat oil in a pan and add cumin seeds, cloves, cardamom, kasoori methi, red chilli, garlic paste and fry for a minute. 2. Add onion and capsicum. Fry until golden brown. 3. Add turmeric powder and tomato

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Healthy, spicy and delicious mix of capsicum and tofu Ingredients: 1 1/2 cups tofu, sliced 2 cups sliced capsicum 1 1/2 cups sliced onion 1/2 cup tomato puree 1 teaspoon garlic paste (optional) 1 teaspoon cumin seeds (jeera) 1 teaspoon haldi (turmeric) powder 2 teaspoon coriander powder 1 teaspoon garam masala 1 dry red chilli 1 teaspoon dry fenugreek leaves(kasoori methi) 2-3 cloves 2-3 green cardamom Salt to taste 2-3 tablespoon oil Method: 1. Heat oil in a pan and add cumin seeds, cloves, cardamom, kasoori methi, red chilli, garlic paste and fry for a minute. 2. Add onion and capsicum. Fry until golden brown. 3. Add turmeric powder and tomato

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Soybean healthy preparation made with onion, tomatoes and spices Ingredients: 2 cups soya chunks, crushed (soaked in hot water) 1 medium sized onion, finely chopped 1 medium sized tomato, finely chopped 1-2 green chilies 1/2 teaspoon cumin seeds 1 1/2 teaspoon coriander powder 1/4 teaspoon red chilli powder Pinch of black powder Pinch of garam masala 2 tablespoon coriander chopped 1-2 tablespoon oil Salt to taste Method: 1. Heat oil in a pan, add cumin seeds and allow it to crackle. 2. Now add green chilies, chopped onions and fry until transparent. 3. Add tomatoes and fry until oil separates. 4. Add red chilli powder, coriander powder, black pepper, garam masala

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Soybean healthy preparation made with onion, tomatoes and spices Ingredients: 2 cups soya chunks, crushed (soaked in hot water) 1 medium sized onion, finely chopped 1 medium sized tomato, finely chopped 1-2 green chilies 1/2 teaspoon cumin seeds 1 1/2 teaspoon coriander powder 1/4 teaspoon red chilli powder Pinch of black powder Pinch of garam masala 2 tablespoon coriander chopped 1-2 tablespoon oil Salt to taste Method: 1. Heat oil in a pan, add cumin seeds and allow it to crackle. 2. Now add green chilies, chopped onions and fry until transparent. 3. Add tomatoes and fry until oil separates. 4. Add red chilli powder, coriander powder, black pepper, garam masala

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Healthy capsicum preparation stuffed with spicy onion and lentil filling Ingredients: 6-8 small capsicum (shimala mirch) 1/2 cup chana dal (bengal gram), soaked overnight 1/2 cup moong dal (green gram), soaked overnight 1 chopped onion 1 teaspoon cumin seeds 1/2 teaspoon red chilli powder 1/2 teaspoon garam masala powder 1/4 teaspoon turmeric (haldi) powder 1 tablespoon chopped fresh coriander 1 tablespoon oil Salt to taste Method: 1. Cut the top of the capsicum horizontally (like a cap). Scoop out the seeds. 2. Blanch soaked dal in hot water. 3. Heat oil in a pan, add cumin seeds and allow it to crackle. 4. Now add chopped onion and fry until golden

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Healthy capsicum preparation stuffed with spicy onion and lentil filling Ingredients: 6-8 small capsicum (shimala mirch) 1/2 cup chana dal (bengal gram), soaked overnight 1/2 cup moong dal (green gram), soaked overnight 1 chopped onion 1 teaspoon cumin seeds 1/2 teaspoon red chilli powder 1/2 teaspoon garam masala powder 1/4 teaspoon turmeric (haldi) powder 1 tablespoon chopped fresh coriander 1 tablespoon oil Salt to taste Method: 1. Cut the top of the capsicum horizontally (like a cap). Scoop out the seeds. 2. Blanch soaked dal in hot water. 3. Heat oil in a pan, add cumin seeds and allow it to crackle. 4. Now add chopped onion and fry until golden

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Healthy capsicum preparation stuffed with cheese and spinach filling Ingredients: 6-8 small red bell peppers (optionally use capsicum) 2 cups spinach 1/2 cup chopped spring onion 1 teaspoon cumin seeds 1/2 teaspoon white pepper powder 1/4 teaspoon garam masala powder 2 cups grated parmesan cheese 2 tablespoon cream 2 tablespoon butter Salt to taste Method: 1. Cut the top of the peppers horizontally (like a cap). Scoop out the seeds. 2. Blanch spinach in hot water. 3. Heat butter in a pan, add cumin seeds and allow it to crackle. 4. Now add chopped spring onion and fry until transparent. 5. Add white pepper powder and fry for a minute. Add

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Healthy capsicum preparation stuffed with cheese and spinach filling Ingredients: 6-8 small red bell peppers (optionally use capsicum) 2 cups spinach 1/2 cup chopped spring onion 1 teaspoon cumin seeds 1/2 teaspoon white pepper powder 1/4 teaspoon garam masala powder 2 cups grated parmesan cheese 2 tablespoon cream 2 tablespoon butter Salt to taste Method: 1. Cut the top of the peppers horizontally (like a cap). Scoop out the seeds. 2. Blanch spinach in hot water. 3. Heat butter in a pan, add cumin seeds and allow it to crackle. 4. Now add chopped spring onion and fry until transparent. 5. Add white pepper powder and fry for a minute. Add

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Ingredients: 1 cup boiled, diced potatoes 1 tablespoon boiled peas 1 tablespoon boiled diced beans 1 tablespoon boiled diced carrots 1 tablespoon diced cucumber 1 tablespoon sprouted moong dal Some lettuce leaves For Peanut Dressing 1 tablespoon dry roasted peanut 1 teaspoon jaggery 1 1/2 teaspoon tamarind pulp 1 teaspoon red chilli powder 1 teaspoon rock salt (or as per taste) Method: 1. Grind peanuts, jaggery, tamarind pulp, chilli powder, rock salt and enough water to make thick paste. 2. Mix dressing with all the vegetables. 3. Mix well and serve chilled.

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Ingredients: 1 cup boiled, diced potatoes 1 tablespoon boiled peas 1 tablespoon boiled diced beans 1 tablespoon boiled diced carrots 1 tablespoon diced cucumber 1 tablespoon sprouted moong dal Some lettuce leaves For Peanut Dressing 1 tablespoon dry roasted peanut 1 teaspoon jaggery 1 1/2 teaspoon tamarind pulp 1 teaspoon red chilli powder 1 teaspoon rock salt (or as per taste) Method: 1. Grind peanuts, jaggery, tamarind pulp, chilli powder, rock salt and enough water to make thick paste. 2. Mix dressing with all the vegetables. 3. Mix well and serve chilled.

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Healthy and light recipe made with lentils, rich in protein Ingredients: 2 1/2 cups moong dal (split green moong dal) 2 teaspoon red chilli powder 1 teaspoon cumin seeds 1 teaspoon garam masala Pinch of hing (asafoetida) 1 tablespoon lemon juice Oil for frying 1 tablespoon oil Salt to taste Method: 1. Wash and soak dal overnight. 2. Next day grind soaked dal to make a smooth paste. 3. For pakodi take 3/4th portion of the ground paste. Mix 1 teaspoon red chilli powder and salt to taste to form a thick batter. 4. Heat oil in a kadhai or pan and deep fry medium sized dumplings until golden brown. Remove

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Healthy and light recipe made with lentils, rich in protein Ingredients: 2 1/2 cups moong dal (split green moong dal) 2 teaspoon red chilli powder 1 teaspoon cumin seeds 1 teaspoon garam masala Pinch of hing (asafoetida) 1 tablespoon lemon juice Oil for frying 1 tablespoon oil Salt to taste Method: 1. Wash and soak dal overnight. 2. Next day grind soaked dal to make a smooth paste. 3. For pakodi take 3/4th portion of the ground paste. Mix 1 teaspoon red chilli powder and salt to taste to form a thick batter. 4. Heat oil in a kadhai or pan and deep fry medium sized dumplings until golden brown. Remove

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Delicious Spaghetti made with healthy vegetables and tofu Ingredients: 1 cup spaghetti 1/2 cup sliced mushrooms (optional) 1/2 cup shredded carrots 1/4 cup sliced red bell peppers 2 tablespoon fresh bean sprouts 1/4 cup chopped spring onion 1/2 cup sliced tofu 1/4 cup baby corn, diced 2 minced garlic cloves 1 teaspoon grated fresh ginger 1 tablespoon soya sauce 1 tablespoon vinegar 1/4 teaspoon black pepper powder 1 tablespoon oil Salt to taste Method: 1. Boil spaghetti in lightly salted water for 8 to 10 minutes or until done. Drain and keep aside. 2. Heat oil in a large wok or pan, add ginger, garlic and saute for a minute. 3.

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Delicious Spaghetti made with healthy vegetables and tofu Ingredients: 1 cup spaghetti 1/2 cup sliced mushrooms (optional) 1/2 cup shredded carrots 1/4 cup sliced red bell peppers 2 tablespoon fresh bean sprouts 1/4 cup chopped spring onion 1/2 cup sliced tofu 1/4 cup baby corn, diced 2 minced garlic cloves 1 teaspoon grated fresh ginger 1 tablespoon soya sauce 1 tablespoon vinegar 1/4 teaspoon black pepper powder 1 tablespoon oil Salt to taste Method: 1. Boil spaghetti in lightly salted water for 8 to 10 minutes or until done. Drain and keep aside. 2. Heat oil in a large wok or pan, add ginger, garlic and saute for a minute. 3.

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Vegetarian version of Siew Mai is small open face steamed dumplings with vegetables inside a thin flour wrapper. Ingredients: 4 tablespoon broccoli or cauliflower, chopped 4 tablespoon carrots, boiled and chopped 4 tablespoon cabbage, chopped 4 tablespoon paneer (cottage cheese), grated 2 tablespoon potatoes, boiled and grated 1/2 teaspoon white pepper powder 1/4 teaspoon red chilli powder 1/4 teaspoon sesame seeds 1 teaspoon sesame oil or vegetable oil Salt to taste 12 pieces wonton skin (If you don’t get these in the market, Prepare medium soft dough with plain flour, salt and water. Make small flat rotis and use in place of wonton skin) Method: 1. Heat oil in a wok,

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Vegetarian version of Siew Mai is small open face steamed dumplings with vegetables inside a thin flour wrapper. Ingredients: 4 tablespoon broccoli or cauliflower, chopped 4 tablespoon carrots, boiled and chopped 4 tablespoon cabbage, chopped 4 tablespoon paneer (cottage cheese), grated 2 tablespoon potatoes, boiled and grated 1/2 teaspoon white pepper powder 1/4 teaspoon red chilli powder 1/4 teaspoon sesame seeds 1 teaspoon sesame oil or vegetable oil Salt to taste 12 pieces wonton skin (If you don’t get these in the market, Prepare medium soft dough with plain flour, salt and water. Make small flat rotis and use in place of wonton skin) Method: 1. Heat oil in a wok,

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Delicious tortilla wraps made with vegetables and sauces Ingredients: 1/2 cup sliced mixed vegetables (spring onions, carrots, red and yellow bell pepper, cucumber) 1 tablespoon tomato sauce 1 tablespoon chilli sauce 4 whole meal tortillas (available in the market) Some shredded lettuce leaves Salt and pepper to taste Method: 1. Place a tortilla and spread a layer of tomato and chilli sauce. 2. Then place some lettuce leaves and vegetables on top. 3. Season with salt and pepper. 4. Roll in one direction, fold and serve as it is. 5. Repeat for the rest of the tortillas. Cooking time: 35-40 minutes

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Delicious tortilla wraps made with vegetables and sauces Ingredients: 1/2 cup sliced mixed vegetables (spring onions, carrots, red and yellow bell pepper, cucumber) 1 tablespoon tomato sauce 1 tablespoon chilli sauce 4 whole meal tortillas (available in the market) Some shredded lettuce leaves Salt and pepper to taste Method: 1. Place a tortilla and spread a layer of tomato and chilli sauce. 2. Then place some lettuce leaves and vegetables on top. 3. Season with salt and pepper. 4. Roll in one direction, fold and serve as it is. 5. Repeat for the rest of the tortillas. Cooking time: 35-40 minutes

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Fresh and roasted brussels sprouts Ingredients: 10-12 fresh brussels sprouts 3 tablespoon low fat butter 1/2 onion, chopped 1 teaspoon lemon juice Salt and Pepper Method: 1. Boil brussels sprouts in water for 3-4 minutes until tender. 2. Cut into halves. 3. Heat butter in a pan and saute onions until transparent. 4. Add the boiled brussels sprouts and cook on medium high heat for several more minutes until it is roasted from the bottom. 5. Season with salt and pepper. 6. Remove from heat, add lemon juice and mix well. 7. Serve hot. Cooking time: 15-20 minutes

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Fresh and roasted brussels sprouts Ingredients: 10-12 fresh brussels sprouts 3 tablespoon low fat butter 1/2 onion, chopped 1 teaspoon lemon juice Salt and Pepper Method: 1. Boil brussels sprouts in water for 3-4 minutes until tender. 2. Cut into halves. 3. Heat butter in a pan and saute onions until transparent. 4. Add the boiled brussels sprouts and cook on medium high heat for several more minutes until it is roasted from the bottom. 5. Season with salt and pepper. 6. Remove from heat, add lemon juice and mix well. 7. Serve hot. Cooking time: 15-20 minutes

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Popular Rajasthani recipe of puffed wheat dough dumplings (Baati) served with dal Ingredients: For Baati 2 cups (400 gm) wheat flour 1/4 cup (50 gm) semolina (suji) 1 cup (100 gm) ghee (clarified butter) or oil Salt to taste For Dal 1/2 tablespoon urad dal (split black lentils) 1 1/2 tablespoon yellow tuwar dal (split gram) 1 tablespoon moong dal (green gram) 1 1/2 tablespoon chana dal (bengal gram) 1 tablespoon masoor dal (split red lentils) 1 teaspoon cumin seeds Pinch of asafoetida 1 green cardamom 1 stick cinnamon 2 cloves 4 small red chilies 2 green chilies finely chopped 2 teaspoon ginger finely chopped 1/4 teaspoon haldi (turmeric powder) 1/4

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Popular Rajasthani recipe of puffed wheat dough dumplings (Baati) served with dal Ingredients: For Baati 2 cups (400 gm) wheat flour 1/4 cup (50 gm) semolina (suji) 1 cup (100 gm) ghee (clarified butter) or oil Salt to taste For Dal 1/2 tablespoon urad dal (split black lentils) 1 1/2 tablespoon yellow tuwar dal (split gram) 1 tablespoon moong dal (green gram) 1 1/2 tablespoon chana dal (bengal gram) 1 tablespoon masoor dal (split red lentils) 1 teaspoon cumin seeds Pinch of asafoetida 1 green cardamom 1 stick cinnamon 2 cloves 4 small red chilies 2 green chilies finely chopped 2 teaspoon ginger finely chopped 1/4 teaspoon haldi (turmeric powder) 1/4

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Healthy and quick snack made with soybean Ingredients: 1 cup dry soya chunks 1 cup dry roasted peanuts 1/4 teaspoon cumin seeds 1 1/2 cups whole meal flour (wheat flour) 1/4 teaspoon ajwain seeds (carom seeds) 1/2 teaspoon red chilli powder Salt to taste 1 tablespoon oil Oil for frying Method: 1. Grind dry soya chunks, roasted peanuts, and cumin seeds together in a blender. 2. Now mix wheat flour, ajwain seeds, red chilli powder, salt, 1 tablespoon oil into the above ground mixture. 3. Mix well and using little water at a time, knead into medium soft dough. 4. Divide into equal round portions. 5. Take each round portion and

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Healthy and quick snack made with soybean Ingredients: 1 cup dry soya chunks 1 cup dry roasted peanuts 1/4 teaspoon cumin seeds 1 1/2 cups whole meal flour (wheat flour) 1/4 teaspoon ajwain seeds (carom seeds) 1/2 teaspoon red chilli powder Salt to taste 1 tablespoon oil Oil for frying Method: 1. Grind dry soya chunks, roasted peanuts, and cumin seeds together in a blender. 2. Now mix wheat flour, ajwain seeds, red chilli powder, salt, 1 tablespoon oil into the above ground mixture. 3. Mix well and using little water at a time, knead into medium soft dough. 4. Divide into equal round portions. 5. Take each round portion and

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