Sprouts sandwich

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Sprouts sandwich

  • Author: Sanjana
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Yield: 4 pieces
  • Category: Snack
  • Method: Grilling
  • Cuisine: Indian
  • Diet: Vegetarian

Description

Are you struggling to feed your kid a nutritious snacking item or an healthy tiffin idea to pack in ???

Here is an quick, high on protein recipe to meet your growing kid protein requirements.


Ingredients

– Rolled oats: ½ cup
– Boiled moong: ½ cup
– Brown bread/Multigrain bread: 4 slices
– Ghee: 2tsp
-Cumin seeds -1/4tsp
– Garam masala powder: 1/4tsp
-Chaat masala: 1/4tsp
-Red chilli powder: 1/4tsp
-Lettuce leaves- 2 (optional)
-Green chutney for spreading (optional)
-Salt as per taste


Instructions

-In a vessel, heat 1tsp of ghee and add cumin seeds. Once they splutter, add moong sprouts boiled and sauté for 2 minutes.
-Add red chilli powder, garam masala, chaat masala and salt.
– Add rolled oats and 3 spoons of water and cook it for 2-3 minutes. Mix well and switch off the gas.
-Take 2 bread slices, apply green chutney on one side (optional). Place the lettuce leaves and spread the moong and oats mixture. Cover with another bread slice.
-Apply 1tsp of ghee on both the sandwiches and toast till golden brown.
– Cut into pieces and serve hot.


Notes

-In vegetables other than Lettuce leaves, you can use other vegetables of your choice like onion, tomatoes, bell peppers, cucumber.

– You can use a different protein source like paneer, chicken slices and tofu.


Nutrition

  • Serving Size: Serves 2
  • Calories: 220kcal
  • Sugar: 4g
  • Fat: 9g
  • Carbohydrates: 30.6g
  • Fiber: 5g
  • Protein: 10g

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Quinoa lentil dosa

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Quinoa lentil dosa

  • Author: Sanjana
  • Prep Time: 5 mins
  • Cook Time: 10 mins
  • Total Time: 15 mins
  • Yield: 3 medium dosas
  • Category: Snacks, Dinner
  • Cuisine: Indian
  • Diet: Gluten Free

Description

Hectic routine or work schedule does not allow you to plan meals ahead OR craving for an dosa but did not get the time to soak and ferment the dosa batter.

Try this quinoa lentil dosa, an quick healthier version which requires no soaking or fermentation.


Ingredients

  1. Quinoa- ½ cup
  2. -Yellow split moong dal-1/4th cup
  3. – Urad dal -1/4th cup
  4. – Chana dal-1/4th cup
  5. -Ginger chilli paste-1tsp
  6. -Cumin seeds -1tsp
  7. -Salt to taste
  8. -Oil/Ghee to prepare dosa (optional)

Instructions

  1. Rinse quinoa and all the dals with water one by one till the water runs clear.
  2. Soak quinoa, urad dal, moong dal, Chana dal together for 5 hours.
  3. After 5 hours, drain the left out water. In a mixer grinder, add cumin seeds, Quinoa and all dals , with the help of little water blend it into a smooth dosa batter consistency.
  4. To this batter, add salt and ginger chilli paste. Let it rest for 30 minutes, if time permits or else you can directly start preparing.
  5. Heat a non stick pan, pour in one big spoonful of batter and spread it in a circular motion like a thin dosa.
  6. Apply oil or ghee as desired.
  7. Cook it till the bottom of dosa turns golden crispy. Roll and transfer it onto the plate.
  8. Serve hot with green chutney or coconut chutney.
  9. Make similar dosas from the remaining batter.

Notes

  1. Rinsing the Quinoa thoroughly with water will wash off Saponin content in it. Saponin gives quinoa an bitter taste.
  2. Use vegetables of your choice as toppings to make it more healthy

Nutrition

  • Serving Size: Serves 1
  • Fat: 4g
  • Carbohydrates: 30g
  • Fiber: 8g
  • Protein: 9g

Keywords: Quick dinner, gluten free, quick dosa

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Chana dal sundal

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Chana dal sundal

  • Author: Sanjana
  • Prep Time: Soaking time - 2hours
  • Cook Time: 15 mins
  • Total Time: 2hours 15 mins
  • Category: Snacks
  • Cuisine: Indian
  • Diet: Vegetarian

Description

Chana dal sundal is an protein rich healthy snack especially made as prasad offering during the 9 days of Navratri in South India.

It is quick to make as it requires only 2 hours of soaking as compared to other sundals which requires overnight soaking


Ingredients

  1. Chana dal- 1/4th cup
  2. Water to soak and pressure cook
  3. Green chilli -1/4th tsp
  4. Coconut grated- 1/2tsp
  5. Mustard seeds -1/4th tsp
  6. Oil-1/2tsp
  7. Curry leaves -2-3
  8. Asafoetida – a pinch

Instructions

  1. Rinse thoroughly and Soak the Chana dal in warm water for 1 hour.

COOKING THE CHANA DAL

  1. In a pan, take the dal and add in 2 ½ water, cover and let it cook on medium flame till the Chana dal becomes soft and cooked.
  2. Do stir and check in between till the dal gets cooked.
  3. Drain off all the water and keep the cook dal aside

MAKING OF THE CHANADAL SUNDAL:

  1. In a pan, heat the oil and add mustard seeds, asafoetida and curry leaves. Let it splutter for few minutes
  2. Add in the cooked Chana dal and salt as per taste.
  3. Mix well and simmer it more for 2-3 minutes. If there is any liquid retained in Chana dal then cook till moisture  dries up.
  4. Switch off the flame, garnish with grated coconut and serve hot.

Notes

  1. You can alternatively pressure cook the dal, as it is soaked well just 1 whistle works well
  2. Make sure you do not over pressure cook, it may turn mushy.
  3. You can use red chillies instead of green chillies

Nutrition

  • Serving Size: 1
  • Fat: 4g
  • Carbohydrates: 15g
  • Fiber: 6g
  • Protein: 5g

Keywords: healthy snacks, protein rich, south indian cuisine

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Paneer Do Pyaza

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Paneer Do Pyaza

  • Author: Meenu Agarwal
  • Prep Time: 10
  • Cook Time: 15 Minutes
  • Total Time: 25 Minutes

Description

Paneer Do Pyaza is a gravy-based Indo-Pakistani Mughlai recipes that use plenty of onions to add both body and flavor, with the onions cooked in two different ways and incorporated into the recipe at different times. Paneer dopiaza is a dish, half the onions are blended into a paste, with aromatic spices, garlic, ginger, and a mild souring agent like tomato or yoghurt (or powdered unripe mango) or lemon/lime in Hyderabadi Cuisine), and briefly cooked with a little oil until fragrant, before the main ingredient is added and the mixture cooked down further to form a thick gravy. The remaining onions are sliced and deep-fried until browned and crisp to serve as a topping, which is added to the dish just before serving.


Scale

Ingredients

  • 100 gms Paneer (cottage cheese)
  • 2medium Onion
  • 1 Green Chili, de-seeded and chopped
  • 1 tspKasuri Methi (dried fenugreek leaves)
  • 1 large Tomato
  • 1 tsp ginger garlic paste
  • 1/2 teaspoon Cumin Seeds
  • 1 Green Cardamom
  • 1 small piece of Bay Leaf
  • ½ tsp Turmeric Powder
  • 1/2 tsp Red Chili Powder
  • 1 tsp Coriander Powder
  • 1/2 tsp Garam Masala Powder
  • 1 tbsp. Oil
  • 1 tbsp. Coriander Leaves, finely chopped
  • Salt to taste
  • 1/2 cup Water

Instructions

1) Cut paneer into 1-inch cubes. Finely chop tomatoes into puree.

2) Finely chop 1 onion. Cut remaining onion into 4 equal parts and separate its layers. Heat 1 tablespoon oil in a non-stick pan and sauté onion layers until light brown. Transfer them to a plate.

3) Heat ½ tsp oil in the same pan. Add cumin seeds, green cardamom and bay leaf, when they begin to sizzle, add chopped onion and sauté until light brown.

4) Add grated ginger garlic paste and green chili; sauté for a minute.

5) Add crushed tomato puree and sauté until oil starts to separate.

6) Add kasurimethi, red chili powder, turmeric powder, coriander powder, garam masala powder, sugar and salt; mix well and cook for 1 minute.

7) Add paneer cubes, shallow fried onions, 1/2 cup water and cook for 3-4 minutes.

8) Transfer prepared sabzi to serving bowl. Garnish paneer do pyaza with fresh coriander leaves and serve hot.



Nutrition

  • Serving Size: 1
  • Calories: 160 – 170 KCAL
  • Fat: 15 – 17 GM
  • Carbohydrates: 25 – 30 GM
  • Protein: 10 – 12 GM

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Baked dal vadas

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Baked Dal vadas

  • Author: Sanjana
  • Prep Time: 10 mins
  • Cook Time: 15 mins
  • Total Time: 25 mins
  • Yield: 4

Description

Chana dal vada is a popular snack in Maharashtra and Gujarat, India. Traditionally, it is made by frying.  But if you love it and looking out for an healthier variation , then do try this baked style dal vadas!!


Ingredients

  1. Soaked Chana dal: 1 cup
  2. Finely chopped onions: ½ cup
  3. Finely chopped garlic: 1 tsp
  4. Ginger-Green chilli paste: 1 Tsp
  5. Turmeric powder: 1 tsp
  6. Chopped coriander leaves: 1 tsp
  7. Salt to taste
  8. Ghee- 1tsp

Instructions

  1. Keep aside one spoonful of soaked chana dal.
  2. In a mixer-grinder bowl, add the remaining soaked chana dal and grind into a coarse paste.
  3. In a bowl take the coarsely grounded chana dal paste, add chopped onions and coriander, salt, turmeric, chopped garlic, ginger- green chilli paste, the kept aside 1 spoon of soaked channa dal and mix well.
  4. Heat up an appam stand, add in a droplet of ghee into each cavity. Pour in ladle full of mixture into each cavity, cover and cook it for 5 minutes.
  5. Flip the vadas to other side, cover and cook again for 5 minutes till done.
  6. Serve it piping hot with coriander mint chutney

Notes

  1. Sufficient soaking of chana dal is needed to that it grinds well without using much water and turns crisp without the need to add the baking soda. Soak for 5-6 hours
  2. Do not add water while grinding the Chana dal. And if there is a need for water, add in spoon by spoon. Keep the batter as water free as possible.
  3. If you do not have appam stand, you can bake it in oven at 200C for 10 mins

Nutrition

  • Serving Size: Serves 1
  • Fat: 5g
  • Carbohydrates: 32g
  • Fiber: 8.3g
  • Protein: 10.6g

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Oats banana pancake

 

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Oats banana pancake

  • Author: Sanjana
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 mins
  • Category: breakfast
  • Cuisine: Continental
  • Diet: Gluten Free

Description

Delicious gluten free Oats banana pancakes are wholesome, heart friendly and nutritious breakfast  choice for the whole family. Quick and easy to prepare dish, an great way to kickstart your day!!!


Ingredients

  1. Oats Flour: 1/2 cup
  2. Ripe banana small mashed: 1
  3. Milk: 50ml
  4. Cinnamon Powder: 1/4th tsp

Instructions

  1. In a mixing bowl, add all ingredients and whisk well to form a batter of a pouring consistency.
  2. Heat up a non stick tawa, add a ladle full of batter and spread a bit into a thick circle.
  3. Flip over and let it cook on other side.
  4. Serve hot

Notes

  1. You can make the batter a night before and refrigerate.
  2. For garnishing, you can use nuts or berries of your choice
  3. For egg lovers, you can use one whole egg and whisk it along with the batter

Nutrition

  • Serving Size: 1- Makes 2 pancakes
  • Fat: 7.4g
  • Carbohydrates: 39.7g
  • Fiber: 3.9g
  • Protein: 9.4g

Keywords: Gluten free, Oats, easy breakfast ideas, continental, pancakes

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