Drumstick and Bottle gourd Soup

This soup is extremely low calorie and zero oil yet very tasty and nutritious. Both drumstick and bottle gourd are easy to digest and have protective characteristics. This can be given babies too , avoid extra salt and pepper and add a dash of ghee or butter and your baby would love it. Lets see how to make it.

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Dal tomato soup

our all time favorite soup is made more healthy, addition of dal increases  essential protein content of the soup. Tomatoes are very low in calories still very nutritious as they contains the anti oxidant lycopen, which is well known for its anti aging properties. Here we have made this soup very low calorie but if you want to make this for kids, you can add cream, butter and garnish it with cheese.

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Healthy Undhiyu(mix vegetable)

This gujarati mix vegetable is really very delicious and nutritious, but it’s our way of cooking made it unhealthy, traditionally it’s made by frying all the veggies and vadi and mix it up, so let’s change the way, make it healthy, omit all frying procedure replacing by steaming. And nourish ourselves with the vital vitamins provided by these green veggies.

Preparation time: 15-20 mins
Cooking time: 30 mins
Serves: 6

Ingredients:

Brinjal: 100 g
Potato: 100g
Yam: 100 g
Fresh fenugreek leaves: 50 g
Double beans: 50 g
Broad beans: 50 g
Fresh green grams: 50 g
Green peas: 50 g
Bengal gram flour: 1 cup
Green garlic (fresh): 50 g
Fresh coriander leaves: 2 cups finely chopped
Fresh coconut: 1/2  cup grated
Salt: 1-2 tsp
Chilly garlic paste: 1 tbsp
Turmeric powder: 1 tsp
Red chilli powder: 1 tsp
Coriander cumin seeds powder: 1 tsp
Oil: 4 tbsp
Soda bi carb:  ¼ tsp
Lemon juice: 2 tsp
Sugar: 1 tbsp

Process:

  • This process is done in various stages first we will make the stuffing masala, then the fenugreek dumplings, then potatoes & yams and finally will cook the beans with assembling all the veggies.
  • So let’s start with the stuffing, take grated coconut and fresh coriander leaves in a bowl.
  • Add 2 tsp of chilly garlic paste, salt, lemon juice, coriander cumin seeds powder, and sugar and mix well. Keep it a side.
  • Now in another bowl take Bengal gram flour, finely chopped fenugreek leaves, 1 tsp ginger garlic paste, a tsp of oil, soda bi carb, salt and mix well. Now make small dumplings out of it and steam cook in the steamer or bake in microwave, you can also cook them over the boiling water in the vessel, once cooked keep it aside.
  • Now similarly steam cook the potatoes and yam, they should be chopped in to big pieces and sprinkle some salt over them.
  • Then take the brinjals, just make a slit and stuff the coriander masala inside. Steam cook the stuffed brinjals.
  • Now heat the oil in a pan, add a pinch of asafoetida, and fresh green garlic, then add chilly garlic paste ,turmeric powder ,salt , and beans likes broad beans, double beans, green peas, green grams and mix them , sprinkle half cup of water and let the beans cook.
  • Once the beans get cooked then add the veggies one by one , Sprinkle the coriander masala over the veggies and mix well ,cover and simmer for 5-7 mins.
  • Aroma of veggies will be mixed with each other and form a delicious and nutritious dish.
  • Garnish with fresh coriander leaves and serve hot.

Nutritional value:

Energy: 216.06 cal
Carbs: 24.15 g
Protein: 9.44 g
Fat: 9.1 g

Stir fried mix veg

Want to have something quick? Have this spicy stir fried dish to fulfil your appetite and let the veggies nurture you from within. The main ingredients are veggies that make the dish low in calories yet high in nutrition. Let’s see how to make it. Wrap in into roti with any tangy sauce and its the most fulfilling snack or have it with rice or Paratha to have wholesome meal.


Preparation time: 5 mins
Cooking time: 5 mins
Serves: 2

Ingredients:

Cabbage: 2 cups finely shredded
Onions: 1 cup finely shredded
Carrots: ½ cup finely shredded
Tomatoes: 1 cup finely chopped
Green chillies: 2-3 finely chopped
Mustard seeds: ½  tsp
Salt: as per taste
Red chilly powder: 1 tsp
Turmeric powder: 1 tsp
Dry raw mango powder: 1 tsp
Coriander cumin seeds powder: 1 tsp
Garam masala powder: ½ tsp
Fresh coriander leaves: to garnish
Oil: 1 tbsp

Process:

  • Heat the oil in non stick broad pan and add the mustard seeds.
  • When seeds start to crackle add cabbage, onions, carrots, chopped tomatoes,green chillies, and mix well
  • Now add salt, turmeric powder, red chilly powder, coriander cumin seeds powder, garam masala, dry mango powder, and sauté for 2 mins on high flame.
  • Garnish with fresh coriander leaves and serve hot.

Nutritional value: (per portion)

Energy: 111.6 cal
Carbs: 12.2 g
Protein: 1.98 g
Fat:  6.1 g

Drumsticks

Grows best in the dry and sand soil, drumstick tree is native to southern foothills of Himalayas and grows best at south India, middle east, costal area of Africa, India, Mexico,  Malaysia, Indonesia, and Philippines.

Drumsticks have immature green pods, mature seeds, flowers and leaves that can be eaten for health benefits. The immature pods are boiled and made into soups or prepared veg.  The pods are having excellent nutritio9nal profile as its significant source of beta carotene, vitamin c, protein, iron, potassium, calcium, and phosphorus.

Other than its pods, the seeds are used to cure various ailments like asthama, T.B., diarrea, colitis, Urinary tract infection, cramps, sore gums, and many other infections too. Traditionally drumstic seeds are crushed and added to water , inhaling the steam of such water helps to heal respiratory system . it improves immunity and strengthens the digestive disorders too.

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French beans with Dumplings

This bean has many names, in Europe you will find it as ‘runner beans’, in US its ‘string beans’ and French beans or green beans in India. this bright green crunchy French beans can help you a lot to lose fat, as its very low in calories yet very very much nutritious, just one cup(approx 125 g) can provide you 25% of daily requirement of vitamin K, approx 20% of vitamin c and manganize and 15% of vitamin A, potassium,  dietary fiber, and folate.  Vitamin k helps to  maintain bone density,  all the minerals helps you burn the food as fat and not turn into fat, and vitamin c boosts up immunity. It also contains lots of antioxidants which keeps us young and energetic. You can eat French beans raw, stir fried, or boiled. Lets see today the indianized version of it, to make a complete meal , I have added dumplings made from gram flour to it. This addition of protein will make this veg a complete meal in itself.

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Spicy Bottle gourd

one of the ancient vegetable grown by man, bottle gourd is also known as ‘calabash’ or squash. It is having cooling properties, thus used as diuretics. squash is also having soothing properties so can be used freely for gastric problem patients too.

squash is very subtle in taste, so lets make it a lil bit spicy, here i’ve shown the vegetable from squash only, but potatoes can be added for variation. Continue reading “Spicy Bottle gourd”

Fenugreek leaves in curd gravy

In our childhood whenever we had stomach ache, mom used to make us gallop the powdered methi (fenugreek) seeds and within minutes the ache were vanish!!  Yes! Fenugreek plant is having medicinal values not only for gas trouble or stomach ache, but it is also used by lactating women to increase milk supply and it is also used as natural herbal medicine for diabetic people. This plant can be used for its leaves (as herb) and for its seeds (as spice). Today we will see one recipe from the fresh leaves. Combining the leaves with the curds reduces its bitter taste and curds will add the protein making it complete meal.

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