Tindora bateta (ivy gourd with potato)

You might be surprise to know that the ivy gourd vegetable – ‘tindora’ or ‘tendli’ has medicinal value to cure diabetes. The juice of the roots and leaves is used in the treatment of diabetes. Lets see one more low calorie healthy and tasty vegetable dish , how to make in microwave.

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Bengali Khichdi

This is one of the foods that can fulfill your most of the nutritional requirements in one single portion. Since it contains dals (protein), rice (carbs), vegetables (Vitamins and minerals), and spices (anti oxidants and enzymes), proves to be complete meal in itself.

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Simply spinach

Spinach is thought to have originated in ancient Persia, the arab traders carried spinach into india. Spinach is having very high nutritional value (vitamin c, vitamin A, vitamin B complex, vitamin E, folic acid, adequate minerals and not to mention it’s one of the richest source of Iron.

Preparation time:  5 mins
Cooking time: 7-10 mins
Serve: 2

Ingredients:

Spinach : 300 g
Garlic: 5-6 cloves
Red chilly powder: 1 tsp
Cumin coriander seeds powder: 1 tbsp
Turmeric powder: 1 tsp
Oil : 1 tbsp

Process:

  • boiling the spinach halves its b vitamins and folic acid contents, instead microwaving prevents it. So possibly cook spinach in microwave or boil it for longer time.
  • Wash the spinach thoroughly and chop it finely.
  • Chop the 3-4 garlic cloves in thin slices and pound the remaining with red chilly powder to make chutney.
  • Heat the oil in pan, and add sliced garlic. sauté garlic properly and add spinach.
  • Add salt, turmeric powder and mix well.
  • Sprinkle a tablespoon of water and cover with led. Cook on medium flame for 5-7 mins.
  • Spinach being very tender leafy veg, cooks very fast.
  • When spinach is about to be cooked, add chilly garlic chutney and cumin coriander seeds powder. Simmer for a minute or two and serve hot.

Nutritional value:

Energy: 97.5
Carbs:  4.35
Protein : 3
Fat:  7.5

Sev tomato vegetable

This is the very famous vegetable from ‘Kathiavadi’ Gujarati cuisine. It can be prepared in two ways.  We can add readymade ‘sev’ or can be made instantly and from gram flour and advantage is it does not required to be fried, instead it gets cooked in gravy itself and gives better texture to gravy. In jiffy we can make this veg in merely 10 mins using readymade sev.

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Cluster Beans Vegetable

Here I’m starting a new series – microwave series: How to involve microwave in our daily cooking? Lets start with some veggies, and then we’ll move on dals and few snacks too..

Do you know which veggie has the maximum amount of dietary fibers? Its not any leafy veg, but the clustered beans. So this vegetable is very advantageous for our digestive system, but can be heavy to digest too, so always season it with aniseeds & garlic and beans will be easy on your stomach. Drink plenty of water to have the fibers to work smoothly. Continue reading “Cluster Beans Vegetable”

Citrus Dressing Salad

Chop the veggies, toss in dressing and salad is ready to eat.. Easiest to make and tangy in taste, this salad fulfills half of the daily requirements of nutrients. Precisely chop the veggies in big pieces and keep the skin intact, then it would take longer to chew and keeps gums healthy by massaging them. Sprouts in this salad make it rich in protein and high in fiber too.

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French Beans with Coconut

Neutral by nature, French beans are very nutritious. It contains protein, fat, calcium, phosphorus, and vitamins A, B, D. they are also rich source of iron thus good for blood cells production. By adding coconut to it, it becomes rich in healthy fats and delicious in taste.

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