Lets make one more wholesome basic bread from Gujarat, its popular in one or another form in almost all regions of Gujarat. Breakfast, lunch or dinner, it accompanies every dal and veggies. There are mainly two varieties of it, in west region of gujarat , its roasted in clay griddles and made bit thick and crispy, while in northern and southern gujarat, its small in size, thin and roasted on regular griddle making it thin and soft..if we talk about its nutritional profile, then its rich in fibers so in many ways good for heart, though it has most of the carbohydrates but the complex one, so its slow rising and good for diabetic people too.
Pasta is loved by everyone, yes it is healthy,, if you chose the whole wheat variety, and by adding mushroom and spinach, will not just add taste and flavour, but also will add iron , zinc and other minerals too. Let’s make the yummy pasta.
When we talk about Indian bread, how can we forget a very low calorie roti from the black millet(pearl millet) or popularly known as Bajari. Pearl millet is rich in B vitamins, potassium, phosphorus, magnesium, iron, zinc copper and manganese. Pearl millet is a gluten free grain and is the only grain that retains it’s alkaline properties after being cooked which is ideal for people with wheat allergies. It is having very good amount of fiber too which helps in digestion and helps prevent conditions like high cholesterol and fat accumulation.
Continue reading “Bajra Rotla”
Do you know coconut is not a fruit or nut, but actually its a seed, which contains one of the healthiest natural fat. The coconut contains MCT – medium chain triglyceride, which is considered to be very friendly for heart. Dosa or Idli are mainly carbohydrates and by eating them in combination of coconut chutney not just only adds the healthy fats to carbohydrates but also decrease the glycemic index of the dish – meaning it reduces the chances of food to turn into fat, so don’t neglect your coconut chutney while having dosa/ Idli.
Do you know that the popular Dosa or Dosa is originated in Karnataka and most of the south Indian states have different versions of their own taste. In south india Dosa is consumed in breakfast, but if we look at its nutritional profile its a complete meal in its own. Its made up with rice & dal, comprises of carbs and protein which is the best combination to have with, and traditionally its accompanied by Potato Filling, Coconut chutney – one of the healthiest fat and Sambhar – mixture of veggies in dal. This makes Dosa a perfect meal option anytime.
Dals are ineluctable part of Indian cuisine. Every region of India has unique flavours of Dal, Dal Makhni from Punjab is entirely different from Rasam from Andhra.. Lets indulge into one more unique flavour.
Preparation time: 5 mins
Soaking time: 15 mins
Cooking time: 20 mins
Mung Dal Green (with Skin): 1 tbsp
Mung Dal yellow (without skin) : 1 tbsp
Urad dal(with skin): 1 tbsp
Urad Dal(without skin): 1 tbsp
Tuvar Dal: 1 tbsp
Chana Dal: 1 tbsp
Masoor Dal: 1 tbsp
Val Dal: 1 tbsp (optional )
Chola Dal: 1 tbsp (optional)
Ginger Chilly garlic paste: 1 tbsp
Tomato : ½ cup finely chopped
onion: ½ cup finely chopped
oil+ghee: 1 tbsp
turmeric powder: ½ tsp
cumin coriander seeds powder: 1 tsp
red chilly powder: 1 tsp
cumin seeds: 1 tsp
salt: 1 tsp
asafoetida: a pinch
fresh coriander leaves : to garnish
- Soak all the dals for 10 mins in warm water and pressure cook with 1 glass water.
- Now do not blend the dals together, just add 2 cups water and whisk them retaining their texture.
- Add a cup of water, chopped tomatoes, salt, turmeric powder, cumin coriander seeds powder and bring it to boil.
- Once boiled, take oil + ghee in tempering vessel and add cumin seeds.
- When seeds start to crackle add ginger, chilly garlic paste and let it sauté for a minute, add asafoetida and pour the tempering over the dal.
- Let it simmer for five mins, garnish with fresh coriander leaves and serve hot.
Nutritional Value: per portion
Energy: 101.5 cal
Carbs: 14 g
Protein: 5 g
Fat: 2.45 g
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
Brinjal: 100 g
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
- 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.
Energy: 216.06 cal
Carbs: 24.15 g
Protein: 9.44 g
Fat: 9.1 g
Mung – the green gram is the lightest among all the legumes (for our stomach, of course! ). There are certain amino acids provided by only legumes which don’t exist in the milk protein, and mung like all the legumes contains fibers that helps combating cholesterol and stops accumulation of fat on the stomach. This time I have experimented dal for it’s with skin variety which generally used in khichdi. This Punjabi style dal is spicy too. So enjoy this healthy dal with steaming rice or phulka rotis.
Preparation time: 5 mins
Cooking time: 15 mins
Green gram dal: 1 cup
Green chillies: 2-3
Ginger: 1” piece
Garlic: 2-3 cloves
Salt: as per taste
Turmeric powder: ½ tsp
Cumin coriander seeds powder: 1 tsp
Punjabi garam masala: 1 tsp
Tomatoes: ½ cup finely chopped
Oil: 1 tbsp
Dried fenugreek leaves: 1 tsp
- Wash the dal and pressure cook the dal with 3 cups of water.
- Once cooked, don’t whisk it; just mix it retaining the texture of the dal.
- Now add half cup of water, salt, turmeric powder, cumin coriander seeds powder, green chillies, and bring it to boil.
- Pound the ginger and garlic into paste and keep aside.
- Once dal is boiling, off the heat. In another pan heat oil for tempering.
- Add mustard seeds, when seeds start to crackle add ginger garlic paste, dried fenugreek leaves, tomatoes and stir well.
- Once tomatoes get soft, add red chilli powder, Punjabi garam masala powder, cumin coriander seeds powder, and mix well.
- When the oil separates from the gravy, add the dal, fresh coriander stems and simmer for 5 mins. (separate the stems from the coriander leaves and add them into simmering dal, this will enhance the aroma of the dal)
- Garnish with fresh coriander leaves and serve hot with steamed rice.
Energy: 122.12 cal
Carbs: 17.6 g
Protein: 7.2 g
Fat: 2.5 g