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

Mung Dal Dry(microwave)

Don’t like dal in the liquid form?? Don’t worry, still you can enjoy the goodness of dals, try out this healthy recipe, and have the power of protein.
It is very easy to make, so Men out there – you can make it when wives are absent. students abroad, you can also enjoy tasty and nutritious food made easy.
Dal in the dry form goes well with the curries and rice / roti. You can make rolls  by stuffing this in the roti. Or just have it as it is , as I like it the way.

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Drumsticks in Spicy sour gravy

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, coastal 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 nutritional profile as its significant source of beta carotene, vitamin c, protein, iron, potassium, calcium, and phosphorus. Lets prepare drumsticks in spicy sour gravy.

last but not to least this veg is extremely low in calories,, so if fat loss is your goal, make it to your dish!!

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Khaman Dhokla

Ask anyone about Gujarati snack and the first name comes out is “Dhokla”, yes it has become synonym to a Gujarati snack, it would be rarely any Gujarati who doesn’t like dhokla. Jokes apart do you know that Dhokla is not just tasty but nourishing too!!  The main ingredient is Bengal gram flour  – a good source of complex carbohydrates and protein, plus we add tempering to it  hence add good fat and fibres 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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