Mung Dal Tosties

How to make some traditional chillas interesting? We can put them in between bread and can make sandwiches, but how about making toast? Crunchy from one side and soft yet crispy on the other side.  If we look at the nutritional value, its a perfect meal in itself, wheat bread is the complex carb and mung dal is a lean protein – the best combination to control fat accumulation and provide energy to body. Plus its a good snacking option for tiffin box and kids will love them too. Lets see how to make it.

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Veg Hummus wrap

A very simple and very low oil recipe. With goodness of protein from chickpeas & wholesome rotis plus salad can fulfil daily dose of nutrients. This combination makes it a perfect meal in itself. How better you can use your left over rotis to make a yummy & delicious snack. Lets see how to make !!

Soaking time: overnight

Preparation time: 10 mins

Cooking time: NIL

Serves: makes 4 wraps

Ingredients:

For hummus:

Chick peas: ½ cup (soaked overnight and boiled)

Curds: 1 tbsp

Salt: as per taste

Olive oil /oil: 1 tsp

Lemon juice: 1 tsp

For Salad:

Cabbage/lettuce: ½ cup shredded

Carrots: ½ cup shredded or cut in long stripes

Spring onions: ½ cup thinly chopped (with greens)

Capsicum: ½ cup thinly chopped or striped

Chat masala: 1 tsp

Lemon juice: 1 tsp

Salt : as per taste

Olive oil/oil: 1 tsp

Process:

  • To make hummus spread, take boiled chick peas, oil, lemon juice, salt and curds in a blender and blend to a smooth paste. Keep it aside.
  • Take onions, cabbage/lettuce, capsicum, carrots and mix well, now add salt, chat masala, lemon juice, oil and toss well.
  • Now take a roti, and place it on a dry surface. You can lightly roast the rotis on hot griddle.
  • Then take ½ to 1 tbsp of hummus spread and spread it on a roti. Now place a tbsp of salad and roll it tightly.
  • Repeat the process with another 3 rotis.
  • Serve with tomato ketchup / coriander chutney.

Nutritional value:

Energy: 141 cal

Carbs: 25.6 g

Protein: 4.3 g

Fat: 4.5 g

Healthy Corn Bhel

Welcome the monsoon, here it comes and we love to have something  chatpata, so here we present an popular Indian chat made healthy- A regular bhel comprises of lot of fried items , the sev , the puries, and the mix namkeen too, here we have made it more nutritious by adding corn, tomatoes, cucumber and avoiding the puries and mix namkeen. For the diabetic people, you can have this bhel guilt free, it doesn’t contain the sweet chutney, still it is very tangy and yummy with goodness of fibers.

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Coconut Chutney

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.

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Upma

Do you know semolina is a part of wheat only? It is produced by removing the outer shell of the wheat, it owns many wonderful properties like it is very low in sodium, cholesterol and saturated fats. And it is good source of selenium mineral, which is antioxidant and plays active role in regulating active thyroid hormone, meaning semolina can control the fat storing mechanism in body. We can eat semolina in many ways – from pasta to porridge, let’s see a popular south Indian breakfast – Upma.

Preparation time: 5-7 mins
Cooking time: 10 mins
Serves: 4

Ingredients:

Semolina: 1 cup
Onions: 1/2 cup
Chana dal: (split Bengal gram) 1 tbsp
Urad dal: (split black gram) 1 tbsp
Salt: 1 tsp
Mustard seeds: ½ tsp
Green chillies: ½ tbsp finely chopped
Curry leaves: 4-5
Oil: ½ tbsp
Ghee: 1 tsp
Butter milk: ½ cup (optional)
Fresh coriander leaves: to garnish

Process:

  • Dry roast semolina for 5-7 mins or till it leaves aroma and started to change the colour. This process is very important in order to avoid lumps. Keep aside to cool down.
  • Soak chana dal in warm water for 5-7 mins.
  • Now heat the oil in pan and add mustard seeds, when seeds start to crackle add urad dal and roast it on med heat, aft a min add curry leaves, green chillies, and onions.
  • When onion turns translucent add chana dal, salt and 3 cups of water.
  • Bring it to boil, once boiled add semolina and mix well.
  • Now add buttermilk and Let it simmer on low flame for 2-3 mins.
  • Just add a tsp of ghee and mix well it will enhance not just the aroma and taste but it also lowers the glycemic index of the dish.
  • Garnish with fresh coriander leaves and serve hot.

Nutritional value: (per portion)

Energy: 166.6 cal
Carbs: 29.4 g
Protein: 4.3 g
Fat: 3.43 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

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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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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