Preparation time: 15 mins

Cooking time : 20 mins (steaming)/ 30-35 mins (baking)

Serves: 4

Ingredients:

Cabbage : 2 cups shredded

Carrots : 2 cups shredded

Onions:  1 cup shredded

Garlic: 5-6 cloves

Capsicum: 1 cup thinly sliced

Cooked rice:  1 cup (left over can work too)

corn flour:  2-3 tbsp

soda bi carb: a pinch

Soy sauce: 2 tbsp

Chilly sauce:  1 tbsp

Vinegar: 1 tsp

Salt: 2 tsp

oil : 1 tbsp

Process:

Munchurian balls:

• Mash the rice finely.
• Take rice, 1 cup cabbage, 1 cup carrots, 1 cup onions, 2 -3 crushed garlic, 1 tsp of soy sauce, a tsp of chilly sauce, salt, soda bi carb, corn flour and mix it well. Add more corn flour if required to adjust consistency.
• Now divide the mixture into 10-12 balls.
• Now you can either  bake these balls or steam it.

To Bake the balls:

• Pre heat the oven for 180 c.
•  Arrange the balls in a baking tray and bake them for 30 mins.  While baking cover the baking tray with aluminium foil.

      To steam the balls:

• You can steam the balls in steamer  for 10 -15 mins or till the toothpick comes out clean upon insertion.

For the gravy:

• Heat the oil in pan, add chopped garlic, add onions.
• When onions turns translucent, add carrots and capsicum, stir fry them.
• Now add salt, chilly sauce, soya sauce and mix well.
• Dissolve a tbsp of corn flour in a cup of water and add this to veggies.
• Mix well and add more 2 cup of water and let it simmer.
• Gravy will become thick in minute or two.
• Now add munchurian balls cover them in gravy and off the heat.
• Garnish with spring onion greens and serve hot.

Nutritional value:

Energy: 127 cal

Carbs: 21 g

Protein: 2.4 g

Fat: 3.5 g

Preparation time: 10 mins

Cooking time: 15 mins

Serves: 4

Ingredients:

Tomatoes: 400 g

Macroni pasta: 50 g

Baked beans : 200 g

capsicum: 2 tbsp finely chopped

Spring onions: 1 cup (white + greens) finely chopped

Carrots: 1 tbsp finely chopped

French beans: 1 tbsp  finely chopped

Oregano/mixed herbs: 1 tsp

Tomato ketchup: 2 tbsp

Salt: as per taste

Olive oil: 1 tbsp (extra virgin preferable)

Processed cheese: 1 tbsp to garnish

Process:

• Blanch the tomatoes and puree them.
• Now take olive oil in a pan and heat. Add onions, capsicum, carrots, French beans, salt, oregano/ mixed herbs and sauté for 5 mins. When onion turns translucent, add macaroni, baked beans, and tomato puree and bring one boil.
• Once boiled then let it simmer on low flame till macaroni gets cooked.
• After macaroni get cooked, add tomato ketchup and mix well. You can add up to half cup of water to adjust consistency if required.
• Garnish with shredded cheese and spring onion greens and serve hot.

Nutritional value: per portion

Energy:  133 cal

Carbs:  17 g

Protein: 5.2 g

Fat: 4.5 g

Soaking time: 2 hours
Preparation time: 10 mins
Cooking time: 10 mins
Serves: make 4 toasts

Ingredients:

Whole wheat bread: 2 pieces
Mung dal: ½ cup (with skin)
Chilli-ginger paste: 1 tsp
Garlic: 1 pod (crushed)
Onions: 1 tbsp finely chopped
Fresh coriander leaves: 1 tbsp
Salt: as per taste
Oil: 1 tbsp

Process:

• Take the whole wheat bread and cut diagonally, so two breads make 4 triangle toasts.
• For dal batter, soak the dal in water for atleast 2 hours.
• Once soaked discard the excess water, and blend in the mixer till smooth paste.
• Now transfer in the bowl and add salt, chilli ginger paste, garlic paste, onions, fresh coriander leaves, and onions. Mix well.
• Add water if required and make to pouring consistency.
• Now on a hot non stick griddle pour a tbsp of batter and spread a little just enough that it can be spread evenly on bread diagonals.
• Now press the bread over the batter chilla when its not yet cooked completely, so that it will stick,  now on a medium slow heat, roast on both the sides applying lil oil or butter.
• Repeat with other bread diagonals and make toasts.
• This will make a toast with one side crispy and one soft.
• Serve hot with coriander chutney or tomato ketchup.

Nutritional value: (per piece)

Energy: 83 cal
Carbs: 8 g
Protein: 1.7 g
Fat: 4 g

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

Preparation time: 15 mins
Cooking time: 15- 20 mins
Serves: 5

Ingredients:

Toor Dal: 1 cup
Whole wheat flour: 1 ½  cups
Potatoes: 1 med size
Peanuts: 1/3 cup
Oil: 2 tbsp
Tomatoes: ½ cup finally chopped
Ginger-chilly paste: 1 tbsp
Turmeric powder: ½ tsp
Red chilly powder: 1 tsp
Dry red chilly: 1 no
Asafoetida: a pinch
Mustard seeds: ½ tbsp
Cumin seeds: ½ tbsp
White til: 1 tbsp (gingelly seeds)
Cinnamon stick: 1 small piece
Cloves: 2-3 nos
Tamarind paste: 1 tbsp
Jaggery: ½ cup shredded
Salt: as per taste
Saunf: 1 tbsp powdered
Fresh coriander leaves: 1 tbsp to garnish

Process:

• Boil the dal, potatoes and peanuts together.
• Keep potatoes and peanuts aside.
• Now whisk the dal adding 4 cups of water and bring it to boil.
• Add salt, turmeric powder, tomatoes, ginger chilly paste and bring one boil.
• Now slow the heat and let the dal simmer for ten mins. Add peanuts, potatoes, tamarind paste and jaggery . mix it well. Now the dal is ready.
• To make dhoklis first prepare the dough , take wheat flour add salt, red chilly powder and turmeric powder , a tbsp of oil and slowly add water , knead well and prepare a soft dough out of it.
• Now divide the dough into 9-10 small portions and roll out around 7” diameter roti out of it from each portion.
• Lightly roast all the rotis for both the side on non-stick griddle.
• Cut the roties length wise first and then a bit diagonally so diamond shaped dhoklis will be prepared from it.
• Add all this pieces into simmering dal. Cover and cook the dhoklis for next 5-7 mins or till done.
• Once all the dhoklis get cooked, lets prepare tempering for it.
• Heat the oil in tempering vessel and add mustard seeds into it , once seeds starts to crackle add cumin seeds, cinnamon, cloves, dry red chilly, saunf, asafoetida, til and finally red chilly powder.
• Pour the tempering over the dal dhokli and mix well.
• Garnish with fresh coriander leaves and serve hot.

Nutritional value: per portion

Energy:  234 cal
Carbs: 36 g
Protein: 10 g
Fat: 6 g
 

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

Ingredients:

Whole wheat flour : 200 g (coarsely grinded)
Oil: 2 tbsp
Salt:  a pinch

Process:

• Take the flour in a vessel and add oil to it.
• Now add salt and mix it well.
• Add the water slowly slowly  and knead the flour  hard.
• The dough should not be soft , hard and knead it till it gets bounded properly.
• Now divide the dough into 4 parts.
• Roll out the bhakhri  of  6”  diameter.
• You can either roast it on hot clay griddle or you can roast it on both the sides on non stick griddle on medium to low flame.
• Serve hot with vegetable or dal.

Nutritional value:

Energy: 199 cal
Carbs: 38.6 g
Protein: 4.1 g
Fat: 4.05 g

Preparation time: 10 mins
Cooking time: 15 mins
Serves: 4

Ingredients:

Penne pasta: 100 g
Mushrooms:  50 g or ½ cup finely chopped
Spinach:  50 g or ¾ cup finely chopped
Cheese: ½ cup grated
Garlic: 3-4 cloves
Olive oil: 1 tbsp
Butter: 1 tbsp
Salt: as per taste
Mixed herbs: 2 tsp
Oregano: 1 tsp
Wheat flour: 1 tbsp
Corn flour: ½ tbsp
Milk: 2 cups

Process:

• First boil the pasta in broad pan with adding ½ tsp oil and 1 tsp salt.
• Once cooked, drain and wash with cold water, this will prevent the pasta to stick with each other. Keep the pasta aside.
• Now to make mushroom sauce, thoroughly wash and chop the mushrooms finely.
• Take butter in pan and add wheat flour and corn flour roast it for 2 mins and then add mushrooms, once mushroom gets soft, add milk gradually, stirring continuously, making sure no lumps remain.
• Add salt, ½ tsp mixed herbs, ½ tsp oregano and cheese.  Off the heat and stir till cheese melts. Let the sauce cool down to room temperature.
• Now heat the olive oil in pan, once hot, add chopped garlic and chopped spinach and sauté for 3-4 mins.
• Now add pasta, mixed herbs, a pinch of salt, oregano and mix well.
• Add mushroom sauce and mix with pasta.
• Mix the sauce and pasta just before serving to avoid the dryness of pasta, and If pasta get dried, you can sprinkle a tbsp of milk.
• Serve hot with garlic toast and soup.

Nutritional Value:

Energy:  171.875 cal
Carbs: 11.46 g
Protein: 5.62 g
Fat: 11.81 g

Preparation time: 10 mins
Cooking time: Nil
Serves:4

Ingredients:

Sweet corn:  1 cup (boiled)
Kurmura : 100 g
Oil: 1 tbsp
Turmeric powder: ¼ tsp
Salt: 1 tsp
Tomatoes: ½ cup finely chopped
Cucumber: ½ cup finely chopped
Onions: ½ cup finely chopped
Green coriander chutney: 2 tbsp
Lemon juice: 1-2 tbsp as per taste
Fresh coriander leaves: 2 tbsp

Process:

• Heat the oil in thick bottomed or copper bottomed vessel, when hot add turmeric powder and add kurmura, mix it well and roast on medium flame , taking care not to burn the kurmura, when roasted add salt, mix well and off the heat.
• Now in a big vessel add the kurmura, corn, cucumber, onions, tomatoes. Now dialute green chutney with 2 tbsp of water  and lemon juice, and mix well till it becomes lil bit soggy. It should not be completely soft.
• Now sprinkle lemon juice and mix again.
• Garnish with fresh coriander leaves and sev.

Nutritional  value:  Per Portion

Energy:  165.6 cal
Carbs: 29 g
Protein: 3.9 g
Fat: 3.7 g

Preparation time: Nil
Cooking time: 15 mins
Serves: makes 2 Rotla

Ingredients:

Pearl millet flour: 2 cups
Salt: 1 tsp
Water : as per required

Process:

• take the flour in the vessel and add salt to it.
• Mix well, now take a cup of water and start pouring slowly while kneading the flour, don’t add more than one tbsp of water at a time.
• To make the rotla soft and fluffy , it is required to knead the flour correctly.
• The dough is ready when it is soft yet it does not stick to your palm.
• You can sprinkle the flour to the dough while kneading if required.
• Now divide the dough into 2 equal parts and roll out the rotla of 5” diameter.
• You can roll out or you can just press the dough in between your palm and shape it, thats how its prepared traditionally, or you can keep the dough on the platform and press it gently while forming into a circle, sprinkling the flour when required.
• Traditionally the rotla is roasted on clay griddles , but if you cant find it , you can roast them on non stick griddle too.
• Roast the rotla on griddle allowing both the side cooked properly.
• Apply homemade ghee and serve hot.

Nutritional Value: Per Rotla

Energy: 180.5 cal
Carbs: 33.6 g
Protein: 5.8 g
Fat: 2.5 g  

Preparation time: 10 mins
Cooking time:  20-25 mins
Serves:  6

Ingredients:

For Sambhar masala:
dried red chilies (kashmiri chillies preferred) : 4-5 nos
coriander seeds: 3 tbsp
cumin seeds : 1 tbsp
Turmeric Powder : 1 tsp
Fenugreek seeds: 1 tsp
Asafoetida : a pinch
Urad dal : 1 tsp
channa dal : 1 tsp
rice flour : 1 tbsp

for sambhar :
tur dal: 1 cup
coarsely chopped veggies:potato, bottle gourd, brinjals, drumstick, yellow pumpkin : 250 g
tomatoes: ½  cup finely chopped
onions: ½ cup finely chopped
urad dal: 1 tsp
oil:  2 tbsp
dried red chilly: 1
red chilly powder: 1 tsp
tamarind pulp: 1 ½ tbsp

Process:

• First we will make Sāmbhar masala, take the condiments and dry roast them on not stick griddle or microwave separately till they leave the aroma and slightly change the colour.
• Take the lentils and dry roast them together.
• Let them cool down and then grind them all together in the mixer and keep in air tight container. Keep this masala refrigerated and it can be stored for 9 months to a year.
• Now proceed to make Sāmbhar.
• First pressure cook the tuvar dal in enough water. Let it cool down and whisk to the smooth paste. Now add 2-3 cups of water and mix well. Keep it aside.
• Simultaneously cook the veggies adding a pinch of salt in a separate pan. You can also pressure cook the veggies for one whistle just to make them soft.
• Now take the tuvar dal and add 2-3 tbsp of Sāmbhar masala in to it. Then add salt, veggies, tamarind pulp, and bring it to boil.
• Once boiled properly and all the spices get mixed, the final process is of tempering.
• In a large tempering vessel take oil and heat it, add mustard seeds, when seeds start to crackle, add urad dal, dried whole red chillies, onions and tomatoes, when onion turns translucent and tomatoes get cooked, add a tsp of sambhar powder and sauté for a min, finally add asafoetida, and red chilly powder and pour tempering over sambhar.
• Serve hot with idli , uttapam or masala dosa.

Nutritional Value: per portion

Energy:  158 cal
Carbs : 20 g
Protein: 7.8 g
Fat: 4.8 g