Preparation time: Soaking : 2 ½  hours

Cooking time: 5 mins

Serves: 4

Ingredients:

Chola dal: 50 g or 1 cup

Fenugreek seeds: 4-5 nos

Green chilly: 1-2 nos

Ginger: ¼ inch piece

Cumin seeds: ½ tsp

Oil: approx. 1 tbsp for cooking

Salt: as per taste

Fruit salt: ½ tsp

Process:

• Soak the dal for 2 ½ hours in enough water, along with fenugreek seeds. Once soaked, drain it completely and wash with fresh water.
• Now in a grinder add the dal, ginger, fenugreek seeds and cumin seeds. Blend it adding very little water as required.
• Make sure to keep the batter thick pouring consistency.
• Add salt as per taste required, add fruit salt sprinkle water on it and mix well.
• Now on a hot griddle, apply a laden full of batter in layer as thin as possible. With the help of little oil cook on first side well and then turn it upside down, cook for very little time say just 10-15 sec and serve hot.
• Relish with fresh coriander chutney, or coconut chutney.

Nutritional Value:

Energy: 161 cal

Carbs: 22 g

Protein: 9 g

Fat: 3.7 g

Handy Tip:  Fenugreek seeds will make the crepe crisp yet non sticky to griddle.

Preparation time:  10 mins

Cooking time: 15 mins

Serves: 4

Ingredients:

Broken wheat: (daliya) ¾ cup

Yellow mung dal : 1 cup

Turmeric: ¼  tsp

Salt: 1 tsp

Oil: 1 tbsp

Mustard seeds: ½ tsp

Curry leaves: 4-5

Green chillies: 1 tbsp finely chopped

Asafoetida: 1 pinch

Fresh coriander leaves: to garnish

Process:

• Soak the daliya and dal for 10 mins in warm water.
• Add the turmeric and salt and pressure cook the khichdi for 3-4 whistles.
• Let it simmer for two mins and off the gas.
• When pressure releases, and khichdi gets cool down a bit, we will temper it.
• For the tempering heat oil in vessel, add mustard seeds to it, when seeds starts to crackle add green chillies , curry leaves, a pinch of asafoetida and pour this tempering over the khichdi.
• Mix it well and garnish with fresh coriander leaves.
• Serve hot with curds.

Nutritional value:

Energy: 182 cal

Carbs: 29 g

Protein:  9 g

Fat: 3 g

Preparation time: 5 mins

Cooking time: 5 mins

Serves: 4

Ingredients:

Baked beans: 100 g or half small tin

Whole wheat bread: 4 nos

Tomatoes: 2 nos med sized

Onion/spring onion: 1 tbsp finely chopped

Garlic:  1 tsp crushed/ finely chopped

Olive oil/butter/oil: 1 tbsp

Capsicum: 1 tbsp finely chopped

Tomato ketchup: 1 tbsp

Spring onion greens: to garnish

Mixed herbs: 1 tsp

Salt: as per taste

Process:

• Heat the oil/butter in the pan, add onions to it.
• When onion turns translucent add capsicum, crushed garlic and sauté for a minute.
• Now blanch the tomatoes and puree it. Add the puree to the pan and mix well.
• Sauté for one more minute and add baked beans, tomato ketchup, salt and mixed herbs.
• Mix well and simmer till gravy becomes thick and keep aside.
• Divide the mixture into 4 equal portions.
• Toast the whole wheat bread.
• Spread the beans mixture on the toast, garnish with spring onion greens and serve hot.

 Nutritional Value:

Energy:   115.5 cal

Carbs: 17.43 g

Protein: 3.6 g

Fat: 3.5 g

Preparation time: 5 mins

Cooking time: 10 mins

Serves : 2

Ingredients:

Whole wheat bread: 4 slice

Onion: 1 tbsp finely chopped

Sweet corn: 1 tbsp boiled

Mayonnaise: 1 tbsp

Cheese slice: 2 (optional)

Oregano/mixed herbs: ½ tsp

Salt: as per taste

Process:

• take chopped onions and boiled corn in a bowl.
• Add mayonnaise and oregano/mixed herbs to the corn and onion mixture.
• Mix this well and divide the mixture in two parts.
• Add salt if required.
• Now for each sandwich , spread the mixture on each slice evenly , then put a cheese slice and cover with the another slice.
• Now arrange the other sandwich similarly.
• Grill this sandwich for 5-7 mins.
• Serve hot with tomato ketchup.

Nutritional value:

Energy:  120 cal

Carbs:  12.8 g

Protein: 4.5 g

Fat: 5.8 g

preparation time: nil

cooking time: 15 mins

serves : 4

Ingredients:

tomatoes: 400 g

onion: one med sized

garlic: 2-3 pods

mung dal yellow : 2 tbsp

cumin seeds: 1/2 tsp

oil or ghee : 1 tsp

fresh coriander leaves: 1 tbsp to garnish

process:

• boil tomatoes, onion, garlic, and dal together.
• once boiled crush them in a blender with 4 cups of water.
• Strain the mixture, add salt and let it simmer on low heat for a minute or two.
• Now for tempering heat the oil and add cumin seeds.
• When seeds get roasted, pour this tempering over the soup.
• Garnish with fresh coriander leaves and serve hot.

 Nutritional value:

Energy: 52.8 cal

Carbs: 7.93 g

Protein: 2.04 g

Fat: 1.2 g

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