Lentil veggie soup with garlic and cumin

Ingredients

1 cup cooked red lentils (masoor dal)
2 cloves garlic, finely chopped
1 tsp cumin seeds
1 cup mixed vegetables (carrot, spinach, beans chopped)
1–1½ cups water
Salt
1 tsp ghee or cold-pressed oil

How to make it:

Heat ghee, add cumin and garlic. Stir in vegetables and lentil, add water and simmer into a light soup.

 

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Protein and Fiber rich Sandwich without Bread ?!

 Ingredients

Moong dal 1 cup, wash and soak for 4 hours

oats 1 cup

semolina/suji 1/2 cup

oil 1 tbsp + for shallow frying

ginger 1 " chopped

green chillies 1-2 as per taste chopped

onion 1 finely chopped

carrot finely chopped 1/4 cup OR 2-3 tbsp

capsicum finely chopped 2 tbsp 

cabbage finely chopped 3-4 tbsp

peas/ corn boiled and crushed 2 tbsp

beans finely chopped 2 tbsp

coriander leaves finely chopped 2 tbsp

salt to taste chili pdr 1/4-1/2 tsp

turmeric pdr 1/4 tsp

garam masala 1/2 tsp

cheese slices as needed or grated cheese ( optional)

 

Preparations

finely powder oats and suji and put in a big bowl

drain water from moong dal, add to the grinder along with green chilies and ginger, grind to a fine paste using little water if needed, batter should be thick

pour the dal batter over the oats pdr, add salt to taste, can add little jeera, mix well, knead to a soft dough like for roti ( mostly water will not be needed, if need be add little water in the grinder jar and add to knead the batter).

in a kadai or pan, add oil, once hot, add onion, fry till light brown, add rest of the veges, add salt, chili pdr and turmeric pdr, mix well,  cover and cook for 2-3 minutes.

mix the veges and see if they're soft, no need to overly cook, just cooked it should be, remove cool and add coriander leaves,garam masala and mix well, in case you're going to use cheese, you may add grated cheese to the veges and mix well, or you can spread it when you stuff the sandwich.

It is better to cook the veges first and set aside to cool, when you can grind the above and knead.

Divide the dough into equal sizes. Take one ball, roll well, dust some flower, and roll into medium thin square roti. In case, you're not able to  make square roti, cut to get desired square shape, add the cut extra dough and mix with the rest of the dough and roll out again.

Cut rolled out square into  half, put filling on one side, you may add some grated cheese or cut cheese slices according to the size. fold the other half to get you sandwich, seal well. Make all sandwiches in the same way, heat a pan add some oil/ butter/ ghee, once hot, place the prepared sandwiches, cook on medium flame, turning sides till crisp or brown as per your choice. Serve hot with chutney/ ketchup.

In case you want to make it for breakfast, you can grind, roll the dough, cover and keep in the fridge, if need be, can even cook the veges and store in the fridge.

 

NOTE- you can add whatever veges your family likes or better adding those veges which normally kids avoid, as making it like this, they'll eat and keep asking for more, so you can increase the quantity of the dal , oats, suji and veges as needed by your family members.

 

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Stir Fried Tofu With Rice

Ingredients

Cooked Basmati Rice - 3 cups cooked

Oil - 3 tbsp

Ginger Garlic Paste - 1 tbsp

Onion - 1 chopped finely

Green Chilli - 2 chopped

Cabbage - ½ cup chopped finely

Beans - ½ cup chopped finely

Carrots - ½ cup chopped finely

Capsicum - ½ cup chopped finely

Salt to taste

Sugar - 2 tsp

Soy Sauce - 1 tbsp or to taste

Vinegar - 2 tsp

For Marination:

• Tofu - 1 cup cubed
• Red Chilli Powder - ½ tsp
• Salt to taste
• Soy Sauce - 1 tsp

 Marinate tofu with the above ingredients for at least 30 minutes,

Preparations

Mix tofu with the ingredients given, Heat oil in a pan, add tofu and fry till golden, drain and set aside.

Now in the remaining oil, add in ginger garlic paste and saute for a min.

Add in onions and chillies and cook them for a min.

Add in all veggies and toss well. Add salt and sugar and saute them for 5 mins or so.

Add in tofu and mix well.

Now add in cooked rice and stir fry for 2 mins or so.

Add soy sauce, vinegar and mix well. Serve hot.

 

 

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4 Vegetables You Should Always Buy Canned, Not Fresh

Key points

Canned vegetables are nutritious, affordable and convenient.

Dietitians recommend canned pumpkin, beans, artichokes and hearts of palm over their fresh counterparts.

Use canned veggies in soups, salads, pasta or snacks.

We all know we should be eating more vegetables. In fact, you might dutifully stock your fridge with plenty of fresh vegetables every week from the grocery store. But sometimes life happens and your once-fresh veggies are wilting in the crisper drawer a week or two later. (We’ve done it too!) That’s where canned vegetables can come in handy. Their long shelf life means you can worry less about them going bad before you’ve had a chance to cook them up. 

Canned vegetables carry the stigma that they’re less nutritious than their fresh or frozen counterparts, but they are actually highly nutritious as well as convenient and affordable. In fact, they count just the same as fresh or frozen vegetables toward the recommended three servings of vegetables per day. And did you know that the canned version of some vegetables may be the better option over fresh? We asked dietitians, and these were the four vegetables they recommend buying canned versus fresh. 

1. Pumpkin

Cooking pumpkin from the raw squash can be quite time consuming—that’s why reaching for the canned option is so convenient. “When you need pureed pumpkin for a baked good or sauce, or simply want pumpkin when it’s out of season, the canned variety is the way to go. You always know what you’re getting consistency-wise, plus you still get all the beta-carotene and fiber benefits,” says Jackie Newgent, RDN. 

Speaking of fiber, pumpkin provides an impressive 3.5 grams per ½-cup serving of canned pumpkin. Most of that fiber is soluble fiber, which forms a gel in the digestive tract, making stools easier to pass and helping to lower cholesterol. Adding canned pumpkin to your diet is also a good way to score more potassium. Most of us aren’t getting enough of this mineral that plays a critical role in hydration and blood pressure control. Just be sure to pick up 100% canned pumpkin without added sugars or salt. Beyond fall baking, use your canned pumpkin throughout the year in oats, smoothies and soups.

2. Beans

“Canned beans are affordable, accessible, nutrient-dense and incredibly convenient,” says Lauren Harris-Pincus, M.S., RDN. Unlike dried beans, which often need to be soaked and then cooked, you can just pop open a can of beans and add it straight into your recipe alongside a host of nutrients. “Canned beans offer a double bonus of 7 to 9 grams of plant-based protein plus 5 to 8 grams of fiber per ½ cup drained. They also contain folate, potassium, iron and zinc, as well as antioxidants,” adds Harris-Pincus.

Canned beans do have more sodium than the dried variety, but that doesn’t have to be a deal-breaker. “For anyone concerned about sodium, look for low-sodium varieties or simply rinse the beans well to remove up to 41% of the sodium,” she suggests.3 Keeping your pantry stocked with beans opens up a variety of culinary opportunities. “Add beans to salads, soups, salsas, veggie dishes, tacos, whole-grain bowls or dips like hummus. Roast some canned chickpeas with your favorite spices for a crunchy, protein- and fiber-packed plant-based snack,” she suggests.

3. Artichokes

Artichokes are an intimidating vegetable to cook from fresh—so skip the prep work and opt for canned ones instead. “It doesn’t get much easier than zipping open a can of artichoke hearts and then plopping the tender veggies into pastas or salads … or onto pizza!” says Newgent. “They’re naturally packed with gut-friendly fiber, including inulin, which is a prebiotic fiber,” she adds.4 Those prebiotics can have a positive impact on your gut health since they feed the good bacteria in your gut microbiome. Just ½ cup of canned artichoke hearts provides a whopping 4 grams of fiber.5

Artichokes are also surprisingly rich in antioxidants, plant-based compounds that can tackle both oxidation and inflammation by neutralizing free radicals—unstable molecules that can damage your body’s cells and contribute to disease.6

4. Hearts of Palm

Canned vegetables can help you add variety to your vegetable routine. Since canned varieties are prepped and precooked, buying canned can make adding a new veggie less intimidating. Pincus suggests giving hearts of palm a try if you haven’t already. “Hearts of palm feel fancy when added to salads, dips, eaten solo as a snack, or even as a faux substitute for seafood. They are a rare find if looking for a fresh variety due to their very short shelf life. Canned hearts of palm are easy to access and shelf-stable to enjoy whenever you need them,” says Pincus. Hearts of palm can help you double down on gut health. For one, they are a good source of fiber, providing 3.5 grams per 1-cup serving.7 Second, they also provide prebiotics to help your beneficial gut bacteria thrive.8

Easy Ways to Enjoy Canned Veggies

Now that you’ve stocked your pantry, here are some easy ways to put those canned vegetables to good use. 

• Stir them into eggs. Think of eggs as a blank slate that only gets better as you add veggies, cheese and seasonings. Try stirring some canned beans or tomatoes into your next scramble, or fill your omelet with canned veggies like artichoke hearts.
• Add them as salad toppers. Many canned vegetables work well on a salad. Canned beans are a no-brainer for added fiber and protein, while artichoke hearts and hearts of palm can give your salad a fiber and flavor boost. 
• Make a quick soup. To cut down on prep time, use canned vegetables to make a quick soup—no chopping required. Just combine a few cans of veggies, some beans and broth, then season to taste. Don’t overlook canned pumpkin as a tasty addition to soups and chili as well. 
• Pair with pasta. Canned vegetables are an easy and convenient way to add more nutrients and fiber to pasta dishes. Just stir them straight into the sauce or add to baked pasta dishes. 

 

 

 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

 

Lentil veggie soup with garlic and cumin

Ingredients

1 cup cooked red lentils (masoor dal)
2 cloves garlic, finely chopped
1 tsp cumin seeds
1 cup mixed vegetables (carrot, spinach, beans chopped)
1–1½ cups water
Salt
1 tsp ghee or cold-pressed oil

How to make it:

Heat ghee, add cumin and garlic. Stir in vegetables and lentil, add water and simmer into a light soup.

 

 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

 

Soya Matar Kheema

 Ingredients:

Soya granules: 50 g

Green peas: 25 g

Cauliflower (finely chopped): 15 g

Beans (finely chopped): 5 g

Carrot (finely chopped): 15 g

High-protein yoghurt: 50 g

Green chillies: as per taste

Salt: to taste

Boiled millets: 1 cup

Fried onions: 2 tbsp

Dry spices:

Kashmiri red chilli powder: 1 tsp

Coriander powder: 1 tsp

Cumin powder: 1 tsp

Biryani masala: 1 tsp

Salt: 1 tbsp (adjust to taste)

For cooking:

Ghee: 1 tsp

Green cardamom: 2

Cinnamon: 1 small stick

Bay leaf: 1

Cloves: 3–4

Air-fried birista: 2 tbsp *

Ginger-garlic paste: 1 tbsp

Chili–coriander paste: 1 tbsp

* Making birista (crispy fried onions) in an air fryer is a healthy, low-oil alternative to deep-frying, requiring only 1–2 teaspoons of oil for 2-3 large onions. Slice onions thinly, toss with oil, and air fry at

–

(

–

) for 12–20 minutes, shaking every 5 minutes until golden brown. 

Method:

In a bowl, combine soya granules, peas, cauliflower, beans, carrot, yoghurt, all dry spices, and salt.

Mix well until evenly coated.

Cover and marinate for 15–20 minutes.

Heat ghee in a pan.

Add cardamom, cinnamon, bay leaf, and cloves; sauté until aromatic.

Add air-fried birista and sauté lightly.

Add ginger-garlic paste and cook until the raw smell disappears.

Stir in chilli–coriander paste and sauté for 30–40 seconds.

Add the marinated mixture.

Cook on medium heat for 10–15 minutes, stirring occasionally, until the kheema is well cooked and the masala is well combined.

Switch off the heat and keep ready for layering.

Cool slightly and blend into a smooth paste.

Strain for a silky texture.

Heat oil, add the gravy, and simmer for 8–10 minutes until thick and glossy.

Adjust salt and add a pinch of honey if needed.

Step 3: Final Finish (No Cream)

Ingredients:

Roasted paneer tikka

Protein yoghurt (whisked): 3 tbsp

Kasturi methi: 1 tsp

Garlic (finely chopped): 1 tsp

Red chilli powder: ½ tsp

Oil: 1 tsp

Fresh coriander: for garnish

Method:

Lower the heat completely.

Slowly add whisked yoghurt while stirring continuously (to prevent curdling).

Add paneer tikka and mix gently.

Simmer for 2–3 minutes only.

 Light Tadka

Heat oil

Add garlic and sauté until lightly golden

Switch off the heat, then add red chilli powder and kasturi methi

Pour over the curry

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Veg Stuffed Idlis

 Ingredients for Veg Stuffed Idli's Batter

1 cup Idli Rava (rice semolina, idli rawa)

1/4 cup poha (beaten rice)

1/4 cup urad dal

Salt, to taste

Ingredients for Wedge Stuffed

1/2 cup chopped mixed vegetables (carrot and beans,)

1/4 cup boiled green peas

2 tsp oil

1/2 tsp urad dal

1/2 tsp mustard seeds (rai/sarson)

3 to 4 curry leaves

1 1/2 tsp chopped green chillies

Salt, to taste 

 

How to make a batter of veg stuffed idli

1. Soak the idli rava, poha and urad dal in sufficient water in a bowl for 2 hours and strain well.
2. Blend in the mixer using 1/2 cup of water until smooth.
3. Put the mixture in a deep bowl, add salt and mix well. Cover with a lid and set aside for fermentation in a warm spot for 6 to 8 hours.

 Method of making Veg Stuffed

1. Heat the oil in a broad non-stick pan, add the urad dal, mustard seeds and curry leaves and sauté on a medium heat for a few seconds.
2. When the seeds crackle, add the green chillies, vegetables and salt and sauté on a medium flame for 2 to 3 minutes. Keep aside.

How to make Veg Stuffed Idli

1. Put about 1 tbsp of idli batter in each greased idli moulds. Add the 1 tsp of vege stuffed mixture prepared on top of the idli batter and finally add 1/2 tbsp of the idli batter to the top.
2. Steam in the steamer for 12 minutes.
3. Allow the idli to cool slightly and then demold them using a spoon.
4. Repeat steps 1 to 3 to make a batch.
5. Serve hot with veg stuffed idli sambhar and coconut chutney.  

    

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Avil kolkattai

 Ingredients and Preparations

Thick avil 2 cups, wash well and soak for 10 minutes

Heat 2 tbsp oil, add mustard seeds ½ tsp, urad dal 1 tbsp, chana dal 1 tbsp, hing

Ginger finely chopped ½ tsp, green chilies finely chopped to taste, onion 1 finely chopped, mix all well, add grated carrot ½ cup , beans finely chopped 1-2 tbsp mix well, fry for 2 minutes

Add this to the soaked avil, add grated coconut ¼ cup, salt to taste, coriander leaves mix well, make kolakattai , steam for 10 minutes. Serve hot with chutney of your choice.

 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs