Avocado & Chickpea Sundal

  

Boiled kabuli chana and avocado pieces are tossed with curry leaves, mustard seeds, pinch of asafoetida, and fresh coconut. This South Indian temple-style preparation offers an effortless fiber-rich, high-protein side dish packed with clean flavours.  

 

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Spiced Roasted Chickpeas

  

Tossed in turmeric, chaat masala, and a touch of olive oil, roasted chickpeas are a stellar alternative to greasy pakoras. They deliver a potent punch of plant-based protein and fiber, keeping you full and energized throughout dreary afternoons.

Boil and drain chickpeas, add the flavours of your choice, you can bake in Air fryer or oven @ 180-200 C for 10-12 minutes. Plant protein and fiber good for health, will keep hunger pangs away. 

 

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Turmeric chickpea and vegetable rice bowl- Anti-inflammatory food

Ingredients

½ cup cooked brown rice

½ cup boiled chickpeas

1 cup chopped vegetables such as cauliflower, carrot and capsicum

¼ tsp turmeric

½ tsp jeera pdr

Black pepper pdr to taste

1 tsp oil

A squeeze of lemon

A handful of coriander leaves chopped

Salt

How to make it:

Toss the vegetables and chickpeas with  oil, turmeric, cumin, black pepper and salt. Roast or sauté until the vegetables are tender and lightly browned. Spoon them over the rice and finish with lemon and coriander. Mix well and serve hot with cucumber raita and roasted papad to complete the meal.

 

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Black Chana And Sweet Potato Tikki

  

Ingredients

Boiled chickpeas – 1 cup (soak it for 8 hours and then pressure cook)

Sweet potato – 1 medium sized 

Carrot – 1 medium (grated) 

Coriander – 1 cup finely chopped

Flax seed powder – 1 tbsp 

Lemon juice – 1tbsp 

Ginger garlic paste – 1 tbsp 

Green chilli – 1 finely chopped

Chili powder – 1 tsp 

Salt as per taste 

Oil for frying the tikkis     

 

Preparations       

Strain the boiled chickpeas to remove the excess water and blend in a mixer. It should be a dry, coarse paste.

In a mixing bowl, grate the sweet potato and add the chickpea paste along with grated carrot, flax seeds powder and coriander. Give it a gentle mix.

Add the spices, green chilli, ginger garlic paste, lemon juice, salt and chili powder. Use your hands and mix well.

Apply some oil on your palms and make small flat tikkis.

Brush some oil on the pan and roast the tikkis. After they turn golden brown and crisp on one side, flip them over and cook till golden brown.

Your Sweet Potato & Chickpea Tikkis are ready! Enjoy them with a curd dip.                                        

 

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Avocado Cucumber Salad

This no-cook salad is a summer lifesaver. Toss diced avocado with chopped cucumber, onions, and cherry tomatoes. Add a dressing of lemon juice, olive oil, salt, and pepper. It’s hydrating, crunchy, and light. You can even add boiled chickpeas for extra protein.These ingredients you can add as per your taste and the number of people to whom you want to serve. In case you're making for yourself, then the remaining avocado sprinkle with lemon juice and a slice of onion, store in an airtight container in the fridge. In case you don't have boiled chickpeas, if you've boiled red/white beans or cooked whole green moong, or moong sprouts,you can add that. In case you want more crunch add some coarsely powdered peanuts last before serving.

 

 

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Protein and fiber rich Poha

 Ingredients

poha 1bowl wash it well, drain and keep aside

onion 1 finely chopped

tomato 1 finely chopped

green chilies 2-3 finely chopped as per taste

curry leaves 1 sprig finely chopped

coriander leaves finely chopped 1-2 tbsp

lime juice as per taste

salt to taste

boiled white chickpeas 1/2 cup

peanuts 1-2 tbsp

chana dal 1 tbsp

urad dal 1 tbsp

mustard seeds 1/2 tsp

jeera 1/2 tsp

hing little

ginger finely chopped 1 tsp

turmeric pdr 1/4 tsp

oil 1 tsp

 

Preparations

in a kadai heat oil, add mustard seeds and jeera, once it crackles, add the dals, peanuts fry well till dals are golden, add curry leaves, ginger,hing fry well, add chilies, onion wee bit of salt for the onion to fry well,

once onion if light brown, add tomatoes fry well adding some turmeric pdr, once tomatoes are cooked, add the boiled  chana, mix well adding 1 tsp of water, let it cook for 2 minutes on low flame

add poha, salt mix well adding half of the chopped coriander leaves,keeping rest for garnishing.

mix well, cover and let it cook for 2 minutes on very low flame

remove from the gas, add lime juice mix well, garnish with coriander leaves and serve hot.

NOTE- you can add peas, cauliflower, potatoes, carrot also, that's what I used to do adding as much vegetables or even more than poha.

This snack will give you carbs, protein, vitamins, fiber and minerals, iron from poha. It will be more nutritious if you can cook with red poha to get more iron. 

 

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Beetroot Hummus

 Ingredients

boiled chickpeas 1 cup

boiled beetroot 1/2 cup chopped

tahini 2 tbsp 

olive oil  2 tbsp

garlic 1 clove

lemon juice 2 tbsp

salt to taste

 

Method

Add chickpeas, beetroot, tahini, garlic, lime juice and salt in a blender .

Blend to a smooth paste adding olive oil for a creamy texture.

adjust seasoning and consistency with a tbsp of water if needed

transfer to a bowl, drizzle with olive oil and serve with Pita or crackers.

 

 

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Beet-chickpeas stir fry

  

Ingredients

1 cup beetroot grated

1 cup cooked chickpeas (garbanzo beans)

1 small onion finely chopped

1 tsp ginger minced

½ tsp jeera/ cumin

½ tsp red chili pdr

¼ tsp turmeric pdr

½ tsp garam masala pdr

juice of half lime

1 tbsp coriander leaves finely chopped

1 stalk curry leaves

salt to taste

2 tsp oil

 

Preparations Wash and soak Kabuli Chana (chickpeas) for 6-8 hours. Cook chickpeas in a pressure cooker for 4-5 whistles till soft and properly cooked. Drain excess water and keep it aside. Heat oi in a pan and add jeera (cumin) seeds. Let jeera seeds to crackle. Add curry leaves and ginger, and sauté for 30 seconds, until the raw smell of the ginger has disappeared.Then add onion and saute for 2 minutes till they turn light brown. Then add grated beetroot, red chili powder, and turmeric powder. Mix well and cook for another 2 minutes till beetroot turn soft.  Add the cooked chickpeas, garam masala powder, salt, and give a quick stir. Cover and cook for the next 3-4 minutes over low flame with the lid on. Add lemon juice, garnish with cilantro (coriander) leaves and mix well. Serve beetroot & chickpeas curry along with steamed rice or any bread/ roti with raita.

It is easier and faster to cook beets when it is grated. 

 

 

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Barnyard millet cutlets

 Millets are now become a status symbol, actually they're the healthiest grain which are reborn to the many unknown in the world about their worthiness, full of nutrients, gluten free, grows easily in parched land too. These small grains can be eaten cooked like rice, or mixed with veges as pulao or as cutlets and many more.

Ingredients 

barnyard millets cooked 1 cup

garlic chopped 1 tsp

ginger finely chopped 1 tsp

green chilies finely chopped  to taste

finely chopped  onion 1

chickpeas boiled 3-4 tbsp

edamame/ green peas boiled 3-4 tbsp  

salt to taste

oil 3-4 tbsp divided

coriander leaves finely chopped 1-2 tbsp

roasted small millets and sesame seeds lightly crushed 5-6 tbsp to coat the cutlets to fry

 

Instructions

in a pan heat 1 tbsp oil, add garlic, ginger, green chilies, onion, hing, little salt, fry well.

add the fried ingredients to the cooked barnyard millet, along with salt to taste, crushed chickpeas and edamame, coriander leaves, besan little to bind well.

shape into cutlets, coat in crushed sesame and millet, shallow fry in hot oil.

serve hot with some apple-plum chutney and spicy coriander chutney. 

 

 

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Benares chaat

 INGREDIENTS

FOR COVERING

maida/ all purpose flour 1 cup

salt a pinch

 ghee  1 tbsp

fine rava  1 tbsp

rub ghee into flour mixture with salt n rava well

now add water to make a soft dough, cover and rest for 15 minutes

OTHER INGREDIENTS

boiled chickpeas 1 cup

oil 1 tbsp

ajwain 1/2 tsp

hing little

red chili pdr 1 tsp

turmeric pdr 1/4 tsp

coriander pdr  1 tsp

jeera pdr 1 tsp

chaat masala 1 tsp

ginger-garlic paste 1 tbsp 

In a pan heat oil, add ajwain, once it crackles, add hing, all the dry masalas, fry well along with ginger-garlic paste well for 2 minutes on low flame stirring well.

add boiled chickpeas, along with some ginger cut into julienne. mix well adding salt to taste.

remove and keep aside

cut 1 onion fine

tomato 1 chopped fine

green chili 1-2 chopped fine

coriander leaves chopped fine

chaat masala pdr

tomato chutney 

lime juice

sev to serve

METHOD
 

take some dough, roll out into a big roti, cut small rounds.

now in each puri, apply water all around, fold into 1/2, apply water on all folded parts, fold into a small triangle. when all puris are thus made ready, fry on medium hot oil till crisp, drain and keep aside.

TO ASSEMBLE
in a leaf katori put one fried triangle, crush it lightly, put some boiled chana, onion, tomato, tomato chutney,  coriander leaves, chaat masala and top with some sev, squeeze some lime juice all over if desired.

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