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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Lauki Kofta curry

 

 Ingredients for Kofta

 washed, peeled & grated bottle gourd  1 1/2 cup

besan/ gram flour  5 tbsp

rice flour  2 tbsp

turmeric pdr  1/4 tsp

green chili finely chopped

 ginger-garlic paste  1/2 tbsp

onion finely chopped  2 tbsp

oil for frying

salt to taste

 For gravy

tomatoes  2 

cashews 2 tbsp soaked in warm water for 20 minutes

cumin seeds  1/2 tsp

1/2 tbsp ginger-garlic paste

onion 2 medium finely chopped

1 tsp coriander pdr

1/2 tsp red chili pdr

1/2 tsp garam masala pdr

1/4 tsp turmeric pdr

1/4 cup thick curd- not sour

oil 2 tbsp

water 3/4 cup

salt to taste

 

Method for Kofta: 

 Peel and grate lauki. Squeeze out the water completely and keep that water for making gravy.

Take squeezed grated lauki in a large bowl. Add gram flour, rice flour, turmeric powder, ginger-garlic paste, finely chopped green chili, finely chopped onion and salt.

Mix all ingredients well. Mixture should have a thick consistency to make round shaped balls. If it is watery then add 1-2 teaspoons gram flour and mix. Do not keep this mixture idle for long time since lauki releases water over time and it will make mixture soggy and you will not be able to make the kofta balls. 

 Grease your palms with oil and divide mixture into 10 to 12 portions. Take each portion and turn it into round shaped balls. 

 

Heat oil in a frying pan over medium flame for deep frying. When oil is medium hot, add 3-4 balls at a time. Stir occasionally and deep-fry until they turn light golden brown and crisp. Take them out using slotted spoon, drain excess oil and place them over kitchen tissue on a plate.

Method for gravy

Blanch the tomatoes and crush them with cashew nuts to make tomato-cashew puree.

Heat 2-tablespoons oil in saucepan over medium flame. Add cumin seeds and cook until they sizzle, 7-10 seconds. Add ginger-garlic paste and stir-fry for 30-40 seconds. Add chopped onion and stir-fry until it turns light pink in colour.

Add tomato-cashew puree and mix well. Stir-fry for 3-4 minutes.

Add red chili powder, coriander powder, garam masala powder, turmeric powder and salt (add for gravy). Mix well and stir-fry for a minute.

 Add thick curd and mix.

 Stir-fry for a minute.

Add lauki water (kept in step-2) and 1/2-cup water and cook over medium flame for 3-4 minutes. Stir in between occasionally.

Add fried kofta balls to the gravy.

Cook for 5-6 minutes and turn off flame. Transfer it to a serving bowl and garnish with coriander leaves.

 

 

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Indian Curried Green Lentils Dal

 Green lentils – You can substitute with with other types of lentils such as red lentils, split peas, french lentils (puy lentils) which a variety of green lentils. It is slightly smaller in size, darker in colour. 

Cumin seeds or mustard seeds

 Optional:

Green leaf veggies – optionally stir in baby spinach or kale once the dal is cooked for extra flavour and nutrition.

Coconut milk or cashew cream – if you can not handle spicy food, stir in some in the end for a creamy lentil dal.

 

Ingredients  

• 1 cup Green lentils dry
• 1 medium Onion
• 1 tbsp garlic- ginger paste
• 2 small green chilies chopped
• 2 tbsp oil
• 1 tsp cumin seeds / jeera
• 1 tsp red chili powder
• 1 tsp turmeric powder
• 1 tbsp ground coriander and cumin
• ½ tsp garam masala
• ¼ cup tomatoes
• 1 tbsp lemon juice
• hing 1/4 tsp

Garnish

• 2 tbsp coriander leaves cilantro

Instructions 

Cooking the green lentils

• Thoroughly wash dried green lentils under clean running water. You need to wash the lentils as they often contain debris and dirt.

Instant Pot

• I used my instant pot pressure cooker to cook the lentils. Place the lentils in the inner pot with enough water to cover the lentils. Cook the lentils for 5 minutes on high pressure with natural pressure release.
  OR Pressure cook  depends on the type of dal you're using 3-5 whistles
  

Stovetop

• To cook the green lentils on the stove, place in a saucepan with water that covers the lentils. Bring the water to a boil then reduce to heat to medium-low, cover with a lid and cook until the lentils are creamy. Do not cover too tightly as the water may boil over and spill. This will take around 20-30 minutes. Ensure you add more water if required.

Making the green lentil curry

• In a pan, heat oil on medium heat. Once hot, add the cumin seeds and asafoetida/ hing if using.
• As the cumin seeds crackle, add in the onions and sauté for 1-2 minutes.
• Then add in the ginger-garlic paste, green chilies and tomatoes.
• Optionally add coriander stems.
• Allow the tomato mixture to reduce a bit then add the spices – turmeric, dhana jeera, red chili powder, garam masala.
• Tip in the cooked lentils with a little water if too thick and salt. Cook for another 5 minutes then turn off the heat.
• Squeeze lemon juice and sprinkle chopped coriander leaves before serving.
   
   

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