By Kejal Sheth
Nutritionist, Weight Management Expert and Founder of Nutrivity.in
1. Handva with a twist
| Green moong dal + udad dal | ¼ cup |
| Carrot, green peas, French beans, bottle gourd (Chopped and boiled) | ½ cup |
| Semolina | ¼ cup |
| Besan | 2 tbsp |
| Curd | ½ cup |
| Coriander | 10 g |
| Green chilli paste | ½ tsp |
| Ginger garlic paste | ¼ tsp |
| Salt | As per taste |
| Olive oil | ½ tsp |
| Sesame seeds | ¼ tsp |
| Mustard seeds | 1/8 tsp |
- Combine the drained dal and ¼ cup of water in a mixer and blend to a coarse paste.
- Transfer the mixture into a deep bowl, add semolina, besan, coriander , green chilli paste, garlic ginger, salt and mix well.
- Heat oil in a non-stick pan and add mustard seeds, sesame seeds while saute it for a few seconds.
- Pour the batter over it and spread evenly.
- Cook for 10 minutes on a low flame until the base turns golden brown and crisp.
- Flip it over and cook until crispy on both the sides.
- Serve immediately with green chutney.
2. Amaranth veggie pilaf
| Cooked amaranth grain | ½ cup |
| Sweet onion (small diced) | ¼ cup |
| Assorted vegetables | ½ cup |
| Cumin seeds | ½ tsp |
| Paneer (cubed) | ¼ cup |
| Biryani masala | 1 tbsp |
| Ginger garlic paste | ½ tbsp |
| Saffron | 2-3 strands |
| Chopped cilantro and mint | 2 tbsp |
| Olive oil | 2 tsp |
- Cut the assorted veggies in bite size pieces. Cut the paneer into small cubes and set aside.
- In a pressure cooker, add some oil and cumin seeds. Next add in the ginger garlic paste and saute for 30 seconds.
- Add the vegetables and paneer, biryani masala, salt and cooked amaranth once the veggies are tender.
- Add little water and cook well for 2-3 whistles. Top it up with cilantro and mint leaves.
- Serve with your favourite raita or just simple curd.
3. Spinach and soy balls
| Spinach leaves (finely chopped) | 150 g |
| Soy flakes | ¼ cup |
| Almond powder | 2 tbsp |
| Bread crumbs | 1 tbsp |
| Paneer (grated) | 50g |
| Red chilli flakes | ½ tsp |
| Salt and pepper | To taste |
| Olive oil | 1 tsp |
- Dry roast the soya flakes over a medium heat. Cool and grind to a powder.
- In a large mixing bowl, ground soya flakes almond powder, bread crumbs, paneer, red chilli flakes, salt and pepper and make a dough. Divide the mixture into lemon size portions and make balls
- Preheat the oven at 200 degree. Grease the baking sheet with little oil. Bake spinach balls in a pre-heated oven for about 20 minutes or till outer layer turns crisp and brown.
4. Black bean and hummus wrap
| Onion (chopped) | 1 small |
| Bell pepper (chopped) | ½ cup |
| Sliced mushrooms | ¼ cup |
| Roasted red bell pepper hummus (homemade) | ½ cup |
| Whole grain tortilla or Roti | 1 big |
| Black beans (rinsed, drained and boiled) | ¼ cup |
| Fresh spinach | 4-7 leaves |
- Lightly cook the tortilla on both the sides on a non-stick tawa and keep aside.
- In a pan, saute onions until translucent. Add in bell peppers followed by mushrooms.
- To assemble the wrap, spread 2 tbsp of hummus on the wrap, add all the veggies, beans and spinach leaves. Roll into a burrito.
- Place it on a preheated baking tray. Bake for 8-10 minutes. Serve the wrap warm and serve with salsa.
