By Kejal Sheth
Nutritionist, Weight Management Expert and Founder of Nutrivity.in
1. Handva with a twist
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Green moong dal + udad dal
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¼ cup
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Carrot, green peas, French beans, bottle gourd (Chopped and boiled)
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½ cup
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Semolina
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¼ cup
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Besan
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2 tbsp
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Curd
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½ cup
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Coriander
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10 g
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Green chilli paste
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½ tsp
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Ginger garlic paste
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¼ tsp
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Salt
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As per taste
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Olive oil
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½ tsp
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Sesame seeds
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¼ tsp
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Mustard seeds
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1/8 tsp
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- 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
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Cooked amaranth grain
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½ cup
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Sweet onion (small diced)
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¼ cup
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Assorted vegetables
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½ cup
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Cumin seeds
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½ tsp
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Paneer (cubed)
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¼ cup
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Biryani masala
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1 tbsp
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Ginger garlic paste
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½ tbsp
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Saffron
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2-3 strands
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Chopped cilantro and mint
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2 tbsp
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Olive oil
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2 tsp
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- 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
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Spinach leaves (finely chopped)
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150 g
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Soy flakes
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¼ cup
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Almond powder
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2 tbsp
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Bread crumbs
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1 tbsp
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Paneer (grated)
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50g
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Red chilli flakes
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½ tsp
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Salt and pepper
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To taste
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Olive oil
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1 tsp
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- 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
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Onion (chopped)
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1 small
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Bell pepper (chopped)
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½ cup
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Sliced mushrooms
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¼ cup
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Roasted red bell pepper hummus (homemade)
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½ cup
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Whole grain tortilla or Roti
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1 big
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Black beans (rinsed, drained and boiled)
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¼ cup
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Fresh spinach
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4-7 leaves
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- 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.
