Healthy Gobhi Aloo Matar Masala

Ingredients:

1. Phool Gobhi/ Cauliflower - 1

2. 2 medium size potatoes
3. Green peas - 1/2 katori
4. 2 medium size onions

5. Green chilly - 1

6. Finely chopped ginger - 1/2 spoon
7. Red chilly powder - 1/2 tbl spoon
8. Turmeric powder - 1/4 tbl spoon
9. Coriander powder - 1 tbl spoon
10. Sabzi Masala (Available in market) - 1 tbl spoon
11. Salt to taste

12. Refined oil - 1 large spoon

13. Whole jeera/Cumin seeds

Serves: 3-4 people

Method:

1. Take out cauliflower florets and dip them in warm water with some salt for some time.
2. In wok(kadahi) heat oil and add cumin seeds and let them splutter.
3. Add finely chopped green chilly and ginger and saute for 30 seconds.
4. Put finely chopped onion in the wok and saute n slow flame for 3-4 mins or till onions change colour to golden brown.
5. Add coriander powder, red chilly powder, coriander powder and 1/2 katori water to release the flavours. Mix well.
6. Put diced potatoes and salt. Cover and cook for 5 mins on slow flame.
7. Now strain cauliflower properly to remove all contents of water and add to the wok. Also add peas. Mix well and again cover and cook for 8-10 mins while stirring in between.
8. Put Sabzi Masala and cover and cook for another 2 mins then turn off the flame.
9. Garnish with chopped fresh coriander and serve hot with paranthas or chapati.

Tip: You can avoid peas to make healthy and delicious Gobhi Aloo.

Veg Soya Kababs

The soya kababs are a very healthy snack option for those trying to loose weight as it is rich in protein and does not contain carbs like potato.

Ingredients:

1. Soya granules - 2 cups

2. Boiled peas - 1/2 cup

3. 1 medium onion
4. 1 green chilly
5. Besan/Gram flour - 4 big spoon
6. Chilly powder - 1/2 tbl spoon
7. Coriander powder - 1 tbl spoon
8. Roasted jeera/cumin powder - 1/2 tbl spoon
9. Garam masala - 1/4 tbl spoon
10. Chaat masala - 1/2 tbl spoon
11. Chopped ginger - 1 tbl spoon
12. Fresh coriander - 3 big spoon
13. Salt to taste
14. Refined oil - 2-3 spoon

Serves: 5-6

Method:

1. Soak soya granules in boiling hot water for 5 mins and then strain them by removing extra water.
2. In a pan heat 1 spoon refined oil and add finely chopped onion to it. Saute the onion till it turns light pink in colour.
3. Put finely chopped ginger and green chilly in this and saute again for 2 mins.
4. Put gram flour/besan and saute it for 3-4 mins so that besan is cooked properly.
5. Now add red chilly powder, coriander powder, cumin powder, chaat masala and garam masala to the pan and mix well.
6. Mash the peas and add them to pan and mix well.
7. Add soaked soya granules to the above and 1/2 katori water. Mix well so that mixture is properly binded.
8. Turn off the gas and take out mixture in a bowl and let it cool.

9. Add salt and green coriander to the mixture and mix well. If you find mixture is a little wet then you can add some bread crumbs or oats to improve the texture. Bread crumbs and oats soaks extra moisture.

10. Make round shaped kabas from this mixture.

11. Heat 2 spoon oil in a non stick pan and shallow fry the kababs on slow flame from both sides.

12. These can be served with mint chutney or tomato ketchup.

Vegetable Sooji Upma

Ingredients:

1. Sooji/Semolina - 1 cup
2. 1 medium size onion

3. Peas - 1/2 katori

4. 2 medium size carrots
5. Green chillies - 2
6. Dry whole red chilly - 2
7. Chana daal/bangal gram soaked overnight - 2 spoon
8. Mustard seeds - 1 tbl spoon
9. Kari patta - 2 spoon
10. Red chilly powder - 1/4 tbl spoon
11. Salt to taste
12. Refined oil - 2 spoon

Serves: 2-3 people

Method:

1. Take a wok/kadahi and heat oil in it.
2. Once oil is warm enough add mustard seeds in it and let them splutter.
3. Add slitted green chillies and dry red chillies to this and saute for 30 seconds.
4. Add kari patta and saute for another 30 seconds.
5. Now put the soaked chana daal in the wok and cook on slow flame for 2 mins.
6. Thinly slice the onions and put them in wok. Let them saute on slow flame while stirring in between.
7. In another deep pan heat 2 1/2 cups of water and put peas and chopped carrot in it. also put some salt and red chilly powder. Let this boil on slow flame for 5 mins or till peas and carrots are cooked.
8. In the wok, once onions have changed color to light pink add sooji/semolina and cook it on clow flame for 4-5 mins while constantly stirring it.

9. Put little salt in this and mix well. While putting salt keep in mind that we have also added some salt to water while boiling peas and carrots.

10. Add the boiled water (with peas and carrot) to the wok and mix well till you have thick dry sooji upma.
11. This can be served hot or cold in breakfast with curd or imli chutney.

Matar Methi Malai

Matar methi malai is a unique combination of methi (fenugreek) and peas in a creamy gravy which is a good way to feed fenugreek to those who does not like the green vegetable otherwise.

Fenugreek needs to be cleaned thoroughly before cooking as it contains a lot of mud and has very thick stems. Wash it under running water to get rid of the soil and spread it on a newspaper to dry.

Fenugreek can also be cleaned and dried in sun to preserve it for later use. This dried fenugreek can either be used for any authentic methi recipe or as a herb in other Indian gravy to add flavor and aroma.

Ingredients:

1. Methi/Fenugreek leaves - 1 cup

2. Boiled peas - 3 cups

3. 1 medium size onion

4. Garlic cloves - 5-6

6. Green chilly paste - 1 tbl spoon

7. Cumin/Jeera seeds - 1 tbl spoon

8. Maida/Refined flour - 2 spoon

9. Fresh cream - 2 cups

10. Dry fenugreek leaves/ Kasoori methi - 1 tbl spoon

11. Salt to taste

12. Refined oil - 1 spoon

13. Butter - 2 spoon

14. Coriander powder - 1 tbl spoon.

Serves: 3-4 people

Method:

1. Chop the methi leaves very finely and blanch them
(Blanching means : boil some water in pan and once it has reached its boiling point add methi leaves to it. Keep it for 3-4 mins, strain it and put it under cold water to retain green colour of methi)
2. In a wok (kadahi) add oil and butter and let it heat.
3. Put cumin seeds and let them splutter.
4. Crush the garlic cloves and add to the wok. Put green chilly paste after this and let it saute for 1 min.
5. Chop the onion very finely and add to wok. Saute for 3-4 mins or till onions turn light pink.
6. Add blanched methi to the above and put some salt and coriander powder. Cook this on slow flame till methi is completely done and dry.
7. Add boiled peas to this and mix well.
8. Mix maida in cream and stir well so no lumps are formed.
9. Put this maida and cream mixture in wok while keep stirring on low flame.
10. Put crushed kasoori methi leaves and turn off the flame.
11. The consistency of this can be made as per your requirement by adding some milk if required.
12. Serve hot with paranthas or tandoori roti.

Dahi Bhindi

Dahi Bhindi is a curry variation of bhindi or okra which is cooked in curd and besan (gram flour) gravy.

Ingredients:

1. Bhindi - 1/2 kg

2. Curd - 1 1/2 cup                                             

3. Besan/Gram flour - 1 large spoon

4. Red chilly powder - 1 tbl spoon

5. Mustard seeds - 1/2 tbl spoon

6. Cumin/Jeera seeds - 1/2 tbl spoon

7. Saunf/Fennel seeds - 1/2 tbl spoon

8. Curry leaves - 2 spoons

9. Salt to taste

10 Refined oil - 2 spoon

Serves: 3-4

Method:

1. Chop bhindi in round pieces.

2. In a bowl take curd and put 1 spoon salt and red chilly powder and mix well.

3. Put besan in the bowl and 1 cup water and mix well so that lumps are not form and mixture is of smooth consistency.

4. In pan heat some oil and put mustard seeds and cumin seeds.
5. Once the seeds have crackled put saunf seeds and let them splutter.
6. Put curry leaves in pan and saute for 30 seconds.
7. Put chopped bhindi in pan and some salt. Turn the flame to low.
8. Put the curd mixture in this and stir well on slow flame. Once curd mixture is added constant stirring should be done.
9. Cook this till bhindi is tender and completely cooked. This can be served with chapati or rice.

Stuffed Bhindi

Bhindi or Okra is a very summer vegetable and is very popular among kids.

Ingredients:

1. Bhindi or Okra - 250 gms
2. Baby onions or shallots - 6-8
3. Coriander powder - 4 tbl spoon

4. red chilly powder - 1 tbl spoon

5. Chaat masala - 1 tbl spoon

6. Amchoor/Dry mango powder - 1/2 tbl spoon

7. Roasted jeera/cumin powder - 1/2 tbl spoon

8. Salt to taste

9. Refined oil - 2 tbl spoon

10. Mustard Oil - 3 spoon

Serves: 2-3 people

Method:

1. Chop the head of okra and slit it length wise.
2. Slit the onions to make a plus sign.
3. Mix all the dry spices with 2 spoon refined oil.
4. Stuff the mixed masala in bhindi and inside the shallots.
5. Heat mustard oil in a flat bottom pan and let it burn for 2-3 mins or till the time oil releases its smell.
6. Put the bhindi and shallots in pan and cook on slow flame for 12-15 mins while stirring in between.
7. Once bhindi is 95% cooked add the remaining mixed masala to the pan and mix.
8. Cook for another 2-3 mins or till the time bhindi is done. Serve hot with chapatis.

Masala Tinda/Apple Gourd

Apple Gourd or tinda is a typical summer vegetable which is light on our digestive system. There are various ways in which this can be cooked. Here I am quoting the recipe of masala tindas.

Ingredients:

1. Medium or small sized tindas - 1/2 kg

2. 3 medium sized onions

3. 2 green chillies

4. red chilly powder - 1/2 tbl spoo

5. coriander powder - 2 tbl spoon

6. Turmeric powder - 1/4 tbl spoon

7. Amchoor/dry mango powder - 1/2 tbl spoon

8. Chaat masala - 1/2 table spoon

9. Garam masala - 1/4 tbl spoon

10. Whole Jeera - 1/2 spoon.

11. Roasted jeera powder - 1/4 tbl spoon.

12. Salt to taste

13. Dry kasoori methi leaves - 1/2 spoon

14. Fresh coriander - 3 spoon

15. Oil to cook - 2 spoon

Serves: 2-3 people

Method:

1) Peal the tindas and dice them in medium size psc.

2) Slice the 3 onions thinly.

3) Take a pan and put 2 spoon refined oil in it.

4) Once the oil is hot put whole jeera seeds and let it crackle.

5) Slit the green chillies from centre and add to the oil.

6) Put sliced onions in the above and cook for 2-3 mins on slow flame or till the onions are light pink in colour.

7) Add diced tindas/apple gourds to the pan. Cover and cook for 8-10 mins while stirring in between. If required put 2-4 spoon water in between.

8) Once tindas are tender and 3/4 done add all salt, turmeric powder, coriander powder, red chilly powder, amchoor powder, chaat masala and roasted jeera(cumin) powder. Put 2 spoon water cover and cook on slow flame for 5 mins.

9) Put garam masala and crushed kasori methi leaves. Again cover and cook till the tindas are cooked to perfection (5-8 mins). Add water if required. (This is a dry dish so add only little water to cook the tindas).

10) Once tindas are cooked perfectly turn off the gas and put fresh coriander leaves. Serve hot with chapatis.

Tip: To check if tindas are cooked try breaking it with the spoon. If it is soft and breaks in two psc easily with the spoon it is cooked.

Veg Soy Keema Matar/Nutri Matar

Soy is a rich source of protein and a great substitute for non veg, especially chicken. It is a low fat food and a healthy option for those who have high cholesterol or who wants to reduce weight.

Ingredients:

1. 1 cup soy granules

2. 1/2 cup boiled peas

3. 2 large onions

4. 1 large tomato

5. Whole jeera seeds - 1/2 tbl spoon

6. Coriander powder - 1 tbl spoon
7. Red chilly powder - 1/2 tbl spoon
8. Garam masala - 1/4 tbl spoon
9. Salt to taste

Serves: 3-4 people

Method:

1. Boil 4 cups water and put soy granules in it with 1/2 spoon salt. Let this boil for 4-5 mins on slow flame. Strain soy granules and wash with cold water. Keep aside.
2. Grind onions coarsely. This should not be a thin paste.
3. Heat 2 spoon refined oil in a pan and add whole jeera seeds to it. Let jeera crackle.
4. Add grounded onions and cook on slow flame while stirring in between.
5. When onions are cooked to light brown then put 1/2 katori water to it.
6. Put coriander powder and red chilly powder to this. Cover and cook for 5 mins on slow flame.

7. Puree the tomato and add to onions. Cover and cook this for 7-8 mins (or till oil separates from tomatoes).

8. Add little salt to this followed by boiled soy granules and boiled peas.
9. Put garam masala, cover and cook for 5 mins till the water has evaporated.
10. Serve hot with chapatis.

Tip: Be careful while adding salt as we have added some salt while boiling the soy granules.

Stuffed Karela/Bitter Gourd With Raw Mango

Karela or bitter gourd, though bitter, is extremely good for health. It is a low calorie food and provides only 17 cal per 100gms. It is known to reduce blood sugar levels and is a great source of both folic acid and vitamin C. It also simulates good digestion.

Ingredients:

1. 10 medium size karelas/bitter gourds

2. 6 medium size onions

3. 1 raw mango/carry
4. red chilly powder - 1 tbl spoon
5. Coriander Powder - 3 tbl spoon

6. Garam Masala powder - 1/2 tbl spoon

7. Raw mango powder/amchoor - 1/2 tbl spoon

8. Chaat Masala - 1/2 tbl spoon
9. Whole jeera - 1/2 spoon
10. Salt - to taste
11. Mustard Oil - 4 spoon
12. Refined Oil - 2 spoon

Serves:  3-4 people

Method:

1. Peal karelas and slit them to remove the seeds. Do not throw the peal of karela, instead keep it in a separate container.
2. Sprinkle some salt on karelas and its peal and keep aside for 3-4 hours.
3. Grind 3 onions and raw mango together in a grinder.
4. In pan heat 2 spoon refined oil and put jeera.
5. Once jeera has crackled put onion and raw mango paste in this and let it cook.
6. Once onions have changed colour to light brown put 1/2 spoon red chilly powder, 1 spoon coriander powder, 1/4 spoon raw mango powder, 1/4 spoon garam masala and salt to taste. Let this cook for another 2 mins and then turn off the gas. Let this mixture cool.
7. In a wok (kadahi) heat 2 spoon mustard oil for 2-3 mins or till oil releases its smell.
8. Was the slitted karelas to remove salt and put them in kadahi. Cover and let cook for 10-15 mins on slow flame (or till the karelas are cooked and have changed colour to dark green) while stirring in between.
9. Once the karelas have cooled down stuff them with onion and raw mango mixture.
10. Roughly chop remaining onions in thick slices.
11. Was the karela peal to remove the salt.

12. Heat 2 spoon mustard oil in wok and add karela peal to it. Let this cook for 5-7 mins or till it changes its colour to dark green on slow flame.

13. Add sliced onions and let cook for another 4-5 mins on slow flame.

14. Once onions have changed color to light pink add 1/2 spoon red chilly powder, 2 spoon coriander powder, 1/4 spoon dry mango(amchoor) powder, 1/2 spoon chaat masala, 1/4 spoon garam masala and salt to taste.

15. Add stuffed karelas to this, cover and cook for 5-7 mins.
16. Karelas are ready. They can be served hot or cold with chapatis.