Category Archives: Healthy Indian Recipes

  • 0

Turnip leaves Mallung/Mallum (Sri Lankan simple stir-fry with greens)

Category:Healthy Indian Recipes,Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Recipes- Side Dish Tags : 

I love trying out different cuisines and have been lucky to have wonderful neighbours from whom I have learnt different cooking styles. My love for Sri Lankan cuisine started back in the US when we lived in Minnesota for a brief period. There was one Sri Lankan restaurant in the neighbourhood and we loved the fiery food there. Though it is similar to South Indian cuisine(especially Kerala cuisine), they are heavy on the spices and it’s definitely not for those who have a weak stomach.

When we moved to Sydney, I was lucky to have a Sri Lankan neighbour who (once she got to know my love for Sri Lankan food) is always sending over food. This ‘mallung’ or mallum recipe I learnt from her. It’s a quick and easy stir-fry recipe for greens, where you have to finely chop/shred the greens. Since green leafy vegetables tend to reduce in quantity when cooked-don’t be disappointed if you end up with very little mallung.

I try to experiment with different greens and try to buy radish/turnips/beetroot with the leaves. And yes-please don’t throw the leaves of these vegetables as they are edible. Add them to your dals or make this Sri Lankan ‘mallung’ recipe ūüôā

Turnip Leaves are a rich source of Vitamins K, A folate and minerals like calcium, copper and also fibre. So STOP throwing away the leaves and use them in your cooking.

Ingredients for Sri Lankan Mallung: Serves 4

  • Green leafy veg: 1 big bunch (kale, turnip greens, moringa leaves, amaranth, lal saag)
  • Red chili flakes: 1 tsp (or green chili paste)
  • Turmeric: 1/2 tsp
  • Mustard leaves: 1/2 tsp
  • Cumin seeds: 1/2 tsp
  • Curry leaves: 3-4 nos.
  • Grated coconut: 1-2 tbsp (fresh or desiccated)
  • Lemon juice: 2tsp
  • Oil: 1 tsp
  • Salt: to taste

Method:

  1. Wash the greens and chiffonade (roll the leaves and cut them finely) them.
  2. Heat the oil in a non-stick pan, add the mustard and cumin seeds.
  3. When it starts to pop, add the curry leaves, turmeric powder and the red chili flakes (or green chili paste)
  4. Then add the greens and stir-fry for 5-6 mins.
  5. Add the salt and the grated coconut and mix well.
  6. Swith off and squeeze a dash of lime/lemon juice.
  7. Serve with rice and dal/sambar.

Note:

  1. Experiment with different greens. Cooking times will differ for different greens: like moringa(drumstick) leaves need more time to cook (and you may have to cover and cook for sometime).
  2. The red chili flakes add a unique taste to the dish, you can chop the dry red chilies and use that or use green chili paste.
  3. Always remember to squeeze some lemon/lime juice before you serve greens as the vitamin C will help in the absorption of the iron found in green leafy vegetables.

Sri Lankan mallung

Sri Lankan Greens Mallung/Mallum Recipe


  • 0

Chicken Saagwala /Palak (Spinach) Chicken

Category:Healthy Indian Recipes,Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Recipes- Side Dish Tags : 

Palak chicken or Chicken saagwala is a not just a great tasting dish but the addition of greens(spinach) increases the nutrient content of the dish. Palak is loaded with fiber, vitamins and minerals and is also:

  • low in calories
  • good source of iron, but to be absorbed by the body you need to team it with a source of vitamin C (like squeezing a dash of lime over the dish, or having a citrus fruit after your meal).

Ingredients for Chicken Saagwala: Serves 4

  • Chicken: 800 gms (with bones or boneless)
  • Palak (spinach): 1 big bunch ( washed, blanched and pureed)
  • Onion: 1 big (cubed)
  • Tomatoes: 3 medium (cubed)
  • Ginger: 1″ (grated)
  • Garlic: 3-4nos.(chopped)
  • Green chili: 1-2 nos.¬†(use more if you want it spicier)
  • Red chili powder: 2 tsp
  • Coriander powder: 1tbsp
  • Cumin powder: 1/2 tsp
  • Garam masala: 1 tsp
  • Bay leaf: 1 no.
  • Pepper corns: 3-4nos.
  • Oil: 2tsp
  • Salt: to taste

Method:

  1. Heat one teaspoon oil in a kadai ,add the onions and green chillies and stir fry till translucent.
  2. Add the ginger and garlic and fry for another minute, then add the tomatoes and stir till the tomatoes are cooked.
  3. Switch off and cool. Once cooled, puree in a blender.
  4. Heat another teaspoon of oil in the kadai, add the cumin seeds, bay leaf and pepper corns.
  5. Add the tomato+onion puree, the spice powders(red chili, coriander, cumin, garam masala) and fry till the raw smell disappears and the oil leaves the sides.
  6. Add salt and the chicken pieces and fry for 2-3 minutes.
  7. Add the palak puree, mix well and cover and cook on low flame till the chicken is cooked.
  8. Serve hot garnished with rice and dal or roti.

Note: If you want it a little creamier, then mix a tablespoon of whole wheat flour(atta) in 1/2 cup milk and add this mixture after you add the palak puree (step 7), mix well and then cover and cook.

Palak Chicken

Chicken Saagwala /Palak Chicken 

 

 


  • 2

Paneer Butter Masala (Healthy version)

Category:Healthy Indian Recipes,Indian Dietitian Online,Recipes- Side Dish Tags : 

Love the taste of Butter masala, but dread the loads of butter that goes into it? Fikar not-here is a low-butter version which cuts down the calories of this dish drastically without altering the taste too much (yes-it doesn’t taste like the restaurant version, simply because it’s not dripping with butter).

The trick here is to make the dish with less oil/butter and then add extra butter just before serving.

Panner butter masala-low fat

Paneer Butter Masala (low fat)

Ingredients for Paneer Butter Masala (low-fat): Serves 6

  • Paneer: 500gms (cut into cubes),
  • Tomatoes: 3 medium (cubed)
  • Onion: 1 big (cubed)
  • Ginger: 1″
  • Garlic: 2-3 (chopped)
  • Green chili-1 no. (or as per taste)
  • Red chili powder: 1-2 tsp (add more if you want it spicier)
  • Coriander powder: 1 tbsp,
  • Cumin powder: 1tsp
  • Garam masala: 1/2 tsp
  • Bay leaf: 1 no.
  • Cumin seeds: 1 tsp
  • Turmeric: 1/2 tsp
  • Milk: 1/2 cup
  • Coriander leaves: 2tbsp (chopped)
  • Oil: 2tsp
  • Butter: 1-2 tsp
  • Salt: to taste

Method:

  1. Heat one teaspoon oil in a kadai, add the cubed onions, slit green chili and stir-fry till the onions turn translucent.
  2. Add the grated ginger and the chopped garlic and stir fry for a minute, then add the tomatoes and cook stirring occasionally till the tomatoes are cooked.
  3. Switch off and let it cool. Once cooled, put the contents into a blender and blend till you get a fine puree.
  4. Heat another teaspoon of oil in the kadai, once hot add the cumin seeds (jeera), bay leaf and turmeric powder.
  5. Add the puree, and spice powders (red chili, coriander, cumin, garam masala) and cook on medium flame stirring constantly till the oil leaves the sides.
  6. Lower the flame and pour the milk to the cooked tomato+onion puree stirring constantly till it starts to boil.
  7. Add the salt and the paneer pieces and cook for another 2-3 minutes.
  8. While serving, mix the butter and then top with chopped coriander leaves.
  9. Serve hot with roti or rice.


  • 0

Kadhi(Yogurt curry)

Category:Healthy Indian Recipes,Indian Dietitian Online,Recipes- Side Dish Tags : 

Kadhi is one of our favourite dishes, and something which reminds my hubby of his mother’s cooking(which is a HUGE compliment)! It’s a quick dish and I usually make it on days when I have to cook in a rush. It’s a combination of curd(yogurt) and chikpea/gram flour,which means nutritionally it’s loaded with calcium(yogurt) and protein(gramflour) . The actual Indian recipe has ‘Pakoda’ (a deep fried item made with a combination of gramflour,onions,chillies) but you could however,add the Nucchina Unde/Steamed lentil ball,the recipe was sent to me by my friend Suma. These could be added to the gravy,just before serving.

Kadhi(Yogurt curry):Serves 4
Ingredients:

  • Curd/Yogurt: 2 cups
  • Besan/gram/chickpea flour: 2 tablespoons(make a smooth paste with cold water)
  • Ginger+garlic paste: 1 teaspoon
  • Mustard seeds: 1/2 teaspoon
  • Jeera/Cumin seeds: 1/2 teaspoon
  • Methi/fenugreek seeds: 1/4th teaspoon
  • Hing/asafoetida: a pinch
  • Turmeric: 1/4th teaspoon
  • Coriander/Cilantro leaves: 2 tablespoons(finely chopped)
  • Salt: to taste
  • Oil: 1teaspoon
  • Water:2-3 cups

Method:

  1. Heat the oil in a non-stick kadai/wok.
  2. Add the mustard,cumin and fenugreek seeds. When the mustard starts to pop,add the turmeric,hing and the ginger+garlic paste.
  3. Fry for a minute and then add the curd and stir for another minute.
  4. Add the besan/chickpea paste and 2-3 cups of water,salt and stir.
  5. Cook till it starts to boil.
  6. Garnish with chopped coriander leaves.
  7. Serve hot with rice.

Note:I add the pakode( fried chickpea flour batter fritters) or steamed lentil dumplings or sometimes falafel after cooking the kadhi so that it doesn’t break.¬†


  • 0

Banana Dosa (Sweet Banana Dosa)

Category:Healthy Indian Recipes,Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Recipes-Healthy Breakfast Tags : 

This is a favorite breakfast/snack item at home. I first made sweet banana dosa/crepes when I had a few over ripe bananas and wanted to try something other than the banana raita. This is similar to the popular Mangalorean recipe of “Southekai dosa” or ‘Sweet Cucumber dosa’. Years ago I had experimented replacing the cucumber with mango puree and the resulting ‘Sweet Mango Dosa‘ too had turned out really well.
Here are the ingredients for the Sweet Banana crepes:
Ingredients for Sweet Banana Dosa:(Serves 4)

  • Dosa Rice: 1 cup
  • Ripe Bananas: 2 nos.
  • Beaten rice/poha/ avalakki: 1 cup
  • Grated coconut: 3-4 tbsp
  • Jaggery: 3/4th cup
  • Low-fat Yogurt/curd: 1/2 cup
  • Cardamom powder: a pinch
  • Salt: 1/4tsp

Method:

  1. Soak the rice and methi seeds for at least 3-4 hours.
  2. Just before grinding the batter, wash the poha and leave aside for 10-15 mins.
  3. Grind all the ingredients (except the cardamom) together with enough water to make a fine batter (test the batter for sweetness).
  4. Leave aside for 1/2-1 hour.
  5. Add the cardamom powder and mix well.
  6. Heat a non-stick pan and pour a ladle full of the batter onto it. Spread it out in a circular motion to make a dosa/ crepe.
  7. Let it cook for a couple of minutes, then add a little oil to the edges.
  8. Flip the dosa over and let it cook till done.
  9. Serve the sweet banana dosa/ crepes hot off the pan and watch them vanish.

The sweet  banana dosa can be eaten as such without any side or dipping sauce.

Note: Store any left over batter in the refrigerator.

 

Indian Dietitian Online


  • 0

Kala Channa Rasam ( Brown Chickpea rasam)

Category:Healthy Indian Recipes,Indian Dietitian Online,Recipes- Side Dish Tags : 
Kala channa/ kadale rasam doesn’t actually have any kala channa but is made from the water left over from boiling the kala channa/ brown kadle. When using the channa for a dry sabzi like Manoli kadle¬†or usali, instead of throwing the water, you can make another dish out of it. Moreover, making dal/sambar as the gravy dish will make the meal too heavy with too much protein. The kala channa/ kadle rasam then becomes the perfect side dish for the meal.
Ingredients for Kadale rasam:
  • Kala channa/kadle water: left over water after pressure cooking
  • Tomatoes:2-3 (pureed)
  • Garlic: 3-4 (skinned and smashed)
  • Rasam powder:2- 3tsp (according to taste)
  • Turmeric: 1/4tsp
  • Green chillies:1-2 slit in half
  • Cilantro/coriander leaves- finely chopped
  • Salt: to taste

Tempering:

  • ¬†Mustard seeds: 1tsp
  • Cumin/jeers seeds: 1tsp
  • Urad dal: 1/2 tsp
  • Curry leaves: 8-10
  • Hing/asafoetida:a pinch
  • Oil: 1tsp

Method:

  1. Heat the oil in a pan, then add the mustard seeds,cumin and urad dal.
  2. When the mustard seeds start to pop, add the hing, curry leaves, turmeric and the slit green chillies and smashed garlic and stir for a few seconds.
  3. Add the tomato puree, the rasam powder and salt and stir or 5-6 minutes.
  4. Add the kala channa water , salt and mix well.
  5. Let it boil, then let it simmer for 5-6 minutes.
  6. Garnish with chopped cilantro.
  7. Serve the kala channa/ kadle rasam with rice and the

Click here for the Kadale Manoli recipe


  • 0

Kadale Manoli (Tendli/Kovakkai with brown channa)

Category:Healthy Indian Recipes,Indian Dietitian Online,Recipes- Side Dish Tags : 

Another favorite Mangalorean recipe is the Manoli Kadle-made with Ivy Gourd(tondekai) called ‘Manoli’ in Tulu (one of the languages spoken in Mangalore) ‘tondli‘ in Marathi, ‘tendli‘ in Konkani ‘tindora‘ in Hindi and ‘kovakkai’ in Tamil. ‘Kadle’ is the brown channa/kala channa (brown garbanzo beans) that is traditionally used but you could substitute it with kabuli channa (chickpeas/garbanzo beans) if you don’t have the brown variety.
Ingredients for Kadale Manoli:(serves 4)

  • Brown/kala channa:3/4th cup soaked overnight and pressure cooked till soft (Don’t throw away the extra water after pressure cooking-it is used for making kala channa rasam)
  • Tondli-250gms(cut into long strips or thin rings)
  • Grated coconut-2 tbsp.
  • Red chilly powder-2-3 tsp( or according to your spice tolerance)
  • Coriander powder: 1 tsp
  • Turmeric: 1/2 tsp
  • Garlic: 2 big/ 4-5 small(peeled and smashed just before adding to tadka/tempering)
  • Tamarind paste-1/4tsp
  • Mustard seeds: 1tsp
  • Urad dal: 1tsp
  • Curry leaves-10
  • Hing/Asafoetida -a pinch
  • Dry red chillies: 1-2(broken into half)
  • Salt: to taste
  • Oil: 2 tsp

Method:

  1. Heat the oil is a non-stick pan, add the mustard seeds, urad dal and let the mustard pop.
  2. Add the broken dry chillies, curry leaves and then the smashed garlic. Saute till the garlic gets a slight brown color.
  3. Add the turmeric, hing and the chopped tondli and fry for 5 minutes.
  4. Add the cooked channa, red chilli powder, coriander powder, salt and about 1/2-1 cup water.
  5. Cover and cook till the tondli is soft,then add the tamarind paste. Mix and let the water evaporate.
  6. Add the grated coconut and mix.
  7. Serve the manoli kadle with hot rasam (recipe in my next post) and rice.

Note:
1)You can also use the dry dessicated (unsweetened) coconut available at grocery stores. Rehydrate it by adding it to hot water for 5 minutes. Strain and then add.
2) Use extra water when you pressure cook the kala channa-then drain the water and you can make rasam with it.
The manoli kadle, and the kala channa rasam combo goes together and is eaten with rice.

Click here for the Kala Channa Rasam Recipe

Kadale Manoli and kala channa rasam

Kadale Manoli and kala channa rasam


  • 0

Hariyali Chicken Tangdi/ Kebab

Category:Healthy Indian Recipes,Indian Dietitian Online,Recipes-Healthy Appetizer Tags : 

If you love chicken kebabs, then this is one finger-licking recipe! I love the taste of coriander leaves with ginger+garlic and green chilies and combined with chicken it just tastes yummy.

As a dietitian I love this as this makes a healthy recipe considering:

  1. there is very little oil
  2. the addition of greens (coriander and mint) increases the iron, fibre and antioxidant content of the dish.
  3. it’s a protein dish (and hence tends to keep you full for a longer period) and makes for a great appetizer.

Ingredients for Hariyali Chicken Tangdi: Serves 4

  • Chicken drumsticks: 8 nos.
  • Coriander leaves (cilantro):1 big bunch
  • Mint leaves (optional): 6-8nos.
  • Garlic: 8-10 cloves
  • Green chilies: 2-3 nos. (add more if you like it hot)
  • Salt: to taste
  • Curd/yogurt: 3-4tbsp
  • Ginger+garlic paste: 2tsp
  • Red chili powder: 2tsp (add more if you like it hot)
  • Coriander powder: 1 tbsp
  • Cumin powder: 1tsp
  • Garam masala: 1tsp
  • Oil: 2tsp
  • Lemon juice: 3tsp

Method:

  1. Remove the skin from the drumsticks, make horizontal slits with a sharp knife.
  2. Make a first marinade with ginger+garlic paste, salt, lemon juice, and the spice powders(red chili, cumin, coriander, garam masala). Taste for salt.
  3. Work the marinade well into the drumsticks and leave aside while you make the second marinade ready.
  4. Put the yogurt, salt,coriander leaves, mint leaves, garlic and green chilies and grind to a fine paste (do not add any water if possible). Check for salt.
  5. Add the second marinade and the oil to the drumsticks. Rub it well into the slits.
  6. Let it marinade in the fridge preferably overnight or for at least 2-3 hours.
  7. Preheat the oven to 180C (350F).
  8. Place the drumsticks on a baking tray and bake for 30-35 mins turning once halfway through.
  9. Remove from the oven. You can sprinkle a little chaat masala (optional)
  10. Serve with mint chutney (or mint-yogurt dip), raw onions and lemon slices.

Note:

  • You can make kebabs with breast pieces if you wish. Vegetarians can use paneer instead of chicken.
  • If you like it mild-you can reduce the green chilis.
  • If you want a darker green colour-then you can add some palak(spinach leaves) along with the coriander and mint leaves (when making the second marinade).

  • 0

Overnight Oats Mango Smoothie /Breakfast Oats Mango Smoothie

Category:Healthy Indian Recipes,Indian Dietitian Online,Recipes-Healthy Breakfast Tags : 

Oats is loaded with soluble fiber and is great for:

  1. reducing ‘bad’ cholesterol,
  2. controlling blood sugar level,
  3. relieving constipation

Overnight oats is the new way to make oats without cooking. You simply soak the oats in your choice of liquid (water, milk, almond milk, soy milk, coconut milk) overnight in the fridge. The oats tend to absorb the liquid and soften up a little and can be eaten the next day without heating (those who don’t like eating a cold breakfast can also heat it up).

Here’s a tasty smoothie that you can have for breakfast or anytime you feel like having a snack.

Overnight Oats Mango smoothie

Ingredients for Mango Oats smoothie: Serves 2

  • Mango- pulp of 3 nos.
  • Rolled Oats(raw or cooked)- ¬Ĺ cup
  • Yogurt- 1 cup (made from skim milk)
  • Skim milk- 1 cup
  • Honey- 4tsp

Method:

  1. Soak the oats in the milk overnight in the fridge.
  2. In the morning, blend all the ingredients together in a mixer till smooth.
  3. Pour into a glass, add a dollop of curd on top.
  4. Serve chilled.

Note:

  • When making the smoothie for kids, you could powder the oats first and then¬†blend along with the rest of the ingredients as they may not enjoy the texture that comes¬†with the raw/cooked oats.
  • You could even cook the oats, instead of soaking it overnight and add it to the blender once it has cooled.
  • You can substitute the mango with any seasonal fruit like strawberries, peaches or bananas.

Overnight Oats Mango Smoothie

Overnight Oats mango Smoothie

Indian Dietitian Online


  • 3

Mixed dal dosa/ Adai (Mixed lentils and rice crêpe)

Category:Healthy Indian Recipes,Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Recipes-Healthy Breakfast Tags : 

Mixed dal Dosa/ Adai

Protein is in vogue-and why not. It high protein foods keep you feeling full for a longer period of time and also don’t raise your blood sugars like carbohydrates do. I believe in moderation and thus try to include more protein in my diet and reduce the amount of carbs without totally giving it up.
I was craving for some crispy dosas as I hadn’t made them in a long time. But,with the weather no longer conducive for fermenting the batter, I had to think of something which didn’t need fermenting. That’s when my mom suggested the mixed dal dosa-or “Adai” as it’s called in Tamil Nadu. Mom suggested soaking equal quantities of all the dals/split lentils that I had at home along with equal amounts of rice.
What I love about this dosa is because there is more dal (protein) when compared to the rice(carbs), this dosa is more filling and you end up eating less dosas than the regular dosa.
There are so many different recipes for this mixed dal dosa/ Adai,but here’s how I made it(with whatever ingredients were available at home last night):

Mixed dals

Ingredients for Mixed Dal Dosa/Adai: (Serves 4)

  • Raw rice: 1/2 cup
  • Channa dal: 1/2 cup
  • Urad dal(split black matpe beans): 1/2 cup
  • Mung dal: 1/2 cup
  • Masoor dal(pink lentil): 1/2 cup
  • Tur dal
  • Cooked rice OR beaten rice(poha): 1/2 cup
  • Methi seeds: 2tsp
  • Ginger: 1″ piece (optional)
  • Dry red chillies: 4-5 (or to taste)
  • Salt: to taste
  • Water: 1 cup

Method:

  1. Soak all the dals and the raw rice for at least 4-6 hours.
  2. Grind all the ingredients together with a cup of water till you get a fine paste ( pancake batter consistency). If using beaten rice/poha-soak it for 15 minutes before grinding.
  3. Pour a ladle of the batter on a hot ‘tawa’ or non-stick pan,and spread into a thin dosa.
  4. Cover for a minute,then carefully flip it over to cook the other side.
  5. Serve the mixed dal dosa/ Adai piping hot with chutney and/or sambar.

Adai (Dal dosa)

Mixed Dal Dosa (Adai)

Indian Dietitian Online