Tag Archives: online dietician india

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Mangalore Cucumber and Moong Sprouts Gassi (curry)-Mangalorean Style

Category:Indian Dietitian Online,Online Dietician India Tags : 

Another favorite Mangalorean dish-the sprouted moong/mung and Mangalore cucumber ghassi. Gassi is the Mangalorean term for ‘curry’ or gravy. The Mangalore cucumber is also called the ‘Malabar Cucumber’ is a commonly seen vegetable in South India.

Mangalore cucumber Gassi
Ingredients for Mangalore Cucumber and Moong Sprouts Gassi : 

  • Mangalore Cucumber: 1 medium size
  • Moong Sprouts:200gms
  • Tomato: 1 big or 2 small (chopped)
  • Coconut: 1/2 or 1 cup grated
  • Red chilli powder: 4-5tsp(add more/less according to your tolerance level)
  • Coriander powder: 3tsp
  • Cumin powder: 1/2tsp
  • Salt: to taste

Tempering:

  • Mustard seeds: 1 tsp
  • Cumin /Jeera seeds: 1tsp
  • Turmeric:1/4th tsp
  • Urad dal: 1/2 tsp
  • Curry leaves: 8-10nos.
  • Garlic: 2-3 crushed

Method:

  1. Wash and cut the Mangalore cucumber into half-scoop out the seeds from the centre(check if it’s bitter, if bitter than make sure you scrape out all the seeds and fibre around it).
  2. Cut them into 1″ cubes. Take a saucepan and cook them along with the sprouts with enough water and a little salt.Cover and cook till the Mangalore cucumber almost turns translucent (or is almost cooked),then add the chopped tomatoes and cook till the tomatoes are soft.
  3. In the meanwhile, grind the coconut with the red chilli powder, coriander and cumin/jeera powder to a fine paste.
  4. Add the coconut paste to the saucepan, mix well, test for salt and cook for about 6-8mins.
  5. Switch off.
  6. Take a smaller saucepan/tempering pan and heat the oil, add the mustard,jeera and urad dal. When the mustard starts to sputter, add the turmeric, curry leaves and then the crushed garlic.
  7. Add the tempering to the ghassi. Close the saucepan immediately.
  8. Serve the Mangalore Cucumber and Moong sprouts ghassi with rice and a side dish/chutney.

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Dry Bhindi Sabzi (Spiced Okra recipe-Indian Style)

Category:Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Online Dietician India,Recipes- Side Dish Tags : 
Do your kids turn their nose up at the mention of ladiesfinger/Okra/bhindi? Try out this tasty and easy recipe of dry bhindi sabji (Dry okra recipe) and watch them gobble it all up. This recipe is something I learnt from my friend Rohini’s mom, Meghana Ghatpande. Meghana aunty-thanks a ton for making this one of the kids favorite recipes 🙂
Okra is rich in both soluble and insoluble fibers which may help in lowering cholesterol, aid in digestion and also have folate and vitamin K along with Vitamin A, B&C.
Ladiesfinger Sabzi
Ladiesfinger Sabzi with Phulkas
Ingredients for the dry bhindi sabzi:
  • Okra/ladies finger/bhindi: 250gms
  • Cumin powder: 1tsp
  • Chilly powder: 1/4th tsp (optional)
  • Lemon: a dash
  • Cilantro/Coriander leaves: 1-2tbsp chopped(for garnish)
  • Salt: to taste
  • Oil: 1tbsp

Method:

  1. Wash, pat dry and cut the okra.
  2. Heat the oil in a non-stick pan and add the okra slices.
  3. Stir occasionally till the okra is almost done (the slimy part goes away) .
  4. Add the cumin powder , salt and/or red chilly powder and mix well.
  5. Stir fry till done.
  6. Switch off. Squeeze a dash of lime and garnish with cilantro.
  7. Serve the dry bhindi sabzi as a side with rice and dal or with phulkas.

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Dal Makhani (low-cal version)

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

Pulses are a great source of protein. This means they can be particularly important for people who don’t get protein by eating meat, fish or dairy products. Pulses are a good source of iron.Pulses are also a starchy food and add fibre to your meal. Eating a diet high in fibre is associated with a reduced risk of heart disease and Type 2 Diabetes.

Nothing beats eating dal makhani (with the oodles of butter and cream) with hot rice or chapathis or even naan. We always ate it in restaurants as I had no clue how to make it.I had to try out an alternative way which didn’t have so much butter or cream so that we could enjoy it regularly instead of eating it once in a way. The “better-half” warned that if it doesn’t taste like the restaurant stuff,he wasn’t going to touch it(so much for a supportive husband!).Anyway,I substituted the cream and butter with low-fat milk . I must warn you here-it takes me a good 2 hours to make this dish,but it’s worth the effort every time.Suffice to say that it was eaten by the fussy hubby and it’s been added to his list of dishes that turns out well even without the extra fat!

Some call it Dal Makhani, some say this is Maa ki dal. Well, what’s in a name-it still tastes great 🙂
Here’s the recipe:
Ingredients for Dal Makhani (low-calorie version):

  • Whole urad (black matpe beans): 1 cup(soaked overnight)
  • Split bengal gram dal: 1 tablespoon OR 1/2 cup red beans(soaked overnight)
  • Tomatoes: 3 nos.(pureed)
  • Onion: 1/2 medium (preferably red onions),finely chopped
  • Garlic: 2 flakes (finely chopped)
  • Green chilies or 2 nos(slit lengthwise)
  • Low fat milk: 1 and 1/2 cups
  • Red chilly powder: 1 or 2 teaspoon(according to taste)
  • Coriander/cilantro leaves-2 tablespoon
  • Curd: 1 tablespoon (whipped)
  • Sugar: 1 teaspoon (optional)
  • Salt: to taste

Method:

  1. Discard the water used for soaking the beans/dal overnight.
  2. Put 6 cups of water into a pressure cooker and add Urad,split gram(or red beans),chopped onion,garlic.Cook till one whistle then let it cook on a low flame for about half an hour.( If you don’t have a pressure cooker,cook in a closed saucepan for at least 40-45 minutes).
  3. After half an hour,switch off and let the pressure drop.Then,open and add the tomato puree and the slit green chilies.Cook, stirring occasionally for 20 mins on reduced flame.
  4. Add the milk and cook for 8-10 mins.
  5. Add the red chilly powder,sugar(optional) and salt. Let it cook on low flame for a further 5-6 minutes, stirring occasionally.
  6. Garnish with chopped cilantro/coriander leaves and whipped curd.

Question:Which is your favourite high-cal dish that you would love to have in a low-cal version?


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Mooli Ki Sabzi (Dry Radish curry with leaves)

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

The recipe and photographs for this simple yet tasty ‘Mooli ki Sabzi’ (Red Radish Curry) are again courtesy Taranjeet Kaur!! Thanks TJ-and thanks Prateek for tasting and giving a ‘thumbs-up’ for this recipe. Coming from a person who normally isn’t too fond of radish speaks volumes about this dish and Taranjeet’s culinary skills 🙂

MooliSabzi

Mooli ki sabzi (with leaves)/Radish sabzi with leaves

 

Taranjeet’s Recipe for ‘Mooli ki Sabzi’:

Ingredients for Mooli ki Sabzi:

  • 2-3 bunches of red radish with leaves
  • 1 green chili
  • 2-3 cloves garlic (smashed)
  •  1/4 teaspoon turmeric powder
  • Oil: 1tsp (enough to sauté the garlic)
  • Salt: to taste       

 Method:

  1. Wash and chop the radish and greens.
  2. Heat the oil in a pan ,add garlic,sauté for a minute and add turmeric powder.
  3. Add the chopped radish .Let it cook for a couple of minutes .
  4. Add the leaves and mix it well.
  5. Sprinkle salt as per taste. Cook covered for 5 mins.
  6. Serve the ‘mooli ki sabzi’  hot with roti. This also goes well with rice and moong dal.

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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. 


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Cabbage and Soya chunks sabzi (How to make Cabbage and soya nuggets sabzi)

Category:Indian Dietitian Online Tags : 

Cabbage is rich in vitamins C,K B1, B5 , B6 as well as manganese, iron ,phosphorus, calcium and fiber. Research has shown that the antioxidants present in cabbage could reduce the prevent certain types of cancer and also help in lowering cholesterol levels.

For those who don’t have time making two separate dishes-one for protein and another vegetable dish, this recipe makes it easier by combining the vegetable and protein in one dish!

DSC_2566

Cabbage and Soya Nuggets Sabzi

Ingredients for Cabbage and Soya chunks sabzi:

  • Cabbage: 250gms (finely chopped)
  • Soya nuggets/chunks- 100gms
  • Onion- 1 medium (finely chopped)
  • Tomatoes- 2 medium (finely chopped)
  • Garlic-2-3 nos (finely chopped)
  • Garlic-1/2 inch (grated)
  • Red chili powder- 1tsp (or as per your spice tolerance)
  • Coriander powder- 2tsp
  • Cumin powder-1tsp
  • Garam masala- 1/2 tsp
  • Mustard seeds-1/2 tsp
  • Cumin seeds- 1tsp
  • Hing(asafoetida) -a pinch (optional)
  • Turmeric powder-1/2 tsp
  • Curry leaves-3-4 (Optional)
  • Coriander leaves-4 tbsp (chopped)
  • Salt-to taste
  • Oil-2tsp

Method:

  1. Boil water in a saucepan, add some salt to it. Switch off the heat-add the soya chunks into the boiling water, mix well, cover and let it stand for 10mins. Strain out the soya chunks and squeeze out the water and keep aside.
  2. Heat the oil in a non-stick kadai, add the mustard seeds, cumin seeds.
  3. When it starts to pop, add the curry leaves, hing, turmeric powder and then the chopped onions.
  4. When the onions starts turning translucent, add the garlic and ginger. Fry till the onions brown a bit.
  5. Add the tomatoes, the red chili powder, coriander powder, cumin powder, garam masala and salt and cook till the tomatoes are mushy.
  6. Add the soya chunks and mix, then add the chopped cabbage,mix well so that the masala coats the cabbage.
  7. Reduce flame to low, cover and cook, stirring occasionally till the cabbage is cooked.
  8. Garnish with chopped coriander leaves.
  9. Serve with roti or as a side with dal and chawal.

Note:

You can substitute soya chunks with any pulse (kabuli channa, kala channa, rajma, cannelloni beans, etc) to increase the protein content of the dish.

Cabbage and Soya Chunks Sabzi

Indian Dietitian Online