Tag Archives: vegan

  • 13
    Oct 16
  • 0

Sabut Masoor ki dal (Whole Pink Lentil Soup)

Category:Indian Dietitian Online,Online Dietician India Tags : 

In a move to popularize the use and intake, 2016 was declared by the United Nations as the ‘Year of the Pulses’. The aim of this was “to heighten public awareness of the nutritional benefits of pulses as part of sustainable food production aimed towards food security and nutrition”.

Dals, pulses/legumes are a staple in the Indian diet for years, but it has not a popular food item internationally. According to the Food and Agricultural Organization (FAO): “In a balanced and diverse diet, the nutritious seeds can be consumed every day alongside fruit, vegetables, herbs, cereals and other fresh foods. Pulses provide an affordable alternative to animal protein. Additionally, they are rich in dietary fibre, vitamin B complex, and minerals, such as calcium, zinc, and iron.Food and nutrition education can promote the consumption of pulses.Food and nutrition education programs are crucial for teaching adequate pulse consumption in order to maximize the absorption of nutrients: For example, matching pulses with cereals to obtain a complete protein, consuming them with vitamin C (e.g. ascorbic acid) in order to increase iron absorption and avoiding to eat them with tea or coffee which, in contrast, would limit it “. Researchers have shown that eating whole pulses and lentils can lower cholesterol levels.

Ingredients for Sabut Masoor ki dal:

  • Whole pink lentil (sabut masoor): 1 cup (washed and soaked for an hour)
  • Onion: 2 medium (diced)
  • Tomatoes: 3 nos.
  • Ginger: 1 ‘ piece
  • Garlic: 3-4 nos.
  • Green chili: 1-2 (as per your heat tolerance)
  • Coriander/cilantro leaves: 3-4 tbsp chopped
  • Garam masala: 1 tsp
  • Chole Masala: 3 tsp (or as per your taste)
  • Oil: 2tsp
  • Jeera/cumin seeds: 2 tsp
  • Bay leaf: 1no.
  • turmeric: 1tsp
  • Hing/asafoetida: a pinch
  • Salt: to taste

Method:

  1. Heat the oil in a pressure cooker, when it is hot add the jeera/cumin seeds, bay leaf, turmeric powder and hing.
  2. Add the onions and fry till they start turning brown. In the meanwhile, puree the tomatoes with the ginger,garlic and green chilies.
  3. When the onions start to brown, add the puree, the garam masala, chole masala, salt and stir till the oil leaves the sides.
  4. Drain the soaked sabut masoor and add them to the masala. Mix well, then add two cups of water.
  5. Close the lid of the pressure cooker and let it cook for one whistle. Switch off.
  6. Let the pressure drop, then open the lid, check for spices, salt. If it’s too thick you can add a little water and simmer for a few minutes.
  7. Garnish with chopped coriander and serve with rice or rotis.

To make a soup– Follow the same method but add a cup of seasonal mixed vegetables (green beans, carrots, cauliflower, etc) and chopped spinach when you add the sabut masoor/pink lentils (Step 4). Then close and pressure cook for one whistle. When you open the cooker, add water to make it into a soup consistency  and let it simmer. Garnish with freshly chopped coriander leave  and add a dash of lime. Serve hot. Makes a very filling soup.

  • 13
    Oct 16
  • 0

Lima Beans curry (Double beans masala)

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Lima Beans/ double beans (or butter beans) are rich in folate, thiamin as well as vitamin B6. It is also a good source of fibre, iron, manganese, potassium and magnesium.

This is a recipe using the same recipe that you would normally use for making chole (chickpeas in a tomato gravy) or rajma. You could also add cooked double beans to different sabzi’s to add a different flavour to the sabzi while also increasing the protein content of the dish. I don’t precook the double/lima beans but cook it with the gravy.

Ingredients for Lima Beans Curry:

  • Lima/Double beans: 1 cup (if using dried, then soak overnight)
  • Onion: 2 medium (diced)
  • Tomatoes: 3 nos.
  • Ginger: 1 ‘ piece
  • Garlic: 3-4 nos.
  • Green chili: 1-2 (as per your heat tolerance)
  • Coriander/cilantro leaves: 3-4 tbsp chopped
  • Garam masala: 1 tsp
  • Chole Masala: 3 tsp (or as per your taste)
  • Oil: 2tsp
  • Jeera/cumin seeds: 2 tsp
  • Bay leaf: 1no.
  • turmeric: 1tsp
  • Hing/asafoetida: a pinch
  • Salt: to taste

Method:

  1. Heat the oil in a pressure cooker, when it is hot add the jeera/cumin seeds, bay leaf, turmeric powder and hing.
  2. Add the onions and fry till they start turning brown. In the meanwhile, puree the tomatoes with the ginger,garlic and green chilies.
  3. When the onions start to brown, add the puree, the garam masala, chole masala, salt and stir till the oil leaves the sides.
  4. Drain the soaked lima/ double beans and add them to the masala. Mix well, then add two cups of water.
  5. Close the lid of the pressure cooker and let it cook for one whistle. Switch off.
  6. Let the pressure drop, then open the lid, check for spices, salt. If it’s too thick you can add a little water and simmer for a few minutes.
  7. Garnish with chopped coriander and serve with rice or rotis.
  • 12
    Oct 16
  • 0

Green Beans and Moong Dal sabzi

Category:Indian Dietitian Online,Online Dietician India Tags : 

This is a simple and quick dish. Upkari is a traditional Mangalorean stir-fry wherein chopped vegetables are added to the seasoning and cooked and freshly grated coconut added at the end. Adding some moong dal to  this recipe is a great way to increase the protein content of a dish. Moong dal cooks very quickly and also adds a great flavour to this dish. This dish is called “Beans Poriyal with Moong Dal” in Tamil Nadu. You could substitute the moong dal with sprouted whole green moong or any other cooked whole pulse (kabuli channa, lobia,etc) or even cooked channa dal.

French/ Green beans are loaded with antioxidants and flavanoids. A great source of fibre, protein, vitamins A,B(including folate and Vit.B 12), and minerals like iron, calcium, manganese and potassium.

Ingredients for Beans and Moong dal sabzi

  •    Green (French) Beans: 500 grams (cut into small pieces)
  •    Moong dal: 1/2 cup (wash and soak in water)
  •    Turmeric powder: a pinch
  •    Grated coconut :3-4 tbsp
  •    Green chilli – 2 slit
  •    Salt: to taste

For tempering:

  •   Oil -2 tsp 
  •    Mustard seeds -3/4 tsp
  •    Urad dal – 1/2 tsp
  •    Red chilli – 1
  •    Asafoetida/Hing – a pinch

Method:

  1. Heat oil in a pan, add mustard seeds,urad dal when it splutters, add , hing, turmeric powder, curry leaves and green chilies.
  2.  Add chopped beans, saute for about 5 mins, then add salt and 1/4 cup of water.
  3. Keep the flame low and cover and cook for 10 mins.
  4.  Drain the moong dal and add to the green beans. Stir well and cover and cook for another 10 mins.
  5. Check if the beans are cooked, add some water if required .Try not to over cook the moong dal- it should still hold its shape and not be mashed up.
  6. Add grated coconut, mix well and switch off the flame.
  7. Serve it as an accompaniment with rice and dal or phulkas.
  • 10
    Oct 16
  • 2

Moong Dal Payasa (Moong ki kheer- Split Mung pudding in coconut milk)

Category:Indian Dietitian Online,Online Dietician India Tags : 
Another favorite from the family Mangalorean recipe box-the moong dal payasa is made for special occasions and festival feasts. Since I’ve been on a mission to try out (and publish on this blog) traditional Mangalorean recipes, this was undoubtedly the first thing that came to my mind as the sweet dish for this years Ganesh Chaturthi feast at home.
This is a protein- packed dessert and definitely a better sweet option for festivals than high- carb sweets like jelabis. Portion sizes should still be controlled.
Ingredients for Moong Dal Payasa:
  • Moong Dal: 1 cup
  • Jaggery: 1 1/2 cups (you could substitute with sugar,but jaggery gives the actual traditional taste)
  • Milk: 1 cup
  • Water:1 cup
  • Coconut milk: 1 cup
  • Salt:1/4th tsp
  • Saffron/Cardamom powder: a pinch (soak saffron in a little warm milk)
  • Cashews, raisins: a few(fried in a little ghee)
  • Ghee: 3tsp
Method:
  1. Roast the moong dal in a teaspoon of ghee till you get a pleasant aroma (do not let it brown).
  2. Add the milk and the water and bring it to a boil. Then simmer till the moong dal is well cooked, stirring occasionally.
  3. Once the dal is cooked add the jaggery, the saffron milk/ cardamom powder.
  4. Add the coconut milk and stir for a minute. Switch off.
  5. Serve moong dal payasa/kheer hot or a little warm garnished with the fried cahews, raisins and the remaining ghee.

NOTE: Do not add the jaggery/sugar at the beginning or else the dal will not cook (I learnt this the hard way the first time I made this!)

  • 05
    Oct 16
  • 0

Pineapple Rasam (Pineapple Mulligatawny Soup)

Category:Indian Dietitian Online,Online Dietician India Tags : 

Pineapple is rich in fibre ,vitamin C and manganese.  Bromelain is an enzyme that is found in pineapple that can be helpful in healing tissues, reducing inflammation, and treating cancer because it helps restore the immune system. 

There are so many versions of the famous “Mulligatawny Soup” (the literal Tamil translation being just “pepper water” ) that I decided to add my own version-a pineapple  flavoured mulligatawny soup. The addition of the pineapple makes this soup a perfect soup for summer or winter.
Ingredients for Pineapple Rasam:

  • Pineapple: 1 cup (chopped)
  • Onion: 1/2 medium (finely chopped)
  • Garlic:2 cloves(crushed)
  • Ginger:1/2 ” piece(finely chopped)
  • Pepper: 1-2 teaspoon(freshly ground)
  • Turmeric: a pinch
  • Curry powder or Sambar/rasam powder:1/2 to 1 teaspoon
  • Green chillies:1-2(slit lengthwise)
  • Water/vegetable broth/dal water: 2 cups
  • Oil: 1 teaspoon
  • Salt: to taste
  • Jaggery (gur): 1 teaspoon(optional)

For tempering:

  • Mustard seeds: 1/2 teaspoon
  • Zeera/Cumin seeds-1 teaspoon
  • Peppercorns:3-4 nos.
  • Curry leaves:2-3 nos.
  • Hing/Asafoetida: a pinch (optional)

Method:

  1. Puree half the quantity of the pineapple into a fine paste and keep aside.
  2. Heat the oil in a saucepan and add the mustard seeds,cumin seeds and peppercorns.
  3. When the mustard starts to sputter,add the curry leaves,turmeric and the asafoetida/hing(optional).
  4. Add the chopped ginger and the crushed garlic and stir-fry till slightly brown.
  5. Then,add the chopped onions,green chillies and salt and saute till the onions are golden brown.
  6. Add the pineapple puree along with the rest of the chopped pineapple pieces,curry or sambar/rasam powder,sugar/jaggery(optional) and stir continuously for about 5-6 minutes on medium heat.
  7. Add about 2 cups of water/vegetable broth (or you could also use the water after boiling dal) and let it simmer for about 10 minutes.
  8. Serve hot with a dash of freshly ground pepper.

Question: What is your favorite “summer” soup?

  • 28
    Sep 16
  • 0

Hearty Vegetable Soup

Category:Indian Dietitian Online,Online Dietician India Tags : 

This is a hearty soup filled with lots of vegetables. The flavour and protein content of the soup is enhanced by the addition of moong/mung dal

  • Moong dal: 1/2 cup (wash in water, drain)
  • Celery- 1 cup chopped
  • Cauliflower- 1 cup (broken into bite sized)
  • Green beans- 1 cup (chop into about 1″)
  • Cabbage-2 cups shredded
  • Zucchini- 1 medium diced (about 2 cups)
  • Turnip- 1 medium (diced)
  • Onion- 2 medium (diced)
  • Tomato- 2 medium (diced)
  • Ginger: 1 ” piece (julienned)
  • Garlic-4 cloves finely chopped
  • Green chili: 2-3 slit
  • Palak/Spinach- 1 cup
  • Oil- 2 tsp
  • Cumin/Jeera seeds- 1tsp
  • Cloves-2 nos.
  • Cinnamon-1/2″
  • Bay leaves- 1 no.
  • Peppercorns- 3-4nos.
  • Coriander/cilantro leaves- 2 tbsp for garnish (chopped)
  • Moong/bean sprouts: 3-4 tbsp (optional)
  • salt- to taste
  • Pepper- 1/2- 1 tsp

Method:

  1. Heat the oil in a pot, when it’s hot add the bay leaves, jeera, cloves, cinnamon and peppercorns.
  2. Add the slit green chilies, ginger, diced onions and garlic. Stir fry till the onions turn translucent.
  3. Add the moong dal and saute for a minute, then add all the vegetables and stir fry for about 5 mins.
  4. Add about 6 cups of water, pepper, salt to taste and let it simmer for a good 25-30 mins (stir in between)
  5. Garnish with chopped coriander and sprouts, serve hot.

 

  • 29
    Aug 16
  • 0

Neer Dosa (Lacy Rice Crepes- A Mangalorean delicacy)

Category:Indian Dietitian Online,Online Dietician India Tags : 

Neer Dosa (neer=water and dosa=crepe) is a no-ferment dosa which is a specialty of Manglorean cuisine. The name “Neer Dosa”is derived from the fact that the batter is almost of the consistency of water which is unlike other dosa batters. The resulting thin lace-like dosas (nick-named “lace dosas” by an aunt of mine) is eaten with relish in all Manglorean homes.
Made from rice, the rice grains are soaked in water for about 2 hours, then ground to a fine thin(water-like) batter. Once the batter is ready it is poured onto a hot round iron griddle(most Manglorean houses have a separate griddle kept aside for neer dosas). The sizzle on the pan creates the craters or lace-like appearance.

Ingredients for Neer Dosa: Makes 15-20 dosas
Rice: 2 cups
Water: enough to make a thin (water-like) batter
Oil: 1tbsp
Salt: to taste

(Note: you can also add some freshly grated coconut if you want when grinding)

Method:
1)Soak the rice in water for at least 2 hours.
2)Grind to a fine,thin consistency.Add a little salt and mix well.
3)Heat the iron griddle till it’s really,really hot.
4)Spread a little oil. Usually an onion is cut into half and dipped into the oil and used as a brush to spread the oil (this is believed to make the pan non-stick).
5)Pour a ladle full of batter into the center of the griddle and let it spread by itself (do not spread)on the griddle (add extra if needed where required to make a perfect circular dosa).
6)Cover and let it cook (do not flip the dosa over)
7)When done, remove the neer dosa gently with a spatula.
8)Serve the with neer dosa with chutney, honey or kori gussi (chicken curry).

How to make Neer Dosa

  • 24
    Aug 16
  • 0

Idli Upma with vegetables (Leftover Idli Recipes)

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

Left -over idlis?  Tired of eating idlis the next day? Try out something different-Idli Upma and make it healthier by adding some mixed veggies.

This recipe was suggested by my college friend, the ever gorgeous Vidya Suresh. Thank you Vidya!! Love you for all the encouragement-that’s what friends are for. Love you 🙂

Ingredients for Idli Upma (Serves 4):

  • Idlis: 10-12 (crumbled)
  • Onions: 2 small (chopped fine)
  • Tomatoes: 2-3 medium (chopped)
  • Green Chilies: 1-2 slit (or as per heat tolerance)
  • Ginger: 1″ piece (grated)
  • Mixed vegetables: 1 cup (green peas, green beans, carrot,etc)
  • Coriander leaves/cilantro: 2tbsp (chopped) for garnish
  • Oil: 3 tsp
  • Mustard seeds: 1 tsp
  • Urad dal: 1/2 tsp
  • Peanuts/ cashew nut: a few (optional)
  • Curry leaves: 8-10
  • Salt: to taste

Method:

  1. Heat the oil in a kadai, add the mustard seeds and urad dal, when the mustard starts to pop, add the turmeric leaves, curry leaves, peanutsslit green chilies, ginger and onions and stir till the onions become translucent.
  2. Add the salt, mixed vegetables and stir fry for 5-10 mins.
  3. Add the chopped tomatoes and stir fry till they are cooked (add a little water if necessary)
  4. Once the vegetables are cooked add the crumbled idli and mix well.
  5. Serve hot garnished with chopped cilantro and a dash of lime (optional). This can be served as such or with some chutney or sprinkle it with some peanut chutney powder .
  • 17
    Jun 16
  • 2

Pongal/Khichdi (Indian Lentil and Rice Risotto)

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

Pongal is both a festival as well as a dish. In Tamil Nadu (a state in South India)it is the “harvest festival” and the dish is made on this day(I suspect, that is why they both share the same name)! There are actually two versions to this dish-the sweet one(sakkarai pongal) and the spicy one(khara pongal).
As a kid I would insist that my mom made only the sweet pongal(blame my sweet tooth for it) and subsequently, I almost forgot what the spicy version tasted like.It was much later when I started my career as a Dietitian,that I was re-introduced to the khara pongal, as it was on the breakfast menu for the patients.Again, having rice for breakfast was new to me and I tried my best to avoid it for a while.Then my seniors decided that they had to make me try it, and one fine morning(I still remember that it was a cold, rainy, Friday morning) I was ordered to taste it.So,there was me,squirming in my seat when the cook brought me a tasting cup of steaming hot pongal and another cup of raitha. Duty called(it was a rule that the dietitians had to taste the food before it could be sent to the patients) and so I took the spoon and dipped it into the cup and took a little(I was after all JUST tasting) and tasted it-and my,my, it was the tastiest pongal I had eaten. I ended up finishing the whole cup(even though I had eaten a substantial breakfast at home) and have ever since become a pongal fan!! After that I would bug mom to make the khara pongal at regular intervals.
The recipe is quite easy and if you want to up the nutritional value,you could add your favourite veggies to this rice+lentil dish.The cook at the hospital even shared a secret(that even my mom didn’t know)-just before serving the dish,mix a cup of hot milk for a nice flavour(and for some added calcium indeed)!! Vegans can omit the milk.
Ingredients for Khara Pongal/Khichdi: (Serves 3)

  • Rice:1/2 cup
  • Split mung dal: 1/2 cup
  • Green chillies: 1 or two(slit lengthwise)
  • Ginger:1″ piece(chopped fine)
  • Turmeric:1/2 teaspoon
  • Milk:1 cup(optional)
  • Mustard seeds:1/2teaspoon
  • Zeera/Cumin seeds:1 teaspoon
  • Urad dal(dehusked and split black matpe bean)-1/2 teaspoon
  • Chana dal/Bengal gram dal: 1 teaspoon
  • Peppercorns: 5-6
  • Curry leaves:3-4
  • Oil: 1 teaspoon
  • Salt: to taste

Method:

  1. Wash the rice and mung dal separately and let it soak in water for 10-15 mins.
  2. In the meanwhile,heat the oil in a pressure cooker, then add the mustard,cumin seeds,urad dal, chana dal, and peppercorns.
  3. When the mustard starts to sputter,add the curry leaves, the chopped ginger and the turmeric.
  4. Stir the ginger till it turns slightly brown,then add the chopped onions and the green chillies. Fry till the onions are translucent.
  5. Drain the water from the mung and rice,add the mung dal and saute for 2-3 mins on medium heat. Then add the rice and again stir for a minute.
  6. Add a little more than 3 cups of water and salt, mix and close the lid of the pressure cooker and let it cook for about 3 whistles. (If you have a rice cooker,then transfer the contents to a rice cooker and cook till the rice and dal are well cooked).
  7. Once it is done,mix well (the dal should be completely mashed).
  8. Just before serving mix the hot milk(optional, and check for salt) and serve piping hot with either raitha or chutney(we ate it with the tomatilla chutney ).
  • 16
    Jun 16
  • 0

Microwave Cauliflower Sabzi (No Oil)

Category:Healthy Indian Recipes,Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Recipes- Side Dish Tags : 
 The Microwave version of the Gobi/Cauliflower sabzi was inspired by my mother-in-law who uses the microwave daily for her cooking (and not just for reheating stuff). I’ve tried making it with absolutely no oil, but you could add a teaspoon if you want. The resulting “No-oil, Microwave Gobi/Cauliflower ka sabzi” is not only easy to make but also turned out pretty good. You could even try the same recipe with broccoli(or any other vegetable) in lieu of the cauliflower.
Ingredients for Microwave Cauliflower Sabzi:
  • Cauliflower: 1 (washed and cut into tiny florets)
  • Red chilli powder: 1-2tsp (or according to your spice tolerance)
  • Turmeric powder: 1/4th tsp
  • Cumin powder: 1 tsp
  • Salt: to taste
  • Cilantro/Coriander leaves: 3tbsp (finely chopped)
  • Lime juice: 1 tsp 

Cauliflower Sabzi Microwave

Microwave Cauliflower Sabzi (No Oil)

Method:
  1. Put the cauliflower florets in a microwave-safe bowl and microwave for 5 mins.
  2. Then sprinkle some salt on it and mix-well.
  3. Microwave again for 2-3 mins. Mix well. Repeat this procedure every 2-3 mins, till the cauliflower is almost cooked.Test for salt(add more if needed).
  4. Sprinkle the red chilly powder, turmeric and the cumin powder and mix well. Microwave again (mixing every 2-3 minutes) till the cauliflower gets cooked.
  5. Add the lime juice and mix well.
  6. Garnish with the cilantro leaves.
  7. Serve the “No-oil, Microwave Gobi/Cauliflower ka sabzi” with phulkas or as a side with rice and dal.

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