Tag Archives: vegan

  • 15
    Jun 16
  • 0

Moong Dosa or Pesarattu(Savoury Mung Crepes) with Green Peas chutney

Category:Healthy Indian Recipes,Indian Dietitian Online,Recipes-Healthy Breakfast,Recipes-Snacks/Dips Tags : 

A ‘green’ breakfast! This dish is packed with protein and makes a healthy start to your day.
This is an easy version of the pesarattu(as there is no fermenting required).My mom learnt to make this moong dosa from one of our neighbours and as a kid I was not too fond of this ‘green’ dosa,but of course now it’s a totally different story. There are so many things that we hate as kids,but as grown ups we have a totally different take on it.
The peas chutney recipe is from my mother-in-law.I had never heard of(forget tasting) ‘peas chutney’ until she had made it for breakfast one day. I had to call her up to get this recipe and she was just so thrilled about it.
Moong dosa/Pesarattu (Mung Bean Crepes):
Ingredients for Pesarattu:

  • Whole Mung: 1 cup (soak in water overnight)
  • Green chillies: 1 or 2 nos.
  • Ginger:1/2″ piece
  • Zeera/Cumin seeds: 1 teaspoon
  • Salt: to taste

Method:

  1. Grind the soaked mung,green chilly, ginger and salt to a fine paste of pancake/dosa consistency(add about a cup of water while grinding)
  2. Add the cumin seeds and mix well.
  3. Heat a non-stick pan,when it’s hot, pour a ladleful of the dosa batter and spread.
  4. Cover and cook on medium heat for about 2-3 minutes.
  5. Remove the cover, check if the dosa has cooked.Then,flip the dosa and cook for another 2-3 minutes.
  6. Remove and serve hot with chutney.

Note:It’s usually served with freshly chopped onions sprinkled on top as a garnish and some upma inside.
Green peas chutney:

Ingredients for Green Peas Chutney:

  • Fresh/frozen green peas: 1 cup
  • Green chillies: 1/2 or 1 no.
  • Salt: to taste
  • Mustard seeds:1/2 teaspoon
  • Zeera/Cumin seeds: 1/2 teaspoon
  • Sesame seeds:1/2 teaspoon
  • Lime juice:1 teaspoon
  • Oil:1 teaspoon

Method:

  1. Grind the peas(thaw first if frozen), green chillies and salt to a fine paste. Keep aside in a bowl.
  2. Heat the oil in a pan,add the mustard,cumin and sesame seeds.When the mustard starts to sputter,remove from flame.
  3. Pour this tempering on the chutney and mix,then add the lime juice and mix well.
  4. Serve with dosa’s or as a dip or use as a spread with sandwiches or wraps.
  • 10
    Jun 16
  • 0

Baingan Bharta/ Brinjal Bharta (Roasted Eggplant Curry)

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

For the Baingan bharta, the brinjal is usually first roasted whole over a fire (since we have an electric cooktop here, I had to bake it) . Once roasted,the brinjal pulp is then cooked with chopped onions,tomatoes and garnished with chopped cilantro. The Brinjal bharta goes well with ‘phulkas/roti’ or with steamed rice and dal.Here are the ingredients for Brinjal Bharta:

Baingan Bharta Recipe
Ingredients for Baingan Bharta:

  • Eggplant/brinjal: 1 big
  • Onion: 2 medium, finely chopped
  • Tomatoes: 2 small ,diced
  • Green chillies: 1-2,slit lengthwise
  • Ginger: 1 tsp, finely chopped
  • Garlic: 4-5, finely chopped
  • Garam masala: 1tsp
  • Cilantro/coriander leaves: 5 tbsp, finely chopped
  • Salt: to taste
  • Oil: 1tsp

Method:

  1. Spread a little oil over the skin of the eggplant/brinjal and roast over an open flame till it gets cooked(or you could bake it in the oven for 20-30mins).
  2. After it cools a bit, remove the skin (the oil applied on the skin makes it easy) and coarsely chop the eggplant pulp. Keep aside.
  3. Heat the oil in a pan,then add the chopped ginger and garlic. Let it fry for about a minute,then add the chopped onions and salt.
  4. Saute till the onions become translucent, then add the slit green chillies, diced tomatoes and garam masala powder. Stir for about 5-6 minutes till the tomatoes are cooked.
  5. Add the pulp of the brinjal and cook for another 5 minutes stirring occasionally.
  6. Garnish the brinjal bharta with chopped cilantro and serve hot with phulkas.
  • 31
    May 16
  • 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 🙂

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

  • 25
    May 16
  • 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

  • 25
    May 16
  • 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

  • 19
    May 16
  • 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

  • 18
    May 16
  • 0

Methi Pulao (Methi Rice) Fenugreek leaves pilaf

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

Methi Rice/ Methi Pulao

Both methi seeds(fenugreek seeds) and methi leaves(fenugreek leaves) have been long used in Indian families as not just a culinary  ingredient, but also for it’s medicinal properties. The seeds are great for :

  1. diabetics as it can control the blood sugar levels (soak a tablespoon of methi seeds overnight and have it along with the soaked water the next day).
  2. relieves constipation,
  3. a boon to new mothers as it is a known galactogogue (increases breast milk),
  4. It is also believed to relieve menstrual cramps when taken along with yogurt/ buttermilk. (Soak a tablespoon of methi seeds/powder in yogurt/buttermilk for a couple of hours or overnight and eat it when you have menstrual cramps).
  5. lowering cholesterol

Methi leaves taste great in just about any dish. You can use the fresh leaves to make parathas, theplas, sabzi, add it into your dal or make methi pulao with it. Here’s a quick and simple methi pulao that can be served with a raitha.

Ingredients for Methi Rice/Methi Pulao:

  • Basmathi Rice: 2 cups (wash and soak in water for 20-30mins)
  • Methi: 3-4 small bunches (or 1 big) washed and finely chopped
  • Onion: 1 big (finely sliced)
  • Tomatoes: 3 small (finely diced)
  • Peas: a handful (optional)
  • Ginger+garlic paste: 1 tsp
  • Cumin seeds(jeera): 1tsp
  • Cloves: 1-2nos.
  • Peppercorns: 5 nos.
  • Bay leaf: 1
  • Cinnamon: 1″ stick
  • Whole cardamom: 2nos.
  • Turmeric: 1/2 tsp
  • Water: 4 cups
  • Red chili powder: 1-2 tsp (or as per spice tolerance)
  • Cumin powder: 1/2 tsp
  • Coriander powder: 2tsp
  • Garam masala: 1/4 tsp
  • Oil: 3tsp
  • Salt: to taste

Method:

  1. Heat the oil in a pressure cooker. Add the whole spices (peppercorn, cloves, cinnamon, cumin seeds, cardamom and bay leaf).
  2. Then add the turmeric, sliced onions and fry till the onions turn golden brown.
  3. Add the ginger+garlic paste and fry for a minute.
  4. Then add the chopped methi leaves and fry for 3-4 minutes on low flame.
  5. Add the tomatoes and the spice powders (chili, cumin, coriander,garam masala) and some salt and cook till the tomatoes are mushy.
  6. Add the soaked and drained basmathi rice, peas(optional) and mix well for 2 mins.
  7. Add the water, taste for salt and cover the pressure cooker and let it cook till one whistle.
  8. Switch off, let the pressure drop. Open and gently fork the rice to separate the grains.
  9. Serve hot with raitha of your choice.

Note: you can add 2 tablespoon of crushed peanuts as a garnish before serving. Enjoy.

Methi Rice

Methi Pulao (How to make methi pulao)

Indian Dietitian Online

  • 17
    May 16
  • 0

Watermelon Salsa (Chatpata Watermelon Chaat)

Category:Indian Dietitian Online,Online Dietician India,Recipes-Snacks/Dips Tags : 

Fresh Watermelon Salsa

Summer time is watermelon time- a perfect fruit to include in your diet on a hot summers day. There are so many ways to eat it and one of my favorite is to make a quick and yummy salad-the watermelon salsa!

Watermelons are loaded with the carotenoid lycopene and contains mostly water which is a great way to re-hydrate the body in summer.

Watermelon Salsa and Mango Salsa

Ingredients: 
Watermelon:1/2 cubed
Onion: 1 small (finely chopped)
Tomato: 1 small (finely chopped)
Coriander leaves: 3-4tbsp (finely chopped)
Lime juice: 2 tsp
Green chilies: 1 (finely chopped)
Salt: to taste

Method: 
Mix all the ingredients together in a bowl. Chill before serving. You can substitute the watermelon with any fruit (mango, pineapple, peach, nectarine, etc) or make a mixed fruit salsa by adding 2-3 fruits together.

You can add some chaat masala for an Indian twist.

Here are other Healthy Snack Ideas:

  1. Baked Sweet Potato Fries/snack
  2. Baked Carrot Fries/snack
  3. Crispy Kale Chips
  4. Khaman Dhokla
  5. Handvo
  6. Fish Cutlets/Patties

Indian Dietitian Online

  • 17
    May 16
  • 0

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

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