Oats Chat

INGREDIENTS

  • For The Meetha Chutney (makes Approx. 2 1/2 Cups)
  • Deseeded dates (khajur)- 1 cup
  • Deseeded tamarind (imli)- 1/2 tbsp
  • Lemon juice-1 tbsp
  • Chilli powder-1/2 tsp
  • Cumin seeds (jeera) powder-1 tsp
  • Black salt (sanchal)- 1/2 tsp
  • Salt to taste

 

Other Ingredients

  • Quick cooking rolled oats-1 cup
  • Finely chopped tomatoes-1/4 cup
  • Beaten low-fat curds (dahi)- 1 cup
  • Meetha chutney , recipe above-1 tbsp
  • Cooked kala chana (brown chick peas)- 1/4 cup
  • Chilli powder-2 tsp
  • Cumin seeds (jeera) powder-2 tsp
  • Black salt (sanchal)- 2 tsp
  • Chaat masala-2 tsp
  • Mixed seeds (flex seeds, watermelon seeds, sunflower seeds, white till, pumpkin seeds etc) - 1 cup

For The Garnish

  • Finely chopped coriander (dhania) - 1/2 cup
  • Fresh pomegranate (anar) - 3 tbsp

Method

for the Meetha chutney
Wash the dates and tamarind and put them in a pressure cooker on a high flame for 2 whistles.
Allow the steam to escape and keep aside to cool.
Blend in a mixer to a smooth paste using 2 tbsp water.
Strain the mixture through a sieve.
Add lemon juice, chilli powder, cumin seed powder, black salt and mix well. Keep aside.

How to precede
Dry roast the oats in a non-stick pan on a medium flame for 3 to 4 minutes. Keep aside to cool.
Combine all the ingredients, including the oats, in a large bowl and mix well.
Serve immediately garnished with coriander and pomegranate mixed seeds.

Handy tip:
The Meetha chutney can stay fresh for 2 months when stored in the deep-freezer.

Whole Wheat Roll

Ingredients

For The Roti
Whole wheat flour (gehun ka atta)- 1 cup
Oil-1 tbsp
Salt- a pinch
Whole wheat flour (gehun ka atta) for rolling

For The Tomato-garlic Chutney
Oil-2 tsp
Finely chopped spring onions whites-1/4 cup
Finely chopped garlic (lehsun)- 1 tbsp
3 whole dry kashmiri red chillies , soaked , drained and chopped
Finely chopped tomatoes-1 cup
Tomato ketchup-1 tbsp
Finely chopped spring onion greens-1 tbsp
Finely chopped coriander (dhania)- 1 tbsp
Salt to taste

To Be Mixed Into A Salad
Shredded lettuce-1 cup
Thinly sliced tomatoes-1/2 cup
Bean sprouts-1/2 cup
Thinly sliced spring onions whites-1/2 cup

Thinly sliced carrots-1/2 cup
Finely chopped coriander (dhania)- 2 tbsp
Finely chopped mint leaves (phudina)- 2 tbsp
Salt to taste
Roasted cumin seeds (jeera) powder-1/2 tsp
Lemon juice-1/2 tsp

Method

For the roti

  1. Combine all the ingredients in a bowl and knead into soft dough using enough water. Keep aside.
  2. Divide the dough into 4 equal portions and roll out each portion into 200 mm. (8”) diameter circles using a little flour.
  3. Heat a non-stick tava (griddle) and lightly cook the rotis on both the sides. Keep aside.

For the tomato-garlic chutney

  1. Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
  2. Add the garlic, kashmiri chillies and sauté on a medium flame for 1 to 2 minutes.
  3. Add the tomatoes and approx. 2 to 3 tbsp water, mix well and cook on a medium flame for 5 to 7 minutes, while stirring occasionally.
  4. Add the tomato ketchup, spring onion greens, coriander and salt, mix well and cook on a medium flame for 1 to 2 minutes. Use a potato masher to lightly mash the mixture and keep aside.

How to proceed

  1. Just before serving, warm a roti on a non-stick tava.
  2. Place the roti on a clean dry surface and spread 2 tbsp of the tomato-garlic chutney evenly over it.
  3. Arrange 1/4 th of the salad and spread 1 tbsp of mayonnaise in a row in the centre of the roti and roll it up tightly.
  4. Repeat with the remaining ingredients to make 3 more wraps.
  5. Serve immediately.

 

NOTE:  YOU CAN USE TAHNI SAUCE OR HUMMUS

Brinjal Cutlet

Ingredients

  • 2 cups brinjal (baingan / eggplant) cubes
  • 1 tbsp oil
  • 1 cup peeled and chopped potatoes
  • 1/4 cup finely chopped french beans
  • 1/4 cup finely chopped carrots
  • salt to taste
  • 1/2 tsp garam masala
  • 1/2 tsp dried mango powder (amchur)
  • 2 tbsp finely chopped coriander (dhania)
  • 1/4 cup finely chopped mint leaves (phudina)
  • bread crumbs for rolling
  • oil for greasing and cooking

To Be Ground Into A Smooth Paste (without Using Any Water)

  • 1/2 cup roughly chopped onions
  • 4 green chillies , roughly chopped
  • 2 tsp roughly chopped ginger (adrak)

For Serving

Tomato ketchup

Method

Spinach Pasta

Ingredient

  • Pasta - 3/4 cup
  • Spinach - 1/2 cup
  • Milk - 1/4 cup
  • Corn flour - 1 tsp
  • Oregano / Any mixed herbs - 1 tsp
  • Breadcrumbs - 2 tbsp.
  • Grated Cheese - 2- 3 tbsp.
  • Olive Oil - 1 tsp
  • Salt - to taste

Method

Cook the pasta with enough water, salt and a tsp of oil...Drain water and keep aside. Then add spinach to boiling water and cook for 2mins. Don’t drain water, reserve it for future use.
Cool down and grind it a smooth paste. Add the spinach puree to a pan and allow it to boil for a minute then add reserved stock. Boil for few mins until it starts thickening.
Then add milk, give a quick stir then add corn flour and keep stirring continuously until it forms a thick sauce. Then add salt and oregano.
Add cooked pasta give a quick stir then add breadcrumbs and mix once. Switch off
Garnish with grated cheese while serving

Note: U can try this with different variety of pasta
the green gravy can be Capsicum/.Broccoli instead of spinach
I wanted to make it creamier so added small cube of cheese to the sauce itself.

Protein Handva

Ingredients

  • Green moong dal - 15g
  • Chopped and boiled mixed vegetables(French beans ,carrot and green peas) – 15g
  • Semolina – 10g
  • Besan – 5g
  • Finely chopped coriander - 10g
  • Green chilli paste – ¼ Teaspoon
  • Garlic and Ginger paste – ¼ Teaspoon 
  • Salt to taste
  • olive oil – ½ Teaspoon
  • Mustard seeds – ¼ Teaspoon
  • Carom seeds – a pinch
  • Asafoetida – a pinch
  • Chopped red chilli - 1
  • Sesame seeds – 1/4 Teaspoon

Method

  1. Combine the drained green moong dal and ¼ cup of water in a mixer and blend to a coarse paste.
  2. Transfer the mixture into a deep bowl, add semolina, besan, coriander, green chilli paste, garlic and ginger paste, salt and water and mix well.
  3. Just before making the handvo, add 1 tsp of water evenly over it and mix gently.
  4. Heat oil in a non-stick pan and add mustard seeds, carom seeds, Kashmiri red chilli, sesame seeds, and asafoetida and sauté on a medium flame for a few seconds.
  5. Pour the batter over it and spread it evenly.
  6. Cover it with a lid and cook on a medium flame for 10 minutes or till the base turns golden brown in colour and crisp.
  7. Lift the handvo gently using 2 large flat spoons and turn it over to the other side.
  8. Cover and cook on a medium flame for another 7 to 8 minutes or till it turn golden brown in colour.
  9. Cool slightly and cut into equal pieces.

Serve immediately with green chutney.

Panner Kabab

Ingredients

  • Paneer - 2 cubes 10 gm each.
  • Cherry tomatoes - 2-3 
  • Green bell peppers (cut into cubes) - 1 small
  • Greek  yogurt - 1 tbsp.
  • Garlic paste - 1 tsp.
  • Chilli powder - 1 tsp.
  • Turmeric powder - 1/2 tsp.
  • Coriander powder - 2 tsp. 
  • Cumin seeds roasted and coarsely ground -1tsp.
  • Salt to taste
  • Lemon to garnish - 1/2
  • Mix the yogurt with the coriander, cumin, chili, turmeric and garlic paste. Add salt.Whisk to get a smooth paste.
  • Add the cubes of paneer to this paste and coat well.
  • Allow to marinate for 1 hour.
  • On wooden skewers,arrange alternate cubes of paneer with the cherry tomatoes and green bell peppers squares.
  1. Grill on a barbeque or in the oven until the vegetables are soft as per your liking.
  2. Garnish with a squeeze of lemon and serve.

Oats Sandwich

OATS SANDWICH

INGREDIENTS

  • Quaker Oats –1/2 cup (50 gms)
  • Roasted 4 slices oats bran bread
  • Low fat yogurt - whisk well till smooth-1/2 cup
  • Finely chopped capsicum-2 tbsp.
  • Grated carrot-1 tbsp.
  • A pinch of roasted cumin (bhuna jeera) powder
  • Salt and pepper - to taste
  • Tomato Puree-1 tsp

Method

Dry roasts Quaker Oats in a pan for 3-4 minutes till light golden.
- Mix whisked yogurt, tomato Puree, roasted Quaker Oats, chopped capsicum, carrot, salt, pepper and cumin powder.
- Spread 2 heaped tbsp. of the above mixture on one side of a bread slice.
- Cover with another slice.
- Toast the sandwich on a non-stick pan on both sides till golden. Cut into two. Serve.

TIP: PUT ALL POSSIBLE VEGGIES (broccoli, zucchini,beetroot, spinach finely chopped, peppers small chopped, onions etc.) 

Oats Dal Tikki

Oats Dal Tikki

Ingredients:

  • Yellow Moong dal-½ cup
  • Quick cooking oats-½ cup
  • Grated onions-3 tbsp
  • Curd-2 tbsp
  • Chilli powder-2 tsp
  • Garam masala-¼ tsp
  • Turmeric-¼ tsp
  • Ginger-garlic paste-1 tsp
  • Finely chopped green chillies-½ tsp
  • Chopped coriander-2 tbsp
  • Oil for cooking-1½ tsp
  • Salt to taste

 

Method

Clean, wash and boil the moong dal in one cup of water till the dal is soft and cooked and all the water has evaporated.

Blend all the dal to a coarse paste.

Transfer it to a bowl and add all the remaining ingredients and mix well.

Divide the mixture into 12 equal portions and shape each portion into a two and a half inch round flat tikki.

Cook each tikki on a non-stick pan using ½ tsp oil.

Serve with green chutney.

Note: You can add paneer or tofu and flex seeds and coriander leaves in tikki

Indian Pasta

INGREDIENTS

  • Whole wheat pasta boiled – 1 katori
  • Olive oil – ½ tsp
  • Cumin seeds - pinch
  • Onions chopped – 1 small
  • Turmeric powder - pinch
  • Red chilli powder – to taste
  • Tomato chopped – 1 small
  • Green capsicum chopped – 2 tsp
  • Salt – tps taste
  • Fresh coriander leaves chopped – for garnish

Method

Heat the oil in a non-stick pan. Add cumin seeds and allow it to splutter. Add onions and saute till brown. Add turmeric powder and red chilli powder. Mix well. Add little water and cook for three minutes Add tomatoes and capsicum and saute well for two minutes. Add pasta and salt. Toss well. Finish with chopped coriander leaves and serve hot.

Daliya Khichdi

Daliya Khichdi

Ingredients:

Finely chopped onion, tomato, carrot and French beans, potato– 1 cup

  • Green peas- 10 Gms
  • Chopped green chilli– 1 tsp
  • Ginger-garlic paste – ½ tsp
  • Broken wheat (Dalia) - 30 Gms
  • Turmeric powder – ½ tsp
  • Coriander powder – 1 tsp
  • Cumin seeds – ½ tsp
  • Oil – 1 tsp
  • Salt- to taste
  • Chopped coriander - to garnish

Method

Heat the oil in a pressure cooker and add the cumin seeds. When the seeds crackle, add the onions, green chillie and ginger-garlic paste, mix well and saute till the onions turn translucent. Add the chopped vegetables and sauté for 3 minutes. Add the broken wheat, turmeric powder, coriander powder and salt along with 1 cup of water and mix well. Pressure cook for 1-2 whistles. Allow the steam to escape before opening the lid. Serve hot. Garnish with coriander leaves.