Panner Bhurji

Ingredients

  • Firm tofu/paneer – 50 gram
  • Onion,chopped - 10 gram
  • Olive oil-1/2 tsp
  • Turmeric-1/4 tsp
  • Red chilli powder-1/2 tsp
  • Milk-1 tbsp 
  • Chopped green onion (optional)-2 tsp
  • Ground pepper to taste

Method

  • In a non-stick pan heated to medium, add olive oil and fry onion for about 1 minute until soft.
  • Next crumble the tofu by hand into small pieces into the frying pan. 
  • Heat and fry together for another 2-3 minutes, then start adding in the spices, and salt. 
  • Cook for another 4 minutes until most of the liquid is absorbed and browning on the tofu. 
  • Add the milk to the scramble and cook for another 2 minutes and add ground pepper and green onion (optional).

Bhindi Oats Sabji

Ingredients

  • Ladyfingers (bhindi),diagonally sliced -150 g
  • Oats - 1 tbsp
  • Oil - ½ tsp
  • Cumin seeds - 1/2 tsp
  • Curry leaves - 3-5
  • Onion ,roughly chopped - 2 tbsp
  • Turmeric powder a pinch
  • Red chilli powder - ½ tsp
  • Salt as per taste use minimum
  • Amchur powder – ½ tsp

Method

  1. Heat oil in a non stick pan, add cumin seeds and sauté till fragrant. 
  2. Add curry leaves, onion and sauté lightly. Add bhindi and mix. 
  3. Add turmeric powder, red chilli powder, amchur powder, salt and sauté for 4-5 minutes. 
  4. Add oats and mix well. Cook for 1-2 minutes. 
  5. Transfer onto a serving bowl and serve hot

Baby Corn Palak

Ingredients

  • Baby corns, cut into small pieces - 2
  • Spinach – 1 katori (chopped)
  • Garlic, sliced – 2 cloves
  • Asafoetida – a pinch
  • Green chillies, chopped - 1
  • Lemon juice - ½ tbsp
  • Fresh coriander leaves, chopped - 1 tbsp
  • Salt – to taste
  • Oil – ½ tsp

Method

  • Blanch the spinach and puree it.
  • Heat the oil in a pan; add the garlic and sauté until golden brown.
  • Add the asafetida and chillies and sauté for ten seconds.
  • Add the baby corns, sauté for two minutes, then add the spinach purée and salt.
  • Sauté for a further two minutes.
  • Sprinkle on the lemon juice and garnish with the coriander leaves.

Whey Soup

Ingredients

  • Oil-2 tsp
  • Cumin seeds (jeera)- 1 1/2 tsp
  • 2 green chillies , slit green chillies
  • Whey-3 cups
  • Salt and freshly ground black pepper powder to taste
  • Finely chopped coriander (dhania)- 2 tbsp
  • Paneer (cottage cheese) , cut into 12 mm ( 1/2”) cubes-1/2 cup

Method

  • Heat the oil in a deep non-stick pan and add the cumin seeds.
  • When the seeds crackle, add the green chillies, whey, salt and pepper, mix well and bring to boil.
  • Add the paneer and coriander mix well and simmer for 30 seconds.
  • Serve hot.
  • Don’t discard the whey the next time you make paneer. This liquid is a great source of protein, vitamins and minerals. A soup make from whey with chunks of calcium-laden paneer will make a light, yet energy-giving soup. Try it!

Vegetable Bean Soup

Ingredients

  • Red kidney beans (rajma),soaked  -  30g
  • Tomatoes, pureed  - 20g
  • Carrot,½ centimeter cubes -  10g
  • French beans,1/2 centimeter pieces -  5g
  • Fresh button mushrooms, chopped -  25g
  • Green capsicum,1/2 centimeter pieces - 10g
  • Onion - 15g
  • Garlic - 5g
  • Fresh coriander leaves, chopped - 15g
  • Vegetable stock -  150g
  • Salt  - to taste
  • Red chilly powder -  1/4th tsp

Method

Pressure-cook red kidney beans with onion and garlic till soft. Drain and reserve the cooking liquor. Mash the kidney beans lightly and set aside. Separate the coriander leaves from the stems. Discard the stems and reserve the leaves for garnishing. Mix lightly mashed kidney beans with the cooking liquor. Stir in pureed tomatoes and bring the mixture to a boil. Add carrot, French beans and vegetable stock or water. Continue to simmer till carrots are cooked. Stir in mushrooms, salt, red chilly powder and capsicum. Simmer for five minutes. Serve hot garnished with fresh coriander leaves.

Veg Panner Soup

Ingredients

  • Lemon juice - 2tsps
  • Oil - 1/2 tsp
  • Onion ,diced - 15g 
  • Carrot, sliced thinly - 10g 
  • French beans, chopped - 10g 
  • Cabbage, diced - 30g
  • Green capsicum, chopped - 10g
  • Vegetable stock / Plain water - 100ml
  • Tomato, chopped - 5g
  • Silken beancurd (tofu),diced - 13g 
  • Instant Noodles - 15g
  • Salt - to taste
  • Black pepper powder - 1/4th tsp

Method

  1. Heat a little oil in a non-stick deep pan. Add onion and carrot and sauté. 
  2. Add the French beans, cabbage and green capsicum and stir. 
  3. Add the stock and tomato. Stir and cook for two minutes. Add bean curd and stir gently. Break the instant noodles and add. 
  4. Add salt and black pepper powder and mix. Bring it to a boil and let it cook till the noodles are done. Pour into soup bowls and serve hot.

Lentil Soup

Ingredients

  • Red lentils (masoor dal)- 30g
  • Onion, (small) roughly chopped-1
  • Tomatoes (small), finely chopped- 1
  • Cumin powder- ½ tsp
  • Ground coriander- ½ tsp
  • Ground turmeric- ½ tsp
  • Salt and pepper - to taste
  • Cumin seeds- ½ tsp
  • Mustard seeds- ½ tsp
  • Curry leaves- 5-6
  • Oil- ½ tsp
  • Water- 1 cup

Method

  • In a large pan, combine the lentils, coarsely chopped onion, tomatoes, ground cumin, coriander, turmeric, and salt. Add water and bring to a simmer. Cook until the lentils begin to break down.
  • In a frying pan, warm the oil over medium to high heat. Once the oil is hot, add the cumin seeds and the mustard seeds. Cover the pan and wait briefly until the mustard seeds begin to pop. Then add the finely chopped onion and the curry leaves and cook, stirring to prevent the leaves from burning, until lightly browned.
  • Add the curry leaf mixture to the lentils. Cook until the flavors have melded.

Green Peas Soup

Ingredients

  • Oil-1 tsp
  • Chopped onions-1 1/4 cups
  • Finely chopped garlic (lehsun)- 2 tsp
  • Fresh green peasX-1 1/2 cups
  • Salt and to taste

Method

  • Heat the oil in a deep non-stick pan; add the onions and garlic and sauté on a medium flame till the onions turn translucent.
  • Add the green peas, salt and 4 cups of hot water, mix well and simmer for 12 to 15 minutes or till the peas are cooked.
  • When slightly cool, blend in a mixer till smooth.
  • Transfer the mixture to a deep non-stick pan, add the pepper and bring to boil.
  • Serve hot.

Nutri Salad

Ingredients:

  • Shredded cabbage-1/4 cup
  • Shredded red cabbage-1/4 cup
  • Chopped tomatoes - 1/4 cup
  • Thinly sliced carrots- 1/2 cup
  • Thinly sliced cucumber -1/2 cup
  • Thinly sliced red capsicum-1/4 cup
  • Thinly sliced yellow capsicum-1/4 cup
  • Thinly sliced green capsicum-1/4 cup

    To Be Mixed Into A Dressing

  • Apple , grated with the skin-1 medium sized
  • Lemon juice-1 tbsp
  • Sugar-1 tsp
  • Dried oregano-1/2 tsp
  • Finely chopped raisins (kismis)- 1 tbsp
  • Salt-1/8 tsp

Method

  • Combine all the salad ingredients in a bowl, add the dressing to it and toss well.
  • Serve immediately.
  • A medley of colourful veggies with a zesty apple-lemon juice-oregano dressing.

Nutri Bhel

Ingredients

For The Sev-murmura

  • Puffed rice (kurmura) (murmura)- 2 cups
  • Sev or nylon -1/2 cup
  • Cumin seeds (jeera)- 1/2 tsp
  • Asafoetida (hing)- a pinch
  • Turmeric powder (haldi)- 1/4 tsp
  • Black salt (sanchal)- 1/4 tsp
  • Oil=-1/2 tsp

Other Ingredients

  • Moong (whole green gram) sprouts-1/3 cup
  • Chopped tomatoes-1/3 cup
  • Chopped apple-1/3 cup
  • Chopped raw mango-2 tbsp
  • Fresh pomegranate (anar) seeds-1/4 cup
  • Orange segments-1/2 cup
  • Chopped coriander (dhania) - 4 tbsp
  • Lemon juice-4 tsp
  • Salt to taste

 

Method

For the sev-murmura

  • Heat the oil in a pan and add the cumin seeds. When they crackle, add the asafoetida, turmeric powder and puffed rice and mix well.
  • Add the black salt and sev. Mix well and cool completely.
  • Store in an air tight container and use as required.

How to proceed

  • Mix all the ingredients together and serve immediately.

Here's a healthy alternative to regular calorie-laden bhel. I've added sprouts in this bhel as they are easier to digest and also abound in nutrients like protein, calcium, iron and vitamin c. Mixed with fruits like apple, orange and pomegranate and flavoured with lemon juice it makes tantalizingly chatpata snack that's sure to lift your spirits.