Hummus

Ingredients

  • Chickpeas (kabuli chana) - 3 tablespoons
  • Garlic - 1 clove
  • Salt - to taste
  • Tahini - 1 tablespoon
  • Olive oil - 1 teaspoon
  • Lemon juice - few drops

Method

  1. Soak the chickpeas overnight. Boil in fresh water till soft. Cool and remove the skin and put them in a mixer grinder.
  2. Add garlic, salt and tahini, olive oil and lemon juice and continue to blend till absolutely smooth. 
  3. Chill in the refrigerator. 

Fiber Dip

Ingredients

  • Chopped coriander (dhania)- 1 cup
  • Boiled green peas-1/2 cup
  • Roughly chopped green chillies 1 tbsp
  • Piece ginger (adrak)- 25 mm (1”)
  • Garlic (lehsun) cloves , roughly chopped-1 to 2
  • Sugar-2 tsp
  • Lemon juice-1 1/2 tsp
  • Salt to taste

Method

  1. Combine all the ingredients in a blender and grind to a fine paste using little water.
  2. Refrigerate in an air-tight container and use as required.

Curd & Cucumber

Ingredients

  • Hung curd-2 tbsp.
  • Finely grated cucumber-½
  • Mint leaves-4-5
  • Lemon juice-¼ tsp
  • Roasted cumin [jeera]- ½ tsp.
  • Salt and pepper to taste.

Method

  1. Peel the cucumber and grate it. 
  2. Remove the excess water in to it.
  3. Mix the entire ingredient in hung curd sprinkle pepper on to that and serve.

Yellow Dal

Ingredients

  • Toor dal - 4 tsp Or 1 ½ tbsp
  • Red Ripe Tomatoes - 1 small 
  • Olive Oil - 1tsp
  • Ginger Root, 1 tsp 
  • Salt - to taste
  • Red chilli - as per taste
  • Cumin Powder - 1/2 tsp
  • Coriander Powder - 1/2 tsp 
  • Lemon juice - squeeze lime as per taste
  • Black Mustard Seeds - 1 tsp
  • Water - depending on dal consistency

Method

  • Wash and cook the lentils in a pressure cooker for about 10 minutes.
  • While the Lentils are cooking prepare the tomatoes, ginger and chillies. 
  • Once lentils are cooked, remove and puree them when they are a little cooler.
  • Set aside.
  • In a  pot add oil and heat.
  • Add mustard seeds to the oil and wait for them to pop.
  • Once mustard seeds have popped add the tomatoes, saute for about 1 minute. 
  • Add the pureed lentils and water.  
  • Now add the chillies and ginger and the rest of the spices.
  • Simmer the flame for about 15 minutes.
  • Check water levels regularly so as to not burn the dal.
  • Taste to see if there is a little sour kick to the dal, if not add some lemon juice.   

Palak Curry

Ingredients

  • Spinach – 1 bowl
  • Yoghurt – 20g
  • Gram flour (besan) – 15g
  • Oil – ½ tsp
  • Green chillies – 1-2 no.
  • Ginger - 1 inch piece
  • Dried button red chillies (bor mirchi) – 2-3 no.
  • Onion- 15g
  • Mustard seeds – ½ tsp
  • Cumin seeds – ½ tsp
  • Salt - to taste
  • Turmeric powder - a pinch

Methods

  • Whisk gram flour and yogurt till smooth.
  • Add 2 cups water and whisk again. Heat oil in a non-stick pan. Grind together green chillies, 10-12 spinach leaves and ginger with a little water to a fine puree.
  • Add this to the yogurt mixture and mix well.
  • Add red chillies to the oil in the pan and sauté.
  • Cut the onion into small cubes.
  • Add mustard seeds and cumin seeds to the pan along with onion and sauté till the onion softens.
  • Add yogurt mixture, salt, turmeric powder and mix.
  • Cook on medium heat, stirring, till the gram flour gets cooked and the kadhi thicken.
  • Chop remaining spinach leaves and add to the kadhi and simmer for a couple of minutes.
  • Serve hot.

Curd Shurba

Ingredients

  • Fresh low-fat curds-4 cups
  • Plain flour (maida)- 1 tbsp
  • Turmeric powder (haldi)- 1/4 tsp
  • Low-fat milk (99.7% fat-free)- 2 tbsp
  • Oil-1 tsp
  • Cumin seeds (jeera)- 1/2 tsp
  • Finely chopped onions-1/4 cup
  • 2 green chillies , finely chopped
  • Grated ginger (adrak) , optional-1/2 tsp
  • Finely chopped tomatoes-2 to 4 tsp
  • Finely chopped cucumber-1 tbsp

For The Garnish
       1 tbsp chopped coriander (dhania)

 

Method

  1. Beat the curds, plain flour, turmeric powder and milk together.
  2. Heat the oil in a deep non-stick pan and add the cumin seeds.
  3. When the seeds crackle, add the onions, green chillies and ginger and sauté for a minute.
  4. Add the curds mixture and salt, mix well and boil for a few minutes.
  5. Add the tomatoes and cucumber, mix well and cook for 1 more minute.
  6. Serve hot garnished with coriander.

Five Grain Dal

INGREDIENTS

  • Dal [split Bengal gram(chana dal), split black gram skinless(dhuli urad dal), split pigeon pea(toor dal), split red lentil(masoor dal), split green gram skinless(Moong dal)] – 30gms 
  • Fresh coriander leaves – a few springs
  • Turmeric powder – ¼ tsp 
  • Red chilli powder – ½ tsp
  • Salt – to taste
  • Garlic – 3 cloves
  • Oil – ½ tsp
  • Cumin seeds – ½ tsp
  • Mustard seeds – ½ tsp 
  • Whole dry red chillies – ½ tsp

Methods

  • Pick and wash all dals with plenty of water.
  • Then soak in two cups of water for half an hour.
  • Drain and leave aside.
  • Clean, wash and chop coriander leaves.
  • Peel, wash garlic and chop finely. 
  • Boil the dals in three cups of water along with turmeric powder until almost cooked.
  • Add red chili powder and salt.
  • Mix well, boil for another few minutes to cook the dals properly. 
  • Take the pan off the heat.
  • Heat oil in pan, add cumin seeds and mustard seeds, cook for a moment.
  • Add chopped garlic and whole red chillies and sauté until garlic turns brown.
  • Add this to cooked dal and keep covered for two to three minutes. 
  • Stir dal well, garnish with chopped coriander leaves and serve hot.

Sprouts Pancake

Ingridents

  • Gram flour (Besan) - 30 Gms
  • Carom seeds (ajwain) - ¼ tsp
  • Red chilli powder - pinch of chillie powder
  • Oil - ½ tsp.
  • Salt to taste
  • Bean sprouts boiled - 10 Gms
  • Red capsicum - 10 Gms
  • Yellow capsicum - 10 Gms
  • Green capsicum - 10 Gms
  • Tomato - 2 tsp.
  • Green chilies - 1 no.
  • Fresh coriander leaves chopped - 1 tbsp.
  • Cumin seeds - ½ tsp.

Methods

  • Place the gram flour in a bowl.
  • Add salt, carom seeds and red chilli powder.
  • Add water, little by little, and whisk to make a smooth Dosa like batter.
  • Chop the red, yellow and green capsicums. Remove the seeds and chop the tomato.
  • Chop the green chilies and coriander leaves.
  • Heat 1 tbsp. oil in a nonstick pan and add cumin seeds.
  • When the seeds begin to change color, add all the three capsicums, green chilies, tomato and toss.
  • Add bean sprouts, salt and coriander leaves and mix well.
  • Heat a Dosa tawa and put a little oil on it.
  • Pour a little batter and spread into a round pancake.
  • Drizzle a little oil all around and cook till the underside is lightly browned.
  • Spread a little of the filling over the pancake and switch off the heat.

Soya Poha

Ingredients

  • Soya granules-1 cup
  • Oil-2 tsp
  • Mustard seeds ( rai / sarson)- 1 tsp
  • Curry leaves (kadipatta)- 8 to 10
  • Asafoetida (hing)- 1/4 tsp
  • Sliced onions-1/2 cup
  • Finely chopped green chillies-1/2 tsp
  • Turmeric powder (haldi)- 1/4 tsp
  • Boiled green peas-2 tbsp
  • Boiled peanuts-1 tbsp
  • Lemon juice-1 tbsp
  • Salt to taste

For The Garnish

  • Chopped coriander (dhania)- 2 tbsp
  • Pomegranate – 1 cup

Method

  1. Soak the soya granules in 2 cups of warm water for 15 minutes. Squeeze thoroughly and keep aside.
  2. Heat the oil in a non-stick kadhai and add the mustard seeds.
  3. When the seeds crackle, add the curry leaves and asafoetida and sauté on a medium flame for a few seconds.
  4. Add the onions and green chillies and sauté on a medium flame for another 3 to 4 minutes or till the onions turn translucent.
  5. Add the turmeric powder, green peas, peanuts, soya granules, lemon juice and salt, toss gently and cook on a medium flame for 2 to 3 minutes, stirring once in between. Serve hot with garnished with coriander.

An appetizing alternative to the traditional version, soya poha is rich in proteins, iron and zinc. Peas and peanuts make an appetizing addition to this ideal breakfast when you want to lose weight the healthy way.

Ragi Uttapam

Ingredients

  • Ragi Flour - 1 tbsp
  • Rice (raw) - 1 tbsp
  • Urad dal (raw) - 1 tbsp
  • Carrot - 10g
  • Green Chilles - 1
  • Cumin Seeds - 1/4th tsp
  • Cilantro - 1 tsp
  • Salt - to taste 
  • Oil - 1/2 tsp

Methods

  1. Mix together ragi flour, idli batter (rice+urad dal) and salt into smooth batter adding minimum amount of water.
  2. Let the batter sit for around 15 minutes. Peel, remove ends, wash and grate the carrot.
  3. Remove stems, wash and finely chop the green chilly. 
  4. Wash, separate leaves and finely chop the cilantro. 
  5. Heat a pan on medium - low heat, pour a ladle full of batter onto the pan. Layer the roti with grated carrot, cilantro and cumin seeds. 
  6. Cook covered on low flame till ragi flour uttapam is roasted on bottom side. 
  7. Uncover, pour quarter tsp of oil and turn over the ragi uttapam on other side. 
  8. Cook again on low flame for a minute and remove from heat. 
  9. Serve ragi flour uttapam with your choice of raita.