Veg Panner Jalfrezi

Ingredients

  • Sized carrot (blanched)- 1 large
  • 10 French beans (blanched)
  • Red bell pepper-1 medium
  • Yellow bell pepper-1 medium
  • Capsicum-1 medium
  • Paneer (cut into 2 inch)- 400 g
  • Oil-3 tbsp
  • Cumin seeds-1 tsp
  • 2 whole red chillies
  • Onions (thick slices)- 2 medium
  • Tomatoes (chopped)- 2 medium
  • Turmeric powder-1/2 tsp
  • Red chilli powder-1 and 1/2 tsp
  • Gram masala powder-1 tsp
  • Pieces ginger-2 inch
  • Coriander leaves (chopped)- 2 tbsp
  • Vinegar-1 and 1/2tbsp
  • Salt to taste

Method

  • Heat oil in a pan. Add cumin seeds, red chillies and sauté. Add sliced onions and sauté for 30 seconds.
  • Add carrot, French beans, red pepper, yellow pepper, green capsicum and mix.
  • Add tomatoes, turmeric powder, red chilli powder, gram masala powder and salt and stir.
  • Add paneer, ginger, coriander leaves, vinegar and mix.
  • Serve hot.

Soya Kuroma

Ingredients

  • Soya oil -2 tsp
  • Ginger-garlic (adrak-lehsun) paste-1 tsp
  • Chopped onions-1/4 cup
  • Finely chopped green chillies-1 tsp
  • Fresh tomato puree-4 tbsp
  • Turmeric powder (haldi)- 1/4 tsp
  • Chilli powder-1/2 tsp
  • Coriander-cumin seeds (dhania-jeera) powder-1 tsp
  • Sugar-1/2 tsp
  • Salt to taste
  • Soaked and roughly chopped soya nuggets-1/2 cup
  • Chopped andboiled mixed vegetables (carrots, French beans, cauliflower, green peas etc.)- 1/2 cup
  • Low fat milk (99.7% fat-free, readily available in the market) - 4 tbsp
  • Low fat cream optional -1 tbsp
  • Chopped coriander (dhania) for garnishing-2 tbsp

Method

  • Heat the soya oil in a non-stick kadhai, add the ginger-garlic paste, onions and green chillies and sauté till the onions turn golden brown in colour.
  • Add the tomato purée, turmeric powder, chilli powder, coriander-cumin seeds powder, sugar and salt, mix well and cook till the soya oil separates from the gravy.
  • Add the soya chunks and mixed vegetables, mix well and simmer for a few minutes.
  • Add the milk and cream, mix well and cook for another minute.
  • Serve hot garnished with coriander.

Sabzi Bhandar

Ingredients

  • Boiled mixed vegetables (French beans , carrots , potatoes , green peas , baby corn etc.)- 1 1/2 cups
  • Chopped low fat paneer( cottage cheese)- 1/2 cup
  • Finely chopped tomatoes-3/4 cup
  • 1/2 tsp corn flour mixed with 1/4 cup low fat milk
  • Sugar-1 tsp
  • Salt-1/3 tsp

To Be Ground Into A Paste (makes Approx. 3/4 Cup)

  • Onion , roughly chopped-1 medium sized
  • Poppy seeds (khus-khus)- 1 tbsp
  • Soaked beaten rice (Poha)- 1 tbsp
  • Peppercorns (kalimirch)- 5 to 6
  • 2 cinnamon (dalchini) sticks
  • 2 cloves (laung / lavang)
  • 3 whole dry red chillies
  • Coriander (dhania) seeds-1 tbsp
  • Cumin seeds (jeera)- 1 tsp
  • 5 garlic (lehsun) cloves
  • 12 mm ( 1/2") piece of ginger (adrak)

Method

  1. Heat the oil in a non-stick pan and sauté the paste in it on a low flame for 5 to 7 minutes.
  2. Add the tomatoes and sauté again for 5 more minutes.
  3. Add the vegetables, paneer, cornflour mixture, sugar, salt and 1 cup of water and simmer for about 10 minutes.
  4. Serve hot.

Lively blend of vegetables in a spicy base. For a healthier version, replace the paneer with tofu (soya curds).

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.