Sprouted Brown Chickpea Curry

Sprouted brown chickpea curry is highly nutritious, tasty and easily digestible dish. Sprouting reduces the cooking time and also it helps lower blood sugar levels. Sprouted chickpea curry with rice / roti  makes a robust and filling meal.

Ingredients Serves - 4 

• Sprouted brown chickpea - 1 cup
• Chopped onion - 1 cup
• Chopped tomatoes - 1 cup
• Ginger - 1/2 inch
• Garlic - 2 cloves
• Roasted gram - 1 tblsp
• Fennel seeds - 1 tsp
• Chili powder - 1 tsp
• Coriander powder - 1 tsp
• Garam masala - 1/2 tsp
• Yogurt - 2 tblsp
• Oil - 1 tblsp
• salt to taste

Method 

• Soak chickpea in water for 10 to 12 hours
• Remove the water and put in a muslin cloth - tie and hang it for 1-2 days in a warm place
• If using soup strainer, just cover the chickpea in the strainer with a damp cloth and keep it in a warm place
• Spray or sprinkle water to keep the sprout moist

• Grind tomato, ginger, garlic and roasted gram into a smooth paste and keep it aside

• Heat the pressure cooker pan with oil add fennel seeds when it pops add chopped onion

• Saute till translucent, add grounded paste and mix well
• Add dry spices - chili powder, coriander powder, garam masala, yogurt and salt

• Mix everything well and add sprouted brown chickpea
• Add enough water and pressure cook for 3 whistles

• Serve hot with jeera rice or roti

Nutritional Information

• Sprouted brown chickpeas are low in calorie and high in dietry fibre
• Sprouted chickpeas are also high in Protien and low in fat
• Sprouted brown chickpeas are also rich in vitamin and minerals
• Per serving = 120 calories approximately

Kadai Paneer

Paneer and bell pepper sauted in a spicy flavourful tomato gravy

Ingredients - Serves 4

• Chopped onions - 1 cup
• Capsicum - 1 medium size
• Chopped tomatoes - 1 cup
• Paneer - 1 cup
• Coriander seeds - 1 tsp
• Cumin powder - 1 tsp
• Turmeric powder - 1/4 tsp
• Garam masala - 1 tsp
• Ginger garlic paste - 1 tsp
• Cumin seeds - 1 tsp
• Crushed dry methi - 1 tsp
• Red chilli powder - 1 tsp
• Oil - 2 tbsp
• Coriander leaves for garnishing
• Salt to taste

Method

• Heat the kadai with oil and fry cubed paneer till slight golden brown colour

• Remove the paneer and keep it aside
• Heat the remaining oil in the kadai and add coriander seeds (slightly crushed)
• Now add cumin seeds when it pops add ginger garlic paste
• Saute till raw smell leaves and add onion fry until it turns slightly brown

• Add chopped tomatoes, cubed capsicum and salt - mix well
• Add dry spices - turmeric powder, chilli powder, garam masala and cumin powder

• Saute till the capsicum is cooked but not mushy
• Add fried paneer and crushed dry methi
• Add 1/4 cup chopped deseeded tomatoes and turn off heat

• Mix well and garnish with coriander leaves
• Serve hot with naan or roti

Nutritional information

• Paneer / Indian cheese is a rich source of Calcium and helps in building strong teeth and bones 
• Paneer is also rich in protein 
• Capsicum contains high concentrations of antioxidant compounds that have nutritional benefits. These compounds help protect our body from toxins and free radicals that cause aging and skin damage.
• Per serving = 165 calories approximately

Gatte Ki Subzi

Dumplings made of chickpea flour and cooked in flavourful yogurt gravy

Ingredients - Serves 4

For gravy

• Yogurt / curd - 1 cup
• Chopped tomatoes - 1 cup
• Chilli powder - 1 tsp
• Coriander powder - 1/2 tsp
• Garam masala - 1 tsp
• Turmeric powder - 1/4 tsp
• Jeera - 1 tsp
• Ginger garlic paste - 1 tsp
• Coriander / cilantro leaves few
• Oil - 1 tbsp
• Salt to taste

For gatte

• Chickpea flour - 1 cup
• Chilli powder - 1 tsp
• Turmeric powder - 1/4 tsp
• Ginger garlic paste - 1 tsp
• Yogurt / curd - 1/4 cup
• Salt to taste

Method

• In a bowl mix chickpea flour, chilli powder, turmeric powder, ginger garlic paste and salt
• Add curd and mix well to make a stiff dough (dough will be sticky)
• Boil 3 cups of water
• Slightly coat your hands with oil and divide the dough into 4 potions
• Roll each dough into a cylinder shape
• Gently drop them in the boiling water(do not discard the water it can be used for making gravy)
• Cook for about 5 to 7 minutes, gatte will float when they are cooked 
• Remove it from the boiling water

• Cool the gatte and cut them into 1/2 inch pieces

• Heat the pan with oil and add jeera
• Add ginger garlic paste fry well and add tomatoes

• Add gatte pieces and mix well

• Mix yogurt, chilli powder, coriander powder, turmeric powder, garam masala and salt in a bowl

• Add yogurt mixture and water (add the saved boilling water)

• Allow to cook for another 10 minutes and garnish with coriander leaves

• Serve hot with roti

Nutritional Information

• Gram flour is a very good source of fibre and folic acid
• Gram flour is also rich in protein and minerals
• Per serving = 150 calories approximately 

Stuffed bell peppers / capsicum

Bell peppers are colourful and are packed with nutrients, which is why I often try recipes with this vegetable. In this recipe, I used potato peas masala for stuffing and you can also try stuffing flavored rice, lentils, nuts, cheese, etc. I have used medium sized bell peppers here but you can try this recipe with small-sized bell peppers too.



Ingredients - serves 4

• Capsicum - 2
• Chopped onion - 1/2 cup
• Potato - 2 nos 
• Ginger garlic paste (I used store bought paste) - 1 tsp
• Green chilli - 2

• Peas - 1/4 cup

• Turmeric powder - 1/4 tsp
• Mustard - 1 tsp
• Jeera - 1/2 tsp
• Oil - 2 tblsp
• Salt to taste

Method

• Boil 2 cups of water with salt
• Cut the tops of the capsicum and remove the seeds.Drop the capsicum in boiling water, let them cook for 5 minutes and keep it aside

• Pressure cook the potatoes until tender,remove the skin and mash it

• Heat the pan with 1 tblsp of oil add mustard seeds and when it pops add jeera
• Add ginger garlic paste, fry for a minute and add chopped onions, chillies, peas and turmeric - saute well
• Now add mashed potato with required salt and your masala is ready

• Stuff the masala into the cooked capsicum

• Heat 1 tblsp of oil in the pan and place the stuffed capsicum. Turn them to sides inbetween so that they could get brown evenly on all sides

• Serve with roti or rice

Nutritional Information

• Capsicum contains high concentrations of antioxidant compounds that have nutritional benefits. These compounds help protect our body from toxins and free radicals that cause aging and skin damage.
• Capsicum is rich in Vitamins - A, C, E, etc. 

• Per serving = 170 calories approximately