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

Capsicum Peanut Masala

Capsicum in tangy and spicy peanut sauce is a perfect side dish with roti, pulkas and jeera rice

Ingredients - Serves 4

• Capsicum - 1 cup ( any colour, diced)
• Chopped onions - 1 cup
• Chopped Tomatoes - 1/2 cup
• Roasted peanuts - 1/4 cup
• Roasted Sesame seeds - 1 tblsp
• Chilli powder - 1 tsp
• Turmeric powder - 1/2 tsp
• Thick tamarind juice - 2 tblsp
• Cinnamon stick - 1/2 inch
• Jaggery - 2 tsp
• Salt to taste
• Oil - 2 tblsp

Method

• Grind roasted peanuts and sesame seeds into a smooth paste by adding water
• Heat the pan with oil and add cinnamon stick
• Add onion and sauté till translucent
• Now add tomatoes and sauté for few minutes 
• Add capsicum, chilli powder, turmeric powder, tamarind juice and required salt
• Cook capsicum in a medium heat until soft not mushy
• Add grounded paste and little water
• Stir well and simmer it for few minutes (until you get required consistency)
• Add jaggery and coriander leaves and mix well
• Serve hot with roti or jeera rice

Nutritional Information

• Capsicum contains high concentrations of anti-oxidant compounds that have nutritional benefits. These compounds help protect our body from harmful toxins and free radicals that cause aging and skin damage.
• Red capsicum is high in vitamin C
• Peanuts are rich in protein, minerals, vitamins and anti-oxidants
• Per Serving = 120 calories approximately

Peas Masala

My kids are not keen on peas so I wanted to make it little interesting for them with some healthy homemade spices. Green peas in a spicy tomato gravy goes well with chapathi, roti or even jeera rice. 

Ingredients - Serves 4

• Fresh or frozen peas - 1 cup
• Sliced onions - 1 cup
• Tomato puree - 2 tblsp
• Cashew nuts - 6 to 8
• Ginger garlic paste - 1 tsp
• Turmeric powder - 1 tsp
• Chilli powder - 1 tsp
• Coriander powder - 1/2 tsp
• Garam masala powder - 1/2 tsp
• Jeera - 1/2 tsp
• Dry methi leaves - 2 tblsp
• Salt to taste
• Oil - 2 tblsp

Method

• Soak cashews in warm water for 10 minutes and grind it into a smooth paste
• Heat the pan with a tablespoon of oil and add sliced onions
• Saute for a minute and add ginger garlic paste
• Saute till raw smell leaves and allow it to cool down

• Grind saute onion and ginger garlic into smooth paste
• Heat pan with oil and add jeera - when it pops add grounded paste, peas, tomato puree, turmeric powder, chilli powder, coriander powder and garam masala

• Cook till peas are tender and gravy thickens up
• Now add cashew paste, dry methi leaves and bring it to boil

• Serve hot with roti or jeera rice

Nutritional Information

• Green peas is loaded with Antioxidants and Anti-inflammatory nutrients
• Green peas lowers the risk of most inflammatory diseases, including heart disease, type 2 diabetes and arthritis.
• Consumption of Green peas along with other legumes decreases the risk of stomach cancer
• Per serving = 185 calories approximately

Baingan Bharta

Baingan bharta is a super simple & delicious Punjabi dish which has lovely smokey flavour from the roasted eggplant. This lip smacking dish goes very well with roti and rice.

Ingredients - Serves 4

• Large eggplant - 1 no
• Chopped onion - 1 cup
• Chopped tomatoes  - 1 cup
• Green peas - 1/2 cup
• Grated ginger - 1 tblsp
• Coriander powder - 1 tsp
• Red chilli powder - 1/2 tsp
• Garam masala - 1/2 tsp
• Turmeric powder - 1/2 tsp
• Coriander leaves few
• Oil - 2 tblsp
• Salt to taste

Method

• Pre-heat the oven at 350 degree
• Apply little oil evenly on the eggplant  and place it on the baking try - bake it for 45 minutes or until it is done
• Once eggplant is done, take it out, let it cool a little and then peel off the skin (it will come off very easily)

• Chop the flesh and keep aside
• Heat rest of the oil in a pan and add cumin seeds when it pops add onions
• Cook till the onions turn translucent
• Now add  ginger and saute for a minute
• Add tomatoes and cook till the oil separates from the mixture (don’t forget to keep stirring,  tomatoes tend to burn fast)
• Add garam masala, turmeric powder, coriander powder, red chili powder and mix well
• Add eggplant cubes and mash it well
• Add peas and required salt, mix and cover the pan and let it cook
• Once it starts boiling , it is ready
• Garnish with coriander leaves and serve hot with roti or rice

Tip - You can also use stove top / flame to roast the eggplant

Nutritional Information

• Eggplant is very low in calories and fats but is rich in soluble fibre content
• Purple eggplant has significant amount of antioxidants that help protect against ageing, cancer and inflammation
• Per serving = 130 calories approximately

Mutter Paneer

Mutter paneer is a scrumptious sweet and spicy gravy cooked with peas and fried paneer

Ingredients - Serves 4

• Sliced onion - 1 cup
• Tomato paste - 2 tbsp
• Ginger garlic paste - 1 tsp
• Green chillies - 2 nos
• Turmeric powder - 1/4 tsp
• Red chilli powder - 1 tsp
• Coriander powder - 1 tsp
• Cumin powder - 1/2 tsp
• Garam masala - 1/2 tsp
• Paneer cubes - 1 cup
• Peas - 1/2 cup (frozen or fresh)
• Dry methi - 1 tbsp
• Oil - 3 tbsp
• Salt to taste

Method

• Heat the pan with oil and fry paneer cubes into nice golden brown

• Remove from the pan and keep it aside
• Heat the same pan with remaining oil and add ginger garlic paste
• Saute until the raw smell goes away
• Add onion and green chilli saute until translucent

• Cool it and grind into a smooth paste
• Again heat the pan add grounded paste and tomato paste

• Add coriander powder, cumin powder, garam masala, turmeric powder and chilli powder

• Saute until the oil separates
• Now add peas, required salt and 1/4 cup water
• Cook the peas in the gravy by covering the pan (for 5 to 7 minutes)

• When peas is cooked add fried paneer and crushed dry methi

• Garnish with coriander leaves and serve hot with Indian bread

Nutritional Information

• Paneer / Indian cheese is rich source of Calcium and this helps in building strong teeth and bones 
• Paneer is also rich in protein
• Green peas is loaded with Antioxidants and Anti-inflammatory nutrients

• Green peas lowers the risk of most inflammatory diseases, including heart disease, type 2 diabetes and arthritis.

• Consumption of Green peas along with other legumes decreases the risk of stomach cancer
• Per serving = 190 calories approximately

Dudhi / Bottle Gourd Chana Dhal

Dudhi and chana dhal cooked with spice, onions and tomatoes

Ingredients - Serves 4

• Chopped dudhi - 1 cup
• Chopped onion - 1/2 cup
• Chopped tomato - 1/2 cup
• Green chillies - 2 nos
• Curry leaves few
• Turmeric powder - 1/2 tsp
• Coriander powder - 1/2 tsp
• Mustard seeds - 1 tsp
• Jeera - 1/2 tsp
• Oil - 1 tbsp
• Salt to taste

Method

• Pressure cook the dhal for 3 whistles and keep it aside
• Heat the pan with oil and add mustard seeds, jeera when it pops add chopped onions, chillies and curry leaves
• Saute well for few minutes and add tomatoes, coriander powder & turmeric powder
• Fry well and add chopped dudhi
• Sprinkle little water to cook, once the vegetable is cooked add the dhal
• Add required salt and allow it to boil
• Serve hot with rice or roti

Nutritional Information

• Bottle gourd / dudhi is low in fat, cholesterol and high in dietary fibre, iron, vitamins C and B complex
• Chana dhal is a very good source of fibre, folic acid, protein and minerals
• Per serving = 130 calories approximately

Dum Aloo

Baby potatoes simmered in spicy yogurt gravy

Ingredients - serves 4

• Baby potatoes - 8 to 10 nos
• Chopped onion - 1 cup
• Grated ginger - 1 tbsp
• Green chillies - 2 nos
• Red chilli powder - 1 tsp
• Cinnamon - 1 stick
• Cardamom - 2 nos
• Clove - 2 nos
• Almonds - 10 nos
• Turmeric powder - 1/4 tsp
• Garam masala - 1/2 tsp
• Tomato paste - 1 tblsp
• Yogurt - 1/2 cup
• Oil - 2 tbsp
• Coriander leaves few
• Salt to taste

Method

• Boil the potatoes in a pressure cooker for 1 whistle (potatoes should be half cooked)
• Cool the potatoes (using fork or tooth pick make some holes over the potato to allow the gravy to be absorbed)
• Spread the half cooked potatoes in the baking tray and coat it with cooking oil
• Sprinkle required salt and chilli powder
• Put under the broiler in the oven for 15 minutes or until potatoes are cooked (you can also do this in the pan)
• Heat 1 table spoon of oil in the pan and saute onion, green chillies, ginger, cardamom, cinnamon and cloves - cook well
• Cool it and grind into a smooth paste along with almonds
• Heat the pan with oil and add the grounded paste and tomato paste 
• In a small bowl mix garam masala and turmeric powder with yogurt
• Add this yogurt mixture to the grounded paste and mix well
• Bring it to boil and now add the potato to the gravy and cook until the gravy thickens up
• Garnish with coriander leaves
• Serve hot with chapatis and rice

Nutritional Information

• Potatoes are a good source of vitamin C, B6, copper, potassium, dietary fiber and also contain a variety of phytonutrients that have antioxidants
• Per serving = 120 calories approximately

Tindora Masala (Kovakkai Masala)

Tindora, a vegetable rich in fibre and protein was not very much liked by my kids until I tried this recipe. I have tried deep fried and masala stuffed Tindora, but when I just sauted with onions, tomatoes and some Indian spices, the flavour stood out. Tindora Masala goes well with rice or roti. 

Ingredients - Serves 4

• Tindora / kovakkai (sliced or chopped) - 250 gms 
• Chopped Onion - 1 cup
• Chopped Tomato - 1 cup
• Ginger garlic paste - 1 tsp
• Chilli powder - 1 tsp (I used kashmiri chilli powder)
• Garam masala - 1/2 tsp
• Turmeric powder - 1/4 tsp
• Cashew nut paste - 1/2 cup (add little water to 10 Cashews and grind to make a paste)
• Coriander leaves to garnish
• Oil - 1 tbsp
• Salt to taste

Method

• Pressure cook chopped tindora with salt and turmeric powder for 1 whistle
• Heat 1 tbsp of oil, fry ginger garlic paste for a minute, add onions and saute well with little salt
• Add chopped tomatoes and cook well until it gets mushy
• Add dry spices - chilli and garam masala powder and fry well
• Now add cooked tindora and cashew paste with little water if needed
• Add salt if required
• Bring it to boil until gravy comes together and blends
• Garnish with coriander leaves
• Serve hot with roti, pulka or jeera rice

Tip - In most of my gravy or masala dishes I use cashew nut / almond / peanut paste as a thickening agent. This is a healthier alternate to cream or coconut milk

Nutritional Information

• Tindora contains a mix of complex carbohydrates, fibre, vitamin B and minerals. It is packed with valuable nutrients
• 1 Serving = 180 calories approximately 

Kadala Curry

Kadala Curry is an authentic Indian dish which is very popular in the state of Kerala in India. Kadala Curry goes very well with puttu, aapam, roti and dosa.

Ingredients - Serves 4

• Kadala / black chana - 1cup (soak overnight and pressure cook with salt for 4 whistles)
• Chopped Onion -1 cup
• Chopped Tomato - 1 cup
• Ginger garlic paste - 1/2 tsp
• Coconut grated - 1 tbsp
• Roasted gram - 1 tbsp
• Coriander seeds - 1 tsp
• Jeera - 1 tsp
• Dry red chilli - 2 to 3
• Red chilli powder - 1/2 tsp
• Garam masala powder - 1/2 tsp
• Turmeric powder - 1/4 tsp
• Coriander leaves - few
• Oil - 2 tbsp
• Salt to taste

Method

• Heat the pan with 1 tbsp of oil and add ginger garlic paste 

• Fry for few minutes
• Add onion, tomato, coriander seeds, jeera and dry red chilli
• Saute for few minutes, cool it and grind into a smooth paste with coconut and roasted gram
• Again heat the pan with 1 tsp of oil and add grounded paste
• Add dry spices - red chilli powder, garam masala and turmeric powder
• Bring it to boil until it releases oil to the sides of the pan
• Add salt, cooked kadala / black chana and boil it for few minutes so that the masala gets absorbed by the kadala
• Garnish with coriander leaves
• Serve hot with puttu, appam, dosa or chapati

Nutritional Information

• Black chana / kadala is low in fat but high in fibre and protein
• Black chana helps in digestion and lowers cholesterol
• 4 servings = 760 calories approximately

Paneer Butter Masala

Paneer Butter Masala is an Indian classical delicacy that is taken along with Indian breads (rotis, naan, Pulkas). Kids love this dish !!!

Ingredients - Serves 4

• Paneer - 1 cup cubed
• Chopped onions - 1 cup
• Tomato paste - 2 tbsp
• Ginger garlic paste - 1 tsp
• Kashmiri chilli powder - 1 tsp
• Garam masala - 1/2 tsp
• Cashew nut paste - 1/2 cup
• Dry fenugreek leaves or kastoori methi - 1 tsp
• Butter - 1 tbsp
• Oil - 2 tsp
• Salt to taste

Method

• Shallow fry the cubed paneer in oil and keep it aside
• Heat 1 tsp of oil in a pan, add ginger garlic paste and fry for a minute
• Add chopped onoins, fry till translucent
• Cool and grind them into a smooth paste by adding little water

• Heat the pan with oil, butter and add the grounded paste
• Add dry spices - garam masala and chilli powder
• Add the tomato paste and required salt

• Cook well until oil leaves the sides of the pan
• Now add cashew paste and bring it to boil
• Add the fried paneer to the gravy, mix it well and turn off the stove
• Crush the dry kastoori methi leaves and add to the gravy
• Serve hot with naan, roti or pulao

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 
• Paneer intake reduces the development of insulin resistance syndrome
• 4 servings = 950 calories approximately

Baby Corn Masala

Baby corn cooked in onion and tomato spicy sauce

Ingredients (Serves 4 people)

• Baby corn -10-12 nos
• Garam masala-1 tsp
• Chilli powder-1 tsp
• Turmeric powder-1/4 tsp
• Onion-1 big
• Tomato paste-1 tblsp or fresh tomatoes-3 medium
• Ginger -a small piece
• Garlic-2 small cloves
• Grated coconut-2 tblsp
• Oil-2 tblsp
• Salt to taste

Method

• Fry onion, ginger and garlic in 1 tsp of oil and grind along with grated coconut
• If you use fresh tomatoes boil them in the water remove the skin, grind and stain to remove the seeds (I used tomato paste)
• Cut the baby corn to a desired shape, add little salt and cook it in pressure cooker for 2 whistles or microwave for 10 minutes
• Heat the kadai with oil and add grounded paste (onion,ginger,garlic, coconut)
• Add tomatoes or tomato paste and fry for few minutes
• Add dry powders (chilli, turmeric, garam masala)
• Add salt to the masala / gravy
• Fry it till the oil leaves the sides of the kadai
• Add the cooked baby corn
• Add water (little by little) to make it a gravy and bring to boil in medium low flame
• Garnish with chopped coriander leaves and serve with roti
•  You can also add crisp fried capsicum / tomatoes to garnish to get a restaurant taste and look.

Nutritional Information

• Baby corn is a good source of folate, vitamin B and rich in several other nutrients such as potassium, vitamin B6, riboflavin, vitamin C and fiber.
• 4 servings = 480 calories approximately