Vegetable Kurma

Ingredients

- Vegetables - 3 cups
- Potatos - 2
- Onion - 1 big
- Tomato- 1 big
- Green chilies - 5
- Ginger garlic paste - 1 tsp
- 1 Bay leaf
- 1 tsp Mustard seeds
- 1 tsp Chilli powder
- 2 tsp Coriander powder
- 2 tsp Garam masala
- 1 tsp amchur powder
- 1/2 tsp Turmeric powder
- Salt to taste

Wet grind :

- 1/2 cup grated Coconut
- 4-5 almonds/cashews
- 1/2 tsp Poppy seeds
- 1/2 tsp Fennel seeds
- 4 Green chillies

METHOD:

1. Heat Oil, add mustard seeds.
2. Add bay leaf, onions, green chilli, ginger garlic paste and Fry.
3. Add tomatos and all the masalas.
4. Add the vegetables and the coconut paste
5. Let it cook for 15 minutes.

Khichdi kadi

For Khichdi

1. Heat a spoon of ghee.
2. Add 1 tsp mustard seeds, 1 tsp jeera seeds, 1 bay leaf, 1 inch cinnamon stick, 1 bay leaf, 2 cloves, 1 pinch hing and let it pop.
3. Add 1 tsp haldi, 1/4 tsp red chilli, 4 crushed green chillis and 1 onion chopped. Fry till onions are brown.
4. Add 1 cup mixed veggies and a handful of spinch leaves and saute.
5. Add 1/2 cup rice and 3/4 cup moong dal ( washed and soaked for 15 -20 mins)and saute.
6. Add 4 cups of water , 2 tsp salt and pressure cook for 2 whistles.


For Kadhi

1. Mix 1 cup plain yogurt, 1.5 cups water, 3 tsp. besan, 1 tsp. sugar and a dash of salt in a bowl.
2. Now heat oil in a saucepan and add with 5-6 curry leaves, 1 tsp. minced ginger, 3 dried red chillies and 1 tsp. each of mustard and cumin seeds.
3. Add the yogurt mixture and bring to boil.
4. Simmer it for 10-12 minutes stirring almost constantly or until the chickpea flour is cooked.

Vegetable Dal Kofta

Ingredients

For Kofta :

1/4 cup tuvar dal
1/2 cup moong dal
1/4 cup chana dal
2 cups mixed veggies - Bolied and mashed potatos, grated carrot microwaved for a couple of minutes etc
1/4 cup chopped coriander leaves
some chopped mint leaves
2 tsp saunf
1 tbsp pakoda masala/garam masala
1/4 tsp red chilli powder
1/2 tsp chat masala
Salt to taste

For Gravy
2 onions
2 large tomato
1 tsp ginger garlic paste
1/2 cup dal batter from above
1/4 cup shredded paneer or milk cream
1 tsp cumin seeds
1 tsp mustard seeds
1 tsp turmeric powder
1 tsp jeera powder
2 tsp dhania powder
1/2 tsp red chilli powder
1/2 tsp kasuri methi
Salt to taste

1. Soak Dal overnight.
2. Coarsely grind them.
3. Add veggies and masalas
4. Make into small ball and fry
5. Grind onions and tomatos into smooth paste. (separate )
6. Heat Oil, add cumin and mustard seeds.
7. Add onion and fry for some time.
8. Add tomato and masalas and bhuno till the oil separates
9. Add dal batter ( to thicken ) and cook
10. Add cream, kasuri methi, garam masala to the end
11. Finally add koftas and cook for a few mintues.

vendakkai puli kozhumbo

Ingredients:

1 lb Okra(cut into medium size pieces)
10 small Onion
1/2 cup crushed tomatoes
1 tsp Fenugreek seeds
2 no Red Chilli
1 pinch hing
1 tsp mustard seeds
1 tsp cumin seeds
1 tbsp channa dal
1 tsp urad dal
Curry leaves
3 tsp sambhar powder
2 tsps Coriander powder
1 tsp Chilli powder
1/2 tsp Turmeric powder
3/4 tbsps Tarmarind concentrate
3 tbsps Coconut paste
Oil
Salt for taste


Method:
1. Heat oil and add tadka ingredients
2. Add onion and fry for 5 mins
3. Fry okra separately.
4. To Onions, add tomato and spices and cook for 5 mins.
5. Add tamring mixed in water.
6. Boil till quantity reduces to half.
7. Add okra , coconut and cook for 1o mins.
8. You can add fried sambhar vada

Rajma Chawal

Ingredients :

3 cups kidney beans
2 tsp ghee
2 tsp cumin seeds
2 tsp ginger garlic paste
1 1/2 large onion chopped
2 cup tomato puree
2 tsp coriander powder
1 tsp turmeric powder
2 tsp red chilli powder
1 tsp amchur powder
1 tsp kasuri methi
2 tsp garam masala
coriander leaves chopped

Method :
1. Pressure cook rajma with some salt for about 2 whistles.
2. In a thick bottomed pan, heat ghee.
3. Add a pinch of hing and cumin seeds and let it crackle.
4. Add ginger garlic paste adn chooped onions. Fry till golden.
5. Add tomatoes and cook till mashed and pureed.
6. Add spices and fry.
7. Add the beans, garam masala and cook for ten minutes.
8. Garnish with coriander and serve

Upma

Ingredients:

2 cups of rava
1 cup mixed veggies - peas, carrot, beans
1 onion chopped
2 green chillies
1/2 tsp ginger garlic
4 cups of water
Handful of roasted cashews or peanuts
For tadka: 1 tsp each - urad dal, chana dal, minced garlic, curry leaves, cumin and mustard seeds.

Method:

Dry roast Rava in pan.
At the same time, heat oil and add tadka stuff .
When mustard pops add onion and green chillis.
Add veggies and saute.
Add 5 cups of water and add two tsp salt.
Bring to boil.
Reduce the heat and pour the upma rava stirring continously to prevent the lump formation.
On reduced heat, cook the upma covered, untill all the water is absorbed and upma becomes soft and smooth like porridge.
Turn off the heat and let it sit for few more minutes, covered.

Bisi Bela Bath

Servings : 5

Ingredients

1 cup toor dal
1 cup rice
3 cups mixed vegetable - carrots, beans, peas, corn , brocolli, lima beans
5-8 small onions (optional)
1 capsicum
3 - 4 tbsp MTR Bisi Bele Bath powder
1 inch cinnamon stick
3 cloves
1 tbsp tamarind extract
3-4 tbsp grated coconut
1/2 tsp turmeric powder
a pinch asafoetida/hing
4 tsp salt
curry leaves
1 tsp mustard seeds
1 red chilli
10 cashew nuts
4 tbsps ghee

Method

1)Pressure cook dal and rice separately
2)Heat 2 tbsp ghee and add a pinch of hing, cinnamon and cloves
3)Fry onions and capsicum
4)Add rest of the veggies, coconut powder, 2 tsp salt and bbb powder.
5)Add half cup water, cover and let cook
6)Mash dal and add, add rice and 2 tsp salt
7)Mix tamarind in water and add
8)Let simmer
9)Heat Ghee - add mustard seeds (tull they pop); now add cashewnuts, red chilli and curry leaves
10) Garnish with the above and coriander leaves

Nutitional Info

Calories per serving : 500
Total Fat : 21 gms
Protein :18 gms

To reduce fat replace ghee with low fat butter spread and avoid coconut and cashews.
This is a one pot meal which provides carbs , proteins and veggies.