Paneer Kali Mirch
Hariyali Dal
Green Pea Parantha
Healthy Dhaba Dal
Fatless Maa Ki Dal
Stir Fried Paneer Mushroom Capsicum
1 tsp Olive oil
4 cloves
4 green cardamoms
1 inch piece cinnamon
1 Bay Leaf (Tejpatta)
1 onion fried till brown and blended with little water to make paste
Paste of 1 tsp ginger and 1 tsp garlic with 4 green chillies
3 Tbsp dahi / yogurt
1 tsp dhaniya /coriander powder
1 tsp pepper powder
3/4 tsp cumin powder
1 tsp salt
1/4 tsp rang mirch /paprika
1/4 tsp haldi / turmeric
1/4 tsp garam masala
250 gm paneer
Coriander, to garnish
Fresh mint leaves, to garnish
Heat oil and add the cloves, bayleaf, cardamoms and cinnamon till it's nice and fragrant.
Now add onion paste and cook well.
Add ginger, garlic and green chilli paste. Saute.
Add yogurt / dahi.
Cook and add coriander powder, cumin powder, pepper powder, haldi and rang mirch / red chilli.
Add salt. Cook and add cottage cheese cubes and 1/2 cup water.
Seal the pan with foil and put a lid on top.
Reduce flame to low and let it simmer for 15 minutes.
Now open it and cook further if you like to dry it up.
Check for salt adding more if needed serve garnished with coriander and mint leaves.
Hariyali Dal
1/2 cup chana dal (split Bengal gram)
1 bunch spinach (palak)
1/2 tsp cumin seeds (jeera)
1/8 tsp asafoetida (hing)
1/2 tsp dried fenugreek leaves (kasuri methi)
1 to 2 green chillies, finely chopped
3/4 cup finely chopped onions
1 tsp ginger (adrak) paste
1/2 tsp garlic (lehsun) paste
1/2 tsp garam masala
1 tsp coriander (dhania) powder
1/4 cup low fat milk
1 tsp oil
salt to taste
Clean and wash the chana dal and pressure cook it along with 1½ cups of water for 1 whistle. Drain and keep aside.
Boil plenty of water in a pan, add the spinach and cook for 2 to 3 minutes.
Drain the spinach and refresh it in ice-cold water. Drain again and purée it to a smooth paste in a blender. Keep aside.
Heat the oil in a non-stick pan and add the cumin seeds, asafoetida and kasuri methi.
When the seeds crackle, add the green chillies, onions, ginger paste and garlic paste and sauté till the onions turn golden brown in colour.
Add the garam masala, coriander powder and salt and cook for 1 minute.
Add the spinach purée, milk and ½ cup of water and cook for 3 to 4 minutes.
Add the cooked dal and simmer for 4 to 5 minutes.
Serve Hot
1/2 cup whole wheat flour (gehun ka atta)
1/2 cup boiled green peas
1 to 2 green chillies, finely chopped
1 tbsp low fat curds (dahi)
1/8 tsp carom seeds (ajwain)
salt to taste
Other ingredients
1 tsp oil for cooking
Purée the green peas into a smooth paste in a blender.
Combine all the ingredients and knead into a soft dough using enough water.
Divide the dough into 5 equal portions
Roll out each portion into a 125 mm. (5") diameter circle with the help of a little flour to roll the paratha.
Cook each paratha on a non-stick pan until both sides are golden brown, using a little oil.
Serve hot.
Healthy Dhaba Dal
1/2 cup urad dal (split black lentils) , with skin
1/4 cup chana dal (split bengal gram)
1/4 cup red rajma (kidney beans)
1 cup onions , finely chopped
1 tbsp garlic (lehsun) , finely chopped
2 green chillies , slit green chillies into 2
1 cup finely chopped tomatoes
1 tsp chilli powder
2 tsp cumin seeds (jeera) powder
1/4 cup chopped corriander (dhania)
1 tbsp dried fenugreek leaves (kasuri methi)
2 tsp oil
salt to taste
Clean, wash and soak the urad dal, chana dal and kidney beans in sufficient water for at least 6 hours.
Drain the soaked dals, add six cups water and pressure cook for 15 to 20 minutes or unitl the dals completely cooked.
Heat the oil in a non-stick pan, add the garlic, onions and green chillies and sauté for 4 to 5 minutes till the onions are golden brown in colour.
Add the tomatoes, chilli powder, cumin powder and salt and cook over a high flame for 3 to 4 minutes.
Add the cooked dals and coriander, mix well and simmer for 5 to 7 minutes.
Add the kasuri methi, mix well and serve hot.
Fatless Maa Ki Dal
For the dal
1/4 cup urad dal (split black lentils)
1/3 cup grated onions
1/3 cup grated tomatoes
1/8 tsp turmeric powder (haldi)
2/3 tsp coriander-cumin seeds (dhania-jeera) powder
1/3 tsp chilli powder
1/4 cup low fat curds (dahi) , beaten
salt to taste
To be ground into a paste
16 1/2 mm. (2") piece ginger (adrak)
2/3 green chillies
2/3 to cloves garlic (lehsun)
For the garnish
2/3 tbsp chopped coriander (dhania)
Clean, wash and soak the urad dal for 2 to 3 hours. Drain and set aside.
Mix the urad dal and onions with 1½ cups of water and cook in a pressure cooker until soft. Mash slightly.
Add the tomatoes, turmeric powder, ground paste, coriander-cumin seed powder, chilli powder and salt. Cook for 5 to 7 minutes or until the dal thickens.
Add the curds and mix well.
Serve hot garnished with coriander.
Stir Fried Paneer Mushroom Capsicum
1/4 cup capsicum , sliced
1/2 cup cauliflower florets (parboiled)
1/2 cup mushrooms (khumbh) , sliced
1/2 cup paneer (cottage cheese) , cut into cubes
1/8 cup chopped spring onions
3/4 tsp garlic (lehsun) , grated
3/4 tsp soy sauce
salt and to taste
1 tsp oil
For The Garnish
1/4 cup spring onion greens , chopped
Heat the oil, add the spring onion whites and garlic and stir fry over a high flame for a few seconds.
Add the capsicum, cauliflower, mushrooms and salt and stir fry for 2 to 3 minutes.
Add the paneer, pepper and soya sauce and mix well.
Serve immediately, garnished with the spring onion greens.
3/4 cup broken wheat (dalia)
1/4 cup sprouted moong (whole green gram)
1 1/2 tsp oil
2 cloves (laung / lavang)
1 stick cinnamon (dalchini)
2 cardamoms
1 bayleaf (tejpatta)
2 tsp ginger-garlic (adrak-lehsun) paste
1 tsp green chilli paste
1/4 cup finely chopped onions
1/2 cup green peas
1/4 cup finely chopped tomatoes
2 tbsp low-fat curd
salt to taste
1/2 tsp turmeric powder (haldi)
2 tsp garam masala
For The Topping
1 tsp oil
1/2 cup low-fat paneer cubes
freshly ground black pepper powder to taste
For Serving
low-fat curd
Clean and wash the broken wheat thoroughly in enough water. Drain and keep aside.
Heat the oil in a pressure cooker, add the cloves, cinnamon, cardamom and bayleaf and sauté on a medium flame for a few seconds.
Add the broken wheat and moong sprouts and sauté. On a medium flame for 30 seconds.
Add the ginger-garlic paste, green chilli paste, onions, green peas, tomatoes, curd, turmeric powder, garam masala, salt and 1½ cups of hot water, mix well and pressure cook for 3 whistles.
Allow the steam to escape before opening the lid.
For the topping, heat the oil in a small broad non-stick pan, add the paneer, salt and pepper and sauté on a medium flame for 30 seconds.
Top the khichdi with sautéed paneer and serve hot with low-fat curd.
Nutrient values
| Energy | Protein | Carbohydrate | Fat | Fibre | Iron | Calcium | Vitamin A |
| 185 calories | 8.9 gm. | 33.7 gm | 3.8 gm | 1.5 gm | 1.9 mg | 207.3 mg | 380.6 mcg |
Bhel (Low Cal Protein Rich)
3/4 cup puffed rice (kurmura)
1/8 cup boiled moong (whole green gram) sprouts
1/4 cup finely chopped onions
1/4 cup finely chopped tomatoes
3 tbsp khajur imli ki chutney
3 tbsp green chutney,
1 tsp chopped fresh green mangoes (optional)
salt to taste
For The Garnish
1/4 baked sev
1/2 tbsp finely chopped coriander (dhania)
Combine all the ingredients together in a bowl and mix well. Serve immediately garnished with baked sev and coriander
Nutrient values Per Serving :
| Energy | Protein | Carbohydrate | Fat | Fibre |
| 124 calories | 11.0 gm | 23.8 gm | 3.8 gm | 1.1 gm |
Soya Poha
2/3 cup soya granules
1/2 tsp mustard seeds ( rai / sarson)
1/2 tsp urad dal (split black lentils)
2 1/2 to 3 pcs curry leaves (kadi patta)
1/8 tsp asafoetida (hing)
1/4 cup sliced onions
1/2 tsp finely chopped green chillies
1/2 tbsp chopped coriander (dhania)
1/8 tsp turmeric powder (haldi)
1/4 tsp chilli powder
1/8 cup boiled green peas
1 tsp lemon juice
1 tsp oil
salt to taste
For The Garnish
1 tbsp chopped coriander (dhania)
Soak the soya granules in 2 cups of warm water for 30 minutes. Squeeze and keep aside.
Heat the oil in a non-stick pan and add the mustard seeds, urad dal, curry leaves and asafoetida and sauté till the seeds crackle.
Add the onions and green chillies and sauté till the onions turn translucent.
Add the coriander, turmeric powder, chilli powder and salt and mix well.
Add the soya granules and green peas and sauté for another 3 to 4 minutes.
Remove from the flame, add the lemon juice and mix well.
Serve hot garnished with coriander.
Nutrient values per serving
| Energy | Protein | Carbohydrates | Fat | Calcium | Iron | Fibre |
| 112 calories | 8.2 gm | 6.7 gm | 5.8 gm | 49.7 mg | 2.0 mg | 1.1 gm |
Masoor Dal with Spinach
1 cup masoor dal (split red lentil)
1 cup chopped spinach (palak)
4 tsp oil
1 tsp cumin seeds (jeera)
1/2cup finely chopped onions
1/2 tsp turmeric powder (haldi)
2 tsp dried mango powder (amchur)
1/2 cup finely chopped tomatoes
salt to taste
3/4 tsp chilli powder
To Be Ground Into A Smooth Garlic-ginger-green Chilli Paste
6 garlic (lehsun) cloves
25 mm (1”) piece ginger (adrak)
4 to 5 green chillies
Pour 1½ cups of water in a pressure cooker, add the masoor dal, mix well and pressure cook for 2 whistles.
Allow the steam to escape before opening the lid. Keep aside.
Heat the oil in a kadhai, add the cumin seeds, mix well and sauté on a medium flame for a few seconds.
Add the onions and sauté on a medium flame for 2 to 3 minutes.
Add the cooked masoor dal, spinach, turmeric powder, dry mango powder, prepared garlic- ginger-green chilli paste, tomatoes and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
Add ¼ cup of water and chilli powder, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
Nutrient values Per serving
| Protein |
| 10.4 gm |
Cauliflower Paneer Bhurji
To Be Ground Into A Paste
1 1/2 pcs green chillies
2 to 3 pcs garlic (lehsun) cloves
6 mm (1/2") piece ginger (adrak)
1 pc cloves (laung / lavang)
1 pc cardamoms
3 to 4 pcs peppercorns (kalimirch)
1/2 tsp cumin seeds (jeera)
1/2 tsp chilli powder
Other Ingredients
1 pc large tomatoes
1 tsp olive oil
1/8 cup finely chopped onions
1 cup grated cauliflower
1/4 tsp turmeric powder (haldi)
1/4 cup crumbled low-fat paneer (cottage cheese)
salt to taste
For The Garnish
1/2 tbsp chopped coriander (dhania)
Put the tomatoes in hot water for 10 minutes. Peel and blend in a mixer to a smooth purée. Keep aside.
Heat the oil in a non-stick kadhai, add the onions and sauté on a medium flame till they turn light brown in colour.
Add the ground paste and sauté on a medium flame for another 3 to 4 minutes.
Add the cauliflower, turmeric powder and ½ cup of water and mix well. Cover with a lid and cook on a medium flame for about 10 to 12 minutes or till the cauliflower is tender, while stirring occasionally in between.
Remove the lid and stir for 2 to 3 minutes so all the water dries up.
Add the paneer and mix well.
Add the prepared tomato purée and salt and cook on a medium flame for 2 to 3 minutes.
Serve hot garnished with coriander.
Nutrient values per serving
| Energy | Protein | Carbohydrates | Fat | Calcium | Iron |
| 139 Kcal | 9.7 gm | 18.0 gm | 2.9 gm | 396.2 mg | 1.0 mg |
Chana Paneer
1/2 cup kabuli chana (white chick peas) , soaked and boiled
1/4 cup chopped low fat paneer( cottage cheese)
1 1/2 pcs medium sized brinjal (baingan / eggplant) , skinned and chopped
1 1/2 pcs small sized tomatoes , blanched and blended into a pulp
1/4 tsp cumin seeds (jeera)
12 1/2 mm (1") stick cinnamon (dalchini)
1 pc cloves (laung / lavang)
1 pc bay leaves (tejpatta)
1/8 tsp garam masala
1/2 tsp chilli powder
1/4 tsp dried mango powder (amchur)
1/2 tsp coriander-cumin seeds (dhania-jeera) powder
1 tsp oil
1/8 tsp salt
To Be Ground Into A Paste
1/4 cup roughly chopped onions
4 pcs garlic (lehsun) cloves
6 mm (1/2") piece ginger (adrak)
For The Garnish
1 tbsp chopped coriander (dhania)
Heat 1 teaspoon of oil in a non-stick pan and cook the brinjal pieces in it on a slow flame until they are soft.
Blend them with the tomato pulp in a blender till smooth. Keep aside.
Heat the remaining oil in the same pan and add the cumin seeds.
When they crackle, add the ground paste, cinnamon, cloves and bayleaves and sauté for a few seconds.
Add the brinjal-tomato mixture, garam masala and chilli powder and sauté for a few minutes.
Add the kabuli chana, amchur, coriander-cumin seed powder, 1½ cups water and salt and bring to a boil.
Add the paneer, mix gently and simmer for 5 to 7 minutes.
Serve hot garnished with coriander.
Nutrient values per serving
| Energy | Protein | Carbohydrates | Fat | Sodium | Folic Acid | Potassium |
| 140 cal | 9.3 gm | 18.4 gm | 3.7 gm | 226.5 mg | 27.1 mg | 347.1 mg |
Methi Moong Dal Sabzi
1/4 cup soaked yellow moong dal (split yellow gram)
2 cups chopped fenugreek (methi) leaves
1/2 tsp cumin seeds (jeera)
1/4 cup chopped onions
2 cloves of garlic (lehsun), grated
2 green chillies, chopped
1/2 tsp turmeric powder (haldi)
1 tsp besan (Bengal gram flour)
1 tsp oil
salt to taste
Heat the oil and add the cumin seeds. When they crackle, add the onions, garlic and green chillies and sauté for 1 minute.
Add the turmeric powder, fenugreek leaves and salt and cook for a few minutes.
Add the soaked moong dal and ½ cup of hot water.
Sprinkle the besan, mix well and bring to a boil. Simmer for 10 to 15 minutes, till the moong dal is cooked.
Nutrient values per serving
| Calcium | Carbohydrate | Energy | Fat | Protein |
| 133.4 mg. | 15.8 gm. | 139 cal. | 5.6 gm. | 6.4 gm. |
Minced Soya
Soya chunks – 20
Big Onion – 1
Tomato - 2
Garlic pods – 5
Ginger – 1 inch piece
Fennel seeds – ½ tspn
Cinnamon – 1 inch piece
Curry leaves – a few
Coriander leaves – a few
Chilly powder – 1 tspn
Garam masala – 1 tspn
Turmeric powder – ¼ tspn
Salt – to taste
Oil – 2 tbsp
Chop the onion, tomato, ginger and garlic. Immerse the soya chunks in plenty of boiling water for five minutes. Wash it again in cold water twice, squeeze out the water completely. Mince the soya (you can crumble it by hand or run in the mixer just once)and keep aside.
Heat the oil and temper with fennel seeds, cinnamon and curry leaves, then add the onion, ginger, garlic and sauté till raw smell is gone. Add the minced soya and sauté for few minutes. Now add the chilli powder, garam masala, turmeric powder, tomato and salt. Cook till the tomatoes are mashed nicely and start oozing oil. Garnish with coriander leaves.
Masoor Biryani
Preparation Time: 20 minutes.
Cooking Time: 30 minutes.
Serves 4.
Baking Temperature: 200°C (400°F).
Baking Time: 25 minutes.
For the rice
1 cup brown rice, soaked for 15 minutes and drained
2 bayleaves (tejpatta)
2 stick cinnamon (dalchini)
4 cloves (laung/lavang)
2 cardamom (elaichi)
Salt to taste
To be ground into a smooth paste (using little water)
1 tbsp coriander (dhania) seeds
2 tsp poppy seeds ( khus-khus)
1 tbsp roughly chopped ginger (adrak)
1½ tsp cumin seeds (jeera)
4 clove garlic (lehsun)
1 bayleaf (tejpatta)
1 cardamom (elaichi)
For the masoor mixture
¾ cup masoor (whole red lentil), soaked and drained
2 tsp oil
¼ cup finely chopped onions
¾ cup finely chopped tomatoes
Salt to taste
Other ingredients
2 tbsp low-fat milk, 99.7% fat-free
For the garnish
1 tbsp finely chopped coriander (dhania)
For the rice
Heat 3 cups of water in a deep non-stick kadhai, add the bayleaf, cinnamon, cloves, cardamom, rice and salt, mix well and cover and cook on a medium flame for 10 to 15 minutes, while stirring occasionally. Keep aside.
For the masoor mixture
1. Soak the masoor in water for at least 6 hours. Drain and keep aside.
2. Heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
3. Add the paste and mix well and sauté on a medium flame for 30 seconds.
4. Add the tomatoes, 2 tbsp water and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
5. Add the masoor, salt and ¾ cup of water, mix well and cook on a medium flame for 10 minutes or till the water evaporates and the masoor has been cooked, while stirring occasionally.
6. Add the lemon juice and mix well. Keep aside.
How to proceed
1. Discard the bayleaf and cinnamon from the rice. Divide the rice into 2 equal portions. Keep aside.
2. On a greased baking dish, pour 1 tbsp of low-fat milk over it.
3. Put a portion of the rice and spread it evenly with the help of a spoon.
4. Put the masoor mixture on it and spread it evenly
5. Finally, add the remaining rice on it and spread it evenly.
6. Pour the remaining 1 tbsp of low-fat milk evenly over it.
7. Cover and bake in a pre-heated oven at 200°c (400°f) for 20 minutes or microwave on HIGH for 4 to 5 minutes. Serve hot garnished with coriander.
Nutrient values per serving
Energy
|
Protein
|
Carbs
|
Fat
|
Cholesterol
|
Fibre
|
167 cal
|
8.9gm
|
25.9gm
|
3.2 gm
|
0 mg
|
3.8gm
|
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