Chilly Garlic Cheese Bread
2 tbsp olive oil
1 tsp garlic paste
Pizza seasoning
Plain wheat bread
1 & 1/2 cup grated mozzarella cheese
1/2 onion (finely chopped)
Green chillies (finely chopped)
Method:
- Add olive oil, garlic paste, pizza seasoning in a bowl and mix it well
- Brush the mixture on the bread slice and let it bake at 180 c pre heated oven for 5mins.
- Mix well cheese, onions, green chillies, pizza seasoning and make the topping
- Put the cheese mixture on the baked bread, put it back into the oven and let it bake at 180 c pre heated oven for 5mins.
- Serve Hot
Sprout Canapes
Ingredients:
Brown chickpeas (soaked for 6 hrs and boiled)
Sprouted Moong (boiled for 5 - 6 mins)
Onions (Chopped)
Tomato (deseeded and chopped)
Potatoes (boiled and chopped)
Coriander leaves (chopped)
Salt
Tamarind (Imli) chutney
Coriander mint chutney
Lemon juice
Canape
Mix well brown chickpeas, sprouted moong, onions, tomato, potatoes, coriander leaves, salt, tamarind chutney, coriander mint chutney, lemon juice in a bowl
Fill the bite size canape with the sprouts filling
Sprinkle some gram sev and garnish with some tomato pieces
Serve immediately
Soya Seekh Kebab
100 gm soya nuggets
20 gm potato boiled
10 gm paneer
3 gm garam masala powder
3 gm coriander leaves
3 gm garlic chopped fine
2 gm green chillies chopped
2 gm ginger chopped
2 gm chaat masala
Salt - to taste
Boil soya nuggets in enough water and drain.
Mash boiled potato and add to soya along with paneer with chopped ingredients, chaat masala, salt and white pepper. Mix well.
Pass the mixture through a mincer or mash all ingredients.
Divide into small portions. Grease the skewers and press the mince on skewers and cook in a medium hot tandoor or charcoal grill.
Serve hot with mint chutney or tomato ketchup.
Chana Dal Pancakes
1/2 cup chana dal (split bengal gram), soaked and drained
1/2 cup chopped fenugreek (methi) leaves
1/2 cup chopped spinach (palak)
1/2 cup grated carrot
4 to 6 curry leaves (kadi patta), chopped
1 tbsp low fat curds (dahi)
1 sachet fruit salt
1 tsp grated ginger (adrak)
1 to 2 green chillies, chopped
salt to taste
Other ingredients
1 tsp oil for cooking
Grind the soaked chana dal into a coarse paste adding a little water if required.
Add the fenugreek leaves, spinach, carrot, curry leaves, ginger, green chillies and salt and mix well.
Just before serving, add the curds and fruit salt and mix well.
Divide the batter into 4 equal portions, spread one portion of the batter on a non-stick pan and make a pancake of approx. 125 mm. (5") diameter
Cook on a slow flame till both sides are golden brown, drizzling a little oil if required.
Repeat with the remaining batter to make 3 more pancakes.
Serve hot.
Sprouted Moong n Methi Chilla
1 cup moong sprouts
3 green chillies , roughly chopped
25 mm (1”) piece roughly chopped ginger
1/2 cup roughly chopped fenugreek (methi) leaves
1 tbsp besan (Bengal gram flour)
salt to taste
2 1/4 tsp oil for tempering , greasing and cooking
1/2 tsp cumin seeds (jeera)
2 pinches asafoetida (hing)
Combine the moong sprouts, green chillies, ginger and ½ cup of water and blend it in a mixer to a smooth paste.
Transfer it to a bowl, add the fenugreek leaves, besan and salt and mix well to form a smooth batter. Keep aside.
Heat 1 tsp of oil in a small non-stick pan and add the cumin seeds.
When they crackle, add the asafoetida and mix well.
Pour the tempering over the batter and mix well.
Divide the batter into 4 equal portions and keep aside.
Heat and grease a non-stick tava (griddle) using ¼ tsp of oil.
Pour a portion of the batter on the tava (griddle) and spread it evenly, using a ladle to make a 125 mm (5”) diameter thin circle.
Cook the chila, using ¼ tsp of oil, till both sides turn golden brown in colour.
Repeat with the remaining batter to make 3 more chilas.
Serve hot.
Nutrient values
Calories : 100 per chilla
3/4 cup blanched and roughly chopped spinach (palak)
3 green chillies , roughly chopped
1 tbsp fresh low-fat curds
salt to taste
1/2 tsp fruit salt
1/4 tsp oil for greasing
For Serving
sambhar
healthy coconut chutney
Combine the yellow moong dal , spinach and green chillies and blend in a mixer to a smooth paste without using any water.
Transfer the mixture into a bowl, add the curds and salt and mix well.
Just before steaming, add the fruit salt to the batter and pour 2 tsp water over it.
When the bubbles form, mix gently.
Grease the idli moulds using oil, put spoonfuls of the batter into idli moulds and steam in a steamer for 10 to 12 minutes or till the idlis are cooked.
Cool slightly, demould and serve immediately with sambhar and healthy coconut chutney.
Oats Upma
1 cup quick cooking rolled oats
1 1/2 tsp oil
1/2 tsp turmeric powder (haldi)
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)
1/2 pc whole dry kashmiri red chilli , broken into pieces
1 pc green chillies , slit green chillies
1/4 cup finely chopped onions
1/8 cup finely chopped carrot
1/8 cup green peas
1/2 tsp sugar substitute
salt to taste
Heat 1 tsp of oil in a non-stick pan, add the oats and ½ tsp of turmeric powder and sauté on a medium flame for 3 to 4 minutes or till it turns light brown in colour, stirring occasionally. Keep aside.
Heat the remaining 2 tsp of oil in a broad non-stick pan and add the mustard seeds.
When the seeds crackle, add the urad dal, curry leaves, red chillies and green chillies and sauté on a medium flame for 1 minute.
Add the onions and sauté on a medium flame for 1 minute or till the onions turn translucent.
Add the carrots and green peas and sauté on a medium flame for 2 minutes.
Add the oats mixture, sugar, salt and remaining ½ tsp of turmeric powder, mix well and cook on a medium flame for 1 minute, stirring continuously.
Add 1½ cups of hot water, cover and cook on a slow flame for 5 to 7 minutes, stirring occasionally.
Serve immediately garnished with coriander.
Nutrient values serving
Energy Protein Carbohydrates Fat Fibre Vitamin A Iron Folic Acid
191 kcal 5.5 gm 27.4 gm 4.6 gm 1.9 gm 225.1 mcg 1.6 mg 14.5 mcg
Sprouts Dhokla
1 cup sprouted moong (whole green gram)
1/2 cup finely chopped spinach (palak)
3 green chillies , roughly chopped
salt to taste
2 tbsp besan (bengal gram flour)
1 tsp fruit salt
1 tbsp oil
1 tsp sesame seeds (til)
1/2 tsp asafoetida (hing)
3 to 4 curry leaves (kadi patta)
1 tsp finely chopped green chillies
oil for greasing
For Serving
green chutney
Combine the sprouted moong , spinach and green chillies and blend in a mixer using a little water to a smooth paste.
Transfer the paste into a bowl, add the salt, besan along with ¼ cup water and mix well to make a batter of pouring consistency.
Just before steaming, add the fruit salt and 2 tsp of water over the batter.
When the bubbles form, mix gently.
Pour the batter into a greased 175 mm. (7”) diameter thali and shake the thali clockwise to spread the batter in an even layer.
Steam in a steamer for 10 to 12 minutes or till the dhoklas are cooked.
Heat the oil in a small pan and add the sesame seeds, asafoetida, curry leaves and green chillies and sauté on a medium flame for few seconds.
Pour this tempering over the dhoklas, cool slightly and cut into equal diamond shaped pieces.
Serve immediately with green chutney.
Handy tip:
Cool the dhoklas for just about 30 seconds, so that they can be easily cut into pieces.
Nutrient values per piece
Energy Protein Carb Fat Fibre
40 cal 2.0 gm 4.7 gm 1.5 gm 1.4 gm
Dal & Vegetable Idli
1/2 cup toovar (arhar) dal
1/4 cup yellow moong dal (split yellow gram)
1/2 cup chana dal (split bengal gram)
1 cup fenugreek leaves (methi) , chopped
2 cups chopped coriander (dhania)
1/4 cup boiled green peas
1/4 cup grated coconut
3 chopped green chillies
1 small onion , chopped
1 small carrot , grated
salt to taste
oil for greasing
Wash and soak the dals together at least 3 hours.
Drain and grind to a smooth paste. Add the fenugreek, coriander, green peas, coconut, green chillies, onion, carrot and salt.
Add water as required to make a thick batter.
Pour into greased idli moulds and steam for 10 to 12 minutes till done.
Serve hot.
Oats Idli
1 cup quick cooking rolled oats
1/4 cup urad dal (split black lentils)
salt to taste
2 tsp ginger-green chilli paste
1/4 tsp oil for greasing
Combine the oats and urad dal and blend in a mixer to a smooth powder.
Add 1½ cups of water, salt and green chilli paste and mix well to make a batter of pouring consistency.
Cover and keep aside for 1 to 2 hours.
Grease the idli moulds using the oil and put spoonfuls of batter into them.
Steam in an idli steamer for 15 to 20 minutes or till they are cooked.
Repeat with the remaining batter to make more idlis.
Serve immediately.
Nutrient values per idli
Energy Protein Carb Fat Fibre
26 cal 1.2 gm 4.3 gm 0.4 gm 0.2 gm
Soya Dosa
3/4 cup rice flour (chawal ka atta)
1/4 cup urad dal (split black lentil) flour
1/4 cup soya flour
1 tsp fruit salt (Plain Eno)
salt to taste
Other ingredients
1 tsp oil for cooking
Mix together the rice flour, urad dal flour, soya flour and salt with approx. 1 cup of water to make a thin batter.
Keep aside for 30 minutes.
When ready to make the dosas, sprinkle the fruit salt on the batter and mix gently.
Heat a non-stick pan and grease it lightly with oil.
When hot, pour one quarter of the batter on the pan and spread it using a circular motion to make a thin dosa and cook on one side and pour a little oil along the edges while cooking. When crispy, fold over.
Repeat with the remaining batter to make 3 more dosas.
Serve hot with low calorie green chutney.
Nutrient values per dosa
Amt Energy Protein Cho Fat Vit-A Vit-C Calcium Iron F.Acid Fibre
38 gm 140 kcal 5.6 gm 24.1 gm 2.3 gm 33.0 mcg 0.0 mg 27.1 mg 1.0 mg 16.6 mcg 0.3 gm
Green Peas Pancake
1/2 cup yellow moong dal (split yellow gram)
1/2 cup green peas
1/2 to 1 pc green chillies
1/2 tsp grated ginger (adrak)
1/4 cup chopped onions
1/2 tbsp chopped coriander (dhania)
salt to taste
Other Ingredients
1/2 tsp oil for cooking
Soak the moong dal in warm water for 30 minutes. Drain.
Combine with the peas, coriander,chillies and ginger and grind in a blender using enough water to make a thick batter.
Pour a little of the batter onto a lightly greased non-stick pan to get a pancake of 125 mm. (5”) diameter.
Cook over a medium flame till both sides are golden brown.
Repeat with the remaining batter to make three more pancake.
Repeat to make 3 more pancakes.
Serve hot with the carrot garlic chutney.
Oats Mutter Dosa
For The Dosa Batter
1/2 cup quick cooking rolled oats
1/8 cup urad dal (split black lentils)
salt to taste
For The Stuffing
3/4 tsp oil
1/8 tsp mustard seeds ( rai / sarson)
1/2 pc slit green chilli
1/4 cup finely chopped onions
1/4 cup grated carrot
1/8 cup parboiled green peas
salt to taste
1/4 tsp chaat masala
1/2 tsp chilli powder
1/2 tsp lemon juice
Other Ingredients
1 1/8 tsp oil for greasing and cooking
For Serving
Chutney
For the dosa batter
Combine the oats, urad dal and salt in a bowl and blend in a mixer to a fine powder.
Add1¾ cups of water and mix well to make a batter of pouring consistency. Cover and keep aside for 10 to 15 minutes.
For the stuffing
Heat the oil in a broad non-stick pan and add the mustard seeds and green chilli.
When the seeds crackle, add the onions and sauté on a slow flame for 2 to 3 minutes, till the onions turn translucent.
Add the carrots and green peas, mix well and sauté on a medium flame for another 1 to 2 minutes.
Add the salt, chaat masala and chilli powder, mix well and cook on a medium flame for 1 to 2 more minutes.
Add the lemon juice, mix well and cook on a medium flame for another minute.
Divide the stuffing into 8 equal portions and keep aside.
How to proceed
Heat a non-stick tava (griddle) and grease it using ¼ tsp of oil.
Pour a spoonful of the batter on the tava (griddle) and move the spoon in a circular motion to make a 175 mm. (7”) round dosa.
Smear ¼ tsp of oil around the edges and cook on a medium flame till the dosa turns light brown in colour.
Place a portion of the stuffing in the centre of the dosa and fold over.
Repeat with the remaining batter and stuffing to make 7 more dosas.
Serve immediately with a chutney of your choice.
Handy tip
Do not keep the batter for too long as it becomes thicker making it difficult to spread.
Nutrient values
Energy Protein Carbs Fat Fibre Iron
110 kcal 3.9 gm 14.6 gm 4.0 gm 0.9 gm 1.0 mg
Sprouts Dosa
For the dosa batter
1/8 cup rice (chawal)
3/4 tbsp urad dal (split black lentils)
1/2 tbsp Steamed Rice
1 1/4 to 1 3/4 fenugreek (methi) seeds
salt to taste
For the stuffing
1/8 cup boiled mixed sprouts
1/2 tbsp grated carrot
1/2 tbsp grated beetroot
1/2 tbsp grated cabbage
1/2 tbsp chopped onions
negligible cup finely chopped tomatoes
1/4 tbsp chopped coriander (dhania)
negligible tsp mustard seeds ( rai / sarson)
1/2 curry leaves (kadi patta)
a pinch of turmeric powder (haldi)
a pinch of asafoetida (hing)
1/4 tsp oil
salt to taste
Other ingredients
1/4 tsp oil for cooking
For the dosa batter
Wash the raw rice, urad dal and fenugreek seeds. Soak in a little water along with the cooked rice for at least 2 hours.
Grind to a smooth paste with a little water. Cover and keep aside for at least 4 hours. Add salt and mix well.
For the stuffing
Heat the oil in a pan, add the mustard seeds, curry leaves and turmeric powder.
When the mustard seeds crackle, add the asafoetida. Add the sprouts and all the vegetables to the tempering and mix well.
Divide the filling mixture into 4 equal portions and keep aside.
How to proceed
Heat and grease a non-stick tava (griddle) with a little oil
Pour a ladleful of the batter on the tava and spread it evenly using a circular motion.
Drizzle a little oil on the sides to allow cooking.
Top with one portion of the filling mixture and spread it evenly over the dosa.
When the lower side of the dosa is lightly browned, fold over to make a semi circle.
Serve hot.
Nutrient values per dosa
Carbs Fat Protein Zinc Energy
37.4 gm. 1.8 gm. 6.1 gm. 0.9 mg. 190 cal.
Stuffed Moong Sprouts Dosa
For the dosas
1/2 cup sprouted moong (whole green gram)
2 tbsp rice flour (chawal ka atta)
salt to taste
For the stuffing
1/4 potato , boiled and mashed
1 tbsp grated carrot
1 tbsp grated beetroot
1 tbsp grated cabbage
1 tbsp finely chopped onions
1/8 cup finely chopped tomatoes
1/2 tbsp chopped coriander (dhania)
1/4 tsp chaat masala
1/8 tsp mustard seeds ( rai / sarson)
1 curry leaves (kadi patta)
a pinch of turmeric powder (haldi)
a pinch of asafoetida (hing)
1/2 tsp oil
salt to taste
Other ingredients
1/2 tsp oil to cook
For the dosas
Combine the sprouts with ¾ cup of water in a blender and grind into a smooth paste.
Add the rice flour and salt and mix well so that no lumps remain. Allow the batter to stand for 15 minutes. Add more water if required to adjust the consistency of the batter so that it is of dropping consistency.
For the filling
Heat the oil in a non-stick pan and add the mustard seeds, curry leaves and turmeric powder.
When the mustard seeds crackle, add the asafoetida. Add all the vegetables, coriander, chaat masala and salt and mix well.
Divide the filling mixture into 4 equal portions. Keep aside.
How to proceed
Heat and grease a non-stick pan with a little oil.
Pour a ladleful of the batter on the non-stick pan and spread it evenly using a circular motion.
Drizzle a little oil on the sides and allow to cook.
Top with one portion of the filling mixture and spread it evenly over the dosa.
When the lower side of the dosa is lightly browned, fold over.
Repeat to make 1 more dosas.
Nutrient values per dosa
Calcium Carbs Energy Fat Iron Protein
37.6 mg. 20.3 gm. 126 cal. 2.8 gm. 1.1 mg. 5.0 gm
Paneer Pudina Tikki
2/3 cup grated low fat paneer (cottage cheese)
2 2/3 tbsp finely chopped mint leaves (pudina)
1/3 tsp finely chopped green chillies
2/3 tbsp cornflour
salt to taste
Other ingredients
1 1/3 tsp oil for cooking
For serving
2/3 tsp chaat masala
Combine all the ingredients in a bowl and mix well. divide this mixture into 6 equal portions.
Shape each portion into a round and flatten slightly to make tikkis. set aside.
Using a little oil, cook the tikkis on a non-stick pan till both sides are golden brown.
Serve hot sprinkled with chaat masala.
Paneer Peas Tikki
For The Paneer Mixture
1 cup grated paneer (cottage cheese)
2 tbsp bread crumbs
1 tbsp plain flour (maida)
salt to taste
For The Green Peas Stuffing
2 tsp oil
1/2 tsp cumin seeds (jeera)
1/4 cup boiled green peas , roughly mashed
1 tsp finely chopped green chillies
1/2 tsp ginger (adrak) paste
1 tsp dried mango powder (amchur)
2 tbsp finely chopped mint leaves (pudina) leaves
1 tbsp finely chopped coriander (dhania)
Other Ingredients
1 tbsp oil for cooking
For Serving
mint leaves (pudina) chutney
For the paneer mixture
Combine all the ingredients in a bowl, mash well till smooth and divide into 4 equal portions. Keep aside.
For the green peas stuffing
Heat the oil in a broad pan and add the cumin seeds.
When the seeds crackle, add the green peas, green chillies and ginger paste, mix well and sauté on a medium flame for 3 to 4 minutes.
Add the dry mango powder, mint leaves and coriander and mix well.
Divide the stuffing into 4 equal portions and keep aside.
How to proceed
Place a portion of stuffing in a portion of the paneer mixture and shape each portion into a round tikki.
Cook each tikki on a non-stick tava (griddle) using ½ tsp of oil till both sides turn golden brown in colour.
Repeat with the remaining ingredients to make 3 more tikkis.
Serve hot with pudina chutney.
Green Pea and Paneer Tikki
1/4 cup boiled green peas
1/2 cup grated paneer (cottage cheese)
1/4 cup boiled , peeled and mashed potatoes
2 tbsp finely chopped coriander (dhania)
1/2 tsp green chilli paste
1/2 tsp ginger (adrak) paste
salt to taste
1/4 cup milk for coating
1/2 cup quick cooking rolled oats for coating
1 tsp oil for greasing and cooking
For Serving
tomato ketchup
Combine all the ingredients together in a bowl and mix well.
Divide the mixture into 7 equal portions and shape each portion into a 37 mm. (1½ “) round, flat tikki.
Dip each tikki in milk and then roll them in the oats till they are evenly coated from both the sides.
Heat a non-stick tava (griddle) and grease it lightly using ? tsp of oil.
Cook each tikki on a medium flame, using ? tsp of oil, till they turn golden brown in colour from both the both sides.
Serve warm with tomato ketchup.
Nutrient values
Energy Protein Carb Fat Fibre Calcium
68 cal 2.6 gm 4.2 gm 3.4 gm 1.0 gm 69.8 mg
Soya Bean Cutlets
1 cup soya chunks
1/4 cup moong dal (split green gram)
2 tsp ginger-green chilli paste
1/2 tsp garam masala
1/2 tsp cumin seeds (jeera)
1 tsp lemon juice
1/4 cup chopped coriander (dhania)
1/4 cup chopped mint leaves
salt to taste
oil
For Serving
tomato sauce
Soak the soya chunks for 15 minutes in water and the moong dal for 4 to 8 hours.
Wash the soya chunks and dal and strain it.
Cook the soya chunks in enough water for couple of minutes or until the rawness of the soya chunks has gone.
Grind the cooked soya chunks and soaked moong dal into paste without adding any water.
In a mixing bowl, combine the grounded paste and all the ingredients and mix it thoroughly.
Divide the mixture into 6 equal portions.
Shape the portion into a ball and flatten it little to make it into a quarter inch thick disc.
Repeat the same process to make 5 more cutlets.
Shallow-fry the cutlets from both the sides till it turns golden brown in colour.
Serve the cutlets hot with tomato sauce.
Cheese Cutlets
1/2 boiled potatoes
45 gms paneer (cottage cheese)
1/4 tbsp chopped coriander (dhania)
3/4 green chillies, chopped
1/8 chopped onion
1/8 cup chopped cabbage
1/2 bread slices
salt to taste
1/8 cup milk
bread crumbs
olive oil for frying
tomato ketchup to serve
Mash the potatoes very well.
Crumble the cheese well.
Soak the bread slices in water for 2 minutes and then squeeze out the water.
Mix the potatoes, cheese, coriander, chillies, cabbage, onions and bread slices very well and add salt.
Shape into cutlets.
Dip the cutlets in milk and roll into bread crumbs.
Place the cutlets in freezer for an hour
Just before serving, use little olive oil and grill the cutlets.
Serve hot with tomato ketchup.
Rajma Kebab
1 cup soaked and boiled rajma (kidney beans) , lightly mashed
1 1/2 tsp oil
1/2 cup sliced onions
1 tsp finely chopped ginger (adrak)
1 1/2 tsp finely chopped green chillies
1/2 cup boiled , peeled and mashed potatoes
2 tbsp chopped coriander (dhania)
salt to taste
1/4 tsp turmeric powder (haldi)
3/4 tsp garam masala
2 tbsp cornflour
1 tsp oil for cooking
For Serving
green chutney
Heat the oil in a broad non-stick pan, add onions and sauté on a medium flame till they turn translucent.
Add ginger and green chillies and sauté on a medium flame for another 30 seconds.
Add the rajma, potatoes, coriander, salt, turmeric powder and garam masala, mix well and cook on a medium flame for 2 minutes, while stirring continuously. Keep aside to cool slightly.
Add the cornflour and mix well.
Divide the mixture into 8 equal portions and shape each portion into 50 mm. (2”) oval flat kebab.
Cook each kebab on a non-stick tava (griddle) using ? tsp of oil till they turn golden brown in colour from both the sides.
Serve hot with green chutney.
Nutrient values per kebab
Energy Protein Carb Fat
50 cal 1.8 gm 7.0 gm 1.4 gm
Chana and Spinach Kebab
For The Chana Dal Paste
3/4 cup cooked chana dal (split bengal gram)
1/4 tsp turmeric powder (haldi)
1/2 tsp chilli powder
3/4 tsp ginger-garlic (adrak-lehsun) paste
salt to taste
Other Ingredients
1 tsp oil
1/2 tsp cumin seeds (jeera)
3/4 cup blanched and puréed spinach (palak)
3/4 tbsp dried fenugreek leaves (kasuri methi)
1 1/2 tbsp cornflour
1 tsp garam masala
1/4 tsp white pepper powder
salt to taste
For Serving
garlic chutney
For the chana dal paste
Combine all the ingredients in a broad non-stick pan and sauté on a medium flame for 3 to 4 minutes.
Cool slightly and blend in a mixer to a coarse paste. Keep aside.
Heat ½ tsp of oil in a broad non-stick pan and add the cumin seeds.
When the seeds crackle, add the spinach purée and cook on a slow flame, while stirring continuously, for 2 to 3 minutes or till the water evaporates.
Add all the remaining ingredients along with the chana dal paste and cook on a medium flame for another 3 to 4 minutes, while stirring continuously. Sprinkle a little water if the mixture becomes very dry.
Cool slightly and divide the mixture into 8 equal portions.
Roll out each portion into a 67 mm. (2½”) flat round kebab.
Heat a non- stick tava (griddle) and cook each kebab, using 1/8 tsp of oil, till they turn golden brown in colour from both the sides.
Serve hot with garlic chutney.
Seven Grain Tikki (Protein Rich)
1/4 cup chana dal (split Bengal gram)
1 tbsp masoor dal (split red lentil)
1/2 cup mixed sprouts (moong , , chana etc.)
1 1/2 to 2 pcs green chillies , roughly chopped
6 mm (1/2") ginger (adrak) piece
1/2 tbsp fennel seeds (saunf)
1 pc cloves garlic
salt to taste
1/2 cup boiled , peeled and mashed potatoes
1/4 cup mashed paneer
1/4 cup chopped coriander (dhania)
1/2 cup finely chopped spring onions (including greens)
Other Ingredients
1 tsp toasted sesame seeds (til) and 2 tbsp for rolling
3/4 tsp oil for cooking
Clean, wash and soak the chana dal and masoor dal in water for 3 hours.
Drain and combine the dal along with the mixed sprouts, green chillies, ginger, fennel seeds, garlic and salt and blend in a mixer to a coarse paste.
Transfer the mixture to a bowl, add the potatoes, paneer, coriander and spring onions and mix well.
Divide the mixture into 6 equal portions and shape each portion into a square, flat tikki.
Roll the tikkis in sesame seeds and wheat germ so that they coat the tikki evenly from all sides.
Pierce a wooden satay stick through each tikki and cook each tikki on a hot non-stick tava (griddle) on a medium flame, using 1/8 tsp of oil, till both sides are golden brown in colour.
Drain on an absorbent paper and serve hot with a dip / chutney of your choice.
Chickpea and Soya Tikki
1/2 cup kabuli chana (white chick peas) , boiled and drained
1/2 cup soya granules
1 tbsp finely chopped mint leaves (phudina)
1 tsp finely chopped green chillies
1 tsp finely chopped ginger (adrak)
1 tsp oil
salt to taste
Soak the soya granules in hot water for 10 to 15 minutes. Drain and squeeze out all the water.
Blend together the kabuli chana, soya nuggets and mint, in a blender to a smooth paste.
Add the green chillies, ginger, salt and mix well.
Divide the mixture into 4 equal portions and shape into round, flat tikkis.
Cook them on a non-stick pan using a little oil till both sides are golden brown.
Serve hot with a chutney of your choice.
Nutrient values per tikki
Carbs Energy Fat Protein Vitamin B1 Zinc
7.7 gm. 77 cal. 3.1 gm. 4.6 gm. 0.1 mg. 0.6 mg.
Hara Bhara Kebab
2 tbsp chana dal (split Bengal gram)
12 mm. (½") piece of ginger (adrak)
2 cloves of garlic (lehsun), grated
2 green chillies, finely chopped
1/2 cup spinach (palak), blanched, drained and chopped
1/4 cup boiled green peas
1/4 cup grated paneer (cottage cheese)
1/2 tsp chaat masala
1/4 tsp garam masala
salt to taste
Other ingredients
3 tbsp whole wheat bread crumbs
1 tsp oil for cooking
Pressure cook the chana dal, ginger, garlic and green chillies with ¾ cup of water for 2 to 3 whistles or until the dal is cooked. Drain out and discard any excess water.
Combine the spinach, green peas and cooked dal mixture and blend to a coarse paste without using any water.
Add the paneer, chaat masala and garam masala and mix well.
Divide the mixture into 6 equal portions and shape them into flat kebabs.
Roll the kebabs in the bread crumbs.
Heat the oil in a non-stick pan and cook the kebabs on both sides till they are golden brown in colour.
Serve hot.
Nutrient values per kebab
Carb Energy Fat Folic acid Protein Vitamin E
9.8 gm. 68 cal. 1.4 gm. 43.2 mcg. 4.1 gm. 0.6 mcg.
Green Peas Dhokla (Protein Rich)
For The Batter
1 cup green peas purée , refer handy tip
1 cup besan (bengal gram flour)
1 tsp ginger-green chilli paste
2 tbsp powdered sugar
1/2 tsp citric acid (nimbu ka phool) crystals
1/3 cup grated paneer (cottage cheese)
salt to taste
1 1/2 tsp fruit salt
oil for greasing
For The Tempering
2 tbsp oil
1 tsp mustard seeds ( rai / sarson)
1 tsp urad dal (split black lentils)
1 tsp finely chopped green chillies
a pinch of asafoetida (hing)
For The Garnish
2 tbsp chopped coriander (dhania)
2 tbsp grated paneer (cottage cheese)
For the batter
Combine all the ingredients, except the fruit salt, in a bowl, add water (approximately ½ cup) and mix well to make a batter of dropping consistency.
Just before steaming, add the fruit salt and add 2 tsp of water over it.
When the bubbles form, mix gently.
Pour the batter immediately into a greased 175 mm. (7") diameter thali and shake the thali clockwise to spread it to make an even layer.
Steam for 10 to 12 minutes or till the dhoklas are cooked. Keep aside.
How to proceed
Heat the oil in small pan and add the mustard seeds.
When the seeds crackle, add the urad dal, green chillies and asafoetida, mix well and sauté on a medium flame for a second.
Remove from the flame, add 1 tbsp of water and mix well. Pour the tempering over the dhoklas.
Cool slightly and cut into equal pieces. Serve immediately garnished with coriander and paneer.
Tip:
Always use your hands while mixing the batter to break the lumps.
To make 1 cup green peas purée, blend 1 ½ cup of fresh green peas in a mixer till smooth.
Nutrient values Per serving
Protein
8.1 gm
Bean Sprouts & Veggie Wraps (High Protein)
For The Stuffing
1/2 tsp oil
1/2 tsp finely chopped garlic (lehsun)
1/8 cup finely chopped onions
1/8 cup sliced capsicum
1/4 cup broccoli or cauliflower florets , blanched
1/2 cup bean sprouts (readily available in the market)
1/8 cup carrot julienned
1 tsp cornflour dissolved in 1/4 cup water
a pinch sugar
salt and freshly ground black pepper powder to taste
1 tsp chilli sauce
Other Ingredients
2 whole wheat chapattis/ tortillas
1/2 tsp oil for cooking
For the stuffing
Heat the oil in a wok or a non-stick kadhai, add the garlic and sauté on a high flame for a few seconds.
Add the onions, capsicum, broccoli, bean sprouts, carrots and sauté on a medium flame for 2 minutes.
Add the cornflour paste, sugar, salt and pepper, chilli sauce and simmer till the sauce thickens, stirring once in between.
Divide the stuffing into 4 equal portions and keep aside.
How to proceed
Place a cooked chapati/tortilla on a flat, dry surface and spread a portion of the stuffing at one edge and roll it up tightly.
Heat a tava (griddle) and cook the wrap using ¼ tsp of oil, till brown spots appear on all the sides.
Repeat with the remaining ingredients to make 4 more wraps.
Serve hot.
Nutrient values
Protein per wrap
11.5 gm
Moong Dal Chillas (High Protein)
For the chilas
cup moong dal (split green gram) with skin
1 negligible green chillies, chopped
a pinch asafoetida (hing)
salt to taste
oil for cooking
For the stuffing
1/2 boiled potatoes, cut into cubes
1/4 cup steamed green peas
1/4 tsp cumin seeds (jeera)
1/2 green chillies, chopped
1/4 to 1/2 tbsp dried mango powder
1/4 tbsp oil
salt to taste
For Serving
Green Chutney
Sweet Chutney
For the chilas, soak the moong dal for at least 3 hours.
Add the green chillies and 1 teacup of water and grind in a blender.
Add the asafoetida and salt.
For the stuffing
Heat the oil and fry the cumin seeds until they crackle.
Add the remaining ingredients and cook for a few minutes. Mash.
To proceed, spread a little moong dal mixture on a hot frying pan (preferably non-stick) of about 125 mm. diameter. Smear a little oil around the mixture and cook for a few seconds. Turn over and cook the other side till light brown.
Put some stuffing in the centre. Fold.
Repeat for the remaining mixture.
Serve hot with green and sweet chutneys.
Nutrient values Per Serving :
Protein Cho Fat
7.8 g 22 g 4 g
Chana Soya Masala (Protein Rich)
1 cup soaked kabuli chana (white chick peas)
1/2 cup soya chunks (nuggets) , soaked and drained
1/2 cup chopped onions
1 cup chopped tomatoes
1/2 tsp turmeric powder (haldi)
1/2 tsp cumin seeds (jeera)
1 tsp ginger-garlic (adrak-lehsun) paste
1 tsp red chilli powder
1 1/2 tsp coriander-cumin seeds (dhania-jeera) powder
1 tsp garam masala powder
1 tsp dried fenugreek leaves (kasuri methi)
2 tsp oil
salt to taste
For The Garnish
1/4 cup chopped coriander (dhania)
1 slit green chilli
Combine the kabuli chana, soya nuggets with ¾ cup of water, turmeric powder and salt and pressure-cook it for 3 whistles. Remove from the flame, drain and discard the water. Keep the kabuli chana and soya nuggets aside.
Heat the oil in a non-stick pan, add the cumin seeds, when the seeds crackle add ginger-garlic paste and onions and sauté till they turn translucent.
Add chopped tomatoes, red chilli powder, coriander-cumin seed powder, garam masala powder, kasuri methi and ¼ cup of water and cook till the oil separates.
Add cooked kabuli chana, soya nuggets and salt and mix well. Simmer it for another 5 to 10 minutes.
Serve hot garnished with coriander and green chilli.
Nutrient values per serving
Energy Protein Carb Fat Iron Fibre
155 kcal. 8.3 gm. 17.9 gm. 5.6 gm. 2.3 mg. 1.6 gm.
Khatta Meetha Chana Chaat
2 whole wheat khakhras
1/4 cup boiled , peeled and chopped potatoes
1/3 cup boiled kabuli chana (white chick peas)
1/2 cup chopped low-fat paneer
1/8 cup chopped tomatoes
1 1/2 tbsp finely chopped raw mangoes
salt to taste
1 tbsp chopped coriander (dhania)
For The Topping
2 tbsp beaten curds (dahi)
1 1/2 tbsp sweet and sour dip
3/4 tbsp mint chutney
1/2 tsp roasted cumin seeds (jeera) powder
1/2 tsp chaat masala
Roughly crush the whole wheat khakhras.
Combine the crushed khakhras with the remaining ingredients in a bowl and toss well.
Divide the chaat into 4 individual bowls and top with equal quantity of curds, sweet and sour dip, mint chutney, cumin seeds powder and chaat masala. Serve immediately.
Make this serving just before serving or else the khakhra will get soggy.
For Sweet n Sour Dip :
100 ml fresh tamarind (imli) pulp
200 gms jaggery (gur) , crumbled
2 tsp chilli powder
2 tsp honey
1/2 cup water
1 tsp salt
Combine all the ingredients except the honey in a pan and simmer till the sauce reduces to half.
Cool and add the honey and salt. Mix well.
Grilled Fruit Salad
1/2 pineapple
1 apple
3-4 mushrooms
2 Tbsp ketchup
Salt to taste
3 tsp curd
1 tsp red chilli
1 tsp green chilli
1 tsp chaat masala
2 tsp chopped coriander
Take a bowl, add pineapple, apple, mushrooms, salt, ketchup, curd, red chilli, green chilli, coriander, chaat masala and mix well.
Skewer the fruits and grill it for 10 - 12 minutes. Garnish it with coriander and chaat masala.
Serve hot with mint chutney
Hara Bhara Soya Tikki
1/4 cup soya granules, coarsely ground
1 cup blanched and chopped spinach (palak)
1/4 cup chopped coriander (dhania)
1 tsp ginger-green chilli paste
1/2 tsp chopped garlic (lehsun)
2 tbsp powdered roasted chana dal (daria)
2 tbsp besan (Bengal gram flour)
salt to taste
Other ingredients
1 tsp oil for cooking
To serve
Mint chutney
Soak the soya granules in lukewarm water for ½ an hour. squeeze out the water. keep aside.
In a bowl, mix the soya granules with all the other ingredients. sprinkle a little water and mix well.
Divide the mixture into 6 equal portions and shape them into flat tikkis (approx. 1½" in diameter).
Heat the oil in a non-stick pan and cook the tikkis on both sides till they are golden brown in colour.
You can substitute Palak with Methi also.
Nutrient values per tikki
| Protein | Cholesterol | Carbohydrates | Energy | Fat | Fibre |
| 4.4 gm. | 0 mg. | 9.9 gm. | 85 kcal. | 3.1 gm. | 0.7 gm |
Makhmali Paneer Tikka
For The Curd Marinade (makes 1/2 Cup)
1/2 whole wheat bread slice
1/3 cup low-fat hung curds (chakka dahi)
1/2 tsp sugar
1/2 tsp olive oil
a pinch of freshly ground black pepper (kalimirch) powder
1/2 tsp cardamom (elaichi) powder
1/2 tsp garam masala
1/2 tbsp cashewnuts (kaju)
salt to taste
Other Ingredients
14 low-fat paneer (cottage cheese) , cut into 37 mm. (1 1/2”) cubes
1 tsp oil for cooking
For Serving
a few sprigs of mint leaves (pudina)
For the curd marinade
Combine all the ingredients and blend in mixer till smooth. Keep refrigerated till use.
Combine the paneer and curd marinade in a bowl and toss gently. Keep aside to marinade for ½ hour.
Heat the oil in a non-stick tava (griddle) and cook each paneer piece till it turns golden brown in colour from all the sides.
Insert toothpicks in each paneer tikkas and serve immediately garnished with mint springs.
Nutrient values
| Protein | Fat | Calcium | Energy | Carbohydrates |
| 4.9 gm | 0.8 gm | 206.6 mg | 57 calories | 7.4 gm |
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