Diabetic Vegetarian Recipes: Healthy and Delicious Options
Managing diabetes involves making thoughtful food choices, and having a variety of diabetic vegetarian recipes can make meal planning easier and more enjoyable. Whether you’re looking for vegetarian diabetic recipes, vegan diabetic recipes, or traditional Indian food for diabetics, this guide offers a selection of delicious and healthy dishes. Let’s explore some vegetarian recipes for diabetics that can help maintain blood sugar levels while satisfying your taste buds.
Breakfast Recipes
Oats Idli
Oats Idli is a nutritious and light breakfast option. Made with oats and vegetables, this dish is perfect for those looking for diabetic vegetarian recipes. It is also a great example of Indian food for diabetics, providing a low-glycemic index meal to start the day. It’s one of those healthy Indian recipes that are light and makes one a great day to go on with life.
Besan Chilla
Besan Chilla, or chickpea flour pancake, is a high protein vegetarian meal which is great for breakfast that fits well within vegetarian diabetic recipes. It’s quick to prepare and can be enjoyed with a side of yogurt or chutney. This dish is also suitable for those seeking vegan diabetic recipes.
Lunch Recipes
Methi Thepla
Methi Thepla is a traditional Gujarati flatbread made with fenugreek leaves and whole wheat flour. This dish is an excellent choice for vegetarian recipes for diabetics due to its high fiber content and low glycemic index. It’s a delicious way to incorporate greens into your meal.
Quinoa Salad
Quinoa Salad is a versatile dish that can be customized with various vegetables and herbs. This dish comes in Indian salad recipesthat are perfect for those looking for vegan diabetic recipes as it is high in protein and fiber, helping to manage blood sugar levels. It’s also an ideal option for a light lunch or dinner.
Dinner Recipes
Vegetable Stir Fry
Vegetable Stir Fry is an easy indian recipes dinner option that fits well within diabetic vegetarian recipes. Using a variety of colorful vegetables and minimal oil, this dish is not only healthy but also packed with nutrients. It’s a great way to enjoy Indian food for diabetics in a simple and flavorful manner.
Palak Paneer
Palak Paneer is a popular Indian dish made with spinach and cottage cheese. This dish is rich in iron and protein, making it a suitable option for vegetarian diabetic recipes. It can be paired with whole wheat roti or brown rice for a balanced meal.
Snack Recipes
Baked Samosa
Baked Samosa offers a healthier twist on the traditional fried version. Filled with spiced vegetables, this indian snacks is an excellent choice for vegetarian recipes for diabetics. Baking instead of frying reduces the fat content, making it a diabetic-friendly option.
Roasted Chickpeas
Roasted Chickpeas are a crunchy and satisfying snack that fits well within vegan diabetic recipes. High in protein and fiber, this snack helps in managing hunger and maintaining blood sugar levels. It’s also a great addition to a salad or enjoyed on its own.
Dessert Recipes
Carrot Halwa
Gajar Halwa, made with grated carrots, milk, and a sugar substitute, is a delightful dessert that can be enjoyed by those looking for diabetic vegetarian recipes. This traditional Indian sweet is modified to reduce sugar content while retaining its delicious taste.
Chia Seed Pudding
Chia Seed Pudding is a versatile dessert that can be flavored with vanilla, cocoa, or fruits. This dish is perfect for those seeking vegan diabetic recipes as it uses plant-based milk and is sweetened with a sugar substitute. It’s a nutritious and satisfying way to end a meal.
Enhancing Your Diabetic-Friendly Menu
To make your diabetic-friendly menu even more diverse, consider adding dishes from related categories that complement these diabetic vegetarian recipes. Adding Indian snacks like baked samosas and roasted chickpeas can provide a variety of flavors and textures.
For a sweet ending, explore Indian desserts such as carrot halwa and chia seed pudding, made with sugar substitutes. Incorporating healthy recipes like quinoa salad and vegetable stir fry can offer lighter options for your meals.
Hosting a large gathering? The popular party recipe category is filled with dishes that are sure to impress your guests and make your celebration memorable. Including North Indian recipes like palak paneer or methi thepla can add a touch of authenticity to your meal.
Frequently Asked Questions (FAQs)
Q: What are some popular diabetic vegetarian recipes?
A: Some popular diabetic vegetarian recipes include Oats Idli, Besan Chilla, Methi Thepla, Quinoa Salad, Vegetable Stir Fry, Palak Paneer, Baked Samosa, Roasted Chickpeas, Carrot Halwa, and Chia Seed Pudding.
Q: How can I make traditional Indian food for diabetics?
A: To make traditional Indian food for diabetics, try recipes like Methi Thepla, Palak Paneer, and Carrot Halwa. These recipes are modified to be low in sugar and high in fiber, making them suitable for diabetic diets.
Q: What are some vegetarian diabetic recipes for a party?
A: Some vegetarian diabetic recipes for a party include Baked Samosa, Quinoa Salad, Roasted Chickpeas, and Chia Seed Pudding. These dishes are flavorful and perfect for gatherings while being mindful of blood sugar levels.
Q: Can I prepare diabetic vegetarian food in advance?
A: Yes, many diabetic vegetarian recipes can be prepared in advance and stored. Snacks like Roasted Chickpeas and Baked Samosas can be made ahead of time, while salads like Quinoa Salad can be prepped and refrigerated.
Q: What are some healthy options for diabetic vegetarian food?
A: Some healthy options for diabetic vegetarian recipes include Quinoa Salad, Vegetable Stir Fry, Oats Idli, and Besan Chilla. These dishes are high in fiber and protein, helping to manage blood sugar levels effectively.
Conclusion
Diabetic vegetarian recipes are a celebration of healthy and flavorful foods. Whether you’re looking for vegetarian diabetic recipes or vegan diabetic recipes, these dishes will bring variety and nutrition to your meals.
So, gather your ingredients, try out these recipes, and create delicious meals that are mindful of your health needs. Don’t forget to explore related categories for more delightful recipes from Manjula’s Kitchen!
By incorporating these dishes into your diet, you’ll be able to enjoy a wide variety of delicious and nutritious foods. Whether you’re looking for breakfast, snacks, main courses, or desserts, there’s a vegetarian recipe for diabetics to suit every taste. Happy cooking and healthy eating!
Kalmai Vadas are crispy and delicious appetizer. Fried patties made with lentil and potatoes, can be a delightful treat for any party or a tea time snack.
1-1/2medium size boiled and mash potatoesthis should be about 3/4 cup of mashed potatoes
2 chopped green chili adjust to taste (hari mirch)
1tbspchopped ginger (adrak)
3/4tbspsaltadjust to taste
1/2tbspcrushed black pepper
2 tbspcrushed coriander (dhania)
1/8tbspasafetida (hing)
2 tbspchopped cilantro (hara dhania)
Oil to fry
Instructions
Wash and soak chana and moong dal in four cups of water at least for four hours or more, after soaking dal will be about two times in the volume.
Blend dal coarsely, add water if needed to blend but not more than 2-3 tablespoons. I use Food processor; it does a good job for blending dal coarsely without much water.
Next mix all the ingredients together; this will make soft and crumbly dough.
Divide the dough into 7-8 equal parts and make them into patties.
Heat the oil in frying pan over medium high heat; frying pan should have about 1” of oil.
Note:Kalmi Vadas are double fried.
Fry the patties until they are golden brown it should take about 5-6 minutes.
Take them out over paper towel and let them cool of to the room temperature, now cut patties into four pieces.
Fry them again over medium high heat till they are golden brown. Take them out over paper towel.
NoteKalmi Vadas can be prepared ahead of time. Double fry Vadas just before serving, sliced Vadas (before double frying) can be refrigerated for 2-3 days or freezzed for about one month.
Achari Paneer is flavorful, healthy and high in protein. Paneer is an Indian cheese, also known as chenna. Achari paneer is very versatile and can be served as an appetizer or as an accompaniment to a main course.
14oz paneer cut in ½ inch cubes (paneer you can find in Indian grocery store)
1tbspsalt
1/8tbspturmeric (haldi)
1/4cup yogurt (dahi)
2tbspolive oil
4 whole red chilies Sabut lal mirch)
Pinch of asafetida (hing)
1/4tbspnigella (onion seeds or kalonji)
1 tbspcoriander seeds (dhania)
1/4 tbspfenugreek seeds (mathi)
1/2 tbspblack pepper
1/2tbspfennel seeds (saunf)
1 ½ cup baby spinach leaves (palak)
Instructions
Mix paneer, yogurt, turmeric and salt. Set aside.
In a frying pan over medium heat, dry roast nigella, coriander seeds, fenugreek seeds, fennel seeds, and black pepper for 1-2 minutes. Seeds will become darker in color and give off a beautiful aroma.
Crush the roasted seeds using a mortar or rolling pin. Set aside.
Add oil to the same pan, at low-medium heat. Roast red chilies till they turn a darker color. Remove from pan and break each one into 2-3 pieces.
Increase to medium heat; add asafetida, followed by paneer mixture. Stir fry for 3-4 minutes until most of the moisture has evaporated. Do not overcook the paneer as it will become dry.The yogurt should coat the paneer nicely so it remains moist. Turn off the heat.
Add all the dry spices and mix well.
Serve warm achari paneer over a bed of spinach leaves.
Notes
TipsAchari paneer can be made in advance and refrigerated up to a week. However, it tastes best when served warm.
Paneer Achari isn’t quite an appetizer or snack, but it can definitely be enjoyed in those settings! It’s a delicious vegetarian dish originating in North India. The star is paneer, a soft Indian cheese, cooked in a creamy, flavorful gravy.
The “Achari” part comes from the pickling spices used in the recipe, giving it a tangy and slightly spicy kick. It’s often enjoyed with rice or naan, a type of leavened flatbread.
While the exact origin is unknown, achari paneer tikka recipe is believed to have emerged in North India, particularly in the regions of Punjab and Delhi. Its popularity has spread throughout the country and even internationally, capturing hearts (and taste buds) with its delightful combination of textures and flavors.
So, while not technically an appetizer, Achari Paneer is a crowd-pleasing dish that’s perfect for sharing with friends and family. Plus, it’s naturally gluten-free thanks to the paneer, making it a great option for those with dietary restrictions.
How to make Achari Paneer ?
To make achari paneer masala, first, mix paneer (Indian cheese), yogurt, turmeric, and salt together and set it aside. In a pan over medium heat, dry roast nigella, coriander seeds, fenugreek seeds, fennel seeds, and black pepper for 1-2 minutes until they darken and release a nice smell. Crush these roasted seeds using a mortar or rolling pin and keep them aside.
In the same pan, add oil over low-medium heat and roast red chilies until they darken. Remove them from the pan and break each chili into 2-3 pieces. Increase the heat to medium, add asafetida, then pour in the paneer mixture. Stir-fry for 3-4 minutes until most of the moisture evaporates, being careful not to overcook the paneer.
Now, turn off the heat and add the crushed spices, mixing everything well. The paneer needs to be nicely coated with the yogurt to keep it moist. Serve the warm achari paneer tikka over a bed of spinach leaves for a delicious and flavorful dish. Enjoy!
Other Paneer Variants
Diving into Manjula’s Kitchen, a treasure trove of Indian recipes, we can discover a delectable world of paneer dishes! Here are 5 enticing paneer variations that will tantalize your taste buds:
Butter Paneer: This classic dish features paneer cubes deep-fried to a golden crisp. Manjula’s recipe guides you through creating a rich and creamy tomato gravy infused with aromatic spices like coriander, turmeric, and red chili powder. The addition of whipped yogurt adds a touch of tang, perfectly complementing the melt-in-your-mouth paneer.
Paneer Tikka Masala: This vibrant dish takes inspiration from the tandoor oven. Here, marinated paneer pieces are pan-fried until slightly browned, then bathed in a luxurious gravy. The gravy boasts a symphony of flavors – the sweetness of tomatoes, the warmth of red chili powder, and a hint of smokiness. A touch of cornstarch lends a delightful silky texture, making it an ideal main course with rice or naan.
Paneer Methi (Methi Malai Paneer): This comfort food features paneer simmered in a creamy and flavorful fenugreek sauce. Manjula’s recipe uses dried fenugreek leaves (kasoori methi) to impart a unique, slightly bitter taste that beautifully complements the creamy cashew and tomato base. The addition of milk further enhances the smooth texture, making it a perfect dip for roti or a comforting side dish.
Paneer Tomato Curry: This vibrant curry showcases the beauty of simplicity. Fresh tomatoes are blended into a smooth puree, then cooked with aromatic spices like cumin and coriander. Chunks of paneer are added to the gravy, allowing them to soak up all the delicious flavors. Bell peppers add a touch of sweetness and crunch, making this a wholesome and satisfying meal.
Palak Paneer: This vibrant green curry is a nutritional powerhouse. Fresh spinach forms the base of the gravy, providing a rich source of iron and vitamins. Manjula’s recipe guides you through incorporating spices like ginger, garlic, and garam masala, creating a flavorful and aromatic sauce. Paneer cubes nestled in this emerald green gravy make for a visually stunning and incredibly delicious dish.
FAQs Frequently Asked Question for Achari Paneer
Is Achari Paneer Spicy?
Achari paneer can range from mild to spicy, depending on the recipe. The “achari masala” itself has a kick, but the level of heat can be adjusted by controlling the amount of red chili powder used.
What Does Achari Paneer Taste Like?
The dominant flavors are tangy and savory, thanks to the pickling spices. You’ll also experience hints of spice, creaminess (often from yogurt or cashews), and the mild flavor of paneer itself.
Is Achari Paneer Vegetarian?
Yes, achari paneer is traditionally a vegetarian dish. Paneer is made from milk and the masala typically uses vegetarian ingredients.
Is Achari Paneer Vegan?
Not always. Some recipes incorporate yogurt or cream in the gravy. You can find vegan versions that use plant-based yogurt alternatives or coconut milk for creaminess.
"Grilled Veggie Healthy Bowl" is inspired by my daughter-in-law, who enjoys light, fresh, and healthy meals. She suggested I do this video after trying my recipe out. It's hard to believe something this healthy makes such a delicious and filling meal! In this recipe, I grilled asparagus, broccoli, bell pepper, zucchini, and cherry tomatoes. I then toss the grilled veggies with spiced chickpeas and a homemade ginger dressing. The ginger dressing definitely adds a kick to the flavor. This bowl is also pleasing to the eyes as it's filled with colorful vegetables and the chickpeas add some texture, in addition to protein! This dish vegan and gluten-free. This makes for a great lunch. Or you can serve this as a side dish or make a wrap using tortillas or flatbread. Recipe will serve 2 people.
½yellow bell pepper quarteredseeds and ribs removed
6florets of broccoli
10asparagus trimmed
Use the vegetables to your choice
Dressing
1TbspvinegarI am using rice vinegar
1Tbsplemon juice
2Tbspolive oil
1tspsugar
½tspsalt
¼tspblack pepper
1Tbspginger juice
Instructions
Prepare the dressing mix all the ingredients together, vinegar, lemon juice, olive oil, sugar, salt, black pepper, and ginger juice set aside. You can prepare the dressing even a few days earlier. This is my go-to dressing and I make this extra, so it is always ready.
Grilling the Vegetables: preheat the air fryer at 350-degree F. Spread the vegetables evenly on a tray, spray lightly with oil. Air fry for about 6 minutes. If you don’t have air fryer grill the veggies in the oven or on the stove.
Prepare the chickpeas, while vegetables are roasting, rinse the chickpeas few times changing the water. In a frying pan heat, the oil moderately, add chickpeas, stir fry for about 3 minutes. Chickpeas will catch some color. Add roasted cumin seed, black pepper, green chilies, ginger, and lemon juice cook and stir fry for about 2 minutes stirring occasionally, set aside. Chickpeas also can be prepared in advance.
Toss the vegetables and chickpeas together and drizzle the dressing.
Notes
Do not overcook the vegetables, otherwise the vegetables will become too soft or mushy and will lose the colors.
Keyword Air Fryer Recipe, Diabetic, Gluten Free, Grilled Vegetables, Healthy, Healthy Bowl, Healthy Lunch, Home Made, Low Cholesterol, Lunch Box Meal, Masala Chola, Refreshing, Salad, Spicy Chickpea, Vegan
Palak Paneer is likely the most popular paneer dish from North India. Creamy spinach with tasty paneer makes a delicious main dish. This recipe was one of my favorite. After so many years of cooking, my family has decided my cooking skills have improved! I wanted to do this recipe again as with modified cooking method. Also I will like to thank you to all of my viewers who have encouraged me over the years. You guys truly inspire me!
10ozspinachwashed and clean, about 6 cups packed spinach
1-1/2cupspaneercubed into bite size, about 1/3 pound of paneer
1tomatofinely chopped, this will make 3/4 of chopped tomato
1green chilichopped
1Tbspgingerchopped
1Tbspoil
1/2tspcumin seedsjeera
1/8tspasafetidahing
1tspcoriander powderdhania
1/4tspturmerichaldi
1/2tspred chili powder
1/2tspsaltadjust to taste
1/2tspsugar
1Tbspwhole wheat flour
1/3cupheavy cream
Instructions
First blanch the spinach, this helps to keep the spinach color bright. To blanch the spinach, boil about 6 cups of water in a saucepan, and let the spinach boil for one minutes. Drain the water and put the spinach in ice cold water for about two minutes. Drain the water.
Blend the spinach, ginger and green chili. Spinach should be creamy but not pasty.
Soak the cubed paneer in about three cups of hot water, for about 5 minutes or more. This helps to give the paneer soft texture. Set aside.
While cooking, spinach can splatter, use larger sauce pan. Heat the oil in a sauce pan, over medium high heat. Test the heat by adding one cumin seed to the oil; if it cracks right away it is ready.
Add cumin seed, and asafetida. After cumin seeds crack, add the tomatoes and stir fry for 1-2 minutes. Tomatoes should be tender not mushy. Add coriander, turmeric, red chili powder, salt, and sugar, stir and add the spinach.
After spinach comes to boil lower the heat to low, and let the spinach cook for about 5-6 minutes do not cover the pot. This helps keeping the green color of spinach.
Mix the flour to 1/2 cup of water and add to the spinach, also add the cream. Mix it well and let it cook for five minutes. If needed add little more water.
Drain the paneer and fold it gently with spinach and let it simmer for about five minutes.
Laucki is also known as Bottle gourd. This is a healthy and wholesome lentil and vegetable main dish. I like making Lauki as it is mild in taste and easy to digest. I usually will serve this with plain rice or rotis.
I am using instant pot; I am using the instant pot instead of pressure-cooker. Not for saving time but ease of use.
Heat one tablespoon of oil in instant pot on sautéed mode. Oil should be moderately hot, add moong dal vadi stir-fry till they are light golden brown this should take about 1minute. take out the vadies from instant pot.
Add remaining 1 tablespoon of oil, in instant pot keeping on sautéed mode oil should be moderately hot and add cumin seeds. When seeds start to crack, add the asafetida, stir and add tomato puree, ginger, coriander powder, turmeric, salt and chili powder and cook stirring occasional till spice mix start leaving the oil.
Add bottle gourd, vadies and 1/2 cup of water. Change the setting to pressure cook on high mode. Set the time for 6 minutes. (At this time instant pot is working just like pressure cooker, it will take same time building the pressure and after cooking releasing the pressure as pressure cooker, advantage is you can take care other work you have to do or even if you have to go out.)
Open the instant pot when you are ready. After you open the instant pot adjust the water if you need more, add garam masala.
Video
Notes
I like to serve this with roti or rice. This makes a very satisfying meal.Enjoy! Thank you
Lauki Vadi Ki Sabji is a traditional Indian dish made primarily with bottle gourd (Lauki), lentil nuggets (Vadi), and a variety of spices cooked in a curry or gravy. It is a popular dish among individuals following a vegan, gluten-free, and low-fat diet, making it suitable for those with dietary restrictions such as diabetes.
The dish typically involves cooking lentil nuggets with bottle gourd and various vegetables in a flavorful curry or gravy made with spices such as cumin, coriander, turmeric, and ginger. It can be easily prepared in an Instant Pot for a quicker cooking process while retaining its nutritional value and flavors.
Lauki Vadi Ki Sabji provides a wholesome meal option packed with protein from lentils, fibre from vegetables, and essential nutrients, making it a nutritious and satisfying choice for individuals seeking a balanced diet.
Lauki Vadi Ki Sabji is a traditional Indian dish made with bottle gourd (lauki) and sun-dried lentil dumplings (vadi). This Lauki Vadi Ki Sabji recipe combines the subtle flavors of lauki with the richness of vadi to create a hearty and nutritious dish that’s bursting with flavor. With its simple yet satisfying taste, Lauki Vadi Ki Sabji is a popular choice for everyday meals in Indian households.
Step 1: Preparing the Vadi
To begin, soak the sun-dried lentil dumplings (vadi) in water for about 15-20 minutes until they become soft and pliable. Once softened, squeeze out any excess water from the vadi and set them aside. This step helps ensure that the vadi cook evenly and absorb the flavors of the dish.
Step 2: Preparing the Lauki
Peel the bottle gourd (lauki) and cut it into small cubes or slices, depending on your preference. Lauki tends to cook quickly, so it’s essential to cut it into uniform pieces to ensure even cooking. Rinse the chopped lauki under cold water to remove any dirt or impurities before using it in the recipe.
Step 3: Tempering and Cooking
In a pan, heat oil or ghee over medium heat and add cumin seeds, mustard seeds, and asafoetida (hing) to the hot oil. Allow the seeds to crackle and release their aroma before adding finely chopped green chilies adding minced ginger for added flavor.
Step 4: Adding Spices and Lauki
Once the spices such as turmeric powder, coriander powder, red chili powder, and garam masala to the pan, stirring well to coat with the aromatic spices. Add the chopped lauki to the pan, stirring to combine with the spices. Cover the pan and let the lauki cook until it becomes tender but still retains its shape.
Step 5: Incorporating the Vadi
Once the lauki is cooked, add the soaked and squeezed vadi to the pan, gently mixing them with the cooked lauki and spices. Allow the vadi to simmer in the gravy for a few minutes, allowing them to absorb the flavors of the dish. Adjust the consistency of the gravy by adding water as needed to achieve the desired thickness.
Step 6: Garnishing and Serving
Before serving, garnish the Lauki Vadi Ki Sabji with freshly chopped cilantro leaves for a burst of freshness and color. Serve the sabji hot with steamed rice or roti for a wholesome and satisfying meal that’s sure to please your taste buds.
Tips for Perfect Lauki Vadi Ki Sabji
Soaking Vadi: Ensure to soak the vadi in water until they become soft and pliable before adding them to the sabji. This step helps prevent the vadi from being too hard or chewy after cooking.
Cutting Lauki: Cut the bottle gourd into uniform pieces to ensure even cooking. Avoid overcooking the lauki as it can become mushy and lose its texture.
Adjusting Spice Level: Customize the spice level of the sabji according to your taste preferences by adjusting the amount of red chili powder and green chilies used in the recipe.
Variations of Lauki Vadi Ki Sabji
Adding Tomatoes: Enhance the flavor of the sabji by adding chopped tomatoes along with the Tomatoes add a tangy twist to the dish and complement the earthy flavors of the lauki and vadi.
Coconut Gravy: For a richer and creamier gravy, add coconut milk or grated coconut to the sabji. Coconut adds a hint of sweetness and depth to the dish, making it more indulgent.
Benefits of Lauki Vadi Ki Sabji
Nutrient-Rich: Lauki is low in calories and rich in essential nutrients such as vitamins, minerals, and dietary fiber, making it a healthy addition to your diet.
Protein-Packed: Vadi provides a good source of plant-based protein, essential for muscle repair and growth, making Lauki Vadi Ki Sabji a nutritious meal option for vegetarians.
Digestive Aid: Lauki is known for its digestive properties and is often included in Indian cuisine to aid in digestion and promote gut health.
Frequently Asked Questions (FAQs)
Can I use store-bought vadi for this recipe?
Yes, you can use store-bought sun-dried lentil dumplings (vadi) for convenience. However, homemade vadi may have a fresher flavor and texture.
Can I make Lauki Vadi Ki Sabji ahead of time?
Yes, you can prepare the sabji in advance and store it in the refrigerator for up to 2-3 days. Reheat it gently before serving.
Is Lauki Vadi Ki Sabji vegan-friendly?
Yes, Lauki Vadi Ki Sabji can be made vegan by using oil instead of ghee for tempering and omitting any dairy-based garnishes.
Explore more delightful Indian recipes on Manjula’s Kitchen, such as Aloo Baingan for another culinary adventure.
Lauki is a simple and healthy vegetable side dish that is also known as opo squash, or Bottle Gourd. Lauki is a staple vegetable in most Indian homes because of its many known health benefits. The vegetable itself is rather bland, so I love manipulating its flavor.
1medium sizelauki peeled and cut into bite-sized pieceswill make about 4 cups
2medium sizetomatoesfinely chopped – will make about 1 cup
2Tbspoilcanola or vegetable
1tspcumin seedsjeera
1/8tspasafetidahing
2Tbspbesangram flour
1/8tspfenugreek seedsmethi
2tspcoriander powderdhania
1/2tspred chili powder
1/2tspturmerichaldi
1tspshredded gingeradrak
1Tbspfinely chopped green chili
1tspsalt
2Tbspfinely chopped cilantrohara dhania
Instructions
Heat the oil in a saucepan. Oil should be moderately hot. Test the heat by adding one cumin seed to the oil. If the cumin seed cracks right away, the oil is ready.
Add the cumin seeds, asafetida, and fenugreek seeds stir for few seconds. Lower the heat add the besan (besan gives the light aroma and thickness to the gravy) and stir for few seconds. Add coriander powder, red chili powder, turmeric, ginger and green chili stir for few seconds then add tomatoes and salt. Increase the heat medium high. Cook stirring until spices start leaving the oil this should take about 3-4 minute.
Last add lauki and about 1 cup of water and let it cook until lauki is tender. This should take about 10 to 12 minutes.
Notes
Notes: lauki can take longer in cooking and more water depends how tender the lauki.Serving suggestion: Masala Lauki can be served with Roti or paratha, or dal paratha
Chana Chaat is a healthy and delicious snack. I am using kala chana for this recipe. Kala chana looks like chickpeas, but brown in color. This is a delightfully sweet and tangy snack. Channa Chaat will also make a very enjoyable lunch box meal.
1/4cuptamarind pulpthis is available in India grocery store or you can make it at home soaking the tamarind and squeeze the pulp. But not the concentrated tamarind
1tspred chili powder
1tspsalt
1tspblack salt
1Tbspsugar
2tsproasted cumin seed powderbhuna jeera
1cuppotatoboiled peeled and cut in small pieces
1/2cupcucumberchopped in small pieces
1/2cuptomatoeschopped in small pieces
For garnishing
1Tbspgingerfinely chopped
1Tbspgreen chiliesfinely chopped
5-6wedges of lemon
Instructions
Wash and soak kala chana in approx. 4 cups of water, for at least 4 hours. The kala chana will double in volume after soaking.
In pressure cooker cook kala chana with 2 cups of water over medium high heat. As pressure cooker starts steaming turn the heat down to low medium and cook for about 15 minutes. Close the heat and wait until steam has stopped before opening the pressure cooker. Chana should be soft and tender.
Drain the water and save it for later use, this water is high in protein and can be used for making the soup or dals.
Heat the oil in a sauce pan over medium high heat. Add the chana, stir for few seconds. Add ginger and green chili, coriander powder, sauté for about 1 minutes.
Add salt, black salt, red chili powder, and sugar, add tamarind pulp. Cook for 3-4 minutes over low heat. If needed use few spoons of water, Chana mix should be moist. Turn off the heat.
Assemble the Kala Chana Chaat, add chopped potatoes, tomatoes, and cucumber, drizzle the roasted cumin seeds powder and mix it well. If desired garnish with sliced ginger, green chilies and drizzle the lemon juice.
Notes
Prep Time of 10 minutes does not include soaking time.Suggestions You can serve chana chaat without adding the veggies, it tastes delicious. You can always adjust quantity of veggies to your choice. Also adjust the green chili and red pepper to your choice. After spicing the chana mix with cooked plain rice to make spicy delicious meal.
Recipe for Chana Chaat: Elevate Your Snack Game with This Delicious Dish
Chana chaat is a quintessential Indian street food known for its burst of flavors and satisfying crunch. This recipe for chana chaat brings together the wholesome goodness of kala chana (black chickpeas) with an array of spices and fresh vegetables, creating a dish that’s both nutritious and delicious. Whether enjoyed as a snack, appetizer, or light meal, chana chaat is sure to tantalize your taste buds and leave you craving for more.
To begin your culinary journey with chana chaat, start by washing and soaking kala chana in water for at least 4 hours. This step is crucial as it helps the chana soften and swell, enhancing its texture and flavor. Once soaked, cook the kala chana in a pressure cooker until tender and soft. The aroma of freshly cooked chana will fill your kitchen, setting the stage for the flavorful dish that is to come.
Now, it’s time to infuse the cooked chana with a medley of spices. Heat oil in a saucepan and sauté ginger, green chili, and coriander powder until fragrant. Then, add the cooked chana along with salt, black salt, red chili powder, sugar, and tangy tamarind pulp. Allow the spices to meld together, coating the chana in a burst of savory and tangy flavors. Adjust the seasoning according to your taste preferences, adding more spice for a fiery kick or dialing it down for a milder flavor profile.
Once the chana is well-coated with the spice mixture, it’s time to assemble the chana chaat. Add chopped potatoes, tomatoes, and cucumber to the chana mixture, creating a colorful and vibrant medley of flavors and textures. For an extra burst of flavor, sprinkle roasted cumin seeds powder over the chaat, adding a depth of earthy aroma to the dish. Finally, garnish with sliced ginger, green chilies, and a squeeze of fresh lemon juice to brighten up the flavors.
Variations:
Sprouted Chana Chaat: For a healthier twist, use sprouted chana instead of cooked chana. Sprouted chana is rich in nutrients and adds a delightful crunch to the chaat.
Fruit Chaat: Incorporate seasonal fruits like apples, grapes, and pomegranate seeds into the chaat for a refreshing and fruity twist.
Yogurt Chaat: Drizzle some creamy yogurt over the chana chaat for a creamy and tangy variation. Top it off with some mint chutney and tamarind chutney for an extra burst of flavor.
Tips:
Save the Cooking Water: The water leftover from cooking the chana is rich in protein and can be used to make soups or dals, adding a nutritious boost to your meals.
Adjust Seasoning: Feel free to adjust the spices and seasoning according to your taste preferences. Experiment with different combinations to create your perfect flavor profile.
Serve with Rice: For a hearty meal, serve the spiced chana mixture with cooked plain rice, creating a satisfying and flavorful dish that’s perfect for lunch or dinner.
Benefits:
High in Protein: Kala chana is rich in protein, making chana chaat a nutritious and filling snack option.
Rich in Fiber: The addition of fresh vegetables like tomatoes, cucumbers, and potatoes adds fiber to the dish, aiding in digestion and promoting overall gut health.
Packed with Flavor: The blend of spices and tangy tamarind pulp creates a flavor explosion in every bite, making chana chaat a truly irresistible snack option.
FAQ:
Can I Make Chana Chaat Ahead of Time?
Yes, you can prepare the chana mixture ahead of time and refrigerate it. Simply assemble the chaat with fresh vegetables and spices before serving.
Can I Skip Adding Veggies to Chana Chaat?
While vegetables add freshness and texture to the chaat, you can certainly enjoy chana chaat without them. Adjust the recipe according to your taste preferences.
How Long Does Chana Chaat Last in the Refrigerator?
Chana chaat can be stored in the refrigerator for 2-3 days. Make sure to store it in an airtight container to maintain its freshness.
In conclusion, chana chaat is a delightful dish that combines the goodness of kala chana with a burst of spices and fresh vegetables. With this recipe of chana chaat mastered, you’ll have a versatile snack that’s perfect for any occasion. So, roll up your sleeves, gather your ingredients, and embark on a flavorful culinary adventure with chana chaat.
Quinoa salad is a healthy and delicious salad. This bright and colorful salad is also a great summertime recipe. For this particular salad, I made my own homemade dressing with ginger. Ginger gives a refreshing kick to the salad. Quinoa is naturally gluten free and also high in protein.
1 large romaine lettuce chopped, discard the outside leaves
2cup arugula
1cup English cucumber cut into 1/4-inch cubes
1 medium size tomato diced
1 orange peeled and diced
About 1/4 cup feta cheese
Dressing
1 tablespoon vinegar, I am using rice vinegar
2tablespoons lemon juice
2tablespoons olive oil
1teaspoon sugar
1/2teaspoon salt
1/4 teaspoon black pepper
1/4teaspoon mustard (rai) powder
1 teaspoon ginger juice*
Instructions
For dressing: add all the dressing ingredients together mix it well making sure sugar is dissolved. Set aside. * To make ginger juice shred the ginger using fine shredder or zester, and squeeze the juice with fingers.
Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until all the water has been absorbed, this will take about 12 minutes. Set aside to cool.
In a salad bowl layered all the ingredients, spread the lettuce, arugula, quinoa save about 1/4 cup, then cucumber, tomatoes, and orange. Drizzle the salad dressing, sprinkle the saved quinoa and the last spread the feta cheese.
This Eggless Omelet is similar to a variation of besan chila. I combine lots of vegetables including bell pepper, spinach, and tomatoes and then add in some light spices. Now you have a healthy and delicious choice for breakfast or light lunch. It is also vegan and gluten free!
3/4cup besan (gram flour) available in Indian grocery stores
1/2 teaspoon salt
1/2teaspoon cumin seeds (jeera)
1/8teaspoon black pepper
1 green chili finely chopped, optional
1/2 cup tomato seeded and finely chopped
1/2cup finely chopped spinach
1/2cup finely chopped bell pepper
1/2cup water to make batter
2tablespoons oil
Use vegetables quantity as a guide line, it can be little more or less, also change the vegetables to your choice.
Instructions
Mix all the dry ingredients together: besan, cumin seeds, black pepper and salt. Add the water slowly to make a smooth batter, the consistency of pancake batter or Dosa batter. Add the green chilies, tomato, spinach, and bell pepper. Mix well.
Heat the skillet on medium heat (Use a non-stick skillet) skillet should be moderately hot. Test by sprinkling a few drops of water on it. Water should sizzle right away.
Pour approx. 1/2cup of the batter mixture into the skillet and spread evenly with the back of a spoon. Starting from the center, spiral the batter outward evenly to form a circle about 7” in diameter.
When the batter starts to dry, gently spread about two teaspoons of oil over it. Wait about 30 seconds; flip the omelet using a flat spatula.
Press the omelet lightly all around with the spatula to make the omelet cook evenly. Turn the omelet three or four times, until cook well and golden brown on both sides.
The ultimate fruit basket salad is aptly named because it looks like a basket. It is a great presentation that will impress your family and friends. Its like a healthydessert alternative.
There's nothing like a fresh salad. They are healthy and contrary to popular belief they can be quite filling and extremely satisfying! Spinach Couscous Salad is made with fresh spinach, arugula, couscous, sliced red grapes, cheese crumbles, pecans and my special house-dressing!
2cups spinach, steamed removed and roughly chopped
2cups arugula roughly chopped
1/4 cup pecans roasted and roughly chopped
1/2cup seedless red grapes cut in half
1/2cup pear cut into bite size pieces
3 tablespoons feta cheese crumbled
2/3cup water
Dressing
2tablespoons balsamic vinegar
2tablespoons olive oil
2teaspoons sugar
½ teaspoon salt
¼teaspoon black pepper
½teaspoon mustard (rai) powder
1 teaspoon ginger juice*
Instructions
For dressing: add all the dressing ingredients together mix it well making sure sugar is dissolved. Set aside. * To make ginger juice shred the ginger using fine shredder or zester, and squeeze the juice with fingers.
Boil the water in a saucepan over medium high heat with oil and salt. Add couscous mix it, cover the pan and turn off the heat. Couscous should be ready in about 5-6 minutes, fluff couscous with a fork. Set aside.
Toss spinach, arugula, couscous, pecans, and grapes together pour the dressing over and toss, sprinkle the feta cheese.
This delicious healthy salad is an alluring combination of roasted beets, mandarin oranges, leafy greens with creamy mango dressing. The mixture of sweet and tart flavors with a tangy mango dressing turns this salad recipe into something special. Total time: 1 Hour This recipe will serve 4.
1 medium sized raw mango, peeled and cut into cubes.
2 sprigs of cilantro/coriander leaves, stem removed
Approx 2tbsp fresh lime juice, or to taste
Approx 1 tsp honey
1/4 tsp roasted ground cumin seeds
1/4tsp of salt
Instructions
Preheat oven to 375 degrees Fahrenheit. Combine beets and 2 tsp olive oil and ¼ tsp pepper in a bowl and toss to coat. Place beets in a baking pan.
Cover tightly with aluminum foil and roast for 45 minutes or until tender when pierced with the tip of a small knife.
When the beets have cooled slightly but are still warm, rub off the skins with a towel. Trim off roots.
Cut beets into ½ inch wedges; cool completely.
Blend all the dressing ingredients together until creamy. Adjust seasonings to taste, adding more honey, lime juice, or salt if desired.
Place greens and beets in a large bowl; Scatter the orange segments in the bowl. Pour the dressing over salad and toss gently. Top each serving with 1 tablespoon crumbled paneer and 1 1/2 teaspoons toasted almonds
Notes
Variations
Baby salad greens can be replaced with spinach or any greens of choice.
Instead of roasting the beets we can boil them. Cover the beets with water, bring to a boil, and simmer for 45 minutes or until beets can easily be pierced with the tip of a small knife.
Replace the almond with roasted crushed peanuts.
Additional Note: To make crumbled paneer:
1 cup milk
1/2 Tbsp lime juice with 1 tsp water
Method
Let the milk boil on medium high stirring continuously.
When the milk is boiling add lime juice, then strain the paneer onto muslin/thin cotton cloth and run it under cold water, squeeze excess water.
Methi Chutney is a popular North Indian condiment. Methi Chutney is packed with flavors, sourness from mango, sweetness from raisins; some bitterness from fenugreek, mixed with spices it has a very unique taste. Traditionally this is served with Kachories (fried puffed bread with lentils) and Puri (fried puffed bread).
2 tablespoons fenugreek seeds (methi), available in Indian grocery stores
4 dry mango slice, available in Indian grocery stores
1/4cup raisins (kishmish)
4 dates sliced in fours length wise (kajoor)
1/8teaspoon asafetida (hing)
1/4teaspoon turmeric (haldi)
1/2teaspoon red chili powder (lal mirch) adjust to taste
1tablespoon coriander coarsely ground (dhania)
1tablespoon fennel seeds coarsely ground (saunf)
1-1/2tablespoon mango powder (amchoor)
1teaspoon salt, adjust to taste
1tablespoon sugar adjust to taste
Approx. 1-1/2cup water
Instructions
Method
Soak fenugreek seeds 6 hours or more. The seeds will swell to be about 3 times in volume. Drain the water.
In a pressure cooker add 1-1/2 cups of water and all the ingredients except sugar cook over medium high heat. After cooker start steaming lower the heat to medium and let it cook for about 8-10 minutes.
Open the pressure cooker after steamed has escaped, mix it well mash the mango slices.
Add the sugar, mix it well and let it simmer for 2-3 minutes. Chutney should have consistency of thick gravy, if needed add little more water.
Methi chutney can be served warm or at room temperature.
Notes
NotesMethi Chutney can be refrigerated for about one month.
Stir-Fry Cabbage salad is a healthy mix of cabbage, carrots, beans and bell pepper, garnish with coconut. This color full crunchy salad is low in calories and very satisfying.
1/2 cup red and green bell pepper cut into thin slices
1/4 cup green beans cut in half lengthwise and then into pieces 1½” long
2 teaspoons oil
1/2 teaspoon mustard seeds
2 whole red peppers
Few leaves of curry leaves
1/4 teaspoon salt adjust to taste
Pinch of sugar
1/4 teaspoon lemon juice
2 tablespoon shredded coconut
Instructions
Method
Heat the oil in frying pan over medium high heat.
Add mustard seeds, and curry leaves. Add the red pepper as the seeds crack. (As you add the curry leaves it will splatter; be careful.) Add cabbage, carrots, bell pepper, and beans. Stir-fry three to four minutes, until the vegetables are crisp but not overcooked.
Turn off the heat, add salt, lemon juice and coconut, mix well.
Serve warm or at room temperature.
Notes
VariationsReplace the coconut with roasted crushed peanuts.
