Manjula's Kitchen

Category: High Protein Recipes

High Protein Vegetarian Meals: Power-Packed Indian Recipes

Eating a high-protein diet is essential for maintaining muscle mass, supporting metabolism, and overall health. For vegetarians, finding delicious and nutritious high protein vegetarian meals can sometimes be challenging. 

However, Indian cuisine offers a variety of high protein vegetarian recipes that are both flavorful and fulfilling. Let’s explore some fantastic vegetarian high protein recipes that you can incorporate into your diet.

Moong Dal Chilla

Moong Dal Chilla, or lentil pancakes, is a protein-rich indian breakfast ideas. Made with ground moong dal and spices, this dish is perfect for those looking for high protein vegetarian meals. It is also a great example of high protein vegetarian meals Indian style, providing a nutritious start to your day.

Paneer Bhurji

Paneer Bhurji is a scrambled paneer dish cooked with tomatoes, and spices. This dish is an excellent choice for high protein indian vegetarian recipes, offering a substantial amount of protein. It’s quick to prepare and can be enjoyed with whole wheat toast or parathas.

Rajma (Kidney Bean Curry)

Rajma is a popular north indian recipes made with red kidney beans cooked in a spiced tomato gravy. This dish is a staple in high protein Indian food and pairs well with rice or roti. It’s an ideal choice for vegetarian high protein recipes that are hearty and satisfying.

Chana Masala

Chana Masala is a chickpea curry that is rich in protein and flavor. This dish is a favorite in many Indian households and is a fantastic addition to your collection of high protein vegetarian meals Indian style. Serve it with basmati rice or naan for a complete meal.

Palak Paneer

Palak Paneer is a nutritious dish made with spinach and paneer. Rich in protein and iron, this dish fits perfectly within high protein vegetarian meals. It can be paired with whole wheat roti or brown rice, making it one of the best high protein vegetarian recipes for dinner.

Dal Tadka

Dal Tadka is a flavorful lentil dish cooked with a variety of spices. This dish is a staple in high protein Indian food and is often enjoyed with rice or chapati. It’s a simple yet protein-packed option for dinner.

Roasted Chickpeas

Roasted Chickpeas are a crunchy and satisfying snack that fits well within vegetarian high protein recipes. High in protein and fiber, this snack helps manage hunger and maintain energy levels. It’s also a great addition to a salad or enjoyed on its own.

Sprouted Moong Salad

Sprouted Moong Salad is a refreshing and nutritious snack made with sprouted green gram, fresh vegetables, and a tangy dressing. This salad is perfect for those seeking high protein vegetarian meals Indian style and is an excellent example of healthy recipes.

Moong Dal Halwa

Moong Dal Halwa is a sweet dish made from ground yellow lentils, ghee, and sugar. This dessert is a delightful example of high protein vegetarian recipes that can be enjoyed as a treat. It’s rich, flavorful, and provides a good amount of protein.

Quinoa Kheer

Quinoa Kheer is a creamy dessert recipe made with quinoa, milk, and sugar, flavored with cardamom and garnished with nuts. This dessert is an innovative twist on traditional kheer and fits well within high protein vegetarian meals.

Elevating Your High-Protein Menu

To make your high-protein recipes even more delightful, consider adding dishes from related categories that complement these high-protein vegetarian meals. Indian snacks like roasted chickpeas and sprouted moong salad can offer a delightful variety of flavors and textures.

For a sweet ending, explore Indian desserts such as moong dal halwa and quinoa kheer, made with high-protein ingredients. Incorporating healthy recipes like chana masala and paneer bhurji can provide lighter meal options.

Planning 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 rajma or palak paneer can add a touch of authenticity to your meal.

Frequently Asked Questions (FAQs)

Q: What are some popular high protein vegetarian meals? 

A: Some popular high protein vegetarian meals include Moong Dal Chilla, Paneer Bhurji, Rajma, Chana Masala, Palak Paneer, Dal Tadka, Roasted Chickpeas, Sprouted Moong Salad, Moong Dal Halwa, and Quinoa Kheer.

Q: How can I make traditional Indian food high in protein? 

A: To make traditional Indian food high in protein, try recipes like Moong Dal Chilla, Rajma, and Palak Paneer. These recipes are modified to include high-protein ingredients while retaining their authentic flavors.

Q: What are some vegetarian high protein recipes for a party? 

A: Some vegetarian high protein recipes for a party include Paneer Bhurji, Chana Masala, Sprouted Moong Salad, and Roasted Chickpeas. These dishes are flavorful and perfect for gatherings while being mindful of protein content.

Q: Can I prepare high protein vegetarian meals in advance? 

A: Yes, many high protein vegetarian recipes can be prepared in advance and stored. Snacks like Roasted Chickpeas and Sprouted Moong Salad can be made ahead of time, while dishes like Rajma and Chana Masala can be prepped and refrigerated.

Q: What are some healthy options for high protein vegetarian food? 

A: Some healthy options for high protein vegetarian meals Indian style include Quinoa Salad, Vegetable Stir Fry, Oats Upma, and Moong Dal Cheela. These dishes are high in fiber and protein, helping to maintain energy levels effectively.

Conclusion

High protein vegetarian meals are a celebration of healthy and flavorful foods. Whether you’re looking for high protein vegetarian recipes or vegetarian high protein 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 high protein vegetarian recipe to suit every taste. Happy cooking and healthy eating!

  • Paneer Bhurji

    Paneer Bhurji

    Paneer Bhurji

    Paneer Bhurji

    Paneer bhurji is a delightful and spicy paneer dish. Paneer bhurji is a quick and easy recipe to make, made from crumbled paneer simmered in spicy tomato gravy. Paneer bhurji tastes great with roti, paratha, or even with regular bread! This is also makes a good stuffing for dosas or vegetable Frankie rolls.
    5 from 1 vote
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    Course paneer
    Cuisine Indian
    Servings 2 people

    Ingredients
      

    • 1 cup paneer cut in small pieces
    • 1 cup tomatoes chopped
    • 1/2 cup green peas, I am using frozen green peas
    • 2 tablespoons oil
    • 1/2 tsp cumin seeds (jeera)
    • 2 bay leaves
    • 1 tablespoon finely chopped green chilies
    • 2 teaspoon coriander powder (dhania)
    • 1/2 tsp chili powder
    • 1 teaspoon salt
    • 1/2 teaspoon sugar
    • 1/4 teaspoon garam masala
    • 2 tablespoons finely chopped coriander (dhania)

    Instructions
     

    • Soak the paneer in hot water with 1/4 teaspoon of salt for five minutes. Drain the water and crumbled the paneer. This process will make the paneer soft, if you are using the fresh paneer skip this step. Set aside.
    • Heat the oil in sauce pan over medium heat; after oil is moderately hot add cumin seeds.
    • After the seeds crack add green peas, and green chili stir for about one minute. Add tomatoes, coriander, salt, sugar and red chili powder, stir and mix well. Cover the pan and cook for 3-4 minutes till the tomatoes and peas becomes soft.
    • Add paneer stir and cook for 1-2 minutes. Don’t cook the paneer for a long time as paneer will lose the softness. If it is too dry add few spoons of water. Lastly add chopped coriander leaves to paneer bhurji and mix.
    • Serve paneer bhurji with rotis, plain parathas or with a toast.

    Notes

    Notes, if you are using the paneer bhurji for stuffing then don’t the water, bhurji should be dry in texture.
    Tried this recipe?Let us know how it was!

    Paneer Bhurji Recipe: Crafting the Perfect Indian-Style Dish

    Indulge in the savory goodness of vegetables sauteed paneer Bhurji, a quick & easy party recipe. This delightful, spicy dish features crumbled paneer simmered in a flavorful, gluten-free tomato gravy. Elevate your dining experience with this quick and easy paneer delight!

    Step 1: Soaking and Crumbling Paneer for Paneer Bhurji

    In the first phase of understanding how to make Paneer Bhurji, immerse the paneer in hot water with a quarter teaspoon of salt for five minutes. This crucial soaking process contributes to the softness of the paneer, a key aspect of the authentic paneer bhurji Indian style. Following this, carefully drain the water and proceed to crumble the paneer, enhancing the overall texture of the dish.

    Step 2: Sautéing Cumin Seeds and Building Flavor in Paneer Bhurji Recipe

    As you embark on the journey of preparing this delectable paneer bhurji Indian style, heat oil in a saucepan over medium heat. Once the oil reaches the desired temperature, introduce cumin seeds, infusing the dish with a distinct aroma. Let the seeds crackle, then add green peas and green chili, stirring for about a minute. This process forms the flavorful foundation of the paneer bhurji recipe.

    Step 3: Cooking Tomatoes, Spices, and Peas for Paneer Bhurji

    Continuing the exploration of how to make paneer bhurji, incorporate tomatoes, coriander, salt, sugar, and red chili powder into the pan. Thoroughly mix these ingredients to coat the vegetables, creating a harmonious blend of spices in your paneer bhurji Indian style. Cover the pan and allow the mixture to cook for 3-4 minutes, ensuring the tomatoes and peas reach a soft, succulent state.

    Step 4: Incorporating Paneer and Finalizing Paneer Bhurji Recipe

    Now, in the heart of the paneer bhurji recipe, gently introduce the crumbled paneer into the aromatic mixture. Stir it delicately, ensuring an even distribution throughout the dish. Cook for a brief 1-2 minutes, being mindful not to overcook the paneer as it might compromise its softness. If needed, add a few spoons of water to maintain the desired consistency. For the finishing touch, generously sprinkle chopped coriander leaves into the paneer bhurji Indian style, elevating the flavors to perfection.

    Step 5: Serving the Versatile Paneer Bhurji

    As you present your culinary creation, serve the paneer bhurji with rotis, plain parathas, or toast. The adaptability of this dish makes it a delightful addition to any meal. Whether enjoyed on its own or used as a stuffing, it is recommended to maintain a dry texture if you plan to utilize the paneer bhurji Indian style for stuffing purposes.

    If you liked the recipe of Paneer Bhurji you may also try: Spinach Kofta Curry, Urad Dal Kachori, Hara Bhara Kabab, Cocktail Green Peas Samosa & Paneer Makhani

  • Pita Sandwich with homemade Hummus spread

    Pita Sandwich with homemade Hummus spread

    Recipe submitted by Sonal

    Pita Sandwich with homemade Hummus spread

    Pita Sandwich with homemade Hummus spread

    Pita Sandwich with homemade Hummus spread is a happy, healthy, quick and delicious sandwich! This is one of my favorites.
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    Course sandwiches
    Cuisine Indian
    Servings 0

    Ingredients
      

    for Sandwich

    • Pocket pita bread – cut into half
    • 1 Cheddar cheese slice (optional)
    • 2 tablespoons Hummus
    • 1/4 cup Alfalfa sprouts
    • 2 slices Avocado
    • 2 slices Tomato
    • 2 slices Cucumber
    • 1 leaf Lettuce
    • 1-2 small slices Jalapeno (optional) – deseeded, cut
    • 1/4 teaspoon Olive oil

    for Hummus

    • 2 1/2 cups Garbanzo beans
    • 3-4 tablespoon Tahini
    • 2 tablespoons Olive oil
    • 2 tablespoons Lemon juice
    • 4 cloves Garlic
    • 1 tablespoon Coriander powder
    • Salt – to taste
    • no more than 1/2 cup Water – as necessary

    Instructions
     

    First Make hummus as follows:

    • Soak garbanzo beans overnight (or use canned garbanzo beans, for which, no soaking required).
    • If using fresh, add some salt and pressure cook until soft.
    • Puree the garbanzo beans in a blender, gradually adding, tahini paste (available in most grocery stores), peeled garlic, coriander powder, salt (if needed), lemon juice, and water, one after the other.
    • The mixture can be made either very smooth or a little coarse.
    • Remove it in a bowl, add olive oil, mix.

    Now, assemble the Sandwich:

    • Cut the pocket pita bread into half, make pocket and put the cheese slice inside.
    • Brush the top of the pita bread with olive oil (optional)
    • Heat it for a few minutes in toaster oven, till the cheese starts melting.
    • Remove from the toaster, spread hummus, add lettuce, tomato, cucumber, avocado slices and alfafa sprouts and top it with jalapeño (optional).
    • Optionally, if packing for office/school tiffin, can keep the hummus spread and veggies on the side, and put it in sandwich when eating. This keeps the sandwich crisp and fresh.

    Notes

    Makes a very happy, healthy, cute looking sandwich for children’s school tiffin.
    Tried this recipe?Let us know how it was!

  • Handvo – Baked Spicy Lentil Cake

    Handvo – Baked Spicy Lentil Cake

    Handvo Baked Spicy Lentil Cake

    Handvo – Baked Spicy Lentil Cake

    Handvo is a popular Gujrati snack. This is a baked, spicy lentil cake made with rice and different lentils fermented batter mixed with spices. This is served with chutney. Handvo is crisp outside and soft inside.
    I have many requests for this recipe and decided to give a try. Finely after trying few times I was happy with my last trial. Now it is the time for me to try out this recipe with friends including friends from Gujrat as they were asking for the recipe. I said wow, so here is the recipe. This is a healthier option to other fried and oily snacks and its a north indian recipe that would be loved by all.
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    Course snacks
    Cuisine Indian
    Servings 8 people

    Ingredients
      

    • 1 cup rice
    • 1/4 cup chana dal
    • 1/4 cup curad dal split with skin
    • 1/4 cup toor dal
    • 1 teaspoon turmeric
    • About 1 inch piece ginger chopped
    • 1-2 green chili adjust to taste
    • 1-3/4 teaspoon salt
    • 2 teaspoon sugar
    • 1/8 teaspoon asafetida
    • 1/2 cup yogurt
    • 2 teaspoon oil
    • 1 cup laucki shredded (opo squash, bottlegourd, doodhi)
    • 1 teaspoon lemon juice
    • 1 teaspoon Eno fruit salt

    For Seasoning

    • 1 tablespoon oil 1 teaspoon
    • 1 teaspoon mustard seeds
    • 1/8 teaspoon asafetida
    • 1 tablespoon sesame seeds

    Also need

    • 2 teaspoon oil to grease the baking pan
    • 8×8 baking pan, for this recipe I prefer glass baking pan

    Instructions
     

    • Wash and soak rice, chana dal, toor dal, and urad dal in about four cups of water for at least four hours.
    • Drain the water and blend soaked rice, lentil, ginger, green chili lightly coarse texture, (try not to use any water). I prefer to use food processor, add yogurt, turmeric, salt, sugar and asafetida, blend it again for few more seconds. Transfer the dal mix into a bowl and let the mix ferment for about 10 to 12 hours.
    • Add the opo squash, 2 tablespoons of oil, lemon juice to the fermented dal mix and mix it well. Add ENO to the mixture and mix, this will make the handvo mix light and fluffy.
    • Grease the 8×8 baking pan generously and pour the handvo mix into the greased pan. Tap the pan; it will help spreading the mix evenly.
    • Sprinkle the sesame seeds over the handvo batter.
    • Heat the oil for seasoning in a small pen over medium heat, after oil is moderately hot add the mustard seeds and asafetida as mustard seeds crack, turn off the heat.
    • Drizzle the seasoning over the top of the sesame seeds.
    • Cover the pan with aluminum foil and place the pan on middle oven rack and bake at 350 degree F, preheated oven for 20 minutes.
    • Remove the foil and bake for another 20 minutes until top of the handvo is light golden brown or until knife inserted in center of the cake comes out clean.
    • Let the handvo cool off for about 15 minutes. Cut them in sixteen pieces. Handvo is ready to serve.
    Tried this recipe?Let us know how it was!

  • Moong Dal Khichdi

    Moong Dal Khichdi

    Moong Dal Khichdi

    Moong Dal Khichdi

    Moong dal khichdi is a very basic and healthy food. Every house hold has their own recipe for khichdi. At my home khichdi was made with split moong dal and rice. I have added the laucki (ghia, opo squash, bottle gourd), to make this a more complete one dish and one pot meal.
    5 from 1 vote
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    Course rice
    Cuisine Indian
    Servings 3 people

    Ingredients
      

    • ½ cup rice
    • ½ cup moong dal
    • 2 cup shredded opus also known as bottle guard, laucki or ghia, you can also use zucchini shredded with skin on
    • 1 tablespoon clarified butter (ghee) if you are vegan replace the ghee with oil
    • 1 teaspoon cumin seeds (jeera)
    • 1/8 teaspoon asafetida (hing)
    • 1-1/4 teaspoon salt
    • 2 teaspoon ginger finely grated (adrak)
    • 3-1/2 cups water

    For serving

    • 2 tablespoons hot clarified butter (ghee) optional

    Instructions
     

    • Wash and soak the rice and moong dal in about 3 cups of water for at least 15 minutes. Drain the water and set aside.
    • Heat the clarified butter in a pressure cooker over medium high heat. When butter is moderately hot, add cumin seeds and asafetida. After the seeds crack add all the other ingredients for khichdi and stir.
    • Close the pressure cooker and seal the exhaust, or put the weight.
    • After the pressure cooker start steaming lower the heat to medium and cook for about 7 minutes.
    • Turn off the heat and wait until steam has stopped before opening the cooker.
    • Mix the khichdi well, dal and rice should be very soft, little mushy. Consistency of the khichdi should be like runny dough. Note: as khichdi cools will become little thick. If needed add boiling water too adjust the consistency of your liking.
    • Traditionally hot butter is poured over khichdi before serving, serve hot.
    • Serve the khichdi with pickle, yogurt and papdam.
    Tried this recipe?Let us know how it was!

    Delicious Moong Dal ki Khichdi Recipe: An easy step by step preparation 

    Moong dal ki khichadi is a traditional gluten free, low fat, quick & easy Indian dish renowned for its simplicity, versatility, and nutritious profile. At its core, it comprises moong dal (split mung beans) and rice, which are cooked together to create a wholesome and satisfying meal.

    1. Thoroughly Washing and Soaking for Flavorful Moong Dal Ki Khichdi 

    Commence the culinary journey of crafting the perfect moong dal ki khichdi by meticulously washing and soaking the rice and moong dal in approximately 3 cups of water for a minimum duration of 15 minutes. This essential step ensures that the grains imbibe adequate moisture, crucial for achieving the desired texture and taste in the moong dal khichdi. Post-soaking, meticulously drain the water and set the rice and dal aside, ready to absorb the aromatic flavors awaiting them.

    1. Tempering the Spices: Elevating Flavor Profiles in Split Moong Dal Khichdi 

    In a heavy-bottomed pressure cooker, elevate the culinary experience by heating clarified butter over medium-high heat until it reaches an optimal temperature. Once sufficiently heated, introduce the fragrant duo of cumin seeds and asafetida into the glistening butter, allowing them to sizzle and release their captivating aromas. As the seeds crackle, gracefully incorporate all the other ingredients essential for crafting the quintessential moong dal khichadi, ensuring each component contributes to the symphony of flavors that define this revered dish.

    1. Pressure Cooking: Sealing and Culinary Alchemy in split Moong Dal Khichdi 

    Embrace the essence of culinary alchemy as you tightly seal the pressure cooker and ignite the flames of anticipation by activating the exhaust or positioning the weight atop. As the pressure cooker builds momentum and begins to emit a gentle stream of steam, revel in the anticipation of the transformative process unfolding within, signifying the metamorphosis of simple ingredients into a tantalizing ensemble known as dal khichadi.

    1. Cooking Under Pressure: Nurturing Texture and Flavor in split Moong Dal Khichdi

    With the pressure cooker exuding a gentle hiss of anticipation, regulate the heat to a medium setting and allow the dal khichadi to undergo its metamorphosis for an approximate duration of 7 minutes. This judicious cooking period fosters the delicate interplay of flavors and textures, ensuring that the rice and dal emerge soft and supple, a testament to the culinary prowess employed in crafting this illustrious dish.

    1. Releasing Pressure: Embracing Tradition and Consistency in Dal Khichadi 

    Upon completion of the cooking process, gracefully relinquish the pressure cooker from its duties and patiently await the cessation of steam before venturing to unveil the treasure concealed within. As the lid is lifted, marvel at the amalgamation of flavors and textures that greet your senses, each spoonful promising a symphony of sensations that define the essence of moong dal khichadi. With gentle, yet deliberate strokes, ensure the khichdi is thoroughly mixed, allowing the rice and dal to meld seamlessly and attain a consistency akin to that of runny dough, a hallmark of culinary perfection.

    1. Adjusting Consistency: Fine-tuning Your Moong Dal Khichadi Masterpiece

    Should the need arise, exercise culinary finesse by judiciously adjusting the consistency of the khichdi to suit your preferences. Introduce boiling water in measured increments to achieve the desired thickness, bearing in mind that as the dal khichadi cools, it may undergo a slight thickening process, necessitating preemptive measures to maintain its impeccable texture throughout.

    1. Serving Tradition: Enhancing Flavor and Tradition with Hot Butter 

    Stay true to tradition and honor the heritage of moong dal ki khichdi by drizzling a generous portion of piping hot butter over the sumptuous ensemble before serving. This timeless practice not only imbues the dish with an additional layer of richness and flavor but also pays homage to the culinary customs and traditions that have stood the test of time, enriching the dining experience and elevating it to an unparalleled level of indulgence.

    1. Serving Suggestions: Completing the Culinary Odyssey of Moong Dal Khichdi 

    Embark on a culinary odyssey of unparalleled flavor and indulgence as you savor each spoonful of the meticulously crafted moong dal khichdi. Accompany this gastronomic delight with an assortment of tangy pickle, creamy yogurt, and crispy papadum, each element serving to enhance and complement the nuanced flavors and textures of the dish. Let every bite be a testament to the culinary ingenuity and mastery that have culminated in the creation of this timeless masterpiece, a feast for both the senses and the soul.

    If you loved our moong dal ki khichdi then you must also check out our other variants of Rice: Vegetable Biryani, Masala Khichdi, Chhole Biryani, Quinoa Vegetable Pilaf and Lemon Rice. 

  • Paneer Baby-corn Bell-pepper Stir Fry

    Paneer Baby-corn Bell-pepper Stir Fry

    Recipe submitted by Pooja Agrawal

    Paneer Baby corn Bell pepper Stir Fry

    Paneer Baby-corn Bell-pepper Stir Fry

    Paneer Baby-corn Bell-pepper stir fry is a quick and easy dish that looks beautiful because of the colorful vegetables. It goes well with both rice and chapati. It can be prepared in a few minutes.
    Kasuri Methi (dried fenugreek leaves) is the main ingredient which has a bitter taste and a characteristic smell.
    Here it is used with cottage cheese/paneer, bell pepper, and baby corn. In this recipe, the soft textures of the corn and paneer is beautifully balanced by the crunchiness of the bell pepper and onion.
    No ratings yet
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    Course Appetizer
    Cuisine Indian
    Servings 0

    Ingredients
      

    • 1 cup Paneer cubed
    • 12-15 Baby corn
    • 1 onion medium
    • 1 medium Green capsicum
    • 1 small yellow bell pepper
    • 1 small red bell pepper (optional)
    • 2 tomatoes medium
    • 1/3 cup mushroom sliced (optional)
    • 1 tablespoon oil
    • 2 tablespoon butter
    • 1/2 teaspoon turmeric powder
    • 1 teaspoon red chili powder adjust to taste
    • 2 teaspoon Jeera Powder (Roasted cumin seed Powder)
    • 1 teaspoon kasuri Methi
    • salt to taste
    • 1 tablespoon chopped cilantro

    Instructions
     

    • Cut the baby corn into one inch sized pieces. Wash, halve and de-seed and dice capsicums and tomatoes into one inch sized pieces. Peel, wash and dice onions into one inch sized pieces.
    • Dip the paneer in hot water for 2-3 minutes. (they become fresh and soft)
    • Heat oil in a heavy bottom pan on high flame, add butter and diced onions, then stir fry it for 2 minutes.
    • Now add capsicums, tomatoes, baby corn, turmeric powder, red chili powder, jeera powder, kasuri methi and salt. Mix well and Sauté it on medium heat till all the vegetables become slightly soft (about 2-3 minutes).
    • Next, add cubed Paneer and mushroom, mix well and stir fry it for 1-2 minutes.
    • Garnish with Cilantro and serve hot immediately.

    Notes

    Additional
    For the crunchiness of this dish, serve immediately or cook it just right before serving.
     
    Father’s Day Note:
    Happy Father’s Day! Today’s recipe is for my Father. My Father is a protective shield for me and protecting me against all the problems of my life. Thank him for being my strong support in my life. I am away from my country since last 4 years. Last year my father paid a visit to me out of his busy schedule only for me. During his 15 days stay I was so excited and prepared a lot of dishes. He loved all of them and Paneer Baby-corn Bell pepper stir fry is one of his favorites and today I am missing him so much!
    Tried this recipe?Let us know how it was!

  • Black Eyed Peas with Green Peas

    Black Eyed Peas with Green Peas

    Recipe submitted by Divya Pradhan

    Black Eyed Peas with Green Peas

    Black Eyed Peas with Green Peas is a high fiber high protein packed dish that can be served as a breakfast item or as a side dish.
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    Prep Time 29 minutes
    Course vegan
    Cuisine Indian
    Servings 3 people

    Ingredients
      

    • 2 cup boiled black eye peas
    • 1/2 cup frozen green peas
    • 1/2 cup chopped tomatoes
    • 1 cup chopped onion
    • 1 tsp chopped ginger
    • 1 1/2 Tbsp Oil
    • Salt & lemon juice as per taste
    • 1 tsp Coriander powder
    • 1 tsp Red chili powder or as per taste
    • 1 tsp Coriander leaves (optional)

    Instructions
     

    • Heat oil in a pan and add onions. Stir and add ginger.
    • Sauté this mixture for 4-5 minutes or till the onions become translucent.
    • Add green peas & sauté for 2-3 mins, add tomatoes and let it cook for 2-3mins.
    • Now add coriander powder, chili powder, salt and black eye peas and mix. Let this mixture cook for at least 5 mins on medium flame, stirring in between.
    • Add lemon juice according to your taste and mix again.
    • Garnish with chopped coriander leaves and serve hot.(Optioanl)

    Notes

    Nutritional Value
    This information is gathered from the Internet and it s only for dry or cooked black eye peas. This does not apply to canned version.
     
    Fiber
    One of the main health benefits of black-eyed peas is their high fiber content. A 1/2 cup of dry black-eyed peas that are cooked have 5.6 g of fiber. Fiber is a nutrient that helps regulate your digestive system, and increasing your intake could help alleviate constipation and symptoms of irritable bowel syndrome. Fiber also helps keep your cholesterol levels healthy by preventing cholesterol from being absorbed into your bloodstream, which reduces your risk of developing heart disease.
    Low in Fat and Calories
    Black-eyed peas are a low-fat and low-calorie food, making them a healthy addition to a weight-loss meal plan. 1/2 cup of black-eyed peas is generally less than 100 calories and contains about 1 g of fat. A diet that is low in fat and calories helps you lose weight, prevents weight gain and protects you from many health conditions, including heart disease, diabetes and depression.
    Protein
    Black-eyed peas are a good alternative source of protein if you don’t eat meat. Protein is important because it supports most of the parts of your body, including muscles, skin, hair and nails. In addition, protein helps cells grow and repair and provides energy to your body. A 1/2 cup of dry and cooked black-eyed peas contains 6.7 g of protein.
    Iron
    1/2 cup cooked dry black-eyed peas contains 2.2 mg. Getting adequate iron in your diet prevents anemia, which produces fatigue and weakness. Iron carries oxygen throughout your body to your organs, cells and muscles, and if the supply is low you experience sluggishness.
    Potassium
    A 1/2 cup of cooked black-eyed peas contains 239 mg of potassium. Potassium is a nutrient that helps keep your blood pressure levels at healthy numbers, which lowers your risk of heart disease. Getting adequate potassium in your diet from black-eyed peas also supports the health of your muscles and bones.
    Tried this recipe?Let us know how it was!

  • Peanut Chaat

    Peanut Chaat

    Peanut Chaat

    Peanut Chaat

    Peanut Chaat is a combination of peanuts, tomatoes, cucumbers and spices. It is a delicious and satisfying snack-not to mention healthy and low-fat! It is easy to make. It can be served as an appetizer or anytime spicy snack.
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    Course Appetizer, Chaat
    Cuisine Indian
    Servings 4 people

    Ingredients
      

    Ingredients:

    • 1/2 cup raw peanuts
    • 1/2+1/2 teaspoon salt adjust to taste
    • 1/8 teaspoon turmeric (haldi)
    • 3/4 cup tomatoes seeded cut in small cubes
    • 3/4 cup cucumber cut in small cubes
    • 1 tablespoon ginger finally chopped
    • 1 green chili finally chopped adjust to taste
    • 1/2 teaspoon roasted cumin seed powder (bhuna jeera)
    • 1/8 teaspoon red chili powder
    • 1/8 teaspoon black pepper
    • 1/4 teaspoon sugar
    • 1/2 teaspoon  mango powder (amchoor)
    • 1  tablespoon lemon juice

    Instructions
     

    Method

    • In a sauce pan add peanuts with 2 cups of water turmeric and 1/2 teaspoon of salt. Cook over medium high heat for about 25 minutes until peanuts are soft.
    • Drain the water and let it cool to room temperature.
    • Mix ginger, chili, 1/2 teaspoon salt, cumin seed powder, red chili powder, black pepper, sugar, mango powder and lemon juice together.
    • Mix the peanuts with tomatoes and cucumbers, add the spice mix and toss.
    • Peanut Chaat is ready to serve.
    Tried this recipe?Let us know how it was!

    Peanut Chaat Recipe 

    Peanut chaat is a delightful appetizer that caters to various dietary preferences, offering a gluten-free and vegan option packed with high protein, yet low in fat, making it an ideal snack choice. Peanut chaat is a delightful and flavorful snack that is popular across India. This peanut chaat recipe combines the nuttiness of peanuts with the tanginess of various spices and chutneys, creating a mouthwatering dish that is perfect for any occasion. Here’s how to make peanut chaat at home.

    • Boiling the Peanuts: Begin by placing the peanuts in a saucepan. Add 2 cups of water, turmeric, and ½ teaspoon of salt. Bring the pot to a medium-high heat. Once boiling, reduce the heat slightly and simmer the peanuts for about 25 minutes. The key here is to cook the peanuts until they are tender and soft throughout. You can test for doneness by taking a peanut out and splitting it in half. If the center is firm, continue cooking for a few more minutes.

    • Cooling and Draining: Once the peanuts are cooked, drain the water from the pot using a colander. It’s important to drain the peanuts thoroughly to prevent a watery chaat. Spread the cooked peanuts on a plate or baking sheet to cool completely. This will take about 30 minutes to an hour, depending on the amount of peanuts. Cooling the peanuts is necessary before adding the other ingredients to ensure they don’t become soggy.

    • Making the Spice Mix: While the peanuts cool, prepare the flavor base for your chaat. In a separate bowl, combine grated ginger, chopped chili pepper (adjust the amount depending on your spice preference), ½ teaspoon of salt, cumin seed powder, red chili powder, black pepper, sugar, mango powder, and lemon juice. Mix all these ingredients into a fragrant and flavorful spice mix. This will be what brings the chaat to life!

    • Assembling the Chaat: Once the peanuts are cool, transfer them to a large mixing bowl. Add chopped tomatoes and cucumbers to the peanuts. Then, pour the prepared spice mix over the peanuts and vegetables. Using a spoon or spatula, gently toss everything together until well combined. This ensures each peanut gets a good coating of the flavorful spice mix.

    • Serving: Your Peanut Chaat is now ready to be enjoyed! Serve immediately for the freshest flavor and best textural contrast between the soft peanuts and the crisp vegetables. You can garnish with chopped fresh cilantro for an extra pop of color and freshness.

    Tips:  

    • You can customize the peanut chaat by adding other ingredients such as boiled potatoes, diced cucumber, or grated carrots for added texture and flavor.
    • For a healthier version, you can use roasted peanuts without any added salt or oil.
    • Adjust the spice levels according to your preference by increasing or decreasing the amount of red chili powder and green chilies.

    Variations: 

    • For a tangier flavor, drizzle some tamarind chutney or mint chutney over the peanut chaat before serving.
    • Experiment with different toppings such as pomegranate seeds, grated cheese, or yogurt for a unique twist on this classic snack.

    Benefits: 

    • Peanuts are a good source of protein, fiber, and essential nutrients such as vitamins and minerals, making peanut chaat a nutritious snack option.
    • This dish is vegetarian and gluten-free, making it suitable for individuals with dietary restrictions.

    FAQs: 

    Can I use pre-roasted peanuts for this recipe? 

    • Yes, you can use pre-roasted peanuts if you prefer. However, roasting the peanuts yourself adds an extra layer of flavor to the chaat.

    How long can I store peanut chaat? 

    • Peanut chaat is best enjoyed fresh but can be stored in an airtight container in the refrigerator for up to 2 days. However, keep in mind that the peanuts may lose their crunchiness over time.

    Can I make peanut chaat ahead of time?

    • While it’s best to assemble the chaat just before serving to maintain its freshness, you can prepare the ingredients in advance and assemble them when ready to serve.

    For more delicious Indian recipes, you can explore other recipes on Manjula’s Kitchen, such as Vegetable Pakoras, Aloo Tikki Chaat, and Pani Puri. These recipes are perfect for any occasion and are sure to impress your family and friends. Enjoy cooking!

  • Quinoa Vegetable Pilaf (Pulav)

    Quinoa Vegetable Pilaf (Pulav)

    Quinoa Vegetable Pilaf

    Quinoa Vegetable Pilaf (Pulav)

    Quinoa vegetable pilaf is a protein rich, gluten free and delicious dish. It is quick and easy to make. This can be served as a main dish or side dish.
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    Course rice
    Cuisine Indian
    Servings 2 people

    Ingredients
      

    For quinoa

    • 1 cup quinoa
    • 1-1/2 cup of water
    • 1 tablespoon oil
    • 1/2 teaspoon salt
    • Pinch of turmeric

    For vegetables

    • 1/2 cup peas
    • 1/2 cup corn
    • 1/2 cup carrot cut in small pieces
    • 1 tablespoon thinly sliced ginger
    • 1 green chili minced
    • 1 tablespoon oil
    • 1/2  teaspoon cumin seeds
    • 1/4 teaspoon  black mustard seeds
    • 1 bay leave
    • 1/2 teaspoon salt adjust to taste
    • 1 1ablespoon lemon or lime juice
    • 3/4 cup  tomato chopped for garnishing

    Instructions
     

    Method

    • Wash quinoa gently changing water several times.
    • In a sauce pan combine quinoa, water, oil, salt and turmeric. Bring to a boil, cover and reduce the heat to low. Let it simmer until quinoa is tender and water is absorbed. This should take about 15 minutes.
    • While quinoa is cooking heat the oil in other saucepan over medium heat, Test the heat by adding one cumin seed to the oil; if it cracks right away oil is ready.
    • Add the cumin seeds, black mustard seeds, and bay leave, as seeds crack add all the vegetables, carrot, corn, green peas, ginger, green pepper, and salt.
    • Let the vegetable cook over medium heat until vegetables are tender but firm.
    • Turn off the heat. Add quinoa to the mix of vegetable and gently fold it.
    • Finish off by adding lemon juice and tomatoes.
    Tried this recipe?Let us know how it was!

    Quinoa Vegetable Pulao: A Gluten-Free, Protein-Rich, Vegetarian Recipe 

    Quinoa vegetable pilaf is a protein rich, gluten free and delicious rice based vegan dish. It is quick and easy to make. This can be served as a main dish or side dish.

    Preparing the Quinoa for Quinoa Pulao Recipe: 

    In this essential step of the quinoa pulao recipe, it’s crucial to ensure the quinoa is thoroughly rinsed, thereby eliminating any bitterness or unwanted residues that might affect the final dish. By washing the quinoa gently and changing the water several times, you’re not only improving its flavor but also enhancing its overall texture. 

    The combination of quinoa, water, oil, salt, and turmeric in the saucepan sets the foundation for a flavorful base, infusing the quinoa with aromatic spices and seasoning it perfectly for the upcoming cooking process. Bringing this mixture to a boil, covering it, and then simmering it over low heat allows the quinoa to absorb the flavors while achieving the ideal tender consistency, typically taking around 15 minutes.

    Sautéing the Vegetables for Quinoa Vegetable Pilaf: 

    In this next phase of crafting the quinoa vegetable pilaf, heating oil in a separate saucepan is the initial step to infusing the dish with rich flavors. Testing the oil’s readiness with a cumin seed ensures that the temperature is optimal for the subsequent sautéing process, guaranteeing that the vegetables are cooked to perfection. 

    Incorporating a blend of cumin seeds, black mustard seeds, and bay leaves into the hot oil adds depth and complexity to the dish, creating a flavorful base that complements the nutty taste of quinoa. As the seeds crackle, adding a medley of vibrant vegetables – including carrot, corn, green peas, ginger, green pepper, and salt – infuses the pilaf with a colorful array of nutrients and textures, enhancing both its visual appeal and nutritional value.

    Combining Quinoa and Vegetables for Quinoa Pilaf with Vegetables: 

    In this pivotal moment of assembling the quinoa pilaf with vegetables, the careful integration of cooked quinoa with the sautéed vegetables ensures a harmonious fusion of flavors and textures. Gently folding the quinoa into the vegetable mixture allows for even distribution, ensuring that every bite is bursting with a delightful medley of ingredients. 

    This meticulous process of combining the quinoa and vegetables not only enhances the dish’s visual presentation but also ensures that each component contributes to its overall flavor profile, resulting in a balanced and satisfying culinary experience.

    Final Touches to Complete Quinoa Indian Vegetarian Recipes:

    As the quinoa Indian vegetarian recipe nears completion, adding the final touches of lemon juice and tomatoes imparts a burst of freshness and acidity, elevating the dish to new heights of flavor complexity. The tangy notes of lemon juice complement the earthy undertones of the quinoa and vegetables, while the juicy sweetness of tomatoes adds a delightful contrast, creating a symphony of flavors that tantalize the taste buds. 

    These carefully selected ingredients not only add vibrancy and depth to the dish but also reflect the diverse culinary influences of Indian cuisine, making this quinoa recipe a true celebration of flavor and tradition.

    If you loved our quinoa vegetable pilaf recipe then you must also check out other variants of Rice: Vegetable Biryani, Masala Khichdi, Mango Rice, Quinoa Vegetable Pilaf and Lemon Rice. 

  • Stir-Fry Cabbage Salad

    Stir-Fry Cabbage Salad

    Stir Fry Cabbage Salad

    Stir-Fry Cabbage Salad

    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.
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    Course Salad
    Cuisine Indian
    Servings 3 people

    Ingredients
      

    Ingredients

    • 2 cups cabbage cut into thin slices
    • 1/2 cup carrots cut into thin slices
    • 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

    Variations
    Replace the coconut with roasted crushed peanuts.
    Tried this recipe?Let us know how it was!

  • Black Eyed Beans (Lobia)

    Black Eyed Beans (Lobia)

    Black Eyed Beans (Peas, Lobia)

    Black Eyed Beans (Lobia)

    Black Eyed Bean is also known as Lobia or Chawli This is a basic recipe, quick & easy, healthy and nutritious recipe to make, very delicious and protein-rich.
    3.70 from 13 votes
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    Prep Time 5 minutes
    Cook Time 15 minutes
    Total Time 20 minutes
    Course Main Course
    Cuisine Indian
    Servings 3 people

    Ingredients
      

    • 1 cup black eyed beans lobia, chawli
    • 2 tbsp oil
    • 1 tsp cumin seeds jeera
    • 1/8 tsp asafetida hing
    • 1 tbsp coriander powder dhania
    • 1 tbsp ginger shredded
    • 1/4 tsp red chili powder
    • 1/4 tsp turmeric haldi
    • 1/2 tsp mango powder aam choor
    • 1/4 tsp garam masala
    • 1 tsp salt
    • 1 tomato chopped
    • 3 cups water approx.

    Garnishing

    • 2 green chili
    • 2 lemon slices

    Instructions
     

    • Wash and soak beans for one hour or more.
    • In a small bowl, mix the ginger, green chili, coriander powder, turmeric, and 3 tablespoons of water to make a paste.
    • Heat the oil in pressure cooker on medium heat. Test the heat by adding one cumin seed to the oil; if seed cracks right away oil is ready. Add the cumin seeds as they crack add asafetida, add the spice paste and stir for a minute until spices start leaving the oil.
    • Add Black Eyed Beans, salt and water close the pressure cooker as pressure cooker starts steaming turn the heat down to medium and cook for 6-7 minutes.
    • Turn off the heat and wait until the steam has stopped before opening the pressure cooker. Black-eyed beans should be soft and tender.
    • Add mango powder, garam masala, and tomatoes, and cover the cooker for a few minutes. That will give tomatoes a chance to get semi-cooked with steam.
    • Garnish this with lemon wedge.

    Notes

    Tips
    Making a paste with the spices will prevent the spices from burning.
    Tried this recipe?Let us know how it was!

    Make The Best Black Eyed Beans Recipe

    Mastering the Art of Black-eyed beans are a type of legume that are also known as black-eyed peas. They are a variety of cowpea and are commonly used in cooking around the world. Black-eyed beans are a popular ingredient in many cuisines due to their versatility and nutritional value. They are a good source of plant-based protein, making them a great option for vegan and vegetarian diets. 

    Additionally, they are naturally gluten-free, making them suitable for those with gluten sensitivities or celiac disease. Black-eyed beans can be used to make a variety of dishes, including salads, soups, stews, and curries. They are often used in combination with other ingredients such as vegetables, spices, and grains to create flavorful and nutritious meals.

    How To Make The Best Black Eyed Beans Recipe

    • Rinse the beans: Give your black-eyed beans a good wash under running water.
    • Soak the beans (optional): Soaking the beans for at least 1 hour (or even overnight) will make them softer and easier to digest. You can skip this step if you’re short on time, but the beans may take longer to cook.
    • Make a spice mix: Combine ginger, green chili, coriander powder, turmeric, and a little water to create a flavorful paste.
    • Heat oil and spices: Add oil to your pressure cooker and heat it up. Then, add cumin seeds and wait for them to sizzle. This tells you the oil is hot enough. Once hot, toss in a pinch of asafetida (optional) followed by the spice paste. Let the spices cook for a minute or so until they smell fragrant.
    • Cook the beans: Add the rinsed (and possibly soaked) beans along with water and salt to the pressure cooker. Close the lid and let it come up to pressure. Once it starts steaming, reduce heat and cook for 6-7 minutes.
    • Release pressure and add flavor: Once done cooking, turn off the heat and let the pressure release naturally for a while. Then, carefully open the cooker. Now, add some mango powder, garam masala, and chopped tomatoes. Close the lid again for a few minutes to let the tomatoes soften with the steam.
    • Serve and enjoy! Finish the dish with a squeeze of lemon juice for a fresh touch. Your delicious black-eyed beans are ready to be devoured!

    Tips for Cooking the Best Black-Eyed Beans

    Use Fresh Beans: Whenever possible, use fresh, high-quality black-eyed beans for the best results. Fresh beans will cook more evenly and have better texture compared to older beans.

    Don’t Salt Too Early: Avoid adding salt to the cooking water until the beans are almost fully cooked. Adding salt too early can toughen the beans and prolong the cooking time.

    Customize the Flavor: Experiment with different seasonings and aromatics to customize the flavor of the beans to your taste preferences. Don’t be afraid to get creative and try new combinations of herbs and spices.

    Frequently Asked Questions (FAQs)

    What are the health benefits of black eyed beans?
    Black eyed beans are a nutritional powerhouse! They are a good source of protein, fiber, folate, iron, and magnesium. These contribute to a healthy heart, blood sugar control, and overall well-being.

    Do I need to soak black eyed beans before cooking?
    Soaking is not strictly necessary, but it helps reduce cooking time and can make the beans easier to digest. Soaking for at least 6 hours is recommended, or you can use a quick soak method.

    How long does it take to cook black eyed beans?
    Cooking time depends on whether you soaked them beforehand. Soaked beans will take about an hour to cook on the stovetop, while unsoaked beans can take up to two hours.

    How can I use black eyed beans in recipes?
    Black eyed beans are incredibly versatile! They are a delicious addition to soups, stews, salads, dips, and even burgers. You can find them used in cuisines worldwide, from Southern Hoppin’ John to Brazilian Feijoada.

    Are black eyed peas the same as black eyed beans?
    Yes, black eyed beans and black eyed peas are the same thing!

    Where can I buy black eyed beans?
    Black eyed beans are widely available in most grocery stores. You can find them dried in bulk bins or bags, or canned and pre-cooked for convenience.

    How should I store black eyed beans?
    Dried black eyed beans can be stored in an airtight container in a cool, dry place for up to a year. Cooked black eyed beans should be stored in an airtight container in the refrigerator for up to 5 days, or frozen for longer storage.

  • Mixed Dal (Mixed Lentils)

    Mixed Dal (Mixed Lentils)

    Mixed Dal (Lentils) Curry

    Mixed Dal (Mixed Lentils)

    Dal is a staple dish in Indian meals and, for most Indian vegetarians, a frequent source of protein. This delicious, nourishing dish can accompany any number of different meals be it dinner or lunch as a simple main course the dish fills all appetite. Mixing a variety of lentils gives a more interesting flavor.
    5 from 2 votes
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    Course dal
    Cuisine Indian
    Servings 4 Mixed Dal

    Ingredients
      

    Ingredients:

    • 1/4 cup split urad dal (with skin) (available in Indian grocery stores)
    • 1/4 cup split-wash moong dal (without skin) (available in Indian grocery stores)
    • 1/4 cup lentil (masoor)
    • 1/4  cup toor dal/arhar (available in Indian grocery stores)
    • 1/2  teaspoon turmeric (haldi)
    • 1 tablespoon minced ginger
    • 1-1/2 teaspoon salt
    • 3 cups water
    • 1/2  teaspoon garam masala, optional (available in Indian grocery stores)
    • 1/2  teaspoon mango powder (amchoor)

    Chaunk (Seasoned oil)

    • 4 tablespoons clarified butter (ghee); or oil
    • 1 teaspoon cumin seeds (jeera)
    • 1/8 teaspoon asafetida (hing)
    • 4 whole red chilies
    • 1/2  teaspoon red chili powder

    Instructions
     

    Method

    • Combine all dals. Wash and soak in approx. four cups of water for at least 30 minutes. Drain the water.
    • Put three cups water into a pressure cooker and add salt, turmeric, and ginger. Cook on medium high heat.
    • When the pressure cooker starts to steam, turn the heat down to medium and cook seven minutes.
    • Turn off the heat and wait until all the steam has escaped before opening the pressure cooker. Dal should be soft and mushy.
    • Mix dal, if needed, and add more water to adjust thickness to your liking. Cook another three to four minutes on low heat. Dal will thicken as it sits after cooking.  So leave it more liquid than you want it to be.
    • Add garam masala and amchoor powder.

    Prepare Chaunk

    • Heat ghee in a small saucepan. Test the heat by adding one cumin seed to the ghee; if it cracks immediately, the oil is ready. Add the cumin seeds. When they begin to crack, add the asafetida, red chilies and red chili powder. Stir for a few seconds.  To prevent the spices from burning, you may add one teaspoon of water.  Pour spiced chaunk over dal.
    Tried this recipe?Let us know how it was!

    How to make Mix Dal: A Flavorful Medley

    Mixed dal, also known as mixed lentils, is a wholesome and nutritious gluten free high protein dish that combines a variety of lentils to create a flavorful medley. This mixed dal recipe is a popular choice in Indian cuisine, loved for its rich taste and comforting texture. 

    With a harmonious blend of different lentils, mixed dal offers a balanced combination of protein, fibre, and essential nutrients. Let’s dive into the art of making delicious mixed dal that will tantalize your taste buds and nourish your body.

    Step 1: Selecting Lentils

    Begin by selecting a variety of lentils for your mix dal. Common choices include split green gram (moong dal), split pigeon peas (toor dal), split chickpeas (chana dal), and red lentils (masoor dal). Each lentil brings its unique flavor and texture to the dish, creating a well-rounded flavor profile. Rinse the lentils thoroughly under cold water to remove any dirt or debris before cooking.

    Step 2: Preparing the Lentils

    In a large bowl, combine the rinsed lentils and soak them in water for at least 30 minutes to soften them and reduce cooking time. Alternatively, you can skip the soaking step and cook the lentils directly, but soaking helps in faster and more even cooking. Once soaked, drain the lentils and rinse them again before cooking.

    Step 3: Cooking the Lentils

    Transfer the soaked lentils to a pressure cooker or large pot and cover them with water. For every cup of lentils, add approximately three cups of water. Cook the lentils until they are soft and tender, but not mushy. In a pressure cooker, cook the lentils for about 3-4 whistles, while in a pot, simmer them over medium heat for 20-25 minutes, stirring occasionally.

    Step 4: Tempering the Dal

    In a separate pan, heat ghee or oil over medium heat. Add cumin seeds, mustard seeds, and dry red chilies to the hot oil and let them sizzle and crackle. Then, add ginger, sautéing until they turn golden brown and aromatic. Next, add diced tomatoes and cook until they soften and release their juices, adding a tangy sweetness to the tempering.

    Step 5: Flavoring the Dal

    Once the tempering is ready, add ground spices such as turmeric powder, coriander powder, cumin powder, and red chili powder to the pan, stirring well to combine. The spices infuse the tempering with their rich flavors and aromatic fragrance, enhancing the taste of the dal. You can adjust the amount of spices according to your preference for heat and flavor intensity.

    Step 6: Combining Lentils and Tempering

    Once the lentils are cooked and the tempering is flavored, add the tempering to the cooked lentils, stirring gently to combine. Let the dal simmer for a few minutes to allow the flavors to meld together and the consistency to thicken slightly. If the dal is too thick, you can add more water to achieve the desired consistency.

    Step 7: Garnishing and Serving

    Before serving, garnish the mixed dal with freshly chopped cilantro leaves for a burst of freshness and color. You can also squeeze a dash of lemon juice over the dal for an extra tangy kick. Serve the mixed dal hot with steamed rice or roti for a comforting and satisfying meal.

    Tips for Perfect Mixed Dal

    • Balance of Lentils: Experiment with different ratios of lentils to find the perfect balance of flavors and textures. You can adjust the proportion of each lentil according to your preference.
    • Tempering Variation: Get creative with the tempering by adding ingredients like curry leaves, green chilies, and grated coconut for added flavor and complexity.
    • Consistency Control: Pay attention to the consistency of the dal and adjust it by adding more water if it’s too thick or simmering it longer if it’s too thin.

    Variations of Mixed Dal

    • Creamy Coconut Dal: Add coconut milk or grated coconut to the dal for a creamy and indulgent variation. Coconut adds richness and sweetness to the dish, balancing the spices.
    • Vegetable Medley Dal: Enhance the nutritional value of the dal by adding a variety of vegetables such as carrots, potatoes, and spinach. Vegetables add color, texture, and flavor to the dish, making it more wholesome and satisfying.

    Benefits of Mixed Dal

    • Protein-Packed: Mixed dal is a rich source of plant-based protein, essential for muscle growth and repair.
    • Fiber-Rich: With a high fiber content, mixed dal promotes digestive health and helps regulate blood sugar levels.
    • Nutrient-Dense: Mixed dal is packed with essential vitamins, minerals, and antioxidants, making it a nourishing and balanced meal option.

    Frequently Asked Questions (FAQs)

    Can I use canned lentils for mixed dal?

    • Yes, you can use canned lentils for convenience, but keep in mind that they may have a softer texture compared to dried lentils.

    Can I freeze mixed dal for later use?

    • Yes, you can freeze mixed dal in an airtight container for up to 3 months. Thaw it overnight in the refrigerator before reheating.

    Is mixed dal gluten-free?

    • Yes, mixed dal is naturally gluten-free as it contains no wheat or gluten-containing ingredients.
  • Kala Chana (Black Chana)

    Kala Chana (Black Chana)

    Kala Chana (Black Chickpea) Curry

    Kala Chana (Black Chana)

    Kala Chana is very high protein and provides a nutritional meal. It has a low glycemic index and is a good protein option for people with Diabetes. Kala Chana is a variation of the commonly found chickpea but it is dark brown in color and smaller in size. It is also known as Bengal gram. This recipe goes along nicely with rotis and rice.
    5 from 1 vote
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    Course dal
    Cuisine Indian
    Servings 6 people

    Ingredients
      

    Ingredients:

    • 1 cup kala chana
    • 3 tablespoons oil
    • 1/8 teaspoon asafetida (hing)
    • 1 teaspoon cumin seeds (jeera)
    • 2 tablespoons gram flour (besan)
    • 1 tablespoon grated ginger
    • 1 green chili finely chopped
    • 2 tablespoons coriander powder (dhania)
    • ½ tablespoon turmeric (haldi)
    • ½ teaspoon red chili powder adjust to taste
    • 2 teaspoons salt adjust to taste
    • Approximately 1 teaspoon lemon juice
    • 1 tablespoon finely chopped cilantro (hara dhania) to garnish

    Instructions
     

    Method

    • Wash and soak kala chana in approx. 4 cups of water, for at least 6 hours. The kala chana will double in volume after soaking.
    • In a small bowl mix ginger, green chili, coriander powder, turmeric, and chili powder with ¼ cup of water. Set aside.
    • Heat oil in a pressure cooker over medium high heat. Test the heat by adding one cumin seed and if it cracks immediately, the oil is ready for cooking.
    • Add cumin seeds and as they crack, add asafetida and gram flour. Stir for few seconds. Add the mixed spices (step 2) and stir for another minute.
    • Add soaked kala chana, and 4 cups of water to the pressure cooker. Close the cooker. As it starts steaming, turn down the heat to medium and cook for approx. 12 minutes. If your pressure cooker whistles then wait for 4-5 whistles.
    • Turn off the heat and wait until all the steam has released before opening the pressure cooker.
    • Add salt and slightly press down on the Kala Chana to thicken the gravy, let it cook for 2-3 minutes on low heat. You can always adjust the consistency of the gravy by adding more water. Simmer for a few minutes after adding the water.
    • Stir in lemon juice and cilantro, just before serving. This goes very well with plain rice and makes for a complete meal.

    Notes

    Tip
    Kala Chana can also be prepared without a pressure cooker. Just remember to cook on medium heat for 50 minutes to an hour with the lid closed. Unlike other beans, Kala Chana holds its shape well even after cooking, so be sure to test if it has cooked all the way.
    Tried this recipe?Let us know how it was!

    Introduction to easy kala chana recipe

    Kala chana, also known as black chickpea, is a versatile legume widely used in Indian cuisine. This easy kala chana recipe is a flavorful and nutritious dish that can be enjoyed as a side or main course. Packed with protein, fiber, and essential nutrients, kala chana curry is not only delicious but also beneficial for your health as it is low fat, gluten free winter special. In this recipe, we’ll guide you through the process of making a delicious kala chana curry that will surely become a favorite in your kitchen.

    Step 1: Preparing the Kala Chana:

    Before you begin cooking, it’s essential to properly prepare the kala chana. Start by rinsing the black chickpeas under cold water to remove any dirt or debris. Then, soak them in water overnight or for at least 8 hours. This soaking process helps soften the chickpeas, reducing the cooking time and improving their texture. Once the kala chana are soaked, drain the water and they’re ready to be cooked.

    Step 2: Sauteing Aromatics:

    To infuse the kala chana curry with flavor, we’ll start by sautéing aromatics such as ginger. Next, add minced ginger, and cook for another couple of minutes until fragrant. The aroma of these ingredients will enhance the taste of the curry.

    Step 3: Adding Spices:

    Spices play a crucial role in Indian cooking, adding depth and complexity to dishes. In this kala chana recipe, we’ll use a blend of spices to create a rich and aromatic curry. Add ground cumin, coriander, turmeric, and garam masala to the ginger. Stir well to coat the aromatics with the spices, allowing them to toast slightly and release their flavors.

    Step 4: Cooking the Kala Chana:

    Now it’s time to add the soaked kala chana to the pan. Stir well to combine the chickpeas with the aromatic spice mixture. Then, pour in enough water to cover the chickpeas and bring the mixture to a boil. Once boiling, reduce the heat to low and let the curry simmer gently until the kala chana are tender. This may take about 45 minutes to an hour, depending on the freshness of the chickpeas.

    Step 5: Finishing Touches:

    Once the kala chana are cooked to perfection, it’s time to add the finishing touches to the curry. Taste and adjust the seasoning as needed, adding salt and any additional spices to suit your preference. You can also add a splash of lemon juice for a hint of acidity and freshness. Garnish the kala chana curry with freshly chopped cilantro leaves for a burst of color and flavor.

    Step 6: Serving the Kala Chana Curry:

    Your kala chana curry is now ready to be served! Spoon the hot curry into serving bowls and garnish with more cilantro leaves if desired. Serve the kala chana curry alongside steamed rice, naan bread, or roti for a satisfying meal. This hearty and nutritious dish is perfect for lunch or dinner, and leftovers can be stored in the refrigerator for a few days.

    Tips for Making the Perfect Kala Chana Curry:

    • Soaking the kala chana overnight helps reduce cooking time and improves texture.
    • Experiment with different spices and seasonings to customize the flavor of the curry to your liking.
    • For extra creaminess, you can add a splash of coconut milk or yogurt to the curry.
    • To make the dish spicier, add chopped green chilies or a pinch of cayenne pepper.

    Variations of Kala Chana Curry:

    • Spinach Kala Chana Curry: Add chopped spinach to the curry for a nutritious twist.
    • Coconut Kala Chana Curry: Stir in coconut milk for a creamy and indulgent curry.
    • Tomato Kala Chana Curry: Add diced tomatoes for a tangy flavor and vibrant color.

    Benefits of Including Kala Chana in Your Diet:

    • High in Protein: Kala chana is an excellent source of plant-based protein, making it a great option for vegetarians and vegans.
    • Rich in Fiber: The high fiber content of kala chana promotes digestive health and helps keep you feeling full and satisfied.
    • Packed with Nutrients: Kala chana is loaded with vitamins, minerals, and antioxidants that contribute to overall health and well-being.

    Frequently Asked Questions (FAQs) about Kala Chana Curry:

    Q: Can I use canned kala chana instead of dried chickpeas?

    A: Yes, you can use canned kala chana for convenience, but keep in mind that the texture and flavor may differ slightly from dried chickpeas.

    Q: Can I freeze leftover kala chana curry?

    A: Yes, you can freeze the curry in an airtight container for up to 3 months. Thaw in the refrigerator before reheating.

    Q: Is kala chana curry spicy?

    A: The level of spiciness can be adjusted according to your preference by controlling the amount of chili powder or green chilies added to the curry.

    For more delicious Indian recipes, visit Manjula’s Kitchen. Explore a variety of vegetarian dishes, snacks, desserts, and more to elevate your culinary skills and delight your taste buds.

  • Kidney Beans Salad with Minty Yogurt Dressing

    Kidney Beans Salad with Minty Yogurt Dressing

    Recipe submitted by Ruma Dak

    Kidney Beans Salad with Minty Yoghurt Dressing

    Kidney Beans Salad with Minty Yogurt Dressing

    A healthy bean salad with an Indian twist is something that can bring you accolades at a party. This high-protein-packed salad brings with it the goodness of fresh and colorful veggies.  
    Couscous adds to the fiber content of the salad while the minty yogurt gives it an Indian touch and that extra zing!, keeping the calories under count too. At times this can also serve a full meal on its own!
    The veggies for this salad are chosen such that you can make this salad ahead of time ( to lessen that last-minute hush) and it will not turn soggy/watery or have that oniony smell. What more can you ask from a simple salad recipe!
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    Course Salad
    Cuisine Indian
    Servings 0

    Ingredients
      

    For the Salad:

    • 1 cup Kidney Beans (I used a mix of the dark and light variety)
    • 1 cup finely cut veggies: red, green and yellow capsicum, boiled corn kernels, celery.
    • 1/4 – 1/2 Cup couscous (as per your choice)
    • Lemon juice – to taste

    For the Dressing:

    • 1 Cup yogurt (I used Greek style Yoghurt)
    • 1 Cup fresh mint leaves
    • Handful of fresh coriander leaves
    • Chopped tomato – half
    • Garlic cloves and ginger – to taste (optional)
    • Chaat masala, salt, black salt, red chili powder, black pepper powder, green mango powder, anardana powder – To taste.

    For Garnishing and serving:

    • Fresh Coriander and mint leaves
    • Lettuce leaves
    • Some chopped capsicum, boiled corn etc.

    Instructions
     

    Method

    • Wash and soak kidney beans overnight in sufficient water. Pressure cook or boil them till cooked. The beans should retain the shape and should be well cooked. Set aside for cooling.
    • Wash and drain cous cous properly. Add enough warm water to soak it and leave aside for 10-15 minutes.
    • Grind together mint leaves, coriander, and garlic, ginger, chopped tomato, all spices for the dressing. You can add green chilies if you like your salad hot.
    • Mix the above with hung yoghurt. Make sure the yoghurt is thick as we do not want the salad to turn watery.
    • In a big bowl, add the boiled beans (just press them little so that they open up a bit; this will help the dressing seep into the beans and impart them some flavor but make sure they still retain their shape). Now add cut vegetables and the minty yoghurt dressing and well.
    • Fork through the cous cous so that the grains separate. Add this to the salad bowl and give it a good mix. Finally add some lemon juice and mix. Do a taste test and adjust salt if needed.
    • For an eye catching presentation, serve a portion each on Lettuce leaves such that the leaf serves as a plate as well for individual serving!  Sprinkle some cut veggies and mint and cilantro leaves!

    Notes

    Variations and tips:
    1. If you have mint chutney on your menu with some starter, this salad is a must! Just mix green chutney and yogurt, throw in some more spices and Voila! You have the dressing ready in a jiffy.
    2. Although capsicum and celery are enough to give a crunch, but still if you really do want to have onions, add them just before serving. It will look fresh as well as avoid that smell. Tomatoes are also grinded and not added directly as they tend to release water and the salad can’t be made ahead of time.
    3. This can be made with only coriander if mint is not at hand. But adding mint makes it unique and so very flavorful! Try using dried mint instead but you will lose on the flavor.
    4. Yogurt should not have extra water; else the salad will go runny.
    5. Instead of yogurt, you can make a simple cream/sour cream dressing as well but that adds to the calorie count too!
    6. You can use sprouted moong, moth instead of kidney beans but it tastes great with kidney beans; you will have to take my word for that.
    7. You can use dried herbs as well like oregano, parsley or herb mixture of your choice. Options are endless!
     
    Serving Options:
    1. Serve it as a starter with corn chips.
    2. It goes very well with Rice/Biryani or even bread or chapattis for that matter.
    3. Use it as a noteworthy addition to your next scrumptious party menu.
    Tried this recipe?Let us know how it was!

  • Mixed Sprouts and Arugula Green Salad with White Bean Dressing

    Mixed Sprouts and Arugula Green Salad with White Bean Dressing

    Recipe submitted by Charu Nagi

    Mixed Sprouts and Arugula Green Salad with White Bean Dressing

    Mixed Sprouts and Arugula Green Salad with White Bean Dressing

    My recipe for this month's contest is Mixed Sprouts and Arugula Green Salad with White Bean Dressing. I have been following your website for some time and I learned many recipes from you (as well as recipes from every month contest winners). This time I got chance to participate in the contest and I am very excited. This is a healthy vegan salad with all the right nutrients to give a boost to ones health.
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    Course Salad
    Cuisine Indian
    Servings 3 people

    Ingredients
      

    Ingredients:

    • 4-5 tablespoon Quarter cup sprouted Kala channa (Bengal gram)
    • Quarter cup sprouted Red Kidney beans
    • Quarter cup sprouted Black beans
    • Quarter cup sprouted Moong beans
    • 10 cherry tomatoes cut into two pieces
    • 1/2 cup Red Cabbage chopped
    • 1/4 cup of Poblano Pepper chopped bite size
    • 1 carrot cut into bite size
    • 2 Sweet Red Mini peppers chopped into bite size
    • 2 Sweet Yellow Mini peppers chopped into bite size
    • 2 Sweet Orange Mini peppers chopped into bite size
    • 1 seeded and chopped green chili
    • 1 stick of celery chopped
    • 1 small Mexican mango cut into bite size
    • 2 cup of arugula green (I also mixed a small amount of watercress green)
    • 1 teaspoon of olive oil
    • 1 teaspoon of cumin seed

    For Salad Dressing:

    • 4-5 tablespoon Quarter cup white beans washed and soaked in about 1 cups of water overnight.
    • 1/2 tablespoon black pepper
    • 1 and 1/2 teaspoon Salt, adjust to taste
    • 1 teaspoon Red chilly powder
    • 1/2 tablespoon vinegar
    • 10 dashes of Balsamic vinegar
    • 1 tablespoon lemon juice, adjust to taste
    • 1 tablespoon ginger juice or adjust to taste
    • 2 tablespoon olive oil
    • 1 Orange
    • 1 Zest of orange
    • 1/2 Zest of Lemon
    • Sweet Mini peppers – 1/2 of Red, 1/2 of Yellow and 1/2 of Orange, chopped very finely.
    • 1 and 1/2 tablespoon fresh Dill
    • 1/2 cup of water

    For Garnish

    • Slices Cucumbers, Radish, and Carrot

    Instructions
     

    For Dressing

    • Drain the white bean and wash it.
    • In a pressure cooker add white beans with 1 and 1/2 cup of water.
    • As pressure cooker starts steaming turn the heat down to medium low, cook for about 10- 12 minutes.
    • Turn off the heat and wait for 10 min. Now open cooker and check white bean, they should be soft. Drain the white beans and allow it to cool for 10 -15 min.
    • Next, in a food processor add white bean, 2 tablespoon of olive oil and 3 tablespoons of water. Make a paste.
    • In bowl add white bean paste and add rest of water to make it dressing like consistency (this depends upon one's own choice).
    • Next add orange zest and the juice of a orange. Stir.
    • Now add lemon zest, lemon juice, ginger juice, vinegar, Balsamic vinegar . Stir.
    • Add the spices, salt, red chilly powder, black pepper. Stir.
    • Now add Mini peppers and Dill. Mix well and keep aside.

    For Salad

    • Cook sprouts bean separately in 1/4 cup of water.
    • First, in a saucepan boil red kidney bean sprouts for 10 – 12 mins. Drain and keep it aside.
    • Next boil black beans sprouts for about 10 – 12 mins. Drain and keep it aside.
    • Next cook the kala channa sprouts for about 8-10 min. Drain and keep it aside.
    • Next cook the moong sprouts for 5 min. Drain and keep it aside.
    • Let the sprouts cool to room temperature.
    • Heat oil in pan on medium heat, add cumin seeds.
    • After cumin seeds crack, add all three color of mini peppers and poblano pepper. Cook for 1 min to bring out its sweet flavor. Turn off the heat.
    • Next add, all the sprouts, celery, red cabbage, cherry tomatoes, mango, carrot, green chilly. Mix it well.
    • In a plate arrange 1/2 cup of greens, for one serving. On top of green add the mixed sprouts. Now pour the dressing.
    • Garnish with carrots ribbons on top of salad and arrange cucumber and radish. Pour some more dressing.
    • Serve and Enjoy!

    Notes

    Serving Suggestions
    1. May mix all the dressing at once or may pour some over the salad.
    2. This salad could be served as side dish or can be eaten as a main dish.
     
    Tips
    • Pour some dressing over cucumber and garnish with some finely chopped mixed mini pepper, to make it pretty looking. (as shown in the picture.)
     
    Notes:
    • It is important to boil black and red kidney beans for at least 10 mins and also to discard the water to remove toxins.
    • Sprouts were made following Manjula’s recipe of Sprouted Moong Salad.
    Tried this recipe?Let us know how it was!

  • Hot and Cold Bean Salad in Lettuce Cups with Tomato Lime Dressing

    Hot and Cold Bean Salad in Lettuce Cups with Tomato Lime Dressing

    Recipe Submitted by Revathi Madhan

    Crunchy Bean salad with beetroot and fruits

    Hot and Cold Bean Salad in Lettuce Cups with Tomato Lime Dressing

    This Hot and Cold Bean Salad in Lettuce Cups with Tomato Lime Dressing recipe is full of color and bursting with flavors and textures.
    The best way to serve this salad is both hot and cold at the same time. Confused!? Well, don't be.
    One ingredient is warm and the rest of them are cold. The best thing is that the cup in which it is served can also be eaten (so minimal washing after).
    That is a well deserved bonus for all the busy bees out there along with the recipe being a healthy vegan and a great meal for those who are diet conscious.
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    Course Salad
    Cuisine Indian
    Servings 0

    Ingredients
      

    Ingredients:

    • 1 Can of Cannellini beans (400gm)
    • 2 Celery sticks 
    • 1 Red bell pepper
    • 1 Yellow bell pepper
    • 1 Ripe avocado
    • 1 Cucumber (medium)
    • Mint leaves (handful)
    • Coriander leaves (handful)

    Salad dressing:

    • 70 ml  Ready made tomato juice
    • 25-30 ml  Lime juice
    • 1-2 tbsp  Flax seed oil
    • Lemon thyme (few sprigs)
    • 2 Garlic pods (small)
    • 1 Thai red chili
    • Salt (to taste)
    • Pepper powder (to taste)

    Lettuce Prep:

    • 3-4 Whole iceberg lettuce leaves or gem lettuce leaves :
    • Wash and trim the edges of the leaves.
    • 1/2 hour before serving time, take a large bowl of cold water and add ice cubes. 
    • Plunge the lettuce leaves in this ice cold water.

    Instructions
     

    Method

    • Wash and chop the veggies. Keep the chopped avacado in a seperate bowl. Refrigerate rest of the veggies.
    • Wash the mint and coriander leaves and chop coarsely
    • Grate the garlic finely. 
    • De-seed and chop the red chili.
    • Finely chop the lemon thyme sprigs.
    • Mix all the ingredients given for the salad dressing and refrigerate.

    Assemble and serve:

    • In a large bowl add the chopped veggies except avocado, mint and coriander leaves.
    • Add half the dressing and mix two to three times.
    • Drain and rinse the beans to get rid of the excessive salt. Add fresh water (just enough to barely cover the beans).
    • Cook in microwave high for 4-5 mins until pipping hot.
    • Add this to the veggie mix along with the avacado and toss once.
    • Serve immediately in the chilled lettuce cups along with the reserved salad dressing.

    Notes

    Notes:
    • Avocado can turn mushy if mixed at the beginning and will not look and taste nice.
    • It is important to serve the dressing chilled even if the salad is at room temperature. The reason being, flax seed oil contains more than 50% of good fats (omega 3 and omega 6) which gets destroyed when heated. Even though this is a healthy oil,1-2 tbsp is enough as it does comes with more or less the same amount of calories as the others. If this oil is unavailable, please kindly use olive oil or peanut oil for a smoky tasty.
     
    Points to remember:
    • Buy fresh vegetables and cut them before 20 minutes or so before serving time.
    • Refrigerate all the vegetables added in this salad before and after cutting them until serving time.
    • Add as many colorful vegetables as possible.
    Tried this recipe?Let us know how it was!