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Category: Healthy Recipes

Healthy Indian Recipes: Delicious and Nutritious Options

Eating healthy doesn’t mean you have to sacrifice flavor, especially with the wide array of Indian vegetarian recipes available. Whether you are looking for vegetarian Indian recipes, Indian vegetarian dinner recipes, or traditional Indian recipes vegetarian style, this guide offers a selection of delicious and nutritious dishes. Let’s explore some healthy Indian recipes that you can enjoy for every meal.

Breakfast Recipes

Oats Upma

Oats Upma is a nutritious and light breakfast option. Made with oats and vegetables, this dish is perfect for those looking for healthy Indian recipes. It is also a great example of low carb Indian vegetarian recipes that are both nutritious and delicious.

Moong Dal Cheela

Moong Dal Cheela, or lentil pancakes, is a high protein Indian food that makes a great breakfast within vegetarian Indian 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 Indian healthy recipes.

Lunch Recipes

Quinoa Salad

Quinoa Salad is a versatile dish that can be customized with various vegetables and herbs. This salad is perfect for those looking for Indian vegetarian dinner recipes as it is high in protein and fiber, helping to manage hunger and maintain energy levels. It’s also an ideal option for a light lunch or dinner.

Palak Paneer

Palak Paneer is a popular paneer recipes made with spinach and cottage cheese. This dish is rich in iron and protein, making it a suitable option for Indian vegetarian recipes. It can be paired with whole wheat roti or brown rice for a balanced meal, making it one of the best vegetarian Indian recipes for dinner.

Dinner Recipes

Baingan Bharta

Baingan Bharta is a smoky and flavorful eggplant dish that fits perfectly within Indian vegetarian dinner recipes. This dish is made by roasting eggplants and cooking them with tomatoes, and spices. It’s a delicious and nutritious way to enjoy Indian recipes vegetarian style.

Mixed Vegetable Curry

Mixed Vegetable Curry is a hearty and nutritious dish that combines a variety of vegetables with aromatic spices. This dish is a staple in Indian vegetarian recipes and is a perfect indian dinner recipes It’s a great way to incorporate more vegetables into your diet and enjoy healthy Indian recipes.

Snack Recipes

Sprout Salad

Sprout Salad is a refreshing and nutritious snack that fits well within Indian healthy recipes. Made with sprouted legumes, fresh vegetables, and a tangy dressing, this salad is a perfect example of vegetarian Indian recipes that are healthy and delicious.

Masala Corn

Masala Corn is a quick and easy snack made with boiled corn kernels, spices, and lime juice. This snack is not only tasty but also fits perfectly into the healthy Indian recipes category. It’s a great way to enjoy a healthy and satisfying snack.

Dessert Recipes

Fruit Chaat

Fruit Chaat is a nutritious and refreshing Indian dessert made with a mix of fresh fruits, spices, and lime juice. This dessert is a delightful example of Indian healthy recipes that can be enjoyed as a dessert or a snack. It’s perfect for those looking for a sweet treat that is also healthy.

Carrot Halwa

Carrot Halwa, made with grated carrots, milk, and a sugar substitute, is a delightful dessert that can be enjoyed by those looking for healthy Indian recipes. This traditional Indian sweet is modified to reduce sugar content while retaining its delicious taste.

Enhancing Your Healthy Menu

To make your healthy menu even more delightful, consider adding dishes from related categories that complement these Indian vegetarian recipes. Adding Indian snacks like masala corn and sprout salad can provide a variety of flavors and textures. For a sweet ending, explore Indian desserts such as fruit chaat and carrot halwa, made with healthy ingredients. Incorporating healthy recipes like quinoa salad and mixed vegetable curry 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 baingan bharta can add a touch of authenticity to your meal.

Frequently Asked Questions (FAQs)

Q: What are some popular Indian vegetarian recipes? 

A: Some popular Indian vegetarian recipes include Oats Upma, Moong Dal Cheela, Quinoa Salad, Palak Paneer, Baingan Bharta, Mixed Vegetable Curry, Sprout Salad, Masala Corn, Fruit Chaat, and Carrot Halwa.

Q: How can I make traditional Indian food healthy? 

A: To make traditional Indian food healthy, try recipes like Oats Upma, Quinoa Salad, and Palak Paneer. These recipes are modified to include more vegetables and whole grains while retaining their authentic flavors.

Q: What are some vegetarian Indian recipes for a party? 

A: Some vegetarian Indian recipes for a party include Palak Paneer, Mixed Vegetable Curry, Sprout Salad, and Masala Corn. These dishes are flavorful and perfect for gatherings while being mindful of health.

Q: Can I prepare healthy Indian food in advance? 

A: Yes, many healthy Indian recipes can be prepared in advance and stored. Snacks like Masala Corn and Sprout Salad can be made ahead of time, while dishes like Quinoa Salad and Mixed Vegetable Curry can be prepped and refrigerated.

Q: What are some healthy options for Indian vegetarian food? 

A: Some healthy options for Indian vegetarian recipes 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

Indian vegetarian recipes are a celebration of healthy and flavorful foods. Whether you’re looking for vegetarian Indian recipes or Indian vegetarian dinner 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 an Indian vegetarian recipe to suit every taste. Happy cooking and healthy eating!

  • Kuttu ki Puri (Buckwheat Flatbread)

     

    Kuttu ki Puri (Buckwheat Flatbread)

    Kuttu ki Puri is a gluten free Buckwheat flatbread. It is a quick & easy recipe to make. This is a Falihar, a food eaten on days of fast as grains are not eaten. Some upcoming Hindu festivals include Navaratri and Janmashtami where as a part of a fast kuttu puris are eaten or any other days when you want to try something different. The puris are made with buckwheat flour and potatoes, and mostly accompanied with potato curry or Arbi (taro root) Stir-Fry.

    Ingredients:

    • 1 cup buckwheat flour (kuttu)
    • 1/2 cup potato boiled and mashed
    • 1/2 teaspoon salt
    • 1/2 teaspoon cumin seeds (jeera)
    • 1/8 teaspoon of red pepper
    • Approx. 1/3 cup water lukewarm use as needed

    Also need

    • 1/4 cup buckwheat flour need for rolling the puries
    • Oil to fry 

    Method

    1. Mix buckwheat flour, cumin seeds, pepper, and salt well, add potatoes, mix it well. Add warm water as need to make smooth and pliable dough. Set aside for five minutes.

    2. Divide the dough in 8 equal parts, oil your palms and roll them into smooth patties.

    3. Before rolling the puris, press the patties both sides on the dry flour, this will make them easy to roll.

    4. Roll them into six inch circle, while rolling if puri start sticking to rolling pin or rolling surface sprinkle more flour as needed.

    5. Heat at least one inch of oil in a frying pan over medium high heat.  To check if oil is ready drop a small piece of dough into the oil this should come up slowly.

    6. Place one puri at a time in the frying pan and press it with a skimmer. The puris should puff up slowly. Turn the puris over. Puri should be light brownish gray from both sides.

    7. Take the puris out and place them on paper towels to absorb the excess oil.

    8. Serve puris hot or store in covered container after they cool to room temperature.

    Bread
    Indian

     

  • 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.

    • 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

    1. 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.

    2. 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.

    3. Close the pressure cooker and seal the exhaust, or put the weight.

    4. After the pressure cooker start steaming lower the heat to medium and cook for about 7 minutes.

    5. Turn off the heat and wait until steam has stopped before opening the cooker.

    6. 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.

    7. Traditionally hot butter is poured over khichdi before serving, serve hot.

    8. Serve the khichdi with pickle, yogurt and papdam.

    rice
    Indian

    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. 

  • Refreshing Spring Fruit Salad

    Recipe submitted by Wai Leng Loke (Kelly)

    Refreshing Spring Fruit Salad

    This delightful and refreshing Spring Fruit Salad treat is 100% vegetarian and vegan dessert. It was a hit with my boyfriend and even his young nieces. I hope you will enjoy this recipe as much as we do!

    • 1 large ripe mango, peeled and diced
    • 1 lb organic strawberries, sliced
    • 1 ripe avocado, peeled and diced
    • 1 ripe Bartlett pear, peeled and diced

    Ingredients for Citrus Sesame Dressing:

    • Juice from 1 orange
    • Juice from 1 lemon
    • 2 teaspoon roasted sesame oil
    • ½ teaspoon fennel seeds, dry roasted and crushed
    • ¼ teaspoon fresh thyme, rough chopped
    • Salt and pepper to taste
    • Mixed sprouted micro greens, for garnish

    1. Make dressing. Mix all ingredients for Citrus Sesame Dressing in a mixing bowl and whisk until a slight emulsion forms. Set aside.

    2. Dice mango and slice strawberries. Put diced mangoes in a large mixing bowl and set aside. Place strawberries in another bowl or plate and set aside.

    3. Dice pear and avocado and add to mangoes in the large mixing bowl. Toss in a few tablespoons of the dressing. The citrus juices will prevent the avocado and pear from turning brown while you plate the salad.

    4. Lay strawberry slices in a circular ring on a salad plate.

    5. Spoon out a generous portion of the diced mangoes, avocados and pears and place in the center of the ring of strawberry slices. About 3 to 4 tablespoons.

    6. Top with sprouted micro greens.

    7. Then drizzle some of the citrus sesame dressing over the top.

    Salad
    Indian

  • Melon Medley Salad with Citrus-Ginger Dressing

    Recipe submitted by Mir Afroze Ali

    Melon Medley Salad with Citrus-Ginger Dressing

    The sweet fruits combined with the spiced, citrussy, tangy ginger syrup dressing are immensely refreshing. Scooped into small balls of eye-catching colors and served in the melon shells, this definitely makes the prettiest of fruit salads and it really does taste as good as it looks!

    • 1/2 of a medium sized watermelon, preferably seedless
    • 1 medium sized honeydew melon
    • 1 medium sized canteloupe / galia melon / charentais melon
    • 1/2 of a large firm and ripe papaya (optional)
    • 1 large firm and ripe mango (optional)

    For the dressing:

    • 1/3 cup water
    • 1/4 cup sugar
    • 1 teaspoon ground ginger / 1 inch piece fresh ginger, finely grated
    • 2 tsp fennel seeds
    • 1/2 cup orange juice
    • 2 teaspoons dried mint leaves / 2 tablespoon chopped fresh mint
    • 2 teaspoons grated lime zest

    Prepare the fruits:

    1. Cut the melons into neat halves and scoop out the flesh using a fruit baller. Scoop out as many neat balls as possible and then scrape off the rest of the melon flesh with a knife. Set aside the empty shells.

    2. Halve the papaya without peeling and similarly scoop out the fruit into as many neat balls as possible.

    3. Peel the whole mango without cutting and again scoop out the flesh into balls

    4. Toss together the fruits, cover and refrigerate until serving time.

    Make the dressing:

    1. In a small saucepan add the water, sugar, ginger and fennel seeds and bring to a boil. Reduce heat and cook till the mixture is reduced to half and syrupy. Set aside to cool completely.

    2. Add the orange juice, mint and lime zest to the cooled syrup and mix well. If possible chill the syrup in the refrigerator before serving.

    Salad
    Indian

  • Banana Salad

    Recipe submitted by Bhawna Bagri

    Banana Salad

    This delightful banana salad should be prepared be just before serving. Otherwise, the bananas will begin to brown. I usually prepare this salad on my Monday fasting. Its a quick and easy recipe

    • 2 cups Curd
    • 2 Banana ripe and cut it into slices
    • 2 Green chili- finely chopped
    • 1/4 tsp Red chili powder-
    • 1/2 tbsp Sugar- or to taste
    • Salt to taste
    • Coriander leaves- chopped for garnishing

    1. Put the curd in a mixing bowl and beat until smooth.

    2. Add sugar,chilies and coriander leaves and stir well with a spoon.

    3. Add the banana and salt and mix it again and serve immediately.

    Salad
    Indian

  • Dabeli Spicy Potato Sandwich

    Dabeli Spicy Potato Sandwich

    Dabeli is a popular snack on the go, with street vendor in Mumbai. Pav (small burger buns) filled with spicy potatoes and topped with peanuts, chutney, fine sev and pomegranate. Enjoy this delicious sandwich;

    Spice Mix

    • 1 red chili dry
    • 1 teaspoon coriander (dhania) seeds
    • 2 cloves (laung / lavang)
    • 1/2 inch cinnamon (dalchini)
    • 1/2 teaspoon cumin (jeera) seeds
    • 4 black pepper

    Filling

    • 1 cup potato boiled and mashed (aloo)
    • 2 tablespoons oil
    • 1/2 teaspoon cumin (jeera) seeds
    • 1/2 teaspoon salt
    • Spice mix which we prepared that should be about 1 tablespoon
    • 1 tablespoon tamarind paste (imli)
    • 3 teaspoons sugar
    • 1/2 cup water

    Also Need

    • 4 buns
    • 2 tablespoons butter for cooking

    To Serve

    • 1/4 cup roasted and crushed peanuts
    • 1/4 cup fine sev available in Indian grocery stores
    • 1/4 cup pomegranate (anar) seeds, if not available red or green grapes cut into small pieces
    • 3 tablespoons cilantro chutney (dhania chutney)

    1. For Dabeli Masala: roast all the ingredients red chili, coriander, cloves, cumin seeds, cinnamon and black pepper, in a small pan on the medium heat for two minutes, spices will become very aromatic. Grind the spices to fine powder. This should make about one tablespoon.

    2. For Filling: heat the oil in pan on medium heat moderately. Add cumin seeds when seeds crack add potatoes spice mix, salt and tamarind paste, mix it well.

    3. Add about half cup of water mix it and bring to boil, cook on low heat for about two minutes. Mix should be consistency of thick paste. Set aside.

     How to Proceed

    1. Slice the buns into halves and toast the buns over skillet on medium heat using little butter both sides.

    2. Over one half of the bun put about ¼ cup of the filling, top it with chutney, pomegranate, peanuts and fine sev (you can find in Indian grocery stores), sandwich with the other half of the bun.

    sandwich
    Indian

    Dabeli Recipe: A Spicy Potato Sandwich 

    Dabeli is a beloved Indian street food that tantalizes taste buds with its spicy, sweet, and tangy flavors. Originating from the state of Gujarat, dabeli has gained popularity across the country for its unique taste and satisfying texture. This dabeli recipe offers a delightful culinary journey, combining aromatic spices, creamy potatoes, crunchy peanuts, and a medley of chutneys sandwiched between soft buns. Let’s delve into the art of making this irresistible dabeli.

    Step 1: Making the Dabeli Masala 

    To begin, let’s prepare the dabeli masala. In a dry skillet over medium heat, roast the coriander seeds, cumin seeds, cloves, cinnamon stick, dried red chilies, fennel seeds, and peppercorns until fragrant. Allow the spices to cool, then grind them into a fine powder using a spice grinder or mortar and pestle. This aromatic dabeli masala forms the heart of the dabeli’s flavorful filling.

    Step 2: Preparing the Potato Filling 

    Next, let’s create the savory potato filling. Heat oil in a pan over medium heat and add mustard seeds. Once the mustard seeds splutter. Now, incorporate the mashed potatoes into the pan along with the prepared dabeli masala. Mix well to ensure the potatoes are evenly coated with the spices. Drizzle in the tamarind chutney for a hint of tanginess and season with salt to taste. Allow the filling to cook for a few minutes until the flavors meld together beautifully.

    Step 3: Assembling the Dabeli 

    Now comes the exciting part – assembling the dabeli sandwiches! Slice the burger buns in half and lightly toast them with a smear of butter on a hot griddle until golden brown. Spread a generous layer of the prepared potato filling onto the bottom half of each bun. Sprinkle roasted peanuts, pomegranate seeds, and chopped coriander leaves on top for added crunch and freshness. Drizzle a little more tamarind chutney over the filling for an extra burst of flavor. Finally, cover the sandwiches with the remaining bun halves and press gently to secure the layers.

    Step 4: Serving and Enjoying 

    Once assembled, dabeli sandwiches are ready to be served and savored! For the authentic street food experience, garnish each sandwich with a generous sprinkle of sev – crispy chickpea flour noodles that add a delightful crunch. Serve dabeli sandwiches hot with extra chutneys on the side for dipping, if desired. These irresistible treats are perfect for picnics, parties, or simply as a satisfying snack any time of day.

    Variations and Tips: 

    • For a twist on the classic recipe, try substituting the potato filling with paneer (Indian cottage cheese) or mixed vegetables for a vegetarian option.
    • Experiment with different types of chutneys, such as mint chutney or to customize the flavor profile according to your preference.
    • To make dabeli spicier, add chopped green chilies or a dash of chili powder to the potato filling.
    • For a richer taste, spread a layer of butter on the toasted buns before assembling the sandwiches.

    Benefits of Dabeli: 

    • Dabeli is a wholesome snack that provides energy and satisfies hunger cravings, making it ideal for a quick meal or on-the-go snack.
    • Potatoes, the main ingredient in dabeli, are a good source of carbohydrates, fiber, and essential nutrients like vitamin C and potassium.
    • The combination of spices in dabeli masala not only enhances the flavor of the dish but also offers various health benefits, including aiding digestion and boosting metabolism.

    FAQs (Frequently Asked Questions):

    Q: Can I make dabeli masala in advance?

    A: Yes, you can prepare dabeli masala in large batches and store it in an airtight container for future use. This allows for quick and convenient assembly whenever the craving strikes.

    Q: Can I adjust the spice level of dabeli according to my taste preferences?

    A: Absolutely! Feel free to adjust the amount of dabeli masala or add more/less chili powder to suit your preferred spice level. You can also control the heat by choosing mild or spicy chutneys.

    Other Recipes on Manjula’s Kitchen (H2)

    If you’re looking to explore more Indian recipes, appetizers, beverages, and desserts, be sure to check out the following links on Manjula’s Kitchen. Here are some links to recipes on Manjula’s Kitchen official website:

    Paneer Tikka Masala Recipe

    Chana Chaat (Spicy Chickpea Salad) Recipe

    Pav Bhaji (Spicy Vegetable Hash with Buns) Recipe

    Raj Kachori (Crunchy Chaat) Recipe

    Vegetable Biryani Recipe

    These recipes should offer you a flavorful experience straight from Manjula’s Kitchen.

  • Sarson Ka Saag – Mustard Greens with Spinach

    Sarson Ka Saag – Mustard Greens with Spinach

    Sarson Ka Saag, mustard greens with spinach is a healthy and easy to prepare dish. Sarson ka saag is a all time favorite punjabi dish. Traditionally this is served with makki ki roti (maize flat bread) and gur (unrefined cane sugar).

    • 4 cups packed mustard leaves chopped (sarson)
    • 4 cups packed spinach leaves chopped (palak)
    • 1 tablespoon ginger finely shredded
    • 2 green chili chopped (adjust to taste)
    • 1 teaspoon salt
    • 1/2  teaspoon turmeric
    • 1/4 cup corn flour (maki ka atta, maize)
    • 4 tablespoons ghee/ clarified butter

    For seasoning

    • 2 tablespoons ghee/ clarified butter
    • 1/2 teaspoon cumin seeds
    • 1/8 teaspoon asafetida (hing)
    • ¼ teaspoon red chili powder

    1. Mix corn flour with ½ cup of water and keep aside.

    2. In a heavy bottom pan boil the mustard, and spinach leaves, 4 tablespoons ghee/ clarified butter, salt, turmeric, ginger and green chili with one cup of water over medium high heat.

    3. After greens come to boil cover the pan and turn heat down to medium. Cook for approximately 30 minutes; stir 3-4 times in between. Greens should be well cook and mushy; they will become about 1/3 in volume.

    4. Add corn flour mixture and mix it well and let it simmer for about 20 minutes. Stir 3-4 times in between. Saag should be cook well all the ingredients nicely integrated together.

    5. For seasoning heat the ghee/ clairfied butter in small pan, ghee should be moderately hot. Add cumin seeds they should crack right a way. Add asafetida and red chilies stir for few second and add to the saag. Mix it well.

    6. Sarson ka saag is ready. Serve hot with maki ki roti, naan or Thandoori Roti.

    saag
    Indian

  • Eggless Whole Wheat Coconut Cookies

    Eggless Whole Wheat Coconut Cookies

    These Whole Wheat Eggless Coconut Cookies are an absolute delight to have as a snack and goes best with a cup of afternoon tea or coffee. They are vegan, healthy and a better alternative to the regular cookies.

    • 1/2 cup Wheat Flour
    • 1/4 cup Sugar
    • 1/4 cup Unsweetened Dessicated Coconut
    • 1/4 cup Unsalted Butter, softened
    • A pinch of Salt
    • 1/2 tsp Vanilla Essence
    • 1 tbsp Milk or as needed
    • 1.5 tbsp Unsweetened Dessicated Coconut for garnish

    1. Grind the sugar into a fine powder and set aside.

    2. Preheat the oven to 180 degree C.

    3. In a mixing bowl, add the butter and powdered sugar and mix it until light and creamy.

    4. Add the vanilla and salt and combine.

    5. Now add the wheat flour and coconut to it and mix everything.

    6. Then sprinkle the milk little by little over it and mix well to make smooth dough.

    7. The dough should be very soft.

    8. Divide the cookie dough into 10 – 12 round balls and flatten them with your palms to shape the cookies.

    9. Dip the top side of the cookies into the coconut and place them on a baking tray spacing about 1 inch apart.

    10. Bake the cookies in the preheated oven for 18 minutes at 180 degree C.

    11. Remove them from the oven and let them cool down for 2 – 3 minutes.

    12. Place them on a wire rack and allow them to cool.

    13. They will be soft when taken out, but will firm up once they cool.

    14. Store in an airtight container.

    Snack
    Indian

  • Beet Soup meets Sambar

    Recipe submitted by Adelina Srinivasan

    Beet Soup meets Sambar

    Beet Soup meets Sambar is an east European Soup with South Indian character. Though spices are used with shyness in this part of the world (Moldova), soups are staples at almost every lunch and dinner. My father loves filling a spoon with sambar powder, and mixing it with any soup my mother makes. Despite the fact that we tell him it needs to cook a bit, he says: “ It loses its flavor” Laughing!!!

    I am visiting Moldova now and certainly part of my luggage was occupied with spices. For Father’s Day I made a “proper Borsch” with my freshly brought Sambar powder. Did he love it? He devoured it with such slurp!

    • 6-7 cups hot water
    • 2 cups cabbage, chopped
    • 3 large potatoes, diced
    • 1 large carrot, sliced
    • 1 large beet, diced
    • 1 medium onion, finely chopped
    • Oil for frying
    • Salt
    • couple of bay leaves
    • 1 tablespoon sambar powder
    • 3 chopped tablespoons parsley
    • Sour cream for serving

    1. Heat oil in a heavy bottom pan.

    2. Add onion and saute till golden brown

    3. Add the cabbage, potatoes, carrots and beets. Fry for about 4-5 minutes on medium heat till slightly tender, mixing every now and then.

    4. Pour the hot water over, add the salt, bay leaves, cover with a tight lid and let simmer till the veggies are tender.

    5. Add the Sambar powder and simmer for a couple of more minutes till all flavor is incorporated.

    6. Remove the bay leaves, garnish with parsley, and serve hot.

    7. Add a dollop of sour cream – it pairs very well.

    Father’s Day Note:

    My father was born during the World War 2, lost his father at war, and knew hardship in his life. With a large family and siblings to care for, he often tells us to appreciate what we have, for there is worse out there. He built our house with his own hands, and hundreds of more, since he was a carpenter/builder all his life.

    He built a life out of nothing…and we all owe him the wisdom he passes to us.

    Soup
    Indian

  • Masala Zucchini

    Masala Zucchini

    Masala Zucchini has a nutty and spicy flavor. It's great as a side dish. For this recipe, I used a popular Bengali spice mixture known as punch poran. Punch poran is a blend of five spices which gives a very unique flavor to Zucchini.

    • 2 zucchini large size with skin, sliced in 1/2 inch thick. This will make about 4 cups of sliced zucchini
    • 1 tablespoon oil
    • 1/2 teaspoon cumin seeds (jeera)
    • 1/4 teaspoon fenugreek seeds (Methi dana)
    • 1/4 teaspoon mustard seeds (rai)
    • 1/4 teaspoon fennel seeds (saunf)
    • 1/4 teaspoon nigella seeds (kalonji)
    • 2 whole red chilies
    • 1/4 teaspoon red chili powder
    • 1/4 teaspoon turmeric (haldi)
    • 1/2 teaspoon heaping salt
    • 1 teaspoon sugar
    • 1/2 teaspoon mango powder (amchoor)
    • 1 teaspoon lemon juice

    1. Mix the first 5 spices to make Punch Poran cumin, fenugreek, mustard, fennel, and nigella seeds. Set aside.

    2. Heat the oil in a flat sauce pan over medium high heat. When oil is moderately hot add the spice mix as cumin seeds and mustard seeds crack add whole red chili stir for few seconds. Add turmeric, red chili powder and salt stir and add zucchini.

    3. Stir fry for about 1 minute lower the heat to low medium, and cover the pen. Let it cook for about 2-3 minutes, doing this zucchini will leave the moisture that will help to stir fry them.

    4. Remove the cover bring the heat to medium high and stir fry for about 3-4 minutes. Zucchini should be tender not mushy.

    5. Add sugar, mango powder and lemon juice, stir and mix it well. Turn off the heat Masala  Zucchini is ready to serve.

    6. Serve Masala Zucchini with roti, paratha or any bread. This also good with rice.

    Notes

    1. First 5 spice mix cumin, fenugreek, mustard, fennel, and nigella seeds known as Punch Poran. You can make your own mix or buy the mix in Indian grocery store.
    2. This recipe works best with large and firm zucchini.

     

    Variations

    You can also use bottle gourd (in Hindi it is known as lauki, or ghia) but do peel the skin before slicing and slice them about the same size.

    vegan
    Indian

  • Vegetable Frankie – Kathi Roll

    Vegetable Frankie

    Frankies are also known as Kathi Rolls or you may call it wrap. This is a popular Mumbai street food. Frankies are perfect meal for any time, or on the go even as a lunchbox option. These are great vegan treat.

    Roti

    • 3/4 cup all-purpose flour (plain flour, maida)
    • 1/4 cup whole wheat flour
    • 1/4 tsp salt
    • 1 tbsp oil
    • 1/3 cups water use as needed

    Also Need

    • 1/4 cup flour for rolling
    • 1 tbsp oil for brushing Frankies

    Filling

    • 2 cups cabbage thinly sliced
    • 1 cup carrot shredded
    • 1/2 cup green peas
    • 3/4 cup potatoes mashed
    • 1/2 red bell pepper thinly sliced
    • 1 cup tomato chopped
    • 1 tsp finely shredded ginger
    • 1 green chili finely chopped
    • 2 tbsp cilantro chopped
    • 2 tbsp oil
    • 1 tsp cumin seed
    • 1 tsp salt
    • 1/2 tsp garam masala

    For Filling

    1. Heat the oil in sauce pan over medium high heat. Test the heat by adding one cumin seed to the oil; if the seed crack right away oil is ready. Add cumin seeds as seeds crack add the ginger, cilantro and green chili, stir for few seconds.

    2. Add tomatoes, and salt cook until tomatoes are tender this will take about 3-4 minutes.
    3. Reduce the heat to medium and add cabbage, carrot, green peas, and bell pepper cook until vegetables are tender not mushy stir vegetables occasionally this should take 5-6 minutes.
    4. Add potatoes to the vegetables mix it well. Turn off the heat and mix the garam masala. Filling is ready. Set it aside.

    For Roti

    1. In a bowl mix whole wheat flour, all purpose flour, salt and oil. Add water to make firm and smooth dough, adjust the water as needed.

    2. Knead the dough on a lightly oiled surface. Dough should not be sticking to the fingers. Cover the dough and let it rest for about 10-15 minutes.
    3. Knead the dough again and divide into 6 equal parts. Take one part of the dough and press it both sides in dry flour this will help rolling. Roll it thin into about 9” diameter. If the dough sticks to the rolling pin or rolling surface, lightly sprinkle the dry flour.
    4. Heat the skillet over medium high. Checks the skillet if it is hot enough. Sprinkle few drops of water over the skillet, water should sizzle. Skillet should not be smoking.
    5. Place the roti over skillet for about half a minute, roti will change in the color lightly and puff different places. Flip the roti over, and lightly press, flip it again roti should have light golden color on both sides.
    6. Remove the roti from the skillet. Roti is ready. Make all the rotis, cover and set it aside.

    Assembling the Frankie

    1. Take one roti and put it over a flat surface. Put about ¼ cup of vegetable length wise leaving about 1-1/2 inch from the top and fold it tightly like burrito. Lightly brush the oil both sides of wrap.

    2. Heat the skillet over medium heat. Place the Frankie over skillet and lightly brown both sides to nice and crispy.

    Serve with Cilantro Chutney or Tamarind Chutney 

    Suggestions

    Prepare the roti and filling in advance; prepare the Frankies when ready to serve.

    You can also use thin tortilla instead of roti for this recipe, uncooked tortilla works well.

    Enjoy!

    Main Course
    Indian

  • Very Berrilicious Salad

    Recipe submitted by Sherri Williams

    Very Berrilicious Salad

    Very Berrilicious Salad is very easy to make and all the fruit make it very sweet and delicious.

    • 1/2 pt strawberries, fresh & sliced
    • 1/2 pt blackberries, fresh
    • 10-12 oz spring salad mix
    • 3 oz goat cheese, crumbles
    • 1 lg shallot, thinly slices
    • 4 oz almonds, cranberry & sesame clusters

    Strawberry Vinaigrette

    • 1/3 cup extra virgin olive oil
    • 4 Tbsp red wine vinegar
    • 2 Tbsp strawberry preserves
    • 1 tsp dijon mustard
    • 1/2 tsp french herbs
    • 1/4 cup water-optional
    • sea salt & course ground pepper to taste

    1. Arrange salad on platter.

    2. Mix vinaigrette.

    3. Dress salad with vinaigrette right before serving.

    Salad
    Indian

  • Tropical Spring Salad with Mango Orange Dressing

    Recipe submitted by Divya Ashok

    Tropical Spring Salad with Mango Orange Dressing

    Tropical Spring Salad with Mango Orange Dressing is a yummy healthy spring salad with a homemade dressing that tastes awesome and is totally loved by kids for its Mango flavor.

    • 2 Cup  Organic Spring Mix
    • 1 Cup  Radish, thinly sliced
    • 1 Cup  Avocado, thinly sliced
    • 1 Cup  Carrot, thinly sliced
    • 1 Orange Peeled & sectioned
    • 7-10 Asparagus, Chopped 1″ cut
    • Salt pinch
    • 1 tbsp  lemon juice
    • 2 tbsp  Walnut (Optional)

    Mango Orange Dressing:

    • 1 Mango
    • 3/4 Cup Orange juice
    • 1 tbsp Orange zest
    • 2 tbsp Sugar

    1. Preheat the oven to 350F. Grease a baking pan with cooking spray. Add the chopped Asparagus with a dash of salt and pepper. Keep it in the oven for 20 mins.

    2. Add the chopped Radish to a big bowl.

    3. Add Sliced Avocado to it.

    4. Now add the thinly sliced Carrots.

    5. Next add the peeled & sectioned Oranges.

    6. Then add the Spring Mix.

    7. Add the oven cooked tender Asparagus.

    8. Mix it well with a pinch of Salt, Lemon juice & Walnut.

    9. Blend the chopped Mango along with the Orange juice, Orange Zest & Sugar in a blender until a smooth creamy texture is obtained.

    10. Spread 1/4 cup dressing in a plate. Add the salad on top and serve.

    Salad
    Indian

  • Kale and Tofu Salad

    Kale and Tofu Salad

    This delicious Kale and Tofu salad with apple wedges, cranberries and ginger dressing will compliment any meal. This salad is nutritious, healthy, tasty and full of flavor.

    • 2 cups Kale stalks removed and leaves thinly sliced
    • Approx. 5 oz firm tofu in small cubes, pat dry, this will make about 1 cup
    • 1/2 apple thin sliced makes about 1/2 cup of sliced apple
    • 1/2 cup cucumber cubed in small pieces
    • 2 tablespoons dry cranberry
    • 2 tablespoons sliced almonds toasted
    • 1-1/2 tablespoon olive oil divided
    • 1 tablespoon ginger juice
    • 1 teaspoon lemon juice
    • 1/2 teaspoon salt
    • 1/4 teaspoon black pepper
    • 1/2 teaspoon sugar

    1. Pet dry the tofu well, heat ½ tablespoon of oil over medium heat in a small frying pan and stir fry cubed tofu until it is light brown. Let it sit until tofu is at room temperature before adding to the salad.

    2. For dressing! In a small bowl add remaining oil, ginger juice, lemon juice, black pepper, salt and sugar, mix it well.

    3. In a bowl add the kale, and pour the dressing over kale rub until the kale starts to soften. It will take about 1-2 minute. Let it sit for about 15 minutes, kale is nicely marinated.

    4. In a salad bowl add kale, tofu, apple, cucumber and cranberries toss it well.

    5. Add the sliced almonds for a nice crunch.

    You will sure enjoy this kale salad for a light and healthy side dish.

    Salad
    Indian

  • Melt in your mouth Ratatouille

    Recipe submitted by Roxanne

    Melt in your mouth Ratatouille

    This is my recipe by Ratatouille. My quick & easy two-step process may seem like overkill to you, but the trick is to get the veggies so melty and herb-infused that an eggplant hater can’t detect the texture and falls in love with the flavor. Simmering on the stove-top just doesn't quite do it.

    • 2-3 cups eggplant (chopped)
    • 2-3 cups Zucchini (chopped)
    • 2-3 cups Tomatoes (chopped)
    • 1 cup Red Onion (chopped)
    • 1 cup Red Bell Pepper (chopped)
    • Italian flat leaf parsley (half bunch)
    • Basil, thyme, rosemary, and garlic – season to your taste
    • 1 large can diced tomatoes and one small can tomato paste
    • 1/2 cup grated parmesan
    • 1/2 – 1 cup  crimini mushrooms – whole
    • 1/2 – 1 cup carrots (chopped)
    • lemon zest

    1. Chop everything and combine the veggies (with the can of diced tomatoes) in a Big Deep Saucepan with the herbs (except the parsley).

    2. Cover and simmer until al dente.

    3. Stir in the tomato paste and parsley.

    4. Pour the whole mix into a deep baking dish. Cover with foil.

    5. Bake in 375 F oven for about 35 minutes.

    6. Uncover and sprinkle with parmesan.

    7. Bake until the parm is bubbling.

    vegan
    Indian

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