High Protein Mexican Rice

 

INGREDIENTS:

Kidney Beans - 40 gms

Basmati Rice - 1/4 cup

Garlic - 2 to 3 no.s

Red and Yellow Bell Pepper - 1 cup chopped

Spring Onion - 1/2 cup chopped

Corn - 1/4 cup

Tofu/Low fat Paneer - 50 gms

Tomato - 2 medium sized

Chilli Flakes - 1/2 teaspoon

Chilli powder - 1/2 teaspoon

Black pepper powder - 1/4 teaspoon

Oil - 2 teaspoon

METHOD:

1. Soak rajma/kidney beans overnight. Next day, pressure cook it. 

2. Cook Basmati rice and keep it aside. Stir fy tofu or low fat paneer , with 1 teaspoon of oil in a pan.

3. Chop tomatoes and puree it. In a pan, add 2 teaspoon of oil. Then add garlic and spring onions and fry for sometime. Then add, bell pepper,corn , salt and sprinkle some water and cover and cook for 5 minutes.

4. Now add pureed tomato.Also add salt, chili powder, chili flakes and black pepper powder. Keep sauteing for sometime, till the tomato puree thickens . 

5.  Now add the cooked rice, stir fried tofu, cooked kidney beans to the tomato puree and mix well. Keep the flame in low, so the contents doesnt get over cooked . 

6. Switch off the stove. High protein mexican rice is ready. Serve with cucumer raita or greek yogurt.

SEE ALSO:  Arisi paruppu saadham , Beetroot peas pulao, Capsicum Rice

Brinjal Gravy (For Biryani)

 

INGREDIENTS:

Brinjal - 250 gms

Sambar powder - 2 teaspoon

Tamarind - small gooseberry sized

Salt - As required

Oil - 2 teaspoon

TO ROAST AND GRIND:

Sesame seeds - 2 teaspoon

Peanuts- a handful

Black Pepper - 1/2 teaspoon

Cumin seeds - 1 teaspoon

Oil - 3 teaspoon

METHOD

1. Cut brinjal in to pieces and soak them in water and keep aside. Soak goose berry size tamarind in 1/4 cup of water.

2. In a small pan, add 3 teaspoon of oil and add the items mentioned in the "roast and grind" section. roast them, till they change colour.

3. Grind the above roasted ingredients to a smooth paste by adding some water.

4. In a large pan, add 2 teaspoon of oil. Add the brinal pieces. Also add required salt and 2 teaspoon of sambar powder. Also add the soaked tamarind water.

5. Cover and cook the brinjal till they are soft . Now add the paste, prepared in step 3 . Mix well and cook open in simmer mode for 5 minutes with occasional stirring of the contents, to avoid getting burnt.

6. Switch off the stove and sprinkle some asafoetida powder. Brinjal gravy is ready. This gravy tastes best, if it is paired with veg biryani . But it can also go well with plain white or rotti.

SEE ALSO: VegFriedRice , Foxtailmilletbiryani , PotatoCapsicumpulao

Green gram, Red lentil Dosa

 

Serves : 5 to 6 no. of dosas

INGREDIENTS:

Green gram - 1/4 cup

Red lentil - 1/4 cup

Poha (Thin) - 1/4 cup

Bengal gram - 2 teaspoon

Cumin seeds - 1 teaspoon

Fenugreek seeds - 1/2 teaspoon

Salt- 1//2 teaspoon

Chilli Flakes - 3/4 teaspoon

METHOD:

1. Soak green gram, red lentil, bengal gram, cumin seeds and fenugreek seeds overnight.

2. Soak poha for 20 minutes.

3. Grind them all together with required salt. Add water to dosa batter consistency. Finally add some chilli flakes to the batter and mix well.

4. Heat iron tawa and add batter to the tawa and spread it evenly. Cook on both sides. Serve with any side dish or just with curd and podi.

SEE ALSO: Dosai/IdlyPodi , TomatoOnionChutney

Moong dal Raagi Dosa

 Try this instant, no fermentation, no rice, protein and calcium rich dosa made with ragi flour ( finger millet flour) and moong dal ( split yellow lentils) .

INGREDIENTS:

Yellow lentil ( Moong dal) - 1/2 cup

Raagi flour (Finger millet flour) - 1/2 cup

Ginger - 1/2 inch sized chopped

Green chillies - 2 no.s chopped

Cumin seeds - 1 teaspoon

Salt - 1/2 teaspoon

METHOD:

1. Wash and soak moong dal( Yellow lentils split) for 1 hour. 

2. In a mixer , grind soaked moong dal, along with green chillies, ginger, cumin seeds and salt in to a paste.

3. Now add raagi flour to it and grind again, until the contents are mixed well. Now transfer the contents to a bowl, and add some water to get dosa batter consistency. 

4. Heat iron tawa, and make dosa,  as you make regular dosa. These dosas goes well with coconut or peanut chutney.

SEE ALSO:  Peanut chutney, Peanut chutney(another version)

Tofu Salad

 

INGREDIENTS:

Tofu - 100 gm

Carrot - 1/4 cup grated

Corn - 1/4 cup

Capsicum - 1/3 cup chopped

Oregano - 1 teaspoon

Chili flakes - 1/2 teaspoon

Salt - as required

Black pepper powder - 1/4 teaspoon

Greek Yogurt -  100 gm

Oil - 1 teaspoon

METHOD:

1 In a tawa, add some oil. Then add tofu pieces and fry for some time in medium flame. Now add grated carrot, chopped capsicum . Sprinkle some water and fry for 3 to 4 minutes. Now add corn. I used ready to eat corn and it requires no cooking . Stir fry for some more time. Add some salt, pepper powder and chilli flakes.

2.  In a bowl, take 100 gm of  greek yogurt. Add some oregano flakes and mix well. Also add the above tofu and veggies and mix well. Tofu salad is ready ! . Have it as a evening snack or along with your breakfast or dinner.

Masoor Dal( Red Lentil) Dosa

  Here is a breakfast which is healthy and protein rich and you can make it in just 15 minutes . 

Preparation time: 15 minutes

Serves: 8 no. of  dosas

INGREDIENTS:

Masoor dal(Red Lentil) - 200 gms

Tomato - 1 medium sized

Kashmiri dry red chilli - 2 ( You can use any dry red chilli. Adjust as per your spice level)

Garlic - 1 no.

Ginger - 1 inch sized

Cumin Seeds - 1 teaspoon

Salt - 3/4 teaspoon

METHOD:

1.  Wash masoor dal well for 4 to 5 times , until the water is clear. Then soak masoor dal, chopped tomato, garlic, dry redchilli in hot water for 15 to 20 minutes. Then grind it along with ginger, cumin seeds by adding little water. The batter should not be very thin and should be like dosa batter or even slightly thicker than dosa batter is also ok.

2. Heat a iron skillet, and make dosas. Serve with any tangy chutney or side dish of your choice.

Jowar/Sorghum Dosa

  Jowar/Sorghum is a fiber rich millet . Jowar is loaded with protein, carbohydrates  and dietary fiber  which promotes growth  and development, it is an ideal cereal in Weight Watcher’s diet and also regulates diabetes. Imbued with immense amounts of calcium, iron, phosphorus, potassium, and sodium, these minerals fortify the bones, strengthen immunity, and keeps diseases at bay. Apart from this, jowar also contains a notable amount of vitamins  thiamine , niacin, folate and riboflavin which are known to boost overall health .

  I have made dosa using jowar, urad dal . This is a simple fermented dosa recipe and taste very good .

YIELDS : 9 to 10 dosa

INGREDIENTS:

Jowar /Sorghum  - 200 gms

Whole white urad dal - 100 gms

Fenugreek seeds - 1 teaspoon

Salt - 3/4 teaspoon

METHOD:

1. Wash  Jowar and Urad dal separately.  Soak jowar along with fenugreek seeds in cold water for about 7 to 8 hours. Soak Urad dal separately in another bowl of cold water for about 3 to 4 hours. 

2. Grind Urad dal first in the mixer . Then grind jowar well and mix it with urad dal batter. Add 3/4 teaspoon of salt. Mix well. Batter should be at the consistency of a normal dosa batter .

3. Keep it aside to ferment for overnight. Next day, heat the iron pan, take a ladle of batter and spread it on the pan. Apply oil and cook well.

 

Coconut milk Murukku

 

YIELDS : Approx 40 no.s of Murukku

INGREDIENTS:

1 cup - 240 ml

Rice flour - 4 cups

White Urad dal( Whole) - 1 cup

White sesame seeds - 2 teaspoon

Idly Rice - 2 teaspoon

Pottu kadalai/Roasted gram - 2 teaspoon 

Coconut milk - 1 cup

Butter - 50 gm

Salt - as required

Oil - For deep frying

METHOD:

1. Dry roast Urad dal in a pan , in medium heat , until you get a nice aroma  and they are hot to touch . Keep it aside.

2. In the same pan , keep the flame slightly more and  dry roast idly rice , until they slightly puffs up. Keep it aside.

3. In the same pan, dry roast pottukadala in low flame, until they are hot to touch.

4. Allow the dry roasted ingredients to cool for sometime. Then grind it in to the mixie jar in to a fine powder.

5. Now use a sieve and sieve the above flour, to remove any ungrinded particles. This step is very important because, if the flour is not fine , then while deep frying the murukku, chances are that the particles may burst and cause injury. 

6. Now mix the above flour with rice flour. Now add sesame seeds, salt and butter. Mix well. Now add 1 cup of thick coconut milk and mix with flour. Add water gradually, to form a smooth and firm dough. 

7. Keep the dough, covered with damp cloth all the time. Now, Heat sufficient oil in the pan . Use murukku maker and add any pattern disc of your choice and start making murukku. Keep the flame in medium, and cook until it turns slightly golden. Store in an airtight container. It will stay good for a week. 

Bombay Chutney

  I happen to know about this chutney through one of my friend. I don't know why it got this name. It is made with besan(chickpea flour) , onion , tomato and spices. It gives a taste of potato gravy, without any potatoes. This chutney goes as side dish well with Idli, Dosa and Chappathi. Do try and see. 

INGREDIENTS:

Besan Or Chickpea Flour- 2.5 tablespoon

Onion- 1/2 cup Finely chopped

Tomato - 1 medium size finely chopped

Green Chilli - 1 finely chopped

Ginger - 1 inch sized grated

Curry leaves - as required

Turmeric Powder - 1/2 teaspoon

Salt- As required

Coriander Leaves - For Garnishing

Asafoetida Powder - a pinch

Oil - 1 tablespoon

Mustards Seeds - 1/2 teaspoon

Cumin Seeds -1/2 teaspoon

Urad dal - 1/2 teaspoon

METHOD:

1. In a pan, dry roast  Chickpea flour in medium flame for 5 minutes, until it changes to slightly brown in colour. Remember to keep stirring constantly, as the flour may get burnt very easily. 

2.  Transfer it into a bowl, add water and mix well without any lumps and keep it aside. 

3.  Chop Onion, Tomato, Green chill and grate ginger and keep it aside.

4. In  a pan, add a tablespoon of oil. Add mustard, cumin, urad dal and curry leaves. Once urad dal is roasted, add green chili  and grated ginger .

5. Now add chopped onions and fry till they turn translucent . No need to fry for too long.

6. Now add chopped tomatoes, turmeric powder and salt. Stir fry for few minutes, till the tomatoes turn soft.

7. Add 1/2 cup of water . Once it starts to boil, add the chickpea flour paste which you prepared in step 2. Also add another 2 cups of water and keep stirring continuously in medium flame. The mixture slightly gets thick and turn in to a porridge consistency. Switch off the stove. Add coriander leaves and a pinch of asafoetida powder. Bombay chutney is ready. Serve with idli, dosa or chappathi.

High Protein Veg Gravy with Spiced Rice

 

VEG GRAVY:

INGREDIENTS:

Mixed Vegetables - Carrot, broccoli , red pepper, yellow pepper ( Any vegetables of your choice)

Garlic - 3 no.s

Tofu - 100 gms

Tomato - 1 large ripened

Black pepper powder - 1/4 teaspoon

Paprika / Kashmiri chili powder - 1/2 teaspoon

Chili Flakes- 1/4 teaspoon

Oregano - 3/4 teaspoon

Salt - as required

Oil - 2 teaspoon

METHOD:

1. In a pan, take some oil. Add all the vegetables , little salt and pepper . Sauté for sometime and add little water, cook covered and keep it aside.

2. In a mixer, add 100 gm tofu ( I used dry firm tofu), tomato, garlic and grind in to a smooth fine paste by adding little water.

3. In a pan, add little oil, Now add the paste which you prepared in step 2 . Also add black pepper powder, paprika, oregano powder and mix well and let it cook in simmer mode for 5 minutes. 

4. Now add cooked vegetables to the gravy. Adjust salt as per your taste. Tofu veg gravy is ready.

ONION RICE:

INGREDIENTS:

Basmati Rice - 50 gms

Onion - 1/4 cup chopped fine

Cumin seeds- 1/4 teaspoon

Garlic - 2 no's

Salt- as required

Black Pepper powder - 1/4 teaspoon

Chili flakes - 1/4 teaspoon

Oil - 1 teaspoon

1. Cook basmati rice and keep aside.

2. In a pan, add oil. Add garlic and fry for sometime.

3. Then add onion , cumin seeds and fry , till onions turn translucent. Then add salt, black pepper powder, chili flakes.

4. Add cooked rice to it and mix well . Onion Rice is ready.