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.