Mixed Vegetable Paratha

Mixed vegetable parathas are nutritious and filling too.They have a number of vegetables added in it.Its a whole some food for kids and adults too. In this recipe,a few easy steps have been used in the filling so that it is easy to stuff into the dough and roll out. The filling, more over should contain minimum moisture in it.Makes about ten to twelve parathas.

Ingredients (For the Filling)	Quantity
Boiled Mashed Potato	1 cup
Finely Chopped Cabbage	¼ cup
Finely Chopped Capsicum	¼ cup
Finely Chopped Cauliflower	¼ cup
Finely Chopped French Beans	2 tbsps
Grated Carrot	¼ cup
Mashed Peas	3 tbsps
Pureed Tomato	from one tomato
Chopped Cilantro (Coriander Leaves)	1 tbsp
Ginger Garlic Paste	1 tsp
Green Chilli Paste	1 tsp (or according to taste)
Turmeric Powder	½ tsp
Cumin Seeds (Jeera)	½ tsp
Garam Masala Powder	1 tsp
Dhania, Jeera Powder (Coriander, Cumin)	1 ½ tsp
Water	2 tbsps
Oil	1 tbsp
Salt	to taste

Method for the filling

1. Take a pan and add oil and heat it.Add the cumin seeds and fry.


2. Add ginger garlic paste and green chilly paste and fry.


3. Add the cabbage, cauliflower, beans, mashed fresh peas, carrot and mix them.


4. Then add turmeric powder, salt, garam masala powder, dhaniya jeera powder and the mashed potato and mix well.


5. Now add the tomato puree and mix all the ingredients well and cook till the moisture in the filling evaporates and it is almost dry.Add the chopped coriander leaves and mix.


6. Cool it and make about twelve balls of the mixture and keep it aside.

Ingredients for the dough	Quantity
Whole Wheat Flour	2 ½ cups
Water	enough to make dough
Salt	to taste
Oil	to make parathas

Method

1. Mix all the above ingredients except the oil and make a soft but stiff dough and leave it aside for nearly and hour or more.


2. Make about ten to twelve balls.

Method for making the parathas

1. Take a flat thick pan and heat it.


2. Roll out a ball of the dough on a floured board into a small circle and place a ball of the filling and cover it from all the sides with the dough to make a ball.
   
3. Roll out this stuffed ball gently into a circle of about 6inches in diameter and place it on the hot pan.


4. Cook the paratha on medium heat on both sides by adding a little oil on the edges.Use as less oil as possible.


5. Remove from heat and repeat with the rest of the dough.


6. Serve hot with boondi raita or any other raita.Raita is curd based. This paratha does not require any other side dish because it by itself tasty and sumptuous.

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Whole Wheat Mixed Vegetable Pulav

Whole wheat is nutritious and is used widely in making breads, chappatis etc. Whole Wheat in the broken form is equally good. Preparations from this is excellent substitute for rice and is very good for diabetics. When vegetables and sprouts are added, it becomes loaded more with nutrients. Recently, I happened to eat this delicious preparation at my sister's house.So I thought I should share it. I am sure many of you may know the method of cooking this dish but this is for beginners who want some different recipe.

This dish can be cooked either in the pressure cooker or in a pan which will take a longer time to cook. Even this can be cooked faster in the microwave. If you are in hurry, pressure cooker is the answer. Th amount of oil used is less too. This can also be prepared in the South Indian way as upma. For gluten free recipe broken rice can be used instead of wheat. This can be taken as a breakfast food or as main meal.

Recipe serves four people.

Ingredients	Quantity
Broken Wheat	1 cup
Chopped Cabbage	2 tbsps
Chopped French Beans	2 tbsps
Chopped Cauliflower	½ cup
Chopped Carrots	2 tbsps
Chopped Capsicum	2 tbsps
Fresh Peas	3 tbsps
Sprouts	¼ cup
Sweet Corn	2 tbsps
Chopped Tomatoes	½ cup
Chopped Onions	½ cup or less
Ginger Garlic Paste	1 tsp
Chopped Green Chillies	1 tbsp
Chopped Cilantro (Coriander Leaves)	1 tbsp
Mustard Seeds	1 tsp
Cumin Seeds (Jeera)	1 tsp
Turmeric Powder	½ tsp
Water	1 ¼ cup
Oil	1 ½ tbsp
Salt	to taste

Method

1. Roast the broken wheat in a pan for a few minutes and keep it aside.


2. Take oil in pressure cooker and heat it.


3. Add the mustard and cumin seeds and fry till the mustard seeds splutter.


4. Add the ginger garlic paste and onions and fry till they are light brown. Then add the green chillies, vegetables, corn, sprouts and fry till they are half cooked.


5. Now add the tomatoes,salt turmeric powder and mix well.Let the tomatoes cook well and add the roasted broken wheat and mix well and add water to cook.


6. Close the pressure cooker and let the pulav cook till two or three whistles.It you are cooking outside in a pan ,more water will be required.


7. When the pressure cooker cools down, serve this delicious pulav in a serving bowl and garnish it with chopped cilantro or coriander leaves.

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Mangalore Buns (Fried Banana Buns)

These buns I tasted when we were on a trip to Mangalore and other nearby places. On the way we stopped at a restaurant for tea and snacks. Here we ordered for a typical Mangalorean dish and these buns were served to us. They were in the shape of puris and slightly sweet. The combination they served with these buns was excellent. Coconut chutney and vegetable kurma were the accompaniments. We enjoyed them and the restaurant manager even gave us the recipe! Kids will relish it.

This recipe makes about three to four buns.

Ingredients	Quantity
Plain Flour (Maida)	1 cup
Ripe Banana	1
Curd	½ Cup
Powdered Sugar	4 - 5 tbsps
Cumin Seeds	1 tsp
Baking Soda	½ to ¾ tsp
Salt	to taste
Oil	for deep frying

Method

1. Mash the ripe banana very well.


2. Mix this banana with maida and other ingredients except oil in a bowl till it forms a soft and firm dough.Here instead of water, curds have been used. Use only required amount of curds to make the dough.


3. Cover the bowl and keep it overnight for four to five hours to ferment.


4. Heat oil in a pan.


5. Make equal sized balls of the dough and keep it aside.


6. Take one ball at a time and flatten it on our greased palm and then and roll it on a floured surface into a circle like a puri.


7. Drop this into the hot oil and fry on both the sides till golden brown in colour.Repeat this procss with the rest of the balls.


8. Serve these Mangalore buns with coconut chutney anf vegetable kurma.

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Spicy Kanjivaram Idlis

This special variety of idli is from Kanchipuram,South India.I remember when we were young,we often used to visit the Sri Parthsarathy Temple,in Chennai.We,as kids,longed to buy and eat from the prasadam counter their famous "pulihodari" and " kanchipuram idli" after finishing our prayers.I therefore thought of sharing this recipe which I came across in one of my old recipe books.I made this for my family a number of times and they enjoyed it too! If you like the flavour of the spices like pepper,cumin seeds or ginger powder then you must try it.This recipe is nearly authentic but there may be some variation also.This idli was steamed as one big portion in a large plate for two hours and then cut into required shapes before serving or but we can use the idly steamer and make small idlis. This serves eight to ten piecesor more. Its gluten free too.

Ingredients	Quantity
Black Gram Dhal (Urad Dhal)	½ cup
Raw Rice	½ cup
Parboiled Rice	½ cup
Dry Ginger Powder	2 tsps
Pepper Corns	2 tsps
Cumin Seeds (Jeera)	1 tsp
Asafoetida (Hing)	¼ tsp
Curry Leaves	a few
Salt	to taste
Sesame Oil (Gingelly Oil)	5 tbsps

Method

1. Soak the dhal and rice seperately in water for two to three hours.


2. Wash them and grind the dhal to a fine paste and grind the rice coarsely and mix all of them in a container with salt. Add water if necessary for the right consistency.Keep this idli batter overnight to ferment.


3. Whenever you want to prepare idlis ,first powder coarsely the ginger powder,cumin seeds,pepper corns,asafoetida and curry leaves in a grinder and keep it aside.


4. Heat two tablespoons of oil in a pan and add it to the batter.Then add the powder of spices and the remaining three tablespoons of oil without heating and mix into the batter well.


5. Take an idli steamer and grease the moulds with gingelly oil and drop a spoonful of the mixed batter into the moulds and steam them in the pressure cooker for ten to twelve minutes.


6. Serve hot with coconut chutney.

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Curd Rice

Curd rice in summer is very welcoming because it cools you down.This is a traditional dish in South of India made during festivals and even on other days too.In Andhra it is called "dadhojanam" and in Tamil Nadu itis "tayir Sadam".It is a favourite prasadam served in most Balaji temples. There are many variations to the basic recipe. To make it more nutritious and colourful,vegetables like grated cucumber,ghrated carrots,boiled corn, sprouts, seedless grapes, pomegranate etc can be added.To make it more spicy,curd chillies and more green chillies can be added.This will be enough for three to four people.

Ingredients	Quantity
Rice	½ cup
Curds	2 cups
Milk	2 cups
Chopped Green Chillies	1 tbsp
Bengal Gram Dhal ( Channa Dal )	1 tbsp
Mustard Seeds	1 tsp
Red Chillies	1 or 2
Curry Leaves	a few
Chopped Coriander Leaves	2 tbsps
Grated Cucumber	&3189; cup
Grated Carrots	2 tbsps
Green Gram Sprouts	2 tbsps
Oil	1 tbsp
Salt	to taste
Curd Chillies (Perugu Mirapakayalu)	4 or 5

Method

1. Cook rice in a pressure cooker till it is soft.


2. Take the rice in a large bowl and cool it till it is luke warm.


3. Mash the rice a little with a potato masher so that you do use your hands.


4. Add salt,milk and curds and mix.If more milk is required it can be added.The consistency should be a litte running as the rice will absorb the liquid after some time.Also if you mix the rice when it is very hot it will absorb more liquid.


5. Add the cucumber,carrots,sprouts and a tablespoon of coriander leaves and mix.


6. Take a pan and heat the oil and add the seasonings like channa dhal,urad dhal,mustard seeds and red chillies.When the mustard leaves splutter, add the curry leaves and turn off the heat.


7. Add this seasoning to the mixed rice and mix again.


8. Fry the curd chillies seperately and keep it aside.


9. Since more milk has been added, the rice can be kept for ten to fifteen minutes outside and then kept in the refrigerator to cool.To eat it instantly only curds can be added. No need to add the milk then.


10. To serve, garnish the curd rice with chopped coriander leaves,curd chillies and grated carrots or pomegranate seeds.

NOTE
In case one does not have time to make it instantly and if you want to eat it the following day or in the evening, the same procedure can be followed but the rice will have to be mixed with only milk and only a teaspoon of curds so that it will set by the time you want it and will not get sour.Try it!

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Baked Quinoa

Tis is another variation of making quinoa.Here also the grain is first cooked and then used.This is more of Italian because it is baked with toamato pizza sauce and plenty of cheese.Tomato sauce can be made at home or can be store bought.

For Tomato Sauce

Ingredients	Quantity
Blanched Tomatoes	2
Chopped Garlic	1 tbsp
Chopped Onions	1 tbsp
Bay Leaf	1
Chopped Capsicum	1 tbsp
Pepper Powder	1½ tsp
Tomato Ketchup	2 tbsp
Sugar	1 tsp
Dried Oregano	1 tsp
Tomato Puree (optional)	¼ cup
Salt	to taste
Olive Oil	1 tsp

Method

1. Blanch the tomatoes in hot water and remove the skins.Chop the tomatoes into small pieces.


2. Take a pan and add the oil and heat it.Add the bay leaf and onions, chopped garlic and capsicum and fry.


3. Add the tomato pieces,tomato puree,sugar,pepper powder and salt and cook till the quatity becomes less.


4. Lastly add the oregano and remove from the heat.


5. Remove the bay leaf from the sauce.Keep it aside until use.

For Baked Quinoa

Ingredients	Quantity
Quinoa	½ cup
Water	½ cup
Grated Cheddar Cheese	¾ cup
Grated Parmesan Cheese	1 tbsp
Tomato Sauce (as made above)	1½ cup

Method

1. Cook the quinoa either in the pressure cooker or outside in a pan with more water. and keep it aside.


2. Take a baking dish and spread evenly half of the tomato sauce at the bottom.


3. Next spread the cooked quinoa evenly and then the remaining tomato sauce.


4. On the top spread the grated cheddar cheese and sprinkle parmesan cheese over it and bake it in a preheated oven at 250 to 300degrees centigrade first covered with aluminium foil for 15mins and remove the foil and bake it till the cheese melts and turns light brown in colour.


5. Serve it hot with garlic bread and steamed vegetables.

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Thai Vegetarian Red Curry

This is an attempt to give a recipe which is liked by many people nowadays and has a different flavour. Various vegetables are used in this recipe. One can make it with eggplants or brinjals also. Tofu and nuts like fried cashewnuts and almonds can be added to enhance the protein content. The recipe for Thai red curry paste recipe has been taken from Darlene Schmidt and adapted.

Ingredients	Quantity
Thai Red Curry Paste	3 tbsps
Lemon Grass	2 tbsps
Lime Leaves	2
Basil Leaves	a few
Carrot	1
Cauliflower Flowerlets	6
French Beans	6
Small Purple Onions	a few
Green Bell Pepper (Capsicum)	1
Spring Onions	1 stalk
Coconut Milk)	1 ½ cups
Tofu	a few pieces
Fried Cashewnuts and Almonds	a few
Salt	to taste
Cooked Basmati Rice	1 ½ cups

To make Thai Red Curry Paste

Ingredients	Quantity
Purple Onion	1
Lemon Grass	1 stalk
Red Chillies	3 (as per required spiciness)
Garlic	3 cloves
Ginger	1 inch piece
Black Pepper	½ tsp
Chilly Powder	2 tbsps
Coriander Seeds Powder	1 tbsp
Soy Sauce	1 tsp
Brown Sugar	1 tsp
Turmeric Powder	½ tsp
Coconut Milk	½ cup

Method for Paste

Put all these ingredients in a mixie and grind it into a fine paste.Ater using it if left over, you can store it in the freezer.

Method for Dish

1. Chop the carrots and capsicum to big pieces and slice the beans and spring onions.


2. Take one tablespoon of oil in large pan and add garlic in it and fry a little.


3. Add all the vegetables and a pinch of salt and stir fry.


4. Remove from the heat and place them in a bowl.


5. In the same pan add two tablespoons of oil and heat it.


6. Add three tablespoons of the Thai red curry paste and fry a little.


7. Then add the coconut milk and cook.


8. Add the stir fried vegetables,tofu pieces and mix well and cook for two or three minutes.


9. If more salt is required, it can be added.


10. Serve this spicy vegetable curry in a serving plate with hot cooked rice and garnish it with basil or coriander leaves and fried cashewnuts and almonds.

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Coconut Milk Peas Pulav

Coconut milk from fresh coconut is rich in fat but some say it does not increase cholesterol in the body. It is still under research. This recipe contains coconut milk which gives a rich flavour entirely different from the regular pulav.Peas have their own flavour but combined with coconut milk the taste is awesome.Other vegetables could be used too.

Ingredients	Quantity
Basmati Rice	1 cup
Coconut Milk	1 cup
Water	¼ cup
Shelled Peas	½ cup
Mint Leaves	4 or 5
Sliced Onions	¼ cup
Ginger Garlic Paste	1 tsp
Cashew Nuts	5
Cummin Seeds	1 tsp
Bay Leaf	1
Garam Masala Powder	½ tsp
Salt	to taste
Oil	1 tbsp

2tbsp
Method

Wash the rice, drain the water and keep it aside.Heat oil in a pan or a pressure cooker and add cumin seeds,bay leaf and cashewnuts and fry.

1. Add the ginger garlic paste and onions and fry till the onions turn brown in colour.


2. Then add the washed rice and fry till the rice is light and coated with oil.


3. Add the peas,mint leaves,garam masala powder and mix.


4. Add the coconut milk and little water if required to the rice and mix.Add the salt and cook till the rice is cooked and separate.


5. Serve hot with raita.


6. Raita is an accompaniment to pulav which is made by adding sliced onions,sprouts,tomatoes,chopped green chillies,chopped coriander leaves and salt in beaten curds.

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Rice Roti

Rice roti is a South Indian dish especially prepared in Karnataka and in some parts of Telengana. This contains nutrients from the rice and vegetables. It can be taken as a snack, breakfast food or as a main meal. The accompaniment to this dish can be coconut chutney or vegetable kurma or tomato chutney. To make it more nutritious,chopped green vegetables and sprouts can be added. Children will like it and above all it is gluten and casein free. It is easily digestable too. Try it!

Ingredients	Quantity
Rice Flour	1 cup
Water	2 ½ cup
Finely Chopped Onions	¼ cup
Finely Chopped Green Chillies	1 tbsp
Chopped Coriander Leaves	2 tbsps
Grated Carrot	2 tbsps
Cummin Seeds	2 tbsps
Salt	to taste
Oil	for shallow frying

Method

1. Heat the water in a big pan and add cumin seeds and salt.


2. When the water starts boiling, lower the heat and add the chopped onions,green chillies, coriander leaves and grated carrot.


3. Then add the rice flour slowly mixing it simultaneously with the water.


4. Take the pan from the heat and mix the contents well.


5. Cool the mixture until it is luke warm. Make four or five balls.


6. Take a greased flat pan and heat it. Put one and a half teaspoons of oil. Lower the heat.


7. Take one rice ball and pat it on the wet palm and place it in the pan and with wet fingers pat it further to make a circle.


8. Put one teaspoon of oil around and on the roti and cover it with a plate.


9. When the sides become light brown turn the roti and cook for a minute and remove.


10. Repeat this with the other rice balls.


11. Serve hot or cold with coconut chutney or vegetable kurma.

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Cheesy Vegetable Wraps

This nutritious recipe is improvised with the ingredients already available in the kitchen. The cheese quantity can be reduced if desired.Peanut butter instead of normal butter or olive oil or any refined oil can be used. But, this is best suited for bachelors or for single parents who after a busy day have to turn out a sumptuous meal for their child or children. According to availability, ingredients in the filling can be changed ,like sweet corn ,whole pulses like boiled black eyed beans or kidney beans(rajma) can be used.

Ingredients	Quantity
Chappatis or Torillas	4
Chopped French Beans	2 tbsps
Shredded Cabbage	2 tbsps
Grated Carrots	2 tbsps
Green Gram Sprouts	3 tbsps
Chopped Cilantro Leaves(Coriander)	1 tbsp
Cheese Spread or Creamy Cheese	3 tbsps
Cheese Slices	4
Butter	1 tbsp
All Herb Seasoning	1 tsp
Olive Oil	1 tsp
Salt	to taste
Pepper Powder	1 tsp
Cheese Dip	¼ cup

Method

1. Steam the chopped vegetables and sprouts in the microwave. Do not over cook.


2. Take the vegetables in a bowl and add cilantro,cheese spread, all herb seasonings,olive oil,salt and pepper and mix gently.


3. Take a chappati or a tortilla and place it on a cutting board and place two tablespoons of the mixture on one side.


4. Then place a cheese slice on this and wrap the chappati well so that the ingredients do not come out and press lightly.Make the rest of the wraps too.


5. Grease a grilling sheet with butter and place these wraps and smear some butter on each oif them and grill them till he are slightl brown on top.


6. Serve hot with cheese dip and salad.

To make the Cheese Dip

Ingredients	Quantity
Cream Cheese or Cheese Spread	3 tbsps
Mustard Paste	1 tbsp
Lime Juice	1 tbsp
Red Chilli Flakes Soaked in Vinegar (Optional)	1 tsp
Pepper Powder	1 tsp

Method
Mix all these ingredients well and store in a jar.

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Low Fat Vegetable Burger

Many kids and adults do like burgers quite often as it is a convenient food and some like it once in a while. Usually burgers have high calorie value because of the amount of fat used. But this burger recipe has a minimum amount of fat used and is full of nutrients because of the ingredients used in it. It is easy to prepare too. Try it!

Ingredients	Quantity
Burger Buns	2
Boiled Mashed Potatoes	2
Shredded Cabbage	¼ cup
Grated Carrot	¼ cup
Sliced Cucumber	2 pieces
Sliced Onion	2 pieces
Sprouted Green Gram	¼ cup
Sliced Tomato	2 pieces
Cottage Cheese (Paneer) grated	2 tbsps
Ginger Garlic Paste	½ tsp
Green Chilly Paste	1 tsp or less
Cheese Slices (Optional)	2
Salt	to taste
Pepper Powder	1 tsp
Mustard	1 tsp
Tomato Ketchup	1 tbsp
Oil	¾ tbsp

Method

1. Not much fat will be used to make the patties,but since the potatoes are cooked, the vegetables will be sauteed in a little oil.


2. Take three fourths tablespoon of oil in a pan and heat it.


3. Add the ginger garlic paste,cabbage,carrots,green capsicum and saute them.Then add the sprouts,green chilly paste,salt,black pepper and grated cottage cheese and mix well.


4. When the vegetables are half cooked,add the mashed potato and mix. Turn off the heat.


5. When the mixture is warm, shape the mixture into two patties and keep them aside.


6. In the same pan heat the burger bun slices on both the sides and remove.


7. To set the burger,take one part of the bun and place a cucumber slice,then the patty and then a slice of onion and tomato slice.Last of all place a slice of cheese which is optional and sprinkle mustard on it and cover it with the other part of the bun and press a little.


8. Place the whole burger in the same pan and heat it so that the cheese melts and the burger is warm.Repeat this with the other bun.


9. Serve it warm with potato wedges or wafers, tomato ketchup and salad.

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Cilantro Pasta

CILANTRO OR CORIANDER leaves are easily available in India and is most widely used herb. So I decided upon using this common herb to flavour the pasta. Coriander pesto is made and then added to the pasta. Any kind of pasta can be used. To enrich it further, vegetables like tomatoes,bell pepper. carrots etc can be used. Since pine nuts are not available here in India, walnuts were used to make the pesto.

Ingredients	Quantity
Macaroni or any other Pasta	1 ½ cups
Coriander Pesto	3 tbsps
Black Pepper Powder	½ tsp
Salt	to taste
Olive Oil/Sunflower Oil	1 ½ tbsps
Tomato	1 medium size
Bell Pepper/Capsicum	1 medium
Grated Parmesan Cheese	1 tbsp

Method

1. Boil the pasta in plenty of water with salt added and keep it aside.


2. Take a pan and heat one teaspoon of oil and add sliced tomatoes and bell pepper and fry them. Different coloured bell peppers can be used. Keep this aside.


3. In the same pan take the rest of the oil and add the cilantro pesto and fry it a little. Add the cooked pasta and mix. Add some pepper powder too. Heat it till it is hot.


4. To serve, put the pasta in the serving dish and add the vegetables and garnish it with some sprigs of cilantro and sprinkle some grated parmesan on top.

To make Cilantro Pesto you need

Ingredients	Quantity
Cleaned and washed Cilantro leaves	2 medium bunches
Garlic Cloves	4 or 5
Chopped Walnuts	3 tbsps
Olive Oil	3 tbsps
Salt	to taste

Method

Combine all these ingredients and blend them coarsely in a mixie.If more oil is required it can be added. This pesto can be stored in a container in the fridge and used later within few days.

If you try the recipe, do let me know of the outcome. And if you liked it!
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