Cauliflower And Sprouts Curry In Cocount Milk

Normally cauliflower is made as a fry or with masala or plain sauteed curry. Here a trial has been made to combine it with healthy sprouts and coconut milk to make a delicious curry. This can be eaten with hot rice or chappatis and it is gluten free too. Children can also eat it if made less spicy.

Serves six people. Let me know how this creation turned out for you!

Ingredients	Quantity
Small Cauliflower Florets	2 cups
Green Gram Sprouts (or any other sprouts)	½ cup
Coconut Milk	1 cup
Sliced Onions	½ cup
Ginger Garlic Paste	1 tsp
Cumin Seeds	½ tsp
Pepper Powder/Green Chilly Paste	1 tsp
Cashewnut - Almond Paste (Optional)	1 tbsp
Chopped Cilantro/Coriander Leaves	1 tbsp
Water	¼ cup
Oil	2 tbsps
Salt	to taste

Method

1. Take a pan and add the oil and heat it.Fry the cauliflower florets a few at a time in this oil but see that they do not become brown.


2. When all the cauliflower florets have been fried, keep them aside.


3. In the same oil add the cumin seeds and fry.


4. Then add the ginger garlic paste and onions and fry them till they are transparent.Add the cashewnut,almond paste, and fry.


5. Add the sprouts and add the water and cover. Cook them till they are three fourths cooked.Add the cauliflower florets and cook.


6. Add the coconut milk,salt and pepper powder and cook.Instead of pepper powder,green chilly paste can be used.


7. When all the ingredients are mixed well,remove from heat and serve hot, garnished with chopped coriander leaves.

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Cocktail Beetroot Samosas

Normally in samosas, boiled potato is used as a filling but in this recipe, grated beetroot has been used along with sprouted green gram. To make the filling, only half a teaspoon of oil has been used. So, this filling is nearly fat free and more nutritious than the potato filling. When served as a starter,it is light to eat.You can make them into different shapes also. Its good to give children this nutrients loaded little samosas!Makes about fifteen of them.

Ingredients For The Filling	Quantity
Grated Beet Root	¾ cup
Green Gram Sprouts	2 tbsps
Chopped Coriander Leaves (Cilantro)	2 tbsps
Red Chilly Powder	½ tsp
Cumin Powder	½ tsp
Coriander Powder	½ tsp
Garam Masala Powder	½ tsp
Lime Juice	½ tsp
Salt	to taste
Oil	for deep frying

Ingredients For The Covering	Quantity
Plain Flour (Maida)	¾ cup
Oil	1 tbsp (optional)
Salt	to taste
Water	to make the dough

Method for the filling

1. Take a pan and add half a teaspoon of oil and add the cumin powder,coriander powder,red chilly powder,garam masala powder and the grated beet root and mix.


2. Add the salt and cover it.Add the sprouts and a table spoon of coriander leaves and cook till it is done and nearly dry.Add the lime juice and mix it.


3. Take it off from the heat and cool it.

Method for the Covering

1. Take the plain flour,salt and oil in container and mix them with enough water to make a firm but smooth dough and keep it covered for an hour.

Method to make the samosas

1. Divide the dough into small balls.


2. Take each ball and roll them thinly into circles.


3. Place a spoonful of the beetroot filling in the center of the circle and fold it into half. Then again fold it to form a triangle. Wet the edges of the covering with water and seal it.To finish it, press the edges with the back of a fork to form a design.The folding can be done in a different way too. Roll out the covering to form a circle. Place the filling on one side of the circle and roll the circle like a spring roll. Seal the edges with water and press it with the back of the fork.


4. Heat oil in a pan for deep frying.


5. When all the dough has been used up, deep fry them in hot oil till they are golden brown. Garnish them with chopped coriander leaves and sprouts.


6. Serve them hot with tomato ketchup or tomato garlic dip or green chutney.

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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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