LENTILS VEGETABLE UPMA WITH STEAMED LENTILS IDLI FOR ANY MEAL /KIDS LUNCH BOX

Lentils Vegetable  Upma with Scrambled Steamed Lentils Millets Idli and Vegetables for any Meal ( Breakfast/Lunch /Dinner) Kids Lunch Box with Plain Yogurt(Curd) 

If your kids trouble to eat their Lunch/Dinner try this One pot meal with Yogurt( curd). Healthy meal for those who want to Loose weight and for Diabetic people . A diet based on low GI foods may help with weight control and heart disease. According to the University of Sydney glycemic index database of foods all lentils are ranked as low GI . A 150 g of dried lentils  has a GI of 21. The Glycemic Index or GI is a ranking of carbohydrates rich foods on scale of 0 to 100 according to the degree they influence blood glucose levels after consumption. High GI foods have a score of 70 or great and cause a quick rise in blood glucose. Low GI foods are ranked 55 or low due to their slow release of energy. Most American diabetic association identifies vegetables has low GI with a ranking of 55 or less .Eating whole grains with lentils can help decrease the risk of developing type 2 diabetes. Lentils stabilize your blood sugars , Protects your digestive system because of high in fiber , protect your heart. The protein , fiber and carbohydrates that lentils pack helps slow digestion . This extends the feeling of fullness , delays hunger and results in low GI response – meaning lentils help your body regulate blood glucose and insulin levels. Source : Health magazines . 

                 Lentils vegetable   Upma is a Healthy One pot meal that you can serve for Breakfast / Lunch / Dinner or pack for Kids Lunch Box with Plain Yogurt ( Curd) . You can eat this as meal if you are on diet or trying to loose Weight or Diabetic people  as it is prepared with Steamed Lentils Millets Idli and lots of vegetables .  It Keeps you full and satisfied till next Meal. Even Kids who doesn’t like to eat steamed Idli , will definitely like this Version as it is soft and little tangy taste from raw mango , soft and sweet bite of Cooked Green Peas and easy to swallow for them with Yogurt. I love this dish and can eat every  day without feeling bored. Do try as it is Simple to Prepare with every day Ingredients from your pantry. 

Recipe for  4 People .

Preparation time : 15 Minutes Cooking time : 10 Minutes

NOTE :

            1..   Prepare these steamed Idli’s with Lentils( Urad dal , Channa dal , Green moong dal  Yellow Moong dal and  Daliya( Cracked wheat ) or Quinoa or Brown rice or Millets)

2.One  3/4 th cup Dals or Lentils to 1 cup Grains . Quinoa only One cup for One 3/4 th cup Lentils . Oats and Daliya Half  cup each for 1 3/4 th cup lentils  or Oats and Brown rice 1/2 cup each  for 1 3/4 th cup lentils. Same lentils with different combination of Grains.

3. soak lentils for 3 to 4 hours, Grind and Ferment .Steam idli’s for 12 minutes and cool , Scramble as shown in the Picture.

Pack for Kids Lunch Box with Plain Yogurt ( Curd) :

INGREDIENTS :

1. Steamed and Scrambled Lentils and Millets Idli – 8

2. Onion – Medium ( Finely chopped) and Grated Raw Mango – 1/2 or Small mango 

3. Grated Carrots and vegetables of your choice

4. Green chillies – chopped , Ginger – chopped ( small Piece)

5. Cooked green peas – 1 1/2 cup

6. Curry Leaves and finely chopped coriander leaves

7. Roasted Peanuts

8. Oil

9. Salt to taste and Turmeric – 1/4 th tbsp

10 . MTR puligore Powder – 1 tbsp or Curry powder or Rasam or Sambar powder – 1 tbsp

11. Seasoning – Black split Urad dal – 1 tbsp, Cumin seeds and Mustard seeds – 1/2 tbsp each , Red chillies – 2 

METHOD : 

1. Scramble steamed  Lentils and Millets Idli . Soak 1/2 cup Urad dal , 1/4th  Channa dal , 1/4 th cup Green Moong and 1/4 th Cup Yellow Moong and  Cracked Wheat ( Daliya)  or 1 cup Quinoa or with Daliya and  Oats ( If adding Oats , don’t soak with lentils)  or Brown rice or Millets for 3 to 4  hours . Grind and ferment Overnight . Grease Idli plates with Oil and pour big spoonful of batter in each Idli mould as shown in the Picture . Steam in Pressure cooker without steamer for 13 minutes . When pressure comes down remove Idli’s with steel spoon . Cool them and scramble the Idli’s .

             Chop Onions. Grate Carrots . Grate Raw mango . Chop vegetables of your choice( Green Beans , Cabbage etc)

2. Heat Oil and splutter Mustard seeds followed by Split Black urad dal , Cumin seeds, Red chillies , Green chillies , Ginger and Curry Leaves .

3. Add Onions and fry till light Brown . Now add chopped Vegetables , Grated Carrot .

4. Once vegetables are soft , Switch off the stove and add Scrambled Lentil Millets Idli and Cooked Green peas. Season with Salt and MTR puligore Powder or Curry powder or sambar powder. Mix gently .

5. Add roasted Peanuts and Grated Raw mango .Check for Salt and Spices and adjust accordingly .

Serve with Plain Yogurt( Curd) .

BITE SIZED BREAKFAST WITH BLACK EYED BEANS

Bite size Breakfast with Black eyed Beans

 Kids are at home for Summer Vacation. So I can prepare Breakfast leisurely and no need to pack Lunch Box( Only those days when they go for Summer activities) . We like Black eyed Beans just for snacking or in Salads or in Curry . To prepare these Bite sized Breakfast ( It is helpful for Moms if you have toddlers they can self feed with a fork) I cooked Black eyed Beans and Potato day before and chopped Vegetables and refrigerated. Even though it is Summer vacation I don’t feel like Cooking from scratch in the morning. We go for Morning walk or to Playground ( Only 2 months it will be warm) . Like to do Preparation day before when ever I’m free. Kids liked these for Breakfast as it is a change from regular Idli, Dosa and Uttapam( I never get bored eating Uttapam for Morning Breakfast. Easy to prepare and filling till Lunch time) . Need to add flour  or Oats otherwise it is difficult to shape them and also  the patties will be Crispy . It is Optional if you are able to shape them. Do try these easy and tasty Breakfast bites and Share your experience with me by commenting.

Black eyed Beans are good source of Protein , Iron and Fiber. Half cup of Black eyed Beans is generally less than 100 Calories and contains 1 g of fat, 6.7 g of protein . Low Iron leads to fatigue and Weakness. High fiber keeps you  feeling full and digested slowly which is important for weight loss.Good source of essential nutrient Zinc. The body needs Zinc to make Protein and DNA the genetic material in cells.It also helps wounds to heal and helps immune system fight off invading bacteria and viruses. 

I add Green chillies , Garlic and Ginger in all my recipes. Not only adds flavor but helps in digestion. These spices will wake up your taste buds and  give your meal a distinct flavor and your health a variety of benefits. Some studies suggest that ginger could naturally improve diabetes and enhance insulin sensitivity by suppressing sorbitol accumulation in human blood cells. It also contains dozens of the most potent inflammation fighting substance called gingerols . Because of this , many people use it to treat arthritis and as a natural pain killer.Ginger is a super food that shouldn’t be overlooked . It not only spice the dish but promote hair growth , help with pain and lower the risk for diabetes.

Potatoes are easy to digest and good for those who cannot digest hard food. Eating Potato or any type of Carbohydrate rich food won’t make you fat , but be careful what you pair it up ( Butter and Sour cream are high in fat) . Each potato has only 110 calories making it a great choice to maintain a Healthy weight. Because potatoes have high GI INdex doesn’t mean they are unhealthy .  No fat , sodium or Cholesterol and has half of your daily value of vitamin C . Good source of Vitamin B6 and has more potassium than banana’s . Damaged Potatoes, Green potatoes and sprouts contains poisonous chemicals that cannot be destroyed by Cooking.Potatoes make a good addition to any weight loss diet. Source : Health Magazines

Recipe for 24 Bite sized or 12 Medium Patties .

Preparation and Cooking time : 30 Minutes  

                            You need only tbsp Oil for Cooking these Patties. Serve with Ketchup .

INGREDIENTS :

1. Cooked Blackeyed Beans – 1 Measuring Cup ( Mash with Potato Masher) 

2. Boiled and Crumbled Potato ( White or Sweet Potato) – 2 Medium

3. Chopped Onion – 1/2 Cup , Grated Carrot – 1/2 Cup , Chopped Green Beans – 1 cup ( Cooked)

4. Green Chilli Paste –  1 tbsp ( mild spicy) , Grated Garlic( 4 Cloves)  and Grated Ginger( small Piece )

5. Curry Powder – 3/4 th tbsp or accordingly ( Blend of Red chilli Powder, Coriander and Cumin Powder, Garlic and fresh Coriander)

6. Salt and Turmeric – Pinch

7. Oil – 1 tbsp

8. Cumin seeds – 1 tbsp

9. Chopped Coriander n Mint Leaves

10. Rice flour ( White or Brown rice flour) – 4 tbsp ( Store bought)  or Oats – 1/4 th Cup 

METHOD : 

1. Mix Mashed Black eyed beans ,Mashed Potato , Chopped Onion , Chopped Green Beans, Grated Carrots, Green chilli paste , Grated ginger , Curry Powder, Rice flour or Oats , Salt , Chopped Coriander and Mint leaves without water. If needed add little water.

2. Check for Salt and Spices and adjust accordingly .

3.. Divide into 24 equal Portions or 12 equal Portions.

4. Wet your hand with little water and shape them like Patties( One inch thick).

5. Heat a wide pan with Oil and Pan fry them on Both sides till Golden Brown . 

Serve Warm  or at Room temperature with Ketchup 

 

SAME BATTER FIVE DIFFERENT BREAKFAST RECIPES WITH LENTILS AND GRAINS(QUINOA OR CRACKED WHEAT OR BROWN BASMATI RICE)

Same Batter five different Breakfast recipes with Lentils and Grains(Quinoa or Cracked wheat or Brown Basmati Rice or Daliya and Oats)

 

SPEN D 5 Minutes for GRINDING and enjoy 5 DIFFERENT BREAKFASTS with the SAME BATTER. We never feel bored of eating same batter breakfast for five days. I grind the batter ( Just spend 5 minutes to grind) Once a week and use for 5 day breakfast. Half of the batter I  ferment ( Soaking and  Fermentation helps in Protein digestion and promotes Healthy bacteria) and Prepare Idli .Recipe is for 24 Idli’s. Half of the Idli’s we ate for First day Breakfast with Coconut Chutney . The rest of Half Idli’s I prepared for Second day Breakfast by adding Vegetables and served with Yogurt. It is a tasty Breakfast. My Kids love this Crumbled Idli with Vegetables . Third day I prepared Dosa and served with Chutney. Fourth day we have Lentil Pancakes topped with Vegetables. No need of any Dip or Chutney. Fifth Day we had Tangy Pancakes or Dosa with Chopped Vegetables. Enjoy Summer with Less work in the Kitchen and a Healthy Breakfast each Morning. 

INGREDIENTS :

1. Brown Basmati Rice – 2 Cups or Daliya( Cracked Wheat ) – 2 Cups or Quinoa – One cup or Daliya and oats – One cup each 

2. Urad dal – 1 Cup

3. Green Moong Dal – 1/2 cup

4. Yellow Moong Dal – 1/2 cup

5. Channa Dal – 1/2 cup

6. Fenu greek seeds – 1/2 tbsp

7. salt

8. Water for Grinding. 

METHOD :

1. Soak Dals for 4 to 6 hours or Overnight .

2. Wash 3 to 4 times and grind with little Salt and water in 2 to 3 Batches. 

FIRST DAY BREAKFAST IDLI with COCONUT CHUTNEY:

2. Ferment Half of the Batter overnight to Prepare Idli’s. Recipe for 24 Idlli’s .

 3. Grease the Idli plates with little Oil and Pour the batter in moulds. 

4. Pressure cook without steamer for 13 minutes .

5. When the Pressure comes down remove Idli’s with steel wet spoon .

SERVE Warm with Coconut Chutney or Vegetable Samabar 

2. SECOND DAY BREAKFAST IDLI UPMA WITH 12 IDLI’S AND VEGETABLES . RECIPE FOR 3 TO 4 PEOPLE . Served with Yogurt(Curd) 

You can even pack for Kids Lunch Box with Curd( Yogurt)

METHOD to Prepare Vegetable Idli Upma:

1.Crumble Idli’s .

2. Heat 2 tbsp Oil and add Mustard seeds, Cumin seeds , Urad dal and Broken Red chillies followed by Onions( Medium chopped), Green Chillies, Ginger   and Curry Leaves . Season with salt .

3. Once Onions are Brown add Finely chopped Vegetables( Carrots, Green Beans , Peas ).

 4. Once Vegetables are soft add Crumbled Idli . Half to 1 tbsp Rasam powder or Sambar powder or Curry Powder.

5. Squeeze Juice of Half Lime. Add finely chopped Coriander. Serve with Yogurt( Curd).


3. THIRD DAY  BREAKFAST is  LENTILS Dosa . Served with  Coconut Chutney.

              The rest of Half of the Batter I left in the refrigerator I used to Prepare Dosa , Uttapam for Fourth day Breakfast and Tangy Pancakes for Fifth day Breakfast .

 

4. Heat a Pan . When the pan is Warm enough Pour big Spoonful of Batter and spread evenly . Drizzle Oil over the edges. Cook Until it is light brown on both sides.

              Serve with Coconut Chutney( Recipe for Coconut Chutney : Grind handful of Roasted Mixed Nuts , One handful of Roasted Peanuts , 2 Handfuls Dry coconut, 2 red chillies , 2 Green Chillies , small piece of Ginger ,Salt , tamarind ( Marble size) with Sufficient water, Add seasoning .)

4. FOURTH DAY BREAKFAST LENTILS PANCAKES( Uttapam) topped with VEGETABLES . 

Heat a pan and pour Spoonful of Batter and top with finely chopped Onion , Bell Pepper and Grated Carrot as shown in the Picture. Drizzle Oil over edges . When the bottom of the Pancake is light Brown , flip and cook until light brown on both sides. They taste good on their Own or you can serve with coconut Chuney ,Ginger Chutney and Onion Chutney ,

5. FIFTH DAY BREAKFAST Tangy DOSA with same Batter and Vegetables.

Recipe for 6 TANGY DOSA or PANCAKES 

             1.  To 2 Cups of Batter add Medium Onion( finely chopped) , Grated Carrot , Finely Chopped Bell Pepper,  or Mild spicy Green Chillies, Chopped Ginger, Soaked Channa Dal ( Handful raw) , 4 tbsp Yogurt( Curd), Finely chopped Coriander , 1/2 tbsp Cumin seeds, salt , Red chilli powder and Coriander n Cumin Powder ( 1/2 to 1 tbsp) .

2. Heat Pan and grease with Oil. First try a small Dosa.

3. When Pan is warm enough pour 2 big Spoonfuls of Batter and Spread in a Circular motion. Drizzle Oil over the edges.  

4. Fry till light Brown on both sides .

5. SERVE WARM or at ROOM TEMPERATURE. No need to serve with any Chutney . You are going to like the tangy taste of the Dosa with Vegetables and Channa Dal. 

SPLIT GREEN MOONG DAL PANCAKES FOR LUNCH/BREAKFAST – 5 INGREDIENTS

Split Green Moong Dal Pancakes  with or without Grains for Lunch/Breakfast  – 5 Ingredients . Kids  are going to like the Surprise taste in the Pancakes .

more days for Summer Vacation. Today is Half day for Kids . So they will eat Lunch at Home. My daughter asked me to surprise her with a new recipe for Lunch. So Instant means Dosa or Poha or Upma. I have Split Green Moong Dal which doesn’t need overnight soaking. Just an hour is sufficient. Sometimes I just eat Moong Dal Uttapam adding little grains. Today I skipped Grains but topped it with Potato slices. This is a Surprise Lunch for my Kids. When I served , they asked did I topped the Pancake with Boiled egg . I asked them to taste . They took a small bite  and said Yum with their eyes wide Open . Because it is their favorite Vegetable. ( Everybody’s) .  Doesn’t need any chutney as I grinded the batter with Green chilli ,Onion and Ginger. It will add spicy bite.and helps in digestion . I served these Pancakes with Ladoo ( Dessert) and fruit. It is going to keep them full until Dinner time. Here is the Simple recipe with 5  main Ingredients 

Recipe for 2 Medium Pancakes .

Preparation and Cooking time: Less than 30 minutes .

INGREDIENTS:

1. Split Green Moong Dal or Whole Green Moong – 1/2 Measuring Cup. and Handful of Daliya(Cracked wheat) or Quinoa or Brown Basmati rice

 2 Medium Potato –  2 Cooked and Sliced

3.  Onion – 1/4 th Cup ( Chopped)

4. Green Chilli – 1

5. Ginger – Small piece

6. Salt

7. Cumin seeds – 1/2 tbsp

8. Oil – 1/2 tbsp 

METHOD:

1. Soak Green Split Moong Dal or Whole green Moong Dal . Wash 3 to 4 times.

2. Grind with Green chilli , Small piece of Ginger , Salt , Cumin seeds and Onion without water.

3. Heat  a Small Pan with Oil . When the Pan is warm enough pour 2 Big spoonful of Batter . Top it with Sliced Potato ( Cooked ) . Season the potato with little Salt and Black Pepper.

4. When the bottom of the Pancake is light brown flip slowly and Cook until light Brown . Drizzle Oil over the edges .

5. When both sides are brown transfer to a Plate.

Serve Warm. 

 

 

RAGI VEGETABLE UPMA – ONE POT MEAL FOR LUNCH/DINNER/BREAKFAST

Ragi Vegetable Upma with Daliya(Cracked Wheat) or Semolina 

 You may not like eating just Ragi . To make Ragi taste good is to add ingredients that will flavor it and you will look forward eating it on a regular basis . This is the first time I prepared Upma with Ragi Vermicelli .  So I added Daliya along with ragi Vermicelli .  My kids may react to the color of  Ragi Vermicelli .  That is the reason I added daliya or Semolina. Next  time I prepared with Semolina( sooji) and Ragi Vermicelli .  Both combinations tasted good. We like Upma for any meal. It is One pot meal that we can prepare with every day Ingredients and  lot of Vegetables. Add Peanuts and Cashews for little Crunchy taste and Vegetables .  So no need for side . For little spicy bite add Green chillies and ginger . Don’t forget to squeeze Juice of Lime at the end. Here is the Simple Recipe with everyday Ingredients. 

Serve for BREAKFAST/LUNCH/DINNER

Recipe for 3 to 4 People .

Preparation and Cooking time : 30 minutes

INGREDIENTS :

 One cup – Measuring cup

1. Ragi Vermicelli  – 1/2 cup

2. Daliya( cracked wheat ) or Semolina( sooji) – 1/2 cup

3. Water – 3 to 3/1 2 cups

4. Onion – medium( Chopped)

5. Potatoes – 2 small ( Chopped)

6. Tomatoes – 2 chopped , Carrots – chopped and Green peas 

7. Green chillies – 2 ( Chopped) and ginger – small piece ( chopped)

8. Oil

9. salt

10 . Curry Leaves and finely chopped Coriander Leaves

11. Seasoning –  Channa Dal – 2 tbsp ,Black split Urad dal – 1 tbsp , Cumin and Mustard seeds – 1/2 tbsp and red chillies -2

12 . Juice of Lime – 1/2

13. Roasted Peanuts and Cashew nuts – Handful each .

METHOD :

1. Heat 1 tbsp Oil and roast Daliya ( Cracked Wheat) or Semolina( Sooji) for 2 to 3 minutes . Transfer to a Bowl .

2. Heat Oil and add Channa Dal , followed by Black split Urad dal , Mustard seeds, Cumin seeds , Red chillies  , Green Chillies , Ginger and Curry leaves.

3. Add Onions , Potato and Chopped Carrot and Green peas  . Cook until light Brown and soft .

4. Add Chopped tomatoes and Cook for couple of minutes .

5. Add Water and season water with Salt . Bring to Boil . Taste Water for Salt and add accordingly .

6. Slowly add Semolina and Ragi Vermicelli and mix well without Lumps. Cover and Cook . I f needed add Oil .

7. Switch off the stove and add Chopped Coriander, Roasted Peanuts and Cashews.

8. Cool little bit and squeeze Juice of Lime .

SERVE this One Pot Meal for BREAKFAST/ LUNCH /DINNER

 

DIPPING FOR DOSA – BREAKFAST / KIDS LUNCH BOX

Dipping for Dosa – Breakfast /Kids Lunch Box 

img_3496img_3498

When Kids say they are not hungry for Breakfast , then time to try something new for regular Breakfast. When ever I crave for something sweet I add some Jaggery and fine Daliya  or Semolina and nuts  to Milk and satisfy my sweet Cravings . This dipping is new for my Kids but not for me. I remember my mother prepares with rice flour , milk and Jaggery and serve with Dosa instead of regular Chutney . It taste soooo good. Here is my Version .

It will taste good at room temperature , so you can even pack for Kids Lunch Box with Dosa.

RECIPE for 3 . Preparation and Cooking time : 10 Minutes .

Recipe link for Dosa :

https://vegetarianhomestylecooking2015.wordpress.com/2015/06/04/Mixed dal dosa with less rice

INGREDIENTS :

1. Milk – 8 Ounces ( One glass )

2. Nuts  – 1/2 Cup ( Soaked)

3. Semolina( Sooji) or Rice flour – 1 tbsp ( for thickening) 

4. Jaggery or Brown Sugar or Sweetner of your choice – 2 tbsp or accordingly 

5. Cardamom – 3 ( powdered)

6. Ghee – 1/2 tbsp

METHOD :

1. Grind 1/2 cup Soaked  nuts with Cardamom  and milk .

2. Heat 1/2 tbsp Ghee and roast  semolina ( sooji). If you want to use Rice flour , don’t roast rice flour.

3. Add milk slowly and mix without lumps. Once cooked switch off the stove and add Jaggery  or Brown Sugar or Sweetner of your Choice . And Ghee.

4. Check for sweetness and add accordingly.

5. SERVE with crispy  Dosa (Mixed Dal Dosa with less rice ) .

Recipe link for Mixed Dal Dosa with Less rice ( Brown Basmati rice)

https://vegetarianhomestylecooking2015.wordpress.com/Mixed dal dosa with less rice