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 

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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

MIXED DAL IDLI WITH BROWN BASMATI RICE /DALIYA( CRACKED WHEAT)/QUINOA AND VEGETABLE UPMA WITH MIXED DAL IDLI

Mixed Dal Idli with Brown Basmati rice or Daliya or Quinoa and Vegetable Upma with Mixed Dal Idli. – Kids Lunch Box

 Mixed Dal Dosa is a very very Old recipe of Mine( 10 Years) . I came up with recipe when my Kids are small . I mixed different DALS and  prepare Dosa or  Small Uttapam ‘s for BREAKFAST , so my Kids can self feed and sometimes it comes in handy for Lunch/Dinner when I don’t have time to Cook Vegetables. Later I tried with Cracked Wheat( Daliya) Mixed Dal Dosa with Daliya and Mixed Dal Dosa with Quinoa. With the same batter I even prepare Idli . I keep postponing to post Mixed Dal Idli . . This time I took Pictures to share the recipe.  I ferment the batter , so Idli’s are Soft and Fluffy without adding ENO or Baking soda . Recipe is for 24 medium Idli’s. First day we had with Vegetable sambar. I cooked extra to prepare Vegetable Idli Upma  for Kids Lunch Box. It taste like Lime Rice. We like eating Lime rice with Yogurt. So I packed with Yogurt.

Protein is one of the 3 macro nutrients your body needs to function properly( along with fats and Carbohydrates). Our body needs 22 different types of amino acids to function properly . 13 are non essential amino acids( within the body) and 9 are essential amino acids must be obtained from food. These essential amino acids derive the classification of Protein as either Complete or Incomplete. 

Complete protein comes from both animal based (like meat , fish , diary and eggs) and plant based ( Quinoa , Buck wheat , Hemp and Chia seeds) . Nuts and seeds , Legumes , Grains and Vegetables are considered incomplete Protein. They need to combine to provide the right balance of essential amino acids like Rice and Beans , Hummus with Whole grain pita etc.Protein in Combination make a Complete amino acid profile are known as Complementary Protein . 

                       This is HEALTHY Vegetable Upma  that you can eat for any Meal ( Breakfast, Lunch , Dinner)  with Yogurt( Curd). 

Here is the Mixed Dal Idli recipe with 5 Ingredients. Soak for 4 hours, Grind ( it will take 5 Minutes) and ferment Overnight . Enjoy these Soft and fluffy Idli’s with coconut Chutney or Vegetable Sambar . Left over Idli’s transform into a Tasty Lunch Box recipe.

             Pack Vegetable Idli  Upma prepared with Mixed Dal Idli for Kids Lunch Box with Yogurt( Curd) . My kids liked the combination of Veggies with little sour taste from Lime , Soft bite of Crumbled Idli and little crunch from  Peanuts and Cashews.

INGREDIENTS for MIXED DAL IDLI :

Recipe for 24 Medium Idli’s :

1. Brown Basmati Rice or Daliya or quinoa – 1 Cup

2. Urad dal – 1/2 Cup

3. Green Moong Dal – 1/4 th Cup

4. Yellow Moong Dal – 1/4 th Cup

5. Channa Dal – 1/4 th cup

6. Fenugreek seeds- 1/2 tbsp

Soak Dals and Rice or Daliya or Quinoa with Methi seeds Overnight or 3 to 4 Hours.

Grind with sufficient Water and Ferment Overnight .

METHOD for Preparing Idli :

1. Grease Idli plates with little Oil . Take big spoonful of Batter and pour in each mould. 2. Pressure cook without  Whistle for 12 to 13 minutes .

3. When Pressure Comes down remove Idli Plates form Pressure cooker.

4. Remove Idli with Wet steel Spoon .

5. Serve SOFT and Fluffy IDLI’S with Coconut Chutney or Vegetable Sambar.

INGREDIENTS for VEGETABLE UPMA with MIXED DAL IDLI :

1. Mixed Vegetable Idli’s – 8 ( Crumbled)

2. Vegetables – Finely chopped ( Carrots, Peas, Green Beans , Onions) – 2 Cups

3. Sprouts –  1/2 Cup(Optional)

4. Juice of Lime – 1 /2 or accordingly

5. Curry Leaves and Finely chopped Coriander Leaves

6. Roasted Peanuts and Cashews – Handful each

7. Oil – 2 to 3 tbsp

8. Seasoning –  Channa Dal – 2 tbsp ,Black split Urad dal – 1 tbsp , Cumin seeds and Mustard seeds- 1 tbsp , Broken Red chillies.

9. Salt and Turmeric – 1/4 th tbsp

10 .Sambar Powder – 1/2 tbsp , Chopped Green chillies – 2  and Chopped Ginger – 1 tbsp

METHOD for Preparing Vegetable Upma with Mixed dal Idli :

1. Heat Oil and add Channa Dal followed by Mustard seeds, Black Split Urad dal , Cumin seeds and Red chillies.

2. Add Onions, Curry Leaves and finely chopped Vegetables . season with salt and Turmeric.

3. Once Vegetables are soft Switch off the Stove and add Crumbled Idli , Chopped Coriander , Sambar Powder , Chopped Green chillies , Chopped Ginger, Roasted Peanuts and Cashews.

4. Squeeze Juice of Lime . Mix gently .

5. Check for Salt and Spices and add accordingly .

QUICK MORNING BREAKFAST WITH POHA( FlATTENED RICE ) SPICES AND GREEN MOONG

Quick Morning Breakfast with Poha( Flattened Rice )Spices  and Green Moong .

Start your morning with this easy Breakfast recipe which will be loved by everyone in your family .Poha ( flattened rice) with Green Moong is a very tasty Breakfast recipe you can Cook in less time. After each Spoon you feel like eating more and more . Even Kids will like the Sweet and soft bite of Green Moong with a mild spice from Green chillies and Ginger. I added tomato and Bell pepper at the end so they still have a fresh taste in each bite. You can flavor it with Sambar Powder or Rasam powder or Curry Powder. Don’t forget to add Lime juice for a litte Sour taste and fresh flavor from Coriander and Mint leaves. You are going to fall in love with this new Breakfast recipe and want to prepare again and again. Here is the Simple recipe with everyday Ingredients from your Pantry.

Recipe for 3 .

Preparation and Cooking time: 15 Minutes .

Cooking Tips :

1. Cook Green Moong day before and refrigerate

. 2 Chop Vegetables and refrigerate .

3. Measure Poha and store in a Box .

INGREDIENTS :  

1 Cup = Measuring Cup

1. Poha ( Flattened Rice)  ( White Poha or Brown Poha or Red rice Poha) – 1 Cup

2. Green Moong – 1 Cup ( Cooked)

3. Onion – 1 medium ( Chopped)

4 . Tomato – 1 ( Chopped)

5.  Green Bell Pepper( Capsicum)  – 1/2 ( Chopped)

6. Chopped Coriander and Mint leaves , Curry leaves

7. Green Chilli paste or Chopped Green chillies, Chopped Ginger – 1 tbsp 

8. Oil – 2 tbsp 

9. Salt and Turmeric – 1/4 th tbsp

10 . Sambar Powder or Curry powder – 1/2 to 1 tbsp

11. Juice of Lime – 1/2 

 METHOD :

1. Wash Poha( flattened rice) 3 to 4 times. No need to soak in Water.

2. Heat Oil and add Cumin seeds , Mustard seeds and Urad dal followed by finely chopped Onions.

3. Once Onions are Brown add Green chilli paste , Chopped Ginger and Curry Leaves. Fry for a minute

4. Add Cooked Green Moong and Washed Poha( flattened rice) . Mix gently . If you feel it  is dry Sprinkle some Water.

5. Add chopped Tomato , Bell Pepper, Sambar powder or Curry Powder , Chopped Coriander and Mint Leaves .

6. Squeeze Juice of Lime .

 7. Mix gently . Check for Salt and Spices and adjust accordingly .

                        SERVE WARM or at Room temperature .

 

QUICK MORNING BREAKFAST WITH SPROUTS SPREAD

Quick Morning Breakfast with Sprouts Spread  .

 If you are looking for different Breakfast recipe, then try this recipe which was a hit with my Kids. I like eating Raw Moong Sprouts in Salads or as side for Lunch . If I ask my Kids to eat Sprouts I won’t get positive answer . So need to hide in their favorite Vegetable . I added Sprouts to the filling. Older one liked it , but not the Younger one. So next time when  we had the same for Breakfast  I grinded the Sprouts with Green chilli , Salt and Ginger and Mixed with the filling. This way my younger one didn’t notice  Sprouts on the toast  . You can use the filling as a spread on Bread of Your choice or on Palm sized Phulka . Do the preparation night before and refrigerate , so you can prepare Breakfast in 10 minutes .Kids are going to like this Bite size Breakfast without knowing there are Sprouts in the Spread . Kids are going to like the new taste of spread on the toast.

Sprouts are good source of fiber with few Calories and best for weight loss and have the richest source of amino acids ( for Protein) Vitamins and minerals . Most of the heart and blood pressure problems are due to excess intake of sodium . Sprouts are free from sodium which helps our body reduce high blood pressure and reduce blood cholesterol levels. Unpeeled potatoes are rich in B complex vitamins which help your body form blood cells and make energy from protein, carbohydrates and fat from the food you eat . If you add butter or cream to mashed potato you will increase fat and Calories and at the same time cooking Potato in water depletes some of its nutrients. Even though Sprouts are good , eat in moderation and suggested to use home grown sprouts. If not cleaned properly bacteria present on sprouts will keep multiplying . Rinse in cold water before use and consume in 3 to 4 days . Source : Health magazines.

Here is a Simple recipe with few Ingredients . 

Cooking Tips :

1. Prepare Phulka ( Indain Bread prepared with Whole Wheat flour) night before and refrigerate .

2 . Prepare the  sprouts Spread night before and refrigerate .

Recipe for 6  .

Preparation and Cooking time – Less than 30 minutes

INGREDIENTS:

1. Boiled Potato – 3 ( Peeled and Mashed)

2. Moong Sprouts –  1 Cup

3. Bread of your Choice( White or Brown or Multi grain) – 6 Slices or Palm size Phulka prepared with Whole Wheat flour

4. Curry Powder ( Blend of Red chilli powder , Coriander and Cumin Powder , Garlic and fresh Corinader )or Rasam powder or Sambar powder – 1 tbsp

5. Oil – 1 tbsp

6. Salt

7. Finely chopped Coriander and Mint leaves

8. Green Chillies and Grated ginger or small piece of Ginger .

9. Ajwain – 1/2 tbsp ( Optional)

METHOD :

1. Grind Sprouts with Green Chilli , Salt and small piece of Ginger .

2. Transfer to a Bowl . Add Mashed Potato , Curry powder or Sambar powder, 1 tbsp Oil and finely chopped Coriander and Mint leaves .

3. Mix well . Check for Salt and Spices and add accordingly .

4. Divide  the Sprouts spread into 6 equal Portions.

5. Heat a wide Pan  with little Oil .

5. Grease your hands with litttle Oil and spread the filling on each slice of Bread or Phulka and Pan fry on both sides till Golden Brown .

Cut each toast into 4 and Serve them  with KETCHUP . 

 

 

TANGY PANCAKES WITH HOMEMADE READY PANCAKE BATTER – QUICK MORNING BREAKFAST WITH CAULIFLOWER PANCAKES

Tangy Pancakes  with Homemade  ready Pancake Batter – Quick Morning Breakfast with Cauliflower Pancakes  .

Tangy Cauliflower Pancakes is an easy Breakfast recipe which will be loved by everyone in the family because of the tangy taste from  Fermented batter. Easy way to feed some Vegetables for Kids in the form of Breakfast . It will take less time to prepare the Breakfast if you do the Preparation Day before like Soaking , grinding and Fermenting. Mix all the Ingredients and refrigerate. You will have a ready Pancake Batter . This Batter will stay good for 3 to 4 days. Enjoy these easy Pancakes for 2 to 3 days in a Week . They taste good on their own .

Cauliflower is one of the healthiest and Versatile  super food that can be prepared in multiple ways such as roasted , steamed , stirfried and even in pizza crust  and great source of several Vitamins and nutrients. Cauliflower is a cruciferous vegetable meaning that it has four petal flowers that resemble a Greek cross.  Cruciferous vegetables contain nutrients that have been linked to Cancer prevention . The veggie comes in a variety of colors , including white , purple , orange and green. Purple Cauliflower is rich in tannins , while Orange cauliflower is rich in beta – carotene . Half a cup of Cauliflower contains roughly 40 percent of your daily intake of Vitamin C and has about 15 Calories. The sulforphane an organic sulfur compond found in cruciferous vegetables such as cauliflower has the potential effect to improve kidney function and blood pressure.It is low in fat , low in Carbohydrates and ranks low on GI making it a great choice for diabetics.

Adding legumes to grains will improve Zinc intake . Deficiency may lead to hair loss , Skin ,Vision , impaired appetite and depressed immunity. Zinc is also critical to vision and works together with Vitamin A . If you are a vegetarian include seeds and lentils on a daily basis toward s ensuring good Zinc nutrition . Soaking beans seeds and grains for several hours may significantly improve Zinc bioavailability from these foods. Lentils are not rich in fat and Calories and are very good source of Cholesterol lowering fiber. Compared to other types of dried beans lentils are relatively quick and easy to prepare if you soak for couple of hours. Fermented foods are predigested by bacteria and hence easier to digest . Also lactic acid and enzymes formed during the fermentation process aid digestion especially protein digestion . Lactic acid formed during fermentation not only preserves the food but promotes the growth of intestinal flora.Source : Health Magazines

  Here is a simple recipe with 5 main Ingredients.

Recipe for 12 Medium Pancakes .

Preparation and Cooking time : 30 Minutes .

INGREDIENTS:

1. Fermented Dosa Batter –

                   2 Measuring Cups ( Soak 1 Cup Brown Basamati rice or Daliya (Cracked Wheat or Quinoa)

                  , 1/2 Cup Urad dal , 1/4 th cup Channa Dal, 1/4 th Yellow Moong Dal , 1/4 th Cup Green Moong

                     with 1/2 tbsp Fenugreek seeds.

                                Soak for 5 to 6 Hours . Grind  with enough water and ferment Overnight). The batter should not be runny .

2.  Wheat flour or Bajra flour or Jowar flour – 1/4 th Cup ( Optional . Add if the batter is runny)

3. Finely chopped or Grated Cauliflower 

4. Chopped Onion – Medium and Grated carrot 

5. Finely chopped Coriander Leaves

6. Salt

7. Curry Powder  ( Blend of Red chilli powder , Coriander and Cumin Powder , Garlic and fresh Coriander ) or Rasam Powder or Sambar powder – 1 tbsp

8. Oil – 1 to 2 tbsp

9. Soaked Channa Dal – 1/2 Cup

METHOD:

1. To the fermented batter add finely chopped or Grated Cauliflower , onions , Chopped Coriander, Soaked Channa Dal , Salt ,  flour and Rasam or sambar or Curry Powder. 

2. Mix well . No need to add Water. Check for Salt and Spices and add accordingly . You can refrigerate or prepare immediately .

3. Heat Pan on Medium / Medium High flame and grease with Oil .

4.Take a big spoonful of Batter and pour on warm Pan . Drizzle Oil over the edges. Fry on both sides till light Brown . After you flip you can press on the pancake for Crispy Pancakes.

5. Serve warm . No need of any Ketchup or sauce. They taste good on their own.