JOWAR VEGETABLE UPMA – KIDS LUNCH BOX/DINNER

Jowar Vegetable Upma – Kids Lunch Box /Dinner with Plain Yogurt , Coconut Pistachio Ladoo and Sliced cucumber 

We like to eat IDLI ( Steamed cakes prepared with Lentils and Grains) for Breakfast. I tried 10 different Idli recipes( I shared Link at the end of my post) for Breakfast and sometimes I pack for Kids Lunch Box. (They taste good at room temperature. I pack with Mixed Nuts chutney or Coconut raita. Perfect combination for idli ). When ever I prepare Idli for Breakfast I cook extra for Dinner. We eat for Breakfast . For Dinner I crumble idli ‘s and add good amount of Vegetables , raw mango or juice of Lime and cooked Beans . It almost taste like Lime Rice but a healthy version . My kids like to eat with Plain Yogurt and I don’t need  to worry about feeding vegetables for dinner/Weekend Lunch . In today’s recipe I prepared Idli with Lentils and Jowar flour . Ferment Overnight for soft and fluffy Idli’s  . Here is the Simple recipe you can prepare in less time if you have cooked Idli’s ( Preparing Idli is not difficult. Soak ( 3 hours) , Grind( 5 minutes in a regular Blender ) and Ferment over night ( Fermentation helps in Protein digestion) 

             Jowar is high in fiber compared to other grains . Whole jowar kernels can be steamed , Boiled , ground into flour and can can be added to prepare Roti’s ( Indian Bread) . It is good for people trying to loose weight . High in fiber which lowers the risk of Obesity , Diabetes , Cholesterol and digestive problems . One serving of Jowar contains 12 grams of dietary fiber which is 43 percent daily allowance of fiber for average adult as recommended . Jowar contains tannins an agent found in the coating of the seeds in dark jowar grains which prevents the body from absorbing the protein , vitamins and minerals . Remove the seed coating of jowar prior to eating or consume only Yellow or white Jowar which contains relatively low quantities of tannins.

Pack for Kids Lunch Box with Plain Yogurt( Curd) , Sliced Cucumber and Coconut Pistachio Ladoo  or Fruit .

Recipe Link for Coconut Pistachio Ladoo:

Recipe Link :

https://vegetarianhomestylecooking2015.wordpress.com/2017/10/13/Coconut 

Recipe for 4 . Preparation time : 15 minutes  Cooking time : 10 minutes

INGREDIENTS : 

 

1. Crumbled Jowar Idli’s – 8 

Recipe Link for JOWAR IDLI :

https://vegetarianhomestylecooking2015.wordpress.com/2017/10/11/Jowar

2. Onion – Medium ( finely chopped)

3. Grated carrots and vegetables of your choice

4. Green peas – One cup cooked 

5. Green chillies – 3 ( Mild or zero spicy) and Ginger – chopped small piece

6. Oil – 2 tbsp

7. Roasted Peanuts – Handful

8. curry leaves and Finely chopped coriander

9. Seasoning – Black Split Urad dal , Mustard seeds and Cumin seeds – 1/2 tbsp each , Hing – Pinch and Broken Red chillies – 4

10 . Grated Raw mango or Juice of Lime . 11. Rasam Powder or Curry Powder or sambar powder – 1/2 tbsp to 1 tbs 

METHOD: 

1. Heat 2  tbsp Oil and add Mustard seeds followed by Black split Urad dal , Cumin seeds, Broken red chillies , Green chillies , Ginger , curry leaves and Onions .

2. Once Onions are light Brown add finely chopped vegetables .

3. When vegetables are cooked add Green Peas, Grated carrots and Crumbled Jowar idli . Mix gently . Add salt and Curry powder .

4. Switch off the stove .

5. Add finely chopped coriander leaves, Grated raw mango or Juice of Lime and roasted Peanuts. Mix well . Taste for salt and spices and add accordingly . 

 

 

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CAPSICUM MASALA CURRY ( COLOR BELL PEPPERS CURRY)- DINNER AT FIVE

CAPSICUM ( COLOR BELL PEPPERS ) MASALA CURRY . Served with Plain Paratha ( Indian Bread) , Cucumber Slices and Plain Yogurt( Curd) 

Colored Bell Peppers ( Capsicum) are must in my grocery list.I use them to top my Pancakes ( Uttapam) . I prepare Chutney to serve with appetizers. Simple stir fry and My Kids  favorite rice ( Capsicum Rice . I will share the link at the end of the post . Do try . I pack in Kids Lunch Box with Plain Yogurt( Curd)) or I prepare Bell pepper Pesto for Pasta . For Last night  Dinner I prepared Capsicum Masala Curry . Not too spicy and Kid friendly recipe. Here is the Simple recipe with few Ingredients and Spices . Don’t forget to add Peanut powder, sesame Powder , Mango Powder and a Pinch of Garam Masala at the end.

Recipe for 4 People .

Preparation and Cooking time : 30 Minutes

INGREDIENTS :

1. Colored Bell peppers – 4 ( Chopped) ( Yellow , green , red and Orange)

2. Onion – Medium ( Chopped), Chopped Garlic cloves – 4 , ginger – 1 tbsp 

3. Tomatoes – 3 ( Finely chopped)

4. Boiled Potato – 3 cubed

5. Spices – Red chilli powder , Coriander and Cumin powder- 1 tbsp together  , Garam Masala – 1/2 tbsp and Dried Mango powder – 1/2 tbsp 

6. Peanut Powder – 2 tbsp , Sesame Powder – 2 tbsp , Dry coconut powder or fresh Coconut Powder – 2 tbsp and 1/2 tbsp Garam Masala 

6. Salt and Turmeric – 1/4 th tbsp

7. Oil – 2 tbsp and Ghee – 1/2 tbsp

8. Finely chopped coriander and Mint Leaves

METHOD:

1. Microwave Colored Bell peppers ( Capsicum) for 4 Minutes( 1 +1+1+1) minutes . Or you can cook with Onions. 

2. Heat  1 tbsp Oil and add Mustard seeds followed by Cumin seeds. Add finely chopped Onions. Season with Salt and Turmeric . Add Curry Leaves. Once Onions are Brown add Crushed Garlic and Grated Ginger. Fry for couple of minutes .

3. Add finely chopped Tomatoes . Cook until tomatoes are soft. Add One more tbsp Oil and Spices( Red chilli powder , Coriander and Cumin powder ) . Mix well .

4. Add  Cooked and Cubed potato and Cooked Bell pepper. Mix gently so the Tomato masala coat Bell pepper and Potato .

5. Add 2 tbsp Coconut,  Peanut powder, Sesame seed powder , Mango powder and Garam masala . 

Add finely chopped Coriander and Mint and 1/2 tbsp Ghee. Check for salt and Spices and add accordingly .

ROASTED POHA WITH VEGETABLES (FLATTENED RICE) AND PAN FRIED ZUCCHINI – DINNER AT FIVE

Roasted  Poha( Flattened rice) with Vegetables and Pan fried Zucchini , Cucumber slices and fruit – Dinner at five 

If you want a change from regular roti and Curry , try this for Dinner. My Kids loved it for  Dinner. Instead of regular Poha I used Roasted Poha . But need to wash 4 to 5 times  . When added to Veggies and Spices it soaks up all the juices from Vegetables and spices and taste good warm or at room temperature. It holds shape and looks like perfectly cooked rice. Easy for any age Kids to enjoy for any meal.Even my younger one who is little Picky ate all without complaint. Along with it I served Pan fried Zucchini . They are very Crispy as if they are deep fried . Kids will eat without complaint. Serve with Ketchup or dates Tamarind chutney  . Both recipes doesn’t take much time to prepare and with few ingredients.

Recipe for 4 . Preparation and Cooking time – 30 minutes 

INGREDIENTS:

PANFRIED ZUCCHINI :

INGREDIENTS :

1. Zucchini – 2 ( Cut into circles) 

2. Chickpea flour and Rice flour – 1/2  cup each 

3. Curry powder – 1 tbsp , Ajwain – 1/2 tbsp , Salt

4. Oil – 1 tbsp for Pan frying.

METHOD :

1. Mix  Chickpea flour  and Rice flour with Curry powder ( or Spices of your choice) , Ajwain , Salt and Water.

2. The batter must be thick to coat the Zucchini .

3. Heat a wide pan with little Oil . Dip Zuchhini in Chickpea flour batter and place them in a single layer. Drizzle Oil on each piece.

4. Uncover and cook until it is brown on both sides

. 5. Zucchini cooks fast , so uncover and Cook . So they will be Crispy .

ROASTED BROWN POHA WITH VEGETABLES:

INGREDIENTS:

1. Roasted  Poha ( Flattened rice) – 6 Cups ( Wash 4 to 5 times) and squeeze out Water.

2. Finely chopped Vegetables -Chopped Beans , Grated Carrot , Grated Cauliflower , Peas , Corn  and Chopped Zucchini , Onion – sliced 

3. Tomatoes – 2 ( Finely Chopped)

4. Rasam Powder or Curry Powder or Samabr powder – 1 /2 to 1 tbsp

5. Oil – 1 tbsp  and  Ghee – 1/2 tbsp                Salt and Turmeric – 1/4 th tbsp

6. Tamarind Powder or Mango Powder or Juice of Lime – 1/2

7. Roasted Peanuts( powdered or Whole) – Handful or more 

METHOD :

1. Heat 1 tbsp Oil and add Mustard seeds , Cumin seeds followed by Sliced Onions, Green chillies and Curry leaves . Season with Salt and Turmeric . Once Onions are light Brown add Chopped  and Grated Vegetables.

2. When Vegetables are half  cooked add Tomatoes and Spices. Cook until tomatoes are soft and Cooked .

3. Add Washed and Squeezed Roasted  Poha( Flattened rice) .

4. Add Ghee and Tamarind powder or Mango powder or Juice of Lime. Mix gently . Taste for salt and Spices and add accordingly .

5. Finish off with Roasted Peanuts ( Powdered or Whole) and finely chopped Coriander.

SUMMER LUNCH/KIDS LUNCH BOX-GREEN LEAFY VEGETABLE FRITTERS WITH VEGETABLE RAITA

Green Leafy vegetable  Fritters with Vegetable Raita .( vegetables with Yogurt) Summer Lunch/Kids Lunch Box/Dinner 

 Last Day of school . For today’s lunch I prepared Green Leafy vegetable fritters ( Need to clean the refrigerator for weekend purchase) with Vegetable Raita . No need of any grains to be served with this meal . It is filling with Fritters and Vegetable Raita. Simultaneously you can prepare both fritters and Raita in  30 minutes. Easy way to feed Green for Kids and we know Kids like Fritters , Pancakes and Cutlets . To go along with it I prepared a quick Yogurt ( Curd) Raita with Bottle Gourd and couple  more Vegetables . I like adding Coconut to raita . Adds  sweet taste and a little Spicy hint from Green Chillies and Ginger  . You can grind coconut with green chillies  without salt and refrigerate . Comes in handy whenever you want to prepare Raita .I use Coconut in my everyday Cooking . Fritters are so easy to prepare with just 5 ingredients and taste Crispy when served Warm  .

                Here is the recipe with 5 main ingredients. Save recipe to your Summer Lunch Menu .

Note : You can pan fry 8 to 10 at the same time if your pan is wide .

RECIPE FOR VEGETABLE RAITA :

1. Heat 1 tbsp Oil and add 1 tbsp Cumin seeds and Chopped Bottle Gourd ( Lauki)  . Season with Salt and turmeric Powder ( 1/4 th tbsp) . Mix in between to avoid Burning . Once Bottle gourd(Lauki) is  Cooked add Grated Carrots  and chopped tomato . Mix and Switch off the Stove . Cool before adding to Yogurt( curd) .

2. Grind Handful of Coconut with 2 Green Chillies , small piece of Ginger ,Salt and 1 tbsp roasted Sesame seeds .

3. Take  2 Cups of Yogurt (Curd ) in a Bowl and add Cooked  and Cooled Vegetables , Coconut Mixture, 1/2 tbsp Curry Powder  and Finely chopped Coriander Leaves .

4. Heat 1/2 tbsp Oil and 1/2 tbsp Ghee and add Mustard seeds , Urad dal ,Broken Red chillies(2) and Curry leaves . Cool the seasoning and add to Yogurt . Mix and check for Salt and Spices and adjust accordingly .

Preparation and Cooking time : 30 Minutes .

INGREDIENTS for GREEN LEAFY VEGETABLE FRITTERS:

1. Chickpea flour – 1/2 cup

2. Rice flour – 1/4 to  1/2 cup 

3. Onion – 1 (  finely Chopped)

4. Boiled and Crumbled Potato – 1 Big

5. Spinach –  ( Chopped), Finely Chopped Coriander and Methi Leaves

 6. Ajwain – 1/2 tbsp

7. Curry Powder – 1 tbsp ( Blend of Red chilli Powder , Coriander and Cumin powder , Garlic and Fresh Coriander

 8. Oil – 2 tbsp

9. Salt

 10 . Green Chilli paste and grated or Chopped ginger

METHOD:

1. Mix Chickpea flour , rice flour, Salt , Curry powder. Chopped Green Leafy vegetables , Boiled and Mashed Potato , Green Chilli paste , Grated or Chopped Ginger and finely  Chopped Onions by adding little water.

2.The batter  should not be runny .

3. Heat pan with little Oil.

4. Take a handful of the batter and shape like patties. Repeat with the rest of batter. You can Pan fry 8 to 10 at the same time .

 5.Drizzle Oil over the edges. Pan fry till golden brown on both sides . 

Serve the Fritters along with Vegetable Riata for Dinner or Pack for KIDS LUNCH BOX

INSTANT CABBAGE TOMATO DOSA/ PANCAKES WITH RAITA

Instant Cabbage Tomato Dosa with Tomato Yogurt raita .img_3515 If you are not in the mood of Cooking Lunch /Dinner and still want to eat some thing tasty and filling, then this is the right recipe . Instant Cabbage Tomato Dosa with Raita . It is  simple and easy to prepare with every day  Ingredients from your Pantry .  I use Chickpea flour in my Cooking . So  I did a little reading about its Health Benefits. Chickpea flour which is also called Gram flour , Garbanzo beans flour or traditionally besan is popular in Indian cooking. Good source of fiber and 1/2 cup chickpea flour has about 178 calories , 5 grams of sugar ( no added sugar) 3 grams of fat and 10 grams of protein. Although Beans provide Protein they don’t contain all of the amino acids . As long as you eat mix of Protein sources such as rice and beans you will get plenty of amino acids . Good source of Carbohydrates . But the GI of 150 grams of garbanzo Beans boost a GI of 10 . The GI index ranks foods on a scale of 1 to 100 based on how they affect your blood sugar and insulin. The lower the GI the better the food for a diabetic to eat. Chickpea flour is a anti inflammatory food and has protective benefits against certain diseases . This is because of high fiber content in Beans and legumes that can draw toxins out of inflammatory tract. To minimize the problems prepare your beans from scratch by soaking and throwing away the soaking liquid and cook them in fresh water. Source : HM

           Just mix everything and prepare Dosa and Serve with Tomato Yogurt Raita.

RECIPE for Tomato Yogurt Raita :

                 Heat 1 tbsp Oil and add 1 tbsp Cumin seeds followed by finely chopped tomato. Season with Salt . Cover and Cook till Tomato is soft . Add 1/2 tbsp Curry Powder or Rasam Powder . Cool it before adding to Curd( Yogurt) . To One cup of Yogurt add 1/4 th cup finely chopped Onions , Chopped Coriander and Cooled Tomato mixture. Serve with Instant Cabbage Tomato Dosa .

Recipe for 8 Medium Dosa’s .

Preparation time and Cooking time : Less than 30 Minutes

INGREDIENTS :img_3514

1. Cabbage – 2 Measuring Cups ( Finely Chopped or in Food Processor)

2. Roma tomatoes – 2 finely Chopped

3. Onion – Medium ( Chopped)

4. Finely Chopped Coriander – 1/2 Bunch

5. Yogurt ( Curd) – 1/4 th Cup

6. Chickpea flour – 1 Cup and 1/4 th cup rice flour  for crispiness 

7. Poha ( Flattened rice) of your Choice ( Red rice Poha or Brown rice Poha or white rice Poha)  – 1/2 Cup

8. Oil – 1 to 2 tbsp

9. Salt , Cumin seeds – 1 tbsp , Carom seeds( Ajwain) – 1/2 tbsp

10. Curry Powder – 1 tbsp ( Blend of Red chilli powder, coriander and Cumin Powder , Garlic and Fresh Coriander)

METHOD :img_3516img_3513img_3517

1. Wash red rice Poha 3 to 4 times ,drain out all Water and  transfer to Bowl . To this add Finely Chopped Cabbage , Chopped Tomato , Chopped Coriander, Onion , Salt , Ajwain , Cumin seeds, Yogurt( Curd) , Curry Powder and Chickpea flour. Mix well by adding very little water. Like Chapathi dough .  Check for salt and Spices and add accordingly.

2 . Heat Pan and Grease with Oil . When the Pan is Warm enough take two big spoonful of Batter and place in the center of the Pan and spread with the spoon  in a Circular Motion .

3. Drizzle Oil over the edges. Fry till Golden Brown .

4 . Repeat the Process with the rest of the batter .  

5 .Serve warm with Tomato Yogurt raita.

 

CRISPY MASALA DOSA WITH TANGY CURRY, MOONG DAL AND MIXED NUTS CHUTNEY

Crispy Masala Dosa with Tangy Potato Curry and  Spicy Mixed Nuts Chutney .img_3340

  Sometimes I don’t cook regular food and for a change try new recipes for Dinner or for Weekend Lunch. I posted different Dosa recipes but not with only Green  Moong dal . There are many recipes preparing Moong dal Dosa without rice. We are not comfortable eating just Dal Dosa . So I added  rice . Eating Moongdal with Brown Basmati rice together will provide you a Low fat high fiber complete Protein. Protein Sources are divided into complete and Incomplete Proteins based on how many of the essential amino acids they provide.  Amino acids are the building blocks of Protein and  can be essential , Non essential and conditional , some cannot be made by your body .  Our bodies need 20 total amino acids to build and repair muscles and tissues . Plant based food are called incomplete Protein and provide some of the essential amino acids . Beans Brown rice, lentils , nuts, tofu are lacking in one or more types. Rice contains low amount of amino acids that are found in high quantities in Beans. Together they form a complete Protein. Meat , eggs , dairy , poultry and sea food provide all 9 essential  amino acids and are known as complete Protein.  We need essential amino acids in our daily diet . If we don’t get essential amino acids in your body , protein breaks down resulting in muscle loss and problems that need repair. Source : Health Magazines .

                      For preparing the Dosa we need 2 ingredients and overnight Soaking or 3 to 4 Hours. Along with Dosa recipe I shared a Tangy curry recipe used as a stuffing for Dosa . For dipping the Stuffed Dosa I prepared Mixed Nuts Chutney . Good combination for Dosa . Enjoy for Weeknight DINNER or for Weekend Lunch . To make it easier , grind the Batter, Prepare the Curry and Chutney ahead of time and refrigerate. It will very easy to prepare for any MEAL in Less time. 

RECIPE for TANGY CURRY  to spread on DOSA :

            Heat 1 tbsp Oil and Splutter Mustard seeds, Cumin seeds and Curry leaves. Add finely chopped Onions ( Medium) , Bell Pepper( Green ) , Finely chopped Green Beans and Grated Carrots. Season with Salt and Turmeric. Mix well and Cook on Medium flame . Once the vegetables are soft add Boiled and Crumbled Potato ( One) and MTR Puligore powder ( 1 tbsp )  or Curry Powder or Rasam or Sambar Powder , finely chopped Coriander and Mint Leaves . 

RECIPE for MIXED NUTS CHUTNEY :

               Dry roast handful Peanuts and one more handful Mixed Nuts with 2 red chilli es. Cool the Nuts . In a Blender add 2 Handfuls of dry coconut or Fresh Coconut ,  3 to 5 Curry Leaves , Marble size Tamarind, Salt , 2 Green chillies , 2 red chillies , 3 tbsp roasted Daliya and roasted nuts . Add sufficient water and Blend . Heat 1 tbsp Oil and splutter Mustard seeds , Cumin seeds , Broken chillies . Add this tempering to the chutney along with finely Chopped Coriander Leaves. 

Recipe for 9 to 10 Medium Dosa”s .

INGREDIENTS:

1. Green Whole Moong Dal – 1 cup

2. Brown Basmati Rice – 1 cup  

3. Salt

4 . Water for Grinding

5. Oil – 2 tbsp

METHOD :img_3338img_3342img_3341

1. Soak Dals overnight  for 4 to 5 Hours . Wash before and after Soaking.

2. Grind Dal and Rice together with little Salt and Sufficient Water . The batter must be pouring Consistency .

3. Heat a pan and grease with little Oil and wipe off the Oil with Paper towel .

4. Pour the batter in the middle of pan and spread in a circular motion. 4. Drizzle Oil on the edges . Brown on both sides.

5. Take 1/2 cup of Cooked curry and spread evenly on Dosa. Fold the Dosa and transfer to a plate . SERVE with Mixed Nuts Chutney.