ONE POT MEAL -KIDS LUNCH BOX – RED RICE POHA WITH GREEN MOONG

Red rice Poha  with green Moong for Breakfast/Lunch/ Dinner/Kids Lunch Box

is a One pot meal prepared with Red rice Poha , Green Moong and Vegetables. It is quick meal to prepare  if you have Cooked Green Moong . Don’t over cook the Green Moong , otherwise it will get mushy . If you are planning for next  day meal , cook day before and refrigerate . We like Green Moong in Curries, Pancakes ,Dosa and in Salads as sprouts. The cooked Green Moong adds nice sweet taste along with Spicy bite from Green Cillies and Ginger. At the end you can squeeze Juice of Lime or add Grated raw mango as Mangoes are in season. No need of side if you add Vegetables. 

Red rice is the special variety of rice found mostly in southern eastern coastal regions of South America. High in fiber because of the bran and contains Vitamin B6. One serving of Red rice can meet 23 percent of Vitamin B6.  Vitamin B6 helps the body make melatonin which is important in helping regulate internal clock .Getting Vitamin B6 through food is better alternative. B vitamins are important for healthy hair , skin , eyes and liver. B complex vitamins play an important role in converting food into energy and helps body metabolize fats and protein. High in fiber making them effective for weight management and reduction of bad cholesterol . Red rice is considered as a great meal option for Diabetics as it promotes slow release of sugar in the blood stream . Good source of Iron . 100 grams of raw Red flakes contains 20 grams of Iron . Squeeze juice of Lime on Poha as it helps improve Iron absorption. It also keeps you full for longer time and helps you decrease the desire to eat. Source : Health magazines.

             Here is Simple recipe with 5 main Ingredients and takes less than 10 minutes to Cook if you do the preparation ahead of time. 

You can even pack for Kids Lunch Box along with Cheese stick , Fruit and Crackers.

INGREDIENTS:

1. Red rice Poha or Poha( flattened rice) of your Choice – 1 Measuring cup

2. Cooked Green Moong – One measuring cup ( Raw – 1/2 Cup)

3. Vegetables – Onions , Green Beans and Carrots .

4. Green Chillies – 2 ( Mild or Zero spicy ) -2 and Chopped Ginger

5. Curry Leaves and Chopped Coriander

6. Juice of Lime – 1/2 or Grated raw mango

7. Oil – 2 tbsp

8. Salt and Turmeric – /14 th tbsp , Curry powder or Rasam Powder or Sambar powder and Puligore Powder 

9. Cumin seeds , Mustard seeds – 1/2 tbsp , Urad dal – 1 tbsp , Channa dal – 1 tbsp , Red chilli – 2

10 .Pistachio’s – Handful ( Optional)

METHOD :

1. Soak Green Moong whole night . Next day morning wash and Pressure cook with very little water , Salt for One or two  Whistles. You can use immediately or refrigerate and use for next day Cooking .

Wash Red rice poha for 3 to 4 times. No need to Soak .

2. Chop Vegetables , Green chillies , Ginger and Grate raw mango .

3. Heat 2 tbsp Oil and add Channa Dal followed by Mustard seeds, Cumin seeds, Urad dal , Red chillies , Curry leaves , Chopped green chillies , ginger and Onions. Once Onions are light brown add Green Beans , Carrots . Season with salt. Cover and Cook until Vegetables are soft .

4. Once Vegetables are soft add Cooked Green Moong , Washed red rice Poha , Rasam powder and Puligore Powder or Curry Powder. Mix gently .

5. Squeeze juice of Lime or Grated raw mango and Chopped Coriander. Check for salt and spices and add accordingly. Add handful of Pistachio’s .

              SERVE for BREAKFAST / LUNCH/ 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 : Health Magazines.

           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 ( Optional ) 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.

DALIYA(CRACKED WHEAT) WITH LIME , OKRA STIR FRY AND APPLE YOGURT

img_3263img_3265 Daliya ( Cracked Wheat ) with Lime , Okra stir fry and Apple flavored Yogurt is a Simple recipe , tasty and Chewy .Dinner at Five for Kids  .  Do you like to eat your Dinner / lunch little longer . Then this is the right recipe. it will take time to chew cooked Daliya if you cook with Medium  size Cracked Wheat. Soak for sometime , so it will consume less Water and less time to Cook .I like to Cook on stove top instead rice Cooker , because I want nice and fluffy  Daliya . If you cook on stove top , once Daliya is cooked you can uncover and cook till water evaporates.  It will not be spicy for KIDS if you add Green chillies and Ginger at the end after you switch off the Stove.  and you are going the like the taste , once you Squeeze juice of Lime. Okra stir fry is very simple recipe to be served with Daliya . Any stir fry Vegetable taste good with this Lime flavored  Daliya . Stir fry Green Beans too. I’m sharing how to cook OKra without getting Slimy . Check the recipe at the End. We finished Dinner with flavored Yogurt( Just grate apple , add Pinch of Cardamom Powder and little Sugar to the Yogurt) or add some Grated Cucumber , Season with Salt , Pepper and Mixed Herbs. 

Recipe for 3 People .

Preparation and Cooking time : 30 minutes

INGREDIENTS :

1. Daliya( Cracked wheat ) – 1 Cup ( Medium size not fine variety)

2. Water – 2 1/2 Cups

3. Oil – 2 tbsp

4. Salt

5. Cumin seeds – 1/2 tbsp

6. Mustard seeds- 1/4 th tbsp

7.Juice of Lime – 1/2

8. Chopped Green Chillies – 2 ( Light green are mild spicy)

9. Ginger – 1 tbsp chopped

10 . Finely chopped Coriander Leaves

METHOD: img_3264

1. Wash daliya( Cracked Wheat ) for 3 to 4 times and soak for 30 minutes or 15 minutes. This will reduce the cooking time and no need to  add more Water.

2. Heat a tbsp Oil and splutter Mustard seeds, Cumin seeds , Curry Leaves .

3. Add 2 1/2 cups water and season Water with Salt. Bring to Boil . Once water comes to Boil , taste Water for Salt and adjust accordingly .

4. Drain water from Soaked DALIYA and add to the Boiling Water . Cover and cook on Medium High flame. Stir in between.

5. Once Daliya is cooked , Uncover and add One more tbsp Oil and cook till water evaporates. Daliya has to be nice and fluffy . Stir in between to avoid Burning.

6. Once water evaporates and Daliya is nice and fluffy, switch off the stove and  add Chopped Green Chillies , Ginger , finely Chopped Coriander Leaves and SQUEEZE JUICE OF LIME . Let it sit on stove for 5 to 10 Minutes before you serve.

SERVE with any stir fry vegetable and Flavored Yogurt .

RECIPE for STIR FRY Okra :imageimg_0403

1. Heat Oil and add Chopped Okra. Don’t season with Salt. Cover and cook On Medium / Medium High Heat covered for 5 Minutes or until Okra is soft .

2. After 5 Minutes , add Oil and Keep Lid Half covered and Cook till Brown . Stir in between to avoid burning.

3. Once Okra is fried add Curry Powder , Grated Carrot , Coconut Mixture( Grind 1/4 th cup coconut with 2 green chillies and salt ) .

4. Mix gently . Add roasted Cashews or Peanuts and finely Chopped Coriander Leaves .

5. Check for Salt and spices and adjust accordingly.

SERVE with Lemony Daliya and Apple flavored YOGURT . 

OPEN FACED TACO’S WITH SWEET POTATO

Open faced taco’s – Kids special. Perfect for little Hands to hold and eat.imagewith Fresh or Left over Phulka  , Sweet Potato  or White Potato topping and dressed it up with Salsa. It’s Dinner at Five for my Kids. Served the Open faced taco’s with Cauliflower florets and Dessert. I buy vegetables every two weeeks . First week I  finish vegetables with less Shelf Life . Next week I cook vegetables like Cabbage , Cauliflower , Sweet Potato etc.  Want to prepare something with Sweet Potato other than fries. I always keep some cooked Beans in refrigerator and Wheat flour dough . If I serve Sweet potato Curry along with Plain Paratha . Hmmm Kids may not like it for Dinner.

                     I have this recipe in my mind for long time. Open faced taco’s without tortilla’s . I prepared Phulka without Oil and topping with Sweet Potato, Green Moong Dal and Spices .  Refrigerate both of them in separate Boxes and it will take less time to prepare Dinner for Kids. While preparing opened faced taco’s drizzle Oil on both sides . So it will Crisp up the taco’s and the topping. When you flip they are Chances that the Sweet Potato topping will fall . So made a quick slurry with flour and Glued the filling to taco. I buy Big bag of Sweet Potatoes and they stay good for a month .

                     Store at Cool room temperature away from Light . If you store in refrigerator , they won’t cook Properly , takes longer time to Cook.Sweet Potatoes are available year round in many countries . They are similar to White potatoes in terms of Calories and Carbohydrates. One medium spud has 400 percent of your daily needs of Vitamin A as well as loads of fiber, Potassium and provide school age children with sizable amounts of their daily vitamins. Correcting Vitamin A deficiency with foods higher in Beta Carotene will restore vision . Source : Health Magazines.

NOTE : The spices and Lime Juice will supress the sweetness from Sweet Potato. You can prepare the topping with Only Sweet Potato or Combination of Sweet Potato and White Potato.

Recipe for 6 Open faced Taco’s :image

  1. 6 soft Phulka’s or tortilla’s  :   In a Bowl Mix Wheat flour ( 2 cups) with 4 Ounces milk , salt , Oil , Water and prepare a soft dough . Leave overnight in refrigerator or for Half an hour on Kitchen Counter.Roll a medium size ball into a circle. Heat Pan and fry Phulka ( tortilla) without Oil . Layer a Paper towel in a storage Box and Place the Phulka’s . When comes to room temperature cover with another Paper towel and refrigerate. 

2.  Sweet Potato or White Potato  Topping  or Combination of Sweet Potato and White Potato : Heat 1 tbsp Oil and add cumin seeds , Grated garlic , Grated ginger, Chopped green chillies . Then add cooked Green Moong ( soak 1/2 cup dry Moong Beans overnight and Microwave for 6 Minutes) ,  Mashed sweet Potato ( Half cup) , Red chilli powder, coriander and Cumin powder and finely chopped coriander leaves. Squeeze juice of Half Lime. Mix well . Check for salt and Spices and adjust accordingly . Cool the topping and refrigerate.

3. Onion Tomato salsa : Mix finely chopped shallots with chopped tomato , salt , Mixed Italian Herbs, Black pepper, finely chopped coriander and Juice of Lime .

4. Slurry : In a Bowl mix  2 tbsp Chickpea flour ,  2 tbsp Rice flour , Spices with sufficient water. The batter must be  little thick .

METHOD : image

To assemble taco’s Layer sweet Potato Mixture on each tortilla . Spoon 2 tbsp Batter on Sweet Potato topping. Heat a Pan and fry Tortilla’s on both sides till Golden Brown. Drizzle Oil when you flip.Dress it up with Salsa or Shredded Lettuce with Sour cream or Gucamole .

SURPRISE IN A BOWL – HOMEMADE PROTEIN NOODLES and POORAN POLI BALLS

Surprise in a Bowl – Homemade  Protein Noodles and Puran Poli for Dessert . image Kids want to eat Noodles and Mama surprised them with Home made Noodles . When I looked into Pantry the Noodles bottle is empty . So thinking how I can substitute Noodles with something Home made . Opened my refrigerator to grab Vegetables and I saw the box full of batter. I grind the batter for Whole week for quick Breakfast or sometimes for Lazy Dinner topped with vegetables  . After finished Cooking I tasted before serving for kids. Believe me it tasted Sooo good.Fresh vegetables with Crispy Noodles and nice aroma from Spices and Herbs. Immediately I prepared myself one more bowl and enjoyed along with Kids.My kids screamed “MORE!” So next time when your Kids demand for Noodles serve them this Protein rich Noodles along with Vegetables and roasted Peppers. Adds smoky flavor along with Mixed Italian herbs . Key ingredients . 

Recipe for 2 People . Preparation and Cooking time : Less than 20 Minutes . 

 Protein Noodles ( Lentils and Rice) Batter : Fermented – Ten year old recipe of mine.imageimage

Keep in the fridge overnight for Crispy Dosa’s if you don’t want to ferment. Fermented foods are predigested by Bacteria and hence easier to digest . Also Lactic acid and enzymes formed during the fermentation process aid digestion specially protein digestion . Lactic acid formed during fermentation not only preserves the food but promotes the growth of Healthy intestinal flora.

1.Soak 1 measuring Cup Brown Basamati rice or 1/2 cup Long grain rice and 1/2 cup Brown Basmati rice , 1/2 cup Urad dal , 1/4 th Cup Channa Dal , 1/4 th Cup Yellow Moong Dal , 1/4 th Cup Green Moong Dal with 1 tbsp fenugreek seeds overnight or 5 to 6 hours  .

2. Wash dals and rice and grind with with enough water and Salt .

3. Ferment Overnight . ( Don’t throw the skin of Green Moong Dal if you are using Split Green Moong Dal )

  4. Preparation of Dosa :image

Heat pan on a medium high heat . Grease pan with little Oil . Pour a big spoonful of batter and spread in a circular motion. Drizzle Oil over the edges . Cook on both sides till light brown .IMG_2435IMG_2431

5. Cool the dosa before cutting into long strips .

METHOD FOR Protein  NOODLES :image

image1. Heat 1 tbsp Oil and saute Onions ( Medium, Chopped) with little salt , Cumin seeds and turmeric .

2.Once Onions are Brown add Ginger and Garlic paste ( 1 tbsp) and fry for Couple of Minutes .

3. Add 1/2 cup Vegetables of your choice ( Like Zucchini , Peas, thinly sliced Cabbage, Bell pepper   and thinly sliced  Carrot) and cook for 2 to 3 Minutes .

4. Once vegetables are soft add Roasted peppers , 2 diced roma tomatoes and cook for Couple of minutes. Switch of the stove and add 1/2 to 1 tbsp Rasam Powder or Sambar Powder or Curry Powder.

5. Add Dosa Noodles before serving with Finely chopped Coriander leaves and freshly ground Italian seasoning ( Important ingredient) and few grinds of Black pepper.

RECIPE FOR PURAN POLI : Crispy Outer covering with tasty filling inside.image

img_0346img_0345img_0344

1. Soak  One cup Channa Dal for hour or two . Wash 3 to 4 times and Pressure cook with 1/4 th cup Water for 3 Whistles on medium high heat.

2. When Pressure comes down transfer Cooked channa dal to a Bowl and mix with 3/4 th cup Powdered Jaggery and Powdered Cardamom Powder .

3. Heat 1 tbsp ghee and add channa dal mixture and cook till water evaporates on medium heat. ( It will take less than 10 minutes) . Stir in between to avoid burning .

4. Cool the mixture and shape them like Balls .

5. Dip in the DOSA BATTER ( Shared the recipe  and the BATTER must be thick to coat the Puran poli balls) and pan fry them on all four sides. Drizzle some Oil when you flip them . Fry till golden Brown .