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) .

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

 

QUINOA WRAPS

Quinoa wrap with Vegetable Spread , Green Beans and sliced Potato img_3443

I prepared these Quinoa Wraps for Dinner . img_3444 EASY WAY to feed Vegetables for Kids is in the form of WRAPS . Kids will like this combination of wraps with vegetable spread , topped with Sliced Potato and Green Beans .The only way my Kids like Quinoa is in the form of Wraps, Dosa and fritters .   May be they don’t like the little bitter taste and smell of Quinoa . But when I cook with Lentils , they won’t notice it and they eat like regular Wrap. I like Quinoa for any Meal . I soaked Lentils along with Quinoa overnight ( because of Green Moong I soaked Overnight ) and grind in the Morning . You can prepare immediately or store in the refrigerator and prepare for Dinner.  Prepare Vegetable Spread , Microwave Green Beans, Cook Potato and refrigerate . It will take less time to prepare Dinner. I’m sharing a link how to prepare Quinoa Wrap . Just four Ingredients and easy to remember measurements. You won’t go wrong with Wrap recipe . Here is the LINK :

https://vegetarianhomestylecooking2015.wordpress.com/Quinoa Mixed Dal Dosa

Vegetable Spread I prepared is with CABBAGE ,CARROT  and Almonds , Pistachio Spice Powder : Simple spread recipe you can prepare ahead of time and refrigerate .img_3446

  1. Chop small Cabbage and Grate 20 Baby carrots ( In Blender) . Heat 1 tbsp oil and cook Cabbage and Carrot . Season with Salt  and a Pinch of turmeric , 1/2 tbsp cumin seeds . Mix in between to avoid burning. Cool before grinding.

2. Dry roast 10 Almonds , 10 Pistachios , 1 tbsp Cumin seeds and 1 tbsp Coriander seeds , 1 or 2 Red chillies , 5 Fenugreek seeds. Cool and grind into Powder with 2 Green Chillies . Transfer to a Bowl .

3. Now grind Cooked Cabbage and Carrots . Transfer to Spice Bowl .

4. Heat 1 tbsp Oil and add cumin seeds. Add this seasoning to the Vegetable .

5. Squeeze juice of lime . Add finely chopped Coriander Leaves. Check for salt and spices and adjust accordingly .

                  OR if you don’t find time to prepare Vegetable Spread . Just fry some SLICED Onions    or Grind Onions Coarsely and pan fry with a tbsp oil ( Season with Salt and Spices ) and Spread on the WRAP . 

GREEN BEANS and BOILED POTATO :img_3444

                      Microwave Green Beans for 2 1/2 minutes . Pan fry with a tbsp Oil and season with Salt and Black Pepper , Mixed Herbs . Cook Potato . Refrigerate . Before Cooking slice them and season with Salt and Pepper.

METHOD :img_3445img_3441img_3442

1. Heat a wide pan and grease with Oil . Take a big spoonful of  Quinoa  Batter and pour in the middle of the pan and spread in a circular motion. Drizzle Oil on the edges and fry on both sides till light Golden Brown .

2 . Once light brown take 1/4 th cup of Vegetable spread and  spread evenly on the wrap .

3. Place seasoned sliced potato in the middle as shown in the Picture. Top it with Pan fried and seasoned Green Beans .

4. Fold from both sides .

5. Serve warm. 

MIXED VEGETABLE CHUTNEY WITH NUTS AND SEEDS

Mixed Vegetable Chutney with Nuts and seeds .
image

Recipe for 4 to 6 People .

Preparation and Cooking time : 30 Minutes

             If you want to spend time with your Kids in the evening with their homework or after school activities , prepare this Chutney and refrigerate .  I served with  Dosa ( Lentils and Daliya or Lentils and Quinoa or  Lentils and Rice) . Stays good for 2 to 3  days and there is no change in taste after 3 days. Sometimes I like to take off cooking Heavy meals during Dinner or Weekend Lunch and prepare these types off Chutney and Serve with Steamed Idli or Lentils Dosa .Good to make use of Left over Vegetables, as I always have some Leftover carrots , Eggplant, Semi riped tomatoes, Green Squash  . Thought I will Prepare a Chutney with Vegetables  instead of Coconut chutney for Dosa. Star Ingredient for the recipe is the Spice Powder I prepared with Nuts and seeds. Trying to sneak some nuts in Kids diet. Chutney will taste good with Sourness and Crunchiness from Onions and Channa dal from Seasoning. Once you try this recipe , you will definitely prepare every week with these  vegetables instead of Coconut chutney. Use as a spread for SANDWICH or WRAPS or serve with STEAMED RICE or Plain PARATHA ( Indian Bread) or with Steamed IDLI or DOSA . 

My older one likes to eat as a side with Dosa :image

The Younger one like to eat as a Dosa roll .image
Kids will get good serving of Vegetables in their diet. Sometimes try to replace Coconut chutney with Mixed Vegetable chutney.

Note : Don’t skip Spice Powder, Tamarind, Lime juice and Onions.

INGREDIENTS:image

1. Green Squash ( Lauki) – 1

2. Semi riped tomatoes – 2

3. Baby Carrots – 15 ( Grated)

4. Eggplant ( Brinjal) – 1

5. Green Chillies – 2 ( Mild spicy)

6. Juice of Lime – 1 Medium

7. Curry leaves and Finely Chopped Coriander Leaves

8. Oil – 1 and 2 tbsp

9. Salt and Turmeric – 1/4 th tbsp

10 . Cumin seeds – 1 tbsp

11. Seasoning – Channa Dal – Handful , Cumin seeds and Mustard seeds – 1 tbsp , Red chillies – 2 , Hing – Pinch

12. Chopped Onions – 1/2 cup

13. SPICE POWDER : Dry roast 5 Almonds , 5 Walnuts , 2 tbsp Sesame seeds, 2 tbsp Channa Dal, 1 tbsp Coriander and Cumin seeds each , Red chilli – 1. Cool the spices and grind with Marble size Tamarind and 5 Curry Leaves .

METHOD :image

1. Peel the skin of Green squash ( Lauki) and cut into small pieces . Chop Brinjal, Tomato and Grate Baby carrots.

2. Heat 1 tbsp Oil and cook the Vegetables on Medium High flame . Season with salt, Turmeric Powder and 1 tbsp Cumin seeds. Mix in between to avoid burning. Cover with lid and Cook .

3. Once vegetables are soft , Switch off the stove and Cool before grinding.

4. Once vegetables are cooled, Grind coarsely and  transfer to Spice Powder Bowl and Mix well .

5. Heat 2 to 3 tbsp Oil and fry Channa Dal, followed by Mustard seeds , Urad dal , Cumin seeds, red chillies , Hing , Curry Leaves .

6. Add the Coarsely grinded Chutney , Chopped Onions and fry for 3 to 4 Minutes to dry out Chutney .

7. Switch off the stove and squeeze Juice of the Lime and finely chopped Coriander Leaves . Check for Salt and Spices and add accordingly .

SERVE with any imageAppetizer , Dosa or Steamed Rice or as a side for Lunch / Dinner .

 

 

INSTANT DRUMSTICK VEGETABLE SAMBAR WITH CRISPY DOSA

Instant Drumstick Vegetable  Sambarimg_1400 with Crispy fermented  Dosa img_1402

Recipe for 3 to 4 People .

Sambar is a Lentil based Stew prepared with Variety of  Vegetables or one or two vegetables, Cooked Dal and Sambar Powder. It is served with Breakfast like Idli , dosa , Vada or even with steamed rice. Today I’m sharing an Instant recipe when we don’t have time for Soaking and Cooking dal. It taste like regular Sambar recipe and no compromise in taste. This Instant sambar will be great help when we love to have tasty food with less work. The taste of Sambar depends on the  sambar Powder ,tamarind and Jaggery. In my recipe I have used homemade Sambar powder which doesn’t require much time to roast and grind , gives nice flavor and taste .  Add a variety of Vegetables  which are low in Calories and rich in dietary fiber and you feel fuller for longer time. Along with Carbohydrates, Protein , fat we need to include Vegetables for intestinal health, immunity and nutrient absorption.  I served this sambar with Dosa which is prepared with lentils , rice and fermented . Fermented dosa has unique flavor and taste .It  taste good when served warm .  Instant Sambar  is a Simple easy recipe to cook for Lunch/ Dinner.

Here is the recipe.

Preparation time : 15 Minutes Cooking Time : 15 Minutes

INGREDIENTS:

1. Drumsticks – 4 ( Cut into 16 Pieces)

2. Onions – 1/2  Cup chopped

3. Crushed Garlic Cloves – 4

4. Homemade Sambar Powder – Dry roast 1 tbsp. Channa Dal, Coriander and Cumin seeds – 1 tbsp. each , Mustard and Fenu greek seeds – 1/2 tbsp. , Black pepper cons- 5  Red chillies -2 . Cool the Spices and grind with 1 tbsp. dry coconut, Ginger – small Piece , Garlic cloves – 2 .

5. Tamarind – Marble size ( Soak in 1/2 glass Warm water )

6. Jaggery / Brown Sugar – 2 tbsp.

7. Chickpea flour – 2 tbsp.

8. Rice flour – 2 tbsp.

9. Vegetables – Green Squash – 1 ( Peel the skin and Cut into 4 Inch Pieces), Baby  Carrots – 10 , Tomatoes – 2 ( Diced) , Potato – 1 ( thinly sliced , so it will be cooked fast with other Vegetables) 10. Oil – 2 tbsp. and Ghee – 1 tbsp.

11. Finely chopped Coriander Leaves

12. Seasoning ( Tadka) – Urad dal, Cumin seeds and Mustard seeds – 1 tbsp. each , Red chillies – 2 , Hing – Pinch , Curry Leaves – 5

METHOD :img_1401

1. Heat 1 tbsp. Oil and fry Onions with Crushed Garlic. Once Onions are brown add Chickpea flour , rice flour and fry till raw smell goes. Then add tamarind Pulp , Jaggery , Home made sambar Powder , Turmeric, Salt and 1 glass Water . Bring to Boil .

2. Now add all Vegetables ( Drum stick, Tomatoes, Green Squash , Carrots and Potato ) .

3. Check the Consistency and add Water accordingly . Mix well and Cook until Vegetables are Soft and Cooked  ( Check drumstick and Potato) .

4. Heat 1 tbsp. Oil and Ghee  in a sauce pan and add all Ingredients mentioned under Seasoning . Add this Seasoning to the Sambar .

5. Garnish with finely chopped Coriander Leaves . Check for Salt and Sweetness and adjust accordingly . SERVE this SAMBAR with Crispy Dosa .img_1399

 

kICHIDI IN RICE COOKER (RICE WITH LENTILS,VEGETABLES AND SPICES)

RICE with LENTILS ,Vegetables IMG_2346 and Spices . Cooked in Rice Cooker and Served with Raita ( Yogurt with Onions , Tomato and Seasoning).

Serve this ONE POT MEAL for KIDS LUNCH /DINNER/LUNCH.

Recipe for 2 to 3 People if served with SALAD and DESSERT.

Preparation Time : 15 Minutes

 and Cooking Time : 15Minutes

INGREDIENTS:IMG_2347

1.Basmati Rice – 1 Cup

2. Yellow Moong Dal – 1/2 Cup

3.Vegetables – 1 Cup ( Finely Chopped .Green Beans, Carrots , Green Peas and Corn)

4. Tomato – 1 ( Chopped)

5. Water – 2 Cups

6. Salt as Per taste

7. Oil – 4 tbsp. and 1 tbsp. Ghee

8. Red Pepper Flakes – 1 tbsp.

9 . Whole Garam Masala – Cinnamon – 2 small  sticks ,

                                                       Cloves -5 ,

                                                       Cardamom – 2 ,

                                                       Bay Leaves -3

10. Cumin seeds – 1 tbsp.

11. Mint Leaves – 7 ( Finely Chopped)

12. Coriander Leaves – Finely Chopped .

13. Potato – 1 ( Cut into Cubes)

METHOD:IMG_2344IMG_2345

1. Soak Basmati Rice and Yellow Moong Dal for 20 to 30 Minutes .

2. After 20 Minutes .  Wash Rice and Yellow Moong Dal 3 to 4 times .                              Pour Rice and Yellow Moong DAL in RICE COOKER.  Add 2 Cups of Water and Little Salt . Taste the Water to Check whether Salt is Sufficient .

3. Heat 4  tbsp. Oil  and 1 tbsp. Ghee . Once Oil is heated add Cumin seeds, Cloves, Bay Leaf , Cardamom and Cinnamon . Switch off the Stove and add Chopped tomato ‘s, Vegetables  and Potato to the Oil .

4. Mix and add this Oil seasoning to the Rice and Dal along with Tomato’s , Potato and Vegetables . Add Red Pepper Flakes, finely Chopped Coriander Leaves and Mint Leaves .

5. Cook in the Rice Cooker. It will take about 15 Minutes to Cook in the Rice Cooker.

SERVE with Raita ( YOGURT with Onions and Tomato)

RAITA ( Yogurt with Onions and Tomato’s) :IMG_2345

To One Cup of Yogurt add 1/4 TH Cup Finely Chopped Onions , 1/4 th Cup Finely Chopped Tomato , Little Salt and Finely Chopped Coriander Leaves .

                                  Heat 1 tbsp. Oil and add 1/2 tbsp. Cumin seeds .

                    Switch Off the Stove , Cool it before adding to Yogurt. Add this Cumin seed Oil to the Yogurt Mixture.

SERVE this Raita with Khichidi.