SPLIT GREEN MOONG DAL VEGETABLE PANCAKES – KIDS LUNCH BOX/BREAKFAST

Split Moong Dal vegetable Pancakes – Kids Lunch Box ( Shallow fried) and Breakfast ( Panfried)img_3273

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  I like Pancakes which I can prepare in less than 10 Minutes ( 8 to 10  Pancakes ) so I can Pack 2 Kids Lunch Boxes with very less work or for Breakfast. They taste good on their own and doesn’t need any side or Pack or Serve with Ketchup . Split Green Moong Dal Pancakes with Vegetables is a simple Weekend Lunch Idea or Kids  Lunch Box idea ( 5 main ingredients) or for Breakfast  that you can prepare  10 Pancakes in less than 10 minutes depending on the size of your Pan .  I shared both Shallow fried and Pan fried .Grind the batter  night before and refrigerate . Chop vegetables and refrigerate.  I added Curd  , so they won’t be hard at room temperature and also keep them soft with tangy  tasty along with other vegetables. They taste good on their own. But Older kids like to eat with Onion and Lime  or with Ketchup . Pack with some fruit.

               Green Moong Dal is beneficial for People having a High Blood sugar level . Low in GI of just 35 means they offers a slow release of energy into the blood stream due to the slow break down of Carbohydrates ( foods are considered to have a Low GI if their value is less than 55 on a scale of 0 to 100).  Green Moong Dal is a Low fat food , rich in Protein and fiber and considered as Weight loss food. Green Moong is full of Complex Carbohydrates in form of high fiber which aids in digestion . It is considered as the lightest and easiest to digest. Regular consumption of diets in Vitamin B6 help you develop resistance against contagious diseases. green Moong is good source of Vitamin B1 , Vitamin C and Vitamin B6. I added Poha ( Flattened rice) as I read if lentils eaten with Grains have complete Protein with all essential Amino acids . You can add Poha of your Choice Brown , Red etc. 

Recipe for 25  Medium Pancakes .

Preparation  time : 15 minutes 

Cooking time: 5  Minutes for 10 Pancakes 

COOKING TIPS :

1. Grind the Batter night before and refrigerate . If you use Split Green Moong Dal , soak for One hour . Whole Green Moong Dal overnight.

2 . Chop vegetables and refrigerate .

3. No need to soak Poha ( Flattened rice) . Just wash and add to the Batter.

4. Curd ( Yogurt) not only adds tangy taste but keep the Pancakes soft at room temperature.

5. Green chillies ( Mild spicy ) and Ginger for spicy taste and  digestion ,Ajwain for digestion too.

6. Vegetables for fiber and Nutrition  etc .

INGREDIENTS : img_3271

1. Split Green Moong Dal – 1 cup

2. Poha ( Flattened Rice ) – 1/2 cup ( Wash and no need to soak)

3. Finely chopped Vegetables, Onions and Grated Carrots  – 1 Cup

4. Curd ( Yogurt)  – 1/4 th cup

5. Green Chillies – 2 ( Chopped and Mild spicy ) , Ginger – 2 tbsp 

6. Oil – 2 tbsp

7. Salt to taste

8. Finely chopped Coriander or Spinach or Amaranth Leaves 

9. Curry Powder – 1/2 to 1 tbsp ( Blend of Red chilli Powder , Coriander and Cumin powder , Garlic and Fresh Coriander ) or Spices of your Choice

10 . Ajwain – 1/2 tbsp

METHOD :ec4bac4d-ca70-4900-b2f7-d2cf2cf6ef6d

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1. Soak Split Green Moong dal for an Hour . Wash 3 to 4 times . Don’t throw the skin . Grind to a corse paste  without Water . Add little salt and 1/2 tbsp Cumin seeds while grinding. Transfer to a bowl. 

2. To this batter add Curd ( Yogurt)  , Washed Poha ( Flattened rice)  Chopped vegetables, Chopped Onion , Green chillies , Ginger , Curry Powder , Chopped Coriander leaves and Ajwain . Mix well . Check for Salt and spices and adjust accordingly .

3. Heat Pan and grease with little Oil .img_3279img_3280

4. Take Lemon size  portion of the batter and place on the  warm pan and flatten it..  Repeat the process with the rest of the batter . You can prepare 8 to 10 pancakes depending on the size of your pan. Cook on Medium / Medium high heat .

5. Once light Brown flip and cook on other side. Drizzle little Oil to crisp the Pancakes .

SERVE warm img_3274 with Onion and Lime or Ketchup  .

For Kids LUNCH BOX pack with some fruit .img_3272

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SWEET POTATO PATTIES WITH TOMATO YOGURT DIP

Sweet potato pattiesimage with Tomato Yogurt Dip.

                        Sometimes it is hard to feed some vegetables for kids . . But they even won’t notice there is a Sweet vegetable hidden in these Patties. Served with a very very tasty Yogurt Dip . By reading the recipe don’t think it is a Simple. Give it a try . I don’t want to add too many things and make dish complicated . I’m a big fan of preparing things ahead , so I can spend less time in preparing Breakfast or Kids Lunch Box . Sweet potatoes are similar to White Potatoes in terms of Calories and carbohydrates but a single medium Sweet potato provides 90 percent of Vitamin A you need for a day and 35 percent of Vitamin C . Sometimes I like to mix and match flours and vegetables . To supress the sweetness of Sweet potato I added couple of flours , Spices and greens . To go along with it I prepared a quick yogurt dip . Perfect combination.  Quick recipe with 5 Ingredients to prepare for Weekend Lunch / Dinner / Kids Lunch Box with a Light Salad.

                    Do the preparation day before by pressure cooking Sweet Potato , since the recipe required mashed Potato and refrigerate without Peeling the skin. Mix the flours with Spices and store in a box  , Clean the greens and refrigerate. All you do in the morning is Mix everything with Little  Salt ( No need of adding Water )and Pan fry 8 to 10 depending on the size of your Pan . Sounds easy to Pack for your Kids Lunch Box . The rest you can enjoy for your Breakfast . They are light and filling. Prepare the Yogurt dip night before and refrigerate . Comes to room temperature during Lunch time. A different recipe you can try with Sweet Potato  for Breakfast / Kids Lunch Box .

Recipe for 15 .

Preparation time : 10 Minutes Cooking time : Less than 10 Minutes for 8 to 10 pancakes

INGREDIENTS :image

1. Sweet Potato – 1 Big

2. Chopped Spinach – 2 Big Handfuls

3. Jowar flour and chickpea flour – 1/2 Cup each

4. Cumin seeds – 1 tbsp

5. salt

6 . Curry Powder – 1 tbsp ( Blend of Red chilli powder, Coriander and Cumin Powder , Garlic Cloves and Coriander leaves with stems , Cumin seeds )

7. Oil – 2 tbsp

8. Ajwain 

  1. METHOD :.image1. Pressure Cook Sweet Potato with little Water . When Pressure comes down , transfer to a Bowl . Cool it . Peel the Skin and Mash the Sweet Potato.

2. To the Mashed Sweet Potato add Chickpea flour , Jowar flour , Chopped Spinach , Salt , Curry Powder and Ajwain . Mix everything without Water. Doesn’t need to add water .

3. Heat  a wide Pan with 1 tbsp Oil . Divide the dough into 15 Balls .

4. Cut the sides of Ziplock Bag and place the Ball and cover the Ziplock Bag and press with Measuring cup .

5. Pan fry imageon both sides till Light Brown .

Serve with Yogurt Dip .

RECIPE for TOMATO YOGURT DIP:image

Heat 1 tbsp Oil and add 1 tbsp Cumin seeds . Once Cumin seeds are Brown add Chopped Tomato . Season with Salt and little turmeric . Cover and Cook . Once Tomatoes are soft , add 1/2 tbsp Curry Powder . Mix and switch off the stove . Cool it before Mixing with Yogurt .

                Grate Onion( 1/4 th Cup)  and Mix with 2 Cups of Yogurt . Once tomato is cooled Mix with Yogurt and add finely chopped Coriander Leaves . Check for Salt and Spices and adjust accordingly.

INSTANT CABBAGE IDLI WITH 3 MAIN INGREDIENTS

img_2389Instant Cabbage Idli with 3 main Ingredients . Taste good without any dip or Chutney or Serve with Mango pickle .

Every morning I normally start with a South Indian Breakfast like Idli , Dosa or  Uttapam . We like Idli for any meal which is steamed and filling up to next meal. No need to munch on Snacks in between . Sometimes I like to try Instant Idli with different flours and vegetables . That’s how I came up with this Instant Cabbage idli with 3 Main ingredients ( Rice flour , Yellow Moong Dal and Cabbage) and Spices . I like the taste of rice when steamed which is sweet and chewy .

              Moong dal is perfect for 13 minutes steaming when Soaked and Cabbage for fiber with 25 Calories per cup and rich in anti oxidants and essential vitamins. According to American Diabetes Association Cabbage falls under the Category ” Non Starchy Vegetables and is low in GI” .  I added Green chillies and GINGER which aids in digestion and for little Spice and flavor .You can use BROWN RICE FLOUR instead  of White rice flour .

                            For Diabetics when they eat food low in GI their  Sugar levels stay lower. Carbohydrates are the main energy source  and first source of energy  and a nutrient our body needs . Moong Dal is native to India. In India Dal is the word for lentils and also known as Split Mung Beans .They are high in fiber , filling food and help control hunger. Cabbage belongs to Cruciferous vegetable group . It contains Phyto chemicals called indoles which gives cabbage that strong taste but protects us from diseases. This recipe doesn’t need SOAKING and GRINDING  and need 10 minutes Prepration time and 13 minutes Steaming time. Doesn’t need any DIP or CHUTNEY but taste good when Served with MANGO PICKLE . If you want to serve for LUNCH / DINNER , Serve with SALAD and YOGURT or MILK . Source : Health Magazines

NOTE : I added 2  cups ( MEASURING CUP ) finely chopped Cabbage which is sufficient with rest of the Ingredients and binds it all together.

Recipe for 12 medium Idli’s .

Preparation time : 10 Minutes and Steaming time : 13 minutes .

INGREDIENTS:

1. Rice flour – 1 Cup ( Measuring cup ) Store bought Rice flour

2. Yellow Moong Dal – 1/2 cup( Measuring Cup)  

3. Finely Chopped Cabbage – 1 Cup ( Measuring Cup)

4. Cumin seeds – 1 tbsp.

5. Oil – 2 tbsp. and 1/2 tbsp. for greasing Idli Plates .

6. Green Chillies – 2 to 3 ( Mild spicy , Chopped)

7. Ginger – 3 tbsp. ( Chopped)

8.Water – 1/2 Cup or 4 Ounces

METHOD : f68de1b5-44a7-44aa-9258-01761e07ffd7

1. Soak Yellow Moong Dal for 30 minutes . Wash before and after Soaking.

2. Mix Rice flour , Soaked Moong Dal , Chopped Cabbage , Cumin seeds, Salt , 2 tbsp. Oil , Chopped green Chillies , Chopped ginger with Sufficient Water . The dough should look as shown in the Picture. I used store Bought RICE FLOUR . img_0228

3. Grease Idli Plates with Oil .

4. Divide the dough into 12 equal portions . Grease your hands with little Oil and shape them into balls .

5. Place the balls on the Idli  Mould’s img_2386and flatten them . Make a hole in the middle so they will be cooked evenly

. 6. Fill the pressure cooker with Water and place the Idli plates img_2387in the Pressure cooker . Close the lid and steam for 13 minutes on High flame without Pressure .

7. After 13 minutes Switch off the stove and wait for 10 minutes .

8. After 10 minutes remove the lid of Pressure Cooker . Remove the Idli’s with the help of wet Spoon .

SERVEimg_2388 them with MANGO PICKLE .

 

 

BLACK EYED BEANS ( LOBIYA) VADA WITH GREENS

Black eyed Beans img_2082with Green Leafy Vegetables . Some recipes like Vada need Shallow frying for Ultimate taste .

Recipe for 24 Medium Vada’s .

Preparation time : 15 Minutes and Cooking time : 15 minutes .

Black eyed Beans ( Lobiya) vada is a Popular Breakfast / Snack recipe which is deep fried ( I shallow fried with enough Oil) . My recipe is a combination of Black eyed and Yellow Moong Dal . For more nutrition I added Green leafy vegetables and for a spicy bite I grinded with Mild Spicy green chillies and Ginger which aids in digestion , Garlic for flavor. Adding Chickpea flour and Rice  flour helps in less absorption of Oil . Add chopped Spinach , Onions and Coriander before Preparing Vada’s .  So it won’t release any water . One cup Oil is sufficient for shallow frying Vada’s . They taste good for Next day . So you can just warm in the Morning and pack for KIDS LUNCH BOX . Cook on Medium/ Medium high flame so they will cook inside and Crispy Outside . Black eyed Beans Or Black eyed Peas or lobiya , Bobbarlu , Karamani is a legume , a subspecies of the Cowpea grown around the world. Helps in weight loss because they are low in Calories . Contains 8 grams of fiber which is nearly 22 percent of the recommended daily amount. One cup cooked Black eyed Peas has 160 Calories and negligible fat . Low in fat , Cholesterol and an excellent source of essential nutrient such as  zinc. Good source of soluble fiber which helps prevent type 2 Diabetes by keeping blood sugar balanced after you eat. Source : Health Magazines .

                          An unusual combination of Ingredients make a delicious Weekend meal . Time to relax and Indulge . Good combination is Kheer . They two go really well together. No cooking on Monday for Kids Lunch Box. Left overs or Cook extra to Pack  for Kids Lunch Box. Just warm for 30 seconds before packing.  Simple recipe with few Ingredients and taste good on their own .Doesn’t need any dip or Chutney . 

INGREDIENTS:img_2085

1. Black eyed Beans ( Lobiya)  – 1/2 Cup ( raw)

2. Yellow Moong Dal – 1 Cup ( raw)

3. Chickpea flour – 1/4 th Cup ( Measuring Cup)

4. Rice flour – 1/4 th Cup

5. Ajwain – 1/2 to 1 tbsp.

6. Curry powder – 1 tbsp. ( Blend of Red chilli Powder , Coriander and Cumin powder , Garlic Cloves and Coriander leaves with stems) 

7.  Onion – 1 ( Chopped)

8. Spinach – 4 to 5 handfuls ( finely chopped)

 9. Finely chopped Coriander leaves 

10 . Green Chillies – 2 to 3

11. Ginger – Small Piece

12 . Garlic Cloves – 3

13 . Oil for shallow frying – 1 Cup ( Measuring Cup )

METHOD :cd4f61c1-1333-482a-9bbd-ae5ee747a417

1. Soak Black eyed Beans with Yellow Moong Dal overnight . Wash 3 to 4 times before grinding. Drain out all Water . Grind in 2 to 3 Batches without Water . With little Salt , Green Chillies , Ginger , Garlic and Cumin seeds .

2. Transfer to a Bowl . To this Batter add Chickpea flour , Rice flour , Chopped Spinach , Finely Chopped Coriander leaves , Chopped Onions , Ajwain , Curry Powder . Mix well. Check for Salt and Spices and adjust accordingly .

3. Heat 1 cup Oilimg_2084 for shallow frying. When the Oil is warm enough ,Wet your fingers and Scoop small portion of the Batter , flatten it and drop slowly in the oil .

4. Cook on Medium / Medium flameimg_2080till light Brown on both sides .

5. Transfer to Plate lined with Paper towel , so it will absorb excess Oil .

SERVEimg_2081 for Breakfast / Lunch / Kids Lunch Box .

STEAMED MASALA VADA WITH CARROT ALMOND CHUTNEY AND VEGETABLE RAITA

Steamed Masala Vada img_0426Served with Carrot Almond Chutney and Vegetable Raita.

Steamed Masala Vada is a combination of different dal’s blended together with Spices and Steamed . There is no compromise in taste because they are soft and Spongy as fried Vada’s . After steaming I crisp up the Vada’s by Pan frying which tasted like Masala Vada . Serve them with raita and they almost tasted like Dahi Vada’s  with a hint from veggies and nice aroma from Cumin seeds seasoning makes you want to eat more . Most of the weekend Lunch when  I was Kid was Vada with Sevai Kheer . Awesome Combination. As my Grand parents doesn’t want to eat fried Vada’s my mother use to Steam the same batter ( Only Urad dal) . I made a few changes to my Mom’s recipe . I added ENO fruit salt for soft and spongy texture. These Steamed vada’s with raita or Sevai Kheer became my  family’s favorite  vada’s .

Chutney’s are good accompaniment for appetizers or Breakfast recipes . Carrot Almond Chutney is a perfect balance of Sweetness from Carrots , Spices and tanginess from tamarind and Lime juice.  It is the best way to sneak in Veggies for Kids in the form of Chutneys which are Healthy and nutritious . You will love the combination of Carrots and Almonds . Almonds add a Crispy and nutty flavor to the Chutney. Roast the Almonds along with other Spices before adding to the Chutney because you absorb more nutrients and are easier to digest when they are in the raw state.

Lentils known as Dal are staple in Indian diet . One cup of cooked Lentils contains only 230 Calories but still leave you feel full and satisfied.  Lentils increase steady , slow burning energy because of its fiber and Complex carbohydrates . They are Powerhouse of nutrition and are high in protein . Helps improve digestion and gives Instant energy .

                I added Ginger and green chillies while grinding the batter . Ginger is an ancient wonder spice which can activate your digestive juices . Eat a little fresh / Pickled ginger before a meal to improve your appetite . Adding green chillies helps in digestion of food and helps in maintaining the Immune system.

Use light Green Chillies which are not spicy and it is recommended to eat only small amounts of Green Chillies daily. Source :Health Magazines.

Here is the Recipe for Steamed Masala Vada , Carrot Almond Chutney and Vegetable Raita.

Recipe for 20 Medium Vada’s .

Note : Prepare Chutney and Raita night before and grind the Batter in the morning. It will take only 5 Minutes for grinding and 12 Minutes for Steaming .

Preparation and Cooking time : 30 Minutes .

INGREDIENTS:img_0423

1. Urad Dal – 1/2 Cup

2. Channa Dal – 1/2 Cup

3. Yellow Moong Dal and Green Moong Dal – 1/4 th Cup each

4. Onion – 1/2 Cup or Medium

5. Green Chillies – 3 ( Medium Spicy )

6. Cumin seeds – 1 tbsp.

7. Salt as per taste

8 . Oil – 2 to 3  tbsp.

9. Rice flour – 4 tbsp.

10 . Finely Chopped Coriander Leaves

11. ENO fruit salt

METHOD: img_0425

1. Soak Dals Overnight . Wash before and after Soaking .

2. Morning wash the dals . Drain out all water and grind with Green Chillies, Salt , Cumin seeds , Chopped Onion without Water.  Transfer the batter to a Bowl.

3. Add finely Chopped Coriander Leaves and ENO fruit salt  . Add rice flour if you are not able to shape Vada . Divide the batter into equal portions by slightly greasing Oil to your hands .

4.  and shape like Vada. Place them in the Idli moulds .img_0424Grease your hands with Oil so the batter wont stick to your hand. Grease IDLI plates too with little Oil . Steam Pressure Cooker  with adequate water .

5. Steam for 12 Minutes on High flame .img_0427When Pressure comes down remove vada’s with steel Spoon .

                      NOTE : I pan fried Vada’s for CRISPINESS for 3 minutes on each side . Drizzle some Oil to Crisp the Vada’s.

SERVE the Steamed Vada’simg_0426 with Carrot Almond Chutney and Vegetable Raita.

RECIPE forimg_0430-1 CARROT ALMOND Chutney. Note : Do not skip any Spices , Almonds and Lime Juice while Preparing the Chutney . Follow the recipe for tasty Chutney.

INGREDIENTS :

1. Baby Carrots – 40 ( Cut into Small Pieces or in Blender or Grate)

2. Almonds – 2 Handfuls

3. Cumin seeds and Coriander seeds – 1 tbsp. each

4. Green Chillies – 2 

5. Red Chillies – 2

6. Salt as per taste

7. Juice of Lime – Half

8. Tamarind – Marble size

9. Curry Leaves – 5

10 . Finely chopped Coriander Leaves

11. Seasoning : Oil – 3 tbsp. , Urad dal , Cumin seeds , Mustard seeds , Cumin seeds – 1 tbsp. each , Channa Dal – 2 tbsp. , Curry Leaves – 5 , Hing – Pinch , Broken red chillies – 4 , Finely Chopped Coriander Leaves .

METHOD:

1. If Baby Carrots are grated or In the Blender you can cook on stove top . Otherwise Pressure Cook for 2 Whistles with very little Water . I recommend to use Blender .

2. Heat 2 tbsp. Oil and Cook the Carrots Until Soft with little salt and Turmeric (1/4 th tbsp.) . Cool it before Blending .

3. Dry roast Almonds , Cumin seeds , Coriander seeds , Red chillies . Cool the Spices and grind with Tamarind and Green Chillies . Add Cooked Carrots and grind Coarsely .

4. Transfer to a Bowl and add Finely Chopped Coriander Leaves and Squeeze Juice of Lime .

5. Heat 3 tbsp. Oil and fry Channa dal followed by Urad dal, Mustard seeds , Cumin seeds, Red chillies , Hing and Curry leaves . Add carrot chutney to the seasoning and fry for couple of minutes. It will dry out if any moisture is left. 

Mix well and check for Salt and adjust accordingly .

RECIPE forimg_0428-1 VEGETABLE RAITA :

To One cup Of Yogurt mix 1/4th Cup of Chopped Salad Cucumber , Onions , Tomato, 1/2 tbsp. Roasted Cumin Powder , Finely Chopped Coriander Leaves , Salt   and Green Chilli paste 1/2 tbsp . Heat 2 tbsp. Oil and add 1 tbsp. Cumin seeds and 5 Curry Leaves . Cool the seasoning before adding to the Raita.

OR

Grind handful  coconut with 2 Green Chillies and Salt . Add to Curd . Heat One tbsp Oil and add Cumin seeds , Red chilli and Curry Leaves . Cool and add to Yogurt along with Chopped Coriander Leaves.

Mix well and check for Salt and adjust accordingly .

POTATO PANCAKES

img_0144Complete Balanced Breakfast for Kids and Whole family  with Carbs from Rice, Potato and Protein from LENTILS . Surprise your Kids with these Crispy Potato  Pancakes . A make over for traditional Breakfast and is Served with Fruit and Yogurt .

Pancakes are type of flat bread enjoyed by different Cultures around the world with different flours , eggs or lentils , milk, Water or Buttermilk . Lentils and Potato Pancakes as a breakfast for your  Kids and Family is a Healthy  way to start your Morning. They are light and Crispy and leave your Kids feeling full until his/her next Meal . Serve with Yogurt and fruit for boost of Vitamins and Minerals .

In my family Pancakes with Lentils and Rice are regular Weekdays  breakfast . I usually Prepare different kinds of Pancakes topped with Veggies,Bell peppers or with Onions or Butter milk Pancakes .My kids are big fan  of Potato’s and want to include in Breakfast too and I came up with the idea of Potato Pancakes using Lentils and Rice Batter instead of APF flour.  It is a simple recipe to prepare if you have the batter ready in your refrigerator and Cooked/  Raw Potato. The recipe is most simplest Version without being dominated by using Spices .  I hope you all enjoy making this simple Breakfast recipe for your family.

INGREDIENTS:

1. Urad Dal – 1 cup

2. Channa Dal – 1/2 cup

3. Long Grain Rice – 1/2 cup

4. Brown Basmati Rice – 1/2 Cup or 1 Cup Brown rice

5. Fenu greek Seeds – 1/4 th tbsp.

6. Water for grinding Batter

7. Oil – 1 to 2 tbsp.

8. Potato – 1 ( Thinly Sliced) Cooked or Raw

METHOD: img_0143

1. Soak Urad Dal , Channa dal , Long grain White Rice , Brown Basmati Rice and Fenugreek seeds for 3 to 4 Hours . Wash thoroughly . Grind with little salt and Water .

2. The batter must be pouring Consistency . Not too thin .

3. Ferment Overnight  .

4. Slice the Potato thinly .

5 .Grease Pan with little Oil . Pour 3 tbsp. of Batter for each Pancake and Place Potato Slice on top of Pancake . Sprinkle some salt on Potato . Drizzle Oil around the edges of Pancake to crisp Up .Flip the Pancake and Brown the other side . Cook on a Medium High Flame .

Serve with Fruit and Yogurt.