GREEN BEANS PANCAKES WITH FLOURS

Green Beans Pancakes with Flours and Spinach img_3430

 Sometimes Kids trouble to eat their Vegetables . Easy way, to hide in Pancakes . I used whole bag of Green Beans to prepare these Pancakes . If you have a toddler at home , no need to feed them . They can self feed and you can even pack for Kids Lunch Box. Chew slowly to understand the taste of the ingredients in the Pancakes .

               Two Packets of Green Beans are starring at me when ever I open the refrigerator. We buy vegetables every two weeks because of Winter . I need to use these Green Beans before expiration date. I usually prepare Stir fry and eat with Steamed rice or Phulka or Simple saute and eat with Daliya. It is Weekend Lunch . Kids expect some Special Lunch . Thought I will use Whole packet of Green Beans and prepare Pancakes . Added couple more vegetables , flours that we can find easily in our pantry and everyday Spices. I buy this Microwavable Green Beans and just Microwave for 2 1/2 minutes . Transfer to a Bowl . Wash 3 to 4 times before you chop.  Steamed bag vegetables are just as good as other vegetables cooked outside the bag and help minimize nutrient loss which include fiber , phyto chemicals , vitamins and minerals. Cooking without added water helps maintain water soluble vitamins such as Vitamin C and B vitamins that are otherwise leeched into Cooking water and we don’t need to worry about BPA getting in food due to cooking vegetables in the bag.The fiber content in Green Beans is high and recommended to steam for just 5 minutes to retain maximum number of health promoting phyto nutrients , vitamins and minerals and to maintain their bright green color. They stay good for a week if you wrap them in a paper towel and into plastic bag and store in lower shelf of refrigerator . 

                  If you want to prepare for Kids Lunch Box CHOP the vegetables and refrigerate. Mix the flours with Spices. Morning just Mix Green Beans and other Vegetables with Flours , spices and sufficient Water . Use a wide pan to Prepare 8 Pancakes at a time . So you can pack for 2 Kids LUNCH Boxes. Easy recipe right and what special about these Pancakes , they taste good at room temperature. CHEW slowly to understand the taste of Vegetables , flours and Spices in the Pancakes. GREEN BEANS : I like these microwavable bags. Easy to Cook in the Microwave in 2 1/2 minutes . OIL : Need minimum Oil to prepare 18 Pancakes . SPICES : For flavor and digestion FLOURS : For binding . Carbs and Protein VEGETABLES : For Fiber and Nutrition .

Recipe for 18 Pancakes .

Preparation time : 15 Minutes Day Before and

Cooking Time : Less than 10 minutes for 8 pancakes

INGREDIENTS :img_3426

1. Green Beans – 2 Measuring cups ( Microwave the Green Beans bag for 2 1/2 minutes . Cool , Wash and chop ) One Packet 

2. Onion – 1 medium ( Chopped)

3. Spinach – 2 Big handfuls ( Chopped)

4. Baby carrots – 10 ( Grated)

5. Chick pea flour – 1 cup

6. Jowar flour  –  1/4 th cup and Poha ( flattened rice) – 1/2  Cup

             or 3/4 th Poha ( flattened rice of your choice( Red rice Poha , Brown rice Poha or White Poha)

6. Oil – 2 tbsp

7. Curry Powder – 1 tbsp ( Blend of Red chilli Powder, Coriander and Cumin powder, Garlic and Fresh Coriander ) and AJWAIN – 1/2 tbsp and GREEN CHILLI PASTE ,  Grated GINGER and GARLIC . 

8. Water -accordingly

9. Salt

10 . Finely Chopped Coriander Leaves 

METHOD:img_3429img_3427img_3428

1. Mix Washed and Chopped Green Beans, Grated Baby carrots, Chopped Onions , Spinach , Salt and Curry Powder .

2. Add flours and Mix well.

3. Add water slowly and mix. The batter must be thick as shown in the Picture .

4. Heat a wide Pan and grease with little Oil . Take a handful of batter . Shape like a ball ( Wet your hand )  and place on the Pan and press with your fingers slowly into 1/2 inch thick . So they will cook evenly .

5. Repeat the process with the rest of the batter . Drizzle Oil over the edges when you flip to crisp the edges. Pan fry till Golden Brown on both sides.

PACK for KIDS LUNCH BOX with ketchup or SERVE with Chopped ONIONS and LIME.

 

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BLACK CHANNA(CHICKPEAS) POHA(FLATTENED RICE) VADA(FRITTERS)

Black Channa ( Chickpeas ) Poha ( Flattened Rice )  Vada ( Fritters) with Tomato Soup( Tomato Rasam) Rasam Vada .image
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Recipe for 50 fritters . Preparation and Cooking time : 45 to 60 Minutes . 

 Black Chickpeas , Horse gram and Poha are the three main ingredients in this vada recipe. . Horse gram is widely used in South India in Soups and Curries. They are light, easy to digest and rich in nutrients. Regular consumption helps regulate Blood sugar levels. Good source of Iron, Calcium and Protein and considered as beneficial because of its nutrients and boosts body immunity . Over the weekends I prepare Special Lunch from regular cooking. I prepared 50 fritters as I have guests over the weekend . Try with Half of the measurements.  Soak overnight for Protein digestion .It is difficult to shape Vada with Just Black chickpeas and Horse gram , so I added Chickpea flour which absorbs extra moisture. Added flattened rice( Poha) and Rice flour for crispiness . Add some greens like Spinach and coriander for nutrition, Green chillies and Ginger for taste and flavor. Ajwain which aids in digestion. I served with a Simple Tomato Rasam ( Tomato Soup in Kids language) . Add chopped or Pureed tomato to water along with Spices and Bring to Boil . Simple and easy recipe to try for Weekend lunch.

Recipe for Tomato Rasam :

                  Pour 2 Measuring Cups water in a sauce pan . Add finely chopped tomatoes ( 2) or tomato puree, Grated ginger , Crushed Garlic, Rasam Powder or Curry Powder , Salt , Turmeric . Bring to Boil . Add finely chopped Coriander Leaves , Freshly grounded Black Pepper and 1 tbsp Italian seasoning.

INGREDIENTS:image

1. Black Chickpeas – 1 Measuring Cup

2. White Chickpeas – 1/2 cup

3 . Horse Gram – 1/2 cup ( Optional) 

4. Flattened Rice (  Red rice Poha) – 1/2 cup

5.Chickpea flour and Rice flour – 1/2 cup to absorb extra moisture and crispiness

6. Onion – One Big ( Chopped)

7. Green chillies – 3 to 4 ( Medium Spicy)

8. Ginger – Small Piece – Chopped

9. One Bunch Coirander and Spinach  –  Finely Chopped

10 . Ajwain ( carom seeds) – 1 tbsp

11. Salt

12 . Oil for Shallow frying- One Measuring Cup or more 

METHOD:image

  1. Soak Black Chickpeas, White Chickpeas , Horse Gram Overnight . 2. Wash 2 to 3 times and Grind with Salt and few tablespoons of Water. Transfer to Bowl .

3. Wash Flattened Rice( Poha) 2 to 3 times( Squeeze out wter) and add to the Batter. Add Finely chopped Onions , Green Chillies , Chopped Ginger , Salt , Finely chopped Coriander Leaves , Spinach ,Ajwain , Chickpea flour and Rice flour . Mix well . Check for Salt and spices and adjust accordingly.

4 . Heat Oil for Shallow frying . When Oil is warm enough take a small portion of the batter and shape like Vada ( Half inch thickness, so it will Cook inside ) and Slide into Oil slowly .

5. Fry till Golden Brown on both sides and transfer to a Plate lined with Paper towel to absorb excess Oil . 

Serve warm image with Tomato Rasam .

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.

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 .

 

 

SPINACH LEMON RASAM WITH IDLI STICKS

 Spinach Lemon Rasam with Idli Sticks. Kids Lunch Box .image

Recipe for 3 People .

Preparation time : 10 Minutes and Cooking time : 10 Minutes

Rasam is a South Indian soup prepared with Dal or without Dal , store bought or Home made Rasam powder with tamarind or without tamarind . It is served with Steamed rice or Idli or Dosa . No South Indian meal is complete without Rasam or Sambar . There are various versions. Today I’m sharing  Spinach Lemon rasam prepared with 3 Dals and Home made rasam powder. Lemon and tamarind add sourness . It is good when you have cold , Cough  and Changing temperatures ( Open the nasal passages and soothes sore throat) . The aroma from boiling rasam will spike your Hunger Pangs and your kitchen will be  filled with aroma ; you feel like drinking it like a soup. It is easy to fix quick Lunch /dinner if you do preparation ahead of time and refrigerate.Bring to boil before you serve  . I served rasam with Idli sticks( Idli is a steamed dumpling prepared with Soaked Dal and Rice , fermented and steamed ) . I cut the Idli’s lenght wise and Pan fried for crispiness because my Kids always except different presentation of food .  Do try , it is a Simple recipe with few ingredients.

Cooking tips for Quick Lunch/ Dinner   or Kids Lunch Box : You can prepare both in Less than 15 minutes. Just follow My cooking tips.

1. Soak dals ( Urad dal – 1 cup  and  Brown Basmati Rice – 1 cup) for 2 hours  , grind and ferment Overnight . Prepare Idli’s Day before  and refrigerate . Pan fry before you serve. 

2. Cook dals  and grind with spice Powder . To this add sufficient water,Salt, Turmeric , Chopped Onions, tomatoes ,Spinach , curry Leaves and corinader Leaves and refrigerate  .

3.  Bring to Boil before you pack or serve.

4. Use Home made Rasam Powder for Ultimate taste .

INGREDIENTS :image

1. Cooked Dal – 1/2 Cup ( Toor Dal, Channa Dal and Moong Dal )

2. Water – 2 Measuring cups or add accordingly

3. Tomatoes – 2 ( Chopped ) and Chopped Spinach – 2 Big Handfuls

4. Finely chopped Onion – 1 Medium

5. Salt and Turmeric – 1/4 th tbsp.

6. Curry Powder – 1/2 tbsp.

7. Finely Chopped Coriander Leaves and Curry Leaves

8. Oil – 1 tbsp. and Ghee – 1/2 tbsp.

9. Seasoning – Urad dal , Cumin seeds and Mustard seeds – 1 tbsp. , Hing – Pinch , Broken Red chillies – 2

10 . Ginger – 2 tbsp. ( Chopped)

11. Rasam Powder – Dry Roast 2 tbsp. Channa Dal , 1 tbsp. Cumin and Coriander seeds each , Fenu greek seeds – 1/2 tbsp. , Black Peppercons – 5,  Red chilli – 1 . Cool the spices and grind with  2 tbsp Coconut ,tamarind and 2 Cloves of Garlic, small piece of ginger  .

12 . Juice of Lime – Half .

METHOD:

1. Grind Dal with Spice Powder and  One Measuring Cup Water.

2. Heat Oil  and Splutter Mustard seeds, followed by Urad dal, Cumin seeds, red chillies , Hing and Curry Leaves.

3. Add dal spice powder water , One More cup water , salt , Turmeric , Curry Powder, Finely Chopped Onions, Spinach and Tomatoes .Bring to boil .

4. Once it comes to boil , Switch off the stove, Wait for a while  and Squeeze Juice of Lime , add chopped Ginger and Corinader Leaves . Add 1/2 tbsp ghee .

5. Check for Salt and Spices and adjust accordingly .

SERVE with Idli sticks.image

 

CRISPY VERMICELLI MOONG DAL PAKORA/VADA

Instant Crispy Vermicelli Moong Dal Pakora . Except for Soaking.image

Recipe for 50 Pakora’s .

As I was planning to prepare Vermiceeli moong dal Pakora, I soaked Whole Green moong dal for 3 hours and prepared sprouts ( Wash and drain out all water and place  a Paper towel in a Sauce Pan and pour Moong dal into the Paper towel and warp it . Cover with lid and leave in the Oven overnight . Your sprouts are ready by next day morning). These Pakora’s are very very Crispy when served warm . Left overs can be refrigerated and  still taste good for next day . Pack your Kids Lunch Box for a change and you will be surprised to see their empty Lunch Box. You can fry them like Pakora or Shape like small Vada’s with 1/2 inch thickness for Crispiness . One Measuring Cup Oil is sufficient to fry Vada’s . The recipe look simple with every day Ingredients but they are crispy because of Vermicelli and balancing  taste from Lentils , Onions and adds little Spice ( Green chillies , Ginger ) ; bright green color from  Coriander . They are not filling and you can eat as many as 10. Try and share your feedback.

Here is the recipe :

Note : 1. If you don’t have time to prepare sprouts , Soak Green Moong Dal with Yellow Moong dal overnight and Soak  Roasted Vermicelli for 10 to 15 Minutes in warm water  . Don’t skip Green Moong dal , it adds fluffiness and sweetness to Vada /Pakora without adding Baking Soda.

2. Grind the Dal’s night before , Chop vegetables and refrigerate . It will be easy  to Prepare Kids Lunch Box next day morning or Weekend Lunch.

INGREDIENTS: image

1. Yellow Moong Dal – 1 measuring Cup

2. Roasted whole wheat vermicelli – 1 cup

3.  Whole Green Moong – 1 Cup or 1/2 Cup raw

  • 4. Onion – 1 Big Chopped

5. Coriander – One Bunch chopped

6. Gren chillies – 3 ( Mild spicy )

7. Ginger – Small piece

8. Salt

9. Ajwain – 1/2 to 1 tbsp.

10 . Oil – One measuring cup or more

METHOD:image1.Soak Yellow Moong dal and Vermicelli in separate Bowls for One Hour or Green Moong dal and Yellow Moong Dal Overnight and Roasted Vermicelli for 15 Minutes .After One hour wash Moong Dal 3 to 4 times and grind with Spouted Whole Green moong Dal,  Green chillies and Ginger ( Or else add Chopped Green Chillies and Ginger) with Salt and No water ( or few table spoons water if you are not able Blend ) . Transfer to a Bowl.

 2. Wash Vermicelli 3 to 4 times . Squeeze out all water and transfer to Moong dal Bowl. Add salt , Ajwain , Finely chopped Onions and Coriander Leaves with stems. . Mix well .  image3. Check for Salt and Spices and add accordingly .

4. Heat One Measuring cup or little more Oil for shallow frying on Medium/ Medium High heat . When the Oil is warm enough take a small portion of the batter and drop in the Oil ( You can shape like vada too little small and Half inch thick ) .

5. Brown on both sides and transfer to a plate lined with Paper towel to absorb excess Oil . ( They didn’t absorb much Oil )

 Serve warm.image