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) .

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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 or Whole wheat vermicelli – 1/2 cup 

2. Daliya( cracked wheat ) or Semolina( sooji) – 1/2 cup

3. Water – 2 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 and Ghee – 1 tbsp

9. Salt accordingly

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  or Whole wheat 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  and a tbsp of Ghee .

SERVE this One Pot Meal for BREAKFAST/ LUNCH /DINNER

 

NO COOKING LUNCH

No Cooking Lunch , 

I like to take break from Cooking at least Once or twice a week . Wednesday is a Pizza Day for Kids in School .So no  need to pack Lunch Boxes for Kids . At the same time I don’t want to cook for myself. Salads to my rescue. I  always have some  Cooked Beans or Sprouts in the refrigerator . Asked husband to bring Puffed rice over the weekend . Instead he bought Roasted Poha( flattened rice) . So I had some grains to add for Salad. Quickly chopped the vegetables and enjoyed for Lunch . It takes time to chew and we will be satisfied with a Bowl of Salad and won’t be hungry till Dinner. Along with it I had a Dessert , that I prepared over the  Weekend( Ladoo) . This week  I shared Oats Ladoo . You can find recipe in my Blog. Here is the Simple recipe with every day Ingredients from your Pantry.

Recipe for 2 .

Time taken : 15 minutes

INGREDIENTS:

1 Cup – Measuring Cup

1. Moong Sprouts – 1 Cup

2. Roasted  red rice Poha ( Flattened rice) of your Choice ( White, Brown or Red)

3. Salad Cucumber –  One Peeled and diced and Grated Carrot .

4. Roma tomatoes or Tomatoes  of your choice – 2 ( Chopped)

5. Onion – 1 medium ( Chopped)

6. Green Bell Pepper

7. Juice of Lime – Half

8. Finely chopped Coriander and Mint Leaves

9. Chopped Cabbage

10 . Juice of Lime

11. Spices – Red chilli powder , Roasted Cumin powder, Freshly ground Black pepper , Mixed Herbs, Chaat masala and Salt

12. Roasted  Mixed Nuts of your choice ( Peanuts or Cashews or Walnuts or Pistachio’s )

13. Sesame Oil – 1 tbsp

METHOD :

1. Mix Onions, Chopped Cucumber , Tomatoes, Cabbage , Bell pepper , Sprouts in a bowl .  

2. Add Salt , Red chilli Powder, Cumin powder, Chaat masala , Black Pepper and Mixed herbs. Add Sesame Oil . Squeeze juice of Oil .

3. Mix well . Check for Salt and Spices and add accordingly .

4. Add Roasted Poha ( flattened rice) and Mixed Nuts .

5 Finally add Chopped Coriander , Mint Leaves and Mixed herbs . 

ENJOY for Lunch, any day of the Week.

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  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.

 

RAGADA PATTIES WITH STUFFED VEGETABLE

Ragada Patties with Stuffed Vegetable .img_3228

This Weekend we had Ragada Pattices for Lunch or Stuffed Toamto in Yellow Peas Gravy. Enjoy it as a Chaat or serve with PHULKA . A little different from regular Patties . It is Stuffed Pattie in a Vegetable . It’s my daughter Idea as she like this Vegetable in everything.( Idli , Dosa and Stuffed recipes) . In every bite you will have a juicy taste with Soft melt in mouth stuffing along with tasty and Spicy Ragada topped with Coriander  Mint Chutney and Date Tamarind Chutney .Ragada Patties is a famous Street snack and Chaat recipe in India .

                   It is a two part preparation of Ragada or Yellow Peas Gravy  and Stuffed Vegetable Pattie or Stuffed Tomato . It is a Healthy recipe  and  can be prepared with 2 tbsp Oil . For preparing Ragada we use Dried Yellow Peas which are soaked Overnight and Pressure Cooked along with Potatoes for fast Cooking. Dried Peas along with other Legumes are rich in Soluble fiber and good source of Cholesterol lowering fiber  . Soluble fiber forms a gel like substance in the digestive tract that binds bile( which contains Cholesterol ) and carries it out the body . It provides five important minerals 3 B vitamins , Protein and virtually no fat. Store Dried peas in a air tight container and will last for several months . If you store for longer , then store in refrigerator. Tomatoes of all Colors provides outstanding nutrient benefits . Store them at room temperature and away from sunlight . If stored in refrigerator , remove them One hour  before cooking to regain maximum flavor . Researchers has suggested that Potatoes can be incorporated in our diet and loose Weight if Baked or Boiled and seasoned with Herbs instead of Butter or Cream.One medium sized Potato has 110 Calories , no fat, sodium or Cholesterol and more Potassium than a Banana . Source : Health Magazines .

Recipe for 3 People .

Preparation and Cooking time : 30 Minutes

INGREDIENTS for RAGADA  :img_3224

1. Dried Yellow Peas – 1/2 Measuring Cup

2. Boiled Potato – 1 ( White or Sweet Potato)

3. Onions – One Medium chopped

4. Tomatoes – 2 Chopped

                       and Grated Beetroot 

5. Garlic – 2 Cloves ( Peeled and Chopped)

6. Grated Ginger – 1 tbsp

7. Salt and Turmeric – 1/4 th tbsp

8. Oil – 1 tbsp

9. Curry Powder – 1/2 to 1 tbsp ( Blend of Red chilli powder , Coriander and Cumin Powder , Garlic and Coriander leaves with Stems)

10 . Pav bhaji Masala – 1/2 tbsp

11. Finely Chopped Coriander leaves 

PREPARATION OF RAGADA :img_3226

1. Soak Yellow Peas Overnight . Pressure cook with 1 measuring Cup water , Salt and Potato  for 3 Whistles on Medium High Heat. When Pressure comes down transfer Peas with Water into a Bowl . Mash the Potato .

2.Heat 1 tbsp Oil and add Cumin seeds . Once cumin seeds are brown add finely chopped Onions. Fry till golden Brown . Once Onions are Brown add Ginger and Garlic Paste . Fry for Couple of Minutes and add finely chopped Tomatoes and Grated Beetroot.

                 Add Curry Powder and Pav bhaji Masala . Mix well and cook till tomatoes are Soft.

3. Once tomatoes are soft add Cooked Peas along with water and Mashed Potato. Bring to boil.

4. Once it comes to Boil , switch off the stove and add finely chopped Coriander Leaves . Check for Salt and Spices and adjust accordingly .

INGREDIENTS and METHOD for STUFFED VEGETABLE : img_3225

Mash 3 Boiled Potatoes( WHITE or SWEET POTATO or Combination of White and Sweet Potato)  . To mashed Potatoes add Salt,  red chilli powder , Coriander and Cumin Powder and Mango Powder and 1 tbsp Oil . Check for salt and Spices and adjust accordingly .

img_3230

1. Cut tomatoes into 2 inch Circles. Scoop the middle Part ( You can add to Ragada while Cooking ) . Divide the mashed Potato into 6 equal Parts . Roll each Part into round ball and stuff in the middle of the tomato.

2. Heat 1 tbsp Oil  in a wide pan and Pan fry the Stuffed tomatoes on both sides . It will take 3 to 4 Minutes . Transfer them into Plate .img_3229

HOW TO SERVE :img_3227

Place two Stuffed tomatoes in Bowl . Pour 3 big Spoonfuls of Ragada on top of the stuffed tomatoes. Sprinkle finely chopped Onions and top it with Green Chutney ( coriander and Mint Chutney) and Dates Tamarind Chutney.

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 .