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

 

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 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.

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.

 

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 .