SWEET POTATO WRAPS /FLAT BREAD – 3 INGREDIENTS

Sweet Potato  Wrap /Flat Bread  – 3 ingredients  for BREAKFAST , LUNCH and DINNER .

Recipe for 6 Flat Bread’s /Roti 

 Sweet potato flat bread or roti is a simple recipe prepared with 3 ingredients and can be served for any meal.  You can even use it as a wrap.  You can prepare day before or in your free time and refrigerate. Wrap in a paper towel and warm for 30 seconds before you serve. You can pack for KIDS LUNCH BOX too.  For Breakfast serve with Tomato raita or plain Yogurt( curd) and Pickle . For Lunch and Dinner serve with Tomato Green Squash ( Lauki)  yogurt curry . I shared the LINK at the end of the post.. Roti or flat bread is commonly eaten as an accompainment to various curries and prepared with just whole wheat flour or combination of flours. Some times for Breakfast my kids eat roti with Banana and Honey. I buy big bag of Sweet potatoes for everyday cooking and because of its Health benefits. We prepare aloo( potato ) Paratha by stuffing with potato . Thought of using Sweet potato as stuffing. Changed my mind and mixed with flour and spices. Easy to prepare and not sticky to roll .

               I added chickpea flour to boost protein. Chickpea flour also called Besan or channa flour or gram flour. You can easily find in  Asian stores or Indian stores. While preparing flat breads /Roti you can substitute 1/2 cup chickpea flour for every one cup whole wheat flour. Eating foods containing wheat flour provides energy you need to get through the day . It contains 13 grams of dietary fiber per cup which helps promote healthy digestion. Consuming wheat flour also contributes to your micro nutrient intake per day. B vitamins in wheat collectively support your body deliver energy from your food. Chickpea flour has fewer calories and carbs and better source of protein.

Sweet potatoes are not the same as Yams . Many people  use the terms interchangeably as both vegetables are similar size and color . Yams are native to Africa and Asia and can grow larger than the average potato. The sweet potato was not however a wild plant and required cultivation by Incas . It travelled over the land and sea making its way to Europe and quickly becoming an expensive , rare delicacy. Not all Sweet potatoes are orange in color . In fact sweet potatoes can also have purple flesh . No matter the color all sweet potatoes deliver fantastic health benefits. . One cup of Sweet potato contains 114 calories but packs a whopping 377 percent of your daily intake of Vitamin A . Fat is practically nonexistent in the Sweet potato root , making it a Healthy guilt free snack option. Although we associate the sweet potato with Holidays it’s beneficial to add the Sweet root to your diet throughout the year and they can easily found year round. Other Health Benefits of the Sweet potato include 52 percent of the Daily recommended Intake of Vitamin C as well as 50 percent of DRI of manganese.  The root vegetable or tuber contains free radical killing antioxidants which may also assist in blood sugar regulation. Source : HM . Here is the Simple recipe with 3 Ingredients .

NOTE : No need to rest the dough. Prepare in your free time and refrigerate. Wrap in a paper towel and microwave for 30 seconds before you serve or Use for a Wrap or if you pack for Kids Lunch Box.

RECIPE FOR TOMATO RAITA : Heat 1 tbsp oil and add 1/2 tbsp Cumin seeds followed by chopped tomato . Cook until tomato is soft. Add 1/2 tbsp curry powder or Rasam or sambar powder. Cool and add to Yogurt( Curd) . Add grated Carrots and Chopped Coriander too .

INGREDIENTS:

1. Sweet potato – medium ( Wrap in a wet paper towel and microwave for 3 minutes( 1+1+1) Stop the microwave for every One minute . Cool and mash the sweet potato .

2. Multi grain four or Whole wheat flour – 1 measuring cup or Rice flour – One measuring cup 

3. Chickpea flour – 1/2 cup

4. Ajwain – 1/4 th tbsp , Curry powder – 1 tbsp ( Blend of Red chilli powder, Corainder powder , cumin powder , fresh coriander and garlic)

5. Salt

6. Water for kneading dough

7. Oil – 1 tbsp

METHOD :

1 . In a mixing Bowl mash Sweet potato . To this add Muligrain flour or Whole wheat flour, Chickpea flour, Ajwain , Salt and Curry powder. Mix well . Taste the flour for salt and spices and add accordingly . If needed add water slowly until a dough is formed .

2 . Apply little Oil to the dough .

3. No need to rest . You can leave overnight and prepare for next day .

4. Divide into 6 equal portions .

5. Grease your hands with little oil and roll into a ball and flattened it.

7. Place on the work board and roll it 2 inch thick . If needed dust with flour.

8. Heat a skillet on a medium heat . When warm enough place the roti and fry 30 seconds on both sides . Apply Oil  on both sides of flat bread .

                Serve warm for BREAKFAST with Plain Yogurt ( curd) and for  LUNCH , DINNER  with Tomato Green squash ( Lauki) Yogurt ( curd) curry .

Recipe Link :

https://vegetarianhomestylecooking2015.wordpress.com/2016/12/02/Tomato

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BAJRA MASALA ROTI FOR BREAKFAST/KIDS LUNCH BOX/LUNCH/DINNER WITH INSTANT ZUCCHINI SAMBAR

Bajra Masala Roti for Breakfast/Kids Lunch Box / Lunch/Dinner with Instant Zucchini Sambar

We eat Plain Bajra roti for Lunch / Dinner with Vegetable Curry . Tried for Breakfast by adding few ingredients. No need of side . They taste good on their own as the roti’s are prepared with Spices . Or serve with Tomato Raita . It is easy for Kids to eat with Yogurt. My kids liked the taste and asked to pack for LUNCH BOX . Packed with Instant Sambar. I shared the recipe  for Instant Sambar at the end of the Post. After eating for Breakfast and packing for Kids Lunch Box I  still have 3 Roti’s left . I wrapped in a Paper towel and store in a Box in the refrigerator. I ate for Dinner by warming 30 seconds Wrapped in Paper towel . They are Soft and tasty . Here is the recipe for 15 medium Roti’s . No need to rest the Dough . Mix and Prepare Roti’s . 

Pack for Kids Lunch Box with Instant Zucchini or Bottle gourd( Lauki) Sambar.

Recipe for 15 medium Roti’s .

Preparation and Cooking time – 30 minutes 

Recipe for TOMATO RAITA:

             Heat tbsp Oil and add 1/2 tbsp Cumin seeds. Then add Chopped tomato. Season with Salt and Pinch of Turmeric Powder . Mix and cook until tomatoes are nice and soft.  Add 1/2 tbsp Curry Powder .Cool before adding to  1 Cup Yogurt. Add finely chopped Coriander Leaves . Mix well . Check for Salt and Spices and add accordingly . You can even add Green chilli paste and Grated ginger.

INGREDIENTS:

1. Bajra flour – 1 Measuring Cup

2. Rice flour  or Wheat flour – Handful

3. Grated Zucchini or Bottle Gourd ( Lauki) – 1

4. Grated Carrots – 1/2 Cup

5. Yellow Moong Dal – 1/2 Cup ( Raw ) ( Soaked and Washed)

6. Chopped Onion

7. Chopped Coriander

8. Green Chilli paste , Grated Ginger, Rasam powder or Samabr powder or Curry Powder( Blend of Red chilli powder, Coriander and Cumin powder , Garlic and fresh Coriander) and Salt 

9. Oil – 1 tbsp for Pan frying

10 .Water – 1/4 th Cup or accordingly

 METHOD:

1. Mix Bajra flour , Rice flour or Wheat flour, Soaked and Washed Yellow Moong Dal , Grated Zucchini or Bottle Gourd ( Lauki) , Grated Carrots , Chopped Onion , Chopped Coriander , Salt, Green chilli paste , Grated ginger  and Curry powder by adding water slowly . The dough should look like Chapathi dough.

2. No need to rest the dough . Divide the dough into 15 equal portions . Grease your hand with little Oil and shape them like a ball .

3. Heat a wide Pan on Medium Heat .

4. Cut the sides of a Ziplock bag and place the dough ball inside. Flatten with your fingers  and cover with Ziplock and press with a round Bowl for even and round roti.

5. Slowly slide the Roti on to Warm Pan . Drizzle Oil on each roti . Pan fry till light Brown . 

Serve warm with Instant Zucchini or Bottle gourd(Lauki) Sambar .

Recipe for INSTANT ZUCHHINI or BOTTLE GOURD9LAUKI) SAMBAR.

1. Heat 1 tbsp Oil and fry Onions , Carrots( 10)  and  thinly sliced Potato( 2 medium)

. 2. Once Vegetables are half cooked add Chopped Zucchini and Yellow Bottle Gourd( 1 each) . Season with Salt , Pinch of turmeric and add 1 tbsp Sambar Powder.

3. Add Tamarind Juice ,Jaggery Powder and Water.

4. Bring to Boil.

5. Mix 2 tbsp of Chickpea flour in Water and add to the Sambar . Cook for 5 to 7 minutes. Switch off the stove and add Tadka and Chopped Coriander Leaves ( Tadka – Heat 1 tbsp Oil and 1/2 tbsp Ghee and add Mustard seeds, Cumin seeds, Urad dal , Red chillies, Hing , Curry Leaves and chopped Garlic( 4 cloves) .

 

MASALA ROTI WITH QUINOA FLOUR / JOWAR FLOUR – KIDS LUNCH BOX RECIPE/SUMMER LUNCH

Kids Lunch Box recipe – Masala Roti with Quinoa flour , Mixed Beans and Coriander . 

Masala Roti is a Simple roti recipe prepared with 5 Ingredients. I prepared the roti with Usal mix ( Mixed Beans) .  Instead of preparing Curry with Cooked  Beans I mixed with flours and Spices. Need to pack for KIDS LUNCH BOX. This way I don’t need to worry they will bring back the food. They are Soft, Moist and tasty when served Warm or at Room temperature. Since the Weather is getting Warmer , need to Cool the body with Yogurt. So I  prepared Carrot Raita ( Carrot with Yogurt) to go along with Masala Roti . Prepare Carrot Raita night before and refrigerate . It will come to room temperature by Lunch time. In some parts of the World it is Summer Vacation for Kids .

           This is Quick fix meal and easy recipe for Mom’s as it is difficult to spend time in the Kitchen because of Warm temperatures. Quinoa is a 7000 year old grain that Originated in the mountainous region of South America. Since it is highly nutritious food the United Nations declared 2013 as the year for Quinoa. It is an excellent addition to a diabetic diet with low GI to support an even blood sugar . It is a Whole Grain packed with Protein , fiber, Vitamins and Minerals. Good source of Calcium , Iron , magnesium when compared to other grains. About 80 percent of people have a magnesium deficiency resulting in Chronic leg cramps , Muscle pain , Insomnia and anxiety .

                   It is easy to prepare Quinoa flour at home. Just toast Quinoa in a skillet , Cool and grind into a fine powder. Interesting about Quinoa. It is not recommended consuming Quinoa as your primary protein. One cup of Quinoa provides 220 calories and 8 grams of Protein with significant amount of Calories and Carbohydrates. One large egg contains about 8 grams of Protein with 80 Calories and no Carbohydrates. Always try to eat many different sources of PROTEIN and enjoy Quinoa as a nutritional boost to your diet. Source : Health Magazines .   Here is the recipe with 5 ingredients.

Pack for KIDS LUNCH BOX with CARROT RAITA 

Recipe for 10 Medium Roti’s . Preparation and Cooking time : 30 Minutes INGREDIENTS :

1.  Quinoa flour and Wheat  flour – 2  Cups or accordingly Note : You can try with more of Quinoa flour. As I tried for first time I used both Quinoa flour and Wheat flour .

              or 2 Cups Wheat flour ( If you don’t find quinoa flour ) or 1 1/2 Cup Jowar flour and 1/2 cup Wheat flour or Rice flour .

2. Cooked Mixed Beans – 1 Cup ( Grind with 1/2 cup Water , Green Chillies – 2 and Small Piece of Ginger ) or Use Potato Masher and Mash the Beans and add 1/2 cup Water , Green chilli Paste and Grated ginger .

3. Chopped Coriander -1/2 Bunch 

4. Sambar Powder or Rasam Powder or Curry Powder – 1 tbsp  , Salt – Accordingly Curry Powder ( Blend of Red chilli powder , Coriander and Cumin powder, Garlic and fresh Coriander) 

5. Oil – 2 tbsp for Pan frying Roti’s .

METHOD :

1. Grind Cooked Beans with 1/2 cup water, Green chillies ,Salt and Small piece of Ginger. Transfer to a Bowl . or Mash the Beans with Potato Masher and add water, Green chilli paste , Grated ginger and salt .

2. Add Finely Chopped Coriander, Curry Powder or SAMBAR Powder . Mix well .

3. Slowly add the flours and mix like a Chapathi dough . Do not add water.

4. Grease your hand with little Oil and divide the dough into 10 equal Parts.

5. You can prepare roti directly in a Pan or roll on the board 

5. Cook on a medium flame and drizzle Oil when you flip .

                       SERVE with CARROT RAITA. 

RECIPE for CARROT RAITA :

1. Heat 1 tbsp Oil and add Cumin seeds followed chopped tomato. Season with Salt and Turmeric  and cook until soft .

2. Then add Grated carrot and Sambar powder . Mix gently and switch off the stove. Cool before adding to Yogurt( Curd) .

3. Once the vegetable is Cooled add 2 Cups Yogurt and Finely chopped Coriander , Mint and Curry Leaves .

                  NOTE : Cook the tomato in the Microwave for Couple of minutes . ( 1 + 1 minute) . Cool and Peel the skin and chop finely .( Optional)

 

LOBIYA(BLACKEYED BEAN ) ROTI WITH CARROT RAITA

Lobiya( Black eyed Beans) Roti with Carrot raita

You can even pack for KIDS LUNCH BOX  with Carrot Raita:

 For a change you can replace your Phulka or Paratha with these Lobiya( Black eyed Bean ) roti . Just mix every thing and prepare roti . No need to rest dough . To get round and even roti I used Ziplock bag and round bowl . If you have a big pan you can fry 4 medium roti’s at one go . The roti’s are not going to dry because I added good amount of Vegetables and they are going to stay soft at room temperature. You can serve them for Morning Breakfast / Lunch / Dinner. If you want to pack for Kids Lunch Box pack with Carrot raita. It takes only 5 minutes to prepare raita . Refrigerate and comes to room temperature by Lunch time.

RECIPE for CARROT RAITA :

                 Heat 1 tbsp Oil and add Cumin seeds followed by Chopped tomato ( One ) . Season with little Salt and Rasam Powder or Sambar Powder . Once tomatoes are soft add Grated carrot and Mix. Switch off the stove. Cool before adding to Yogurt . Add this Cooked vegetable to 2 cups of Yogurt(Curd) , finely chopped Onions and Coriander . Check for Salt and spices and add accordingly . You can even add Green chilli paste and Chopped ginger.

Recipe for 15 medium Roti’s .

Preparation and Cooking time : 30 minutes

INGREDIENTS:

1. Jowar flour – 1 Cup

2. Rice flour or Wheat flour – 1/4 th cup

3. Chopped Onions

4. Grated Zucchini – 1 Big or Bottle Gourd( Lauki)

5. Cooked Lobiya( Black eyed Beans) – 1 Cup

6. Chopped Spinach ( Palak) or Coriander

7. Green chilli paste, Red chilli powder, Cumin powder or sambar Powder or Curry Powder ( Blend of red chilli powder , Cumin and Coriander Powder , Garlic and fresh Coriander)

8. Ajwain

9. Salt

10 Oil – 2 tbsp for frying roti .

METHOD :

1. Mix jowar flour , rice flour , Mashed Lobiya( Black eyed peas) , Grated Zucchini or Bottle gourd( Lauki) , Chopped spinach or coriander , Ajwain , Green chilli paste, Grated ginger, red chilli powder , Cumin powder , turmeric and Salt . Mix well . Add water slowly and mix like a Chapathi dough .

2. Divide the dough into 15 equal portions and shape like a ball .

3. Cut the sides of Ziplock bag and place the ball inside , flatten with your fingers. Cover with Ziplock and press with a round bowl .

4.Heat a pan and grease with Oil . Slowly slide the Roti on to the warm Pan and Pan fry on both sides till golden brown.

5. Repeat the process with the rest of the dough .

SERVE with CARROT RAITA or any Vegetable of your choice.

RAGI ROTI WITH SPINACH MANGO DAL/SAMBAR/VEGETABLES WITH YOGURT

Ragi roti with Spinach Mango Dal or Sambar or Vegetables with Yogurt 

We liked the new taste of Ragi roti . I tried with ragi flour and Chickpea flour . Not able to prepare Roti’s . So added Wheat flour. Came out perfect .  Second time I tried with Yellow Moong flour and Rice flour . We liked this combination too .Serve them warm . If any left over’s  transform them into Crackers. No need to Bake or Deep fry . Kids will like to munch on them . They tasted good with Spices . I didn’t use rolling Pin and Board to roll the Roti’s . Took the help of Ziplock . Cut the sides of Ziplock and place the RAGI BALL , press with your fingers. Cover with the Ziplock and press with a ROUND BOWL for perfect and even roti .  

                    Ragi is the common name of Finger millet in southern part of India . It is a whole grain which contains all 3 parts of the Kernel the bran , germ and endosperm  which makes it healthier and contains fiber and other essential Vitamins which are not lost in Processing . Fiber gives a feeling of fullness and controls excessive food consumption .Because of the fiber it slows down the digestion and controlling Blood sugar levels in case of diabetics. . They are too tiny to be processed and consumed in its purest form .Ragi flour is prepared by either crushing dried grains or sprouting , drying and grinding.  It is gluten free and substitute for Wheat .

100 grams of Ragi flour contain 336 k cal of carbohydrates ( least on calories , protein and fat) . Major portion of ragi flour is carbohydrates followed by protein and fiber and least amount of fat. Good source of calcium and the rest of other minerals ( Iron , niacin , Thiamin and Riboflavin ) are small . When compared to Brown rice , wheat , maize Ragi calcium in mgs is 350 ( Brown rice – 33 , Wheat – 30 , and maize – 26) . Even a diabetic needs carbohydrates for energy . All cereals contain 70 percent starch .Carbohydrate comparison with other grains ( Ragi – 72.6) , Brown rice( 76) , Wheat (71) maize (73).When compared with Brown rice , Wheat and Maize it is least in calories , protein and fat. Excess eating of Ragi could lead to Kidney stones and ensure moderate eating.  According to Ayurveda Ragi is high in Calcium . Excess consumption can lead to Kidney stones. 2 to 3 tbsp of Ragi flour is safe to consume 3 times a week.

If you eliminate grains you tend to over eat other foods which could lead to more body fat. Consume half of all grains as whole grains. Grains are incomplete protein . They may not contain all essential amino acids. Mixing cereals and pulses increases the nutrition value . Mix with gram flour or soyabean flour to enhance the fiber and protein quality and lowers GI . Source : HM

                 Simple and easy recipe with 3 main Ingredients . Serve with Dal or Sambar or with Yogurt Curry. Here is the recipe .

NOTE : Serve warm . Don’t refrigerate and reheat . 

Recipe for 4 Roti’s .

Preparation and Cooking time : 20 Minutes

INGREDIENTS:

1. Ragi flour – 1/2 Cup ( store bought)

2. Chickpea flour( Besan) – 1/4 th cup or Yellow Moong Dal flour

3. Wheat flour – Handful or Rice flour

4. Warm water – 1/4 th Cup

5. Oil – 2 tbsp

6. Rasam powder or sambar powder or Curry Powder – 1/2 to 1 tbsp

7. Ajwain – 1/4 th tbsp

8. Salt

9. Finely Chopped Onions

10 . Finely chopped Coriander

METHOD :

1. Mix Ragi flour with Chickpea flour , Wheat flour , Spices, Ajwain , 1 tbsp Oil , Salt, finely chopped Onions and Finely chopped Coriander .

2. Add water slowly and mix the flour like Chapathi dough .

3. No need to rest the dough , you can Prepare roti’s immediately .

4. Divide the dough into 4 equal portions . Shape them into ball by greasing your hand with little Oil. Cut the sides of Ziplock bag and grease with little Oil . Place the dough inside the Ziplock and press with your fingers . Cover with Ziplock and press with a round Bowl . So the roti will be even .

5. Heat a pan and fry the roti’s . Apply Oil when you flip .

SERVE WARM with Dal or Raita or any Vegetable Gravy .

RECIPE LINK FOR SPINACH  MANGO DAL prepared with three  Dals . Try my Version: 

https://vegetarianhomestylecooking2015.wordpress.com/2016/06/28/spinach

RECIPE LINK FOR CUCUMBER SESAME  SEEDS PICKLE . It stays good for 3 to 4 days in the refrigerator. Serve with any roti . Enhances the taste of the meal. 

https://vegetarianhomestylecooking2015.wordpress.com/2017/03/20/Cucumber

 

 

 

 

 

JOWAR ROTI( STUFFED) WITH INSTANT DAL RASAM AND TOMATO RAITA

Jowar Roti(Stuffed)7b108797-6a0a-4a81-876f-2ab2b715e007with Instant Dal rasam and Tomato Raitaimg_0533-2

Today I’m sharing 3 recipes for Lunch/Dinner which you can prepare in less than an Hour. After eating this Lunch you won’t crave for any Snacks till Dinner time. I’m sharing Stuffed vegetable Jowar Roti, Instant Dal rasam and Tomato Raita. The star Vegetable for all the three recipes are Tomato. Tomatoes Play an important role in everyday Cooking like Curries , Biryani, Soups , Salads , Pasta and Pizza . It is a super food and rich in Lycopene. it full of anti oxidants which lower the risk of Cancer, Heart disease and regulate blood levels. Rich in Vitamin A and C . They can be eaten raw or Cooked. Cooked tomato is better than raw because more beneficial chemicals are released during the heating process creating the higher concentration of lycopene. I shared a Tomato raita recipe prepared with Yogurt , Spices and tempering. I cooked tomato in tempering so it will release the juices and will be well incorporated with Yogurt. Added Coconut to the raita for extra sweetness. The mild taste of yogurt with tomato, Coconut , Spices and tempering create a tasty raita that you can enjoy with Jowar roti along with Dal rasam .Source : Health Magazines.

Recipe for 3 to 4 People.

Recipe for Toamto Raita : img_0535-1

Heat 2 tbps Oil and add 1 tbsp. Cumin seeds, 2 Broken Red chillies and Chopped tomato. Cool it before adding to Yogurt. To One Cup Yogurt add 1/4 th Cup freshly grated Coconut , 1 tbsp. Green chilli Paste, Salt , 2 tbsp. Chopped Ginger , Finely Chopped Coriander Leaves and Cooked tomato with tempering. Mix well . Check for Salt and adjust accordingly.

Recipe for INSTANT DAL RASAM :img_0534-1

  1. RASAM POWDER : Dry roast Handful Toor Dal , Handful Channa Dal , 1 tbsp. Cumin seeds, 1 tbsp. Coriander Seeds, 1/2 tbsp. Mustard seeds, 5 Fenu greek seeds, 10 Peppercons, 2 Red chillies. Cool the Spices and grind with 2 tbsp. Coconut , Salt and Marble size Tamarind.

2. Heat 1 tbsp. Oil and 1 tbsp. Ghee and add 1 tbsp. Cumin seeds and 1/2 tbsp. Mustard seeds , 2 Broken Red chillies , Curry Leaves, Crushed Garlic Cloves -4 , Crushed Ginger,  Hing to Oil .

3 .Add 1/2 cup Chopped Onions , Little Salt and 1/4 th tbsp. Turmeric. Mix well and fry Onions till Light Brown . Once Onions are Brown add 2 Hand Crushed Tomatoes, 2 Glasses Water and Rasam Powder . Bring to Boil .

4. Once it comes to boil add Finely chopped Corinader Leaves .

5. Check for salt and add accordingly.

RECIPE for STUFFED JOWAR ROTI: 6 Medium Roti’s .img_0533-3

1. To two  Boiled Potatoes add 1/2 cup Chopped Onions, 1/2 Cup Chopped Bell Pepper , One Chopped tomato , Green chillies -2 and Salt . Mix well and divide into 6 Portions .

2. Mix Half Cup Jowar flour, 1/4 th Cup Wheat flour , 1/4 th Cup Chickpea flour, Salt and Ajwain with Warm water.

3. Divide the dough into 6 equal portions and shape like a ball with little Oil .

4.  Cut a Ziplock bag and Place a Jowar dough  ball . Cover the Ziplock Cover and roll with rolling Pin . Place the Vegetable Ball in the Middle of the roti and seal from all sides . Roll like Chapathi with rolling Pin or with a round based Bowl .

5. Heat Pan and fry Stuffed jowar roti with little Oil on both sides  till Golden Brown .

SERVE these Stuffed Jowar roti with Dal Rasam and Tomato Raita.