YELLOW MOONG SALAD

Yellow Moong Salad . image5 Ingredients recipe with Zero oil and no dressing salad . Doesn’t need any Cooking. Preparation time : 10 Minutes .

Sometimes I feel like eating Salad for Lunch which are Cool and satisfying on No mood Cooking days . It will take time to Chew , so you will feel satisfied and won’t crave till Dinner time. You will experience different tastes in every Bite. What I like about  this Salad is , it has everything except Salad dressing. Salads are   light and refreshing on hot  Summer days. Yellow Moong Dal salad is usually prepared during festival times without Vegetables and  doesn’t require cooking. I added Vegetables and fruits for the color, contrast and nutrition. The ingredients look  simple but you will love the combination of Moong dal with Coconut , vegetables , fruits and little spicy taste from Green chillies and ginger in every bite. Don’t forget to add herbs for refreshing flavor . Season with freshly grounded Black pepper and Italian Seasoning is a perfect ending for the Salad. If you have left overs refrigerate without seasoning with Salt. Stays good for  2 to 3 days. Note : Don’t skip Coconut and Clementine , perfect combination for salad. 

Recipe for 2 People .

INGREDIENTS :

1. Yellow Moong Dal – 1/2 Cup ( raw )

2. Dry or fresh Coconut – 1/4 th Cup

3. Salad Cucumber – 1 ( Chopped)

4. Color Bell Peppers – 1/2 Cup( Chopped)  and Grated Carrot – 1/2 cup

5. Clementine – 2

6. Green Chillies – 2 ( Chopped)

7. Ginger – 2 tbsp.

8. Finely chopped Coriander Leaves and Mint leaves

9. Salt to taste and Freshly grinded Black Pepper .

10 .Italian seasoning – 1 tbsp.

METHOD:image

1. Soak Yellow Moong Dal for 30 minutes. Wash before and after soaking . Drain out all water.

2. Transfer Moong Dal to a bowl . Mix with finely chopped Cucumber , Bell Peppers , Coconut , Clementines , Chopped green Chillies , ginger, Finely Chopped Coriander and Mint leaves.

3. Season with Salt , freshly grinded Black pepper , Italian Seasoning. Mix well .

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SALAD FOR LUNCH – WHEAT BERRY SALAD WITH FRUIT DRESSING

Salad for Lunch img_1021Wheat Berry Salad with Fruit dressing.

Wheat Berry is an entire Kernel composed of bran , germ and endosperm. All wheat products such as Wheat flour are made from Wheat Berries. Wheat Berries are chewy in texture, Sweet and Nutty in taste. It holds shape even after Cooking. For fast cooking Soak Wheat Berries and Black eyed Beans whole night and Pressure cook . Once cooked you can refrigerate and add to your Salads, soups and enjoy as a meal by adding some vegetables and Beans. Dried Wheat berries can last for many years if stored in air tight container and in cool dark place. Wheat Berries are full of fiber , Protein , Vitamins and nutrients such as Iron , Calcium , Vitamin B , folate and Potassium. If you want to stay strong and Healthy and want to get more nutrition choose Organic. Organic foods help to increase the nutrient intake of people who don’t eat the recommended 5 serving of fruits and Vegetables a day.Source: HM.

Wheat Berry salad is a tasty and nutritional food choice.

Recipe for 2 People .

INGREDIENTS:

1. Wheat Berries – 1/4 th Cup

2. Black Eyed Peas- 1/4 th Cup Dry

3. Salad Cucumber – 1/2 Cup ( Chopped)

4. Chopped  Red Onion – 1/4 th Cup or Shallots

5. Green Bell Pepper or any other Colored Peppers – 1/4 th Cup

6.  Roma Tomatoes – 1 /2 Cup Diced

7. Finely Chopped Coriander Leaves

8. Salt to taste

9. Italain Seasoning – 1 tbsp.

10 . Juice of Lime – 1/2

11. Freshly ground Black Pepper

12. Crushed Grapes – 1/2 Cup

13. Dijon Mustard 

14. Oil – 2 tbsp.

METHOD:img_1023

1. Soak Wheat Berries and Black eyed Beans Overnight . Wash 3 to4 times and Pressure cook with little Salt and water for 2 to 3 Whistles. Once Pressure comes down , drain out water if any left and cool before mixing with Vegetables.

2. For dressing mix Half Juice of Lime with little Salt , Oil ,  Freshly grounded Black Pepper,  Dijon Mustard , Chopped Coriander leaves , Crushed Grapes and Italian Seasoning .

3. In a bowl  mix Wheat Berries, Black eyed Beans  with Onions, Bell Pepper , Tomatoes, Salad Cucumber, Grapes and Dressing. Check for Salt and Spices and adjust accordingly .

NOTE : You can add Pickled Green Chillies  and Roasted Cumin Powder  for Extra flavor and taste.

 

LUNCH – BREAD SAMOSA ,HOMEMADE GREEN CHILLI PICKLE AND RIPE MANGO MOONG DAL SALAD

WEEKEND LUNCH – BREAD SAMOSA( Makeover for traditional recipe) /Kids Lunch Box / Kids summer Lunch.img_0543Taste good with less work , served   with Homemade Green Chilli Pickle and  Ripe mango Moong Dal Salad .

Samosa is a popular street food of India which is deep fried with Spicy Potato filling that has Crispy and Outer flaky layer made with APF flour or Wheat flour served with Green Chutney and Sweet Chutney as an afternoon snack / appetizer / Tea time snack .

For today’s recipe I made a little change for Outer Covering . Instead of Using APF flour or Wheat flour I have used Bread as Outer covering believing shortcut to innovative dish is not to spend hours in Kitchen . I never tried samosa at home because of all the work . We enjoy this famous snack at restaurants /Movie theater . This week I decided to prepare at home by giving make over to the traditional dish . Believe me it tasted so good. The outer covering is Crispy like the traditional Samosa . The filling is very tasty prepared with Cooked Potato , green peas , Bell pepper and for flavor I added Ginger garlic paste and seasoned with Curry powder. For tanginess I added mango powder . While Samosa’s are traditionally fried I preferred to Pan fry Bread Samosa . No compromise in taste.

Serve these Snacks with Homemade Green chilli Pickle which is not Spicy and can be prepared in no time. As I planned for Weekend Lunch I Soaked  Moong Dal  to prepare salad with Ripe mango . Perfect combination for Bread Samosa.

Recipe for GREEN CHILLI PICKLE : Stays GOOD for more than a week. No need to add any Oil to this Pickle .img_0544

Dry roast 2 tbsp. Coriander seeds, 2 tbsp. Cumin seeds , 1 tbsp. Fenugreek seeds , 2 tbsp. Mustard seeds, Fennel seeds . Cool the Spices and grind with little Salt  in a Coffee Grinder .

Mix with Pinch of hing , Turmeric 1/4 th tbsp. and Squeeze Juice of Lime . To this Mixture add Chopped Green Chillies( 10) . Mix well . Store in a Clean jar and refrigerate .

RECIPE for MOONG DAL SALADimg_0537 with RIPE MANGO  and Cucumber :  

1.  Soak Half Cup Green Whole Moong Dal overnight . Wash and Microwave for 4 to 5 Minutes . For every One minute take out from Microwave and mix with Spoon or Pressure Cook for One or two Whistles with very little water and Salt.

2. Cool the Green Moong Dal . Heat 2 tbsp. Oil and add 1 tbsp. Mustard seeds , 1 tbsp. Cumin seeds , Green Chillies ( 2 to 3 ) , Ginger – 2 tbsp.( Chopped) , Curry leaves .

3. Switch off the stove and add Cooked green Moong Dal , 1/4 th Cup Fresh Coconut and Finely Chopped Coriander Leaves

4. Check for Salt and adjust accordingly and Season with Freshly grounded Black Pepper and Italian Seasoning.

5. Add finely Chopped SALAD CUCUMBER  and RIPE  MANGO PIECES before SERVING.

RECIPE for BREAD SAMOSA: img_0542

FOR FILLING :

1. Heat 2 tbsp. Oil and Saute Onions – 1/2 Cup , Green Bell Pepper 1/2 Cup with 1 tbsp. Cumin seeds , little salt , Turmeric 1/4 th tbsp. and Curry Leaves .

2. Once onions are Brown add 1 tbsp. ginger Garlic Paste and fry for Couple of Minutes .

3. Add Cooked and Mashed Potatoes (3) and 1/2 Cup Frozen Peas , 1 tbsp. Curry Powder , 1 tbsp. Mango Powder and finely Chopped Coriander Leaves .

                                    Check for salt and adjust accordingly .

METHOD:

1. Drizzle Water on  6 Bread Slices and press between your Hands .

2. Divide the Potato filling into 6 equal portions.

3. Place the Potato filling on the edges of Bread and fold in triangle and seal the edges with wet FINGERS.

4. Heat Pan and drizzle some Oil and Pan fry the Bread Samosa on both sides . You can fry 3 at a time . Cook on Medium Heat .

                               5. SERVE with HOMEMADE GREEN CHILLIE PICKLE and RIPE  MANGO MOONG DAL SALAD .

 

 

BARLEY SALAD WITH ORANGE HONEY MUSTARD DRESSING

Barley Salad . img_0382Salad for Lunch with Light Dressing ( Complete Meal)

Sometimes I like to eat just Salad for Lunch with Grains , Protein , vegetables , Light and tasty dressing which is filling and delicious at the same time. Today’s Salad recipe is different from other Salad recipes I have shared because of the Wonder Grain Barley . It is a wonderful versatile grain with Chewy texture like Pasta and  taste delicious  in Soups , Stews and Salads . It is healthy , nutritious with lots of fiber. Fiber in Barley provides food for the beneficial bacteria in large intestine and crowd out disease causing bacteria in large intestine and helps in Healthy digestive tract . Barley comes in two forms Hulled and Pearl . Hulled Barley is considered as Whole grain which has tough inedible outer most hull removed but still retains its Bran and endosperm layer. Pearl Barley has been polished to remove Bran and less chewy , Cooks faster and is not considered as Whole Grain . This Salad is perfect for Holiday feasts. Gorgeous combination on your plate with protein veggie packed salad keeps you full satisfied and filled with nutritional goodness.

I also added Chickpeas for Protein instead of Cheese and Vegetables for Fiber . I like Cucumber in Salads which has 96 percent Water content and helps in keeping the body hydrated and regulates Body temperature. I whisked up light dressing with Orange Juice , Mustard , Honey and Seasoned with Salt which brings flavor and enhances the tastes of food.

                 When it comes to Black pepper , I love the light spicy taste of freshly grounded Black Pepper in Soups , Salads , rice dishes and with lentils .It not only brings flavor and taste to food but gives a spicy bite and it is a basic ingredient in my Salad recipes .Honey can be a natural cure when it comes to Pesky Colds and Cough . According to 2012 study published in Pediatric Journal a persistent Cough that wont go away can easily remedied with Honey . The Golden liquid thick Consistency helps Coat the throat and the Sweet taste is believed not  to trigger never ending Cough.

Mustard the Condiment was originally prepared by making the ground seeds into a Paste . You have to try this Orange Honey Mustard dressing with little Spicy from mustard and sweet taste from Golden Honey which has a good balance of Sweet and acidic from Orange juice. Add freshly grounded Italian seasoning before you serve is a combination of Oregano , Basil , Marjoram , thyme , Parsley  and rosemary can add extra flavor , taste and promotes Healthy digestion.       Source :  Health Magazines . This SALAD is perfect for any meal . GORGEOUS combination on your plate with Protein Veggie packed salad keeps you full , satisfied and filled with nutritional goodness. 

Recipe for 2 People .

Preparation and Cooking time : Less than 30 Minutes

INGREDIENTS:

1. Barley – 1/2 Cup ( Cooked)

2. Chickpeas – 1 Cup ( Cooked) or Cooked green peas 

3. Salad Cucumber – 1 and Grated Carrot 

4. Roma tomato( 1)  or Cherry tomato’s – 10 ( Halved)

5. Pearl Onions – 7 ( Minced)

6. Bell Peppers – 1/4 th Cup

7. Cabbage – 1/2 Cup ( Chopped)

8. Pickled Green Chillies or Regular – 2

9. Fresh Mint – 3 tbsp.

10 . Finely Chopped Coriander leaves 

 ORANGE HONEY MUSTARD  DRESSING : Whisk together 1/4 th Cup Orange juice with  1 tbsp. Mustard ,  2 tbsp. Honey and Season with Salt and Freshly grounded Black Pepper .

11. Italian Seasoning – 1 tbsp.

METHOD :img_0380

1. Soak Chickpeas and Barley Overnight . Wash before and after Soaking and Pressure Cook with 1/4 th glass water and little Salt for 3 Whistles . When Pressure Comes down transfer Chickpeas and Barley to a Bowl . ( No water will be left to drain out.) . Cool them before combining with Vegetables and dressing.

2.  Combine Salad Cucumber , minced Pearl Onions , Cabbage , tomatoes , Bell Pepper , Green Chillies , Mint and CORIANDER Leaves in a Bowl . Add Cooked Barley and Chickpeas too .

   3. Toss the Salad with dressing. Check for the Seasoning and adjust accordingly . Finally season with freshly grounded Italian Seasoning.

Enjoy it for Lunch / Dinner as a Complete Meal.

 

 

SEVEN DAYS SALAD RECIPES

 SEVEN DAYS SALAD IDEAS : 

The Salad recipes that I’m sharing doesn’t have any Oil dressing and Salt . Only in 3 Salads I added little Salt while Cooking Beans . The reason I didn’t add any Oil or Salt because the Salads taste good with the natural Sweetness from Fruits , Sprouts and Vegetables  are  beneficial for those who want to avoid Salt and Oil in their diet. We need SALT and OIL in our diet but we can avoid in some foods where we don’t need them like my SALAD RECIPES .

We can lower the risk of many diseases by including  fruits, Vegetables , Lentils , Sprouts and Herbs which contribute to overall Health . If you want to include salads in your diet ( as we are not Cooking)  avoid Produce Sprayed with Chemicals and Choose Organic Produce .

The most nutritious and excellent addition to fresh salad are Sprouts and Beans . Lentil Sprouts contain more  Protein and can be prepared at Home by Sprouting and can be eaten without Cooking. Beans Soaked Overnight and Cooked with little salt are Healthier when Compared to Canned Beans ( If using Canned Beans wash them thoroughly ) .

Herbs ( Parsely , Cilantro , Dill , Oregano , Coriander , Mint Leaves , Basil and thyme)  not only has medicinal properties but also enhance the taste and flavor of Salads . They are easy to grow at home without Chemicals .

Oils and Fats are important for Balanced and Healthy Diet . Fats fills your fat cells and help to keep body warm . Need fat to keep our Skin and Hair Healthy . During exercise our body uses Carbohydrates and later uses the fat to keep you going when food is no longer available .  The fats our body gets from food gives body essential fatty acids called linoleic and linolenic acid . These are called essential because your body cannot make them itself. Your body needs them for Brain development , Control Inflammation and Blood Clotting. Keep Saturated Fat to less than 6 percent of your total daily Calories . Foods with lot of saturated fats are Butter , Cheese , Whole Milk , Ice cream and fatty meats . It is important to read nutrition labels on food to know the kind of fats . Eating Unsaturated fat can help lower your LDL Cholestrol.

SALT . About three quarters of the salt we eat is already in the food we buy. Salt actually helps your body digest food rather than trying to eat itself . Salt also plays a role in digestion and break down food .Not only Salt help control your fluid balance , it also controls the way your Muscles and Nerves work . Our bodies automatically regulate how much Salt or Sodium is present . If levels are too high we get thirsty and drink to speed up the elimination of salt through Kidneys. Sodium is necessary for preventing dehydration , for proper transmission of nerve impulses and for normal functioning of Cells .   Source : Health Magazines .

  IMG_2183

SALAD 1 :

 YELLOW MOONG DAL SALAD: No Oil Salad . I added little SALT .

          1.  Soak 1/4 th Cup Moong Dal . Wash before and after Soaking .

2. After half hour drain out all Water .

3. To this add 1//4 th Cup fresh / dry Coconut ,   Green Chillies ( 2 Chopped) , Ginger ( 2 tbsp.) ,     4 Clementines ( Peeled and Chopped) ,  One  Apple Chopped , Salt , Black Pepper and Honey .

IMG_2180

SALAD 2:

Cucumber Plum Salad with Hung Curd . NO Salt and Oil Salad .

Salad Cucumber -1 ,   Plums -2 , 1/2 Cup Mixed Nuts ,                                                                  1/4 th Cup Hung Curd mixed with Cumin Powder and Black Pepper and  dried Oregano .

SALAD 3:

BOILED PEANUT SALAD IMG_2179img_0282with APPLE DRESSING . Salt used while Cooking Peanuts. No Oil Salad .

1. Soak Peanuts for 1/2 hour and Pressure Cook it or Microwave with little Salt .

2. Apple dressing – Mix apples with Black Pepper , Honey 2 tbsp. and 1 tbsp. Ketchup . You can add any herbs of your Choice for dressing .( Mixed Herbs)

3. Mix Sugar Snaps – 20 into bite size Pieces , Cabbage – 1/2 Cup ( Finely Chopped) , Salad Cucumber – 1/2 , Grated Baby Carrots – 20 ( Grated) , Boiled Peanuts and Apple Dressing.

Finish off with finely Chopped Coriander Leaves .

SALAD 4:

SPROUTED MOONG IMG_2181DAL SALAD . NO Salt and Oil Salad .

Mix Sprouted Moong  with One Cup finely Chopped Cabbage – 1 Cup  ,  Salad Cucumber – 1 Cup,  2 Plums and freshly grounded Black Pepper.Garnish with finely Chopped Parsley.

                        Salad will taste good  without Salt because of the Sweetness for Plums .

SALAD 5:

BLACKEYED BEANS and Navy Beans  SALAD  with Grape dressing : No Oil Salad . Used little Salt for Cooking Black Eyed Beans and Navy Beans .IMG_2177

Mix Cooked Blackeyed Beans and Navy Beans  – 1/2 Cup  

                             with finely Chopped Cabbage – 1 Cup ,

                                                    Sliced red Grapes – 1 Cup ,

Bell Pepper – 1/4 th Cup , Salad Cucumber – 1/2 Cup                                        

                            Crush Gapes ( 20) and Season with   Freshly Ground Black Pepper and  Honey ,  Pumpkin Seeds – 1/4 th Cup .  Add this dressing to the Salad and Garnish with Finely Chopped Cilantro or Coriander Leaves or Mint Leaves  .

SALAD 6 :

FRUIT SALAD/ LETTUCE BOWLSIMG_2176img_0280with Freshly Grounded Black Pepper, Honey ,  finely chopped Mint Leaves  and Pumpkin Seeds  .  Topped with Some Hung Curd .No salt and Oil Salad .

SALAD 7:

BLACKEYED BEANS GRAPES SALAD with GRAPES DRESSING  . No Oil Salad . Very little Salt used for cooking Black eyed Beans .

IMG_2178

Recipe for 2 to 3 People . Preparation and Cooking time : Less than 30 Minutes .

INGREDIENTS:

1. Blackeyed Beans cooked – 1 Cup

2. Grapes – 20 ( Cut into Half)

3. Cabbage – 1/2 Cup ( Finely Chopped )

4. Green Bell Pepper – 1/4 th Cup ( Finely Chopped)

5. Pistachios – Handful

6. Grated Baby Carrots – 10

7. SALAD DRESSING : Crush 10 Grapes and add Freshly grounded BLACK Pepper , Cumin Powder and Honey

METHOD : 1. Mix Cooked Blackeyed Beans with grapes , Green Bell Pepper, Finely Chopped Cabbage , Pistachios , Grated Baby Carrots, Finely Chopped Dill or Rosemary ( Fresh or Dried)  and SALAD DRESSING.

SALAD 8:

WHOLE WHEAT CHICKPEA IMG_2182SALAD with PINEAPPLE dressing  . NO OIl Salad . Little Salt Used .

              Mix 1/2 Cup Cooked Whole Wheat with

             1 Cup Cooked Chickpeas ,

             1/4 th Cup Onions ,

              1 Tomato ( Chopped ),

              1/2 Cup Bell Peppers ,

                 Salad Cucumber – 1 Cup 

             Crush Half Cup Pineapple and  Season with little Salt , Black pepper , Cumin Powder , Red chili Powder , Coriander Powder , Honey and Squeeze Juice of Half Lime . Garnish with Finely Chopped Mint and Coriander Leaves .

SALAD 9:  SWEET POTATO SALAD WITH BLACKEYED BEANS AND FRUITS: Little salt while Cooking Blackeyed Beans and Yellow Peas .No Oil salad.

img_0279

Mix  1/2 Cup Cooked Blackeyed Beans , 1/2 Cup Yellow Peas , 1/2 Cup grated Sweet Potato and 1 Cup Cantolope . Season with freshly grounded Black Pepper , fresh Coconut ( 1/4 th Cup) , Finely Chopped Coriander Leaves and Italian Seasoning  .

 

 

 

PASTA SALAD FOR LUNCH/DINNER

Pasta Salad for Lunch /DinnerIMG_2010 with No Oil Dressing.

Recipe for 2 People .

Preparation and Cooking Time less than 30 Minutes.

Check the Recipe how to Cook Pasta quickly.

INGREDIENTS:IMG_2009

1. Cooked Pasta – 1 cup

2. Cooked Chickpeas – 1/2 cup

3.. Grapes or clementines –  1 cup (Chopped )

6. Colored Bell Peppers – 1/2 Cup

7. Salad Cucumber – One  ( Chopped)

8.Raisins – 1/4 th Cup

9. Cashew nuts  or Pistachio’s or Walnuts – Handful

10 .Finely Chopped Coriander and Mint 

SALAD DRESSING : Mix Salt , Black Pepper ,  Mixed Herbs ,Roasted Cumin Powder , Chaat Masala with Clementine juice  and Honey .

METHOD: IMG_2012

 1. In a Bowl Mix Cooked and Cooled Pasta, Chickpeas, grapes , Clementines , Salad cucumber , Bell peppers and Dressing. Taste for Salt and Spices and add accordingly .