{"id":14333,"date":"2022-11-09T15:59:39","date_gmt":"2022-11-09T10:59:39","guid":{"rendered":"https:\/\/drmohans.com\/?p=14333"},"modified":"2024-11-26T08:25:20","modified_gmt":"2024-11-26T08:25:20","slug":"wdd-lunch-recipes","status":"publish","type":"post","link":"https:\/\/drmohans.com\/backend\/wdd-lunch-recipes\/","title":{"rendered":"World Diabetes Day Special \u2013 Lunch Recipes"},"content":{"rendered":"

TOMATO CHAPPATHI WITH PALAK PANEER<\/strong><\/span>
\nTOMATO CHAPPATHI:<\/strong>
\nIngredients :<\/strong>
\nWheat Flour \u2013 75gms
\nTomato \u2013 50gms
\nGinger Garlic \u2013 1 tsp
\nJeera \u2013 1 tsp
\nSalt- 1 tsp
\nMethod:<\/strong>
\nGrind the tomatoes to a fine paste.
\nMix the paste in the wheat flour along with jeera, ginger garlic paste and salt
\nRoll the dough and flatten it and cook it on both sides.
\nNutritive Value:<\/strong>
\nCalories:259
\nCarbohydrates:51g
\nProtein: 9g
\nFibre: 1.3g
\nPortion size-1
\n<\/strong>
\nPALAK PANEER:<\/strong>
\nIngredients :<\/strong>
\nPalak \u2013 100gms
\nPaneer \u2013 50gms
\nOnion \u2013 25gms
\nTomato-50 gms
\nGinger garlic paste \u2013 1 tsp
\nJeera \u2013 \u00bd tsp
\nGaram masala \u2013 \u00bd tsp
\nOil \u2013 1 tsp
\nMethod:<\/strong>
\nShallow toss the paneer with \u00bd tsp oil and keep it aside.
\nCook the the palak leave in the boiling water for 2-5 mins and drain the water and keep it aside
\nAdd \u00bd tsp oil and saut\u00e9 Jeera, Onion, Ginger garlic paste till it cooks
\nAdd finely ground palak paste and paneer cubes
\nAdd garam masala and salt to taste
\nServe it hot .
\nNutritive Value:<\/strong>
\nCalories:260
\nCarbohydrates:11g
\nProtein:12g
\nFibre: 3 g
\nPortion size-1<\/strong><\/p>\n

MILLETS KHICHADI<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nBarnyard \/Little \/Proso millet -1\/2cup Moong dal -1\/2cup
\nCumin \/Jeera -1\/2tsp Ginger -Green Chilli paste -1tsp
\nWater -1ups Oil -1tbs
\nGround peanut powder –2tsp Mint leaves -1tbs
\nMETHOD<\/strong>
\n\uf076 In a bowl, soak the millet for an hour. Drain and the keep a side. In a thick bottomed oil. Add cumin seeds.
\n\uf076 Fry the cumin seeds till they change colour. Now ad green chilli paste. Saute till the raw aroma of both the green chilies and ginger goes away.
\n\uf076 Then add the drained millets. Stir and saute for a minute.
\n\uf076 Add water ,if you want separate grains then just add less water and salt
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy -256 Kcal Portion size : 1<\/strong>
\nProtein -8 g No.of.Serving : 1<\/strong>
\nCarbohydrate – 37 g
\nFat -7.2 g<\/p>\n

BROWN RICE PULAO WITH PALAK PANNER<\/strong>
\nINGREDIENT<\/strong>
\n\uf076 Brown rice – 50g Finely chopped onions \u2013 20g
\n\uf076 Tomatoes \u2013 20 g Mushrooms -10 g
\n\uf076 Coriander leaves-5g Chilli powder-2tbs
\n\uf076 Ginger garlic paste \u2013 1tbs French beans \u2013 10g
\n\uf076 Green peas-10 g Oil-10 gm
\nPREPARATION METHOD:<\/strong>
\n\uf076 Take a pressure cooker add some oil add onions green chillies, tomatoes, ginger garlic paste and saute it well
\n\uf076 Add mushrooms, and veggies and coriander leaves add 2\/4of hot water and leave it for 4-5whistles
\n\uf076 Finally garnish with coriander leaves and serve hot
\nPALAK PANEER :<\/strong>
\nINGREDIENTS:<\/strong>
\n\uf076 Palak -25g Green chillies -10g
\n\uf076 Ginger-10g Garlic -10g
\n\uf076 Paneer -30g Cumin seeds-5g
\n\uf076 Cinnamon, cloves-few Onion -10g
\n\uf076 Tomato -10g
\nPREPARATION METHODS :<\/strong>
\n\uf076 Take blanched palak, 1 inch ginger, 1 clove garlic and 4 green chilli.
\n\uf076 Blend to smooth paste without adding any water. keep aside.
\n\uf076 Now in a large kadai heat 3 tsp oil, 1 tsp butter and roast the spices till it turns aromatic.
\n\uf076 Further, add \u00bd onion and saute till it turns golden brown
\n\uf076 Additionally, add \u00bd tomato and saute till the tomatoes turn soft and mushy.
\n\uf076 Add prepared palak paste, \u00bc cup water and \u00be tsp salt.
\n\uf076 Mix well adjusting consistency as required.
\n\uf076 Further, add roasted paneer and mix well.
\n\uf076 Simmer for 5 minutes or till paneer absorbs flavour.
\n\uf076 Turn off the flame and add \u00bc tsp garam masala. mix well.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories -379 kcal Portion size : 1<\/strong>
\nProtein -10.3 g No.of.Serving : 2<\/strong>
\nCarbohydrate -26.8 g
\nFibre -4.0 g
\nFat -25.4.93 g<\/p>\n

VEGGIE AND CHICKEN PASTA SALAD<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nUncooked whole wheat elbow pasta \u2013 1 cup Diced red bell pepper \u2013 \u00bd cup
\nDiced cucumber \u2013 \u00bd cup Small broccoli florets \u2013 \u00bd cup
\nLarge carrot \u2013 1 pcs Cooked chicken breast \u2013 1 cup
\nMayonnaise \u2013 \u00bc cup Red wine vinegar \u2013 1 tbsp
\nDried oregano \u2013 1\/8 tsp Black pepper \u2013 1\/8 tsp
\nMETHOD<\/strong>
\n\uf076 1.Cook the pasta according to the package directions. Drain.
\n\uf076 2. In a large bowl, mix together the pasta, red bell pepper, cucumber, broccoli, carrots, and chicken.
\n\uf076 3. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the pasta, vegetables, and chicken and mix well. Serve.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories: 200 Kcal Portion size : 1<\/strong>
\nCarbohydrates : 24 g No.of.Serving : 4<\/strong>
\nProtein: 15 g
\nFat: 5 g<\/p>\n

SORGHUM-GARLIC PARATHA<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nSorghum flour\/ jowar flour – 1 cup Garlic cloves -8
\nGreen chilly -1 Coriander leaves (chopped) -1 \u00bd tbsp
\nWater -1 \u00be cups Ghee\/ groundnut oil\/sesame oil -\u00bd tbsp.
\nSalt -\u00bc tsp
\nMETHOD<\/strong>
\n\uf076 Add jowar flour, chopped garlic, coriander leaves, chopped green chilly in a bowl
\n\uf076 Add water and mix thoroughly into a pourable consistency
\n\uf076 Add salt and ghee or any wood pressed oil and give it a good mix
\n\uf076 We can make parathas on the same day.
\n\uf076 Can also keep it in refrigerator for 2-3 days and use
\n\uf076 Place a dosa pan on a medium flame
\n\uf076 Grease it with 2-3 drops of any wood pressed oil
\n\uf076 Pour one katori full daw to the pan and spread to the desirable shape and size
\n\uf076 After 1-2 minutes flip in and cook the both sides
\n\uf076 Once both sides cooked enough it will start to puff
\n\uf076 Convert the fully puffed paratha to a serving plate and enjoy
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :349 Kcal Portion size : 6<\/strong>
\nCarbohydrates : 72.6 g No.of.Serving : 2<\/strong>
\nProtein :10.4 g
\nFat : 1.9 g<\/p>\n

TANDOORI CHICKEN WRAPS<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nSkin less chicken breast – 4 Ounces Ground turmeric -1\/4th tsp
\nPlain non fat yogurt – 1cup Garlic (minced) – 1\/4tsp
\nSpinach – 2 ounces Ground black pepper \u2013 1\/4th tsp
\nCoriander seeds – 1\/4tsp Ground nutmeg – 1\/4tsp
\nCoarse chopped basil, to taste Ground cumin – 1\/4tsp
\nBrown bread – 2 nos
\nGround white pepper – 1\/4TH TSP
\nCucumber (sliced and deseeded ) \u2013 1no
\nMETHOD<\/strong>
\n\uf076 Season chicken with spices and let marinate in the refrigerator for 2 hours.
\n\uf076 Heat gas or charcoal grill to medium high (or turn on broiler). Grill or broil chicken about 3 to 4 minutes per side or until the internal temperature is 165 F. Let cool.
\n\uf076 Slice chicken and toss with yogurt. Build wrap with flatbread, sliced chicken and yogurt, spinach, cucumber, and basil.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories: 343 Kcal Portion size : 1<\/strong>
\nCarbohydrates : 29 g No.of.Serving : 1<\/strong>
\nProtein: 41 g
\nFat: 6 g<\/p>\n

PALAK PANNER ROTI<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nSpinach – 200 g Paneer – 2tbsp
\nRice flour – 3 tbsp Chilli powder – 2 tsp
\nTurmeric powder – \u00bd tsp Salt – To taste
\nOil – To need
\nPREPARATION METHOD<\/strong>
\n\uf076 Combine above mentioned ingredients in a bowl and knead into a soft dough ,using warm water
\n\uf076 Divide the dough into equal portion and roll out in to a circle of 100mm diameter, using little rice flour
\n\uf076 Cook each roti on a hot non-stick tava ,using a little oil, it turns golden brown in color from both sides
\n\uf076 Serve with palak panner roti hot with fresh curd
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :110 Kcal Portion size : 1<\/strong>
\nCarbohydrates : 11 g No.of.Serving : 2<\/strong>
\nProtein : 2.1 g
\nFat : 4.6 g<\/p>\n

CHAPATHIWITH BEANS CURRY<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nWheat flour \u2013 90g
\nBeans \u2013 100g
\nGreen chilli \u2013 5g
\nTomato \u2013 20g
\nOnion \u2013 20 g
\nOil \u2013 5ml
\nSalt
\nCumin seeds \u2013 2.5g
\nCoriander and curry leaves
\nMETHOD<\/strong>
\n\uf076 Add wheat flour, salt and water make a dough , roll it and make a chapathi
\n\uf076 Take a pan add oil heat for a second then add cumin seeds, onion , green chilly, salt saute it until onion turns into golden brown in colour. Add tomato and chopped beans sprinkle some water mix well and keep the lid close
\n\uf076 Boil it for 5 mins once it well cooked add coriander and curry leaves and serve hot all with chapathi
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy -382 Kcal Portion size : 1<\/strong>
\nProtein -12.1 g No.of.Serving : 1<\/strong>
\nCarbohydrate \u2013 66.1g
\nFat -6.6 g<\/p>\n

BROWN RICE PULAO<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nBrown rice [raw] \u2013 50 g Tomatoes \u2013 20 g
\nPeas \u2013 10 g Garlic \u2013 3 clove
\nOnion \u2013 20 g Cauliflower \u2013 25 g
\nWater – 100 ml Bay leaf – 1 small
\nGhee – 10 g Turmeric powder \u2013 2 tsp
\nRed chilli powder \u2013 2 tsp Garam Masala \u2013 1tsp
\nJeera \u2013 2 tsp Black cardamom \u20131
\nSalt as per taste Green chilli – 1
\nPREPARATION<\/strong>
\n\uf076 Soak brown rice in warm\/hot water for about 20-30 min. Wash vegetables under running water.
\n\uf076 Chop vegetables as you like it in small or large chunks.
\n\uf076 Take pressure cooker and add 2 teaspoon ghee. Add bay leaf, black cardamom. Add cloves and black pepper. Once its aromatic, add Jeera. As it splutters, add Chopped garlic. (you may grate it even)
\n\uf076 Add onions. Once they are transparent add green chilli and tomatoes.
\n\uf076 Add spices like red chilli, turmeric and garam masala. Add salt and vegetables like cauliflower, beans, carrot.
\n\uf076 Mix well and add peas. Make sure to remove the rice from water in which they were soaked.
\n\uf076 Add water to rice. Add salt and mix well.
\n\uf076 Put the lid on and give a pressure of 2 whistles on full. Simmer for 15 min. do not release the pressure. Let it cool off itself and open 15 min after it cools off.
\n\uf076 The Veg Brown Rice Pulao is ready to serve
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories : 318 Kcal Portion size : 1<\/strong>
\nCarbohydrates : 46.7 g No.of.Serving : 1<\/strong>
\nProtein : 5.63 g
\nFat : 11.69 g<\/p>\n

BROKEN WHEAT UPMA<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nbroken wheat \u2013 100 g Curry leaves \u2013 1 string
\nMustard seed \u2013 \u00bc tsp Green peas \u2013 25 g
\ngreen chilli (chopped) \u2013 2 Carrot (chopped) \u2013 25 g
\nonions (chopped) \u2013 30 g Ginger (grated) \u2013 1 tsp
\nCoriander (chopped) \u2013 1 tbsp Urad dhal \u2013 1 tsp
\nOil \u2013 2 tsp Salt to taste
\nPREPARATIONS<\/strong>
\n\uf076 Clean and wash the broken wheat thoroughly. Parboil the broken wheat in 2 cups of hot water for 4 minutes. Drain and keep aside.
\n\uf076 Heat the oil in a non-stick kadai and add mustard seed.
\n\uf076 When seeds crackle, add urad dal, curry leaves, green chilli and Saut\u00e9 on a medium flame for 2 minutes.
\n\uf076 Add green pea and carrots mix well for 2 minutes.
\n\uf076 Add broken wheat, salt and 1 cup of water mix well and leave on slow flame to get cooked 10 minutes.
\n\uf076 Finally garnish with coriander and serve hot.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :357 Kcal Portion size : 2<\/strong>
\nCarbohydrates : 71.48 g No.of.Serving : 1<\/strong>
\nProtein :11.99 g
\nFat : 1.6 g<\/p>\n

PALAK PULAO<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nBasmati rice – 100g Finely chopped spinach – 50g
\nYellow moong dal – 50g Oil – 1 tbsp
\nOnions – 50g Garlic paste – 1 tbsp
\nGreen chilli paste – 1 tbsp Tomatoes – 25g
\nSalt to taste
\nMETHOD<\/strong>
\n\uf076 Heat the oil in a pressure cooker , add the onions and saut\u00e9 on a medium flame for 2 mins
\n\uf076 Add the garlic paste , green chillli paste and saut\u00e9 on a medium flame for 30 seconds
\n\uf076 Add tomatoes , mix well and cook on a medium flame for 1 minute
\n\uf076 Add the Spinach , mix well and cook on a medium flame for 2 minutes
\n\uf076 Add the dal , rice , and salt , mix well and cook on a medium flame for 2 mins
\n\uf076 Add 2 cups of hot water , mix well and pressure cook for 3 whistles
\n\uf076 Allow the steam to escape before opening the Lid
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :235 Kcal Portion size : 3<\/strong>
\nCarbohydrates : 42.7 g No.of.Serving : 1<\/strong>
\nProtein :6.2 g
\nFat : 4.4 g<\/p>\n

BROWN RICE VEGETABLE PULAO<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nBrown rice \u2013 100 gm Cinnamon \u2013 3 gm
\nOnion – 20 gm Cloves _ 4 nos
\nTomato – 20 gm Cardamom – 3 nos
\nCarrot – 15 gm Mint leaves \u2013 20 gm
\nGreenPeas _ 15 gm Coriander leaves -10 gm
\nBeans – 15 gm Refined Oil – 20 gm
\nGreen chilly – 4 nos Salt to taste
\nBay leaves – 2 nos
\nMETHOD<\/strong>
\n\uf076 Soak brown rice for 2 hrs.
\n\uf076 Wash the rice add the specified quantity of water and pressure for 30 minutes (5 -6 whistles).
\n\uf076 Slice the onion, tomato, carrot,beans .
\n\uf076 Grind ginger, garlic and green chillies to paste.
\n\uf076 Heat oil in kadai add bay leaves ,cinnamon, cloves and cardamom.
\n\uf076 Then add sliced onion and fry for few minutes.
\n\uf076 Add the ground paste and stir for few minutes add tomato and then add cut vegetables,
\n\uf076 Green peas.salt and mint, coriander leaves, saute till vegetables are cooked,.
\n\uf076 Then add the cooked rice mix well for 5 minutes.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :607 Kcal Portion size : 3<\/strong>
\nCarbohydrates : 88.8 g No.of.Serving : 1<\/strong>
\nProtein :12.9 g
\nFat : 23.3 g<\/p>\n

Veggie and Chicken Pasta Salad<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nuncooked whole-wheat elbow pasta 1 cup
\ndiced red bell pepper 1\/2 cup
\ndiced cucumber 1\/2 cup
\nsmall broccoli florets(fresh or frozen) 1\/2 cup
\nlarge carrot(diced) 1
\ndiced cooked chicken breast 1 cup
\nlight mayonnaise 1\/4 cup
\nred wine vinegar 1 tbsp
\ndried oregano 1\/8 tsp
\nfreshly ground black pepper 1\/8 tsp
\nMETHOD<\/strong>
\n1.Cook the pasta according to the package directions. Drain.
\n2. In a large bowl, mix together the pasta, red bell pepper, cucumber, broccoli, carrots, and chicken.
\n3. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the pasta, vegetables, and chicken and mix well. Serve.
\nNUTRITIVE VALUE PER SERVING<\/strong>
\n4 servings
\nServing Size 1 Cup<\/strong>
\nEnergy-200 calories
\nCarbohydrate-24g
\nProtein-15g
\nFat-5g<\/p>\n

MILLETS KICHIDI<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nMillets – 100g Onion \u2013 10g
\nCarrot – 15g Beetroot – 10g
\nPeas – 10g Capsicum \u2013 10g
\nGreen gram dhal \u2013 25g
\nBeans \u2013 10g
\nMETHOD :-<\/strong>
\n\uf076 Soak millets and lentils for an hour.
\n\uf076 Drain and keep aside. Heat 1 table spoon sunflower oil in a pressure cooker till browned add 1 cup veggies and fry it for some time.
\n\uf076 Add millets, lentils add water and cook for 2 whistles.
\n\uf076 Garnish with oil and fluff up the khichidi.
\n\uf076 Now the millet khichdi is ready to serve.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :41 Kcal Portion size : 1<\/strong>
\nCarbohydrates : 5.9g No.of.Serving : 2<\/strong>
\nProtein : 0.9 g
\nFat : 1.4 g<\/p>\n

MASALA KHAKHRA<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nWheat flour – 30g Garlic Cloves – 2g
\nBengal gram flour – 30g Turmeric powder – pinch
\nAmaranth leaves – 100g Ajwain – Pinch
\nMilk – 50g Fenugreek seeds – 5g
\nGreen Chilli – 2g Cumin seeds – 5g
\nMETHOD:<\/strong>
\n\uf076 Sieve together wheat flour, Bengal gram flour, salt, green chilies, and turmeric powder into a bowl.
\n\uf076 Dry roast fenugreek seeds and cumin seeds separately and grind. Then add this into the bowl.
\n\uf076 Add, 5ml oil, milk and enough water and knead to make soft dough.
\n\uf076 Divide the dough into two equal balls and roll out each ball into very thin chapatis.
\n\uf076 Heat a thick tawa, put the chapatti on it and roast on slow heat.
\n\uf076 Apply a little oil on both sides. Turn and hold it down with a wooden press. When it is crisp and light brown in colour on both the sides, it is done. Remove, allow it to cool and store in an airtight container carefully as it is very crisp and may break.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy – 231.1 Kcal Portion size : 1<\/strong>
\nProtein – 13.3 g No.of.Serving : 4<\/strong>
\nCarbohydrate – 32.9 g
\nFat – 5.13 g<\/p>\n

PUMPKIN PARATTA\u00a0<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nWheat flour-40G Pumpkin -25G
\nCucumber-20G Curd -20G
\nSalt to taste
\nMETHOD<\/strong>
\n\uf076 Take wheat flour , add pumpkin puree ,salt and some water to make a soft dough
\n\uf076 Make a small balls and roll it as paratta
\n\uf076 Heat tawa, cook paratta on both sides .Serve hot
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy -153.4 Kcal Portion size : 1<\/strong>
\nProtein -5.2 g No.of.Serving : 1<\/strong>
\nCarbohydrate \u2013 28.7 g
\nFat – 6.12 g<\/p>\n

BROWN RICE KICHIDI<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nBrown rice -100 g Onion -50 g
\nGreen gram dhal -50 g Peas -25 g
\nCarrot -50 g Olive oil -2 tsp
\nBeetroot -50 g Curd -100 ml
\nCapsicum -50 g
\nMETHOD:<\/strong>
\n\uf076 Soak brown rice and peas for an hour, drain them. Heat 1tsp of olive oil in a pressure cooker and add cumin seeds & spices.
\n\uf076 Add the carrot, beetroot, capsicum, onions one by one till it become brown colour occurs.
\n\uf076 Close the pressure cooker and after few minutes, if it is cooked well and it is ready for serving.
\n\uf076 Take one cup of curd and add salt, carrot, green chillies and coriander leaves and stir them properly.
\nNUTRITIVE VALUE PER SERVING:<\/strong>
\nCalories :252 k cal Portion size :2<\/strong>
\nProtein :11.3 g No. of serving :4<\/strong>
\nFat :6.1 g
\nCarbohydrates :35.2g<\/p>\n

JOWAR PYAZ KI ROTI<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nJowar (white millet) flour – 100 g Finely chopped green chillies – 15 g
\nFinely chopped spring onion – 50 g Peanut oil – 05 g
\nLow fat curd – 50 g Salt to taste
\nMETHOD<\/strong>
\n\uf076 To make jowarpyazki roti, combine all the ingredients in a deep bowl and knead into a soft dough using approximately 1\/2 cup of hot water.
\n\uf076 Divide the dough into 4 equal portions and roll each portion into a 150 mm. (6″) diameter thick circle using a little jowar flour for rolling.
\n\uf076 Heat a non-stick tava (griddle) and cook each roti, using \u00bd tsp of oil, till brown spots appear on both the sides.
\n\uf076 Serve jowarpyazki roti immediately with low fat curd.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :439 Kcal Portion size : 6<\/strong>
\nCarbohydrates : 74.3 g No.of.Serving : 2<\/strong>
\nProtein :10.7 g
\nFat :0.785 g<\/p>\n

BROWN RICE VEGETABLE PULAO WITH ONION RAITHA<\/strong><\/span>
\nINGREDIENTS :<\/strong>
\nBrown rice -50 g Chili powder – 1 tsp
\nCarrot – 30 g Oil – 2 tsp
\nBeans – 30 g Onion – 50 g
\nGreen peas – 25 g Curd – 50 g
\nCurry leaves – few Coriander leaves – few
\nMETHOD :<\/strong>
\n\u2022 Heat the oil in a pressure cooker, add cumin seeds, clove, cardamom, cinnamon and bay leaf. Saute on a medium flame.
\n\u2022 Add onions, ginger garlic paste and green chilli paste. Saute on a medium flame for 1 min.
\n\u2022 Add brown rice, French beans, carrot, peas and salt
\n\u2022 Add a cup of water and mix well. Pressure cook for 4 whistles
\n\u2022 Allow steam to escape before opening the lid and serve hot
\nONION RAITHA :
\nWhisk the curd till it is soft and smooth. Add onion and salt.Mix well
\nNUTRITIVE VALUE PER SERVING<\/strong>
\nEnergy : 459 K cal portion size-1<\/strong>
\nCarbohydrate: 52 g serving size-1<\/strong>
\nProtein : 10 g
\nFat : 1.5 g
\nFibre :3 g<\/p>\n

YOGURT CHIA PUDDING<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nChia seeds \u2013 15 g
\nAlmonds \u2013 10 g
\nYogurt \u2013 30 g
\nPREPERATION<\/strong>
\n\uf076 Add hot water and stir the chia seeds. Let it for 5 minutes.
\n\uf076 Add almond and yogurt and mix it well.
\n\uf076 Allow it to cool and refrigerate overnight.
\nNUTRITIVE VALUE<\/strong>
\nEnergy \u2013 151 kcal No. of servings – 1<\/strong>
\nCarbohydrates \u2013 9.94 g Portion size – 1<\/strong>
\nProtein \u2013 5.44 g
\nFat \u2013 10.72 g<\/p>\n

SPINACH CHAPATI<\/strong><\/span>
\nINGREDIENTS:-
\n<\/strong>Wheat flour- 75 gm
\nBasan flour- 25 gm
\nPalak- 50 gm
\nCummin seed- 10 gm
\nSalt- as requird
\nOil- 5 gm
\nMETHOD:-<\/strong>
\n\uf076 Heat the pan, add the spinach leaves and cook it low flame for 5 minutes
\n\uf076 Add the blanched spinach to the blender make a smooth puree
\n\uf076 Add wheat flour, salt, palak puree and cumin seeds to make a soft dough
\n\uf076 Make a medium sized ball from the dough
\n\uf076 Roll the dough ball into a small circle
\n\uf076 Place the palak chapati on a hot tava, cooked than flip it, than you can flip a couple of times, apply oil & for even cooking & serve
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories: 424.5 Kcal Portion size : 2
\nCarbohydrates : 70.25 g No.of.Serving : 2
\nProtein: 16.2 g
\nFat: 8.42 g<\/p>\n

VEGAN CAULIFLOWER CRUST PIZZA<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nCauliflower rice – 1 cup Garlic powder -1 tsp
\nGround flaxseeds or chia seeds – 2 tbsp Onion powder – 1\/4 tsp
\nFlour of your choice -1\/4 cup Nutritional yeast – 2 tbsp
\nItalian seasoning -1 1\/2 tsp Tahini -1-2 tbsp
\nTomato chutney -1\/2 cup Mushrooms sliced -4-6
\nSliced olives -1\/4 cup Pineapple, chopped -1\/2 cup
\nDry-packed sun-dried tomatoes, chopped -2 packs
\nSpinach -1 cup
\nMETHOD<\/strong>
\n\uf076 In a small bowl, mix together the ground flax or chia with 3 tablespoons of water. Refrigerate.
\n\uf076 Microwave cauliflower rice for 8 minutes or cook on the stove for 5 minutes. Once cool, place cooked cauliflower in a clean kitchen towel or cheesecloth and squeeze out all excess liquid. (Squeeze really hard! It needs to be very dry). Transfer to a mixing bowl, add in refrigerated ground flax (or chia) and stir in remaining ingredients. Add 1-3 tablespoons of water (as needed) to mix the dough. The drier the dough, the crispier the crust will be.
\n\uf076 Preheat oven to 400 F. Turn a baking sheet face-down and line with parchment paper. Place dough ball in the center and cover with more parchment. Flatten and smooth into a 9-inch crust (about 1\/4-inch thick). Remove top piece of parchment (reserve) and bake 18-25 minutes, or until edges are slightly brown and crispy. Remove crust from oven and place parchment back on top. Put a baking sheet on top and turn over so the crust is on the new baking sheet. Remove top parchment (the old bottom piece) and discard.
\n\uf076 Spread a thin layer of tomato sauce on crust (you may not use the entire 1\/2 cup). Add toppings except spinach and basil, if using, and bake 5-10 minutes more, or until toppings are warm.
\n\uf076 Add spinach and basil, if using, before serving (or bake and cook 1 minute more).Sprinkle pizza with additional nutritional yeast, if desired.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :313 Kcal Portion size : 1<\/strong>
\nFat : 11 g No.of.Serving : 2<\/strong>
\nProtein :15 g<\/p>\n

KUTHIRAIVAALI ULUNDU SADAM<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nKuthiraivali [Barnyard millet ] – 100g Garlic -3 to 4 pods
\nBlack urad dal [karuppu ulundhu] -25g Carrot – 1
\nBeans – 3 Sesame oil -2 tbsp
\nCoconut \u2013 \u00bd cup [grated] or coconut milk – 1 cup
\nSalt to taste
\nWater as needed- 5 to 6 cups
\nFor Seasoning:<\/strong>
\nSesame oil \u2013 2 tsp, Cumin seeds \u2013 1 tbsp, Ginger \u2013 1 tbsp [finely chopped],Dry red chilli \u2013 2 to 3 & Curry leaves \u2013 2 springs, Asafoetida a pinch
\nMETHOD :<\/strong>
\n\uf076 Wash & soak Kuthiraivali rice for 20 min.
\n\uf076 Dry roast black urad dal till you get nice aroma .Then boil it until its get cooked.
\n\uf076 Add Kuthiraivali rice, coconut, sesame oil & salt mix well, cover it & cook for 3 to 4 whistles.
\n\uf076 4.Heat sesame oil in a pan add cumin seeds, dry red chilli, asafoetida, curry leaves, ginger, chopped carrot, beans saute for 3 min then cut off heat.
\n\uf076 Remove whistle add seasoned ingredients with boiled black gram dhal,mix well. Then serve hot with ellu thogayal or tomato thuvaiyal.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :240 Kcal Portion size : 1<\/strong>
\nCarbohydrates : 46 g No.of.Serving : 3<\/strong>
\nProtein :6.5 g
\nFat : 6 g<\/p>\n

CHANA DAL PULAO<\/strong><\/span>
\nINGREDIENTS:-<\/strong>
\nBasmati Rice – 100gms Split Chickpeas – 50gms Ghee or Oil – 2 tbsp Onion thinly sliced – 50gms Garlic minced – 4 cloves Ginger grated – 1 tsp
\nWater – 150ml Lime juice – 2 tsp
\nSPICES Turmeric powder – \u00bc tsp Chili powder – \u00bd tsp Garam Masala -\u00bd tsp Salt to taste
\nWHOLE SPICES Bay leaf – 2nos Green Cardamom – 3nos Cinnamon – 1 inch Cumin seeds (Jeera) – 1 tsp Dried Red Chili – 2nos
\nMETHOD;-<\/strong>
\n\uf076 Rinse the Chana Dal and soak for 1 hour in hot water. You can also soak in regular tap water for 4 hours.
\n\uf076 Start the instant pot in saute mode and heat it. Add ghee and all the whole spices. Saut\u00e9 them for 30 seconds until onions become transparent.
\n\uf076 Add the onions, ginger and garlic. Saut\u00e9 for 3-4 minutes until the onions are translucent.
\n\uf076 Add the rinsed basmati rice to the pot. Drain the water from the soaked Chana Dal and add it to the pot. Then add all the spices.
\n\uf076 Add water and give it a good stir. Press Cancel and close the instant pot lid with vent in sealing position.
\n\uf076 Set the instant pot to RICE mode for 12 mins (low pressure). When the instant pot beeps, quick release the pressure manually.
\n\uf076 Add lime juice, and fluff the rice. Garnish with cilantro and Chana Dal Pulao is ready to be served.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :343 Kcal Portion size : 1<\/strong>
\nCarbohydrates: 58 g No.of.Serving : 3<\/strong>
\nProtein :8 g
\nFat : 9 g<\/p>\n

MOONGLET<\/strong><\/span>
\nINGREDIENTS :<\/strong>
\nMoong dal- 60g Carrot \u2013 10g
\nOnion \u2013 10g Coriander- 10g
\nTomato \u2013 10g Green chilli- 2 nos
\nCapicum \u2013 10g Salt and turmeric
\nPREPARATION METHOD :<\/strong>
\n\uf076 Soak moong dal for 4-5hr. Blend it and make a paste of moong dal .add all veggies and spices with pinch of baking soda or enosalt.
\n\uf076 Take a pan add 1 tsp oil and add the batter and cover the lid until it gets cooked .
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories : 250 Kcal Portion size : 1
\nCarbohydrates : 30 g No.of.Serving : 2
\nProtein : 14 g
\nFat :6.0 g<\/p>\n

Brown rice Rissoto<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nCooked brown Rice -100gms Onion (chopped finely ) -25gm
\nColored capsicum (chopped) \u2013 50gm Corn Flour -5 gm
\nGarlic -(chopped finely ) -5 gm Low fat milk -100ml
\nChilli flakes \u2013 5gm Oregano \u20135 gm (dried) Cheese -5 gm (Grated )Oil -10 ml
\nMETHOD:
\n\uf076 Dissolve Corn flour in 100 ml of milk and keep it aside
\n\uf076 Heat oil in a pan in medium flame and saut\u00e9 onion and garlic till it turns brown.
\n\uf076 Add chopped capsicum on dry roast in medium flame and mix it with onion
\n\uf076 Now add brown rice to it and stir fry it occasionally
\n\uf076 Now add the remaining ingredients and cook it in medium flame
\n\uf076 Mash the ingredients with masher
\n\uf076 Add cheese , mix well and cook on medium flame for a minute and serve it
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories : 280 Kcal Portion size : 3<\/strong>
\nCarbohydrates : 8.3 g No.of.Serving : 2<\/strong>
\nProtein : 5.6 g
\nFat : 3.7 g<\/p>\n

PALAK PANEER DOSA<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nDosa batter \u2013 40 gms Spinach \u2013 3 Cup
\nPanner – 50 gms Ginger – 3 Gms
\nOnion \u2013 1 no Green Chillies \u2013 3 Nos
\nGarlic \u2013 2 nos Tomato – 2 Nos
\nOil \u2013 6ml Garam masala \u2013 2 tbsp
\nSalt as required
\nMethod:<\/strong>
\n\uf076 Boil water in pan add spinach mix well cook for 2-3 minutes on a medium flame
\n\uf076 Transfer to a mixer blend well
\n\uf076 Add onion and saut\u00e9 on medium flame
\n\uf076 Add garlic, ginger , green chillies, mash it with back of spoon
\n\uf076 Add spinach puree and 3 tbsp of water add paneer mix gently
\n\uf076 Now pour the cup of batter in heat pan spread the mix and cook in medium flame
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories: 335 Kcal Portion size : 1<\/strong>
\nCarbohydrates : 19.6 g No.of.Serving : 2<\/strong>
\nProtein: 8.4 g
\nFat: 24.8 g<\/p>\n

SPINACH CORN BROWN RICE<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nCooked Rice – 150 gms Spinach – 125 gms
\nOnion – 100 gms Black pepper – 4.0 pc
\nCinnamon – 1.0 stick Corn – 50 gms
\nClove – 2.0 pc Green cardamom – 1.0 pc
\nTurmeric powder – \u00bc tsp Oil – 1.0 tbsp
\nGarlic – 3 cloves Green chillies \u2013 2 No.s
\nGaram masala -0.25 tsp Salt – To taste
\nMETHOD<\/strong>
\n\uf076 Heat oil in a pan, add chopped garlic cloves, pepper, cinnamon, cardamom in a pan. and stir for a while
\n\uf076 Add chopped onions and, fry for 2 minutes.
\n\uf076 Add green chili, sweet corn and spinach. Cook for about 2-3 minutes.
\n\uf076 Add turmeric powder and garm masala. Mix well.
\n\uf076 Add cooked rice and salt. Mix everything together.
\n\uf076 Cover the lid and cook for about 5 minutes on low flame
\n\uf076 Serve hot with Boiled egg and raitha
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :192.8 Kcal Portion size : 1<\/strong>
\nCarbohydrates : 129.3 g No.of.Serving : 4<\/strong>
\nProtein :15.7 g
\nFat : 12.6 g<\/p>\n

TOMATO METHI RICE<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nRice -300gm Bay leaves – 4
\nCloves, cinnamon, cardamom, -4 Onion, tomatoes -50g
\nFenugreek leaves -100 gm Chilli powder -1 tsp
\nCoriander, cumin seeds -2 tbsp
\nMETHOD<\/strong>
\n\uf076 Heat oil in a deep non-stick pan & add the bay leaf, cloves, Cinnamon, Cardamom & Saut\u00e9 on a medium flame for 30 seconds
\n\uf076 Add green chillies, onion paste Saut\u00e9 on a medium flame for another minute till the onion paste turn in to brown colour.
\n\uf076 Sprinkle a little water to avoid onions from burning Add garlic paste & saut\u00e9 on medium flame keep ~ Add tomatoes, cook on medium flame stirring Continuously
\n\uf076 Add Coriander, Cumin seeds, turmeric powder and chilli powder and 2 tbsp water mix well & cook for few seconds
\n\uf076 Add fenugreek leaves, mix well & cook on slow flame for 3-4 minutes till rice& fenugreek leaves cooked
\n\uf076 Serve Tomato methi rice with raitha
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :207 Kcal Portion size : 2<\/strong>
\nCarbohydrates : 37.3 g No.of.Serving : 4<\/strong>
\nProtein :4.8 g
\nFat : 4 g<\/p>\n

VEGETABLE POHA<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nRice flakes soaked – 50 gm Onion -30 gms
\nCarrots finely chopped – 50 gms Capsicum finely chopped: 30 gms
\nGreen chillis chopped finely – 20 gm Oil – 2 tsp
\nSalt to taste
\nINSTRUCTIONS<\/strong>
\n\uf076 First of all take oil in a wok, add kalongi seeds,cardamom,bay leafs ,when they splutter add onions and green chilly followed by ginger, saut\u00e9 till it becomes tender.
\n\uf076 Now add carrot and capsicum, then saut\u00e9 till they soften a bit
\n\uf076 Now add salt, curry leaves.
\n\uf076 Now add rice flakes and cover it for 5-6 minutes.
\n\uf076 Mix properly garnish it with crushed sesame and coriander leaves (optional)
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy – 185kcal Portion Size -2<\/strong>
\nProtein -9 g No.of.Serving : 1<\/strong>
\nFat -1 g
\nCarbohydrate -38.0g<\/p>\n

KUTHIRAIVALLI ULUNDU SADAM<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nKuthiraivali [Barnyard millet,jhangora ] – 150g
\nBlack urad dal [karuppu ulundhu] -25g
\nCoconut \u2013 \u00bd cup [grated] or coconut milk – 1 cup
\nGarlic -3 Carrot – 1
\nBeans – 3 Sesame oil -2 tbsp
\nSalt to taste
\nWater as needed [Apr 5 to 6 cups]
\nSEASONING:<\/strong>
\nSesame oil \u2013 2 tbsp Cumin seeds \u2013 1 tbsp
\nFenugreek seeds- \u00bc tbsp Ginger \u2013 1 tbsp
\nDry red chilli \u2013 2 to 3 Curry leaves \u2013 2 springs,
\nAsafoetida a pinch
\nMETHOD<\/strong>
\n\uf076 Wash & soak Kuthiraivali rice for 20 min.
\n\uf076 Dry roast black urad dal till you get nice aroma .Then cook it for 15 mins
\n\uf076 Add Kuthiraivali rice, coconut, sesame oil & salt mix well, cover it & cook for 3 to 4 whistles.
\n\uf076 Heat sesame oil in a pan add cumin seeds, dry red chilli, asafoetida, curry leaves, ginger, carrot, beans saute for 3 min then cut off heat.
\n\uf076 Remove whistle add seasoned ingredients mix well.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :240 Kcal Portion size : 4<\/strong>
\nCarbohydrates : 46g No.of.Serving : 2<\/strong>
\nProtein :6.5g
\nFat :6 g<\/p>\n

BARNYARD MILLET CURD RICE<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nBarnyard millet – 100 gms Yogurt – 100 gms
\nMilk – 25 ml Grated carrot – 2 tbsp
\nCucumber – Small pieces. Coriander leaves- 20 gms
\nCooking oil – 10ml Mustard seeds – 5gms
\nGreen chilly – 1 no Split blackgram lentils-5 gms
\nCurry leaves \u2013 Few Ginger- 1\/2″ piece Water- 300 ml
\nSalt – 1as per taste
\nMETHOD<\/strong>
\n\uf076 Rinse and wash the millets once or twice with enough water and keep aside.
\n\uf076 Dice the cucumber, chop ginger, green chilly and coriander leaves finely and keep aside.
\n\uf076 Heat1.5 cup of water in a cooking vessel, as it comes to rolling boil include rinsed millet. Let it cook till soft and mushy. It may take 10 minutes.
\n\uf076 When the millet is all cooked and ready, transfer it to a bowl and let it cool down to room temperature. The add yogurt and milk to it.
\n\uf076 Mix well and ensure it’s not thick. If needed add some more yogurt or water to bring it to spooning consistency. Next add salt, grated carrot, grapes, green chillies and cucumber.
\n\uf076 Heat a seasoning pan adding all the ingredients under the list “to temper”, as the mustard seeds pop up pour it over the millet curds rice. Combine well, garnish with coriander leaves and serve this healthy millet curd rice.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :80 Kcal Portion size : 1<\/strong>
\nCarbohydrates : 95 g No.of.Serving : 2<\/strong>
\nProtein :7.5 g
\nFat : 2.4 g<\/p>\n

MEXICAN RICE ( ZERO OIL DAL AND CHAWAL)<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nSoaked and cooked brown rice -175 gm Onions -50 gm
\nGarlic paste – 1 tsp Tomatoes -100 gm
\nDry red chilli flakes (paprika) – 1 tsp Chopped and boiled carrots – 65 gm
\nSliced capsicum (yellow, green, red) – 50 gm Boiled rajma (kidney beans) -90 gm
\nSalt to taste
\nMETHOD<\/strong>
\n\uf076 Heat a broad non-stick pan on a medium flame and when hot, add the onions and garlic and dry roast on a slow flame till the onions turn light brown in colour. Sprinkle a little water to avoid the onions from burning.
\n\uf076 Add the red chilli flakes and dry roast on a medium flame for 30 seconds.
\n\uf076 Add the capsicum, tomatoes, carrots and french beans and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
\n\uf076 Add the rajma and salt, mix well and cook on a medium flame for 30 seconds.
\n\uf076 Add the brown rice, mix well and cook on a medium flame for another minute.
\n\uf076 Serve hot.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :239 Kcal Portion size : 1<\/strong>
\nCarbohydrates :36.6 g No.of.Serving : 4<\/strong>
\nProtein :5.3 g
\nFat : 6 g<\/p>\n

KODO MILLET PULAO<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nKodo millet -50 gm Mushroom-25 gm
\nOnion -20 gm Tomato-20 gm
\nCurd-1 tsp Ginger garlic paste- 1tsp
\nChilli powder -2tsp Green chillies- 2
\nSeasoning \u2013as required Mint leaves &coriander leaves-a few
\nSalt-as required
\nMethod<\/strong>
\n\uf076 Add 2 tsp oil to a cooker,add whole spices,thine sliced onions and 2 split green chillies saute them well
\n\uf076 Saute onions till it turns golden colour ,add 11\/2 teaspoon ginger garlic paste
\n\uf076 Saute wll untill the raw smell of ginger,garlic disappers,add mushroom and chopped mint add chill powder,curd saute everything well for 2 to 3 minutes
\n\uf076 Pour 2 1\/2 cups water if making in cooker salt as required
\n\uf076 Wait till rice cooked well
\n\uf076 Let water get boiled,add soaked and drained rice
\n\uf076 Grnish with coriander leaves with mushroom millet briyani serve hot.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy : 207 Kcal Portion size : 1<\/strong>
\nProtein : 6 g No.of.Serving : 1<\/strong>
\nCarbohydrate : 41 g
\nFat : 6.2g<\/p>\n

MUSHROOM AND BROWN RICE HASH WITH POACHED EGG<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nBrown rice – 50 gm Mushrooms – 250gm \u2018
\nOil – 2 tsp Onion – 1
\nCarrot large – 1 Pepper – \u00bc tbsp
\nEgg – 2 Salt to taste
\nMETHOD<\/strong>
\n\uf076 In a large skillet, heat oil over medium-high heat, saut\u00e9 mushrooms until lightly browned, 5-7 minutes, Add onion cooked 1 minute. Add rice and carrot cook and stir until vegetables are tender, 4-5 minutes. stir in green onion, salt, pepper and caraway seeds , heat through
\n\uf076 Meanwhile place 2-3 in water in a large skillet with high sides. Bring to a boil adjust heat to maintain a gentle simmer. break cold eggs , 1 at a time , into a small bowl , holding bowl close to surface of water, slip each egg into water
\n\uf076 Cook uncovered, until whites are completely set begins to thicken but are not hard, 3-5 minutes. Using a slotted spoon, lift eggs out of water .severe over rice mixture.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :280 Kcal Portion size : 1<\/strong>
\nCarbohydrates : 26 g No.of.Serving : 4<\/strong>
\nProtein :13 g
\nFat : 13 g<\/p>\n

Whole wheat kichidi<\/strong><\/span>
\nIngredients<\/strong>
\n\u2022 1 cup whole wheat 1\/4 cup moong dhal
\n\u2022 1 tsp ghee 1 tsp oil
\n\u2022 1\/4 tsp cumin seeds 2 slit green chillies
\n\u2022 1\/4 tsp asafoetida salt to taste
\n\u2022 1\/4 tsp turmeric powder
\nMethod<\/strong>
\n1. Clean, wash and soak the wheat in water in a bowl overnight. Drain well.
\n2. Grind the wheat to a coarse paste in a mixer without using any water. Keep
\naside.
\n3. Clean, wash and soak the moong dal in water in a deep bowl for 2 hours.
\nDrain and keep aside.
\n4. Heat the ghee and oil in a pressure cooker and add the cumin seeds, green
\nchillies and asafoetida.
\n5. Add the ground wheat and moong dal and saute on a medium flame for a
\nfew seconds.
\n6. Add 3\u00bd cups of hot water, salt and turmeric powder, mix well and pressure
\ncook for 6 whistles
\nNutrient values:<\/strong>
\nEnergy:141CAL
\nProtein:5.1GM
\nCarbohydrates:25.2GM
\nFiber:0.9GM
\nFat:2.2GM
\nNo of servings : 01<\/strong><\/p>\n

SOYA CHUNK VEGETABLE PULAO<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nBrown Rice – 100 Gram (Soaked Overnight)
\nSoya Chunk \u2013 50 Gram (Boiled)
\nCarrot \u2013 30 Gram ( Finely Chopped)
\nBeans \u2013 30 Gram ( Finely Chopped)
\nCapsicum \u2013 30 Gram ( Finely Chopped)
\nBig Onion \u2013 2 Nos ( Finely Chopped)
\nTomato \u2013 1 No ( Finely Chopped)
\nCurry Leaves And Corriander Leaves \u2013 5 Gram
\nMint Leaves \u2013 10 Gram
\nGinger Garlic Paste \u2013 5 Gram
\nChilly ,Turmeric ,Corriander Powder And Gram Masala \u2013 5 Gram ( Each)
\nBay Leaf \u2013 1 No
\nCloves \u2013 2 Nos
\nOil \u2013 25 ml
\nSalt \u2013 to taste
\nWater \u2013 Required Quantity
\nMETHOD :<\/strong>
\n1. Boil A Water Add Soya Chunk In It And Cook It
\n2. In A Pan Add Oil Curry Leaves , Bay Leaf, Cloves, Big Onion, Tomato And Ginger Garlic Paste Sort It Well
\n3. Drain The Soya Chunk And Add With It
\n4. Add All The Vegetable Vegetables And Msalas Mix It And Sort It Well For 10 Mins
\n5. Add 300ml Of Water And Boil It
\n6. Add Soaked Rice And Pressure Cook It For 8 Whistle
\n7. Seve It With A Onion Raitha
\nNUTRITIVE VALUE PER SERVING:<\/strong>
\nENERGY: 163.45 PROTEIN:3.13 PORTION SIZE: 1 BOWL<\/strong>
\nCARBOHYDRATE: 17.08 FAT: 8.97 NO OF SERVING: 3<\/strong><\/p>\n

BROWN RICE VEG PULAO<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nBrown Rice -50 gm Onion Thinly Sliced -20 gm
\nGreen Chilli Slit-1 Green Peas-15 gm
\nBeans (Chopped)-15gm Oil -5ml
\nHandful Of Mint Leaves. Ginger Garlic Paste \u2013 1 \u00bd tsp
\nGaram Masala \u2013 \u00bd tsp Turmeric Powder \u00bd tsp
\nRed Chilli Powder As Per Spices Salt To Taste
\nMETHOD<\/strong>
\n\uf076 Wash rice and soak it in water for 15-20 minutes. Drain and keep aside until needed.
\n\uf076 Heat ghee and oil together in a pressure cooker on low flame. Add bay leaf, cinnamon, clove, and saut\u00e9 for 30 seconds. Add onion and saut\u00e9 until it turns light brown or for approx. 2 minutes.
\n\uf076 Add chopped tomato, green peas, beans
\n\uf076 Stir-fry them for approx. 2 minutes.
\n\uf076 Add soaked (drained) rice, garam masala powder, turmeric powder, red chilli powder and salt.
\n\uf076 Stir-fry them for approx. 2 minutes.
\n\uf076 Add 1 cup water and mix well.
\n\uf076 Close the lid and cook over medium flame for 2 whistles. When 1st whistle is completed, reduce the flame to low and cook until another whistle. Turn off flame.
\n\uf076 Let it cool at room temperature until pressure inside cooker comes down naturally. Open the lid carefully and fluff the rice with a fork. Transfer it to a serving bowl and garnish with fresh coriander leaves.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :293 Kcal Portion size : 2<\/strong>
\nCarbohydrates : 41.8 g No.of.Serving : 1<\/strong>
\nProtein :11.5 g
\nFat : 2.0 g<\/p>\n

EGG FRIED RICE<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nBrown rice -100gm Carrot -25gm
\nEgg -1 Onion -25gm
\nPepper powder-1\/2tsp Garam masala-1\/3tsp
\nOil -10gm Salt for taste
\nMETHOD<\/strong>
\n\uf076 Soak the rice for 15-20 minutes and cooked the rice well
\n\uf076 Heat the oil and add onion and carrot in to it then add one egg and cooked rice add pepper powder and garam masala and salt for taste
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories : 98 Kcal Portion size : 1<\/strong>
\nCarbohydrates : 16 g No.of.Serving : 3<\/strong>
\nProtein : 9 g
\nFat : 16 g<\/p>\n

Tomato Rice<\/strong><\/span>
\nINGREDIENTS<\/strong>
\n\u2022 1 cup of rice 2bay leaves
\n\u2022 4 cloves, cinnamon, cardamom, 1\/2 cup onion, tomatoes
\n\u2022 1 cup fenugreek leaves 2 tbsp chilli powder
\n\u2022 2 tbsp coriander, cumin seeds
\nMethod of preparation<\/strong>
\n\uf0d8 Heat oil in a deep non-stick pan & add the bay leaf, cloves, Cinnamon, Cardamom & Saut\u00e9 on a medium flame for 30 seconds
\n\uf0d8 Add green chillies, onion paste Saut\u00e9 on a medium flame for another minute till the onion paste turn in to brown colour.
\n\uf0d8 Sprinkle a little water to avoid onions from burning Add garlic paste & saut\u00e9 on medium flame keep ~ Add tomatoes, cook on medium flame stirring Continuously
\n\uf0d8 Add Coriander, Cumin seeds, turmeric powder and chilli powder and 2 tbsp water mix well & cook for few seconds
\n\uf0d8 Add fenugreek leaves, mix well & cook on slow flame for 3-4 minutes till rice& fenugreek leaves cooked
\n\uf0d8 Serve Tomato methi rice with raitha
\nNUTRITIVE VALUES<\/strong>
\n\uf0a7 Energy \u2013 207 cal Portion size-2<\/strong>
\n\uf0a7 Protein- 4.8 g No. of servings-4<\/strong>
\n\uf0a7 Carbohydrates -37.3g
\n\uf0a7 Fiber -4.1 g
\n\uf0a7 Fat – 4 g<\/p>\n

MEXICAN RICE<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nSoaked and cooked brown rice -175 gm Onions -50 gm
\nGarlic paste – 1 tsp Tomatoes -100 gm
\nDry red chilli flakes (paprika) – 1 tsp Chopped and boiled carrots – 65 gm
\nSliced capsicum (yellow, green, red) – 50 gm Boiled rajma (kidney beans) -90 gm
\nSalt to taste
\nMETHOD<\/strong>
\n\uf076 Heat a broad non-stick pan on a medium flame and when hot, add the onions and garlic and dry roast on a slow flame till the onions turn light brown in colour. Sprinkle a little water to avoid the onions from burning.
\n\uf076 Add the red chilli flakes and dry roast on a medium flame for 30 seconds.
\n\uf076 Add the capsicum, tomatoes, carrots and french beans and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
\n\uf076 Add the rajma and salt, mix well and cook on a medium flame for 30 seconds.
\n\uf076 Add the brown rice, mix well and cook on a medium flame for another minute.
\n\uf076 Serve hot.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :239 Kcal Portion size : 1<\/strong>
\nCarbohydrates :36.6 g No.of.Serving : 4<\/strong>
\nProtein :5.3 g
\nFat : 6 g<\/p>\n

VEGAN CAULIFLOWER CRUST PIZZA<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nGround flaxseeds or chia seeds (2 tbsp.)
\nCauliflower rice (1 16-ounce bag)
\nFlour of your choice (1\/4 cup)
\nNutritional yeast (2 tbsp.)
\nGarlic powder (1 tsp.)
\nOnion powder (1\/4 tsp.)
\nItalian seasoning (1 1\/2 tsp.)
\nTahini (1-2 tbsp.)
\nTomato chutney (1\/2 cup)
\nMushrooms, sliced (4-6)
\nDry-packed sun-dried tomatoes, chopped (2 packs)
\nSliced olives (1\/4 cup)
\nPineapple, chopped (1\/2 cup)
\nSpinach (1 cup)
\nINSTRUCTIONS:<\/strong>
\n1. In a small bowl, mix together the ground flax or chia with 3 tablespoons of water. Refrigerate.
\n2. Microwave cauliflower rice for 8 minutes or cook on the stove for 5 minutes. Once cool, place cooked cauliflower in a clean kitchen towel or cheesecloth and squeeze out all excess liquid. (Squeeze really hard! It needs to be very dry). Transfer to a mixing bowl, add in refrigerated ground flax (or chia) and stir in remaining ingredients. Add 1-3 tablespoons of water (as needed) to mix the dough. The drier the dough, the crispier the crust will be.
\n3. Preheat oven to 400 F. Turn a baking sheet face-down and line with parchment paper. Place dough ball in the center and cover with more parchment. Flatten and smooth into a 9-inch crust (about 1\/4-inch thick). Remove top piece of parchment (reserve) and bake 18-25 minutes, or until edges are slightly brown and crispy. Remove crust from oven and place parchment back on top. Put a baking sheet on top and turn over so the crust is on the new baking sheet. Remove top parchment (the old bottom piece) and discard.
\n4. Spread a thin layer of tomato sauce on crust (you may not use the entire 1\/2 cup). Add toppings except spinach and basil, if using, and bake 5-10 minutes more, or until toppings are warm.
\n5. Add spinach and basil, if using, before serving (or bake and cook 1 minute more).Sprinkle pizza with additional nutritional yeast, if desired.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories: 313kcals,
\nProtein: 15 gms
\nTotal Fat: 11 gms<\/p>\n

FOXTAIL PULAO<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nFoxtail tail millet -50g Mint -few
\nOnion -50g Oil -20g
\nCarrot -20g Spices -few
\nBeans -20g Ginger garlic -1 tsp
\npeas -20g Water -100ml
\nSalt -as required
\nMETHOD<\/strong>
\n\uf076 Chop vegetables (carrot, beans,peas and onion mint leaves for flavouring
\n\uf076 Heat oil in a pan add dry spices and fry till they crackle
\n\uf076 Add ginger garlic paste and fry till the raw smell goes off
\n\uf076 Add the veggies and mint .fry for 3-4 mins
\n\uf076 Add water and salt once the water is boiled add drained millets and cook on medium flame
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories : 400 Kcal Portion size : 2<\/strong>
\nCarbohydrates : 40.0 g No.of.Serving : 1<\/strong>
\nProtein : 8.5 g
\nFat : 22 g<\/p>\n

SIZZLY VEGETABLE PULAO<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nRICE – 35gms Oil -5ml
\nOnion -10gms Tomato -10gms
\nCarrot -10gms Beans -10gms
\nMint -10gms Potato -10gms
\nCurd – 15 gms Peas – 10gms
\nSalt to taste
\nMETHOD OF PREPARATION:<\/strong>
\n\uf076 Clean and soak rice
\n\uf076 Chopped onion, tomato, vegetable and green chilli
\n\uf076 Heat oil and add cloves, cinnamon, cardamon, green chilli, mint and bay leaves
\n\uf076 Fry onion till crisp and golden brown
\n\uf076 Put chopped vegetable and rice mix well
\n\uf076 Add water in the proportion(1:2)
\n\uf076 And pressure cooker it
\n\uf076 Serve hot. garnished with onion
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :135 Kcal Portion size : 1<\/strong>
\nCarbohydrates : 1.9g No.of.Serving : 1<\/strong>
\nProtein :2.4g
\nFat :1.4g<\/p>\n

VEGETARIAN OMLETTE<\/strong><\/span>
\nINGREDIENTS:<\/strong>
\nBesan \u2013 60 g Onion \u2013 1
\nGreen chillies – 5 Mustard – 1\/4 tsp
\nGinger -a piece Tomato – 1
\nFenugreek seeds – 2 \u00bd tsp Oil – 2 tsp
\nSalt – to taste
\nMETHOD :<\/strong>
\n\uf076 Soak fenugreek seeds overnight.
\n\uf076 Drain and dry the seeds and powder them.
\n\uf076 Chop tomatoes, onion, green chillies and ginger.
\n\uf076 Mix all the ingredients. Add water and make a batter.
\n\uf076 Spread one ladleful of the mixture on greased hot tawa and fry both sides with half a teaspoon of oil
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :385 Kcal Portion size : 2<\/strong>
\nCarbohydrates : 46.9 g No.of.Serving : 4<\/strong>
\nProtein :17.3 g
\nFat : 17.7 g<\/p>\n

BISIBELE BATH<\/strong><\/span>
\nINGREDIENTS<\/strong>
\nBISIBELLE BATH POWDER
\nRed chilli : 4 Coriander seeds : 1tbsp
\nCinnamon piece : 1 inch Marati moggu : 1(small)
\nCloves : 2 Rice : 4 cups
\nCumin seeds : 1 tsp Toor dal : \u00bd cup
\nUrad dal : 1 tsp Tamarind : 3 tbsp
\nChana dal : 1 tsp Ghee : 1 tsp
\nFenugreek seeds : 2 pinches Salt to taste
\nVegetables:
\nCarrot diced : \u00bd cup Ghee : 1 tbsp
\nGreen peas : \u00bc cup Curry leaves : 1 sprig
\nFrench beans : 5 Asafoetida : 1 pinch
\nOnion : 1(medium) Mustard seeds : \u00bd tsp
\nCapsicum : \u00bc cup Red chilli : 1
\nMETHOD<\/strong>
\nBISIBELLE BATH POWDER
\n\uf076 On a low flame dry roast red chilies, chana dal & urad dal until golden.
\n\uf076 Then fry coriander seeds, cloves, cinnamon & moggu. When they turn aromatic remove to a plate.
\n\uf076 Add methi seeds & roast. When the seeds turn aromatic, add in cumin and coconut.
\n\uf076 Next when these turn aromatic turn off and cool all the ingredients. Make a fine powder & set aside.
\nPREPARATION
\n\uf076 Add rice to a bowl and rinse it well a few times. In a separate bowl wash dal a few times.
\n\uf076 Pour 1\u00be cups water to the rice bowl & 1 cup water to the dal bowl.
\n\uf076 Pressure cook both of them in a cooker in pot-in-pot method for 3 to 4 whistles. The rice and dal must be cooked soft.
\n\uf076 While the rice & dal cooks, soak tamarind in half cup hot water. Squeeze it and filter to a bowl. Keep 2 to 3 tablespoons of this aside for later use.
\n\uf076 To the remaining tamarind water, add the bisibelle bath powder & salt. Mix well to remove lumps. Set aside.
\n\uf076 Mash the dal to smooth and add to rice. If desired can mash rice as well.
\n\uf076 Heat a pan with 1 teaspoon ghee & add the vegetables.
\n\uf076 On a medium high flame saut\u00e9 for 3 to 4 minutes to bring out the flavours.
\n\uf076 Pour 1 cup of water and cook the veggies till they are \u00be done. This way they retain the crunchiness.
\n\uf076 Pour the tamarind mix and stir well. Allow it to boil for few minutes.
\n\uf076 Add the mashed rice dal and mix well. Next add \u00be to 1 \u00bc cups water and stir well.
\n\uf076 Let the rice come to a boil on a medium flame. This takes around 4 to 6 mins.
\n\uf076 Cook till the rice reaches a desired thick consistency. Taste tests this. If needed, add more tamarind water, salt.
\n\uf076 Bisibelle bath usually turns thick upon cooling so remove it a bit early.
\nTempering:-
\n\uf076 Heat 1 to 2 tablespoons ghee or oil in a small pan. Then add mustard and red chilli.
\n\uf076 When the mustard splutters, add curry leaves. When the leaves turn crisp, add hing.
\n\uf076 Pour the seasoning over the bisi belle bath.
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nCalories :200 Kcal Portion size : 1<\/strong>
\nCarbohydrates : 24 g No.of.Serving : 4<\/strong>
\nProtein :15 g
\nFat : 5 g<\/p>\n

SPINACH CORN RICE<\/strong><\/span>
\nINGREDIENTS ;<\/strong>
\nCooked Rice – 150 g Onion – 1 big size
\nCorn – \u00bd cup Spinach – 1 cup
\nGreen chillies \u2013 2 Black pepper – 4
\nCinnamon – 1 piece Clove – 2
\nGreen cardamom – 1 Turmeric powder – \u00bc tsp
\nOil – 1 tbsp Garlic – 3 cloves
\nGaram masala -1\/4 tsp Salt – To taste
\nMETHOD:<\/strong>
\n\uf076 Heat oil in a pan, add chopped garlic cloves, pepper, cinnamon, cardamom in a pan. and stir for a while
\n\uf076 Add chopped onions and , fry for 2 minutes.
\n\uf076 Add green chili, sweet corn and spinach. Cook for about 2-3 minutes.
\n\uf076 Add turmeric powder and garam masala. Mix well.
\n\uf076 Add cooked rice and salt. Mix everything together.
\n\uf076 Cover the lid and cook for about 5 minutes on low flame
\nNUTRITIVE VALUE PER SERVINGS<\/strong>
\nEnergy -192.8 Kcal Portion size : 2<\/strong>
\nProtein -15.7 g No.of.Serving : 1<\/strong>
\nCarbohydrate \u2013 129.3 g
\nFat – 36.1 g<\/p>\n

CHICKEN<\/u><\/strong> LETTUCE<\/u><\/strong> DUMPLINGS
\n<\/u><\/strong>INGREDIENTS
\n<\/strong>Chicken( minced)\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 – 100gm\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Onion\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 – 1
\nLettuce\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 – 1 punch
\nGinger garlic paste\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 – 1 tbsp
\nPepper powder\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 – 1bsp
\nSalt as required<\/p>\n

METHOD
\n<\/strong>Take a pan add oil n heat add chopped onion<\/p>\n