Healthy Protein Foods


first_imgMixed Lentil BiryaniIngredients 1/2 lbs. basmati rice1/2 lbs. mixed lentils of your choice1 big onion finely sliced1 teaspoon each of ginger and garlic paste1/4 teaspoon turmeric powder.1/2 oz. mixed cloves, cardamoms and bay leaves4 teaspoons unsalted butterFor Decoration 1 medium tomato sliced finely 4 thick green chilies slitted 2 tablespoons chopped coriander leaves 1 oz. roasted cashew nuts 1 teaspoon cumin seeds2 tablespoons unsalted butterSoak the rice and lentils separately for a few hours. Heat 4 teaspoons unsalted butter, add whole spices, onion ginger and garlic paste and fry until soft. Add lentils, salt and spices and fry until dry. Add rice along with enough hot water to stand 1-inch above the level of the rice. Bring water to a boil. Reduce heat and cook until rice is tender and dry. Remove from fire. Heat 2 tablespoons unsalted butter separately and remove from fire. Add cumin seeds and fry till they crackle. Mix in tomato, coriander and chilies and cook until soft. Pour over rice along with the cashew nuts and cook until soft.DhoklaIngredients1/2 lbs. par-boiled rice1/4 lbs. toor gram2 oz. each of Bengal gram and split skinless black gram2 tablespoons chopped coriander leaves2 oz. sour yogurt A pinch of asafetida1/4 teaspoon soda bicarbonate1/4 teaspoon turmeric powderSalt and chili powder to tasteFor Decoration4 oz. grated coconut1oz. chopped roasted cashew nuts2 tablespoons chopped coriander leaves1 teaspoon mustard seeds1 tablespoon oilSoak rice and lentils separately for a few hours. Grind to a smooth paste in a blender. Mix in soda bicarbonate, salt and yogurt. Set aside for 4 to 5 hours. Add turmeric powder and oil. Place in a greased dish. Steam in a steamer for 15 to 20 minutes or when a toothpick inserted in the center comes out clean. Cut into neat cubes. Put in a serving plate. Heat 1 tablespoon oil and add mustard seeds. When they crackle pour over dhokla. Decorate with the remaining ingredients and serve with chutney or ketchup of your choice.DosaIngredients 1/2 lbs. par boiled rice1/4 lbs. mixed dals like split green gram, split black skinless gram, split Bengal gram1/4 teaspoon bicarbonate of soda1/4 lbs. grated cheeseTomato ketchup as requiredSalt to tasteSoak dals and rice overnight; drain out the water and grind to a thick paste. Put into a bowl. Mix in soda bicarbonate and salt, add enough water to form a thick batter. Cover bowl and set in a warm place for a few hours so batter rises. Grease non-stick pan lightly with oil. Take the batter in a round ladle and spread into a thin round shape. Heat on medium heat covered for two minutes. Uncover put little oil over the edges and turn over. Cook until both sides are crisp and golden. Spread ketchup on the dosa and sprinkle with grated cheese accompanied with coconut chutney.Vegetable VadasIngredients 1/2 lbs. mixed lentils like split black skinless gram, green gram and Bengal gram1/4 lbs. mixed vegetables like cabbage and carrots finely grated1 teaspoon cumin seeds1 teaspoon ginger and garlic paste2 tblsps, chopped coriander leaves2 dry red chilies, finely slicedSalt to taste Soak lentils for a couple of hours in water. Drain out water and grind to a smooth thick paste; mix in the remaining ingredients. Take 2 tablespoons of the paste and put on a greased plastic sheet. Form into a round shape. Make a hole in the center with your finger then slowly slip the vada into smoking hot oil. Fry till crisp and golden. Serve with chutney of your choice.Khichdi Ingredients 1/2 lbs. rice1/4 lbs. green gram50 grams roasted cashew nuts 1 teaspoon cumin seeds1/2 teaspoon turmeric powder1 tablespoon black pepper corns 4 tablespoons clarified butter1/4 liter milkSoak dal and rice for a couple of hours separately. Heat the clarified butter, add the drained out dal and fry until dry, add the rice, turmeric powder and salt, mix well. Add milk along with enough water to stand 1-inch above the level of the rice. Cook over a slow fire until rice is tender and dry. Place on a plate. Heat the remaining clarified butter and add cumin seeds and pepper corns. When the seeds stop crackling remove and pour over the khichdi. Decorate with cashew nuts and serve hot.VadaIngredients 1/2 lbs. split black skinless gram2 green chilies, minced2 tablespoons sliced coconutHandful of sliced coriander leaves1 teaspoon minced ginger1/4 teaspoon cumin seedsSalt to tasteSoak dal in water for about 6 hours. Drain and grind to a paste. Mix in remaining ingredients. Form into small vadas or round pattice on a clean cloth. Make a hole in the center of each vada or pattice and deep fry to a golden brown color. Serve with sambar and dosa chutney.SambarIngredients 1/2 lbs. split pigeon pea1/2 lbs. tomatoes1 teaspoon turmeric powder1oz. finely sliced coriander leaves2 oz. coconut paste1 teaspoon each of cumin, mustard and sesame seeds1/4 oz. curry leavesA big pinch of asafetida 4 tablespoons oil1 teaspoon jaggery or molasses Salt and chili powder to taste.Roast and grind together 1 teaspoon each of coriander and cumin seeds1/4 teaspoon each of mustard and fenugreek seeds1/2 teaspoon peppercorns3 red chiliesCook dal with chopped tomatoes, turmeric powder and salt until soft. Stir well. Mix in the ground spices and coconut. Heat 4 tablespoons oil and fry asafetida, curry leaves, cumin, mustard and sesame seeds. When the seeds stop popping, pour into the sambar. Garnish with coriander leaves before serving. You can also add a teaspoon of jaggery or molasses if you prefer a sweet and sour taste.Plain IdliIngredients 1 lbs. parboiled rice1/4 lbs. split black skinless gram Pinch of soda bicarbonateSalt to tasteWash and soak the rice for 1 hour. Strain out the water and grind coarsely. Soak dal for few hours and grind till it is light and frothy. Mix the rice with the dal and a little water to make it into a thick batter; add salt and a pinch of soda bicarbonate. cover and set aside for a few hours in a warm place until the batter becomes spongy. Fill the greased idli moulds half full with batter in the idli stand and steam for 10 minutes in the steamer or until a knife inserted in the center comes out clean. Serve piping hot with sambar and dosa chutney.    Vegetable IdliIngredients1/2 lbs .boiled vegetables like carrots, French beans, green peas and potatoes1/2 lbs. par boiled riceJuice of 1/2 coconut 2 tablespoons Each of split black skinless gram and Bengal gram2 tablespoons green chilies 1 oz. coriander leaves inch piece of ginger1 teaspoon cumin seeds Salt to tasteSoak the rice and dals in coconut milk for 3 hours. Grind to a paste blender along with remaining ingredients with the exception of the vegetables. Mix in the minced vegetables and a sufficient amount of thin coconut milk to make a thick batter. Set aside for 1 hour. Grease the idli moulds lightly and pour a spoonful of the batter in the mould. Place this idli stand in the steamer and steam for 10 minutes or till a knife inserted in the center comes out clean. Serve with piping hot sambar and coconut chutney.ChutneysCoconut ChutneyIngredients 1/2 lbs. fresh grated coconut2 ozs. coriander leaves2 ozs. mint leaves1 big tomato2 green chilies1 teaspoon grated ginger and garlic1 tablespoon tamarind pasteSalt to tasteFor garnishing1 teaspoon mustard seeds2 dry red chilies brokenGrind coconut to a paste with all the above ingredients. Heat 1 teaspoon oil and add mustard seeds and chilies and fry until they crackle. Pour over chutney.Dosa ChutneyIngredients1/4 lbs. grated coconut 4 green chilies 1 teaspoon grated ginger5 teaspoons Bengal gram5 curry leaves3 tablespoons coconut water1/2 teaspoon mustard seeds3 to 4 whole red chilies brokenSalt to tasteFry Bengal gram and grind with all ingredients with the exception of mustard and red chilies into a paste. Heat 1 tablespoon oil and fry the mustard seeds and chilies. Pour over chutney and serve.Yogurt ChutneyIngredients1/4 lbs .coconut2 oz. black gram2 oz. coriander leaves4 green chilies 1 tablespoon grated ginger1 teaspoon. cumin seeds1/4 lbs. yogurt1 tablespoon oilHandful of curry leaves Salt to suit the taste Heat 1tblsp oil and fry black gram, mustard seeds and curry leaves to a golden brown color. Grind the black gram along with all the above ingredients to a paste and mix into the curds.Make your own Sambar MasalaIngredients4 oz. whole coriander seeds1 tablespoon Cumin seeds1 teaspoon mustard seeds1 tablespoon fenugreek seeds1oz. red dry chilies1/2 teaspoon asafetida1/2 teaspoon turmeric powder Dry roast all the whole spices till they emit a good aroma. Mix together the remaining ingredients Powder and bottle.  Related Itemslast_img

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