French Beans with Moong Dal

french beans moong dalFrench beans with Moong dal

Green beans and other beans, such are kidney beans, navy beans and black beans are all known scientifically as Phaseolus vulgaris. They are all referred to as “common beans,” probably owing to the fact that they all derived from a common bean ancestor that originated in Peru. From there, they spread throughout South and Central America by migrating Indian tribes. They were introduced into Europe around the 16th century by Spanish explorers returning from their voyages to the New World, and subsequently were spread through many other parts of the world by Spanish and Portuguese traders. Today, the largest commercial producers of fresh green beans include Argentina, China, Egypt, France, Indonesia, India, Iraq, Italy, France, Mexico, the Netherlands, Spain, and the United States.

For a high fiber diet French beans should be included in the diet. Beans are healthy as they are not only fibrous but also anti oxidants. Beans can be cooked in many different recipes.

Preparation time : 11-15 minutes

Cooking time : 15-20 minutes

Course : Main Course-Veg

Cuisine : Indian

Serves: 3-4

Ingredients:

  • 200 gms French beans, cut into 1″ pieces
  • 1/2 Cup Moong dal husked
  • 2 Dry red chilies
  • 1/4 tsp Turmeric powder
  • 1/2 tsp red chili powder
  • a pinch of cooking soda / soda bi carbonate
  • 2 tabsp Olive oil
  • 1 tsp Mustard seeds
  • 6 Curry leaves
  • 1/4 tsp asafetida / heeng
  • 2/3 level tsp Salt / or salt to taste
  • 1 tbsp Ginger , grated
  • 2 tbsp Scraped coconut

Method:

Step 1.

Wash and soak the husked green gram dal for 15 minutes. Keep aside.

Step 2.

Wash and cut the beans in to 1″ long pieces. Keep aside.

Step 3.

Grate 3″ piece of coconut and keep aside.

Step 4.

Heat oil in a wok / Kadahi / pan add mustard seeds, wait for mustard to crackles add asafetida, curry leaves, and whole red chilies, sauté for few seconds.

Step 5.

Add the soaked, drained moong dal , grated ginger, salt, turmeric, chili powder and give it a good stir. Cover and cook for 5-6 minutes on low flame, stirring in between.

Step 6.

Add cut beans, pinch of soda, mix well. Cover and cook till beans are soft. Sprinkle grated coconut cook for a minute more. Serve hot with boiled rice or any Indian bread of choice!

Note:

Beans must be fresh tender and flexible.

Just prior to using the green beans, wash them under running water. Remove both ends of the beans by either snapping them off or cutting them with a knife.

Healthy Steaming of green beans is recommend for maximum flavor and nutrition. Fill the bottom of a steamer pot with 2 inches of water. While waiting for the water to come to a boil, rinse green beans.

It is best to cook green beans whole for even cooking. Steam for 5 minutes and toss with our Mediterranean Dressing and top with your favorite optional ingredients.

Health Benefits of French beans:

Antioxidant Support from Green Beans

Best studied from a research standpoint is the antioxidant content of green beans. In addition to conventional antioxidant nutrients like vitamin C and beta-carotene, green beans contain important amounts of the antioxidant mineral manganese. But the area of phytonutrients is where green beans really shine through in their antioxidant value. Green beans contain a wide variety of carotenoids (including lutein, beta-carotene, violaxanthin, and neoxanthin) and flavonoids (including quercetin, kaemferol, catechins, epicatechins, and procyanidins) that have all been shown to have health-supportive antioxidant properties. In addition, the overall antioxidant capacity of green beans has been measured in several research studies, and in one study, green beans have been shown to have greater overall antioxidant capacity than similar foods in the pea and bean families, for example, snow peas or winged beans.

Cardiovascular Benefits

Just as you might expect, the antioxidant support provided by green beans provides us with some direct cardiovascular benefits. While most of the cardio research on green beans involves animal studies on rats and nice, improvement in levels of blood fats and better protection of these fats from oxygen damage has been shown to result from green bean intake. Interestingly, the green bean pod (the main portion of the green beans that provides the covering for the beans inside) appears to be more closely related to these cardio benefits that the young, immature beans that are found inside.

While not documented in the health research to date, we believe that the omega-3 fatty acid of content of green beans can also make an important contribution to their cardiovascular benefits. Most people do not even recognize green beans as a source of omega-3 fats! While there is a relatively small amount of the omega-3 fatty acid alpha-linolenic acid (ALA) in green beans, this amount can still be very important and is actually fairly large in comparison to the amount of calories in green beans. You get 1 milligram of ALA for every 4 calories of green beans that you eat. For every 4 calories of walnuts that you eat, you get 1.4 milligrams of ALA. So you can see that green beans—while not as concentrated in ALA as walnuts—are nevertheless an underrated source of this heart-protective nutrient.

Other Health Benefits

The strong carotenoid and flavonoid content of green beans also appears to give this vegetable some potentially unique anti-inflammatory benefits. For example, some very preliminary research in laboratory animals shows decreased activity of certain inflammation-related enzymes—lipoxygenases (LOX) and cyclooxygenases (COX)—following intake of bean extracts. Because type 2 diabetes is a health problem that is known to contain a basic component of chronic, unwanted inflammation, we are also not surprised to see some very preliminary research in the area of green bean intake, anti-inflammatory benefits, and prevention of type 2 diabetes. (The very good fiber content of green beans most likely adds to the potential of green beans to help prevent this common health problem.) We expect to see more research in both of these health benefit areas (anti-inflammatory benefits and prevention of type 2 diabetes).

Ref.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=134

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

Vegetable Hakka Noodles

Hakka Noodles with Veggies

Vegetable Hakka Noodles

Hi friends! Enjoy this healthy, scrumptious  fusion cooking at home.

Course: Main

Cuisine: Indo Chinese

Prep time: 20 minutes

Cook time: 20 minutes

Level: Easy

Serves : 4

Vegetable noodles is a healthy Indo Chinese noodles recipe with good quantity of vegetables.

Ingredients:

  • 300 gms , Hakka Noodles
  • 1 Cup Cabbage, finely shredded
  • 1 Medium Onion , finely chopped
  • 1 Medium Carrot cut into thin strips
  • 1/2 cup French Beans, finely chopped
  • 1 Medium size Capsicum , cut into thin strips
  • 1 cup Spring Onion, finely chopped
  • 1tbsp Garlic, Finely Chopped
  • 1 tbsp Soya Sauce
  • 1tbsp green chili sauce
  • 1/4 tsp white pepper powder
  • 1 tsp salt or /salt to Taste
  • 3 tbsp – Oil
  • 1 tbsp Vinegar

 

Method:

Step 1.

Heat one liter water in a pan with salt and few drops of oil, when water starts to boil add noodles and cook until they are cooked. Drain noodles in a colander or sieve, use tap water to rinse noodles and keep side.

Step 2.

 

While noodles getting cooked, peel and cut thin strips of carrot, cabbage, , finely chop onion, beans, capsicum, spring onion, and garlic. Keep aside .

Step 3.

Heat oil in a heavy bottom pan add garlic, finely chopped onions saute for few minutes. Add carrot, cabbage strips, beans and saute for three -four minutes on medium to high flame. Add spring onions (white part) and saute until light golden brown saute until soft and pink add capsicum strips.

Step 4.

Now add salt, pepper green chili sauce, soya sauce, vinegar and mix everything well.

Step 5.

Add cooked and rinsed noodles and mix well to blend, add spring onion and mix again and cook for 1-2 minutes, switch off the stove.

Step 6.

Serve hot with vegetable Manchurian or sweet and sour vegetable curry.

Note:

To keep vegetables from getting over cooked , vegetables are cooked on high flame.

To keep the noodles from getting sticky , just keep cooked noodles under tap water and toss gently.

Health Benefits of Frozen Mixed Vegetables:

Besides their convenience, mixed frozen vegetables are complementary — some vegetables add nutrients to the mix that others lack — giving you a wider variety of nutrients in the blend. The only nutrient you won’t get from mixed vegetables is vitamin B-12, because it’s found in animal products.

Fiber

Vegetables have soluble and insoluble fiber. Soluble fiber keeps blood sugar balanced by slowing absorption of carbohydrates. It also lowers cholesterol by carrying it out of the body. Insoluble fiber keeps food moving through the digestive tract, which prevents constipation and diverticular disease.

Healthy Eyes

The substances that give vegetables their color — carotenoids — provide nutrients for your eyes because they’re a form of vitamin A. Mixed vegetables contain several carotenoids: alpha-carotene, beta-carotene, lutein and zeaxanthin. Alpha- and beta-carotene are converted into the form of vitamin A that is essential for vision. Lutein and zeaxanthin function as antioxidants. They’re the only carotenoids found in the retina, where they may help prevent age-related macular degeneration. One cup of boiled, mixed vegetables delivers more than 200 percent of the recommended daily intake of vitamin A.

Antioxidants

In addition to antioxidants that support your eyes, mixed vegetables have other antioxidants that fight free radicals. Free radicals are produced as a byproduct of essential biochemical processes. If they’re not neutralized by antioxidants, free radicals cause cellular damage that leads to illnesses, such as cardiovascular disease. The same portion of mixed vegetables has 30 percent of the recommended daily intake of manganese and 5 percent of the daily value of vitamins C and E. As a water-soluble antioxidant, vitamin C protects cells throughout the body. Vitamin E is a fat-soluble antioxidant, which gives it the ability to neutralize free radicals in lipids that have varied roles, such as providing cellular structure and transporting fats through the blood. Manganese has the job of protecting mitochondria, which are the structures inside cells that produce energy. Green peas are the highest source of vitamin C, while lima beans and carrots boost vitamin E. Lima beans also have at least double the manganese of other vegetables.

Strong Bones

Calcium and phosphorus combine to form the mineral that builds bones, called hydroxyapatite. Bones are continuously maintained through a process in which old or damaged bone is removed and rebuilt. You need a constant supply of these minerals throughout your life to keep your bones healthy and to prevent osteoporosis. You’ll gain 5 percent of the recommended daily intake of calcium and 13 percent of phosphorus from 1 cup of mixed vegetables. All of the vegetables have both minerals, but corn is low in calcium, while snap beans and carrots have less phosphorus than the others.

Preparation Tips

Combine mixed frozen vegetables with ground beef, onions and beef broth, and top them with mashed potatoes to make shepherd’s pie. Use them in a stir-fry with chicken and soy sauce or turn mixed vegetables into a casserole with the addition of onion, cheese and mayonnaise. Make a quick vegetable soup by adding a bag of mixed vegetables to beef broth and undrained, canned tomatoes. Alternatively, use them in a salad.

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

 

Vegetable Fried Rice

Fried Rice

vegetable fried rice

Hi friends! Here is a quick recipe for Indo Chinese Vegetable Fried rice absolutely easy to make. Vegetarians will enjoy this delicious Steamed rice cooked with vegetables and  sauces. Serve with sweet and sour curry.

Preparation time: 30 minutes

Cooking time: 20 minutes

Course: main

Cuisine: Indo Chinese

Serves: 4

Ingredients:

for cooking the rice:

  • 1 cup long grained rice or basmati rice
  • 750 ml water
  • ½ tsp salt or as required

Vegetables:

  • 1/2 cup spring onion /Shallots
  • 1/2 cup carrots, into fine tiny cubes
  • 1/2 cup French beans, very finely chopped
  • 1/2 cup cabbage, very finely chopped
  • 1/2 cup Bell pepper (red and yellow) , chopped finely
  • 9 cloves of garlic, finely chopped
  • 1″ ginger, finely grated
  • 2 tbsp soy sauce
  • 1 tbsp vinegar
  • ½ tsp black pepper powder
  • 3 tbsp cooking oil
  • 2 tbsp finely chopped spring onions to garnish
  • 1 tsp salt or / salt as required

Method:

Cooking the rice:

Step 1.

Wash rice very well till the water runs clear and soak rice in water for 15 minutes,drain and keep aside.

Step 2.

In a sauce pan, bring to boil 750 ml. of water with salt , add the soaked and drained rice to the boiling water.

Step 3.

On a low flame cook the rice without the lid , when the rice is cooked, remove the pan from stove and drain the rice. Keep aside.

Fried vegetable rice :

Step 1.

As the rice is cooling, cut the vegetables finely and keep aside.

Step 2.

Heat oil in a kadahi /wok / pan, add the garlic and saute for few seconds till golden, add ginger and the spring onions /shallots and saute for about three minutes on medium flame stirring continuously.

Step 3.

Add all the finely chopped vegetables, increase the flame on a high initially and stir fry the vegetables on a high flame for 3-4 minutes. Then stir fry on a medium flame stirring continuously so that vegetables are cooked and also retain their crunchiness and crispiness.

Step 4.

Add the soy sauce, salt and pepper, mix and add the rice. Stir fry for a few minutes till the sauce is well blended with the fried rice well. Switch off the stove.

Step 5.

Garnish with finely chopped shallots/ spring onions and serve the vegetable fried rice hot, plain or with an Indo Chinese vegetable Manchurian.

Note:

  • Some green chili sauce can be added to make rice chili hot.
  • Salt is added a little less in Fried vegetable rice as Soy sauce too has salt in it.

Health Benefits of Frozen Mixed Vegetables:

Besides their convenience, mixed frozen vegetables are complementary — some vegetables add nutrients to the mix that others lack — giving you a wider variety of nutrients in the blend. The only nutrient you won’t get from mixed vegetables is vitamin B-12, because it’s found in animal products.

Fiber

Vegetables have soluble and insoluble fiber. Soluble fiber keeps blood sugar balanced by slowing absorption of carbohydrates. It also lowers cholesterol by carrying it out of the body. Insoluble fiber keeps food moving through the digestive tract, which prevents constipation and diverticular disease.

Healthy Eyes

The substances that give vegetables their color — carotenoids — provide nutrients for your eyes because they’re a form of vitamin A. Mixed vegetables contain several carotenoids: alpha-carotene, beta-carotene, lutein and zeaxanthin. Alpha- and beta-carotene are converted into the form of vitamin A that is essential for vision. Lutein and zeaxanthin function as antioxidants. They’re the only carotenoids found in the retina, where they may help prevent age-related macular degeneration. One cup of boiled, mixed vegetables delivers more than 200 percent of the recommended daily intake of vitamin A.

Antioxidants

In addition to antioxidants that support your eyes, mixed vegetables have other antioxidants that fight free radicals. Free radicals are produced as a byproduct of essential biochemical processes. If they’re not neutralized by antioxidants, free radicals cause cellular damage that leads to illnesses, such as cardiovascular disease. The same portion of mixed vegetables has 30 percent of the recommended daily intake of manganese and 5 percent of the daily value of vitamins C and E. As a water-soluble antioxidant, vitamin C protects cells throughout the body. Vitamin E is a fat-soluble antioxidant, which gives it the ability to neutralize free radicals in lipids that have varied roles, such as providing cellular structure and transporting fats through the blood. Manganese has the job of protecting mitochondria, which are the structures inside cells that produce energy. Green peas are the highest source of vitamin C, while lima beans and carrots boost vitamin E. Lima beans also have at least double the manganese of other vegetables.

Strong Bones

Calcium and phosphorus combine to form the mineral that builds bones, called hydroxyapatite. Bones are continuously maintained through a process in which old or damaged bone is removed and rebuilt. You need a constant supply of these minerals throughout your life to keep your bones healthy and to prevent osteoporosis. You’ll gain 5 percent of the recommended daily intake of calcium and 13 percent of phosphorus from 1 cup of mixed vegetables. All of the vegetables have both minerals, but corn is low in calcium, while snap beans and carrots have less phosphorus than the others.

Preparation Tips

Combine mixed frozen vegetables with ground beef, onions and beef broth, and top them with mashed potatoes to make shepherd’s pie. Use them in a stir-fry with chicken and soy sauce or turn mixed vegetables into a casserole with the addition of onion, cheese and mayonnaise. Make a quick vegetable soup by adding a bag of mixed vegetables to beef broth and undrained, canned tomatoes. Alternatively, use them in a salad.

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

 

 

 

 

 

Pav Bhaji

Pav Bhaji

Pav Bhaji

Hi friends! Why Is it Important to Eat Vegetables? Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.Pav Bhaji is a delicious preparation with mixed vegetables.

Prep time: 30 minutes

Cook time: 30 minutes

Course: Snack

Cuisine: Indian, Mumbai

Level Of Cooking: Easy

Serves: 6

Ingredients:

  • 4 medium size potatoes, washed, peeled and cut into cubes
  • 1/2 cup Yellow Pumpkin, cut in to small Cubes
  • 1/2 cup cauliflower, tiny florets
  • 1/2 cup carrot,cut into tiny pieces
  • 1/2 cup green peas, fresh or frozen
  • 1/2 cup French beans, finely chopped
  • 1/2 cup Brinjals / Aubergine / egg plant, cut into small cubes
  • 2 capsicums /green bell peppers, finely cut chopped
  • 2 large onions, finely chopped
  • 3 large tomatoes, finely chopped
  • 15 cloves garlic, grind into a paste
  • 2 tbsp ginger, finely grated
  • 3 green chilies, chopped
  • 3 tbsp pav bhaji masala
  • 1/4 cup Fresh coriander leaves
  • 1/4 tsp Red chilli powder
  • 1 tbsp cumin seeds, roasted, powdered
  • 200 gms butter
  • 2 tsp salt or / salt to taste
  • 3 tbsp Lemon juice
  • 12 pavs

Method:

For the Bhaji:

Step 1.

Take all the mixed vegetables except onions and capsicum in a pressure cooker add 1/2 cup water and 1/2 tsp salt. Place the cooker on the high flame, as soon as pressure is formed, switch off the stove. Let the cooker come to room temperature, open the lid and lightly mash the vegetables, keep aside.

Step 2.

On a high flame in a wok / Kadahi / or deep heavy bottom pan take butter ,  add the chopped onions, saute the onions.

Step 3.

Saute the onions till they become transparent, add the ginger-garlic paste, fry for a minute.

Step 4.

Add the Capsicums and fry till they are well cooked. Add the chili powder, turmeric powder and pav bhaji masala, roasted cumin seeds powder. Mix and fry for few minutes till the capsicum get cooked a bit.

Step 5.

Now add the mashed vegetables to the fried masala mix well add 1 cup water. Keep on stirring and let it simmer for 12-15 minutes on low flame. Switch off the stove.

Step 6.

Add the lemon juice and mix it well. Serve hot garnished with coriander leaves with lightly butter fried pavs and a blob of butter in each bowl of bhaji.

The buttered pavs:

Step 1.

Slice pav horizontally into two and pan fry in butter for half a minute, pressing two or three times or till pav is crisp and light brown. Serve hot.

For Serving:

  • 1 cup onions, finely chopped
  • 6 fresh lemon wedges
  • 6 knobs of butter

How to serve:

  • For a single serving take a small bowl of hot bhaji, 2 pavs freshly fried,1 tbsp of finely chopped onions, a lemon wedge on a plate.
  • Top the hot bhaji with a knob of butter and serve immediately garnished with 1/2 tsp of finely chopped coriander.
  • Serve hot.

Notes: Instead of butter in the bhaji Olive oil or any other cooking oil can be used. In case pavbhaji masala is not available , garam Masala can be a good substitute .The vegetables that are usually added to the bhaji are cauliflower, potatoes, carrots, peas, capsicum and french beans pumpkin etc. Depending on the combination of these vegetables, the final taste of the  bhaji will be different. You can  make the bhaji with any of these veggie combination.

Health Benefits of mixed vegetables:

    • Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
    • Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
    • Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
    • Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
    • Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
    • Nutrients
    • Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
    • Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
    • Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
    • Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
    • Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
    • Vitamin A keeps eyes and skin healthy and helps to protect against infections.
    • Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Ref. http://www.choosemyplate.gov/food-groups/vegetables-why.html

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

 

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Vegetable Pasta

 

vegetable pasta with mixed vegetables is a simple and delicious dish

Prep time:20 minutes

Cook time: 30 minutes

Total time:50 minutes

Recipe type: Main course

Cuisine: Fusion

Serves: 4-5

Ingredients :

  • 2 tbsp all purpose flour/maida
  • 2 cups milk
  • 1/2 cups chopped white button mushrooms
  • ½ cup green peas
  • 1/2 cup French beans, finely chopped
  • 1 medium potato, finely cubed
  • 1/2 cup carrot, finely chopped
  • 1 Capsicum, finely chopped
  • 2-3 baby corns, Sliced vertically through the centre
  • 1 onion medium size, finely chopped
  • 2-3, cloves of Garlic, finely chopped
  • ½ tsp oregano
  • 1/2 tsp basil
  • 2 tbsp butter/ clarified butter
  • 2 tbsp grated cheddar or powdered cheese (optional)
  • 1 tsp salt or/ salt to taste
  • 1/2 tsp black pepper

Method:

Step 1.          

In a pressure cooker, but for capsicum add all the chopped vegetables, 1/4 cup water and 1/4 tsp of salt. Switch off the heat after one whistle. Let it cool and keep the steamed vegetables aside.

Step 2.

In a sauce pan boil water with salt add the pasta and cook the pasta for three minutes or till it is well cooked. Add a tsp of cooking oil in the pasta when it is getting cooked. Drain the pasta rinse with running water and keep aside.

Step 3.

In a pan heat butter on a low flame, add onions and garlic. Saute till the onions become translucent.

Step 4.

Add the chopped capsicum and saute till they are softened and almost cooked.

Step 5.

Add the chopped steamed veggies and stir well. saute for a minute. Switch off the stove, keep aside the sauteed mix vegetables.

Step 6.

For white sauce:

Take a heavy bottom pan add the all purpose flour/maida , dry roast on medium flame for 2-3 minutes.

Step 7.

Pour milk gently in to the pan and keep on stirring. Mix flour and milk and on medium flame continue stirring till sauce starts getting thickened slowly. Add salt, pepper and oregano, basil, dry mint powder, chili flakes and mix well.

Step 8.

When the sauce starts to thicken and reaches to thick pouring consistency, fold in the pasta and sautéed vegetables mix well. Switch off the stove.

Step 9.

Serve vegetable pasta hot garnished with little grated cheese or powdered cheese.

 

Note: As an accompaniment to the pasta, serve garlic bread and tomato soup.

 

Quinoa with Vegetables

 

Quinoa NG 1

Cooking time: 15-20 minutes

Level : Easy

Category: Healthy Breakfast

Serves: 4-5

Ingredients:

  • 1 cup Quinoa
  • 2  cups water
  • 3 medium size onions finely chopped
  • 1/2 cup French beans finely chopped
  • 1/2 cup Broccoli florets cut into small pieces
  • 1/2 cup green peas shelled
  • 1/2 cup carrots finely cubed
  • 1/2 cup green bell pepper/ capsicum, finely chopped
  • 4 cloves of garlic finely chopped
  • 1 tbsp dried watermelon seed kernels
  • 1 level tsp salt / or salt to taste
  • 1/2 cup Almonds, sliced
  • 1 tbsp lemon juice
  • 3 tbsp Olive oil

Method:

Step 1.

Take a sauce pan put Quinoa in it, add water, on high flame bring it to boil, reduce the heat to low flame until water is absorbed and quinoa looks a bit like sprouts. Keep aside.

Step 2.

Take all the chopped vegetables but for capsicum, in the pressure cooker, add 1/4 cup water and 1/2 tsp of salt in   the cooker. (After One whistle switch off the heat). Cool it, and keep the steamed vegetables aside.

Step 3.

Take a kadahi / wok, heat olive oil in it, add onions and sauté onions till light golden. Add chopped green bell pepper/ Capsicum, sliced almonds,watermelon seed kernels, fry for few more minutes.

Step 4.

To the fried onions, green bell pepper/ capsicum, add all the steamed vegetables, sauté for few minutes.

Step 5.

Add ,cooked Quinoa, salt to the sautéed vegetables , add juice of lemon, mix well.

Step 6.

Serve  hot  for a delicious and very healthy breakfast !

 

 

 

Mixed Vegetable Bake

Baked vegetables 

Ingredients:

For white sauce:

  • 2 tablespoon Fine flour / all purpose flour/maida
  • 2 tablespoon Butter
  • 2 teacups Milk
  • 1/2 tsp Salt/or salt to taste
  • 1/4 tsp Black Pepper powder

Vegetables & cheese-

  • 200gms Pizza cheese (Mozzarella cheese-shredded)
  • 200 gms Potatoes (Boiled)
  • 100 gms. French beans (Finely chopped)
  • 100 gms. Carrots (Peeled and diced)
  • 100 gms. Capsicum (Cut into small pieces)
  • 100 gms. Peas (Shelled)
  • 100 gms. Cauliflower (Florets cut into small pieces)
  • 1 level tsp Salt/ or salt to taste
  • 1/4 tsp Black pepper powder
  • Knob of butter

 Method:

 For the white sauce

 Step 1.

 Melt the butter in a heavy bottomed pan. Add the flour. Cook for few minutes without browning the Fine flour / all purpose flour/maida, stirring throughout.

Step 2.

 Remove from the heat and gradually add the milk. Mix until well blended.

Step 3.

 Return to heat and cook slowly, stirring throughout until the sauce thickens. Add salt, pepper. This sauce is used with the vegetables.

For Vegetables:

 Step 1.

Take all the fresh vegetables in a pressure cooker, add 1/4 cup of water & ½ teaspoon of salt. As the pressure is formed in the cooker switch off the gas open the pressure cooker and strain out the vegetables & keep aside

Step 2.

 Take the steamed vegetables, put in white sauce, mix well.

Step 3.

 Take a greased baking dish, put in one portion of mixed vegetables in white sauce in the baking dish. Cover it with little bit of shredded cheese. Put in a second layer of mixed vegetables on it, Cover it with little shredded cheese.

Step 4.

Finally, put the layer of coarsely mashed potatoes with a knob of butter and cover with the remaining shredded cheese.

Step 5.

Bake in moderately hot oven till the top layer is golden and the cheese has melted.

Step 6.

 Serve hot with garlic bread slices or dinner rolls and tomato soup.

 

Salad Delight

 

A delicious salad made with diced vegetables and hung curd sauce dressing.

Servings: 4-6

Cook time: 30 minutes

Ingredients salad:

  • 1/2 cup shelled peas
  • 1/2 cup carrots ,peeled and diced
  • 1/2 cup French beans , finely cut
  • 3 medium size potatoes, boiled, peeled and cubed
  • 1 medium size apple, peeled and cubed
  • 3 slices pineapple, cut in cubes
  • 1/2 cup cherries, deseeded and halved
  • 6-8 Cashew nuts, cut into small pieces(dry roasted in microwave oven for a minute)
  • hung curd sauce (obtained from one kg whole milk “Hanging curd”)
  • 1/2 cup fresh cream
  • 2 tbsp white vinegar
  • 1 tsp salt /or salt to taste
  • 2 tsp sugar
  • 1tsp black pepper- freshly powdered
  • 1tsp mustard paste

Ingredients ” Hanging curd “:

  • 1 kg fresh whole milk curd

Method:

For making “Hung curd”:

Tie fresh curd tightly in muslin cloth. Draining over a sink, hang the tied cloth with curd for draining liquid out. Wait at least three-four hours for full draining. Take down and open the muslin cloth. The curds are now well hung and store in a bowl.

For making “Hung curd Sauce”:

Take the bowl of hung curds mix in, vinegar, mustard paste, 1/4 tsp salt, sugar, black pepper, and fresh cream. Mix well all the ingredients. Keep the sauce refrigerated till fruit and vegetables are ready.

For making the Salad:

Step 1.

In the pressure cooker put all the chopped vegetables ( not the fruit), add 1/4 cup of water 1/4 tsp salt. Place the pressure cooker on a full flame, as soon as the pressure is formed, switch off the stove. Allow it to cool , drain and chill the vegetables. (You can boil or steam the vegetables too.)

Step 2.

When vegetables are cool, add the cut fruit add hung curd sauce, 1/2 tsp salt, black pepper and dry fruit mix it well

Step 3.

Chill and serve.

Salads

Key Ingredients: Green Peas, Carrot, French Beans, Potatoes, apples, pineapple, cherries, hung curd, Salt, Black Pepper, sugar, mustard paste, vinegar

Note: “Hanging curd” is a process by which whey gets drained from the curd. When it is completely drained, you will have hung curd. This ingredient is used in many Indian dishes and is a great source of calcium.