Kadhi

 

Kadhi 1           boiled rice

Preparation Time: 15 mins
Cooking Time: 30 mins
Serving : for  6

Ingredients:

For Pakoras

  • 1 1/2 cup besan /bengal gram flour
  • 2  medium onion/ 1 cup , finely chopped
  • 1 tablespoon Kasuri methi
  • 1/2 teaspoon carom seeds /ajwain
  • 1 tsp red chili powder
  • 1/2 level teaspoon baking powder
  • 1 level teaspoon salt / or salt to taste
  • oil for deep frying

For Kadhi:

  •  2 cup curd / yogurt
  • 1/2 cup besan /bengal gram flour
  • 1/2 teaspoon turmeric powder /haldi
  • 1 teaspoon red chilli powder
  • 2 teaspoon dry mango powder / amchoor
  • 1/2 tsp cumin/ geera powder ,roasted and powdered
  • 1 tsp salt/or to taste
  • 1 teaspoon ginger paste
  • 12 pods of Garlic
  • 1 cup finely chopped onion
  • 500 ml water

 For Tempering:

  •  2 tablespoon cooking oil
  • 1 teaspoon  fenugreek /methi seeds
  • 1/2 teaspoon cumin seeds/Jeera
  • 1/2 teaspoon mustard seeds

Method:

 For pakoras:

 Step 1.

Add little water gradually to the besan /bengal gram flour in a bowl and make a thick consistency batter. Add Kasuri methi leaves, finely chopped onions,  coriander powder, carom seeds/ ajwain, chili powder, baking powder, and salt to the batter mix well.

Step 2.

Heat oil in a kadai, drop spoon full of batter in the hot oil and deep fry  the pakoras till golden brown. Drain on an absorbent kitchen towel and keep aside.

For kadhi

Step 1,

Whisk or blend in a blender take , curd/ yogurt , besan /bengal gram flour, turmeric powder, chili powder, dry mango powder / amchoor and salt , blend it well, adding some water. Keep aside.

For tempering

Step 1.

Heat 2 tablespoon of oil in a deep heavy bottom pan. Add  cumin seeds when the seeds start crackling add  mustard seeds ,fenugreek seeds (don’t let fenugreek seeds over cook) Stir-fry for ½ minute. Add finely chopped onions, lightly fry the onions till translucent. add ginger garlic paste, Fry for few minutes.

Step 2.

For kadhi, add yogurt mixture to the tempering along with rest of the water and bring to a boil and simmer on low heat for about 15 minutes, stirring occasionally.

Step 3.

Add  fried pakoras and continue to simmer for another 4-5 minutes.

Healthy and delicious dish , serve hot with boiled rice, onion salad and papad.

 

Health benefits of Gram flour / Besan:

1. Lowers diabetes Besan is known to have very low levels of glycemic in it, which is great for those who have high diabetes. One can use the flour to make parathas and rotis, or replace the wheat flour to make desired dishes too.

2. Happy heart- Besan assures you with a happy heart, since it has high soluble fibre in it, which helps the heart stay strong and healthy for a very long time to come. Even the most reputed heart surgeons and specialists recommend the use of besan over any other flour for the heart, say experts

3. Lose weight now- Since besan has low glycemic index, the calorie count would be low too, which is why fitness freaks and experts swear by the consumption of besan, smoothie of besan is known as SATTU in India.

4. Fights allergies- Besan doesn’t have gluten in it, which is grain and especially wonderful for those who have allergies to gluten induced foods. Besan flour is highly nutritious and helps the body with immense benefits, especially when fighting allergies of any kinds.

5. Gluten free- Those who suffer from celiac ailments cannot have gluten, which is a protein. Gluten is found in barley and wheat extensively, but not in besan. Besan helps the immune system stay strong in the process, and the patient would be able to absorb all the nutrients as well as stay well nourished too.

6. No more anaemia to worry of- The flour of besan helps with fatigue, weight loss and even iron deficiency in the body, and we all know  when someone has low iron content in the body, they suffer from anaemia.

7. Besan is also good for those who suffer from dermatitis herpetiformis, autoimmune disorders, sclerosis, autism, ADHD and more.

8. One can use besan for the skin with a pinch of turmeric powder and milk. The paste can be applied on the visible parts of the face and neck and left for ten minutes to dry. This is a pack which would help exfoliate the skin and brings back the moisturising effects too. Besan flour helps tighten the skin, gives it a glow and brings back elasticity too

9. As a body scrub, the flour of besan has been used time again since our grandmothers young hood days. To remove spots, back acne, body marks and oiliness of the body, try using the flour as a pack with milk and turmeric twice a week. This is a pack which would remove the tan and keep the skin healthy and fresh.

More benefits:

a. Besan flour when mixed with an egg or even with any essential oil and milk, and applied on the hair is a good hair pack. This would be a hair pack which rests on your hair for half an hour and when done twice a week, would bring back the bounce, shine and lustre too

b. Besan flour has plenty of vitamins and folate in it, which is mandatory for our bodies to have. It is these vitamins and minerals which helps with the normalcy of body functioning, and the growth or development of the human body too.

c. Expectant mothers or when a woman plans pregnancy, besan flour can actually be good for consumption, since it has a lot of B6 and thiamine in it. The latter helps with energising the body, and the former helps with the RBC synthesis too.

d. Minerals found in besan would be of great help for the body, especially the presence of phosphorus and magnesium. Both the elements are known for their importance and oxy transmitters and as antioxidants too. They also help with the collagen production and the relaxation of body muscles too.

e. Blood pressure can be regulated when you consume besan flour, say experts.

f. Bone strengthening too can be achieved when you consume besan flour

Ref.http://stylesatlife.com/articles/besan-benefits/#

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.

 

Chole/Chickpeas curry

imageChole/ Chick peas curry

Main Name: Chickpea
Biological Name: Cicer arietinum
Hindi Name: Chana, Kabuli Chana

Names in other Indian languages: Kothu kadalai (Tamil), Kadala (Malayalam), Sanagalu (Telugu), Chana (Gujarati), Chola (Bengali), Harbara (Marathi), Buta (Oriya), Chole (Punjabi), Chana sabut (Urdu)

A famous Punjabi / North Indian preparation of chick peas can be enjoyed with any Indian bread of your choice.

Preparation Time : Over night soaking

Cooking time : 20-25 minutes (after the full pressure, on low flame 20-25 minutes)

Servings : 4- 6

Cuisine: Indian / North Indian /Punjabi

Course:Main

Level Of Cooking: Medium

Ingredients:

  • 1 cup Chickpeas (kabuli chana)
  • 2-3 tbsp Olive oil
  • 2 big size onions (cut into quarter pieces)
  • 1 tsp Carom seeds/ Ajwain
  • 1 1/2 tbsp Coriander powder
  • 1 tbsp Cumin powder  (Cumin roasted and powdered)
  • 1 tsp Red chilli powder
  • 1 level tsp Salt  or / to taste
  • 1 tsp Garam masala powder
  • 1 tbsp Tamarind pulp or/ Dry mango/ or amchur powder 1 tablespoon / or seeded tamarind small marble size soaked and pulp taken out
  • 1 green chili ,slit 1 (optional)
  • 2 inch Ginger piece,cut into thin strips or grated

Method:

Step 1.

Wash chanas well  and Soak for at least seven-eight  hours  in  500 ml of water . Retaining the same water,add salt to the chana and cook in a pressure cooker till done ( 20-25 minutes after the pressure is formed in the pressure cooker).

Step 2.

Put the quartered onions in the pressure cooker add 1/4 cup of water. Pressure cook till the pressure is formed, switch off the heat. Cool and grind into a paste.

Step 3.

Heat the oil in a deep pan, put ajwain, when it splutters, add onion paste . Sauté for 3-4 minutes and add coriander powder, cumin powder and red chilli powder,tamarind paste (or dry mango powder) Sauté again. Add boiled chanas, cook on low flame for 10-15 minutes .

Step 4.

Add garam masala powder, mix well, cook for few minutes more.

Step 5.

Garnish with coriander leaves, green chillies, tomato slices , fried potato pieces and finely cut ginger strips and serve hot with puri, bhatures etc.

Note: Bundi raita compliments chole.

Health Benefits of Chickpeas:
  • Rich in both types of fiber, soluble and insoluble, chickpeas escort the trapped bile acids out of the body and lower cholesterol levels, thereby contributing to cardiovascular health.
  • The insoluble fiber content in chickpeas helps in preventing digestive disorders, like irritable bowel syndrome and diverticulosis; hence, promoting positive digestive health.
  • With folate and magnesium in high amounts, chickpeas protect the body from cardiovascular diseases. Folate reduces the levels of the amino acid, homocysteine which causes damage to the lining of arteries and increases the risk of blood vessel blockages.
  • With a rich supply of soluble fiber, chickpeas help in balancing blood sugar levels; thus, providing support to diabetic patients suffering from highs and lows of blood sugar levels.
  • The high fiber content in chickpeas induces feelings of satiety, thereby cutting down the intake of unwanted calories and keeping your appetite under control.
  • An excellent source of the trace mineral manganese, chickpea boosts production of energy and defends against several diseases.
  • Molybdenum is a mineral and an antioxidant important for stimulating the body’s mechanism for reducing symptoms of energy, helping with impotency in men, fighting against tooth decay and irritability, and preventing anemia. Molybdenum is found in chickpeas in abundance.
  • Chickpeas contain phytochemicals called saponins which are highly beneficial for the health of women. They act as antioxidants, providing protection against osteoporosis, lowering the risk of breast cancer, and minimizing hot flushes in post menopausal women.
  • Chickpeas help in meeting your daily iron requirements.  The deficiency of which reduces the delivery of oxygen throughout the body, resulting in feelings of weakness and tiredness, difficulties in concentration, and increasing the risk of infections.
  • A good source of iron, chickpeas also help with the proper functioning of the human system and preventing conditions, like anemia, weakness, hair loss, headaches, and other critical health concerns.
  • Regular consumption of folate is important for the production and maintenance of new cells, particularly during periods of rapid growth, like during pregnancy and infancy. Women, who consume adequate amounts of folate during their childbearing years, can reduce their risk of delivering babies with a neutral tube defect.
  • Enriched with the amino acid tryptophan, chickpeas are a good source of serotonin which regulates fluctuating moods and sleeping disorders. Eating chickpeas before bedtime leads to calmness and induces a good night’s sleep.

Ref.http://recipeclout.india-server.com/chickpeas.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.