Main course

Tomato Rice

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Tomato Rice

Tomato Rice

It is easy and quick to put together recipe. The only precaution to be taken is that tomato gravy should be sufficient for the amount of rice.

Preparation Time: 10 minutes
Cooking Time: 15 minutes

Cuisine: South Indian

Serves: 2

Ingredients:

3 cups cooked rice/boiled white rice

4 medium size tomatoes, puree it in the blender
1/2 tsp turmeric powder
1 tsp salt or / Salt to taste
1 tbsp cooking oil
1 tsp sambar masala (Optional)
1 tsp mustard seeds
2 tbsp raw peanuts
1 sprig curry leaves / kadi patta
2 medium size onions, finely chopped

For The Masala Powder
2 tsp oil
1 tsp urad dal /split black lentils
1 tbsp chana dal / bengal gram dal
1/4 tsp fenugreek seeds
2 tsp coriander powder
1 red chili, whole
1 tbsp grated coconut
1/4 tsp asafetida/heeng
Method :

For the masala powder

Step 1.

In a pan heat the oil in a pan, add the chana dal, urad dal, saute for half a minute. Add fenugreek seeds and coriander seeds and sauté on a medium flame for a minute.

Step 2.

Add asafetida powder fry for few seconds, and cook on a slow flame for one minutes stirring continuously. Switch off the stove. Allow the mixture to cool to room temperature.

Step 3.

When cool, grind to a fine powder. Keep aside.

Method:

Step 1.

In a pan take the tomato pulp, turmeric powder and salt, mix and cook on a medium flame for three to four minutes, stirring at regular inter wells.

Step 2.

Add the prepared masala powder to the tomato pulp, mix and cook on a medium flame for a minute. Switch off the stove , Keep the tomato paste aside.

Step 3.

In a deep pan heat the oil and add the mustard seeds. When the seeds start crackling, add the curry leaves and peanuts, sauté on a low flame for few minutes or till the peanuts turn light golden brown in colour.

Step 4.

Add the onions, mix well and sauté on a medium flame for another couple of minutes, stirring continuously. Add the tomato paste and 1/4 cup of water, mix well and cook on a medium flame for two minutes.

Step 5.

Fold in the rice ,salt in to the tomato paste and mix gently cook on a medium flame for another few minutes, stirring occasionally.

Step 6.

Serve hot. Coconut raita / pachadi and papadams make very good accompaniments to tomato rice.

 

Stuffed Tomatoes

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Stuffed Tomatoes

Cooking Time: 15-20 minutes
Servings: 4

Preparation Time: 25-30 minutes
Category: Veg

Ingredients:

  • 1 medium size Green capsicum
  • 1 Medium size onion, finely chopped
  • 8 Tomatoes, medium size
  • 200 gms Cottage cheese/ Paneer
  • 2 Green Chillies
  • 1 tbsp Olive oil/any cooking oil
  • 2 tbsp coriander/cilantro, finely chopped
  • 1/2 tsp Cumin seed
  • 1 tsp ginger, finely grated
  • 1/4 tsp turmeric powder
  • 1/4 tsp Gram masala
  • 15 Almonds, powdered
  • 1/2 tsp Salt or / salt to taste

Method:

Step 1.

Grate paneer/ Cottage cheese. Finely chop coriander leaves, green chilies, capsicum and keep aside.

Step 2.

To make tomato cups, cut off a thin slice from the top of each tomato and remove the pulp. Cut off a thin slice from the bottom of the tomatoes so that they can stand upright. Keep aside.

Step 3.

Heat oil in a Kadahi / wok/ or non-stick pan add cumin seeds, when cumin starts spluttering, add onions, sauté the onions till light golden in colour. Add ginger, green chilies and capsicum to the pan and sauté. Add turmeric powder, garam masala powder and coriander leaves and mix.

Step 4.

Add cottage cheese ,salt, almond powder and mix everything well. Transfer to a bowl and set aside.

Step 5.

Take the tomato cups, stuff them with the paneer/ cottage cheese mixture and arrange them in a microwave safe bowl.

Step 6.

Grill in a microwave for 4 minutes. Serve hot.

 

 

 

Pumpkin Sambar

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Samber

Hi friends! Sambar is a very delicious and popular dish from South India. It is served with steamed rice or with idli, dosa. Sambar is served with rice as the main course in everyday South Indian meals. Sambar can be made with pumpkin or only onions or a wide variety of vegetables .

Prep time : 20 minutes
Cook time : 20 minutes
Serves: 5-6

Ingredients:

  • 1 cup Tur/Toor dal
  • 2 medium size Onions, finely chopped
  • 2 drumsticks, dressed and cut into two inch pieces
  • 100 gms yellow Pumpkin, cut into medium size cubes
  • 3 medium size Tomatoes, finely chopped
  •  25 gms Tamarind, or small lemon sized ball of Tamarind
  • 1/4 tsp Asafoetida / Hing
  • 3 tbp Sambar powder( I used MTR Sambar powder)
  • 4 cups Water
  • 1 1/2 tsp Salt or / salt to taste
  • 1 tbsp Oil

For the tempering

  • 1 tsp Mustard seeds
  • 1/2 tsp Asafetida / Hing
  • 1/2 tsp Fenugreek seeds
  • 2 Red Chilies
  • 2 sprigs Curry leaves

Method:

Step 1.

Clean and wash tur/toor dal very well. Pressure cook tur dal with 500 ml of water and a pinch of asafoetida and salt. When the pressure is formed, reduce the heat to low flame and cook for twenty minutes. Switch off the stove. When the pressure subsides open the cooker, put the cooked dal in a large bowl and keep aside.

Step 2.

Soak tamarind in hot water for 10-15 minutes and take out the extract, 1 1/2 cups of tamarind juice. Strain and discard the pulp.

Step 3.

Heat oil in a pressure cooker, add mustard seeds. When mustard seeds start spluttering, add fenugreek seeds. Sauté for few seconds till slight colour change (don’t let it turn dark brown) and add curry leaves. Fry for a second and add onions.

Step 4.

On medium flame, sauté the onions until they are translucent. Add tomatoes, drumsticks and pumpkin cubes. Fry these for two  to three minutes on high flame. Then add sambar powder, tamarind juice and salt. Let it come to a boil. Reduce heat add the previously cooked tur dal.

Step 5.

Add two cups of water and close the pressure cooker lid. Pressure cook on high flame until the pressure is formed, and then switch off the stove.

Step 6.

When the pressure subsides open the cooker. Check the consistency of the sambar, it should not be too thick nor too thin. Adjust the quantity of water accordingly. If too thin, cook till it thickens, then switch the stove off.

Step 8.

Serve with hot steamed rice idli, dosas.

Note : If the sambar is to be served with idli and/or dosa, it should be thin consistency. If it is to be served with rice, it should be a little thick consistency. The taste of the sambar varies according to the sambar powder used.

Health benefits of Pumpkin:

  • It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol
  • it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.
  • Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes.It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.
  • It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from “age-related macular disease” (ARMD) in the elderly.
  • The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.It is also rich source of minerals like copper, calcium, potassium and phosphorus.

Ref. http://www.nutrition-and-you.com/pumpkin.html

Toor dal is also sometimes referred to as lentils or split pigeon peas. This traditional Indian dish is often served with rich spices over rice, and is a staple in many Indian restaurants and households. Toor dal is a member of the legume family, and this meal is not only delicious, it also has a number of health benefits.

Folic Acid

Toor dal contains folic acid. Getting adequate amounts of folic acid in your diet can help to reduce specific brain and spinal cord birth defects by more than 70 percent, according to the New York State Department of Health.

Protein and Vegetables

 This is because legumes such as toor dal are an excellent source of nutrients and plant protein, and they also contain dietary fiber. In essence, legumes are nutritionally similar to poultry, meat and fish, though they represent a low-fat and low-cholesterol alternative. Legumes such as toor dal provide essential nutrients, fiber and protein for vegetarians as well as those who wish to merely limit their meat consumption.

Carbohydrates

Toor dal is also an excellent source of carbohydrates, which your body needs for energy.

Fiber

Legumes such as toor dal are a healthy source of dietary fiber, which can help to prevent constipation and promote regularity. A diet that includes healthy dietary fiber can also reduce your risk of chronic diseases.

Ref. http://www.livestrong.com/article/549835-what-are-the-health-benefits-of-toor-dal/

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.

Panchmel dal

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Panch Dal panchmel dal or panchratna dal

Hi friends! Panch / 5 lentils/dals are used in the original panchmel dal recipe it is also known as panchratna dal. The word panch means five. It is a highly nutritious, delicious dal recipe. The five lentils / dals are:

  • Bengal gram dal/chana dal
  • black gram husked/ urad dal
  • green gram husked / moong dal
  • pigeon peas spilt, husked / arhar/ tur dal
  • Pink lentil / Masoor dal

Recipe type: main

Cuisine: North Indian

Serves: 3-4

Ingredients:

  • 1/4 cup bengal gramdal / chana dal
  • 1/4 cup green gram husked / moong dal
  • 1/4 cup pink lentil / masoor dal
  • 1/4 Pigeon peas spilt, husked / arhar dal / tur dal
  • 1/4 cup Black gram dal husked /urad dal
  • 4 cups water for pressure cooking the dals
  • 2 cloves /laung
  • 2 green Cardamoms
  • 1 tsp ginger , finely grated
  • ½ tsp turmeric powder/haldi
  • ½ tsp cumin seeds / jeera
  • ½ tsp garam masala powder
  • ¼ tsp asafetida powder/hing
  • 15 cloves of garlic
  • 2 tbsp oil or ghee
  • 1 tsp salt or / salt as per taste

Method:

Step 1.

Wash well and soak all the dals  in water for thirty minutes. In a pressure cooker take a table spoon of oil, heat it and add cumin seed. When the seeds start cracking add asafetida fry it for few seconds till asafetida turns light pink in colour.

Step 2.

Add the dals, turmeric powder, chili powder, salt and ginger in the pressure cooker on high flame. The moment pressure is formed switch off the stove. Let it cool to room temperature.

Step 3.

Open the lid of the pressure cooker, if the dal mixture looks a bit thick, then add some water slowly and stir to get a thick pouring consistency in the dal.

Step 4.

Take another pan, heat  ghee, add the cloves, green cardamoms, garam masala powder and crushed garlic.Fry them till they are fragrant.

Step 5.

Now add this fried tempering mixture to the dal, mix well. Simmer the dal for 10 minutes or so that the flavours of the spices blends well with the lentils.

Step 6.

Serve hot, garnish the dal with coriander leaves. Panchmel dal  goes very well with tandoori rotis ( Indian bread baked in clay onen), rice dishes.

Good points of mixed dals / lentils:

Health Benefits:

This recipe for Mixed Dal is very tasty and it gives energy. It is also very nourishing due to its high protein and brings deep nourishment to the tissues (dhatu).

Dals are very commonly used in the Indian cuisine. It is hard to find an Indian household that does not stock up different types dals. As dals have to prepared on a daily basis, we need to have a lot of dals on board to maintain the variety. Besides dals are types of pulses that have many nutritional values. The health benefits of dals in general is that they are very rich in proteins. As many Indians are vegetarians, these different types of pulses provide them with main source of vegan proteins. That is why, all the different types of dals are very important for the typical Indian diet. Apart from the general health benefits of dals, each type of dal has its own set of nutritional values. So it is advisable to have a mix of all these dals in your diet. Some types of dals are healthier when compared to others. For example, the black gram dal and moong dal are hailed has the healthiest among the dals. Others like masoor dal have health benefits too but they also have some side effects. For example, masoor dal raises your uric acid levels so you must limit its consumption. So here are some types of dals and their exclusive health benefits.
Chana dal or Bengal gram dal is one of the richest vegan source of dietary proteins. It is also rich in trace minerals like copper, manganese etc. Having this dal helps keep diabetes at bay.

Moong dal is a dieter friendly dal. This type of dal has minimal calorie and is a rich source of iron and potassium.

Masoor dal is very good for people suffering from bile reflux, and it also improves the blood circulation in the body.
Urad Dal If its proteins you want from your meal, then opt for urad dal. This dal is one of the richest sources of proteins and Vitamin B.

Toor Dal is one of the most popular dals eaten in India. This dal has immense amounts of complex dietary fibres that helps to regularize bowel movements.

 

Read more at: http://www.boldsky.com/health/nutrition/2013/ten-types-of-dals-their-health-benefits-035300.html#slide20026

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.

Dhaba Dal

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 Dhaba Dal GpicDhaba Dal

Black Gram- English
Urad dhuli, Urad chilka, Urad sabut , Urad saboot,Kali dal -Hindi
Ulundu Paruppu – Tamil
Minappappu – Telugu
Uzhunnu Parrippu – Malayalam

What is a Dhaba?

 A roadside Indian food stall.

To get a true taste of India’s long-cultivated culinary traditions, visitors often are advised to sample the various dhaba dining establishments along the roads throughout the country. This is India’s version of fast food, which as of 2011 has yet to be replaced by more commercial establishments. Dhaba evolved from Punjabi customs and typically offers more standardized Punjabi cuisine, from tandoor-baked naan and roti to masala-laden dals and chicken dishes.This name reportedly originated in the Punjab region of India, which neighbors both India and Pakistan, and has come to epitomize these countries in its food. Its flat breads are generally made in the customary tandoor oven. These ovens also are frequently used to cook spiced chicken on skewers, called tandoori chicken, as well as a number of other dishes.

Many dhaba stands have both vegetarian and non-vegetarian offerings. India reportedly has more devout vegetarians than everywhere else in the world combined. These customers can fill up on various tandoori breads, mashed lentil dishes called dal, and various curried entrees that are heavy on vegetables, rice and paneer — the local cheese. Throughout many of these dishes, the Punjabi masala, or blend of spices, is a common theme: ginger, onion and garlic.

Hi friends! Here is a healthy, never failing recipe of a delicious dal / lentil you will like to add to your party menu.Urad dal, also known as white lentil or black lentil is a kind of bean from List of Indian Dals and mostly used in Southern part of Asia. Urad dal is used as a major ingredient in Indian cuisine for preparing a healthy diet. Urad dal has protein, fat, and carbohydrates which is required by the body. This dal is one of the richest sources of proteins and Vitamin B.

 

Prep time: 15 min

Cook time: 45 min

Serve: 6

Ingredients:

  • 1 cup black urad sabut / whole black gram
  • 1/2 cup chana dal
  • 1/2 tsp Turmeric powder
  • 2 tsp Ginger, finely grated
  • 11/2 tsp Salt or / salt to taste
  • 1 tbsp cooking Oil
  • 1/2 tsp Red chili powder
  • 1/2 tsp cumin seed / jeera

For tempering/tadka:

  • 1 large Onion , finely chopped
  • 1/4 tsp Asafetida
  • 2 tbsp Ghee
  • 1″Cinnamon stick
  • 15 Garlic cloves , crushed
  • 1Bay leaf
  • 3 tsp Coriander powder
  • 1 tsp garam masala

Method:

Step 1.

On high flame pressure cook the Urad sabut/ black gram lentil and chana dal along with 500 ml water, turmeric powder, grated ginger and salt. After pressure is formed, reduce the heat to low flame, cook for twenty five minutes.

Step 2.

Turn off flame and once the pressure reduces, remove the dal and mash it lightly with the back of a ladle. Add another two cups of water and bring to a boil. Reduce flame and simmer.

Step 3.

While the dal is simmering, heat ghee in a heavy bottom pan, add asafetida, cumin seed, the bay leaf, coriander powder,  and cinnamon stick and once it sizzles, add chopped onions, fry till light golden, add crushed garlic, gram masala and sauté  the seasoning for five six minutes more.

Step 4.

Add the seasoning to the simmering dal and mix well and simmer for ten – fifteen minutes, till well blended. Turn off the stove and remove the dal in a serving bowl.

Step 5.

Serve hot with rice pulaos, Raitas ,Salads and Indian breads of choice!

Note:

  • For authentic flavor, the dals are cooked on slow fire after taking out of the pressure cooker.
  • Using ghee in the tadka gives a rich flavor to the dals/ lentils.
  • To make dal more spicy and fragrant,  half a teaspoon of garam masala is added towards the end of the cooking process.

    Health Benefits of Urad Dal:

    1.Energy Booster
    Black gram is a healthy pulse as it is rich in iron content. This helps boost the energy levels in the body and keeps you active.
    2.Protein rich
     Urad Dal is good source of protein in vegetarian diet. This makes these beans an inexpensive, economical and tasty protein source.
    3.Anti inflammatory properties
     Urad dal  has anti inflammatory properties. Usually a hot poultice of black gram is used in inflammation of joints and muscle pain.
    4.Anti-Aging
     Urad dal also has various beauty benefits. Applying urad dal face packs is good for the skin as it prevents the formation of fine lines. Moreover, black gram also helps get a fair and flawless skin.
    5.Improves Digestion
     The best benefit of ingesting urad dal is that it enhances digestion because of its rich fiber content. Urad dal benefits the health as it has both soluble and insoluble fiber which is good for digestion and also prevents constipation.
    6.Boosts Heart Health
     Aside from reducing cholesterol, black lentils also boost health. This advantage is linked to the rich magnesium and folate levels that prevent damage to the arterial walls. In addition, magnesium boosts cardiovascular health through increasing blood circulation.

    Health Benefits of Chana Dal:

    1. Chana dal is high in fiber and helps to lower cholesterol.
    2.It also has a very low hypoglycemic index, which is important for those with diabetes.
    3. Chana dal is a helpful source of zinc, folate, calcium and protein.
    4.It is low in fat and most of it is polyunsaturated.
    5.Chana dal is extremely delicious in taste, full of nutritious and can be digested easily.

    Ref.http://healthytips-foryou.blogspot.in/2014/11/health-benefits-of-urad-dal.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.

Sweet And Sour Pumpkin

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Pumpkin sweet and sour

Tangy and mildly spiced yellow pumpkin curry, specialty of Northern India, cuisine is from the states of Rajasthan and Uttar Pradesh. This sweet and sour pumpkin (kaddu) subzi is a specialty. Ripe yellow fleshed pumpkin is more suited for this subzi , the hard skin removed , yellow and green pumpkins can be used to make this delicious curry. This is usually served with puris.

Cook Time : 10 minutes

Cuisine: India, Utter Pradesh

Course: Main, Vegetables

Serves: 4

Ingredients:

  • 250 gm Yellow Pumpkin, cut into big cubes
  • 2 medium size onions, cut into big pieces
  • 1 tsp cumin seeds
  • 1/2 tsp mustard seeds
  • 1/4 tsp Asafetida
  • 1 tsp Turmeric powder
  • 1/2 tsp Chili powder / or to taste
  • 1 black cardamom
  • 2 Cloves
  • 1/2 tsp Fenugreek/ methi seeds
  • 2 tsp Fennel seeds / Saunf powdered
  • 1 tsp Salt
  • 2 tbsp Dry mango powder/ Amchoor
  • 1 tsp sugar
  • 2 Red chilies, whole
  • 1 green Cardamom
  • 1 tbsp fresh coriander, finely chopped
  • 2 tsp mustard oil

Method:

Step 1.

Wash, peel the hard skin and cut the pumpkin in big cubes, keep aside.

Step 2.

Heat oil in a pressure cooker , add asafetida and as soon as the asafetida becomes pink in colour, add  mustard seeds, cumin seed. When the mustard and cumin begins to crackle, add onions and fry until light golden in colour.

Step 3.

Add all the other whole spices . Wait till the whole spices are fried for few seconds , add the pumpkin pieces salt and turmeric powder . Mix well and add 1/2 cup water and pressure cook, the moment full pressure is formed, switch off the heat.

Step 4.

Let the cooker cool to room temperature. Then open the cooker and add sugar, aamchoor / dry mango powder  and  cover and cook for few minutes on low heat. Switch off the stove.

Step 5.

Garnish with fresh coriander. Serve hot with crisp hot pooris or parathas.

Note: Green skinned pumpkin can be used without peeling also, as skin is tender.

Health benefits of Pumpkin:

It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol

it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.

Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes.

It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.

It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from “age-related macular disease” (ARMD) in the elderly.

The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.It is also rich source of minerals like copper, calcium, potassium and phosphorus.

Ref. http://www.nutrition-and-you.com/pumpkin.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.

Dal Makhani

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 Dal Mahani

Dal Makhani

Hi friends! Dal makhani or dal makhni is a popular dish from the Punjab region of India . The primary ingredients are whole black lentil, red kidney beans, butter and cream. Highly nutritious, and very delicious dal .

Preparation Time : 15 minutes

Pressure Cooking time : 25 minutes

Servings : 4

Cuisine: Indian, North Indian, Punjabi

Course: Main Course-Veg

Level Of Cooking: Medium

Ingredients:

  • 2/3 cup Sabut urad/ black gram whole
  • 1/4 tbsp Rajma/ Red kidney beans
  • 1 tsp chili powder
  • 1/2 tsp turmeric powder
  • 1 1/2 tsp salt or /salt to taste
  • 2 tsp Ginger, finely grated
  • 1 tsp Cumin seeds
  • 3 cloves/ powdered
  • 2 Black cardamom, peeled and powdered
  • 18cloves Garlic, finely chopped
  • 1 large Onion, finely chopped
  • 3 tablespoons Butter or ghee/ clarified butter
  • 4 medium Tomatoes , finely chopped
  • 1 tbsp Oil
  • 1/2 tsp Garam masala powder
  • 2 tbsp Coriander, finely chopped

Method :

Step 1.

Wash well and soak sabut urad /Black gram whole and rajma / Red beans overnight in 750 ml of water.

Step 2.

In a Pressure cooker take sabut urad/ Black gram whole and Rajma/Red beans (with the same water in which it was soaked), with salt, turmeric powder ,the red chili powder, finely grated ginger and finely chopped onion . Close the lid and place the pressure cooker on high flame. Once the pressure is formed, reduce heat to low flame, cook for twenty five minutes. Switch off the stove.

Step 3.

Open the lid when pressure cooker is cooled and see if the rajma/Red beans are totally soft. If not cook on low heat till the rajma /Red beans becomes soft.

Step 4.

Heat oil in a pan when the cumin seeds crackle, add powdered cinnamon, cloves, cardamoms, sauté for few seconds add garlic paste fry till the garlic paste turn light golden brown in colour, add ghee or butter. Add the pureed tomatos and cook over a medium flame till the mixture leaves oil.

Step 5.

Add the above seasoning to the cooked dal /lentil and rajma /Red beans mix. Add some water if the mixture is too thick and cook on low flame for ten minutes. Add fresh cream , garam masala powder .

Step 6.

Simmer on low heat till the dal / lentil is well blended. Serve hot garnished with coriander .

 Urad dal health benefits:

This dal is one of the richest sources of proteins and Vitamin B. Urad dal is also good for women as it has iron, folic acid, calcium, magnesium, potassium which makes it a healthy pulse.For those who do not eat meat or fish, have black gram as it is rich in protein which is much required by the body.

Digestive Benefits

All dry beans are an excellent source of dietary fiber. The same is true of red beans, which provide about 7 to 8 grams per 1/2-cup serving, depending on the variety. They’re a rich source of insoluble fiber — found mainly in the bean’s skins — which promotes digestive health and bowel regularity.

Cardiovascular Health

Red beans support heart health in a variety of ways. Because they’re a low-fat, cholesterol-free source of high-quality plant protein, you’ll get roughly 8 grams of protein per 1/2-cup serving of red beans. enough folate helps lower blood homocysteine levels; having high homocysteine levels is associated with an increased risk of heart disease.

Weight Management

Like all legumes, red beans are an ideal component of any weight management diet, whether to promote weight loss or prevent weight gain. Their high-protein content makes red beans more satiating, meaning you’re more likely to feel fuller longer after eating them. Combined with resistance training exercises, eating protein-rich foods while trying to lose weight can also help you preserve or build lean tissue, which, in turn, can keep your metabolism humming.
Diabetes Protection

Most foods that support cardiovascular health and help manage body weight are effective in protecting against type 2 diabetes, and the same holds true for red beans.

Cancer Prevention

Red beans may help protect against cancer in a number of ways.

Red beans are also rich in antioxidants, which help inhibit the type of free-radical damage that may eventually lead to cancer. Red beans have a fairly high Oxygen Radical Absorption Capacity, or ORAC, score, which means that the antioxidants they contain are relatively effective against free-radical damage. According to the U.S. Department of Agriculture’s 2010 ORAC report, red kidney beans have an ORAC score five times higher than navy beans and about 10 times higher than garbanzo beans.

Ref. http://www.livestrong.com/article/4692-need-health-benefits-red-beans/

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.

Chana Dal with Kaddu

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kaddu Chana Dal

Bengal gram dal with yellow Pumpkin

Hi friends! Combination of Chana dal and pumpkin is highly nutritious, has a rich flavour and aroma, is amazingly delicious and gets easily digested.

 Prep time: 15 minutes

Cook time: 35 minutes

Total time: 40 minutes

Recipe type: main

Cuisine: north Indian

Serves: 4

Ingredients:

for cooking the chana dal in pressure cooker:

  • 1 cup chana dal/bengal gram dal
  • 1/2 tsp turmeric/haldi
  • 1/4 tsp asafetida/hing
  • ½ tsp red chili powder
  • 1 tsp salt or / Salt as required
  • 1/2 tsp cumin seed / jeera
  • 1 tbsp cooking oil
  • 500 ml water

for seasoning:

  • 200 gms Yellow pumpkin, Cut into small cubes
  • 2 medium sized tomatoes
  • 1 medium size onion, finely chopped
  • 1 tsp ginger/adrak, finely grated
  • 8-9 garlic cloves, crushed
  • 1/2 tsp cumin seed/jeera
  • 1 1/2 tbsp coriander powder/dhania powder
  • 3 cloves, powdered
  • 1 Bay leaf
  • 2 Black Cardamom seeds, powdered
  • 2 tsps fresh lime juice
  • 2 tbsp Pure Ghee
  • 1 tbsp fresh coriander/cilantro leaves, finely chopped, for garnishing

Method:

Step 1.

Clean and wash the chana dal well, soak the dal for an hour in 500 ml water, keep aside

Step 2.

In a pressure cooker heat a tablespoon of cooking oil, add cumin seed, wait till starts spluttering, add asafetida fry for few second till turns pink.

Step 3.

Add the chana dal with water and turmeric, chili powder powder . On a full flame place the pressure cooker on the stove. The moment pressure is formed, reduce to low flame, cook for twenty five minutes. switch off the stove, let the pressure cooker cool to room temperature.

Step 4.

Open the lid of the pressure cooker, dal is well cooked, keep aside.

Step 5.

Take a pan, heat ghee add the cumin first and fry for a few seconds, add the onions and fry till they become light brown, add the garlic and fry till golden. Add coriander powder, fry for few seconds,  add clove and Black cardamom powder. Add pumpkin pieces, fry for 3-5 minutes, now add the tomatoes, ginger, stir and sauté on low flame till the tomatoes get cooked and the oil starts to leave the side of the mixture.

Step 6.

Pour this tempering mixture on the dal, stir and simmer the dal for 10-15 minutes till dal is well blended, the dal is neither thick nor thin. Add fresh lime juice.Garnish chana dal with chopped coriander leaves. Serve the chana dal hot with basmati rice pulaos or with any of the Indian breads.

Note:

The consistency of the dal can be easily adjusted, if the dal becomes thick, then after adding the tempering, add some water and simmer for some minutes or if the dal become thin, simmer for a longer time so that you get the right consistency.

Possible health benefits of consuming pumpkin:

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like pumpkin decreases the risk of obesity and overall mortality. It can also help stave off diabetes, heart disease, and promote a healthy complexion and hair, increased energy, and overall lower weight.

Pumpkin is one of the best-known sources of beta-carotene, a powerful antioxidant that gives orange vegetables and fruits their vibrant color. Beta-carotene is converted to vitamin A in the body once it is eaten.

Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration.

Ref.http://www.medicalnewstoday.com/articles/279610.php

Possible health benefits of consuming Chana dal:

  • Chana dal is high in fiber and helps to lower cholesterol.
  • It also has a very low hypoglycemic index, which is important for those with diabetes.
  • Chana dal is a helpful source of zinc, folate, calcium and protein.
  • It is low in fat and most of it is polyunsaturated.
  • Chana dal is extremely delicious in taste, full of nutritious and can be digested easily.

Ref.http://healthytips-foryou.blogspot.in/2014/11/health-benefits-of-chana-dal.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.

 

Pumpkin Ambal

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Ambal

Kaddu / Pumpkin Ambal

Serving: 4

Cook time: 25 minutes

Ingredients:

  • 250 gms Kashiphal/ Kaddu /Pumpkin orange one
  • 6 tbsp Tamarind paste
  • 4 tbsp Jaggery , powdered
  • 1/2 tsp Fenugreek seeds/ Methi seeds
  • 2/3 tsp Cumin seeds/ jeera
  • 1 tsp ginger, finely grated
  • 1/2 tsp Red chilies
  • 1/2 tsp Turmeric
  • 2 tbsp Olive oil
  • 1 tsp Salt/ or salt to taste
  • 1 cup water

Method:

Step 1.

Cut the pumpkin / kashiphal into small squares.

Step 2.

Heat oil and put fenugreek seeds and cumin seeds. As the seeds turn brown add turmeric and red chillies to your taste.

Step 3.

Put in the Kashiphal /Pumpkin. Fry ,cover and cook till tender and leaves oil.

Step 4.

Meanwhile soak tamarind in a small amount of water, remove the seeds , pour this thick paste into the pumpkin/kaddu and put half cup of water, simmer.

Step 5.

As it simmers put jaggery into it and boil till it melts.

Step 6.

Serve with rice.

Note:

Tasty ambal which is a dogree dish of jammu is ready to be served. It goes well with rajma  and helps digest it.

 

 

Lauki Tamatar

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Ghiya ki sabzi

Lauki Tamater/ Bottle gourd with Tomatoes

Ingredients:

  • 500 gms lauki
  • 2 medium size tomato , finely chopped
  • 1 medium size Onion, finely chopped
  • 2/3 tsp cumin seeds
  • 2 tsp coriander powder
  • ½   tsp red chili powder
  • ½   tsp turmeric powder
  • a Pinch of asafetida (Hing)
  • 3 tbsp Olive oil
  • 1tbsp coriander leaves, finely chopped
  • 2/3 tsp salt or/ salt to your taste

Method:

Step 1.

Wash and peel the lauki/ bottle gourd, slice off the top and bottom tip and cut it into small
cubes, soak in water till used later.
Step 2.

In a wok/ kdahi heat oil, add cumin seed, when it crackles , add asafetida and fry tll it turns pink. Add chopped onions,fry till onion turns golden brown.

Step 3.

Add the spices,coriander powder, red chili powder, turmeric powder and mix with the oil and fry them for few seconds more.

Step 4.

Add finely chopped tomatoes and cook covered for eight to ten minutes on low flame or until they become soft and blend with spices.

Step 5.

Add cubed lauki/ bottle gourd pieces, salt and one cup of water and mix everything together, close the lid turn the heat to low flame.

Step 6.

Add more water if needed and cook till lauki is cooked well, once you have the desired consistency turn the stove off.

Step 7.

Serve hot, garnish with chopped coriander leaves.
Note:
Bottle gourd/ lauki is a bland vegetable, try to cook with other ingredients and combination, to make this dish delicious. For variations cook lauki with onion masala or to cook lauki with channa Dals / Lentils.

 

Health benefits of lauki / Bottle gourd:

Bottle gourd, also known as lauki or doodhi in India is a popular vegetable used in dishes all across the country. One of the famous health benefits of the vegetable is that it is easy to digest and great for those suffering from digestive problems. However, lauki has more health benefits than one and here are some of them.

  1. Aids digestion

People suffering from constipation should eat bottle gourd as it is high in fibre and helps clear the food stuck in your colon. Additionally, juice made out of bottle gourd also helps in the treatment of acidity as it is alkaline in nature. Read about more home remedies that can cure constipation. 

  1. Great for weight loss

Bottle gourd is one of the best foods you can have if you want to lose weight as it is 96% water, and a 100g serving contains as little as 12 calories. The high fibre content will take care of your hunger, and keep you feeling full. Here is a sample weight loss diet for your reference.

  1. Helps treat urinary disorders

Bottle gourd has a cooling effect on your body, and a glass of bottle gourd juice is a great diuretic that can be used to treat burning sensation while passing urine. This burning sensation is caused due to high levels of acid in the urine, which can be countered by the alkaline nature of bottle gourd juice.

  1. Refreshes you during summers

Just like cucumber, bottle gourd too has a high amount of water which keeps you hydrated during summers. Drinking a glass of its juice will ensure that you do not face loss of sodium, fatigue or extreme thirst while you are out in the sun. This makes it great for people whose jobs require them to travel in daylight.

  1. Prevents heart disease

Unhealthy lifestyles are leading to several cases of heart disease in urban India. So much so that, 70% of the urban population is at risk of heart disease due to wrong lifestyle choices like eating fried and processed foods, smoking, etc. Like a lot of fruits and vegetables, bottle gourd has zero cholesterol and is rich in Vitamins like Vitamin C and antioxidants making it good for your heart.

  1. Reduces stress

It is quite easy to feel stressed in today’s times, and unhealthy eating can only worsen the situation. Bottle gourd has a high water content has a cooling effect on your body which makes you feel better the very moment you take it. It also has diuretic, sedative and antibilious properties which makes your body feel better internally, and keeps stress at bay. Read more about how you can combat stress.

Ref. http://www.thehealthsite.com/fitness/health-benefits-lauki-dudhi-bottle-gourds-sa114/

Green Peas Rice

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 Rice with peas 2

Green Peas Pulao / Matar Pulav

Serves: 2
Cooking time (approx.): 20 minutes
Cuisine: North Indian, Vegetarian
Ingredients:

  • 1  cup Basmati rice / long grain rice, uncooked
  • 1  cup green peas, shelled
  • 2  medium size onions, finely sliced
  • 1 tsp Cumin seed / Geera
  • 2  tablespoons butter olive oil
  • 2 1/2  cups water
  • 1 1/2 tsp salt to taste

Method:

Step 1.

Wash the rice well. Soak it in water for half an hour for best results. Keep aside.

Step 2.

Heat oil on medium flame in a large heavy-bottomed pan, add cumin seed, when it splutters add sliced onions .

Step 3.

Fry for a few minutes, till onions turn light golden brown.

Step 4.

Add the rice, green peas, water and salt to the fried onions. Mix well bring to boil on high flame. Once it stars boiling , reduce heat to low flame and cook covered on low level for ten to fifteen minutes or till all water is absorbed.

Step 5.

Serve hot , garnishing with a sprinkling of black pepper powder.

Note: Green peas / matar are a good way to add more taste to Basmati rice.Green peas rice is more delicious when served with curries, Raitas and salads .

Lasooni palak paneer

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Spinach Garlic Cheese 1

Lasooni palak paneer/Cheese Garlic Spinach

Hi friends! Garlic flavored spinach leaves cooked with cottage cheese / Paneer.

Cooking Time: 10-15 minutes

Servings: 4

Preparation Time: 10-15 minutes

Category: Vegetarian

Ingredients:

  • 500 gms Spinach/ Palak
  • 150 gms Paneer/ Cottage cheese
  • 2 medium size Onions finely chopped
  • 15 cloves of garlic
  • 1/4 tsp asafetida powder
  • 1/2 tsp red chili powder
  • 1/8 tsp baking soda
  • 2/3 tsp salt
  • 3 tbsp Olive oil

Method:

Step 1.

Wash the spinach very well, finely chop and keep aside.

Step 2.

Cut Paneer/ Cottage cheese into small cubes, keep aside.

Step 3.

Heat the oil in a wok / kadahi and add the asafetida. Fry for few seconds till pink in colour.

Step 4.

Add chopped onions to the asafetida seasoning. Saute till translucent, about three to four minutes. Add crushed garlic, saute for few minutes more.

Step 5.

Add in the spinach salt , red chili powder and baking soda . Cover and cook on a slow flame for five minutes and add paneer/ cottage cheese pieces.

Step 6.

Cook for ten minutes on low flame till spinach is well blended with the cottage cheese. Serve hot with chapattis or any other Indian breads.

 Health benefits of Spinach / Palak:

Spinach is an excellent food loaded with tons of nutrients and a low calorie package. Greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.

As per studies the possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

Ref. http://www.medicalnewstoday.com/articles/270609.php

Health benefits of Cottage cheese / paneer :

Cottage cheese provides many health benefits, including a high protein content, as well as significant calcium, phosphorus, and potassium contents, and it can be used for weight management.

Reduced Risk of Breast Cancer: The calcium and vitamin D found in dairy products, especially in cottage cheese, reduces the risk of breast cancer.

Rich in Protein: One of the biggest benefits of cottage cheese is the high amount of casein protein found in it. It is believed that cow’s milk contains the highest amount of casein protein among various milks. The amount of protein contained in cottage cheese is ideal for vegetarians in supplying them with the required amount of daily protein. Cottage cheese does not require any amount of cooking and it can be consumed directly.

Best Foods for Pregnant Women: Cottage cheese is recommended for pregnant women along with athletes due to various essential nutrients found in it.

Rich Source of B-Complex Vitamins: B-complex vitamins found in cottage cheese are helpful in various metabolic activities in our bodies. Some of them include vitamin B12, riboflavin, pantothenic acid, thiamin, niacin, and folate.

-Vitamin B12 is needed for proper brain functioning and helps in absorbing iron.

-Riboflavin helps in converting carbohydrates into energy.

-Pantothenic Acid acts as a synthesizer that helps in forming proteins, fats, carbohydrates, and amino acids in our body.

-Thiamin helps in converting sugars into energy in the pyruvate dehydrogenase system.

-Niacin, on the other hand plays an important role in digestion, energy production, and cholesterol reduction.

-Folate helps in fetal development in pregnant women, helps in producing red blood cells and keeps the heart healthy.

Strengthens Bones: Calcium is one of the major elements associated with milk and their products. Some of the benefits of calcium-rich foods include bone strengthening and weight loss.

Heart-Friendly and Maintains Blood Sugar Levels: Cottage cheese is a good source of magnesium. In the human body, most of the magnesium is concentrated in our bones. Magnesium also acts as a catalyst, promotes biochemical reactions, activates various enzymes in the body, maintains muscle and nerve functioning, and supports the immune system. It helps in maintaining blood sugar levels and prevents heart attacks, constipation, psychiatric disorders, migraine, and collagen.

Prevents Strokes and Controls Anxiety: Apart from other nutrients, cottage cheese contains potassium. Potassium acts as a fluid-balancing element in the body and is an important component in neural activities of the muscle and brain. It also relieves muscle cramps. Intake of potassium on a regular basis prevents the risk of getting brain stroke, since it lowers blood pressure and the contraction of vessels. It is also helpful in decreasing stress levels and anxiety. Potassium, along with sodium, act as electrolytes, but potassium does not have the side effects of sodium such as increased blood pressure and cardiovascular stress.

Improves Biological Functions: Zinc found in cottage cheese is about 4% of the daily recommended value.  In the human body, it is found in the brain, muscles, bones, kidneys, liver, prostate, and eyes. It helps in the metabolism of DNA and RNA.  Zinc is one of the trace elements whose presence in our body helps in improving the immune system, digestion, diabetes control, fights stress and anxiety, cures night blindness, improves ocular health, prevents appetite loss, prevents prostate disorder, fights various infections and also acts as an antioxidant.

Improves Digestion: Cottage cheese contains phosphorous, which plays a major role in the formation of DNA and RNA. It is a major component in forming bones along with calcium. Phosphates also help in digestion, excretion, and in the production and extraction of energy in the cells.

Antioxidant Properties: Selenium is a trace element found in cottage cheese. It is required in very small quantities, not more than 50 mcg to 70 mcg in adults. Selenium is useful as an antioxidant that protects cells and DNA from damage. It is also believed that an optimum intake of selenium-rich foods reduces the risk of prostate cancer. New study suggests that a diet rich in dairy products may slightly extend lives of people diagnosed with colon cancer.

Quick Serving Tips

Salad– Add chopped/grated cottage cheese to salads such as green salads and tuna salads.

Omelet– Add chopped cottage cheese and vegetables to the egg mixture for making a delicious omelet.

Curries/Stew– Cottage cheese can be used for making stew/curries, along with meat and vegetables.

Ref.https://www.organicfacts.net/health-benefits/animal-product/health-benefits-of-cottage-cheese.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.

 

 

Sukhe Aloo

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Sukhe Aloo

Potatoes/ Aloo Sabzi

Ingredients:

  • 6 medium size potatoes/ aloo, boiled and peeled
  • 1 tbsp ginger, finely grated
  • a pinch asafoetida/ heeng
  • 1 tsp cumin seeds
  • 1/2 tsp chilli powder
  • 1/2 tsp turmeric powder
  • 1 tbsp coriander seeds, powder
  • 4 cloves, roasted and powdered
  • 2 tsp mango powder
  • 1 level tsp Salt or / salt to taste
  • 2 tbsp coriander leaves, finely chopped
  • 1/4 cup oil

Method:

Step 1.

Cook the potatoes in a pressure cooker with two cups of water. The moment pressure is formed, reduce the heat to low flame for 5 minutes, switch off the stove.  Let the cooker cool to room temperature, open the lid take out the potatoes, peel and cut the potatoes into small cubes and Keep aside.

Step 2.

Heat the oil or ghee in a wok /kadahi/ pan add the cumin seeds, when it starts spluttering, add asafetida. Fry for few seconds till asafetida turns light pink, add ginger and chili, turmeric, clove, coriander powder, sauté for one or two minutes more.

Step 3.

Add cubed potatoes, salt, raw mango powder to the fried masala. Mix well, cook for few minutes till the masala is well blended with potatoes.

Step 4.

Garnish with the chopped coriander leaves and serve hot with Puris and other Indian breads.

Note:The sookhe aloo can be cooked in many different ways. So many recipes are there to choose from.

Tips for Preparing and cooking Potatoes:

The potato skin is a concentrated source of dietary fiber, so to get the most nutritional value from this vegetable, don’t peel it and consume both the flesh and the skin.

Just scrub the potato under cold running water right before cooking and then remove any deep eyes or bruises with a paring knife. If you must peel it, do so carefully with a vegetable peeler, only removing a thin layer of the skin and therefore retaining the nutrients that lie just below the skin.

Potatoes should be cleaned and cut right before cooking in order to avoid the discoloration that occurs with exposure to air.

If you cannot cook them immediately after cutting, place them in a bowl of cold water to which you have added a little bit of lemon juice, as this will prevent their flesh from darkening and will also help to maintain their shape during cooking.

As potatoes are also sensitive to certain metals that may cause them to discolor, avoid cooking them in iron or aluminum pots or using a carbon steel knife to cut them.

About Potatoes:

Whether mashed, baked or roasted, people often consider potatoes as comfort food. It is an important food staple and the number one vegetable crop in the world. Potatoes are available year-round as they are harvested somewhere every month of the year.

The potato belongs to the Solanaceae or nightshade family whose other members include tomatoes, eggplants, peppers, and tomatillos. They are the swollen portion of the underground stem which is called a tuber and is designed to provide food for the green leafy portion of the plant. If allowed to flower and fruit, the potato plant will bear an inedible fruit resembling a tomato.

Potatoes are a very good source of vitamin B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid.

For an in-depth nutritional profile click here: Potato.

Ref. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48#

Vegetable Rice

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DSC02171

Prep time: 30 minutes

Cook time: 25 minutes

Total time: 55 minutes

 Recipe type: main

Cuisine: Indian

Serves: 8

Ingredients:

  • 2 cups long grained or basmati rice soaked for 30 minutes
  • 1/2 cup each (cauliflower, carrots, green peas, French beans )
  • 1 big potato, peeled and cut into small cubes
  • 2 medium onions, sliced
  • 4 1/2 cup water
  • 2 to 3 tbsp Olive oil
  • 1 1/2 tsp salt or / salt to taste
  • 1 tsp cumin Jeera/cumin seeds
  • 1 bay leaf / tej patta
  • 2-3 cloves/ laung
  • 1 black cardamom / badi elaichi
  • 1 pinch of Nutmeg/ Jayaphal
  • 1 inch cinnamon/ dal chini

Method:

Step 1.

In a deep sauce pan heat oil and fry all the whole spices for 2-3 minutes and a nice fragrance is emitted.

Step 2.

Add the onions and  fry them till golden brown .

Step 3.

Add all the veggies, potatoes and  1/2 teaspoon salt, saute again for 4-5 minutes on a low flame.

Step 4.

Drain the rice add to the fried spices and vegetables and mix well.

Step 5.

Add four cups of water, 1 1/2 teaspoon salt and stir.cover with well fitting lid and bring it to boil on high flame. Reduce the heat to low flame and let the rice cook till the water is absorbed and the rice is well cooked.

Step 6.

Switch off the stove and let the rice stand for 6-7 minutes.

Step 7.

Serve the vegetable pulao hot with some side dishes or raita.
Note: Aromatic, very delicious and wholesome,vegetable pulao is an easy and simple preparation, with Basmati rice.

 

 

Lauki / Bottle Gourd Koftas

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Lauki kofta

Lauki /Ghiya / Bottle Guard Kofta

 Preparation time: 10 minutes
Cooking time: 40 minutes
Serves : 5-6

Ingredients:

For Koftas:

  • 750 gms lauki /ghiya / bottle gourd
  • 1/2 cup of besan / gram flour
  • 1/2 tsp of red chilli powder
  • 1/4 tsp hing / asafetida
  • 1/4 tsp carom seeds/ Ajwain
  • 1/2 tsp of salt /or salt  to taste
  • 12 kishmish pieces
  • Oil for deep frying

For Gravy:

  • 3 medium size onions, cut in to small pieces
  • 4  medium size tomatoes, chopped
  • 1/4 tsp  turmeric powder
  • 2 tbsp of coriander powder
  • 1/2 tsp  red chilli powder (adjust to taste)
  • 2/3 tsp Salt / or salt to taste
  • 1 tbsp fresh coriander leaves, finely chopped for garnishing
  • 2 tbsp of oil
  • 12 Cashews, powdered
  • 1/2 cup plain curd/yogurt
  • 2 tbsp Olive oil

 Method :

For the Koftas:

 Step 1.

Take the bottle gourd / lauki and peel it and grate it fine.Squeeze out the excess water and put the lauki in to a mixing bowl . Add the chilli powder, salt, Ajwain, besan and hing, mix well .

Step 2. 

Make small lemon-sized balls with this mixture and make a small dent with yor thumb in the center to place a kishmish close it up and make the ball smooth.

Step 3.

Heat the oil in a frying pan.On medium hot flame, fry the koftas until golden brown all over.  keep turning to cook evenly.

Step 4.
Drain and keep aside.
For the Gravy:

Step1.

Heat oil in a pan add add the chopped onions.When onions turn translucent and starts to turn light golden brown , add the turmeric powder, coriander, chilli powder and salt.

Step 2.

Fry  for two three minutes,until the masala is well cooked and fragrant and is blended well with the onions .

Step 3.

Add the tomatoes and about 1/2 cup of water.Bring to boil and simmer until the tomatoes are soft (about ten minutes). Cool the mixture to room temperature.

Step 4.

Puree this mixture in a blender and return to the pan.  Bring to boil, and add the cashew powder and whisked yogurt . Mix well, adjust salt if required.

Step 5.

Remove from fire. Over cooking at this stage, after adding the yogurt is not recommended.Over cooking will spoil the texture of the gravy.

Step 6.

Add gently the koftas into the gravy and let it sit for half an hour or so before serving. Serve hot garnished with coriander leaves with all Indian breads.

 

Health benefits of bottle gourd/lauki:

This South Asian bottle gourd is bottle shaped, light green and long. The flesh inside is spongy. Bottle gourd or lauki is over 90% water therefore it is easy to digest.

It contains many vitamins and minerals, such as, calcium, magnesium, phosphorus, Vitamin A, C and folate.

It is extremely popular for weight loss. Especially the bottle gourd or lauki juice.

Bottle gourd is extremely popular for reducing high blood pressure and keeping your heart healthy

Lauki or bottle gourd is known to combat excessive thirst in diabetic patients.

The fiber and the minerals in the bottle gourd or lauki supports healthy digestion and combats flatulence and combats constipation.

Bottle gourd is recommended by Ayurvedic doctors for reducing liver inflammation.

Ref. http://beautyhealthtips.in/amazing-10-health-benefits-of-bottle-gourd-lauki/

 

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.

 

Yummy Lauki / bottle gourd

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Ghiya Malai

Yummy lauki / ghiya/ bottle gourd Ki Sabzi

Hi friends ! Bottle gourd, also called lauki / Ghiya or /doodhi, is a vegetable that is probably known in India for its delicious preparations. Here is a simple, easy to cook and delicious recipe of lauki / ghiya/ bottle gourd / Doodhi . You will try it once, it will remain on your party menu for ever!

Recipe Servings: 4

Recipe Cook Time : 30 minutes

Level: Easy

Course : Main, Vegetable dish

Cuisine : Indian , North Indian

Ingredients:

  • 500 gms lauki / ghiya/ bottle gourd, peeled and cut into small pieces
  • 1 tsp jeera /cumin seeds
  • 1/2 cup milk cream
  • 1/2 tsp Black pepper, freshly ground
  • 1/2 level tsp salt or/ salt to taste
  • 2 tbsp cashew nuts, roasted and ground
  • 2 green chilies, finely chopped
  • 1 tbsp coriander leaves fresh /hara dhania finely chopped
  • 2 tbsp Olive oil

 Method:

 Step 1.

 Heat the oil in a wok / kadahi and add the jeera, when jeera begins to splutter, add the cut Lauki pieces , salt and stir continuously over high flame, till the Lauki cubes looks a bit glossy.

Step 2.

Cover and cook on low flame till lauki is tender, stirring in between a few times.

 Step 3.

Add the cream, ground cashew nuts mix well and cook for two minutes more, till well blended. Serve hot garnished with, black pepper powder, chopped green chilies, coriander leaves with any Indian bread of choice!

Health benefits of Lauki /Ghiya /Bottle gourd:

In fact, traditional healers recommended consumption of this bottle gourd to treat various conditions. Here are some of its benefits you must know.

Aids digestion: People suffering from constipation should eat bottle gourd as it is high in fibre and helps clear the food stuck in your colon. Additionally, juice made out of bottle gourd also helps in the treatment of acidity as it is alkaline in nature [1].

Great for weight loss :Bottle gourd is one of the best foods you can have if you want to lose weight as it is 96% water, and a 100g serving contains as little as 12 calories. The high fibre content will take care of your hunger, and keep you feeling full.

Helps treat urinary disorders: Bottle gourd has a cooling effect on your body, and a glass of bottle gourd juice is a great diuretic that can be used to treat burning sensation while passing urine. This burning sensation is caused due to high levels of acid in the urine, which can be countered by the alkaline nature of bottle gourd juice.

Refreshes you during summers: Just like cucumber, bottle gourd too has a high amount of water which keeps you hydrated during summers. Drinking a glass of its juice will ensure that you do not face loss of sodium, fatigue or extreme thirst while you are out in the sun. This makes it great for people whose jobs require them to travel in daylight.

Prevents heart disease: Unhealthy lifestyles are leading to several cases of heart disease in urban India. So much so that, 70% of the urban population is at risk of heart disease due to wrong lifestyle choices like eating fried and processed foods, smoking, etc. Like a lot of fruits and vegetables, bottle gourd has zero cholesterol and is rich in vitamins like vitamin C and antioxidants making it good for your heart [3].

Reduces stress: It is quite easy to feel stressed in today’s times, and unhealthy eating can only worsen the situation. Bottle gourd has a high water content has a cooling effect on your body which makes you feel better the very moment you take it. It also has diuretic, sedative and antibilious properties which makes your body feel better internally, and keeps stress at bay.

Warning: Even though, bottle gourd is really good for your health, it can sometimes be bad. Bottle gourd juice that tastes bitter can seriously damage your digestive health according to a study published in Indian Journal of Gastroenterology in 2011.

Ref. http://www.thehealthsite.com/fitness/health-benefits-lauki-dudhi-bottle-gourds-sa114/

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.

Lehsuni Moong Dal

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Moong dal Lehsunwali 1

husked Green gram  with garlic

Hi friends! Yellow moong dal is extremely light and easy to digest. It is easier to cook. Moong dal is used for making soups, stews and purees.

 Preparation Time : 10-15 minutes

Cooking time : 5-8 minutes

Servings : 6

Cuisine: North Indian

Course: Dals / lentils

Level Of Cooking: Easy

Ingredients

  • 1 cup husked green gram dal /dhuli moong dal
  • 1 medium size Onion ,finely chopped
  • 12 pods of garlic / lehsun (finely past)
  • 1 “piece Ginger/ adrak, finely grated
  • 1/ 2 tsp Mustard seeds
  • 1 sprig of curry leaves
  • 1/4 tsp Asafetida
  • 1/2 tsp Turmeric
  • 1/2 tsp Red chili powder
  • 1 level tsp Salt / or Salt to taste
  • 500 ml water
  • 2 tbsp Olive Oil/ pure ghee

Method :

Step 1.

Wash well and soak the Moong dal in three glasses of water , keep aside.

Step 2.

Heat oil/ ghee in the pressure cooker, add asafetida, when turns pink, add mustard seeds, starts to splutters add curry leaves. Fry for few seconds (do not let it turn dark brown) .

Step 3.

Add the moong dal with three glasses of water to this seasoning. Add salt, turmeric powder, chili powder and grated ginger to it. Close the lid of the pressure cooker and cook till the full pressure is formed ( after the first whistle, switch of the heat), let it cool.

Step 4.

Heat ghee (clarified butter) in a thick bottom pan, fry onions till golden, put ginger and garlic paste, fry for a few minutes.

Step 5.

Add this seasoning to the dal and mix well.

Step 6.

Serve hot with boiled rice, pulaows or geera rice and all the Indian breads.

Note: Moong dal is cooked in many different ways in India. This recipe with the goodness of garlic/ lehsun is very simple, delicious and with a garlic flavor.

Possible health benefits of Moong dal:

  • Pulses are low in fat & cholesterol, high in dietary fiber and rich in protein, making them an excellent heart healthy food choice with established health benefits.
  • It is used for making the legendary dal tadka and dal fry.
  • It is eaten on a regular basis in every indian household in combination with rice and vegetables. Moong dal is a dieter-friendly dal rich in iron and potassium. Iron helps maintain haemoglobin levels and potassium helps reduce blood pressure, a boon for hypertensive people.
  • It is extremely light and can be easily eaten when you fall ill and even by pregnant women.

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.

Palak Aloo/Spinach Potatoes

~ saanjhachullha ~ 2 Comments

 

Palak Aloo 2

This spinach potatoes / Palak Aloo recipe is very easy and simple . Spinach is cooked on slow fire with a combination of cubed potatoes and few simple spices like asafetida , red chili powder and salt only. The result is a delicious vegetable!

Preparation Time: 15 mins
Cooking Time: 10 mins
Makes 4 servings

Ingredients:

  • 1 medium size bunch, (500-600 gms )finely chopped spinach (palak)
  • 2 medium size potatoes
  • 1/4 tsp red chilies
  • 1/4 tsp asafetida (hing)
  • 1/2 tsp salt /or salt to taste
  • 1/4 tsp baking soda
  • 2 tbsp Olive oil

Method :

Step 1.

Wash the spinach very well, finely chop and keep aside. Wash the potatoes, peel and cut into small cubes.

Step 2.

Heat the oil in a wok / kadahi and add the Asafetida. Fry for few seconds till pink in colour.

Step 3.

Add chopped spinach and potatoes to the asafetida seasoning. Add in the spinach salt , red chili powder and baking soda . Cover and cook on a slow flame till potatoes are well cooked and blended with the spinach. Serve hot with chapattis or any other Indian breads.

Health benefits of Spinach / Palak:

Spinach is an excellent food loaded with tons of nutrients and a low calorie package. Greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.

As per studies the possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

Ref. http://www.medicalnewstoday.com/articles/270609.php

Tori ki Sabji

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Tori

Tori ki Sabji

Main Name: Zucchini
Biological Name: Cucurbita pepo
Hindi Name: Tori, Turai
Names in other Indian languages: Peerkan kai (Tamil), Oru pachakkari (Malayalam), Beera Kaaya (Telugu), Turiya, Ghisoda (Gujarati), Jhinge, Jhinga (Bengali), Dodke, Shira?e (Marathi), Janhhi (Oriya), Turai (Urdu), Tori (Punjabi)

Preparation time: 30 minutes

Cooking time: 45 minutes (slow fire cooking)

Cuisine : Indian, North Indian

Course: Main, Vegetables

Serves: 6

Ingredients:

  • 750 gms Tori/Turai/ Smooth or Sponge Gourd
  • 2 big size tomatoes ,chopped and pureed
  • 2 medium size Onions ,finely chopped
  • 1″ piece Ginger /adrak
  • 1/2 cup cream/ fresh malai
  • 1 level tsp Salt/ or salt to taste
  • 1/2 tsp turmeric powder
  • 1 level tsp chili powder or adjust to taste
  • 2 tsp Coriander / dhania powder
  • 1/4 tsp pepper powder
  • 1 tsp Cumin /geera
  • 2-3 tbsp Olive oil / or Pure ghee

Method:

 Step 1.

 Wash and peel the tories and cut them in small cubes. Keep aside.

Step 2.

Finely chop onions and puree tomatoes and keep aside.

Step 3.

 In a heavy bottom pan heat the oil, add cumin seeds, when cumin starts to splutter, add finely chopped onions in it.

Step 4.

Fry the onions till golden, add salt, chili powder, turmeric powder, coriander powder in it. Fry these spices for a minute.

 Step 5.

 Then add tori in it. Cover and cook till tori is soft, add tomato puree, grated ginger .

Step 6.

When tori, tomatoes are cooked and well blended (and 75% of water is evaporated) add malai / cream mix well, cook for couple of minutes more.

 Step 7.

Switch off the heat. Sprinkle it with pepper before serving. Serve hot.

Smooth or Sponge gourd:Tori crop

Health Benefits of Zucchini/Smooth or Sponge gourd:
  • Incredibly low in calories, zucchini makes a great way of filling your stomach without worrying about the calories being carried along with it. With just a couple of calories, you can include zucchini in your diet plan.
  • Regular consumption of cheesy, doughy foods with high sodium levels or other processed foods can leave your body yearning for water. With a high water concentration, vegetables like zucchini contribute to hydration, thereby fulfilling the body’s water requirement.
  • Vitamin C is a powerful antioxidant which is required by the body to prevent health conditions, like scurvy and other illnesses, including heart conditions and certain types of cancers. Zucchini is a great source of vitamin C that helps in overcoming the deficiency of this vitamin.
  • Zucchini contains dietary fiber which lowers cholesterol by attaching itself to bile acids which are produced by the liver from the cholesterol. Since the fiber binds so well to the bile acid to instantly digest fat, the liver is induced to generate more bile acid.
  • The high levels of vitamins A and C present in zucchini keep the cholesterol from oxidizing in the body’s blood vessels, thereby delaying the onset of atherosclerosis.
  • Dietary fiber is known for promoting healthy and regular bowel movements, which help in preventing carcinogen toxins from settling in the colon. Zucchini has dietary fiber present in high amounts which avoids the risk of different kinds of cancers.
  • Studies indicate that zucchini contains phytonutrients which assist in reducing the symptoms of benign prostatic hypertrophy (BOH), a condition where the prostate gland enlarges, resulting in complications with urination and sexual functions in men.
  • With the presence of magnesium in considerate amounts, zucchini helps in lowering the risk of heart attack and strokes to a great extent. Besides, it also contains folate which is necessary for breaking down the amino acid homocysteine, which when increased, can lead to heart attack and stroke.
  • Zucchini is ideal for people suffering from asthma and other respiratory allergies as it increases one’s immunity due to the high vitamin C content. Furthermore, it also helps in controlling the symptoms of any autoimmune disorders which can lead to internal inflammation of organs.

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

Palak Paneer/ Spinach with Cottage cheese

~ saanjhachullha ~ 1 Comment

Palak paneer

Palak Paneer/ Spinach with Cottage chees

Hi friends! with nutritious spinach and cottage cheese, here is a yummy recipe for your party menu!

Preparation time: 20-25 minutes

Cooking time: 20-25 minutes

Servings : 4-6

Ingredients:

  • 200 gms paneer (fresh cottage cheese)
  • 750 gms spinach finely chopped
  • 3 onions (finely chopped)
  • 15 cloves garlic, finely chopped
  • 2 green chillies (can be added more as per your taste)
  • 2 tablespoon cream (alternate: fresh malai)
  • 1/2 teaspoon cumin
  • 2 tsp lemon juice
  • 2 tablespoon pure ghee or olive oil
  • 2/3 tsp level / or Salt to taste

Method:

 Step 1.

 Wash, remove the stems and cut spinach, pressure cook spinach with quarter cup water.The moment pressure is formed, switch off the stove. keep aside to cool.

Step 2.

 When cool, refresh in chilled water, blend spinach in a blender with the green chilies in, to a puree.

Step 3.

Cut the paneer into big cubes, take a nonstick pan and fry the paneer pieces lightly and keep aside.

Step 4.

Heat ghee or oil in a kadhai / wok or heavy bottom pan ,add cumin seeds. Add onion sauté until light golden brown, add garlic and sauté for half a minute. Add spinach puree, salt and when the curry comes to a boil, add the fried cubes of paneer/ cottage cheese and mix well. Cook for 3-5 minutes on low flame stirring frequently.

Step 5.

Stir in lemon juice. Finally add fresh cream.

Step 6.

 Cook for about five minutes on low flame. Serve hot with Chapaties/ lachcha parantha or any other Indian bread of choice!

Note: To get best results, do not overcook spinach, overcooking will change the bright green colour of the spinach and also the taste.

Paneer:

Paneer is a type of cheese. It is the Indian name for cottage cheese. Paneer, unlike other cheeses, has not been matured and it is rather bland. Paneer is a fresh and delicate cottage cheese made from whole milk in India. Paneer is rich in nutrients. It is a high protein food; it is often substituted for meat in many vegetarian entrees of Indian cuisine. It is commonly used in curried dishes. Paneer is quite easy to make at home. Bring 1 litres of fresh toned milk to the boil. Add one table spoon of vinegar or lemon juice or 5-6 table spoons of curd and stir well. The milk starts curdling, pore it in a clean muslin cloth, kept in a strainer. Leave it in the strainer and let it drain well. To form a thick rolled, formed dough like shape, place it under a heavy saucepan full of water or any other heavy object, for approx. 30 minutes. While making paneer from milk, retain the paneer water. This nutritious water can be used for making soft dough for chapattis or any other Indian breads, can be used to cook dals.

 Health benefits of Spinach / Palak:

Spinach is an excellent food loaded with tons of nutrients and a low calorie package. Greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.

As per studies the possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

Ref. http://www.medicalnewstoday.com/articles/270609.php

 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.

 

Spicy Masoor Dal

~ saanjhachullha ~ Leave a comment

 

Spicy Masoor dal

Spicy Masoor Dal

Hi friends! It is a delicious lentil made with tomato and spices. Masoor dal can be cooked in the combination of various other vegetables such as beans, cauliflower, green peas, etc. also.

Preparation time: 10 mins.
Cooking time: 10 mins.
Serves 6
Ingredients:

  • 1/2 cup masoor /whole red lentil, husked masoor whole
  • 2 medium size onions, finely chopped
  • 2 medium sized tomatoes, finely chopped
  • 1 1/2″ piece ginger , finely grated
  • 1/4 tsp asafetida
  • 1 tsp coriander powder
  • 1/4 tsp garam masala
  • 1 level tsp salt / or salt to taste
  • 1 tbsp olive oil
  • 1 1/2 tbsp pure ghee
  • 1 tbsp coriander /dhania/Cilantro, finely chopped for garnishing

For Tempering:

  • 12 cloves garlic, finely chopped
  • 1 medium size onion, finely sliced

Method:

Step 1.

Wash the masoor dal very well, soak in 500 ml water for fifteen minutes.

Step 2.

In a pressure cooker, take Olive oil heat add cumin . When cumin starts to crackle, add asafetida fry for a few seconds, till it is light pink in colour. Add the chopped onions, add the tomatoes, fry for 3-4 minutes.

Step 3.

Add coriander, turmeric, chili powder, fry for few seconds, add soaked dal with water, salt and close the lid, cook on high flame, after the pressure is formed, reduce heat to low flame, cook for one minute only. Cool the pressure cooker to room temperature.

Step 4.

Open the lid of pressure cooker, take out the dal in a medium size bowl. Heat the ghee in a pan add the sliced onions sauté for 4-5 minutes, till light golden.

Step 5.

Add the finely chopped garlic, fry for 3 to 4 minutes, add gram masala, fry for few seconds.

Step 6.

Put the above tempering in to the dal . Serve hot, garnished with chopped coriander. It is very delicious spicy dish. Serve with all Indian breads or boiled rice.

Health benefits of Masoor dal:

Packed with protein, fiber, iron, folate, and other important nutrients, lentils are the storehouse of nutrition offering you numerous health promoting benefits and longevity as well.Masoor dal is an ideal food addition to your weight loss diet because it is low in fat and contains high amounts of fiber. Eating fiber rich foods controls your appetite by giving you the feeling of fullness which lasts for a long period of time. Masoor dal helps in loseing weight, protects the heart, and is good for diabetics.

Red lentils improve digestive health, reduce cancer risk,boost your immune power,reduce inflammation,and are healthy for eyes.Red lentils boost energy,and is good for strong bones and teeth.

Ref. http://www.valuefood.info/food/natural-food/nutrition-health-benefits-pulses-cereals/benefits-of-red-lentils-masoor-dal/

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.

 

 

Mung dal with Lauki

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Moong dal giyawali

       Mung dal with Lauki/bottle gourd

Hi friends! Mung dal with Lauki/bottle gourd is a delicious combination of lauki and lentils. It is a delicious Indian recipe served Indian cuisine.

Preparation Time : 10-15 minutes

Cooking time : 5-8 minutes

Servings : 6

Cuisine North Indian

Course Dals / lentils

Level Of Cooking Easy

Ingredients

  • 1 (500gms approx) bottle gourd small (lauki/Ghiya),peeled and cubed
  • 1 cup husked green gram dal (dhuli moong dal),soaked for 3-4 hours
  • 1 big size Onion (finely chopped)
  • 1 “piece Ginger/ adrak, finely grated
  • 1 tsp Cumin seeds/ geera
  • 2 tsp Coriander/ dry dhaniya powder
  • 1/4 tsp Asafetida
  • 1/2 tsp Turmeric
  • 1/2 tsp Red chili powder
  • 1 level tsp Salt / or Salt to taste
  • 750 ml water
  • 2 tbsp Olive Oil/ pure ghee
  • 2 tbsp fresh coriander leaves, finely chopped – (for garnishing)

Method

Step 1.

Wash well and soak the Moong dal in three glasses of water for 3-4 hours (same water is used while cooking the dal). keep aside.

Step 2.

Heat oil/ ghee in the pressure cooker, asafetida, when turns pink, add cumin seed, when cumin starts to splutters add coriander powder. Fry for few seconds (do not let it turn dark brown) .

Step 3.

Add the moong dal with three glasses of water to this seasoning. Add the lauki cubes, salt, turmeric powder, chili powder and grated ginger to it. Close the lid of the pressure cooker and cook till the full pressure is formed ( after the first whistle, switch of the heat). let it cool.

Step 4.

Heat ghee (clarified butter) in a thick bottom pan, fry onions till golden, put gram masala fry for a few seconds.

Step 5.

Add this seasoning to the dal and mix well. Garnish it with fresh finely chopped coriander leaves.

Step 6.

Serve hot with boiled rice, pulaows or geera rice and all the Indian breads.

Note: Moong dal is cooked in many different ways in India. This recipe with the goodness of lauki/ Ghiya/ bottle gourd is very delicious and a healthy recipe.

Health Benefits of Yellow Mung dal:

1.It is good source of protein and dietary fiber.

2.It is low in fat and rich in potassium ,calcium and B complex vitamins.

3.It is easy to digest and not like other pulses which are heavy for digestion.

4.Dietician always recommend to eat fibrous lentils at least three times a week.

5.The fiber in these lentils help to decrease high cholesterol.

6.Mostly this dal is cooked for sick persons in home as it is easily digestible.

 Possible health benefits of Bottle gourd /lauki/Ghiya:

In fact, traditional healers recommended consumption of this bottle gourd to treat various conditions. Here are some of its benefits you must know.

Aids digestion: People suffering from constipation should eat bottle gourd as it is high in fibre and helps clear the food stuck in your colon. Additionally, juice made out of bottle gourd also helps in the treatment of acidity as it is alkaline in nature [1].

Great for weight loss Bottle gourd is one of the best foods you can have if you want to lose weight as it is 96% water, and a 100g serving contains as little as 12 calories. The high fibre content will take care of your hunger, and keep you feeling full.

Helps treat urinary disorders Bottle gourd has a cooling effect on your body, and a glass of bottle gourd juice is a great diuretic that can be used to treat burning sensation while passing urine. This burning sensation is caused due to high levels of acid in the urine, which can be countered by the alkaline nature of bottle gourd juice.

Refreshes you during summers: Just like cucumber, bottle gourd too has a high amount of water which keeps you hydrated during summers. Drinking a glass of its juice will ensure that you do not face loss of sodium, fatigue or extreme thirst while you are out in the sun. This makes it great for people whose jobs require them to travel in daylight.

Prevents heart disease: Unhealthy lifestyles are leading to several cases of heart disease in urban India. So much so that, 70% of the urban population is at risk of heart disease due to wrong lifestyle choices like eating fried and processed foods, smoking, etc. Like a lot of fruits and vegetables, bottle gourd has zero cholesterol and is rich in vitamins like vitamin C and antioxidants making it good for your heart [3].

Reduces stress It is quite easy to feel stressed in today’s times, and unhealthy eating can only worsen the situation. Bottle gourd has a high water content has a cooling effect on your body which makes you feel better the very moment you take it. It also has diuretic, sedative and antibilious properties which makes your body feel better internally, and keeps stress at bay.

Ref. http://www.thehealthsite.com/fitness/health-benefits-lauki-dudhi-bottle-gourds-sa114/

Nick’s kitchen 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.

 

Kadhi

~ saanjhachullha ~ 1 Comment

 

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.

 

Arbi/Colocasia Curry

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DSC01938

Taro vegetable or Arbi/ Colocasia as we better know it, originates from Malaysia and India, where it grows wild in wet or dry places. The taro leaves are heart shaped with white roots that are nutty in flavour. It can cause skin irritation when peeling. Taro is also known as dasheen,  esculenta . It has many healing properties that are useful to get rid of many diseases.

Serving: 4-5

Ingredients :

  • 250 gms Arbi /Colocasia, boiled, peeled
  • 2 medium size onions
  • 1/2 tsp Chilli powder/or to taste
  • 15 cloves of garlic, crushed in to a paste
  • 1 tsp Ginger paste/ 1″ ginger piece grated
  • 1 1/2 tsp Dhania /coriander powder
  • 1/2 tsp jeera /cumin seeds
  • 1 cup curd /yogurt
  • 2 tbsp Besan / Gram flour
  • 3 cups water
  • Oil for deep frying
  • 2 tbsp finely chopped Coriander leaves for garnishing

Method:

Step 1.

Cut boiled and peeled arbi in to big pieces. Keep aside for deep frying.

Step 2.

Heat oil and deep fry arbi pieces till golden. Keep aside.

Step 3.

Finely chop onions and steam, cool and grind into a paste.

Step 4.

Take a deep heavy bottom pan, put 2 tablespoons oil and put the onion paste into it.

Step 5.

Sauté the onion paste for a few minutes, see that it’s color doesn’t change. Add ginger, garlic paste fry for few minutes. Add salt, turmeric, chili powder and coriander powder to the masala and fry for a few minutes more.

Step 6.

Take besan in a small bowl add three table spoons of water , mix well to make a paste add  it to beaten curd  mix well.

Step 7.

Add  this mixture and water  to the fried masala, bring it to a boil.

Step 8.

Simmer over low heat till thickened a bit ,about 10- 15 minutes, stirring fairly frequently. Add the fried arbi pieces, simmer for 5-8 minutes more .

Step 9.

Garnish with the coriander leaves  and serve hot.

Health benefits of Arbi/ Colocasia/Taro :

1. Reduces Fatigue:

Arbi/ Colocasia/Taro is mainly consumed by athletes for long lasting energy. This is because it contains a low glycemic index which is good for athletes.

2. Weight loss:

Arbi/ Colocasia/Taro can prove to be very beneficial for the ones who want to lose weight, since this has very a low caloric content. One cup of cooked taro can give you 187 calories.

3. Digestion:

This root contains a good amount of fiber that is useful for the digestive process. This gives you a feeling of being full for a longer time even after a small meal. Thus, eating taro roots can be useful to lose pounds and maintain your weight, since it has low calories and high fiber.

 4. Clear stomach:

Foods that contains high amount of fiber are also known to boost the digestive process. This helps to eliminate the wastes from the body and prevent re-occurrence.

[ Read: Iodine Benefits ]

5. Heart health:

One cup of taro has 0.1g fat and cholesterol, which helps to prevent hardening of the arteries. You can consume it several times without worrying about gaining weight or other health problems related to fatty foods like heart or kidney diseases. Taro roots can give 19% of the daily required Vitamin E that is required to prevent the risks of a heart attack.

6. Hypertension:

Hypertension or high blood pressure is mostly observed in the mid aged group of individuals which can be kept in control by consuming foods that are low in fat and sodium. One cup of taro gives only 20 mg of sodium that helps to maintain kidney problems and fluid retention.

7. Antioxidant:

Arbi/ Colocasia/Taro is one of the best sources of Vitamin C, since one cup of taro can give 11% of your daily requirement of Vitamin C. This acts as an antioxidant to remove toxins from your body and detoxifies it.

8. Immunity:

Vitamin C in taro is useful in regenerative functions and boosts the immunity of the body.

[ Read: Geranium Oil ]

9. Low Glycaemia Index Food:

Arbi/ Colocasia/Taro has a low glycaemia index. This helps to break down glucose in the liver slowly and aids in weight loss and lowers blood sugar. This is also useful for hypoglycaemia as this provides long lasting energy.

10. Aging process:

This is a very nutritious food that contains many Vitamins – A, C, B, minerals like copper, manganese, zinc, magnesium, calcium, iron, selenium, potassium, beta-carotene and cryptoxanthin. All these are good antioxidants that are useful to protect against diseases and slow down the aging process. This also contains protein and is gluten-free, cholesterol-free and low in sodium too.

11. Cancer:

Arbi/ Colocasia/Taro is very high in Vitamin A that has more than 160% of your daily requirement of Vitamin A. The leaves and roots of taro contain polyphenols which are great antioxidants to protect even from cancer.

12. Muscle health:

Arbi/ Colocasia/Taro contains Vitamin E and magnesium that can protect you from cancer and heart disease. This also helps to maintain your blood pressure and is helpful for fluid regulation. Taro roots contain magnesium which is vital for muscle, bone and nerve health.

[ Read: Iodine Benefits ]

13. Amino Acids and Omega-3 oils:

Taro root has more than 17 different amino acids that are essential to maintain good health. This also has Omega 3 and 6 oils which are required for maintaining cardiovascular health, cancer prevention, and other diseases.

14. Cooking:

Arbi/ Colocasia/Taro and leaves both have great flavours. They can be cooked and impart a nutty flavour, whereas the leaves taste like cabbage. Taro roots are used to prepare curries, fried for chips, cakes, roasted, boiled, steamed, pureed etc.

Ref.http://www.stylecraze.com/articles/benefits-of-taro-vegetable/

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.

 

Bitter Gourd stuffed

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Stuffed Karelas/ Bitter Gourd

Karela 3    Bitter Gourd

Good amount of Onions are very essential for this delicious dish!

Ingredients:

  • 8- 9 medium size tender Bitter Gourd /karelas
  • 8-9 medium size onions /cut into big pieces
  • 2 big size Tomatoes,finely chopped

For filling of Karelas :

  • 3 tbsp coriander powder
  • 1 tsp Geera /cumin seed, roasted and powdered
  • 2/3 tsp Turmeric powder
  • 1 1/2 tbsp Saunf /Fennel seeds, powdered
  • 2 tsp Amchoor /Dry Mango powder
  • 2/3 tsp Red chili powder
  • 1 1/2 tsp low sodium Salt / or salt to taste
  • 3 tbsp Oil, for best results mustard oil.( Other oils like Olive oil/canola oil etc. can be used too)

Method:

Step1.

wash the bitter gourd / Karelas well, remove the two ends of the bitter gourd / Karelas gently and slit them across from one end to the other (without removing the inner pulp/seeds or scraping the outer skin!) keep aside.

Step2.

In a small mixing bowl put coriander powder, geera, turmeric, chili, Saunf powder, amchoor and salt mix it well. Fill in / stuff the bitter gourd / Karelas with these powdered spices mixture .

Step 3.

Heat the oil in a heavy bottom pan Sauté the onions lightly.

Step 4.

Add Stuffed bitter gourd / Karelas, cook on slow fire till bitter gourd / Karelas are light in colour.

Step 5.

Add cut tomatoes to the Kerala, onion mixture and Cook on slow fire till bitter gourd / Karelas is well cooked.

Step 6.

Serve hot.

Health benefits of Karelas / Bitter gourd:

Many of us do not like it for its bitter taste. But it is a blood purifier. The Bitter- guard prevents and treats from Type II diabetes which is insulin independent diabetes. It helps to low down your blood sugar level as it helps to reduce body weight. Kerala have 16 calories per cup, and leafy tips have 14 calories. Kerala is high in water content (90%) and water is calorie-free.

The more water you intake the more your appetite is suppressed as you feel fuller in your tummy. Kerala has 2.6 g dietary fiber, and as it takes a longer time to break down in the stomach you feel less hungry.  You think the bitterness of the Kerala is a turn off? Than try soaking it in chilled saltwater for a few hours before eating it or cooking it. One cup of Kerala has 70 per cent of the daily value for vitamin C, and at least 9 per cent of the daily value for vitamin A. Kerala is sodium-free.

Ref.http://chennaionline.com/Health/Articles/20135908115913/Kerala–health-benefits.col

Rajma Curry

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Rajma NG 1Rajma curry/ Red kidney beans curry

It is a high protein, nutritious Rajma/red kidney beans preparation. Tastes very good with boiled / steamed rice.

Preparation Time : Soaking over night +15-20 minutes

Cooking time :30- 40  minutes

Servings : 5-6

Main Ingredients: Rajma /Red kidney beans, tomatoes and Onions

Cuisine: North Indian , Punjabi

Course: Main,Dals and currys

Level Of Cooking: Medium

Ingredients:

  • 1 cup Rajma/red kidney beans (soaked overnight)
  • 2 medium Onions,finely chopped
  • 4 medium size Tomatoes,cut and pureed
  • 1 tablespoon Coriander powder
  • 1tsp Red chilli powder
  • 1/2 tsp Turmeric powder
  • 1/2 tsp Cumin seeds, roasted and powdered
  • 1 tsp cumin seeds
  • 3 cloves, powdered
  • 2 Black cardamom seeds powdered
  • 1/4 tsp cinnamon powder or / 1″ stick of cinnamon
  • 1/2 tsp Garam masala powder
  • 11/2 level tsp Salt or / salt to taste
  • 2 Bay leaves
  • 1 inch piece Ginger ,grated
  • 15 Garlic cloves,finely crushed
  • 3 tablespoons Olive oil
  • 2 tbsp fresh coriander leaves, finely chopped, for garnishing

Method:

Step 1.

On a full flame place the pressure cooker on the stove with Rajma/red kidney beans and three glasses of water, chopped onions and salt. The moment pressure is formed, reduce to low flame, cook for twenty five minutes. Switch off the stove, let the pressure cooker cool to room temperature. Open the lid and check, Rajma/red kidney beans will be totally cooked and soft.

Step 2.

Heat oil in a deep pan and put cumin seeds, when it starts to crackle,add bay leaves, powdered cloves,cinnamon and black cardamom seeds, saute for a few seconds, add coriander powder, red chilli powder and turmeric powder. Add crushed garlic cloves, grated ginger, tomato puree and saute for a few minutes more. Keep stirring on slow flame and continue to cook till the oil surfaces on the masala.

Step 3.

Add cooked Rajma/red kidney beans to the masala and mix. Adjust salt and add garam masala powder. Lower the heat and simmer for about fifteen to twenty minutes on low heat.

Step 4.

Garnish with finely chopped coriander leaves.Serve hot with boiled/ steamed rice, pulaos ,biryanis or with any Indian bread of your choice.

Health benefits of Rajma/red kidney beans:

 Kidney beans, also known as rajma, is a well known pulse that is extensively used all over the world in the preparation of variety of dishes, particularly in rice, curries, salads and toppings. Mexican foods that are popular all over the Globe. And kidney beans is the main component that is used in preparing the dishes. Tacos, Mexican chaat and Mexican Bean Hotpot are few famous dishes that are prepared using kidney beans or rajma. However, many people dread eating kidney beans as it is considered to be fattening or is gassy. However, there are many health benefits of kidney beans that we need to know. The health benefits of kidney beans are not just for a part of the body but improves the overall health of our body. The benefits of kidney beans definitely makes us include this pulse in our daily diet.
Health Benefits Of Rajma/red kidney beans:
Provides Energy: Rajma/red kidney beans boosts our energy as it is high in iron content. It contains high amount of iron which is the main source that is required for increasing body metabolism and energy. It also helps in the circulation of oxygen throughout the body.
Calorie count: The amount of calorie found in Rajma/red kidney beans is moderate and can be eaten by all the age group.
Adding kidney beans to a salad or low calorie soup during lunch will be a good choice. At the same time, for those who want to maintain a consistent weight can have rajma or kidney beans.
Maintains Blood Sugar: Rajma is a well known fiber rich pulse. These fibers in rajma decreases the metabolism rate of the carbohydrate content in the beans.
Good For Brain: This pulse offers outstanding benefits for brain. It contains high amount of vitamin K which provides essential nutrition for both brain and nervous system.
Kidney beans are also a good source of vitamin B, which is essential for brain cells. It nourishes the brain nerves and cells which prevents age related disease like Alzheimer’s.
Improves bowel movements: The fiber present in kidney beans helps in maintaining healthy bowel movements. If it is eaten in the right quantity, it helps in cleansing the digestive tract. Regular bowel movements are associated with a lower risk of colon cancer.
Cardiovascular Benefits: High magnesium content and fiber in kidney beans is responsible for lowering bad cholesterol levels. High magnesium level found in kidney beans helps the body fight diseases associated with the risk of stroke, heart attack, and peripheral vascular disease. It also helps in having a healthy cardiovascular system.
These are some of the major health benefits of kidney beans. Add them in your daily diet as it keeps you healthy in the long run.

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

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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.