Tomatoes

Mixed Flour Uthappams

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Utthapam onion tomatoMixed Flour Uthappams

Uthappams or ooththappam or Uthappa is a dosa-like dish made with a batter. Unlike a dosa, which is crisp and crepe-like, uthappam is a thick pancake, with toppings cooked right into the batter. Uttapam is traditionally made with different toppings such as mixed vegetables, tomatoes, onion/ shallots, chilies, cabbage, coconut etc. It is generally eaten with sambar or chutney.

Hi friends ! Instant uthappams always salvage the situation when nothing is planned for breakfast. Here is the most simple, easy and never failing instant uthappams recipe for you all.

Makes: 4 Uttapams

Prep time:5 minutes

Cooking time:10 minutes

Cuisine: Indian, South Indian

Category: Breakfast

Ingredients:

  • 1 cup Rice flour
  • 1/2 cup Maida /All purpose flour
  • 1/2 cup Suji rawa /Semolina
  • 1/2 cup curd /yogurt /Dahi, thick slightly sour, whisked
  • 2 medium size onions, very finely chopped
  • 2 medium size tomatoes, very finely chopped
  • 1/2 tsp baking soda
  • 1 Green chili paste
  • 2 tbsp Coriander/ Cilantro leaves, finely chopped
  • 1 tsp Cumin seeds
  • 2/3 tsp Salt/ or to taste
  • Oil,to cook uttapams

Method:

Step 1.

In a mixing bowl mix all purpose flour/ maida ,suji rava/semolina ,rice flour, salt , baking soda.

Step 2.

Add to step1 mix whisked curd / yogurt / Dahi and gradually add sufficient water to it and mix until lump free batter is formed.

Step 3.

The batter should be thick but of pouring consistency Keep this aside for 15 minutes.

Step 4.

Add green chili paste, cumin seeds and finely chopped coriander/Cilantro leaves, and mix it well.

Step 5.

Pour a ladle full of batter on a hot non stick tawa /gridle spread it in a circular motion on the tava lik we make a dosa taking care that the quantity of batter will be more than a dosa as the uthappam is thicker. top the uthappam with a handful of the onion, and tomatoes .

Step 6.

Pour 1 tbsp oil approx over and around the uttapam, cover it with a lid and cook for 1 -2 minutes on medium flame.

Step 7.

Turn / flip the uthapaam when cooked on one side. The onion, tomato side gets cooked flip it back this side also gets cooked and light golden brown in colour.

Step 8.

When the uthappams are crisp and cooked on both sides, serve hot with hot sambar and coconut chutney. Uthappams can also be served with coriander chutney .

Note:

  • These uthappams are best eaten hot because cold uthappams turn soggy.
  • when on high flame do not pour the batter on the hot non -stick tawa / gridle . Reduce the flame to low before starting to pour the batter for the next uthappam.
  • Always stir the batter before pouring for the next uthappam.
  • There are many instant variety dosas like Rawa doas, BesanDosa, Wheat flour Dosa and Oats Dosa to name a few.

Health Benefits:

Traditional Indian recipes are very tasty, quite nutritious, many are low in calories and fat if prepared at home. These days, the trend of eating out in restaurants has gone up. The food available there may not be as nutritious and low in fat and calories as that prepared at home. Also the quality of oil may also be open to discussion. It is not known if the restaurant cooks are using same oil repeatedly many times. Reusing oil for frying repeatedly will make the recipes unhealthy. It is therefore prudent to do home cooking and enjoy!

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.

Tori Delicious

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Tori Delicious 1 Tori Delicious

Hi friends! Here is another very simple, easy to make and delicious recipe for you all.Tori Delicious this dish/ sabzi (Ridge gourd) is loved by some and not appreciated by many . Its natural flavor and taste is not enjoyed by many, but turai /Tori has a basic quality, it absorbs all other flavors wonderfully and makes the dish amazingly delicious. Tori Delicious is a very simple dish delicately spiced and blended with moong dal, is not too spicy.
Turai / tori/ (Zucchini) is a nutritious, low in calories and a versatile vegetable. It can be prepared using a variety of cooking techniques.

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: 4

Ingredients:

  • 250 gms Tori/Turai/ Smooth or Sponge Gourd
  • 1/2 cup Moong daal / Yellow green gram lentil husked
  • 1 medium size tomatoes ,chopped and pureed
  • 1 medium size Onions ,finely chopped
  • 1 tbsp Ginger /adrak, finely grated
  • 12 cloves of garlic, minced
  • 1/2 cup curd / yogurt / Dahi
  • 2/3 level tsp Salt/ or salt to taste
  • 1/2 tsp turmeric powder
  • 1/2 level tsp chili powder or adjust to taste
  • 1 tsp Coriander / dhania powder
  • 1/2 tsp roasted cumin powder
  • 1/2 tsp Cumin /geera
  • 1 tsp fresh lime juice
  • 2-3 tbsp Olive oil / or Pure ghee

Method:

 Step 1.

 Wash and peel the Tori/Turai/ Smooth or Sponge Gourd and cut it in small cubes. Keep aside.

Step 2.

Finely chop onions and puree tomatoes and keep aside. Wash Moong daal / Yellow green gram lentil husked nicely and keep aside.

Step 3.

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

Step 4.

Fry the onions till light golden, add minced garlic and grated ginger, sauté for few seconds. Add chili powder, turmeric powder, coriander powder in it. Fry these spices for a few seconds.

 Step 5.

Now add finely cubed Tori/Turai/ Smooth or Sponge Gourd in it, mix well. Cover and cook on low flame till Tori/Turai/ Smooth or Sponge Gourd is soft, add washed Moong daal, tomato puree and further cook covered on low flame till daal is soft/ cooked well .

Step 6.

When Tori/Turai/ Smooth or Sponge Gourd, tomatoes , daal is cooked and well blended (and 75% of water is evaporated) add curd / yogurt / dahi mix well, cook for couple of minutes more, add fresh lime juice.

 Step 7.

Switch off the heat. Garnish it with finely chopped Cilantro / Coriander before serving. Serve hot with Indian bread of choice!

Smooth or Sponge gourd:

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.

Kamal Kakdi /Lotus stem Koftas/ dumplings

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lotus root            Kamal Kakadi Kofte 2

Kamal Kakdi /Lotus stem Koftas/ dumplings

Lotus root, known as renkon in Japan and Lián ou in Chinese, hold a special place since older times in their cultures. The roots as well as lotus seeds, raw or cooked, have found application in variety of oriental recipes in East, Southeast Asian, and Pacific regions.

To prepare, break the root at nodal intersections into individual parts. Wash it thoroughly in cold running water before use. Trim the ends. Peel its inedible outer tough skin using a paring knife to expose ice-white, daikon (radish) like flesh underneath. It can be cut into cubes, or chopped to fine sticks in a ways desired as in other vegetables. Rinse the slices immediately in the vinegar or acidulated (lemon) water to prevent from discoloration.

Hi friends! today I have prepared Kamal Kakdi /Lotus root Kofte/ dumplings. It is a tasty, nutritious and easy to make curry.

Kamal Kakdi /Lotus root Kofte/ dumplings

Cooking time : 20-25 minutes

Servings : 4

Cuisine: Indian

Course: Main Course-Veg

Level Of Cooking: Easy

Ingredients:

For koftas / dumplings

  • 250 grams Lotus leaves cleaned grated and soaked in water
  • 2 medium Potatoes , boiled peeled, grated
  • 1 medium size Onion, finely grated
  • 1 level tsp Salt / or to taste
  • 1 ” ginger piece , finely grated
  • 1/4 tsp Red chili powder
  • 4 tbsp Gram flour /besan/ chick pea flour
  • 1 tbsp Corn flour
  • Oil to deep fry

For Gravy

  • 2 medium size Onions, grated
  • 2 medium size Tomatoes, grated
  • 2 ” piece Ginger, finely grated
  • 15 cloves of Garlic, minced
  • 1/2 tsp Turmeric powder
  • 3 tsp Coriander powder
  • 1 tsp roasted cumin powder
  • 1/2 tsp Red chili powder
  • 2 tbsp Cilantro/ coriander, finely chopped
  • 1 level tsp Salt / or to taste
  • 1 tsp corn flour
  • 1/2 tsp Garam masala powder
  • 1 tbsp Olive Oil

Method :

For lotus stems/ kamal kakdi koftas or dumplings:

Step 1.

Wash lotus stems/ kamal kakdi well. Scrape lightly each lotus stems/ kamal kakdi. Grate the lotus stems/ kamal kakdi in a mixing bowl.

Step 2.

Add boiled ,peeled and grated potatoes into the same mixing bowl with grated stems/ kamal kakdi bowl. Add salt, ginger, red chili powder, gram flour and corn flour and mix well. Shape into small balls and keep aside.

Step 3.

Heat sufficient oil in a kadai, slide in gently the stems/ kamal kakdi balls and deep fry on medium heat till golden. Drain on a paper kitchen towel to remove excessive oil.

For Gravy

Step 4.

To make gravy heat oil in a non stick pan. Add onions and sauté till translucent and light golden brown.

Step 5.

Add grated ginger, garlic paste and mix and fry for 1-2 minutes. Add turmeric powder, coriander powder, roasted cumin powder, red chili powder mix well and sauté for few seconds.

Step 6.

Add tomato puree and mix and continue to sauté. Add 1/2 cup water and mix. Sauté, stirring, till oil begins to separate. Add 2 cup water and mix.

Step 7.

Mix Corn flour in 4 tbsp water till lump free. Add this to the gravy and cook till the corn flour gets cooked and blended.

Step 8.

Drain kofte / dumplings and add to the gravy and simmer for a few minutes. Add coriander leaves, salt, garam masala powder and mix. Cover, reduce heat, cook for 7-8 minutes.

Step 9.

Serve hot garnishing with finely chopped coriander/ cilantro.

Health benefits of Lotus root:

  • Lotus root is one of the moderate calorie root vegetables. 100 g root-stem provides about 74 calories. Nevertheless, it composed of several health benefiting phyto-nutrients, minerals, and vitamins.
  • Lotus rhizome is very good source dietary fiber; 100 g flesh provides 4.9 g or 13% of daily-requirement of fiber. Dietary fiber together with slow digesting complex carbohydrates in the lotus root help reduce blood cholesterol, sugar, body weight and constipation conditions.
  • Fresh lotus root is one of the excellent sources of vitamin C. 100 g root provides 44 mg or 73% of daily-recommended values. Vitamin C is a powerful water soluble anti-oxidant. It is required for the collagen synthesis inside the human body. Collagen is the main structural protein inside the body, required for maintaining integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps the body protect from scurvy, develop resistance against viral infections, boosting of immunity, wound healing and to scavenge cancer causing harmful free radicals from the body.
  • In addition, the root contains moderate levels of some of valuable B-complex group of vitamins such as pyridoxine (vitamin B-6), folates, niacin, riboflavin, pantothenic acid, and thiamin. Pyridoxine (vitamin B-6) acts as a coenzyme in the neuro-chemical synthesis in the brain which influences mood. Adequate pyridoxine levels help control nervous irritability, headache, and tension. It also cuts heart-attack risk by controlling harmful homocysteine levels in the blood.
  • Further, the root provides healthy amounts of some important minerals like copper, iron, zinc, magnesium, and manganese. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as cofactors for this enzyme are manganese and zinc). Along with iron, it is also required in the production of red blood cells.
  • Crunchy, neutral yet delicate flavor of root lotus is because of its optimum electrolyte balance. It composes agreeable ratio of sodium to potassium at the value 1:4. While sodium gives sweet taste to the root, potassium acts to counter negative effects of sodium by regulating heart rate and blood pressure.Ref.http://www.nutrition-and-you.com/lotus-root.html

Selection and storage

Lotus root (renkon) harvest begins by August and last until fall. Traditionally, farmers sink thier legs in knee-deep ponds and try to feel for the rhizome guiding their toes, which are then dug out by hand. Southeastern region of China and lake Kasumigaura in Ibaraki prefecture in Japan are known for renkon production.

From a distance, lotus rhizomes appear as big size bananas arranged in sausage pattern. While buying, look for clean, firm roots with smooth unblemished skin. Fresh roots are readily available year-round in major cities in the USA. One can also buy sliced, canned, and freeze-dried roots in the supermarkets or Japanese and other Asian stores.

Once at home, place the roots in cool, dark place away from humidity for 3-4 days. Uncut rhizomes can stay fresh for up to 2 weeks inside the refrigerator.

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.

Stuffed Bitter gourd /Karela -2

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Bitter gourd stuffed 2Stuffed Bitter gourd /Karela -2

bitter-melons in a vine

Bitter gourd /Bitter melon / Karela is one of popular edible pod vegetable in many Asian countries. It is grown widely as a field crop as well as backyard vegetable and, in fact, is among the most bitter tasting of all culinary vegetables.bitter-melons in a vine. Bitter gourds hanging down in a vine. This variety commonly found in Indian subcontinent. Noted for pointed ends. Bitter melon is a temperate/tropical vegetable probably originated in South-East Asia. Like in other members of the Cucurbitaceae family, it too is a fast-growing, trailing or climbing vine with thin stems and tendrils which require trellis to support their climbing vines.Bitter gourd pods are characterized with soft lengthwise ridges and uneven pebbly surface. Depending up on the cultivar type, its immature pods can be light to dark green and have oblong or oval shapes with a pointed tip at the blossom end. Internally, the flesh is white with rough edged seeds, somewhat similar to ridge gourd seeds in appearance. As the fruits begin to mature, they gradually become hard, turn yellow or brown in color.

Hi friends! Bitter gourd / Karelas stuffed with fresh Indian spices is irresistible. The spicy onion masala stuffing works wonders with Bitter gourd / Karelas. The stuffed Bitter gourd / Karelas are best enjoyed with Indian breads.

Preparation Time: 30 minutes

Cooking Time: 30 minutes Approx.

Servings : 3

Level Of Cooking : Easy

Cuisine: Indian

Course: Main Course-Veg

Ingredients:
6 medium sized bitter gourd /karela

  • For stuffing the bitter gourd / Karela :
  • 2 big onions, finely grated
  • 1 level tsp salt / or as per taste
  • 1 tsp  cumin seeds /jeera roasted and powdered
  • 2 tbsp coriander /dhania powder
  • 2 tbsp Fennel seeds, powdered
  • 1/2 tsp turmeric powder /haldi
  • 1/2 tsp Red chili powder
  • 1 tbsp dried mango powder /amchur
  • 2 tbsp Mustard oil / or any other cooking oil

For Serving the bitter gourd / Karela :

  • 2 medium size onions, thinly sliced
  • 3 medium size tomatoes, finely chopped
  • 1/2 tsp salt
  • 1/4 tsp turmeric powder
  • 1/4 tsp red chili powder
  • 1 tsp coriander powder
  • 2 tbsp mustard oil / or any other cooking oil

Method :

Step 1.

Wash and with a peeler peel the bitter gourd / Karelas and keep the peel / scrapings aside for using later.

Step 2.

In boiling, water add 1 tbsp salt and put the bitter gourd / Karelas in it. When the bitter gourd / Karelas become a bit softer take them out of the water.

Step 3.

Let the bitter gourd / Karelas cool. With a sharp knife. Slit each bitter gourd / Karela length wise on one side,  if the seeds are big scoop out and discard them.

Step 4.

Mix wheat flour, little turmeric powder and salt apply the mixture inside and out side of the bitter gourd / Karelas and keep asides for 1/2 hour. This will reduce the bitterness of the bitter gourd / Karelas.

Step 5.

For preparing the masala for stuffing the bitter gourd / Karelas:

Heat oil, add grated onions, salt, turmeric, roasted cumin powder, red chili powder, coriander powder and dry mango powder/amchur and cook on low flame till light golden brown.

Step 6.

Take out the mixture from the pan in some other container and let it cool. Stuff this well cooked masala tightly in each bitter gourd / karela. Tie thread all around the bitter gourd / karelas so that the mixture doesn’t comes out from the slit. keep aside.

Step 7.

In a pan take 3 tbsp of oil and heat it. Slide gently all the stuffed bitter gourd /karelas in the pan and fry it on low flame, keep turning the bitter gourd / karelas at regular intervals till it is golden brown. Cover and cook for few minutes.

Step 8.

For Serving the bitter gourd / Karela :

Step 9.

Heat the mustard oil in a non-stick pan add sliced onions, sauté till turns translucent.

Step 10.

Add the tomatoes, bitter gourd scrapings, turmeric powder, red chili powder dry mango powder, salt and coriander and mix well.

Step11.

Sauté till the mixture leaves oil and keep aside. Take out this well cooked mixture in a serving dish and place the stuffed cooked bitter gourd / karelas on this mixture after removing the threads.

Step 12.

Serve hot with any Indian bread of your choice like chapatti, paranthas etc.

Health benefits of Bitter gourd / Karela (Bitter melon) :

  • Bitter melon is very low in calories, carrying just 17 calories per 100 g. Nevertheless, its pods are rich sources of phytonutrients like dietary fiber, minerals, vitamins and anti-oxidants.
  • Bitter melon notably contains phyto-nutrient, polypeptide-P, a plant insulin known to lower blood sugar levels. In addition, it composes hypoglycemic agent called charantin. Charantin increases glucose uptake and glycogen synthesis inside the cells of liver, muscle and adipose tissue. Together, these compounds may have been thought to be responsible for blood sugar levels reduction in the treatment of type-2 diabetes.
  • Fresh pods are an excellent source of folates, carrying about 72 µg/100g (18% of RDA). Vitamin folate when taken by mothers during their early pregnancy time, would help reduce the incidence of neural tube defects in the newborn babies.
  • Fresh bitter melon is an excellent source of vitamin-C (100 g of raw pod provides 84 mg or about 140% of RDI). Vitamin-C is one of the powerful natural antioxidants which helps scavenge deleterious free radicals from the human body.
  • Further, it is an excellent source of health benefiting flavonoids such as ß-carotene, a-carotene, lutein, and zea-xanthin. It also contains a good amount of vitamin-A. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging, cancers and various disease processes.
  • Bitter melon stimulates easy digestion and peristalsis of food through the bowel until it is excreted from the body. Thus, it helps in relieving indigestion and constipation problems.
  • In addition, it is a moderate source of B-complex vitamins such as niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and minerals such as iron, zinc, potassium, manganese and magnesium.
  • Early laboratory tests suggest that certain phyto-chemical compounds in bitter melon might be effective in the treatment of HIV infection.

Ref. http://www.nutrition-and-you.com/bitter-gourd.html
Note:

Bitter gourd / karelas may contain alkaloid substances like quinine and morodicine, resins and saponic glycosides, which may be cause intolerance in some people. Their bitterness and toxicity may be reduced somewhat by parboiling or soaking in salt water for upto 10 -30 minutes.

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.

Green chickpeas curry

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Green Chick peas Image    Green chickpea curry

dried Green chickpeas / green chanas / sukha hara Chanas

Hi friends ! Another of healthy and simply delicious recipe of chickpeas it has numerous benefits to offer to healthy eaters. Dried Green chickpeas / dried green chanas/ Hara Chanas is protein rich curry is a good accompaniment with basmati rice or any Indian bread of your choice.

Main Name: Chickpea

Biological Name: Cicer arietinum

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 staple of Middle Eastern, African, and Indian cuisines, chickpeas are believed to be one of the oldest cultivated beans, dating as far as 5,400 BC. The first record of consuming chickpeas can be traced back to about seven thousand years back. They were first cultivated in the Mediterranean basin around 3000 BC amongst Egyptians, Greeks, and Romans and were then introduced to other subtropical regions by the Spanish and Portuguese explorers in the 16th century. Gradually, the Indians who had immigrated to other countries brought back chickpeas and integrated them into their cuisines. Today, India is the largest producer of chickpeas, supplying around 80 to 90 percent of the world’s production. Other commercial producers include Pakistan, Turkey, Ethiopia, and Mexico.

Ingredients:

  • 1 cup dried Green chickpeas / dried green chanas / sukha hara Chanas
  • 2 medium size onions, finely chopped
  • 4 medium size tomatoes, cut into small pieces and pureed
  • 1/2 tsp Red chili powder
  • 2 cloves, powdered
  • 4 peppercorns, powdered
  • 1/2 tsp Turmeric powder
  • 3 tsp Coriander powder
  • 1/2 tsp cinnamon powder
  • 2 Bay leaves
  • 1 ” piece Ginger, finely grated
  • 15 cloves Garlic, minced
  • 3 tbsp olive oil
  • 1 1/4 tsp Salt / or as per taste

Method:

Step 1.

Wash dried Green chickpeas / dried green chanas / sukha hara Chanas well and soak it overnight in 600 ml of water.

Step 2.

Peel wash and cut the onions fine, keep aside.

Step 3.

In a pressure cooker take the soaked dried Green chickpeas / dried green chanas / Hara Chanas along with the water soaked in. Add finely chopped onion and salt to it and place the cooker on high flame. The moment full pressure is formed, reduce to low flame for twenty minutes. Switch off the stove.

Step 4.

Let the cooker come to room temperature, open the lid and take out the cooked dried Green chickpeas / dried green chanas / Hara Chanas in a mixing bowl. Keep aside.

Step 5.

Wash tomatoes well. Cut the tomatoes into small pieces and put them in a blender and puree it. Keep ready.

Step 6.

Mince the garlic cloves, peel and finely grate the ginger, keep aside.

Step 7.

Heat olive oil in a heavy bottom sauce pan, add cumin seed , wait till it crackles. Add Bay leaves sauté for few seconds, add powdered cloves, peppercorn, Cinnamon, coriander powder, turmeric, red chili powder . Mix and sauté for few seconds add ginger garlic paste fry for few seconds . Then add pureed tomatoes and cook covered on low flame , till oil starts to surface.

Step 8.

Now add to the sauce pan cooked dried Green chickpeas / dried green chanas / sukha hara Chanas along with the onions and water it is cooked in. Mix it well.

Step 9.

 On high flame, bring dried Green chickpeas / dried green chanas / sukha hara Chanas and masalas

to a boil and reduce to low flame and cook for 15-20 minutes more. Switch off the stove, serve hot with steamed rice or any Indian bread of your choice like fresh naans, parathas, chapattis etc..

Health benefits of Dried Green chickpeas / dried green chanas/ Hara Chanas:

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.

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Tomato Chutney

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Andhra DosaAndhra Tomato Chutney withPoha dosa / Attukula Attu .

Hi friends! Among the myriad varieties of chutneys, a special mention must be made of this easy to cook, delicious Andhra tomato chutney. It is a very good accompaniment to Poha dosa / Attukula Attu .

Nutritional Value of Tomatoes

The many health benefits of tomatoes can be attributed to their wealth of nutrients and vitamins, including an impressive amount of vitamins A, C, and K, as well as significant amounts of vitamin B6, folate, and thiamin. Tomatoes are also a good source of potassium, manganese, magnesium, phosphorous, and copper. Tomatoes also have dietary fiber and protein, as well as a number of organic compounds like lycopene that also contribute to the overall health benefits that tomatoes can confer to our health!

Prep time: 2 minutes

Cook time: 5 minutes

Serves: 4

Cuisine : Indian, Andhra Pradesh

Course: Chutney and Dips

Level : Easy

Ingredient:

  • 3 medium tomatoes
  • 2 green chilies
  • 1 tsp cumin seeds
  • 1/4 tsp Asafetida / hing
  • 1/2 tsp salt
  • 3 tsps olive oil

Method:

Step 1.

Wash and cut tomatoes into small cubes. Heat two tsp oil in a pan, add cumin seeds sauté till cumin starts crackling, add asafetida. when asafetida turns light pink in colour add tomato cubes and green chilies.

Step 2.

Cover and cook on low flame till tomato turns soft. Switch off the stove and cool.

Step 3.

Grind the cooked tomatoes along with salt to a smooth paste. Remove in a small serving bowl.

Step 4.

For seasoning, heat a tsp of oil in a pan, add mustard seeds , when mustard starts crackling add asafetida, dry red chili, few curry leaves and turn off heat. Pour this seasoning over the chutney and serve with Attukula Attu /Poha dosas.

Health Benefits of Tomatoes:

The health benefits of tomatoes have been known to mankind since ancient times. Tomatoes are rich sources of antioxidants that have been proven to be effective against many forms of cancer. Some of the other health benefits of tomatoes are as follows:

Abundant Source of Antioxidants: Tomato contains large amount of lycopene, an antioxidant that is highly effective in scavenging cancer causing free radicals. This benefit can even be obtained from heat-processed tomato products like ketchup. The lycopene in tomatoes defends against cancer and has been shown to be particularly effective in fighting prostate cancer, cervical cancer, cancer of the stomach and rectum as well as pharynx and esophageal cancers.

Rich Source of Vitamins and Minerals: A single tomato can provide about 40% of the daily vitamin C requirement. Vitamin C is a natural antioxidant which prevents against cancer-causing free radicals from damaging the body’s systems. It also contains abundant vitamin A and potassium, as well as iron. Potassium plays a vital role in maintaining nerve health and iron is essential for maintaining normal blood health. Vitamin K, which is essential in blood clotting and controls bleeding, is also abundant in tomatoes.

Reduces Cholesterol and Protects the Heart: The lycopene in tomatoes prevents serum lipid oxidation, thus exerting a protective effect against cardiovascular diseases. The regular consumption of tomatoes has been proven to decrease the levels of LDL cholesterol and triglycerides in the blood. These lipids are the key culprits in cardiovascular diseases and lead to the deposition of fats in the blood vessels.

Counters the Effect of Cigarette Smoke: The two main components of tomatoes, coumaric acid and chlorogenic acid, fight against nitrosamines which are produced in the body and are the main carcinogens found in cigarettes. The presence of vitamin A in such high quantities has also been shown to reduce the effects of carcinogens and can protect you against lung cancer.

Improves Vision: Vitamin A, present in tomatoes, aids in improving vision, as well as in preventing night-blindness and macular degeneration. Vitamin A is a powerful antioxidant that can be formed from an excess of beta-carotene in the body. A lot of vision problems occur due to the negative effects of free radicals, and vitamin A is a powerful antioxidant.

Digestive Health: Tomatoes keep the digestive system healthy by preventing both constipation and diarrhea. It also prevents jaundice and effectively removes toxins from the body. Furthermore, tomatoes have a large amount of fiber, which can bulk up stool and reduce symptoms of constipation. A healthy amount of fiber helps to stimulate peristaltic motion in the smooth digestive muscles, and also release gastric and digestive juices.

Lowers Hypertension: Daily consumption of tomatoes reduces the risk of developing hypertension, also known as high blood pressure. This is partially due to the impressive levels of potassium found in tomatoes. Potassium is a vasodilator, meaning that it reduces the tension in blood vessels and arteries, thereby increasing circulation and lowering the stress on the heart by eliminating hypertension.

Manages Diabetes: A study conducted by the Journal of the American Medical Association shows that daily consumption of tomatoes reduces the oxidative stress of type 2 diabetes.

Healthy Skin: Tomatoes aid in maintaining healthy teeth, bones, hair and skin. Topical application of tomato juice is even known to cure severe sunburns. Daily consumption of tomatoes protects the skin against UV-induced erythema. Tomatoes rank high in the preparation of anti-aging products.

Prevents Urinary Tract Infections: Tomato intake also reduces the incidence of urinary tract infections, as well as bladder cancer. This is because tomatoes are high in water content, which can stimulate urination, so tomatoes are a diuretic in certain ways. This increases the elimination of toxins from the body, as well as excess water, salts, uric acid, and some fat as well!

Ref. https://www.organicfacts.net/health-benefits/vegetable/tomatoes.html

Nick’s kitchen medical Disclaimer:

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

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Beans Curry

~ saanjhachullha ~ Leave a comment

Beans curryBeans Curry

This delightful food group is a must try, as beans are tasty and nutritious.

Bean Main Dishes: beans are in stews and casseroles; they’re baked with meat; in some cultures, like that of Mexico, they’re unique dishes that are served constantly [think tacos, enchiladas, chalupas]; cattle drives moved across American eating huge pots of beans at every meal; Indian tribes ate beans for thousands of years.Vegetarian Bean Main Dishes: vegetarians like me frequently fix main dishes without meat, using beans as the filling ingredient, rather than animal products. With a salad and crusty bread, they’re yummy!Baked Beans: are the most famous bean dish and they’re baked with all kinds of different ingredients: onions, garlic, barbecue sauce, cranberries, mushroom, pineapple – even Dr. Pepper and beer.Bean Salads: everyone has eaten cold beans in salads. Bean Soups: there are bean soups in cultures all over the planet from Cuban black bean soup to Mexican spicy soups to French Canadian pea soup and my favorite, our American Senate Bean Soup.Bean Dips: are a favorite of most people and are quite popular at all kinds of social gatherings and surely go well at a Super Bowl party with a huge bowl of chips.

Beans Curry:

Ingredients:

  • 1/2 cup red kidney beans
  • 1/2 cup black eyed beans / lobiya
  • 6 cups water
  • 3 medium size onions, finely chopped
  • 2 tabs ginger, finely grated
  • 2 tabs garlic, minced
  • 1 stick of cinnamon
  • 1tsp cumin
  • 3 cloves , powdered
  • 1 bay leaf / Tej patta
  • 2 tabs coriander powder
  • 1 tsp cumin seeds, roasted and powdered
  • 1 tsp kashmiri red chili powder
  • 1 tsp dry mango powder /amchoor
  • 4 medium size tomatoes , finely chopped
  • 1 tsp Gram masala, optional
  • 2 tbsp cilantro/ coriander / dhaniya leaves, finely chopped
  • 1 tsp salt /or salt to taste
  • 3 tabs olive oil / any cooking oil

Method:

Step 1.

Rinse the soaked kidney beans and Black eyed beans overnight.

Step 2.

Now on a high flame in a pressure cooker take the soaked lobia / Black eyed beans/ kidney beans, five cups of water, salt close the lid . After the pressure is formed, reduce the heat to low flame for twenty minutes switch off the stove. Let the cooker cool open the lid and check, beans will be soft.  Set aside with the cooking liquid.

Step 3.

Heat the ghee in a deep and heavy bottom pan, when its hot add the cumin. Wait for it to crackle. Add in the bay leaf, clove, cinnamon and sauté for few seconds then add in the onions and cook until the onions are golden brown.

Step 4.

Add in the ginger, garlic and sauté for a minute or so. Now, Add in the red chili , cumin, coriander powder, stir to mix and add in the tomatoes.

Step 5.

Reduce heat and cover and cook for 5 minutes, stirring every now and then. When the oil starts separating in the fried masala, add in the salt and cooked beans in along with the broth.

Step 6.

Stir to mix, bring to a boil, cover and cook for 15 minutes on medium low heat, till well blended and consistency thickens slightly. Switch off the stove.

Step 7.

Serve this delicious curry hot, garnish with cilantro / coriander/ dhaniya leaves with choice of Indian bread.

Health benefits of Beans:

Nutrients & Beans

Beans are loaded with nutrients that our bodies crave:

B Vitamins: are necessary for healthy brain and nerve cells, for normal functioning of the skin, nerves and digestive system.

Calcium:  for strong bones and teeth and to help keep the body more alkaline, rather than acidic.

Potassium: helps reduce the risk of high blood pressure and stroke.

Folate: a B vitamin that our bodies don’t produce yet dry beans are our single best source of this important vitamin which helps protect against heart disease and cancer.

Anything that I like to eat that makes me healthier definitely gets an A+

Ref.http://www.blissplan.com/wellness/the-benefits-of-beans-9-reasons-why-you-should-eat-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.

Tomato kadhi

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Tomato Kadhi GTomato kadhi

Sindhi cuisine (Sindhi: سنڌي کاڌا) refers to the native cuisine of the Sindhi people from Sindh, Pakistan. The daily food in most Sindhi households consists of wheat-based flat-bread (phulka) and rice accompanied by two dishes, one gravy and one dry. Today, Sindhi food is eaten in many countries including India, where a sizable number of Hindu Sindhis migrated following the independence in 1947.

Ref.http://en.wikipedia.org/wiki/Sindhi_cuisine

Tomato kadhi or Sindhi kadhi

Tomato kadhi or Sindhi kadhi – is a main dish for Sindhis known as curry chawara. Tomato kadhi is very nutritious because of the use of vegetables in this dish. Sindhi kadhi is an example where the dish is enriched with the vegetables providing great taste, colour and texture.

Prep Time: 15 minutes

Cook Time: 25 minutes

 Category: Main curse

Cuisine: Indian , Sindhi

Serves: 6

Ingredients:

  • 8-9 medium size tomatoes
  • 3 tbsps Gram flour / Besan
  • 150 gms Cluster beans / Gwar Phali
  • 150 gms Lady finger/Okra/Bhindi
  • 1 carrot, washed, peeled and cubed
  • 2 medium size potatoes, each potato cut into four big pieces
  • 1 tbsp Ginger, grated and juice taken out
  • 1 tsp Red chili powder
  • 1/2 tsp turmeric powder
  • 2 level tsp salt or / salt to taste
  • 3 tbsp Olive oil

For seasoning

  • 2 tbsp Olive oil
  • 1/2 tsp mustard seeds
  • 1/2 tsp Cumin seed
  • 1/2 tsp Fenugreek seeds
  • 1/4 tsp Asafetida / Heeng
  • 3 sprigs curry leaves

Method :

Step 1.

Wash, remove side thread, cut cluster beans/ Gwar phali into two inch pieces. Cut the head and tail of Lady finger/Okra/Bhindi and cut into two inch big pieces. wash , peel and cut the carrot into small cubes. Wash peel and cut each potato cut into four big pieces. Keep aside.

 Step 2.

Wash and cut each tomato into four pieces. Grind it to make puree. Keep aside.

Step 3.

Take chopped potatoes, carrots and cut cluster beans/ Gwar phali in the pressure cooker, add 1/4 cup water and a pinch of salt and close the cooker lid. Place the pressure cooker on high flame the moment full pressure is formed, switch off the stove. Let the pressure cooker cool down to room temperature. Open the lid and take out the steamed vegetables in a bowl.

Step 4.

Heat 3 tbsp oil in a wok /kadai/ pan and sauté Lady finger/Okra/Bhindi on medium flame for 3-4 minutes. Lower the heat and remove the shallow fried ladies finger pieces in tray.

Step 5.

Add to the hot oil, asafetida sauté for a few seconds, add mustard and cumin seed. When mustard and cumin start crackling add curry leaves, reduce the heat to low flame.

Step 6.

To the above seasoning add the Gram flour / Besan and saute till it is golden brown. Add a cup of water and bring the mixture to a boil, mix in turmeric , red chili powder, salt and the pureed tomatoes. Mix it well.

Step 7.

When the mixture starts boiling, reduce the heat to low flame. Now add the sautéed Lady finger/Okra/Bhindi pieces, steamed potatoes, carrot cubes and cluster beans/ Gwar phali along with 1 1/2 cup of water and mix well. Boil it, cover and cook on low flame until gravy becomes thick consistency and oil floats.

Step 8.

Serve hot with boiled / steamed white rice, Aloo tuk and pappad !

Note:

  • Steaming cluster beans, potato pieces and carrot cubes in pressure cooker is time saving.
  • sautéing Lady finger/Okra/Bhindi separately is necessary .

Possible health benefits of Lady Finger :

Weight Loss – The low calorie content of Okra (30 kcal / 100 gm) and its high fibre content make it a suitable food for weight loss. It provides minimum calories and its high fibre levels help in keeping you full for longer.

 Heart disease – Okra contains soluble fibre pectin. Pectin helps in lowering bad cholesterol and prevents atherosclerosis by helping in elimination of deposited cholesterol and clots. Controls blood sugar levels – This benefit of lady finger may be attributed to its fibre content. Eugenol a type of fibre, helps in slowing down digestion and absorption of sugar from the blood stream. Hence it helps in avoiding sugar spikes after meal and stabilizes the blood sugar levels. Its fibre further helps in lowering blood sugar levels.

Improves digestion – The fibre content of lady finger helps in better digestion, and regularization of bowels. Pectin swells up in the intestine and helps in easier elimination of waste from the intestine. People suffering from constipation benefit from regular consumption of  lady finger.

Improves immunity –  Another important benefit of lady finger is that it contains Vitamin C which helps in improving immunity.

Anemia – Lady finger contains iron and folate and Vitamin K, nutrients that help in treating and avoiding anaemia. Prevention of colon cancer – Like all other high fibre foods, lady finger too helps in prevention of colon cancer by keeping the digestive system intact and functioning properly.

 Improves eyesight – The Vitamin A and beta carotene present in lady finger may be helpful in improving eyesight.

Treatment of dandruff and lice – Okra is used as  home remedy for dandruff and lice. Cut okra horizontally and boil in water, add lemon to this water and use this water for rinsing hair.

As you can see that most of the benefits of lady finger are attributed to its rich fibre content. Hence dietitians advise everyone to eat as many veggies with your meal as possible.

Ref.http://www.dietburrp.com/benefits-of-lady-finger/

 Nick’s kitchen medical Disclaimer:

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

 

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Masaledar Lobiya Curry

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Blackeyed beans curry 5

Masaledar Black eyed pea /cow pea /
Lobiya Curry

The black-eyed pea, also known as the cow pea, is thought to have originated in North Africa, where it has been eaten for centuries. It may have been introduced into India as long as 3,000 years ago, and was also a staple of Greek and Roman diets. The peas were brought to the New World by Spanish explorers and African slaves. The earliest records are from 1674 when they were introduced to the West Indies. They have become a common food in the southern United States, where they are available dried, fresh, canned, and frozen. 

Prep time : Soaking the beans over night

Pressure Cooking time : 15 minutes

Cooking time : 30 minutes

 Recipe type: main dish

Cuisine: north Indian

Ingredients :

  • 1 cup lobia /black eyed beans
  • 1 tbsp ginger finely grated
  • 15 garlic flakes crushed
  • 2 medium sized onion chopped
  • 2 tbsp finely chopped coriander leaves
  • ½ tsp of fenugreek seeds
  • 3 medium size tomatoes chopped
  • a small pinch of cinnamon powder
  • 2 tsp coriander powder/dhania powder
  • ½ tsp cumin seeds
  • ½ tsp turmeric powder/haldi
  • 2 red chilies whole
  • 2 cloves
  • 5 cups of water
  • 4 tbsp oil
  • 1 tsp salt / or salt to taste
  • 1 small black cardamom powdered

Method :

Step 1.

Soak the lobia/ Black eyed beans overnight or for a few hours.

Step 2.

Now take the soaked lobia / Black eyed beans, four cups of water, salt and keep the pressure cooker on high flame till pressure is formed. After the pressure is formed cook on low flame for fifteen minutes switch off the stove, cool and check, beans will be soft.  Set aside with the cooking liquid.

Step 3.

While the lobia /black eyed beans are cooking, heat two table spoons of oil in a pan ,add onions and sauté on medium-low heat for about ten minutes until the onions are slightly golden brown add tomatoes,  grated ginger , crushed garlic and cook for 5-6 minutes switch off the stove, cool the fried onion,tomatoes and ginger , garlic.Grind into a smooth paste in a grinder. Keep the paste aside.

Step 4.

In a separate pan, heat the remaining one tbsp of oil, and add the cumin seeds, wait till cumin crackles, add fenugreek  seeds, black cardamom powder, cloves, cinnamon, dried red chillies.  Fry the spices in the oil for one or two minutes or so (over frying will change the taste) cool and then transfer into a mortar.  Grind into a coarse paste.

Step 5.

In a separate sauce pan, heat the remaining one tbsp of oil, add tomato, ginger , garlic , onion paste from step 3. Saute this paste for two minutes on medium flame, add coarsely ground spice paste to it along with turmeric, coriander powder, fry for one or two minutes.

Step 6.

Add the lobia / Black eyed beans with its water into the above fried masala in the saucepan.  Add a little more water if needed. Cover and bring to boil, then simmer for at least ten to fifteen minutes.

Step 7.

Serve hot , garnished with finely chopped Dhaniya / Coriander/ Cilantro leaves with Indian breads like Chapattis, parathas etc. and boiled rice.

 Possible Health Benefits of Black-eyed peas/ Cow peas / lobiya:

Black-eyed peas have so many health benefits here are a few of them:

  • Aids the digestive system and the colon: Due to its high fiber content it helps with elimination and keeps cancer at bay. Fiber is a nutrient that helps regulate your digestive system, and increasing your intake could help alleviate constipation and symptoms of irritable bowel syndrome. Fiber also helps keep your cholesterol levels healthy by preventing cholesterol from being absorbed into your bloodstream, which reduces your risk of developing heart disease. Additionally, high-fiber foods keep you feeling full, since they are digested slowly — which is important for weight control.
  • Good for the heart: It contains fiber, flavonoids no cholesterol and therefore is advantageous for the heart.
  • Good for the stomach: It helps with problems associated with the stomach, pancreas as well as spleen.
  • Helps in weight loss: Low in fat and calories makes them a nutritious accessory for a weight-loss diet plan. A diet which is lower in fat and calories can help you slim down, avoids putting on weight and safeguards you from numerous health problems, which includes cardiovascular disease, diabetes and also depressive disorders.
  • Helps with the bladder: It has been confirmed to be useful in reducing blockages or even discomfort related to urination problems.
  • Lowers cholesterol level: Cowpeas are well known because of their capability to reduce the plasma cholesterol within your body. This really is aided by them being recognized like an excellent method of obtaining proteins as well as dietary fibers, and it has a comparatively lower glycemic index.
  • Rich in anti-oxidants: The anti-oxidation property restricts the growth of the cancerous cells within the body.

Ref.https://godshealingplants.wordpress.com/2013/12/30/black-eyed-peas-health-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.

 

Mushroom Peas Curry

~ saanjhachullha ~ Leave a comment

Mater Mushroom

Green peas and mushrooms cooked to a delicious gravy.

Mushrooms, though classified as vegetables in the food world, are not technically plants. They belong to the fungi kingdom and although they are not vegetables, mushrooms provide several important nutrients. Mushrooms are naturally low in sodium, fat, cholesterol, and calories and have often been referred to as “functional foods.” In addition to providing basic nutrition, they help prevent chronic disease due to the presence of antioxidants and beneficial dietary fibers such as chitin and beta-glucans.

Preparation Time : 15-20 minutes

Cooking time : 15 minutes

Servings : 4

Cuisine: North Indian

Course: Main Course

Level Of Cooking: Easy

Ingredients:

  • 200 gms Button mushrooms , finely sliced
  • 1 cup green peas, fresh or frozen
  • 2 medium size Onions, cut into small pieces
  • 2 medium size Tomatoes
  • 8-9 Cashew nuts, finely powdered
  • 12 Peppercorns, finely powdered
  • 1/4 tsp Cinnamon powder
  • 3 Clove, powdered
  • 1 tsp Fennel / saunf seeds, powdered
  • 1 Green cardamom, finely powdered
  • 3 Green chillies
  • 1 tsp Ginger paste
  • 1 tsp Garlic paste
  • 1/4 tsp Red chilli powder
  • 1 level tsp Salt or to taste
  • 2 tbsp Olive Oil

Method:

Step 1.

Wash, clean and slice the mushrooms. In a pressure cooker, add sliced mushrooms and 1/4 cup of water. On a high flame, when full pressure is formed, switch off the stove. Once the pressure cooker cools down to room temperature, open the lid and keep the mushrooms aside.

Step 2.

In a pressure cooker take green peas add 1/4 cup of water. On a high flame once full pressure is formed, switch off the stove. When the pressure cooker cools down to room temperature, open the lid and keep the peas aside.

Step 3.

Cut each tomato in two halves. In a pressure cooker add the cut tomatoes and 1/4 cup of water. On a high flame when full pressure is formed, switch off the stove. When pressure cooker cools down to room temperature, open the lid and take out the tomatoes in a small bowl. Remove the skin from all four pieces with a fork and put them into a blender. Add finely chopped green chillies and cashew powder to it and blend the mix. Keep aside.

Step 4.

Cut the onions into small pieces. Put in the pressure cooker with 1/4 cup of water. On a high flame when full pressure is formed, switch off the stove. Once the pressure cooker cools down to room temperature, open the lid and take out the onions into a blender jar. Blend the onions in to a fine paste and keep  aside.

Step 5.

Heat oil in a wok/ pan / kadhai. Add green cardamom, cinnamon, black pepper, fennel / saunf powder and sauté lightly, till fragrant. Add the onion paste and sauté for 5-8 minutes on medium flame. Add ginger and garlic paste and sauté for a minute or so.

Step 6.

Add blanched tomatoes, cashew nut powder and green chillies paste. Cook for five to seven minutes on low heat. Add salt and red chili powder, mix well. Add 1 cup of water and bring it to a boil. To this, add the mushrooms, peas. Mix well and cook for another 5-7 minutes on low heat.

Step 7.

Serve hot with any Indian bread of your choice.

Possible health benefits of mushrooms:

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Countless studies have suggested that increasing consumption of naturally-grown foods like mushrooms decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, and overall lower weight.

Cancer: Mushrooms contain just as high an antioxidant capacity as carrots, tomatoes, green and red peppers, pumpkins, green beans, and zucchini.4

Selenium is a mineral that is not present in most fruits and vegetables but can be found in mushrooms. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.2

The vitamin D in mushrooms has also been shown to inhibit the growth of cancer cells by contributing to the regulation of the cell growth cycle. The folate in mushrooms plays an important role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.2

Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of grilled portabella mushrooms and one cup of stir-fried shiitake mushrooms both provide about 3 grams of fiber.

The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.

Heart health: The fiber, potassium and vitamin C content in mushrooms all contribute to cardiovascular health. Potassium and sodium work together in the body to help regulate blood pressure. Consuming mushrooms, which are high in potassium and low in sodium helps to lower blood pressure and decrease the risk of high blood pressure and cardiovascular diseases.

Additionally, an intake of 3 grams of beta-glucans per day can lower blood cholesterol levels by 5%.3

Immunity: Selenium has also been found to improve immune response to infection by stimulating production of killer T-cells. The beta-glucan fibers found in the cell walls of mushrooms stimulate the immune system to fight cancer cells and prevent tumors from forming.3

Weight management and satiety: Dietary fiber plays an important role in weight management by functioning as a “bulking agent” in the digestive system. Mushrooms contain two types of dietary fibers in their cell walls: beta-glucans and chitin which increase satiety and reduce appetite, making you feel fuller longer and thereby lowering your overall calorie intake.3

Ref.http://www.medicalnewstoday.com/articles/278858.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.

 

 

Stuffed Brinjals/Aubergines

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Brinjals stuffed NG

Stuffed brinjals /aubergines /egg plants

In this recipe ground nuts and sesame seeds and coconut gratings are used for making stuffed baby brinjals /aubergines /egg plants.

Prep time: 15 minutes

Cook time: 35 minutes

 Course: main

Cuisine: Maharashtra

Serves: 4

Ingredients :

  • 200 gms brinjals /aubergines /egg plants
  • 1 medium size onions, finely chopped
  • 1 tomato medium size, finely chopped
  • 1 cup water
  • 1 tsp salt or / salt to taste
  • 1/4 tsp asafoetida/hing
  • 3 tbsp oil
  • 2 tbsps Coriander leaves, finely chopped

For the filling

  • 1/4 cup peanuts, roasted
  • 1 tbsp sesame seeds
  • 3 tbsp fresh coconut, finely desiccated
  • 6 garlic cloves, finely chopped or crushed well
  • 1 tsp ginger, finely grated
  • 1/4 tsp haldi/ turmeric powder
  • 1/4 tsp Fenugreek /methi powder
  • 2/3 tsp red chili powder
  • 1tsp coriander powder/dhania powder
  • 1 medium size onions, finely chopped
  • 1tsp aamchoor / dry mango powder
  • ½ tsp cumin seeds, roasted and powdered

Method:

Step 1.

Wash the brinjals /aubergines /egg plants well, Slit the brinjals /aubergines /egg plants, lengthwise, into four, but leave the stems on, so the brinjals /aubergines /egg plants remain joined at the stem and soak in salted water for 20 minutes.

Step 2.

Dry roast the peanuts first, when they start to become light brown, add the sesame seeds followed by desiccated fresh coconut. Roast these ingredients till all of them are light brown. Switch off the stove.

Step 3.

When the coconut, peanuts and sesame seeds cool down, put in a grinder, add one finely chopped onion , ginger, garlic, grind to a smooth paste with little water. Take it out in a mixing bowl.

Step 4.

Add salt , jeera powder, dhania powder, garam masala powder, red chili powder , fenugreek /methi powder and turmeric powder to the ground masala paste and mix well.

Step 5.

Stuff each brinjal/aubergine /egg plant with this ground masala. Keep aside.

Step 6.

In a skillet /pan heat oil, add one finely chopped onion and fry them till they turn transparent.

Step 7.

Add the pureed tomato to the lightly fried onions and fry for 2-3 minutes. keep on stirring continuously Add the stuffed brinjals to the skillet / pan fry for few minutes. Add water, and cover and cook for 20-25 minutes.

Step 8.

Switch off the stove. Garnish with coriander leaves and serve hot with bajra / Millet flour rotis, rice or puris.

Possible health benefits of consuming eggplant:

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 the eggplant decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy and overall lower weight.

Heart health

The fiber, potassium, vitamin C, vitamin B-6, and phytonutrient content in eggplants all support heart health. According to the American Journal of Clinical Nutrition, eating foods containing flavonoids is affiliated with a lower risk of mortality from heart disease. Consuming even small quantities of flavonoid-rich foods may benefit human health.2

Several studies show that consumption of the flavonoids known as anthocyanins has played a major role in lowering risk of cardiovascular disease. One particular study revealed that those who consumed more than three servings of fruits and vegetables per week containing anthocyanins had 34% less risk of heart disease than those who consumed less. In another clinical study, researchers found that increased intake of anthocyanins was associated with significantly lower blood pressure.3

Blood cholesterol

Research on the effects of eggplant consumption in animal studies has shown that rabbits with high cholesterol that consumed eggplant juice displayed a significant decrease in weight and blood cholesterol levels.5

Laboratory analyses of the phenolic compounds in eggplant reveal that the vegetable contains significant amounts of chlorogenic acid, which is one of the most powerful free radical scavengers found in plants. Chlorogenic acid has been shown to decrease LDL levels, and also serves as an antimicrobial, antiviral, and anticarcinogenic agent.4

Cancer

Polyphenols in eggplant have been found to exhibit anti-cancer effects. Anthocyanins and chlorogenic acid function as antioxidants and anti-inflammatory compounds. They protect body cells from damage caused by free radicals and in turn prevent tumor growth and invasion and spread of cancer cells. They also stimulate detoxifying enzymes within cells and promote cancer cell death.3

Cognitive function

Findings from animal studies suggest that nasunin, an anthocyanin within eggplant skin, is a powerful antioxidant that protects the lipids comprising cell membranes in brain cells from free radical damage. It has also been proven to help facilitate the transport of nutrients into the cell and wastes out.6

Research has also shown that anthocyanins inhibit neuroinflammation and facilitate blood flow to the brain. This helps prevent age-related mental disorders and also improves memory.3

Weight management and satiety

Dietary fibers are commonly recognized as important factors in weight management and loss by functioning as “bulking agents” in the digestive system. These compounds increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake. Since eggplant is already low in calories, it makes a great part of a healthy, low-calorie diet.

Ref. http://www.medicalnewstoday.com/articles/279359.php

Matara/Dried White peas

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Matar white peas

White peas dried / sukha matar/ Matra- No onions no garlic recipe! Light and delicious matra served with warm kulchas is replicated at home!Matar kulcha is one of the popular street food of Delhi.

Cook time: 25 minutes

Course: snacks / brunch

Cuisine: Indian / North Indian

Serves: 6

Ingredients:

for the matar/white peas curry:

  • 1 cup, white peas dried / sukha matar
  • 2 cups water, for pressure cooking the peas
  • 1 tsp cumin seeds
  • ¼ tsp red chili powder
  • 1 tsp cumin seeds powder, roasted and powdered

Masala chutney:

  • 1 tsp cumin seeds
  • 1 tsp fennel seeds/saunf
  • 1/2 cup fresh mint leaves
  • 1/4 tsp of asafetida/hing
  • 1 black cardamom, seeds only
  • 1 tsp dry mango powder/amchur powder
  • 1 red chili
  • 1 1/2 tsp black salt/kala namak
  • 1/2 tsp black pepper powder
  • 1small lemon size tamarind, seedless
  • ¼ cup water for grinding

For garnishing:

  • 1 onion, medium size, finely chopped (Optional, do not use if no onion cooking required)
  • 1 tomato ,medium sized, finely chopped
  • 1 green chili, chopped
  • 1 tbsp ginger, finely grated
  • 1 lemon, small, cut in to small cubes
  • 1 tbsp coriander leaves , finely chopped

Method:

cooking the peas:

Step 1.

Clean, wash and soak the matar / dried white peas overnight.

Step 2.

Put soaked matar / dried white peas in the pressure cooker with 4 cups of water on high flame, the moment pressure is formed, reduce the heat to low flame for fifteen minutes.

Step 3.

Let the pressure cooker cool to room temperature, open the lid and take out the cooked peas in a bowl and keep aside.

preparing Masala chutney:

Step 3.

Grind all the ingredients, cumin seeds, fennel seeds/saunf, fresh mint leaves, of asafetida/hing, cardamom, seeds , dry mango powder/amchur powder, red chili, black salt / kala namak, black pepper powder, and tamarind with water to a smooth paste. keep aside.

preparing white peas curry:

Step 4.

In a pan, heat oil. On a high flame, add the cumin seeds, when it starts crackling remove the pan from stove.

Step 5.

Add the dry spices like chaat masala, roasted cumin powder, amchur powder and red chili powder. Stir and add the cooked matar to these masalas. Place the pan on the stove and heat the matar for 5 minutes, add the prepared masala chutney and mix well. Cook the matar or peas curry till masala is well blended, for about 2 minutes.

Step 6.

Serve hot the matar garnished with coriander leaves,onions, tomato, ginger and chilies squeeze some lemon juice on top and mix lightly with Kulcha.

Dried Peas Health Benefits :

Although dried peas belong to the same family of beans and legumes, they are classified in a separate group due to the preparation. The fully matured pea pods are dried to get dried peas. It is harder and starchier than that of fresh peas and can be readily used when fresh peas are not available. Dried peas are available in yellow, green, and red colors. Health benefits of dried peas are numerous due to their nutritional value.

Dried peas benefits are numerous owing to the presence of essential vitamins, minerals, and other nutrients.

They are packed with dietary fiber and are a good source of nutrients such as proteins, molybdenum, thiamin, folate, potassium, and phosphorus.  Half a cup of cooked dried peas provides:

  • 144 calories
  • 26 g carbohydrates
  • 10 g proteins
  • 10 g dietary fiber
  • 1 g fat
  • 2 mg sodium
  • 0 mg cholesterol
Some of the health benefits are as follows:
  • Since dried peas have high fiber content, they have a cholesterol lowering effect.
  • People with diabetes, hypoglycemia, or insulin resistance problems suffer from irregular glucose metabolism. Dried peas helps to maintain blood sugar levels as it slows down the burning process, thereby providing steady amounts of glucose to the blood.
  • A cup of dried peas provide 65.1% of the daily value of fiber, and the fiber helps to relieve constipation and prevent gastrointestinal disorders.
  • The isoflavones present in dried peas prevents health conditions like prostate and breast cancer.
  • Dried peas are good sources of iron and by eating a quarter cup of peas daily, one can meet 8% of his/her daily iron needs.
  • Other dried peas benefits include the lowering risk of heart disease. The ingredients folate and magnesium present in dried peas help to maintain the level of homocysteine and help to avert heart diseases.
  • Dried peas are rich in magnesium and potassium. The former helps to improve blood flow, and the latter helps to maintain blood pressure, thus lowering the chance of plaque buildup in blood vessels.
  • Sulfites that are commonly used in salads and processed foods cause headache and disorientation. Molybdenum present in dried peas play a vital role in detoxification of sulfites. One can obtain 196% of the daily value of molybdenum by consuming a cup of cooked dried peas.
  • Dried peas are also great protein snack with fiber that helps with weight loss. They will curb hunger pangs by keeping the blood sugar levels under control.

 

Ref. http://www.diethealthclub.com/therapeutic-value-of-different-foods/beans-and-legumes/dried-peas.html

 

 

Aloo Parwal Sabzi

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Parwal Vegetable    Parwal Aloo sabzi

Pointed gourd with Potatoes

Parwal is a seasonal vegetable and is available during summers till monsoon season. Parwal/Pointed Gourd/patal/potol is mainly used in North and East India specially in the states of Orissa and Bengal.The vegetable looks like tiny cucumbers, with tapering ends and it has faint, lighter green lines along its length. The skin is much harder than cucumber.

Recipe contributed by Mrs. Usha Mehta.

Cooking time:35 minutes
Level:medium
Cuisine:Indian
Course:Main
Serve:4

Ingredients:
  • 250 gms parvals, sliced in wedges
  • 3 potatoes medium size, sliced in wedges
  • 2 onions medium size, finely chopped
  • 2 tomatoes, medium size, sliced in wedges
  • 1 tsp ginger, finely grated
  • 1/2 tsp turmeric powder
  • 1 tsp dry mango powder/ amchoor
  • 2 green chilies , finely chopped
  • 1 tsp coriander powder
  • 2 tbsp coriander leaves, finely chopped for garnishing
  • 1 tsp cumin seeds
  • 1/4 tsp asafetida
  • 1 level tsp salt / or salt to taste
  • 1 tsp garam masala
  • 2 tbsp oil for cooking
Method :
Step 1.
Wash and slice the parwal in wedges (lengthwise). Keep aside.
Step 2.
In a pressure cooker put 2 cups of water and potatoes. Place the cooker on high flame, the moment full pressure is formed , reduce the heat to low flame and cook for 3 minutes. Switch off the stove. When pressure cooker cools down to room temperature, open the lid take out the potatoes, peel and slice in wedges length wise. Keep aside.
Step 3.
In a wok / kadahi/ or heavy bottom pan heat oil, add cumin seeds, when it starts crackling add asafetida/ Hing and fry for few seconds. Add chopped onions, sauté the onions till translucent add grated ginger, chilies, coriander powder, turmeric, sauté for few seconds more.
Step 4.
Add in the sliced wedges of parwal into the pan. Sprinkle salt, mix well cover and cook the parwals. Let it cook on low to medium flame until the parwal is half cooked.
Step 5.
Once the parwal is seventy percent cooked, add in the boiled potato wedges, and tomato wedges stir and cover the pan. Cook tomatoes, parwals and the potatoes until parwals are tender add .
Step 6.
Once the vegetables are softened, add in the amchoor / dry mango powder, and garam masala. Mix the vegetable very well. Stir fry for another minute and turn off the heat.
Step 7.
Stir fry for another minute and turn off the heat. Transfer the aloo parwal sabzi into a serving bowl.
Step 8.
Garnish with finly chopped coriander and Serve hot the Aloo Parwal Sabzi along with Dal of your choice and a bowl of hot rice or  chapattis.
Note: The parwals are added first, as it takes a little longer time to cook.
Health benefits of pointed gourd/ parwal:
Improves digestion
The green colored veggie parwal is loaded with good sum of fiber, which helps to promote proper digestion. It also helps to solve gastrointestinal and some problems related to the liver.
Treats constipation
The seeds present in the parwal vegetables help to ease stool and is recommended to reduce constipation problem.
Controls blood sugar and cholesterol
When you are eating parwal dish do not throw out the seeds out of it, they help to control blood sugar levels, which in turn lower the cholesterol in the body.
Aids in weight loss
The gourd vegetable pointed gourd has the property of low in calories. So, one can eat this vegetable based curries with no doubt to reduce their weight. It helps your stomach to feel fuller and controls the urge to eat.
Blood purifier
Another health benefit of consuming pointed gourd includes the purification of blood. According to Ayurveda painted gourd works effectively to regulate Kapha. It cleans our blood, tissues and thereby offering skin care as well.
Reduces flu
According to Ayurveda parwal has the capacity to boost your immunity. It is used like a medicine to treat flu, throat problems and high temperatures.
Fight with aging factors
As we age wrinkles and fine lines are most common visible signs on our face. Parwal with its rich source of antioxidants, vitamin A and C helps to fight with the free radical molecules which are promoting the aging signs.
These are the health benefits of consuming pointed gourd. So eat them and stay healthy and beautiful.
Ref. https://beautyhealthtips.in/health-benefits-pointed-gourd-parwal/

Black Chickpeas Curry

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Green chikpea curry dark.jpg 
Kaala chana or black chickpeas are cooked in a tasty recipe, kaal chana curry. An Indian spicy recipe of chickpeas cooked in a tasty onion based gravy. Relish with any Indian bread of your choice or rice.

Preparation Time: 15 minutes
Cooking Time: 25 minutes
Serves: 6

Ingredients:

  • 1 cup kala channa / black chickpeas, soaked overnight
  • 3 tomatoes, medium size, pureed
  • 1 tsp ginger, finely grated
  • 2onions , medium size, finely chopped
  • 3 cloves, powdered
  • 2 black cardamoms. peeled and seeds powdered
  • 15 cloves of garlic, make a paste
  • 1/2 tsp red chili powder
  • 1 tbsp coriander powder
  • 1/2 tsp turmeric powder
  • 3 tbsp oil
  • 2 tbsp Coriander, finely chopped

Method:

Step 1.

Soak the Kala chana/ black chickpeas overnight.

Step 2.

Now take the soaked Kala chana / black chickpeas, finely chopped onions, four cups of water, salt and keep the pressure cooker on high flame till pressure is formed. After the pressure is formed reduce the heat and cook on low flame for twenty five minutes switch off the stove. When the pressure cooker cools to room temperature, check, kala chanas/ black chickpeas will be soft.  Set aside with the liquid.

Step 3.

Heat two table spoons of oil in a pan ,add pureed tomatoes and sauté on medium-low heat for about five minutes add grated ginger, coriander powder, clove, black cardamom powder, turmeric, chili powder and garlic paste and sauté for 5-6 minutes.

Step 4.

Add the kala chana / black chickpeas with its water into the above fried masala.  Cover and bring to boil, then simmer for at least ten to fifteen minutes.

Step 5.

Serve hot , garnished with finely chopped Dhaniya / Coriander/ Cilantro leaves with any Indian breads of your choice or boiled white rice.
Health benefits of black chickpeas:

Aids in Weight Loss: Inclusion of fiber rich foods in your diet can greatly contribute to weight loss. Black chickpeas are rich in both soluble and insoluble fiber.
Cardiovascular Benefits: Black chickpeas contain a unique combination of antioxidants, anthocyanins, delphindin, cyanidin and petunidin as well as phytonutrients and ALA that maintain the health of blood vessels and prevent oxidative stress, thereby reducing the risk of heart disease. Black chickpeas contain considerable amounts of folate and magnesium. Folate lowers the homocysteine levels thus minimizing the risk of narrowing of arteries by plaque formation, blood clots, heart attacks and strokes.
Lowers Cholesterol: The soluble fiber in black chickpeas binds the bile acids and prevents them from being absorbed by the body, thus reducing cholesterol levels. Daily consumption of around ¾ cup of chickpeas helps to decrease LDL cholesterol and total cholesterol triglycerides. Moreover, the dietary fiber of black chick peas is superior to that found in other foods.
Stabilizes Blood Sugar and Low Glycemic Index (GI): The soluble fiber in black chickpeas controls the absorption and release of blood sugar. Moreover, chickpeas have low glycemic index of 28 to 32 which means that the carbohydrate in them is broken down and digested slowly. This aids in weight loss by controlling appetite. The low GI causes blood sugar to rise moderately and slowly leading to lower blood sugar levels. Consuming ½ a cup of black chickpeas a day is effective in controlling blood sugar in just a week.
Prevention of Diabetes: As already stated, the carbohydrates in legumes such as black chickpeas are digested slowly, thus reducing the blood sugar levels. This contributes to insulin resistance, thereby reducing the risk of getting type-2 diabetes.
Great Source of Iron: Being a rich source of iron, black chickpeas can prevent anemia and boost your energy levels.
Good Source of Protein for Vegetarians: Black chickpeas are an alternative source of protein for vegetarians as these legumes in combination with whole grain or whole wheat protein, provide significant amounts of protein which are comparable to that of meat and dairy as well as devoid of high calories or saturated fats.
Beneficial for Women: The phytonutrients called saponins act as antioxidants to reduce the risk of breast cancer, prevent osteoporosis.
Treatment of Digestive Disorders: Black chickpeas are rich in dietary fiber, 2/3rd of which comprises of insoluble fiber which is vital for maintaining the health of digestive tract. Reduces the risk of cancer, particularly colon cancer.
Skin Benefits of Black Chickpeas: Black chickpeas are rich in folates, dietary fiber, protein, carbohydrates, copper, iron and phosphorus and devoid of sodium and cholesterol. They can be beneficial to your skin in the many ways.
Promotes Hair Growth: Black chickpeas contain vitamin B6 and zinc. Both these minerals play an important role in building up the protein in hair, thereby strengthening your hair follicles and promoting hair growth.
Combats Hair Loss: The combination of vitamin A and zinc in black chickpeas are vital for hair health and deficiency of any one of these in the diet can cause dandruff and hair loss.
Treatment of Dandruff: In order to get rid of dandruff, you can mix 4 tablespoons of black chickpea flour in around 250 ml water and massage your hair with it for a couple of minutes before washing.
Prevents Graying of Hair: Black chickpeas are loaded with protein and manganese. Manganese prevents your hair from changing pigmentation i.e. graying of hair.

Ref. http://www.stylecraze.com/articles/benefits-of-black-chickpeas-for-skin-hair-and-health/

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.

Bathua Ki Poori Aur Aaloo Ki Subzi

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Palak PuriAloo tamater 3 Bathua Ki Poori Aur Aaloo Ki Subzi

Bathua/Chenopodium album has an earthy, mineral-rich, astringent salty taste comparable to spinach. Bathua /Chenopodium album is readily available during India’s winter months at elevations up to 4,700 meters. Some sources, such as the “Handbook on Herbs Cultivation and Processing,” also list the plant as a summer crop in irrigated areas.When buying bathua/ Chenopodium album, look for a slightly white, dusty coating—this is perfectly natural, and is a hallmark feature of the plant. The leaves lose this powdery residue upon maturity. If consuming raw, look for younger leaves. Otherwise, opt for firm, dense leaves with no obvious signs of wilt.

Hi friends ! Here is a healthy and delicious Combo meal for the Winter season you will love to have on your regular menu.

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Makes 20 –24 puris

Ingredients:

  • 2 cups whole wheat flower
  • 1 cup Bathua leaves, pureed
  • 1/2 tsp coriander powder
  • 2 Green chilies, fine paste
  • 1 cup water
  • 1/2 tsp cumin seed, roasted and powdered
  • 3 tbsp olive oil or / cooking oil of your choice
  • Oil for deep frying

Method:

Step 1.

In a bowl, mix together whole wheat flour, and salt, coriander powder, green chili paste, cumin seed powder , add Olive oil to the mixture, using fingers, mix in oil till it resembles bread crumbs. Add bathua /Chenopodium album leaf puree.

 Step 2.

Slowly add about half a cup of water or little more, just enough to form a firm/ stiff dough and knead till smooth. keep aside for 10 to 15 minutes.

Step 3.

Divide the dough into small lemon size, equal portions, and roll out into 3″ rounds on an oiled board.

Step 4.

 Heat the oil for deep frying, in a wok or kadhai, fry the puri one at a time, holding them under the oil on the first side until they puff. Turn and deep-fry the puris till they turn light golden brown in colour from both the sides.

Step 5.

Drain on absorbent paper kitchen towel lined plate, so that puris are dry, without excessive oil.

Step 6.

Serve hot, goes very well with Vegetable, potato stews / aloo sabzi etc.

Note : Bathu /Chenopodium album leaves can be pureed raw or  cooked in pressure cooker. In a pressure cooker take the Bathu /Chenopodium album leaves add a quarter cup of water , place the cooker on a high flame.The moment pressure is formed switch off the stove. When the cooker cools down to room temperature , open the lid and puree the Bathu /Chenopodium album leaves.

Ingredients for Aloo ki sabzi:

  • 4 potatoes medium size, boiled peeled and roughly mashed
  • 3 tomatoes medium size, finely chopped
  • 2 green Green chilies
  • 1/4 tsp red chili powder
  • 1 tsp coriander powder
  • 1/2 tsp cumin seeds
  • 1/4 tsp asafetida / hing
  • 1 tsp ginger, finely grated
  • 1 level tsp salt or / salt to taste
  • 2 tbsp coriander leaves, finely chopped

Method:

Step 1.
cut two potatoes into tiny cubes and roughly mash the other two potatoes and keep aside.

Step 2.

Grind tomatoes in a blender with green chili and ginger.

Step 3.

Heat oil in a pan. Add asafetida saute for few seconds, add cumin seeds. When cumin starts to crackle, reduce the heat to low flame.

Step 4.

Add salt, turmeric powder, coriander powder red chili powder and sauté for few minutes, add tomato puree mix well. Cook for 5-6 minutes or  until  the oil comes out.

Step 5.

Add in potatoes and mix. Add two and half cups of water mix well let it come to a boil, cook for 10 minutes on slow fire. Switch off the stove.

Step 6.

Garnish with fresh coriander leaves. Serve with hot Bathua pooris.

Note: Add a little salt to the oil to keep it from smoking. Always add the puri to the oil as soon as they’re made. Rolled and kept puris, tend to become a little dry and sometimes do not puff up properly.

Health benefits of Bathua/ Chenopodium album:

Many groups in India use bathua medicinally. According to the book, “Indian Medicinal Plants,” bathua acts as a laxative, anthelmintic for hookworms and roundworms, and as a blood purifier.

When prepared as an infusion, it manages hepatic disorders, spleen enlargement, biliousness, burns, and ulcers. The book, “Handbook on Herbs Cultivation and Processing” explains that that the ground plant mixed with alcohol is also applied topically to treat rheumatism and arthritis.

Bathua or Chenopodium album, also called Goosefoot, Lambs’ quarters and All Good is a plant whose leaves are used as a vegetable. Bathua has a lot of health benefits as well. It is very useful for those suffering from kidney stones. Take out the juice from tender leaves and stems by grinding them, Drink 10-15 ml of this mixed with water on empty stomach in the morning and then in the evening also for some days. It helps to break the stones and helps in their removal. Bathua is a brain food, removes urinary infections and promotes urine flow. It is useful for those suffering from arthritis. If there is swelling and pain steam heat some leaves and apply this as a hot poultice on the area. It will reduce swelling and pain. Bathua is also useful for internal swellings of stomach, intestine, liver, uterus etc.

In jaundice mix equal quantities of juice of bathua and giloy (tinosporia cordilolia). Take 25-30 ml of this mixture in the morning and evening for relief from jaundice.

For gout and high uric acid eat bathua vegetable regularly.

Ref. http://www.bubblews.com/news/1422605-health-benefits-of-bathua-or-chenopodium-album

Nick’s kitchen medical Disclaimer:

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

 

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Basic Lobiya Curry

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Black eyed beans curry New

Basic Lobia / black eyed beans/Cow peas

Black Eyed Bean is also known as lobia. This is a basic recipe, easy to prepare and very nutritious, very delicious and protein rich.

Prep time : Soaking the beans over night

Pressure Cooking time : 20 minutes

Cooking time : 35 minutes

 Recipe type: main dish

Cuisine: north Indian

Ingredients:

  • 1 cup Lobia / black eyed beans/Cow peas
  • 2 onions, medium size, finely chopped
  • 2 tomatoes , medium size, pureed
  • 2 green chilies, make a paste
  • 1 tsp cumin seeds
  • 2 tbsp coriander powder
  • 1 tbsp ginger paste
  • 1 tbsp garlic paste
  • 1/2 tsp turmeric powder
  • 1 level tsp salt or / salt to taste
  • 3 cups water
  • 2 tablespoons oil
  • 2 tbsp Coriander leaves, finely chopped

Method:

Step 1.

Wash and soak beans for two, three hours.

Step 2.

Heat the oil in pressure cooker on medium heat add cumin seeds crackle add onions. Fry the onions till light golden brown in colour.

Step 3.

Add the ginger, green chili paste, coriander powder, turmeric, and fry it for few seconds , add tomato puree, salt and cook on low flame for 8-10 minutes.

Step 4.

Add Lobia / black eyed beans/Cow peas and water close the pressure cooker. On high flame as pressure is formed turn the heat down to low and cook for 20 minutes.

Step 5.

Turn off the stove and wait until pressure has come down, open the pressure cooker lid. Black-eyed beans should be soft and tender.

Step 6.

Serve hot, garnished with fresh coriander leaves. Accompaniments any Indian bread of your choice or boiled white rice and potato Raita.

Note:Sour tomatoes give best results.

Possible Health benefits of Lobia / black eyed beans/Cow peas:

1. Subordinates cholesterol level

Lobia / black eyed beans/Cow peas are well known because of their capability to reduce the plasma cholesterol within your body. This really is aided by them being recognized like an excellent method of obtaining proteins as well as dietary fibers, and it has a comparatively lower glycemic index. Should the cholesterol level of the body just isn’t managed to the beneficial value, it might lead to serious side effects.

2. Rich anti-oxidants

This particular creamy white bean having a black eye is additionally recognized because of its function as high quality anti-oxidant. All of the types of Lobia / black eyed beans/Cow peas which include red, black and light brown ones, all are abundant with anti-oxidant qualities. The anti-oxidation property also guarantees curbing of the cancerous cells within the body.

3. Component of weight loss diets

Lobia / black eyed beans/Cow peas can verify as a good accessory for the weight loss diets due to various reasons. First it features a reduced power of sodium within it and therefore retains an ideal health level. Next this particular vegetable will become the reason behind minimal fat consumption and also resultantly aids weight reduction. Last although not the least, it includes totally no cholesterol, and therefore is advantageous for the heart too.

4. Great for diabetic conditions

Apart from the outlined health advantages, additionally it is verified to be effective at assisting diabetic problems. The fiber content of the veggie is both higher and in addition has become soluble, as a result it helps the body in subordinating the chance of diabetes. Flavonoids contained in Lobia / black eyed beans/Cow peas also defend against cardio vascular conditions.

5. Best for the stomach

This particular veggie is well known because of its optimistic effect of dealing with problems associated with the stomach, pancreas as well as spleen. In addition it has been confirmed to be useful in reducing blockages or even discomfort related to urination problems. Additionally, it calms the working of bowel in your body.

6. Low in Fat and Calories

Lobia / black eyed beans/Cow peas really are a low-fat as well as low-calorie food items, which makes them a nutritious accessory for a weight-loss diet plan. Canned types differ in content, yet a 1/2 cup of black-eyed peas is usually lower than 100 calories and has about 1 g of fat. A diet which is lower in fat and calories can help you slim down, avoids putting on weight and safeguards you from numerous health problems, which includes cardiovascular disease, diabetes and also depressive disorders.

 Ref.http://www.healthbenefitstimes.com/health-benefits-of-cowpeas/

Nick’s kitchen medical Disclaimer:

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

 

Pav Bhaji

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Pav Bhaji

Pav Bhaji

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

Prep time: 30 minutes

Cook time: 30 minutes

Course: Snack

Cuisine: Indian, Mumbai

Level Of Cooking: Easy

Serves: 6

Ingredients:

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

Method:

For the Bhaji:

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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

Step 5.

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

Step 6.

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

The buttered pavs:

Step 1.

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

For Serving:

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

How to serve:

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

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

Health Benefits of mixed vegetables:

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

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

Nick’s kitchen medical Disclaimer:

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

 

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Cucumber Sprouts Salad

~ saanjhachullha ~ Leave a comment

cucumber sprouts salad Pa

Hi friends ! as promised, one more delicious nutritious summer salad recipe! This is a simple healthy and yummy recipe .

Cooking Time: 5 minutes

Level: Easy

Course: Salad

Ingredients :

  • 1 cucumber, small
  • 1 tomato
  • 1/2 cup Green gram sprouts
  • 1 tbsp hung curd
  • 1 clove garlic, finely mashed
  • 2walnuts, broken into tiny pieces
  • 1/4 tsp mustard paste
  • 1/2 tsp sugar (optional)
  • 1/4 tsp black pepper powder
  • 1/2 tsp salt or / salt to taste

Method:

Step 1.

Steam the green gram sprouts with 1/4 tsp salt in a pressure cooker, the moment full pressure is formed switch off the stove. Let the cooker cool to room temperature, open the lid and remove the sprouts into a bowl.

Step 2.

Take the cucumber and peel off the skin, cut it into tiny cubes keep aside.

Step 3.

Take the tomato, slice the tomato vertically (from stem top to bottom) into four quarters. Use a sharp knife to carefully slice the seeds away from the tomato flesh. Discard the seeds. Cut the tomato quarters into tiny pieces.

Step 4.

Now add hung curd, cubed cucumber, cubed tomato, garlic paste, sugar, black pepper powder, mustard paste , remaining 1/4 tsp salt, to the steamed sprouts. Mix well and serve garnished with walnut pieces.

Note: Hung Curd is yogurt drained of all its water. Here’s how to make it at home.

Hung curd making at home:

Ingredients:

Curd

Method:

Take a sieve over a container, put the curd in it and let it drain till all the extra liquid had drained out from the curd and just a thick mass of curd cheese remains.

Health benefits of Cucumber

  • It is one of the very low calorie vegetables; provide just 15 calories per 100 g. It contains no saturated fats or cholesterol. Cucumber peel is a good source of dietary fiber that helps reduce constipation, and offers some protection against colon cancers by eliminating toxic compounds from the gut.
  • It is a very good source of potassium, an important intracellular electrolyte. 100 g of cucumber provides 147 mg of potassium but only 2 mg of sodium. Potassium is a heart friendly electrolyte helps bring a reduction in total blood pressure and heart rates by countering effects of sodium.
  • Cucumbers contains unique anti-oxidants in moderate ratios such as ß-carotene and a-carotene, vitamin-C, vitamin-A, zea-xanthin and lutein. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes. Their total antioxidant strength, measured in terms of oxygen radical absorbance capacity (ORAC value), is 214 µmol TE/100 g.
  • Cucumbers have mild diuretic property, which perhaps attributed to their free-water, and potassium and low sodium content. This helps in checking weight gain and high blood pressure.
  • They surprisingly have a high amount of vitamin K, provides about 17 µg of this vitamin per 100 g. Vitamin-K has been found to have a potential role in bone strength by promoting osteotrophic (bone mass building) activity. It also has established role in the treatment of Alzheimer’s disease patients by limiting neuronal damage in their brain.

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

Top 10  Health Benefits of Sprouts

  1. Sprouts develop immunity against various diseases.
  2. Sprouts are full of antioxidants that contend free radicals and act as a panacea for many diseases.
  3. Excellent source of vitamins and minerals.
  4.  The Starch  present in Sprouts converts into glucose, fructose and maltose thereby enhances the digestibility and thus make it the superb food.
  5. Quite useful in getting rid of addictions because these suited to drug addicted people.
  6. Nutrients percentage of Vitamin C, Iron, Riboflavin, Niacin and Phosphorous increase after sprouting.
  7. Fenugreek (Dana methi) with curative powers treats Diabetes Mellitus and Rheumatoid Arthritis.
  8. Gram sprout increases vigour and vitality.
  9. These are rejuvenating foods.
  10. Sprouts are fresh and entirely living food. They are easily digestible, assimilated easily and provide quick energy.

Ref.http://www.gyanunlimited.com/health/sprouts-the-panacea-for-life/669/

Benefits of Tomatoes

The beautifully sweet but brightly acidic flavor of a tomato picked fresh from the garden makes for a tasty treat. But in addition to their vibrancy and flavor, tomatoes—especially organic tomatoes—are packed with nutrition, including a variety of phytochemicals that boast a long list of health benefits.

Tomatoes are an excellent source of lutein, zeaxanthin, and vitamin C (which is most concentrated in the jelly-like substance that surrounds the seeds), as well as vitamins A, E, and the B vitamins, potassium, manganese, and phosphorus. Some lesser-known phytonutrients in tomatoes include:

  • Flavonols: rutin, kaempferol, and quercetin
  • Flavonones: naringenin and chalconaringenin
  • Hydroxycinnamic acids: caffeic acid, ferulic acid, and coumaric acid
  • Glycosides: esculeoside A
  • Fatty acid derivatives: 9-oxo-octadecadienoic acid

Tomatoes are also a particularly concentrated source of lycopene — a carotenoid antioxidant that gives fruits and vegetables like tomatoes and watermelon a pink or red color.

Lycopene’s antioxidant activity has long been suggested to be more powerful than other carotenoids such as beta-carotene, and research suggests it may significantly lower your risk for stroke and cancer.

It’s estimated that 85 percent of dietary lycopene in North Americans comes from tomato products such as tomato juice or tomato paste.3 In addition to lowering your risk for stroke, lycopene from tomatoes (including unsweetened organic tomato sauce) has also been deemed helpful in treating prostate cancer.

If you consume ketchup, choose organic ketchup as it’s been found to contain 57 percent more lycopene than conventional national brands.4 You should always store your tomatoes at room temperature; ideally, only store them in glass to reduce your BPA and phthalate exposure.

It would also be wise to cook any canned or bottled tomatoes as they tend to accumulate methanol very similar to aspartame. However, if you heat the tomatoes, the methanol is highly volatile and will boil away.

Ref.http://articles.mercola.com/sites/articles/archive/2014/10/20/summer-superfoods.aspx

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.

 

Gatte ki Sabzi

~ saanjhachullha ~ Leave a comment

Gatte ki sabzi

Dumpling Curry/ Gatte Ki Sabzi

Preparation tips:

Besan / gram flour is usually mixed with water, olive oil, yogurt or milk to make a paste that can be any consistency depending on the desired use. The paste is seasoned with any combination of parsley, cumin, coriander, turmeric, red chili, rosemary, onion or garlic. It’s traditionally cooked in a skillet to create a flat bread called socca or fried into fritters. Use a thick besan/ Gram flour batter to coat and fry vegetables or add small shrimps to a thin batter and fry them into appetizer-like pancakes.

Gattas/ Dumplings made with besan / gram flour dipped in a spicy gravy are absolutely delicious.

Serves: 5-6

Cook time: 40 minutes

Cuisine: India, Rajasthan

Course: Main

Ingredients:

For the Gattas/ Dumplings:

  • 1 cup besan / gram flour
  • 1/2 tsp turmeric powder
  • 1 tsp coriander powder
  • 1/2 tsp chili powder
  • 1/4 tsp asafetida / heeng
  • 3/4 tsp salt or / salt to taste
  • 1 tsp carom seed
  • 1 tsp ginger, grated fine
  • 1/2 tsp baking soda
  • 1/2 cup curd, whisked
  • Oil

 

For the gravy:

  • 1 onion big size, finely chopped
  • 2 tomatoes medium size, pureed
  • 2 Red chilies
  • 1/2 tsp cumin seed
  • 4-5  cloves
  • 1/4 tsp cinnamon
  • 12 cloves garlic, finely mashed
  • 2 tbsp oil
  • 1/2 tsp turmeric powder
  • 1/4 tsp chili powder
  • 3 tsp coriander powder
  • 1/4 tsp asafetida / heeng
  • 1 level tsp Salt or / salt to taste
  • 1 tbsp coriander leaves, finely chopped

Method:

For the Gattas/ Dumplings:

Step 1.

In a bowl mix the besan/ gram flour, turmeric, chili powder, coriander powder, asafetida powder, salt , carom seeds , baking soda and mix it together well for making the gattas/ Dumplings.

Step 2.

Add to this the ginger and knead the dough with curd, adding carefully the sufficient curd/ yogurt, to make a firm and smooth dough. Add one tsp of oil to the dough and knead again.

 

Step 3.

Divide the dough into equal portions and shape each portion of the dough into a 1/2 inch diameter roll.

Step 4.

In a wide large bowl add four cups of water and let it boil, once the water starts boiling, gently slide the rolls into the water and let the rolls cook for about 10-12 minutes on a high flame. Switch off the stove.

Step 5.

Take the gatta rolls out gently from the water in a tray and let them cool down. When the gatta/ Dumpling rolls are cooled to room temperature, cut each gatta/ Dumpling roll into 1/2 inch pieces.

Step 6.

After slicing the gatte’s/ Dumplings, heat the oil in a frying pan and deep fry the gattes/ Dumplings in two three batches. With frying, gate become more firm, crisper and get fully cooked. Keep the fried gatte/ Dumplings aside.
For the gravy:

Step 1.

In a pressure cooker put the tomatoes ( cutting each tomato into two halves) with one cup of water on high flame, the moment pressure is formed switch off the stove. When cooker cooled to room temperature, open the lid take out the tomato halves, peel and remove the tomato skin. Grind the tomatoes into a smooth puree and set aside.

Step 2.
In a grinder make onion paste. Now for making the gravy, heat a pan, add two tsp oil, add cumin seeds, when cumin starts crackling add heeng fry for few seconds, add cloves, cinnamon, and add onion paste, garlic paste and sauté on medium flame for 7-8 minutes . Add the tomato puree and let it cook on slow flame till gets thickened .

Step 3.
Now add the powdered spices like turmeric, dhania powder, red chili powder and salt. Now add half cup of water and add the fried gatte’s and mix gently. Reduce the heat to low flame and add the whisked curd. Once you see the oil coming up to the surface switch off the stove.

Step 4.

Serve hot garnished with coriander leaves. A good accompaniment with boiled rice/ white rice or any Indian bread of your choice!

 

 

Nutrient Facts for Besan Flour/ Gram flour:

Besan flour, or gram flour, may not sound familiar until you hear its third name: chickpea flour. The characteristic nutty flavor from finely ground chickpeas gives besan flour the ability to create tasty, simple breads that stand on their own with few ingredients. It also stands above wheat flour in protein and folate content.

Basics:

Besan flour is naturally higher in protein than wheat-based flours. One-half cup contains 10 grams of protein, compared to 8 grams in whole-grain wheat flour and just 6 grams in white flour. One-half cup of besan flour has 178 calories and 3 grams of total fat. Even though that’s double the fat of whole-wheat flour, 70 percent of the fat in besan flour comes from healthy unsaturated fats that can lower cholesterol. The same portion has 5 grams of fiber.

Vitamins:

One-half cup of besan flour has 201 micrograms of folate, compared to 26 micrograms in whole-wheat flour and 182 micrograms in enriched white flour. If you consumed an entire half-cup of besan flour, you’d get 50 percent of the recommended daily intake of folate. This important vitamin is critical for the production of proteins and genetic material. In this role, folate is especially important during periods of rapid growth. When taken before and during pregnancy, it helps prevent birth defects of the brain and spinal cord. The same portion of besan flour is a good source of thiamin and vitamin B-6. Thiamin converts food into energy, while vitamin B-6 is needed for the synthesis of red blood cells and the neurotransmitter serotonin that regulates appetite and mood.

Minerals:

Besan flour delivers a boost of iron, magnesium and phosphorus. Well known for its role carrying oxygen, iron also functions as an antioxidant and it’s needed for the production of collagen. Magnesium causes muscles to relax, which helps maintain vascular health and regulates blood pressure. Phosphorus combines with calcium to form the primary compound used to build bones. It also carries lipids through the body and activates enzymes that produce energy. One-half cup of besan flour has 2 milligrams of iron, 76 milligrams of magnesium and 146 milligrams of phosphorus.

 

Gluten Free

Besan flour doesn’t contain gluten, so it makes a good substitute for wheat flour in gluten-free diets. Depending on the food you’re making, the bean taste may not create the best result. Try mixing besan flour with white rice flour, making sure that the total amount is the same that’s called for in the recipe. You’ll probably need to adjust the fluids to create the same consistency achieved with wheat flour. If you’re making yeast dough, you’ll need to add about 1 teaspoon of guar or xanthan gum for every 1 cup of flour so that the yeast can rise.

Ref. http://healthyeating.sfgate.com/nutrient-besan-flour-3167.html

Shalgam ki Sabzi/Turnip

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 Shalgam ki sabzi 1

Turnip curry /Shalgam ki sabzi simply delicious!

Prep time: 10 minutes

Cooking time: 25 minutes

Course: Main

Level: Easy

Serves: 4

Ingredients:

  • 500 gm Shalgam /turnips, washed, peeled and chopped into tiny cubes
  • 2 tomatoes medium size, finely chopped
  • 3 medium size onions, finely chopped
  • 1 tsp ginger, finely grated
  • 12 cloves of garlic, mashed well
  • 2 green chilies , finely chopped
  • 1 tsp sugar
  • 1 tsp Cumin, roasted and powdered
  • 2 tsp Coriander powder
  • 1/2 tsp turmeric powder
  • 1 cup water
  • 2 tbsp olive oil / mustard oil
  • 2/3 tsp Salt or / salt to taste
  • 2 tbsp Coriander leaves, finely chopped

Method:

Step 1.

In a pressure cooker heat the oil add the chopped green chillies, grated ginger and  garlic paste fry for half a minute.

Step 2.

Add the chopped onions and saute for five minutes or till the onions are lightly browned on medium flame.

Step 3.

Add pureed tomatoes, salt, turmeric, cumin and coriander powder. Fry on low flame for 5-7 minutes.

Step 4.

Add the turnip cubes and mix , add water and stir well. Close the cooker lid and on high flame, the moment pressure is formed reduce the heat and cook on low flame for about 10 minutes.

Step 5.

When pressure comes down open the cooker add the sugar and mixing the cooked turnips mash them.

Step 6.

Cook for a few minutes. Serve hot garnished with finely chopped coriander leaves with tandoori roti or any Indian bread of your choice! Dals / lentils and Raitas are good accompaniments.

 

Turnips, Scientific name: Brassica rapa (Rapifera Group) are nutritious root vegetables sought after in a variety of cuisines across Europe, Asia, and Eastern American regions. It is one of the cool-season vegetables belonging within the broad Brassicaceae family, which also includes cabbage, kale, brussels-sprouts, etc. The roots have been cultivated as staple food during ancient Greek and Roman periods. Although, its bulbous root which is widely popular, it is its top fresh greens rather more nutritious, several times richer in vitamins, minerals, and antioxidants.

Health benefits of turnips:

  • Turnips are very low calorie root vegetables; contains only 28 calories per 100 g. However, they are very good source of anti-oxidants, minerals, vitamins and dietary fiber.
  • Fresh roots are indeed one of the vegetables rich in vitamin C; provide about 21mg or 35% of DRA of vitamin C per 100 g. Vitamin-C is a powerful water-soluble anti-oxidant required by the body for synthesis of collagen. It also helps the body scavenge harmful free radicals, prevents from cancers, inflammation, and helps boost immunity.
  • Turnip greens indeed are the storehouse of many vital nutrients; contain certain minerals and vitamins several fold more than that in the roots. The greens are very rich in antioxidants like vitamin A, vitamin C, carotenoid, xanthin, and lutein. In addition, the leafy-tops are an excellent source of vitamin K.
  • In addition, its top greens are also a very good source of B-complex group of vitamins such as folates, riboflavin, pyridoxine, pantothenic acid and thiamin.
  • Furher, the fresh greens are also excellent sources of important minerals like calcium, copper, iron and manganese.

 

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

Tomato Paneer

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tomato paneer 3

Hi friends! Cottage cheeses chunks in tomato gravy with mild spices, tossed together in olive oil.

Preparation Time : 10 minutes

Cooking time : 25 minutes

Servings : 6

Cuisine: North Indian

Course: Main Course

Level Of Cooking: Easy

Ingredients :

  • 250 grams Paneer /cottage cheese
  • 8 medium size tomatoes, pureed
  • 1/2 cup Fresh cream
  • 1 tsp Cumin seeds
  • 1/4 tsp Asafoetida / heeng
  • 2 green chillies , made into paste
  • 1/2 tsp turmeric powder
  • 1/2 nutmeg / jayaphal, powdered
  • 1tsp Sugar
  • 1/2 tsp Garam masala
  • 8 green cardamoms , powdered
  • 1 tsp or /Salt to taste
  • 2 tbsp Olive oil

Method :

Step 1

Cut paneer/cottage cheese into small cubes fry the cubes in a non stick pan lightly. Cut tomatoes and puree in the blender, keep aside.

Step 2

In a non stick pan heat oil, add asafoetida fry till slightly pink, put cumin seeds when it starts crackling add turmeric powder, nutmeg powder, sugar, salt and mix well sauté for a minute.

Step 3

Add tomato puree, green chilli paste, and mix well bring it to a boil. Lower the heat and cook till the oil surfaces.

Step 4

Add cottage cheese pieces and fresh cream. Sprinkle cardamom powder, mix well. Let the mixture come to boil. Switch off the stove. Serve hot with any Indian bread of your choice.

Note: After adding cream do not cook for long period, over cooking alters the texture and taste of the dish. Nutmeg goes well with certain types of savory dishes like cheese dishes etc.

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. Cheese is nutritious food made mostly from the milk of cows but also other mammals, including sheep, goats, buffalo, reindeer, camels and yaks. The milk is curdled using some combination of rennet (or rennet substitutes) and acidification.Bacteria acidify the milk and play a role in defining the texture and flavour of most cheeses. There are hundreds of types of cheese.

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.

 

Methi Matar

~ saanjhachullha ~ Leave a comment

Methi mutter 1.jpg

Methi Mutter- fresh fenugreek / methi leaves with green peas

Alternate Names: Fenugreek is also known as Methya (in Marathi), menthya (in Kannada), Vendayam (in Tamil), Menthulu (in Telugu), Uluva (in Malayalam) , Uluhaal ( in Sinhalese), Methi ( (In Oriya,Bangla, Punjabi, Urdu and Hindi). In Persian it is Shanbalîleh, and in Arabic its name is Hilbeh. Cooking: 45 minutes

Hi friends! Delicious treat for your next get-together, a party favorite!

 

Course: Main

Serves: 4

Cuisine: North Indian

Ingredients:

  • 1 cup fresh green peas
  • 2 cups fresh fenugreek / methi leaves, finely chopped
  • 2 tomatoes, medium size, blanched and chopped
  • 1 onion medium size, finely chopped
  • 1/2 tsp cumin seeds
  • 1/2 tsp black pepper powder
  • 1/2 cup malai/fresh cream
  • 9 cashew nuts
  • 1 tsp poppy seeds / khuskhus, soaked in 1/4 cup water
  • 1 1/4 tsp salt or / salt to taste
  • 1/2 tsp sugar
  • 2 tbsp Olive oil
  • For the paste:
  • 1 onion, medium size
  • 2 green chilies
  • 1tsp ginger, finely grated
  • 4 cloves garlic

Method:

Step 1.

Wash very well in cold water and cut finely fenugreek / methi leaves in a bowl.

Step 2.

Soak for half an hour the finely chopped Fenugreek / Methi leaves in one cup of water, add 1/4 tsp salt and 1/2 tsp sugar to it . Strain the fenugreek / methi leaves and squeeze extra water from fenugreek / methi leaves and keep aside.

Step 3.

In a pressure cooker take green peas add 1/4 cup of water. On a high flame when full pressure is formed, switch off the stove. When pressure cooker cools down to room temperature, open the lid and keep the peas aside.

Step 4.

Take 1 onion, finely chopped, 2 green chilies, chopped, 1tsp ginger 4 cloves garlic and 1/4 cup water in a blender and make a fine paste. Keep aside.

Step 5.

Blanche tomatoes, and after removing the skin chop finely and keep aside.

Step 6.

Make a fine paste of soaked poppy seeds / khuskhus seeds and cashew nuts, keep aside

Step 7.

Heat a tbsp of oil in a kadahi / wok / or frying pan, add the fenugreek / methi leaves and sauté on medium flame for 2-3 minutes till slightly glossy. Switch off the stove and remove the fenugreek / methi leaves in a bowl and keep aside.

Step 8.

Heat the remaining one tbsp oil in a pan, add the cumin seeds, when cumin starts crackling add one finely chopped onion and sauté till the onions are transparent. Add onion, ginger, garlic, green chilies paste to it and sauté for seven to eight minutes on medium flame, stirring continuously.

Step 9.

Add chopped tomatoes, freshly ground pepper powder mix well. Cook for five minutes more.
Add the boiled green peas and fenugreek / methi leaves sauté for two minutes.

Step 10.

Add cashew nut and poppy seeds paste and cook for 3-4 minutes.

Step 11.

Reduce flame, add cream/ malai , stirring continuously add salt mix well. Switch off the stove.

Step 12.

Serve hot with any Indian bread of your choice.

Health benefits of Methi / Fenugreek leaves:

In the Eastern cultures, especially India, fenugreek leaves are more widely used as compared to seeds primarily due to its immense nutritional benefits. While the seeds of this plant are used for only for the flavor, the leaves have herb nutrition value in them. So, when we talk about the benefits of fenugreek we are particularly referring to its greener parts.

Fenugreek leaves are basically a kind of green leafy vegetables unless you dry them for storage (kasuri methi). So they will give you all the goodness associated with green vegetables.

The fresh leaves of the Methi plant have a slightly bitter under taste and can be cooked just like we cook spinach. It is a very good source of iron. That is why fenugreek, both its seeds and leaves are considered medicinal for curing anemia. In fact, even if you follow standard medicine, patients with low hemoglobin count are usually put on a diet of fenugreek and other vegetables like spinach and lettuce.

Fenugreek has herb nutrition in it. If you crush the fresh leaves of Fenugreek or make a glass of juice out of them, it could be the perfect health drink to control the hormonal level of insulin in the blood. Fenugreek is a kind of similar to bitter gourd when we consider the bitter taste and properties of regulating insulin. It is a must note point for diabetics.

Fenugreek could give competition to Spinach as a rich source of vitamin K. Commonly spinach is the traditional answer to all your vitamin K needs but fenugreek has almost as much or more of this vital nutrient.

It is a very good source of roughage because is basically comprised of leaves. It will fulfill your body’s fiber requirements abundantly. Traditionally methi or fenugreek is supposed to be very beneficial to people who have a persistent problem of constipation.

Surprisingly, fenugreek is also a great source of protein and nicotinic acid. These nutrients lend benefits of fenugreek that are specific to hair. It foster hair growth and is good for the general health and shine of hair.

In spite of so many benefits people sometimes don’t prefer to eat fenugreek because of its bitterness, especially in the dried form when the concentration of the bitterness increases. The solution is to either eat it fresh or add the dried leaves to foods like dals, curries or mix it or knead the flour to make tasty methi parathas! Either ways the benefits of fenugreek as a nutritional bonanza need to be utilized to the fullest.
Ref. http://www.boldsky.com/health/nutrition/2011/benefits-fenugreek-leaves-130911.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.

Mongre ki Subzi/Radish Pods

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Radish podsMoongre ki sabzi

Moongre ki Subzi / Radish Pods

In North India radish pods are known as moongre. They are sold in bundles and are crunchy. The pods can be eaten raw or cooked. If you love sharp flavours you will like this sabzi. We used to make a chutney by grinding the pods with green chilies and mixing in salt and thick yoghurt. We can make salads also with Radish pods.

Radish pods are crunchy and full of flavor. Podding radishes (Raphanus caudatus) are like other radishes in that they need cool weather for top flavor and very cool soil (as soon as it can be worked) for best growth. But, podding radishes tolerate heat better than root radishes when temperatures soar.

Radish pods begin to form in 40 to 50 days, lower ones ripening first. Pick the teardrop-shaped pods when they are tender, before they become fibrous. The 4- to-12-inch long pods are most crisp and flavorful when about pencil-thick.Pod colors range from green to green mottled with lavender to purple. The purple ones are the spiciest.

Ingredients:

  • 250gm Radish pods / Mogre ki phali
  • 2 medium size Onions, finely chopped
  • 2 medium size Potatoes
  • 2 medium size tomatoes, pureed
  • 15 cloves of garlic, well mashed
  • 1 tsp ginger, finely grated
  • 3 tbsp refined Mustard oil
  • 1/4 tsp Asafetida / heeng
  • 1/2 tsp Cumin seed
  • 1/2 tsp Turmeric Powder
  • 1 tbsp Coriander Powder
  • 1/2 tsp Red Chili Powder
  • 1 level tsp Salt or / salt to taste
  • 1 table spoon Green coriander, finely chopped

Method:

Step 1.

Wash the Moongre / Radish pods. Remove top and bottom ends of each pod. Cut into 1″ long pieces and keep aside.

Step 2.

Wash, peel and cube the potatoes and keep aside.

Step 3.

Take a heavy bottom pan / wok / or kadahi heat the oil add the cumin seeds . When cumin seed start crackling add asafetida / heeng, fry till it is light pink in colour.

Step 4.

Add onions and sauté till light golden in colour, add garlic and ginger and fry for one or two minutes more. Add the pureed tomatoes, salt, turmeric, chili and coriander powder. Stir and cook till the tomatoes are well cooked and the oil begins to surface.

Step 5.

Add the cut Moongre / Radish pods and potato cubes. Cover and cook on low flame stirring at regular intervals till potatoes are tender, about 15 to 20 minutes.

Step 6.

Serve with any Indian bread of your choice and lentil / dal, Raitas of your choice.

 

Health benefits of Radish pods / Moongre:

The pods are crunchy additions to that first spring salad and fast-to-grow pickle material. Packed with Vitamin C, podding radishes also offer plenty of other low-cal, high-fiber nutrients.

 

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.

Tomato Macaroni pasta

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tomato Macroni.jpg

Tomato Macaroni pasta

Tomato macaroni is a delicious and simple Indian way of enjoying macaroni with few select spices and fresh tomatoes and onions . The boiled macaroni is tossed with onion, tomato, and served hot, with garlic bread. It is a fusion cooking.

Main Ingredients: Macaroni, tomatoes, onions

Cuisine: Fusion, Indian / Italian

Course: Noodles and Pastas

Cooking Level :Easy

Preparation Time: 25-30 minutes

Cooking Time: 15 minutes

Serves: 2

Ingredients:

  • 200 gms shell macaroni
  • 5 ripe big sized tomatoes / 1/2 kg tomatoes
  • 4 medium sized onion, finely chopped
  • 1 tsp Oregano
  • 1/2 tbsp Chili Flakes (optional)
  • 3 cup milk
  • 3 tbsp all purpose flour / Maida
  • 25 gms butter
  • 4 cubes processed cheese, finely grated
  • 11/2 tsp salt or / salt to taste
  • 1/2 tsp black pepper powder
  • 1/2 tsp chili powder
  • 1 tbsp Tomato ketchup
  • 1/4 cup Olive oil

Method :

Step 1.

In a sauce pan boil 500 ml water, 1 tbsp oil (because of the oil the macaroni doesn’t stick together after boiling), when the water starts boiling, add macaroni, let it boil for 3-4 minutes (macaroni is approx. 90% cooked). drain and keep the macaroni aside.

Step 2.

Heat oil in a heavy bottom pan, add finely chopped onions, sauté the onions till light golden in colour.

Step 3.

Add pureed tomatoes, chili powder , salt and cook till tomatoes are well cooked (approx. 10-15 minutes on low flame) and well blended.

For white sauce:

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

Step 4.

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

Step 5.

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

Step 6.

Add chili flakes, Oregano , add tomato ketchup cook for few minutes more. Fold in boiled macaroni gently and add prepared white sauce, mix well till gets blended well . Switch off the stove.

Step 7.

Serve hot the delicious pasta with garlic bread or potato fingers!

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.

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.

Egg Rolls

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Ingredients:

  • 3 eggs
  • 1 tablespoon milk
  • 1 tablespoon tomatoes, finely chopped
  • 1 tbsp Mushrooms, finely chopped
  • 1 tablespoon onion, finely chopped
  • 1 tablespoon coriander/ Cilantro, finely chopped
  • 1 green chili, finely chopped
  • 1/2 tsp Salt or / Salt to taste
  • 1/4 tsp pepper

Method:

Step 1.

Crack the eggs into a mixing bowl and add in milk and salt. Whisk till well blended.

Step 2.

And add in tomatoes, onion, mushrooms, coriander leaves and pepper and mix it well.

Step 3.

Heat a non stick frying pan, lightly spray with oil or put a tea spoon of cooking oil in the pan. Pour in the pan half of the egg mixture and cook it over low heat until half done.

Step 4.

Roll omelet half way up to the middle, add little oil in the pan, each time you roll up. Add in one fourth egg mixture to the side of unrolled omelet, and cook until half done. Roll again half way up and keep the egg roll to the center of the pan. Pout in the remaining egg mixture and cook until half done, and finally roll fully.

Step 5.

Remove the egg roll to a chopping board. To avoid breaking the egg roll, let it cool a bit before cutting.

Step 6.

Slice the egg roll into two inch pieces and serve.

Note: It’s simple , quick , healthy and easy to make recipe. Everyone can make it ! to make it even more easy to handle, two smaller rolls can be made, instead of one.

Aloo Curry

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Aloo tamater 3  Puri

(Aloo sabzi with Puris)

Prep time: 20 minutes

Cook time: 10 minutes

Total time: 30 minutes

Recipe type: main

Cuisine: North Indian

Serves: 2-3

Ingredients:

  • 4 medium size potatoes , boiled, peeled and cut into small cubes
  • 2 medium tomatoes/tamatar
  • 1 tsp cumin seeds/jeera
  • 1/2 tsp red chili powder
  • 1/4 tsp turmeric powder
  • 1/4 tsp asafetida / heeng
  • 1 tbsp ginger, finely chopped
  • 2 cups water
  • 1 tbsp Olive oil
  • 1 tbsp coriander leaves, finely chopped for garnishing

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. Cool the cooker to room temperature, open the lid take out the potatoes, peel and cut into small cubes three potatoes. Mash coarsely the fourth potato and Keep aside.

Step 2.

Heat the oil or ghee in a pan add the cumin seeds, when it starts spluttering, add asafetida. Fry for few seconds till asafetida turns light pink.

Step 3.

Add the tomatoes and saute till they become soft and you see the oil leaving the sides.

Step 4.

Add cubed and mashed potatoes, red chili powder, chopped ginger, salt and two cups of water stir. Mashed potato is added to help in thickening the gravy.

Step 5.

Let the curry cook for 7-8 minutes or more on a medium flame, till it thickens slightly.

Step 6.

Garnish with coriander leaves, serve hot, with puris.

 

Health benefits of Aaloo (Potato)

Contrary to the popular belief that potatoes should be avoided because they are rich in starch, medical reports today claim that potatoes should be consumed as they help in enriching the body with essential nutrients. Potatoes are rich in phytochemicals which help in fighting against respiratory diseases, cardiovascular ailments and several types of cancer.

People suffering from high blood pressure should consume potatoes. Potato contains a compound known as kukoamine which helps in lowering blood pressure.

Potato is rich in vitamin B6 which aids in building and repairing body cells. This vitamin leads to the production of enzymes in the body, which in turn leads to chemical reactions which cause cell repairs. Apart from repairing of human body and brain cells, this nutrient is responsible for the production of the molecule amine in the human body, which helps in transmissions between different nerves of the human nervous system.

Potatoes are highly effective in relieving high blood pressure caused due to tension, indigestion, nature of food and several other reasons. The fiber content is known for lowering cholesterol and improving the functioning of insulin in the body, thereby lowering blood pressure.

The fiber content of potato helps in lowering plasma cholesterol and triglyceride concentration in the human body.

Potato contains large quantities of starch which helps to improve insulin sensitivity and glucose tolerance.

Potatoes make an ideal food for people who are lean and thin. With mounds of carbohydrates and proteins, they help in promoting weight gain.

Easy to digest, potatoes help in facilitating the digestion process, especially for people who cannot digest hard food but require energy, such as patients and babies.

Potatoes have vitamin C, vitamin B-complex, potassium, magnesium, phosphorus and zinc in significant amounts which are beneficial for the skin. They are great for curing pimples, spots, burns and even help in softening and cleaning the skin, particularly around elbows, back of the palms, and so on.

The vitamin C content in potatoes is helpful for preventing the dreaded deficiency disease scurvy and its symptoms, like cracked lip corners, spongy and bleeding gums, and frequent viral infections.

Potatoes have essential nutrients that help in providing relief to rheumatism due to the high starch or carbohydrate content that increases weight and reverses the effects of this disorder.

Ref.http://nutrition.indobase.com/articles/potato-nutrition.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.

 

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.

 

Black-eyed beans salad

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Black-eyed beans/ Lobiya  salad is colorful and delicious salad, with freshly prepared dressing for a tangy flavor. This is a protein rich easy to make salad.

Serves: 6

Ingredients:

  • 1 cup black-eyed beans/ lobhia
  • 1 medium size boiled potato, peeled and cut into very small cubes
  • 1 green pepper / Simla mirch finely cut
  • 100 gms Paneer / Cottage cheese
  • 2 medium size tomatoes seeded and finely chopped , Slice the tomato vertically (from stem top to bottom) into four quarters. Use a sharp knife to carefully slice the seeds away from the tomato flesh. Discard the seeds.
  • 1 cucumber cut finely
  • 1 level tsp salt
  • 1 tbsp finely cut fresh mint leaves
  • 1 tbsp oil

for Salad Dressing:

  • 2 tbsp Virgin olive oil
  • 1 1/2 tbsp lemon juice
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp cumin seed, roasted and powdered

Method:

Step 1.

Wash and soak the black-eyed beans/ lobiya over night.

Step 2.

Pressure cook the black-eyed beans/ lobiya with salt and water on full flame, as the pressure forms, reduce to low flame for twenty minutes. Switch off the stove, let it cool naturally. In a strainer, strain the lobiya and keep aside in a mixing bowl.

Step 3.

Take a kadhai / wok heat the oil on medium flame. Add boiled black-eyed beans, Paneer/ Cottage cheese and potatoes. Stir-fry for few minutes. Switch off the stove, cool the mixture to room temperature.

Step 4.

Add to fried black-eyed beans, paneer and potatoes, cut tomatoes , cucumber and green pepper, mix well.

Step 5.

Mix all the salad dressing ingredients together. Add the salad dressing to the salad and mix well.

Step 6.

Garnish with the finely cut fresh coriander/ dhaniya leaves, Serve with main course.

Possible Health benefits of black eyed beans:

As Black eyed beans/ Lobiya are fiber rich, they help in keeping the digestive system healthy. The beans have no cholesterol. Black eyed beans/ Lobiya are beneficial for heart as they contain the required fiber, necessary flavonoids and as they are low in calories and fat, make a good ingredient of a weight loss diet plan. This legume is rich in antioxidants. Antioxidants are known to fight free radical damage in the body and protect from cancer.

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

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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.

 

 

Tomato Soup

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Tomato soup G

Hi friends ! Whether you refer to a tomato as a fruit or a vegetable, there is no doubt that a tomato is a nutrient-dense, super-food that most people should be eating more of.The tomato has been referred to as a “functional food,” a food that goes beyond providing just basic nutrition, additionally preventing chronic disease and delivering other health benefits, due to beneficial phytochemicals such as lycopene. Here is a simple yet delicious recipe of tomato soup.

Servings: 4

Preparation time: 10 minutes

Cooking time: 10-15 minutes

Ingredients: 

    • 8  medium size tomatoes- chopped (into four quarters each)
    • 1 medium size onion ,finely chopped /or 1 cup chopped onion
    • 2 carrots, finely chopped / or grated
    • 4 cloves of garlic , finely chopped
    • 1/2 ” piece ginger ,finely grated
    • 1/4 tsp black pepper powder
    • 1 tsp sugar
    • 2 tsp salt or /to taste
    • 4 cups of water

To garnish:

    • 2 tsp fresh cream for garnishing

Method: 

Step 1.

In the pressure cooker take halved tomatoes, carrot ,onions, garlic, ginger with 4 cups of water close the lid and place the cooker on high flame.The moment full pressure is formed switch off the stove.

Step 2.

Let the pressure cooker cooled down to room temperature,open the lid and strain the the tomatoes and vegetables with a strainer.Keep the strained soup in a mixing bowl aside.

Step 3.

Remove the tomato skins with a fork from the strained vegetables and blend all the vegetables in a blender.

Step 4.

Put the blended vegetable mix through soup strainer in to the strained soup, mix well.

Step 5.

Bring to a boil again, and then simmer. Add salt, sugar and black pepper. Simmer for another 5 minutes.

Step 6.

Pour the soup in bowls, and garnish with the cream. Serve the croutons on the side.

Health benefits of Tomatoes:

Recent developments on the health benefits of tomatoes from MNT news

A tomato-rich diet may reduce breast cancer risk, study shows.

Risk of breast cancer for postmenopausal women may reduce with a tomato-rich diet, after a study showed the diet increased levels of adiponectin – a fat and blood sugar regulator.

Soy And Tomato Combination May Help Prevent Prostate Cancer.

Men who consume plenty of soy and tomato combinations probably have a much lower risk of developing prostate cancer compared to those who don’t.

Tomato extract ‘improves blood vessel function’ in CVD patients

Results of a study published in the journal PLOS One, revealed that CVD patients who received lycopene supplementation showed improved blood vessel response to acetylcholine, compared with healthy volunteers, which indicated normalized endothelial function.

Ref.http://www.medicalnewstoday.com/articles/273031.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.

 

Basic Tomato chutney

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DSC01902

Tomato chutney-1

Hi Friends! Here is the recipe of spicy, tangy and flavorful tomato chutney  Tomato chutney you will enjoy with idli, dosas.

Prep time: 10 minutes

Cook time: 12-15 minutes

Cuisine: South Indian

Serves: 3-4

Ingredients :

  • 3 medium size onions
  • 3 medium size tomatoes
  • 1 tsp urad dal/ husked black gram dal
  • 1 red chili
  • 1/4 tsp of asafetida / hing
  • 1 small marble size tamarind ( without seeds, soaked in 1/4 cup of water for 1 hour)
  • 1 tbsp Olive oil
  • 1/2 tsp low sodium salt / or salt as required
  • 1/2 tsp mustard seeds
  • Few fresh curry leaves
  • 1/4 cup water or as required for grinding the chutney(if required to run the grinder)

Instructions:

Step 1.

Peel, wash and chop the onions , keep aside. Chop washed tomatoes and keep them aside.

Step 2.

Take a pan heat the oil add the urad dal and when it starts to change colour, add asafetida , red chili. Fry for few more minutes till the urad dal becomes golden.

Step 3.

Add the onions and sauté till golden, add the tomatoes ,and salt. Cover and cook till the tomatoes become soft, and are cooked.

Step 4.

Cool the onion tomato mixture, add the seedless tamarind and grind in the grinder. Add water if required for grinding.

Take out the chutney in a serving bowl.

For tempering:

Heat a pan with a tea spoon of oil, put mustard seeds. When mustard starts crackling add few curry leaves. Switch off the heat and spread the tempering on the tomato chutney.

This chutney goes very well with idli, dosas or vadas.

The Health Benefits of Eating Cooked Tomato :

Cooked tomato products can be many different things, including stewed tomatoes, tomato paste, tomato sauce and ketchup. Tomatoes fall into the category of red and orange vegetables, and the Dietary Guidelines for Americans 2010 recommends people eat more of them. While there are plenty of nutritious components in tomatoes, recent research has focused on specific phytochemicals such as lycopene, which occurs at higher levels in cooked tomatoes than in any other food.

Tomato Nutrition

Tomatoes are a low-calorie food, with only 33 calories in a large tomato. Tomatoes are high in vitamins C, A and K. They also contain high levels of potassium and manganese. Tomatoes are also a good source of fiber, which helps keep the digestive tract healthy by increasing stool bulk and preventing constipation. While cooking often reduces the levels of vitamins in tomatoes, some of these beneficial components remain intact. The tomato skins contain fiber and nutrients as well, so cooked tomato products with the skin are better than those without it.

Lycopene and Health

One of the most beneficial components in the tomato isn’t a vitamin or mineral, but the phytochemical lycopene. This compound, which gives tomatoes their distinctive red color, acts as an antioxidant in the body. Consuming high levels of lycopene can lower the risk of heart disease and certain types of cancer. Cooking tomatoes for two minutes, a quarter-hour and a half-hour boosts the lycopene levels in tomatoes by 6, 17 and 35 percent, respectively, according to research published in the “Journal of Agriculture and Food Chemistry” in May 2002.

Cholesterol-Lowering Properties

A Meta-Analysis published in the April 2011 issue of “Maturitas” found that cooked tomato products could lower cholesterol at levels comparable to prescribed statins. Doses of 25 mg of lycopene a day lowered cholesterol levels by about 10 percent, according to the research. Getting this much lycopene from fresh tomatoes can be difficult, but it is easy to get this amount from tomato sauce or other cooked tomato products.

Nick’s kitchen medical Disclaimer:

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

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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.