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The reason for the cutlets being healthy is because they are not deep fried and many vegetables are used raw. So eat healthy and stay fit!!! Also a great treat for children who don’t eat vegetables.
Ingredients:
>Vegetables
- 2 medium sized Potatoes – boiled and mashed
- 1 medium sized Onion – finely chopped
- ½ cup frozen or fresh Green Peas
- 1 medium sized Carrot - grated
- 1 medium sized Beetroot – grated
>Masala Powders
- 2 tsp coriander seeds powder / dhania
- 2 tsp cumin/jeera powder
- 1 tsp turmeric/haldi powder
- 1½ tsp red chili powder
- 2-3 tsp garam masala (many grounded Indian spices- Available in Indian store)
>Other required Ingredients
- 1 cup bread crumbs powder
- 2 tbsp Semolina/Coarse wheat flour/ sooji/rawa
- 2 tsp ginger-garlic paste
- 1 tbsp lemon juice
- Fresh Coriander leaves – finely chopped
- Salt to taste
- Oil
Time Required: 30 mins
Method:
- Take mashed potatoes in a large and deep bowl.
- Add rest of the vegetables, ginger-garlic paste, haldi, dhania powder, jeera powder, red chili powder, garam masala powder, lemon juice and mix up well.
- Then add coriander leaves and salt as per taste. Now make small balls out of the mixture.You can give any shape as you wish.
- Roll the balls into bread crumbs powder and sooji. Gently press the balls and place in a non-stick pan.
- Spread little oil and allow the cutlet to shallow fry.
- Flip the cutlet and repeat the same step.
- Shallow fry both the sides till they turn golden brown.
Serving: Drain on paper napkin to observe the oil if any and then serve hot with tomato sauce.
Variations: You can use any vegetables of your liking. Like French Beans, Cauliflower, Spinach, etc. Just boil the vegetables, allow them to cool and then follow the recipe.
As you all know, beetroot has many health benefits and usually i prepare beetroot curry/ palya, in salad, beetroot juice and even beetroot laddo. This time thought to prepare something different or new. Here is my version of Healthy Kootu/gravy.
Ingredients:
- Beetroot - chopped 2 cups
- Moong dal /Pasi Paruppu/ Split Mung Bean - 1/2 cup
- Turmeric powder
- Salt
>for Masala Ingredients:
- Tuvar dal / pigeon peas- 1 tsp
- Dhaniya / Coriander seeds - 2 tsp
- urud dal / White Lentils- 1 tsp
- Black pepper - 3 seeds
- cumin seeds - 1 tsp
- Whole Red chili - 2 to 3 nos.
- Grated coconut - 1/4 cup
>for Seasoning:
- Mustard Seeds - 2 tsps.
- Curry Leaves - few
- Pinch of Hing/ asafoetida
- Oil - 1 tbsp
Time Required: 20 mins
Method:
1. Set the moong dal and beetroot in a separate vessel cook them in a pressure cooker for 3 whistles.
2. Chop the boiled beetroots into small pieces
3. Fry the above masala ingredients in little clarified butter/ghee/oil, cool them for 5 mins. then grind and keep it aside. (You can store this powder for next time usage also.)
4. Heat the pan with 2 tsp of oil add the mustard seeds allow them to splatter
5. Add curry leaves and hing and fry for 1 min. add the moong dal and 1 cup of water, turmeric powder, salt and mix nicely to bring them in liquid consistency
6. Add the boiled beetroot and the ground masala mixture and cook for a little while to mix uniformly.
Serving: Serve hot with rice/ roti / chapatis.
Variation: Instead of beetroot you can use vegetables like cabbage and snake gourd.
Ingredients:
- Kacha Kela/ Raw Banana - 2
- Green Chilies - 2
- Coconut Grated 1/4 cup
- Lemon juice - 2 tbsp
- Fresh Coriander Leaves
- Pinch of Hing/Asafetida
- Salt
> For Seasoning:
- Mustard Seeds - 1 tsp
- Urud Dal/White Lentils - 1/2 tsp (grown in Indian subcontinent- Available in
Indian Store)
- Few Curry Leaves
- Oil for fry
Time Required: 20 mins
Method:
- Boil the kacha kela / raw banana in a pressure cooker up to 2 whistles. Cool them for 30 to 40 mins. Then remove the skin and grate (before cooling if you grate it will be soggy)
- Heat 1 tbsp of oil in a non stick pan add mustard seeds when it splutter add urad dal, Add the green chilies and curry leaves and fry them for 2 mins then add the grated banana, salt, pinch of hing and mix nicely & cook for 2 more mins.
- For more taste squeeze lemon juice and garnish with grated coconut & coriander leaves
Serving: This sabzi goes well with Sambar/Rasam Rice
Step 1: Wash and rinse the moong seeds/Mung bean thoroughly and soak the seeds in adequate water. Let the seeds soak overnight
Step 2: Next day morning the seeds volume will increase in size. They become bulky and pulpy.
Step 3: Strain the water and rinse the beans and transfer the moong to a muslin cloth or a large mesh type strainer.
Step 4: The mung bean start sprouting after about 7-8 hrs.
Step 5: Sprouts can be preserved in a refrigerator and can be used whenever required
Indian traditional dessert made with rice, rich creamy and milk.
Ingredients:
- 4 cups Milk
- 1 cup raw Rice
- 3 cups Sugar (apprx.)
- 1 cup heavy whipping cream
- 1 tbsp Ghee
- Dry fruits (Cashews, Raisins, Pistachios, Almonds etc) - chopped
- 1 tsp Cardamom powder (optional)
Time Required: 20 mins
Method:
Wash and soak rice for about ½ an hour. Drain the water and then grind rice to form a coarse paste.
Heat ghee in a thick bottom pan and fry the chopped dry fruits. Now boil milk, add sugar and rice paste to it. Boil until it thickens. Then add cream. Add cardamom powder (optional).
Chill this in refrigerator and serve chilled.
tcode: 6JHS87FRR5H5
Ingredients:
- Bunch of Methi/ Fenugreek leaves
- 1tsp mustard seeds
- 1tsp jeera/cumin seeds
- 1tsp haldi/turmeric powder
- ¾ cup besan/ Chickpea Flour
- 2 tsp red chili powder
- 2 tsp jaggery chunks (Indian Sweetener from sugar cane juice - available in India)
- ½ cup water
- Oil
- 1 tsp sugar
- Salt to taste
Time Required: 15 mins
Method:
- Wash methi leaves and then drain the water. Chop the leaves, don’t chop it too finely.
- Heat oil in a pan, add mustard, cumin seeds allow to splutter. Then add Methi leaves cook for 2 mins
- Add red chili powder, turmeric powder and then some water and few chunks of jaggery. Then add roasted besan/chickpea flour
- To avoid lumps add besan with one hand and stir continuously with the other hand. When besan is mixed uniformly, close the pan with its lid and allow cooking on low heat for 5 – 6 mins.
Ingredients:
- 2 cups puffed rice (murmura)
- 1/2 cup chopped onions
- 1/2 cup chopped tomato
- 4 tbsp Sweet Chutney (made from Dates and Tamarind)
- 2 tbsp Green spicy Chutney (made from Mint and coriander leaves)
- 1 tsp black salt or chaat masala
- 1/2 tbsp lemon juice
- salt to taste
For Garnishing
- 1/2 cup Sev or Farsan / (Indian Fried Snacks - available in Indian store)
- 10 Papadi (crushed) / (Indian Fried Snacks - available in Indian store)
- 1 tsp grated raw mango
- roasted peanuts
- finely chopped coriander Leaves
Time Required: 10 mins
Method:
- Take a large bowl add the puffed rice, then chopped onions tomatoes, lemon juice and chutneys.
- You can vary the sweet and spicy chutney as per your taste buds.
- Then add the crushed papadis, sev/farsan , raw mango, roasted peanuts and chopped coriander leaves, mix well.
- Serve immediately.
Ingredients:
For Grinding:
1 cup Mint leaves (Pudina leaves)
1 cup Fresh coriander leaves
2-3 green chilies
Ginger- small piece
For Masala Powders:
2 tbsp - PaniPuri Masala Powder(mixture of many Indian spices) available in Indian store
2 tbsp lemon juice
1 tsp sugar
salt to taste
coriander leaves for garnishing
Method:
Step 01) Grind the above mentioned ingredients smoothly
Step 02) Strain the mixture through a sieve and then mix with 2 cups of chilled water
Step 03) Add pani puri masala powder, lemon juice and sugar and stir it thoroughly
Step 04) Refrigerate it. More chilling enhance the tastes of the water. Always try to make the water one day before.
Ingredients:
10 to 12 nos. of Khajur/Dates
Olive size Imli / Tamarind
2 tbsp Jaggery powder (Indian sweetener made from sugar cane juice) available in Indian store
1 tsp Jeera powder/Cumin seeds Powder
1 tsp Saunf powder / Fennel Seeds Powder
1 tsp Red Chili powder
1 tsp Black Salt or Chaat Masala
Salt to taste
Method:
Step 01) De seed the Dates and Tamarind and soak in water for about 10 mins
Step 02) Cook dates and tamarind together by adding 1 cup of water in a heavy bottom pan
Step 03) Once it becomes soft add cumin seeds powder, fennel seeds powder, black salt/chaat masala and red chili powder.
Step 04) Add salt and jaggery powder. Stir well and cook till the mixture thickens.
Keep aside to cool down.
Step 05) Then blend it in a mixer and store it in a dry air tight container. Refrigerate and use as required.
I always think what to have for evening snack something very healthy.... Dahi misal chaat hot & sour flavor/chatpata snack gave me the answer. In language of Marathi and Hindi "dahi" means curd and "misal" in marathi means mixture. Mixture of boiled pulses, onion, tomato, fried snacks and spices are mixed in curd to bring the hot and sour flavor. This snack is very healthy, crunchy delicious in mix of all tastes and fills your heart as well as stomach!
Ingredients:
1 cup - Boiled Pulses
1 cup - curd / Yogurt
1/4 cup - Chopped Tomato
1/4 cup - chopped Onion
Coriander leaves for Garnishing
>Masala Powders:
3 tsp - chaat masala (mixture of many Indian spices)
1 tsp - Red Chili Powder
1/4 tsp - turmeric powder
1/2 tsp - Salt
>For seasoning:
1 tsp - Mustard Seeds
1 tsp - udrud dal / White Lentils (grown in Indian subcontinent- Available in Indian Store)
3 tsp Oil for seasoning
>For Toppings:
Sev/ Bhujia ( Indian fried snacks - available in Indian Store)
Potato chips
Tortilla chips
(Any snacks which ever existing at home :)
Method:
1. Soak the pulses for about 3 hrs and then cook them in pressure cooker for 3 whistles. (If you forgot to soak the pulses 4 to 5 whistles
2. In a medium flame heat a pan add 1 tbsp of oil, add the seeds and allow them to crackle
3. Add all above mentioned masalas together in a seasoning oil and fry them for 1 min. ( This gives a nice color & taste to the chaat)
4. Add onion saute till turns in to golden brown
5. Add the tomatoes fry them for 1 min
6. Add the cooked pulses and 1 cup of water mix nicely & cook for 2 mins. And switch off the gas
7. Take a bowl add 2 scoops of pulses gravy, and layer them with some raw chopped onion and tomato, curd, and add any of the topping snacks and garnish with fresh coriander leaves
8. Serve this healthy, very filling, tasty guilt free snack at any time.
Recipe in Video format.
