Tag Archives: healthy

Spinach Rasam | Soppina Saaru | Mossappu

I had been to a friend’s place couple days back and she asked me to join her for lunch on the spur. She dished up this yummy Soppina (Greens) Saaru (Rasam) right before me and when I got to taste it during lunch, I instantaneously fell in love with it. Since I happened to watch her prepare the dish, I knew how it was made; however I did modify mine a little to make it even more protein-packed. Its fairly simple to make, so Im supposing even a novice would find this easy to dish up. Alright, let me cut right to the chase now. Here we go -

Ingredients:

  • Spinach (or any other green) – 2 bunches (cleaned and chopped)
  • Tor Dal – 1/2 measure
  • Moong Dal – 1/4 measure
  • Masoor Dal – 1/4 measure (if not using moong and/or masoor, substitute with equal quantity of Tor Dal)
  • Onions – 3 nos (medium sized; minced/grated)
  • Tomatoes – 4 nos (medium sized; minced/grated)
  • Garlic – 5-6 pods (grated)
  • Curry leaves – a sprig (finely chopped)
  • Rasam powder – 1 tsp
  • Turmeric powder – a pinch
  • Salt – to taste
  • Mustard seeds – 1 tsp
  • Asafoetida – a pinch
  • Ghee – 1 tsp

Procedure:

  • Pressure cook all 3 dals along with the finely chopped spinach (all together) and set aside.
  • In a wok, heat the ghee and pop the mustard seeds. Add the asafoetida.
  • Add the minced/grated onions and garlic. Saute on a medium flame and cook till tender.
  • Add the minced/grated tomatoes, turmeric powder. Cook on a medium flame.
  • Add rasam powder, curry leaves and salt. Continue to cook till you have a mushy gravy.
  • Mash and add the cooked dal-spinach mixture. You may want to add some warm water to adjust the consistency to that of ‘Dhaal’.
  • Adjust salt and allow to boil on a low flame, till it forms a frothy layer on the top.
  • Serve piping-hot with rice. Finger-licking good! :D

Shailaja, if you’re reading this, thanks so much for the yummy lunch! Loved it!

And thank you Amma for the lovely ladle collection from your trip! :D

Gobi Masaledaar

After the tangy-sweet Gojju last night, I wanted something hot n’ spicy to tickle my taste buds tonight. And since I have spoken so much just yesterday, let me get straight to the recipe :D

I think I overdid the coriander garnishing; nonetheless, here’s the picture -

Ingredients:

  • Gobi (Cauliflower) – 1 no (medium sized; cleaned and cut into medium sized florets)
  • Onions – 4 nos (minced/grated)
  • Tomatoes – 4 nos (minced/grated)
  • Ginger – 1″ piece (finely grated)
  • Garlic – 4-5 pods (finely chopped)
  • Green Chillies – 3-4 nos (slit into halves)
  • Jeera/Cumin seeds – 1 tsp
  • Bay leaf – 1 no (cut into smaller pieces)
  • Red Chilly Powder – 1 tsp
  • Garam Masala – 1/2 tsp
  • Jeera Powder – 1/4 tsp
  • Dhaniya (Coriander) Powder – 1/4 tsp
  • Turmeric Powder – 1/4 tsp
  • Coriander/Cilantro – a spring, finely chopped
  • Salt – to taste
  • Cooking Oil – 3 tsps

Procedure:

  • Heat the oil in a wok, add the jeera and allow to splutter.
  • Add the bay leaves and fry for a minute.
  • Add the onions, ginger and garlic and saute till tender and the fat separates.
  • Add the tomatoes, turmeric, salt, red chilly powder, garam masala, jeera powder and the dhaniya powder. Stir fry till the fat separates.
  • Add the gobi and the green chillies. Saute over high heat for a minute, till the gobi pieces look glossy and are well coated with the gravy.
  • Lower the flame; cover the wok and cook till done. You may want to add a little warm water at this stage if the gravy thickens sooner than the gobi is fully cooked.
  • Garnish with coriander and serve hot with rotis.

Moong lentil Dosa

This is another of Daddy’s big-hit dosa variations, another version of his vegetarian omelette. The first one is here. Very sumptuous breakfast, and totally enriched with proteins. The best part is, you can make the dosas instantaneously after grinding the batter. Now, how cool is that! This is a must-try.

Ingredients:

Soak for 6-8 hours (or overnight):

  • Moong lentils – 1 1/2 measures (I let my moong sprout for 2-3 days before making the batter to double the benefit of proteins)
  • Rice – 1/2 measure
  • Fenugreek (methi) seeds – 1 tsp (soak with rice)
  • Urad Dal – 1/4 measure

Others:

  • Ginger – 1″ piece
  • Green Chillies – 6 nos (or alter to suit your taste)
  • Onions – 3-4 nos (medium sized, finely chopped)
  • Salt – to taste

Procedure:

  • Grind the Rice + Methi mixture.
  • Add the urad dal and grind for some time till it is finely ground.
  • Lastly, add the moong lentils, ginger and green chillies. Grind till batter is smooth and transfer to a deep bowl. (Since I used a grinder, I did it this way; if using a mixer to grind your batter, grind steps 1-3 separately and mix together once done).
  • Take a small portion of the batter, i.e, as much as your would require then and add the salt and finely chopped onions. Any extra batter can be stored in an air-tight container in the refrigerator. Add the required salt and chopped onions just before making the dosas, to avoid the pungent taste of onions spreading through the batter.
  • Using a deep ladle, pour the readied batter onto a tawa/griddle and cook both sides on a medium flame.
  • Your yummy vegetarian omlettes are ready to be devoured! Goes best with tomato ketchup/hot and sweet chilli sauce.

Creamy Corn-Onion-Barley Soup

The minute I saw the post for the Monthly Mingle for Soups on Meeta’s lovely site, I knew I was gonna be a part of it. Added to it, we had gorged on some really rich food over the weekend and me and hubby were on a guilt trip since this morning…we wanted to bring down the guilt and what best to do it with than some healthy soup?!! Two birds in one stone I say! ;)

I learnt this recipe from my Husband’s Aunt sometime back. Thank you Bhama Aunty! The original recipe did not have barley in it. However, I added it since Im an ardent lover of Barley, simply because of its health benefits. Feel free to try this out either with or without the barley.

Ingredients:

  • American sweet corn kernels (off the cob) – 1 cup (cooked with salt, till soft and cooled)
  • Onions – 2 nos (medium sized, julienned)
  • Garlic – 5-6 pods (vary to suit your taste)
  • Barley – 3 tbsps (coarsely powdered)
  • Milk (optional) – 1/2 cup (need not use if making a vegan version)
  • Fresh Cream (optional) – 2 tsps (need not use if making a vegan version)
  • Cooking Oil – 1 tsp
  • Water – 2 cups
  • Pepper powder – to taste
  • Salt – to taste

Procedure:

  • Sauté the onions and garlic with oil on a low flame, till the onions are cooked well and tender. Allow to cool.
  • In the meanwhile, boil the coarsely powdered barley with 2 cups of water on a low flame. Since barley has a starchy composition, the result is a thick and starchy, milky liquid. (It should not have lumps).
  • Now, blend together the cooked corn kernels, sautéed onions and garlic in a mixer, to form a smooth paste.
  • Once the barley has cooked, add the corn-onion-garlic mixture to the barley. Stir well.
  • Add the milk and fresh cream. If you are making a vegan version, you could skip this step.
  • Allow the soup to boil on a low flame for 10-15 minutes.
  • Garnish with fresh cream, and serve hot with bread/soup sticks! I served mine with Methi (fenugreek) flavoured bread sticks and it was simply yummy! :D

This soup finds its way to Monthly Mingle – Soups, conceptualized by Meeta and hosted this month by Harini of Tongue Ticklers.

Thank you Meeta and Harini for giving us all an opportunity to mingle! :)

Corn Bhel

If you have sweet corn kernels handy at home, you can fix this no-fuss, refreshing snack in a jiffy! I usually eye-ball the quantities of the ingredients, but I managed to quantify it for you all ;)

Ingredients:

  • American Sweet corn (shelled) – 4 cups (cooked with salt till soft – I did mine in the microwave)
  • Onions – 2 to 3 nos (medium sized, finely chopped)
  • Tomatoes – 3 nos (medium sized, finely chopped)
  • Potatoes (optional) – 2 nos (medium sized, cubed to small pieces and cooked with salt till soft)
  • Coriander/Cilantro – a sprig, finely chopped
  • Pepper powder – 1/2 tsp
  • Jeera powder – 1 tsp
  • Amchur powder – 1/2 tsp
  • Kala Namak – 2 tsps
  • Chat powder – 2 tsps
  • Sugar (optional) – 1 tsp (preferably powdered)
  • Lime juice – 1 tsp
  • Salt – to taste

For Garnishing:

  • Bhujia Sev – 1 cup (for garnishing)
  • Coriander/Cilantro – a small sprig, finely chopped

Procedure:

  • Mix together all the main ingredients.
  • Keep in the refrigerator for about 10-15 minutes.
  • Garnish with sev and finely chopped coriander.
  • Serve chilled. Dig in for a lip-smacking, healthy snack!

Moong Kichdi

Cook-curry Nook completed one month today! The response from everyone around me and other fellow bloggers has been overwhelming and really encouraging! Thanks everyone :-D

This morning, I dished up some healthy, protein-packed and easy-to-make breakfast. Thought I’ll put it up for you all to try out.

Ingredients:

  • Moong lentils – 2 cups (soak overnight; pressure cook till soft next morning)
  • Green Chillies – 3 nos (slit into half)
  • Grated coconut – 3 tbsps
  • Lime juice – 2 tbsps
  • Water – as required
  • Urad Dal – 1 tsp
  • Mustard Seeds – 1/2 tsp
  • Asafoetida – a pinch
  • Cooking Oil – 1/2 tsp

Serves: 2 persons.

Procedure:

  • In a wok, heat the oil and make a tempering with the asafoetida, mustard seeds and urad dal.
  • Once the mustard seeds have popped and the urad dal has turned golden brown, add the slit green chillies and fry for half a minute.
  • Add the cooked moong lentils.
  • Add some water to adjust the consistency. Cook on a medium flame for 5 minutes till it has the consistency of Pongal/Kichdi.
  • Remove from flame, add the dash of lime juice. Stir well.
  • Garnish with grated coconut and serve hot!