8 healthy khichdi recipes

Feeling under the weather? There is nothing better than khichri to nourish your body and warm your heart. This Indian comfort food is a preparation of rice and lentils. For me, this one-pot dish is a wholesome and healthy complete meal. I always make it with a plethora of vegetables depending on my mood. Many variations exist and each household has its own beloved concoction and blend of flavors. Some are rich with a texture like biryani/pulao, while some are soupy textured and smooth kind of like risotto. The concept of the British dish kedgeree came from this. Besides being a one-pot, easy to make, wholesome dish, khichri is a cost-effective way to feed a number of mouths while cleaning up your pantry of all the left-overs. There are no rules and you can add anything you have at hand. Using a pressure cooker I can literally have a meal on the table from start to finish in 20 minutes.

I love all the different combinations of flavors and textures that khichri has to offer. The pulao style panchdal khichri, the softer bisi bele bhaat and Pongal, or the textured sabutdana and bajra khichri - they are all delish and wholesome. But my fave has always been the split urad dal khichri with leafy greens (especially spinach and methi). There is something super gratifying about this combo and with a dollop of ghee and red chili pickle, I am literally in heaven.
In Kumaon, split urad dal khichri is the (must make) dish for Makar Sankranti. This festival is celebrated to mark the transition of the Sun from Sagittarius to Capricorn (according to the sidereal calendar) marking the end of the month with the winter solstice and the start of longer days. Can you imagine anything better than a bowl full of hot delicious khichri loaded with ghee in the middle of winter?

Khichri taste great on its own and even better with accompaniments like - plain yogurt, ghee, pickles (mango, chili, ginger, lemon), mint chutney and papad. Here are some of the combinations I like to make and enjoy. Most of them are pressure cooker recipes.

1. Urad (black gram split) and mixed leafy greens
2. Chana dal (Bengal gram split) and spinach
3. Cauliflower, potato, mung (green gram split) dal khichri
4. Bisi bele bhaat
5. Panchdal (5 lentils) khichri 
6. Millet (bajra) khichri
7. Pongal
8. Sabutdana (sago) khichri

Urad (black gram split) and leafy greens Khichri

By far my favorite khichri. Drizzled with a teaspoon or two of melted ghee and red/green chili pickle on the side. Both spinach and methi (fenugreek) greens together add a rustic earthy touch besides making it super healthy. I always add chopped green chilies and ginger to up the flavor quotient.

(Pressure Cooker recipe)

Ingredients: (serves 5-6)
1 ½ cups rice
1 cup urad chilka (black gram split)
2-3 tbsp oil
Pinch hing (asafoetida)
½ tsp cumin seeds
3 cups packed spinach (chopped)
3 cups packed methi(chopped)
2-3 green chilies, chopped
1-inch ginger, julienne
Salt to taste
½ tsp turmeric powder
½ tsp coriander powder
Red chili powder to taste

1. Wash and drain rice and dal.
2. In a pressure cooker heat some oil. Sizzle hing and cumin seeds for a few seconds. Add all the chopped greens and stir well. 
3. Now add rice, dal, green chilies, ginger and all the spices. Add 3 ½ to 4 cups of water. I prefer my khichri to have a texture like pulao so I add less. If you like it little softer and runny then add 4 or more cups of water.
4. Give the contents a good stir and close the lid.
5. Cook on high till the first whistle or till the steam starts to escape. Simmer and continue to cook for 5 minutes.
6. Remove from heat and let the steam escape by itself before opening the lid.  
7. Gently stir as all the greens tend to settle on top. Serve hot with ghee and red chili pickle.  

Spinach chana dal khichri

This is a very simple lunch idea but is a complete meal on its own. Serve with plain yogurt for a refreshing and wholesome combo.

Ingredients: (serves 2-3)
1 cup rice washed and drained
½ cup chana dal soaked for 2 hours, drained
1 bunch fresh spinach washed and roughly chopped
2-3 cloves garlic
1-inch ginger
1 tbsp oil
¼ tsp cumin seeds
Salt and red chili powder to taste
1 tsp coriander powder
2 carrots grated

1 tsp mixed whole spices coarsely pounded (cloves, cinnamon, green and black cardamom, black peppercorns)

1. Put spinach in a microwave-safe bowl and cook for 3-4 minutes to soften it.
2. Grind together cooked spinach, ginger, and garlic with a little water to form a smooth paste.
3. In a large pan heat oil and add cumin seeds and mixed whole spices. Cook for 3-5 seconds. Add rice and chana dal and mix to incorporate the spices.
4. To the spinach, paste add water to make 3 cups. Add this to the rice, add the rest of the spices and stir well. 
5. Bring to boil, cover and simmer for 7-10 minutes till rice is cooked through.
6. Serve topped with grated carrots.

Cauliflower and mung dal Khichri

Split green gram and large chunks of cauliflower cooked together with rice and spices, makes for a wonderful dish. Cauliflower is a great substitute for potato and tastes awesome with split mung dal. Don't skip the ghee and for this one and I would recommend sweet and sour lime pickle.

(Pressure Cooker recipe)

Ingredients: (serves 5-6)
1 ½ cups rice
1 cup moong chilka (Split green gram)
2-3 tbsp oil
Pinch hing (asafoetida)
½ tsp cumin seeds
3-4 whole cloves
1 small cauliflower head
2-3 green chilies, chopped (optional)
1-inch ginger, julienne
Salt to taste
½ tsp turmeric powder
½ tsp coriander powder
Red chili powder to taste

1. Wash and drain rice and dal.
2. Wash the cauliflower head and cut into small florets. 
3. In a pressure cooker heat some oil. Sizzle hing and cumin seeds for a few seconds. Add the whole cloves and cauliflower florets. Stir well. 
4. Now add rice, dal, green chilies, ginger and all the spices. Add 4 cups of water. 
5. Give the contents a good stir and close the lid.
6. Cook on high till the first whistle or till the steam starts to escape. Simmer and continue to cook for 1-2 minutes. Do not overcook. 
7. Remove from heat immediately and put the cooker under cold running water to let the steam escape. This is necessary to avoid the cauliflower getting too mushy.   
8. Fluff gently and serve hot.  

Panchdal Khichri
Panchdal khichri is rice is cooked with 5 pulses. To make it more special you can add 5 veggies to it too. Preferably select the pulses that have similar cooking times - I use chana dal (skinned split Bengal gram), moong chilka (split green gram), toor (pigeon peas), moong dhuli (skinned dehusked mung), malka (pink lentils). Makes for a healthy and nutritious treat for the whole family. Serve with cold plain yogurt, papad, and mint chutney.

(Pressure Cooker recipe)

Ingredients: (serves 5-6)
1 ½ cup rice
1 cup of assorted dals, a fifth cup each of all dals mentioned above
1 medium potato, peeled and cubed
1 small green pepper, chopped
Handful green beans, chopped
1 medium carrot, cubed
Handful frozen peas
1 tbsp oil
1 tbsp ghee
½ tsp mustard seeds
½ tsp cumin seeds
2-3 cloves
2 dry red chili
1 bay leaf
Pinch of hing (asafetida)
1 medium onion, finely chopped
2-3 cloves of garlic, minced
1-2 green chilies, chopped
Few curry leaves
2 medium tomatoes, chopped
½ tsp turmeric powder
Red chili powder to taste
1 tsp coriander powder
½ tsp garam masala
Salt to taste
4 cups water

1. Wash all the dals and rice. Soak chana dal in hot boiling water for 30 minutes. After 30 minutes drain the water and keep it aside.
2. Meanwhile, heat ghee and oil in a pressure cooker. Add hing, cumin and mustard seeds, bay leaf, cloves and dry red chilies. Let roast for a few seconds.
3. Now add chopped green chilies, garlic, and curry leaves. saute for a few seconds and then add chopped onions. Fry till light brown before adding the tomatoes. Saute until soft and mushy. 
4. Add all the spices, rice and dals. Saute for few seconds. 
5. Add 4 cups of water and mix well. Pressure cook until the first whistle or till the steam starts to escape, simmer and cook for 7-10 minutes. 
6. Remove from heat and allow the pressure to release on its own. Open the lid and mix gently.
7. Serve hot with all the accompaniments. 

Bisi bele bhaat
Bisi bele bhaat is dal and rice cooked with tamarind and spices. This traditional Karnataka recipe tastes best served hot drizzled with ghee. I usually cook the rice and dal together till they become slightly mushy and soft. If you prefer to have the rice grainy and dal mushy, then you can cook them separately. The flavor comes from a combination of spices - you can make your own or use a store bought masala(bisi bele bhaat powder). Tempering of peanuts, cashews and whole red chilies taste awesome.

(Pressure Cooker recipe)
Ingredients: 
1 cup Rice
½ cup toor dal
½ cup peas
½ cup chopped green beans
½ cup chopped carrots
¼ cup chopped green pepper
1 tbsp oil
Pinch asafoetida
¼ tsp mustard seeds
Few curry leaves
Salt to taste
¼ tsp turmeric
2-3 tbsp bisi bele bhaat masala
Small lemon sized tamarind ball
1 tsp jaggery (optional)
Tempering
1 tbsp ghee
2 large dry red chili
1 tbsp peanuts/cashews

1. Soak the tamarind in ¼ cup hot water for 30 minutes. Squeeze out the pulp and keep aside. 
2. Wash and drain dal and rice. 
3. In a pressure cooker, heat oil and add mustard seeds and hing. Let them roast for a few seconds. Add curry leaves followed by rice, dal and all the veggies. Add salt to taste, turmeric powder and 4-5 cups of water. Mix well.
4.  Pressure cook until the first whistle or till the steam starts to escape, simmer and cook for 7-10 minutes. 
5. Remove from heat and allow the pressure to release on its own. Open the lid and mix gently.
6. Adjust the consistency. Add the tamarind pulp, bisi bele vhaat masala and jaggery (if using). Bring to boil and simmer. The right consistency of bisibelebath is when the rice reaches a thick consistency. Do not overcook or it will become too lumpy.
7. Tempering - Heat ghee in a pan. Add cashews/peanuts and red chili. Let them roast for a few seconds. Pour this over the cooked khichri. 

Pearl millet (Bajra) khichri
This recipe is popular both in Rajasthan and Haryana. Very rustic and earthy, this protein-rich khichri tastes awesome with ghee and kadhi. A must try for all.

(Pressure Cooker recipe)
Ingredients: 
1 cup bajra (pearl millet)
¾ cup split moong dal
6 cups water
1 tbsp oil
1 tbsp ghee
Pinch hing (asafoetida)
½ tsp cumin seeds
1-inch ginger, grated
2 green chilies, chopped
Salt to taste
¼ tsp turmeric powder
Red chili powder to taste

1. Wash the millet and dal several times till the water runs clear. 
2. In the pressure cooker heat oil and ghee. Add cumin seeds and hing, let them roast for a few seconds. Now add green chilies, ginger, and all the dry spices. Fry for a few seconds.
3. Add water, dal, and millet. Stir to combine. Close the lid. Pressure cook for 2-3 whistles and remove from heat. Let rest and open the lid only when steam is released itself.
4. If you want to cook it in a pan instead of the pressure cooker, add water to the tempering and bring to boil. Add millet and dal, cover and simmer. Cook till everything is soft and mushy. It takes around 30 minutes to reach that consistency. Keep stirring occasionally. 
5. Serve with curd or kadhi. 

Pongal
Ven Pongal is a delicious rice and moong dal khichri often served for breakfast in Sri Lanka and parts of southern India. Cooked till soft with a tempering of mustard seeds, curry leaves and a side of plain yogurt this is comfort food personified.

(Pressure Cooker recipe)

Ingredients: (serves 4)
1 cup rice
1 cup moong dal
6-7 cups water
2-3 tbsp oil
¼ tsp mustard seeds
Few curry leaves
A few pieces of cashews
Salt to taste

1. Wash rice and dal well till the water runs clear. 
2. Place them in the pressure cooker along with 6-7 cups of water and salt to taste. 
3. Give the contents a good stir and close the lid.
4. Cook on high till the first whistle or till the steam starts to escape. Simmer and continue to cook for 7-10 minutes. 
5. Remove from heat and let the steam escape by itself before opening the lid.  
6. Adjust the consistency of the khichri now. If you need it runnier, then add some boiling water.
7. In another pan heat oil and add mustard seeds curry leaves, let them roast for a few seconds. 
8. Add the cashews and roast until golden.
9. Add this tempering to the cooked pongal.
10. Serve hot garnished with fresh coriander and plain yogurt on the side.

Sago (sabutdana) khichri
This one has no rice and no dal. Sago khichri is popularly made during the fasting season. Soaked sago pearls are cooked with potatoes and peanuts and flavored with mustard seeds and curry leaves. Every variety of sago pearls need different soaking times. Just experiment and make sure they don't become soggy.

Ingredients: 
1 cup sabutdana (sago)
1 small potato, boiled
2-3 tbsp oil
½ tsp mustard seeds
2 sprigs curry leaves
2 tbsp peanuts
1-inch ginger, julienne
2-3 green chilies, chopped
Salt to taste
Juice and zest of 1 lime
Red chili powder to taste

1. Wash the sago 2-3 times and soak in enough cold water to immerse fully. Soak for 2-3 hours. The grains should not mush up but should be moist and separate. Drain out all the water, fluff with a fork and keep aside.
2. Peel and chop the potato into small pieces. Keep aside. 
3. In another pan heat oil and add mustard seeds, let them roast for a few seconds. 
4. Add the curry leaves, potatoes, peanuts, green chilies and ginger and roast till peanuts are golden. 
5. Add the sabutdana, salt, and chili powder. Stir well to combine till all the flavors get incorporated into them. Remove from heat and sprinkle lime juice and zest. Mix.
6. Serve hot garnished with fresh coriander.

Ragda Patties

I love bringing the flavors of traditional Indian comfort food to my table. I have always been a fan of the vast array of culinary offerings of street food. From Puchka to Jhal Muri, momos to vada pav, I love it all.

If you are a chaat lover then this recipe is for you. Ragda Patties - A lip smacking and finger licking Mumbai/Gujarat street food. Ragda patties are what Tikki Choley is to North Indian chaat lovers. The concept is the same, only flavors are more in tune with Maharashtrian cuisine. There are two main parts to this dish, the Crisp hot patties (potato Tikkis) that are served over a ladleful of hot dry yellow peas curry (Ragda) cooked with an array of spices, topped with green and red chutneys, onions and crisp Sev.
An attractive dish with flavors bursting in every spoonful. Serve it as a starter or as a mini meal for brunch/lunch.

A few points to keep in mind:

• White peas need to be soaked overnight. If that is not possible then a minimum of 6 hours is definitely required. 
• I always pressure cook the soaked peas. I recommend pressure cooking peas as its the quickest way to cook them properly. 
• Potato patties can be both shallow fried or deep fried. 
• An array of toppings really adds to the whole flavour quotient of this dish. So make sure to try a few of them.

Ingredients (serves 4)
For Ragda:
1 cup dry yellow peas, soaked overnight
½ tsp turmeric powder
½ tsp red chili powder
salt to taste
1 tbsp oil
1 small red onion, chopped
2 medium tomatoes, crushed
½ tsp ginger garlic paste
Ragda dry masala
½ tsp cumin seeds
1 tsp coriander seeds
½ tsp fennel seeds
For patties:
4 medium potatoes, boiled and peeled
½ tsp grated ginger
Chopped fresh coriander
½ tsp cumin powder
¼ tsp mango powder (amchoor)
Red chili powder to taste
Salt to taste
2-3 tbsp breadcrumbs (or as needed)
Oil for frying
Other ingredients for serving:
Mint chutney
Tamarind chutney
½ Red onion, finely chopped
1 Tomato, finely chopped (optional)
Sev, as required
Fresh coriander leaves, finely chopped
Generous pinch red chili powder (optional)
Pinch cumin powder (optional)

1. Make Ragda - Take the soaked white peas with 2 cups of water along with turmeric, chili powder, salt, and pressure cook till the first whistle, simmer for 2-3 minutes and take off the heat. I like the peas to hold their shape and not mush up too much. If you want you can cook a bit more for a more blended curry.
2. Once the pressure releases, open the lid. Keep aside.
3. In a pan heat oil. Add chopped onion and fry till pink. Add ginger garlic paste and cook for a few more minutes. Add tomatoes and cook till you see oil at the side of the pan. 
4. Add the cooked peas and the dry radga masala. Crush a few peas using the back of the ladle to make the curry more smooth. Add some water if the peas become too dry. Continue to cook until all the flavors blend in together. Adjust seasoning. 
5. Make Patties- Mash boiled potatoes. Add all the ingredients listed under patties. Combine well and shape into eight small cutlets.
6. Shallow fry the patties until golden brown and crisp.
7. Serve - In a plate spoon some prepared ragada and place patties on top.
8. Top it with green chutney and tamarind chutney.
9. Add some chopped onions, tomato, sev and coriander leaves.
10. Sprinkle chili powder and cumin powder (optional).

Black gram chaat

Kala chana, also known as black Bengal gram is a fave of mine. Apart from being delicious and versatile, it has an impressive nutritional profile. It contains a good amount of iron, sodium and selenium and small doses of manganese, copper and zinc besides being a very good source of fiber and folic acid. It is the richest source of proteins in legumes. Soak them overnight and then pressure cook in salted water. Sprout them to enhance their protein and vitamin content.

This dish here is sooo delicious and basically just a mix of flavors and textures. Just like a salad, throw in any fruit and vegetable you fancy and flavor as per your taste. I have mixed this one like a chaat with sweet, sour, salty and tangy flavors and soft and crunchy textures all in one. Try it. Guaranteed delicious.

Dry Bengal Gram

Ingredients:

1 cup whole black gram (soaked overnight)

2 small potatoes, boiled and peeled

1 large tomato

1 medium red onion

1/2 cucumber

2 large green chilies

1 inch ginger

1 sprig fresh mint leaves (or 1 tsp dry mint)

Handful fresh coriander

Mint coriander chutney

Imli chutney

Juice and zest of 1 lime

Spices

1 tsp cumin seeds

Black salt to taste

1/2-1 tsp fine sugar

1/2 tsp amchur (dry mango powder)
Red chilli powder (to taste)

To serve
Seviyan and boondi
Raw mango (optional)
Pomegranate (optional)

1. Place the soaked chana with a little water and a 1/4 tsp salt in a pressure cooker. Cook on high till the first whistle. Reduce heat to simmer and cook for 20 minutes. 
2. While the beans are boiling, chop and dice boiled potatoes, onion, tomato, cucumber, green chilies, coriander, mint and ginger.
3. If the cooked chana has some water left over, strain it and use the water for curry or soup. 
4. Placed the boiled chana in a large bowl. Add all the chopped veggies and herbs. Add all the spices to taste. Add lime juice and zest and flavor with the mint and tamarind chutney. As you add all these spices and sauces, taste every so often to check the sweet, salty and sour ratio.
5. Add chopped sour raw mango and/or pomegranate seeds, if using. Mix well.
6. Serve cold or at room temperature as a starter. We have even had this for lunch as a salad.
7. Just before serving sprinkle seviyan and fried boondi on top for the crunch.  

Zucchini Fritters

This recipe here is my take on the zucchini fritters, using ingredients from the Indian pantry and keeping it strictly vegetarian. These quick and easy savory pancakes are perfect for breakfast or snack or as a component of my vegetarian buddha lunch bowl. Serve with a dollop of plain yogurt or sour cream flavored with garlic and herbs. A few handful of ingredients and you get yourself a wholesome platter of goodness. The proportions given in the recipe below are only guidelines. You can certainly add more zucchini. Just remember that grated zucchini has a lot of water content, and the batter should be of a pancake consistency. You can also omit the corm flour and only use chickpea flour instead. I love the flavor of dill in this mix. As a variation, add fresh parsley or mint instead.

Ingredients: (makes a dozen small fritters)
2 large Zucchini
1/2 cup Besan (chickpea flour)
1/2 cup superfine cornmeal (yellow cornflour)
1 tbsp plain yogurt
Salt to taste
Freshly grated pepper
Small handful fresh dill
Oil for frying

1. Grate zucchini in a large mixing bowl. No need to squeeze out the water as you will need some moisture to get a droppable batter. 
2. Add the two flours, seasoning, yogurt and dill.
3. Mix everything, to make a thick batter (pancake consistency). Add water as required to get the correct consistency.
4. Heat a non stick flat pan on medium heat and grease with  a little oil. Add a ladle full of batter to the pan to make a 3 or 6 inch diameter pancake. The ones in the picture are small 3 inch diameter pancakes. 
5. Drizzle or spray a little oil on top and flip to cook on both sides. 
6. Serve hot with a little yogurt dip on the side. 

20 delicious recipes for the Year of the pulse

Image source

The United Nations declared 2016 as the International Year of Pulses with the aim to increase the awareness of the innumerable benefits of pulses. Pulses, also known as grain legumes, are a group of 12 crops that includes dry beans, dry peas, chickpeas, and lentils. Pulses have an excellent nutritional profile, are extremely affordable, environmentally sustainable and have the potential to address the global food security. Here is a peek into the world of pulses.

Nutritional profile

• Lentils are a good source of protein (deliver double the protein per serving of quinoa). So they have the potential for being the primary source of protein for those on a vegetarian and vegan diets. Sprouted pulses and beans have even an higher protein content than non sprouted.  
• Excellent source of fiber (all pulses have four times more fiber than brown rice).
• Rich in folic acid, iron and potassium. 
• High in antioxidants (per serving, red kidney beans have higher antioxidant content than blueberries and pomegranate juice)
• Are gluten-free, so great for those on special diets.
• Sodium and cholesterol-free.

Environmental benefits - Lentils and pulses are environmentally sustainable crops. Have a look at the following benefits of farming these crops.

• Pulse crops are natural fertilizers. They enrich the soil by fixing the nitrogen in the soil, reducing the need for chemical fertilizers. 
• They can grow in harsh environments (drought tolerant and frost hardy). 
• Have one of the lowest carbon footprints of any food group.
• Require little or no irrigation - so very water efficient.

Affordability
Pulses are one of the most cost-effective proteins around, enjoyed by people around the world as a food staple. India has over 60 varieties of pulses which provides the primary source of protein for her millions of vegetarians. Pulses have a long shelf life, so can always be at hand regardless of the season.

Versatile and delicious
Pulses and legumes make for extremely versatile ingredients for curries, stuffing, appetizers and more. Here are 20 delicious recipes using beans and legumes ranging from appetizer dishes to lunch bowls, dinner dishes and more. In case of whole beans and pulses, soaking overnight is recommended. This considerably reduces the cooking time. Use of pressure cooker can also help cook beans very fast. Rinsing the soaked beans can get rid of some of the starch content (also some nutrients). Adding aromatics such as ginger and garlic while cooking can not only enhance flavor but also combat flatulence.

References: http://pulsepledge.com/year-of-pulses/
                    http://www.indianfoodsite.com/vegetarian2.htm

1. Green beans and Bengal gram stir fry (बीन्स और चना दाल)
This recipe here is a combination of green beans and split Bengal gram. The soaked and toasted pulse adds a wonderful texture to the dish and tastes great with roti. Make a wrap with this stir fry ans salsa and a hint of cheese for a delicious lunch.

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2. Skinned black gram and green onion stir fry (धुली उरद और हरा प्याज़)
Ivory White Lentils are split and skinned Black Lentils. These creamy white tiny seeds have a mild, earthy flavor. They are low in fat and high in protein and fiber. There is no need to soak them as they cook quite quickly. Use them in soups, stews, stir-fry, spreads and dips.

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3. Long squash and split peas curry (घिया और चना दाल)
This dish is a combination of split peas and long squash. This cylindrical-shape vegetable has a smooth light green skin and encases a creamy white flesh with petite seeds. Cooked with herbs and spices in an onion tomato curry base this is a hearty dish paired with steamed rice and is perfect for those cold winter eves.

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4. Fenugreek and mung dumplings (मेथी मंगौड़ी)
A unique very earthy and rustic dish from the Marwadi kitchen. This lip smacking stir fry can be made in minutes and adds a multitude of flavor to the dinner table.

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5. Cabbage and Bengal gram stir fry (पत्ता गोभी और चना दाल)

Combining cabbage with a pulse ups its protein and fiber content and enhances the flavor. Pair with roti and a side dish of raita.

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6. Split red gram with spinach and fenugreek (पालक मेथी वाली अरहर दाल)

Earthy with the goodness of leafy greens. Serve with rice and plain yogurt for a very satisfying lunch. A real comfort food for those lazy days.

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7. Chicken burrito bowl with black beans

This is a deconstructed burrito, largely inspired by Chipotle's burrito bowl. Rice is aromatic with a wonderful lime flavor, black beans are simmered in garlic and cumin, peppers have a charred grilled taste, corn adds the sweetness. Omit chicken to make it vegetarian. 

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8. Sprouted mung beans salad

Sprouting beans increases their nutritive value by decreasing their calorific content by 15%, increasing their protein availability by 30% and increasing their vitamin A, B, C content by an astounding amount. Sprouts are rich in minerals such as calcium, potassium, magnesium, phosphorus and zinc. Sprouts should preferably be eaten raw or briefly steamed lest they loose much of the vitamins.

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9. Black beans and avocado salad

This salad has nutrition galore and makes a great lunch or side dish. Add some lime juice to avocado to prevent discoloration. Prepare the salad complete with dressing and pack for lunch with an ice pack or prepare salad and dressing separately and pack for lunch in separate containers. Toss with the dressing just before eating . 

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10. Israeli couscous salad with chickpeas

This salad recipe makes for an excellent lunch for school and work. Can be eaten cold, warm or at room temperature.

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11. Mexican inspired stuffed green peppers

These Mexican - inspired stuffed green peppers are filled with a blend of brown rice, black beans and corn. They are hearty, delish and a great option for a vegetarian meal. You can use Poblano peppers instead of the sweet green ones or even multi colored peppers for a pretty presentation. 

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12. Moroccan quinoa salad

This recipe here has a great blend of flavors with mint and lime juice. The sweet and tart cranberries add the perfect punch and color.  

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13. Falafal 

Chick pea fritters or falafels are well known Middle eastern street food. Easy to make at home and these can be served in different ways. Serve them with a dip as party appetizers, inside a wrap or pita pocket with all the fix ins, or just serve them over salad.

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14. Skinned mung fritters 

Savory, tangy, spicy little fried dumplings. Moong dal pakoda or ram laddoo, a popular street food in Delhi and Uttar Pradesh, are fried nuggets made of moong dal, served with a generous helping of grated radish, sweet tamarind chutney and spicy mint coriander chutney. A great starter to serve at your next party. 

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15. Curried red kidney beans

Rajma chawal, the famous duo is a Punjabi (North Indian) comfort food. Curried red kidney beans served on a bed of steamed rice hits the spot on a cold wet evening. A perfect one dish meal for Sunday lunch.

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16. Curried dry yellow peas

Curried dry yellow peas smoking hot with an assortment of sides - onion tomato salsa, green chilies, lemon slices served with baked kulchas. 

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17. Curried Black gram

Fibre rich, high in iron and protein. 

Ingredients:

1 1/2 cup Black bengal gram whole soaked overnight

2 large tomatoes pureed

1 inch ginger grated

salt to taste

1/2 tsp turmeric powder

1 tbs coriander powder

red chili powder

2 tbs canola oil

1 tsp cumin seeds

2-3 whole cloves

1. In a pressure cooker pour oil. whet hot add cumin seeds and cloves and let them sputter for 10-15 seconds.
2. Add tomato puree and ginger and all the spices. Mix well and stir for 2 minutes till tomatoes cook a little.
3. Now add the chane along with the water. Since its a dry dish make sure water is levelled with the chane in the pressure cooker so that its enough to not burn the dish but isn't too much to make it runny.
4. Mix well and close the lid. When the pressure cooker whistles, reduce the heat to low and cook for 25-30 minutes.
5. Remove from heat and carefully open the lid. If there is excess water then cook on high while constantly stirring till the water evaporates and chane leave some oil along the sides.
6. Garnish with fresh coriander leaves and serve hot with poori or roti.

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18. Curried Chickpeas (Pindi choley)

Named after its city of origin "Rawalpindi" this dish is a big favorite in our house. Original recipe calls for a lot more oil and very little water. I have modified it a bit to suit our needs without compromising the taste. This curried dish is different from other Indian curries as in the absence of onion and tomato. The dark color is due to the anardana (crushed pomegranate seeds) which also gives it a slight sour flavor.

Ingredients: (serves 4)

1 cup Chickpeas soaked overnight and drained

3 cups water

salt to taste

11/2 tbsp coriander powder

1 tbsp anardana (pomegranate seeds) powder 

1 tsp cumin powder

1tsp garam masala

1/4 tsp black pepper powder

red chili powder to taste

1 tbsp oil

2 cloves whole

1 small cinnamon stick

1 black cardamom whole

1. In a pressure cooker put soaked and drained chickpeas along with salt. Cook on high till the first whistle, then reduce heat to low and cook for 20 minutes.
2. While the chickpeas are boiling take the rest of the powered spices in a moderately hot pan and dry roast on medium high heat till the color changes to a darker brown and the spices impart a gentle roasted aroma.
3. Wait for 10 minutes before opening the pressure cooker. Now add the roasted spices to the boiled choley and mix well. Let stand for 5-10 minutes to let the flavors blend in.
4. In another pan heat oil and add the whole spices. Let sputter for 30 seconds and carefully add the spiced choley to it.
5. Cook on high while stirring constantly for about 5-7 minutes. If the dish looks too dry add some water. Remember that chickpeas are very high in fiber and absorb a lot of moisture. So if you serving the dish after some time make sure to adjust its consistency before serving by adding some boiling hot water.
6. Garnish with sliced red onions and slit green chilies.
7. Serve with Naan, poori or roti.

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19. Chickpea Pulao

A wonderful dish for Sunday lunch. This one pot meal is sure to be a hit around the table as it combines the earthiness of chickpeas with the rich vibrancy of achari (pickle) flavors. Addition of fennel and nigella seeds adds the pickle like taste while the bay leaves, cloves and cinnamon add the pulao flavors. Serve with a refreshing mixed salad raita and a crunchy papad.

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20. Spinach and split Bengal gram Pulao

This is a very simple lunch idea but is a complete meal on its own.  Serve with plain yogurt for a refreshing and wholesome combo. 

Chana dal Dhokla

A perfect teatime savory snack. This recipe was shared with me by one of my mom's Gujarati friend. Dhokla or steamed lentil cakes can be made using many different ingredients such as besan, semolina, etc. This version is made from soaked and ground chana dal. The addition of other ingredients adds texture and the aromatic tempering gives the perfect flavor. Pair it with green chutney for a sumptuous and finger licking dish.
This traditional farsaan (Gujarati snack items) can be served for breakfast, high tea or as a starter with the main meal.

Ingredients:
1 cup chana dal
1/2 cup moong dal
3-4 green chilies
1 tsp ginger grated
1 t baking soda
1/2 tsp turmeric powder
2 tbsp oil
Salt to taste
For garnish
Fresh grated coconut
Fresh green or red chilies
Fresh coriander
For tempering
2 tbsp oil
1/2 tsp mustard seeds
1/2 tsp sugar (optional)
3-4 tbsp lime juice
2 tbsp water

1. Soak the two lentils separately overnight.
2. Coarsely grind them with green chilies and ginger using as little water as possible.
3. Add baking soda, turmeric, salt and oil. Mix the batter well.
4. Pour the batter in dhokla mold and steam them for 15 minutes.
5. Cool before removing from the mold.
6. Cut into small triangles.
7. To temper, heat the oil and add mustard seeds. Let these roast for a few seconds. Add sugar, water and lime juice to it.
8. Spoon the tempering evenly over the lentil cakes. 
9. Garnish with coconut, coriander and chilies.
10. Serve cold or at room temperature.

Cabbage and Bengal gram stir fry

Cabbage is a member of the food family traditionally known as cruciferous vegetables and is related to kale, broccoli, collards and Brussels sprouts. All cruciferous vegetables provide integrated nourishment across a wide variety of nutritional categories. Sturdy and inexpensive, cabbage is a dietary staple throughout the world and is so widely cultivated and stores so well that it is available throughout the year. However, it is at its best during the late fall and winter months when it is in season. Health benefits include cancer prevention, anti-inflammatory properties, digestive tract and cardio vascular support. Cabbage is an excellent source of vitamin K, vitamin C, and vitamin B6. A very good source of manganese, dietary fiber, potassium, vitamin B1, folate and copper. Additionally, cabbage is a good source of choline, phosphorus, vitamin B2, magnesium, calcium, selenium, iron, pantothenic acid, protein, and niacin. (source)
Combining cabbage with a pulse ups its protein and fiber content and enhances the flavor. Pair with roti and a side dish of raita.

Cabbage and Bengal gram stir fry (पत्ता गोभी और चना दाल)

Split Bengal gram (source)

Ingredients:
3 cups finely chopped cabbage
1/3 cup Bengal gram (chana dal)
1 tbsp oil
1/4 tsp mustard seeds
Few curry leaves
1/2 inch fresh ginger, julienne
1/4 tsp turmeric powder
1 tsp coriander powder
1/2 tsp red chili powder
Salt to taste
Fresh coriander to serve

1. Soak chana dal in hot water for 30 minutes. While it is soaking prep all your ingredients. Wash and shred the cabbage and ginger.
2. Drain chana dal and keep aside.
3. Heat oil in a pan, add the mustard seeds and let them crackle for a few seconds. Add curry leave, ginger and the soaked and drained chana dal. Saute on medium high for a minute.
4. Now add the cabbage and all other spices and mix well to combine. Sprinkle 2 tbsp of water in the pan and cover. Simmer the heat and cook covered for 5-7 minutes stirring once or twice in between.
5. Check to see if the chana dal is cooked through. It should be fully cooked with a slight bite. The cabbage should be tender crisp.
6. Remove from heat, garnish with fresh coriander leaves and serve hot with roti.

Green beans and Bengal gram stir fry

Commonly referred to as string beans, green beans belong to the same family as shell beans, such as pinto beans, black beans, and kidney beans. However, since green beans are usually picked while still immature and while the inner beans are just beginning to form in the pod, they are typically eaten in fresh form, pod and all.
Green beans are an excellent source of vitamin K. Very good source of manganese, vitamin C, dietary fiber, folate, and vitamin B2. In addition, green beans are a good source of copper, vitamin B1, chromium, magnesium, calcium, potassium, phosphorus, choline, vitamin A (in the form of carotenoids), niacin, protein, omega-3 fatty acids, iron, vitamin B6, and vitamin E. (source)

This recipe here is a combination of green beans and split Bengal gram. The soaked and toasted pulse adds a wonderful texture to the dish and tastes great with roti.

Green beans and Bengal gram stir fry (बीन्स और चना दाल)

Split Bengal gram (source)

Ingredients:
2 cups finely chopped green beans
1/3 cup Bengal gram (chana dal)
1 tbsp oil
1/4 tsp mustard seeds
Few curry leaves
1/2 inch fresh ginger, julienne
1/4 tsp turmeric powder
1 tsp coriander powder
1/2 tsp red chili powder
Salt to taste
Fresh coriander to serve

1. Soak chana dal in hot water for 30 minutes. While it is soaking prep all your ingredients. Wash and chop the green beans and ginger.
2. Drain chana dal and keep aside.
3. Heat oil in a pan, add the mustard seeds and let them crackle for a few seconds. Add curry leave, ginger and the soaked and drained chana dal. Saute on medium high for a minute. 
4. Now add the beans and all other spices and mix well to combine. Sprinkle 2 tbsp of water in the pan and cover. Simmer the heat and cook covered for 7-10 minutes stirring once or twice in between.
5. Check to see if the beans and chana dal are cooked through - tender crisp.
6. Remove from heat, garnish with fresh coriander leaves and serve hot with roti.

Tofu Vindaloo

Tofu Vindaloo

Vindaloo curry is a staple on the menu of British Pubs and most Indian restaurants in England. Vindaloo is a hot and spicy curried dish available in various incarnations—pork, beef, chicken, lamb, (pork being the standard). The word vindaloo is a garbled pronunciation of the popular Portuguese dish Carne de vinha d'alhos (meat marinated in wine-vinegar and garlic), which made its way to India (Goa) in the 15th century along with Portuguese explorers (source).

As the Portuguese—and their culinary contributions—were assimilated into the Goan culture, the Goan influence began to be evident in the vinha d’alho, with the addition of potent chilies and various spices, including ginger, coriander, and cumin. In the absence of the wine-vinegar, the more local ingredient - tangy tamarind, came to the rescue. The current version of the dish reflects its evolution, resulting in a fiery, tangy concoction containing some combination of garlic, chilies, coriander, cumin, onion, tomatoes, ginger, peppercorns and tamarind. Other ingredients that may typically be found in vindaloo masalas include tomatoes, cardamom, mustard seed, turmeric, paprika, cayenne, fenugreek seed, and cloves. Some recipes call for the addition of a small amount of brown sugar, for a touch of sweetness to counterbalance the tartness provided by the vinegar. (source)

Keeping up with the theme of the vindaloo spice paste, here is a lip-smacking vegan and vegetarian version. You can also follow this recipe to make paneer vindaloo. Pairs well with both white steamed rice and roti.

Ingredients: (serves 4)

900 gm extra firm tofu

2 tbsp oil to fry tofu

3-4 tbsp Vindaloo paste (Recipe)

2 tbsp oil

2 small red onions

4 cloves garlic

Thumb size piece ginger

2 tomatoes

Salt to taste

Fresh coriander to garnish

1. Press the tofu between a clean dish towel to remove any water. Cut tofu into small bite-sized cubes. Heat oil in a flat nonstick pan over medium heat and pan sear the tofu cubes till lightly golden on all sides. keep aside.   
2. Prep other ingredients. Chop the red onions finely, grate or crush the ginger and garlic, puree the tomatoes.
3. Heat oil in a large pan and add the onions. Fry stirring often till they start to turn golden.
4. Now add the crushed ginger and garlic and cook till the raw smell of garlic goes away. Add the crushed tomatoes. 
5. Cook till the tomatoes are fried well and the mixture starts to leave oil on the sides. 
6. Add the vindaloo paste and mix well. You can add some salt at this point. 
7. Add the fried tofu cubes and mix gently to incorporate the flavors into them. Stir for a minute or two. 
8. Add 1/2  cup of water and mix. Bring to boil and simmer covered for 3-4 minutes till the everything blends. 
9. Assess the quantity of water in the dish and adjust it as per your desired consistency. Boil off if too liquid, add some more if too dry.
10. Remove from heat and sprinkle fresh coriander. Serve hot with white steamed rice for a deliciously satisfying meal.

Achari Karela

Tonight's Menu(Fantastic Punjabi Fare)

Dal Makhani

Achari karela

Tandoori Roti

Onion rings and green chilies

Achari Karela (Bitter melon)

Tonight's dinner is a simple hearty meal from Punjab. Earthy rustic Tandoori roti paired with creamy, buttery dal makhani (literally means legumes cooked in butter) and bold achari (pickle) flavored karela (bitter melon) with a side of raw onion rings and crunchy hot green chilies. A delightful meal with several textures and flavors. A must try combination for all karela lovers.

Achari Karela

Ingredients:(serves 4)

4 large karelas (bitter gourd)

2 large potatoes

1/2 tsp grated ginger

2 green chilies chopped(optional)

2 tsp panchporan

2-3 tbsp olive oil or mustard oil

Salt to taste

1/2 tsp turmeric powder

2 tsp coriander powder

Red chili powder to taste

1 tsp amchoor (dry mango powder)

1. Peel the potatoes and karelas. Slice them all thinly into rings, about 1/4 inch thick.
2. Heat oil in a pan and add the panchporan. Let the seeds crackle for a few seconds.
3. Add the veggies and all the dry powdered masalas except amchoor. Mix well.
4. Cover and simmer. Check after 3-4 minutes. Stir to move around the veggies. Cover again and check after another 5 minutes. The potato and karela rings should be cooked through.
5. Increase heat to max and add the amchoor now. Saute on high to crisp up the veggies a bit. Serve immediately with roti.  

Achari Karela (Bitter melon)

Dal Makhani

Dal Makhani

Ingredients: (serves 4)

3/4 cup whole urad dal

1/8 cup chana dal

1/8 cup rajma (red kidney beans)

salt to taste

2 tsp ginger garlic paste

1/2 tsp ghee

1/2 tsp turmeric powder

Red chili powder to taste

2 green chilies chopped

1 tsp coriander powder

2 tsp butter

3 medium tomatoes chopped fine

2 tbsp plain yogurt

Coriander leaves for serving

Tadka or tempering spices(coarsely pounded)

1/4 tsp cumin seeds

pinch asafoetida

3-4 cloves

small piece of cinnamon

2 green and 1 black cardamom pods

1 large dry red chili

few peppercorns

1. Clean wash and soak the dals together overnight in 3 cups of water.
2. Put these with all the water in a pressure cooker. Add salt, ginger, garlic, ghee, turmeric powder, red chili powder, green chilies, coriander powder. 
3. Pressure cook on high till the first whistle, simmer and cook for 35-40 minutes. This will allow the dals to soften well. Remove from heat and allow the pressure to drop by itself.
4. Open the lid and cook further on low heat, mashing with the spoon till dal blends very well. If it is too thick then add some water to adjust the consistency.
5. While the dal is simmering, heat 1 tsp butter in a pan and add tomatoes. Cook stirring for a few minutes. Add the yogurt and cook further till oil separated from the sides. Add this to the simmering dal and cook till well blended.
6. Heat the remaining 1 tsp butter and add the tempering spices. Let them crackle for 2-3 minutes before adding them to the dal. Serve hot garnished with coriander leaves.  
7. Tastes excellent with crisp rustic buttered tandoori roti and some raw onion slices and green chilies.  

Dal Makhani

Dhokar Dalna

Tonight's Menu(Vegetarian Bengali Fare)

Dhokar Dalna

Mulo saag Bhaja

White rice 

Roti

Dry Dhokas

Dhokar Dalna

This dish is a beautiful creation of the Niramish (vegetarian) Bengali cuisine. No onion and garlic is used here. Instead lightly spiced chana dal nuggets are fried and then simmered in a gravy of tomatoes, yogurt and ginger. You can also serve these fried nuggets as is with chutney. The process takes some time but is well worth the effort. Potatoes add good taste too. This is best served with white rice but I think the dhoka curry with mulo saag tasted absolutely great with roti. Recipe adapted from BlogHer

  

Dhokar Dalna (dhokas in gravy) 

Ingredients:
For Dhokas or Lentil Cakes
1 cup Chana Dal/Bengal Gram
5-6 green chilies
salt to taste
1 tbsp oil
Pinch asafoetida/hing
1/2 tsp cumin seeds
2 tsp ginger grated
1/2 tsp sugar
Oil for frying

1. Soak chana dal overnight in water. Drain water and grind them with green chilies and ginger and salt into a fine paste using as little water as possible. 
2. Heat oil in a pan(preferably non stick) and temper with hing, cumin seeds. 
3. Add the ground chana dal and sugar and cook stirring continuously to avoid burning. Cook until the mix comes off the sides clean. The dal should be cooked such that it is moist and soft but not runny or hard. This takes about 3-4 minutes. 
4. Transfer this mixture to a greased flat container and smooth the top with the back of the spoon or with greased hands. Work fast as the mixture starts to set as it cools. Keep the height about 1/2 inch. Cover and keep aside to cool completely. 
5. When cool cut into small squares or diamonds. 
6. Heat oil for frying in a pan to medium high. Slide lentil cakes gently into the hot oil and deep fry in batches till golden. Do not over fry otherwise they will not absorb the gravy.

For the Gravy
1 tbsp Oil
1 big potato, peeled and chopped
2-3 bay leaf
1/2 tsp cumin seeds
Pinch asafoetida/hing
2 large tomatoes, pureed
1/2 cup yogurt
1 tsp coriander powder
1/2 tsp cumin powder
Red Chili Powder - 1 tsp
1/4 tsp turmeric powder

salt to taste

1. Heat oil in a thick bottomed pan and fry potato till golden, remove and keep aside. 
2. In the same pan with left over oil add bay leaves, cumin seeds and a pinch of hing. Add the pureed tomato. Saute till tomato leaves oil at the sides of the pan. 
3. In the yogurt add all the dry masalas and salt to make a paste. 
4. Add this paste to the tomatoes and fry at medium heat for 3-4 minutes. 
5. Now add the potatoes and about a cups and half of water. Cover and cook till potatoes are done. 
6. Now gently slide in the pieces of dhokas or the fried lentil cakes. Simmer for couple of minutes to let the dhokas soak up the gravy. If your dhokas are cracking and are too soft, do not add them to the gravy. You are better off placing them on the serving dish and pouring the gravy on top. Let them soak the flavor for a few minutes before serving. 
7. Best served with hot white rice, but tastes great with roti too.

Mulo saag bhaja

Mulo saag bhaja(radish greens stir fry)

This traditional Bengali dish is eaten as a second course in Bengali lunch. I have used the small red radishes as the long white ones were not available with the leaves. Use the white ones if available. I also added one potato. 

Ingredients:
4 cup chopped Radish Leaves
1/2 cup finely chopped Radish

1 large potato peeled and chopped
1/2 tsp Nigella seeds (kalonji)

1/4 tsp cumin seeds
2-3 Whole Dry Red Chillies
1/2 tsp Turmeric powder

1/2 tsp coriander powder
Salt and red chili powder to taste

1 tbsp Oil

1. Wash the radish leaves and pat dry. 
2. Heat oil in a pan. Add nigella and cumin seeds in it. When it starts to splutter, add whole dry red chili. Saute for 40 seconds.
3. Add chopped radish, radish leaves and potato, turmeric, coriander and chili powder and salt in it. Stir to mix. Cover and cook on medium for 12-15 minutes. Stir occasionally.
4. When potatoes are done, increase the heat to dry up all the water. Serve hot.