6 delicious ways to fancy up your Avocado toast

Smashed avocado on a perfectly toasted Multigrain Rye, sprinkled with salt and freshly cracked black pepper - pure bliss, our favorite Sunday Breakfast. Quick to prepare and rich in heart-healthy fats this classic avocado on toast makes for a healthy start to your day. If you love avocado toast then here are six delicious ways to make it even fancier. All these recipes are perfect for lunch/brunch, and taste just awesome.

Tips for a perfect Avocado toast

1. Choose perfectly ripe avocados - Gently squeeze into the avocado and feel it give a little. This level of ripeness will mash and spread easily. For slicing, you can choose slightly less ripe ones.  
2. Toast your bread to perfection - Toasting your bread properly is super important to a perfect avocado on toast. The contrasting texture of a crisply toasted slice to the silky rich avocado spread is a match made in heaven. Most wholegrain varieties take longer to reach the perfect crispness while the fruit and nut bread will toast rather quickly. Another technique that works really well is brushing a dense multigrain slice with a little oil and toasting it on a hot griddle until crisp. 
3. Try selecting a bread that complements the toppings - A good dense bread will work best for all avocado toast recipes but there are some combinations that enhance the flavor quotient. Sourdough or rye work really well with avocado and tomato. If you’re topping it with smoked salmon, try seeded bread or bagels. A fruit and nut bread is super delish if you are topping with pear slices and feta. Multigrain works well for almost any topping.

Avocado on toast with sunny side up fried eggs and wilted spinach. An egg is essential to this lineup. 

1. In a moderately hot skillet add a teaspoon of olive oil and a large handful of spinach leaves. Saute for a minute till spinach wilts a little. Keep aside.
2. Fry a couple of eggs sunny side up, season with some spiced salt. 
3. Spread mashed avocado on toast and top with the fried egg and a large spoonful of warm spinach. 

Avocado on toast with poached eggs and fresh seed sprouts. Unique onion flavor and texture with onion sprouts.

1. Toasted bread spread with mashed avocado. Seeded bread/bagel works well here.
2. A thin layer of onion sprouts.
3. Topped with a poached egg and sprinkled with seasoned salt.
4. Cherry tomatoes on the side.

Avocado on toast topped with herbaceous scrambled eggs and pico de gallo. A hint of Mexican flavor. 

1. Scramble an egg and mix chopped fresh coriander and salt and pepper to taste. Keep aside.
2. Mix finely chopped red onion, tomato, and fresh coriander. Season with some salt and pepper and some lime juice. Keep aside. 
3. Toast bread until crisp and spread with mashed avocado. I recommend multigrain bread. 
4. Top it with scrambled egg and a heaped tablespoon on Pico de gallo. 

Grilled cheese-n-tomatoes on toast topped with avocado slices & freshly cracked black pepper. When tomatoes are in season, this is a must make combo. A great vegetarian option.

1. Rye or sourdough bread pairs well with grilled tomatoes. 
2. Top toast with cheese of your choice and sliced tomato, grill till crisp and cheese had melted. 
3. Top with avocado slices and season with freshly cracked black pepper. 
4. I would recommend some red chili flakes on top as well. An evergreen combination perfect for brunch. A fave with my daughters. 

Avocado on toast with smoked salmon and fresh greens on the side. A feel-good combo.

1. Mash avocado and season with salt and pepper. Add some finely chopped red onion and mix well.
2.  Seeded bread or bagels pair well with smoked salmon. 
3. Spread on a toasted slice of bread. Top with a couple shavings of smoked salmon.
4. Serve with baby spinach and lemon slices. 

Avocado on toast topped with pear slices, walnut bits, and feta cheese. A dose of healthy fats!

1. Choose firm but ripe pears. Slice thinly.
2. In our family, we prefer feta cheese in this setup as the salty taste contrasts well with the slightly sweet pear slices. Choose your preferred cheese.
3. I recommend choosing a fruit and seed bread such as raisin or cranberry and pumpkin seed variety. 
4. Spread mashed avocado on a toasted slice of bread and top with a few thinly sliced pears and sprinkle with some chopped walnut pieces and crumbled feta cheese. 

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.

Cheddar Garlic drop Biscuits

Birthday celebration dinner, relaxed chitchat, and shrimp cocktails. Clam chowders and a bread basket all covered with white linens at our table. It opens to reveal these delicious looking biscuits, hot and soft and buttery and all resolve breaks at the sight of these savory delicacies. We all loved them so much that I had to re-create these beauties at home.

A type of quick bread, these savory biscuits are easy and quick to make. Just scoop the batter onto a baking sheet and bake them till they are crispy and golden on the outside and soft inside. Cheese and herbs add a whole lot of flavor making then delicious and addicting. 

These beauties are very versatile and can be served at any time of day. 

• The perfect accompaniment to a hearty bowl of soup or stew.
• Awesome served with a main dish salad.
• Delicious alongside your choice of eggs in the morning.
• Fabulous for high tea with sandwiches and cake.  

Ingredients: (12-15)
2 cups flour
2 tsp baking powder
1 tsp sugar
2/3 tsp salt
1/2 tsp baking soda
1 tsp garlic powder
1 cup buttermilk
1/2 cup butter
1 cup shredded cheese
Fresh parsley (or chives, or thyme, or rosemary)
Brushing on top
1 tbsp melted butter
1 tsp paprika

1. Preheat the oven to 425°F. Line a large baking sheet with parchment paper.
2. Mix together all the dry ingredients - flour, baking powder and soda, garlic powder, herbs, salt, and sugar. 
3. In another bowl melt the butter and cool it slightly. Add buttermilk and stir until butter forms small clumps. Add buttermilk mixture to dry ingredients and stir with a spatula until just incorporated. 
4. Using a greased ¼ cup measuring scoop, drop a level amount of batter onto the baking sheet. Sprinkle with paprika. Brush with melted butter.
5. Bake until top is golden brown and crisp, about 10-15 minutes. 
6. Serve hot with soup or stew. 

Indian Paratha

The Indian paratha

Sunday morning, Star Trek playing on TV, slight moist chill in the air and a buttery fried smell drifting through the house. My childhood memories of Sunday brunch when my mother had a day off from work and she made hot stuffed parathas with a different filling each week. We looked forward to them, my brother and I, gorging down these 'garma garam' delicious beauties dripping with butter, and a side of 'mirchi ka achaar' and a small bowl of plain yogurt.

The Indian paratha, an unleavened bread cooked all across Indian households is a breakfast favorite and a lunchbox favorite for almost all kids. There are numerous recipes for parathas with variations of fillings and dough. Most vegetables can be used for stuffing, but my faves are potato (aloo paratha) and radish (mooli paratha). It's a good way to use any left overs, just stuff-em in a paratha.

Crisp edged, flaky and spicy, freshly made, piping hot parathas straight out of the tava, topped with butter, dunked in tangy spicy pickle and a cooling spoonful of yogurt, small moments of childhood bliss.



I have broadly categorized the stuffed parathas into three categories.

1. The dough method - Add the chopped veggies to the flour and knead into a soft dough. Roll and fry. Some examples of this type of  parathas are methi (fenugreek), onion, spinach, green onion.
2. The stuff in method -  Roll the dough into a small disc, place a small amount of filling in the middle, Pull the edges together and seal. Flatten, roll and fry. This is the most common method, and almost any cooked dry vegetable can be used to make a paratha using this method. Some common examples are potato, urad dal, chana dal, paneer, peas, aloo methi sabji, sugar/khoya.
3. The two roti method - When the stuffing is too chunky or too moist to use method-2, try using the two roti method. Roll two rotis, spread the filling evenly on one, place the second roti on top and press the edges to seal them. Then fry gently. A little tricky but practice makes perfect. Works well for grated radish(mooli), cauliflower (gobhi), cabbage, cheese, egg, mince meat -chicken or mutton (keema).

Here are some accompaniments that make these parathas even more special. You may want to try one or more with your next paratha meal.

1. White butter and/or ghee
2. Stuffed or chopped red chili pickle
3. Lime or lemon pickle
4. Raw mango pickle in oil
5. Plain yogurt

THE DOUGH METHOD
Methi Paratha

Ingredients: (Makes 15)
3 cups whole wheat flour
2 tsp oil
4 cups packed chopped methi
1 tsp ajwain
1 tsp garam masala
3-4 green chilies, chopped fine
1-inch ginger, grated
Salt and red chili powder to taste
Oil/ghee for shallow frying

1. Combine the first eight ingredients in a bowl and knead a soft dough with cool water. 
2. Knead well for 3-5 minutes until smooth.
3. Cover and keep aside to rest the dough for 10-15 minutes.
4. Heat a flat griddle pan (tava) or frying pan.
5. Divide the dough into equal portions. Flatten the dough ball and roll out on a lightly floured surface to a 6 inch circle. 
6. Dust off the excess flour from the paratha and place it on the hot pan.
7. Cook for a few seconds and turn over. Smear the top of the paratha with a little melted butter or oil using the back of a spoon. 
8. Turn over and repeat the process of buttering the top while the base cooks. Now turn over to cook the other side until there are brown speckles on the base as well. 
9. Serve warm with yogurt and your choice of some pickle.

THE STUFF IN METHOD

Potato (Aloo) Paratha
Ingredients: (Makes 12)

For the dough
2 cups whole wheat flour
2 tsp oil
For the filling

6 large potatoes, boiled, peeled
1 tsp ajwain
1 tsp garam masala
3-4 green chilies, chopped fine
1-inch ginger, grated
Fresh coriander, chopped fine
2 tsp anardana/ dried pomegranate powder
Salt and red chili powder to taste
Oil/ghee for shallow frying

1. In a bowl, sift the flour and add 2 teaspoons of oil and enough water to form a soft dough.
2. Rest the dough while you make the filling. Wrap it in cling film or cover with a damp cloth and keep aside. 
3. Place the peeled and boiled potatoes in a large bowl and mash them well using a potato masher.
4. Add all the other ingredients to the mashed potato and mix well. 
5. Heat a flat tava (griddle) or a frying pan to medium.
6. Divide the dough and stuffing into equal portions. Flatten the dough ball and roll out on a lightly floured pastry board to a 3 inch disc. Add the filling to the disc, pull the edges together, seal well and flatten.
7. Roll out the encased dough into a 6 inch circle on a lightly floured pastry board. Dust off the excess flour from the paratha and place it on the hot tava. 
8. Cook for 10-15 seconds and turn over. Smear the top of the paratha with a little melted ghee or oil using the back of a spoon. Turn over again to cook the other side and add some more butter on the top side. Turn one more time and cook for a few seconds till lightly crisp.
9. Serve hot with yogurt and your choice of pickle.

THE TWO ROTI METHOD
Cauliflower (Gobi) paratha

Ingredients: (Makes 8)

For the dough
2 cups whole wheat flour
2 tsp oil
For the filling
½ large cauliflower, grated fine
1 tsp ajwain
1 tsp garam masala
3-4 Green Chilies, chopped
1-inch ginger, grated
Fresh coriander, chopped fine
Red chili powder to taste
Salt to taste
Oil/ghee  for shallow frying

1. In a bowl, sift the flour and add 2 teaspoons of oil and enough water to form a soft dough.
2. Rest the dough while you make the filling. Wrap it in cling film or cover with a damp cloth and keep aside. 
3. Mix all the ingredients under filling except salt. Salt will leech out moisture of the vegetable, making the stuffing moist. Add salt just before you start rolling the paratha. 
4. Heat a flat tava (griddle) or a frying pan to medium.
5. Divide the dough into 16 equal portions. 2 of the dough balls will become one paratha. 
6. Flatten a dough ball and roll out on a lightly floured pastry board to a 4 inch circle. Keep it aside while you roll out another dough ball.  Spread a generous amount of filling all over the circle, place the other rolled out circle on top and using your fingers lightly press to seal the edges. 
7. Now roll it gently into a 6 inch circle. Carefully place it on the hot tava. 
8. Cook for 10-15 seconds and turn over. Smear the top of the paratha with a little melted ghee or oil using the back of a spoon. Turn over again to cook the other side and add some more butter on the top side. Turn one more time and cook for a few seconds till lightly crisp.
9. Serve hot with yogurt and your choice of pickle.

Sausage potato Skillet

A simple, homey, "I wanna be in my sweats all day" kinda meal. With just four main ingredients, this inexpensive recipe is perfect for those busy or lazy nights when cooking is not on the top of my mind. Most of these ingredients are usually always in my pantry. And I can customize the flavors by using any herbs I have at hand. My first preference is always thyme. And garlic, lots of garlic. I use Turkey kielbasa for this dish, but pork or beef sausage works just well.

When I first made this dish, I used one pan and realized pretty early on that it was a mistake. Cooking potatoes in a separate skillet keep them crisp and dry. The other ingredients can be cooked together without the fear of overcooking. I mix the two just before serving.

Make it Vegan by substituting tofu for sausage.

Ingredients: (serves 4)
1 package turkey kielbasa, chopped
1 green pepper, diced
1 red pepper, diced
1 red onion, diced
4 small potatoes, diced
olive oil
2-3 cloves of garlic
1/2 tsp dry thyme
salt and pepper
red chili flakes (optional)

1. In a heavy bottomed pan, heat 2 tbsp of olive oil over medium-high heat.  Add the potatoes to the skillet and season with salt and pepper. Cover and cook on medium-low for 5 minutes. Increase heat to medium-high and fry until golden brown and cooked through, around 1-2 minutes, stirring to ensure even browning.
2. In a separate pan, brown the sliced kielbasa for around 2-3 minutes in a little olive oil over medium-high heat.  Remove from the pan and set aside.  
3. In the same pan add a little more oil followed by garlic and dry thyme. Let cook for a few seconds before adding the peppers and onions. Cook for 7-10 minutes on high, until slightly charred at the edges, stirring occasionally. Season with a pinch of salt and pepper.  
4. Add the cooked potatoes and kielbasa to the onions and peppers and mix everything together.  Serve hot and crisp with a chilled beer or frozen margarita (whichever you fancy).

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).

Chicken Avocado salad

LUNCH OPTIONS

A multi-colored rainbow salad that is as beautiful as its delicious. It has fruit, some crunchy nuts and it has the whole rainbow of colorful veggies. To top it off there is the perfect sweet and tangy homemade honey mustard dressing.

Here is a standard formula for assembling a main course salad.
Always start a salad with mixed greens. Top it with several different ingredients both crisp and smooth. Think red, orange, yellow and green veggies. Put in some fresh fruit, citrus or sweet. Add some crunch with nuts (walnuts, almonds, seeds) and dried fruit (apricots, cranberries, raisins, figs). To make it filling throw in some grilled protein - chicken, fish, tofu or even beans taste wonderful. I use the salad dressing as a marinade for the chicken. Drizzle with a dressing of your choice and serve. You can customize almost anything here. Whatever you have at hand usually works well.

Superdelicious. Works for both lunch or dinner.

Chicken avocado salad 
Grilled chicken
Roasted corn
Avocado
Cucumber
Red pepper
Kiwi
Red onion
Mixed lettuce greens
Walnuts and cranberries
Honey mustard poppyseed dressing 
2 tbsp honey
2 tbsp mustard
1/4 cup olive oil
2 tbsp lemon juice
Salt and pepper to taste
1 clove garlic minced
1/4 tsp poppy seeds

8 hearty Buddha bowls

Macro bowls, hippie bowls, Buddha bowls, rainbow bowls...... many names for this amazingly beautiful, colorful and delicious assembly of nutritious food. Make one of these versatile bowls for any meal - breakfast, lunch or dinner. Start with a healthy grain and top with some protein, add some colorful roasted/sauteed veggies, add something raw for freshness, and drizzle with a dressing or dip to tie all the flavors together. Lastly sprinkle something for texture. 

There are actually no rules to assembling these awesome bowls. Choose foods from several food groups and be sure to include a variety of colors and textures for a nutritious and aesthetically pleasing ensemble. So you can add all your favorite ingredients and incorporate flavors you love. Experiment with herbs, spices and dressings and design combinations that suit your family's taste buds. For dinner you can lay out all the different components on the table and allow each family member to assemble their own meal. This is especially fun for kids. 

Here is a simple guide to get you started on making your very own Buddha Bowls.

Grains - Choose from wheat, oats, any type of rice, barley, millet, quinoa, buckwheat, couscous and corn. Great source of fiber, vitamins and minerals. 

Protein - Choose from Chicken, fish, eggs, beans, tofu, etc. 

Cooked veggies - Roast, steam or saute leafy greens (spinach, kale, collard greens), broccoli, mushrooms, zucchini, peppers, eggplant slices, peas, carrots, cauliflower. Flavor with garlic powder, paprika, ground cumin, herbs, salt. For extra filling roast sweet potato, potato, yams, pumpkin, raw banana or plantain.  

Raw stuff - Add freshness by choosing fresh fruits and veggies. Cut up veggies such as radish, tomatoes, celery, avocado, beets, cucumber, carrot, bean sprouts, baby spinach, mixed salad greens. Include seasonal fruit like mango, berries, orange, pineapple, grapes, pomegranate, kiwi, fresh figs and apple.

Extras - Add toppings for varied texture and flavor. Include any of these - nuts and seeds; dried fruit like apricots, figs, cranberries; your favorite cheese such as feta, cheddar; pickled stuff like olives, peppers. 

Dressing - Any dressing and/or sauce of your choice. Some examples are simple vinaigrette, hummus, guacamole, tapenade, pesto sauce, salsa, mint chutney, maple syrup, honey.    

    

Here are some that I created for my family in the past weeks. Get assembling and have fun. Enjoy your healthy and delicious bowl.

Quinoa Buddha Bowl
Green Quinoa with kale, roasted yam slices, baby spinach, pineapple, beets, olives and jalapeno peppers with hummus and a sprinkle of lime juice. Healthy hearty lunch bowl.

To make the quinoa, add some chopped kale to the boiling quinoa pan along with seasoning and a drizzle of olive oil. Peel and slice the yams, drizzle with olive oil, season with salt, pepper and oregano and roast them in the oven at 400 F for 20 minutes.

Soba noodles Bowl
Soba noodles are spaghetti like Japanese noodles made of either all buckwheat flour or a combination of wheat and buckwheat. Cook them according to package directions and then flavor them with sesame oil, soy sauce and sriracha sauce. In this lovely and delicious bowl I have soba noodles with shredded carrots, sauteed mushrooms and roasted broccoli, steamed edamame, roasted peanuts and a small hot Thai chili, all drizzled with a heaped tablespoon of teriyaki sauce and sprinkled with roasted sesame seeds. This one will satisfy you to the core.

Falafel Buddha Bowl
Chick pea fritters or falafels, the well known Middle eastern street food. Easy to make at home and 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. These pack well for lunch, just keep the yogurt dip separately. A great vegetarian dish. In this bowl I have mixed greens, carrots, cucumber, tomato slices, avocado and kiwi.

A healthy wholesome vegetarian lunch option.
Detailed recipe for falafels here. 

Zucchini Fritters
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.
Detailed recipe here.

Cedar planked Tilapia
Fish cooks in its own moist juices, infused with the sweet smokiness of the cedar plank. A must try recipe this summer. Here I marinated tilapia fillets with olive oil and mustard. To balance the tartness of the mustard I drizzled a little ice wine syrup. The light sweetness of this syrup tastes awesome on this smoked grilled tilapia. Serve over crisp lettuce with grilled broccoli and mushrooms and a side of pineapple wedges. A totally wholesome and delicious lunch Buddha bowl.
Detailed recipe here.

Tofu Buddha bowl 
This here is an assembly of all things you love. Pan fried seasoned firm tofu flavored with your favorite spice/marinade and a bunch of raw produce. I have cucumber and carrot sticks, ripe mango chunks, sauteed corn and figs with guacamole and peanut garlic hot sauce. 

Fish in ginger garlic sauce, braised Bok choy

If you like Mandarin style Chinese food then this is a fare you will love. The simplicity of the dishes and the combination of flavors just delights the palette. Makes you feel good about consuming so many veggies. The crunchy stalks of Bok choy are crisp with a subtle peppery flavor. A great source of vitamin A, vitamin C and calcium. Use a firm white fish for this recipe catfish, snapper, tilapia or halibut. 

Find the detailed recipe here.

Chicken Burrito Bowl

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. I have listed several toppings and you can choose all or a few to make this your own. Omit chicken to make it vegetarian. Tangy salsa, creamy guacamole and a dollop of sour cream makes this a meal to relish. Don't forget the pickled banana peppers. For a taste variation try a different cheese such as feta or Havarti. 

Detailed recipe here. 

Vegetarian Burrito Bowl

This one here has herbaceous brown rice, garlic and cumin flavored black beans, grilled multi colored peppers, pico de gallo, few slices of tangerine, cubed feta and hot pickled banana pepper. 

Cedar planked Tilapia

On the plate

Cedar planked Tilapia

Roasted Mushrooms

Roasted Broccoli

Pineapple

If you have never experienced the delectable flavor of cedar planked fish then this is a must try recipe for you this summer. Fish cooks in its own moist juices, infused with the sweet smokiness of the cedar plank. Cedar plank cooking is not restricted to fish, you can use other types of meat as well. Serve right off the plank and the conversation is sure to revolve around the concept of cooking on planks.

Here I marinated tilapia fillets with olive oil and mustard. To balance the tartness of the mustard I drizzled a little ice wine syrup. The light sweetness of this syrup tastes awesome on this smoked grilled tilapia. Serve over crisp lettuce with grilled broccoli and mushrooms and a side of pineapple wedges. A totally wholesome and delicious lunch Buddha bowl.

Some thoughts on safety. Always exercise caution when using this technique of cooking. Make sure the plank is well soaked before cooking. The plank can catch fire on the edges after being on heat for a while. So have a spray water bottle handy for any flare ups. Also make sure the plank is completely extinguished before discarding it.

Cedar planked Tilapia
Ingredients: (serves 4)
4 boneless tilapia fillets
1 tsp olive oil
3 tbsp grainy mustard
cracked black pepper
salt to taste
1 cedar plank
1 tbsp ice wine syrup

1. Pre heat your BBQ to medium high.
2. Soak the cedar plank in water for 2 hours and then drain. Very lightly spray with oil.
3. Rinse the fish fillets under cold water and then pat dry. Generously season the fillets with salt and pepper on both sides.
4. Mix together olive oil and mustard. Spread this all over the fish.
5. Place the fish on the prepared cedar plank. Place the plank on the hot grill. Cover the grill and cook till fish cooks through and reaches an internal temperature of 135 F. This will take about 20-30 minutes. Keep a spray water bottle handy for any flare ups.
6. Transfer the plank carefully on a serving platter and drizzle with ice wine syrup. 
7. Serve right off the plank.

Grilled Broccoli and Mushrooms

Ingredients: (serves 4)

1 lb white button mushrooms

1 whole head broccoli

olive oil

Freshly cracked black pepper

Salt to taste (optional)

1. Trim the broccoli into medium sized florets. Clean the mushrooms.
2. Drizzle olive oil on all of the above. Season with pepper. 
3. Place on the pre-heated grill. Cook turning occasionally till slightly charred and tender. 
4. Sprinkle salt just before serving if desired. 

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. 

Corn and black bean salsa

This beautiful and delicious salsa is a crowd pleasing dish. Smoky cumin and tangy lime juice adds robust flavor to this simple yet nutritious salad. Filled with the goodness of black beans, corn and veggies it can be served with chips as a starter or as is for a light lunch or serve over rice or inside a tortilla. Be sure to let the salsa sit for 15-20 minutes before serving to let all the flavors blend in.

I usually make corn and black bean salsa during summer for BBQ parties. You can whip up a big batch in minutes. I use fresh corn on the cob, grill them and then shear off the corn kernels with a sharp knife from the husk. Adds a wonderful smoky flavor.

Ingredients: (serves 4-6)
1 can black beans
1 cup frozen corn
1 red pepper
1 large tomato
1/2 large red onion
Few sprigs fresh coriander
1 jalapeno pepper
1 tsp roasted and ground cumin
1 Lime, juice and zest
Salt to taste
1 tsp oil

1. Rinse and drain the black beans. Finely dice pepper, tomato, onion, jalapeno and coriander. Mix all in a big bowl. 
2. Heat a tsp oil in a pan. Saute the frozen corn for a few minutes till slightly charred and heated through.
3. Add the corn to the bean mix. Season with cumin, salt and lime juice and zest. Add more lime juice as desired.
4. Let the salsa sit for 20 minutes before serving. 

Serving suggestions

• Serve with corn chips as a starter
• Serve wrapped up inside a warm tortilla with cheese as a wrap.
• Serve over steamed lime cilantro rice with cheese, salsa verde and guacamole as a burrito bowl.

Root vegetable soup with chicken

Chunky root vegetables, slow cooked in flavorful broth and served with grilled chicken chunks on top. This simple cold weather soup is nutritious, filling and packed with flavor. Earthy red potatoes, sweet yams and sweet potatoes, carrots, leeks and parsnips all go in the broth. I also like to add eddos (although they are not technically root veggies). Eddos cook faster than the other vegetables, so add them midway in the cooking process. You can add parsnips, turnips, rutabaga and any other root vegetables you like. The robust flavor comes from garlic, onion, thyme and ginger. Make it vegetarian by omitting chicken. I love to serve this for Sunday brunch.

Root veggie soup (serves 5-6)
Ingredients: 

3-4 cloves garlic, minced
1 medium red onion, chopped
1/2 inch ginger grated (optional)
6 cups chicken/vegetable broth
3 red potatoes
3-4 eddos
2 sweet potatoes
2 yams
1 parsnip
2-3 large carrots
1 stalk leek
2 tsp dry thyme
Freshly cracked black pepper
Salt to taste
1 tbsp olive oil
Fresh coriander to serve

1. Peel yams, sweet potatoes, parsnips and carrots. 
2. Dice all the veggies into large chunks. Chop leeks fine. 
3. Heat olive oil in a large stock pot at medium heat. Add minced garlic, onion and ginger. Saute for a few seconds till onion turns pink. 
4. Add all other veggies (except eddos if using) and mix well. Season with salt, pepper and thyme. 
5. Add stock and turn up the heat to high. Bring the soup to a rolling boil. Simmer covered for 10 minutes. 
6. Stir the contents and add eddos. bring to a boil again and then simmer covered for 10-15 minutes till everything is cooked through. 
7. Serve hot with/or without grilled chicken garnished with fresh coriander.

Grilled chicken
Ingredients:
3 chicken breasts
1/4 tsp garlic powder
1 tsp dry thyme
Freshly cracked black pepper
Salt to taste
Olive oil

1. Mix garlic, thyme, pepper and salt together and use it to season the chicken. 
2. Drizzle with olive oil and grill at 350 F for 20 minutes till cooked through. 
3. Remove from oven and let rest covered for a few minutes before slicing into small chunks. 
4. Serve over the soup.

Savory Crepes

A crêpe is a very thin pancake, usually made from wheat flour. These French street-food staples are easy to make and can be served with a variety of fillings both sweet and savory. Classic crêpes are made with a wet mixture of flour, eggs, milk and salt. A small amount of this thin batter is gently cooked in a butter greased pan till it turns lightly golden.
Breakfast and dessert crêpes are commonly filled with sweet fillings such as fruit, syrup, chocolate, whipped cream. The lunch ones can be more hearty and savory and stuffed with meats, cheese, eggs, veggies. Crêpes are a great way to turn left overs into a delicious meal. Use a different flour to make the shell for a taste variation - whole wheat, buckwheat, etc.
Here are some filling ideas for your savory crêpes.

Other savory filling ideas for crepes

1. Ham, mushroom & leeks in bechemel sauce with sharp cheddar cheese
2. Spinach, ham/bacon and mushroom in bechamel sauce
3. Leeks, apple, sausage and aged cheddar cheese 
4. Spinach, artichoke hearts and brie 
5. Spinach with bacon and hollandaise sauce 
6. Green onion Parmesan with ricotta 
7. Smoked salmon and ricotta
8. Eggs, ham and Swiss cheese with herbs - Spread a slice of ham on the crepe, top with a few shavings of swiss cheese, add a generous helping of scrambled eggs and finish with a sprinkle of fresh herbs of your choice (parsley, rosemary, basil)

Crepes stuffed with ham, mushroom & leeks in bechemel sauce with sharp cheddar cheese
Ingredients: makes 8
For the crepes
1 cup flour
1 egg
1 tbsp butter
3/4 cup milk
3/4 cup water

For the filling
Slices of cooked ham
1 tbsp butter
1 tbsp olive oil
1 lb white mushrooms chopped

1 tbsp flour
1/2 cup milk (warm)
1 clove garlic
Pinch nutmeg
Salt and freshly cracked black pepper
1 cup grated sharp cheddar cheese

1. Make the filling: Melt the butter over medium heat in a saucepan, add olive oil and grated garlic. Stir till pink. Increase heat to high and add mushrooms and mix. Cook undisturbed for 2-3 minutes till lightly brown. Turn over and continue cooking for another minute. Reduce heat to medium. Sprinkle flour on the mixture and stir with a whisk and cook for 1 minute over medium heat, whisking constantly to make a roux. Add the milk and nutmeg, stirring constantly with a whisk. Bring to a boil (all the time keeping medium-high heat). When the consistency of the sauce becomes thick and creamy remove from the heat and season with salt and pepper. Add 1/2 cup grated cheese and mix. Keep aside to cool.
2. Make the crepe shells: Mix all the ingredients for crepes and whisk to get a lump free thin batter. Bring a lightly greased non-stick skillet to medium heat. Pour 3-4 tbsp of batter onto the pan and rotate the pan around so that there is an even coating on the bottom . Try not to run batter up the sides as this can over crisp the edges. Turn the crepe over after 30-40 seconds. It should be lightly browned on both sides. 
3. Assemble the crepes: Lay crepes flat on a dry surface. Place a 1 or 2 slices of ham on each crepe. Evenly distribute the mushroom and leek mixture between the crepes. Add more grated cheese if desired. Garnish with chopped fresh coriander. Fold each crepe and plate them with a green salad. Serve warm.

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.