Stiry fry with Seeds of change brown rice, quinoa and sprouts

Found the brown rice and qunioa at Costco and brought them on an impulse. They are quite easy to prepare and a good standby option for a quick meal. We had cooked the rice in the microwave according to the instructions. Stir fried half a cup of moong sprouts and 1 cup of pea shoots in a little oil and mixed the rice mix in for a nutritious lunch. Added some soy sauce for a taste boost.

Delicious and Colorful - Sprouts, Kale and Tomatoes

Stir fried masoor sprouts with some packaged kale salad. Topped with a thousand island dressing. Sliced a tomatoes and sprinkled some salt and pepper. Added a slice of toast on the side for a delicious brunch.

Masoor Sprouts Dahi Papdi Chaat

Tangy Imli chutney, spicy green chutney, crunchy papdi and the cold dahi - this is a dish which has several nuances in every bite. I had a few masoor sprouts which have been quickly boiled for 5 minutes and added in the place of potatoes. The resulting dish was as tasty as the original with the addition of sprouts for the health factor. No one would refuse sprouts if served like this.

Savory Oats Porridge Topped with Manchurian Flavored sprouts

On a cold rainy morning, a bowl of steaming oats warms the entire body. In our home our  preference is for salty and spicy oats over a sweet bowl. I topped the bowl with a quick saute of moong sprouts and added some soya sauce and tomato sauce to give a sharp Indo Chinese flavor which is loved by one and all. All of us know how much we love our  'Gobi Manchurian' and every variations of it. Many of us have a cart back home which makes the brown and tasty concoction called Manchuria.

Sprouts are tasty, cooks very fast and healthy too. But we will not always like to have them plain. So I have quickly sauteed them and added the oomph factor. Here is a bowl that is pleasing, healthy and very easy to prepare too. Indo Chinese is not specific to a region now, but it is originally credited to the the streets of  Kolkotta.

Malabar Spinach Dal Paratha - LeftOver Magic

Malabar Spinach or Basella is a tropical vine which grows in the tropical regions. This was one green that was used widely at home, simply because it is an annual and was always available in the kitchen garden. Hardly takes any space or effort to grow this green.

Moreover, the english spinach was not always available and was not as popular in the 70's and 80's as it is now, in small towns of South India. Even if spinach is abundantly available now, with the reports of high pesticide content, it is safer to turn to Basella. Nutritionally it is equivalent if not more than the regular spinach.

We typically use it to make a dal or an instant chutney. Yesterday I had some leftover dal and turned it around into a simple paratha and served with a simple curry made of soaked green peas and coconut. A very nutrient dense lunch box option that is finger licking tasty.

Spinach Paratha and a green lunch box

Stir fried spinach mixed with spices and besan (chick pea flour), stuffed and rolled into parathas, dipped into corriander chutney, a spoon full of curd and a bite of sauteed green chillies with some salt and all this in a lunch box, what is not to like in it. It does sound very cumbersome to cook and pack, but it actually is not. The green chutney (slightly sauteed corriander leaves and chilli grided with salt and lemon juice) can be made in advanced and left in the fridge overnight to make it easy in the morning. Even the stuffing and the atta can be prepared the night before, all making it very easy to roll them out and pack in the morning. A view of the tasty and easy green lunch box. I should shop for a green one to match for the contents :-)

Aloo Paratha Overloaded

Aloo paratha is tasty. No second opinions about that. I have not met anyone till now who does not like one. What if you can overload it with nutrition too. I added some moong sprouts and sesame seeds to up the nutrition level. Of course you act coy and do not mention all the good additions and serve without mentioning anything. Trust me that the parathas will be finished without any complaints or detecting and picking out the "too healthy " elements from the plate.

Overload is used in a positive context here. If you have done any Java Programming, you would know where I am coming from.

Dosa Makeover: Foxtail Millet (korralu) dosa

Foxtail millet aka korralu in telugu were widely used couple of generations back. I am glad that they are making a comeback into the main stream. For this generation that has grown up on rice and wheat (polished ones at that), it will take some time to get used to the complex nuances of the hardy millets. Each of them have their own flavor and taste unlike the white rice which blends in with any dish without any personality of its own. 

Millets in addition to being good for us are good for the planet too. They are not resource intensive crops and can grow easily on marginal soils too.

Dosa and idli batter when made with millets was the best way to introduce them into our diet. Here I have used a combination of brown rice and korralu and the resulting dosa was quite tasty. The batter and the dosa are slightly brown and are not pristine white unlike the one made with polished rice. Taste wise, the millet dosa has a personality of its own with some complex flavor but it is hard to pin point the differences.

Sliced tomatoes topped with Hummus and hung curd

Ripe but firm tomatoes are sliced thickly and then topped with a dollop of hummus and hung curd. Sprinkling of salt and chilli/paprika powder follows. You can drizzle some extra virgin olive oil on the top or devour as is for an easy and a healthy snack. If you do not have hung curd/yogurt, you can instead grate some hard cheese on the top of the hummus. 

There are no rules here as to how much topping should go. More or less, it tastes good. Mellow flavors of the curd and hummus complement the slightly sour ripe tomato. With hummus and yogurt available, this dish comes together in under a minute. 

Easy Dinner With Rice, Simple Moong Dal and Brocoli stir fry

Count down begins

0-1 minute : Wash 2 cups of rice. Add double the water and put the pressure cooker on fire.

2-4 minutes: Follow the recipe for the easy moong dal recipe.

5-7 minutes: Follow the recipe for the broccoli stir fry.

10th minute : Switch off the pressure cookers.

7-15 minutes: Freshen up, set the table, stretch your legs, yadda yadda yadda.

15-30 minutes: Chomp, lick your fingers or the spoon.

31st minute : Burrp.

Easy moong dal recipe, Under 15 minutes

Dal is a must in many homes for the protein quotient especially on the vegetarian plate. It can be made plan with minimal garnishing an elaborate preparation which can take some time and effort. Some days we want to have it easy and have a dish that can go from stove to the plate in the least possible time. This moong dal is one such recipe. 

Split moong dal cooks very quickly as is and if it is done in a pressure cooker, the cooking time is reduced by one third. I had the seasoning done and then added the washed moong dal to be pressure cooked. So it was really ready in 10 minutes. 

Savory Dunkin Doughnuts aka Rasam Vada

Urad dal vada soaked in piping hot rasam, garnished with bundi can give the real doughnut a run for its sweet. Of course there is no comparisons other than that both are round and that both the vada and the donut are fried.

Uddi Vada, Medu Vada, Urad Dal Vada or whatever you want to call it, is a very tasty preparation, primarily served for break fast. I had made simple rasam to go with it instead of the usual sambar or chutney. The vada soaked up the rasam and was very delicious. Perfect for the monsoon mornings.

Recipe for the rasam and the urad dal vada will be posted and linked later.

Lucky Lentil Pasta, Any Time Meal with Corn and Lentils

I came to know that lentils are served in Italy for good luck on New Year. That is it, I had to blog about this pasta dish I make regularly, for DelMonte cooking contest.  I could use all the luck I can get for winning this one, what with all the amazing cooks across the world wide web.

Lentils are power houses of nutrition. Especially if you are a vegetarian or a vegan or want to have a meat free meal with good quality protein, then lentils are the way to go. Lentils in some shape or form appears daily on our plates. My blog has a good collection of recipes with lentils, whole and split and sprouts.

I have substituted whole organic masoor dal as we do not get the Italian (Puy or Umbrian varieties) here in Bangalore. The picture and the description matched that of  whole masoor. We also like the delicate nutty taste of whole masoor when cooked, in addition to the fact that it gets cooked very fast.

Here I have lentils for the protein, corn for the vegetable and a favorite with kids and of course, the star of the dish - the pasta. Butter, salt, pepper and lemon juice add all the oomph. I generally use my pressure cooker to reduce the cooking time and save on the fuel. All the ingredients in the pressure cooker, 2 whistles on medium high. Voila, you have an easy, tasty and a healthy dish that goes on the serving table in 15 minutes with minimal preparation. In fact, taking the pictures for boasting take more time than cooking and eating.

Serve it as breakfast, as an evening snack or in the lunch box, which ever way you want. Get back the cleanly licked box/bowl as a bonus.

Dosa Makeover: Coin Uthappam/Dosa with Sprouts, Easy Peasy Lunch Box

Dosa batter topped with moong and masoor sprouts, easy healthy and tasty. They are an ideal breakfast, finger food, any time snack. Packet with a peanut chutney powder, they make a very good lunch box option for the kids. Carbs, vitamins and proteins and non fussy to eat. What more do we want. I have used moong sprouts and masoor sprouts. One tea spoon of sprouts sprinkled on one table spoon of dosa batter and cooked on medium heat for 1/2 minute on each side, that is the recipe. 

Manchurian Pasta with Sprouts, East meets West in a Pressure Cooker

Indian's fascination with Gobi Manchurian is never ending. From street carts that can be smelled a mile away, to the budget eatery or the fancy up class ones, at least one variation will be served. You can go to the smallest town and you will find a street cart selling "Gobi Manchuri and fride rice", spelled in as many imaginative ways as possible. You will also see curry leaves added for a good measure in some of these establishments. In fact, Indian Chinese or Chinese Indian is now an acknowledge and well loved genre. The only Chinese influence I can see in this dish is the addition of soya sauce.

Rajma with Jackfruit seeds, upping the nutrient quotient

Jackfruit seeds and Rajma, I was skeptical too until I tried it out. The seeds soaked in the tangy and spicy gravy of the rajma and turned out absolutely delicious. Here is an easy recipe which does not involve any grinding or garam masala. Onion, tomato and ginger for the base of the curry with the beands and the jackfruit seeds being the stars. Serve it with rice or roti to make a complete meal.

Jackfruit seeds have numerous health benefits. Next time you buy the ripe fruit, do not throw them but add to any dish you want. There are quite a few jackfruit seed recipes online.

Masoor Sprouts and Vegetable Pulao flavored with Ginger and Mint

Simple flavorful rice which is filling and light on the stomach at the same time. Simple spices yet big on flavor because of he mint. An absolutely easy and flavorful lunch which easily satisfies all the requirements of protein and vegetables and carbs.

Super simple Lemony Corriander Rasam Soup with Moong Dal

Sky is overcast. We needed a break from the innumerable cups of teas. Something hot, spicy and tangy was what was needed. From this urge came this rasam soup. It is a little more watery than the rasam, that is all. Reduce the water a little and it can be served with rice. 

Moong Sprouts, Cabbage and Tomato Sauteed Vegetable Salad, Upma Style, Take Two

Sauteed vegetables and mung sprouts, served with a corriander chutney, another take on the vegetable salad which has been presented to you here. The only change here is the inclusion of channa dal and urad dal in the seasoning. They added a nice and lovely crunch to the salad in addition to protein.

Spinach Dal with Sauteed Brinjal and Banana Peppers, Simple and Comforting

Simple spinach dal flavored with garlic with a side of brinjal/eggplant and banana peppers. I could not resist placing the fresh bunch in the picture.

I try and soak the dals and rice for at least 2 hours before cooking. In addition to reducing cooking time, saving fuel, it also has health benefits. I know I keep repeating the concept of soaking, but saving fuel in any which way is something I sincerely believe.

Recipe for the Thali

3 medium servings or 2 healthy servings

For the spinach dal: 

Toor Dal/Arhar Dal	1/2 cup
Spinach/Palak	3 cups - more or less depends on your preference. I generally use the stems here, saving the leaves for other preparations
Green Chilli	2 diced Optional (We are a chilli loving family)
Tamrind	Small lime sized soaked
Garlic	3-4 medium cloves optional
Curry Leaves	1 strand
Oil or Ghee	1 tsp
Cumin, mustard seeds	¼ tsp each

Directions

• If soaking the dal, wash it clean and soak in one and half times water (anytime between 10 mins to 2 hours). I usually soak in the pressure cooker directly so that there is no need to transfer between vessels. We use a small 2 litre cooker, especially for dal.
• Add the turmeric into the dal and cook on medium for 1 whistle if you like some bite or two if you want your dal to turn mushy. Cooking times will vary based on the cooker used and also if the dal is pre soaked
• Heat a pan with oil, add the cumin and mustard seeds. Add the curry leaves, sliced green chilli and garlic. Saute for few seconds for the garlic to be cooked.
• Add in the spinach leaves, squeezed tamarind water, salt. Cover and cook on medium for 3-5 minutes. The time taken to cook will depend on the quality and tenderness of the spinach.
• Add the mashed dal, mix and cook through on just a minute and serve.

The recipe for the brinjal slices is here in a previous blog post. Banana peppers are deseeded and sauteed in a little oil for 4-5 minutes on high heat. 

The spinach dal or lasooni palak dal with the freshest of the organic spinach is the highlight of this meal.