Vegetarian

Matar Mushroom Gravy

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Mushrooms are a rich, low calorie source of fiber, protein, and antioxidants. They may also mitigate the risk of developing serious health conditions, such as Alzheimer’s, heart disease, cancer, and diabetes. They’re also great sources of: Selenium.

Peas(matar) are packed with antioxidants, which help build your immune system.   Anti-inflammatory nutrients in peas have been associated with lowering the risk of inflammatory conditions like diabetes, heart disease, and arthritis.

IngredientMeasurement
Matar (Green Peas)100 g (cooked)
Mushroom (button)100 g
Cinnamon2 sticks
Cloves4
Onion paste2 blended
Tomato puree2 blended
Turmeric powder½ tsp
Chili powder1-2 tsp
Coriander powder2 tsp
Cumin powder1 tsp
Garam masala ½ tsp
Saltto taste
Oil1 tbsp

Method:

  1. Heat a pan with a tbsp of oil.
  2. Season with cinnamon and cloves.
  3. Add onion paste (ground two onions) and fry in oil until the onion is well cooked and oil separates.
  4. Now add ginger and garlic paste, cook until the raw smell goes off.
  5. Add tomato puree (ground two riped tomatoes) and cook until the oil separates.
  6. Once it is cooked add turmeric powder, salt, chili powder, coriander powder, roasted cumin powder and garam masala. Stir in between.
  7. Cook the spices until the raw smell goes.
  8. Now add chopped mushroom and cook with the masala. Stir and add little water to cook.
  9. Add cooked green peas or frozen green peas. Mix well until it is well combined. Cook altogether well.
  10. Finally add 2 tbsp coconut cream / thick coconut milk. No need to boil.
  11. Serve Matar Mushroom /Mushroom Green peas with Chappathi or Roti

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Vegetarian

Mor kuzhAmbu / Buttermilk curry

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Mor Kuzhambu is very simple dish to make. There are different ways to make Mor Kuzhambu, this is how my mother makes. Mor Kuzhambu tastes great only when you use curd with slightest sourness. My mother don’t use any vegetables. There is also no cooking involved, only for tempering we use stove. It is an Interesting and Tasty recipe.

Try this step by step cooking and enjoy.

IngredientMeasurement
Curd1/2 cup
Water1/4 cup
coconut1/4 cup
Roasted gram1 tbsp
Cumin seeds1/2 tsp
Coriander seeds1/2 tsp
Green chili2
Mustard seeds1/2 tsp
Split urad dal1/2 tsp
Saltto taste
Coconut oil2 tsp

Preparation:

  1. Coconut paste: Make a paste with freshly grated coconut, roasted gram, green chili, cumin seeds, turmeric and salt.
  2. In a bowl, add curd and water then whisk it without lumps.
  3. Add this grounded mixture to the Curd mixture and mix it until it is well combined.
  4. Heat a pan and add coconut oil for seasoning.
  5. Season with mustard seeds, split urad dal, dry red chili and curry leaves.

Enjoy this simple and tasty Butter milk gravy / Mor Kuzhambu with Appalam.

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spiced sweet potato

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Sweet potatoes are an excellent source of highly absorbable beta carotene, which your body can convert into vitamin A. Highly nutritious. Sweet potatoes are a great source of fiber, vitamins and minerals.

IngredientsMeasurement
Sweet Potato2
Onion1
Pepper1 tsp
Salt to taste
Mustartd seeds1/2 tsp
Split urad dal1/2 tsp
curry leavesfew
oil2 tsp

Method:

Method:

Boil the sweet potato in pressure cooker.
Peel the skin off and cut in cubes.

1. Heat pan with a tsp of oil.
2. Season with mustard seeds and split urad dal.
3. Once it crackled, Chop the onion and add to the pan.
4. Fry onions until it changes colour. Add salt and Turmeric powder.
5. Add the sweet potato cubes and fry along with onions.
6. Fry until it is well combined.
7. Finally add a tsp of crushed pepper and mix well.
8. Add curry leaves and switch off the flame.
9. Simple and delicious, spiced sweet potato is ready.

Vegetarian

whole green moong dal, foxtail millet dosa / pachai payaru thinai dosa

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Mung bean is one of the richest plant-based sources of protein.  Green gram dal is packed with vast reserves of thiamine, riboflavin, folate and B complex vitamins that are valuable for women health. The richness of folate lowers the risk of neural tube defects, autism, stroke and heart disease. Controls High blood pressure is a risk factor for heart disease and stroke.

Foxtail millet has high quantity of fiber forund. High in Calcium Content: Foxtail Millet is rich in Calcium which is very important for maintaining your bone health. It also contains vitamin D. Eating Foxtail Millet helps fight diseases such as osteoporosis and could reduce risk of fracture.

IngredientsMeasurements
whole green moong dal/Pachai payaru1 cup
Foxtail millet/Thinai1/2 cup
Onion1 small
Green chili3
Ginger1 small piece
Coriander leaveslittle
Cumin/jeera1 tsp
Fenugreek/methi1/2 tsp
Saltto taste

Method:

1. Soak Pachai payaru /green moong dal and foxtail millet/Thinnai rice overnight.
2. Before soaking, please wash it thoroughly.
3. Add green moong dal, foxtail millet, green chili, onion, ginger, coriander leaves, salt, jeera/cumin and fenugreek seeds to the blender.
4. Grind them finely without adding water.
5. Transfer it to a bowl and add very little water if needed.
6. Heat a tawa and grease. Pour the pachai payaru batter onto the tawa and spread thinly and smear oil. Let it cook for 3 mins or more.

Serve this healthy and very tasty Pachai Payaru Thinnai dosa with chutney of any other side dish of your choice.

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Vegetarian

Couscous with Vegetables

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Couscous is low-in-fat, low-in-calories and is a slow-release carbohydrate which means it takes longer to release energy in the body which will keep you full for long hours. Ready in just 5 mins, it’s also much quicker preparation than your standard side dish. It’s best option for breakfast.

Couscous with vegetables
Ingredientsmeasurement
Couscous 1 cup
Onion 1
Green Chili2
Tomato1/2
Carrot1 small
Green Peas1/4 cup
Ginger1/2 inch
Garlic1
Turmeric1/2 tsp
Saltto taste
Lemon Juice1 – 2 tbsp
Simple ingredients and yummy taste

Method:

Rinse 1 cup Couscous with water and soak it for ½ an hour.

  1. Heat oil in a pan with 2 tsp of oil/ghee. Add chopped green chili and saute for few seconds.
  2. Add chopped onion and fry, then add crushed garlic and ginger and saute well.
  3. Add carrot and green peas, cook until it is soft.
  4. Add chopped, deseeded tomato and cook with vegetables.
  5. Add salt and turmeric powder.
  6. Once vegetables are cooked, add soaked and puffed Couscous to the pan.
  7. Stir until it is well combined with other ingredients.
  8. Cover with lid and cook for 5 mins in low flame.
  9. Add 1tbsp of lime juice and mix.
  10.  Garnish with curry leaves.
  11.  Serve tasty vegetable Couscous with raitha.
Sweet

Ragi ladoo

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Millet or Ragi as commonly known is regularly used in the South kitchens. It’s in fact the staple diet in many villages across South India! which is quite popular there.  Ragi is also a rich source of fiber and helps lower cholesterol level. – Ragi is best food for weight control, diabetes and a cooling the body.

Ragi Ladoo

INGREDIENTS:

Ragi flour 1 cup
Flaxseeds 1/2 cup
Black sesame seeds 1/4 cup
Roasted Peanuts 1/4 cup
Grated Jaggery 1 cup
Salt pinch
Cardamom Powder 1 tsp
Ghee 2 – 3 tbsp

Method:

  1. Heat a pan and dry roast Ragi flour until it is aromatic.
  2. Dry roast Flaxseed/linseed, until it starts popping.
  3. Also dry roast black sesame seeds until it starts popping.
  4. Dry roast each ingredients separately and transfer it to a bowl.
  5. Then add all the ingredients to the mixie jar, also add roasted peanuts, cardamom powder, a pinch of salt and finally grated jaggery.
  6. Grind it all together, to blend all the ingredients. Check the sweetness and adjust as per your wish.
  7. Add ghee to it and whisk once or twice until it is well combined.
  8. Transfer the mixture to a big plate and make lemon sized ball.
  9. Ragi ladoo is ready to serve.
  10. Healthy and tasty Ragi ladoo.

Ragi Ladoo

Non-Vegetarian, Vegetarian

Broccoli Egg Poriyal

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Broccoli is an edible green plant in the cabbage family whose large flowering head, stalk and small associated leaves are eaten as a vegetable.

Broccoli is a good source of fibre and protein, and contains iron, potassium, calcium, selenium and magnesium as well as the vitamins A, C, E, K and a good array of B vitamins including folic acid.

IngredientsMeasurement
Broccoli                                                                          200 g
Onion1
Garlic2 pods
Egg                            1
black Pepper                         1 tsp
Salt                                           to taste
Turmeric Powder                        ½ tsp
Mustard Seeds1 tsp
Split Urad Dal1 tsp
Oil1 tbsp

Preparation:
1. Separate the broccoli into small florets.
2. Clean with hot water and keep aside.
3. Slice the onions.
4. Beat the egg and keep aside.

Method:
1. Heat a pan with a tsp of oil.
2. Season with mustard seeds and split urad dal
3. Once it crackled add hing and sliced garlic to fry.
4. Add sliced onions and fry until it is translucent.
5. Now add broccoli flowerets to the pan the cook until it is soft.
6. If you like it crisp, then cook 80%.
7. Add salt and turmeric powder.
8. When it is cooked, add the beaten egg on top and cover the pan for few seconds.
9. Sprinkle crushed black pepper on top.
10. Stir fry the broccoli which is coated with egg.
11. Switch off the flame and enjoy this Broccoli Egg poriyal.

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Chutney

Idli Milagai Podi

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Milagai Podi is great side dish for Idli and Dosa. Idli Podi is taken with fresh Gingely oil. Podi is made with lentils which is very good source of protein

Ingredients

Black Urad Dal  (whole Urad dal with skin)                                                                          1 cup
Channa Dal1 cup
Dry Red Chili1 cup (tightly packed)
Flaxseed/Linseed                            ¼ cup
Curry Leaves                         3 strands
Salt                                           to taste
Hing                        1 tsp

Method:
1. Heat a pan in low to medium flame.
2. Dry roast whole urad dal until it is aromatic. Don”t burn it.
3. Transfer it to a big plate and let it cool down.
4. Then dry roast channa dal until it is aromatic and transfer to the big plate.
5. Make sure everything you roast in the low to medium flame.
6. While roasting flax seed, do it in low flame until it starts popping.
7. It will splutter very fast.
8. Also transfer to the big plate.
9. Also roast curry leaves and hing.
10. Add to the plate and let everything cools down.
11. Now add all the roasted ingredients to the mixie jar with salt to taste.
12. Grind it to coarse powder.
13. Tasty and healthy podi is ready to serve.
14. Podi is eaten with fresh gingely oil as a side for idli and dosa or any other south Indian tiffin.

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Vegetarian

Little millet Adai / Samai Adai Dosai

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Ingredients

Little Millet / Samai Rice                                                                             1½ cup
Toor Dal¾ cup
Channa Dal¼ cup
Urad Dal                            ¼ cup
Sprouted green moong dal                         ¼ cup
Methi/Fenugreek seeds                               1 tsp
Ginger                                          ½ inch
Jeera/cumin                        1 tsp
Dry Red Chilli                                                      6
Saltto taste
Onion1
Coriander leaves1 hand
Oil

Preparation:
Wash and soak (Toor dal, Channa dal, urad dal and Methi ) these ingredients separately.
Wash and soak Samai rice in a separate bowl.
Soak around 2 hrs.

Method:
1. In a mixie jar, add jeera, ginger and dry red chili then crush it.
2. Now drain the water and add the soaked Samai rice and hing.
3. Grind it coarsely like fine semolina/rava.
4. Transfer it to a big bowl and then add sprouted green moong dal and other ingredients to the mixie jar.
5. Grind it finely, Add water less.
6. Transfer it to the same bowl.
7. Add salt, chopped coriander and onions.
8. Mix well and keep aside.
9. Longer standing time softer the dosa(no need to ferment).
10. Adjust the Adai dosa batter consistency by adding little water.
11. Grease the tawa, pour batter and spread the Adai dosa.
12. Smear oil and cook the Adai for 2 – 3 mins, then flip the Adai and cook another 2 – 3 mins.
13. Healthy and protein rich Adai is ready.

Vegetarian

Peerkangai poriyal / Ridge Gourd Poriyal

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Ridge gourd is a popular vegetable used in Indian cooking. It is a green fleshy vegetable having an inherently bland taste. It is commonly used to prepare many regular dishes such as sambhar, dal, chutney and raita, after being adequately seasoned with spices, to enhance its flavour.

Ridge gourd has many health benefits. It is rich in essential components like dietary fibre, water content, vitamin A, vitamin C, iron, magnesium and vitamin B6. It is naturally low in calorie content, unhealthy saturated fats and cholesterol.

Here, I made poriyal with Peerkangai. Try this in your kitchen, you will surely like it.

Ingredients

Peerkangai                                                                            400 g
Onion1 big
Chilli Powder½ tsp
Turmeric Powder                           ½ tsp
Mustard                         ½ tsp
Split urad Dal                               ½ tsp
Hing                                          ½ tsp
Roasted Groundnuts                        few
Salt                                                     to taste
Oil1 tbsp

Method:
1. peel off the skin of Ridge gourd / Peerkangai.
2. If the seeds are very hard, then remove. Otherwise use it.
3. Chop the Ridge Gourd in to small cubes.
4. Chop the onion finely.
5. Heat the pan with a tsp of oil.
6. Season with mustard, urad dal and hing.
7. Once its crackled, add the finely chopped onion.
8. Saute’ well until it changes colour.
9. Now add chopped Peerkangai / Ridge gourd.
10. Cook for a while.
11. Then add turmeric powder, chili powder and salt.
12. Cook ridge gourd / Peerkangai with salt and chili powder until the raw smell of chili powder goes off.
13. Let the ridge gourd cook until it is soft.
14. Finally sprinkle some roasted groundnuts. It will give crunchy feeling while eating Peerkangai / Ridge Gourd, also enchances the taste.
15. Easy and tasty Ridge gourd / peerkangai poriyal is ready to serve.

SIMPLY HEALTHY

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