Vegan Coconut Payasam(Pudding)

Know what you Eat : Coconut is a tropical fruit that is rich in protein. Coconut contains a PH that is good for the skin, supporting the natural chemical balance of the skin. It softens the skin and helps to relieve dryness and flaking. Coconut can prevent wrinkles, sagging skin and age spots.



Preparation Time : 15 mins
Cooking Time : 20 mins
Serves : 4

Ingredients

Grated Coconut - 2 cups
White rice - 1/3 cup
Jaggery - 1 cup
Elaichi powder - 1/2 tsp
Saffron - few strands
Water - 3 cups

Garnishing

Toasted cashew and almonds

Method

1) Soak rice in enough water and leave it for an hour.
2) Rinse and drain the water from rice and grind it with the grated coconut into a paste adding little bit water as required.
3) Now add 2 cups of water, elaichi powder and saffron to the coconut and rice paste and boil it for a few minutes till the rice is thoroughly cooked.
4) Once cooked add jaggery and 1 more cup of water and leave it till the jaggery is completely dissolved.
5) Garnish it with toasted nuts. For vegan version you can use the toaster to toast them or use 1 tsp of ghee and saute the nuts till they turn golden.

This dish is our contribution to Srivalli's Mithai Mela hosted by Cooking 4 all Seasons.

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Mixed Vegetable with Mung Beans & Spices (Gothsu)

Know what you Eat : Want to color your life healthy? Brightly colored vegetables, whether green, red, orange or yellow, are rich sources of some of the best nutrients available. These antioxidants work together to effectively neutralize free radicals, which can travel through the body causing huge amounts of damage to cells. Free radicals are major players in the build up of cholesterol in the arteries.

Gothsu is an authentic side South Indian dish prepared with vegetables, cooked lentils and spice.

Preparation Time : 15 mins
Cooking Time : 20 mins
Serves : 4
 Ingredients

Carrot - 1
Onion (medium) - 1
Potato (small) - 1
Beans - handful
Bell Pepper(Red,Green, Yellow) - 1
Ginger - 1 inch piece
Curry leaves - few
Green Chilly - 2 or to taste
Oil - 1 tsp
Mustard Seeds - 1/2 tsp
Channa Dal - 1/2 tsp
Asafoetida - small piece
Tamarind - goose berry size ball
Turmeric powder - 1 tsp
Moong Dal - 1/2 cup
Salt to taste.

Garnishing

Chopped cilantro - 2 tbsp

Method

1) Soak tamarind in water.
2) Cook the moong dal and keep it ready.
3) Heat the oil add mustard seeds.
4) After they splutter completely add asafoetida, channa dal, after the dal browns add curry leaves, ginger pieces, green chilli and onion.
5) Once the onion changes color add the chopped carrot, egg plant, beans, bell pepper and potato pieces.
6) Add turmeric powder, salt and sauté till the vegetables are well cooked.
7) Once the vegetables are cooked squeeze out the tamarind pulp and add it along with enough water to the vegetables.
8) Boil it for 5 minutes and add the mashed mooing dal and simmer it for a minute or two and switch off.
9) Garnish with chopped cilantro.
10) This can be served with Idly, Pongal or Dosa.


This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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Cracked Wheat and Fruit Kheer(Pudding)

Know What You Eat: Cracked wheat carries a great deal of nutrition and fiber since it includes the fiber and nutrient rich outer bran and germ of the wheat.

There are two types of cracked wheat available in Indian stores, one is just the broken wheat in which the grains will be little big and other one the grains will be small and it is a combination of the wheat germ and bran. The second one cooks faster than the first variety, if you are using the broken wheat double up the cooking time.



Preparation Time : 10 mins

Cooking Time : 20 mins

Serves: 4



Ingredients

Cracked wheat - 1/2 cup

Milk - 3 cups

Water - 1 cup

Saffron - few strands

Jaggery or raw sugar - 1/2 cup or to your taste

Chopped banana and mango - 1 cup



Garnishing

Ghee - 2 tsp

Chopped nuts and raisins - 1 table spoon

Elaichi powder - 1/2 tsp





Method





2) Now add 1 cup of water and let the cracked wheat cook for 5 minutes.

3) Now add 2 cups of milk and few strands of saffron to the cracked wheat and leave it to cook completely, stirring in between

4) Once the cracked wheat is completely cooked add the powdered jaggery and leave it for 1-2 two minutes till the jaggery dissolves completely.

5) Let this pudding cool for few minutes, this will become little thick so add the remaining 1 cup of milk and the chopped fruit pieces(mango and banana).

6) Heat the ghee and roast the cashew and raisins and elaichi powder and garnish the pudding with the roasted nuts and raisins.

7) You can serve the pudding immediately or refrigerate without adding the ghee roasted nuts and raisins as this will taste much better absorbing the sweetness and flavor from the fruits and just before serving garnish with ghee roasted nuts and serve.

1) Dry roast cracked wheat till you get a slight aroma.

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Super Healthy Refreshing Falooda (Cooler)

Chia Gel-Fruits and Beet Shake Cooler

Know What you Eat: Do you know Chia seeds are much healthier than flax seeds and much easier to digest than flax seed. The chia seeds are great for athletes because they are highly hydrophilic. Being hydrophilic means it absorbs large amounts of water. Chia Seeds can absorb over 10 times their weight in water making them a great enhancer in hydrating our bodies. They absorb the water we drink holding it in our system longer. So instead of drowning in gatorade when it is sizziling hot, try chia gel to keep you hydrated.

It is sizzling hot here in east coast with spring temperatures reaching unusual high of 90 degrees. I thought of making some falooda, but thinking of all the sugar that goes in the falooda making made me think twice and i came up with this healthy but yummy alternate.

Preparation Time : 15 mins
Cooking Time : 20 mins
Serves : 4

Ingredients:

Chia seeds - 4 large tablespoons
Water - 16 tablespoons
Beetroot - 1 medium sized
Milk - 2 cups
Ice cubes - few
Rose water - few drops
Banana - 1
Apple - 1
Mango - 1
Chopped dates and nuts - 4 table spoons
Ice cream - 4 scoops.

Method:

1) Soak 4 tablespoons in 16 tablespoons water and leave it for 15-20 mins
2) Peel and cut beet root and pressure cook till three whistles.
3) Cut banana, apple and mango into pieces and keep it aside.
4) Make a puree of the beetroot with little bit of water accumulated when pressure cooked.
5) Add the ice cubes, milk, rose water to the beet puree and blend to make a milk shake out of it. The beet puree will give enough sweetness to the milk shake, if required add some more sugar to your taste and blend it.
6) Take four tall glasses, divide the chia gel into four parts and transfer equally into 4 glasses.

7) Combine all the cut fruit pieces and add one part to each one of the glass on top of the chia gel.
8) Add 1 tablespoon of dates and nuts into each one of the glass.
9) Add 1 scoop of ice cream into each one of the glass.
10) Pour the beet shake equally into all the four glasses and serve immediately.

• This is our entry to Festive Food : Summer Treat event hosted by Priti.
• This dish is our contribution to Food In Colours started by Sunny Sunshinemom of TongueTicklers FIC:Favourite TastyCurryLeaf.
• This dish goes to Original Recipes - Monthly round up event hosted by Lorie.

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Brown Rice-Buck Wheat-Mung Dal-Quinoa Dosai/Crepe

Know what you Eat: Buckwheat usually thought of as a grain, is actually the seed of a broadleaf plant related to rhubarb. While it is not a true grain, it is used like one in cooking, and it surpasses rice, wheat and corn on almost every measure of healthfulness. Unlike white rice, wheat and corn buckwheat ranks low on the glycemic scale.

The strong nutty flavor of buck wheat was little overwhelming in the multigrain muffin. But in this dosai nobody will believe its presence unless you tell them the ingredients. Now let us get on to the recipe.

Preparation Time : 20 mins
Cooking Time : 20 mins
Serves : 4

Ingredients

Brown Rice - 1/2 Cup
Buckwheat flour - 1/2 Cup
Quinoa - 1/2 Cup
Mung – 1/2 Cup
Chia powder – 2 table spoon
Green Chilly - 1
Ginger - 1 inch Piece
Onion – 1
Tomato – 1(medium)
Water
Salt to taste.
Oil

Method

1) Soak brown rice, moong and Quinoa for 2-3 hours.
2) Wash and rinse thoroughly and grind them along with green chilly, ginger, tomato and salt. Add water little by little while grinding, based on the need.
3) Soaking and rinsing the grains is very important or you will get a bitter taste from quinoa.
4) Add buck wheat and chia powder and add water to get dosa or pancake batter consistency.
5) Chop onion to fine pieces and add this and salt (if required) to the mixture.
6) You can also add chopped cilantro to this batter.
7) Now heat an iron griddle, take one big spoonful of batter and make it nice big dosa and pour 1 tsp of oil around it.
8) Once the side is well cooked turn the dosa and make sure the other side is cooked before removing it.
9) Serve it with sambhar or chutney as per your choice.

Event Participation

This dish goes to Show me your Breakfast event hosted by Divya Vikram.

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Vegan Chocolate Multigrain Muffin

Know what you Eat: Buckwheat contains almost 86 milligrams of magnesium in a one-cup serving. Magnesium relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure-the perfect combination for a healthy cardiovascular system.

Cooking Time: 30mins

Preparation Time: 15 mins

Serves – 12 muffins

Ingredients

Oats - 1/2 Cup

Whole barley - 1/2 Cup

Buck wheat powder- 1/2 Cup

Whole wheat pastry flour – 1/2 Cup

Brown Rice flour – 1/2 cup.

Baking powder - 1/2 tsp

Chia powder - 2 table spoons (chia is very good egg substitute)

Salt - 1/2 tsp

Apple Sauce - 1/2 Cup

Raw Sugar - 1/2 cup

Cinnamon powder - 1/2 tsp

Unsweetened Cocoa powder - 2 tablespoons

Oil - 1 table spoon

Water - 1 1/2 Cup

Method

1) Grind whole barley and oats into powder

2) In a bowl combine Oats, whole barley, buck wheat flour, brown rice flour, Whole wheat pastry flour, Baking powder, salt, Cinnamon powder, Cocoa powder, Chia powder and sugar.

3) Mix the dry ingredients well and add Oil and apple sauce.

4) Add water and mix the batter well.

5) Preheat oven to 350 degrees.

6) Pour this batter to 3/4 of muffin mould and bake for 20 to 30 mins till a knife inserted comes out clean.

7) Buck wheat has a strong nutty flavor so be prepared for it. Enjoy this as a quick breakfast or as a guilt free snack.

Event Participation –
This goes to Whole Grain Baking – Brown Rice an event hosted by Madhuram
of Eggless Cooking.

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Garbanzo bean and cooking banana cutlet

Know what you Eat: Chickpeas offer a good dose of folate, which protects your heart and helps prevent some birth defects and Alzheimer's. They come in three colors white, black and green.

Cooking Time: 20 mins

Preparation Time: 20 mins

Serves : 6

I saw this recipe in http://mixtomatch.blogspot.com/2008/10/garbanzo-beans-potato-cutlet.htm and i followed the steps exactly except for changing few ingredients and substituting bread crumbs for super healthy chia powder.

Ingredients

Garbanzo beans/Chick peas - 2 cans

Cooking Banana- 1 large (Boiled, peeled and mashed)

Red onion - 1 medium (finely chopped)

Green bell pepper - 1/2 cup (finely chopped)

Carrots - 1/4 cup (finely chopped)

Celery - 1/4 Cup (finely chopped)

Cilantro and mint paste - 2 teaspoons

Powdered Chia(magic seed) - 1/4 cup

Ginger Garlic Paste - 1/2 tsp

Chilli powder - 1/4 tsp

Salt - To taste

Oil

Method

1) Dry blend the garbanzo in a food processor without water into a crumbly mixture.
2) Add the mashed banana to the beans and mash together well.
3) Add all the vegetables (red onion, green pepper, carrots, celery) and mint and cilantrol paste and mix well.
4) Add the chilli powder, ginger garlic paste and salt combine.
5) Add the powdered chia to absorb the extra moisture.
6) Heat a pan with a couple of tablespoons of oil on medium heat, and add the patties cook it on either side.
7) Enjoy this protein rich guilt free snack.

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Sprouted Mung(Green) Bean Salad

Know what you Eat: Mung beans(green bean) are a good source of protein, dietary fiber, thiamin, iron, magnesium, phosphorus, potassium ,copper, and folate.


Preparation Time: 15 mins
Cooking Time: 0
Serves: 3 to 4


Ingredients

Sprouted Mung(Green) Beans - 1 cup
Chopped Tomato - 1 cup
Choppped Green Pepper - 1/2 cup
Chopped Red Pepper - 1/2 cup
Chopped Scallion - 1/2 cup

Dressing

Lemon Juice - 1 tsp or to taste
Salt - 1 tsp or to taste
Powdered black pepper - 1/2 tsp or to taste

Garnishing

Chopped Cilantro - 1 tsp

Method
1) Combine sprouted mung bean, chopped tomatoes, green and red pepper, scallion.
2) Add lemon juice, salt and pepper to the above and toss gently.
3) Garnish with chopped cilantro and serve.

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Quick Sambar (Stew)

Sambar is a vegetable stew based on a broth made with tamarind and yellow lentils and a very popular South Indian dish.

Know what you Eat: Lentils are one of the best vegetable sources of iron. This makes them an important part of a vegetarian diet, and useful for preventing iron deficiency. Iron is particularly important for adolescents and pregnant women, whose requirements for it are increased.
 Cooking Time: 15 min
Preparation Time: 15 min
Serves: 4

Ingredients

Tamarind – Goose berry size ball
Green chilly – 2 or to taste
Onion – 1 medium sized chopped lengthwise
Tomato – 1 medium sized finely chopped
Garlic (optional) – 2 peeled and crushed cloves
Turmeric powder – ½ tsp
Cooked Toor Dhal – 1 cup
Asafoetida – 1 small piece
Curry leaves – few
Mustard seeds – ½ tsp
Quick Sambhar powder – 2 tsp
Salt to taste
Oil – 1 tsp
Water


For Quick Sambar powder

Cumin seeds – 4 tsp
Coriander seeds – 4 tsp

I got this recipe from one of my friend long time back. This is very easy to make and very delicious and goes very well with Idli, Dosa and Vada. The consistency should be slightly watery than the regular sambar.

1) Dry roast cumin seeds and coriander seeds till they are nicely toasted, make sure they don’t become black and let it cool and powder it and keep it aside. You can take just 1 tsp each of cumin and coriander and dry roast, but in lot of blenders you can’t make a fine powder if the contents fall below the blade level and can only get a coarse powder. You can make this powder and use two tsp for now and store the rest for later use.
2) Soak tamarind in some water.
3) Heat a pan add oil, once the oil becomes hot add the mustard seeds and the asafoetida piece.
4) After the mustard seeds splutter well add the chilly, garlic and sauté for 2 minutes. Then add the sliced onion and curry leaves.
5) Once the onions turn translucent add the tomato pieces, turmeric powder and salt, sauté till the tomato pieces are half cooked.
6) Now squeeze out the tamarind pulp from the soaked tamarind with just enough water and add it to the above, let this boil for 5 minutes.
7) Combine the quick sambar powder to the cooked dhal and mix it thoroughly without any lumps and add it to the above. Add water if required, the consistency of this sambar should be slightly thin then the regular sambar. Stir and cook for 5 more minutes.
8) Switch off and garnish with chopped cilantro and the sambar is ready to serve.

This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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Tindora (Little Gourd) Curry

Know What you Eat - Tindora (Little Gourd,Coccinia grandis) is rich in beta carotene, very low in glycemic index and helps in regulating blood glucose.



Cooking Time: 20-30 mins
Preparation Time: 15 mins
Serves: 2 to 3

Ingredients
Tindora - 1 Pound
Asafoetida Powder - 1 pinch
Turmeric Powder - 1/2 tsp
Salt - 1 tsp or to taste

Curry Powder
Red Chilli - 2 or to taste
Chana Dal (Split chick pea) - 1 table spoon
Coriander Seeds - 1 table spoon

Tempering
Oil - 1 tsp
Mustard Seeds - 1/2 tsp
Split Urad Dal(split black lentil) - 1 tsp
Chopped Curry leaves - 1 table spoon

Garnishing
Chopped Cilantro - 1 table spoon
Grated Coconut - 2 table spoons

Method
1) Rinse and dry tindora and slice into small rounds.
2) Add turmeric powder, salt and asafoetida powder and pressure cook for 3 whistles.
3) For curry powder dry roast chana dhal, coriander seeds and red chilli till they slightly change color and grind it to a coarse powder after it cools down.
4) Heat oil, add mustard seeds once they stop spluttering add urad dal. After the urad dal slightly browns add curry leaves and the cooked tindora along with the water( When you pressure cook, even if you don't add water to these vegetables, there will be slight water accumulation in the boiled vegetables, transfer this also and do not add more water).
5) Simmer till water fully dries up and add the curry powder saute for 2 minutes and switch off.
6) Now add the grated coconut and chopped cilatro and mix thoroughly and serve.

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Puffed Rice,Veggie & Sprouted Beans snack

Know What you Eat - Puffed rice is a type of puffed grain made from rice; usually made by heating rice kernels under high pressure in the presence of steam. Sprouting grains causes increased activities of hydrolytic enzymes, improvements in the contents of total proteins, certain essential amino acids, B-group vitamins, and a decrease in dry matter, starch and anti-nutrients.



Preparation Time: 15 mins
Cooking Time: 0
Serves: 4


Ingredients


Puffed Rice - 4 Cups
Sprouted Beans(Black Chick Peas (kala chana) and Mung Bean (Vigna radiata)) - 2 Cups
Chopped Vegetables(Onion, Tomato, Green, Red and Yellow Bell Peppers, grated carrots) - 4 Cups
Roasted Peanuts - 2 Handfulls (Will add some crunch to the snack)


For Chutney


Cilantro - 1 small bunch
Tamarind(Indian Date) - 1 small lemon size ball
Jaggery(Panela - Unrefined Sugar rich in Iron) - 2 Table spoons (less or more to taste)
Green Chilli - 2 or to taste
Salt - 1 tsp or to taste
Water - 2 to 3 tablespoons


Method

This is a very balanced snack with ingredients from all the food group - Carbohydrates, Protein and Raw vegetables. Kids will love this and will be a really filling, a good entree for after school snack.
1) Wash, rinse and drain cilantro. Soak tamarind in little bit of water to soften it.
2) Chop the drained cilantro and add the softened tamarind, green chilli, jaggery and salt and make a chutney in the blender.
3) Combine the puffed rice, sprouted beans, roasted peanuts, vegetables and add chutney to the mix and serve immediately.
4) Prepare this just before serving as puffed rice will become soggy if kept for a while.
5) Enjoy this guilt free snack any time of the day.

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Whole Wheat Short Bread Cookies

Know What you Eat: Whole wheat pastry flour is a good source of fiber and it provides a finer texture and lighter consistency with lower gluten over hard whole wheat flour.

Cooking Time: 10-15 mins

Preparation Time: 10 mins

Makes: 24 cookies

Ingredients

2 cups Whole-wheat Pastry flour

1/2 cup Sugar

1/2 teaspoon salt

1 cup (8 ounces) unsalted softened butter

Method

1. Preheat the oven to 350 degrees. Line a baking sheet with baker's parchment.
2. Cream butter, sugar and salt and then add flour.
3. Shape the dough into two logs, each about 6 inches long, and slice the logs into half-inch slices. 4. Bake at 350 degrees for about 10 minutes until the cookies are done.

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Mullangi - White Radish Curry

Good to Know : Throughout history radishes have been effective when used as a medicinal food for liver disorders. They contain a variety of sulfur-based chemicals that increase the flow of bile. Therefore, they help to maintain a healthy gallbladder and liver, and improve digestion.

Cooking Time: 10 mins
Preparation Time: 10 mins
Serves : 2 to 3

Ingredients

Long white Radish - 2
Onion big - 1 chopped finely.
Curry leaves - few
Oil - 1 tsp
Cumin seeds - 1/2 tsp
Red chilly powder - 1 tsp (based on how spicy you can handle, adjust this)
Dhania powder - 1 tsp
Turmeric powder - 1 tsp
Asafoetida powder - 1/4 tsp
Curry powder - 1 tsp
Lemon juice - 1/4 tsp
Salt to taste

Method

1) Peel and grate the radish and keep it aside.
2) Heat the oil and add the mustard seeds, once it stop spluttering add the curry leaves, asafoetida and onion.
3) Saute the onion till it becomes translucent, now add the dhania powder, turmeric and red chilly powder.
4) Add the grated radish and salt, stir it well so spices and salt is evenly coated in all of the vegetables.
5) Cover and simmer till the radish is well cooked.
6) Once the radish is well cooked and if there is still water in the bottom of the vessel, cook on high heat stirring continously.
7) Once the water is completely evaporated, add the curry powder and leave it for a minute and switch of the stove.
8) Once it is slightly cooled add the lemon juice and mix it thoroughly and the curry is ready to serve.

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Garlic Rasam

Good to Know - Garlic is thought to play a role in providing natural protection against some forms of cancer, and the compounds in this herb continue to be studied as possible cancer treatments. It is thought that many of the compounds found in garlic have the ability to neutralize many cancer causing compounds, and that the compounds found in garlic may even be able to slow the growth of tumors.

Rasam is a South Indian soup cooked with spices, lentil and tamarind or lemon juice.
Cooking Time: 10 min

Preparation Time: 5 min

Serves: 3

Ingredients

Tamarind - 1 small lemon size ball.
Salt - 1 1/2 tsp or to taste
Garlic - 8 cloves
Curry leaves

Oil/ Ghee - 1/2 tsp


To Grid (Rasam Masala)

Red Chilli – 1 (or to taste)
Black pepper - 1tsp
Cumin seeds - 1 tsp
Curry leaves - 3/4 stalks
Ginger – 1 inch piece
Ghee – ½ tsp

Tempering

Ghee – ½ tsp
Cumin Seeds - 1 tsp

Method

1) Soak tamarind in warm water for a while and once soaked squeeze the juice thoroughly and filter and keep it.
2) Heat the ghee and roast Black Pepper, Jeera, Red Chilly and curry leaves and set them aside.
5) Chop the tomato and keep it aside, crush the garlic slightly without making them to pieces.
6) Now heat 1/2 tsp oil and add the crushed garlic and saute till they turn golden.
7) Add the tamarind juice, salt, asafoetida and tomato pieces and boil for till the tomato and garlic is cooked.
8) Mix the cooked horse gram and the roasted pepper, jeera, red chilly and curry leaves into a fine paste and add it to boiling mixture.
9) If the mixture is thick add little more water and boil it for another 5 minutes till all the spices are well mixed.
10) Heat the 1/2 tsp ghee and add cumin seeds and once they splutter turn golden add it to rasam.

This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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Veggie Cheese Paratha - Lunch Box special

Good to Know: Cheese can be made with or without rennet which is an animal by product. Today more and more cheeses are made with “microbial enzymes” which are widely used in the industry because they are a consistent and inexpensive coagulant. The term “microbial enzyme” means it is a synthetically developed coagulant. The term “vegetable rennet” means it is derived from a vegetable source.

Cooking Time: 15 min
Preparation Time: 15 min
Serves – Yields roughly 4 to 5 Parathas

Ingredients

For the flour

Whole Wheat Flour - 1 Cup
Cooked white beans - 1 cup
Water
Salt to taste
Oil – 1 tsp

Stuffing

Oil – 1 tsp
Chopped Onion – 1 cup
Chopped Cabbage – 1 cup
Rennet less Cheese – 1/2 Cup
Chopped cilantro - 1 table spoon
Salt – ½ tsp(the cheese will be having sodium, so add little salt to the vegetables)
Turmeric Powder – ½ tsp
Spice – cayenne pepper (optional)

For Cooking

Oil or Ghee – 5 tsps

One has to think really hard for lunch box menus as this it has to be balanced one to have an entree from all the food groups, kid pleaser and easy to eat. Well try this out.

Method:

1) Add salt and puree white beans without any lumps adding as little water as required. Use this puree and knead the dough, if required add some more water to make a stiff dough. Add a teaspoon of oil on top of dough and knead it, so that it will be easier to handle.
2) Heat a teaspoon of oil and add onion, cabbage, salt, turmeric powder, cayenne pepper (optional) and stir fry for a 3-4 minutes and switch of the stove.
3) Now add the chopped cilantro and cheese and mix them thoroughly..
4) Take a small ball of dough and make a round chapati.
5) Put the vegetable cheese mixture in the center and close the chapati and make it into a shape of a half circle.
6) Apply little bit of water or milk to the edges and stick the chapati.
7) Heat an iron griddle and once it is hot place grease with ½ tsp oil and place the chapati
8) Press it gently with a ladle so that the edges get cooked and once it is cooked on one side, apply ½ tsp oil on the uncooked side and gently turn it and place the uncooked side on the griddle.
9) Press it gently and remove from heat once cooked.
10) Wrap it with a paper towel and pack it in the lunch box so that the paratha doesn’t get soggy before eating it.

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Kollu Rasam

Good to Know - Horse gram is a very healthy legume and is one of the home remedies for cold and body aches.

Rasam is a South Indian soup cooked with spices, lentil and tamarind or lemon juice.


Cooking Time : 15 min
Preparation Time : 10 min
Serves : 4

Ingredients

Kollu (Horse Gram) - 4 tbsp
Tamarind - 1 small lemon size ball.
Salt - 1 1/2 tsp or to taste
Garlic - 5/6 cloves (optional)
Tomato - 1/2
Curry leaves
Asafoetida - 1 small piece or if using powder 1/2 tsp


To Grid (Rasam Masala)

Red Chilli – 2 (or to taste)
Black pepper - 1tsp
Cumin seeds - 1 tsp
Curry leaves - 3/4 stalks

Tempering

Oil - 1 1/2 tsp
Mustard seeds - 1 tsp

Garnishing

Chopped cilantro – 2 table spoons

Method

1) Soak tamarind in warm water for a while and once soaked squeeze the juice thoroughly and filter and keep it.
2) Dry roast the horse gram till it is well roasted, watch carefully as it will burn out very quickly.
3) Remove the horse gram and pour enough water to immerse it and pressure cook it along with rice or whatever you cook. Once cooked filter any excess water
and keep this aside
4) Dry roast Black Pepper, Jeera, Red Chilly and curry leaves and set them aside.
5) Chop the tomato and keep it aside, crush the garlic slightly without making them to pieces.
6) Now heat 1/2 tsp oil and add the crushed garlic and saute till they turn golden.
7) Add the tamarind juice, salt, asafoetida and tomato pieces and boil for till the tomato and garlic is cooked.
8) Mix the cooked horse gram and the roasted pepper, jeera, red chilly,curry leaves and grind into a fine paste and add it to boiling mixture.
9) If the mixture is thick add little more water and boil it for another 5 minutes till all the spices are well mixed.
10) Heat the remaining oil and add mustard seeds and once they splutter add it to the rasam.
11) Garnish with cilantro and serve.

This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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EggPlant Gothsu (Side dish for Pongal,Idly etc)

Good to Know - An eggplant, which is commonly referred to as a brinjal or an aubergine is a fruit that is native to India. The fruit, which contains small, edible seeds, is generally used as a vegetable in cooking. Eggplants have low calorie content and are good sources of vitamin C, potassium and calcium.

Gothsu is a South Indian side dish cooked with vegetables, tamarind, spice and some times with the addition of cooked bean/lentil.

Cooking Time: 20 min

Preparation Time: 10 min

Serves – 4



Ingredients



Egg Plant (small) - 4 to 5

Ginger - 1 inch piece

Onion (medium) - 1

Curry leaves - few

Green chilly - 2 to 3 or to taste

Oil - 1 tsp

Mustard seeds - 1/2 tsp

Urad Dhal - 1/2 tsp

Channa dhal - 1/2 tsp

Asafoetida - small piece

Tamarind - goose berry size ball.

Turmeric powder - 1 tsp

Rice Flour - 1 1/2 tsp

Salt to taste.



Garnishing



Chopped Cilantro – 2 tablespoons





This is normally made by roasting the egg plant and peeling the skin and using the pulp inside. The eggplant I had was too small to roast and I didn’t have the time to bake it and peel and take the pulp out.



Method



1) Soak Tamarind in water.

2) Heat Oil and add mustard seeds, once they splutter well add urad dhal, channa dhal, and asafoetida.

3) Once the dhal brown a little add green chilly, chopped ginger, onion pieces and curry leaves.

3) Cut the egg plant into small pieces and add it to the above.

4) Now add turmeric powder and salt and cover it for a while till the egg plant gets cooked.

5) Once it is cooked squeeze out the tamarind pulp from the soaked tamarind using water and add it to the egg plant mixture.

6) This should be in-between consistency of rasam and sambhar, so add water accordingly.

7) Once the tamarind water boils well and the raw smell is gone, mix the rice flour in little bit of water and add the paste to this mixture.

8) Simmer for a minute or two till the gravy thickens and is not very watery and switch of and garnish serve with Pongal or Idli.

This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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Nutritious PineApple Multigrain Muffin

Good to Know - Barley is a very good source of fiber and selenium. It also serves as a good source of the minerals phosphorus, copper and manganese. When buying for barley look for hulled or whole barley as Pearl barley goes through various degrees of polishing, or "pearling". Pearl barley is much less chewy and quicker cooking than hulled barley, but it is also much lower in nutrients, and would not be considered whole grain.



 Ingredients

Oats - 1/2 Cup
Whole barley - 1/2 Cup
Quinoa - 1/2 Cup
Whole wheat flour – 1/2 Cup
Brown Rice flour – 1/2 cup.
Baking powder - 1/2 tsp
Chia powder - 2 table spoons (chia is very good egg substitute)
Salt - 1/2 tsp
Apple Sauce - 1/2 Cup
Pineapple juice - 1/2 Cup
Pineapple Slices - 5
Chopped Pecans - handful
Dates - 5
Honey - 2 table spoons (You can make it to 1/2 cup or to taste, I made a kind of sugar free version so if you want make it sweeter)
Cinnamon powder - 1/2 tsp
Oil - 1 table spoon
Water - 1 Cup

Method of Preparation
 1) Chop the pineapple into small pieces.
2) Dry roast oats, whole barley and quinoa separately till the raw smell is gone.
3) Combine all of the above and grind it to a fine powder.
4) In a bowl combine Oats, whole barley, quinoa powder, brown rice flour, White Whole wheat flour, Baking powder, salt, Cinnamon powder, chopped pecans, Chia powder, chopped dates.
5) Mix the dry ingredients well and add the Oil, chopped pineapple and pine apple juice, honey and apple sauce.
6) Add water and mix the batter well. This batter should be much thicker than pancake batter.
7) Preheat an oven to 350 degrees.
8) Pour this batter to muffin mould (you can pour 3/4 or full as it doesn't raise much) and bake for 20 mins till a knife inserted comes out clean.
9) The muffin was not hard nor very soft and fluffy but tasted good and is very nutritious because of all the whole grains.
10) This muffin wasn't very sweet, so if you want can increase the quantity of honey or serve this with fruit preserve if required and have as a healthy breakfast and as a guilt free snack.

Event Participation

1) Sending this to Whole Grain Baking Event - Brown Rice hosted by Madhuram of Eggless Cooking.Cooking Time: 20 mins
Preparation Time: 15 mins
Serves – 12 muffins

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Quick Pumpkin Sambar for Pongal

Good to Know - Pumpkin is a low calorie, low fat food. Rich in potassium, a nutrient that helps maintain blood pressure and kidney function, pumpkin has a high fiber content, which has been linked to a lower risk of heart disease. Pumpkin flesh also contains a fair share of vitamin C, an antioxidant essential for healthy skin and gums.

Pongal is a rice and bean based main dish & sambar is a lentil based stew cooked with vegetables and spices and is a very popular dish in South India

Cooking Time: 20 mins
Preparation Time: 10 mins
Serves: 4

 Ingredients

Pumpkin - Chopped around 3 cups
Sambhar powder - 1 tsp
Turmeric powder - 1/2 tsp
Oil - 1 tsp
Mustard seeds - 1/2 tsp
Curry leaves - few
Red chilly - 1
Tamarind - gooseberry size ball
Thoor Dhal - 2 handfuls
Water
Salt

Method of Preparation

1) Remove the seeds and the skin of the pumpkin and chop the pumpkin into small pieces.
2) Heat oil and add mustard seeds once it stops spluttering add chilly, curry leaves, thoor dhal, asafoetida, sambhar powder, turmeric powder and water.
3) Now add the chopped pumpkin pieces and boil for around 5-10 mins and once the pumpkin is half cooked add the tamarind puree.
4) Make the tamarind puree thick by adding small quantities of water and let it boil for another 5- 10 mins and the sambhar is ready.
5) This will be in between consistency of kootu and sambhar. Much thicker than sambhar but thinner than kootu.
6) The thoor dhal in this sambhar will become soft but will not be very soft and mushy the usual way it is done for regular sambhar.
7) This is one of the traditional side dish for pongal in southern parts of Tamil Nadu.

This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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Cracked Wheat(Godhumai Rava) Upma with Vegetables

Good to know -

Carbs in cracked wheat have a slow effect on blood sugar levels. These are excellent source of fiber, vitamins and minerals for your diet.









Cooking Time: 15-20 mins
Preparation Time: 10 mins
Serves - 4

Ingredients

Cracked Wheat – 1 cup
Vegetables – 2 cups (Onion, Carrot, Beans, Bell pepper, Tomato chopped) and frozen Peas
Salt to taste
Lemon juice – 1 tsp or to taste
Water

Tempering

Oil – 2 tsp
Mustard seeds – ½ tsp
Urad Dhal – ½ tsp
Green Chilli – 1 to 2 or to taste
Curry leaves – 2 table spoon chopped finely
Ginger – ½ tsp chopped finely
Asafoetida – a pinch

Garnishing

Cilantro – handful (chopped finely)

Method of Preparation

1) Dry roast cracked wheat till you get a slight aroma, remove it and set it aside.
2) Heat 1 tsp oil and add mustard seeds, after they stop spluttering add green chilli, urad dhal, asafoetida, curry leaves and ginger.
3) Once the urad dhal turns light golden color add onion and sauté till it becomes translucent.
4) Now add the rest of the vegetables and add salt cook till they are half cooked.
5) Now add the toasted cracked wheat and add water (3 times the proportion of cracked wheat).
6) Keep stirring and cook till the wheat is fully cooked.
7) Switch off add a tsp of oil and lemon juice and mix thoroughly.
8) Garnish with cilantro and serve.

This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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Barley-Oats-Quinoa-Ragi Dosai/Crepe

Good to Know - Millet is highly nutritious, non-glutinous, is not an acid forming food so is soothing and easy to digest. In fact, it is considered to be one of the least allergenic and most digestible grains available and it is a warming grain so will help to heat the body in cold or rainy seasons and climates. It is nearly 15% protein, contains high amounts of fiber, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine,lecithin, and some vitamin E. It is particularly high in the minerals iron, magnesium, phosphorous, and potassium. The seeds are also rich in phytochemicals, including Phytic acid, which is believed to lower cholesterol, and Phytate, which is associated with reduced cancer risk.









Cooking Time : 20-30 mins

Preparation Time : 15-2o mins

Serves : 4 to 6



Ingredients



Oats - 1/2 Cup

Whole barley - 1/2 Cup

Quinoa - 1/2 Cup

Millet Flour – 1/2 Cup

Chia powder – 2 table spoon

Green Chilli - 1

Ginger - 1 inch Piece

Onion - 1

Water

Salt to taste.

Oil



Method of Preparation



1) Soak Oats, whole barley and Quinoa for 2 hours.

2) Wash and rinse thoroughly and grind them along with green chilli, ginger and salt.

3) Soaking and rinsing quinoa is very important or you will get a bitter taste from quinoa.

4) Add millet and chia powder and add water to get a slightly thin than pancake batter consistency.

5) Chop onion to fine pieces and add this and salt (if required) to the mixture.

6) You can also add chopped cilantro to this batter.

7) Now heat an iron griddle, take one big spoonful of batter and make it nice big pancake and pour 1 tsp of oil around it.

8) Once the side is well cooked turn the dosa and make sure the other side is cooked before removing it.

9) Serve this with sambhar, chutney or with mixing grated cucumber and mint with greek yogurt.

10) This dish is ideal for people who are looking for sugar free and low carb option.

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Quinoa Crepe/Dosa

Good to know - Quinoa (pronounced keen-wah) is not a grain; it is actually a seed and related to the spinach family. When cooked, quinoa is light, fluffy, slightly crunchy and subtly flavored. It actually cooks and tastes like a grain, making it an excellent replacement for grains that are difficult to digest or feed candida (a systemic fungal infection). Quinoa is a "supergrain" because it contains all 9 essential amino acids that are required by the body as building blocks for muscles.Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn.Quinoa acts as prebiotic that feeds the good bacteria in your intestines.


Cooking Time : 15-20 mins
Preparation Time : 15-20 mins
Serves - 4

Ingredients

Quinoa - 12 oz
Brown Rice - Handful.
Green Chilli - 1 or 2 to taste
Ginger - 1 inch piece
Tomato - 1 medium sized one.
Salt to taste
Onion - 1 chopped.
Oil

Method of Preparation

1) Soak Quinoa and brown rice overnight.
2) Drain water and grind it along with tomato, ginger, green chilli and salt. Do not add water when grinding, quinoa doesn't need lot of water. If needed add water to the batter after grinding. You can grind the batter and refrigerate and take it and use it when required too.
3) Add the chopped onions and mix the batter well, the batter consistency should be little thin than pancake consistency.
4) Heat an iron griddle and pour the batter and add a tsp of oil around it.
5) After one side is completely cooked, turn the dosai and let the other side also be cooked completely.
6) Serve with sambhar or chutney .

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Super Healthy Black Bean Burger

Nutritional Info - CHIA the magic seeds are a boon to people with diabetes The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar. This is one of Nature’s perfect foods, containing essential fatty acids (an excellent vegetarian source of omega-3 alpha-linolenic acid), protein, soluble fiber, protective antioxidants, vitamins, minerals, phytonutrients, and more.

In this burger recipe instead of the usual bread crumbs used for binding, powdered chia is used which makes this a super food.

Cooking Time : 20 - 30 min

Preparation Time : 10-20 min

Serves : 4 to 6

Ingredients

1 (16 ounce) can black beans, drained and rinsed

1 cup cubed red,yellow,green bell pepper, finely chopped celery, carrot and mushroom

1/2 tsp garlic powder

1 tsp Onion powder

1/2 tablespoon Oregano powder

1-2 Green Chillis or to taste

1/2 Cup of Powdered Chia (Add additional if required)

1 tablespoon cumin powder

Salt to taste

Method to make Burger

1) Rinse and drain black bean thoroughly and let it drain compeletly without any water.

2) In a food processor finely chop bell peppers, celery, carrot and mushroom.

3) Now add the Onion powder, garlic powder, oregano, chilli, cumin powder, salt and blend for a minute.

4) Now add the black beans and just blend only once so that all the ingredients are mixed together.

5) Make sure the black beans doesn't become a puree but is mashed and combined nicely.

6) Mix the powdered chia until the mixture is sticky and holds together.

7) Divide the mixture in to patties and bake in preheated oven to 375 degrees.

8) Bake about 10 minutes on each side.

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Payathamparrupu Payasam - Moong Dhal Kheer

  Nutritional Info - Split moong dal is a skinned and halved version of the whole moong bean.They are a good source of protein and iron.









Cooking Time - 20 min

Preparation Time - 5 to 10 min

Serves - 4



Ingredients



Moong Dhal - 1 cup

Channa Dhal - 1 tbsp

Jaggery - 1 Cup

Saffron - few strands

Elaichi Powder - 1/4 tsp

Water - 3 cups

Cold Milk - 1/2 cup



Garnishing

Ghee - 1 tbsp

Nuts(Cashew or Badam)



Method to make Kheer



1) Dry roast Moong Dhal and Channa Dhal till it is slightly roasted and you get a good aroma.

2) Once the dhal is roasted add water, saffron and let it boil till the dhal is completely cooked.

3) You can add as and when required and keep stirring so that the dhal doesn't stick to the bottom.

4) Now add the jaggery and stir it is completely dissolved.

5) Switch off and add milk and elaichi powder

6) Heat the ghee and add the nuts and once toasted garnish the kheer.

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Simple Brown Rice Curried Pasta with Vegetables

Nutritional Info - Whole grains (such as brown rice) contain high amounts of insoluble fiber—the type of fiber some scientists believe may help protect against a variety of cancers.

Cooking Time - 20 min

Preparation Time - 15 min

Serves - 2 to 3

Ingredients

Cooked whole grain brown rice pasta - 2 cups
Chopped vegetables - 2 cups (Carrot, Cauliflower, broccoli and mushroom)
Onion - 1 finely chopped
Extra Olive oil - 2 tsp
Salt to taste
Cayenne pepper - 1/2 tsp or to taste
Onion powder - 1/2 tsp
Garlic powder - 1/4 tsp optional
Oregano - 1/2 tsp

Method to make Pasta

1) Cook pasta as per the directions and keep it aside.
2) Heat oil and add garlic powder and the chopped onions and sauté till it turns translucent.
3) Now add all of the chopped vegetables and add the onion powder, cayenne pepper, oregano and salt.
4) Once the vegetables are well cooked add the brown rice pasta and sauté till the spices and salt are well coated and switch off the stove.
5) The pasta is ready to serve and is a good choice for lunch box for the kids.

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Beetroot Halwa

Nutritional Info - Beets get their garnet color from antioxidants called betalains, which help your body detoxify potentially cancer causing substances.

Cooking Time - 20 min

Preparation Time - 20 min

Serves - 4 to 6

Ingredients

Beets - 3

Jaggery powder - 1/2 cup or to taste

Milk - 1/2 cup

Elaichi powder - 1/2 tsp

Ghee - 2 tsp

Nuts and raisins roasted to golden in ghee to garnish.

Method of Preparation

1) Wash and pressure cook beets till they soften, this way it will easier to grate the beets and the halwa can be done in a jiffy.

2) Once the beets are completely cooled, peel and grate the beets.

3) Heat a tsp of ghee and add the grated beets and saute by stirring thoroughly for 5 minutes.

4) Now add the milk to the grated beets and cook till all the milk evaporates by stirring the beets once in a while.

5) After the milk evaporates add the jaggery, tsp of ghee, elaichi powder and leave it till the halwa leaves the sides.

6) Switch off and garnish with nuts and raisins

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Badam-Carrot-Moong-Pumpkin Kheer

Nutritional Info - Pumpkin is rich in potassium a nutrient that helps maintain blood pressure and kidney function.

Cooking Time - 20 min

Preparation Time - 2o min

Serves - 4

Ingredients

Carrot - 3 (big ones)

Pumpkin chopped – half the quantity of the chopped carrot pieces

Badam/Almonds – handful

Moong – handful

Saffron – pinch

Elaichi powder – pinch

Jaggery – ½ cup

Milk(Boiled and cooled) – ½ cup

Ghee – ½ tsp

Broken cashew – 1 tsp

Water

Method of Preparation

1) Place moong, almonds in a vessel and pour little bit of water just to cover these two. On top of moong and almonds place the carrot and pumpkin pieces, pinch of saffron and pressure cook for 3 whistles.

2) Switch off and once it is cooled transfer it to a blender and blend them into a puree adding little bit of water.

3) Pour the puree in a vessel along with water to the desired consistency, jaggery powder and elaichi powder and simmer them till the jaggery is thoroughly combined.

4) Switch off and pour the boiled and cooled milk.

5) Chill and before serving garnish with ghee roasted cashew and serve.

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Cracked Wheat Kesari

Nutritional Info - Cracked wheat is made from whole wheat berries, it carries a great deal of nutrition and fiber since it includes the fiber and nutrient rich outer bran and germ of the wheat.

Cooking Time - 15-20 min

Preparation Time - 5-10 min

Serves - About 4

Ingredients

Cracked Wheat - 1cup

Saffron - few strands

Elaichi Powder - 1/4 tsp

Jaggery - 1 1/2 cup

Water – as required

Garnishing

Ghee - 1 tbsp Nuts (cashew or Badam)

Method of Preparation

1) Dry roast Cracked wheat till it is slightly roasted and you get a good aroma.

2) Add water and Saffron strands and let the cracked wheat completely get cooked.

3) Now add jaggery to the cooked Cracked wheat and keep stirring till it leaves the sides.

4) Now add elaichi powder and the toasted nuts.

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Lentil and Vegetable Soup

Nutritional Info - Lentils are loaded with fiber, folate, iron, protein. They are the single most important dietary factor in longevity.






Cooking Time - 30-40 min
Preparation Time - 15 min
Serves - 4

Ingredients

Lentil - 1 Cup
Finely Chopped Vegetables - 3 Cups (Cauliflower, Broccoli, Cabbage, Carrot, Bell Pepper)
Celery - 2 Sticks cut into big pieces
Scallion - 4 stalks
Mint - few
Onion powder - 1/2 tsp
Garlic powder - 1/2 tsp (optional)
Oregano - 1/2 tsp
Pepper - 1/2 tsp or to taste
Coconut Oil/Ghee/Butter - 2 tsp
Water

Method of Preparation

1) Pressure cook lentils and celery sticks with enough water and salt. Let this cooked lentil cool thoroughly.
2) Heat the oil and add the scallion, mint leaves and the chopped vegetables. Add the salt and sauté; leave it till they are well cooked.
3) Transfer the celery sticks and 3/4 of the lentils to a blender and blend thoroughly till they become a puree with some water.
4) Now add the blended puree and the remaining 1/4 of the lentils to the cooked vegetables and add just enough water and simmer it.
5) Add the onion powder, garlic powder, oregano and salt and mix it thoroughly and switch of once the soup starts bubbling.
6) Add the pepper powder and garnish with mint leaves, the soup is ready to serve.

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Mixed Vegetable soup

Nutritional Info - Onions contain a flavonoid quercetin which helps eliminate free radicals. So if you want to stay young add onion to your diet. Diets high in cruciferous veggies such as broccoli and cabbage help reduce risk of memory loss and cancer.







Cooking Time - 20 min
Preparation Time - 15-20 min
Serves - 4

Ingredients

Small Onion - 1
Celery - 4 sticks
Carrot - 1
Chopped cauliflower, broccoli - 1/2 cup
Chopped Cabbage - 1/2 cup
Chopped Mushroom - 6 oz
Chopped red pepper and green pepper – ½ cup
Scallion - 3 stalks
Parsley - 1 tsp
Salt - 1 tsp or to taste
Pepper - 1/2 tsp to taste
Milk - 4 oz
Oil - 2 tsp
Mint - few
Onion powder - 1/2 tsp
Garlic Powder - 1/4 tsp

Method of Preparation

1) Heat 1 tsp of oil sauté chopped onion, celery, carrot, cauliflower, broccoli, cabbage and mushroom.
2) After the vegetables are well cooked, allow it to cool down.
3) Heat 1 tsp of oil or ghee and add chopped scallion and mint.
4) Grind the cooled sautéed vegetables and add it to the scallion and mint.
5) Add water, salt, oregano, onion powder and garlic powder to this mixture and allow it to simmer for 5 mins.
6) Switch off and add the cold milk and pepper powder.

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Pink Bean Soup

Nutritional Info - A legume-rich diet could lower total cholesterol by 14 points in as little as four weeks, according to new research. Go Beyond Bean Salad as beans make a filling addition to soups.






Cooking Time : 20-30 min
Preparation Time : 10-15 min
Serves - 4


Ingredients

Pink Bean - 1 Cup
Finely Chopped Vegetables - 3 Cups (Cabbage, Carrot, Red, Yellow and Green Bell Pepper)
Celery - 2 Sticks cut into big pieces
Scallion - 4 stalks
Mint - few
Onion powder - 1/2 tsp
Garlic powder - 1/2 tsp (optional)
Oregano - 1/2 tsp
Pepper - 1/2 tsp or to taste
Coconut Oil/Ghee/Butter - 2 tsp
Water

Method of Preparation

1) Pressure cook Pink Beans and celery sticks with enough water and salt. Let this cooked Pink Bean cool thoroughly.
2) Heat the oil and add the scallion, mint leaves and the chopped vegetables. Add the salt and sauté; leave it till they are well cooked.
3) Transfer the celery sticks and 3/4 of the Pink Beans to a blender and blend thoroughly till they become a puree with some water.
4) Now add the blended puree and the remaining 1/4 of the Pink Beans to the cooked vegetables and add just enough water and simmer it.
5) Add the onion powder, garlic powder, oregano and salt and mix it thoroughly and switch of once the soup starts bubbling.
6) Add the pepper powder and the soup is ready to serve.

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Celery Tomato Carrot Soup

Nutritional Info - Lycopene, the carotenoid responsible for tomato's bright red and orange colors is associated with lower risk of both macular degeneration and several types of cancer. If it's lycopene you are after,the cooked tomatoes contain two to eight times more than raw. Now let us go ahead with the recipe and have a nutritious and delicious soup.




Cooking Time : 20-30 min
Preparation Time : 10-15 min
Serves - 4

Ingredients

Celery - 4 Sticks (finely chopped)
Tomato - 2 big (chopped)
Carrot - 2 big (finely chopped)
Scallion - 4 stalks (finely chopped)
Mint - few
Onion powder - 1/2 tsp
Garlic powder - 1/2 tsp (optional)
Pepper - 1/2 tsp or to taste
Salt to taste
Coconut Oil/Ghee/Butter - 2 tsp
Water

Method of Preparation

1) Heat 1 tsp of oil and add the chopped celery and carrot and leave it for a few minutes till they are 1/2 cooked.
2) Now add the tomato pieces and cover the vessel and stir in between. Leave it for a few minutes till all the vegetables are cooked.
3) Switch of the stove and let the vegetables cool down.
4) Once the vegetables are cooled completely, transfer them to a blender and blend thoroughly till they become a puree.
5) Heat the rest of the oil and sauté the scallion and mint and transfer the pureed contents to the pan and add water to the desired consistency.
6) Add the onion powder, garlic and salt and stir and leave and switch of once the soup starts bubbling.
7) Now add pepper powder and the soup is ready to serve.

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