Tamarind Quinoa, Raita, Soup, Shake, Curry(A Wholesome three course meal)

Know what you Eat - A balanced diet is a diet which contains an optimal ratio of nutrients. The philosophy of a balanced diet is that no single food or food type is sufficient for sustaining good health alone. Only through a combination of contributions from various groups in certain proportions can one expect to acheive a healthy diet. An optimal ratio of carbohydrates, protein fruits, vegetables and dairy is required to maintain this balance.

Starter - Soup

Main Course - Tamarind Quinoa, Onion Raita and Sweet Potato Curry

Dessert - Dates & Nuts Shake







Tomato Soup

Ingredients



Tomato - 8 (Small chopped)

Celery - 2 Sticks (finely chopped)

Carrot - 1 big (finely chopped)

Beetroot - 1 small piece(finely chopped)

Mint - 2 tbsp (chopped finely)

Garlic - 2 cloves

Salt - 1 1/2 tsp or to taste

Oregano - 1/2 tsp

Onion powder - 1/2 tsp

Pepper - 1/2 tsp or to taste

Coconut Oil/Ghee/Butter - 2 tsp

Water



Method



1) Heat 1 tsp of oil and add the chopped celery, beets and carrot and leave it for a few minutes till they are half 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 chopped garlic and mint and transfer the pureed contents to the pan and add water to the desired consistency.

6) Add the onion powder, oregano 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.







Tamarind Quinoa



Ingredients



Cooked Quinoa - 2 Cups

Pulidarai/Pulihore/Pulikaichal(Spiced Tamarind) Paste - 2 Tbsps

Roasted Peanuts - 2 Tbsp

Oil - 2 Tbspsz



Method



1) Cool and fluff the cooked quinoa with a fork and add, the spiced tamarind paste( i will post this recipe later as this post itself has 4 recipes), roasted peanuts and the oil.

2) Combine gently and thorougly till all the quinoa is well coated with oil and the the paste.







Onion Raita



Ingredients



Yogurt - 2 Cups

Chopped Onion - 3/4 cup

Salt - 1/2 tsp or to taste

Fresh ground pepper - 1/4 tsp or to taste

Cilantro - 1 tbsp(optional)



Method



1. In a big bowl, combine yogurt,  salt, & black pepper together.

2. Now add chopped onion and cilantro to the above mixture and serve.







Date & Nut Milk Shake



Ingredients



Pitted Dates - 6 large

Almonds-1/4 cup

Milk -2 cups

Ice cubes - few

Honey - 1 tsp or to taste(Optional if you have sweet tooth otherwise the sweetness of dates will do)



Method



1.Soak the Almonds and dates in warm milk for about 30 mins separately.

2.Grind the dates first and then add the almonds to make a smooth paste.

3. Now add the milk, ice cubes and honey into a blender and blend together.



Event Participation

1) This goes to Well balanced three course meal event hosted by Yasmeen and Food for Seven Stages of Life- Pregnancy hosted by Radhika.



3) The soup goes to Soup and Juice event hosted by Sireesha.

4) The Date & Nut shake goes to Soup and Juice event hosted by Sireesha, FIL-Milk hosted by Sanghi.

Posted in: diabetic friendly recipes, fusion cooking, gluten-free-maincourse, how to make date and almond shake, how to make tamarind quinoa, main course, mixed vegetable, onion raita, Quinoa