Steamed bhindi subzi

Posted on November 24, 2010. Filed under: Subzi | Tags: , , |

INGREDIENTS I

Fresh bhindi: 450 gmsI Garlic (crushed): 4 cloves I Pepper powder: ½ tsp I Oil: 1 tsp I A pinch of salt
METHOD I Wash the bhindi and pat dry completely. I Chop the bhindi into small round pieces. I Lightly heat oil in a non-stick pan. I Add the bhindi and salt. Mix gently. I Cook on a low flame. I Toss at regular intervals. I When the bhindi is almost done sprinkle pepper powder and toss it once again. I Remove from gas once the bhindis are done. Serve with hot rotis.

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Corn capsicum

Posted on September 29, 2009. Filed under: Subzi | Tags: , |

Maintain healthy haemoglobin levels with this subzi, which combines folic acid rich tomatoes and sweet corn with vitamin C rich capsicum.

Preparation Time : 15 mins.
Cooking Time : 20 mins.

Serves 4.

Ingredients
1 cup boiled sweet corn kernels
½ cup red and yellow capsicum cubes
½ cup finely chopped onions
1 tsp gingergarlic paste
¼ tsp turmeric powder (haldi)
1 tsp red chilli powder
1 tsp garam masala
2 tomatoes
¼ tsp corn flour mixed with ¼ cup low fat milk
A pinch sugar
2 tsp oil
Salt to taste
For the garnish
2 tbsp chopped coriander
Method
1. Boil a vesselful of water and add the tomatoes to it.
2. Remove after a few minutes, peel and blend to a smooth purée. Keep aside.
3. Heat ½ tsp oil in a non-stick pan and add the capsicum and sauté for a while. Keep aside.
4. Heat the remaining oil in the same pan, add onions and sauté till they turn brown in colour.
5. Add the ginger-garlic paste, turmeric powder, red chilli powder and garam masala and fry for a while. Sprinkle little water to prevent the masalas from burning.
6. Add the tomato purée to it and cook for 3 to 4 minutes.
7. Add the corn, sautéed capsicum, corn flour and milk mixture, sugar and salt and mix well and simmer till the gravy thickens.
8. Serve hot garnished with coriander.
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Turai aur khus khus ki subzi

Posted on September 29, 2009. Filed under: Subzi | Tags: , |

A vegetable with a kingdom of nutritional wealth! Perfect recipe for elders who want to load up their iron stores and remain healthy.

Cooking Time : 10 mins.
Preparation Time : 10 mins.

Serves 6.

Ingredients
3 cups peeled and cut turai (ridge gourd)
1 onion, finely sliced
2 tablespoons poppy seeds (khus khus), powdered
¼ teaspoon turmeric powder (haldi)
¼ teaspoon chilli powder
2 green chillies, chopped
2 teaspoons oil
¼ teaspoon mustard seeds (rai)
2 dry red chillies
salt to taste
Method
1. Mix the poppy seed powder with a little water. Keep aside.
2. Heat the oil in a pan and add the mustard seeds.
3. When they crackle, add the red chillies and fry for 1 minute.
4. Add the ridge gourd and fry for 5 minutes over high flame.
5. Add the turmeric powder, onions, chilli powder and green chillies and mix well.
6. Add the poppy-seed paste and stir-fry until the vegetable is quite dry and just turning brown.
7. Serve hot.
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Pyazwali bhindi

Posted on August 18, 2009. Filed under: Heart recipe/low cholesterol recipe, Subzi | Tags: , , |

A perfect low calorie version of the famous North-Indian delicacy in which the ladies finger is tossed with sautéed onions. Traditionally the bhindis are deep-fried to whip up this delicacy. Here is a heart-friendly variation to enjoy your favourite subzi and yet keep a check on calories as well as fat.

Cooking Time : 15 mins.
Preparation Time : 15 mins.

Serves 2.

Ingredients
2 cups ladies finger, chopped
1 teaspoon cumin seeds (jeera)
1 cup onions, chopped
2 teaspoons gingergreen chilli paste
a pinch turmeric powder (haldi)
¼ cup low fat curds
2 teaspoons oil
salt to taste
Method
1. Heat the oil in a non-stick pan, add the cumin seeds and allow them to crackle.
2. Add the onions, ginger-green chilli paste, turmeric powder and cook till the onions turn golden brown.
3. Add the bhindi and cook over medium flame till they are soft.
4. Add the curds and salt and cook for 2 to 3 more minutes.
5. Serve hot with parathas.
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Gavarfali with bajra dhokli

Posted on August 18, 2009. Filed under: Heart recipe/low cholesterol recipe, Subzi | Tags: , , |

Gavarfali and bajra, the two fibre rich ingredients have been combined to make this mouth-watering delicacy. Served hot with phulkas to make a hearty and healthy meal.

Cooking Time : 25 mins.
Preparation Time : a few mins.

Serves 4.

Ingredients
2 cups gavarfali (cluster beans), cut into 25 mm. (1″) pieces
½ teaspoon cumin seeds (jeera)
½ teaspoon ajwain (carom seeds)
1 teaspoon gingergreen chilli paste
¼ teaspoon turmeric powder (haldi)
½ teaspoon sugar
salt to taste
1 teaspoon oil
For the bajra dhokli
½ cup bajra flour (black millet flour)
1 tablespoon whole wheat flour (gehun ka atta)
½ teaspoon garlic, finely chopped
1 tablespoon chopped coriander
1 teaspoon oil
salt to taste
For the bajra dhokli
1. Combine all the ingredients together and mix well.
2. Add a little warm water and knead into firm dough.
3. Divide into 20 equal portions and shape them into rounds.
4. Press each portion into a flat circle by pressing between your palms. Keep aside.
How to proceed
1. Heat the oil and add the cumin seeds and ajwain.
2. When they crackle, add the gavarfali and salt and sauté for a few minutes.
3. Add 3 cups of water, ginger-green chilli paste, turmeric powder and simmer for 10 to 12 minutes till the gavarfali is soft.
4. Add the dhoklis into the simmering vegetable and simmer for 5 to 7 minutes till the dhoklis are cooked. Add ½ cup of warm water if required to adjust the consistency.
5. Serve hot.
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Stuffed karelas

Posted on August 3, 2009. Filed under: Diabetes/diabetic recipe, Subzi | Tags: , , , |

Karela is a low calorie vegetable which is acclaimed for its anti-diabetic properties. This recipe is an attempt to make them appealing. The karelas are stuffed with moong dal and served in a makhani gravy that is made using very little oil.
Enriched with protein, calcium, vitamin A, vitamin C, iron and fibre, this recipe is a delectable way to savour this “not so popular” vegetable.

Cooking Time : 60 mins.
Preparation Time : 20 mins.

Serves 4.

For the stuffed karelas
4 medium karelas (bitter gourd)
½ cup yellow moong dal (split yellow gram), soaked for 2 hours and drained
¼ teaspoon cumin seeds (jeera)
1 green chilli, chopped
½ teaspoon grated ginger
¼ teaspoon turmeric powder (haldi)
salt to taste
½ teaspoon oil
¼ cup chopped coriander
For the makhani gravy
3 medium tomatoes, sliced
1 medium onion, sliced
2 large cloves garlic, chopped
12 mm. (½”) piece ginger, chopped
2 cloves (laung)
1 stick cinnamon (dalchini)
¼ cup red pumpkin (kaddu), chopped
½ teaspoon cumin seeds (jeera)
¼ teaspoon kasuri methi (dried fenugreek leaves)
1 teaspoon chilli powder
½ cup low fat milk
½ teaspoon cornflour
1 teaspoon oil
salt to taste
For the stuffed karelas
1. Peel the karelas and keep the peel aside for use in another recipe (Karela Theplas).
2. Slit each one lengthwise. Using a sharp knife, scoop out the insides carefully creating a hollow in the centre. Apply a little salt to the inside and outside of the karelas and keep aside for 10 to 15 minutes.
3. Heat the oil in a non-stick pan and add the cumin seeds. When they crackle, add the soaked moong dal, green chilli, ginger, turmeric powder and salt and mix well.
4. Add ½ cup of water, cover and allow the dal to cook on a slow flame till it is soft and sticky.
5. Add the coriander leaves and mix well. Cool a little.
6. Fill this mixture into the karelas and steam them for 10 to 15 minutes till they are cooked. Cut each karela into 2 and keep aside.
For the makhani gravy
1. Combine the tomatoes, onion, garlic, ginger, cloves, cinnamon and red pumpkin with ¾ cup of water and cook over a slow flame till the tomatoes and pumpkin are soft. Allow to cool completely and remove the cloves and cinnamon and discard them.
2. Blend the mixture into a smooth purée.
3. Heat the oil in a non-stick pan and add the cumin seeds.
4. When the cumin seeds crackle, add the puréed tomato mixture, kasoori methi, chilli powder and salt and simmer for 5 to 7 minutes.
5. Dissolve the cornflour in the milk and add it to the prepared gravy. Simmer for a few minutes.
How to proceed
1. Place the steamed karelas on a serving plate and pour the hot makhani gravy over it.
2. Serve hot with chapatis.
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Turai pyaz ki subzi

Posted on August 3, 2009. Filed under: Diabetes/diabetic recipe, Subzi | Tags: , , |

Turai, a vegetable that is low in calories and carbohydrate, is combined with onion and flavoured with ginger and garlic to make a simple dish ideal for those of us who like simple flavours. Though the recipe says to use peeled turai feel free to use them unpeeled to take advantage of the fibre content present in the peel.
Serve this dish with hot phulkas and a salad.

Preparation Time : 10 mins.
Cooking Time : 25 mins.

Serves 4.

Ingredients
2 cups turai (ridge gourd), peeled and sliced
1 cup onion, sliced
½ teaspoon cumin seeds (jeera)
1 teaspoon chopped ginger
1 teaspoon chopped garlic
1 green chilli, chopped
½ cup yellow moong dal (split yellow gram), soaked and drained
¼ teaspoon turmeric powder (haldi)
1 cup chopped tomatoes
1½ teaspoons oil
salt to taste
For the garnish
1 tablespoon chopped coriander
Method
1. Heat the oil in a non-stick pan and add the cumin seeds.
2. When they crackle, add the onions and sauté till they are lightly browned.
3. Add the ginger, garlic, green chilli and turai, mix well and sauté for 2 to 3 minutes.
4. Add the moong dal, turmeric powder, salt and approx. ½ cup of water.
5. Cover and cook over a medium flame till the turai and dal are soft.
6. Add the tomatoes and mix well.
7. Simmer for another 4 to 5 minutes till the tomatoes soften and serve hot garnished with the chopped coriander.
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Moussaka

Posted on August 3, 2009. Filed under: Diabetes/diabetic recipe, Subzi | Tags: , , |

Slices of grilled brinjals interlaced with a creamy vegetable mixture and a tangy tomato sauce create a delightful combination of delicate flavours in this classic Greek favourite. To cut down on calories, I have used a low calorie white sauce made with a bottle gourd purée instead of using the usual white sauce.
The brinjal, the vegetable layer and the tomato sauce can be prepared in advance to make a hearty meal in no time by just assembling the ingredients and baking them.
Being baked in an oven this dish makes use of very little oil and provides oodles of valuable nutrients like vitamin A, vitamin C, calcium and iron along with fibre.
Serve hot.

Preparation Time : 30 mins.
Cooking Time : 30 mins.
Baking Temperature : 200°C (400°F).
Baking Time : 20 mins.

Serves 4.

For the brinjal layer
½ large brinjal (baingan), cut into thin slices (12 – 15 slices)
1 teaspoon oil
salt to taste
For the vegetable layer
¼ cup baby corn, sliced
¼ cup red capsicum, chopped
¼ cup green capsicum, chopped
1 cup mushrooms, sliced
½ cup bottle gourd (doodhi / lauki), chopped
2 cloves garlic, finely chopped
1 green chilli, chopped
1 large stalk celery, finely chopped
1 tablespoon whole wheat flour (gehun ka atta)
½ cup low fat milk
½ teaspoon mixed dried herbs
1 teaspoon oil
salt to taste
For the tomato sauce
4 large tomatoes
2 bay leaves
4 to 6 peppercorns
1 small onion, chopped
1 teaspoon garlic, chopped
½ capsicum, deseeded
2 tablespoons tomato purée (optional)
½ teaspoon dried oregano
1 teaspoon olive oil or oil
salt to taste
For the brinjal layer
1. Apply a little salt on the brinjal slices and keep aside for 10 minutes.
2. Heat the oil in a non-stick pan and cook the brinjal slices, a few slices at a time, till both sides are golden brown. Keep aside.
For the vegetable layer
1. Boil the bottle gourd in ½ cup of water until soft. Blend in a liquidiser to a smooth purée.(pressure cooking is also faster).
2. Heat the oil in a non-stick pan, add the garlic, green chilli and celery and sauté for a few seconds.
3. Add the baby corn, red capsicum, green capsicum, mushrooms and wheat flour and sauté for a few minutes.
4. Add the prepared bottle gourd purée, milk, mixed herbs and salt and cook till the mixture is thick. Keep aside.
For the tomato sauce
1. Blanch the tomatoes in boiling water.
2. Peel, cut into quarters and deseed the tomatoes.
3. Chop finely and keep the tomato pulp aside.
4. Heat the olive oil, add the bay leaves and peppercorns and sauté for a few seconds.
5. Add the onion, garlic and capsicum and sauté for a few minutes.
6. Add the tomato pulp (step 3) and allow it to simmer for 10 to 15 minutes until the sauce volume reduces a little.
7. Add the tomato purée and salt and simmer for some more time.
8. Finally add the oregano and mix well. Remove the capsicum, bay leaves and peppercorns and discard. Use as required.
How to proceed
1. Arrange half the cooked brinjal slices to form a layer on the base of 150 mm. (6″) diameter baking dish.
2. Place the vegetable layer over the brinjal slices.
3. Top with another layer of brinjal slices.
4. Cover with the tomato sauce.
5. Bake in a hot oven at 200°C (400°F) for 15 minutes.
6. Serve hot.
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Falafel

Posted on August 3, 2009. Filed under: Diabetes/diabetic recipe, Subzi | Tags: , , |

This popular Middle Eastern dish of chick pea patties encased in whole wheat pita bread is spiked up with salad and a low fat curd dressing. Falafel is sold as a quick street side snack as it is filling and also nutritious as it contains plenty of important nutrients like vitamins A and C, iron and fibre.
The high vitamin C content of this dish aids in the absorption of iron that is of utmost importance for the formation of red blood cells.
Serve hot, with a bowl of salad to make a healthy snack or a nourishing brunch.

Preparation Time : 25 mins.
Cooking Time : 30 mins.

Makes 12 falafels.

For the pita bread
1 cup whole wheat flour (gehun ka atta)
1 teaspoon (5 grams) fresh yeast, crumbled
½ teaspoon sugar
½ teaspoon salt
For the dressing
6 tablespoons low fat curds
2 cloves garlic
2 spring onions, chopped
salt to taste
For the patties
1 cup chick peas (kabuli chana), soaked overnight
1 green chilli, chopped
½ cup mint, chopped
½ teaspoon grated garlic
½ cup cabbage, grated
1 cup carrot, grated
¼ cup capsicum, finely chopped
½ teaspoon roasted cumin (jeera) powder
salt to taste
1 teaspoon oil for brushing
Other ingredients
2 tomatoes, thinly sliced
1 cup lettuce, shredded
For the pita bread
1. Combine all the ingredients in a bowl and using enough water, knead into a semi-soft dough until it is smooth and elastic (approx. 5 to 7 minutes).
2. Cover the dough with a wet muslin cloth and allow it to prove till it doubles in volume (approx. 15 to 20 minutes).
3. Press the dough lightly to remove the air.
4. Divide the dough into 6 equal parts.
5. Roll out each portion into a circle of 150 mm. (6″) diameter and 4 mm. (1/6″) thickness.
6. Cook one circle on a hot tava (griddle) on each side for a minute or until the bread puffs up.
7. Remove and keep aside. Repeat for the remaining circles to make more pita bread.
8. Cut each pita bread into 2 halves. Keep aside.
For the dressing
1. Blend all the ingredients in a liquidiser into a smooth sauce. Keep refrigerated.
For the patties
1. Drain the water from the chick peas.
2. Grind the chick peas, green chilli and mint in a blender to a coarse paste without using water.
3. Add the remaining ingredients and mix well.
4. Divide the mixture into 12 equal parts and shape them into patties.
5. Brush a non-stick pan with the oil and cook the patties till golden brown in colour.
6. Drain on absorbent paper and keep aside.
How to proceed
1. Warm the pita bread halves on a hot tava (griddle).
2. Fill each pita bread half with some tomato slices and shredded lettuce, one patty and a spoonful of the dressing on top.
3. Repeat for the remaining pita bread halves and other ingredients to make 11 more falafels.
4. Serve immediately.
Tips
You can use ½ teaspoon (2.5 grams) dry yeast dissolved in lukewarm water instead of fresh yeast for the pita breads in the above recipe.
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Dhaniya mushroom

Posted on August 3, 2009. Filed under: Diabetes/diabetic recipe, Subzi | Tags: , , |

Mushrooms are called khumb in Hindi. They are mildly flavoured vegetables that absorb other flavours beautifully to make a tempting dish each time. Whether it is with tomatoes and oregano or spinach, onions and garlic, they make a delectable dish in all combinations.
This recipe is mildly flavoured with coriander and an array of delicate spices to create a lip smacking dish that is rich in protein, calcium, vitamin A and iron. It is an unusual delicacy to enjoy, especially if you’re entertaining.

Cooking Time : 30 mins.
Preparation Time : 15 mins.

Serves 4.

Ingredients
2 cups mushrooms, cut into quarters and blanched
½ cup chopped coriander
½ teaspoon cumin seeds (jeera)
¼ teaspoon kasuri methi (dried fenugreek leaves)

1/4 cup low fat milk


¼ cup low fat curds
½ teaspoon Bengal gram flour (besan)
¼ teaspoon garam masala
1 teaspoon oil
salt to taste
For the paste
1¼ cups onions, sliced
¼ cup cauliflower, finely chopped
1 to 2 green chillies
12 mm. (½”) piece ginger, sliced
1 stick cinnamon (dalchini)
1 clove (laung)
1 cup low fat milk
For the paste
1. Combine all the ingredients in a pan and simmer for 8 to 10 minutes till the onions are soft and nearly all the liquid has evaporated. Cool.
2. Purée the mixture to a smooth paste in a blender. Keep aside.
How to proceed
1. Combine the milk, curds and gram flour and mix well. Keep aside.
2. Heat the oil in a non-stick pan, add the cumin seeds, kasuri methi and the prepared paste and sauté for 2 to 3 minutes.
3. Add the curds and gram flour mixture, garam masala and salt and bring to a boil.
4. Add the mushrooms and coriander and mix well.
5. Serve hot.
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