Category: Lunch | 1pm Meal

Categories
Dinner | 8pm Meal Lunch | 1pm Meal

Sprouted Green Moong Bean Pancake

Moong Bean Pancake
Sprouted Green Moong Bean Pancake

Though the moong bean pancake wasn’t frequently made dish while I was growing up, other versions of chillas (or pancakes) were a regular feature during my childhood.

My daadi (grandmom) made the best kind. They were just the right amount of spicy, sweet and tangy and we belted them down rapidly one after the other hot off the skillet. So, when I started to cook for my kids it was but natural that I tried the same recipes I grew up eating and these green varieties were a total hit. I was surprised how much my kids loved the moong bean pancakes. It is a warm, fuzzy feeling when you are able to pass on something you experienced with your daadi to your children.

Every now and then when I am too busy for my grocery runs, they are my go-to. The sprouted moong bean pancake is packed with proteins and essential vitamins and with some fresh bell peppers and cheese are a complete meal for the kids. Scroll down for the recipe for sprouted green moong bean pancake. Trust me, it is lip-smacking delicious goodness.

For other moong bean recipes, check my post about Moong Bean Patty. You can also make a popular Indian sweet dish with moong beans. Who knew!

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Sprouted Green Moongbean Pancake

Ingredients

  • Sprouted Green Moong – 1 cup
  • Medium sized onion chopped fine- 1
  • Carom seeds-1 teaspoon
  • Ginger-garlic paste- 1.5 teaspoons
  • Red chili powder- 1 pinch
  • Turmeric powder-1/2 teaspoon
  • Chopped Coriander- 2 teaspoons
  • Salt-1 teaspoon or as per taste
  • Black pepper-1/4 teaspoon
  • Red and Yellow bell peppers
  • Cheddar cheese
  • Baby tomatoes (optional)- 4
  • Oil - 4 tablespoons

Instructions

  1. In a high power mixer/grinder (I use my nutribullet) add the moong sprouts with quarter cup water and make a smooth paste. Add more water if needed making sure the batter is not too runny, the consistency should be the same as a normal pancake/dosa batter.
  2. Add onion, carom seeds, ginger-garlic paste, red chili powder, turmeric powder, chopped coriander, salt and black pepper and mix well using a wire whisk
  3. Place a non-stick pan on the stove, add half-teaspoon oil and spread around the pan evenly using a thing wooden spatula
  4. Once the oil is reasonably hot, (test it by dropping a drop of batter and check if it splutters) reduce the flame to low, add two tablespoons batter and quickly spread it to form a disc. Add half-teaspoon oil on the surface, without touching the batter, spreading evenly. Increase the flame to medium high. Once you see bubbles forming and the batter starts to leave the pan (usually 2-3 minutes), turn it over and cook on the other side.
  5. Take off the pan, add red and yellow bell peppers, baby tomatoes, cheddar cheese, and roll and seal it with a toothpick.
  6. Dip into some sweet and sour mango chutney or enjoy as is.

Notes

Calories per pancake- 200
Nutrition- Good fat/High fibre/ Protein punch/Low carb/Vitamins (B1, B6 and C)/Minerals (Magnesium, Calcium, Potassium, Copper and Manganese)
It does wonders for your-Cholesterol, Blood Pressure, Immunity, Sleep quality, Bowel
This is “My 1pm/8pm Meal”

https://onewholesomemeal.com/sprouted-green-moong-bean-pancake/

[kkstarratings]

Categories
Dinner | 8pm Meal Lunch | 1pm Meal

Beetroot Pilau, A Healthy Weekend Dinner

Beetroot Pilau
Beetroot Pilau

Before we jump into the delicious and healthy beetroot pilau recipe, let’s take a step back.

Did I ever tell you how judged I feel being a stay at home mother? Well! I do! I have friends (don’t know if it is the right label to attach, but let’s call them that for lack of a better word) asking me directly or indirectly what do I do all day and why in the world do I get “Monday morning blues” as I don’t even go to work. And not only do I find it hard to explain my seemingly worthless routine to them but even harder to not judge them back for leaving their kids with a helper and going to work.

I grew up around a very independent and forward-thinking mother who made a career out of what she loved and who (in those days) was judged for having a career and not being physically there for her kids 24×7; a mother who made her kids very independent at an early age and taught them to do their own laundry and pack their own lunch box – a gift for which I will forever be thankful!

How funny are the ways of this world that no matter what a woman does, it (and more so the women themselves) finds a way to judge and point fingers at her? Is it that hard to be each other’s ladders rather than hurdles? We talk of woman liberalization, equal rights, and equality of paychecks but isn’t it all utterly worthless when our own brood is holding us back, waiting to pounce and immerse in that ever-filling pot of guilt which we make sure never needs a refill? We sure can do better than that. We have been created as nurturers and let us strive to be one in the real sense of the word.

I am constantly trying to experiment with new recipes to add variety to our daily food and keep meals exciting for my family. This beetroot pilau recipe is one such attempt. When my oldest refused to try the beetroot dip I made a few weeks back (while the rest of us licked our bowls clean), I refused to give up and kept thinking of ways to bring him to eat beetroot. Then in a eureka moment, I decided, why not mix it with rice (his favourite staple)! And the hack worked! He loved the brightly coloured rice and the subtle spice flavour. Hope you love it as much as he did 🙂

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Beetroot Pilau

Ingredients

  • Cooked Basmati rice (preferably leftover or refrigerated)-2 cups
  • Medium-sized beetroot-1
  • Full fat yogurt- 3 tablespoons
  • Lemon juice-1 tablespoon
  • Medium-sized onion finely diced-1
  • Whole garam masala (1 mace, 1 star anise, 2centimters long cinnamon bark, 1 big cardamom, 4 small cardamoms)
  • Cumin seeds-1/2 teaspoon
  • Zaatar- 2 tablespoons
  • Vegetable oil or ghee-2 tablespoons
  • Toasted pine nuts and dried cranberries for garnish- 2 tablespoons or as desired

Instructions

  1. First prepare the beetroot dip-
  2. Cover the beetroot in a foil and bake in a preheated oven at 180 degrees for 45-50 minutes. If a toothpick glides smoothly inside then it is cooked. Alternatively, you can pressure cook the beetroot until soft. Cool and blend until a smooth consistency is achieved. Do not add water
  3. To the blended beetroot add yogurt, lime juice, 1 tablespoon zaatar and mix well with a wire whisk and set aside
  4. For beetroot pilau-
  5. Keep the leftover rice out of the refrigerator 15 minutes before preparing the pilaf
  6. Add one-tablespoon oil in a heavy bottomed wok. Add onions and fry till their color changes to dark brown and set aside
  7. In the same wok heat one tablespoon oil and add cumin and whole garam masala and sauté for one minute on medium high heat till the spices start to release a sweet aroma. Add zaatar and mix well
  8. Add rice to the spice mixture followed by the beetroot dip and mix well. Cover and let it simmer for 5 minutes on a low flame
  9. Turn off the heat and garnish with fried onions, toasted pine nuts and dried cranberries
  10. Enjoy with a bowl of mixed vegetables or raita

Notes

Calories (per portion)- 250
Nutrition- Protein/Carbohydrates/Iron/Fiber/Vitamin C/ Potassium
It does wonders for your- Stamina/Immunity/Muscles/Cardiovascular health
This is “My 1 pm/8 pm Meal”

https://onewholesomemeal.com/beetroot-pilau/

[kkstarratings]

Categories
Lunch | 1pm Meal

Wheat Grits, Egg Baked Dish in Béchamel Sauce

Egg Baked Dish
Wheat Grits, Egg Baked Dish in Béchamel Sauce

The humble daliya (wheat grits) gets a makeover. As much as I love Indian food, I am always looking for quick ways to fix a meal. This baked dish in béchamel sauce is just that – your one-pot meal with all the nutritional goodness combined. And a spicy masala omelette layer is just enough to add that desi tadka which I crave in all my meals.

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Wheat grits & Egg Baked Dish in Béchamel sauce

Ingredients

  • Wheat grits/daliya- 1 cup
  • Eggs-3
  • Onion-one small
  • Green chillis-3
  • Chopped Coriander- 2 tablespoons
  • Mild cheddar cheese- ½ cup
  • Mushrooms- ½ cup, sliced
  • Red and yellow bell peppers- ½ cup each
  • Finely chopped Spring onions(for garnish)- 2 tablespoons
  • Salt/Pepper- To taste
  • For Béchamel sauce (for 3 cups):
  • Butter- 5 tablespoons
  • All purpose flour- 4 tablespoons
  • Milk (can use low fat but full fat works best)-4 cups
  • Salt- 2 teaspoons
  • Freshly grated nutmeg- ½ teaspoon

Instructions

  1. For the sauce:
  2. In a medium saucepan, heat the butter over medium-low heat until melted
  3. Add the flour and keep stirring until smooth.
  4. Over medium heat, cook until the mixture turns a light, golden yellow color, about 6 to 7 minutes.
  5. Meanwhile, heat the milk in a separate pan until just about to boil. Add the hot milk to the butter mixture 1 cup at a time, whisking continuously until very smooth.
  6. Bring to a boil. Cook 10 minutes, stirring constantly, then remove from heat. Season with salt and nutmeg, and set aside until ready to use
  7. For the baked dish:
  8. Pressure cook the wheat grits with 1.5 cups water and 1 teaspoon salt until soft and set aside
  9. Crack the eggs in a bowl, add the chopped onions, green chili, coriander and a pinch of salt and mix with a wire whisk for a minute
  10. Preheat the oven to 170 degrees Celsius, transfer the egg mixture into a baking tray, cover it with foil and bake for 15 minutes until set
  11. In the meantime sauté the mushrooms in some butter with salt and pepper until soft
  12. When the egg layer is ready, evenly spread the wheat grits on top, followed by bell peppers, mushroom, béchamel sauce and cheddar cheese
  13. Bake at 170 degrees Celsius for 15 minutes
  14. Garnish with spring onions and serve hot

Notes

Calories per portion- 150
Nutrition- Good fat/ Protein punch/ Vitamins B, C, D, E/ Phosphorous/Carotenoids
It does wonders for your- Skin/Hair/Immunity/Eyesight/Diabetes/Heart/Blood/Bones/Weight Management and Satiety
This is “My 1pm  Meal”

https://onewholesomemeal.com/wheat-grits-egg-baked-dish-in-bechamel-sauce/

[kkstarratings]

Categories
Dinner | 8pm Meal Lunch | 1pm Meal

Peanut Butter Chicken With Flavoured Rice

Peanut Butter Chicken
Peanut Butter Chicken

When the heart wants Indian but the tastebuds want a wee bit more what do you do? You make peanut butter chicken, douse it with Chinese chilli oil, serve it on a bed of lemon rice and you are set.

Try to make it with unsweetened peanut butter. This is a great source of nutrients, minerals, and vitamins. Tip for the health-conscious  – increase the portion size of the chicken and go easy on the rice. It is really all about portion control and of course some physical activity on a daily basis. Eat real, stay real, stay healthy 🙂

Scroll down to read my recipe for peanut butter chicken.

For more recipes with an Asian Twist click here.

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Peanutbutter Chicken

Ingredients

  • Boneless chicken (breast)-300gm, cut into 1 inch cubes
  • Medium sized onion- 1
  • Medium sized tomato- 1
  • Chicken stock- ¾ cup
  • Smooth peanut butter- ¾ cup
  • Chili oil- 1 tablespoon or to taste (can be substituted with 1/8 teaspoon smoked paprika)
  • Salt- ½ teaspoon
  • Pepper-½ teaspoon
  • Vegetable oil- 2 tablespoons

Instructions

  1. Heat oil in a large skillet, add onion and stir until translucent. Add the chicken pieces; cook until chicken starts to turn white. Add chilli oil, followed by salt and pepper. Keep the heat on medium through the whole process and continue stirring. The entire process should take 5-7 minutes
  2. Add tomatoes and chicken stock and let it simmer on low heat until the chicken is tender
  3. Stir in peanut butter, stirring continuously until mixed thoroughly and the sauce starts to thicken. If the sauce is too thick, you could add some more chicken broth or hot water or if its not thickening, add some more peanut butter
  4. Serve hot with a side of lemon rice

Notes

Calories per portion- 250
Nutrition- Protein punch/Good fat/ Vitamins B-3, B-6, E/Magnesium
It does wonders for your- Skin/Hair/ Bones/Heart/Sleep/Muscles
This is “My 1pm/8pm Meal”

https://onewholesomemeal.com/peanut-butter-chicken/

[kkstarratings]

Categories
Lunch | 1pm Meal

Brown and Wild Rice Citrus Salad

Brown and Wild Rice
Brown and Wild Rice Citrus Salad

As much as I love cooking, there are days when I just do not have the energy(thanks to the two little monkeys)  to toil in the kitchen for more than twenty minutes. For times like these, I make it a point to stock up my refrigerator with as much fresh produce as possible so that lazy times do not equate to junk times and all I need to do for a quick healthy meal is boil some whole grain pasta, noodle or brown and wild rice, top it with some fresh produce and voila! My yummy 15-minute meal is ready! This citrus brown and wild rice citrus salad is one such quick-fix meal. Try it for yourself and you would keep coming back for more 🙂

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Brown and Wild Rice Citrus Salad

Ingredients

  • Brown and wild rice (cooked as per package instructions; for additional flavor cook in chicken broth)- 1 cup
  • Cherry tomatoes- 1 cup
  • Medium sized oranges-2 (one for juice(3/4 cup)and the other peeled and kept aside for salad)
  • Almond slivers-1/2 cup
  • Fresh mint chopped fine-½ cup
  • Spring onion chopped fine-½ cup
  • Green peas or edamame- ½ cup
  • Lime juice- 2 tablespoons
  • Olive oil-1 teaspoon
  • Salt and pepper-1/4 teaspoon each or to taste

Instructions

  1. For the citrus dressing:
  2. Combine all wet ingredients (freshly squeezed orange juice,lime juice, olive oil) in a bowl and mix well. Top it with fresh mint leaves, salt and pepper and mix.
  3. For the salad:
  4. Combine cooled rice and vegetables in a large bowl. Add the dressing and stir to combine. Let the salad sit at room temperature for 15 minutes, top with almond slivers and spring onions and serve.

Notes

Calories per portion- 180
Nutrition- Protein punch/Good fat/ High fiber/Vitamins A, C, B6, K/Magnesium/Copper
It does wonders for your- Gut/Bowels/Sleep/Skin/Immunity/Brain
This is “My 1pm Meal”

https://onewholesomemeal.com/brown-and-wild-rice-citrus-salad/

[kkstarratings]

 

 

Categories
Afternoon Snack | 3pm Meal Lunch | 1pm Meal

Tangy Spiced Tofu Bites: Hot Or Cold, Your Choice

Spiced Tofu Bites
Tangy Spiced Tofu Bites

Speak of tofu and the carnivores in the family start to wrinkle their noses.

My first five attempts at a tofu dish were rejected. Finally, when I experimented with a combination of lemon, tofu, and Indians spices, I knew I had struck gold with these tangy spiced tofu bites. The fact they take such little effort to prepare was definitely an added bonus. I love how versatile tofu is. There are endless possibilities, especially with the firmer variety. I will keep coming back to this one for sure.

Are You Tofu Ready?

Tofus can be confusing. There are different consistencies and when you go grocery shopping, it may get difficult to make the right choice. What is the right type of tofu? Well, it depends on the dish you want to make. Here are a few pointers to help you pick up the right consistency tofu.

  1. Silken tofu is the softest version of the tofu. This is usually blended and used in salad dressings, sauces, and desserts. Unless the recipe specifies it, you will mostly not use this variety.
  2. Next is the regular tofu. This comes in different consistencies – regular, firm, extra-firm, and super-firm.
  3. Regular tofu is most commonly used in Asian dishes. It is great in noodles and stew as this type of tofu easily absorbs flavors.
  4. Most supermarkets sell you the firm tofu. This is usually packaged with a liquid. Before using this tofu in any dish, you have to drain off this liquid. Ensure your tofu is dry before you cook. It can be used in noodles and stews as well as pan-fried. Therefore, this is the most versatile tofu.
  5. The extra-firm tofu is largely used in pan-fried and deep-fried dishes. It does not absorb flavors like the previous tofu and hence is not recommended to be used on noodles or stews.
  6. Lastly, we have the super-firm tofu which acts as a great meat substitute.

To know which tofu is the best for your dish, visit tofupedia.

How To Spice The Tofu Bites?

Many supermarkets sell seasoned tofu and smoked tofu, but I did not get those. I wanted to use Indian spices to make these spiced tofu bites. The spice mix includes coriander powder, amchoor, gram masala, red chili powder, and garlic powder.

Scroll down to read the full detailed recipe. For another Tofu recipe with Indian spices, try the Spinach and Tofu Stir Fry With Panchforan. Let me know which one you liked more.

Spiced Tofu Bites

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Tangy Spiced Tofu Bites

Ingredients

  • Tofu (the extra firm variety)- 250 gms
  • Freshly squeezed lemon juice- 4 tablespoons
  • Coriander powder-1 teaspoon
  • Amchoor (raw mango powder)-1 teaspoon or to taste
  • Garam masala powder (or Cajun spice)-1.5 teaspoons
  • Red chili powder (optional)-1/2 teaspoon
  • Garlic powder-1/2 teaspoon
  • Oil for shallow frying- 2 tablespoons
  • Smoked Paprika (optional) for garnish

Instructions

  1. Cut the tofu into small rectangular or square pieces
  2. Mix all the powdered spices in one bowl and place the freshly squeezed lemon juice into another
  3. Place a flat non-stick pan on medium-high heat and smear it with half a teaspoon oil
  4. Dip the tofu squares one by one in lemon juice followed by the spice powder mixture making sure they are coated evenly
  5. Pan fry on medium heat till spices change color and fragrant, approximately 5-7 minutes on each side
  6. Serve hot as a snack or cold with salad

Notes

Calories (for 4 squares)- 125
Nutrition- Protein/Magnesium/Copper/Zinc/Vitamin B1
It does wonders for your- Memory/Nerves/Energy level/Gut/Quality of Sleep
This is “My 1 pm/3 pm Meal”

https://onewholesomemeal.com/tangy-spiced-tofu-bites/

[kkstarratings]