Tag: Vegetarian Recipes

OneWholesomeMeal brings to you a range of vegetarian recipes from India and around the world. These recipes are very easy to make and good for health. Try for yourself today.

Dahi baingan by OneWholesomeMeal
Dahi Baingan or Eggplant in Yogurt Gravy
Categories
Dinner | 8pm Meal

Brussels Sprouts – Grilled and Spicy!

Brussels Sprouts
Brussels Sprouts - Grilled and Spicy

These grilled and spicy brussels sprouts are the perfect balance between yummy and healthy for this festive season. I promise you it does not get better than this.

For us Indians, the festive season started way back in October this year. There’s been no looking back since. Now, apart from loads of fun and laughter, we all know festivities also bring loads of delicious food. More often than not this festive diet is not very forgiving to the waistline. But I strongly believe, festivals are no fun without delicious food. I mean, “khaana toh banta hai!”, right?

Now, thinking a little long-term, I want to enjoy good food in my life as long as I can. Therefore, I continuously look to balance all the sweet treats with healthy meals. And remember, as I always say – healthy doesn’t need to be boring! These spicy, tangy brussels sprouts are proof of that. Ready in minutes, they are a perfect accompaniment to a simple meal of mixed daal or as sides to some grilled fish. You can even top off your salad with it. Try it now and you can thank me later 😉

Also, do check out my festive season party planning guide and let me know if you find it helpful.

 

Brussels Sprouts

 

Brussels Sprouts

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Grilled Spicy Brussels Sprouts

Ingredients

  • Brussels sprouts, washed and halved- 200gm
  • Onion, small, chopped fine- 1
  • Lemon juice, freshly squeezed- 2 tablespoons (you could add more if you want it tangier)
  • Cayenne pepper (you could just skip it if you do not have some at hand)- ½ teaspoon
  • Sambhar Masala-2 teaspoons
  • Salt- ½ teaspoon or to taste
  • Oil-1 tablespoon + ½ teaspoon

Instructions

  1. Mix well lemon juice, cayenne pepper, salt and sambhar masala in a deep bowl and add the halved Brussels sprouts to this marinade. Cover and set aside for 30 minutes
  2. Heat ½ teaspoon oil in a heavy bottomed pan, add chopped onion and stir until it is translucent, then add the marinated sprouts making sure save the marinade for later
  3. Mix well and cook for 2-3 minutes then transfer to a foil lined baking tray, pour the saved marinade all over the sprouts uniformly followed by 1 tablespoon oil and grill at 180 degrees for 20 minutes or until nice and crispy. Serve hot

Notes

Calories (per serving/per drumstick)- 150 Nutrition- Vitamins B1/B6/C/K, Manganese, Folate, Dietary fiber, Potassium, Phosphorous, Omega-3 fatty acids It did wonders for your-Cholesterol/ Antioxidant/Inflammation/Heart diseases/ Gut/ Obesity This is “My 8 pm Meal”

https://onewholesomemeal.com/grilled-spicy-brussels-sprouts/

[kkstarratings]

 

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

Raw Banana Cutlets With Raisins

Cutlets
Raw Banana Cutlets

And my obsession with cutlets (a.k.a tikkis) continues.

I mean what else does one do? It is quite a balancing act to feed two kids who have very varied tastes when it comes to food. Of course, this does not hold good for junk food of any kind, shape or color! And like this was not hard already, how about doing for three meals a day! If you have kids you know the war that ensues at mealtimes, right?

But I think I have finally found a saving dish. At my home, tikkis never disappoint! One can control the spice quotient without compromising on the taste and camouflage as many veggies as you like within it. Thus making them a complete meal. The other benefits being, the kids feed themselves with minimal mess! Now, isn’t that a blessing? While I make these cutlets, I always hide some raisins or sultanas inside and make it into an edible “treasure hunt” for the kids. Not sure how much they enjoy it though, but it definitely keeps them guessing.

This time it’s the turn of the raw bananas to get mashed into yummy cutlets. Another easy-peasy recipe for you. Let me know how the kids enjoyed this “treasure hunt”!

 

Cutlets

 

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Raw Banana Cutlets

Ingredients

  • Raw banana, medium-sized- 3 (approximately 200gms)
  • Big Potato, boiled and mashed- 1
  • Small onion, chopped fine- 1 (optional)
  • Freshly grated coconut- 2 tablespoons (pre-packed desiccated coconut can be used too)
  • Coriander leaves, chopped fine- 2 tablespoons
  • Green chili chopped fine-1 (optional)
  • Turmeric powder-1/4 teaspoon
  • Amchoor (raw mango powder)- 1 teaspoon
  • Coriander powder-1/2 teaspoon
  • Garam Masala-1 teaspoon
  • Ajwain (caraway seeds)-1/2 teaspoon
  • Cumin seeds- ¼ teaspoon
  • Curry leaves- 6-8
  • Ginger-garlic paste- 1 teaspoon
  • Raisins/Sultanas- 10
  • Salt-1 teaspoon or to taste
  • Oil-2 tablespoons for shallow frying

Instructions

  1. Cut the banana into half (with skin on) and boil in hot water, covered for approximately ten minutes. Drain the water, peel the skin and discard. Once the banana comes to room temperature, mash it well and keep aside
  2. In a wide heavy-bottomed pan add oil, then add cumin seeds and curry leaves when the oil is hot. Once the seeds start to splatter, add ginger-garlic paste, stir well for a minute and add the mashed banana and potato followed by all the powdered masalas, caraway seeds, onion, coconut, green chili and coriander and mix well for another 5 minutes on low heat
  3. Turn off the heat and add salt and raisins and give it one final mix
  4. Once the mixture has cooled down, shape it into desired shape and shallow fry until golden brown

Notes

Calories (per cutlet)- 45 Nutrition- Fiber, Vitamin C, Potassium, Manganese, Vitamin B6, Carbohydrate It does wonders for your-Energy/Gut/Immunity/Sleep/Nerve and Liver function This is “My 1pm/3pm Meal

https://onewholesomemeal.com/raw-banana-cutlets/

[kkstarratings]

Categories
Dinner | 8pm Meal Lunch | 1pm Meal

Corn and Spinach in Coconut, Tomato Herb Sauce

Corn
Corn and Spinach in Coconut, Tomato Herb Sauce

I had no idea that it is #worldveganday today. However, like so so many weird coincidences happen in my life, I decided to make this vegan corn and spinach mix vegetable on the same day!

My inspiration for this spinach and corn dish was from the traditional Methi Malai Matar. This curry is basically fresh fenugreek leaves cooked with green peas in a creamy white sauce. So here is what I did. I swapped fenugreek with baby spinach, added fresh sweet corn and peas. I cooked it in a tomato and coconut milk sauce – the coconut milk was the perfect substitute for creamy white sauce. Next to this gravy, I added a generous dose of garlic and garnished it with basil, and oregano.

And guess what we paired it with for lunch? Hot wholewheat parathas stuffed with sattu or toasted gram flour. This is a perfect comfort meal for nippy afternoons. The kids devoured it and I have the perfect recipe for world vegan day too. Doesn’t it feel good when things just fall into place sometimes, making all the hard work worthwhile?

Here is a quick 15-minute recipe once again for you from yours truly. Scroll down for the full recipe.

Corn

 

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Spinach-Corn in Coconut-Tomato Herb Sauce

Ingredients

  • Baby spinach or normal spinach- 250 gm
  • Fresh sweet corn-1/2 cup
  • Frozen or fresh green peas-1/2 cup
  • Garlic, minced- 4 pods
  • Tomato, chopped fine-1
  • Coconut milk/cream or whipping cream-100 ml
  • Dried Basil - ¼ teaspoon (or you could use a few leaves of freshly chopped fresh basil)
  • Oregano- ¼ teaspoon
  • Salt-1 teaspoon or to taste
  • Oil-1 tablespoon

Instructions

  1. In a heavy bottomed pan heat oil and once hot, add garlic and herbs and stir for half a minute until the herbs start to release their fragrance
  2. Add tomatoes and on medium-high heat stir until they are soft and mushy
  3. Stir in the spinach, corn and peas and mix well. If using normal spinach you would need to blanch it until soft, drain and then add the blanched leaves into the mixture. Cover, reduce the heat to medium and cook until all the veggies are soft.
  4. Uncover and stir in the cream, salt and give it a final mix before letting it simmer for another 5 minutes. Add a few tablespoons of hot water if the mixture seems too thick and adjust the salt
  5. Turn off the heat and serve hot with a side of rice, roti or parathas

Notes

Calories (per serving)- 150 Nutrition- Fiber/Vitamin A, C, E, B1, B3, B5, B6, Calcium, Magnesium, Phosphorous, Iron, Protein It does wonders for your-Muscles/Hair/Quality of sleep/Immunity/Anemia/Bones/Gut This is “My 1pm/8pm Meal

https://onewholesomemeal.com/spinach-corn-in-coconut-tomato-herb-sauce/

[kkstarratings]

Categories
Afternoon Snack | 3pm Meal Dinner | 8pm Meal

Roasted Jalapeño Poppers

Jalapeño Poppers
Roasted Jalapeño Poppers

The best kinds of recipes are born in times of desperation, don’t you agree? These little jalapeño poppers were born on one such day.

When there are barely any ingredients in the refrigerator and yet growling bellies need to be stuffed, one can begin to get very creative. After all, necessity is the mother of all invention – to satiate my hunger was the necessity and these roasted jalapeño poppers were my creative invention.

I threw in pretty much everything that I had in the fridge – eggs, feta cheese (Mexican cheese works well too), baby corn, onions, tomatoes, and even raisins. Boy oh boy were the results impressive! The jalapeños are stuffed with veggies and a lot of cheese. You are free to experiment with the veggies and cheese. This is another proof that yummy meals do not have to be tedious and indulgent always. Please note that you will need an oven for this preparation.

The poppers make for a great snack. Furthermore, I am quite confident a wine connoisseur might even appreciate these as nibbles with his Merlot. Try it at your next dinner party. Let me know how your guests liked it in the comments section below. Scroll down for the full recipe.

 

Jalapeño Poppers

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Roasted Jalapeño Poppers

Ingredients

  • Jalapeno peppers, sectioned vertically- 10 (wear gloves while handling jalapenos to avoid stinging)
  • Eggs, medium sized- 2
  • Baby corn, chopped coarsely- 6
  • Onions, medium sized, chopped fine-1
  • Tomato, medium sized, chopped fine-1
  • Raisins or sultanas - 2 teaspoons
  • Feta cheese, crumbled- 3 tablespoons or as required
  • Salt-1 teaspoon (adjust to taste as Feta is a salty cheese)
  • Oil-2.5 tablespoons

Instructions

  1. Preheat your oven to 200 degrees centigrade; line a baking dish with foil and keep aside
  2. Heat 1-tablespoon oil in a heavy bottomed pan. Turn the heat to medium-high and add onions
  3. Stir until the onions are translucent and add tomatoes
  4. Stir for another minute and break the eggs into the pan stirring continuously like making scrambled eggs
  5. Add baby corn, reduce the heat to medium-low, cover and cook until the baby corn is 80% done
  6. Add salt and mix well
  7. Turn off the heat and keep aside
  8. With a brush smear some oil both on the inside and outside of the peppers. This helps in even grilling
  9. Spoon in the prepared mixture into the peppers, top with crumbled feta and grill at 200 degrees for around 20 minutes or until the edges of the jalapenos start to soften

Notes

Calories (per serving)- 60 Nutrition- Fiber/ Vitamins A, B1, B2, B3, B6, C, K It does wonders for your- Gut/Headaches/Arthritis/Sinus Infection This is “My 3pm/8pm Meal”

https://onewholesomemeal.com/roasted-jalapeno-poppers/

[kkstarratings]

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

Kimchi Besan Cheelas | Kimchi Flavoured Vegan Omlette

Kimchi Besan Cheelas
Kimchi Besan Cheelas | Kimchi Flavored Vegan Omelette

What does an Indian do when she has had an overdose of Indian food but misses home none the less? An Asian twist to the rescue! She makes kimchi besan cheelas (vegan omelette) and devours them.

This is a super easy fusion between the Indian cheela and the Korean kimchi pancake. They are both individually so delicious possessing very unique tastes to the countries they originate in. However, there is a similarity that helps fuse them together. I am surprised it took me so long to try it!

The kimchi besan cheelas is a simple recipe and they are a complete meal. I added some peas to the batter and topped with toasted coconut flakes before serving it. One small tip, courtesy my sweet Korean friend – the older the kimchi is the better and tangier flavor it will give the pancake. I do not make my kimchi at home, so I let the store-bought kimchi sit in my fridge for a month (that is all I could persevere).

These are perfect as an afternoon snack or a lunch box meal for the kids. And yes, they taste delicious with a hot cup of masala chai. Scroll down for the full recipe.WholesomeMeal

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Kimchi Flavoured Vegan Omlette (Kimchi Besan Cheela)

Ingredients

  • Besan (chickpea/gram) flour- 1 cup
  • Onion, chopped fine-1 small
  • Green peas-2 tablespoons
  • Green chilies, chopped fine-2 (optional)
  • Coriander, chopped fine- 1.5 tablespoons
  • Kimchi, chopped to small pieces- 3 tablespoons or to taste
  • Caraway(ajwain) seeds- 1/4 teaspoon
  • Salt-1.5 teaspoons or to taste; based on how salty the kimchi is you would need to adjust the salt added
  • Toasted coconut flakes as topping-2 tablespoons
  • Water-1.5 cups; squeeze the water from the kimchi and use it for making the batter too
  • Oil-4 tablespoons for shallow frying

Instructions

  1. In a deep bowl, add besan and stirring continuously add water gradually to make a smooth batter
  2. Add the remaining ingredients and mix well
  3. Heat one tablespoon oil in a non-stick pan and swirl the pan to evenly spread the oil
  4. When the oil is hot, reduce heat to low and add 1 tablespoon batter to the pan and using the back of a spoon spread out the batter evenly to make a circle
  5. Increase the heat to medium-high and cook till brown; flip it over, add another tablespoon oil and cook the other side till done
  6. Serve hot topped with toasted coconut flakes and a side of dates-tamarind chutney or ketchup

Notes

Calories (per serving)- 145 Nutrition- Protein/Iron/Magnesium/Potassium/Vitamin B-6 It does wonders for your- Muscles/Sleep/Nerves/Anemia This is “My 1pm/3 pm Meal”

https://onewholesomemeal.com/kimchi-flavoured-vegan-omlette-kimchi-besan-cheelas/

[kkstarratings]

 

 

Categories
Dinner | 8pm Meal Lunch | 1pm Meal

Black Chickpeas Curry | Toori Chana Sabzi

Black Chickpeas Curry
Angles Luffas Black Chickpeas Curry

With summer coming to an end, I am enjoying the last of the angled luffas (or as known in some parts of India toorai or jheenga). And today I am excited to share with you my favorite preparation with this vegetable, the black chickpeas curry.

Isn’t it amazing how nature’s produce is in sync with the body needs each season? Summer produce is all about vegetables high in water to keep the body hydrated. The winter veggies are slightly warming with lower water content.  While on the other hand, the autumnal produce is a gentle transition from summer to winter. The angled luffa is an excellent example of a summer vegetable with high water content.

This black chickpeas curry tempered with garlic and panchforan with a dash of onions and chilies makes for a perfect quick fix and light meal. Its slight sweetness makes it a favorite with kids too. The black chickpeas are packed with protein and other nutrients which is an added advantage. You can eat this curry with warm phulkas or even with rice. I hope you like this traditional Bihari dish.

Try it for yourself and let me know how you liked it. Scroll down for the full recipe.

 

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Angled Luffa-Black Chickpeas Curry (Toorai-Chana sabzi)

Ingredients

  • Angled luffa (toorai/jhinga), skin peeled and cubed- 2 cups
  • Medium-sized onions, sliced fine- 2
  • Garlic, chopped fine- 4
  • Black chickpeas (soaked overnight)- ½ cup
  • Dried red chilies (optional)- 2
  • Panchforan- 1 teaspoon
  • Turmeric powder-1/2 teaspoon
  • Salt-1.5 teaspoons or to taste
  • Oil-1 tablespoons

Instructions

  1. Heat oil in a pressure cooker and add panchforan. Once the seeds start to splutter, add garlic and sauté for a minute on medium heat until fragrant
  2. Add sliced onions and sauté until translucent, then add the chickpeas with turmeric powder and salt and sauté for another minute
  3. Add the cubed angled luffa , mix well and put the pressure cooker lid on (no need to add water as this veggie releases a great amount of water anyway as it cooks) and increase the flame to high. Please see here for the right technique to use a pressure cooker safely (http://www.wikihow.com/Use-a-Pressure-Cooker)
  4. Once the pressure sets in (marked by a whistling sound of the cooker), reduce the flame to medium and let it cook for 10 minutes
  5. After 10 minutes, turn off the heat and wait for all the steam to release completely before opening the lid
  6. Turn on the heat and cook on medium-high heat stirring intermittently till most of the water evaporates and a semi-solid consistency is achieved.

Notes

Calories (per serving)- 100
Nutrition- Vitamin A/ Vitamin C/Vitamin B Complex/Iron/Magnesium/Copper/Fiber/Protein
It does wonders for your- Eyes/Skin/Type 2 Diabetes/Arthritis/Heart/Anemia/Muscles
This is “My 1pm/ 8pm Meal”

https://onewholesomemeal.com/black-chickpeas-curry-toorai-chana-sabzi/

[kkstarratings]