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

Broccoli Curry in Roasted Tomato Gravy

Broccoli Curry
Broccoli Curry in Roasted Tomato Gravy

Do you like Broccoli? Well, I don’t! Growing up in India, I had never tasted cauliflower’s green cousin. There is no broccoli curry one grows up eating. And to be honest, if it was not for innumerable health benefits of broccoli I would happily keep our relationship extremely platonic.

But I like a good challenge and what better challenge than making yourself like (and eat) something you almost detest. So, I decided to give our “videshi” broccoli a “desi” twist with this roasted tomatoes and panch foran based broccoli curry and it changed everything! The smoked tanginess of roasted tomatoes is just the thing to balance the blandness of broccoli and the panch foran tempering just gives it another dimension.

The fussy eaters loved it too 😉  ! But you know what’s the best part? This broccoli curry was cooked with just two teaspoonfuls of oil. Try it for yourself and you are sure to convert from a “brocc-hater” to a “brocc-eater”…OK! Sorry about that terrible joke. But trust me, my recipes aren’t as bad as my jokes. Do give them a chance 🙂 Scroll down for the detailed recipe.

You may also like my recipe for Zucchini Broccoli Burgers. Definitely check it out and let me know which broccoli recipe is your favorite in the comments below.

 

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Broccoli-Tomato Curry

Ingredients

  • Broccoli- 250gm
  • Medium sized tomatoes- 2
  • Medium sized potato (cubed)- 1
  • Garlic- 8 pods finely chopped
  • Panchforan- 2 teaspoons
  • Salt-1.5 teaspoons
  • Green chilli- 2
  • Turmeric- 1/2 teaspoon
  • Oil- 2 teaspoons

Instructions

  1. Blanch the broccoli with half teaspoon salt and strain
  2. Dry roast the tomatoes in the oven (at 180 degrees for 20 minutes) or on stove top in an iron skillet. Cool and make a paste in a blender
  3. Heat oil in a wok, add panchforan till it starts to splutter, add garlic and sauté until fragrant
  4. Add tomato paste, turmeric and salt and sauté for 2-3 minutes
  5. Add potatoes and cook until soft
  6. Add blanched broccoli, green chilies, salt and half cup water and mix well. Cover and cook on medium heat for ten minutes
  7. Serve hot with steamed basmati rice.

Notes

Calories (per portion)- 125
Nutrition-Protein punch/Fiber/Iron/Folate/Vitamin C
It does wonders for your- Immunity/Muscles/Gut/Eyes/Heart/Cholesterol levels
This is “My 8 pm Meal”

https://onewholesomemeal.com/broccoli-curry-roasted-tomato/

[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
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]