Usal Pav Healthy Treat for the Tastebuds and Soul....

Usal Pav Healthy Treat for the Tastebuds and Soul....

Usal is a traditional Maharashtrian dish made with sprouted mixed beans and is served with Pav. I have made this dish using very less oil.

For the Usal
Ingredients
1 cup sprouted Beans
1 medium size Onion finely chopped
1 big size Tomato chopped
1/2 tsp Turmeric powder
1 tsp Goda Masala powder
Rock Salt to taste
1/4 cup Masala paste
Few Curry Leaves
1/4 tsp Cumin seeds
1/4 tsp Oil
Few Coriander leaves for garnishing
1 Lime cut into pieces

Method
Take a pressure cooker, add all the above ingredients, add 1 1/2 cups of water, pressure cook and give 4 whistles. Let the pressure release, then open the cooker. Take a small pan. Add oil, let it heat. Add the cumin seeds and curry leaves. Let the cumin seeds splatter. Add the seasoning to the usal. Let it simmer on a low heat till the water reduces. Garnish it with coriander leaves. Serve the Usal with Pav, chopped onions and lime.

For the Masala paste
Ingredients
1 small size Onion sliced
2 tbsp fresh Coconut grated
3 Garlic cloves
1 small piece Ginger
1 Dry Red Chilli
1/2 tsp Fennel seeds
1/2 tsp Coriander seeds
1/2 tsp Cumin seeds
Rock Salt to taste
1/4 tsp Oil

Method
Take a pan, add oil. Let it heat. Add onion,sauté the onion on a low flame. As the oil is very less, it may tend to burn, add 1 tbsp oil, add ginger, garlic, red chilli, fennel seeds, coriander seeds, cumin seeds and stir fry for 2 minute. Remove it from the pan and keep it aside. In the same pan add the coconut and stir fry the coconut for 2 minutes till brown. Oil is not required stall as the coconut releases it's oil. Add all the roasted masala and salt in the grinder to make a paste. Add little water when required while grinding.

Goda Masala
Ingredients
1/4 cup Coriander seeds
2 tbsp Cumin seeds
2 tbsp Caraway seeds
1/2 tbsp a Stone flower
4 Dry Red Chilli
1/4 tsp Asafoetida
2 sticks of Cinnamon
2 Cloves
1 Black Cardomon
2 Green Cardomon
1 tsp Turmeric powder
Salt to taste
1/4 cup Dry Coconut grated
4 tsp Sesame seeds
1/4 tsp Oil

Method
Dry roast the coconut and the sesame seeds till brown on a low flame. Keep it aside. Add oil in the same pan. Add the oil. Let it heat. Add the red Chilles, coriander seeds, cumin seeds, caraway seeds, stone flower, pepper corn, cinnamon sticks, cloves and black and green cardomon. Roast it on a low flame till a aroma of the spices spread in the kitchen. Take off the gas, mix the sesame seeds, coconut, turmeric powder, asafoetida and salt with the spices. Let it cool. Grind in to a fine powder. Store it in a air tight container in a dry cool place.

Muglai Paratha with Aloor Tarkari Healthy Treat for the Taste buds and Soul

Muglai Paratha with Aloor Tarkari Healthy Treat for the Taste buds and Soul
This is one of the dish Prabasi Bengalis (Bengalis living out of Bengal) waits for the Durga Puja celebration.  The Mugali Paratha is a Mugal cuisine from Bangladesh and now a very popular street food of Bengal. Mugali Paratha is made using All purpose flour dough and stuffed with keema, eggs, onion, chilli and pepper. The dough is rolled and then places on a hot skillet. Keema stuffing in added in the centre. An egg is broken on the stuffing, mixed with the stuffing and the dough is folded like an envelop. It is shallow fried in oil. It is served with salad and Potato Bhaji. Here I have made Mugali Paratha in a healthy way using very less oil.

For the Stuffing
Ingredients
250 grams Kheema ( Soya Granules, Chicken Or Mutton Keema) I have used Chicken Keema
2 Egg Whites
1 Onion finely chopped
1 to 2 Green Chilles Chopped
1 /2 tsp Garlic and Ginger grated
Rock Salt to taste
1/2 tsp Pepper powder
1/4 tsp Oil

Method
Take a wok. Add oil, add the onion. On a low flame sauté the onion till it changes its colour, add the ginger and garlic grated. Since the oil is very less, it may get burn so add a tbsp of water. Sauté it for a minute. Add the Keema, chopped chillies , salt and  Pepper. Cover and cook till the water for the Kheema has dried up. Cool the stuffing down. Add the egg whites. Mix and keep it aside.
If using Soya granules, then boil the granules with salt. Squeeze the granules out from the water. Then follow the same process.

For the Dough
Ingredients
2 cups Whole wheat Flour
1 Egg White ( optional)

Method
Knead the flour well with water and egg white to make a smooth semi hard dough. Keep it cover for 15 minutes.

To make the Paratha
Ingredients
Dough
Stuffing
Oil spray ( fill the spray with half oil and half water)
1 tsp Oil

Method
Take a big  lemon size portion of the dough. Apply little oil on the rolling pin and board. Roll the dough out the size of the rolling board. Add 2 tbsp of the stuffing. Fold the dough from all the four sides like an envelop. Take a non stick skillet. Place the paratha on the skillet. Cook the paratha on a low flame. Press the paratha from all the sides to cook evenly. In between spray with the oil spray. Cook from both the sides. Cut into pieces and serve hot with aloo Tarkari and salad. Repeat the process with the remaining stuffing and dough.

P.S. Oil spray bottle filled with half oil and half water helps in less consumption of oil at the same time gives an oily effect.
To avoid consumption of more salt, no salt is add to the flour, as the stuffing has salt in it.

Aloor Tarkari ( Potato Bhaji)
Ingredients
2 big Potatoes cut into big cubes
2 Tomatoes grated
1/2 tsp Ginger Paste
1/4 tsp Garlic paste
1/4 tsp Chilli paste
4 tbsp beaten Curd
Rock Salt to taste
1/2 tsp Cumin powder
1/2 tsp Coriander powder
1/2 tsp Garam masala powder
1/2 tsp Turmeric powder
1/2 tsp Cumin seeds
1 Bay leaf
Pinch of Asafoetida
1/2 tsp Melted Ghee

Method
Take a wok, add 1/4 tsp ghee, add cumin seeds, bay leaf and asafoetida. Sauté for 30 seconds. Add the ginger, garlic, chilli paste and 1 tbsp of water. Sauté it for a minute or 2. Add the grated  tomato. Add salt, turmeric powder, coriander powder, cumin powder and garam masala. Stir it, cover and cook for 2 minutes. Add the curd. Cover and cook for 3 to 4 minutes, stirring it occasionally. Add 1/2 cup water and cook on a low flame till the potatoes are cooked. Add the remaining ghee and sprinkle garam masala powder from top.

Healthy Easy Arabic Chicken

Healthy Easy Arabic Chicken
This chicken is cooked in a healthy way with very less amount of oil used ...

Ingredients
1 kg Chicken pieces
1 Onion sliced
1 Tomato chopped
1/2 tsp Ginger paste
1 tsp Garlic paste
2 cups of beaten Curd made from skimmed Milk
Rock Salt to taste
1/2 tsp Pepper powder
1 tbsp Arabic Spices powder
1/2 tsp Roasted Sesame seeds
1/2 tsp Olive Oil

Method
Take oil in a wok and heat it, add onion and stir fry until light brown in colour, add in ginger and garlic paste. Cook for a minute. Add chicken and cook until it changes its colour, add the chopped tomato and the beaten curd. Add the salt,pepper powder and Arabic masala powder. Cover and cook until meat is tender and the gravy has dried up as it is a semi dry dish. Sprinkle roasted sesame seeds and serve hot.

Arabic Spice Powder
Ingredients
2 tbsp Peppercorns
2 big sticks of Cinnamon
1 tbsp Cloves
1/2 tbsp Cardomon seeds
6 Red Dry Chillies
1 small Nutmeg
1/4 cup Coriander seeds
1/4 cup Cumin seeds
1/2 tbsp Turmeric powder

Method
Blend the above ingredients together in a blender and make it into a powder

Mujaddara Arabic Lentil Rice with Brown Onions served with Laban

Mujaddara is a Arabic Lentil Rice very similar to our Indian Masoor Palau and it is served with Laban again very similar to Indian Raita. I have used very less oil and cooked this in a cooker, but this can be cooked in a pot.
Mujaddara  Arabic Lentil Rice with Brown Onions
Ingredients
1 cup Brown Lentil
1 cup Basmati Rice
2 Big Size Onions sliced
4 Garlic Cloves minced
1 stick Cinnamon
1 Green Cardomon
2 Cloves
1/2 tsp Cumin seeds
1 tsp Cumin powder
1/2 tsp Pepper powder
Rock salt to taste
1/2 tsp Olive Oil
Olive oil spray

Method
Take the Rice and the Lentil separately wash it and soak it for 30 minutes. Take a cooker add 1 1/2 cup water,  the lentil and some salt to taste and give just 2 whistles. The lentil should cook at the same time should not be mashy. After the pressure releases remove the lentils and drain the water out.
Keep it aside. Take the same pressure cooker, add 1/2 tsp oil, heat it up. Add the cumin seeds, cloves, cardomon and cinnamon. Let it crackle. Add the garlic and 1/4 of the sliced onions. Sauté it till the onions changes it's colour. Remove the water from the rice. Add the rice in the cooker. Stir the rice for 2 minutes, add 2 cups of water, salt to taste, cumin powder and pepper powder, close the lid and give just one whistle. Let the pressure release, open the cooker and add the cooked lentils. Very gently mix the rice with the lentil. Now just cover and cook till the rice is done. Now take the remaining onions, and spread them on a oil sprayed baking tin. Spray oil on the onions too. In a pre heated oven at 200 degrees Celsius brown the sliced onions for 10 minutes. Take it out from the oven and stir the onions once, put it back in the oven for another 10 minutes.. Repeat the process till golden brown in colour.
OR
Take a non stick pan, spray the oil and sauté the onions on a low flame until brown in colour, if required then spray oil once more in between the process.
Put the Mujaddara into a serving dish and spread the brown onions on the top. Serve with Yogurt Cucumber Salad called Laban.

Cucumber Laban
Ingredients
2 cups Curd made from skimmed Milk
2 cups Cucumber Grated
1 Garlic cloves grated
1/4 tsp Lime juice
1/4 tsp Pepper powder
Rock Salt to taste
1/2 tsp Dried Mint

Method
Take a mixing bowl, add curd, salt, pepper powder and lime juice. Whisk the curd well. Add the cucumber and garlic and whisk it again. Add the dried mint from top and serve it with the Rice.

Vegetable Chops a Healthy Treat for your Taste Buds and Soul...

Vegetable Chops a Healthy Treat for your Taste Buds and Soul...
Few days remaining for Durga Puja celebration. In Bengal and other parts of the country Durga Puja is celebrated by Bengalis in a huge scale. Debi Puja and Pet Puja that is Prayer to the Goddess and Offering to the stomach goes hand in hand... Some people fast but many like me wait to eat, specially   the Prabasi Bengalis. People go Pandal hoping to pray to the Goddess and there after celebrate the festival by eating in the Pandals. There are food stalls put up in the Pandals. Morning people eat the Prasad in the Pandals like Khichadi, Labra, Payesh, Chutney and in the evening dishes like Muglai Paratha with Kosha Mangsho, Luchi Aloordum, Kosha Chicken, Mach Bhat, Mochar Chop, Vegetable Chop, Mutton Cutlet, Fish Fry, Mutton Biriyani, Rasogulla, Misthi Dai, Jhal Muri, Tele Bhaja are sold in the Pandals. This year no Pandal food for me as on Diet, but why deprive my soul of good food...
Made 100 % Healthy Vegetable chops which are not fried but baked.... And it is served with vegetable salad and home made healthy Kasundi.

Ingredients
1 cup grated Beetroot
1 cup grated Carrots
2 grated Boiled Potatoes
1 or 2 chopped Green Chillies
1/2 tsp grated Ginger
1 tbsp Raisins
1/2 tsp broken Cashewnuts or Almonds
Rock Salt to taste
1 tsp Bhaja Masala powder ( 1/2 tsp Cumin seeds, 1/2 Coriander seeds and 1 dry red chillies - Roast it and grind it in a grinder)
1/4 tsp Garam Masala powder
1/4 tsp Cumin seeds
1 Bay leaf
1/2 tsp Melted Ghee
2 tbsp Wheat flour + 1/4 cup or little more Water mix to make a thin batter
Oil spray
1 cup Roti crumbs

Method
For the Roti crumbs, take 6 rotis made without oil and salt.Roast it in a microwave till crisp. Break into pieces. Grind the crisp roti pieces in a grinder to make a fine powder. Keep it aside. This can be stored in the fridge for further use. Take a pan, add ghee in the pan. Let it heat. Add cumin seeds and bay leaves, let the cumin seeds crackle. Add the ginger and sauté for few seconds. Add the beetroot, carrot and the boil potatoes, stir it and cover the pan, cook for 5 minutes on a low flame stirring it occasionally. Add the garam masala, salt, Bhaja masala, raisins and broken cashewnuts or almonds. Mix it and let it cook for 2 to 3 minutes more. The mixture will start to bind together, till then cook the vegetables. Take it off the gas and cook the vegetables. Spray oil on a baking tin. Divided the vegetable mixture into equal lemon size balls, shape the balls  into oval shape.  Take the whole wheat water mix. Take the roti crumbs in a plate, take each oval shape balls and roll it in the crumbs once. Now take each vegetable chop and dip it in the whole wheat thin batter and roll it on the roti crumbs again. Now place the vegetables chop on the baking tin. Spray the oil on the chop ones. Bake the chops for 15 minutes at 200 degrees celcicus for 15 minutes, then turn and bake again for 15 minutes. Check if the vegetables have become brown in colour. If not repeat the process for 5 minutes to 10 minutes till brown in colour. Serve it hot with salad and home Kasundi

Salad
Ingredients
1 Cucumber cut into strips
1 Boil Beetroot cut into strips
1 boiled Carrot cut into strips
1 Tomato cut into half and the seeds removed and cut into strips
1 Onion sliced
Rock Salt to taste
1/4 tsp Pepper powder
1/2 tsp Lime juice

Method
Mix all the above ingredients and serve it with vegetable chops.

Kasundi
Ingredients
1 small Raw Green Mango pieces
3 Green chillies
3 Garlic cloves (optional)
1tbsp Black Mustard seeds
1 tbsp Yellow Mustard seeds
Rock Salt to taste
Pinch of Turmeric Powder
1 tbsp of Mustard Oil

Method
Blend all the ingredients in a blender except for the mustard oil into a paste. Add little water to get a thick paste and blend it again. Now add mustard oil little at a time while blending. Store it into a glass bottle in the fridge. Let it stand for a day. Serve it with Chops, Mughlai, Cutlets....