Lehsuni Green Moong Tadka

Another healthy and protein packed side dish that goes well with both rice and Rotis. This is very simple and easy to make at one shot in a cooker. I prepare this quite often when am bored with the traditional yellow toor dhal. This also appeases your hunger and makes u feel full for long time. This in turn helps you from over eating and restricting you to eat healthy and in correct quantity.

This is a tadka dish, where spicy garlic and red chili sauteed in Ghee is tempered for the final presentation and taste. You can skip this step if in case you want a less spicy dish in order to make it kids friendly.

Serves: 2

Ingredients

1. Whole Green Gram - 3/4 cup
2. Water - 1.5 cups
3. Tomatoes - 2 (chopped)
4. Onions - 1 big (chopped)
5. Cumin - 1 tsp
6. Ginger Garlic Paste - 1 tsp
7. Garam Masala - 1/2 tsp
8. Coriander powder - 3/4 tsp
9. Jeera - 1 tsp
10. Oil - 2 tsp
11. Turmeric - 1/4 tsp
12. Crushed Kasuri Methi - 1 tsp
13. Needed Salt

Tadka Tempering

1. Ghee - 1 tbsp
2. Red Chili Powder - 1/2 tsp
3. Garam Masala - 1/2 tsp
4. Garlic Pods - 6 (chopped as shown in pic)
5. Red Chili - 2

Method

1. Soak Green gram in water for minimum of 4 hours. After soaking, drain the water.

2. Take a pressure pan, add oil and cumin. Once the cumin splutters, add onion and saute well until onion turns transparent.

3. Now add tomatoes and give it a nice mix until it gets mushy. Add ginger garlic paste and saute for a min.

4. Add the soaked and drained green gram, water, salt and all the powders.

5. Pressure cook the contents for 4 whistles on a low medium flame and then switch off .

6. Open the pressure cooker, add crushed kasuri methi and give a nice mix to the well cooked green gram.

7. In a frying pan, heat ghee.Add some chili powder and garam masala.Add chopped garlic, red chili and fry until garlic turns light golden brown.

8. Now add the tadka tempering to the the cooked dal.

9. Serve hot with chapati or Steamed Rice, Pulao anything of your choice.

Sprouted Green Moong and Vegetable salad

A healthy, protein rich nutritious salad that has all the flavours balanced perfectly. This can make a great evening snack or a satisfying breakfast. My mother often makes this and pack it for my lunch. Just love the way she prepares this. 

This also has goodness of all raw vegetables thereby increasing the fiber content. A delectable tasty salad that is absolutely sin free and satiates your hunger instantly keeping you full for long time. I have described in details about how to sprout green gram here. This is an ideal salad for weight loss and people who are trying to build muscles.

Serves:4 small bowls

Ingredients

1. Sprouted green gram-2 cups
2. Onions - 1 medium sized
3. Banglore Tomatoes - 1 big/medium sized
4. Carrot- 1 small/medium sized
5. Capsicum - 1/4 cup (chopped)
6. Cucumber - 1/2 cup (chopped)
7. Baby corn - 4 (sliced round round)
8. Green Chili - 1 finely chopped (optional)
9. Pomegranate pearls - 3 tbsp
10. Red chili powder-1/4 tsp
11. Chat Masala Powder - 1 tsp
12. Cumin powder - 3/4 tsp
13. Lemon Juice - 1 tsp
14. Salt as needed
15. Black salt as needed
16. Coriander for garnishing

                                 

Method

1. Mix all the ingredients mentioned under ingredient list in a mixing bowl,

2. Garnish with some fresh coriander leaves and serve fresh.

Dal Methi Soup - Vendhayakeerai Soup

This is a very healthy and nutritious soup that can be given to lactating mothers and toddlers as well. Fenugreek leaves are known to boost milk production for breastfeeding mothers. This is absolutely kids friendly. I gave this to my son and he simply loved this soup.

Due to the inherent bitter taste that it posses, it is highly good for Diabetic patients. It also lowers cholesterol, increases blood circulation thereby giving a good skin. The advantages are numerous and goes on...:)

Methi/Fenugreek leaves can be used in different forms like for paratha, gravy, Pulao etc. I will soon post more recipes on Methi/Fenugreek.

Ingredients

Serves:3 bowls

Ingredients

1. Fenugreek leaves - 1 cup tightly packed
2. Butter/Oil/Ghee - 1 tbsp
3. Yellow Moong Dal - 3 tbsp
4. Tomato- 1 Big (chopped)
5. Onion - 1 medium size (chopped)
6. Garlic Pods - 3
7. Pepper powder - 1 tsp
8. Salt as per taste

Method

1. Rinse the fenugreek leaves well and strain them.

2. Heat some oil in a pressure pan, add onions and garlic and saute well until it becomes transparent.

3. Add fenugreek leaves, moong dal and tomatoes and saute for about 2 mins on low flame.

4. Add 2 cups of water and pressure cook for 3 whistles.

5. Let the pressure release, allow the contents to cool down and then grind the contents in a mixer. Adjust adding water depending on the consistency required.

6. Heat the ground mixture in a pan with needed salt and pepper.

7. Dal Methi Soup is ready to be consumed hot.

Sauteing

Pressure cook

Notes,Tips & Add-On's

1. I have not ground the the contents in a mixer. Instead, I have just smashed the contents after pressure cook and added water to adjust the consistency.

2. If you are giving it for kids,  grind the contents in a mixer and then give.

Buttered Vegetables in Fresh Cream Dressing

Buttered Vegetables are classic salad recipes which you can find in any buffet spread. The first time when I tried this was at Taj Fishermen Cove.I simply loved it. The veggies were fresh, crunchy and delicately cooked in butter. Salads are never boring if you find your own way of tossing them in your favorite dressing. Here, I have used fresh cream dressing to toss the vegetables in addition to butter and this just tasted yummy. Fresh Cream and butter are source of good fat. Fat is never an unhealthy option. Good fat taken in the right amount helps in absorption of proteins,amino acids and also reduces risk of stroke.

This is highly low in carbohydrates and high in good fat making it ideal for Ketogenic Diet.

Serves:2

Ingredients

1. Unsalted Butter - 2 tbsp
2. Mixed Italian Herb Seasoning - 2 tsp
3. Pepper - 1.5 tsp
4. Fresh Cream - 2 tbsp
5. Water - 1/4 cup
6. Sugar - 1/2 tsp
7. Needed Salt

Veggies Used

• Red Bell Pepper - 1/3 cup(cubed)
• Yellow Bell Pepper - 1/3 cup (cubed)
• French Beans - 4 (cut in 1 inch length)
• Baby corn - 4 (cut lengthwise)
• cauliflower - 6 florets
• Onion - 1 (sliced thinly)

Vegetables sauteed in butter

Method

1. Rinse all the vegetables nicely. Soak cauliflower in hot water with a tsp of rock salt for 15 mins. If there are any worms inside the cauliflower, it will come out in this process. After 15 mins, rinse and strain the cauliflower once again.

2. Heat butter in a non stick pan, add all the veggies and saute well on a medium-low flame.Add needed salt,sugar and saute well until onions turn transparent.

3. Add water to the above pan and cover the lid. Allow the vegetables to be steamed on low flame. Ensure the vegetables are not overcooked and they are just cooked 90 percent.

4. After the veggies have cooked, add the fresh cream, mixed herb seasoning and pepper. Give a gentle mix. 

5. Serve the salad warm with sprinkled pepper/ seasoning of your choice.

Cauliflower Soup With Caramelized Onions and Roasted Walnuts

Did you know that a boiled and smashed cauliflower can be a very good vegan substitute to a cheese?? Oh yes, I once tried this cauliflower soup and gave it to my sister and immediately she asked me have you added cheese to it?? it looks so cheesy and creamy..:) Now doesn't that sound interesting. Highly healthy and a low carb vegetable can easily be made to replace a cheese. This soup is again another dish to my low-carb series. This is extremely creamy, tastes great and also low in calories. Satiates your hunger and keeps you full in just 2 bowls. What more do you need for an ideal weight loss. Go ahead and try the soup right away which is so simple, comforting and tasty. This is also kid's friendly and can be given to toddlers above 1 year.

serves:2

Ingredients

1. cauliflower florets - 1 cup
2. Onion-1 (thinly sliced)
3. sugar - 1 tsp
4. salt - 1 tsp
5. Walnuts - 1 tbsp
6. Olive Oil - 1 tbsp
7. Garlic pods - 4
8. Salt and pepper to taste
9. Water - 2 cups + 1 cup

Sauteing of cauliflower and garlic in Olive Oil

                           

Caramelised Onions and Roasted Walnuts

Method

1. soak cauliflower in water for 2 mins. If there are any worms, it would come out. Wash the cauliflower once again.

2. Saute the florets with garlic pods in olive oil for 2 mins in a pan or cooker.

3. Pressure cook for 3 whistles with 2 cups of water. Allow the contents to cool down.

4. Strain the contents and blend them at high speed in a mixer.

5. Transfer the puree to a pan. Add 1 cup of water if required depending on the consistency required for a creamy texture.

6. Add the required amount of salt and pepper and simmer the soup for 5 mins.

Seasoning

• Heat olive oil in a pan, add onions and walnuts and roast them on low flame. Add a tsp of sugar and tsp of salt.
• Keep stirring occasionally until the onions shrink and turn in golden brown color as shown in the picture.

Serving suggestion

Add the soup to a bowl, top it with some caramelized onions and walnuts. Serve hot with toasted breads and it tastes just yummmmm. :)

Roasted Red Pumpkin Soup

Red pumpkin is not all that common ingredient in our kitchen. I have not been used t eating this as neither my mom nor my MIL cook red pumpkins. I happened to see the roasted pumpkin soup on TASTY and decided to try it. Luckily, my SIL had bought some fresh organic home grown red pumpkin from her hometown which prompted me to try it right away.

This a very comforting soup especially in winters. It is kids friendly and can be easily given to toddlers above 12 months. This has a mild sweet taste very similar to carrots. Filled with Carotenoid and antioxidants, this a great power booster with high fiber and low calories. Now, doesn't that sound too interesting!!!!

Some of the summarized advantages of Red Pumpkin Soup

• High Fiber and hence satiates appetite quickly and for long hours keeping you full
• Extremely low in calories, hence a sin free indulgence and aids very good weight loss
• Rich in antioxidants and carotenoid
• Overall a power packed,comforting,easy to make and a tasty soup.

Ingredients

1. Red Pumpkin - 2 cups (chopped into cubes as shown in pic)
2. Water - 2 cups + 1 cup
3. Garlic pods - 4
4. Olive oil - 2 tbsp
5. Mixed Italian herbs seasoning - 2 tsp
6. Salt and Pepper as required

Method

1. Saute Red pumpkin and garlic in olive oil for 2 mins under medium low flame for the raw flavor of pumpkin to go off.

2. Pressure cook with 2 cups of water for 3 whistles.

3. Open after the pressure subsides and allow the contents to cool.

4. Grind the contents to smooth puree in a blender.

5. Transfer the puree to a pan, add 1 more cup of water and adjust water content if required depending on the consistency of the soup required. Do not add too much water that it becomes watery.

6. Add needed salt and pepper as per taste.

7. sprinkle some mixed Italian herbs and serve hot with toasted bread slices.

Paneer Burji Stuffed Peppers - High Protein Pockets

Stuffed peppers is a universally made dish and loved by all. Different countries use different stuffings to make the stuffed peppers. You can stuff rice, cooked rajma or chickpea, quinoa to millets, the variations are innumerable.Cooking is all about creativity and experimentation. So, I decided to make my version of Stuffed peppers with Paneer Burji, This is a protein packed. low carb and a delicious recipe which I consume without having to worry about my weight gain. Let's look into the preparations. I have used Red and yellow peppers as they have a mild sweet taste compared to Green ones which are slightly bitter. You can even use green peppers, but make sure you cook them completely to avoid the bitter taste.

Paneer Burji

Serves:3

Ingredients

1. Paneer Burji - 2 cups (Check detailed recipe here)
2. Red Bell pepper - 1 
3. Yellow pepper - 1 
4. Olive Oil - 2 tbsp for roasting
5. Needed salt

                            

Stuffed bell peppers roasted on all sides

                            

Method

1. Cut the bell peppers on the top and deseed the peppers as shown in the pic.

2. Stuff the pepper with paneer burji.

3. Heat a non stick pan, add oil and some salt.

4. Place the stuffed peppers on the pan and roast on all sides. Make sure you roast them by covering the lid of the pan. I have not covered for photography purpose.

5. Roast on all sides with covered lid so that the peppers are nicely roasted, cooked and the skin shrinks as shown in the picture. The entire process will take about 15 mins.

6. Once roasted on all sides, remove from pan and serve hot as shown in the picture.

Paneer Burji - Scrambled Paneer

There is a myth among so many folks that consuming paneer can lead to weight gain which is totally false. Paneer is a major source of protein especially for vegetarians. This is a dish one must definitely include when they are on a weight loss mode. This is also good for bones strength. This is a super food that is not only tasty, but also has various health benefits. This makes you feel sumptuous and satiated quickly and is also a treat to taste buds. These are some of the sin free and guilt free indulgence that leaves you stress free while on a weight loss mode. This is easily a vegetarian substitute for scrambled egg or what is called Egg Bhurji. You can make this and stuff inside sandwich or stuff inside chapati and make paneer chapati rolls. Options are plenty with this recipe. I had made Paneer Burji Stuffed Peppers for a dinner. Check out that recipe as well:)

Serves:3

Ingredients

1. Paneer/cottage cheese - 250 gms (Grated)
2. Tomato - 2 (chopped)
3. Onion - 2 big (chopped)
4. Cumin seeds - 2 tsp
5. Oil - 1 tbsp
6. Green Chili - 1 (finely chopped)
7. Ginger garlic paste - 2 tsp
8. Coriander leaves - (chopped) fistful for garnishing
9. Turmeric powder - 1 tsp
10. Garama masala powder - 1 tsp
11. Coriander powder - 1 tsp
12. Chat Masala - 1 tsp
13. Kashmiri red chili powder - 1 tsp
14. Needed salt

                          

                          

Method

1. Heat a pan and add oil and cumin seeds. Once cumin seeds crackle, add green chili and chopped onions and ginger garlic paste. Saute well until onions turn translucent.

2. Add tomatoes and all other powders and saute well on a low-medium flame.

3. Cover the lid and cook for 5 mins until the tomatoes are cooked well and mushy.

4. Add grated paneer to the above along with needed salt and give a nice mix.

5. Add chopped coriander for a final garnish.

6. Hot Paneer Burji is now ready to be eaten with your favorite rolls, sandwich, chapati or anything of your choice:):)

Green Moong Dal and Oats Adai

Never knew a dish which is too good for health can even be tasty until I had this. This is an amazing low carb recipe which satiates your hunger and keeps you full for long hours. Highly rich in proteins and fiber, this aids in weight loss amazingly.There are innumerable benefits of green moong which you can check here. I generally make this for dinner as soon as I come from office. I soak them in the morning and grind them to make a tasty adai batter for dinner. Traditionally, they add some rice while grinding the batter make it more crispier. I have skipped it as this is completely low carb making it a guilt free indulgence. Let's look into the preparation of this healthy adai. This tastes best with coconut chutney,avial or even just plain butter.

Serves: 4 adai/pancakes

Ingredients

1. Green Moong Dhal - 3/4 cup
2. Oats - 2 tbsp (I used normal Quaker oats available at supermarket)
3. Green chili - 1 big
4. coriander leaves - 1/4 cup (chopped)
5. Ginger - 1 inch
6. Jeera - 2 tsp
7. Onion - 1 big (chopped)
8. Needed salt

Ingredients

Soaked green moong and oats

Method

1. Soak green moong and oats together with 1.25 cups of water for minimum of 4 hours.

2. Strain them after it has absorbed all water. Grind them with chili and ginger to a fine batter. Do not add any water while grinding. Let the batter be thick.

3. Add chopped onions,coriander leaves and cumin seeds and needed salt to the batter. Mix well.

4. Heat a iron girdle, once hot, take a ladle of the batter and pour it on the girdle. Spread them gently into small thick round shapes. Allow them to cook on a low flame for 5 mins. Drizzle some Olive or Coconut oil on the sides.

5. After 5 mins, flip the adai gently on to next side and cook again until the batter is cooked well.

6. Hot tasty adai is ready to served with your favorite accompaniment.

Batter ready!!!!!

Notes,Tips & Add-On's

1. You can also grind the coriander leaves along with batter if you do not want to add it separately.
2. Cooking of adai takes a long time than dosa as it is a thick batter. For better results, cover them with a lid to speeden up the cooking process.
3. I have paired it with oats, but trust me, you can add any accompaniment of your choice like kollu(horsegram), quinoa,chickpea,millet etc. Soak whatever you like along with green moong and grind them together.

Authentic Greek Salad - Horiatiki Salad

Greek Salad is a popular salad recipe across globe. Its origin is from Greece. However, the ones you find in other regions of the world are not really an authentic version but rather an enhanced or substituted versions of Greek Salad which uses leafy greens,potatoes and other dressings. An authentic Greek Salad or Horiatiki salad (means from village) uses main limited ingredients which are Fresh Organic Ripe Tomatoes, Fresh Cucumbers,Green Bell Pepper,Red Onions,Kalamata Olives, some Extra Virgin Olive Oil,Solid Greek Feta Cheese and Dried Oregano.

This salad is very similar to Bulgarian Shopska Salad . Both have Tomatoes,cucumbers and Onions in common. Major difference is the feta cheese that is used for dressing. Bulgarian feta cheese is produced using sheep's or goat's milk with a special yogurt culture or bacteria that was found in Bulgaria. However, Greek Feta Cheese is produced in the Greek regions and claims to be different from Bulgarian white cheese,Sirene. I am not really sure how both vary with respect to texture and taste. I am yet to taste a Greek feta cheese to understand the difference.However, in this recipe I have used Bulgarian feta cheese and not Greek feta cheese. Another difference is the use of Kalamata Olives in Greek salad which is not used in Bulgarian Shopska Salad .

Kalamata Olives are the ones that are dark purple or black in color.They are native to Greece and is used in whole form for this salad. However, I could not get hold of them and hence I have used pitted green olives. If you are able to get canned or fresh Kalamata whole black olives, you are proceeding very authentically:)

Let's look into the preparation of this popular authentic salad.

Serves:3

Ingredients

1. Bangalore Tomatoes - 3 Medium sized 
2. Red Onion - 1 Big
3. Green Capsicum/Bell Pepper - 1 medium
4. Cucumber - 1 big or 2 small
5. Kalamata Olives / any available Olives - 8 - 10 (whole ones)
6. Feta Cheese - A big slice / 100gms
7. Extra Virgin Olive Oil - 5 tbsp
8. Dried Oregano - 2 tsp or more as per taste
9. Red Wine Vinegar - 1 tbsp
10. Needed salt

Method

1. Wash and chop all the vegetables mentioned. You can cut them into desired shape, either disc shaped or cubes. Whichever way you like it to be.

2. Mix all the vegetables and toss it gently with oregano,needed salt,vinegar and olive oil.

3. Place a big slice of feta cheese and drizzle some Olive oil on top.

4. Season with some oregano and serve fresh with breads or buns :):)

Notes,Tips & Add-on's

1. A very important thing for this salad is, the ingredients and vegetables that are used should be really fresh, preferably organic as that gives the right taste and color to this salad.
2. Ensure the cucumber and Olives do not taste bitter, else it might spoil the taste of the salad.
3. I have used crumbled sirene(Bulgarian feta cheese here), however to ensure authenticity, use a big slice of Greek feta cheese and not the crumbled ones.
4. Original recipe uses whole black Kalamata olives. I have substituted with green pitted olives as I was not able to get hold of Kalamata olives from nearby shop.

Shopska Salata (Шопска салата)

My husband had to visit bulgaria for an official purpose and that's when I tried googling about Bulgaria, its tradition, culture and cuisine. I was surprised to know that Bulgarian food culture holds strong roots to ancient cooking using fresh vegetables. Their traditional recipes are highly healthy and vegetarian. I thought I must try them right away and hence asked my husband to purchase the signature items of bulgaria to try the bulgarian cuisine right here at home.

Shopska Salata or Shopska salad is a traditional summer salad which is popular among the balkan regions like Bulgaria,Macedonia and Serbia. The main ingredients are Tomatoes,Cucumbers and Bulgarian White Feta Cheese. These colors Red,Green and white represent the bulgarian national flag. Interesting ins't it:)

The Bulgarian white feta cheese, also known as sirene is very famous and native to bulgaria made from sheep's milk and a special bacteria that is found exclusively in bulgaria. The texture is very soft and crumbles easily when touched. It is not hard as the processed cheese that we get here in India. It is slightly salty and has a fresh creamy aroma.I loved eating it plain and it tasted too good and yummy :):)!!!! It is very similar to greek feta cheese. Bulgarians use it as an accompaniment to almost all their dishes and also have it in fried form.

The salad is served in a special Bulgarian clay pot called ,Gyuveche. Yes, I asked my husband to get these from Bulgaria. This is a must buy souvenir if you are visiting Bulgaria. :):)

Bulgarians use Sunflower oil in their cooking and as for the vinegar, it is Grape Vinegar. Since, I could not get hold of grape vinegar, I have used Balsamic Vinegar which is close enough substitute in my opinion because both Balsamic and Grape Vinegar use Grape Must as their major ingredient. However, the difference between traditional balsamic vinegar and Grape Vinegar is the way the grape must is prepared.

Let's see how to prepare this easy refreshing salad.

Serves: 2

Ingredients

1. Banglore Tomato - 1 big (chopped finely)
2. Cucumber - 1 (peeled and chopped)
3.  Bulgarian white feta cheese - 1/4 cup
4. Onion(Red/White) - 1 big or 2 small 
5. Red/Green/Yellow Bell pepper - 1 small or 1/2 big ( chopped)
6. Olive Oil/Sunflower oil - 3 tbsp
7. Red Wine Vinegar/Balsamic Vinegar/White Vinegar - 1 tbsp
8. Fresh Parsley/Cilantro - for garnishing
9. Salt and pepper as needed

Method

1. Mix tomato, cucumber, onions and chopped bell peppers in a large mixing bowl.

2. Add needed salt and pepper,Oil and balsamic vinegar and gently toss the salad.

3. Top it with freshly crimbled bulgarian white feta cheese.

4. Garnish with cilantro/parsley and the summer refreshing salad is ready:):)!!!!

Notes,Tips & Add-on's

1. I have used extra virgin olive oil for this recipe as I like to use it personally for raw salad.However, if you want to maintain authenticity for the recipe, use sunflower oil.
2. You can add any vegetables to make this salad, but main ingredients are tomatoes,cucumbers and cheese.
3. Use any fresh cheese if Bulgarian white feta cheese is not available.
4. You can also substitute lemon juice instead of vinegar and it tastes great equally.
5. I have used cilantro as I didn't get fresh parsley here. Originally, Parsley is used for this recipe.

Balsamic Roasted Vegetables

This is my easiest and most healthy option for dinner. Weekly twice, I tend to have just this salad for my dinner. It is definitely a sin free indulgence. I have used extra virgin olive oil and Balsamic Vinegar as dressing.Both these two combinations are heavenly with rich flavor and aroma that you almost travel to Italy. Know more about Balsamic Vinegar and its uses here. This has all the veggies that is sure the satisfy your taste buds as well as your hunger without gaining pounds. This is so easy to prepare. Whenever you want to detox your body with an healthy alternate, just go for it:):)

serves:2

Ingredients

1. Extra Virgin Olive Oil - 1/4 cup
2. Paneer/cottage cheese/tofu - 6-7 small cubes
3. Pineapple slices - 3 (Cubed)
4. Baby corn - 5 (sliced thinly)
5. Onion - 1 large (chopped roughly)
6. Tomato - 1 large (chopped finely)
7. Broccoli - 5-6 florets
8. Red Bell Pepper - 1 small or 1/2 big
9. yellow Bell Pepper - 1 small or 1/2 big
10. Green Capsicum - 1 small or 1/2 big
11. Balsamic Vinegar - 2 tbsp or more as per taste
12. Mixed Italian Herb Seasoning - 1 tbsp or more as per taste
13. Salt and pepper to taste

Method

1. Boil Broccoli and baby corn with a pinch of salt for about 2 mins. The broccoli should be semi cooked. Strain the contents and keep it aside.

2. Heat a pan and add olive oil. Add Onion and saute until transparent. Add bell peppers,capsicum,tomatoes and saute well for 2 mins.

3. Add strained baby corn and broccoli and saute well in Olive Oil. Add needed salt.

4. Add paneer and pineapple cubes and saute well.

5. Add Italian seasoning and fresh ground pepper. Saute on a medium flame for all the veggies to get cooked and soft.

7. Drizzle Balsamic vinegar in the last, raise the flame high and do a high speed saute for 2 mins. Don't take off your hand else the vegetables might be burnt. 

8. Keep on medium- high flame for about 2 mins for all the vinegar and water to be absorbed by the veggies.

9. Once done, switch off the flame. Transfer the salad to plate and serve hot:):)

Notes,Tips & Add-on's

1. You can add any veggies of your choice according to your taste buds. Choices like Brussels ,carrots go well with this salad.
2.  Pineapple and paneer tastes great with balsamic vinegar and hence I have used them in my salad. Off course, paneer is a great source of protein too and pineapple provides the additional sweetness and 'tanginess' that tastes great with balsamic vinegar.
3. You can use strawberries,olives or any toppings for your salad.
4. You can also add feta cheese, they taste great with balsamic vinegar.

Mexican Bean Salad (Red Kidney Bean Salad)

Red Kidney Beans also called as rajma in India, has numerous nutritional value. Click here to read the innumerable benefits of Red Kidney Beans.It is quite popular in Italian and Mexican cuisine as Mexican Beans. I chose to use this in my vegan salad. This salad makes a great starter,snack or main course and are just crunchy.This is made in Italian style seasoned with Italian Herbs.

Serves : 3-4

Ingredients

1. Red Kidney Beans- 1 Cup
2. Carrot - 1/4 cup(chopped)
3. Cucumber - 1/4 cup(chopped)
4. Tomatoes -1/4 cup chopped)
5. Onions(White or Red)-1/4 Cup(chopped)
6. Lemon Juice-1/2 lemon
7. Salt to taste
8. Pepper-2 tsp
9. Dried Parsley for Seasoning
10. Olive Oil- 1 tbsp for drizzling
11. Water for pressure cook-3 Cups

Method

1. Rinse and soak the beans in water, fully immersed for overnight-minimum of 12 hrs.

2.  Drain the soaked beans and pressure cook with a tsp of salt and water for 3-4 whistles. 

3. Drain the beans and add them to a bowl. Reserve the stock for using it in soups or for any other gravy cooking. It is very healthy and hence do not discard it.

4. Add all other veggies,lime juice,needed salt, pepper,olive oil and parsley. Toss gently.

5. Mexican salad is now ready to be munched on. :)

Navaratna Salad (Sprout Bean Salad)

This is a protein packed healthy salad which is also made during navarathri days as "Sundal". Each of these ingredients is made as separate sundal on each day of navarathri. I have combined all the ingredients into one sundal and hence called Navaratna(9 gems). This salad is very low in calories making it a healthy mid evening snacks.

Serves: 2

Ingredients

1. Sprouted green moong - 1 tbsp
2. Green peas - 1 tbsp
3. Black eyed beans /brown karamani - 1 tbsp
4. White eyed beans/white karamani - 1 tbsp
5. Small Black channa/chickpea - 1 tbsp
6. Small White channa/chickpea - 1 tbsp
7. Red Kidney beans/Rajma- 1 tbsp
8. Lima Beans/mochakottai  - 1 tbsp
9. Peanuts Raw - 1 tbsp

Tempering

1. Mustard- 1 tsp
2. Urad dhal - 1 tsp
3. Oil - 1 tbsp
4. Coconut grated - 2 tbsp 
5. Green chili - 1 big
6. Hing- a pinch
7. Curry leaves - 3-4

Method 

1. Soak all the legumes (except sprouts and green peas) in water overnight.

2. Pressure cook all legumes together for 3 whistles with needed salt. Drain the legumes after pressure cook. Reserve the stock for cooking soups etc.

3. In a pan, heat oil and add mustard and hing. Once the mustard starts crackling, add other  tempering ingredients and saute for a minute on a medium low flame. 

4. Now add the tempering to the bowl of cooked sundal and mix well.

5. Healthy Protein Bowl is ready to be eaten:):)

Notes,Tips & Add-On's

• You can use your choice of pulse/legumes. Anything you use is definitely a healthy option.
• You also get readily available navaratna sundal packet at any supermarket with combination of 9 legumes. I used the readily available packet here.