Veg.Mexican Rice with Avocado,Cucumber & Tomato Salad

Nutritional Value

Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol, they are a good source of potassium, a mineral that helps regulate blood pressure. It also contains measurable amounts of related carotenoids (zeaxanthin, alpha-carotene and beta-carotene) plus significant quantities of tocopherols (vitamin E).

Black Beans: Black beans are a very good source of cholesterol-lowering fiber, as are most other legumes, In addition to lowering cholesterol, black beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia When combined with whole grains such as brown rice, black beans provide virtually fat-free high quality protein.

Cooking Time : 10 min.
Preparation Time : 15-20 min.
Serves 2 to 3.

Ingredients For Mexican Rice
1 cup cooked Basmati or Thick Variety Rice
1/2 cup black/red beans cooked
1/2 cup jullian or chopped bell pepper
1/2 cup yellow corn (fresh or frozen)
1/2 teaspoon green chilli-ginger paste
1/2 teaspoons chilli-garlic sauce
1Tbsp Taco Seasoning Mix
** Salt acc.to taste

For the tempering
1 tablespoon oil or butter
1/2 teaspoon cumin seeds

For the garnish
1 tablespoon chopped coriander.

For Avacado,cucumber & Tomato Salad.

1 cup diced ripe avacado
1/2 cup diced tomatoes
1/2 cup diced cucumber or celery
1/4 cup chopped coriander

For Dressing
1Tbsp Olive Oil
2tsp lemon juice (freshly squeezed)
1/2 black pepper powder
* Salt to taste

Method to make Mexican Rice.

1. Make the rice, Place the rice in a sieve and rinse under cold running water until the water runs clear. Set aside.
2. Melt the butter in a medium saucepan with a tight-fitting lid, over medium heat.
3. Add cumin seeds, as it becomes toasted and fragrant,in about 30secs add the green chilli-ginger paste,chilli-garlic sauce , then add black/red beans,bell pepper,corn,rice,and then add salt & taco seasoning mix.
4. Mix all together quickly & lower down the flame.Set aside.

For Avacado,Cucmber & Tomato Salad.
1. Mix Avacado, tomato,cucumber & coriander in a Salad bowl. Keep aside.
2. Take a mixing bowl, add olive oil, salt,blackpepper,and lemon juice. Mix it well, and pour it over the salad.

Tip: You can use any salad dressing you like, the above goes well and it is mostly liked by everyone.

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Lentil and Vegetable Soup

Nutritional Info - Lentils are loaded with fiber, folate, iron, protein. They are the single most important dietary factor in longevity.






Cooking Time - 30-40 min
Preparation Time - 15 min
Serves - 4

Ingredients

Lentil - 1 Cup
Finely Chopped Vegetables - 3 Cups (Cauliflower, Broccoli, Cabbage, Carrot, Bell Pepper)
Celery - 2 Sticks cut into big pieces
Scallion - 4 stalks
Mint - few
Onion powder - 1/2 tsp
Garlic powder - 1/2 tsp (optional)
Oregano - 1/2 tsp
Pepper - 1/2 tsp or to taste
Coconut Oil/Ghee/Butter - 2 tsp
Water

Method of Preparation

1) Pressure cook lentils and celery sticks with enough water and salt. Let this cooked lentil cool thoroughly.
2) Heat the oil and add the scallion, mint leaves and the chopped vegetables. Add the salt and sauté; leave it till they are well cooked.
3) Transfer the celery sticks and 3/4 of the lentils to a blender and blend thoroughly till they become a puree with some water.
4) Now add the blended puree and the remaining 1/4 of the lentils to the cooked vegetables and add just enough water and simmer it.
5) Add the onion powder, garlic powder, oregano and salt and mix it thoroughly and switch of once the soup starts bubbling.
6) Add the pepper powder and garnish with mint leaves, the soup is ready to serve.

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Mixed Vegetable soup

Nutritional Info - Onions contain a flavonoid quercetin which helps eliminate free radicals. So if you want to stay young add onion to your diet. Diets high in cruciferous veggies such as broccoli and cabbage help reduce risk of memory loss and cancer.







Cooking Time - 20 min
Preparation Time - 15-20 min
Serves - 4

Ingredients

Small Onion - 1
Celery - 4 sticks
Carrot - 1
Chopped cauliflower, broccoli - 1/2 cup
Chopped Cabbage - 1/2 cup
Chopped Mushroom - 6 oz
Chopped red pepper and green pepper – ½ cup
Scallion - 3 stalks
Parsley - 1 tsp
Salt - 1 tsp or to taste
Pepper - 1/2 tsp to taste
Milk - 4 oz
Oil - 2 tsp
Mint - few
Onion powder - 1/2 tsp
Garlic Powder - 1/4 tsp

Method of Preparation

1) Heat 1 tsp of oil sauté chopped onion, celery, carrot, cauliflower, broccoli, cabbage and mushroom.
2) After the vegetables are well cooked, allow it to cool down.
3) Heat 1 tsp of oil or ghee and add chopped scallion and mint.
4) Grind the cooled sautéed vegetables and add it to the scallion and mint.
5) Add water, salt, oregano, onion powder and garlic powder to this mixture and allow it to simmer for 5 mins.
6) Switch off and add the cold milk and pepper powder.

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Pink Bean Soup

Nutritional Info - A legume-rich diet could lower total cholesterol by 14 points in as little as four weeks, according to new research. Go Beyond Bean Salad as beans make a filling addition to soups.






Cooking Time : 20-30 min
Preparation Time : 10-15 min
Serves - 4


Ingredients

Pink Bean - 1 Cup
Finely Chopped Vegetables - 3 Cups (Cabbage, Carrot, Red, Yellow and Green Bell Pepper)
Celery - 2 Sticks cut into big pieces
Scallion - 4 stalks
Mint - few
Onion powder - 1/2 tsp
Garlic powder - 1/2 tsp (optional)
Oregano - 1/2 tsp
Pepper - 1/2 tsp or to taste
Coconut Oil/Ghee/Butter - 2 tsp
Water

Method of Preparation

1) Pressure cook Pink Beans and celery sticks with enough water and salt. Let this cooked Pink Bean cool thoroughly.
2) Heat the oil and add the scallion, mint leaves and the chopped vegetables. Add the salt and sauté; leave it till they are well cooked.
3) Transfer the celery sticks and 3/4 of the Pink Beans to a blender and blend thoroughly till they become a puree with some water.
4) Now add the blended puree and the remaining 1/4 of the Pink Beans to the cooked vegetables and add just enough water and simmer it.
5) Add the onion powder, garlic powder, oregano and salt and mix it thoroughly and switch of once the soup starts bubbling.
6) Add the pepper powder and the soup is ready to serve.

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Celery Tomato Carrot Soup

Nutritional Info - Lycopene, the carotenoid responsible for tomato's bright red and orange colors is associated with lower risk of both macular degeneration and several types of cancer. If it's lycopene you are after,the cooked tomatoes contain two to eight times more than raw. Now let us go ahead with the recipe and have a nutritious and delicious soup.




Cooking Time : 20-30 min
Preparation Time : 10-15 min
Serves - 4

Ingredients

Celery - 4 Sticks (finely chopped)
Tomato - 2 big (chopped)
Carrot - 2 big (finely chopped)
Scallion - 4 stalks (finely chopped)
Mint - few
Onion powder - 1/2 tsp
Garlic powder - 1/2 tsp (optional)
Pepper - 1/2 tsp or to taste
Salt to taste
Coconut Oil/Ghee/Butter - 2 tsp
Water

Method of Preparation

1) Heat 1 tsp of oil and add the chopped celery and carrot and leave it for a few minutes till they are 1/2 cooked.
2) Now add the tomato pieces and cover the vessel and stir in between. Leave it for a few minutes till all the vegetables are cooked.
3) Switch of the stove and let the vegetables cool down.
4) Once the vegetables are cooled completely, transfer them to a blender and blend thoroughly till they become a puree.
5) Heat the rest of the oil and sauté the scallion and mint and transfer the pureed contents to the pan and add water to the desired consistency.
6) Add the onion powder, garlic and salt and stir and leave and switch of once the soup starts bubbling.
7) Now add pepper powder and the soup is ready to serve.

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Carrot Salad

Nutritional Info - Carrots are very low in Saturated Fat and Cholesterol. It is also a good source of Vitamin C, Vitamin B6, Folate, Pantothenic Acid, Iron, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin K and Manganese.

The latest health findings say one third of our daily food should be raw. But we do get bored by eating the same lettuce and spinach salad everyday. So I make different salads every day to make the meal interesting and this is one of the easiest salads to make.

Cooking Time - 2 min

Preparation Time - 10-15 min

Serves - 4 

Ingredients

Carrots - 2
Tomato - 1/2
Bell Pepper small - 1/2
Scallion - 2 stalks
Salt
Lemon - 1/2 (or according to taste)


Tempering

Oil - 1tsp

asafoetida powder 1 pinch

Mustard seeds - 1/2 tsp

Garnishing

Cilantro

Method of Preparation

1) Peel and grate carrots, cut tomato, bell pepper and scallion into small pieces.
2) Add salt, squeeze lemon juice.
3) Heat a tsp of oil and add mustard seeds and once it splutters, add the hing powder and add it to the salad.
4) Mix everything and garnish with cilantro.


Note - If you want your salad to be little spicy you can slit a green chilly after adding mustard seeds leave it for a minute and add hing and add it to the salad.

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Chick Pea fruit and vegetable salad

Nutritional Info - Chickpeas are a good source of protein, iron and folate. This folate is shown to help improve insulin resistance and reduce risk of heart disease.







Cooking Time - Nil
Preparation Time - 15-20 min
Serves - 4

Ingredients

Cooked, rinsed, drained chick pea - 1 cup
Chopped onion - 1/4 cup
Cubed pineapple - 1/3 cup
Cubed mandarin orange pieces - 1/3 cup
Bell Pepper - 1/4 cup
Chopped Cabbage - 1/2 cup
Salt - 1/2 tsp to taste
Chat masala - 1/4 tsp or to taste

Garnishing

Cilantro (optional)

Method of Preparation

1) Combine chick pea, pineapple, orange, onion and bell pepper.
2) Add salt and chat masala to the above.3) Toss all of the above and garnish with chopped cilantro

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Quinoa Bean Salad

Nutritional Info - Quinoa seeds contain twice the protein of rice and a very good source of dietary fiber.









Cooking Time : 15-20 mins
Preparation Time : 15 mins
Serves - 4

Ingredients

Quinoa - 1/2 Cup
Water - 1 Cup
Grape Tomato - handful
Scallion - 3 stalks
Roasted Peanuts - handful
Cooked beans - 3 handfuls ( i used black bean, white bean and garbanzo each one handful)
Bell Pepper - 1
Pineapple - 4 slices
Salt - 1 tsp

Dressing

Oil - 1 tbs
Pepper - 1 tsp
Mustard powder - 1 tsp
Lemon - 1/2 tsp or to taste
Oregano - 1/2 tsp
Onion Powder - 1/2 tsp

Garnishing

Cilantro

Method of Preparation

1) Soak Quinoa at least for an hour and rinse thoroughly.
2) Add water and 1/2 tsp of salt and cook quinoa it is completely done.
3) Cool the quinoa completely.
4) Half the grape tomatoes, chop green onion, bell pepper and pineapple and add it to the cooked quinoa.
5) Add roasted peanut and cooked beans to the above.
6) Whisk together all of the salad dressing ingredients, add and toss the salad.
7) Garnish with cilantro and server

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Peanut Salad

Nutritional Info - Peanuts are an excellent source of protein, low in satured fat yet high in mono and polyunsaturated fats.

Cooking Time : 15-20 mins

Preparation Time : 10 mins

Serves - 4

Ingredients

Peanut - 1 cup
Scallion - 3 stalks
Onion (small) - 1
Tomato (Medium) - 1
Salt
Pepper

Method of Preparation

1) Soak peanut overnight.
2) Pressure cook with salt till 3 whistles and keep it in low flame for 3-5 mins.
3) Rinse the cooked peanut and drain the water completely.
4) Chop the onion and soak in few spoons of apple cider vinegar for 10-15 mins.
5) Chop tomatoes, scallion, squeeze out the onion from vinegar and add all to the drained peanut. You can add any vegetables of your choice.
6) Add salt and pepper and toss the salad.

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Beet Root Salad

Nutritional Info - Beets are rich in potassium and folate that help in regulating blood pressure and protect your heart.

Preparation Time : 10-15 mins
Serves - 4

Ingredients

Beet Root - 2
Scallion - 2 stalks
Peanuts (Roasted) - handful
Lemon - 1/2
Salt - 1/2 tsp or to taste
Pepper - 1/2 tsp or to taste

Tempering

Oil - 1 tbsp
Mustard seeds - 1/2 tbsp
Ginger - 1 inch piece

Method of preparation

1) Peel the beet root and grate the beets using a grater.
2) Chop the scallion.
3) Mix grated beets, scallion and roasted peanuts.
4) Peel and grate the ginger.
5) Heat oil add mustard seeds, once it splutters add little bit of asafoetida powder and the grated ginger and sauté for a second and switch off.
6) Add this to the salad and squeeze the lemon juice, add pepper and salt.
7) Now toss the salad and garnish with chopped cilantro.

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Avocado Roman Bean Salad

Know What You Eat: Avocado has good for you fat. They contain more fiber and protein than most fruits.

Cooking Time : 20 mins

Preparation Time : 10-15 mins

Serves - 4

Ingredients

Roman Bean (soaked overnight and cooked) - 1 cup

Tomato (medium) - 1

Scallion - 3 stalks

Avocado (small) - 1

Dressing

Olive oil - 1 tbsp

Lemon - 1/2 or to taste

Salt - 1 tsp or to taste

Pepper - 1 tsp or to taste

Mustard powder - 1 tsp

Garnishing

Cilantro

Method of Preparation

1) Soak roman bean or any bean of your choice overnight, pressure cook it with salt. Once cooked, rinse the bean with

cold water and let the water drain completely.

2) Now cut the tomato and scallion into small pieces.

3) Cut the avocado into cubes; do not cut them into small pieces other wise this will become like a guacamole

4) Now mix the entire above, whisk the salad dressing and add it to the salad and gently toss the salad.

5) Garnish with chopped cilantro

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