Mexican Fiesta - Beans & Rice With Vegetable Stir Fry, Guacamole & Fresh Tomato Salsa

Know What U Eat: HAPPY CINCO DE MAYO !!!!!!!    Mexican lunch/dinner/snack idea's are always appreciated in my family, as it contributes food from almost all groups, fresh, very healthy & yummy.In the platter here, I have Guacamole dip for those crunchy whole corn chips, mix vegetable stir fry, rice with beans and favorite tomato/fruit salsa..About the whole recipe, although it doesn't take too much of time to make all of these in a single day session, some of them could be pre-made and stored in refrigerator. Its not exactly what we get in Chipotle, the famous Mexican grill, but its homemade, fresh and very much similar to its Burrito bowl, unless you like a scoop of everything in here wrapped up warm in your favorite tortilla, which we all love to eat whenever we decide to eat out now a days. For now enjoy this Mexican Fiesta..
Ingredients:
4 ripe hass Avocado's
1/2 C Fresh Cilantro, chopped
Juice of one lemon/lime
Salt & Pepper to taste


Method:
1.  Mash three riped avocado's, with a fork, add lemon juice, cilantro, salt - pepper mix everything, and keep it aside.
2.  Now dice the remaining avacado and add in above mixture..its thats simple. Enjoy!!


Note: 
1. Always choose greenish black riped hass avacado variety to make this dip.
2. This dip is always prepared fresh...Avcoado gets easily oxidized in contact with air..to avoid its browning make sure you add enough lemon juice.


Tomato Salsa: (For picture visit here)


Ingredients:
4 C Fresh Ripe wine tomatoes
1 Onion, red or yellow
1/2 C Fresh Cilantro, chopped
3 small Indian green chili OR 1 jalapeno pepper,chopped
1/2 tsp red chili powder OR 1/4 tsp Black pepper powder
2 pinches of Sugar
Salt to taste
2 Tbsp Rice wine Vinegar / fresh lime juice


Method:
1.  Throw onions, green chillies, and chop in food processor using pulse setting for 3-4 times untill they are evenly chopped. Remember do not make a paste...then put tomatoes, and rest of the ingredients, again chop evenly using pulse. to keep it chunky.


Mexican Rice:(For picture visit here)


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.


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.


Vegetable Stir Fry: (For picture visit here)


Ingredients:
1/2 C Diced Paneer / Tofu
4 C Mix Vegetables (Carrot,Brocolli,Zucchini,Cauliflower, Water Chestnuts,Bell peppers, Yellow Corn,Baby Corn) Washed & Diced in similar pieces.


For Seasoning:
1 Tbsp (EVOO) Olive Oil
3 tsp Sesame Seeds
1 tsp Dried Coriander Pwd
1 tsp Turmeric Pwd (optional)
3 tsp Taco Seasoning Mix
1 tsp red chilli flakes (optional)
Salt to taste


Method:
1. Heat oil in large non- stick skillet / kadhai.
2. Add all the vegetables, now add sesame seeds & toss it well, then add all the seasonings except salt. Put the flame on high and cook it for 5 - 6 mins for that crunch needed in this recipe, you can cook more if desired.
3. Add salt.
4. Mix it very well. Serve Hot. I would just eat them alone.....Works great as a side dish with Plain Rice / Indian flat bread / or with any other main course.


Sending it to Joyful Eating Whilst Travelling, event hosted by Jagruti.

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4 Cheese Black Beans & Brown Rice - Mexican

Know What You Eat:The combination of whole-grain brown rice and fiber-rich beans makes this a nutritionally super side dish. Black beans are high in protein, magnesium, manganese, folate, potassium, calcium and iron. Black beans are very low in calorie and almost fat-free. They are great for the health and should be the part of our daily diet. They are economical and can be purchased in bulk and stored in airtight containers for at least one year.

Recipe: 4 Cheese Mexican Black Beans & Brown Rice

Serves = 2                                                                               Total Active time: 15 mins

Ingredients

    1 C Brown rice, cooked
    2 tsp extra-virgin olive oil
    1 medium Onion, chopped
    2 medium Tomatoes, finely chopped
    2 C red bell pepper, seeded and diced
    2 cloves garlic, minced
    4 Cheese Blend, vegetarian shredded cheese
    1 C Black beans,soaked overnight & cooked OR 1- 19ounces Canned Black Beans
    1 1/2 tsp Oregano
    1/2 tsp Paprika
    1/4 tsp cumin seeds OR Powder
    1/2 tsp Taco Seasoning
    1 tsp Cider Vinegar
    1/4 tsp Hot sauce, any variety
    1/8 tsp freshly Ground Pepper
    1/3 C Cilantro, chopped
    1/3 C Scallions, chopped

Preparation

• Soak brown rice for atleast 3-4 hours and cook it. Set aside.
• Pick over beans to remove imperfect beans and any foreign matter. Rinse well in cold running water.Soak overnight cook it. Set aside.
• In a skillet, add cumin seeds and sauté onion, pepper over medium heat until onions are tender and translucent. Add minced garlic and oregano when onions begin to color (about 5 minutes). Do not allow garlic to brown. Add remaining ingredients; except rice, tomatoes and scallions, mix well.
• Stir mixture into beans in saucepan. Bring to a boil, reduce heat to low.
• Simmer for a while about 5 mins. Serve over steamed brown rice while still hot.
• Garnish it with chopped tomatoes, scallions, cheese and or cilantro.
• Microwave for 2 mins on high for cheese to melt over.Serve with freshly made salsa.

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Cinco De Mayo And Veg. Mexican Taco Salad

Welcoming all our reader friends back, after much needed break and we are celebrating Cinco De Mayo, (5th May) all this week, not with margarita but with some authentic Mexican food..In the United States Cinco de Mayo has taken on a significance beyond that in Mexico.The date is perhaps best recognized in the United States as a date to celebrate the culture and experiences of Americans of Mexican ancestry, much as St. Patrick's Day, Oktoberfest, etc. Cinco de Mayo is observed by many Americans regardless of ethnic origin. Celebrations tend to draw both from traditional Mexican symbols, such as the Virgin de Guadalupe, and from prominent figures of Mexican descent in the United States, including César Chávez.To celebrate, many display Cinco de Mayo banners while school districts hold special events to educate pupils about its historical significance. Special events and celebrations highlight Mexican culture, especially in its music, regional dancing, food, beverages and music. For us, its one more reason to have Mexican feast.  Goes directly to Panch Pakwan & Preeti's Green Gourmet Event.

Know What U Eat: A quick and healthy, after school veg. Mexican snack/lunch/or even a better dinner idea for warm weather now-a-days is famous in my house, which also gives you lot of time to enjoy outdoors with kids/other activities. I have incorporated this dish with organic whole corn low sodium tortilla chips, mashed beans instead of using refried high sodium, high cholesterol beans minus lard* with lots of lettuce, tomatoes, scallions, guacamole, skimmed cheese & a dash of hot sauce, everything UNDER 15 MINS. Very happy to be back blogging again, although waiting for my test scores, due later this month.

Ingredients:

Organic corn tortilla chips (spread in the dish, use as per need)

1 C boiled, mashed kidney/pinto beans minus lard* (vegetarian)

1 Tbsp Taco seasoning

2 C lettuce, finely shredded

1/2 C tomatoes, finely chopped

1/2 C scallions, finely chopped

2-3 Tbsp of guacamole, freshly prepared
2-3 Tbsp beaten yogurt or sour cream

Few drops of lemon juice

Salt & pepper

Hot sauce of your choice, I used Ortega Hot Sauce

1/4 C Authentic 4 cheese mexican, finely shredded

Method:

1.. Add water and salt to mashed kidney/pinto beans along with taco seasoning and bring it to pouring/dropping consistency.

2.. Spread chips in the serving dish, with a help of spoon, drop the bean mixture over these chips

3.. Now, layer it with some lettuce, tomatoes, scallions, guacamole, lemon juice, beaten yogurt, cheese & a dash of hot sauce.

4.. Sprinkle salt & pepper if desire..and its ready to eat..

Note: Lard*: Lard is made of rendered and clarified pork fat, which means high cholesterol content, but no trans fatty acids. 

Substitue of Lard: Equal amount of vegetable oil/ butter for better flavor.

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Veg. Mexican Baja Gordita

Know what you eat : Yellow Corn flour is Milled from dried corn kernels and is not corn meal.  It is finer in texture, not gritty like cornmeal.   It can be used in any recipe calling for cornmeal to produce of smoother feel to the food. Yellow Corn flour can also substitute up to one fourth the flour in bread and baked goods for some unique taste sensations.It is very useful for gluten-free quick breads because corn flour contains no gluten, it must be blended with wheat flour when preparing yeasted breads, tortillas, muffins,pancakes & corn bread.

For the homemade gordita wrap you need:

1 C Enriched Yellow corn flour

1/4 C Whole Wheat flour

2 tsp oil to knead the dough

salt to taste

enough water to make the dough

For filling you need:

1 16oz. can of Refried Beans (for vegetarians)Almost all the refried beans has lard in it..so make sure you select vegetarian refried beans.

1 C tomatoes,chopped

1/2 C Onions / Scallions, chopped

1 C Romaine Lettuce/ finely chopped

1/2 C Mexican taco 4 chesse blend (rennet-free cheese)

Sour cream / yogurt as per taste

Taco bell Hot sauce, or picante, or fresh salsa or combination of any two..

Cilantro, chopped for garnishing.

Method:

1. For the wrap, knead the dough using yellow corn flour & wheat flour ( adding wheat flour will give some elastcity to bind it well),with water & oil, just like roti dough is been made.
 2. Roll it using some flour if needed, and roast it well, just as you make roti..its that simple..I tried this new homemade wraps, as I like to either use multigrain roti/wraps or whole wheat..for a change in taste and nutrition yellow corn flour was been used..which was a great hit.

3. Once the wraps are ready, before serving, heat up these wraps either in a microwave or hot griddle, using a little butter/oil, on one side warm up ready to use refried beans, its already seasoned with spices..but for more flavour chili flakes or taco seasoning can be added.

4. Spread up these beans on the wraps along with tomatoes, onions/scallions, lettuce, red sauce, salsa, yogurt / sour cream, and cheese, wrap up and serve..warm Enjoy these delicious & fresh gorditas..with all the nutrition bagged in..

Goes straight to MLLA 18th, event started by Susan, going on at cooking4allseasons.

Also to Food for 7 Stages of Life - Healthy Fast Food hosted by Radhika and Sudeshna.
This wrap goes to "GLOBAL KADAI" event started by Cilantro, hosted at Divyablogs.

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Go Nuts For Peanuts..Peanut Sundal/Stir Fry

Know What U Eat: Your Heart will GO NUTS FOR PEANUTS..Peanuts are a very good source of mono-unsaturated fats, the type of fat that is emphasized in the heart-healthy Mediterranean diet. Goes right for MLLA-24, hosted by Diana, event started by Susan, do check her host line-up for MLLA's.

Some heart healthy-peanut-friendly practical usage of peanuts in your daily routine: 

1.To help prevent colon cancer, avoid pickled foods, but enjoy peanuts at least twice each week.

2. Spread peanut butter on your morning waffle, whole grain toast or mid-morning crackers.

3. Add a tablespoon of peanut butter to your morning smoothie.

4. Enjoy a handful of dry roasted peanuts with a glass of tomato juice as an afternoon snack.

5. Combine peanut butter, coconut milk, and ready-to-use Thai red or green curry paste for a quick, delicious sauce. Pour over healthy sautéed vegetables. 

6. Toss cooked brown rice with sesame oil, chopped peanuts, scallions, sweet red pepper, parsley and currants.

7. Having a handful of peanuts as an afternoon pick me up, or tossing some peanuts on your oatmeal or salad.

8. I have heard about a lot of sundal variations using various beans and have also seen in blogosphere..but have tried doing it for the first time..and believe me, its super yummy..Follow this recipe for great anytime snack. OR after school snack for kids..

Ingredients:
1 C Peanuts/Groundnuts, pressure cooked/boiled with some salt
1 medium size onion, diced
3 tbsp grated coconut 
1/2 tsp Salt
1/4 tsp Mustard seeds
1/2 tsp Urad dal
2 Dry red chillies/green chillies
Few Curry Leaves 
Asafetida (hing) - a pinch
1 tsp Oil 


Method:
1. Clean and wash peanuts and pressure cook them in water under tender. Soaking reduces the cooking time..but it can be also made without soaking which may take upto 10 whistles.
2. Drain excess water and set aside.
3. Heat up the oil and fry the mustard seeds, urad dal, asafetida,and chillies.
4. Now add onion and cook untill translucent.
5. Add the cooked nuts,curry leaves, and coconut and stir for a minute. Check for salt at this point of time. Add if neccessary. Serve warm. Great as anytime snack.

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Corn & Avocado Salad on the bed of Spinach

Know What you Eat: As we all know avocados pack a nutrient punch with nearly 20 vitamins, minerals and phytonutrients, the creamy texture of the fruit also gives this salad a delicious taste. Other nutrients include vitamin E, lutein and beta sitosterol. Vit E is an antioxidant, which means that it neutralizes free radicals, which can destroy a health cell or induce infammation. Of course we all know its good for your skin too.. This is a simple yet healthy cold salad, which compliments any vegetarian mexican meal goes directly to Sudeshna's Salad Carnival ; Divya's Show me your Salad , PJ's No Cook Event, Siri's Corner Healing food - Avocado, Preeti's Green Gourmet Event.

Ingredients:

1 C Hass Avocado's, diced

1 C Corn, frozen/fresh

2 C Fresh Baby Spinach

1/2 C Green Bell pepper, diced

1/4 C Fresh Mint / Cilantro, finely chopped

1 small red onion, diced

Handful of Cherry tomatoes

Handful of Red kidney beans

Dressing:

1 Tbsp Olive oil

1 Tbsp Freshly squeezed lemon juice

1/4 tsp of Rep Pepper flakes OR 

Salt & black pepper to taste

Method:

1.  Wash, dry spinach and spread on a plate/bowl. 

2.  Dice avocado's, bellpepper, cherry tomatoes, onion & fresh mint/cilantro.

3.  In a separate bowl mix olive oil, lemon juice, salt + pepper and give a quick whisk.

4.  Mix all the veggies & avocado's and spread it on the bed of spinach.

5.  Now drizzle the dressing over it and enjoy...

Note: 

 1. You can garnish it with your choice of cheese (rennet free) or shredded Paneer..

 2. Of course all the salad must be prepared when you are ready to eat..as this salad can be prepared earlier, and kept for later use the only thing to consider is  as soon as you dice these avocado's squeeze lemon juice over it to keep it fresh and avoid oxidizing (browning)

 3. Enjoy it with your favorite mexican meal, this itself can be my lunch...

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Rangooni Vaal- High Fiber Low Fat Lima/Butter Beans Curry

Know What U Eat: A fiber all star- Lima / Butter Beans are a very good source of cholesterol-lowering fiber, as are most other legumes. In addition to it, the 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 rice, lima beans provide virtually fat-free high quality protein. You may already be familiar with beans' fiber and protein, but this is far from all lima beans have to offer. Butter beans are also used as sandwich spread, for those who are calorie concious . The curry made here with lima beans and tomatoes, can be done in Jain / non-jain version. Enjoy warm "Rangooni Vaal" with rice/roti.

Ingredients:

1 C Lima/Butter Beans, soaked overnight & boiled

2 Tomatoes, chopped

1 Medium Onion (optional)

2 Cloves of Garlic (optional)

1/4 C Fresh Cilantro, chopped

For Tempering:

1 Tbsp Oil

1/4 tsp Mustard Seeds

1/4 tsp Cumin Seeds

A pinch of Asafoetida

Spices:

1/4 tsp Red chilli powder

1/4 tsp Turmeric

1/2 tsp Coriander-cumin powder

1/4 tsp Garam Masala

1 tsp Jaggery

Juice of half lemon/lime

Salt to taste

Method:

1.  Pressure cook/boil lima beans, adding some salt to it. Let it cool. Set aside.

2. Heat oil add mustard seeds, and let it splutter, once done, add cumin seeds & asafoetida.

3. Now add chopped tomatoes for Jain version / non Jain version, add onion and saute it untill translucent then add chopped garlic, and tomatoes and cook it for a while.

4. Add Lima beans and all the ingredients in spices, add water according to the consistency of gravy you want. Put it on simmer. Once done add chopped cilantro and serve with Roti /Rice.

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Usal Pav Yellow Peas Curry With Bread

Know What U Eat: A family of functional proteins from yellow peas delivers unique nutritional value and excellent functional properties. With 85% protein and a rich amino acid profile, naturally is highly digestible (98%), all-natural. A  very easy to make traditional maharashtrian Usal Pav..enjoyed by everyone in a quick dinner idea, with a little planning and less cooking involved, semi - homemade products used, makes this a very delicious side dish enjoyed with your favorite bread. A Very Happy Women's Day - to all our readers..

Ingredients:

2-4 Pav (Your Favorite Buttered Bread)

1 C Yellow peas, soaked & boiled,

1  Potato,boiled

1  Onion, chopped 

1/4 inch Ginger, chopped

2 Tomatoes, chopped

2 pods of Garlic, chopped

2-3 Curry Leaves

Cilantro, finely chopped 

Juice of 1 Lemon

2 C Water

Spices:

1/4 tsp Red chilli pwd (adjust acc. taste)

1/4 tsp Garam masala 

2-3 pinches of Turmeric pwd

Salt to taste

For Tempering:

2 Tbsp Oil

1/4 tsp Mustard seeds,

1/4 tsp Cumin seeds,

Asafoetida, a pinch

For Garnishing:

1 tsp of Date & tamarind chutney / Cup

Scallions, finely chopped

1 Tbsp of Farsan / Cup (mixture of sev, peanuts, fried split dal etc)

Method:

1. Soak yellow peas, for atleast 5 hours, pressure cook it for upto 3 whistles or untill boiled.

2. Chop onion, tomatoes, garlic, heat oil in a vessel, add mustard seeds, as it splutters add cumin seeds, asafoetida curry leaves and onion. Cook untill onion becomes translucent. Now add ginger & garlic. Saute for a minute.

3. Add chopped tomatoes, stir- cook for a while, add all the spices, salt according to your taste.

4. Add boiled peas + water, bring it to a boil.

5. Add lemon juice and chopped cilantro.

To Serve:

1. For each person, In a separate bowl, add this peas gravy and garnish it with farsan (Sev-mixture), chopped onion/scallions, some lemon juice with sweet date & tamarind chutney. 

2. Enjoy it with Warm buttered Pav (your favorite bread)

Usal Pav goes to "The Combo Event", hosted by Pari

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Mixed Bean And Rice Recipe

Know What U Eat:  A Very simple mixed bean & rice with a combination of Protein  some carb also a good source of Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Protein, Vitamin C, Thiamin, Riboflavin, Niacin, Folate, Copper and Manganese makes a quick and healthy option, lunch box idea for my 5yr old, along with some fruits & yogurt makes me ready for the next working day, as well as he enjoys eating. I have mixed some of his favorite beans, along with basmati rice and some Indian spices tempered in olive oil with some mustard & cumin pairing turmeric and garam masala. A variation from original recipe of black bean and rice, where oregano, cayenne pepper, bell pepper and garlic is used. Sending it to MLLA-20 hosted by, Crispy Cook, started by Susan of Wellseasonedcook.


Ingredients:
1 C Mixed Beans, soaked & cooked. I used kidney-beans, blackeyed beans, black gram beans.
2 C Cooked Basmati Rice, ( brown rice for more healthier version)
1 Onion, finely chopped,
2 Green Thai Chillies, finely chopped,
1/4 tsp Mustard seeds,
1/4 tsp Cumin seeds,
Few Curry Leaves,
1/2 tsp Garam Masala,
1/4 tsp Turmeric Powder,
Few pinches of Asafoetida,
1 tsp lemon juice,
Cilantro, chopped,
Salt to taste


Method:
1.  In a non stick pot, heat oil, add mustard seeds & wait untill it splutters, once done, add onion, curry leaves, asafoetida & green chillies and cook untill onion becomes translucent.
2.  Add mixed-cooked beans. Mix well.
3.  Now add rice, turmeric powder, salt, garam masala, lemon juice. Mix well.
4.  Garnish it with chopped fresh cilantro. Serve Hot.


Tip: A little variation, pomegranate & fresh coconut can also be added, it worked with my fussy eater.

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Nutritious Mixed Bean And Pomegranate Salad/Sundal

Health & Nutrition Benefits of Pomegranates/Pomegranate Juice

• Being rich in antioxidants, pomegranate can keep LDL (bad cholesterol) from oxidizing and thus, prevents atherosclerosis.
• Pomegranate has been found to help keep blood platelets from clumping together and forming unnecessary clots.
• Regular consumption of pomegranate juice is said to be beneficial for those suffering from heart diseases.
• Researches have indicated that pomegranate compounds might prevent prostate cancer and even slowdown its growth.
• Pomegranate juice has also been associated with reducing the risk of breast cancer.
• Pomegranate juice is pretty good for those suffering from diarrhea, but it over-consumption can lead to constipation.
• Pomegranate is said to be good for reducing plaque in the arteries and raising levels of HDL (good cholesterol).
• It has been seen that pomegranate juice helps prevent heart attacks and even stroke.
• Studies have shown that maternal consumption of pomegranate juice might protect the neonatal brain from damage after injury.
• Pomegranate is believed to help prevent cartilage deterioration and thus, keep osteoarthritis at bay.
• Consumption of pomegranate might prevent and even slow down Alzheimer's disease.
• Pomegranate juice is associated with lowering of blood pressure as well as better oral health.

Preparation time: 15 mins..soak time overnight or 5 hours

Cooking time: 10 mins

Serves 2 (as side dish)

Ingredients:

3 C Mixed Beans (Red Kidney Beans + Blackeyed bean + black chickpea {kala chana}), soaked overnight, pressure cooked/boiled.

2 Tbsp Fresh Shredded, Coconut + 1 Tbsp for garnishing

2 tsp Canola Oil / Olive Oil

1/4 tsp Cumin Seeds

1/2 tsp Sesame seeds

2 Medium sized, green chilli chopped/slitted

Few curry leaves, optional

Few pinches of asafoetida

Freshly squeezed lemon juice, acc to taste

Salt & sugar to taste

Garnish:

1 C Fresh Pomogranate Seeds

1 Tbsp Fresh Chopped, Cilantro

Sprinkle chaat masala* before serving.

Method:

1.  Soak overnight all the beans & chickpea, and pressure cook untill completely boiled/cooked.

2.  In a pot/pan, heat oil add cumin & sesame seeds, asafoetida, green chilli, curry leaves, then add all the rest of the ingredients, now add all the seasonings & mix it well.

3.  Switch off the flame, transfer it in serving bowl & garnish it with fresh pomegranate seeds, cilantro, chaat masala & fresh grated coconut. Enjoy this guilt free snack any time of the day!!


Event Participation:
This also goes to MLLA-17 hosted by SRA  an event started by Susan.

This also goes to Cooking for Kids-Veggies & Fruit hosted by Lakshmi and started by Sharmi of Neivedyam.

This also goes to Food for 7 Stages of Life - Kids Special Event hosted by Radhika.

Sending this to Food for 7 Stages of Life - Healthy Fast Food hosted by Radhika and Sudeshna.

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Shahi Rajma (Red Kidney Bean Curry)

Preparation time: 10 mins

Cooking time: 15-20 mins

Serves : 3 as side dish with Naan / Basmati Rice

Ingredients:

2 C Rajma (Red Kidney Bean), soaked overnight & boiled

1 C Tomato Puree

1 - 2 Jalapeno or Serrano Chili peppers, finely chopped

1 Medium Tomato, thinly sliced

1 Medium Onion, thinly sliced

1 Tbsp each, Ginger & Garlic

1 tsp Chilli powder

2 tsp Garam Masala */ Store bought Rajma Masala

1 Bay Leaf

2 Tbsp half & half,

1/2 Yogurt

3 Tbsp Canola oil

2 Tbsp Fresh Cilantro, chopped

Salt to taste

Method:

1..  Heat oil in a large pot over medium-high heat. Add bay leaf and chili peppers. Cook for 1 minute. Add onion & cook until translucent. Add tomato and cook untill it begins to soften. Now add tomato puree, and cook until oil separates.

2..  Now add ginger, garlic & garam masala *. Cook and stir several minutes, add 3-4 tbsp of bean-water if needed.

3..  Add kidney beans, chili powder and cook for some time. In a bowl stir yogurt & salt (store bought rajma masala ) and pour in this mixture, cook for few more minutes while stirring continuously.

4.. Switch off the stove & stir in half -half, now garnish with cilantro and serve hot.

How to serve:This dish can be served with Basmati Rice or Naan (indian flatbread). Add fresh spinach for more flavor & color.

* Garam Masala: Garam masala means "warm or hot spice mixture", and that is exactly what this traditional Indian spice blend imparts to Indian dishes. For homemade garam masala, mix together 1/2 tsp ground cumin,1/2 tsp ground coriander,1/2 tsp ground pepper,1/2 tsp ground cardamom,1/2 tsp ground cinnamon, 1/4 tsp ground cloves. Toast the ground spices before using.  (Makes: 1 Tbsp)

Event Participation:
JFI-Rajma hosted by Divya an event started by Indira.
This goes straight to MLLA 16th Helping, event hosted by Jeanne of Cooksister, created and administered by the lovely Susan ofThe Well-Seasoned Cook.

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Protein Packed Vegan Kidney Bean, Brown Rice and Oats Patties

Know What you Eat: Kidney beans are a very good source of protein, cholesterol-lowering fiber, very good source of folate, manganese,  thiamin (vitamin B1), phosphorus, iron, copper, magnesium, potassium and vitamin K. In addition to lowering cholesterol, kidney 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.  Kidney beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Just one cup of cooked kidney beans supplies 177.0% of the daily value for molybdenum.

Brown Rice: Brown rice is good source of complex carbohydrate. It provides 15 essential nutrients, including B-vitamins, niacin and potassium. Brown rice is a very good source of selenium, which is essential for thyroid hormone metabolism and immune function.

Oats: A daily serving of whole oats rich in soluble fibre can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication. Nearly 1 in 3 American adults has high blood pressure. It usually has no symptoms, but can cause serious problems with the heart and blood vessels, leading to other complications.

Preparation time: 10 mins
Cooking time: 20 mins
Makes 8 med.sized patties


Ingredients:


4 C Rajma, boiled & mashed (Red Kidney Beans)
1 C Brown Rice, Cooked
1 C Beet root, boiled & shredded
1 C Quick cooking Oats + 1Tbsp to coat
1 C Mixed vegetables, chopped or shredded ( carrot, cabbage, onion)
1 tsp Green Chilli, finely chopped
2 Tbsp Coriander, finely chopped
1/2 tsp Fresh Ginger, finely chopped
1 tsp Garam Masala (mix. of cinnamon,blackpepper,cumin,cloves,dry mango powder etc)
Salt to taste, use bread crumbs if needed.

Method:


1.. In a bowl mix all the above ingredients, mash coarsely, and make 8-10 equall size balls, pressing them slightly to make the shape of a patty/disc shape.
2.. In a dish spread some quick cooking oats to coat the outerside of each patty.
3.. Now in a iron/non-stick skillet, spray cooking oil, and  cook untill light golden brown adding a teaspoon of oil if needed on both the sides of this patty.
OR
4.. Pre-heat oven to 350F& transfer the patties to a parchment-lined baking sheet and bake until golden brown, about 10 minute on each side and then broil for 5 minutes till the patty is well baked.Enjoy these delicious & healthy patties with your favourite bread & salad. Have it for breakfast, lunch or as a guilt free snack too.


Note: Remember you are adding all the ingredients which are already cooked..so do not over cook in the oven, or it will start to fall apart.


Event Participation:


JFI-Rajma hosted by Divya an event started by Indira.
Kids Delight hosted by Srivalli.
Madhuram's Whole Grain Baking Event- Oats for October 09
Srilekha's "EFM-Oats Series" event.

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Taco with Kidney Bean & Veggies & Awards

 

Know what you Eat - Kidney beans are a very good source of protein, cholesterol-lowering fiber, very good source of folate, manganese,  thiamin (vitamin B1), phosphorus, iron, copper, magnesium, potassium and vitamin K. In addition to lowering cholesterol, kidney 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.  Kidney beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Just one cup of cooked kidney beans supplies 177.0% of the daily value for molybdenum.

My elder one loves taco and I make this quite often. I alternate between black bean and kidney bean to make the bean filling and use greek yogurt instead of sour cream. With the goodness of beans and veggie, they make a perfect anytime snack or a wholesome meal for kids.

Ingredients

For the bean filling

Cooked Kidney Beans - 1 1/2 cups(Rinsed and Drained)
Diced Tomatoes - 3/4 Cup
Chopped Onion - 1 (medium size)
Chopped Green Chilies - 1/4 cup (Adjust this according to your taste)
Garlic - 1 clove(minced finely)
Chili powder - 1 tablespoon (Adjust this according to your taste)
Ground Cumin - 1/2 teaspoon
Dried Oregano - 1 teaspoon
Salt - 1/2 teaspoon (or to taste, the )
Garlic powder - 1/4 teaspoon
Pepper powder - 1/4 teaspoon
Mustard powder  - 1/2 teaspoon

Canola or Sunflower oil - 1 tablespoon

For Garnishing

Shredded low fat mexican blend cheese (rennetless)  - 1/3 cup
Large Avocado peeled and cubed - 1
Cherry tomatoes washed, dried and halved - 1 cup
Chopped scallion - 1/2 cup
Chopped Cilantro - 1/4 cup
Salt - 1/2 tsp or to taste
Lemon juice - half or to taste

10 Taco Shells
Greek yogurt - 1/2 cup(optional)

Method

1) In a skillet, saute onion and garlic in oil until tender.
2) Stir in beans, tomatoes, chilies and seasonings, bring to a boil and simmer uncovered for 5 minutes until the mixture thickens and all the water is dried out.
3) Heat oven to 325 degrees F and place the tacos on a cookie sheet and bake for 6 to 7 minutes until crisp.
4) Combine all the garnishing ingredients, add salt and lemon juice and mix thorougly and gently and keep it aside. ( Add salt and lime juice just before serving otherwise, the garnishing ingredients will become watery).
5) Now spoon the bean filling to heated taco shells upto half the shell and top with the garnishing mix as mentioned in 4 and drizzle with greek yogurt for healther alternate to dressing or sour cream and serve immediately.

Note - Old EL Paso stand n stuff taco shells with no trans fat.

Received the following awards from Padma and Shubha.






Received a giant bear hug from Rohini. Thanks friends for sharing these awards with us, really feel happy about it.



Event Participation

1) This goes to JFI-Rajma hosted by Divya an event started by Indira.

2) This also goes to Kids Delight hosted by Srivalli.

3) This dish goes to Garnish the Dish hosted by Pavithra and Nithya.

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