Quinoa Oats Mix Vegetable Crepe/Dosa - Protein Rich

 
Know what you Eat - Much talked about quinoa in this blog..for those who are new its a recently rediscovered ancient "grain" native to South America, quinoa is high in protein, the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Quinoa's amino acid profile is well balanced, making it a good choice for vegans concerned about adequate protein intake, also quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. As we all know Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream.Coming to the recipe, its an instant mix veg pancake/crepe/dosa for yummy healthy and fuller breakfast. I am glad me and my kids just love it. Sending this to  Healing Foods - Whole Grains event by Siri guest hosted by Simona and Shobha's Good Food Event

 

Ingredients

1 C Cooked Quinoa

1 C Powdered Oats (powder quickcooking oats in coffee grinder)

1 C Sooji/Rava/Semolina

1-1/2 C Yogurt,lowfat

1 or 2 Green Chilli

1 Onion,medium sized

1 C Cabbage, carrot, finely chopped

1" piece of Ginger

1/2 C Cilantro, chopped

Salt to taste

1 Tbsp Oil for Seasoning

1/4 tsp Cumin Seeds

1/4 tsp Sesame Seeds

1/4 tsp Urad dal

Few Curry leaves, chopped

A pinch of Hing(Asafoetida)

Water as per you need for pancake batter

Oil as you need for pancake/crepe/dosa

Directions:

1. Prepare quinoa, keep it aside. (Add 2 measures of water to 1 measure of Quinoa and salt to taste and cook till it fluffs up) Allow it to cool.

2. Grind Oats and soak in yogurt + water if needed along with semolina and cooked quinoa for 1 hour.

3. Finely chop green chilli, ginger, cabbage, carrot, onion and cilantro.

4. Add everything in the yogurt mixture along with salt to taste. Blend with blender only if necessary to assemble.

5. Splutter cumin & sesame seeds, urad dal along with curry leaves and hing in oil. Add this to the batter(consistency should be little thin than pancake consistency)

6. Now heat an iron/nonstick griddle, take one big spoonful of batter, make nice big pancake and pour 1 tsp of oil around it.

7. Once the side is well cooked turn the crepe and make sure the other side is cooked before removing it.

8. Serve this with sambhar, chutney or with mixing grated cucumber and mint with greek yogurt.

9. This dish is ideal for people who are looking for sugar free and low carb option. 

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Sweet Sesame & Peanut Stuffed Paratha

Know What U Eat: Sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage. For now enjoy these sweet stuffed sesame paratha freshly made and served warm, good for little fussy eaters and a sweet treat for all the rest. It goes directly to Priya's CSW- Sesame.

Ingredients:

1/2 C Brown Roasted Sesame seeds

1/2 C Jaggery

1 Tbsp Roasted Peanuts, coarsely powdered

1 Tbsp Roasted split chana daal, coarsely powdered

1 Tbsp Dry Coconut, powdered/shredded

2 Tbsp Ghee/Clarified butter

1/2 tsp Cardamom powder

2-3 tsp of water

Ingredients for Paratha/ Flat Bread dough:

1 C whole wheat flour

2 Tbsp gram flour

1 Tbsp warm canola/olive oil

water as required

Method:

1. Roast the sesame on a pan until light brown, keep them aside.

2. In the same pan roast split pea & peanuts, when cool, grind them in coffee grinder.

3. In the same pan roast the gram flour for about 2 mins. Keep aside.

4. Now add warm ghee to grated jaggery and mix all the above ingredients together to make a soft and mouldable mixture.

5. Grease your hands with oil/ghee and make small balls of stuffing and keep them aside.

For the flat bread dough:

1.  Mix flour, oil. Slowly add little water and make a firm dough. The dough should not be too soft but more on a firmer side.

2.  Divide the dough in small equal balls.

Roll in the stuffing:

1. Then roll out each ball into a not too thin disc or a chapati on a floured board. Like 3 " in diameter should be fine.

2.  Spread the above prepared jaggery & sesame mixture on one round chapati and cover with same size another round chapati. Seal the edges nicely, or else the jaggery will ooze out during cooking and will make the entire thing quite messy....sprinkle a little dry flour on top, then roll out the paratha as thinly and as round as you can, being careful not to break it.

3.  Grease a smoking tava or a griddle with ghee and place the paratha over it, keep a watch turnover when its little golden brown in color, apply ghee on the top and turn over.

4.  Press gently and spread some ghee over this side too.

5.  Keep turning untill parathas turn golden brown or done.

6.  Similarly make the rest of the sweet sesame parathas.  Serve this paratha warm.

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Super Healthy Multigrain Roti / Chapati (Indian Flat Bread)

My grandma passed across this recipe to me, I tried it once, and looking at the health benefits,ever since I make all the roti, paratha, thepla, etc using this flour...This multigrain roti is very nutritious, and very good to have a control your weight as well as its not mere carbohydrates... I always bring 2 lbs bags of all the flours mix it well with these powdered sesame & ajwain (Carom) seeds, goes in an airtight container right in my refrigerator, stays good for months.. Adding ajwain & sesame seeds are effective remedy of disease like paralysis, weakness of limbs, pain in chest, liver disease, hiccup,dyspepsia, and malfunctioning of kidney.

Nutritional Contents:

Whole Wheat Flour: Whole wheat flour has good amouts of Protein, Fiber, Iron, B vitamins, Thiamin, Niacin, Magnesium, Phosphorus, Zinc.

Millet Flour: The natural alkalinity of millet flour makes it easily digestible, so it is very beneficial for people with ulcers and digestive problems. It is also believed
to be one of the least allergenic varieties of flour.

Sorghum Flour: Nutritionally, sorghum flour is similar to corn flour, but it has a higher concentration of protein. It is gluten-free so it is an excellent choice for people who are gluten intolerant.

Soy Flour: Flour ground from soybeans is very high in protein and low in carbohydrates. It can be added to wheat flour when making baked goods to boost the protein level.

Preparation time: 10 mins

Cooking time: 15-20 mins

Yields approx. 12-14 Roti s

Ingredients:

1 C Whole Wheat flour

1/4 C Millet Flour

1/3 C Moong Flour

1/4 C Sorghum Flour

1 Tbsp Soyabean Flour

1 Tbsp sesame seeds (made into powder)

2 tsp Ajwain seeds (made into powder)

1 tsp Methi seeds (made into powder)

1/4 tsp salt Lukewarm water (Use as needed to make semi-soft dough)

5 tsp melted ghee (clear butter)

1/2 cup whole-wheat flour for rolling ( use more as needed)

Method:

1. Mix flours, salt and water together to make a semi-soft dough (towards stiff becos adding millet flour will automatically make dough softer so avoid adding more water)

2. Knead the dough on a lightly greased surface to make the dough smooth and pliable.

3. Set the dough aside and cover or atleast 10-15 mins

4. Divide the dough into 12 equal parts.

5. Make smooth ball and press flat between your palms. Take 1 ball; press it in dry flour from both sides.

6. Roll in to a 6-inch circle. If the dough sticks to the rolling pin or rolling surface, lightly dust the roti with dry flour.

7. Heat the iron/nonstick skillet on medium high heat. & place the roti over skillet.

8. Let it cook for about 30 secs, once you see the roti has started puffing, flip it on the other side and let it cook.

9. Flip again after a few seconds, now with a flat spatula and press lightly on the puffed parts of the roti. This will help the roti puff.

10. The roti should have light golden-brown spots on both sides.

11. Butter the roti, and store it in a container with a paper towel, which will keep the rotis soft.

Goes best with Moong Dal With Spinach OR any dal/vegetable of your choice.

Event Participation:

My legume love affair twelfth helping event hosted by Annarasa.

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Jain Chole Puri ( Chick-Pea Curry With Fried Puffed Whole Wheat Flat Bread )

Know what you eat:
This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Dietary Fiber, Protein and Copper, and a very good source of Folate and Manganese.Preparation time: 10 mins
Soak time: 8 hours
Cooking time: 20 mins
Serves 2

Ingredients:

1 C kabuli - chole channa (soak overnight in plenty of water)
1/4 C Channa dal (used for extra gravy & health benefit)
Handfull of whole garam masala ( black pepper,bay leaves, cinnamon stick, few cloves, cardamon big or small)

For Gravy:

1 C Tomato Puree / crushed tomatoes
1 tsp ginger-chilli paste ( avoid ginger if making pure jain)
1/2 tsp. garam masala2 tsp. chole masala
1 tsp. coriander seed powder
1/2 tsp. chilli powder
1/4 tsp. turmeric powder
1 tsp Amchur Powder (dry mango pwd) or lemon juice
1/2 C water in which channa was boiled

For Tempering:

3 tbsp. oil
1/2 tsp. cumin seeds
1 1/2 Tbsp yogurt
1 Tbsp half-n-half
2 tsp Kasoori Methi (dried methi leaves)
3-4 pinches asafoetida powder
salt to taste

1/2 tsp sugar / jaggery

For Garnishing:

1 Tbsp Chopped Cilantro / Coriander leaves

Method:

1. Pressurecook soaked chickpea+ channa dal till very soft, but not mushy (At least 5-6 whistles) along with whole garam masala. Drain, but save water, do not discard.

2. Heat oil in a wok/heavy pan. Add cumin seeds, asafoetida, ginger chilli paste & tomato puree, stirfry for 2 minutes.

3. Add 1 tsp chole powder + all dry masalas, then add chole channa with little left over water which was kept aside.

4. Simmer till gravy is almost dry.

5. Now in a bowl beat yogurt & 1 tsp of chole masala, salt, sugar/ jaggery, mix it well and pour it into the chole. Simmer it untill the gravy becomes thick.

6. Then add 1 Tbsp of half -n-half. Remove from flame, now crush kasoori methi leaves with your palms and sprinkle it over the chole. Mix it well.

7. Garnish it with lemon juice & chopped cilantro leaves.

8. Serve hot with slices of bread, parathas, puri or bhaturas or rotis.

For Puri: ( Fried, Puffed Whole wheat flat bread)

Preparation time 15-20 mins
Cooking time : 15 mins
Serves 5-6 puris

Ingredients
1 C Whole wheat flour
1 tsp salt
2 tsp oil for the dough
1/2 C milk / yogurt & water (use accordingly just enough to form a firm dough, and knead till smooth. Cover, let rest at least 1/2 hour, and knead again briefly. If resting more than 1 hour, punch and knead dough again before rolling out.... adding milk or yogurt makes the puri soft)

Canola Oil for frying.

Method:

1. Divide puri dough into small balls about golf-ball size, and roll out into 4-6" rounds on an oiled board.

2. Heat canola oil in a fryingwok or saucepan. Add a little salt to the oil to keep it from smoking. Fry the puri one at a time, holding them under the oil on the first side until they puff. Turn and fry till light brown; drain on a paper napkin to soak excess oil.

3. Serve as soon as possible with chole or any prefered vegetable.

Variation to plain puris

For spicy puris:

When making the dough, add to the dry ingredients like turmeric pwd, red chilli pwd, asafoetida pwd & salt according to taste.

These kind of puri is traditionally served with Aam Ras ( mango pulp), basundi, doodhpak (milk sweet-variety)

Event Participation:

My legume love affair twelfth helping hosted by Annarasa.
Delectable Combinations hosted by Kamalika originally started by Sunshinemom

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Methi-Mint-Multigrain Paratha & Tomato Scallion Raita

Know what you Eat - Whole wheat flour is a good source of dietary fiber, calcium, iron and other minerals. Jowar(Sorghum) calorie wise Jowar is same as wheat, except it is rich in Iron. Bajra(Pearl Millet) is rich in iron and calcium.Oats contain high fiber, protein and couple of more nutrients.Fenugreek helps lower blood glucose and cholestrol levels, and an effective treatment for both type 1 and 2 diabetes. Mint is a strong diuretic and therefore, helps in eliminating toxins from the body. When included in the diet on a regular basis, mint reduces the growth of bacteria and fungus in the body.

We are going through a total food(life) style change based on our doctor's input. Dr. R is a very knowledgeable person and he introduced us to some of the grains which has become a staple in our diet like Quinoa, Chia etc replacing Rice and Wheat to a large extent. He oriented us to go for multigrain rather than a single grain in any food. So lot of the dishes i make have more than one ingredient in them and i don't find a big difference in the taste. Next time i am going to add Quinoa flour also to this.

Preparation Time - 15 mins
Cooking Time - 20 mins
Serves around - 15 Parathas

Ingredients

1/2 cup Whole Wheat flour
1/2 cup Oats Flour
1/2 cup Bajra Flour(Sorghum)
1/2 cup Jowar Flour(Pearl Millet)
1 tsp oil for dough
2 tbsp oil for frying
3/4 cup washed, drained,chopped fenugreek leaves (methi)
3/4 cup washed, drained, chopped mint leaves
2 tsp sesame seeds
3 tsp lowfat yogurt
1 tsp green chilli paste
1/2 tsp ginger garlic paste
1 tsp turmeric pwd
Salt to taste
Ghee 2 tsp (optional)
Water to mix the dough

Method

1) Mix together all the ingredients,then add enough water to make a stiff dough and set it aside for 15mins.
2) Divide the dough in small balls, using floured board roll out not too thin circles.
3) Heat a iron griddle, grease some oil and place the parathas. Once it is golden brown in color, apply some oil on the uncooked side and turn over.
4) Press gently and remove it once cooked.
5) Apply little bit of ghee for flavor and serve hot with side dish of your choice. Serve with Raita.

Tomato Scallion Raita


Ingredients

Yogurt - 2 Cups
Chopped Scallion- 1 cup
Tomato - 1 medium sized chopped finely
Salt - 1/2 tsp or to taste
Fresh ground pepper - 1/4 tsp or to taste
Cilantro - 1 tbsp(optional)

Method

1. In a big bowl, combine yogurt, salt, & black pepper together.
2. Now add chopped scallion, tomato and cilantro to the above mixture and serve.


Event Participation:

This dish is our contribution to SWC- Cooking with greens event, hosted by Sowmya.

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Ghau Ni Bhakri / Whole wheat flat bread

Know what you eat:

Whole wheat flour is more nutritious than refined white flour.It is a good source of calcium, iron, and other minerals like selenium.This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber.

Bhakri, is a thick flat bread, which is censurably rich in ghee/oil. Bhakri is made in more or less the same way, its just the amount of ghee/oil we add makes the bhakri more soft or hard , rather more flakier," my mom calls it biscuit jevi bhakri" but as we all are health conscious. So this is lighter version of the same.

This recipe is not too heavily loaded in oil/ghee.
Ingredients:

1 Cup whole wheat flour
1 Tbsp Soyabean flour
1 Tbsp ghee/ clarified butter/oil
2 tsp whole cumin seeds
Salt to taste.

Frying/Roasting:

Oil / Ghee for shallow frying.

Method:

1. Knead dough by mixing salt, oil, wheat & soyabean flour & ghee, and water, the dough should be firm/hard. Keep it aside for a while.

2. Roll into a disk little bigger than a puri about 4-5inches.

3. Roast on a hot griddle on a very low to med.flame. Spread some ghee on top. Use wooden tool or spatula to press the bhakri so it doesn't puff up.

4. Flip over and add some more ghee. Keep pressing till it becomes reddish brown on both sides.

Note:

1. Serve with vegetable curry of your choice / with milk as in breakfast.

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Methi Thepla/Paratha (Indian Flat Bread)

Methi Thepla (Fenugreek flat wheat bread)

Wheat flour nutritional info

Cooking Time: 15 min

Preparation Time: 15 min

Serves – Yields roughly 5to 6 Parathas

Ingredients:

1 cup (120 gms)wheat flour

1/4 cup gram flour

1 Tbsp canola oil for dough, 5 tsp oil for frying

1 cup washed, drained fenugreek leaves (methi)

1/2 cup coriander leaves

2 tsp sesame seeds

1 tsp fennel seeds

3 tsp lowfat yogurt (optional)

2 tsp red-chilli pwd

1 tsp turmeric pwd

1 tsp light-brown-sugar

Salt to taste

Water to mix the dough

Method:

1. 
   Mix together all the ingredients,then add enough water to make a stiff dough, keep it aside for atleast 15 mins.
2. Divide the dough in small balls. Then roll out each ball into a not too thin disc or a chapati on a floured board.
3. Grease a smoking tava or a griddle with oil and place the paratha over it, keep a watch ..turnover when its little golden brown in color, apply oil on the top and turn over.
4. Press gently and spread some oil over this side too.
5. Keep turning untill parathas turn golden brown or done.

Can be best served with sweet mango pickel, or ketchup

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Gobi Cauliflower Paneer Paratha

Tired of eating the same old gobi paratha, well its never old when it comes to gobi, but try this new exciting "paneer gobi paratha" something even more heathly for kids, as they say paneer and kids goes together..dont you think too? Well lets talk less and put this easy new paratha on the dinner plate today.

Ingredients:

For the dough:

3 cups wheat flour

1 Tbsp canola oil

1 tsp salt , and water to knead a dough

For stuffing:

1-1/2 cup finely grated cauliflower

1 cup grated paneer

1 Tbsp ghee (clarified butter) or Oil for applying on both sides of paratha.

1 cup chopped coriander leaves

1/2 cup chopped mint leaves

3 chopped green chilies

1-1/2" chopped ginger

1 Tbsp mango powder (Amchur powder)

2 tsp garam masala powder

1/2 tsp sugar

** Salt to taste**

Method:

• Mix together salt flour & oil, then add enough water to make a stiff dough, keep it aside for atleast 15 mins, meanwhile, on the other side in a microwave or a kadhai (pot), pour in little oil, now Mix together the rest of the ingredients except paneer and cook till it becomes soft, once the mixture is cold add grated paneer.
• Divide the dough in small balls.
• Then roll out each ball into a not too thin disc or a chapati on a floured board.
• Spread the above prepared cauliflower mixture on one round chapati and cover with another round chapati. Seal the edges nicely, sprinkle a little dry flour on top, then roll out the paratha as thinly and as roundly as you can, being careful not to break it.
• Grease a smoking tava or a griddle with ghee and place the paratha over it, keep a watch turnover when its little golden brown in color, apply ghee on the top and turn over.
• Press gently and spread some ghee over this side too.
• Keep turning untill parathas turn golden brown or done.
• Sprinkle some chat masala if you have handy with some grated paneer as seen in picture.
• Serve it hot with green coriander chutney, ketchup, achar or "evergreen" a bowl of seasoned yogurt.

Very Easy to make, try it and let us know, we welcome your comments

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