10-Minute Channa Chaat- Guilt free snack

Know What You Eat: Black chickpea is good source of protein, iron, & magnesium-for its cardiovascular benefits. This dish is made with other root vegetables, like beet root, carrot along with black chickpea to enhance the iron intake for women who are more at a risk of iron deficiency.

Chana Chaat: This instant & very easy chaat can be found on the streets of Mumbai, can be made jain/non-jain too..This guilt free anytime snack is absolutely delicious with all the tongue-tickling flavours you find in it..not to forget the nutritional benefits you get from black chickpea & veggies, with less or no oil. Always enjoy when its made fresh & hot.

Ingredients:

2 C Black chickpea / kala chana soaked overnight & boiled

4 C Raw Veggies, peeled & shredded ( I used cabbage,scallions,carrot, beetroot, tomato)

1 C Cilantro, chopped

1 Tbsp Chaat Masala *

1 tsp red chili powder

1 tsp garam masala

1 Tbsp Canola / Olive Oil (eliminate oil & butter, if you want the dish fat-free)

1/2 tsp butter

2 medium sized green chilli, finely chopped

2 tsp freshly squeezed lemon juice

salt to taste

Method:

1.. In a wok, heat oil & butter together, now add chopped green chili, as soon as they are done add black chickpea, all the veggies, chaat masala,chillipowder, garam masala, salt & cilantro.

2.. Mix is well, and serve hot instantly.

Note:

1.  For kids you can also add shredded cheese of your choice, and eliminate green chillies.

2.  This dish is prepared, when you are almost ready to eat, as the veggies are just stir fried on high flame..it should remain slightly raw when you consume to feel the crunchiness required in this dish. It can made separately per individual taste too, adding more or less spices or veggies..Just taste excellent..any time guilt free snack.

* Chaat Masala: Its a mixture of dry mango, black salt, cumin, salt, dried cilantro seeds, chilli, black pepper, ginger..all made into fine powder.

* 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)

Sending it to My Fav Dish Event, hosted by Srivalli , of Ammajirecipe..

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.

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Mixed Vegetable Instant Corn Chaat | Salad

Know What You Eat: What food is more synonymous with summer than freshly picked corn on the cob? You must be thinking why we talk about summer, when temperatures are below 50 degree F., well, instant mixed Corn Chaat is a healthy option for anytime snack, all the ingredients that are used in this recipe are most commonly found in your refrigerator, so why not enjoy this special corn chaat in any given weather..Corn fiber is one of the keys to its well-documented digestive benefits.Fiber and protein are key macronutrients for stabilizing the passage of food through our digestive tract. Sufficient quantity of this  content in a food helps prevent too rapid or too slow digestion of that food. Different varieties of corn highlight different combinations of antioxidant phytonutrients. In the case of yellow corn, carotenoids lead the way and provide especially high concentrations of lutein and zeaxanthin. Lets talk about this recipe now, as I said almost all the ingredients are mostly found in your home, that I have used are cabbage, carrots, scallions, cilantro, lemon, and mint. You can use this recipe as a side dish, anytime healthy snack etc. Check the recipe below.

Ingredients:

• 2 C Fresh / Frozen Yellow Corn (Steam if using fresh corn until soft)
• 1 C Cabbage, shredded
• 1 C Carrots, shredded
• 1/2 C Scallion, (green+onion)
• Juice of one lemon (adjust accordingly)
• Freshly chopped Cilantro
• Freshly chopped Mint
• 1 Tbsp Chaat Masala powder OR
• 1/4 tsp Black pepper powder
• 1/4 tsp Dry Mango powder
• Salt according to your taste
• 1 Tbsp Butter / Olive Oil

Method:

• Heat butter / oil in a wok, add thawed corn and let it cook for 2 mins.
• Turn the gas knob to high, now add shredded cabbage, carrot, scallions, mint, chaat masala powder, salt and lemon juice according to your taste.
• Saute only until everything is mixed well, remember do not over cook. This recipe calls for instant preparation so you can enjoy the crunchiness of the veggies added in here.
• Garnish it with lots of chopped cilantro and serve warm.
• There are endless combinations that you can add to this recipe, including your choice of shredded veggies, sprouted legumes, and combination of fruits and nuts, adding beetroots, toasted oats, etc and  its very easy to assemble ready in minutes.
• ENJOY!!!!

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Dahi Vada (Lentil Dumplings in Sweet Yogurt Sauce)

Know What You Eat: Dahi vadas are lentil (urad + Moong dal) based savory balls originally deep fried in oil, for a healthier version try using the baked method, or use an appam pan with using just a teaspoon of oil for each fritter...these vadas are then covered with frothy fresh yogurt sauce and sprinkled with spices like chili pwd, roasted coriander-cumin pwd, chaat masala, black salt and garnished with Sweet Tamarind & Green chutney along with Fresh Cilantro/Mint leaves.
Lentils Give You Energy to Burn While Stabilizing Blood Sugar & Iron for Energy
In addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with lentils is a good idea--especially because, unlike red meat, another source of iron, lentils are not rich in fat and calories.

 

Appam Maker

Ingredients:

For Vadas (Fritters)

1 C Urad Daal (Black lentil without skin) (Soak 4-5 hrs)
1/2 C Yellow Moong Dal Soak 4-5 hrs)
1 Tsp Grated Ginger
1/2 tsp green chilli paste
Few pinches of Black pepper powder
A Pinch of Hing (Asafoetida)
Salt to taste
Oil For Deep Frying OR  3Tbps OF Oil for fritters if making in appam maker


For Yogurt Sauce:
2 C Fresh Beaten Yogurt
2 tsp. red chilli powder.
1 tsp. roasted cumin powder
1 tsp roasted corriander powder
3 tsp. Sugar ( I make it on a sweeter side as it is liked in our fly..)
1 tsp chaat masala powder
1 tsp black salt
Salt to taste


For Green chutney:
2 Tbsp Chopped Cilantro, (Coriander)
6 green chillies
salt & lemon juice.
Blend all the above to a fine paste & reserve

Sweet/sour chutney:

1 C Tamarind extract
1/2 C Pitted Dates
1 Tbsp Brown sugar
2 tsp Cumin Powder
2 tsp Chilli Powder
3 tsp Oil
Salt to taste


Preparation of Chutney: Boil the above till they reduce by half & cool. Grind /Blend it to smooth consistency. OR now a days wide range of readymade chutneys are also available...use that..to avoid long process..

Method:

1. Soak the urad + moong dal in a bowl of water overnight or 4-5 hrs. Grind it into a paste adding green chilli, ginger, salt, blackpepper pwd & hing...
2.  While you put oil to heat for the vadas...lets make the yogurt sauce ready...Take the yogurt in a bowl/ container add, sugar & salt from yogurt sauce ingredients..and beat it well... Keep it aside in a fridge for a while..2. Heat oil about 375 Degrees F in a wok to make dumplings out of this batter..Now take about a tablespoon of batter and give it the shape of vada (Doughnut shape or round). Drop the vadas slowly into hot oil and deep fry them in medium heat and then high flame until it becomes golden yellow. Take out the vadas & let is semi cool for a min, after that transfer it in a large bowl / container having luke warm water and let it soaked until you are ready for with a second batch (approx. 4-5 mins..
3. Take out the vadas from water and Squeeze so as to remove the excess water from it. Arrange them in a serving bowl / deep dish and pour the curd mixture evenly so that all the vadas get drowned completely in this yogurt sauce.
4. Chill the vadas before serving. At the time of serving place 3 - 4 vadas in a small plate and garnish with red chili powder, chaat masala powder, cumin-coriander powder, black salt, fresh coriander leaves and finally tamarind and or green chutney.

 Making fritters in Appam Maker:

1. Follow Step 1.
2. For step 2, Using a ice-cream scoop pour the batter in appam maker, apply a tea spoon of oil for each fritter, turn these fritteres on both sides for even cooking. Once done follow step 3 and so on..

Event Participation: Old Events

My legume love affair twelfth helping event hosted by Annarasa. 
RCI Mumbai Street Food, event hosted by Aquadaze & Laxmi
WYF Fried Snack Event

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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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DABELI - A traditional Gujarati Street Snack

This super yummy-spicy-tangy snack is traditionally sold on the streets of Gujarat. It is another version of vada pav made with a sweet and spicy potato mixture which is filled into a small burger bun and then topped with onion, pomegranate, fresh garlic chutney and sev (optional). Pomegranate, can be easily replaced by black / green grapes cut into small pieces. Great as a side dish, starters, picnics, or a meal in itself. This snack is generally done on pav (bun), but I usually opt for a healthier version for my family, so I choose Whole Wheat Italian Bread, similarly potatoes can be easily replaced by cooking banana (plantain).

Ingredients:

1 Foot Long Wheat Italian Bread / 12 Hamburger buns

1 Onion, chopped 

1/2 C fresh cilantro, chopped 

1/2 C peanuts, roasted 

2 tsp Fresh garlic chutney 

1/2 C fresh pomegranate seeds 

6 tbsp Dates & Tamarind chutney 

Olive oil, for cooking

For Dabeli Masala: (Increase the ratio for bulk preparation, refrigerate in  airtight container)

2 Dry Red chili 

1/2" cinnamon sticks 

1 tsp Coriander seeds 

1/4 tsp Cumin seeds 

2 Cloves

For The Filling: 

1 C boiled and mashed potatoes / cooking banana

2 Tomatoes, finely chopped

A pinch asafetida powder 

2 tbsp Dates & Tamarind Chutney

1/2 tsp Cumin seeds 

2 tbsp Oil 

Salt to taste

How to Serve:

1.  Roast the masala ingredients in a pan for about 2 to 3 minutes.

2.  Grind them to make a fine powder in a coffee grinder, set aside

3.  For the filling, heat the oil in a pan and add the cumin seeds to it, until they crackle, then add asafoetida, chopped tomatoes, dabeli masala, salt & let it cook untill tomatoes are fully cooked, then add potatoes & mix well.

4.  Remove them from the heat, combine dates-tamarind chutney and mix well.

5.  Slit wheat itallian bread or hamburger buns in half, and cook them in a using a little olive oil.

6.  Now put 12 equal portion of the filling on the lower half of each bun. OR With the help of a spatula spread the potato mixture on the lower half of itallian bread.

7.  Top it with the chopped onion, cilantro, pomegranate, peanuts, garlic chutney and dates-tamarind chutney. 

8.  Sandwich it with the top halves of the burger buns/bread and serve it. Great for picnics too.

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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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Jain Pav-Bhaji / Bhaji Pav

Know what you eat: Jains beleive---Ananta-käyas are the plants which are inhabited, not like the majority of the vegetable kingdom by individual jivas (living beings), but by an infinite number of living organisms. Potatoes, onions, carrot, garlic, ginger, tuber and other root vegetables are included. Jain concept is based on a thorough insight into plant physiology and morphology as is shown by the recognition of the role of roots and stems is for future generations. I have used Cilantro in this recipe, which is not acceptable, on particular days, in that case one can use dried cilantro.

Recipe: Jain Pav Bhaji
 

Preparation time: 12 - 15 mins

Cooking time : 15-20 mins

Serves: 4

Here is the Saatvik way of making a Pav -Bhaji:

Ingredients

• 4 med sized raw plantains/cooking banana, peeled and cut into 2- 3 pieces
• 1 C Cauliflower florets
• 1 C Chopped Green Bell Pepper
• 2 C Crushed Tomatoes / Chopped tomatoes work as well
• 1/2 C Boiled Green Peas / Frozen - thawed
• 2 tsp Butter + 1 tsp Canola Oil
• 1/2 tsp Cumin Seeds
• 2- 1/2 tsp Pav Bhaji Masala ( Any Brand, I used Badshah)
• 1 tsp Red Chilli Powder
• Salt to taste

Garnishing

1 Tbsp Chopped Cilantro / Coriander leaves

1 tsp Lemon juice

1/2 tsp Butter

Method

• Pressure Cook Plantain peeled & cut in 2-3 pieces + Cauliflower with some water, for about, 2 - 3 whistles.
• Mash it with a masher, and keep it aside.
• Heat Butter + Canola oil, and temper "Jeera" Cumin seeds, once it starts splutering, add chopped bell-peppers, & cook for a while.
• Now add chrushed tomatoes, green peas, red chilli pwd, pav-bhaji masala, salt & add already kept mashed cooked plantain + cauliflower.
• Mix everything together, cook for a while.
• Add lemon juice, chopped- cilantro, some butter and serve hot with regular / masala pav (Sour-dough Bread goes very well with this recipe)

For Masala Pav

1. In a bowl add 1 tsp butter with 1 pinch of chaat masala + pav-bhaji masala + black salt with some chopped cilantro & mix it well.

2. Now with a butter knife / spoon apply this on the Pav (bread) of your choice.

3. Serve hot with Bhaji & Popaddum (papad)

Other variations in Pav Bhaji

• Jain pav bhaji — pav bhaji without potatoes, onion and garlic

• Khada pav bhaji — cook the same way but don't mash the vegetables

. Peas pav bhaji -- Add fresh / dried soaked overnight green peas with tomatoes, and no more vegetables

• Paneer pav bhaji — regular pav bhaji garnished with loads of paneer

• Cheese pav bhaji — regular pav bhaji garnished with cheese

Event Participation:

This dish goes to RCI Jain Saatvik Cooking, hosted by PJ & Lakshmi

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Healthy Sprouted Bhel Recipe

A Spicy Indian quick snack for entertaining

Know what you eat:

Sprouts are good source of Protein, Thiamin, Niacin, Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Folate, Copper and Manganese.

Sprouts also contain an abundance of highly active antioxidants that prevent DNA destruction and protect us from the ongoing effects of aging. It wouldn't be inconceivable to find a fountain of youth here, after all, sprouts represent the miracle of birth.

Prep time: 20 mins
Cook / Mixing time: 10 mins
Serves 4-6

Ingredients :

4 C Puffed rice } Or get a readymade bhel mixture from any Indian Grocery Store
2 C Sev ( Bengal gram flour fried noodles )
1/2 C Sprouted & Boiled Whole Black/Red Chana (horse gram)
1/2 C Sprouted & Boiled Whole Mung (Green gram)
1 C Boiled/diced Beet root
1 C Finely chopped Tomato
1/4 C Grated / diced Carrot
1/4 C Diced /Chopped Cucumber
1/2 C Boiled / Peeled/ Diced Potatoes ( I did not used it, optional)
1/2 C Peeled/ Diced Onions ( I did not used it, optional)
1/4 C Roasted Peanuts
1/4 C Roasted Chana dal (optional)
2 tsp Chaat Masala pwd (any brand)
1 Tbsp Chopped Cilantro
Lemon juice to taste
Green chutney & Sweet chutney Acc to taste

Ingredients / Method

For Green chutney:

Cilantro 1 bunch
green chillies 6 nos
salt & lemon juice.
Blend all the above to a fine paste & reserve

Sweet/sour chutney:

1 C Tamarind extract
1/2 C Pitted Dates
1 Tbsp Brown sugar
2 tsp Cumin Powder
2 tsp Chilli Powder
3 tsp Oil
Salt to taste

Boil the above till they reduce by half & cool.
Grind /Blend it to smooth consistency.

Method:
Mix all the ingredients in large bowl & serve in an individual plates immediately. Garnish it with sev & cilantro.

Note:
1. Add puffed rice in the end, after you mix everything, to maintain the crunchiness needed in this recipe.
2. For easy entertaining keep all the ingredients in seperate bowls & let the guests help themselves acc to taste. Enjoy this healthy guilt free snack at anytime of the day.


l This is our entry for Sunday Snack Event hosted by Pallavi
l This is our entry for WYF Event hosted by EC
l This dish goes to 15 mins Event hosted by Mahimaa
l This is our entry for My legume love affair 11th helping hosted by Taste with eyes.

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