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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Sprouted Black Chickpea Salad | High Protein

Know What You Eat: Sprouts are considered as wonder foods they are abound with antioxidants, they are full of protein, vitamins, minerals and amino acids, Black Chickpea very good source of folic acid, fiber, and manganese.  They are also a good source of protein, as well as minerals such as iron, copper, zinc, and magnesium.This makes them a great food especially for diabetics and insulin-resistant individuals.  When served with your favorite raw vegetables or as a side dish in a main course, black chickpea  is extremely low and complete protein food.

Recipe: Sprouted Channa Salad | Black Chickpea

Serves 2                      Cooking time 10 mins                 Preparation time 15 mins

Ingredients

1 C Steamed Sprouted Kala Channa | Black Chickpea

1 Large Onion, chopped
1 Large Tomato, chopped 

1 Medium Cucumber, chopped

1 Medium Beetroot, boiled and chopped

1/4 C Celery, chopped (optional)

1 Small Green Chili, finely chopped

1/2 tsp Chaat masala powder
1-1/2 tsp. Lemon juice
1/4 tsp  Roasted Cumin (Jeera) powder
Finely Chopped Coriander Leaves 

Salt to taste

Preparation

• Wash, drain and steam sprouts  
• Add chopped onion, tomato, cucumber, beetroot, celery and other ingredients.
• Mix well.
• Garnish with coriander. Makes a healthy breakfast, or salad for main course.

 AWARDS TIME:

Special Thanks to Sangee Vijay of Typical Indian Cooking for passing me such beautiful awards..I would like to pass these awards to all my fellow bloggers..they all truly deserve it.. Please pick up and post it.."KEEP THE CIRCLE OF FRIENDS ROLLING"

                     Sending this recipe to Akheela's food palette series finale rainbow colors.

                         This dish goes to Healthy Living event hosted by Yummy in my Tummy.

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Classic Carrot & Raisin Salad Tossed with Honey & Sesame Dressing

Know what you eat: Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision.

A fact: Cooking carrots actually raises the nutritional benefits. The fiber in carrots can trap the beta carotene, making it difficult for your body to extract. By cooking them slightly, you free the beta-carotene, from the fiber, which allows your body to absorb it better. Eating only a half-cup serving per day will give you more than the recommended dosage of beta-carotene. This Classic salad goes to directly to Sudeshna's Salad Carnival ; Divya's Show me your Salad , PJ's No Cook Event, & Priya's Cooking with seeds : Sesame & Sanjana's Wear your Food Event. & Suma's Healing Food Carrot.

Ingredients
4 C shredded carrots, slightly steamed.
1/2 C (a handful) raisins, add as per taste
Cilantro (optional)


Dressing:
2 tsp Sesame Seeds
1/4 lemon, juiced
1 orange, juiced
2 Tbsp Honey, substitute Light brown sugar
1 Tbsp EVOO (extra virgin olive oil)
A dash of salt & pepper





Method:
1. Prepare dressing in a separate bowl, mix thoroughly. Keep aside.
2. After shredding, combine slightly steamed / microwave carrot & raisin well, using your fingers to toss and coat the carrots thoroughly, in the dressing. 
3. Transfer to serving dish. As the salad sits, the raisins will plump a bit and carrots will take on citrus taste. 
4. Enjoy this Classic Carrot & Raisin Salad.

Nutrition Facts

Amount Per Serving	%DV
Serving Size 330g
Recipe makes 2 servings
Calories 267
Calories from Fat 79	30%
Total Fat 9.05g	11%
Saturated Fat 1.28g	5%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 160mg	7%
Potassium 882mg	25%
Total Carbs 47.73g	13%
Dietary Fiber 8.5g	28%
Sugars 34.44g	23%
Protein 3.43g	5%

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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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Spinach Strawberry & Peach Salad

Know what you eat:

Spinach is an awesome source of vitamin C & iron as well as a powerful antioxidant and considered a “Super Food”.

Peaches are a tasty treat with modest calories, a good source of potassium, vitamins A & C, low sodium, no saturated fat.

Strawberries not only look like a fruity heart-shaped valentine, they are filled with unusual phytonutrients that love to promote your health. Their unique phenol content makes them a heart- protective fruit, an anti-cancer fruit, and an anti-inflammatory fruit, all rolled into one. Besides it is also a great source of vitamin C, K, B5, B6, folic acid,potassium, and many more.

Everything you need to make this salad is already most likely in your pantry / fridge. Make sure you prepare the dressing before assembling other things, to give it time to settle and come together.


Ingredients:

2 bunches of spinach / baby spinach, washed, dried, cut if needed
2-3 C washed, sliced Strawberries
1 C washed, sliced Peach
2Tbsp Distilled white vinegar / fresh lemon juice
3 Tbsp C Olive oil (vegetable oil can be substituted)
1/2 tsp white sugar or Sugar substitue for low-Carb Diets
1/4 tsp Black pepper powder
2 Tbsp of roasted and toasted sesame seeds
1/2 C Silvered Almonds & Walnuts
Salt to taste

Method:
1. Using a whisk, combine vinegar/ lemon juice, oil, sugar, paprika, a pinch of salt till sugar is dissolved. Place dressing in the refrigerator.

2. To toast sesame seeds, either put it in the microwave for 10 mins, let it come to room temperature & again put it for 10 mins OR simply place the seeds in an un-
oiled small skillet on medium heat. Stir until seeds start browning and popping. Remove from heat and set aside.

3. In a large bowl toss torn spinach leaves, strawberries, sesame seeds, and drizzle the dressing over it.

4. Now add silvered almonds & walnuts if desired.

5. Serve immediately. Enjoy!

Event Participation:
Divya's event Healing Foods-Spinach started bySiri
SWC- Cooking with greens event.
Strawberry Event
No Croutons required for the month of June
Recipes for the rest of us - Fruits.
Original Recipes - Monthly Round up

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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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Spinach, Chick Pea, Fruit & Veg Salad and Almond Milk for brunch

During school days, my kids have to be woken up really hard. But in the week ends, they get up by themselves earlier than school days and we are all up and running early in the morning. My husband sits with them and make them do little yoga and exercise and i am off to the kitchen making an elaborate breakfast for the special Sunday. So we have full breakfast and lunch(in fact a little elaborate than the weekdays) on the week ends too. But unusually i ended up having brunch on a Sunday morning few months back. This salad i prepared for brunch on one of those Sunday's for myself when my husband was travelling out of country and my elder one had gone to his friend's place for a sleep over and stay. Only me and my younger one were at home, lazing around we both read for some time, watched tv for some time. Being a picky eater i had prepared things which my younger one normally eats and for me i had a little bit of everything in my refrigerator. Little lazy to cook just for me, i prepared this healthy & filling salad.

Know what you Eat - Spinach is an excellent source of vitamin C and vitamin A, Spinach is also an excellent source of folate. Folate is needed by the body to help convert a potentially dangerous chemical called homocysteine that can lead to heart attack or stroke if levels get too high, into other benign molecules. In addition, spinach is an excellent source of magnesium, a mineral that can help to lower high blood pressure and protect against heart disease as well. Chick Pea(Garbanzo) are a good source of Protein, folate and also contain the following minerals Calcium, Iron, Potassium and Magnesium. Eating diets rich in fresh vegetables help in weight loss and are good for people with diabetes and for the healthy people to remain active throughout the day. Source - Whfoods & Nutritiondata.

Preparation Time - 15 mins
Cooking Time - none
Serves - 2

Ingredients

Spinach - 1/2 bag(I had  half of 5 oz bag)

Cooked Chick pea - 3/4 th cup

Iceberg lettuce - 1/2 cup(chopped)

Carrot - 1(Peeled & cut into thin strips)

Beet root - 1(small)

Cherry tomatoes - 10(cut into half)

Black grapes - 10(cut into half)

Red raddish - 5(cut into thin slices)

Cucumber - 1/2(cut into thin slices)

Orange - 1/2(cubed)
Red bell pepper - 1/4 (cut into thin slices)

Toasted walnuts - handful

Shredded Cheese(vegetarian) - handful

Dressing

Extra virgin olive oil - 1 tbsp + 1/2 tsp

Orange juice - 1 tsp

lemon juice - 1 tsp

Salt - 1/2 tsp or to taste

Freshly ground black pepper - 1/2 tsp or to taste

Method

1) Peel the beetroot and cut into small cubes, add 1/2 tsp of olive oil and put in a toaster for 2-3 minutes.

2) Remove it and once cooled, add the spinach, lettuce, chick peas, carrots, raddish, cucumber, grapes, tomatoes, orange, bell pepper strips, toasted walnuts and cheese.

3) Whisk all of the dressing ingredients together and add it to the salad ingredients and serve.

4) I had this salad with Almond milk and believe it, this is a very nutritious and filling lunch.

Almond Milk


Ingredients

Almonds - 12 nos
Raw Milk - 6 oz
Ice cubes - few
Honey - 1 tsp
Cardamom powder - pinch
Saffron - pinch

Method

1) Boil the almonds in little bit of water for a few minutes and set it aside to cool.
2) If you press the almonds between your fingers, the almond peel will come off.
3) Grind the almonds into a smooth paste and then add milk, ice cubes, honey, saffron and cardamom powder and blend them together and serve.

Event Participation

1) Taking the Salad & Almond Milk to Monthly Mingle Brunch hosted by Meeta of What's for Lunch Honey.

2) This also goes to No croutons required-November theme root vegetables hosted by Lisa.

3) This also goes to Yasmeen's healing foods event.

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Evergreen Italian Salad With Nuts

Know what you eat:

This serving of Lettuce, cos or romaine, raw is a good source of Vitamin A, IU, Vitamin C, Total Folate and Vitamin K. Want to maximize the health benefits of your salads? Start with romaine lettuce for a salad guaranteed to be packed with nutrients. The vitamins, minerals, phytonutrients and fiber found in romaine lettuce are especially good for the prevention or alleviation of many common health complaints. Romaine's vitamin C and beta-carotene content make it a heart-healthy green.

Vitamin C and beta-carotene work together to prevent the oxidation of cholesterol. When cholesterol becomes oxidized, it becomes sticky and starts to build up in the artery walls forming plaques. If these plaques become too large, they can block off blood flow or break, causing a clot that triggers a heart attack or stroke.

The fiber in Romaine lettuce adds another plus in its column of heart-healthy effects. In the colon, fiber binds to bile salts and removes them from the body. This forces the body to make more bile, which is helpful because it must break down cholesterol to do so. This is just one way in which fiber is able to lower high
cholesterol levels.

Preparation time: 15 mins
Cooking time : NIL
Serves 4

Ingredients:

4 C Romaine Lettuce
1 C Sliced Carrot (cut in an angle as in the picture)
1 C Sliced Cucumber
1 Sliced Ripe Wine Tomato
1 Sliced Onion ( Optional, I did not add it)
1/2 C Chopped Roasted Walnuts
1/4 C Raisins ( I used the black variety)
1 Tbsp Sliced Almonds
2-3 Pinch Freshly Ground Black Pepper
1 tsp Salt


For Dressing:

Pfeiffer Italian Dressing OR Zesty Garlic Italian also goes well with it.
3 tsp Sesame Seeds


Method:

1. Mix all the Salad ingredients in a big mixing bowl. Now add salad dressing and sesame seeds, and toss well.
2. Serve Chilled.

Event Participation:

This dish is our contribution to SWC- Cooking with greens event.

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Rajma(Kidney Bean) Salad

Know what you Eat - Kidney beans are an excellent source of molybdenum. Molybdenum (MO) is an essential trace element although its functions are poorly understood. These are not fully understood at this stage, but it is thought that molybdenum aids in the metabolism of fats and carbohydrates, is involved in protein synthesis, is vital for the utilization of iron, protects against cancer, prevents anemia because it is necessary for iron metabolism, is necessary for the formation of uric acid, promotes a feeling of general well being and helps to prevent tooth decay.

Preparation Time - 10 mins

Cooking Time - Nil

Serves - 4

Ingredients

Cooked Kidney Bean(Either home cooked or canned one) - 2 cups(16 oz)

Tomato - 1

Scallion - 4 stalks

Salad Dressing

Olive oil - 1 tsp

Salt to taste

Lemon Juice - 1 tbsp to taste

Chat masala or Black pepper powder - 1/2 tsp

Garnishing

Chopped Cilantro - 1 tbsp

Method

1) Take 2 cups of cooked kidney beans and rinse in cold water and let the water drain completely.

2) Chop tomato and scallion into small piecese and combine with drained kidney bean.

3) Combine olive oil, salt, lemon juice and chat masala or powdered black pepper, whisk and transfer it to kidney bean + chopped vegetables and toss gently.

4) Garnish with chopped cilatro and serve.

Adding chat masala will give a zing to the salad.

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

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Brown Rice Pasta & Black Beans Salad

Know what you eat:

Just one cup of brown rice will provide you with 88.0% of the daily value for manganese. This trace mineral helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system.
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. You may already be familiar with beans' fiber and protein, but this is far from all black beans have to offer.

If you are looking for whole grain pasta, try out brown rice pasta. It tastes much better than whole wheat and the fiber content is much more than whole wheat.


Cooking Time - 25 mins
Preparation Time - 10 mins
Serves - 4
Ingredients

Cooked brown rice pasta - 3 cups
Cooked rinsed & drained black bean - 1 cup
Chopped vegetables - cherry tomatoes, scallion, celery, black olives
Salt to taste for pasta, bean

Dressing
Olive oil - 2 tbsp
Lemon juice - 1 tbsp or to taste
Onion powder - 1/2 tsp
Garlic powder(optional) - 1/4 tsp
Dried Oregano - 1/2 tsp
Dried parsley - 1 tsp
Mustard powder - 1/2 tsp
Salt - 1/2 tsp or to taste.

Garnishing Chopped cilantro or parsley


Method
1) Cook pasta as per directions, rinse in cold water and drain completely.
2) Soak black bean overnight and add salt cook till soft. Remove, rinse and drain the water completely.
3) Whisk all the salad dressing ingredients.
4) Combine cooked pasta, black bean and the chopped vegetables.
5) Add the salad dressing and toss gently to combine.
6) Garnish and serve.

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Red Chori (Red Small Beans) Salad

Know what you eat:

Red Small Beans, ( Red chori) also known as adzuki beans, are small, oval, dark-reddish brown beans. They have a strong, unsually sweet flavor and creamy texture. They are often used in the place of mung beans or whole urad dal. Red chori can also be added raw to salads. Total Antioxidant Capacity: 4,498 Small red beans topped the antioxidant list, Its a good source of protein, iron, calcium. Dont forget the color and value of vegetables added in this recipe.

Prep time: 15-20 mins
Soak Time: 4-5 hours
Cooking Time: 5 mins
Serves: 4

Ingredients:

2 C small red beans (red chori) boiled, drained/pressure cooked upto 2 whistles
1 C mixed raw vegetables of your choice, diced.
( I used cucumber, tomato, beetroot, carrot, celery, bellpepper.
1/2 C cabbage, finely shredded
1/2 C any variety sprouts (optional)
2 Tbsp Chopped nuts ( walnut,raisin,almond)

Dressing:

2-3 tsp oil ( olive / canola )
1 Tbsp fresh Lemon juice / Red wine vinegar
1 tsp chrushed black pepper
1/2 tsp sugar
1/2 tsp cumin pwd.
Salt to taste

Method:

1. In a big bowl mix together oil, lemon juice,blackpepper pwd,cumin pwd,salt and sugar, and whisk it for 2 mins.
2. Now add diced mixed veg, chopped nuts & sprouts, mix it very well, either with fingers or mixing spoons, toss it very well so that the beans and vegies, are coated nicely with this dressing .
3. You can garnish it with cilantro (optional )

l This is our entry for My legume love affair 11th helping hosted by Taste with eyes.

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Sprouted Mung(Green) Bean Salad

Know what you Eat: Mung beans(green bean) are a good source of protein, dietary fiber, thiamin, iron, magnesium, phosphorus, potassium ,copper, and folate.


Preparation Time: 15 mins
Cooking Time: 0
Serves: 3 to 4


Ingredients

Sprouted Mung(Green) Beans - 1 cup
Chopped Tomato - 1 cup
Choppped Green Pepper - 1/2 cup
Chopped Red Pepper - 1/2 cup
Chopped Scallion - 1/2 cup

Dressing

Lemon Juice - 1 tsp or to taste
Salt - 1 tsp or to taste
Powdered black pepper - 1/2 tsp or to taste

Garnishing

Chopped Cilantro - 1 tsp

Method
1) Combine sprouted mung bean, chopped tomatoes, green and red pepper, scallion.
2) Add lemon juice, salt and pepper to the above and toss gently.
3) Garnish with chopped cilantro and 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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