Ever Healthy Spicy Mixed Cereals With Nuts

Know what you eat:

We all are aware of the nutrition facts in mixed cereals, well, its full of almost all the vitamins, minerals,protein,also it is low in saturated fat & cholesterol. Of course one should not forget the high content of vita E & antioxidants from all the nuts present in this recipe.

Preparation time: 15 mins
Cooking time: 15 minsServes: 4-6
Note:1. There are 6 different cereals in this Mixture "Chevdo" /"Chivda" Corn Flakes,Rice Crispies,Whole Wheat thins,Granola,Wheat Chex,Shredded Wheat Store Brands cereals should be fine too, make sure its not sweet/sugar coated. Any combination with corn flakes works fine. 2. Works best in breakfast / as a healthy quick crunchy-munchy snack whenever you want.

Ingredients:
2 C Corn Flakes
1 C Rice Crispes
1 C Whole Wheat Chex
1 C Shredded Whole Wheat
1/2 C Whole Wheat thins
1/2 c Granola

Nuts & Dried Fruits/Seeds (Any Nuts/dried fruits you like)
1 C Roasted Peanuts1/4 C Roasted Chana dal (dadia dal)
1 C Mixed Nuts (Broken/Sliced Almonds,Whole Cashew/Black Raisins/Cranberries/Dried banana)


Spices:

3 tsp Red Chilli Pwd
2 tsp Turmeric Pwd
3 tsp Garam Masala Pwd (any brand)
2 tsp Amchur pwd (Dried Mango Powder) OR 1 tsp Citric Acid
Brown Sugar & Salt acc. to taste ( My version is on the sweeter side)

For Tempering:
1-1/2 Tbsp Canola Oil
2 Tbsp Sesame Seeds
1 Tbsp Cumin Seeds
1 Tbsp Fennel Seeds
1 tsp Asafoetida pwd
Few Curry Leaves

Method:

1. Mix all the cereals with fingers in a disposable Aluminum tray, meanwhile heat oil in a kadhai/frying pan & add peanuts if they are not already roasted,chana dal. Let it become slight light brown, now add all the nuts, then add, cumin seeds, sesame seeds,fennel seeds,asafoetida, curry leaves, fry for a min, then add all the ingredients in "spices" EXCEPT sugar & salt, mix it well and switch off the gas. (Be carefull these spices shoundnt be over cooked)
2. Now add sugar & salt according to your taste over the mixed cereal kept in aluminum tray. Gently mix with fingers.
3. Pour the above prepared oil & spice mixture in already mixed cereal kept in the tray. Gently toss / mix with fingers.
4. The Spicy Cereal with nuts is all ready for you to digg in, You can also store it for future use in an air tight container, stays fresh for weeks.

l This is our entry for WYF Event hosted by EC.l This dish goes to 15 mins Event hosted by Mahimaa.
This dish goes to Show me your Breakfast event hosted by Divya Vikram.

This goes to EFM June Breakfast series hosted by Srish.

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Vegetable Puff Pastry

Vegetable Puff Pastry: Vegetable Puffs are a wonderful snack option for the days that you want something quick super easy to make yet super yummy. I remember I used to indulge these in college canteen humm..it was my favorite snacks any time of the day. I always keep a package of these puffs in my freezer, and you can have endless options for the stuffing..from sweet to savory, paneer, cheese, mix vegetable...and so on. The one I made is 0 Transfat

How to Thaw and Use Puff Pastry Sheets: 
 Read the instructions on the pack.

1. Take out the packet about 1 hour before you want to use it. 

2. Place it on a liberally floured surface and roll it out firmly to about 1/2" thickness. 

3. Cut out into long rectangles for puffs or other shapes depending on your use.

Ingredients:

Any Ready made Puff Pastry Sheets  1 pack (0 Transfat)

Water to brush along the sides.

Filling:

3 Plantain (cooking banana) or Potatoes, peeled-boiled -chopped           

2 Carrots,peeled-boiled- chopped

1 Medium Bell pepper, chopped

1 tsp or acc to taste dry Parseley/1 Tbsp cilantro

1/2 C Green Peas

1 Medium Yellow Onion

2 pods of Garlic

1" Ginger, finely chopped

3 Tbsp Olive Oil

Salt to taste

Spices:

1/2 tsp Coriander-Cumin Powder       

1/2 tsp Paprika/redchili powder

1 tsp Garam Masala powder

1 tsp Amchur(Dry Mango Powder)

Prepare & Bake:

A. In a pan/pot, heat oil, add mashed banana/potatoes, rest of the vegetables, add salt and let it cook for a while untill its cooked fully.

B. Mix with all spices & set aside.

1. Pre-heat the oven to 375°F. 

2. On a flour dusted board roll out these rectangle sheets upto 1/2" thickeness, cut 3 equall squares from these sheets.

3. Stuff a spoonfull of filling into these squares and flip the other end to form a triangle shape. Or place the filling in the center and lift all the corners to close it 

firm, brushing little water on its edges, making sure the filling is nicely intact to form a square shape..check the picture.

4. For a nice golden look, brush/spray oil on these pastries. 

5. Bake for 15-20 minutes till it raises & forms a golden brown crust.

6. Enjoy hot with ketchup/or as it is...

My favorite Home made dip for these puff pastries:

1 C Tomato salsa

2 Tbsp Tomato Ketchup

1 tsp Red Garlic Chutney

Mix everything together and enjoy this with hot vegetable puff pastry.

Nutrition Facts

Amount Per Serving	%DV
Serving Size 37g
Recipe makes 18 servings
Calories 50
Calories from Fat 21	42%
Total Fat 2.36g	3%
Saturated Fat 0.35g	1%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 5mg	0%
Potassium 131mg	4%
Total Carbs 7.66g	2%
Dietary Fiber 0.8g	3%
Sugars 3.53g	2%
Protein 0.48g	1%

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Mullu Thenkuzhal(Fried Chick Pea & Rice Flour Snack)

Know what you Eat – This is one more delicious snack made with Split Chick Pea Flour and Rice flour and deep fried. This one tastes awesome , so practice portion control. This is another snack i made for Deepavali.

Ingredients

Rice Flour – 2 Cups
Split Chick Pea Flour – 1 1/4 cup
Salt – 1 1/2 tsp
Asafoetida – pinch
Turmeric powder – 1/2 tsp
Melted Ghee – 6 Tbsp
Water
Oil to fry

Method

1) Combine rice flour, split chick pea flour, salt, asafoetida, turmeric powder and mix thoroughly without any lumps.
2) Now add the melted ghee and enough water to make a stiff dough.
3) Heat oil in a wide mouthed pan keeping it in medium to low heat.
4) Make balls out of the dough and place them in the thenkuzhal maker(achu) and press it in hot oil, turn it once one side is cooked thoroughly. Now let the other side get cooked. One it is well cooked remove it from hot oil and place it a paper towel to drain out excess oil.
5) Once the excess oil is drained out, transfer to an airtight container and close it only when the content is cooled and is in room temperature.

Notes – You can also a vegan version of this by replacing warm oil instead of ghee. You can press more than one thenkuzhal depending on the size of the pan.

Event Participation:


Diwali Dhamaka 09 going on in Purva's Daawat

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Karachev

Know what you Eat – There are so many dishes made to celebrate the occasion of Deepavali. This is one of them. This food is deep fried but high in protein. Made out of Split Chick pea flour and rice, it tastes absolutely delicious. So do watch out on portion control.

Preparation Time – 10 mins
Cooking Time – 40 mins

Ingredients

Besan/Split chick Pea Flour – 4 cups
Rice Flour – 1 cup
Salt – 2 tsp or to taste
Red Chilli powder – 1 to 2 tsp or to taste
Coarsely ground Black Pepper – 1 tsp or to taste
Warm Water – 1 cup
Asafoetida powder – pinch
Turmeric powder – 1 tsp
Melted Ghee(Clarified Butter) – 3 tbsp
Oil to fry

Method

1) Combine besan/Split Chick Pea Flour, rice flour, turmeric powder, salt, red chilli powder, asafoetida powder and black pepper powder.
2) Add melted ghee and the warm water little by little and knead into a dough.
3) The dough should neither be too tight nor very loose, so make sure to watch the water when mixing the batter.
4) Heat the oil in a wide mouthed pan, take the Karachev Plate/Maker and take a handful of batter in the hand and spread it on the top giving pressure with your hand so that the karachev come out of the hole from the bottom of the plate into the oil.
5) Take extra care when doing step 4 as you are dealing with hot oil.
6) Use a long handle spoon to stir with holes in the them, and keep turning the karachev so that it gets cooked evenly.
7) Once it is evenly cooked and the color is changed to light brown, use the spoon and filter out the oil and keep the karachev in a paper towel to filter out excess oil.
8) Once the oil is absorbed transfer them to a airtight container, repeat steps from 4 till all the batter is used up. Let the karachev come to room temperature then use the lid to close it. Do not close it when it is hot as the water vapor will form on the top and it might cause sogginess to the food in the container.

Event Participation:


Diwali Dhamaka 09 going on in Purva's Daawat

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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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Murukku for ICC

Know what you Eat - This contains rice flour and urad gram(white lentil flour) and deep fried. Very tempting and tastes awesome, so watch out and try to practice portion control.

This post is for the Indian Cooking Challenge and i just followed Srivalli's recipe and it came out perfect.

Preparation Time : 20 - 30 mins

Cooking Time : 20 - 30 mins


Ingredients

Raw Rice - 4 cups
Urad Dal - 1 cup
Water - app 1/2 cup or more
Butter - 1/3 cup
Cumin seeds - 1 tsp
Sesame seeds- 1 tsp
Asafoetida powder - 1/2 tsp
Salt - 2 tsp or to taste
Oil for deep frying

Method

1) Wash and drain the rice. Shade dry the Rice for 1/2 hr. Dry roast the Urad dal to light brown. Allow it to cool.
2) First grind rice into a fine flour, keep it aside. then grind the urad dal to fine powder. (I ran the flours through a sieve and grinded the coarse flour once again)
3) In a wide vessel, take both the flours along with salt.  Add cumin, Sesame seeds and asafoetida powder to the flour, mix well.
4) Add the butter and make a crumble out of the mixture and add water slowly and knead into a dough and make into equal balls.
5) Heat a wide mouth pan with enough oil to deep fry, once oil is hot simmer to low flame.
6) Take a clean Muruku maker, fill the muruku maker with the dough. Now press the dough directly in the oil, keeping a safe height from the pan.
7) Cook over medium flame, and make sure both sides are cooked well and are golden in colour. Remove from the oil and place it on a paper towels for excess oil to drain out.
8) Store in an airtight container, once it is thoroughly cooled.

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Ulundu Vadai(Urad Gram/White lentil Fried Dumplings)

Know what you Eat - Lentils Give You Energy to Burn While Stabilizing Blood Sugar & Iron for EnergyIn 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.

This is an authentic South Indian savoury donut like made with protein rich Urad Gram and deep fried with the addition of spices and veggies of choice.

Cooking Time - 20 to 30 mins
Preparation Time - 10 mins
Serves - Makes around 10 to 12 dumplings

Ingredients:

Urad Daal (Whole White lentil without skin) - 1 cup
Ginger - 1 inch piece
Red chilli - 2 or to taste
Black pepper - 1/2 tsp or to taste
Pinch of Hing (Asafoetida)
Salt - 1 tsp or to taste
Curry leaves - handful
Oil for frying

Method

1)Soak the urad dal in a bowl of water for 30 mins.
2) Grind this into batter adding little bit of water as required into a fluffy thick batter adding red chilli, ginger, curry leaves, salt, blackpepper and asafoetida.
3) Heat oil in a pan to make dumplings out of the grind batter
4) Smear your hands with oil and take a tablespoon of batter and put in the center of your one palm and flatten it and make a small hole in the center. (Doughnut shape)
5) Drop the vadas slowly into hot oil and deep fry them in medium heat and then high flame until it becomes golden yellow.
6) Cook, fry the vadas both the side and then serve it with chutney of your choice.

Event Participation
1) This dish goes to the Janmashtami & Ganesh Chaturthi event hosted by Purva.

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Masal Vadai/Vada (Bengal Gram Fritter)

Know what you Eat: Channa Dal(Bengal gram) is very high in protein and very low in glycemic index. This bean looks just like yellow split peas, but is quite different because it doesn't readily boil down to mush. It's more closely related to garbanzo beans, or chickpeas. The differences are that chana dal is younger, smaller, split, sweeter, and has a much lower glycemic index. You can substitute chana dal for garbanzo beans in just about any recipe.

Normally all of us look for foods low in fat level, our family doctor comes from the school of thought that sugar and high carbohyhydrate foods are the culprit for lot of problems and not fat. We were little surprised when he told us the first time(Of course it depends on your blood work too) that when the cholestrol level becomes too low it can lead to different problems like depression, and found an interesting article supporting his idea in mercola.com a very useful web site on health related issues. But that doesn't mean we eat fried food everyday, ocassionally yes and now guilt free. Now let us get on to recipe.

This is a very popular South Indian deep fried snack made with Split Chick Peas with addition of spices and vegetables.

Cooking Time - 15 - 20 mins
Preparation Time - 15 mins
Serves - Makes around 10-12 vadas

Ingredients

Channa dal(Bengal gram) - 6 oz
Chopped onion - 1/2 cup
Chopped cilantro - 2 tbsp
Chopped Mint - 1 tbsp
Green Chilli - 1 or to taste
Cinnamon stick - 1
Fennel seeds - 1/2 tsp
Ginger garlic paste - 1/2 tsp
Turmeric powder - 1/2 tsp
Salt - 3/4 tsp or to taste
Oil to deep fry

Method

1) Soak Dal in warm water for 3-4 hours till it becomes little soft.
2) Drain the water and set aside a handful of soaked dal and grind the rest of it with green chilli,cinnamon stick,fennel seeds, turmeric powder and salt with very little water into a coarse paste.
3) Now add the set aside dal, ginger garlic paste, cilantro, onion and mint pieces and mix thoroughly.
4) Heat oil and take a small ball of the vada batter and flatten it in your palm and fry till golden on one side. Depending on the oil you have taken you can fry more than 1 vada at the same time. I don't take lot of oil and take as much oil needed for frying around 3 vadas as i don't reuse this oil(Yes because of high level of free radicals in them when reheating).
5) Now flip the other side and fry till golden on the other side and remove the vada and keep it in a paper towel to drain the excess oil.
6) Serve it with side dish of your choice like tomato ketchup or chutney.

l This is our entry to:Sunday Snacks - Chaats/Indian Street Foods hosted by Pallavi.

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Mixed Vegetable Appam

Know what you Eat : Choosing dark green vegetable ensures calcium and other nutrients, while red and orange veggies give us beta carotene, lycopene and other antioxidants. Now we know the importance of colorful vegetables; it turns out there are thousands of phytochemicals that pour the benefits into our food. Don't forget the onions, the allium family of vegetable is instrumental in addressing elevated blood pressure and high cholesterol, as well as bacteria and yeast infections.

Preparation Time : 10 mins

Cooking Time : 15 mins

Serves : Makes around 10 appams.

Ingredients

Idli Batter - 1 Cup

Chopped vegetables - 1 1/2 cups (Onion, bell pepper(green,red,orange,yellow), carrot, beans

Chopped coconut - 1 tbsp (chop coconut into small pieces(don't grate) will give a crunchy taste)

Grated ginger - 1/2 tsp

Chopped curry leaves - 1 tsp

Chopped Cilantro leaves - 1 tsp

salt to taste

Oil - 2 tsp

Method

1)Heat 1 tsp of oil and add curry leaves, ginger, onion, beans, carrot, bell pepper, salt and saute till they are half cooked.

2) Now add the half cooked vegetables to the idli batter, cilantro leaves and chopped coconut pieces and mix thoroughly.

3) Heat the appam pan and put a drop of oil in each of the groove and pour the batter evenly in all of them.

4) Cover and cook till one side turns golden in color (covering will make the appams to cook quickly).

5) Flip over and leave till the other side is well cooked, remove from appam pan.

6) Serve with chutney, sambar or ketchup of your choice as a quick guilt free snack.

This South Indian snack  is our entry to WYF Quick Meals event hosted by EC.

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Low fat Channa dal(Bengal Gram) Fritters

Know what you Eat : Channa Dal(Bengal gram) is very high in protein and very low in glycemic index. This bean looks just like yellow split peas, but is quite different because it doesn't readily boil down to mush. It's more closely related to garbanzo beans, or chickpeas. The differences are that chana dal is younger, smaller, split, sweeter, and has a much lower glycemic index. You can substitute chana dal for garbanzo beans in just about any recipe.

Preparation Time : 5 mins

Cooking Time : 10 mins

Serves : Around 15 fritters

Ingredients

Channa dal - 1 cup

Chopped cabbage - 1/2 cup

Chopped mint leaves - 1/4 cup

Chopped onion - 1/4 cup

Green chilli - 1 or to taste

Oil - 2 tsp

Salt to taste

I am using the appam pan for years. I use different batters to make sweet and veggie appams. But have never tried out with vada batter. I found this interesting recipe in Uma's blog and tried it out immediately.

Method

1) Soak channa dal in warm water for four hours.

2) Add green chilli,salt, little bit of water and grind to get a thick batter.

3) Add the chopped cabbage, onion and mint leaves to the batter.

4) Heat the appam pan and put a drop of oil in each of groove and pour the batter.

5) Cover the appam pan for few minutes and once one side is cooked and golden in color flip over.

6) Once the other side is cooked, remove and serve it with ketchup, chutney or sambar of your choice.

Vadai is a South Indian deep fried snack and instead of deep frying i made it in appam pan to get a low fat version.

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Garbanzo bean and cooking banana cutlet

Know what you Eat: Chickpeas offer a good dose of folate, which protects your heart and helps prevent some birth defects and Alzheimer's. They come in three colors white, black and green.

Cooking Time: 20 mins

Preparation Time: 20 mins

Serves : 6

I saw this recipe in http://mixtomatch.blogspot.com/2008/10/garbanzo-beans-potato-cutlet.htm and i followed the steps exactly except for changing few ingredients and substituting bread crumbs for super healthy chia powder.

Ingredients

Garbanzo beans/Chick peas - 2 cans

Cooking Banana- 1 large (Boiled, peeled and mashed)

Red onion - 1 medium (finely chopped)

Green bell pepper - 1/2 cup (finely chopped)

Carrots - 1/4 cup (finely chopped)

Celery - 1/4 Cup (finely chopped)

Cilantro and mint paste - 2 teaspoons

Powdered Chia(magic seed) - 1/4 cup

Ginger Garlic Paste - 1/2 tsp

Chilli powder - 1/4 tsp

Salt - To taste

Oil

Method

1) Dry blend the garbanzo in a food processor without water into a crumbly mixture.
2) Add the mashed banana to the beans and mash together well.
3) Add all the vegetables (red onion, green pepper, carrots, celery) and mint and cilantrol paste and mix well.
4) Add the chilli powder, ginger garlic paste and salt combine.
5) Add the powdered chia to absorb the extra moisture.
6) Heat a pan with a couple of tablespoons of oil on medium heat, and add the patties cook it on either side.
7) Enjoy this protein rich guilt free snack.

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Puffed Rice,Veggie & Sprouted Beans snack

Know What you Eat - Puffed rice is a type of puffed grain made from rice; usually made by heating rice kernels under high pressure in the presence of steam. Sprouting grains causes increased activities of hydrolytic enzymes, improvements in the contents of total proteins, certain essential amino acids, B-group vitamins, and a decrease in dry matter, starch and anti-nutrients.



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


Ingredients


Puffed Rice - 4 Cups
Sprouted Beans(Black Chick Peas (kala chana) and Mung Bean (Vigna radiata)) - 2 Cups
Chopped Vegetables(Onion, Tomato, Green, Red and Yellow Bell Peppers, grated carrots) - 4 Cups
Roasted Peanuts - 2 Handfulls (Will add some crunch to the snack)


For Chutney


Cilantro - 1 small bunch
Tamarind(Indian Date) - 1 small lemon size ball
Jaggery(Panela - Unrefined Sugar rich in Iron) - 2 Table spoons (less or more to taste)
Green Chilli - 2 or to taste
Salt - 1 tsp or to taste
Water - 2 to 3 tablespoons


Method

This is a very balanced snack with ingredients from all the food group - Carbohydrates, Protein and Raw vegetables. Kids will love this and will be a really filling, a good entree for after school snack.
1) Wash, rinse and drain cilantro. Soak tamarind in little bit of water to soften it.
2) Chop the drained cilantro and add the softened tamarind, green chilli, jaggery and salt and make a chutney in the blender.
3) Combine the puffed rice, sprouted beans, roasted peanuts, vegetables and add chutney to the mix and serve immediately.
4) Prepare this just before serving as puffed rice will become soggy if kept for a while.
5) Enjoy this guilt free snack any time of the day.

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Black Eyed Beans snack

Good to Know – Beans supply high quality protein which provides a healthy alternative to meat or other animal protein. Beans also contain protease inhibitors which frustrate the development of cancerous cells.

Cooking Time: 20 mins
Preparation Time: 5-10 mins
Serves: 4

Ingredients

Black eyed bean - 2 cups (Soaked and Cooked)
Coconut Oil - 1 tsp
Cumin seeds - 1/2 tsp
Curry leaves few
Asafoetida powder - 1/4 tsp
Curry powder - 1 tsp
Fresh grated Coconut - 2 table spoons
Salt to taste
Lime juice - 1/4 tsp (optional)

Method

1) Heat oil and add the mustard seeds, once it stops spluttering add the asafetida powder, curry leaves and black eyed bean.
2) Add salt and curry powder and stir and switch off in a minute.
3) Once it slightly cools down add the lemon juice and the freshly grated coconut.
4) Enjoy this protein rich guilt free snack.

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