Category: Protein rich food

Categories
Protein rich food

(348)Palakh Paneer Sandwich Uttapam

High protein Uttapam

Ingredients

  • ¼ cup Chana dal.
  • ¼ cup Masur dal.
  • ¼ cup Moong dal.
  • ¼ cup Udad dal.
  • ½ cup Jada poha.
  • ½ tsp. Fenugreek seeds.
  • 2 Green chillies.
  • ½ inch Ginger piece.
  • 2 tsp. Salt.
  • 1 tsp. Red chilli powder.
  • ½ tsp. Turmeric powder.
  • ¼ tsp. Asafoetida powder.
  • 1 cup chopped Spinach( Palak).
  • ½ cup chopped Coriander leaves.
  • For making sandwiches:
  • Green chutney.
  • Grated paneer.

Method

  1. Wash and Soak all dals and Fenugreek seeds together for 8-10 hours.
  2. Soak separately poha for 30 minutes.
  3. After 10 hours,  add poha, ginger and chillies in dal and make a fine paste of it.
  4. Either keep aside a batter for fermentation or you can use it immediately.
  5. Add all spices, chopped spinach and coriander in the batter. Mix thoroughly.
  6. Heat non stick dosa tawa.
  7. Spread 4 equal size uttapam on dosa tawa with the help of ladle. (2 tbsp. batter in each ladle.)
  8. Cook uttapam both the sides.
  9. Serving techniques.
  10. Apply green chutney on the back side of one uttapam, grate panner on it and cover it with second uttapam .(If you wish you can arrange Cucumber and Tomato slices in it.)
  11. Serve with love and smile.
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Health Drinks Protein rich food Quick Cooking Tips

(333) Coco Protein Powder

Ingredients

  • ½ cup Almonds.
  • ½ cup Cashews.
  • ½ cup Pistachio.
  • 2 cup Lotus seeds (Makhana).
  • 100 gms. Coco Powder.

Method

  1. Dry roast all the nuts on a slow flame and keep aside.
  2. Dry roast makhana on a slow flame. When you break a single makhana with your fingers then it will easily break down. This means makhana are perfectly roasted.
  3. Make a coarse powder of all dry roasted ingredients.
  4. Mix thoroughly Coco powder with coarse powder of dry fruits and makhana.
  5. Store in an air tight container.
  6. NB why not fine powder ? Because for making fine powder we have to grind more which results in oil separating out from dry fruits and making it lumpy. So always grind in pulse mode and keep it granular.
  7. Mixing of 3 tbsp. of powder is ideal for 300 ml. of milk.
Categories
Protein rich food

(300)Red Lentils Tofu.

Ingredients

Method

  1. Wash and soak Red lentils for 3-4 hours.
  2. Drain water from the dal and grind into fine paste by adding ¾ cup of Water, Salt and Garlic.
  3. Heat a nonstick pan and pour red lentil batter in the pan and cook on a slow flame till you get the required consistency ( see video).
  4. Grease a glass container with ghee and pour batter in it. Refrigerate for 3-4 hours.
  5. After 4 hours unmould the container and  you will get a nice pink block of red lentils tofu.
  6. Cut the tofu block into small cubes, Store in fridge and consume within 3-4 days.
  7. Either mix it with any curry of your choice, just like curry with paneer or Saute in butter, sprinkle Chat masala and serve hot. Serve with love and smile.

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Categories
Protein rich food

(272)Tuver Dal (Tur Dal)

Ingredients

⅓ cup Tur dal.
2 tbsp. Oil for tempering.
8-10 Cashews.
½ tsp. Mustard seeds.
½ tsp. Sesame seeds.
⅛ tsp. Fenugreek seeds.
¼ tsp. Asafoetida powder.
⅛ cup Coriander leaves.
8-10 Curry leaves.
1-2 Bay leaves.
2 cloves.
1-2 Green chilies.
¼ tsp. Ginger paste.
⅛ cup finely chopped Jaggery.
3- 4 Kokum.
2 tsp. Salt.
400 ml. Water.

Method

Wash Tur dal 2-3 times and add 1 glass( 400 ml.) of water in it.

Add salt and pressure cook up to 3 whistles.

Once pressure releases, open the lid of the cooker and churn Tur dal with hand blender.

Heat oil in a tempering vessel.

Roast Cashews and keep aside.

Now in the same vessel with the remaining hot oil add Mustard seeds and wait for a crackling sound and then Fenugreek seeds.

Now add Asafoetida powder, Sesame seeds, Curry leaves, Bay leaf and cloves.

Saute for 30 seconds and pour in the dal pan. Also mix roasted Cashews and Coriander leaves.

Boil dal for 5 minutes after adding jaggery and kokum.

Serve hot with Steamed Rice

Tur Dal

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Categories
Protein rich food

(171)Rangooni Val

Ingredients

  • ½ cup whole Rangooni Val
  • 2 cup water for cooking.
  • ½ tsp. Soda bi carb.
  • 1 tsp. Salt.
  • ½ tsp. Turmeric powder.
  • 2 washed kokam or 1 tsp lemon juice.
  • 2 tbsp. chopped jaggery.
  • ½ 5sp. grated ginger.
  • Tempering Ingredients (Vaghar )
  • 1 tbsp. Oil .
  • ½ tsp. Mustard seeds.
  • ¼ tsp. Asafoetida powder.
  • 1 finely chopped green chilli.
  • 1 tsp. Red chilli powder.
  • 1 tsp. Coriander Cumin powder.
  • 1 tsp. Garam masala.
  • 8-10 Curry leaves.
  • 1 tbsp. chopped Coriander leaves.

Method

  1. Soak overnight Rangooni Val in soda mix water.
  2. Next morning wash thoroughly 2-3 times and pressure cook upto 4 whistles.
  3. In pressure cooker arrange Val pan at the bottom after adding water, salt and turmeric powder.
  4. Above it arrange Kokam vessel with 3 tbsp. water. Close the lid and pressure cook upto 4 whistles.
  5. Once pressure releases remove kokam vessel and Val vessel from the cooker.
  6. Transfer cooked Val and kokam into thick bottom pan.
  7. Add remaining ingredients and stir continuously. Heat tempering vessel on another stove.
  8. Heat oil and add Mustard seeds. Wait for crackling sound and add Asafoetida powder, Curry leaves, Red chilli powder Coriander Cumin powder, Garam masala and chopped coriander leaves. Soute for 10-15 seconds and pour vagar in Val. Close the lid . Simmer for 5 minutes on slow flame.
  9. Taste the dish before serving. Serve hot with steamed rice and Churma Ladoo.
  10. Variation You can also use Onion and garlic in this recipe. The only difference is when using onion and garlic please do not use jaggery.

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Categories
Protein rich food

(169) Whole White Toor.(Lentil)

Ingredients

  • ½ cup whole white toor.
  • 1½ cup water for cooking.
  • 1 tsp. Salt.
  • ½ tsp. Soda bi carb.
  • ½ tsp. Turmeric powder.
  • Tempering Ingredients ( Vaghar)
  • 2 finely chopped medium size Onions.
  • 1 finely chopped medium size Tomato.
  • 1 tbsp. Oil.
  • ½ tsp. Mustard seeds.
  • ¼ tsp. Asafoetida powder.
  • 1 tsp. Red chilli powder.
  • 1tsp. Coriander Cumin powder.
  • 1 tsp. Garam masala.
  • 8-10 Curry leaves.
  • 1 tbsp. Chopped coriander leaves.
  • ½ tsp. grated ginger.

Method

  1. Soak whole toor overnight after adding soda bi carb.
  2. Next morning drain water and check grains . Discard hard waterless grains.
  3. Wash thoroughly for 2-3 times. Add Water, Salt and turmeric powder.
  4. Pressure cook upto 4 whistles.
  5. Open the lid when pressure releases.
  6. Drain water and keep aside.
  7. In nonstick pan heat oil. Add mustard seeds and wait for crackling sound. Add Asafoetida powder, curry leaves and chopped onion.
  8. Saute till translucent. Now add chopped tomato and again saute till it becomes tender.
  9. Add all dry ingredients and saute till oil separates.
  10. Add coriander leaves and cooked whole toor. Mix thoroughly.
  11. Add required quantity of drained liquid which we kept aside.
  12. Close the lid and simmer for 5 minutes.
  13. Taste the dish before serving. Serve hot with Roti, Paratha, Bhakhri, Bajra roti, Jowar roti, Steamed rice or like a chat after mixing Green chutney, red sweet chutney, Besan sev and curd or as you wish.

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Categories
Protein rich food

(168) Udad dal( White split Black Gram)

Ingredients

  • ½ cup Split Udad dal.
  • 2 cup water for cooking.
  • 1 tsp. Salt.
  • ½ tsp. grated ginger.
  • 2 washed kokam or 1 tsp. lemon juice.
  • Tempering Ingredients (Vaghar).
  • 1 tbsp. Oil.
  • 1 tsp. Cumin seeds.
  • ¼ tsp. Asafoetida powder.
  • 2 finely chopped green chillies.
  • 8-10 Curry leaves
  • 1 tbsp. chopped Coriander leaves.

Method

  1. Wash Udad dal thoroughly 2-3 times .
  2. Add water , salt and cook upto 2 whistles.
  3. In pressure cooker arrange Udad dal vessel at bottom and on top of it keep small vessel contains kokam with 3 tbsp. water.
  4. Remove dal pan from cooker when pressure releases.
  5. Add remaining ingredients and cook in medium flame. Stir continuously otherwise udad dal will stick at the bottom of the pan.
  6. After 2-3 boils pour vaghar.
  7. Heat oil in tempering vessel. Add Cumin seeds and wait for crackling sound and add Asafoetida powder, chillies, Curry leaves and Coriander leaves. Soute for 10-15 seconds and pour it in Udad dal.
  8. Boil dal for 4-5 minutes . Stir continuously.
  9. Taste the dish before serving. Serve hot with Bajra roti or Jowar roti.
Categories
Protein rich food

(173) Channa Osaman

Ingredients

  • 1 cup strained liquid of boiled channa
  • 2 cup water.
  • 2 tbsp. chopped jaggery.
  • 2 Kokum.
  • 1 tsp. grated ginger.
  • Tempering Ingredients (Vaghar)
  • 1 tbsp. Desi ghee.
  • ½ tsp. Cumin seeds.
  • 2 Clove.
  • ½ inch Cinnamon stick.
  • ¼ tsp. Asafoetida powder.
  • 8-10 Curry leaves.
  • 1 tbsp. chopped Coriander leaves.

Method

  1. Mix water with strained cooked Channa liquid.
  2. Add all other ingredients and boil on medium flame.
  3. On another stove heat oil in tempering vessel.
  4. Add Cumin seeds and wait for crackling sound and add Asafoetida powder, Curry leaves, Clove, Cinnamon stick and Coriander leaves. Soute for 5-10 seconds and pour vaghar in Osaman .
  5. Boil Osaman for 5 minutes and taste the dish before serving. Serve hot with Dry brown Channa, Fulka roti or Bhakhri or Bajra roti or Jowar roti, Steamed rice or as you wish.
Categories
Protein rich food

(172)Whole Brown Channa (Dry)

Ingredients

  • ½ cup whole Brown Channa
  • 2 cups water for cooking.
  • 1 tsp Salt.
  • ½ tsp. Turmeric powder.
  • 1 tsp. Sugar.
  • 1 tsp. lemon juice.
  • Tempering Ingredients (Vaghar)
  • 1 tbsp. Oil.
  • ½ tsp. Mustard seeds.
  • ¼ tsp. Asafoetida powder
  • 1 chopped green chilli.
  • 8-10 Curry leaves.
  • 1 tsp. Red chilli powder.
  • 1 tsp. Coriander Cumin powder.
  • 1 tbsp. chopped Coriander leaves.

Method

  1. Soak whole Channa overnight.
  2. Next day morning wash 2-3 times and pressure cook upto 4 whistles after adding salt and turmeric powder.
  3. Open the lid once pressure releases.
  4. Strain cooked Channa with the help of strainer. Keep aside . Don’t throw away strained liquid as this liquid we will use in preparing Osaman.
  5. Heat oil in nonstick pan or thick bottom pan.
  6. Add mustard seeds and wait for crackling sound. Now add Asafoetida powder, Curry leaves, Red chilli powder, Coriander Cumin powder and chopped Coriander leaves. Soute for 10-15 seconds.
  7. Now add channa and Sugar. Mix thoroughly. Again soute for 10 – 15 seconds.Now switch off the flame and add lemon juice. Mix thoroughly
  8. Taste the dish before serving. Serve hot with Osaman, Steamed rice, Fulka roti or Bhakhri or Paratha or Bajra roti or Jowar roti or as you wish.
Categories
Protein rich food

(170) Whole Red Toor ( Lentil)

Lal tuver

Ingredients

  • ½ cup whole red toor.
  • ½ tsp. Soda bi carb.
  • 2 cup water for cooking.
  • 1 tsp. Salt.
  • ½ tsp. Turmeric powder
  • 1 tbsp. Besan( Channa dal flour)
  • 2 washed kokam or 1 tsp. lemon juice.
  • 2 tbsp. finely chopped jaggery.
  • Tempering Ingredients (Vaghar)
  • 1 tbsp. Oil
  • ½ tsp. Mustard seeds.
  • ¼ tsp. Asafoetida powder.
  • 1 tsp. Red chilli powder.
  • 1 tsp. Coriander Cumin powder.
  • 8-10 Curry leaves.
  • 1 tbsp. Chopped coriander leaves.

Method

  1. Soak whole toor overnight after adding soda bi Carb.
  2. Next morning drain water, check and discard hard grains.
  3. Wash thoroughly 2-3 times. Add water, salt and turmeric powder.
  4. In pressure cooker arrange toor vessel at bottom and on top of it keep small vessel contains kokam with 3 tbsp. water.
  5. Pressure cook upto 4 whistles.
  6. Open the lid when pressure releases.
  7. Drain water from cooked Toor and keep aside.
  8. Mix besan in 2 tbsp. of drained toor liquid and make lump free batter. Keep aside.
  9. In another thick bottom pan mix cooked toor, kokam, besan batter and jaggery. Mix thoroughly and stir continuously otherwise besan will stick at bottom.
  10. Heat oil in tempering vessel.
  11. Add mustard seeds and wait for crackling sound. Now add Asafoetida powder, Curry leaves, Red chilli powder, Coriander Cumin powder and Coriander leaves. Soute for 10-15 seconds.
  12. Pour vagar and besan batter into toor vessel. Stir continuously till it starts boiling. Close the lid. Allow to cook for 5 minutes in slow flame. Stir occasionally. Adjust the consistency by adding cooked toor liquid.
  13. Taste the dish before serving. Serve hot with steamed rice, Bajri roti, Jowar roti, Fulka roti, Bhakhri, Paratha, Jeera rice or as you wish