Recipes

1. 

Masala Khichadi

Masala Khichdi is a variation of simple khichdi in which vegetables and spices are added according to the choice. This is healthy but ultimate comfort food. Khichdi is basically prepared with rice and lentils. Every hosehold has their own recipe for khichdi. It is made with rice and moong dal (split green lentil). Adding a few vegetables with spicy tomato seasoning makes khichdi a complete meal. Usually khichdi is served with yogurt, pickle and papdam.

Preparation time: 10 minutes.

Cooking time: 10 minutes.

Masala Khichdi - Rice and Moong Dal Recipe:

1/2 cup moong dal washed and split

1/2 cup rice

1 cup cut chopped green beans, carrot, cauliflower, bottle gourd, green peas (any vegetables of your choice)

1 potato medium size washed peeled and small cubed this will make about 1/2 cup of cubed potatoes (optional)

1 tablespoon clarified butter (ghe)

3 cups water for cooking

For spice mix

2 tablespoons clarified butter (ghe)

1/2 teaspoon cumin seeds (jeera)

1/2 teaspoon mustard seeds (rai)

1/8 teaspoon asafetida (hing)

1-1/2 cups tomatoes finely chopped

1 green chili finely chopped adjust to taste

1 teaspoon salt

2 teaspoon ginger finely shredded

2 tablespoon cilantro finely chopped

¼ teaspoon garam masala

Method

ü Wash rice and moong dal changing water 3 to 4 times, drain the water.

ü Use the pressure cooker to save time.

ü In preassure cooker add clarified butter when the fumes start coming add all the spices one by one except cilantro.

ü Mix all the spices regularly until they are cooked and give frangrance.

ü Add all the cut vegetables along with salt.

ü Saute for 1 minute.

ü Now add the washed rice and moong daal into the cooked vegetables.

ü Stir well to mix everything well.

ü Add 3 cups of water.

ü Put the lid and cook on medium flame.

ü Put off the gas after two whistles.

ü Consistency of the khichdi should be like runny dough.

ü Note: as khichdi cools will become little thick.

Serve khichdi hot, and serve the khichdi with pickle, yogurt and papdam.

You can make plain khichadi by omitting vegetables and adding only turmeric and salt in spices.

Benefits of Khichadi

§ Balances all three doshas

§ Very light to digest

§ Complete nourishing meal

§ Gluten free

2. Daliya

Daliya also known as Porridge is made with broken course wheat. It’s a wholesome diet which can be part of breakfast to start a day or in lunch or dinner too.

Usually taken with milk, very common in young growing kids and in old age people too. Easy to prepare and digest recipe.

Recipe

Preparation- instant

Cooking time- 10 minutes

Ingredients

1. 1 cup Broken course wheat

2. 2 cups of water

3. Salt 1 pinch

Cooking method

ü Dry roast the wheat flour in the pressure cooker

ü Add 2 cups of water into it.

ü You can add pinch of salt into this.

ü Put the lid and cook on medium flame.

ü Wait for 2 whistles and put off the gas.

ü Ready to serve with milk, buttermilk or with cut fruits, soaked dry fruits.

Benefits

§ Nourishing

§ Easy to digest

§ Instant preparation

§ Helps easy evacuation

§ High source of fibres

3. Lentil soups

This healthful vegan soup is high in protein. Made with split Moong dal and flavored with green cilantro, moong dal soup is flavorful yet simple and easy to make.

Ingredients

For the Soup

1 cup split yellow Moong dal, washed (available in Indian grocery stores)

1 teaspoon salt

1/4 teaspoon turmeric (haldi)

3 cups water

For the Seasoning

1 tablespoon ghee

1/2 teaspoon cumin seeds (jeera)

Pinch of asafetida (hing)

For the Garnish (optional)

1 tablespoon ginger, finely sliced

1 teaspoon lemon juice

Green cilantro

Method

ü Wash the dal several times, until the water becomes almost clear.

ü To save time you may use a pressure cooker to cook.

ü In a pressure cooker add Moong dal, turmeric, salt and water. Close the cooker.

ü Cook over medium high heat until it starts to steam. Lower the heat to medium and cook for 5 more minutes.

ü Turn off the heat and let the steam escape before you open the pressure cooker.

ü Puree the dal using a hand blender or regular blender. If needed, adjust the dal to your desired consistency by adding more boiled water. Mix well.

ü Heat the ghee in a small saucepan. Add cumin seeds and wait until the seeds crack. Add asafetida and turn off the heat.

ü Pour mixture over the cooked soup.

ü Garnish (optional)

With ginger, salt and lemon juice and cilantro.

Benefits

§ Gluten free vegan recipe

§ High in protein and fibre

§ Easy to digest

§ Balances all three doshas

§ Acts as an appetizer.

4. Indian curries dry

Mostly all types of Indian dry veggies are made in a similar pattern. The combination of spices is quite similar except in some cases. Commonly the vegetables are chosen according to the season. The best way to cook the veggies is steam, boil or shallow frying. The oils used in cooking can vary depending on the regions and season. Few oils which are used in Indian kitchens often are sesame oil, mustard oil, sunflower oil, soyabean oil, coconut oil, groundnut etc.

So the basic idea of Ayurveda is eating lots of vegetables which are mostly in cooked form, as raw vegetables are little hard to digest and aggravates Vata dosha. Instead of too many salads Ayurveda promotes vegetables in dry or liquid curry form.

Almost all the vegetables used in Indian kitchen are washed, cut into small pieces. Take small 1-2 tablespoon oil for cooking 2 cups of vegetable. First add ½ teaspoon mustard seed let it pop, then add cumin ½ teaspoon, 1 teaspoon turmeric powder and add the vegetables. Add salt according to taste. Let the vegetable cook on low flame with lid cover. Stir in between to check if the vegetable is cooked. Once all the vegetables are cooked add 1 teaspoon coriander powder lastly. Red chili powder or green chili is optional. Garnish with green cilantro and serve.

5. Chutney

Chutney is a side dish to the Indian main course which is high in flavor, spices and aroma. They act as appetizer and taste enhancer. There are so many different varieties of chutney some are uncooked and some are cooked.

Here we will discuss some of them

Green cilantro chutney- Take 1 cup of green cilantro, 2 green chili, 5-6 pods of garlic, small 1-2 inch ginger, ¼ cup mint (optional), lemon juice of 1 lemon, salt, ½ teaspoon cumin, ¼ asafetida. Grind everything together and serve fresh.

Tomato ginger chutney- 4 red tomatoes medium sized, small piece of ginger, ½ teaspoon red chili flakes (optional), salt. Grind together and serve.

Dry chutney (can be used as it is to sprinkle of dishes or can be used as spreads by adding oil or butter)

Dry roast all the following and grind together. To be kept in air tight container and can be used till 7 days.

· ½ cup peanut (you can use lentils like chickpea instead if you are allergic to nuts)

· ¼ cup sesame seeds

· 8-10 curry leaves

· 1 dry red chili (optional)

· 5-10 black peppercorn

· 1 tablespoon whole coriander seeds

· 8-10 pods of dried/ fresh garlic

Benefits-

§ Appetizer

§ Digestive

§ Taste enhancing

§ Refreshing

6. Raita

Raita is a recipe made with fresh yoghurt. Churned yoghurt is used for the preparation. Make instantly with your ease and availability of vegetables or fruits.

Ingredients-

· 1 cup churned yoghurt

· Grated raw cucumber/ onion/ bottelgourd (steamed)/ beetroot (steamed)/carrot/ fresh cut piece of pineapple or strawberry

· Fresh cut cilantro

· Fresh cut mint

· Roasted cumin seed 1 teaspoon

· Black salt ½ teaspoon

· Salt ½ teaspoon

· Blackpepper ½ teaspoon crushed nicely (optional)

· 1 finely chopped green chili (optional)

Method- Mix all the spices and grated vegetables into churned yoghurt. Serve cool after refrigeration for 15-30 minutes. Goes well with Indian main course, khichadi, biryani, stuffed parantha etc.

Benefits-

§ Digestive properties as yoghurt is good for digestive system.

§ Refreshing

7. Kanji

Commonly also known as fermented veggies, it’s an ancient recipe of Indian tradition we inherit from our ancestors. Great source of probiotics in the form of veggies. Really easy to make and taste too good.

Ingredients-

· Water 2 cups

· Vegetables- carrot, beetroot, raw turmeric, ginger, cauliflower etc. Cut in long pieces length wise thinly sliced.

· Salt 2 teaspoon

· Mustard seed whole or pounded 2 teaspoon

· Asafoetida (optional)

Method

· Take a glass jar add water along with all the spices and vegetables.

· Put the lid open slightly so that gases formed can escape.

· Let the glass jar stay in your kitchen or at place which is warm, cozy and have some sunlight during day.

· Stir the mixture once in a day.

· After 2-3 days you can notice bubbles formation on the top, which is the indication that fermentation is going good.

· Let the vegetables ferment for more 3-5 days. You can check the taste in between to adjust to your taste. Like the flavor changes from salty to tangy in few days.

· Once the fermentation is over keep the jar in refrigerator. You can take 4-5 pieces at a time. Not more than that at a time.

Benefits

§ Appetizer

§ Great source of probiotic

§ Takes care of your gut and immunity