Tag Archives: vegetables

SPINACH CAULIFLOWER CUTLETS

It is always an ordeal to get my kids to have their daily quota of vegetables. I need to come up with different ways to get them to eat them. Today came up with this idea of spinach and cauliflower cutlets.

spinach-cauliflower

This is what you’ll need

Spinach: 1 cup (finely chopped)

Cauliflower: 1 cup (finely shredded)

Potato: 1 (boiled)

Ginger: 1tsp (grated)

Chilli powder: 1tsp

Turmeric powder: 1/2tsp

Garam masala: 1tsp

Chaat Masala: 1tsp

Cornflour: 2tbsp

Bread crumbs: 1/2 cup

Salt to taste

Oil: To shallow fry

Let’s get cooking

1. In a bowl add the chopped spinach along with the shredded cauliflower, ginger, chilli powder, turmeric powder, garam masala, chaat masala, cornflour and salt.

2. Grate in the boiled potato and add 1/4 cup of the bread crumbs to the above mentioned mixture. Keep the remaining bread crumbs aside, to be used for coating the cutlets.

3. Mix well and shape into cutlets. Coat with breadcrumbs.

4. Shallow fry until evenly brown.

5. Serve hot with ketchup or green chutney.

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Approximate preparation and cooking time: 40 minutes

Serves: 4

JUS-ROL PIZZA PUFF

With winter having set in and the clocks moved back an hour, it seems like time has come to a standstill! Initial winter blues set in and I find myself dreading the thought of having to cook. To my rescue came the Jus-Rol puff pastry sheets that I had at home. Added a few toppings (chicken for the kids and hubby, vegetarian for me) popped it into the oven and voila out came a tasty pizza puff. The kids absolutely loved it and the best part is this required very little preparation.

This is what you’ll need

Jus-Rol puff pastry sheets: 1

Tomato puree: 4tbsp

Vegetables for topping as per your preference I used sliced red onions, mushrooms, green pepper, cherry tomatoes and spinach

Grated cheese: 6 tbsp

Mixed herbs and chilli flakes: For topping

Let’s get cooking

1. Pre heat the over at 180deg C.

2. If using rom frozen, first thaw the puff pastry sheet. Cut into 6 pieces (or 4 big ones)

3. Spread tomato puree on the base of each sheet.

4. Spread the vegetables on the top.

5. Sprinkle herbs and chilli flakes.

6. Top with grated cheese and bake in a preheated oven for 25 to 30 minutes or until the pastry is nicely brown.

7. Drizzle with olive oil and serve hot.

 

Approximate preparation and cooking time: 50 minutes

Serves: 3

 

 

 

VEGGIE BREAD CUPS

Today morning after dropping the kids off to school I went for a long walk and had my thinking cap on trying to figure out what I could make for the kids when they got back from school. Most snacks with bread always turn out to be a big hit, so thought of trying bread cups.

This is what you’ll need

Brown bread read slices: 6 (crusts removed)

Onion: 1 (chopped)

Beans: 6-8 (chopped)

Carrot: 1 (peeled and chopped)

Sweetcorn: 2tbsp

Cheese spread: 2-3tbsp

Butter: 2tsp

Salt and pepper to taste

Let’s get cooking

1. Dampen each bread slice and squeeze dry. Place in a muffin tray, so as to take the shape of the muffin cup.

2. Bake in an oven at 180deg C for 10-15 minutes, until crisp. Remove and keep aside.

3. Melt the butter in a pan and saute the onions until soft.

4. Add the finely chopped beans, sweetcorn and carrots and cook for 3-4 minutes.

5. Add salt and pepper as required. Remove from gas.

6. When still warm add the cheese spread and mix well.

7. Add 2-3 spoonfuls of the mixture into the prepared bread cups.

8. Serve on its own or with ketchup.

Approximate preparation and cooking time: 25 minutes

Serves: 2-3

 

 

MASALA KHICHDI MILONI

Khichdi is a dish I usually prepare on a day that I am feeling really lazy to cook , and today was one such day. Khichdi in itself is a complete meal, rich in protein with the cereal pulse combination. To make it complete I added vegetables and a mixture of dals to make this dish even more nutritious.

Also gave it a fancy name ” Masala Khichdi Miloni”. A good way to get the kids to eat their vegetables. Tastes delicious with a dollop of extra ghee! ūüėÄ

This is what you’ll need

Rice: 1 cup

Tur dal: 1/4 cup

Masoor dal: 1/4 cup

Chana dal: 1/4 cup

Moong Dal: 1/4 cup

Chopped Mixed vegetables: 1 cup (peas, carrots, beans)

Onions: 2

Tomatoes: 2

Ginger: 1tsp (finely chopped)

Green chillies: 2

Chilli powder: 1tsp

Turmeric powder: 1/4tsp

Coriander powder: 1tsp

Cumin powder: 1tsp

Mustard seeds: 1tsp

Cumin seeds: 1tsp

Hing (asafoetida): 1/2tsp

Methi seeds: 1/2tsp

Cinnamon: 1″ piece

Cloves: 3

Bay leaf: 1

Ghee: 2tsp

Salt to taste

Let’s get cooking

1. Wash the rice and dals. Soak for around 15 minutes.

2. In the mean time finely chop the ginger and green chillies. Slice the onions, tomatoes and chop the vegetables.

3. Heat the ghee in a pressure cooker. Season with mustard seeds, cumin seeds, methi, hing, cinnamon, cloves and bay leaf.

4. Add the sliced onions and sauté until transparent.

5. Add the ginger and green chillies and fry for a minute.

6. Mix in the dry powders along with the tomatoes and fry again for 3 to 4 minutes.

7. Add the vegetables and mix well.

8. Lastly add the rice and dals, along with the salt. Fry for a couple of minutes. Add 4 glasses of water. Cover and pressure cook for 2 whistles.

9. Once the pressure drops, open the lid, mix well and serve the khichdi with a dollop of ghee.

Approximate preparation and cooking time: 30 minutes.

Dietician’s Note

The cereal pulse combination in this dish makes it a complete meal rich in proteins.

The vegetables are rich in vitamins and minerals.

 

VEGETABLES IN HERBED CHILLI AND CHEESE SAUCE

This is what you’ll need

Spring onions: 4

Carrot: 1

Pepper: 1

Mushrooms: 10

Corguette: 1

Chilli: 1

Chilli flakes: 1/2tsp

Philadelphia Cream Cheese: 2tbsp

White sauce made with 1 tbsp of butter, 1tbsp of flour and 1 glass of milk

Grated cheese: 3tbsp

Mixed dried herbs: 1tbsp

Butter: 1tbsp

Salt and pepper to taste

Let’s get cooking

1. Wash and slice the vegetables. Cut the red chilli finely.

2. Heat the butter in a pan. Add the red chilli and saute the vegetables until done.

3. Add the chilli flakes and the philadelphia cream cheese. Let it melt.

4. Prepare the white sauce, melting the butter. Add the flour and cook for a minute.

5. Remove from the gas and add the milk. Mix well taking care no lumps are formed.

6. Put it back on the gas and cook. Add the cheese and bring to a boil.

7 Season with required amount of salt and pepper.

8. Add this sauce to the vegetables along with the mixed herbs. Check salt.

9. Serve hot with garlic bread.

Approximate preparation and cooking time: 30 minutes

* Other vegetables like cauliflower, broccoli and beans can also be used.

Non vegetarians could try it with chicken or prawns too.

MIXED VEGETABLE KADHI

This is what you’ll need

Brinjals: 2 small

Gavar (cluster beans): 12

Bhindi (okra): 5

Carrot: 1

Potato: 1 small

Drumstick: 1

Kairi (raw mango): 1

Besan (gram flour): 2tbsp

Green chillies: 4

Ginger:¬†¬Ĺ” piece

Turmeric powder: ¬Ĺtsp

Methi seeds: ¬Ĺtsp

Curry leaves: Few

Mustard seeds: 1 tsp

Salt to taste

Oil

Let’s get cooking

1. Wash the vegetables. Cut the carrots, kairi and potato into one inch pieces.

2. Slit the bhindi and slice the brinjals into four. Cut the drumsticks into finger sized pieces.

3. Grind the ginger and green chillies to a coarse paste.

4. Mix the besan and make a paste with 2 glasses of water.

5. Cook the vegetables in a pan along with the ginger green chilli paste.

6. When almost cooked, add the turmeric powder, the besan paste and salt.

7. Let it boil for 10 minutes. Add water if the kadhi is too thick.

8. Season with mustard seeds, methi seeds and curry leaves.

9. Garnish with coriander leaves and serve with rice or chappatis.

Approximate preparation and cooking time: 45 minutes

Dietician’s Note

This kadhi has plenty of vegetables making it rich in vitamins and minerals, at the same time low in calories.

Gram flour has a low glycaemic index and is high in dietary fibre. Good choice for diabetics. The potato can be omitted.

Low calorie hence great for those on weight reducing diets.

VEGETABLE PASTA

This is what you’ll need

Pasta: 100gms

Carrot: 1 big

Beans: 10-12

Onion: 1

Cream: 100ml

Cheese: 50gms

Butter: 1tbsp

Salt and pepper to taste

Let’s get cooking

1. Slice the onions. Chop the carrots and beans.

2. Cook the pasta, drain and keep aside.

3. Heat the butter in a pan, add the onions.

4. Sauté until the onions are transparent.

5. Add the carrots and beans and cook until done.

6. Add the pasta, cream, salt, pepper and grated cheese. Boil once.

7. Serve hot with a slice of garlic bread.

Approximate preparation and cooking time: 30 minutes

Serves: 2

Dietician’s Note

No doubt pasta is nutritious and a good source of energy, protein, B vitamins, iron and niacin. It contains almost no fat, is very low in sodium and is cholesterol free.

Pasta also has a low glycaemic index so it does not cause the blood sugar to rise quickly.

This recipe however has cream and cheese, not the right choice for diabetics, or people on weight reducing diets.

Omitting the cream and adding skimmed milk and 1tbsp of cheese instead can be an alternative.

VEGETABLES IN CORIANDER SAUCE

This is what you’ll need

Onions: 2

Mixed vegetables: 2 cups (beans, cauliflower, carrot, peppers)

Flour: 3tbsp

Butter: 3tbsp

Lime juice: 1tbsp

Coriander leaves: 1 small bunch

Grated cheese: 100gms

Salt and pepper to taste

Let’s get cooking

1. Chop all the vegetables finely.

2. Heat water in a pan and add the vegetables. Boil and cook until the vegetables are done. Drain and keep aside.

3. Melt the butter in a pan. Add the flour and mix well. Add water little at a time, mixing well each time making sure no lumps are formed.

4. Add the chopped coriander leaves and boiled vegetables. Bring to a boil.

5. Add the salt, pepper and lime juice.

6. Add the grated cheese and bake at 180 degrees C for 10 minutes.

7. Serve with Garlic bread.

Dietician’s Note

Vegetables are rich sources of vitamins and minerals such as calcium, potassium, and magnesium. Minerals are essential nutrients, needed to regulate body processes such as muscle contractions and nerve impulses.

A combination of different vegetables along with cheese contributes to the protein and makes this meal complete.

For people who are obese, hypertensive or diabetic, the cheese can be omitted. Instead the vegetables can be topped with 2-3tbsp of brown bread crumbs before baking and served.

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