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INDEX<br />
S.No. Name of Recipe Offered by Page No.<br />
1. Baked MethiMuthia Charu Goel<br />
2. Choco Coconut Ladoo Mamta Garg<br />
3. GajarHalwa Recipe Priya Mittal<br />
4. Healthy and Nutritious Spinach Parcels Priyanka Agarwal<br />
5. KadhaiPaneer Richa Singh<br />
6. Kashmiri Paneer recipe Sarika Saxena<br />
7. Malpua recipe Anuja Jyoti<br />
8. Mango Falooda Recipe Shalini Singhal<br />
9. MatarPaneer Swati Gupta<br />
10. Mushroom on Toast Poonam Shukla<br />
11. Mushroom Potato Masala Neetu Agarwal<br />
12. Stuffed Capsicums Sweety<br />
13. Tawapulao recipe Poonam Singh<br />
14. Vegetable Upma Shikha Sharma<br />
3<br />
4<br />
5<br />
6<br />
7-8<br />
9<br />
10<br />
11-12<br />
13-14<br />
15<br />
16-17<br />
18-19<br />
20<br />
21-22
Baked MethiMuthia<br />
Ingredients<br />
1 cup chopped fenugreek (methi)<br />
1/3 cup whole wheat flour (gehun ka atta)<br />
1/3 cup besan (Bengal gram flour)<br />
1/2 tsp ginger-green chilli paste<br />
1 tsp sugar<br />
1 tsp lemon juice<br />
1/4 tsp turmeric powder (haldi)<br />
1/4 tsp garam masala<br />
1 tsp oil<br />
salt to taste<br />
Other ingredients<br />
Method:<br />
Oil for greasing<br />
1. Mix all the ingredients in a bowl and knead into soft dough using a little water.<br />
2. Divide the dough into 8 equal portions, shape into even sized rounds and flatten them by<br />
placing between your palms.<br />
3. Place on a greased baking tray and bake in a pre-heated oven at 200°c (400°f) for 7 to 8<br />
minutes.<br />
4. Serve hot.<br />
5. Nutrient values per muthia<br />
Nutrient values per Muthia<br />
Energy – 38 kcal<br />
Protein – 1.4 gm<br />
Iron – 0.5 mg
Choco Coconut Ladoo<br />
Ingredients:<br />
<br />
<br />
<br />
<br />
<br />
<br />
Approx : 8oz desiccated coconut (medium to fine)<br />
Approx : 6oz fine ground powder sugar<br />
Approx : 1oz butter melted<br />
Approx : 1 table spoon ground almonds<br />
Approx : 1 table spoon ground pistachio<br />
Approx : ¼ teaspoon cardamom seeds ground<br />
Method:<br />
1. Dry roast the coconut + ground almonds + ground pistachio + ground cardamom on a tava.<br />
2. Mix the coconut +ground almonds + ground pistachio +ground cardamom + melted butter in a<br />
bowl.<br />
3. Add the ground powder sugar (icing sugar)<br />
4. Add 4 table spoons of warm water one at a time if the mixture becomes liquid then add more icing<br />
sugar to thicken .The consistency should be like ‘atta’<br />
5. Roll out to about 1’ thick using biscuit cutter cut shapes and place on homemade paper mats.<br />
** Put on tray and leave in Fridge for about one hour until hardish on the outside and still soft<br />
inside.<br />
6. Take bar of chocolate and melt by placing in a glass bowl over boiling water, once melted pour a<br />
little with a teaspoon on each coconut ladoo, sprinkle little desiccated coconut on each for<br />
decoration and leave in fridge half hour before serving.<br />
Nutrient Value:<br />
Carbohydrate - 34.2 %<br />
Protein - 5.7 %<br />
Iron - 2%
GajarHalwa Recipe<br />
PREP TIME: 15 mins<br />
COOK TIME: 1 hour 45 mins<br />
TOTAL TIME: 2 hours<br />
Gajar halva - A traditional slow cooked recipe of carrot halva with just carrots, milk, ghee, sugar and a<br />
Few dry fruits.<br />
RECIPE TYPE: Dessert<br />
CUISINE: North Indian, Punjabi<br />
SERVES: 5-6<br />
Ingredients: (measuring cup used, 1 cup = 250 ml)<br />
<br />
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<br />
<br />
8 to 9 medium tender juicy carrots/gajar - yields approx 4 to 4.5 cups grated carrots<br />
4 cups full fat organic milk<br />
4 tbsp ghee/clarified butter<br />
10 to 12 tbsp organic unrefined cane sugar or regular sugar or as required<br />
20-25 whole cashews/kaju<br />
5 to 6 green cardamom, powdered finely in a mortar-pestle or about ⅓ tsp cardamom powder<br />
A pinch of saffron strands/kesar (optional)<br />
Handful of golden raisins<br />
INSTRUCTIONS<br />
1. Rinse, peel and grate the carrots.<br />
2. In a deep thick bottomed pan combine milk and grated carrots.<br />
3. On a low to medium flame, bring the whole mixture to a boil and then simmer.<br />
4. While the mixture is simmering on a low flame, keep on stirring in between.<br />
5. The grated carrots will cook in the milk and the milk will start to reduce and evaporate.<br />
6. When the milk has 75% reduced, add the ghee, sugar and powdered cardamom to the<br />
mixture.<br />
7. Stir well and continue to simmer and cook on a low flame.<br />
8. Do keep on stirring the gajar halva in between.<br />
9. Towards the end, add the cashews, crushed saffron and raisins and simmer till all the milk is<br />
evaporated. Switch off the burner.<br />
10. Serve gajar halva hot, warm or you can also serve it cold.<br />
Nutrient Value:<br />
Carbohydrate - 31.6g<br />
Protein - 5.3g<br />
Iron - 2%
Healthy and Nutritious Spinach Parcels<br />
Ingredients<br />
10 large Spinach leaves<br />
1 tbsp - oil<br />
Oil for deep frying<br />
For Stuffing: 250 g - potato, grated (or boiled<br />
and mashed)<br />
50 g - carrot, grated<br />
50 g - Beetroot<br />
1 tbsp - peanuts, crushed lightly<br />
2 green chilies, chopped fine<br />
1 onion, big, chopped fine<br />
1 tsp - Red Chili powder<br />
1/2 inch - chopped, Ginger<br />
Method<br />
<br />
<br />
<br />
<br />
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<br />
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1/2 tsp - Garam Masala powder<br />
Salt to taste<br />
40 g - soya flakes (soaked in water for few min<br />
and squeezed dry)<br />
A pinch of Turmeric<br />
Juice of 1 Lime (optional)<br />
For Batter (Outer Covering):<br />
200 g - besan<br />
2 tbsp - Corn flour<br />
A pinch of cooking soda<br />
Salt<br />
1. Dip spinach leaves in hot salted water for a few seconds.<br />
2. Remove and dry on a cloth (without damaging them).<br />
3. Preparation of stuffing:<br />
4. Heat a tablespoon of oil, add onion, green chilli and ginger<br />
5. Fry till the onion becomes translucent.<br />
6. Add vegetables along with garam masala, red chilli powder, salt and turmeric.<br />
7. Fry till they become soft, add soaked soya flakes, mix well and cook till the curry becomes dry.<br />
8. Add chopped coriander leaves, peanuts and lime juice.<br />
9. Mix well and remove from fire.<br />
10. Make 10 balls out of stuffing and keep aside.<br />
11. Preparation of parcels:<br />
12. Spread the spinach leaves on wrong side, put a ball of stuffing in the centre, close it like a parcel<br />
13. Secure with a toothpick if necessary.<br />
14. Prepare all leaves like this and keep aside.<br />
15. Prepare batter with besan, corn flour, salt and soda (like bajji batter).<br />
16. Dip the parcels in batter and deep fry till light golden in color<br />
17. Put them on paper napkin to absorb excess oil if any.<br />
18. Serve them hot as evening snack.<br />
Nutrient Value:<br />
Carbohydrate -<br />
11.2 g<br />
Protein - 10.3 g<br />
Iron - 4.1 %
Kadhai Paneer<br />
Ingredients<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
100 gms of paneer (Cottage Cheese)<br />
1 Capsicum<br />
1 onion<br />
2 tomatoes<br />
1 table spoon refined oil<br />
3/4th tbsp Cumin seeds, coriander powder, turmeric powder<br />
salt & red chilli powder to taste<br />
Directions<br />
1. Cut onions, tomatoes, capsicum &paneer into small pieces and collect them in different bowls. We'll need<br />
them later.<br />
2. Add refined oil in kadhai (deep bottom pan)<br />
3. Add cumin seeds & turmeric powder in the oil and cook for few minutes till the cumin seeds turn into dark<br />
brown color.<br />
4. Then add onions into it and fry till they turn into dark pink color.<br />
5. Then add coriander powder, salt & red chilly into it.<br />
6. After 2-3 minutes, add tomatoes into it and cook till it loses oil. (i.e. for at least 5-7 minutes)<br />
7. Then add capsicum into it and cook it. Cover the pan for few minutes and then cook it without cover. You<br />
need to mix the ingredients from time to time.<br />
8. After the capsicum is cooked up, add paneer into it and cook for 3-4 minutes.<br />
9. Your kadhai paneer is ready.<br />
10. For garnishing, add grated paneer over it before serving.<br />
Health Benefits of kadai paneer<br />
<br />
<br />
Cottage cheese is a great source of calcium, which is helpful in maintaining strong teeth and bones. Due to<br />
its low lactose content, it protects the teeth against harmful sugars.<br />
Cottage cheese contains Vitamin D, which along with calcium, facilitates in preventing cavities and wearing<br />
down of the tooth enamel. Hence, regular consumption of cottage cheese is helpful in preserving good<br />
dental health.
Intake of cheese prevents osteoporosis that is caused due to the deficiency of calcium. Osteoporosis is<br />
common in women undergoing menopause, elderly people and children suffering from malnutrition.<br />
Cottage cheese is a rich source of protein, calcium, and vitamins which are necessary for proper bone health.<br />
Vitamins B complex, present in cottage cheese, are essential for the formation and strengthening of cartilage<br />
in children, women (pregnant and lactating) and men. These dairy products also facilitate proper absorption<br />
and distribution of calcium in the body and provide protection against diseases such as beriberi.<br />
For people who are underweight, cottage cheese helps you put on those extra pounds. It contains generous<br />
amount of proteins, fats, calcium, vitamins, and minerals, which help in boosting weight.<br />
The presence of conjugated linoleic acid and sphingolipids in cottage cheese makes it effective in preventing<br />
cancer.<br />
Cottage cheese is also known to enhance blood formation, strengthen the liver and facilitate absorption of<br />
nutrients.<br />
Cheese Nutrition Facts<br />
Amount: 1 cup<br />
Weight: 227 g<br />
Nutrient Value:<br />
Carbohydrate - 6.9 g<br />
Protein - 27 g<br />
Iron - 309 mcg
Kashmiri Paneer Recipe<br />
Ingredients<br />
<br />
<br />
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<br />
<br />
<br />
400 gmpaneer-cubed<br />
1 ½ tsp thandai/sardai mixture-soaked in ½ cup water<br />
10 almonds-blanched and peeled<br />
1 tbsp clarified butter<br />
¼ tsp green cardamom powder<br />
10 peppercorns<br />
½ cup hung yoghurt<br />
2 tsp ginger paste<br />
1 tsp kashmiri chilli powder<br />
1 tsp turmeric<br />
1 ½ tsp salt<br />
Method of <strong>Cook</strong>ing Kashmiri Receipe:<br />
1. Grind the thandai mixture, strain and make up to 1 ½ cups with water.<br />
2. Grind 8 almonds and mix into the thandai mixture. Sliver the remaining 2 and keepfor garnish.<br />
3. Mix ghee, half the cardamom powder, peppercorns, ½ tbsp yoghurt and ginger.<br />
4. Paste in a dish and cook covered at HIGH for 2 minutes.<br />
5. Mix in chilli powder, turmeric, salt, and yoghurt and thandai mixture. Cover and cook at HIGH for 5<br />
minutes.<br />
6. Add the paneer, mix well and cook covered at 70% for 7 minutes.<br />
7. Serve garnished with the remaining cardamom powder and the slivered almonds.<br />
Nutrient Value:<br />
Carbohydrate -<br />
6.1 g<br />
Protein - 22 g<br />
Iron - 298 mcg
MalpuaRecipe<br />
Let’s Start Step by Step Malpura Recipe:<br />
1. In a mixing bowl take 1 cup all-purpose flour/maida, 1 tsp fennel seeds/saunf, 3 to 4 cardamoms,<br />
crushed or ⅓ tsp cardamom powder mix the dry ingredients well.<br />
2. Add 3 tbsp grated khoya and 3 tbsp curd/yogurt. Please use fresh yogurt. Instead of khoya/mawa<br />
you can also use whole milk powder.<br />
3. Add ½ cup water.<br />
4. Begin to stir.<br />
5. Stir to a thick flowing batter without any lumps. Cover and allow the batter to rest for 30 to 40<br />
minutes. You can even keep the batter for about 2 hours at room temperature.<br />
6. The below pic shows the consistency of the malpua batter.<br />
7. Meanwhile when the batter is resting, blanch the almonds and pistachios in hot water. Keep them<br />
soaked in hot water for 20 to 30 minutes. Then peel.<br />
8. Slice them and keep aside.<br />
9. Just before you begin to fry the malpuas, prepare the sugar syrup heat ½ cup sugar and ¼ cup water<br />
here i have used cane sugar and hence this golden color.<br />
10. On a low flame simmer these mixtures also stir well so that the sugar melts.<br />
11. You need to have a ½ strings or 1 string consistency in the sugar syrup if you cannot achieve these<br />
string consistencies than just make sticky syrup. The sugar syrup must be kept warm for this keep<br />
the sugar syrup on a hot water bath so that it stays warm throughout and does not crystallize<br />
meaning keep the sugar syrup pan on a bowl or another pan filled with hot water. The hot water<br />
should touch the base of the pan containing the sugar syrup.<br />
12. Heat 3 tbsp ghee in a pan or griddle. Here i am shallow frying the malpuas instead of deep frying<br />
them you can also deep fry.<br />
13. Lastly add 3 pinches baking soda or ⅛ tsp baking soda to the malpua batter.<br />
14. Mix very well. This is important as you want the baking soda to be mixed evenly.<br />
15. Lower the flame. Take 2 tbsp to 3 tbsp of the batter and gently pour it on the hot ghee. spread the<br />
batter lightly with the back of the spoon make 2 to 4 malpuas depending on the size of the pan. fry<br />
on a low to medium flame.<br />
16. When the base become light golden, flip over.<br />
17. Flip once more and fry the other side. Flip again and fry till the malpuas have a crisp edge and are<br />
golden frymalpuas this way and add more ghee if required while frying.<br />
18. Drain them on paper towels.<br />
19. Then immediately place them in the warm sugar syrup.<br />
20. Gently coat the malpuas with the sugar syrup with the help of a spoon or small tongs.<br />
21. Remove them and place them in a serving tray or plate.<br />
22. Pour some rabri on top garnish with the chopped almonds, pistachios and crushed saffron. Serve the<br />
malpua with rabdi hot. You can also just serve the malpuas coated with the sugar syrup and<br />
garnished with the dry fruits prepare all malpuas this way and coat them with the sugar syrup.<br />
Nutrient Value:<br />
Carbohydrate - 31.7 g<br />
Protein - 5.9 g<br />
Iron - 2 %
MangoFaloodaRecipe<br />
PREP TIME 25 mins TOTAL TIME 25 mins<br />
Mango Falooda Recipe - Quick and easy mango falooda recipe with fresh mango puree, chopped mangoes and<br />
mango ice cream.<br />
RECIPE TYPE: dessert, beverages<br />
CUISINE: North Indian<br />
SERVES: 3-4<br />
Ingredients (measuring cup used, 1 cup = 250 ml)<br />
2 tsp sabja seeds/sweet basil seeds, soaked in ¾ cup water<br />
3 tbsp falooda sev cooked as per package instructions<br />
3 to 4 tbsp rose syrup<br />
½ to ⅔ cup mango puree or two medium sized mangoes blended to a smooth puree in a blender<br />
2 to 2.5 cups chilled milk<br />
1 tbsp chopped or sliced pistachios or a mix of chopped dry fruits<br />
3 to 4 scoops of mango ice cream or vanilla ice cream (optional)<br />
1 medium sized mango, peeled and chopped in small cubes<br />
crushed ice or ice cubes (optional)<br />
mango custard (optional)<br />
mango jelly (optional)<br />
tutti-frutti (optional)<br />
INSTRUCTIONS<br />
First soak 2 tsp sabja seeds/sweet basil seeds in ¾ cup water for about 20 to 30 minutes. Later strain them with a tea<br />
strainer and keep aside.<br />
PreparingFalooda:<br />
Then prepare the falooda sev according to package instructions. if you need to cook them then do boil them in water<br />
till they are cooked completely & softened rinse the cooked falooda sev in water and then drain them keep aside<br />
covered allow the falooda sev to cool completely at room temperature.
Layering Falooda:<br />
1. In serving glasses, first add 1 tbsp rose syrup.<br />
2. Then add 2 tsp sabja seeds/sweet basil seeds.<br />
3. Next add 2 to 3 tsp falooda sev.<br />
4. Add 3 tbsp mango puree.<br />
5. Add ¼ to ⅓ cup milk.<br />
6. Repeat the layers again.<br />
7. Add⅓ to ½ cup milk.<br />
8. Add chopped mangoes.<br />
9. Top with a scoop of mango or vanilla ice cream and some chopped or sliced dry fruits. also add some<br />
chopped mangoes.<br />
10. Serve mango falooda immediately.<br />
Nutrient Value:<br />
Carbohydrate - 24.4 KJ g<br />
Protein - 0.8 %<br />
Iron - 3.1 %
MatarPaneer<br />
PREP TIME<br />
COOK TIME<br />
TOTAL TIME<br />
15 mins<br />
15 mins<br />
30 mins<br />
Matar Paneer - Spiced and creamy curry with peas and cottage cheese.<br />
RECIPE TYPE: main<br />
CUISINE: North Indian<br />
SERVES: 4<br />
Ingredients(measuring cup used, 1 cup = 250 ml)<br />
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<br />
Main ingredients:<br />
250 to 300 gms paneer/cottage cheese<br />
1 cup peas or matar - fresh or frozen<br />
1 cup to 1.25 cups water, 250 to 275 ml water or add as required<br />
½ tsp cumin seeds/Jeera<br />
¼ tsp turmeric powder/haldi<br />
¼ to ½ tsp red chili powder/lalmirch powder<br />
¼ to ½ tsp punjabi garam masala powder or regular garam masala powder<br />
1 tbsp malai or cream (optional)<br />
½ tsp sugar or add as required and optional (check notes)<br />
2 to 2.5 tbsp oil or ghee<br />
a few coriander/dhania leaves for garnishing<br />
salt as required<br />
Ingredients for the masala paste:<br />
<br />
<br />
<br />
<br />
<br />
<br />
3 medium sized ripe red tomatoes, roughly chopped, ¾ cup roughly chopped tomatoes<br />
1 medium to large onion, roughly chopped, ½ cup roughly chopped onions<br />
1 to 2 green chilies, chopped<br />
½ inch ginger/adrak, chopped<br />
2-3 garlic/lahsun, chopped<br />
2 tbsp roughly chopped coriander, chopped
10 to 12 whole cashews/kaju, chopped<br />
4 to 5 black peppercorns/sabut kali mirch<br />
2 to 3 cloves/lavang<br />
½ inch cinnamon/dal chini<br />
1 tsp coriander seeds/sabut dhania<br />
INSTRUCTIONS<br />
1. Blend all the ingredients mentioned under "masala paste" in a grinder or blender to a smooth paste<br />
no need to add water while grinding keep aside.<br />
2. Heat oil or gheeadd ½ tsp cumin seeds sauté the cumin till they splutter.<br />
3. Then add the ground masala paste stir take care while sautéing as the paste splutters if there is too<br />
much spluttering, then cover partly with a lid till the spluttering stops.<br />
4. Sauté for 10-12 minutes or more on a low to medium flame till the oil separates from the paste.<br />
5. Add all the dry spice powders - turmeric powder, red chili powder, garam masala powder stir well.<br />
6. If adding cream or malai, you can add now stir and sauté for a minute.<br />
7. Then add the peas or matar stir again.<br />
8. Add water and season with salt.<br />
9. Cover the cooker tightly and pressure cook till the matar/peas are cooked. (Check notes below on<br />
how to cook in a pan.)<br />
10. When the pressure drops on its own, open the lid of the pressure cooker.<br />
11. If the curry appears thin, neither then simmer till it reaches the desired consistency the consistency<br />
is medium and neither thick nor thin.<br />
12. If the gravy appears thick, then add some water and simmer.<br />
13. Add the paneer cubes simmer for 1 to 2 minutes on a low flame or till the paneer cubes get cooked<br />
for a slight sweet taste, you can also add sugar just before you add the paneer cubes.<br />
14. Don't overcook as the paneer becomes dense and hard then.<br />
15. Garnishmatarpaneer with coriander leaves.<br />
16. Servematarpaneer with rotis, parathas, naan or rice.<br />
NOTES<br />
1. If making matar paneer recipe in a pan, then first fry the cumin seeds in a pan. Then add the masala<br />
paste and saute till oil releases from the sides. Add the dry spice powders and stir. Add the<br />
matar/peas, salt and about 1.5 to 2 cups water. Close the pan and cook the peas till they become<br />
soft. If the curry dries up whilst cooking, add more water.<br />
2. If the tomatoes are sour, then sweeten the gravy by adding some sugar.<br />
Nutrition Facts about matar paneer:-<br />
Servings per Recipe: 6<br />
Serving Size: 1 serving<br />
Amount per Serving<br />
Nutrient Value:<br />
Carbohydrate - 11.3 g<br />
Protein - 10.7 g<br />
Iron - 4.9 %
Mushroom on Toast<br />
Baked bread toasts topped with cheesy mushroom mixture.<br />
Preparation Time: 16-20 minutes<br />
<strong>Cook</strong>ing time: 16-20 minutes<br />
Servings: 4<br />
Main Ingredients:<br />
Bread loaf 1<br />
Fresh button mushrooms 8<br />
Onion 1/2 medium<br />
Olive oil 1 tablespoon<br />
Garlic 2 cloves<br />
Salt to taste<br />
Cream 1 tablespoon<br />
Processed cheese grated2 tablespoons<br />
Method:<br />
Step 1<br />
Preheat oven to 180°C Chop onion finely. Slice button mushrooms. Heat olive oil in a non-stick pan, add onion and<br />
mushrooms and sauté. Crush garlic cloves and add. Add salt and cook till dry and lightly browned. Transfer<br />
mushrooms into a bowl and let them cool. Slice bread thinly and toast in the preheated oven till crisp. Remove from<br />
oven and arrange on a baking tray.<br />
Step 2<br />
Add cream and cheese to mushrooms and mix well. Spread this mixture over the toasts generously. Place tray in<br />
preheated oven and bake till cheese melts. Serve hot.<br />
Categories<br />
Main Dish<br />
Nutrient Value:<br />
Carbohydrate -<br />
11.3 g<br />
Protein - 10.7 g<br />
Iron - 4.9 %
Mushroom Potato Masala<br />
Mushrooms contain about 80 to 90 percent water and are very low in calories. They have very little sodium, fat and<br />
about 8% of its dry weight is fiber. This makes it an ideal food for persons on diet. They are also an excellent source<br />
of potassium. One medium portabella mushroom has even more potassium than a banana or a glass of orange juice.<br />
Preparation time: 10-15 minutes<br />
<strong>Cook</strong>ing time: 20-30 minutes<br />
Serves: 2<br />
Ingredients<br />
Mushrooms - 5-6<br />
Potato - 1 small<br />
Onion - 1<br />
Tomato - 1<br />
Ginger Garlic Paste - 1/2 tsp<br />
Turmeric Powder - 1/4 tsp<br />
Red Chilly Powder - 1 tsp<br />
Garam Masala - 1/2 tsp<br />
Cloves - 2 or 3<br />
Cinnamon Stick - 1<br />
Salt - to taste<br />
Oil - 3 tsp<br />
Fresh Cream - 1/2 tsp<br />
Coriander Leaves (Cilantro) - for garnishing<br />
Method<br />
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Peel the potato and cut into cubes.<br />
Wash and cut the mushrooms into big pieces.<br />
Heat oil in a kadai, add the cloves, cinnamon stick, ginger garlic paste and saute.<br />
Add chopped onion and saute till translucent.<br />
Add chopped tomato and cook till it becomes mushy.<br />
Add the mushroom, potato, salt and the dry masalas. Saute for 5 minutes.<br />
Add water and cook till it is done.<br />
Adjust water according to your requirement of thickness of the gravy.<br />
Just before serving, garnish with coriander leaves and the fresh cream.
Mushrooms Calories and Nutrition per Serving (1 Serving=1oz/28g)<br />
Calories 4<br />
Protein 0.5<br />
Carbohydrate 0.1<br />
Fat 0.1<br />
Fibre 0.3<br />
Alcohol 0<br />
Calories (with Percentage) for each Nutrient for 100g of Mushrooms<br />
CarbohydrateProteinFat35.7%57.1%<br />
Nutrient Value:<br />
Carbohydrate - 0.1<br />
Protein - 0.5<br />
Iron - 1.3
Stuffed Capsicums<br />
Capsicums stuffed with fresh Indian spices.<br />
This is an exclusive website recipe.<br />
Preparation Time : 11-15 minutes<br />
<strong>Cook</strong>ing time : 16-20 minutes<br />
Servings : 4<br />
Ingredients<br />
Green capsicums : 12 medium<br />
Potatoes boiled and mashed : 3 medium<br />
Paneer (cottage cheese) grated : 200 grams<br />
Cashewnuts coarsely ground : 10-12<br />
Raisins : 12-15<br />
Dry mango powder (amchur) : 2 teaspoon<br />
Red chilli powder : 1 1/2 teaspoon<br />
Cumin powder : 1 teaspoon<br />
Garam masala powder : 1 teaspoon<br />
Fresh coriander leaves finely chopped : a few sprigs<br />
<br />
Salt<br />
Onion chopped : 1 large<br />
Ginger chopped : 1 inch piece<br />
Green chillies chopped : 3<br />
Cheese : 1/2 cup<br />
Method:<br />
Step 1<br />
Slice off thinly from the tops of the green capsicums and remove seeds to make them hollow.<br />
Step 2<br />
Similarly slice off thinly from the bottom so that the capsicums stand steady when placed on a baking tray.<br />
Step 3
Mix well potatoes, paneer, cashewnuts, raisins, amchur, red chilli powder, cumin powder, garam masala powder,<br />
coriander leaves and salt. Keep aside.<br />
Step 4<br />
Preheat oven to 225ºC. Heat oil in a pan and add onion. <strong>Cook</strong> till translucent and add ginger and green chillies.<br />
Step 5<br />
Mix in potato mixture and continue to cook for two minutes. Divide this mixture evenly into twelve portions and<br />
stuff into the prepared capsicum shells, sprinkle cheese and place on baking tray.<br />
Step 6<br />
Bake capsicums at 225ºC for fifteen minutes. Serve immediately.<br />
Nutrient Value:<br />
Carbohydrate - 45.2<br />
Protein - 39.9<br />
Iron - 2 %
TawaPulaoRecipe<br />
Let’s start step by step tawapulao recipe:<br />
1. <strong>Cook</strong> 1 cup basmati rice first in 4 cups of water to which some salt and 2 to 3 drops of oil are added the rice<br />
should be cooked well and the grains should be separate.<br />
2. Drain the rice in a colander let the rice cool completely before you add to the veggies.<br />
3. Melt 2 tbsp butter in a pan and saute ½ tsp cumin till they get browned.<br />
4. Add chopped onions (1 medium onion – 50 gms) and saute till translucent.<br />
5. Add ginger garlic paste (½ inch ginger/adrak + 2-3 garlic/lahsun , made into a paste in a mortar-pestle or 1<br />
tspginger garlic paste)sauté till their raw aroma goes away the ginger-garlic paste has to be sautéed well<br />
otherwise the raw aroma is felt even later and might not go well with some folks.<br />
6. Add 2 large chopped tomatoes (150 gms tomatoes) and 1 medium chopped capsicum (green bell pepper).<br />
7. Add 2 tsp pavbhaji masala, ¼ tsp red chili powder and ¼ tsp turmeric powder/haldi.<br />
8. Stir and sauté till you see the butter leaving sides of the pan about 6 to 7 mins on a low flame even if the<br />
capsicum has a slight crunch, they taste good.<br />
9. Add the chopped steamed veggies – ½ cup peas/matar, 1 small to medium chopped carrot, 1 medium potato (you<br />
can even add french beans and cauliflower) and salt.<br />
10. Stir and then add the drained cooked rice.<br />
11. Stir and mix gently and uniformly.<br />
12. Garnish tawa pulao with chopped coriander leaves and drizzled with a few drops of lemon juice (½ tsp). serve<br />
tawa pulao with onion-lemon salad or yogurt or onion tomato raita accompanied with roasted papad and pickle.<br />
Nutrient Value:<br />
Carbohydrate - 47 %<br />
Protein - 40 %<br />
Iron - 1.9 %
Vegetable Upma<br />
Upma made with fresh cut vegetables and rawa.<br />
Preparation Time : 16-20 minutes<br />
<strong>Cook</strong>ing time : 21-25 minutes<br />
Servings : 4<br />
Main Ingredients<br />
Semolina (rawa/suji),<br />
Cuisine<br />
Maharashtrian<br />
Course<br />
Snack<br />
Level Of <strong>Cook</strong>ing<br />
Ingredients<br />
Semolina (rawa/suji) : 1 1/2 cups<br />
Carrot cut into ¼ inch cubes and blanched : 1 medium<br />
French beans cut into ¼ inch cubes and blanched : 6-8<br />
Green peas blanched : 1/4 cup<br />
Green capsicum : 1 medium<br />
Onion : 1 medium<br />
Green chilies : 3<br />
Ginger : 1 inch piece<br />
Extra virgin olive oil : 2 tablespoons<br />
Mustard seeds : 1/2 teaspoon<br />
Curry leaves : 15-20<br />
Split black gram skinless (dhuliurad dal) : 2 teaspoons<br />
Salt to taste<br />
Method<br />
Step 1<br />
Chop onion, green chilies and ginger. Heat extra virgin olive oil in a nonstick pan. Add mustard seeds, ginger, curry<br />
leaves and urad dal and sauté for 1 minute.<br />
Step 2<br />
Add onion and sauté for 2 minutes Heat 3 cups water in another nonstick pan. When the onion becomes golden, add<br />
semolina and sauté for 2-3 minutes.
Step 3<br />
Add green chilies, salt and mix Sauté for 1 minute. Chop green capsicum and set aside.<br />
Step 4<br />
Add hot water to the pan and cook till most of the water is absorbed. Add carrot, beans, peas and mix. Cover and<br />
cook for 1-2 minutes.<br />
Step 5<br />
Add capsicum and mix. Cover again and cook till the semolina is properly cooked. Serve hot.<br />
Step 6<br />
You can also garnish with coriander leaves and/or freshly scraped coconut and serve.<br />
Nutrient Value:<br />
Carbohydrate - 54.2g<br />
Protein - 8.2g<br />
Iron - 17 %