~~**Khana Banow or Humko Khilow***~~

VEGETABLE GRILLED SANDWICH



Brown bread sliced stuffed with cabbage, carrot and cheese. A hearty cold-weather pleaser, appropriate to keep you going on busy days with late lunches.

Cooking Time : 10 mins.
Preparation Time : 10 mins.

Makes 4 sandwiches.

Ingredients
 
 8 slices whole wheat bread
 
For the stuffing
 
 1 cup cabbage, shredded
 1 cup carrots, thickly grated
 1 cup low fat paneer (cottage cheese), grated
 2 tablespoons chopped coriander
 1 green chilli, chopped
 2 tablespoons mozzarella cheese
 salt to taste
 
Other ingredients
 
 4 teaspoons low fat butter for cooking
 
For the stuffing
 

1. Mix all the ingredients together. Divide the stuffing into 4 equal portions.
 
 
How to proceed
 

1. Place one portion of the stuffing on one slice of bread. Top with another slice of bread.
 

2. Repeat with the remaining ingredients to make 3 more sandwiches.
 

3. Pre-heat the griller and grill the sandwiches, using a little low fat butter to cook.
 

4. Serve hot.

SPINACH AND CARROT RICE



Spinach and carrot layered with rice..... this recipe is doing wonders for hair with its high calcium and iron content.

Preparation Time : 20 mins.
Baking Temperature : 220°C (450°F).
Cooking Time : 10 mins.
Baking Time : 25 mins.

Serves 4.

For the rice layer
 
 1 cup long-grained rice
 ½ teaspoon cumin seeds ( jeera)
 1 teaspoon oil
 salt to taste
 
For the spinach layer
 
 2¼ cups chopped spinach ( palak)
 ¾ cup boiled green peas
 3 green chillies, chopped
 ½ cup chopped onions
 1 teaspoon oil
 salt to taste
 
For the carrot layer
 
 1½ cups grated carrot
 ½ teaspoon shah- jeera ( caraway seeds)
 1 teaspoon coriander (dhania) powder
 ¼ teaspoon cumin seed ( jeera) powder
 1 teaspoon oil
 salt to taste
 
For baking
 
 2 tablespoons grated cooking cheese (optional)
 
For the rice layer
 

1. Cook the rice in boiling salted water till it is almost done. Each grain of the cooked rice should be separate. Drain and discard the water. Keep the rice aside.
 

2. Heat the oil in a vessel and fry the shah-jeera for a little time. Add the cooked rice and salt and mix gently.
 
 

 
For the spinach layer
 

1. Cook the spinach with 1 tablespoon of water. When cooked, drain the spinach.
 

2. Heat the oil in a vessel and fry the onions for a little time. Add the spinach, green peas, chillies and salt and mix well.
 
 
 
For the carrot layer
 

1. Heat the oil in a vessel and fry the shah-jeera.
 

2. Add the grated carrot and 2 tablespoons of water. Add the curry powder and salt and mix well. Cover and cook for a few minutes.
 
 
How to proceed
 

1. Grease a baking dish and spread half the cooked rice. Next spread the spinach mixture, cover with the remaining rice and finally with the carrot layer. Sprinkle the cheese on top.
 

2. Bake in a hot oven at 220°C (450°F) for 20 minutes.
 

3. Serve hot.
 
 

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COCONUT CHUTNEY (DESI KHANA)

Goes well with South Indian snacks.


Cooking Time : 2 minutes.
Preparation Time : 5 minutes.

Makes 1 cup.

Ingredients
 
 4 tablespoons grated coconut
 4 tablespoons roasted gram dal ( dalia)
 3 small green chillies
 2 tablespoons chopped coriander
 2 curry leaves
 3 tablespoons fresh curds
 salt to taste
 
For the seasoning
 
 1/2 teaspoon mustard seeds
 1/2 teaspoon black gram ( urad) dal
 3 curry leaves
 1 small red chilli  
 a pinch asafoetida (optional)
 2 teaspoons oil
 
Method
 

1. Put the coconut, gram dal, green chillies, coriander, curry leaves and 2 tablespoons of water in a liquidiser and blend for a few minutes. Do not grind finely.
 

2. Prepare the seasoning by heating the oil and frying the mustard seeds and black gram dal seeds until they begin to crackle and then adding the curry leaves, red chilli and asafoetida.
 

3. Pour the seasoning over the coconut mixture and add the curds and salt. Mix well. If the mixture is thick, add a little water.
 

4. Use as required.
 
 


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KHATTA DHOKLA

A deliciously sour, traditional Gujrati snack served for festival meals. Can also be served as a snack at tea time.


Cooking Time : 40 min.
Preparation Time : 30 min.

Serves 6 to 8.

Ingredients
 
 3 cups rice
 1 cup urad dal
 1/2 cup sour curd  
 2 tablespoons green chilli- ginger paste
 3/4 teaspoon soda-bi-carb  
 1/4 teaspoon asafoetida ( hing)
 1 tablespoon black pepper, coarsely ground
 3 tablespoons oil
 salt to taste
 
Method
 

1. Wipe the rice and urad dal with a wet cloth, mix and dry grind coarsely (like semolina). Alternatively, soak the rice and urad dal overnight in plenty of water and grind in a mixture the next day.
 

2. Add the sour curds and hot water and make into a thick paste.
 

3. Allow to ferment for at least 6 to 7 hours.
 

4. Add the soda bi-carb, oil, asafoetida, green chilli-ginger paste and salt and mix well.
 

5. Apply a little oil to a metal thali ( flat metal with low rim). Pour enough batter so as to fill half the height of the thali. This should ordinary be about 1/2 teacup for a small thali.
 

6. Sprinkle a little ground pepper on top.
 

7. Steam for about 10 minutes.
 

8. Repeat with the rest of the batter.
 

9. Cut into pieces and serve with oil and green chutney.
 
 
Tips
 
You can make Vegetable Dhoklas by adding finely chopped carrots, french beans and peas to the batter before steaming.  


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WALOR MUTHIA NU SHAAK

A delicious vegetable preparation of walor papdi and fenugreek dumplings.


Cooking Time : 30 min.
Preparation Time : 15 to 20 min.

Serves 4 to 6.

Ingredients
 
 For the methi muthias  
 1 bunch fenugreek leaves (methi), chopped
 1/2 cup whole wheat flour ( gehun ka atta)
 1/2 cup gram flour ( besan)
 1 teaspoon green chilli- ginger paste
 3 teaspoons sugar
 juice of 1 lemon
 1/2 teaspoon garam masala
 1/2 teaspoon turmeric powder ( haldi)
 a pinch soda-bi-carb  
 3 tablespoons oil
 salt to taste
 
Other ingredients
 
 400 grams walor papdi
 1 teaspoon carom seeds ( ajwain)
 1 teaspoon mustard seeds
 1/2 teaspoon asafoetida ( hing)
 2 teaspoons green chilli- ginger paste
 1 teaspoon turmeric powder ( haldi)
 1 tablespoon coriander- cumin seed powder (dhana- jeera )
 1/2 teaspoon chilli powder
 2 teaspoons sugar
 3 tablespoons oil
 salt to taste
 
Method
 

1. For the methi muthias
 

2. Put the chopped methi leaves in a bowl, add 1 teaspoon of salt and mix well.
 

3. Allow to stand for 5 to 7 minutes and squeeze out all the liquid from the methi leaves.
 

4. Combine with the remaining ingredients in a bowl and knead into a soft dough, adding water only if required.
 

5. Divide this mixture into 30 portions and flatten by placing between the palms. Keep aside.
 
 
How to proceed
 

1. Wash and string the walor papdi.
 

2. Heat the oil in a pan, add the carom seeds, mustard seeds and asafoetida. When the mustard seeds crackle, add the walor papdi and 3 to 4 cups of water.
 

3. Add the green chilli-ginger paste, turmeric powder, coriander-cumin seed powder, chilli powder, sugar and salt. Cover and simmer till the walor papdi is almost cooked.
 

4. Gently add in one muthia at a time.
 

5. Cover and simmer for 10 to 15 minutes till the muthias are cooked.
 

6. Serve hot with parathas.
 
 
Tips
 
You can also deep fry the muthias and then add them to the vegetables.  


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POTATO AMRITSAR

Deliciously good, it is a super accompaniment to almost any main course dish.


Cooking Time : 10 min.
Preparation Time : 10 min.

Serves 4.

Ingredients
 
 250 grams small potatoes, boiled
 1 teaspoon chilli powder
 1/2 teaspoon garam masala  
 1 1/2 teacups fresh curds
 1 1/2 teaspoons cornflour
 5 to 6 chopped mint leaves
 oil for deep frying
 salt to taste
 
To be ground into a paste
 
 2 onions, chopped and boiled
 2 tablespoons cashewnuts
 2 green chillies
 6 cloves garlic
 12 mm. (1/2") piece ginger
 salt to taste
 
Other ingredients
 
 3 tablespoons oil
 chopped coriander
 
Method
 

1. Cut the potatoes in halves and deep fry in oil.
 

2. Heat the oil in a tava and fry the paste till the oil leaves the sides.
 

3. Add the chilli powder and garam masala and fry again for 1 minute.
 

4. Mix the curds, cornflour and mint leaves very well.
 

5. Add the curds mixture, potatoes and salt and fry for 4 minutes.
 

6. Garnish with coriander.
 

7. Serve hot.
 
 


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COCONUT SAUCE




Preparation : 10
Cooking : 5

2 1/2 cups

Ingredients
 
 1 coconut
 1 level teaspoon cornflour
 1/2 teaspoon cumin seeds
 2 curry leaves
 2 green chillies, slit
 1 teaspoon lemon juice
 1/2 teaspoon sugar
 1 tablespoon ghee
 salt to taste
 
Method
 

1. Grate the coconut. Add 2 teacups of water to the grated coconut and blend in a mixer. Strain and take out coconut milk. Add the cornflour and mix well.
 

2. Heat ghee and fry the cumin seeds until they begin to crackle. Add the curry leaves and green chillies and fry again for a few seconds.
 

3. Add the coconut milk and boil for 4 to 5 minutes.
 

4. Add the lemon juice, sugar and salt.
 
 


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