SELF HELP RESOURCE - Wellness / Healthy Recipes


1.Channa with soy nuggets
•    1 cup channa (soaked overnight and pressure cooked with ½ tsp. salt until soft)
•    1 large onion chopped fine
•    1 medium sized tomato, chopped
•    1 tbsp. ginger- garlic paste
•    1 tsp. red chilli powder
•    ½ tsp. jeera powder
•    ½ tsp. coriander powder
•    1 tsp. channa masala powder
•    ¼ tsp. garam masala powder
•    2 tbsp. cooking oil
•    ½ cup soy nuggets (soak in warm water for 30 minutes and squeeze out excess water)
•    A handful of fresh coriander leaves
•    1 medium sized lime cut into wedges
•    Salt- to taste

1.    Heat oil in a deep bottomed non-stick vessel, add onion and fry until golden brown. Add ginger- garlic paste and sauté until fragrant for 2-3 minutes.
2.    Add chopped tomato and fry until mushy. Add salt and spice powders one by one (red chilli powder, jeera powder, coriander powder, channa masala powder) and stir for 5 minutes until well mixed.
3.    Now add the channa, soy nuggets and salt to taste and stir until well coated, add 1 cup of water and lower flame. Cover with a lid and leave to cook for 10-15 minutes.
4.    Open lid and sprinkle garam masala powder over channa.
5.    Serve hot garnished with coriander leaves and lime wedges.

2.Mixed sprouts salad
•    ½ cup moong sprouts
•    ½ cup channa sprouts
•    1 cup chopped coloured capsicum
•    1 small onion, chopped
•    1 medium sized tomato, chopped
•    1 green chilli, chopped
•    2 tbsp. roasted, crumbled paneer/ tofu
•    Salt- to taste
•    ½ tsp. black pepper
•    1 tsp. olive oil
•    1 tsp. lime juice
•    A handful of chopped fresh coriander leaves
Note: To make sprouts: Take whole moong and channa, wash well and soak in water for 6 hours or overnight. Drain water and place in a vessel or a muslin cloth until sprouts begin to form. This should take about a day. 

1.    Combine first 6 ingredients in a large bowl, sprinkle salt and toss to mix well
2.    Whisk together olive oil, lime juice and black pepper powder. Pour over vegetables and sprouts.
3.    Garnish with coriander leaves and paneer or tofu, just before serving.

3.Quinoa Upma
•    ½ cup quinoa
•    1 cup water
•    1 cup mixed chopped vegetables (peas, carrot, beans, potato, capsicum)
•    ½ tsp. mustard seeds
•    ½ tsp. jeera seeds
•    1 tsp. urad daal
•    1 tsp. channa daal
•    ¼ inch piece of ginger (chopped fine)
•    1 green chilli (slit)
•    1 spring fresh curry leaves
•    1 tbsp. oil
•    1 small onion- chopped
•    1 small tomato- chopped
•    Salt -to taste

1.    Wash quinoa well, soak for 30 minutes.
2.    In a non-stick vessel, heat oil on medium flame. Add mustard seeds, jeera seeds, urad and channa daal. Fry until they splutter.
3.    Lower the flame, add onion and fry until golden brown. Add tomato and ginger and sauté for 3 minutes.
4.    Add chopped vegetables and curry leaves along with salt and stir for 2 minutes. 
5.    Add water and cover vessel with a lid.
6.    Meanwhile, drain quinoa and add to boiling vegetables. Cook over medium flame for 15 minutes. Quinoa should be well cooked and absorb the water. The grains will swell and become pearly or translucent.
7.    Let quinoa steam on low flame for another 5 minutes.
8.    Remove from flame and serve hot.

4.Healthy Hummus
•    1 cup chickpeas (soaked overnight and pressure cooked with 1 tsp. salt)
•    ¼ cup roasted sesame seeds
•    3 pods of minced garlic
•    2 tbsp. olive oil
•    1 tsp. red chilli flakes
•    1 tbsp. fresh lime juice
•    Salt- to taste

1.    Blend roasted sesame seeds in a mixie along with 1 tbsp. olive oil. Add water and continue blending for 5-10 minutes to make a smooth paste. This is known as tahini.
2.    Add lime juice to tahini paste and blend for another 2-3 minutes.
3.    Add all other ingredients except soaked chickpeas and blend until all ingredients are well combined. This should take 5 minutes.
4.    Add soaked chickpeas little by little and blend with water and remaining olive oil, until a smooth consistency is achieved.
5.    Use as a dip for raw vegetables or spread over bread.
6.    Hummus can be stored for up to 1 week, placed in an air tight container and refrigerated. 

5.Spicy Mixed Daal
•    1 ½ cup mixed daals (Toor daal, Moong daal, urad daal, Masoor daal)- soak daals overnight. 
•    1 large onion- chopped
•    1 medium tomato- chopped
•    1 tbsp. chopped garlic
•    ¼ inch chopped ginger
•    1 green chilli
•    1 dry red chilli
•    ½ tsp. mustard seeds
•    ¼ tsp. jeera seeds
•    ¼ tsp. turmeric powder
•    ¼ tsp. red chilli powder
•    1 handful chopped coriander leaves
•    2 tsp. cooking oil
•    Salt- to taste
Note: Use a mix of daals while cooking to make a complete protein.

1.    Pressure cook soaked daals and tomato in 3 cups of water with salt.
2.    In a kadai add oil and heat, once hot, add mustard, jeera seeds and red chilli. When they begin to sputter, add chopped onion, garlic and ginger. Fry until golden brown and fragrant. Add green chilli along with turmeric and red chilli powder. Mix until all ingredients are well combined.
3.    Pour cooked daal from pressure cooker into kadai. Add any remaining water. Cover with lid and boil for 5 minutes.
4.    Serve hot garnished with chopped coriander leaves.

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