Panchratna Uttapa Video by Tarla Dalal

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Using a variety of vegetables substantially increases the vitamin c, calcium and fibre content of these colourful uttapas, ideal for an evening snack.

Preparation Time: 15 mins
Cooking Time: 15 mins
Makes 15 mini uttapas

Ingredients

1 1/4 cups readymade idli batter
1/4 cup finely shredded cabbage
1/4 cup grated cauliflower
1/4 cup finely chopped onions
1/4 cup finely chopped capsicum
1/4 cup finely chopped coriander (dhania)
1/2 tsp chilli powder
salt to taste
1/2 tsp fruit salt
oil for greasing and cooking

Method

1. Combine all the ingredients except the fruit salt in a deep bowl and mix well.
2. Just before cooking, add the fruit salt and sprinkle a little water over it. When the bubbles form, mix gently.
3. Grease a non-stick mini uttapa pan with a little oil, pour approximately 1½ tbsp of the batter in each mould and spread it lightly.
4. Cook them using a little oil, till they turn crisp and golden brown from both the sides.
5. Repeat steps 3 and 4 to make one more batch of uttapas.
6. Serve immediately.

Recipe Source:  Panchratna Uttapa by Tarla Dalal

Amritsari Gobi Mutter Video by Tarla Dalal

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Surprise your family with this successful white gravy, even without using onion and garlic.

Preparation Time: 15 mins
Cooking Time: 20 mins
Makes 4 servings

Ingredients

2 cups peeled bottle gourd (doodhi / lauki) cubes
2 tbsp oil
2 tbsp finely chopped cabbage
2 tsp green chilli paste
1 tsp garam masala
3/4 cup whisked curds (dahi)
1 cup boiled green peas
1 cup boiled cauliflower florets
1 tbsp cashewnut (kaju) paste
salt to taste
1/2 tsp sugar
1 tsp cornflour dissolved in 1/4 cup milk
1 tbsp fresh cream

For Serving

parathas

Method

1. Combine the white pumpkin cubes with 1 1/4 cups of water in a kadhai and cook on a medium flame for 8 to 10 minutes, or till the pumpkin is soft, while stirring occasionally.
2. Remove from flame and allow it to cool completely.
3. Once cooled, blend in a mixer to a smooth paste. Keep aside.
4. Heat the oil in a kadhai, add the cabbage and sauté on a medium flame for 1 minute.
5. Add the green chilli paste and sauté for another 30 seconds.
6. Add the garam masala and prepared white pumpkin paste, mix well and cook for 1 to 2 minutes, while stirring continuously.
7. Add the curds, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring continuously.
8. Add the green peas, cauliflower, cashewnut paste, salt and sugar, mix well and cook on a medium flame for 2 more minutes, while stirring occasionally.
9. Add the cornflour-milk mixture, mix well and cook for 1 more minute, while stirring continuously.
10. Add the cream, mix well and cook for 1 more minute.
11. Serve immediately with parathas.

Recipe Source: Amritsari Gobhi Mutter by Tarla Dalal

Oats Khichdi ( Diabetes and Low-Cal Recipe) Video by Tarla Dalal

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This garlic-infused and fibre-rich khichdi is ideal for diabetics. Enjoy it accompanied with low-fat curds.

Preparation Time: 5 mins
Cooking Time: 15 mins
Makes 2 servings

Ingredients

1/2 cup quick cooking rolled oats
2 tbsp yellow moong dal (split yellow gram)
1 1/2 tsp oil
1/2 tsp green chilli paste
1 tsp garlic (lehsun) paste
a pinch of turmeric powder (haldi)
salt to taste

For Serving

low-fat curd

Method

1. Heat the oil in a pressure cooker, add the green chilli paste, garlic paste and turmeric powder and sauté on a medium flame for a few seconds.
2. Add the oats and yellow moong dal and sauté on a medium flame for 2 to 3 minutes, while stirring continuously.
3. Add 1 1/2 cups of hot water and salt, mix well and pressure cook for 2 whistles.
4. Allow the steam to escape before opening the lid.
5. Serve immediately with low-fat curds.

Recipe Source: Oats Khichdi by Tarla Dalal

Macaroni Hot Pot Video by Tarla Dalal

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Macroni hot pot, a tiffin treat that tops children’s “must have list”, this dish makes a complete healthy meal with toasted bread. Remember to pack extra portions!

Preparation Time: 15 mins
Cooking Time: 10 mins
Baking Time:  15 to 20 minutes.
Baking Temperature:  200°C (400°F)
Makes 4 servings

Ingredients

2 tbsp butter
1/3 cup onion rings
3/4 cup capsicum rings , cut into halves
1/2 tbsp finely chopped garlic (lehsun)
3 1/4 cups blanched and chopped tomatoes
1/2 tsp chilli powder
1/2 tsp sugar
1 cup baked beans
1 1/2 cups cooked macaroni
1 tsp dried oregano
2 tbsp tomato ketchup
salt to taste
1/2 cup grated processed cheese for topping

Method

1. Heat the butter in a broad non-stick pan, add the onions and capsicum and sauté on a medium flame for 2 minutes.
2. Remove half of the onion and capsicum rings for the topping and keep aside.
3. Add the garlic, tomatoes and chilli powder, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously.
4. Add the sugar, baked beans, macaroni, oregano, tomato ketchup and salt, toss gently and cook on a medium flame for another 2 to 3 minutes, while stirring occasionally.
5. Transfer the mixture to a baking dish and spread it evenly with the back of a spoon.
6. Arrange the prepared onion and capsicum rings on top and sprinkle the cheese evenly over it.
7. Bake in a pre-heated oven at 200°c (400°f) for 10 to 15 minutes or till the cheese melts.
8. Serve immediately.

Recipe Source: Macaroni Hot Pot by Tarla Dalal

Sprouts Pulao Video by Tarla Dalal

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Mildly spiced brown rice, to which sprouts and veggies have been added, is garnished with mint, to enhance its flavours. Sprouting pulses leads to the production of enzyme called "amylase" which helps in enhancing the process of digestion. The pulses when combined with any other cereal like rice, as i have done in this recipe, are a better source of protein than when consumed on their own.

Preparation Time: 20 mins
Cooking Time: 15 mins
Makes 4 servings

Ingredients

1/2 cup boiled matki (moth beans) (moath beans) sprouts
1/2 cup boiled moong (whole green gram)sprouts
2 cups cooked brown rice
1 tsp oil
1 tsp cumin seeds (jeera)
1/2 cup finely chopped onions
1 tsp finely chopped garlic (lehsun)
1 tsp finely chopped ginger (adrak)
a pinch turmeric powder (haldi)
1/2 tsp chilli powder
1/4 cup finely chopped tomatoes
3 tbsp finely chopped capsicum
1 tsp pav bhaji masala
salt to taste

Method

1. Heat the oil in a non-stick broad pan and add the cumin seeds.
2. When the seeds crackle, add the onions and sauté on a medium flame for 1 to 2 minutes, or till the onions turn translucent.
3. Add the garlic, ginger, turmeric powder, chilli powder, tomatoes and a little water and cook on a medium flame for another 2 to 3 minutes, while stirring occasionally.
4. Add the capsicum, a little more water and cook on a medium flame for another 1 to 2 minutes, while stirring occasionally.
5. Add the pav bhaji masala, salt, matki sprouts and moong sprouts, mix well and cook for 2 to 3 minutes, while stirring continuously.
6. Add the brown rice, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously.
7. Serve immediately.

Recipe Source: Sprouts Pulao by Tarla Dalal