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

Green Peas and Mint Soup Video by Tarla Dalal

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This versatile, pale-green coloured soup can be served chilled in summer and hot in winter. The tinge of mint adds class to this otherwise simple soup. This easy-to-make soup is an apt choice to satisfy sudden hunger pangs between meals.  

Preparation Time: 10 mins
Cooking Time: 20 mins
Makes 2 servings


Ingredients

2 cups fresh green peas
1 tsp butter
1/4 cup chopped onions
salt to taste
1/2 cup milk
1/2 tsp freshly ground black pepper powder to taste
1 tbsp finely chopped mint leaves (phudina)

For The Garnish 

1 tbsp finely chopped mint leaves (phudina)

 

Method

1. Heat the butter in a non-stick pan, add the onions and sauté on a medium flame for a few minutes.
2. Add the green peas, 1 1/2 cups of water and salt and bring to a boil.
3. Simmer for 15 minutes or till the peas are cooked.
4. Cool and blend in a mixer to a smooth purée and keep aside.
5. Combine 1/2 cup of water and 1/2 cup of milk in a broad non-stick pan, add the prepared green pea purée, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
6. Add the pepper, mint leaves, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
7. Serve hot garnished with mint leaves.

Recipe Source: Green Peas and Mint Soup by Tarla Dalal

Kabuli Chana Biryani Video by Tarla Dalal

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An innovative blend of rice and pulses. When served with a bowl of low fat curd or raita, this can be a really healthy and satisfying dish.  

 

 

Preparation Time: 10 mins
Cooking Time: 10 mins
Makes 4 servings


Ingredients

For The Kabuli Chana Gravy 

1/2 cup soaked and boiled kabuli chana (white chick peas) (chick peas)
1 tbsp oil
1 tsp finely chopped garlic (lehsun)
1/2 tsp finely chopped ginger (adrak)
1/2 tsp turmeric powder (haldi)
1 tsp chilli powder
3/4 cup finely chopped tomatoes
1 tsp finely chopped green chillies
1/4 cup whisked curds (dahi)
1/4 tsp sugar
salt to taste

For The Rice 

3 cups cooked rice (chawal)
2 tbsp ghee
2 cardamoms
2 cloves (laung / lavang)
1 stick cinnamon (dalchini)
2 bayleaves (tejpatta)
1 tbsp finely chopped mint leaves (phudina)
3 tbsp finely chopped coriander (dhania)
salt to taste

Other Ingredients 

2 tsp ghee
2 tbsp milk

 

Method
For the kabuli chana gravy

1. Heat the oil in a broad non-stick pan, add the garlic and ginger and sauté on a medium flame for 1 minute.
2. Add the turmeric powder, chilli powder, tomatoes, a little water (approx. 1tbsp) and green chillies and cook for 1 minute.
3. Add the cooked kabuli chana and salt, mix well and cook on a medium flame for 2 to 3 minutes.
4. Add the curds, sugar and cook on a slow flame for 1 minute. Keep aside.

For the rice

1. Heat the ghee in a broad non-stick pan and add cardamom, cloves, cinnamon, bayleaves and sauté on a medium flame for 30 seconds.
2. Add the cooked rice, mint leaves and coriander, mix well and cook on a medium flame for 1 more minute.
3. Divide the rice into 2 equal portions and keep aside.

How to proceed

1. Pour the ghee in a (7”) microwave-safe dish, put 1 portion of the cooked rice and spread it evenly.
2. Put the kabuli chana gravy over it and spread it evenly.
3. Finally put the remaining rice over it and spread it evenly.
4. Pour the milk evenly over it and microwave on high for 2 to 3 minutes.
5. Serve immediately.

 

Recipe Source: Kabuli Chana Biryani by Tarla Dalal 

Noodles with Peanut Sauce Video by Tarla Dalal

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Thai stir-fry with rice noodles and peanut sauce. . . No description can ever equal the experience of tasting and raveling in its flavours!

Preparation Time: 5 mins
Cooking Time: 15 mins
Makes 4 servings


Ingredients

For The Peanut Sauce1/4 cup grated jaggery (gur)
2 tbsp peanut butter
2 tsp tamarind (imli) pulp
salt to taste
1 tsp soy sauce

Other Ingredients 

1 1/2 cups boiled flat rice noodles
1 1/2 tbsp oil
1/2 cup thinly sliced spring onions whites
1/4 cup shredded purple cabbage
1/4 cup bean sprouts
1/2 cup thinly sliced carrots
1/2 cup paneer (cottage cheese) cubes
salt and to taste

For The Garnish 

1 tbsp finely chopped spring onion greens

 

Method
For the peanut sauce

1. Boil 1/2 cup of water in a small pan.
2. Add the jaggery, peanut butter, tamarind pulp, salt and soya sauce, mix well and simmer for a few minutes or till the jaggery melts and the sauce thickens.
3. Remove from the flame and keep aside.

How to proceed

1. Heat the oil in a broad non-stick pan, add the spring onion whites and sauté on a high flame for 2 to 3 minutes or till the onions turn translucent.
2. Add the beans sprouts, carrots and paneer and sauté on a high flame for 2 to 3 minutes.
3. Add the noodles and salt, mix well and cook on a high flame for 2 to 3 minutes, while stirring occasionally.
4. Add the peanut sauce and pepper powder, mix well and cook for another 1 to 2 minutes.
5. Serve immediately garnished with spring onion greens.

Recipe Source: Noodles with Peanut Sauce by Tarla Dalal 

Minty Mango Delight Video by Tarla Dalal

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 Minty mango delight, an innovative variant of the traditional kairi ka panha or kairi ka pani, this refreshing drink is the best way to beat the heat after a long day. You can make the syrup of cooked mangoes, sugar and mint in advance and store it. Combine the syrup and chilled water just before serving. 

Preparation Time: 10 mins
Cooking Time: 10 mins
Makes 4 glasses


Ingredients

1 cup peeled raw mango cubes
1/3 cup sugar
1/4 cup mint leaves (phudina)
1 cup crushed ice

For Serving 

a few mint leaves (phudina)
1 1/4 cups crushed ice

 

Method

1. Combine 1/2 cup of water and sugar in a broad non-stick pan and cook on a medium flame for 2 to 3 minutes or till the sugar dissolves completely, while stirring continuously.
2. Add the raw mangoes and cook on a medium flame for another 3 to 4 minutes, till the mangoes are tender, while stirring occasionally. Keep aside to cool.
3. Combine the cooked mangoes and mints leaves and blend in a mixer till the mixture is smooth.
4. Transfer the mixture into a bowl, add the mint leaves, 1/2 cup of crushed ice, 1 cup of chilled water and blend well using a hand blender.
5. For serving, place 2 tbsp of crushed ice in 4 individual glasses and pour equal quantities of the drink over it.
6. Serve chilled topped with 1 tbsp of crushed ice in each glass.

 

Recipe Source:  Minty Mango Delight  by Tarla Dalal 

Paneer Pulao Video by Tarla Dalal

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Paneer pulao a simple, quick and delicious rice recipe with tangy flavour combined with paneer and rice to make it worth a try!

Preparation Time: 10 mins
Cooking Time: 20 mins
Makes 4 servings

Ingredients

1 tsp oil
2 tsp butter
1/2 cup thinly sliced onions
1 tbsp chopped ginger (adrak)
1 tbsp chopped garlic (lehsun)
1 tbsp green chilli paste
3 tbsp tomato puree
1 cup rice (chawal) , soaked for 1 hour and drained
1 cup paneer (cottage cheese) cubes
salt to taste
a pinch of sugar
1/2 tsp garam masala
1 tbsp curds (dahi)

For The Garnish

2 tbsp chopped coriander (dhania)

Method

1. Heat the oil and butter in a pressure cooker.
2. Add the onions and sauté on a medium flame for 2 to 3 minutes or till the onions turn translucent.
3. Add the ginger, garlic and green chilli paste and sauté on a medium flame for another 1 minute.
4. Add the tomato purée and sauté again for 1 minute.
5. Add the rice and sauté for another 1 minute.
6. Add the paneer and sauté for 1 more minute.
7. Add 2 cups of hot water, salt, sugar, garam masala and curds, mix well and pressure cook for 2 whistles.
8. Allow the steam to escape before opening the lid.
9. Serve hot garnished with coriander.

Recipe Source: Paneer Pulao by Tarla Dalal

Roasted Capsicum Soup Video by Tarla Dalal

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Roasted capsicum soup, this simple but delectable soup is packed with goodness of folic acid and vitamin a from capsicum and tomatoes. The high fibre content of the recipe helps to remove the excess fat from the body while the garlic helps to keep a check on your blood cholesterol levels.

Preparation Time: 10 mins
Cooking Time: 20 mins
Makes 4 servings

Ingredients

2 whole red capsicum
4 medium sized tomatoes , cut into quarters
2 bayleaves (tejpatta)
1 clove garlic (lehsun)
1 1/2 tbsp cornflour dissolved in 1/2 cup low-fat
2 pinches sugar
salt to taste

Method

1. Pierce a fork through the capsicum and roast them one at a time on a medium flame till it turns black from all the sides.
2. Wash and remove their skin, stem and seeds. Roughly chop and keep aside.
3. Combine the tomatoes, garlic, bayleaves and 3 cups of water in a deep pan and boil on a medium flame till the tomatoes are soft.
4. Cool the tomatoes completely and discard the bayleaves.
5. Combine the capsicum and tomatoes and blend in a mixer to a smooth mixture.
6. Transfer the mixture back to the pan, add the cornflour-milk mixture and salt, mix well and cook on a medium flame for 2 minutes, while stirring continuously.
7. Add the sugar and mix well.
8. Serve hot.

Recipe Source : Roasted Capsicum Soup by Tarla Dalal

Melon and Papaya Tango Video by Tarla Dalal

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This snazzy orange coloured-carbohydrate rich juice is a fulfilling breakfast idea. Lemon juice makes it more interesting by imparting a tangy flavour. Papaya helps to maintain blood glucose levels. As there is a steady supply of glucose, you feel energetic throughout the day. It also has a laxative effect thus helping to relieve constipation. As a an added benefit, melons contain a substance "adenosine" that makes blood less sticky, thus reducing the risk of blood clots and heart attack. Because of its high vitamin content this tango is a boost to the immune system as well.

Preparation Time: 5 mins
Makes 2 glasses

Ingredients

1 1/4 cups papaya , peeled , deseeded and cut into cubes
3/4 cup muskmelon (kharbooja) peeled and cut into cubes
1/4 cup crushed ice
1/2 tsp lemon juice

Method

1. Combine the papaya, muskmelon, lemon juice, crushed ice and 1/4 cup of water in a mixer and blend till the juice is smooth.
2. Pour equal quantities of the juice into 2 individual glasses and serve chilled.

Recipe Source: Melon and Papaya Tango by Tarla Dalal