Ridge gourd -Turia with split mung Dal

This a basic easy recipe for the healthy meal. It is easy and quick and fulfilling.

Ingredients:

3-4  cups of washed,cubed turia or ridge gourd,
 1 cup split moong dal aka green gram washed and soaked  for two hours  
1 tsp lemon juice or you may use diced tomatoes
2 tbsp ground coriander (dhaniya powder) and cumin (Jeera) powder
1/4 tsp turmeric powder
1/2 tsp red chili powder or cayenne pepper 
2 tbsp oil
1 tsp fresh cut ground ginger
1 tsp green chili diced or paste or Cayenne pepper
salt to taste
Directions:
In a saucepan on medium heat add oil. 
Add cut turia and saute for two minutes.
Add soaked mung dal and stir.
Once it starts sizzling add all the spices (except lemon juice or tomatoes) and half a cup of water.
Mix it well. cover and let it cook for 3-4 minutes.
Stir occasionally.
Check to see if dal is cooked  by pressing a kernel between your thumb and forefingers.Once it is cooked dal will change color.
 Add lemon juice or cut tomatoes.

Tips: this recipe can be done as a semi liquid by adding a little more than 1/2 cup water and cook for 3-4 minutes more.
Enjoy with indian bread ( roti), Pita Bread, Tortilla, and rice.

Prep time: 5 minutes

cooking time:  10-12 minutes
Serves:  3-4

Level: very easy recipe

Recipe type: AO = Anti-Oxidant ,
 DF = Dairy Free
,GF = Gluten Free,
HF = High Fiber,
 HP = High Protein,
 J = Jain,
 LS = Low Sugar
 V = Vegan

Five Lentil Mix - Panch Dal

Five Lentil Dal

This is a mixture of all dals/lentils.  You may use any five you like.


Preparation Time: 30 Minutes
Serves: 4-6
Recipe Type: Jain, Vegan, High Protein. Gluten Free

Ingredients:

1/4	Cup	Chana Dal
1/4	Cup	Split Green Mung Dal
1/4	Cup	Tuvar Dal or Split Pigeon Peas
1/4	Cup	Urad Dal or Split Matepa Beans
1/4	Cup	Split Masur Dal, red in color
2	TBsp	Clear Butter or Oil (for Vegan)
2	Medium	Tomatoes, cut
4-6	Cups	Water or as needed
		Salt to taste
1	Tsp	Turmeric
2	TBsp	Coriander & Cumin Powder
2-3		Cloves
2-3	Sticks	Cinnamon Sticks
1	Small	Ginger, shredded or Paste
1	Small	Green Chili, chopped
Few	Leaves	Curry (optional)
1	TBsp	Lemon Juice
1/4	Tsp	Chili Powder
1/4	Tsp	Cumin Seeds
1/2	Cup	Onion
2	Cloves	Garlic

Directions:

1. Mix all of the Dals.
2. Rinse all of the dals thoroughly 3-4 times. 
3. Soak for at least one hour.
4. If you cook with a pressure cooker, time it for two whistles otherwise bring to a boil and let it cook for ten minutes until dals are tender and cooked.
5. Heat the oil or ghee in a separate pan. Add Cinnamon stick, cloves and cumin seeds.
6. Let it sizzle it for few seconds. Add onion, garlic, spices and then tomatoes.
7. Add all of the spices, add boiled dal.
8. Add lemon juice and let it simmer for a couple of minutes, stirring frequently so it does not stick to the bottom on very low heat.  (This dal has a tendency to stick to the bottom of the pan)
9. Garnish with chopped cilantro.
10. Enjoy!

Tips:

• Less water is needed if a pressure cooker is used. 
• Use 1 cup of lentils for every 2 cups of water. 
• If you add water, make sure it is hot water.
• This dal is very famous in state of Gujarat, India.
• Easy and tasty preparation for wholesome Protein.

Nutrition Facts are for Entire Recipe.

Divide by 4-6 for Single Serving

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"The Indian Slow Cooker"

Spicy Mung Beans

Mung beans are the perfect healthy vegetarian protein. They are light on the stomach and have great nutritional value.   Read more about the health benefits of Mung Beans at the end of the recipe.

Preparation Time: 30 Minutes
Serves: 4

Ingredients:

2	Cups	Mung Beans
2	TBsp	Canola Oil
5	Cups	Water
1	TBsp	Cumin/Coriander Powder
		Salt to Taste
	Pinch	Astofedia
1	Tsp	Red Chili Powder
1/2	Tsp	Turmeric
4-5	Pieces	Kokam or Lemon Juice & Dried Mango Pieces
1/2 1	Tsp Small	Ginger, chopped or Paste Tomato, chopped
		Cilantro to Garnish

Directions:

1. The best way to make lentil beans is to use a pressure cooker.
2. Wash mung beans thoroughly 2-3 times in luke warm water.
3. If you have a pressure cooker, you can use it to boil the beans.
4. Cook beans for 15-20 minutes until they are tender. It may be necessary to add more water.
5. In a small frying pan, heat the oil. 
6. Add spices and boiled mung beans.
7. Add all of the remaining spices, lemon juice and tomato.
8. Let it simmer in for 5 minutes on low heat.

Tip:

• When washing mung beans you can add few Fenugreek seeds.

Nutrition Facts for 1/4 Serving Size.

Health & Nutrition Benefits Of Eating Green Beans 

From: lifestyle.iloveindia.com 

• Mung bean sprouts contain rich quantities of Vitamin A, B, C and E. They are also known to be an excellent source of many minerals, such as calcium, iron and potassium.
• The bean is popular as the perfect food for reducing weight. It is recommended as a food replacement in many slimming programs, as it has a very low fat content. It is a rich source of protein and fiber, which helps one to lower the high cholesterol level in the blood system.
• The high fiber content of mung beans yields complex carbohydrates, which aid digestion. Complex carbs are also effective in stabilizing blood sugar and prevent its rapid rise after meal consumption, apart from keeping body’s energy at a balanced level. Those who suffer from diabetes or high cholesterol are recommended frequent consumption of mung bean.
• In Chinese medicine, mung bean sprouts are considered as a cooling food, containing anti-cancer properties. Herbalists use them for all hot, inflammatory conditions, ranging from systematic infections to heat stroke and even hypertension.

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Masala Chickpeas- Chole

Masala chickpeas

Preparation Time: 30 Minutes
Serves: 4
Recipe Type: Gluten Free, Vegan, Anti-Oxidants

Ingredients:

1	Can	Chickpeas
1	Medium	Onions, minced
1	Medium	Tomatoes, chopped
		Green Chili
		Salt to taste
		Ginger to taste
		Garlic to taste
1	Tbsp	Coriander & Cumin Powder
2	Tsp	Oil
1/4	Tsp	Chili Powder
1/2	Tsp	Turmeric Powder
1	Tsp	Anardana or Pomegranate Seed Powder optional

Directions:

1. Heat the oil in a sauce pan.  
2. Add onions, garlic and ginger and sauté them for a few minutes.
3. Add tomatoes and the rest of the spices.
4. Wash chick peas thoroughly and add to the spices.
5. Let it simmer for few minutes.
6. Garnish with cilantro, green chili and onion rinds.

Tips:

• Chole goes very well with rice, bread and specially with Naan.
• If I use a can of Chickpeas, I wash the Chickpeas thoroughly. Boil Chickpeas in a separate pan with water and one tea bag for 4-5 minutes.  This makes the Chickpeas very tasty.
• If I have more time I soak dried Chickpeas and Channa Dal for 2-3 hours, add a tea bag and pressure cook the Chickpeas.
• Black-eyed Beans can be used with the same ingredients in a similar manner.
• This is famous in Samosa Chaat and Chutneys.
• One of my favorite North Indian foods. I love it.

Approximately half a single serving size.

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Health Benefits of Chickpeas


From: EveryNutrient.com 

Garbanzo beans (chickpeas) provide an excellent source of molybdenum.  They are a very good source of folic acid, fiber, and manganese. They are also a good source of protein, as well as minerals such as iron, copper, zinc, and magnesium. As a good source of fiber, garbanzo beans can help lower cholesterol and improve blood sugar levels.  This makes them a great food especially for diabetics and insulin-resistant individuals. When served with high quality grains, garbanzo beans are an extremely-low-fat, complete protein food.  

Garbanzo beans contain molybdenum which is a trace mineral that is needed for the body's mechanism to detoxify sulfites. Sulfites are a preservative commonly found in wine, luncheon meats, and fresh salad in most salad bars. Sulfite-sensitive individuals who are deficient in molybdenum may experience headaches, a racing heartbeat, or confusion.  

Caution:  Garbanzo beans can cause a severe allergic reaction in those who are sensitive to them.  They contain purines which can lead to excess accumulation of uric acid. Excess accumulation of uric acid may contribute to health problems, such as gout and kidney stones. Garbanzo beans also contain large amounts of oxalate. Individuals who have a history of oxalate-containing kidney stones should avoid over consuming them.  

Split Pigeon Peas - Toor Dal

This dal is must all over India. It is the basic staple for both the rich and poor. This is one of the greatest sources of protein in our diet.

Cooking Preparation Time: 30 Minutes
Serves: 4-6

Ingredients:

1	Cup	Toor Dal (Pigeon Peas)
4	Cups	Water
2 1/4	TBsp Tsp	Ghee or Oil Astofedia
1/4	Tsp	Turmeric
1	Tsp	Mustard and Cumin Seeds
		Salt to taste
1/4	Tsp	Chili Powder
1	Small	Piece of Ginger
1	Small	Green Chili
2	TBsp	Sugar or Jaggry or Gur
1	Tbsp	Lemon Juice
1	Small	Tomato, cubed
Few		Curry Leaves
Few		Peanuts

How to Prepare:

1. Wash dal thoroughly.
2. Bring to a boil in a pot and when it's done, use a hand blender to blend it smoothly.
3. Return to pot and bring to a boil on medium heat, add spices and sugar and lemon juice, ginger chili and cut tomatoes.
4. Now in a very small pan add oil or ghee of your choice. When it is heated, add cumin and mustard seeds. It will start popping. Add a little astofedia and turmeric.
5. Add this mixture from the small pan on top of the dal. It is also called chok or vaghar.
6. Garnish with cilantro.

Tips: Sugar and lemon juice goes together. It is totally up to personal taste. Hope you will like it!

Single Serving Size

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Health Benefits of The Split Pigeon Pea


From: A2ZVegetarianCuisine.blogspot.com

Pigeon Pea cures cough, poisoning effect, gas troubles, acidity, stomach pain and piles. It makes a balanced human food, quells swelling of internal organs and with water it cures intoxicating effects. It is useful in the treatment of internal organ swelling. Some herbal practitioners/researchers are of the opinion that it diminishes the swelling of internal organs like stomach, liver, intestines etc. In case of wound or cancer of these organs it is helpful in reducing them.

Mung Dal with Spinach

Spinach with Split Mung Dal

This recipe is packed with protein and vitamins. It is quick, easy and tasty. It is eaten with Roti and Rice.

Cooking Preparation Time: 30 Minutes    
Cooking Difficulty Level: Medium
Recipe Type: Vegan & Gluten Free
Serves: 3-4

Ingredients:

1	Cup	Mung Dal
3	Cups	Water
1/2	Tsp	Cumin Seeds
1	Tbsp	Coriander Cumin Powder
1/2	Tsp	Astofedia
1/2	Tsp	Turmeric
1	Tbsp	Oil
1	Medium	Tomato, cut & cubed
1	Small	Green Chili
		Salt to taste
		Lemon Juice
		Cilantro to garnish
1	Bunch	Spinach, washed & chopped finely
2		Shallots or Fresh Garlic
1	Small	Piece of Fresh Ginger or Ginger Powder
1	Small	Onion, cut & cubed

How to Prepare:

1. Wash split mung beans (Dal) thoroughly. Set aside to soak for about an hour. 
2. Once soaked, add beans to three cups of water in a pan. Bring to a boil on high heat and let it simmer on low heat for 15 minutes.
3. In a separate pan, heat the oil.  Add astofedia, cumin seeds, onion, chopped garlic and spices.
4. Then add the chopped spinach, salt, ginger, chili, coriander and cumin powder and fry for 4-5 minutes.
5. Add tomato and lemon juice. Mix the boiled Dal with fried spinach mixture in the pan.
6. Let it simmer for few more minutes. 
7. Garnish with cilantro and serve it hot.
8. It works very well as soup or curry with rice. Enjoy!

Tips: 
There are variety of lentils available. The same recipe can be used for different Dals. After you try to cook this a few times, it becomes very easy.

Note: Divide Values by Servings for Individual Quantities.

Sabu Dana Na Wada

Sabu Dana Na Wada

Recently, I read an article in the New York Times about a famous place for Sabudana Na Wada near Mumbai, India. One small, local shopkeeper has perfected recipe to the point that, so far, no one can duplicate it.

This has been one of my favorite foods since my childhood. Usually, I avoid making this bhajia because the starch content is very high, but it is still very, very tasty. One such day I received some as a treat from my cousin's mother.   I loved so much that I thought I should share the recipe with my readers.

Traditionally this is a faral food. People fast on these days usually do not consume grains of any kind.

"Sabu" means "sago dana" which means pearls. In Africa and some of the parts of world sago is eaten day to day. In Brazil I have tasted sago pancakes for breakfast. It is used in Tapioca also.

Sabu Dana Na Wada

Cooking Difficulty Level: Medium
Cooking Time: One Hour

Ingredients:

1	Cup	Sabudana or Sago Pearls
2		Medium Potatoes
1	Tsp	Green Chili Paste
1	Tsp	Grated Ginger
1	Tsp	Sugar
1	Tsp	Lemon Juice
1	Cup	Ground Peanuts
1	Tsp	Cumin Seeds
3	TBsp	Rice Flour
		Salt to taste
		Frying Oil

Soaked Sabu Dana

Ready For Frying

How to Prepare:

1. Just cover Sabudana with water in a bowl and soak for one hour.
2. After an hour, spread it on a towel so any excess water will drain.
3. Boil the potatoes and then mash them.
4. Mix boiled potatoes, sabudana, ground peanuts, and spices.
5. If the consistency is right, it will form a dough.  It should make almost 10-12 balls.  If it does not form into balls, pieces of bread can be added (but then it is not gluten free). You can also add a little rice flour.
6. Roll the balls into rice flour and deep fry them in vegetable oil at medium heat.
7. Enjoy!!!

Delicious with Green and Red Chutney

Click here for cilantro chutney recipe

Udad Dal - Split Udad Beans

This dal is high in protein and is a must in Northern India.

Cooking Preparation Time: 10 Minutes
Cooking Time: 30 Minutes
Serves: 4

Ingredients:

1	Cup	Udad Dal
5	Cups	Water
1	TBsp	Oil
1	Tsp	Cumin Seeds
1/4	Tsp	Turmeric
1/2	Tsp	Chili Powder
		Salt to taste
1/2	Tsp	Garlic, minced
1	Tsp	Ginger, grated
	Small	Green Pepper, chopped (optional

How to Prepare:

1. Wash and soak udad dal for at least two hours.
2. Boil the water and add dal. 
3. Cover and cook for 15 minutes until tender.
4. Fry in a pan with oil, cumin seeds, ginger, chili and spices. 
5. Add the mixture to the dal.
6. Add salt, lemon juice and let simmer for five minutes.
7. Dal should be thick in consistency, not watery.  
8. Garnish with cilantro.
9. Ready to eat.

Lentil Soup

Winter is here and it has started snowing already which reminds me of healthy, hearty and warm lentil soup. Lentils are low on the glycemic index which means they cause the sugar level in the blood to stay the same. Because lentils have a tendency to keep blood sugar levels steady, they are popular among protein lovers. Lentils are full of anti-oxidants, simple carbohydrates and are rich in fiber. Let me know if you like this recipe as it is here or if you would suggest any changes.

Preparation Time: 35 minutes
Serves: 3-4
Recipe Type: Vegan, Gluten Free
Difficulty Level: Easy

Ingredients:

1	Cup	Lentil Beans
5	Cups	Water
1	Tsp	Salt
2	Tbsp	Oil
1	Tsp	Ginger & Green Chili Paste
2	Tbsp	Coriander & Cumin Powder
1	Tsp	Red Chili Powder
1	Cup	Chopped Onion
1	Can	Cut Tomatoes
	Garnish	Sour Cream
	Garnish	Chives

Directions:

1. Soak lentils for 2 hours.
2. In a pan, cook lentils for a good 20 minutes, maybe more if they were not soaked and they may need more water. Set aside.
3. Heat the oil in a separate pan on medium heat.  Add onion and sauté for 3-4 minutes.
4. Now add ginger, chili, salt and spices. Add the tomatoes also.
5. Let it simmer for 5 minutes until the water is thickened.
6. Garnish with cilantro, chives and sour cream on top.

Tips: 

• This a healthy treat for your family. 
• It is tasty and everyone loves this soup in my cooking class.
• It is good with roti, Naan, bread and tastes great with plain rice also.

Split mung dal spicy - Tadka dal

Ingredients:
1 cup mung Dal
3 cup water
1/2 tsp cumin seeds
1 tbsp coriander-cumin powder
1/2 tsp turmeric
1/4 tsp hing
2 tbsp oil or ghee or non salted butter
1 medium tomato chopped finely
1 medium onion chopped and cloves of garlic
1 chili
salt to taste
1/2 tsp lemon juice
chopped cilantro to garnish

How to make:

1. Wash Dal thoroughly. Soak the Dal for an hour.
2.Add water to the Dal and bring to a boil over high heat. Lower the heat and let it cook
for 10-15 Min's.
3. In a separate pan heat the oil and add cumin seeds. Add onion and garlic and all the spices
saute it for couple of Min's. add salt and lemon juice. Let it cook for another 4-5 Min's.
Garnish it with cilantro.

Tips: Do not be afraid of doing any other version. Basic spice makes any lentil and legumes taste it very good. this is a staple dish at my home. It provides nutrition quick fix easy to make and
plus it provides healthy protein and complex carbohydrates. Enjoy!

Sprouted Mung beans

How to sprout mung beans:

1. Wash 2 cups of mung beans (other beans can be sprouted also)
thoroughly in Luke warm water for 2-3 times.
2. Soak for at least three hours.
3. Again wash it thoroughly in Luke warm water 2-3 times.
4. It needs a tight container- Rinse all the water out.
5. Keep the container in draft free oven (n0 heat) overnight.
I will leave the oven light on to keep oven warm.

Tips: Temperature is the key feature.It can take may be more than 12 hours
In winter it can take 24 hours.
Sprouted mung beans can be boiled for 5 Min's.
It can be used in salad and it can be eaten as plain with black salt ,chili and lemon juice.
That's my favourite lunch option. Enjoy!