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Showing posts with label low calore diet. Show all posts
Showing posts with label low calore diet. Show all posts

Monday, February 13, 2017

Choley and Soya Masala ( 1 tsp Oil recipe )

 IMP - Choley and Soya Masala is an original recipe created by the blogger and has been published for the first time on oriyarasoi.com.

It is not magic that makes food special. Nor it is the use of the most expensive or rare ingredients. Rather, it is that one indispensable ingredient called love and everything else that goes with it. Be it love for that someone special, for good food or even for great company, love is the driving factor behind almost every great meal. Imagine being engulfed by a feeling of inner joy when you see someone mop up every bit of that dish with great pleasure and yet take the time to carefully lick those fingers for any lingering traces of deliciousness. That's love for sure.

But then love takes on different interpretations for different folks. Without going into the intricacies of what is right or wrong T, I choose this Valentine's day to promote a bit of 'self-love'. And what better way of loving oneself than taking small steps for ensuring good health ? I am going to do just that by kicking off the ' 1 tsp oil recipe' series which will let one enjoy those favorite meals without the added guilt pangs and undesirable side effects.

The very first recipe of this series is a protein packed 'Choley and Soya Masala'. Usually people tend to associate 'choley' with copious amounts of oil, spices and some residual heartburn too. This preparation helps eliminate all that. Plus one gets the added benefit of soya protein.

Read on for the recipe -

Preparation Time - 30-35 mins

Ingredients -
  • 1 1/2 cup Garbanzo beans
  • 1/2 cup small soya chunks
  • 1 medium sized onion
  • 5-6 fat garlic cloves
  • 1 inch ginger
  • 3 tbsp chopped coriander roots 
  • 1 large tomato
  • 3-4 cloves
  • 2 inch cinnamon stick
  • 1 tsp oil
  • 1/4 tsp turmeric
  • 1/2 tsp red chili powder ( use less or more as desired )
  • 1 1/2 tsp Tata Sampann Choley Masala
  • salt to taste
  • 1/2 tsp sugar (optional)
  • 1 boiled potato (optional)
  • green chillis for garnishing
  • onion rings for garnishing
  • lemon juice (optional)

Preparation - Wash and soak the garbanzo beans overnight or for 10-12 hours.

The soya chunks can be soaked in hot water 1-2 hours prior to cooking.

Grind the onion, ginger and garlic together into a smooth paste. The tomato needs to be pureed separately.

Clean the coriander roots thoroughly and chop into very small pieces.

Cooking - Transfer the garbanzo beans to a pressure cooker. Cook with 2 cups water, salt and turmeric for 3-4 whistles. Keep aside till steam escapes.

Squeeze out the water from the soya chunks. Wash them under fresh water 2-3 times before giving a final squeeze.

Heat the oil in the pressure cooker. Add the sugar and keep the flame low.

Once the sugar starts turning light brown, add the cloves and cinnamon. Quickly add the onion, ginger and garlic paste to avoid burning the spices.

Cook till the raw smell goes off.

Now add the tomato puree and cook for 3-4 mins. Add the chili powder, Tata Sampann Choley Masala and a wee bit of turmeric. Cook for 3 mins.

Drain the garbanzo beans and transfer to the cooker along with the soya chunks. Peel the potato and cube it before adding it the contents of the cooker.

Add 1 1/2 cup hot water, salt and the chopped coriander stems before closing the lid. Let it cook for 1 whistle on a low flame.

Serve hot with a dash of lemon juice, slit green chilies and onion rings.

Goes best with rotis or even steamed rice.

Tuesday, October 27, 2015

Sprouts and Cracked wheat Khichdi

While most of the folks are done with Navratri and the fasting that goes with the territory, it is just the beginning of the fasting season for the people of Odisha. As the holy month of Kartik has already started and Margasira is next in queue, quite a few Odia folks will be scouting for 'no onion-no garlic' recipes. Not that Odia cuisine lacks such dishes, there are more then enough to last through these two months, but sometimes a little change is very much welcome.

This simple recipe is actually inspired by the 'Kanika', an aromatic and mildly sweetened rice preparation. I have given it a really healthy makeover by substituting the rice with cracked wheat or daliya and adding the goodness of sprouted lentils. It turned out to be a winner in all aspects and I enjoy this for lunch with a glass of spiced buttermilk.

Read on for the recipe -

Preparation Time - 15 mins

Ingredients -

  • 1/4 cup daliya
  • 1 cup sprouted lentils ( i mix green moong and kala channa)
  • 1/3 tsp cumin seeds
  • 1 dry red chili
  • 1/2 tsp ghee
  • 1 inch cinnamon
  • 1 green cardamom
  • 2 cloves
  • 6-7 peppercorns
  • 12-14 rasisins
  • salt to taste
  • pinch of turmeric

Cooking - Dry roast the daliya till it gives off a mild fragrance and turns brown by a few shades. Keep aside.

Heat the ghee in a pressure cooker. Add the red chili, cumin and spices. Roast till fragrant. Throw in the raisins and saute for 10 seconds.

Wash the sprouts and the daliya. Add to the cooker.

Add about  1 1/2 to 2 cups water, the turmeric, salt to taste and close the lid. Cook for 3-4 whistles on medium flame.

Keep aside till steam escapes. Open the lid and cook uncovered for a few minutes if it is too watery.

Serve warm with buttermilk

Tuesday, July 28, 2015

Tamatar aur Dhaniya ka Shorba

It is quite chilly these days and I am constantly in search of something warm to sip on. After endless cups of tea, masala chai, green tea and coffee, I realize that I still need something more and in greater quantity. And the first thing that comes to my mind is a humongous bowl of steaming soup. Whether homemade or straight from a packet, I love my soup when I am on a diet or whenever the mercury takes a drop. And that kind of translates into every other day as it is 'de rigueur' given the fashionably thin folks of Bangalore and the balmy weather of this city.

This is my current favorite and I keep making it at home or ordering it at restaurants. As is the custom at my home (however silly it may sound), it must be done to death before I move on to the next 'Big' thing.

Read on for the recipe -

Preparation Time - 20 mins

Ingredients -

  • 5-6 medium sized tomatoes
  • 4-5 tbsp chopped coriander stems
  • 1/2 tsp cumin seeds
  • 1-2 dry red chili
  • 1 bay leaf
  • 2-3 cloves
  • 1 inch cinnamon stick
  • 9-10 peppercorns
  • 1 1/2 tsp oil
  • 2 tsp freshly chopped cilantro
  • freshly ground pepper for garnishing
  • 1 tsp sugar (optional)
  • salt to taste

Preparation - Chop the tomatoes into small pieces.

Thoroughly clean the coriander stems to remove any sand or mud .

Cooking - Heat the oil in a pressure cooker. Add the red chili, bay leaf, cloves, peppercorns and cinnamon. Saute for 20 seconds before throwing in the coriander stems. Fry for a minute before adding the tomato pieces.

Add 3-4 cups water and salt to taste. Close lid and cook for 3-4 whistles.

Allow steam to escape before opening the lid. Take a hand blender and puree the tomatoes.

Pass through a strainer.

Transfer to a saucepan and place on the flame. Add the sugar and adjust salt if needed. Bring to a boil.

Pour into bowls and garnish with cilantro and freshly ground pepper .

Serve immediately.

Monday, July 6, 2015

The 15 Minute Meal Series - Post 2

Continuing the 15 Minute Meal series that enables you to enjoy fresh home cooked food, I have put together another simple meal consisting of rice, toor dal, aloo palak, bitter gourd - raw banana tikkis and peanut vada . While the peanut vada was made as I was feeling indulgent, I would ideally substitute it with a kachumbar or a tomato-cucumber salad.

Read on how this can be done in 15 mins -

1. Overnight preparation -  Take one bitter gourd, a raw banana and 2 medium sized potatoes. Wash and cook together in a pressure cooker with just enough water for 3 whistles.

Open the cooker once steam escapes. Transfer into a food grade plastic container and refrigerate overnight.

Wash the palak/spinach and chop it into medium sized pieces. Saute with a little oil, some chopped onion, 2-3 garlic flakes and 1-2 green chilis for 3-4 mins. Grind into a smooth paste once it cools down. Store overnight (can stay fresh upto 4-5 days).

Wash and soak the peanuts overnight.

Additionally, one can also peel the garlic and chop the onions, cilantro and green chilis.

2. Cooking rice and dal - One can cook the rice and dal together in the same pressure using a separator to save time or use two separate cookers. Additionally add some chopped onion, crushed garlic, a small piece of ginger, green chili, finely chopped tomato, 1-2 cloves, salt and turmeric to the dal while cooking.

Take the bitter gourd, remove the seeds and mash it. Add one of the boiled potatoes (peeled ofcourse) to it, add chopped green chili, onion, salt, a bit of mustard oil and cilantro. Mash together and shape into tikkis (flat discs) .

Strain the peanuts and transfer to a mixer jar. Add some chopped onion, 2-3 garlic flakes, coriander stems, green chili and salt. Buzz till you get a mixture that is coarse but can be molded.  Shape into flat discs.

3. Take a large skillet. Drizzle with oil. Place the bitter gourd-raw banana tikkis on one side and the peanut vadas on the other side. Cook for 2-3 mins till small brown spots appear. Flip over and cook the other side as well. Cooking everything together saves time.

At the same time, heat another wok. Add some oil followed by broken red chili, cumin and mustard seeds. Once it starts spluttering add some of the peeled and diced potato. Sprinkle salt and red chili powder. Saute for 1-2 mins. Throw in some onion which has been cut into big chunks. Saute till translucent. Add the spinach paste along with 3-4 tbsp water, a pinch of garam masala and just a little bit of butter. Cook for 2-3 mins more.

Your delicious and healthy meal is ready !!

If you looking for any specific recipe, please leave a comment on my blog or FB page and I will be happy to respond :) !

Thursday, June 11, 2015

Mango Daliya ( with a wicked hint of Chilis )

Day 4 of the daliya challenge. I am feeling great and the bloating has also reduced after I substituted the cracked wheat dishes for rice and dal. The 30 mins brisk walking/cycling/climbing stairs is also helping me feeling active and energetic.

After the savory dishes I wanted something a bit sweet.  Hence this really simple daliya pudding with mango and just a hint of chili. Read on for the recipe -

Preparation Time - 20 mins

Ingredients -

  • 1/3 cup daliya
  • 1/2 cup milk
  • 1 tsp honey
  • 2 tsp finely chopped ripe mango
  • 3-4 tbsp ripe mango chunks 
  • 1/2 of a red chili
  • mint for garnishing

Preparation  - Dry roast the daliya or cracked wheat till it gives off a sweet smell.

Slit and deseed the red chili. Chop it up into very fine pieces.

Cooking - Cook the daliya with 1 1/4 cup water in a pressure cooker for 3-4 whistles. Keep aside till steam escapes.

Pour 1/2 cup milk into the same pressure cooker and put it back on the flame. Let it simmer for 3-4 mins.

Transfer it to a mixing bowl. Add the honey, chopped red chili and the finely chopped mango. Mix.

Pour into the serving dish. Garnish with mango chunks and mint.

Serve immediately or chill for 10 mins before serving.

Saturday, November 29, 2014

Fried Fish Parcels (with Turmeric leaf)

Few days back, I had posted the recipe for fried fish parcels using the banana leaf. Loved the flavour that it imparted to the fish and wanted to try out the recipe using various other kinds of leaves like pumpkin, saal, etc which are generally used in the villages of Odisha. But since I could not get my hands on any of these, my Mom suggested that I give it a try with turmeric leaves. With Prathamashtami celebrated a few days back, some of these leaves were still lying in the fridge. I had eaten enough Enduri during the past week and so I decided to put these super aromatic leaves to a different use.

Read on for the recipe -

Preparation Time - 30 mins

Ingredients -

  • 4 pieces of Mirkali fish (Rohu/Bhakura is also fine)
  • 2 tsp mustard-garlic-coconut-green chili paste 
  • 1 1/2 tsp mustard oil
  • 2-3 green chilis (slit lengthwise)
  • 2 pinch turmeric
  • 1/5 tsp salt
  • 2 tsp mustard oil for frying
  • 8 pieces of turmeric leaf

  • Preparation - Wash and marinate the fish with salt, turmeric and mustard-coconut paste. Leave aside for 10 mins.

    Make a cross with two turmeric leaves. Place a piece of fish in the centre. Drizzle mustard oil over it and place 2-3 pieces of slit green chili. Close the parcel and secure it with a string.

    Cooking - Heat the mustard oil on a pan. Once it gets smoking, add the parcels and immediately lower the flame. Once the leaf on the bottom surface has turned brown with black spots showing at some places, flip it over. Let it sit on the pan till the leaf turns brown. (it takes roughly 7-8 minutes to cook on each side)

    Switch off the flame and remove the pan. Keep aside for 5 minutes.

    Carefully open the parcels and discard the leaves.

    Serve hot with white rice and dal.

    Note - For the mustard paste, the ratio of the ingredients is ' 2 tsp black mustard seeds : 2 tbsp freshly grated coconut: 4 garlic cloves : 1 green chili '. 

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