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Showing posts with label maintaining ideal weight. Show all posts
Showing posts with label maintaining ideal weight. Show all posts

Monday, January 16, 2017

Vegan Red Lentils Soup

Clear like the skies. Or a riot of happy colors like a garden at the peak of it's springtime glory. Or just another muddled up canvas. I like it when my food looks like a reflection of my thoughts rather than a figment of someone's imagination. Though it might sound somewhat like a narcissist, I like to relate to every meal that I am having. And for that one reason, I love cooking solely for myself. To please and pamper my senses. So, whether it is the play of colors or the assault of the aromas or even the final amalgamation of flavors, I can have it customized to the very last detail. But thankfully, those occasions (moods to be more precise) are rare and hence my family ends up enjoying all their favorite dishes on a regular basis.

Today happened to be one such day. With happy and cheerful thoughts playing on my mind, I wanted more colors on my plate. But at the same time, I needed to make up for the weekend indulgence. After a bowl of fruits for breakfast, lunch had to be something more substantial and yet low in calories. That is when I decided to go for this wholesome lentil soup with a smattering of vegetables like carrots, tomatoes and spinach. Bursting with flavors and packing in a whole day's worth of fiber, this is one must-try recipe for everyone and anyone who is trying to lose some weight without starving themselves.

Read on - 


















Preparation Time - 25 mins

Ingredients - 
  • 1 cup red lentils ( i used the one with the skin ) (masoor dal)
  • 1 large onion
  • 3-4 garlic cloves 
  • 1 cup of chopped carrots
  • 1 cup of chopped tomatoes
  • 1 cup of chopped spinach
  • 1/2 tsp pepper powder
  • 1/2 tsp cumin seeds
  • 1 tsp oil
  • salt to taste
  • lime juice as per taste

Preparation - Wash the soaked the lentils overnight. [ Skip this step if using the skinless variety ]

Peel and chop the garlic into tiny pieces.

Cooking - Heat the oil  in a pressure cooker. 

Add the cumin seeds and allow to splutter. Then add chopped onions, garlic and carrots. Fry till onion turns translucent,

Add the tomatoes and cook to a mushy state.

Finally add the washed lentils along with 2 cups of water. Add the salt and pepper. Cover with a lid and cook for 5-6 whistles. Keep aside till steam escapes.

Take half of the contents of the pressure cooker and blend into a puree. Add it back to the pressure cooker. 

Place the pressure cooker on the flame and add hot water to adjust the consistency of the soup. Throw in the finely chopped spinach and let it boil for 5-6 mins.

Serve hot with a dash of lime juice.


Monday, December 5, 2016

Flaxseed and Curry Leaves Powder ( Podi )

"How do I include flax seeds in my own / husband's diet ?" .

This is probably one of the most frequent questions that I have encountered as a blogger. For those who are still unaware of the existence of these tiny dark brown seeds that boast of everything from better digestion to clear skin, lower cholesterol to weight loss and of course the much touted cancer fighting properties. In addition, they help in better regulation of the hormone levels in the fairer sex. No wonder all those who are aware of these benefits keep thinking of new ways to include them in the everyday diet.

While the simplest way to have them is to roast them, season as per taste and just chow down a spoonful, I have seen people coming up with interesting recipes just to include some flaxseed the diet. While some powder and add them to curries, others add them to pancakes and cookies. While all these methods are really good, I personally prefer being more quantitative in my approach. Most people are unaware that overdosing on flax seeds can cause gastrointestinal side effects like bloating, stomachache and even nausea.

This simple powder or podi (as they call it in Andhra) promises approximately 1 teaspoon of flaxseed goodness when two spoonfuls are consumed everyday. Have it as a dry chutney with dosa/upma/idli or even add to hot white rice along with some ghee.

Read on for the recipe -

















Preparation Time - 15 mins
Ingredients -


  • 4 tbsp flax seeds
  • 2 tbsp split black lentil
  • 2 tbsp split Bengal gram
  • 4 dry red Byadgi Chillis
  • 1 tsp cumin seeds
  • 2/3 cup curry leaves
  • salt to taste


Preparation - Heat a cast iron pan.

Add dry red chillis and cumin seeds. Keep flame on medium high.

Once the cumin starts to pop, add the lentils. Roast till the give off a fragrance and show some browning.

Next add the flax seeds. Once they start popping, let them pop for 1-2 mins.

Finally add the curry leaves and lower the flame. Lower the flame and roast till they wilt and turn crisp.

Remove pan from flame and let it cool down completely.

Transfer to a grinder jar, add salt and buzz for a minute. The texture will be somewhat grainy.

Store in an airtight container.

Come about two teaspoons of this powder everyday for including the health benefit of 1 teaspoon of flax seeds in your diet.


Saturday, February 13, 2016

Beetroot and Tofu Burger ( Vegan Recipe )

Happy Valentine's day everyone !!

Cheesecake. Brownies. Strawberries. Pomegranate. The visuals on social media have been unrelenting in the run up to the V-day celebrations. And that got my man pissed off. Big time. It's not that he hates desserts but he really wanted to see some real food. Given that I am on a healthy eating streak these days, I had to think hard to come up with something that is not too fussy and yet delicious.

I am yet to find a bloke how can say no to a burger. And that kinda set the stage rolling for a vegan burger which is also low on calories. Giving in to the fascination with hues like pink or red, I added some beetroot for color (and health too) !.

Read on for the recipe -



















Preparation Time - 30 mins

Ingredients -

  • 100 gm tofu
  • 1 small potato
  • 1 small beetroot
  • 2 tsp finely chopped onion
  • 1/5 tsp ginger paste
  • 1/4 tsp garlic paste
  • 2 pinch cumin
  • 2 pinch coriander
  • 1/4 tsp chili powder (optional)
  • 2-3 tbsp roasted and crushed peanuts
  • salt to taste
  • 1 tsp oil 
  • oil spray for pan frying the burger patties


For the crust -

  • 1 tbsp cornflour
  • 1 tbsp besan
  • a pinch of salt
  • 2 slice of whole wheat bread


For final assembly -

  • onion rings
  • lettuce
  • tomato ketchup
  • Burger buns
  • 2 tbsp vegan mayo
  • a dash of pepper

Preparation - Boil the beetroot and potato in a cooker for 2-3 whistles. Keep aside till steam escapes.
Remove from cooker, peel and grate them into a mixing bowl.

Grate the tofu into the bowl. Mix everything together.

Mix the besan, cornflour and salt with a few teaspoons of water to get a thin batter.

Tear up and throw the bread slices (removing the sides) into a mixer jar. Buzz for a few seconds to get fresh bread crumbs.

Cooking - Heat the oil in a wok. Add the onion and let it sweat a bit. Add ginger paste, garlic paste, cumin powder, coriander powder and chili powder . Cook for a minute before adding the mashed mixture of tofu, beetroot and potato. Season with salt. Cook for 2-3 mins.

Keep aside to cool. (best to keep it aside for an hour or two so that the flavors get to gel together)

Just before shaping the mix into patties, add the crushed peanuts. Mix and divide into 3-4 equal portions. Shape each one into a round patty ( go for a heart shaped patty if you are feeling extra mushy).

Dip the patties in the batter and roll them over the bread crumbs.

Spray some oil onto a pan. Heat it and place the patties on the pan. Fry on both sides till brown.

Assembling the burger - Toast the burger buns. Layer one with mayo and place the burger patty on it.

Throw on some onion rings and lettuce . Finally season it with some pepper powder and tomato ketchup. Top it with another bun.

Grab it and dig in !!!


Thursday, November 5, 2015

Almond Broccoli Soup

Almond and broccoli Soup. Just the mere mention of this name evokes a deliciously warm sensation in my mind. Sepia tinted memories of winters spent huddling under warm blankets, sitting around a wood fired oven and enjoying long chats over endless cups of steaming tea turn my otherwise practical self into this all mushy emotional idiot.

However the nostalgic feeling that grips me is a mere eyewash as I discovered this soup quite recently during a Bangalore foodie meet @ The Bungalow, Whitefield. But such is the power of food that it is capable of evoking long buried memories in one's subconscious. That is the precise reason why Ayurveda lays so much of stress upon our eating habits. 'Sattvik', 'Rajas' and 'Tamas' are not merely categories of food but also the personality traits the arise when we embrace one of the former categories of food.

Coming back to this soup, I cannot stop gushing over the nutritional value of the ingredients that go into it. Broccoli and garlic have cancer fighting properties while almond and butter contain LDL and monosaturated fats. The great taste and ease of preparation is an added bonus. Read on for recipe -

















Preparation Time - 20 mins

Ingredients -


  • 1 1/2 cup broccoli florets
  • 5 almonds
  • 5 garlic cloves
  • 1/2 of a small onion
  • 8-10 peppercorns
  • 1 tsp butter
  • salt to taste
  • 1 cup milk



Preparation - Blanch the almonds. Remove the peel.

Wash the broccoli florets thoroughly.

Cooking - Heat the butter in a pan. Add crushed garlic and pepper corn. Saute till garlic turns light brown.

Add the chopped onion and fry till translucent.

Add the broccoli florets and stir fry for 1-2 min. Add 1 cup water, almonds and a little bit of salt. Cover the pan. Cook till they turn soft.

Tip the contents of the pan into a blending jar. Blend into a smooth puree.

Transfer it back to the pan. Add the milk, about 1 cup water (as per desired consistency) and adjust salt.

Bring it to a boil on a slow flame while stirring constantly. Let simmer for 1-2 mins.

Serve hot . ( Add a little garlic butter on top for more taste  )

















In the mood for another yummy Broccoli soup, try THIS.

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, September 29, 2015

Bok Choy Dal (Bok Choy cooked with yellow lentils)

"When is something classified as foreign ?". That is a question that has been on my mind for the last few days. Why are we hesitant or scared to accept something that has been branded 'foreign' ? Is it because we are unaware of its characteristics/benefits or is it because we think that it might end up corrupting our indigenous ways. But haven't many of these so called foreign things, become a part of our life over a period of time. So when does foreign stop being foreign ? I think that happens when it has been accepted and assimilated ( with a tweak ofcourse ) into our culture in such a way that it becomes difficult to filter it out.

For example, take the Bok Choy. It is chinese cabbage and lot of folks are not aware of it or prefer to cook it in a style that is more appealing to the Chinese or the Europeans. No wonder folks are hesitant to put it on their regular menu. But it is one wonder vegetable which is nutrient dense while being low in fat. Enough reason to consume it regularly. That inspired me to cook it in the way most greens are cooked in Odisha, i.e., with split moong dal. And it turned out to be delicious. I can also vouch that my son who will grow up eating this yummy dish will not consider Bok Choy as a foreign vegetable.

Read on for the recipe -

















Preparation Time - 15 mins

Ingredients -

Ingredients -


  • 2 heads of Bok choy
  • 1 cup split moong dal
  • 7-8 garlic flakes
  • 1/2 tsp mustard seeds
  • 1 1/2 tsp oil
  • 2 dry red chilis
  • salt to taste



Preparation - Remove the outermost leaves and cut off the end/stem (not too much but abt 1 cm ).

Wash with loads of water to rinse off any dirt and insects. Drain and then chop into small bits.
Crush the garlic flakes.

Dry roast the moong dal till it gives off a mild fragrance.

Cooking - Wash and cook the dal with 1 1/2 - 2 cup water for 1 whistle. Keep aside till steam escapes.

Heat the oil in a pan. Once hot, throw in the mustard seeds and broken red chili.

Then add the garlic and allow it to brown slightly.

Now add the chopped bok choy, stir fry on high for 2 mins and then pour the cooked dal over it.

Let it simmer for 5-6 mins or till the bok choy is cooked yet firm.

Serve hot with rice or rotis ,

Tuesday, August 18, 2015

Broccoli Carrot and Baby Corn Soup

Today's recipe is a simple vegetable soup loaded with fiber and nutrients. As is typical of Oriyarasoi recipes, it is easy to prepare and tasty to eat !! This clear soup is sparingly flavored with some light soy sauce and chilli sauce. As I have mentioned before, soups are integral to any weight loss diet and act as great fillers in between meals.

Read on for the recipe -






Preparation Time - 20-25 mins

Ingredients -

  • 1 cup Broccoli florets
  • 1 carrot (sliced into 2-3 mm pieces)
  • 1 cup sweet corn ( chopped into medium sized pieces )
  • 3 cups vegetable stock
  • 3-4 garlic flakes (finely chopped)
  • 1 tsp light soy sauce
  • 1/2 tsp Chilli sauce ( or as desired) 
  • 1 tsp olive oil
  • salt to taste

Preparation - Wash the vegetables thoroughly. Drain off the excess water.

Cooking - Heat the oil in a large pan. Throw in the garlic and fry till brown.

Add all the vegetables and stir fry on medium flame for 3-4 mins.

Pour in the vegetable stock and season with salt. Bring to a quick boil and let it simmer for 15-18 mins.

Remove from the flame and pour into the soup bowls.

Season with soy sauce and chilli sauce as per taste. Serve immediately.





Wednesday, July 29, 2015

Masoor Dal ka shorba (Red Lentil Soup)

Lentil soups are much more filling and nutritious (protein rich) as compared to the vegetable variants. Hence, they are indispensable when one is trying to lose weight or maintain proper blood sugar levels as in the case of diabetics. One can use the regular dals like moong dal, toor dal and masoor dal for preparing a wholesome and richly flavored soup.

But Masoor dal ka shorba happens to be the current favorite. Read on for the recipe -


















Preparation Time - 20-25 mins


Ingredients -


  • 4 tbsp Masoor dal (red lentil)
  • 1 medium sized onion
  • 1 large tomato
  • 2 dry red chilis
  • 1/2 tsp cumin
  • 2-3 cloves
  • 1 inch cinnamon
  • 1 bay leaf
  • 7-8 black pepper
  • 2 tsp oil
  • salt to taste
  • a pinch of turmeric

Preparation - Wash and soak the dal for 2-3 hours.

Chop the onion and tomato into medium sized pieces.

Cooking - Heat the oil in a pressure cooker. Throw in the broken chilis and spices. Fry till fragrant.

Add the onions and tomatoes. Stir fry for 3-4 mins.

Add the dal along with 3 cups water and turmeric . Close lid and cook for 4-5 whistles.

Keep aside till steam escapes. Open the lid and use a hand blender to churn up the contents of the pressure cooker. (Be careful as the hot liquid might spill and burn one's hands)

Strain into a saucepan. Adjust the consistency and add salt. Bring to boil and let it simmer for 2-3 mins.

Pour into soup bowls and serve immediately.




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.

Wednesday, July 22, 2015

The 15 Minute Meal Series - Post 3

Continuing the 15 Minute Meal series that enables you to enjoy fresh home cooked food, I have put together another really easy to prepare meal consisting of flavoured rice (using brown rice), soya and kala channa subzi, karela ka bharta and a papad chura/salad .



































How to do this in 15 mins -

1. Overnight preparation -  Soak the kala channa for 8 hours minimum. Wash and cook with salt, turmeric and just enough water for 3-4 whistles.

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

Take one bitter gourd 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.

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

Soak the brown rice overnight.

2. Making the kala channa and soya subzi - Put the soya chunks into boiling water for 5 mins.

Heat 1-2 tsp oil in a wok. Add jeera and green chili tempering. Add chopped onions followed by GG paste. Fry for 2 mins.

Drain the soya chunks and wash 2-3 times with fresh water. Squeeze out water before adding to the wok. Fry for 2 mins

Add chopped tomato, red chili powder, garam masala and cook for another 2-3 mins. Add the boiled channa along with the boiled potato (peeled and cubed). Cook for 2 mins.

Transfer to a pressure cooker along with 1 1/2 cups hot water. Adjust salt. Close lid and cook for 2 whistles on high.

3. Cooking rice - Heat a oil in a cooker. Add 1-2 green chilis, 1/2 tsp mustard seeds, 1/4 tsp cumin seeds and 2 garlic cloves. After 30 secs, add about 2-3 tbsp chopped coriander stems and saute for a min or two. Add the washed brown rice and water. Sprinkle some grated mango ginger on top. Close lid and cook for 2 whistles.

4. Kareley ka Bharta - Take the bitter gourd, remove the seeds and mash it. Add the boiled potato to it, add chopped green chili, salt, a bit of mustard oil and cilantro. Mash together.

Heat 1/2 tsp oil in a tadka pan. Add some pancha phutana (panch phoran) and 1 broken red chili. Once it gets spluttering, add some chopped onion and crushed garlic. Fry for 1 minute before pouring it over the mashed bittergourd and potato. Mix together.

5. Papad ka chura - Roast a papad on flame. Crumble and add some amchur, red chili powder, chopped onion and cilantro. Toss together. If you like, add some thinly sliced cucumber and tomato to it.


Chef's Tip - Start with the rice and the kala channa and soya subzi. Once the rice cooking is underway and the tomatoes are still being cooked, utilize this time to prepare the bharta. By the time the subzi goes into the cooker, the rice will be done and you can prepare the tempering for the bharta. Roast the papad just before serving the meal.

Wednesday, July 8, 2015

Dal and Palak Soup

Heart warming and healthy, soups are the way to go whether you are following a weight loss regimen or suffering from any malady. Sometimes, it can be just the balmy weather conditions that attract one to a glorious bowlful. And this is one of the easiest soups that I have ever come across.

Read on for the recipe -


















Preparation Time - 15 mins


Ingredients -


  • a fistful of yellow lentils / toor dal
  • 1/2 cup shredded baby spinach
  • 2-3 tsp carrot juliennes (optional)
  • 1 tsp ginger juliennes
  • a dash of pepper
  • salt to taste

Preparation - Wash the baby spinach, drain and keep aside.

Cooking - Wash the lentil and transfer to a pressure cooker with 1 1/2 cup water and a pinch of salt. Cook for 3 whistles. Keep aside till steam escapes.

Slightly mash the lentils. Transfer the contents into a saucepan. Add some more warm water to bring it to the desired consistency. Bring to a boil and adjust the salt.

Add the shredded spinach and carrot. Boil for 2-3 mins.

Sprinkle ground pepper and ginger juliennes just before turning off the flame.

Serve hot.




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 :) !

Friday, July 3, 2015

Cracked wheat (daliya) and Vegetable Soup

I am still continuing the healthy diet/weight loss recipes series this week. Trying to discover new ways to cut those excess calories from a meal while still providing finger-licking nourishment has been challenging. This week I came up with a delicious soup with the goodness of carrots, sweet potato, tomatoes and cracked wheat. Blame it on the balmy weather of Bangalore but I am craving for loads of soup these days !

Read on for the recipe -


















Preparation Time - 15 mins

Ingredients -


  • 2 tbsp cracked wheat / daliya
  • 1 small carrot
  • 2 medium sized tomatoes
  • 1 small sweet potato
  • 1/2 tsp sugar or honey (optional)
  • salt to taste
  • a dash of pepper



Preparation - Lightly roast the cracked wheat.

Peel and dice the carrot and sweet potato.

Cooking - Cook all the vegetables along with 1 cup water in a pressure cooker for 2-3 whistles. Keep aside till steam escapes.

Strain the vegetables and puree them. Use the vegetable stock to cook the cracked wheat in the same pressure cooker for 3 whistles. Keep aside for steam to escape

Pour the puree into the pressure cooker. Add 1/2 cup warm water, sugar/honey and salt. Bring to a boil and then let simmer for 2-3 mins.

Serve with a dash of coarsely ground pepper.


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.

Tuesday, June 9, 2015

Pesto Daliya Upma

Yes, I am on a 5 day 'Daliya' challenge this week. And it calls for trying out a new recipe each time that is simple and low on calories. This is a really easy and tasty recipe that I created using some boiled daliya, homemade pesto sauce, lime juice and a bit of tempering.

Read on for the recipe -


















Preparation Time - 20 mins

Ingredients -
  • 1/2 cup daliya
  • 2 tsp pesto sauce
  • 1 sprig curry leaves
  • 1/5 tsp mustard seeds
  • a pinch of asafoetida
  • 1 dry red chili
  • 1/2 tsp oil
  • salt to taste
  • 1/2 tsp lime juice

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

Cooking - Cook the daliya with 1 cup water and salt in a pressure cooker for 3-4 whistles. Keep aside till steam escapes. Transfer to a mixing bowl.

Heat the oil in a wok. Add the mustard seeds followed by the asafoetida, curry leaves and dry red chili.

Pour this tempering over the cooked daliya. Add pesto sauce and lime juice. Mix well.

Serve immediately.

Monday, June 8, 2015

Tomato Daliya

An easy daliya recipe to help one lose weight while eating healthy and starving oneself. Tried substituting cracked wheat for rice in the Andhra Tomato rice recipe. This one can be adapted to suit those kiddie tastebuds by skipping/reducing the quantity of chillis used and adding a tiny bit of sugar.

The proportion of water can be varied to give it a porridge or fluffy consistency. Read on for the recipe -


















Preparation Time - 20 mins

Ingredients -

  • 1/2 cup daliya
  • 2 tomatoes
  • 1 sprig curry leaves
  • 1/5 tsp mustard seeds
  • a pinch of asafoetida
  • a pinch of turmeric
  • 1-2 green chilis
  • 2-3 garlic flakes
  • 1/2 tsp oil
  • 2 tsp roasted peanuts
  • salt to taste

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

Cooking - Cook the daliya with 1 1/2 cup water, turmeric and salt in a pressure cooker for 3-4 whistles.

Heat the oil in a wok. Add the mustard seeds folowed by the asafoetida, curry leaves, green chilis and peanuts.
Once the peanuts are done popping, add the garlic and fry to golden .

Add the chopped tomatoes and sprinkle a little salt over them. Cook till mushy.

Add the cooked daliya and mix in. Stir for 2 mins.

Remove from the flame and garnish with fresh cilantro.

Serve hot.


















Note - I had some already roasted and crushed peanuts which I added at the end to retain their crunch.

Friday, January 16, 2015

Pasta with Kasundi Sauce (Low-calorie snacking !!)

Pasta and Kasundi ?? Whoever would have thought of such an unlikely pairing !! But let me tell you that it works incredibly well on my Indian taste buds. And even before you ask me why I thought of the combination, let me remind you that I have been looking forward to maintaining a healthier lifestyle from this year. That translates into cutting down of fattening food like cheese. Moreover, it being so cold these days, I wanted something hot and spicy to warm me up.

While I could have gone with a regular Marinara sauce, It felt like too much effort. Moreover, the flavors are heavier as compared to this recipe. Since I already had a bottle of tomato Kasundi (recipe at the bottom of this post) sitting in my fridge, it hardly took any time. The trick is to balance the flavors of the fresh tomatoes and the kasundi so that neither one dominates. And yeah, do not forget the peppers. I used the spicy Guntur variety which I personally prefer as compared to the Jalapenos and Habaneros. We do have a lot of good native varieties of peppers/chillis in India which are just waiting to be discovered. And they turn out to be quite economical as compared to the imported varieties.

Read on for the lip-smacking recipe -







Preparation Time - 15-18 mins

Ingredients -


  • 1 1/2 cup pasta (chifferi rigata)
  • 1 large fresh tomato ( chopped into small pieces )
  • 2 garlic cloves
  • 1 red chili pepper (Guntur variety)
  • 1 tbsp coriander roots (finely chopped)
  • 1 tsp coriander leaves (finely chopped)
  • 1 tsp tomato kasundi (adjust as per preference)
  • 1 tsp vegetable oil
  • salt


Cooking - Heat water in a large saucepan. Once it gets to a boil, add enough salt so that it tastes quite salty (almost like sea water). Throw in the pasta and cook on medium to high flame till al-dente (cooked yet firm). Retain 1 cup of the pasta water and drain the rest.

Dissolve the kasundi in 2 to3 tbsp of pasta water.

Heat the oil in a wok. Add the chopped garlic, red chili and coriander roots. Fry till the garlic turns golden. Add the chopped tomatoes and cover with a lid for 30 seconds. Once the tomatoes get a little soft (but still chunky), add the cooked pasta along with the kasundi. Sprinkle some more pasta water if it gets too dry. Cook for 1-2 mins before removing from flame.

Garnish with fresh coriander leaves and serve immediately.





















Note - Click here for the recipe of Tomato Kasundi. Adjust the amount of pepper as per preference. 

Friday, January 9, 2015

Sri Lankan Pumpkin Curry (Wattaka Kalu Pol)

Pumpkin Curry ??? No ways. Going by the way most people feel about this humble vegetable, I had actually put off posting the recipe. But leafing though my diary to sort out/refresh some of the low oil dishes that I have cooked over the years, I stumbled upon this gem of a recipe. I had first watched this curry being prepared by an old Sri Lankan lady on television but I could not catch all the ingredients that go into the making of this dish. So, when I searched for this recipe on the net, I stumbled upon Dani Venn's blog . She has a great collection of recipes and please do check them when you have the time.

Coming back to the recipe, I decided to stay true to the ingredients used (though I skipped the rice and desiccated coconut paste) but made some minor change in the order in which they go into the dish. Call it 'cultural conditioning' or whatever you like, but I could not understand the logic behind adding the tempering ingredients after frying the onion, ginger and garlic :). The curry turned out to be delicious (and amazingly aromatic) despite using so less oil.

Read on for the recipe -







Preparation Time - 25 mins

Ingredients -

For curry powder -


  • 2 tbsp coriander seeds
  • 1 tsp fennel seeds
  • 1 tbsp cumin seeds
  • 1 tsp black pepper
  • 3 cardamon pods
  • 2-3 dry red chilis
  • Sprig of curry leaves
  • 1 1/2 inch long cinnamon stick
  • 1 teaspoon rice
  • 1 tsp turmeric powder


Others -


  • 1 tsp rice bran oil
  • 1 medium sized onion(finely chopped)
  • 3 garlic flakes (finely chopped)
  • 1 tsp ginger (finely chopped)
  • 1 red chili (broken into small pieces)
  • 1 tsp mustard powder
  • 1 tsp mustard seeds
  • 2 tsp fenugreek seed
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • 2 sprig curry leaves
  • 2 pandan leaves, roughly torn into pieces
  • 500g pumpkin (peeled & diced into 1 1/2 inch cubes)
  • 2 cups thick coconut milk


Preparation - Heat a frying pan. Add the rice to it and roast for 2-3 mins. Then add all other spices (except for turmeric) mentioned under 'For curry powder' and roast till they give off their fragrance.

Remove from flame and allow to cool down. Grind into a fine powder and mix turmeric with it. Since this is more than what you need for the curry, keep the rest of it in an air-tight bottle in the fridge.

Cooking - Heat the oil in a wok. Add the broken red chili, mustard and fenugreek seeds to it. Once they start popping, add the onions. Fry till translucent.

Add the chopped ginger and garlic. Fry for 2 mins before adding all the powdered spices.

Fry for a minute and then add the curry leaves, pandan leaves and pumpkin cubes.

Add the coconut milk to the wok and let it simmer on a low flame.

Once the pumpkin is cooked, add 2 levelled teaspoons of the curry powder and mix it well. (Add more curry powder if you like it spicy).

Remove from the flame and serve hot with white rice and yogurt.



Wednesday, September 3, 2014

Avocado-Egg Whites Salad

A recent episode of 'Agents of shield' on Star World had agents May and Skye discussing their feelings about Ward's betrayal. On being asked why she did not feel any anger, May replied that though she felt very angry with Ward, she would not waste her energies on throwing a tantrum and would rather channelize it and wait to take down her adversary. It just made me think how many of us would do something like that. Most of us are ready to throw a fit and get into confrontations even at a perceived slight. And finally we end up looking stupid. Maybe it is something I will try to implement in my personal life.

Today's recipe is a delicious and healthy salad for the weight watchers !! The whites are a great source of protein and the avocado is full of healthy fats. One can also add some crunchy lettuce , celery or cucumber to the salad to make it more filling. To make a complete meal, sandwich some between 2 slices of wholegrain bread or have it wrapped in a tortilla/quesadilla. Read on  -






Preparation Time - 12 mins

Ingredients -

  • 1 ripe avocado
  • 2 egg whites ( boiled and separated from the yolks )
  • 1 small onion
  • 1 tsp vinegar
  • 1 tsp mayonnaise
  • 1/2 tsp mustard sauce
  • freshly ground pepper
  • salt to taste
  • 1 tsp lemon juice


Preparation - Boil the eggs for 10-12 mins. Remove from flame and allow to cool. Remove the shells and separate the whites.

Cut the onion into thin slices and marinate for a while with the vinegar and salt.

Halve the avocado and scoop out the flesh. Transfer to a mixing bowl. Add the mayonnaise, mustard sauce, lemon juice, pepper and salt. Mash together (almost to the consistency of a Guacamole).

Add the chopped/lightly mashed egg whites and onions (discard any liquid though). Mix gently.

Chill for 20 mins before serving.


Saturday, March 22, 2014

Kadali Bara Tarkari ( Raw Banana Kofta Curry )

Raw banana or 'Kancha Kadali' is rich in fiber, vitamins and minerals. Though high in starch, it is classified in the 'resistant starch' category, i.e., this type of starch acts more like a fiber(insoluble). They help control blood sugar levels and lower the blood cholesterol levels while making one feel full for longer periods of time. Weight watchers would do good to add it to their menu. Infact I regularly use it as a potato substitute for my MIL who is a diabetic. It is also a good source of potassium and vitamin B-6.

Very popular in Oriya households, it is mostly consumed in the form of fries or added to 'dalma'/'santula'. On special occasions, when the lady of the house is feeling very indulgent, she may treat everyone to a special curry ' Kadali Bara Tarkari'. It is prepared just like the other kofta/bara curries which happen to be quite rich/greasy due to the quantity of oil that goes into their making. Hence the special appearance.

I personally like to pan fry/bake the bara with very little oil and have it as it is. For this I flatten them into the shape of tikkis(circles) as it is easier to cook the flat ones on a pan. They are quite tasty even without the gravy. But this time I was cooking for a 'Sunday special' hence the extra effort with making the gravy. Read on for my version of the recipe:



















Preparation Time - 45 mins

Ingredients -

For the koftas :

  • 1 large green (raw) banana
  • 1 medium sized potato
  • 1 small sized onion
  • 2 green chillis
  • 2 pinch of garam masala
  • 1 pinch of roasted cumin powder
  • 2 tsp finely chopped coriander leaves
  • 1 tsp corn flour
  • salt to taste
  • oil for deep frying


For the gravy:


  • 1 medium sized onion
  • 1 large tomato
  • 1 tsp ginger garlic paste
  • 2 inch long cinnamon stick
  • 2-3 cloves
  • 1 bay leaf
  • 1 cardamom
  • 1/2 tsp cumin seeds
  • 1/5 tsp turmeric
  • 1/3 tsp red chilli powder
  • 1/3 tsp coriander powder
  • 1/4 tsp meat masala (optional)
  • salt to taste
  • 3 tsp oil


Preparation - Cut the banana into 2/3 pieces . Boil in a cooker for 2 whistles along with the potato. Remove from flame and allow steam to escape.

Peel the banana and potato and take them in a mixing bowl. Mash well so that no big lumps remain. Add the rest of the ingredients (except oil) mentioned under the 'For the koftas' heading. Mix everything together.

Pinch out small portions from the above mixture and make small balls by rolling between your palms. Grease your palms with a bit of oil while doing this step as it prevents the balls from sticking to your hand. Keep aside the balls.

Chop the onions and tomato required for the gravy.

Cooking - Heat oil for deep frying. Add the koftas, a few at a time. Cook on all sides to a light brown. Be careful while handling them as they tend to lose shape or crumble. Remove from wok and keep aside.

Heat 3 tsp oil in another wok. Add bay leaf, cinnamon, cardamom, cloves and cumin seeds.

Add chopped onions after 30 seconds. Fry till translucent.

Add ginger garlic paste. Fry for 3-4 minutes till raw smell goes away.

Add the chopped tomatoes and cover with a lid for 2 minutes. Cook till tender.

Add all the powdered masalas and fry for 1-2 minutes.

Add 1 1/2 - 2 cups hot water and adjust salt.

Allow water to reduce by 1/3 rd before adding the balls/koftas. Cook the koftas for 1-2 minutes on low flame.

Switch off the flame and allow to stand for a few minutes. This allows the koftas to soak in the gravy.







Serve hot with rice/rotis.

















Note - Use grated onions instead of chopped ones if you like a fine gravy. Also replace the chopped tomato with tomato puree. Also add 1/2  tsp sugar if you prefer a hint of sweetness.


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