RECIPE CORNER

VEGETABLE OATS PORRIDGE

Prep: 10 minutes

Cook: 10 minutes

Serves: 1

NUTRI SCORE:

Energy: 145.0 calories

Carbs: 23.0 gms

Fats: 3.0 gms

Protein: 6.0 gms

Fibre: 5.0 gms

INGREDIENTS:

• 3 tablespoon Oats

• 2 tablespoon Carrot Grated

• 1 tablespoon Fresh Peas

• 2 tablespoon Capsicum Green Chopped

• 2 tablespoon Rip Chopped Tomatoes

• 1 unit Chopped Onion

• 1 tablespoon Coriander Leaves / Chopped Cilantro

• 1 pinch Black Pepper powder

• 0.75 teaspoon Garam Masala

• Pinch of Turmeric Powder

• 0.5 teaspoon Red Chilli Powder

• 0.5 teaspoon Coriander Powder

• Salt to taste

• 1 cup Water

METHOD:

• Dry roast the chopped onion in a non-stick pan until it shrinks

• Add oats and roast until you get an aroma

• In the meantime, pressure cook the vegetables separately until they are soft and slightly mushy (two whistles)

• Add the cooked vegetables, little water, red chilli, turmeric, garam masala powder and salt to oats

• Cook on a medium flame for three minutes until the oats become soft. Add more water if required

• Boil for a while, and then use a ladle/masher to mash the ingredients well (depends on how you want the vegetables to be)

• Cook for two more minutes until the preparation gets porridge-like consistency

• Add chopped coriander leaves and pepper powder and switch off the flame

• Serve hot

– By Celebrity Dietician Shweta Shah

RAGI CORIANDER UTTAPAM

Prep: 10 minutes

Cook: 15 minutes

Serves: 1

NUTRI SCORE:

Energy: 210.0 calories

Carbs: 33.0 gms

Fats: 6.0 gms

Protein: 6.0 gms

Fibre: 4.0 gms

INGREDIENTS:

• 3 table spoon Ragi / Nachni Flour

• 1 tablespoon White Rice Raw

• 1 tablespoon Black Gram / Urad Dal Raw

• 2 tablespoon Carrot Grated

• 1 teaspoon finely chopped Green Chillies

• 1 tablespoon finely chopped Coriander leaves / Cilantro

• 0.5 teaspoon Cumin seeds

• Salt to taste

• 1 teaspoon Cooking oil

METHOD:

• Soak urad dal and rice separately for about two hours and grind together to form a batterer

• Add the ragi flour to the batter and mix well

• Add salt and water to make a smooth batter

• Keep the batter aside for 15 minutes

• Heat a non-stick pan, grease it with 1/4th teaspoon oil. Pour the batter and spread it evenly in a circular shape

• Add grated carrot, chopped coriander leaves, chopped green chill on the batter

• Cover the pan and cook on low heat until ragi uttapam is cooked at the bottom

• Cover the pan and add the remaining 1/4th teaspoon oil on it and flip the other side to cook

• When both the sides are cooked, remove the ragi uttapam on a plate

• Serve hot with mint coriander chutney

– By Celebrity Dietician Shweta Shah

MORINGA MOLAGUTAL

It purifies the blood and helps as a strong antibiotic agent. Loaded with Vitamin C and anti-bacterial properties, it inhibits infections and chest congestion.

INGREDIENTS:

• 2 Drumstick

• ½ teaspoon Turmeric Powder

• 1 cup Tuvar Dal

• ½ cup Grated Coconut

• 1 teaspoon Cumin Seeds

• 1 Red Chilli

• 1 sprig Curry Leaves

• Salt to taste

• For tempering:

• 1 teaspoon Oil

• Mustard Seeds, Urad Dal and Cumin Seeds

METHOD:

• Wash and cut drumstick into 1 inch long pieces

• Pressure cook dal and set it aside

• Boil drumstick with turmeric powder and salt

• Grind coconut with cumin and red chilli into a fine paste

• Mix in dal, curry leaves, and ground paste into boiled drumstick and cook

• Add water to get a semi-liquid consistency

• Let it simmer for three to four minutes

• Remove from flame and temper with mustard seeds, cumin, and urad dal

• Serve hot with rotis or rice and pickle

– By Gita Hari, Culinary Expert & Wellness Food Curator

RAW BANANA PORIYAL

This side dish is full of the goodness of bananas. Packed with minerals, especially potassium, contains dietary fibre, Vitamin C and Vitamin B6. It aids the absorption of essential minerals and nutrients.

INGREDIENTS:

• 2 Raw Bananas

• ½ teaspoon Turmeric powder

• 1 teaspoon Sambar Powder

• ½ teaspoon Asafoetida Powder

• 2 teaspoon Oil

• Salt to taste

• ½ teaspoon Mustard Seeds

• ¼ teaspoon Urad Dal

METHOD:

• Peel the skin of bananas and cut them into roundels

• Heat oil in a pan and temper with mustard seeds and urad dal

• Introduce banana roundels and sprinkle turmeric powder, salt, and asafoetida powder. Spray a little water and stir well

• Add sambar powder and cook till done. Serve as a side dish with rice and sambar or parathas

– By Gita Hari, Culinary Expert & Wellness Food Curator