Arhar Daal- 1 cup
Beans- 7-10 ( Cut in big pieces)
Cauliflower-7-8 florets (half of a medium sized)
Cabbage- 1 bowl/half of a medium sized (roughly chopped)
Potatoes- 1-2 (cut in quarters)
Tamarind pulp- 4 Tbsp
Garlic- 10-12 cloves (crushed)
Cumin seeds (Jeera)- 1 tsp
Fenugreek seeds (Methi)- 1 tsp
Mustard seeds- 1 tsp
Green chillies- 2 (chopped)
Turmeric- ½ tsp
Salt – To taste
Asafoetida- A pinch
Note: This is the first Sindhi dish I learned from my mother-in-law and it is my favourite. It is the best example of an (Indian) one-pot meal in which protein from lentils, vitamins from vegetables and carbohydrate from rice are combined to form a tasteful meal.
I guess every family makes traditional dishes a bit differently. Feel free to experiment with the amount of tangy tamarind to the vegetables you want to add.
For Whole Wheat Tortilla Chips:
1. Whole Wheat Flour/ Atta- 2 cups (200 gms approximately)
2. Olive oil- 2 Tbsp
3. Salt- 1 Tbsp
4.Baking powder- 1 tsp
For the Soybean Dip:
1. Soybeans -1/2 cup (soaked overnight for 12-14 hours)
2. Lemon juice- 2 Tbsp
3. Garlic- 4-5 cloves
4. Green Chilli- 1
5. Salt- To taste
6. Coriander Leaves- For garnish
For Tortilla Chips:
1. Mix the salt, baking powder and oil with the whole wheat flour and add warm water to knead the dough.
2. Roll the dough into circles and cut it along the diameter (with a pizza cutter or knife) to form the triangles.
3. Place the cut out triangles of the dough on a greased baking tray and brush some oil over them.
4. Bake in the convection mode of microwave oven at 200 degree C for 13 minutes flipping it over halfway through.
For the soybean dip:
1. Boil the pre-soaked soybean in water so that the thin translucent shell comes out and floats on top.
2. Put the soybeans, salt, chilli, garlic and lemon juice in a grinder and grind to a smooth paste.
3. Add some chopped coriander as garnish and serve.
Note: This recipe can become both a meal and a snack depending on the quantity you eat. The best part is that it can be cooked and stored and had over time. This recipe hardly uses oil and still gives you a burst of flavours.
One cup soybean gives 28 grams protein which is 1/3rd the daily average requirement. Soybeans contain high amounts of folate, iron, vitamin K, magnesium and calcium. Even though soybean is full of useful nutrients it has been in the centre of controversy since some research in US has claimed that soybean has certain downsides.
Here are the conclusions I had:
1) Eating soybeans for protein instead of meat and milk is healthier.
2) Best to go for soybean in whole form rather than processed.
3) Soybean is not a superfood that should replace other foods. Have it as part of a balanced diet which includes vegetables, fruits, nuts and legumes.
4) People in China, Japan and India (Kumaon) have been eating soybean for years without any detrimental effect. So it cannot be as bad as some people make it out to be.
5) Fermented soy products are the best form to have soybean.
1. Boneless Chicken- 150 gms (diced into small pieces)
2. Quinoa- 1/4 cup
3. Tomato- 1 (sliced or chopped)
4. Curry Leaves- 8-10
5. Lemon juice- 1/2 slice of a lemon
6. Garlic - 3-4 cloves (crushed)
7. Turmeric- 1/4 tsp
8. Red Chilli Powder-1/4 tsp
9. Salt- To taste
1. Wash the quinoa well and boil with double the amount of water. Once you see some of the quinoa seeds turning translucent, press some with your fingers to see if they are soft. It usually takes 10 minutes.
2. To heated oil in another pan, add crushed garlic and curry leaves.
3. Next add the sliced tomato and stir for 1-2 minutes.
4. Add the raw chicken and stir.
5. Add the turmeric, salt and red chilli powder.
6.In the end add the lemon juice.
Note: This is a variation of the Quinoa Tabbouleh I had written about earlier. This is my first experimental cooking recipe and it turned out quite good. We like the sour taste of the lemon and the tomato. In case it is not your thing, add a bit of sugar to balance it off.
I have already written about the nutritional benefits of chicken and quinoa earlier. This is a high protein meal with the goodness of green leaves added in the form of flavourful curry leaves.
When we are told to eat more green leafy foods, we think of all the vegetables like spinach, cabbage and lettuce. But herbs like oregano, mint and curry leaves are a great way of adding both nutrition and flavour to your meal.
Did you know that curry leaves lower levels of LDL cholesterol, are high in antioxidants that fight cancer, is rich in fibre, are great for your hair and fight diabetes?
I love pulling out leaves from my curry leaf plant and adding the fresh aroma of the leaves to my meals. You can also grow one easily.
Another way to store the curry leaves is to buy a lot of them, dry them in the sun for 2-3 days and store the dried leaves as powder or as whole.
I am Annesha, collector,compiler and creator of useful recipes. If you are short on time, ingredients or motivation but still want to eat a healthy meal, this is where you look for meal plans.