Lunch

Ingredient:
• 1 cup white chick peas (Kabuli chana), soaked overtnight • 1 tea bag or muslin cloth
• 2 tbsp oil • ½ tsp cumin seeds
• ½ cup chopped onions • ½ cup chopped ginger
• 2 tbsp chopped garlic • 2 tnsp chole masala
• 1 tsp chilli powder • 1 tsp dried mango powder (amchur)
• ½ turmeric powder • 2 tsp coriander powder
• 1 tsp cumin seeds powder • Salt to taste
Procedure:
• Combine the chana, salt, tea bag and enough water in a pressure cooker and pressure cook for 3 whistles
• Allow the steam to escape before opening the lid. Discard the tea bag and drain the chana. Keep aside
• Heat the oil in a deep pan and add the cumin seeds.
• When the seeds crackle, add the onions, ginger, garlic and sauté on a medium flame for 1 to 2 minutes.
• Add the chole masala, chilli powder, dried mangoes powder, turmeric powder, coriander powder, cumin seeds powder, salt and 1 cup water, mix well and cook on medium flame for 1 to 2 minutes, while
• Add the chana,mix well and cook on a medium flame for 5 to 7 minutes, while stirring occasionally. Mash the chana once lightly with the help of a masher
• Serve hot.

Ingredient:
• 1 tsp oil • 2 tsp butter
• ½ cup thinly sliced onion • 1 tbsp ginger
• 1 tbsp chopped garlic • 1 tbsp chilli paste
• 3 tbsp tomato puree • 1 cup rice, soaked for 1 hour and drained
• Salt to taste • A pinch of sugar
• ½ tsp garam masala • 1 tbsp curds
• 2 tbsp chopped coriander

Procedure:
• Heat the oil and butter in a pressure cooker.
• Add the onions and sauté on a medium flame for 2 to 3 minutes or till the onion turn translucent.
• Add the ginger, garlic and green chilli paste and sauté on medium flame for another 1 minute.
• Add the tomato puree and sauté again for 1 minute.
• Add the rice and sauté for another 1 minute.
• Add the paneer and sauté for 1 more minute.
• Add 2 cups of hot water, salt, sugar, garam masala, and curd, mix well a pressure cook for whistles.
• Allow the steam to escape before opening the lid.
• Serve hot garnished with coriander.

Preparation Time: 5 minutes

Cooking Time: 15 minutes

Makes 6 rotis

Ingredients:
• 1 cup oats flour
• 2 tbsp besan
• 2 tbsp finely chopped mint leaves
• 2 tbsp powdered flax seeds
• Salt to taste
• 1 ½ tsp oil for cooking

Procedure:
• Combine all the ingredients in a deep bowl and knead into soft dough using enough water.
• Divide the dough into 6 equal portions
• Roll a portion of the dough into 125 mm diameter circle.
• Heat a non stick tawa (griddle) and cook the roti on a slow flame, using ¼ tsp of oil, till it turns light brown in colour from both the sides.
• Repeat a steps 3 and 4 to make 5 more rotis
• Serve immediately.

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Makes 4 rotis

Ingredients:
•2 tbsp jowar flour •2 tbsp bajra flour •4 tbsp chopped spinach •2 tbsp crumbled paneer •Restricted quantity of salt •Jowar flour for rolling •2 tsp oil for cooking

Procedure:
•Combine all the ingredients in a deep bowl and knead into a soft dough using enough water. •Divide the dough into 4 equal portions and roll out each portion into a 100 mm diameter circle using a little jowar flour for rolling •Heat a non stick tava and cook each rotii on a medium flame using ½ tsp of oil, till golden brown spots appear on both the sides. •Serve lukewarm with fresh curds.

Nutrients Value (Per Serving):

Energy 82 kcal, Protein 1.4 gm, Carbohydrates 508 gm, Fat 5.9 gm, Fibre 1.1 gm, Iron 0.6 mg, Calcium: 24.0 mg

Preparation time: 10 minutes

Makes 4 servings

Ingredients:
•½ cup chopped onions •1 cup curds •Salt to taste •1 tsp finely chopped green chillies •½ tsp cumin seeds powder •1 tbsp finely chopped coriander

Procedure:
•Combine the curds and salt in a deep bowl and whisk well. •Add all the remaining ingredients and mix well •Refrigerate for at least 30 minutes and serve chilled.

Nutrients Value (Per Serving):

Energy 82 kcal, Protein 1.4 gm, Carbohydrates 508 gm, Fat 5.9 gm, Fibre 1.1 gm, Iron 0.6 mg, Calcium: 24.0 mg

Ingredients:
•¾ Cup chilkewali urad dal (spit black gram with skin) •1 cup grated onions •1 cup grated tomatoes •2 tbsp coriander-cumin seeds powder •1 tsp chilli powder •Salt to taste •¾ cup low fat curd, beaten •1 tbsp chopped ginger •2 tbsp roughly chopped chillies •2 to 3 garlic cloves, chopped •2 tbsp chopped coriander

Procedure:
•Clean, wash and soak the urad dal in enough water for 3 hours. Drain and keep aside. •Combine the soaked and drained urad dal, onions and ½ cup of water in a pressure cooker, mix well and pressure cook for 3 whistles. •Allow the steam to escape before opening the lid. Mix it lightly using whisk. •Add the tomatoes, garlic, chillies, ginger, coriander-cumin seeds powder, chilli powder and salt, mix well and cook on a medium flame for 5 to 7 minutes or till the dal thickens. •Add the curd and mix well. •Serve with hot garnished with coriander.

Preparation time: 10 minutes

Cooking Time: 25 minutes

Makes 15 rotis

Ingredients:
•1 ½ cup of besan •¾ cup whole wheat flour •¾ cup plain flour •½ cup finely chopped onions •1 tbsp finely chopped green chillies •1 tsp carom seeds •¼ cup finely chopped coriander •2 tbsp ghee •Salt to taste •Whole wheat flour for rolling •Oil for cooking

Procedure:
•Combine all the ingredients in a deep bowl and knead into semi-stuff dough using enough water. Cover and keep aside for 10 minutes. •Divide the dough into 15 equal portions. •Roll out a portion of the dough into 125 mm diameter thick circle using a little whole wheat flour for rolling •Heat a non stick tava and cook the roti using a little oil, till it turns golden brown in colour from both sides •Repeat steps 3 and 4to make 14 more rotis. •Serve immediately.

Preparation time: 5 minutes

Cooking time: 20 minutes

Makes 11 Paranthas

Ingredients:
•1 cup plain flour •½ cup whole wheat flour •½ cup semolina •Salt to taste •11 tsp ghee •Whole wheat flour for rolling •6 tsp ghee for cooking

Procedure:
•Combine the plain flour, whole wheat flour, semolina and salt in a deep bowl, mix well and knead into soft dough using enough water. •Cover it with a lid and keep aside for 20 minutes. •Divide the dough into 11 equal portions •Roll a portion of the dough into 175 mm diameter circle using a little whole wheat for rolling •Spread 1 tsp of ghee evenly over it. •Fold from one end to other to make pleats like a fan, while gently pressing them in between. •Roll it over again from one end to the other end to form a Swiss roll and seal the open end tightly at the bottom in the centre. •Turnover the Swiss so that the sealed side faces upwards and again gently roll into a 150 mm diameter circle using a little whole wheat flour for rolling. •Heat a non stick tava and cook the parantha, suing a little ghee, till golden brown spots appear on both the sides. •Repeat steps 4 to 9 to make 10 more paranthas. •Serve immediately.

Preparation time: 15 minutes

Cooking time: 16 minutes

Makes 3 serving

Ingredients:
•2 ½ cup diagonally cut lady fingers •¼ cup roasted and coarsely crushed peanuts •1 tbsp oil •½ tsp cumin seeds •¼ tsp asafoetida •1 tsp ginger garlic paste •Salt to taste •½ cup chopped tomatoes •¼ turmeric powder •1tsp chilli powder •1 ½ tsp coriander powder •1 tbsp finely chopped coriander

Procedure:
•Heat the oil in a broad non stick pan, add the cumin seeds and asafoetida and sauté on a medium flame for a few seconds. •Add the onions, ginger-garlic paste and sauté on a medium flame for 2 minutes. •Add the bhindi and sauté on a medium flame for 2 minutes. •Cover with a lid and cook on a medium flame for 2 minutes, while stirring occasionally. •Remove the lid, add the salt, mix gently and cook on a medium flame for 5 minutes, while stirring occasionally. •Add the tomatoes, turmeric powder, chilli powder, coriander powder, mix well and cook on medium flame for 3 minutes, while stirring occasionally. •Switch off the flame, add the peanuts and coriander and mix well. •Serve hot.

Soaking Time: 30 minutes

Preparation time: 10 minutes

Cooking time: 20 minutes

Makes 4 servings

Ingredients:
•¾ cup fresh green peas •1 cup long grained rice •3 tbsp ghee •2 cloves •1 small stick cinnamon •2 cardamoms •1 star anise •1 cup thinly sliced onions •Salt to taste

Procedure:
•Soak the rice in enough water in a deep bowl for 30 minutes, drain and keep aside. •Heat the ghee in a pressure cooker, add the vloves, cinnamon, cardamom, star anise and onions and sauté on medium flame for 8 minutes. •Add the rice and sauté on a medium flame for 2 minutes •Add the green peas and sauté on a medium flame for 1 minutes •Add salt to 1 ½ cup of hot water, mix well and pressure cooker for 2 whistles. •Allow the steam to escape before opening the lid. •Serve hot.

Preparation Time: 10 minutes
Cooking time: 10 minutes
Makes 4 serving

Ingredients:
•2 cups apple cubes •½ cup sliced bananas •¼ cup chopped dates

To Be Mixed Into a Dressing:
•¼ cup readymade pineapple juice •¼ cup lemon rind •½ tsp lemon juice •¼ tsp mustard powder •1 Tsp powdered sugar •Salt to taste

Procedure:
•Combine all the ingredients along with the prepared dressing in a deep bowl and toss well. •Serve immediately.

Preparation Time: 5 minutes
Makes 3 serving

Ingredients:
•1 cup curd •1 tbsp finely chopped coriander •4 crushed garlic •¼ tsp chilli powder •¼ tsp cumin seeds powder •A pinch of black salt •Salt to taste

Procedure:
•Put the curds in a deep bowl and whisk till smooth •Add all the remaining ingredients and mix well •Refrigerate for at least 1 hour and serve chilled.

Soaking time: 2 hours
Preparation time: 10 minutes
Cooking time: 22 minutes
Makes 4 serving

Ingredients:
•¼ cup yellow moong dal, washed and soaked for 2 hours. •1 cup masoor dal, washed and soaked for 2 hours. •¼ tsp turmeric powder •2 green chillies •1 tsp grated ginger •1 tsp grated garlic •Salt to taste •2tbsp ghee •½ mustard seeds •½ tsp nigella seeds •1 whole dry kashmiri red chilli •½ cup finely chopped onions •½ cup finely chopped tomatoes •1 tbsp finely chopped coriander for garnishing

Procedure:
•Combine the dals, 2 ½ cups of water, turmeric powder, green chillies, ginger, garlic and salt in a pressure cooker, mix well and pressure cook for 2 whistles. •Allow the steam to escape before opening the lid and keep aside. •Heat the ghee in a deep non stick kadhai, add the mustard seeds, nigella seeds and dry kashmiri red chillies and sauté on a medium flame for a few seconds. •Add the onions and sauté on a medium flame for 2 to 3 minutes, while stirring occasionally. •Add the tomatoes and ¼ cup of water, mix well and cook on a medium flame for 2 to 3 minutes, stirring occasionally. •Add the cooked dal mixture and ¼ cup of water, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. •Serve immediately garnished with coriander.

Preparation time: 10 minutes, Cooking time: 10 minutes, Makes 4 serving

Ingredients:
•1 cup besan •1 cup curds •A pinch of asafoetida •2 to 3 drops of lemon juice •¼ tsp turmeric powder •2 tsp ginger garlic chilli paste •Salt to taste •1 tsp mustard seeds •1 tsp sesame seeds •2 tbsp freshly grated coconut for garnish •2 tbsp finely chopped coriander for garnish
Procedure:
•Grease 3 thalis with oil on both sides and keep aside. •Combine the curds and 1 ½ cups of water in a deep bowl, mix well and keep aside. •Combine the besan, curds-water mixture, asafoetida, lemon juice, turmeric powder, ginger-garlic chilli paste and salt in a deep non stick pan and mix well using a whisk till no lumps remain to make a smooth mixture. •Switch on the flame and cook on a slow flame for 9 minutes, while stirring occasionally or till it thickens. •Spread a spoonful of the batter on a greased thali, wait for a few seconds and try to roll it up. If it doesn’t roll then cook for 1 more minutes and then check once more if it gets rolled perfectly. •While it is still hot, pour little portions of the mixture on the insides of 3 greased thalis and dpread the mixture in a circular motion into a thin layer using a vati. •Turn all the 3 thalis and spread the remaining mixture on their back side in the similar matter as step 6 •Allow them to cool for 5 to 10 minutes and roll them up tightly •Cut each roll into 6 equal pieces and keep aside •For the tempering, heat the oil in a small non stick pan and add the mustard seeds. •When the seeds crackle, add the sesame seeds, asafoetida and sauté on a medium flame for a few seconds •Pour the tempering over the khandvis •Garnish with coconut and coriander and serve.