Mediterranean Green Lentil Soup

Mediterranean green lentil or sabut moong soup. Delicious, flavourful, filling and comfort bowl of this lentil soup is perfect for winter.
Flavour of different powder spices like cumin, cinnamon etc. and the goodness of power packed green lentil and carrots with drizzle of extra virgin olive oil made this soup nutritious and mouthwatering.

After green gram Kabab here is a soup with green gram or lentil or beans.
This lentil is packed With Healthy Nutrients.
Mung beans (Vigna radiata) are small, green beans that belong to the legume family.
Mung beans are incredibly versatile and typically eaten in salads, soups and stir-frys.
They’re high in nutrients and believed to aid many ailments.
Mung beans are rich in vitamins and minerals.
Mung beans are high in nutrients and antioxidants, which may provide health benefits.
In fact, they may protect against heat stroke, aid digestive health, promote weight loss and lower “bad” LDL cholesterol, blood pressure and blood sugar levels.
Since mung beans are healthy, delicious and versatile, consider incorporating them into your diet.
To read more about health benefits of green beans click here.

You may like some more green lentil recipes on this blog.

1. Oats soya green gram toast

2. Green moong idli

3. Egg dal tadka

4. Sprouts and oats pan fried cutlets

5. Sprouts and oats appe

6. Green gram veg Kabab

I have already shared three more lentil or dal soup on this blog. Click on the name below for recipe.

1. Lebanese lentil lemon soup

2. Red lentil soup

3. Green gram carrot spinach soup

Monday again and this week’s 222 #Foodiemonday bloghop theme is Mystique Mediterranean suggested by Archana who blog at The Mad Scientists Kitchen.
Archana is a very dear friend and a talented blogger. She has a vast collection of recipes. Visit her space for different types of delicious recipes. I have already bookmarked her Ridge gourd chutney and Gobhi musallam to try.

According to Wikipedia Mediterranean cuisine is the foods and methods of preparation by people of the Mediterranean Basin region.
When Archana suggested the theme I was searching for a simple but comforting dish for winter. And loved this healthy and delicious recipe.
I have made little changes according to my taste and availability of the ingredients.
I have pressure cooked the lentil to make it quickly. But if you don’t want to use pressure cooker, you can make it in pan. After frying onion, garlic, ginger and carrots add the lentils and all the spices with salt. Mix and add 3 – 4 cup water. When it starts to rolling boil reduce the heat. Cover and cook on simmer for 40 – 45 minutes or till lentils becomes soft. Check in between and add more water if require.

You can also add chopped spinach in the soup.

Recipe

Green lentil or sabut moong – 1/2 cup

Carrot – 2

Onion – 2 medium, chopped

Garlic – 2 – 3 cloves, minced

Ginger – 1/2 inch piece, grated

Tomato – 4 medium, chopped

Cilantro or coriander leaves – handful, chopped

Salt to taste

Extra virgin olive oil – 2 tablespoon + to drizzle

Turmeric powder – 1/2 teaspoon

Cumin powder – 1 teaspoon

Coriander powder – 1 teaspoon

Black pepper powder – 1/2 teaspoon or to taste

Red chilli powder – 1 teaspoon

Cinnamon powder – 1/2 teaspoon

Lemon juice – 1 tablespoon or to taste

Water – 3 & 1/2 cup

Method

1. Soak the lentil in sufficient water for 15 minutes.

2. Rinse well and pressure cook with 2 cup water, salt and turmeric powder. After 1 whistle reduce the heat. Cook on simmer for 10 – 15 minutes or until lentils becomes soft. Let the pressure settle down on it’s own.

3. Wash, peel and chop the carrots into small cubes.

4. Crush or grind the tomatoes.

5. Heat olive oil in a pan. Add chopped onions and fry till translucent.

6. Add minced garlic and grated ginger. Saute till onion becomes brown.

7. Add chopped carrots and saute for 2 minutes.

8. Add crushed or ground tomatoes, all the spice powder and salt. Add salt carefully, we have added salt in lentil also.

9. Saute till everything dried up.
Add boiled lentils and mix well.

10. Add 1 & 1/2 cup water and let it boil. When it starts to rolling boil, reduce the heat. Cover and cook on simmer for 10 minutes. Taste and adjust salt if require. You can add little more water if you want. But don’t make too runny.

11. Remove from heat. Add lemon juice and mix. You can add more lemon juice if you like your soup tangy.

12. Delicious lentil soup is ready. Drizzle olive oil. Garnish with cilantro or coriander leaves and lemon wedges. Serve hot.

Notes
1. Recipe adopted from here.
2. You can also use green chilli if you want your soup spicy.
3. If you don’t want pressure cook soak the lentil for 30 minutes and add after frying onion, garlic, carrots and toqmatoes. Add water as require. When it starts to rolling boil cover and cook on simmer for 40 – 45 minutes or till the lentil becomes soft.
4. Spinach can be used in the soup with carrots.
5. You can also use potato if you like.

If you tried my recipe, you can share your food pictures with me in the social network sites by using hashtag, #batterupwithsujata
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Beetroot Green With Peas And Corn

Beetroot green with green peas and corn.
Don’t discard the beet greens. You can make delicious and healthy side dish with it. Green peas and sweet corn made it attractive and super tempting. Even kids will love this healthy and yummy beetroot green. Serve it with steamed rice or any bread.

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Have a look at the health benefits of beetroot green.
Besides supplying good amounts of protein, phosphorus, and zinc, beet greens are also a great source of fiber. Packed with antioxidants, they’re high in vitamin B6, magnesium, potassium, copper, and manganese, and low in fat and cholesterol. Based on a 2,000 calorie diet, daily values of beet greens contain: 220% of vitamin A, 60% of vitamin C, 16% of calcium, and 15% of iron.

As if that weren’t enough, studies have also shown that the vitamin K in beet greens contains blood clotting properties, helps ward off osteoporosis, works with calcium to boost bone strength, and may also play a role in fighting Alzheimer’s disease. Beet greens have a higher iron content than spinach, and a higher nutritional value than the beetroot itself.

The vitamin A content in beet greens helps strengthen the immune system and stimulates production of antibodies and white blood cells. The beta-carotene in vitamin A is a known antioxidant that can fight the effects of free radicals in the body along with cancer and heart disease.
Source

 

IMG_20190119_111215.jpg

Recipe is very simple and easy. If you have the ingredients ready then you can make it in a jiffy. You need only green peas corn, garlic, ginger chilli and cumin with beetroot green to make this delicious side dish.

Recipe

Beetroot green – 2 cup, chopped

Green peas – 1/2 cup

Sweet corn – 1/2 cup boiled

Garlic cloves – 2 – 3, minced

Green chilli – 1, finely chopped

Cumin seeds – 1/2 teaspoon

Ginger Julienne – 1 tablespoon

Cumin powder – 1/2 teaspoon

Sugar – a pinch

Salt to taste

Mustard oil – 1 tablespoon

Ginger julienne to garnish

Method

1. Heat oil in a pan. Add cumin seeds and let them crackle.

2. Add minced garlic, chopped green chilli and ginger Julienne.

3. Saute till the garlic becomes brown.
Now add beetroot green, corn, green peas, salt and cumin powder.

4. Cook on low heat. Stir occasionally. Don’t increase the heat.

5. When beetroot green dried up completely remove from heat.

6. Taste and adjust the seasoning.
Garnish with ginger Julienne.

7. Serve with steamed rice, roti or Indian flat bread or paratha.

Notes

1. Grated ginger can be used instead of ginger julienne.

2. You can add 1 sliced onion with garlic if you like. Fry the onion with garlic, ginger and chilli.

If you tried my recipe, you can share your food pictures with me in the social network sites by using hash tag, #batterupwithsujata
I would love to see your creations.

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Sugar Free Low Calorie Gajar Halwa / Diet Gajar Halwa

Sugar free gajar halwa or diet gajar halwa or low calorie halwa.
Winter means season of gajar ka halwa or carrot pudding. In India gajar ka halwa is a famous and most popular dessert during winter.

Normally gajar ka halwa made with full cream milk, lots of ghee or clarified butter, khoya or dried milk and fry fruits. Grated carrots cooked with full cream milk till dried up. Then cooked again with lots of ghee and khoya. Yes this halwa must be mouthwatering. But what about diabetic and diet conscious people?
So here is a gajar halwa recipe for diet conscious people.

Its made with toned milk and sweetened with dates and raisins. I have added khoya or dried milk in it which is also made of toned milk. Get the homemade khoya recipe here.

I have used only 1/2 teaspoon ghee or clarified butter for flavour. You can omit it or add more ghee for taste. Choice is yours.

Dates are small and sweet fruits and have a surprisingly low glycemic index. Studies have been done to determine the effects of consuming dates on blood sugar levels. They concluded that eating dates does not cause a spike in the blood glucose levels.

In fact, they are extremely healthy – packed with an array of vital nutrients.
Apart from containing a high amount of fructose, they also contain an opulence of fiber and nutrients like vitamins A, K, and B-complex, iron, calcium, sodium, potassium, magnesium, and zinc. The presence of these nutrients in dates helps prevent constipation, heart diseases, intestinal problems, anemia, and diarrhea, among other conditions
Source

Enjoy this winter delicacy but diabetic patients should eat once in a day. Its necessary to eat a balanced diet and just moderate your intake.
You have to make it in a similar way of normal gajar halwa. Just replace sugar with dates and raisins. And use low fat or toned milk to make it. Believe me taste is too good just like with sugar gajar halwa. And its low calorie. So enjoy this gajar halwa without any guilt.

Recipe

Gajar or carrot – 1/2 kg

Toned milk – 3 cup

Dates – 1/2 cup + 3 tablespoon, finely chopped

Raisins – 3 tablespoon

Dry roasted almonds – 2 tablespoon, sliced

Khoya or dried milk – 1/3 cup

Ghee or clarified butter – 1/2 to 1 teaspoon, optional

Cardamom powder – 1/2 teaspoon

Fried cashews and sliced almonds to garnish

Method

1. Wash, peel and grate the carrots. Clean and soak the raisins in little water.

2. Mix milk, chopped dates and grated carrots in a heavy bottom or nonstick pan or wok.

3. Cook till milk reduces to half. Stir occasionally.

4. Add raisins and cook till the halwa dried up.

5. Now add ghee, khoya or dried milk, and dry roasted and sliced almonds. Get the recipe of khoya here.
You can add 1 – 2 tablespoon or more ghee if you want. I have added only half teaspoon for flavour. Or you can skip ghee of you are on a restricted diet.

6. Fry the mixture well till dried up completely and colour changed. Add cardamom powder and mix well.

7. Garnish with almond slices and fried cashew nuts.

8. Serve hot or cold. Or keep in refrigerator for later. You can refrigerate it for 8 – 10 days.

Happy cooking. Be healthy be happy 😊

Notes

1. You can use full cream milk if you like.

2. Add any dry fruits of your choice.

3. If you don’t have khoya or dried milk, skip it and increase the amount of milk.

If you tried my recipe, you can share your food pictures with me in the social network sites by using hash tag, #batterupwithsujata
I would love to see your creations.

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Gluten Free Multi Grain Pancake

Gluten free eggless multi grain pancake.
Pancake made with sorghum, finger millet, pearl millet, rice flour and flax seed powder. Stuffed with pizza sauce and cheese. But cheese is optional, you can also serve it without cheese and it will be delicious without stuffing too.

Recipe is very simple and easy yet delicious. Pack it for tiffin or serve in breakfast, it will be a nutritious and wholesome meal.
You can use any gluten free flour of your choice like soy flour or oats powder. If you don’t like ragi or finger millet, you can use soya bean flour instead.
You can get one more gluten free cheese stuffed pancake recipe here. And a black rice pancake recipe here.

I have used chilli flakes in it, you can use pepper powder instead or if you are making it for kids then you can omit the chilli.
You can add 1 finely chopped capsicum in the batter, I didn’t.

Recipe

Jowar or sorghum flour – 1/2 cup

Ragi or finger millet – 1/4 cup

Bajra or pearl millet – 1/4 cup

Rice flour – 1/2 cup

Flax seed powder – 1 tablespoon

Baking powder – 1 teaspoon

Chilli flakes – 1/2 teaspoon

Salt – 1 teaspoon

Onion – 1, finely chopped

Pizza sauce – as require

Oregano to sprinkle

Garlic powder – 1 teaspoon

Oregano – 1 teaspoon

Grated cheese as require, optional

Water as require

Method

1. Mix 1 tablespoon flax seed powder with 3 tablespoon water. Stir well and keep aside for 15 minutes.

2. In a large bowl mix sorghum, finger millet, pearl millet, rice flour, baking powder, chilli flakes, salt, finely chopped onion, garlic powder and 1 teaspoon oregano.

3. Add soaked flax seed powder and water as require to make a pourable but thick batter.

4. Make a lump free batter. Cover and keep aside for 15 minutes.

5. Heat a nonstick pan or griddle. Lightly spray oil over it.

6. Pour a ladle full batter in the middle. Spread lightly.

7. Let it cook till bubbles appear on the surface.

8. Now flip and cook the other side.

9. Take out the pancake on a plate. Make another pancake like this.

10. When cooked from both sides spread pizza sauce over it.

11. Spread grated cheese over it and sprinkle oregano. You can also sprinkle pepper powder or chilli flakes if you want.

12. Cover with another pancake. Flip and cook for few seconds.

13. Make all the pancakes in this method.

14. Slice the pancakes with a pizza cutter or knife. But this step is optional.

Serve hot with any sauce.

Notes

1. You can also serve it without stuffing.

2. You can omit the cheese if you want. Spread only pizza sauce before serving.

3. You can add finely chopped capsicum or bell peppers in the batter.

4. Pepper powder can be used instead of chilli flakes.

5. You can omit chilli flakes or pepper if you are making it for kids.

6. You can use any gluten free flour like soya bean flour or oats powder.

If you tried my recipe, you can share your food pictures with me in the social network sites by using hash tag, #batterupwithsujata
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Dal Palak Or Pigeon Peas With Spinach

Dal palak or pigeon peas with spinach.
A delicious, healthy and easy to make lentil. Make it thick or thin as per your choice. You can serve this delicious dal with steamed rice or roti.

Pigeon peas or tuar dal or arhar dal can be delicious with cumin, hing or garlic tadka or tempering. But today we will make it more healthy and delicious with spinach or palak.

And we all know about low calorie and low fat spinach.
Popeye was definitely on to something. Spinach is a super food loaded with tons of nutrients in a low calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.
Source

Pigeon peas or tuar dal are low in fat, very high in protein and dietary fiber.
As well as being a good source of fiber and protein, pigeon peas contain various other healthy nutrients. They contain vitamin C and several member of the B vitamin family including folate and thiamin. They also come with a number of essential minerals including iron, manganese, potassium, and phosphorus.
Source

This dal is very easy to make. If you want you can omit ghee or clarified butter. You can use refined oil instead of ghee. In that case add at least 1 teaspoon ghee add the end for flavour.

Recipe

Pigeon peas or Tuar dal/arhar dal – 1/2 cup

Spinach – 3 cup, cleaned, washed and finely chopped

Tomato – 2 medium, chopped

Green chilli – 1 – 2 chopped

Garlic – 4-5 cloves, crushed or grated

Cilantro or coriander leaves – handful, chopped

Ginger – 1 inch piece, grated

Salt to taste

Cumin powder – 1 teaspoon

Turmeric powder – 1/2 teaspoon

Cumin seeds – 1 teaspoon

Hing or asafetida – 1/4 teaspoon

Ghee or clarified butter – 2 tablespoon

For tadka or tempering

Ghee or clarified butter – 1 teaspoon

Cumin seeds – 1/2 teaspoon

Hing or asafetida – a pinch

Dry red chilli – 1 – 2

Kasmiri red chilli powder – 1/2 teaspoon

Method

Soak tuar dal or pigeon peas for 30 minutes. Boil the dal with salt and turmeric powder in a pressure cooker until dal becomes soft.

Heat 2 tablespoon ghee or clarified butter in a pan. Add cumin seeds. When cumin seeds starts to splutter add Asafetida or hing.

Now add chopped tomatoes, garlic, ginger and green chilli. Saute till tomatoes become mushy.

Add chopped spinach and cumin powder.
Saute for 2-3 minutes or until the spinach becomes soft.

Add boiled dal. Add water as require. If you want thick dal don’t add much water.

Let it boil on low flame for 8-10 minutes or till you get your desired consistency.
Taste and adjust the seasoning. Add chopped cilantro or coriander leaves. Mix well and remove from heat.

Heat 1 teaspoon ghee or clarified butter in a pan. Add cumin seeds and dry red chilli. When the seeds starts to splutter add hing or asafetida and switch off the flame.

Now add kashmiri red chilli powder and pour the tempering into the dal.

Serve hot with steamed rice, roti or Indian flat bread, paratha or any bread.

 

Note

1. If you want you can omit ghee or clarified butter. You can make it with refined oil.

2. If you are using refined oil add at least 1 teaspoon ghee or clarified butter at the end for flavour.

 

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