Vegetarian recipes: India

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Healthy snack recipe: Veg Muthiya

Times Of India

Veg Muthiya

Ingredients

Cabbage (grated), carrot (grated), palak (shredded), onion (thinly sliced) - ¼ cup each

Bottle gourd (grated) - 1 cup

Whole wheat flour - 1 ½ cup

Bengal gram flour - ½ cup

Salt to taste

Sugar - 1 ½ tsp

Turmeric ½ tsp

Ginger Garlic paste 2 tsp

Green chilllies 1 no

Chopped coriander (garnish)

Lime juice - 1 tbsp

For Tempering

Oil - 2 tsp

Sesame seeds - ½ tsp

Mustard seeds - ½ tsp

Method

Squeeze out excess moisture from grated gourd. Add the flours and remaining ingredients. Mix well. And knead lightly.

Form the dough into croquette shape. Steam for half an hour.

Heat oil, add sesame and mustard seeds and wait till it splutters. Add this tempering to the muthiyas.

Garnish with coriander leaves and serve with green chutney.

• Recipe Courtesy: Anjalika Abraham, Dietician, Hinduja Hospital, Mumbai

Healthy: Haldi chilli

Times Of India

Haldi chilli

The simple flavour of haldi and red chilli bring out the best in this salmon, which is complemented by creamy upma flavoured with mushrooms.

Ingredients

1 tbsp besan (gram flour)

1/2 tsp salt

1 lemon

1½ tsp haldi (turmeric)

2 tbsp yellow chilli powder

4 salmon steaks (150 g each)

3 tbsp soya leaves

For Asparagus

20 stalks asparagus

1/2 tsp salt

150 mL canola oil

For Upma

1 onion, large

4 garlic cloves

100 g button mushrooms

50 ml canola oil

black pepper powder

100 g suji (semolina)

300 ml milk

50 g mozzarella cheese, grated

1 tbsp salt

Method

Dry roast besan until light brown. Apply besan, 1 tbsp salt, lemon juice, turmeric and chilly powder to salmon. Finely chop soya leaves and mix with salmon.

To make upma, finely chop onion, garlic and mushrooms. Heat 50 ml canola oil and saute onions, garlic and mushrooms. Add pepper powder and suji and saute until blonde in colour. Now pour milk and cook until it becomes homogenous mixture. Add some cheese and 2 tsp salt; mix gently.

For asparagus, keep water for boiling and add 1 tsp salt. Peel asparagus stalk from ends and blanch it in boiling water for 10 seconds. Quickly take out and put in cold water. Cool and drain.

To assemble dish, put pan on fire and add canola oil. Sear fish on high flame and then on slow heat, gently cook until fish is medium done. Separately heat 1 Tbsp canola oil and add asparagus; sprinkle with salt and pepper powder and toss.

Heat another pan for creamy upma. Now place lump of upma in centre of plate and place fish on top with asparagus on side. Serve hot.

Yield: 4 servings. Serving size: 1 steak.

Note: Salmon is enjoyed most when it is medium done. Cook accordingly to your preference.

Nutritional Analysis per Serving

Carbohydrate - 41 g

Protein - 55 g

Fat - 64 g

Saturated fat - 6 g

Cholesterol - 153 mg

Fiber - 3.7 g

Sodium - 1400 mg

Calories - 960