WARM GRAIN SALAD BOWL

 

Ingredients	Amount (g)
Quinoa	15 g
Lentil/Sprouts	15 g
Cottage cheese	15 g
Broccoli	3-4 florets
Cucumber	15 g
Onion	20 g
Tomatoes	20 g
Walnuts	5 g
Lettuce	2 leaves
Balsamic vinegar	1 tbsp
Salt & Pepper	According to taste

 

Method:

• Take 2 times of water with the amount of given quinoa.
• Bring quinoa and water to boil in a saucepan. Keep it on low flame. Cover it with lid and cook till
• Turn off the flame and keep it aside for 5 mins and then separate the cooked quinoa with fork.
• Boil lentils in a pressure cooker
• Chop all the vegetables and mix it with quinoa and lentil
• Add cottage cheese cubes, walnuts and balsamic vinegar.
• Add salt and pepper according to taste and mix everything well

NUTRITION FACTS

Nutritive Value	Energy (Kcal)	CHO (g)	Protein (g)	Fat (g)
1 serving	130	22	9.5	2.0

RAVA SPROUTS IDLI (SERVES 1)

Ingredients	Amount
Sooji (Semolina, Rava)	30 g
Steamed sprouted moong	15 g
Grated carrots	15 g
Yoghurt	30 g
Mustard seeds	5 g
Curry and coriander leaves	Few
Soda	Pinch
Ginger chilli paste and salt	According to taste
Oil	5 ml

METHOD

• • Take a pan and heat with oil. Add mustard seeds. When they start to crackle add steamed

sprouted moong and sauté it for some time.

• Then add ginger chili paste, curry leaves and mix well.
• Now add Rava and stir continuously for 3-4 minutes on medium flame.
• Remove from heat and allow it to cool for 10 mins. Finally add grated carrot, chopped coriander
• leaves, curd, required quantity of water, a pinch of soda and salt. Mix well and keep it aside for 20- 30 minutes.
• Now grease the idli plates with oil. Pour the Rava idli batter in the moulds and steam in a steamer for 7 to 10 mins.
• Remove from heat and allow it to cool for 5 mins. Serve it with green chutney or sambar.

 

NUTRITION FACTS

Serving size	ENERGY (Kcals)	PROTEINS (g)	FATS (g)	CARBOHYDRATES (g)
1 serving	305	10.5	10	45

KESARIYA KHEER (OAT – CARROT KHEER)

Ingredients	Amount
Oats	25 g
Skimmed milk	200 ml
Psyllium husk (Isbalgol)	10 g
Chopped carrot	50 g
Grated almonds	2-3 pieces
Raisins (Kishmish)	3-5 pieces
Cardamom powder	According to taste

METHOD

• Soak oat bran and raisins in 100 ml skimmed milk for 5-7 minutes.
• Boil remaining milk in a pan with carrot for 5 minutes.
• Add soaked oats and raisins with milk and boil for 5 minutes.
• Add psyllium husk, almonds and cardamom powder and mix.
• Serve warm or cold

NUTRITION FACTS

Serving size	Energy (Kcal)	Carbohydrate (g)	Protein (g)	Fats (g)
250	250	39	10	5

 

Mixed Pulse salad with Curd Dressing

Ingredients	Amount
Moong	10 g
Chana	10 g
Rajma	10 g
Onion	1 medium
Tomato	1 medium
Cucumber	1 small
Coriander leaves	10 leaves
Curd	30 g
Red chilli powder	1 tsp
Chaat masala	1 tsp
Flax seeds	1 tsp
Salt	According to taste

Method

• Clean, wash and soak the pulses separately overnight and steam each one separately
• Clean, wash and chop onion, tomato, cucumber and coriander leaves finely
• Whisk curd well adding red chilli powder and salt and powdered flaxseeds
• Combine all the steamed pulses and mix properly
• Add the other ingredients (tomato, onion, cucumber, coriander leaves)
• Pour the curd over and mix well.

Nutritive value

Serving size	Energy(Kcal)	Carbohydrate(g)	Protein (g)	Fat(g)
For 1 serving	210	34	7	6

Dal Khichdi

Ingredients	Amount
Rice	10 g
Tur Dal	15 g
Onion	1 big
Garlic	4 cloves
Carrots	1 big
French Beans	5-7 strings
Coriander leaves	2 tbsp
Green chilli	1
Ghee	1 tsp
Red chilli powder	½ tsp
Turmeric powder	½ tsp
Cumin seeds	¼ tsp
Mustard seeds	¼ tsp
Salt	According to taste

Method

• • Soak rice and tur dal together for 1 ½ hour and then pressure cook it
  • Chop onions, garlic, carrots, French beans and coriander leaves finely
  • Add cumin seeds and mustard seeds in ghee and sauté it with onion garlic and green chilli.
  • Then add carrots and French beans
  • Mix pressure cooked dal and rice with sautéed vegetables and add red chilli powder, turmeric

powder and salt

• Garnish it with coriander leaves.

Nutritive value

Serving size	Energy(Kcal)	Carbohydrate(g)	Protein (g)	Fat(g)
For 1 serving	112	19.5	4.8	3

Coriander and Lemon soup

Ingredients	Amount
Wheat Flour	10 g
Coriander leaves	2 tbsp
Spring onions	10 g
Onions	25 g
Carrots	25 g
Garlic	2 cloves
Lemon juice	3 tbsp
Green chillies	2-3
Black pepper powder	1 tsp
Salt	According to taste
Oil	2 tsp

Method

• Take a pan and heat oil. Toss in ginger, garlic, spring onions, onions and cook for few minutes
• Now add wheat flour and cook till you get nice aroma
• Boil coriander stems, carrots and let it boil for few minutes
• Toss the chopped coriander leaves and cook for 10 minutes
• Now strain the cooked vegetables and keep it aside.
• Boil the strained juice, add lemon juice, salt and pepper
• Garnish it with remaining coriander leaves

Nutrition facts

Serving size	Energy (Kcal)	CHO (g)	Protein (g)	Fat (g)
For 1 serving	68	5	0.5	5

Bean sprouts stir fry

Ingredients	Amount
Bean sprouts	30 g
Sliced mushrooms	15 g
Chopped broccoli	15 g
Thin sliced capsicum	10 g
Baby corn	10 g
Garlic	2 cloves
Oil	1 tsp
Dried thyme	1 tsp
Salt	According to taste

Method

• Heat the oil in a kadhai on a high flame; add the garlic and stir for a minute.
• Add the bean sprouts, mushrooms, broccoli, capsicum and baby corn and stir-fry over a high flame for a few seconds.
• Add the thyme and salt and cook for 2 minutes.
• Serve hot.

Nutrition facts

Serving size	Energy (Kcal)	CHO (g)	Protein (g)	Fat (g)
For 1 serving	145	15	7	5

OatsCheela

Ingredients	Amount
Oats	15 g
Wheat flour	15 g
Chopped onions	10 g
Chopped tomato	10 g
Green pepper	10 g
Green chilies	2-3
Red chilli powder	1 tsp
Coriander leaves	5 leaves
Coriander powder	A pinch
Hing	A pinch
Salt	According to taste
Oil	1 tsp

Method

• In a bowl, add soaked oats, wheat flour, onion, green chili, tomato, salt, red chili powder, mix well.
• Add little water in the mixture and make thick paste.
• Add hing, coriander powder and green coriander leaves, mix well and stir the batter for 4-5 min.
• Cover it and keep aside for 10-15 min.
• Take out some batter and dilute with water till you reach the right consistency and it should be thick but easy to spread.
• Cook in the non-stick pan on the stove and heat the oil in a tawa on medium flame to make the
  < pan greasy and after that wipe the greased pan with a clean cloth./li>

• Pour 1-1/2 or 2 spoon the batter in the pre-heated tawa.
• Pour few drops of oil at the corners of the Cheela and spread the tea spoon of oil over the Cheela.
• Cook the Cheela till the upper layer turn change colour and the bottom layer turns golden brown.
• Now flip it with the help of a wooden spatula, and cook it till the other side also turns golden brown in colour.
• Server hot masala oats Cheela

Nutritional Value

Serving size	Energy (Kcal)	CHO (g)	Protein (g)	Fat (g)
For 1 serving	150	21	2	6

Herbal Pasta

Ingredients	Amount
Whole wheat pasta	30 g
Coriander	10 stems
Basil	Fistful (finely chopped)
Lime	1
Curd	30 g
French Beans	20 g
Asparagus	20 g
Celery	20 g
Green chilli	2 (finely chopped)
Salt	According to taste
Oil	1 tsp

 

Method

• In a deep pan heat water and bring it to a boil.
• Add pasta and let cook for 3 minutes, until it is half cooked.
• Now add the veggies and cook for another 6 minutes until everything becomes soft but still firm.
• Drain the water and keep aside.
• Meanwhile grind the herbs (cilantro & basil) along with yogurt.
• Take another pan and heat oil. Add green chillies and lime zest. Now add the pasta and the herbal paste and toss it together.
• Finally add few drops of lime juice.

Nutrition Value

Serving size	Energy (Kcal)	CHO (g)	Protein (g)	Fat (g)
For 1 serving	245	27	7	8

Broccoli Paratha

Ingredients	Amount
Wheat flour	15 g
Chana flour	15 g
Broccoli	25 g
Onions	10 g
Garlic	2 cloves
Green chillies	4
Garam masala	1 tsp
Turmeric powder	1 tsp
Ajwain	1 tsp
Salt	According to taste
Oil	2 tsp
Curd	30 g

Method

• Wash the broccoli and cut into florets.
• Bring some water to boil and add app. 10 florets to it with some salt.
• After 2 minutes remove the florets and grind it into a fine paste with turmeric powder, garam masala and green chillies.
• In a mixing bowl add wheat flour, all purpose flour, the ground mixture, some minced onions, garlic, ajwain and salt.
• Knead it like chapati with required water.
• Let the dough rest for some time.
• Make small balls similar to chapati. Roll out each ball similar to making chapatis.
• Heat a pan and put the paratha on it. Pour few drops of oil/ghee on top. Cook till both sides are browned. Serve with curd.

Nutrition Value

Serving size	Energy (Kcal)	CHO (g)	Protein (g)	Fat (g)
For 1 serving	220	36	12	5

Oats Soup

Ingredients	Amount
Oats	20 g
Carrots	25 g
Onions	25 g
Green chilli	1
Garlic	1 clove
Skim Milk	1 cup
Salt	1 tsp
Oil	1 tsp
Water	1 tsp
Mint leaves	For garnish

Method

• Heat oil in a pan and sauté onions, green chilli and garlic till onions become golden brown in colour.
• Now add oats and carrots and sauté it for 2 minutes
• Add salt and water and let it come to boil
• Add milk and pepper powder and boil
• Garnish it with mint leaves

Nutritive Value

Serving size	Energy(kcal)	Protein(g)	Fat(g)	CHO(g)
For 1 serving	235	6.6	5	30

 

Energy Bar

Ingredients	Amount
Oats	20 g
Brown rice	20 g
Groundnuts	10 g
Dates	20 g
Honey	2 tsp

Method

• • • Remove the skin of groundnuts and roast it
    • Then roast brown rice
    • Then grind brown rice groundnuts and oats coarsely
    • Mix it with dates and honey and make rectangular shapes and bake it at 100°C for 25 mins

Nutritive Value

Serving size	Energy(kcal)	Protein(g)	Fat(g)	CHO(g)
1 serving	286	6.2	7.6	62

Achari paneer

Ingredients	Amount
Paneer	40 g
Curd	½ cup
Mustard seeds	¼ tsp
Cumin seeds	¼ tsp
Fenugreek seeds	4-5 seeds
Onion seeds (Kalonji)	½ tsp
Saunf	½ tsp
Asafetida	¼ tsp
Turmeric powder	¼ tsp
Red chilli powder	¼ tsp
Black salt	½ tsp
Wheat flour	2 tsp
Coriander	2 tbsp
Oil	1 tsp
Salt	According to taste

Method

• • • Take a pan, heat oil and add cumin seeds, mustard seeds, fenugreek seeds, onion seeds and asafetida.
    • Add onions and sauté till it becomes light brown.
    • Add paneer pieces to it and add turmeric powder, red chilli powder and black salt.
    • Add curd and mix it well and then add salt and wheat flour for thickening agent.
    • Add chopped coriander and simmer it for some time and serve with parathas.

Nutritive value for 2 servings

Serving size	Energy (kcal)	CHO(g)	Protein(g)	Fat(g)
1 serving	131	8	7	7.5

Pumpkin Soup

Ingredients	Amount
Pumpkin	50 g
Bottle gourd	25 g
Onion	1 medium
Garlic	2-3 cloves
Ginger	1 inch piece
Salt	According to taste
Pepper	According to taste
Lemon juice	2 tsp

Method

• • • Peel out the pumpkin. Bottle gourd, onion, garlic, ginger and cut into pieces.
    • Add about 1 cup of water and pressure cook the above ingredients with 2-3 whistles.
    • Let it cool and grind it in a mixer.
    • Put the mixture in a pan and put it to boil.
    • If the mixture is thick then add water according to the requirement.
    • Add salt, pepper, mint leaves and lemon juice before serving.

Nutritive value

Serving size	Energy (kcal)	CHO(g)	Protein(g)	Fat(g)
1 serving	70	10.5	3	0

Paneer walnut and celery rolls

Ingredients	Amount
Paneer	30 g
Whole wheat bread	2 slices
Chopped celery leaves	10 g
Chopped walnuts	5 g
Iceberg lettuce leaves	2-3
Green chilies	1-2
Mustard powder	½ tsp
Black pepper powder	½ tsp
Salt	According to taste
Butter	2 tsp

Method

• • • Heat the butter in a non-stick, add paneer and sauté on a medium flame for 2 minutes, while stirring continuously
    • Add salt and pepper, mix well. Keep aside
    • Press the bread slices a little using a rolling pin. If they crack, steam the slices for 2 minutes in a steamer or pressure cooker without the whistle and then roll out again
    • Combine the celery, chopped walnuts and green chillies and mustard powder, mix well and divide itinto 4 equal portions. Add salt if required.
    • Place a bread slice on a flat surface, spread the portion of paneer mixture on it and top with the

few lettuce pieces.

• Roll up tightly and insert a toothpick on a roll.
• Repeat with the remaining bread slices

 

 

Nutrition facts

Serving size	Energy (Kcal)	CHO (g)	Protein (g)	Fat (g)
For 1 serving	215	15	9	10

 

EGG CHAAT

Ingredients	Amount
Eggs	2
Onion, chopped finely	1 small
Tomato	25 g
Chilli sauce	½ tsp
Black pepper powder	A pinch
Coriander leaves	A few springs
Oil	1 tsp
Salt	According to taste

 

Method

• • • Hard boil the eggs
    • Shell them and cut them into two equal halves.
    • Chop the egg into small pieces
    • In a pan sauté chopped onions and tomatoes with oil
    • Add chili sauce and egg pieces in the pan
    • Sprinkle salt and pepper powder and mix it
    • Garnish it with chopped coriander leaves

Nutrition facts

Serving size	Energy (Kcal)	CHO (g)	Protein (g)	Fat (g)
For 1 serving	160	1.5	12	10

Broccoli and almond soup

Ingredients	Amount
Broccoli	50 g
Bottle gourd	15 g
Spring onions	10 g
Almonds	7 g
Skim milk	50 ml
Salt	According to taste
Pepper	According to taste

Method

• • • Pressure cook¾ amount of broccoli and whole of the bottle gourd. Take 3 whistles
    • Chop almonds and spring onions
    • In a pan, take 1 tsp of oil and sauté almonds and spring onions
    • Add the pressure cooked broccoli, bottle gourd, spring onions and chopped almonds and blend it in a mixer
    • Add ½ cup of milk to it
    • If the mixture is too thick then add little water according to the consistency you require
    • Add salt and pepper according to the taste
    • Serve hot with few frozen broccoli pieces and grated almonds for garnishing.
    • For broccoli frost: Chop the remaining broccoli florets into small pieces, boil them and cool them in ice cold water

Nutritive Value

Serving size	Energy (Kcal)	CHO (g)	Proteins(g)	Fat (g)
1 serving	89	1.5	2	7.5

 

Bread Rajma toast

Ingredients	Amount
Rajma	15 g
Multigrain bread	2 slices
Paneer	20 g
Cabbage	5 g
Capsicum	¼
Onion	½
Tomato	½
Ginger-garlic paste	1 tbsp
Green chilli	1
Turmeric powder	½ tsp
Red chilli powder	½ tsp
Garam masala powder	½ tsp
Salt	According to taste

Method

• • • Soak Rajma overnight
    • Pressure cook it the next day
    • Peel, wash and chop onion and tomato
    • Make a paste of onion and tomato separately
    • In a pan, add tomato paste and cook for 4-5 minute.
    • Add onion paste and cook for few minutes
    • Add ginger garlic paste to it
    • Add all other spices and cook for sometime
    • Add Rajma and water according to the consistency required
    • Spread it on toasted multigrain bread and grate cabbage, capsicum and low fat paneer
    • Serve hot

Nutritive value

Serving size	Energy(Kcal)	CHO(g)	Proteins (g)	Fats (g)
For 1 serving	208	35	10	1

Pumpkin dip

Ingredients	Amount
Red pumpkin	100 g
Mint leaves finely chopped	2 tbsp
Green chillies	2-3
Cumin seeds	10 g
Garlic	3-4 cloves
Hung curd	15 g
Salt & Pepper	According to taste

Method

 

• • • Boil and mash the pumpkin
    • Combine all the ingredients in a mixer and blend till smooth
    • Transfer the dip into bowl and refrigerate for 1 hour

Nutritive value

Serving size	Energy(Kcal)	CHO(g)	Proteins (g)	Fats (g)
For 1 servings	75	10	3.5	2

Pumpkin is storehouse of many antioxidant vitamins like vitamin A, vitamin C and vitamin E. It is rich in dietary fiber and iron too. Hung curd is rich in protein and calcium

Eggless mayonnaise

Ingredients	Amount
Low fat hung curd (cow’s milk)	100 g
Corn flour	2 tsp
Olive oil	1 tbsp
Black pepper powder	1 tsp
Mustard powder	1 tsp
Sugar	1 tsp
Salt	According to taste

Method

• • • In a bowl take cold water and add corn flour spoon by spoon and mix well to avoid lumps
    • Combine all the ingredients including the corn flour mix and blend it in a mixer till smooth
    • Store it in a container and consume only 1 tbsp at a time

 
 

Nutritive value

Serving size	Energy(Kcal)	CHO(g)	Proteins (g)	Fats (g)	Calcium (mg)
1 serving	300	20	15	10	125

Cucumber soup

Ingredients	Amount
Cucumber cubes	50 g
Chopped cucumber	10 g
Curd	15 g
Milk low fat	100 g
Chopped capsicum	10 g
Butter	1 tsp
Mint leaves	To garnish
Salt & Pepper	According to taste

Method

• • • Add cucumber cubes and water till cucumber is covered in a pan. Mix well and cook till cucumber is completely soft. Cook on a medium flame. Keep aside to cool completely
    • Combine cucumber, milk, curd and salt and blend it in a mixer till smooth consistency
    • Heat the butter in a pan. Add chopped cucumber and capsicum and sauté on a medium flame
    • Add cucumber mixture in a pan and cook it for some time. Cool slightly and refrigerate it for 30minutes
    • Serve chilled and garnish it with mint leaves and pepper

Nutritive value

Serving size	Energy(Kcal)	CHO(g)	Proteins (g)	Fats (g)
1 serving	43	5	5	5

 
 

BabaGhanoush

Ingredients	Amount
Brinjal	50 g
Extra virgin olive oil	½ tsp
Tahini Paste	½ tsp (roasted till pasted)
Yoghurt	15 g
Grated garlic	1 tsp
Cumin seeds powder	½ tsp
Lemon juice	1 tbsp
Chopped coriander	To garnish
Salt	According to taste

Method

• • • Grease the brinjal with oil and roast it in oven at 170°C (340°F) or on the stove till the skin in

charred and brinjal is tender.

• • • Cool, peel and discard the skin and mash the brinjal to pulp
    • In a pan, add ½ tsp oil, sauté mashed brinjal pulp. Let it cool and then add yoghurt, tahini paste, garlic, lemon juice and salt and stir well
    • Later garnish it with coriander or parsley
    • Serve it with Pita bread

Nutritive value

Serving size	Energy(Kcal)	CHO(g)	Proteins (g)	Fats (g)
1 serving	110	6	3.5	6

 

Lentil Soup

Ingredients	Amount
Masoor dal (split red lentil)	30 g
Onion	25 g
Tomatoes	25 g
Garlic	2-3 cloves
Oil	1 tsp
Salt& Pepper	According to taste
Asafetida	A pinch

 

Method

• • • Soak masoor dal and add chop tomatoes to it and pressure cook it for 3 whistles
    • Let it cool and then grind it
    • Take a pan, add oil and asafetida. Sautee chopped onion and garlic
    • Pour the dal mixture in a pan and mix well
    • Add salt and pepper
    • Add coriander for garnishing.

Nutritive value

Serving size	Energy(Kcal)	CHO(g)	Proteins (g)	Fats (g)
1 serving	150	15	6	6

Summer smoothie

Ingredients	Amount
Mango	50 g
Banana	50 g
Carrot	20 g
Curd	100 g
Chia seeds	1 tsp
Cinnamon powder	½ tsp
Vanilla extract	½ tsp

Method

• • • Peel and dice mango, banana and carrots
    • Soak chia seeds in water for 1 hour
    • Grind all the above ingredients in a mixture with curd, chia seeds and vanilla extract and make a smooth consistency. If required then add water to make a smooth consistency
    • Pour it in a glass and sprinkle the cinnamon powder and refrigerate for 10-15mins
    • Enjoy the summer smoothie

Nutritive value

Serving size	Energy(Kcal)	CHO(g)	Proteins (g)	Fats (g)
1 serving	150	15	4	3.5

Glowing skin juice

Ingredients	Amount
Amla	1
Beetroot	20 g
Carrot	20 g
Spinach	5-6 leaves
Mint leaves	7-8 leaves
Chia seeds	1 tsp

 

Method

• • • Mix all the ingredients and blend it in a mixture with water
    • Soak chia seeds in water for 1 hour before blending

Nutritive value

Serving size	Energy(Kcal)	CHO(g)	Proteins (g)	Fats (g)
1 serving	65	7	1.4	0.6

Asian Noodle Wrap

Ingredients	Amount
Lettuce	2 bibs
Noodles	15 g
Carrots	10 g
Spring onions	10 g
Red pepper	15 g
Cucumber	15  g
Onions	10 g
Coriander	5 g
Sesame seeds	5 g
Balsamic Vinegar	2 tsp
Oil	1 tsp
Salt and Pepper	According to taste

For Peanut Sauce Dressing

Ingredients	Amount
Peanut butter	2 tsp
Lime (juiced)	1
Apple cider vinegar	1 tbsp
Soy sauce	2 tsp
Minced Garlic	2 cloves
Grated ginger	2 tsp
Oil	1 tsp
Water	According to consistency

Method

• • To cook noodles: In a pan bring water to boil.
    • Add the noodles and cook for 8-10 minutes.
    • Check till its al dente.
    • Drain the water and immediately rinse under cold water to avoid stickiness.
    • Chop all the vegetables finely and in a pan heat oil and then add carrots, onions and bell peppers and sauté well.
    • Then add spring onions, cucumber and coriander. Once all the vegetables are cooked add the cooked noodles and sprinkle sesame seeds on it.
    • Add salt and pepper according to your taste.
    • Peanut sauce dressing: Mix all the ingredients and add water little by little till its poring consistency.
    • Blend it in a mixture if making it in a large quantity. If making it in a small quantity, whisk all the mixture well.
    • Take 2 bibs of lettuce, add veggie noodles and peanut sauce in the lettuce and fold the lettuce and eat. If needed then only add balsamic vinegar

    Nutritive value

    1 serving	Energy(Kcal)	CHO(g)	Proteins (g)	Fats (g)

Banana Ice Cream

Ingredients	Amount
Banana	2 ripe
Cinnamon	1 tsp
Cardamom	1 tsp
Peanut butter	2 tsp
Honey	1 tsp

 

Method

• Peel the banana and cut them into 3-4 pieces and freeze it in a freezer bag for 6-7 hours
• Remove bananas from the freezer and blend it in a mixture till smooth with cinnamon, cardamom, peanut butter and honey
• Freeze it in the air tight container and serve it plain or sometimes with fresh fruits on it or choco chips

Nutritive value

1 serving	Energy(Kcal)	CHO(g)	Proteins (g)	Fats (g)

 

Vegetable Curry

Ingredients	Amount
Tur Dal	15 g
Moong dal	15 g
Garlic	3-4 cloves
Onion	20 g
Tomato	20 g
Brinjal	20 g
Okra	15 g
Garam masala	½ tsp
Salt	According to taste
Coriander	5 g
Oil	1 tsp

Method

• Soak moong and tur dal for 5-6 hours and then pressure cook for 3 whistles. Later grind the dal
• Pressure cook brinjal and okra too
• In a pan, heat the oil, add cumin seeds asafetida, chili, curry leaves, garlic, chopped onions and tomatoes.
• Sauté them well and add the steamed dal and vegetables.
• Add water according to requirement.
• Add salt, redchili powder, garam masala and chopped coriander

Nutritive value

1 serving	Energy(Kcal)	CHO(g)	Proteins (g)	Fats (g)

RagdaPattice

Ingredients	Amount
Sweet Potato	50 g
Peas	15 g
Grated Carrots	15 g
Ginger	5 g
Chilies	3-4
Coriander	Handful
Turmeric	1 tsp
Salt	According to taste
Oil	1 tsp

Method

• Pressure cook the sweet potato and peas
• In a bowl mash the sweet potato and peas. Then add grated carrots, ginger chilli paste, salt, turmeric and chopped coriander and squeeze a lemon according to your taste
• Mix them well and make small flat balls
• In a pan roast them with oil
• Once ready serve with chick peas curry (Ragda) and top it with onions, green chutney and 1 tsp of dates chutney.

Nutritive value

1 serving	Energy(Kcal)	CHO(g)	Proteins (g)	Fats (g)

BajraKhichdi

Ingredients	Amount
Whole Bajra	15 g
Moong Dal / Split Moong Dal	15 g
Carrots	10 g
Peas	10 g
Onions	15 g
Coriander	Handful
Turmeric	1 tsp
Ghee	1 tsp

Method

• Soak Bajra and moong dal for 4-5 hours
• Pressure cook bajra and moong dal with carrots and peas for 4-5 whistles
• In a pan take 1 tsp of ghee and add cumin and mustard seeds. Wait for mustard seeds to crackle.
• Add chopped onions, peas and carrots. Sauté it and then add steam bajra and moong dal mixture.
• Add the required amount of water till it becomes smooth in consistency
• Add turmeric, red chilli powder, salt according to taste
• Mix well and add chopped coriander and serve it with curd

Nutritive value

Serving size	Energy(Kcal)	CHO(g)	Proteins (g)	Fats (g)
1 serving	180	30	5	6

Hummus

Ingredients	Amount
Chick peas	15 g
Curd	2 tbsp
Garlic	3-4 cloves
Olive oil	1-2 tsp
Lemon juice	1-2 tsp
Parsley	Sprinkle a bit
Salt	According to taste

Method

• Combine all the above ingredients and blend it to a smooth mixer
• Sprinkle parsley, olives while serving
• Coriander, spinach, peas any one ingredient can also be combined while blending

Nutritive value

Serving size	Energy(Kcal)	CHO(g)	Proteins (g)	Fats (g)
1 serving	200	12	7	3