Dates are a highly nutritious food ingredient. Just eating two dates is enough to provide you with energy for a whole day. This khajur roll recipe is sugar-free as all the sweetness is from the dates themselves. It makes the recipe even healthier. Since it is naturally sweet, the sweetness will be mild and not too much. But if you still wish to satisfy your sweet tooth, then it, you can add jaggery. Jaggery will provide more sweetness and will also add to its nutritional value. Nuts that are used in this recipe are packed with fats, fiber, and protein as well. They also have minerals and vitamins in them. And dates are a natural energy booster. All these make it extremely healthy for your good health. It is perfect to have it as a protein bar. It will help you fill your stomach and provide you with energy for exercising. Moreover, it is also an excellent option for a diabetic person to fill their wish for eating sweet, and carefree. These are also good for young mothers to regain the nutrients in their bodies.

Ingredients

•  Dates – 500 gm (Unseeded)
•  Poppy Seeds  – 2 tbsp
•  Muskmelon Seeds – 40 gm
•  Almonds  – 30 gm
•  Cashews  – 30 gm
•  Pistachio  – 30 gm
•  Ghee  – 1.5 tbsp (To Saute)
•  Ghee  – 1/2 tbsp (To Grease)
•  Poppy Seeds – 2 tbsp (To Coat the Rolls)
•  Pistachio  – 20 gm (To Coat the Rolls)

Instructions

Take a mixer jar. Put the seedless dates in the jar and grind it. Keep it aside. Add poppy seeds in a heated pan. Roast it for 2 minutes and then keep aside. After that, add muskmelon seeds, almonds, cashews, and pistachio to the pan. Roast them for 2-3 minutes and then keep it aside. Then take another pan and heat it. Add ghee and ground dates to it. Stir it properly. Now add the roasted dry fruits and seeds into it.  Mix everything well. Take a wooden board with a flat surface. Apply ghee over the surface. Place the mixture on it and roll it into an elongated circle, as shown. Spread the remaining poppy seeds and pistachio over the surface. Roll the date mixture over it to get it coated with poppy seeds and pistachio. After that, cut the roll into two halves. Now take parchment papers and roll both halves into the papers as shown. Pack both sides of the paper. Chill them for one hour in the refrigerator. After chilling, remove the paper from the rolls. Cut the rolls into equal pieces. Khajoor Rolls are ready.

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Sultani dal is a creamy rich version of dal, with the addition of milk, cream, and yogurt. This a rich dal from the Mughlai cuisine. Mughlai cuisine is very popular for its richness. I wanted to try out this Sultani dal for a long time and finally tried it yesterday. We had this dal with roti and the kids had rice. It tasted too yummy and kids loved it a lot. Sultani dal is made with toor and green moong dal which are both nutritious dals and have many health benefits. Arhar dal is a good source of potassium, which can help control blood pressure. Arhar dal can help improve blood flow and reduce the risk of cardiovascular disease. Green moong dal contains magnesium and B vitamins, which can help regulate heart rate and lower the risk of cardiovascular disease. Green moong dal contains soluble fiber, which can help lower cholesterol levels. Green moong dal is a plant-based source of protein that contains essential amino acids. 

INGREDIENTS

• 1/2 cup green moong dal
• 1/2 cup toor dal
• ¼ tsp turmeric powder
• 1 cup milk
• 3 tbsp yogurt
• ¼ cup fresh cream
• 1 tbsp ghee
• 1 onion
• 1 tbsp finely chopped garlic
• 2 tsp chopped ginger
• 1 tsp cumin seeds
• 2 chopped green chili
• 2 dried red chili
• 1 tsp red chili powder
• Salt to taste

INSTRUCTIONS

1. In a vessel add 1 cup of toor dal.
2. Wash a few times and add 2.5 cups of water to this.
3. Add ¼ tsp turmeric powder and 2 pinches of asafoetida.
4. Pressure cook for 4-5 whistles.
5. Once the pressure releases, take out the cooked dal and mash well.
6. Transfer it to a pan.
7. Add milk, yogurt, and fresh cream.
8. I used raw milk, low-fat milk only.
9. Mix everything well.
10. Add salt to taste.
11. Let this come to a boil.
12. Switch off the flame
13. Keep it aside.
14. In a pan add 1 tbsp ghee.
15. Add the cumin seeds, chopped garlic, chopped green chili, and chopped ginger.
16. Saute for a minute.
17. Add 1 finely chopped onion to this.
18. Add the dried red chili also to this.
19. Saute till the onions become golden brown.
20. Switch off and add the red chili powder.
21. Mix well.
22. Transfer this to the dal.
23. Mix well.
24. Dal is ready.
25. The next step is optional but if you have charcoal, do not miss this step.
26. It gives a nice flavor to the dal.
27. Place heated charcoal in a bowl and keep it inside the dal.
28. Add 2 drops of ghee to the charcoal and cover it immediately.
29. Let this be covered for 2 minutes.
30. Sultani dal is ready to serve.
31. You can serve this with plain rice, pulao, or roti too.

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Jowar roti can be beneficial for people with diabetes because it has a low glycemic index, is high in fiber, and contains nutrients that help regulate blood sugar. Jowar has many nutrients and it is gluten-free and good for cholesterol too.

Ingredients

• 1 cup jowar atta
• 1 onion
• 1 green chilli
• ½ teaspoon chilli powder
• 1 teaspoon coriander powder
• 1 tablespoon oil
• 1 teaspoon cumin seeds
• Salt

Instructions

1. First, gather the ingredients needed. Take jowar atta, finely chopped onion and chilli, turmeric, red chilli and coriander powders, oil, salt, and cumin seeds in a mixing bowl.
2. Mix well. Boil water briskly. Add little by little to the flour and mix with a spatula.
3. Once warm, make a crack-free dough. Divide into 4 equal-sized balls.
4. Line the rolling surface with butter paper. Sprinkle dusting flour. Place a ball of dough and flatten the dough to a hand-size roti.
5. Sprinkle more flour over the top and use a rolling pin to spread to the roti.
6. Be very gentle and slow or it will stick. Heat a tawa and drizzle with oil. Invert the butter paper and peel it to place the roti in the tawa.
7. Cook for a couple of minutes on medium flame. Drizzle over some oil.
8. Flip and cook until golden spots appear all over.

TIPS:

1. Make sure to boil water briskly and use it to make dough. Otherwise, it will break while rolling and flipping.
2. Before flipping, let it cook, otherwise it will break as well.
3. You can use wheat flour too if you don’t mind gluten, to make handling easier.

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An easy Spicy Spinach Tofu Stir-fry that can be made in 1 pot within 15 minutes. This recipe is a lifesaver come dinnertime. weeknight Indian spiced Tofu Spinach curry with almost no chopping! Gluten-free, Nut-free, soy-free option. Tofu is a great source of vegetarian protein and while some of us aren’t the biggest fans of the soft variety, I am yet to meet someone who says no to the stiffer chewy kind. And that’s the kind that works best in this recipe. You could use it as is or stir fry in a teaspoon of oil to enhance flavors. This dish is best enjoyed with hot phulkas and daal but tastes as good with rice too.

Ingredients

• Spinach, finely chopped- 3 cups
• Hard Tofu cut into desired size pieces-1 cup
• Garlic, finely chopped- 1.5 teaspoons
• Tomatoes, chopped- 1/2 cup
• Panchforan- 1 teaspoon
• Turmeric -1/2 teaspoon
• Green chilies-2 (optional)
• Mustard oil-1.5 teaspoon
• Salt-1 teaspoon or as per taste
• Crushed peanuts for garnish-2 tablespoon

(Panchforan recipe

• 1 tablespoon cumin seeds
• 1 tablespoon brown mustard seeds
• 1 tablespoon fennel seeds
• 1 tablespoon nigella seeds also called black cumin or kalonji
• 1 1/2 teaspoons fenugreek seeds

Instructions

 

1. Combine the seeds in a small bowl. Store in an airtight container.
2. Depending on what kind of dish you make with these seeds, they can either be fried briefly in oil or dry roasted to coax out their rich flavors.)

METHOD TO PREPARE SPINACH AND TOFU STIR FRY

1. Heat oil in a thick-bottomed skillet and stir fry tofu till light brown; drain excess oil on a kitchen towel and keep aside
2. To the same pan, add panchforan, garlic, and turmeric and stir till the spices start to crackle. Be careful to not burn them or it will make the dish bitter
3. Add spinach, cover, and cook till almost done; Then uncover and dry out the water discharged
4. Add tofu, tomatoes,salt, mix well,l and simmer for another 2-3 minutes till tomatoes are soft and mushy
5. Turn off the eat, garnish with crushed peanuts, and serve with hot phulkas or daal and rice.

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It’s a popular Indian dish made with fried chilies, peanuts, sesame seeds, and coconut. Usually, this is made with green chilies and called Mirchi ka salan (Green chili curry). I made this as a change with Bhindi. It tasted good. The curry goes well with biryani or roti or plain hot rice with ghee (clarified butter). It is a dish that’s high in fiber, vitamins, and minerals. It can help with weight loss, heart health, and digestion. Bhindi is low in calories and high in fiber, which can help you feel full and reduce snacking. Bhindi peanuts are a good source of magnesium, copper, manganese, niacin, vitamin B6, vitamin C, vitamin D, and vitamin E. Bhindi peanuts can help manage diabetes.

INGREDIENTS

To roast & grind:

• Peanuts –3 tbsp
• Dry Red chilli – 3
• Sesame seeds – 1 tbsp
• Cumin seeds – 1 tsp
• Coconut – 1 tbsp
• Ginger – 1 inch, chopped finely
• Garlic – 6, chopped finely

For gravy:

• Oil – 1 tbsp
• Curry leaves – 6-8 leaves
• Hing – a pinch
• Onions – 1 large, sliced, 1 cup
• Green chili – 2 small, slit
• Salt – as needed
• Turmeric – 1 tsp
• Red chilli powder – 1 tsp Coriander powder – 1 tbsp
• Cumin powder – 1 tsp
• Coriander – 1 tbsp, chopped finely Jaggery/sugar – ¼ tsp
• Bhindi –15

INSTRUCTIONS

Chop the bhindi into 1.5 inches. When they are dry, add them to oil and fry till they look a little lighter shade. Dry roast the peanuts, red chilies, garlic, ginger, and coconut on the medium-low flame until golden brown. Keep an eye on this. It gets brunt easily. Add this mixture to the blender and blend it with some water to a fine paste. Now add the oil in the pan and when the oil is hot, add the curry leaves, onions, thing, and a little salt. Cook the onions till they are golden brown, Add turmeric and blended paste, cumin powder, red chilli powder, and coriander powder to the mixture. Add a tsp of oil and sauté the mixture. Fry for two minutes and add some water to it. Cook for ten minutes. Stir in between till the oil oozes out nicely. When it oozes out oil again add the fried bhindi and jaggery/sugar to the gravy and let it cook for 5 mins so that the juices of the gravy are absorbed by the bhindi. Garnish with the chopped coriander leaves.

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Indian Lentils are highly beneficial for human heart health. As it contains folic acid, fibers, and potassium. If the human being is consuming a good amount of fiber then due to which it can reduce cholesterol. Essential minerals, vitamins, and nutrients can be obtained just with the consumption of lentils. Egg curry is a nutritious dish that can provide many health benefits, including improved eye health, bone development, and immunity. Eggs are a complete protein containing all nine essential amino acids that the body needs for growth, development, and repair.  Eggs are rich in choline and eggs contain calcium and vitamin D.

INGREDIENTS

•  2 tbsp vegetable oil
• 1 brown onion, finely chopped
• 2 garlic cloves, crushed
• 2cm piece fresh ginger, peeled, finely grated
• 10 fresh curry leaves
• 2 tsp ground cumin
• 1 tsp ground coriander
• 400g can diced tomatoes
• 3/4 cup vegetable stock (buy it from local supermarket)
• 400g can brown or green lentils, drained, rinsed
• 100g baby spinach
• 4 hard-boiled eggs, halved
• Warm roti bread, to serve
• Natural yoghurt, to serve

Coconut sambal

• 1/2 cup shredded coconut
• 1 long red chilli, finely chopped
• 1/3 cup chopped fresh coriander leaves
• 1 tbsp lemon juice

METHOD

• Step 1
• Heat oil in a large saucepan over medium-high heat. Add onion. Cook, stirring, for 3 to 4 minutes or until softened. Add garlic, ginger, and curry leaves. Cook for 1 minute. Add cumin and ground coriander. Cook, stirring, for 1 minute or until fragrant.
• Step 2
  Add tomatoes, stock, and lentils to the pan. Bring to the boil. Reduce heat. Simmer, uncovered, for 12 to 15 minutes or until curry has thickened slightly. Add spinach. Cook, stirring, for 1 minute or until just wilted. Season with salt and pepper. Add hard-boiled eggs. Simmer for 1 minute or until heated through.
• Step 3
  Meanwhile, make Coconut sambal: combine coconut, chili, fresh coriander, and lemon juice in a small bowl.
• Step 4
  Sprinkle curry with coconut sambal. Serve with roti bread and yogurt.

Nutrition per serving

• Energy (311cal)
• Total Fat 20.8g
• Carbohydrate 18.8g
• Sodium 361.3mg
• Cholesterol 0.2g

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Soy granules kebab with mint yogurt dip is a great dish for any gathering. Made with wholesome soy granules, spiced and served with cool mint yogurt dip, it’s flavourful, high in protein, diabetes-friendly, and sure to please both meat eaters and vegetarians alike.

Prep time: 20 minutes

Cooking time: 30 minutes

Serves: 6-8 kebabs

Serving size: 1-2 kebabs

Ingredients

For kebabs:

• Soy granules, 1 cup (150g)
• 1 large potato, boiled and mashed
• 1 small onion, finely chopped
• 1 green chilli (optional), finely chopped
• Fresh coriander leaves, 2 tbsp (30g), chopped
• Breadcrumbs, 2 tbsp (20g)
• Garlic-ginger paste, 1 tsp
• Cumin powder, 1 tsp
• Coriander powder, 1 tsp
• Garam masala, ½ tsp
• Red chilli powder (optional), ½ tsp
• Salt to taste
• Oil for shallow frying, 2 tbsp

For mint yoghurt dip:

• Greek yoghurt, 1 cup (240ml)
• Fresh mint leaves, ¼ cup (15g), finely chopped
• Fresh coriander leaves, 1 tbsp (5g), finely chopped
• Roasted cumin powder, 1 tsp
• Lemon juice, 1 tsp
• Salt to taste

METHOD

For kebabs:

Soak the soy granules for 10 minutes in boiling water. Then remove, squeeze, and drain any excess water. In a large mixing bowl, combine the soaked soy granules, mashed potato, chopped onion, green chili, garlic-ginger paste, red chili powder, cumin, garam masala, coriander powder, fresh coriander leaves, and salt. Mix thoroughly. If the mixture is too soft, add breadcrumbs to bind it. Then portion into small kebabs or round patties.Heat oil over medium heat in a nonstick pan. Once the oil is hot, shallow fry the kebabs for 3-4 minutes on each side (till they’re golden brown on all sides). Once cooked, remove the kebabs from the pan and put on paper towels to absorb any excess oil.

For mint yoghurt dip:

1. In a bowl, whisk the yoghurt till it’s smooth.
2. Add the roasted cumin powder, coriander leaves, mint leaves, lemon juice, and salt. Mix thoroughly.
3. Taste, and if necessary adjust seasoning to preference.

To serve: Serve hot kebabs with mint yoghurt dip on the side.

Nutritional information

Per serving:

Calories – 457kcal

Total fat – 39.9g

Saturated fat – 6.5g

Carbohydrate – 15.9g

Protein – 3.8g

Sodium – 173mg

Sugar – 1.9g

Fibre – 4.4g

This salad is an all-rounder, with ample nutrients and a balanced blend of flavours and textures. Chawli and fruits bring in a good dose of fibre, while the wheat germ garnish further adds to the fibre quotient. Fibre is very essential to the body as it helps clean the system, aids weight loss and maintains a healthy heart. In short, the Chatpata Chawli and Fruit Salad will help you stay hale and hearty!

INGREDIENTS

Produce

• 2 tbsp Coriander

• 1/2 cup Grapes, black halves

• 1/2 cup Pomegranate

Condiments

• 2 tsp Lemon juice

Baking & Spices

• 1 Salt

• 1 tbsp Wheat germ

Other

• 1 1/2 tsp Chaat masala

• 1 cup Soaked and boiled small chawli(black eye beans)

• 1/2 cup Orange segments, cut into halves

METHOD

Combine all the ingredients in a bowl and toss well.

Serve immediately and garnish with wheat germ.

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If you’re looking for a flavourful, nutritious, and satisfying, you’ve found it. The blend of protein-rich quinoa, wholesome lentils, and aromatic Indian spices gives this meal a delightful taste, while the colorful bell peppers are a vibrant treat on your plate.

Prep time: 15 minutes

Cook time: 45-50 minutes

Serves: 1

Ingredients

• 1 medium bell pepper
• Quinoa, (30g)
• Split red lentils (masoor dal), (20g)
• Onion, (20g) finely chopped
• Tomato, (20g) diced
• 1 small green chili, finely chopped (adjust to taste)
• Cumin seeds, ½ tsp
• Turmeric powder, ½ tsp
• Coriander powder, ½ tsp
• Garam masala, ½ tsp
• Salt to taste
• Olive oil, 1 tsp
• Fresh cilantro leaves, for garnish

Method

Preheat the oven to 180°C (350°F).
Cut the top off the bell pepper and remove the seeds and membranes.
In a saucepan, rinse quinoa and lentils. Add 1.5 cups of water, and a pinch of salt, and bring to a boil. Reduce heat, cover, and simmer for 15-20 minutes until cooked and water is absorbed.
In a separate pan, heat olive oil. Add cumin seeds and let them splutter. Add chopped onion and sauté until golden.
Stir in tomatoes, green chili, turmeric, coriander powder, and salt. Cook until the tomatoes are soft.
Add cooked quinoa and lentils to the tomato mixture. Sprinkle garam masala and mix well.
Stuff the prepared bell pepper with the quinoa-lentil mixture.
Place the stuffed bell pepper in an oven-safe dish. Cover with foil and bake for 25-30 minutes until the pepper is tender.
Garnish with fresh cilantro leaves before serving.

Per serving:

Calories – 250 kcal

Carbs – 40g

Proteins – 10g

Fats – 5g

Fibre – 8g

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