Ingredients:

• Yellow moong dal (split yellow gram) – 1 cup
• Rice – ½ cup (optional, for extra softness; you can skip for 100% moong dal idli)
• Yogurt (curd) – ¼ cup (or water if you want it vegan)
• Ginger – 1-inch piece, grated
• Green chili – 1, finely chopped (optional)
• Cumin seeds – ½ tsp
• Salt – to taste
• Baking soda – ½ tsp (optional, for extra fluffiness)
• Oil or ghee – to grease the idli molds

Instructions:

1. Soak the dal (and rice, if using)

• Wash 1 cup moong dal (and ½ cup rice) thoroughly.
• Soak in water for 3–4 hours.

2. Grind into batter

• Drain the soaked dal (and rice).
• Grind into a smooth batter using a little water (start with ¼ cup water, add more if needed).
• Batter should be thick but pourable, like regular idli batter.

3. Fermentation (optional)

• Add ¼ cup yogurt to the batter.
• Mix well and leave it to ferment for 4–6 hours in a warm place.
  (If you skip fermentation, add ½ tsp baking soda before steaming for fluffiness.)

4. Add seasonings

• Mix in salt, grated ginger, green chili, and cumin seeds.

5. Steam the idlis

• Grease the idli molds with oil or ghee.
• Pour the batter into molds.
• Steam in an idli steamer or pressure cooker (without whistle) for 12–15 minutes.
• Check doneness with a toothpick; it should come out clean.

6. Serve

• Let the idlis cool for a few minutes, then remove from molds.
• Serve hot with coconut chutney, sambar, or tomato chutney.

Tips:

• For extra softness, soak dal + rice longer (4–6 hours).
• You can skip rice entirely for a protein-packed, gluten-free version.
• Add a few finely chopped curry leaves or grated carrot for flavor and nutrition.
• Don’t overfill the idli molds; batter rises during steaming.

🔹 Ingredients:

Base:

• 1 cup whole wheat penne pasta
• Water and salt (for boiling)

Vegetables (customizable):

• 1/2 cup bell peppers (green, red, yellow), sliced
• 1/2 cup onions, sliced
• 1/2 cup tomatoes, chopped
• 1/4 cup carrots, julienned or grated
• 1/4 cup zucchini or broccoli (optional)
• 1/4 cup green peas (fresh or frozen)
• 1 tsp ginger-garlic paste

Spices & Seasoning:

• 1/2 tsp cumin seeds
• 1/4 tsp turmeric powder
• 1/2 tsp red chili powder (adjust to taste)
• 1/2 tsp garam masala
• 1/2 tsp coriander powder
• Salt to taste
• Black pepper to taste
• 1–2 tsp olive oil or cold-pressed coconut oil

Optional Enhancers:

• A handful of chopped coriander (cilantro)
• 1 tsp lemon juice or chaat masala (for tang)
• 1 tbsp grated paneer or low-fat cheese (optional)

🔹 Instructions:

✅ 1. Boil the Pasta:

• Bring a pot of water to a boil. Add a pinch of salt and the whole wheat penne.
• Cook until al dente (firm but cooked) — about 8–10 minutes.
• Drain, rinse with cold water (to stop cooking), and set aside.

✅ 2. Sauté the Vegetables:

• Heat 1–2 tsp oil in a non-stick pan or wok.
• Add cumin seeds; let them splutter.
• Add ginger-garlic paste; sauté until raw smell goes (30 seconds).
• Add onions; cook until soft.
• Add carrots, peas, bell peppers, and other vegetables.
• Cook on medium-high for 5–7 minutes — veggies should be tender but slightly crisp.

✅ 3. Spice it Up:

• Add tomatoes and cook until soft.
• Add turmeric, red chili powder, coriander powder, and salt. Cook until the masala blends and oil slightly separates (2–3 minutes).
• Add garam masala and mix well.

✅ 4. Combine Pasta & Masala:

• Add the cooked pasta to the pan.
• Toss well to coat the pasta evenly with the masala and veggies.
• Adjust salt and spice.
• Sprinkle lemon juice or chaat masala for an extra zing.

✅ 5. Garnish and Serve:

• Garnish with fresh coriander leaves.
• Optionally top with grated paneer or a sprinkle of roasted seeds (like sunflower or flaxseeds) for crunch.

🔹 Tips to Keep it Healthy:

• Use minimal oil — just enough to sauté.
• Add more vegetables to increase fiber and nutrients.
• Skip cheese or use a small amount of low-fat cheese or paneer.
• For protein boost: add cooked chickpeas, tofu, or moong sprouts.

🧾 Ingredients (Makes 2 sandwiches)

For the filling:

• 1/2 cup cooked chickpeas (or canned, rinsed & drained)
• 1/2 cup crumbled paneer (low-fat if preferred)
• 2 tbsp Greek yogurt or hung curd (for creaminess)
• 1 tbsp lemon juice
• 1 small onion, finely chopped
• 1 small tomato, finely chopped (remove seeds for less sogginess)
• 1 green chili (optional), finely chopped
• Handful of coriander (cilantro) leaves, chopped
• 1/4 tsp cumin powder
• 1/4 tsp chaat masala (optional)
• Salt and black pepper to taste

For the sandwich:

• 4 slices of whole grain or multigrain bread
• A few spinach or lettuce leaves
• Optional: olive oil or butter (very light, if toasting)

🥄 Instructions

1. Mash & Mix Filling:
   • Lightly mash the chickpeas in a bowl (keep some texture).
   • Add crumbled paneer, Greek yogurt, lemon juice, chopped onion, tomato, chili, coriander, and spices.
   • Mix everything until well combined.
2. Assemble:
   • Place spinach or lettuce on one slice of bread.
   • Spoon the chickpea-paneer mixture over it.
   • Top with another slice of bread.
3. Serve Options:
   • Cold: Slice and serve immediately as a refreshing sandwich.
   • Toasted: Lightly brush outside of bread with olive oil or ghee and toast on a pan until golden brown.

✅ Why It’s Healthy

• High in plant & dairy protein (chickpeas + paneer)
• Good fiber from whole grain bread & legumes
• Low in saturated fat (especially if using low-fat paneer & yogurt)
• No mayo or heavy sauces

🥪 Variations

• Add grated carrot or cucumber for extra crunch
• Use hummus instead of yogurt for a vegan version (replace paneer with tofu)
• Add a sprinkle of flax seeds or sunflower seeds for a nutrition boost