Urad Dal Vada

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Urad Dal vada

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATE (GRAMS) FAT (GRAMS)
BLACK GRAM WHOLE 60g 194 14 30.6 1
ONION 20g 11 0.3 2.3 0.02
COCONUT FRESH 50g 204 2 20.8
GINGER 5g 11.5 0.1 0.4 0.04
VEG. OIL (FRYING) 15ml 135 0 15
555.5kcal 16.4g 33.3g 36.8g

METHOD OF PREPERATION

  • Soak dal for 12 hours.
  • Grind dal in mixer to a smooth fluffy paste with minimum water.
  • Beat the batter well with a wooden spoon.
  • Add salt and mix.
  • Chop the onion, ginger and green chilli and grate the coconut. Add these to batter. Divide into 4 portions.
  • Flatten out each round and press the centre with thumb to make a hole.
  • Deep fry on moderate heat till golden brown.
  • Serve with chutney or sauces.

OREO SHAKE

oreo-milkshakes1

OREO SHAKE :

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATE (GRAMS) FAT (GRAMS)
OREO BISCUITS 25g 118.4 2.1 16.3 5.4
COW MILK 250ml 182.6 8.1 12.3 11.2
ALMONDS 5g 30.5 0.8 2.7
CASHEW NUTS 5g 29 0.9 2.2
OATMEAL 15g 56.2 2.1 9.3
416.7 kcal 14g 37.9g 21.5g

METHOD OF PREPARATION

  • Grind oreo biscuits, almonds and cashew nuts in grinder.
  • Add oatmeal and milk to it.
  • Grind all the ingredients for 5-10 minutes.
  • Serve in glass and pour crushed oreo on it.

RICE FLAKES CUTLET

poha-cutlet-2B

RICE FLAKES CUTLET :

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATES (GRAMS) FAT (GRAMS)
RICE FLAKES 60g 213 4.5 45 0.6
POTATO 20g 12.3 0.28 2.5 0.05
PEA 20g 16.5 1.4 2.4 0
CARROT 20g 7.6 0.2 1.3 0.09
VEGETABLE OIL 20ml 180 0 0 20

METHOD OF PREPARATION :

  • Soak the rice flakes in water for 10 –15 minutes.
  • Boil potatoes and peas until soften separately.
  • Grate carrot finely.
  • Add soaked rice flakes , boiled potatoes, peas and grated carrot into a bowl and add pieces accordingly.
  • Mash all the ingredients and prepare a soft dough.
  • Prepare small cutlets out of dough of ingredients.
  • Shallow fry cutlets in vegetable oil.
  • Serve hot with sauces.

SAGO-CARROT KHEER (CALORIE RICH)

carrot-sago-kheer

SAGO-CARROT KHEER (CALORIE RICH) :

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATES (GRAMS) FAT (GRAMS)
SAGO 100g 353 0 88.2 0
CARROT 100g 38.2 1 6.7 0.46
MILK 245ml 179 8 12.1 11
SUGAR/JAGGERY 15g 60 0 15 0
GHEE 10ml 90 0 0 10
ALMONDS 9g 55 1.6 0 5
RAISINS 10g 29.3 0.26 6.6 0.06

METHOD OF PREPARATION :

  • Soak sago in water for an hour.
  • Grate carrot finely.
  • Chop almonds.
  • Add ghee to a pan.
  • Add grated carrot to it and stir.
  • Add soaked sago , sugar and dry fruits to it.
  • Stir properly and add milk.
  • Cook till 2 boils.
  • Slow the flame and cover the pan with lid for 15 minutes.
  • Serve hot or cold after refrigerate.

VEGGIE OATS (NEGLIGIBLE FAT )

instant-oats-veggie-khichdi-recipe-main-photo

VEGGIE OATS (NEGLIGIBLE FAT ) :

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATES (GRAMS) FAT (GRAMS)
OATMEAL 48g 180 6.6 30 0
CARROT 10g 3.8 0.1 0.6 0.04
ONION 10g 5.6 0.1 1.1 0.01
CAPSICUM 10g 1.6 0.1 0.2 0.03
CORN 10g 13.1 0.4 1.05 0.7
BEETROOT 10g 3.58 0.2 0.61 0.01
PEAS 10g 8.27 0.7 1.2 0
VEGETABLE OIL 5ml 45 0 0 5

METHOD OF PREPARATION :

  • Wash, peel off and chop all the vegetables.
  • Add vegetable oil to the pan.
  • Add chopped onions, capsicum, peas, carrot, corn and beetroot at last.
  • Add spices accordingly (preferably low salt and chilies)
  • Add oatmeal and water enough to submerge oats.
  • Cook till 2 boils.
  • Serve hot.

DALIA PULAO

 

Veg dalia

DALIA PULAO :

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATE (GRAMS) FAT (GRAMS)
DALIA 40g 96.5 4.1 26.1 0.7
BENGAL GRAM DAL 40g 131.2 8.7 18.6 2.1
LOTUS ROOT 30g 23.8 0.5 4.4 0.2
FENUGREEK LEAVES 40g 13.9 1.4 0.8 0.3
VEG. OIL 5ml 45 5
310.4kcal 14.7g 49.9g 8.3g

METHOD OF PREPARATION :

  • Soak dalia and bengal gram dal in double the amount of water for 2-4 hours.
  • Wash and chop all the vegetables.
  • In a pan, heat little veg. oil and saute the chopped vegetables.
  • Now add soaked bengal gram dal, soaked dalia, and spices.
  • Add double the amount of water to a mixture in pan. Cover with lid and cook for 10-15 minutes.
  • Once cooked, serve hot.

PAUSHTIK ROTI

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PAUSHTIK ROTI :

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CARBOHYDRATE (GRAMS) FAT (GRAMS)
WHEAT FLOUR 23g 74 2.4 15 0.4
RAGI FLOUR 22g 71 1.6 15 0.4
SOYA FLOUR 25g
AMARANTH LEAVES 40g 12.3 1.3 0.9 0.5
SESAME SEEDS 12g 62 2.6 5
VEGETABLE OIL 5ml 45 5
264 kcal 7.9g 30.9g 11.3g

METHOD OF PREPARATION :

  • Wash and chop the amaranth leaves.
  • In a bowl mix whole wheat flour, ragi flour, soya flour, chopped amaranth leaves, roasted sesame seeds and spices accordingly.
  • Now mix them well with water to form soft dough.
  • Keep the dough aside to rest for 5-10 minutes.
  • Now, make small, equal sized dough balls and make chapattis.
  • Cook well and serve hot.

SAMBAR SOUP

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SAMBAR SOUP :

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN  (GRAMS) CARBOHYDRATE (GRAMS) FAT (GRAMS)
GREEN GRAM DAL 30g 97.2 7.2 14.7 0.4
BITTER GOURD 10g 2.1 0.14 0.28 0.02
BRINJAL 20g 5 0.3 0.7 0.06
BOTTLE GOURD 20g 2.2 0.1 0.3 0.02
PUMPKIN 20g 4.5 0.1 0.8 0.02
POTATO 20g 12.3 0.3 2.5 0.05
MUSTARD SEEDS 5g 106.6 0.9 0.84 2
VEG. OIL 5g 45 5
274 kcal 9g 20g 7.5g

METHOD OF PREPARATION :

  • Wash, peel off and chop finely all the vegetables.
  • Pressure cook all the vegetables for 20-22 minutes until soften completely.
  • After cooked, mash all the vegetables within pressure cooker with the help of masher or grinder.
  • Heat a pan, add vegetable oil and mustard seeds.
  • Pour the mashed vegetable along with pressure cooked water into the pan.
  • Stir and add spices to it accordingly.
  • Cook until one boil.
  • Serve hot (can we serve with tricolor idli)

SPINACH MUSHROOM PASTA

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SPINACH MUSHROOM PASTA :

INGREDIENTS 52 AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) IRON (mg) VITAMIN C (mg)
SPINACH 40.06g 10 7.5 32.9 12.11
MUSHROOM 40g 12.25 1.62 4.56 0
MACARONI 60g 210 6.9 0 0
CHEESE 16.5g 58.5 4 0 0
ONION 20g 12 0.4 7.78 6.8
BUTTER 3g 24.5 0 59 0

METHOD OF PREPARATION :

  • Boil macaroni until soften.
  • Pressure cook mushroom.
  • Chop pressure cooked mushrooms, onion and spinach.
  • Add butter to a pan and chopped vegetables.
  • Add spices accordingly, boiled macaroni and cheese.
  • Stir until thickens.
  • Serve hot.