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

images

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

images

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

images

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.

APPLE BANANA PORRIDGE

big_banana_apple_porridge-8159

APPLE BANANA PORRIDGE :

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) VITAMIN C (mg)
BANANA 20g 20.95 0.23 1.612
APPLE 20g 12.36 0.05 0.71
MILK 40ml 29.22 1.30 0.804
HONEY 5g 15.8 0 0

METHOD OF PREPARATION :

  • Peel off and mash banana and apple.
  • Put mashed banana and apple to a pan.
  • Add milk and honey to it.
  • Stir slowly and remove from flame after 1 boil.
  • Serve after cool.

DAL PARATHA ROLLS (BREAKFAST ESSENTIAL)

images

 

DAL PARATHA ROLLS (BREAKFAST ESSENTIAL) :

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) IRON (mg) VITAMIN C(mg)
WHEAT FLOUR 80g 300 8 4.10 0
BENGAL GRAM DAL 50g 157.5 10.5 6.08 0
POTATOES 10g 7.01 0.15 0.53 26.41
ONION 10g 5.7 0.18 3.09 10.96
TOMATOES 10g 1.9 0.09 0.30 27.47
SOYA NUGGETS 5g 19 1.75 8.29 0
SPINACH 10g 2.45 0.21 2.95 30.28
PEAS 10g 8.2 0.07 1.58 38.40
VEGETABLE OIL 10g 90 0 0 0

METHOD OF PREPARATION :

  • Pressure cook bengal gram dal and potato until soften.
  • Prepare a dough of wheat flour and boiled bengal gram dal.
  • Chop all the vegetables.
  • Saute chopped vegetables in vegetable oil and add spices accordingly.
  • Prepare paratha out of dough and bake it with some oil.
  • Fill the saute vegetables in paratha while making a roll.
  • Use toothpick if require.
  • Serve hot.

CHIA SHAKE (PROTEIN RICH)

 

Banana-Cashew-Butter-Chia-Seed-Smoothie-3-458x383

 

CHIA SHAKE (PROTEIN RICH) :

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS)
CHIA SEEDS 30g 108.2 5.1
COW MILK 250ml 182.6 8
BANANA 30g 31.4 0.35
CASHEW NUTS 11g 64 2.1
SUGAR 5g 20 0

METHOD OF PREPARATION :

  • Soak chia seeds in water over night.
  • Peel off and cut banana into pieces.
  • Add all the ingredients into mixer.
  • Grind the ingredients until it become smooth.
  • Serve cold.

CHANA CHAT (CALCIUM-IRON RICH SNACK)

images

CHANA CHAT (CALCIUM-IRON RICH SNACK) :

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) CALCIUM (mg) IRON (mg)
CHICK PEA (BROWN) 80g 249 10.5 122.59 0
ONION 15g 8.54 0.279 4.98 6.80
POTATO 15g 10.5 0.22 3.17 8.80
TOMATO 15g 2.90 0.13 2.03 5.49
PANEER 15g 38.57 2.85 72 Neg
SOYA NUGGETS 15g 51.42 7.5 5.25 16.6
VEGETABLE OIL 10ml 90 0 0 0

METHOD OF PREPARATION :

  • Soak chickpeas in water overnight.
  • Pressure cook soaked chickpeas and potato until soften.
  • Soak soya nuggets in water for 5 to 10 minutes.
  • Wash, peel off and chop tomato, onion, paneer and boiled potato.
  • Add 10 ml oil in a pan, add chopped vegetables and soaked soya nuggets in pan.
  • Add pressure cooked chickpeas in pan.
  • Saute and add spices accordingly.
  • Serve hot.

BEETROOT PARATHAS (IRON-VITAMIN C RICH)

Whole_Wheat_Beetroot_Paratha_1_2_400

BEETROOT PARATHAS (IRON-VITAMIN C RICH) :

INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS) IRON (mg) VITAMIN C (mg)
BEETROOT 20g 7.16 0.39 0.79 2.56
RAGI 25g 80.68 1.818 4.62 0
WHEAT FLOUR 50g 160.8 5.21 2.05 0
VEGETABLE OIL 5ml 45 0 0 0

METHOD OF PREPARATION :

  • Peel off and grate beetroot finely.
  • Add wheat flour, ragi and grated beetroot in vessel.
  • Prepare dough by adding water to it.
  • Make paratha out of dough and heat it by adding little vegetable oil.
  • Serve hot.