Healthy Kale with Yellow Lentils and Roasted Red Bell Peppers

These days everyone has become so health conscious, every other person I come across says that s/he are on a 'Diet' or have started eating healthy. Some are eating more of greens, whole grains, fruits and vegetables during the weekdays and go easy during the weekends.  Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best.  The key to healthy diet is to watch what you are eating, how many calories you need, how much water you are taking and how much is too much. The average man needs around 2500 cals/day and the average women needs around 2000 cals/day. 

Eating a wide range of foods ensures that you are getting a balanced diet and that your body is getting all the nutrients it needs. Base your meals on starchy foods. Starchy foods should make up around one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties when you can: they contain more fiber, and can make you feel full for longer. 

Eat lots of fruits and vegetables, Eat more fish, cut down on saturated fats and sugar. Increase your fiber intake, cut down on salt and fizzy drinks, keep well hydrated, taking 2-3 liters of water a day really helps flushing all the toxins from your system.

Coming to the main ingredient of this recipe, Kale is king!! Along with broccoli, it is one of the nutrition stand-outs among vegetables. It fights fat through its ability to mingle in a variety of roles -- in side dishes, combined in main dishes, or in salads. Kale is unusually high in fiber. This helps create the bulk you need to fill you up and to keep you full for a good amount of time. Kale is also an excellent source of nutrients, especially vitamin A and calcium. With a combination of vitamins, minerals, and phytonutrients, kale is a dieter's dream food.

Health Benefits of Kale

Though greens in general are nutritious foods, kale stands a head above the rest. Not only is it one of your best sources of beta-carotene, one of the antioxidants believed by many nutrition experts to be a major player in the battle against cancer, heart disease, and certain age-related chronic diseases, it also provides other important nutrients. 

In addition to beta-carotene, kale posses other important carotenoids: lutein and zeaxathin. These carotenoids help keep UV rays from damaging the eyes and causing cataracts. According to recent research results, kale is an incredible source of well-absorbed calcium, which is one of the many factors that may help prevent osteoporosis. It also provides decent amounts of vitamin C, folic acid, vitamin B6, manganese, and potassium. 

The manganese in kale helps your body's own antioxidant defense system, superoxide dismutase, protecting you from damaging free radicals. Its folate and B6 team up to keep homocysteine levels down, which may help prevent heart disease, dementia, and osteoporosis bone fractures.

Image source & Information about Kale: web

Coming to this recipe using Kale greens in your diet is somewhat tricky as this is very bland vegetable and after much of trail and errors, I found this is one perfect side dish that goes well with rice as well as rotis, Indian flat bread.  

Kale with Yellow Lentils and Roasted Red Bell Peppers

Source: My Signature recipe
Prep time: 10 mins
Cooking time: 20-30 mins
Serves:  6 servings

Ingredients
5 C of Kale greens, roughly chopped
1/2 C of yellow lentils (toor dal/kandi pappu) soaked in water for 1hr
1/2 C Roasted Red Pepper, roughly chopped
check out how to make roasted red pepper at home
1/2 C red onions, diced
1T or 2 cloves of garlic, chopped
2 dried red chillies (optional)
1t cumin (jeera)
1t mustard seeds (rai/aavalu)
salt as per taste
1/2 t freshly ground black pepper
2 T extra virgin olive oil
1 C water 

Method

• Firstly soak half cup of yellow lentils (toor dal/kandi pappu) in one cup of water.
• Wash your kale greens if it is not pre-washed. Chop them roughly on the cutting board make sure to chop those meaty stems.
• Meanwhile cook lentils along with water in microwave on high heat for 5 mins.
• Chop the onions and garlic and roasted red peppers.
• Take a big saute pan and heat extra virgin olive oil on medium flame. 
•  Add the cumin and mustard seeds to it, saute it for few mins till they are roasted.
• Add onions and garlic and torn red chillie pepper.  Saute till they turn little red and then add kale greens.  Stir for a min and let the color or kale gets intense. 
• Add the lentils and the water to the pan and mix everything evenly. Add salt and pepper, cover and let the kale, lentils and all the flavors marry together.  Cook till kale is cooked.
• Before turning of the stove off add the roughly chopped roasted red bell peppers, mix well check for salt and add if needed.
• Serve hot or cold with hot steamed rice, brown rice or rotis (Indian flatbread)

We had this with brown rice and it tasted healthy awesome!

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Quinoa with Roasted Chicken and Veggies

It came , it conquered !! and now I am in love with this wonderful seed called "Quinoa'. At first I was apprehensive, little but no interest to buy this grain err! seed (many mistaken like me!). But these days I see Quinoa recipes popping up like the corn everywhere. So many are blogging /cooking with Quinoa and many nutritionists are banking on its health benefits, How can I resist? Here is my first take on Quinoa. As many health websites suggested that just replace the 'Rice' with 'Quinoa' I religiously followed that task and wow, what a sumptuous meal we had the other day, yeah you got it right.... I am posting this recipe after 2 days ;) , we had it on friday night for our dinner!! My 22mo 'Anshika' also loved it coz it had her favorite green peas in it.

Quinoa (pronounced as keen-wah)

Although not a common item in most kitchens today, quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is available in your local health food stores throughout the year. Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. It is a recently rediscovered ancient "grain" once considered "the gold of the Incas."

How to cook Quinoa?
Go as per the instructions on the pack, it's dat simple! Add 1 cup of quinoa plus 2 cups water to a pot that is approx. 1 1/2 quarts. Bring to a boil Reduce heat to simmer. Cover and cook 10-15 minutes. I like to cook it a little less than suggested on the box, or with a little less water, to make sure the Quinoa does not get a "mushy" consistency when cooked. I would suggest doing what it says on your package the first time, and see how it comes out, then adjust accordingly in the future. You can turn heat off early and allow it to finish absorbing water to save energy. If it is too soft, use less water the next time.

To read more info on Quinoa click here

The above dinner plate had little bit of everything, pan roasted chicken, sauted veggies, cucmber yogurt salad and Quinoa. And the preparation is also very simple, you see why I am tagging this under easy cooking because it took me less than 30 minutes to fix our friday dinner.

Recipe for Cooking Quinoa:
1 Cup of Quinoa
2 C water
½ C chopped red onions
1 garlic, crushed
a pinch of salt
1 T olive oil
cilantro for garnish

Method:

• Heat oil in a medium size sauce pan. Add the onions and fry till they are translucent for about 2 mins or so. Then add crushed garlic and fry for 30 secs.
• Add quinoa and mix well with onions and garlic. Add 2 cups of water, salt and bring it to boil.Once the water is boiling turn down the heat a little bit and let it simmer for 15-20 mins.
• Slowly the water evaporates and quinoa starts looking plumpy. At this point you can see the water is almost vanishing, turn off the stove and cover it with a lid. That will help quinoa to cook even further.
• Fluff it with fork and sprinkle with some chopped cilantro.
• Serve it with roasted chicken, veggies and yogurt cucumber as seen in this picture.

Recipe for Roasted Chicken:
4 pieces of boneless chicken thighs
paprika powder
salt and pepper for seasoning
A wide saute pan or kadai
Extra virgin olive oil (or any cooking oil)

Method:

• First and foremost clean, wash and pat dry the chicken with a paper towel to remove extra moisture in it. Cut into your desired size, I cut into 3 inches pieces.
• Sprinkle some freshly crushed black pepper, salt and paprika powder and turn the pieces and season again on this side too!
• Heat oil on a medium flame and add these seasoned chicken pieces and let it cook on medium high for about 10 mins on each side. You will k now when the chicken is cooked by seeing at the meat, if it turns opaque and whittish, that means the chicken is cooked.
  

For Sauteing Veggies:
1/2 cup Broccoli florets
1/2 cup sugar snap peas, cut into 1 inch
frozen veggie mix (corn, green beans, green peas and carrot and they come chopped).
Method:

• After removing the chicken pieces from the pan, saute the above veggies in the remaining oil+fat from chicken and add little salt if needed. saute on medium high flame till the broccoli and carrots are softened little bit.

Enjoy this wholesome meal which is packed with protein, fiber and all the good nutrients from the veggies. Vegans can totally skip the chicken part and still have a protein rich Quinoa meal.

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Hearty Lettuce, Carrot, Cherry tomatoes Salad with homemade dressing

A crowd pleasing salad with homemade vinaigrette

I am back from my vacation to India and back to blogging with a hearty salad recipe from my kitchen. Actually blogging took a back seat after arrival of Anshika,my darling daughter. This post has a reason to be here on my blog, if interested read on.......

June's 1st weekend we drove to Albany, NY to attend a birthday party of our closest friend's daughter. For the party I made this salad which everyone appreciated and enjoyed eating as much as I loved making it all the while hoping it to turn out well. You won't imagine people loved it and few of them took a second serving too! I was so overwhelmed with the kind of response and appreciation I got for the salad, thought of sharing it with all my readers too. Also many asked for the recipe there, I have a similar salad recipe but the dressing is a little bit different so thought of posting it on my website.

Salads are a healthy way to eat good and nutritious food. And for a basic salad recipe what I do is just peep into my refrigerator and pantry for necessary ingredients like salad greens, dried fruits, any kind of nuts and lastly some acidic ingredient like vinegar or citrus juice, that's pretty much it. I start making delicious salads by combining friendly veggies that go well with each other and the flavors kind of marry with each other quiet well. I try many dressings doing my own version, sometimes, I like it, sometimes they take a ride into my kitchen sink. Coming to this dressing, it is simple homemade vinaigrette with vinegar, extra virgin olive oil, honey and Dijon mustard with little seasoning.

Source: My own
Cuisine: American
Prep time: 10 mins
Serves: 4
Ingredients:
6 leaves of Romaine Lettuce, torn
6 cherry tomatoes, halved or quartered
1 carrot, grated
½ red onion, chopped
1 seedless cucumber (optional)
1 pack seasoned bread croutons (optional)
Handful of toasted almonds/pinenuts/walnut(any)
dried cranberries for garnish

for dressing:
1 T distilled vinegar or lime juice
1 t dijon mustard
1 T honey
2 T extra-virgin olive oil
pinch of salt/ as per taste
1 tsp ground black pepper

Method:

1. Mix all the salad ingredients except nuts and croutons in a large bowl.
2. Prepare the dressing by first adding dijon mustard in vinegar juice whisk well.
3. Add freshly ground black pepper, salt, honey mix well.
4. Whisk vigorously while adding extra-virgin olive oil.
5. Spread over the salad, mix and cover it with plastic wrap and keep refrigerated.
6. When ready to eat top it with toasted almonds and croutons.


Tip: For crunchy salad, wash the greens and use a salad spinner to remove excess water out of the leaves or you can dab excess water in the leaves with a kitchen towel.

Click on Salads from my kitchen

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Roasted Butternut squash with Rosemary and Balsamic Vinegar

Butternut squash tossed in rosemary, balsamic vinegar

This is my first indulgence cooking with it, whom am I referring to? Its none other than Butternut squash. It is a winter vegetable and comes from the gourd family. It has a hard, thick skin and it is filled with seeds. It can range in size from 8 to 12 inches long, and about 3 to 5 inches wide, weighing up to 3 pounds. The color of the Butternut squash ranges from a yellow to a light tan. Inside, the flesh is orange and has a sweet flavor. Available in early fall through winter, you will want to choose a squash that is heavy with few blemishes and moldy spots.

Storage: Butternut squash can be stored longer than summer squashes because their skin is so hard and thick. Store in a cool dry place for at least a month. If the squash has been cut into pieces, then wrap in a plastic wrap and refrigerate up to 5 days.

Nutritional Qualities: The following qualities are available in one cup of mashed squash: 80 calories, 2 grams protein, 1 gram fat, 18 grams carbohydrates, with riboflavin, iron, Vitamins A and C.

Source: Seeds of Knowledge

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Roasted Butternut Squash with Rosemary and Balsamic Vinegar

Recipe Source: Kalyn's Kitchen
Cuisine: American Cuisine (South Beach Diet)
Preparation time: 15 minutes
Cooking time: 35-40 minutes

Ingredients:
1 medium sized butternut squash, about 6 cups of peeled, de-seeded and cut into cubes
2 tbsp extra virgin olive oil
1 tbsp + 1 tsp balsamic vinegar
1 tsp rosemary, finely chopped
kosher salt as per taste
freshly ground black pepper

Method:

• Preheat oven to 400°F [200°C]. Cut the butternut squash into half and peel it with a knife (do not use peeler, it tough to work with). Cut into bite size pieces or you can use ready made store brought.
• Toss with extra virgin olive oil, kosher salt, rosemary, balsamic vinegar and freshly ground black pepper. Spread them single layered either on a cookie sheet or large dish.
• Roast until squash turns soft and lightly caramelized about 40 minutes in the oven.
• Remove from oven, toss it with 1 teaspoon of balsamic vinegar, freshly ground black pepper and kosher salt. Serve hot.
• Kalyn says "This is also excellent made ahead and reheated. For a holiday like Thanksgiving where there are lots of demands on the oven, it could be cooked early in the day and kept warm in a crockpot while other things bake"

Thanks Kalyn for this wonderful recipe, both of us enjoyed eating it hot and on next day too! This makes a great side dish for Thanksgiving!

Happy Thanksgiving to everyone!!

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American Butter Corn

Its been a long time I am updating my blog. We/I took a break and life was pretty busy, moving to a new apartment and settling down took us two tiresome weeks. Excited about our new apartment, it has a balcony.... and can't wait for Summer!!

Any one who recently visited India will know about this famous theater snack which is so popular amongst all the ages. Yes, I am talking about American Butter Corn. is famous in most of the movie theaters all across India especially in Andhra Pradesh. Some how I managed to bring that taste here, I make this for prasadam/offering to Saibaba. This recipe has less fat from one tbsp butter, It is a good source of fiber as we make from fresh corn and here goes the simple recipe.

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American Butter Corn
Recipe Source: My Own
Cuisine: Global
Preparation time: 10 minutes
Cooking time: 10 minutes
Makes: 4-5 people

Ingredients:
3-4 fresh sweet corn
2 tbsp fresh parsley, chopped
freshly ground black pepper
1 tsp red chilli powder
1 tbsp butter
salt as per your taste
4 cups of water

Method:

• Bring 4 cups of water to boil, to this add salt. Break fresh corn into two or three pieces and boil the cobs for 10 mins.
• Peel corn from the cob.
  
• Take a saute pan, heat it on medium high, add butter to that. Now add corn, freshly ground black pepper, pinch of salt and chilli powder.
  
• Mix well so that excess water is evaporated, at the end mix in some chopped parsley or cilantro. You can play with the flavours here by adding different kinds of herbs and spices.

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Brussels Sprouts Stir fry

Admit it, when was the last time you ate Brussels sprouts? I was indulged in these beautiful cabbage buds (to me!) one year back when I saw at some one's blog and thought of giving it a try. Though I was skeptical initially, but started to cook with Brussels sprouts quiet often and now it has become one of our family favorites. JB loves having Brussels sprouts with chapatis, rotis or rice and dal.

Brussels sprouts can be cooked in many ways. Some like to eat it raw, some boil it, some roast it, some stir fry it while some bake it. There are many yummy recipes available in the food blogosphere! But only one basic formula: Treat this veggie as you do with cabbage and it will justify its presence in the dish you make with it.

Many people like to have it when the Brussels sprouts are well cooked. Check this article on San Francisco Chronicle I bet you will go back to this veggie again and again! I am making Brussels sprouts stir fry with the spice mix I blogged last week. Now sit back and enjoy the show....oops recipe!

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Brussels Sprouts Stir fry with peanut garlic spice mix

Recipe Source: My Own
Cuisine: Fusion Food
Preparation time: 10 minutes
Cooking time: 20-25 minutes

Ingredients:
12-15 Brussels sprouts
1 shallot(onion), diced thinly
2 tbsp roasted red pepper homemade or store bought
2 tbsp peanut garlic spice mix
salt as per taste
½ tsp red chilli powder/karam (optional)
for seasoning/temepering/tadka/poppu:
1 tsp cumin/jeera/jeelakara
1 tsp mustard seeds/rai/avaallu
2-3 dried red chillies, roughly torn into two pieces
3-4 curry leaves
2 tbsp olive oil

Method:

• Clean the brussels sprouts, remove any loose leaves and chop them into bite size.
• Heat oil in a large sauté pan, add all the ingredients under tempering list and fry for a minute. Turn heat to medium high, add diced shallots, hit some salt and this will sweat the shallots. Add roughly chopped roasted red pepper and diced brussels sprouts.
• Sauté on high for about 10 minutes, if required sprinkle some water and cook it till done.
• Lastly add the peanut garlic spice mix and cook for another two minute until it is mixed well.
• Serve with rotis or rice.

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Tri-colour Salad

I wish all my desi readers a very Happy Independence day!

"At the stroke of the midnight hour, when the world sleeps, India will awake to life and freedom. A moment comes, which comes but rarely in history, when we step out from the old to the new…India discovers herself again."
- Jawaharlal Nehru (on Indian Independence Day, 1947)

I have many cherished moments as a kid when we used to assemble in our school grounds and sing "Jana Gana Mana...." our National Anthem. We used to get lot of chocolates and sweets on this day at school. I remember my father brings home these small flags we can tuck on our uniforms. Coming home after the flag hoisting me, my brother and sister used to count the number of chocolates we received from our class teacher/leader. Though who had some influence , chipped in most. Ohh so wonderful time spent with my brother and sister and my classmates!

Happy Independence Day to one and all!

On this occasion I would like to tribute My Country, My Matrubhoomi (Motherland) this Tri-colour salad. The recipe is quite simple and I worked with colours primarily focusing on Saffron (Orange), White and Green. Sending this to Pooja for I-Day Event.

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Source: My Own
Cuisine: Global
Prep time: 5 mins
Serves: 2-4

Ingredients:
½ C fresh spinach, chopped
1 Carrot, peeled and grated
¼ c Feta cheese/goat cheese or Paneer
for vinaigrette dressing:
1 T fresh lemon juice
Salt as per taste
Freshly ground black pepper
1 T extra virgin olive oil
for garnishing:
Handful of toasted pine nuts (optional)
Method:

• Combine chopped spinach, grated carrot and feta cheese or if you are using paneer, then chop into small cubes. Toss them in a large salad bowl.
• In a separate small bowl whisk lemon juice with extra virgin olive oil, add salt and freshly ground black pepper.
• Pour freshly prepared vinaigrette into the salad and toss well.
• Before serving garnish with toasted pine nuts or any nuts of your choice.

Variation: You can use crumbled or cubed paneer instead of feta or goat cheese. And any vinaigrette of your choice nuts are optional.

Vande Mataram --

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Healthy Zucchini Soya Cakes

Healthy & Tasty Zucchini and Soya cakes

Summer is here and so are the garden fresh veggies and herbs sizzling around in everyone's backyard. Well I don't have a backyard!! but can always count on endless supplies of garden fresh beauties from our local farmer's market. I believe in buying the local produce, so that you can help reducing the growing fuel use. A little effort goes a long way to curb global warming. And to top it homemade breads, pies and ice creams are a bonus to get the taste of homemade goodies.

Last week I bought some Zucchini and thought of grilling them, but instead ended up making cakes with them. When Sia of Monsoon Spice announced about JFI-Soya started by Indira of Mahanandi. I thought of making some zucchini cakes with soya chunks and soya flour for this event. JB loves to have snacks in the evening after a tiring day at work., though only few times I surprise him with some Indian fritters, snacks and salads, sad huh!

This is a very simple recipes and you can play around the ingredients pretty smoothly. I adapted this recipe from FoodTv ~ Paula Dean show. I added soya flour instead of the traditional A-P Flour (maida). Play with your veggies and you will create a fabulous snack item. Grated carrots, squash (yellow & green), green onions etc can be added too. Eat it with your favorite sauce, yogurt dip, chutney or simply with ketchup!

Cuisine: American, International
Prep time: 10 mins
Bake time: 30 mins
Makes: 8-10 cakes
Serves: 2-3
Ingredients:
1 Zucchini, grated
½ C Soya chunks, dried ones
2 T Soya Flour
2 T bread crumbs, seasoned
1 T extra virgin olive oil
1 large egg, lightly beaten
1/4 t garam masala powder or any spice mix of your choice (optional)
1/4 t cayenne pepper/chilli powder
freshly grounded black pepper
salt to taste
Oil spray

Method:

• Grate the zucchini and drain the liquid by placing the shredded zucchini in a colander for 20 mins or place it in between two kitchen towels or papers and gently press. The extra liquid will be soaked up in the paper/towel.
• Pre heat oven to 350 F (177 C), arrange aluminum foil on a large baking sheet and oil spray it.
  
• Put the dried soya chunks in hot water, let it stand for 10 mins, squeeze the extra liquid out of it and shred them in a food processor. Shredded soya chunks it will look like ground kheema (goat/lamb meat).
  
• Place shredded zucchini in a large bowl, add shredded soya, soya flour, bread crumbs, extra virgin olive oil, salt and freshly ground black pepper. Mix well and add chili powder/cayenne pepper, garam masala or any spice mix of your choice or you can opt it out completely.
• Add lightly beaten egg and mix well shape the mixture into patty form. Place them on the baking sheet and spray once again over the patties.
• Bake them for 30 mins turning the sides once for even cooking on both sides.
• Serve hot with your favorite dip, chutney or sauce.

Variation:

• If you don't have oven no worries! you can shallow fry them with little oil in a large pan just like you'd fry some ragda patties :)
• You can add shredded carrots, cucumber, squash (yellow and green), green onions, shredded tofu/paneer (Indian cottage cheese) for variety of taste.

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Alasandalu kura ~ Black-eyed peas curry

Alasandalu kura ~ Black-eyed peas curry

Alasandalu ~ Black-eyed peas or cow peas in English, also known as Bobbarlu in Telugu, Karamani in Tamil, Lobia in Hindi, Chavli in Marathi and Alasande in Kannada. Cow peas are a good source of Calcium, Folate and Vitamin A apart from protein and fiber, hence it is very useful to kids and, pregnant women also.


Preparation, uses, and tips: Before cooking dried peas, soak them for four hours, then pressure cook for ten minutes, or simmer on the stove for one hour or till tender. 1 cup dried black-eyed peas yields approximately 2 1/2 cups of cooked peas. Cooked black-eyed peas can be puréed into a delicious spread for sandwiches or crackers. There are varieties of dishes in India, made by using black-eyed peas as main ingredient. One such simple recipe is the curry which goes well with any bread, rice and nans, phulkas, rotis/indian flat bread. For more on the nutritional value of black-eyed peas click here

Alasandalu Kura

Source: Myself
Cuisine: South Indian, Andhra
Prep time: 7 mins
Cooking time: 20 mins
Soaking time: 4 hrs or overnight
Makes: 4-5 people
Ingredients:
1 C alasandalu/black-eyed peas,raw
2 C water for boiling the peas
1 medium onion white or red, finely chopped
1 large tomato, finely chopped
2 green chillies, halve them n chop finely
3-4 cloves of garlic, finely chopped
1 T tamarind pulp/chintapandu pulupu
6-7 curry leaves
1 T fresh cilantro, chopped
1 T cayenne pepper, chilli powder (adjust accordingly)
a pinch of turmeric powder
1 t each of cumin/jeera and mustard/rai seeds
1T any cooking oil
salt as per taste
1/2 C water

Method:

• Soak alasandalu/black-eyed peas overnight or minimum for four hours. Wash them thoroughly and pressure cook them with two cups of water and a pinch of salt. Drain and keep aside.
• In a large pot or kadai, heat oil and add the seasoning: cumin and mustard seeds. Let it fry for a min and then add curry leaves and chopped garlic. Fry till the aroma of garlic fills the room.
• Add onions and salt to sweat them. Fry till the onions are translucent or turn pink for about 3 mins then add chopped tomatoes, green chillies and let them cook for 6-7 mins or till the tomatoes turn mushy mushy and starts to leave the oil. Lastly add the cooked black eyes peas/ alasandalu and stir well till as the ingredients are mixed well.
  
• Add turmeric and chilli powder and tamarind pulp/chintapandu pulupu to it. Check for salt, add half cup water and let it simmer on low flame till all flavors blend well.
  
• Garnish with cilantro and serve with rice or rotis/indian flat bread or any bread. We had ours with Jonna rotti~ Bhakri

I am sending this to Cooking 4 all seasons for Curry Mela hosted by Srivalli. Hope this qualifies!

Other peas/beans curries from my kitchen:

Chole
Avarekaalu Usli

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Red Lentil Sprouts Salad with Spicy Vinaigrette

Red Lentils ~ Masoor Dal (Hindi) is much popular in Northern India than in the southern parts is not much used in everyday cooking. They are sometimes combined with toor dal (yellow dal) in cooking to avoid the muddy taste in the red lentil. A variety of lentils exist with colors that range from yellow to red-orange to green, brown and black. Red, white and yellow lentils are decorticated, i.e. they have their skins removed.

A large percentage of Indians are vegetarian and lentils have long been part of the indigenous diet as a common source of protein. Usually, lentils are boiled to a stew-like consistency with vegetables and then seasoned with a mixture of spices to make many side dishes such as sambhar, rasam and dal, which are usually served over rice and sometimes roti/flat bread. I am using red lentil sprouts in my salad to add more nutritional benefits to it. A half cup of raw lentils yields about 2 cups of lentil sprouts and double the nutritional value too.

sprouted red lentils~masoor dal

Nutritional value and benefits of lentil sprouts: Lentils are a legume, and as such are high in protein and can be hard for some people to digest. The sprouting process should make digestion easier, but they may cause a lot of gas in certain people, who should probably avoid them.

The process of photosynthesis and germination changes the chemical composition of the lentil, increasing the amounts of the following substances: Vitamin A, C, E, Thiamin, Niacin, Carotene, Iron, Phosphorous, Potassium, most B vitamins. Sprouts are rich in digestible energy, bioavailable vitamins, minerals, amino acids, proteins, beneficial enzymes and phytochemicals.

Exact information on the chemical changes in sprouted lentils is hard to find, but most sources agree that almost every substance naturally present in the lentil increases during germination, and that existing substances, such as starch and protein, are broken down and effectively predigested by the activated enzymes, making them easier to assimilate. If you want to learn more about Lentils and their benefits click here here and here.
Source: Wikipedia

More on how to sprout lentils read Nupur's~A Primer on Sprouting Lentils or else check this video on Sprouting Beans ~ SBT team's blog.


Red Lentil Sprouts Salad with Spicy Vinaigrette



Source: My Own
Cuisine: Indian
Prep time: 10 mins
Serves: 4 people
Ingredients:
1C sprouted red lentils/masoor dal
1 carrot, peeled and slices
1 plum tomato, cubes
1C/bunch of Watercress (avoid the hard stems)
handful of dried cranberries/cherries
2T toasted pine nuts
for spicy vinaigrette:
3T extra virgin olive oil
1T distilled vinegar or 1/2 lemon juice
1 clove of garlic, grated
1 shallot, finely chopped
1T fresh parsley, finely chopped
pinch of red pepper flakes
Salt and freshly ground black pepper
Method:

1. Wash and rinse watercress and dry it in a salad spinner or over the kitchen towel and place it in a large bowl. Add carrot, tomato, sprouted red lentils, cranberries and toss well.
   
2. In a small mixing bowl add all the ingredients of vinaigrette and mix thoroughly as the oil emulsifies with the acid.
   
3. Pour the prepared vinaigrette over the salad and toss well. Top it with toasted pine nuts or any nuts of your choice.
   

Sending this entry to My Legume Love Affair event hosted by Susan of Well-Seasoned Cook.

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Brunch-O-melette

Brunch-O-melette

Omelette is such a comfort food, quick to make and easy to fix on lazy, starving times of day or night and most popular among bachelors/college students. Eggs are really very easy to handle specially while making omelettes, scrambled eggs, anda bhurji, half-fry, double-fry etc etc... I remember during my MBA-hostel days in Pune, we used to buy dozens of eggs and finish within a day or two consuming all at the "Anda-Party". The most wonderful thing about making omelette is you can make it plain simple or make it extravaganza by stirring any veggies, herbs, cheese and Viola! its ready within minutes.

I learned from Racheal Ray's 30 minute meals that we can do frittata by adding all our favorite veggies and cheese. Though frittata is double sided-baked omelette under the broiler. I drafted some of the ingredients from that and cooked it in a medium pan/tava. Naming my version as 'Brunch-O-melette' as this is very filling.

Brunch-O-melette

Source : My own
Cuisine: International Fusion
Prep time: 10 mins
Cooking time: 10 mins
Serves: 2 people
Ingredients:
4 Organic large eggs
2 shallots, finely chopped
2 tbsps roasted red bell pepper, finely chopped
4-5 leaves of fresh basil, chopped
2 tsp of flat leaf parsley, chopped
2 tbsp of cooked chicken, cubed (optional)
3 tbsp of half-half or whole milk
1 tsp red chilli powder/cayenne pepper
1 tbsp of grated Parmesan/sharp chedder cheese
crumbled goat cheese/feta cheese (optional for garnish)
freshly ground black pepper
salt as per taste
2 tsp oil/spray
2 whole wheat sandwich buns
Method:

1. Chop all the veggies and keep aside. We will be working in batch, 2 eggs per person
2. First mix salt, red chilli powder/cayenne pepper/black pepper and half-half. To this add two eggs and whisk it till the yolks are blended thoroughly.
3. Add the shallots, red bell pepper, basil, parsley, parmesan cheese, chicken pieces, and mix well.
4. Spray the pan/tava with oil and pour the entire content, cook on each side for 4 mins and your Bunch-O-melette is ready.
5. Serve it with your favorite bread and garnish it with parsley and feta cheese.
6. We had our Brunch-O-melette with a glass of 100% carrot juice.
   

My Kitchen Finds: Bolthouse Farms 100% Carrot Juice

Botlhouse Farms refreshing 100% carrot juice

Sending this to WBB#16-Weekend breakfast blogging event: Omelette
hosted by Kanchana of Married to a Desi,
created by Nandita of Saffron Trial.

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