Rajma

Rajma :

Rajma can be placed among the world’s healthiest and tastiest foods. They contain good quality carbohydrates, lean protein and are low in fat too. The two amino acids which regulate insulin levels — arginine and leucine are present abundantly in red kidney beans. Rajma is a tremendous source of soluble fibre which helps lower cholesterol levels. It is also a very good source of potassium and magnesium along with soluble fibre and protein which helps maintain blood pressure within normal range and protects the over-all heart health. It is full of antioxidants too. These antioxidants boost our immune system and protect it from the harmful effects of free radicals.

Ingredients:

White Rajma – 250 gms

Onion - 1 medium

Tomatoes- 3 medium

Grated Ginger-1tsp

Ghee- 1TBS

Chilly powder – ¾ tsp

Garam Masala – ½ tsp

Salt to taste

Juice of ½ lime

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Serves: 3

Method: Wash the kidney beans. Soak overnight. Add salt and pressure cook (water level to be around 1 inch above the level of kidney beans)  for around 25 minutes on medium to slow flame. Heat ghee in a wok. Add finely chopped onions. Saute till it turns translucent. Add grated ginger. Mix. Add tomato puree. Saute till water dries. Add chilly powder and garam masala. Mix well. Add boiled rajma to it. Simmer for 5-7 minutes on slow flame. Add juice of ½ lemon. Mix and remove from flame. Garnish with fresh coriander leaves. Tastes best with plain rice or parathans.  

Bhindi

Bhindi :

Okra, Bhindi or Lady’s finger is among the very low calorie vegetables. But, it is rich in dietary fibres. It contains healthy amounts of Vitamin A, C and K apart from important minerals like iron and calcium. It is also a good source of Vitamin B9 or Folic Acid. It is one of the vegetables with highest amount of antioxidants such as beta-carotene, xanthin and lutein. It thus helps control diabetes, lose weight, improve immunity and mental function.

Ingredients:

Bhindi - 1/2 kg

Onion - 1 medium

Oil- 3TBS

Jeera – 1 tsp

Hing – ¼ tsp

Chilly powder – ¾ tsp

Garam Masala – ½ tsp

Dhania Powder – 1tsp

Turmeric powder – ½ tsp

Salt to taste

Juice of ½ lime

Preparation Time: 30 minute

Cooking Time: 30 minutes

Serves: 4

Method: Wash and pat dry the bhindis. Cut into pieces (around ½ inch). Put aside. Heat oil in a wok. Add hing and jeera. When it splutters add bhindi pieces. Saute on high for around 8-10 minutes. Then fry on medium to slow flame till it fries golden brown.  Add coarsely chopped onion. Saute till onions also turn golden. Add salt, turmeric powder, dhania powder, chilly powder and garam masala powder. Mix well and sauté till spices are done well. Add lemon juice and mix well. Serve hot with fresh rotis or Parathans. 

Pumpkin

Pumpkin

Pumpkin is one of the very low calorie vegetables. However, it is rich in dietary fiber, anti-oxidants, minerals and vitamins. It carries vitamin A, and antioxidants such as lutein, xanthin, and carotenes in abundance. It is beneficial in controlling cholesterol, reducing weight, protects against oral and lung cancer and also prevents age related macular disease in elderly.

Pumpkin Curry (Dry) :

Ingredients:

Red Pumpkin- 1/2 kg

Onion- 1 medium

Grated Ginger - 1tsp

Ghee- 1 TBS

Jeera – 1 tsp

Methi seeds – ¾ tsp

Chilly powder – ¾ tsp

Garam Masala – ½ tsp

Turmeric powder – ½ tsp

Salt to taste

Preparation Time: 15 minute

Cooking Time: 45 minutes

Serves: 4

Method: Wash and peel the skin of the pumpkin. Cut it into thin cubes. Put aside. Heat ghee in a wok. Add jeera and  methi seeds. When they splutter add coarsely chopped onion. Saute till translucent. Add pumpkin cubes. Saute on high till the water dries. Then saute on medium to slow flame till it turns golden brown.  Add salt, turmeric powder and grated ginger. Mix, cover and let it cook on slow till done – around 15 minutes. Add chilly powder and garam masala powder. Mix & mash well. Garnish with chopped coriander and serve hot with fresh rotis or puri.

Pumpkin Curry (Gravy) :

Ingredients:

Red Pumpkin - 1/2 kg

Onion - 1 medium

Tomato – 2 medium

Grated Ginger -1tsp

Chopped Garlic- ½ tsp

Ghee- 1 TBS

Jeera – 1 tsp

Methi seeds – ¾ tsp

Chilly powder – ¾ tsp

Garam Masala – ½ tsp

Turmeric powder – ½ tsp

Salt to taste

Preparation Time: 15 minute

Cooking Time: 20 minutes

Serves: 6

Method: Wash and peel the skin of the pumpkin. Cut it into thin cubes. Put aside. Heat ghee in a pressure cooker. Add jeera and  methi seeds. When they splutter add finely chopped garlic and grated ginger. Mix. Add coarsely chopped onion. Saute till translucent. Add finely chopped tomatoes. Saute till tomatoes get tender. Add the dry ingredients. Mix. Add pumpkin cubes. Saute on high for 5 minutes. Add ½ glass water. Mix. Pressure cook on medium to slow heat for 10 minutes. Garnish with chopped coriander and serve hot with fresh rotis or puri.