CURRY WATCHERS - MAKE IT HEALTHY 2021

Bhuvana Chandrasekar - United Kingdom

Entry No: 

148

Lemon rice made with Quinoa and Broken Wheat

1. Mix the grains ( Quinoa and Broken Wheat) together and measure in a cup
2. Wash the grains and drain the water
3. In a pan add grains, water in a 1: 2 ratio ( grain : water) and salt
4. Bring the pan to boil and cook the grains covered for 20/25 minutes
5. Let the cooked grains to cool
7.Cut the green chilli into small size
8. Heat oil in a pan
9. Add the peanuts and roast it
10. Add mustard seeds ,urid dhal and channa dhal
11. Once the mustard seeds starts splutter add asafoetida, curry leaves red chilli, turmeric powder and fry for 30 seconds
12. Add chopped ginger and green chilli , fry for 30 seconds
13. Add boiled sprouted moong dhal and saute for 1 minute and turn off the heat
14. Add the garnish ,lemon juice to the cooked grains and mix well
15. Adjust the salt and lemon juice according to the taste and serve

Ingredients

Ingredients for 1 serving

Quinoa 50 gms
Broken wheat 50 gms
Boiled sprouted moong dhal 100 gms
Medium sized lemon 1
Green chilli 1
Dried red chilli 1
Ginger 1 inch size (chopped finely)
Raw peanuts 30 gms
Salt to taste
Sesame oil 2tbsp
Mustard seeds 1/4 tsp
Urid dhal 1/2 tsp
Channa dhal 1 tsp
Asafoetida 1/2 tsp
Turmeric powder 1/4 tsp
Curry leaves 8

Golu Photo 3
Golu Photo 3
Golu Photo 3

Entry No: 

146

Veg Platter ( Brussel sprouts 65, broccoli 65, grilled toffu and sweet potato cutlet)

A. Grilled Tofu

1. Cut the Tofu into medium sized cubes
2. Marinate Tofu with all the ingredients listed in the A and Keep it in the fridge leave for minimum 1 hour
3 Tofu could be cooked in two different way
a.1. Heat the pan with 2 tbsp of oil
a.2 Place the marinated tofu in the pan and cook each side until it turns soft and slightly brown in a medium flame.
b.1 Preheat the oven at 160' C
b.2. Place the marinated tofu in a foil baking tray, spray little oil on it and cook for 15 to 20 minutes turning once

2. Sweet potato cutlet

1. Mash sweet potato with fork in a bowl
2. Crush peanuts into small pieces
3. Mix well all the ingredients given in the list B with sweet potato except corn flour and bread crumps
4. Make the above mix into small round shaped cutlets
5. Make thin batter with cornflour and water
6. Spread the bread crumps in a plate
7. Dip the cutlets in cornflour batter one by one and roll it in the bread crumps
8. Heat the oil in the pan and shallow fry the cutlets

3. Broccoli and Brussel sprouts 65

1. Cut the Broccoli into small florets
2. Marinate the broccoli and brussel sprouts with all the ingredients given in the list C except the flours and keep it for 30 minutes
3. Mix all the flours and add it to the marinated vegetables
4. Sprinkle little water to adjust the consistency ( Don't add water if you are planning to cook it in a oven) and leave it for 15 minutes
5. Heat oil in a pan and deep fry the vegetables until golden brown. Alternatively, preheat the oven at 170'C. Place the vegetables in a greased baking tray and spay oil on it. Cook the vegetables 20 to 25 minutes until it turns golden brown.


In a large serving tray arrange both the veg 65's , cutlets and tofu with Zucchini
and sliced onions and enjoy your platter





Ingredients

A. For grilled Tofu

Tofu 250 gms
Chilli powder 2 tsp
Cumin powder 1/2 t sp
Pepper powder 1/2 tsp
Garam masala 1/4 tsp
Turmeric powder 1/4 tsp
Dhaniya powder 1 tsp
Ginger garlic paste 1 tsp
Salt to taste
Curd 1 1/2 tbsp
Lemon Juice 1tsp
oil 1 tbsp


B. For sweet potato cutlet

Sweet potato boiled 300 gms
Finely chopped Brussel sprouts 25 gms
Finely chopped Broccoli 25 gms
Finely chopped spring onions 25 gms
Roasted peanuts 50 gms
Cumin powder 1/2 tsp
Chilli powder 3/4 tsp
Finely chopped coriander leaves 1 tbsp
Salt to taste
Corn flour 2 tbsp
Bread crumps 100gms

C. For Broccoli and Brussel sprouts 65

Brussel halved sprouts 150 gms
Broccoli 150gms
Chilli powder 3 tsp
Cumin powder 1tsp
Pepper powder 1 tsp
Turmeric powder 1/2 tsp
Garam masala powder 1/2 tsp
Curd 2 tbsp
Lemon juice 2 tsp
Ginger garlic paste 1 tsp
Salt to taste
Corn flour 4 tbsp
Gram flour 3 tbsp
Rice flour 3 tbsp


4. For Decoration

Lengthwise thinly sliced Zuccini 2 pieces
Thinly sliced onions

Golu Photo 3
Golu Photo 3
Golu Photo 3

Entry No: 

93

Malai Kofta made with Tofu and Sprouted Moong Dhal

Kofta
1. Grind moong dhal , cumin seeds and green chilli (coarsest) in a mixie or food processor
2. Mash sweet potato with fork
3. Mix all the other ingredients given in the list for kofta with grounded dhal and sweet potato except oil and corn flour and make a medium sized balls.
4. Roll the kofta balls in a cornflour
Heat oil in a pan and deep fry the koftas until golden brown.

Gravy

1. Heat oil in a pan
2. Add onions and sweat until soft and translucent
3. Add tomatoes and sauté until cooked
4. Add green chilli, ginger and garlic paste, turmeric powder, chilli powder, dhaniya powder, cashew nuts and sauté until raw smell goes off and turn off the heat
5. Let the masala to cool
6. Grind the masala to a smooth paste
6.Heat butter in a pan
7. Add the ground masala paste and sauté for 2 minutes
8. Add water to adjust required consistency and let it to boil for 5 minutes
9. Add cumin powder, garam masala and fresh cream and allow to boil for 2 minutes and turn off the heat.
10. Add coriander leaves

Serving

Transfer the warm/ hot gravy in the serving dish and arrange the koftas in the gravy and garnish with corriander leaves and cream.

Kofta balls can also be served as a tasty snack on its own.



Ingredients

1. For Kofta
Tofu 150 grams (crumbled)
Sprouted moong dhal 150 gms
Boiled sweet potato 150 gms
Medium size carrot 1 ( grated)
Finely chopped onion 50 gms
Roughly chopped almonds 30 gms
Green chilli 2
Ginger, garlic paste 1/2 tsp
Chilli powder 1/2 tsp
Cumin seeds 1/2 tsp
Chopped coriander leaves 1 tbsp
Salt
Cornflour 2 tbsp
Oil for frying

2. For Gravy
Chopped onion 300 gms
Chopped tomatoes 250 gms
Green chilli 2
Ginger& garlic paste 1 1/2 tsp
Cashew 25 gms
Turmeric powder 1/4 tsp
Chilli powder. 2 tsp
Dhaniya powder 1 1/2 tsp
Cumin powder 1 tsp
Garam masala 3/4 tsp
Finely chopped coriander leaves 1tbsp
Fresh cream 100ml
Butter 25 gms
Oil 3 tbsp


Golu Photo 3
Golu Photo 3
Golu Photo 3