05 January 2020

INDIAN MEAL PLAN (Bajra roti, Green Moong tadka, Cauliflower pigeon peas sti fry, Salad)

A well portion controlled meal would consists of all the nutrition value required. Sharing one such meal plan recipes here, roti can always be replace with brown rice / red rice varieties.

Green moong dal tadka
Cauliflower pegion peas stir fry
Salad
Masala bajra roti



1.Green Moong Dal Tadka Recipe:
1 cup - Pressure cooked green moong dal
2 medium - Tomatoes
1/2 tsp - Ginger
2 - green chillies

grind above 3 ingredients to smooth paste with little water.

1 tsp - Ghee
1/2 tsp - Mustard seeds
1/2 tsp - Jeera
1/2 tsp - Red chilli powder
Salt

Heat ghee add mustard, jeera, splutter it. Add red chilli powder saute it, add the puree, salt and cook until raw smell leaves.

Add cooked moong dal, required water, cook in low heat until it thickens and switch off the heat.


2.Cauliflower pigeon peas stir fry Recipe:
1/2 tsp - Mustard
1/2 tsp - Jeera
1 tsp - Coconut oil
2 cups - Par boiled Cauliflower florets
1 cup - Par boiled fresh pigeon peas
1 - Onion, sliced
1 - Green chilli, slit
1/2 tsp - Ginger, grated
1/2 tsp - Turmeric powder
1/2 tsp - Red chilli powder
1 tsp - Salt

Heat oil in pan, splutter mustard, jeera add onions, green chillies, ginger and saute well.

Add spice powders, salt, cauliflower, pigeon peas cover and cook in low heat until well roasted approx 5 - 7 minutes.

Sprinkled fresh coriander and remove from heat.

3.Salad Recipe:
Sliced capsicum, tomatoes, cucumber, few onion slices mixed with with roasted jeera powder, black salt and a small pinch of red chilli powder. Lime squeezed and fresh coriander added to it.

4.Masala Bajra Roti Recipe:
1 cup - Bajra Flour / pearl millet
1/4 tsp - Red chilli powder
1/4 tsp - Roasted Jeera powder
1/4 tsp - Coriander powder
1/4 tsp - Turmeric powder
1 tsp - Kasuri Methi / Dried Fenugreek Leaves
Ghee / oil
Salt

Mix the flours, spices, salt in a bowl, add warm water little by little and knead to smooth dough and portion it.

Spread ghee / oil on a foil paper / parchment paper, take a portion of dough and pat it until desired thickness, this dough has to be little warm.

Heat a tawa, flip the patted roti carefully, so that it doesnt break on to the hot tawa and cook on both the sides with ghee / oil.

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