Meal Option 1 – Lunch Platter

Menu – Besan Bhindi Sabzi, Carrot & Cucumber Pachadi & Oats, Jowar, Wheat Flour Bhakri

Recipe for Besan Bhindi Sabzi

(Serves 2 – 3 persons)

Ingredients-

  1. Lady Finger / Okra / Bhindi – 200 gms
  2. Mustard seeds / Rai – ½ tsp
  3. Jeera / Cumin seeds – 1 tsp
  4. Besan / Chickpea flour – 1.5 tblsp
  5. Garam Masala Powder – 1 tsp
  6. Red Chilly powder – ½ tsp
  7. Turmeric powder / Haldi – ½ tsp
  8. Oil – 1 to 1.5 tblsp
  9. Salt as per taste
  10. Chopped coriander leaves (optional)

Method –

  1. Chop the Bhindi or Lady finger & keep aside. Don’t cut very small pieces. Ensure slightly big chunks so that the masala coats the bhindi well.
  2. For the Besan mixture – In a bowl, add the chickpea flour, garam masala powder, red chilly powder & mix well. Keep aside.
  3. In a kadhai, add mustard seeds, let it splutter, add jeera / cumin seeds & then add the turmeric powder.
  4. Now add the chopped bhindi, sprinkle salt & give it a good stir. Keep the flame on low & don’t cover the bhindi with a lid as it should be non-sticky in texture.
  5. Keep stirring the sabzi in between to ensure it doesn’t burn or stick at the bottom. A non-stick kadhai would be a good option.
  6. Once the bhindi is cooked (don’t overcook bhindi, let it remain crunchy), add the prepared besan mixture over the sabzi. Give it a good stir & let the masalas blend. Continue cooking on low flame for another 5-7 mins.
  7. Switch off the gas, add chopped coriander leaves (optional) or just serve hot with some bhakri or whole wheat rotis.

Recipe for Carrot & Cucumber Pachadi aka Raita (South Style)

Serves – 2 portions

Ingredients –

  1. Carrot – 1 medium finely grated
  2. Cucumber – 1 medium finely grated
  3. Fresh Coconut – 1 tblsp (grated)
  4. Curd – 1 cup (thick)
  5. Green chilly – 1 nos finely chopped (optional)
  6. Salt as per taste

For the tempering –

  1. Mustard seeds – ½ tsp
  2. Curry leaves – one sprig
  3. Oil – 1 tsp

Method –

  1. In a bowl, add the finely grated carrots & cucumber along with chillies, coconut & curd. Add salt & mix well.
  2. Prepare the tempering & pour over this mixture.
  3. Give it a good mix & serve immediately.

Notes –

  • Incase you are making this for guests, add everything except the curds, salt & tempering. Do that once your guests arrive to experience the lovely aroma & freshness of the pachadi.
  • Also adding salt at the last minute refrains the raita from getting soggy or watery.

Recipe for Oats, Wheat & Jowar Bhakris

Makes 4 small bhakris or rotis, Serves 2 persons

Ingredients –

  1. Oats (ground into powder) – 50%
  2. Jowar – 20%
  3. Wheat Flour – 30%
  4. Salt – one pinch (optional)
  5. Lukewarm water to knead as required

Method –

  1. Add all ingredients, take required quantity of lukewarm water & knead into a soft dough. Keep aside for 10 mins & then make rotis.

Notes –

  1. I use this method of (70:30) to make all my bhakris for lunch.
  2. U can substitute jowar with ragi or nachni, Bajra during winters or Makai (corn). The idea is to increase the fibre content & ensure your stomach remains full even though portions are less.
  3. Use ¼ tsp ghee over each bhakri to increase digestion, ensure hormonal balance, keep skin clear & increase metabolism which effectively enables us to lose weight.

 

Vidya Narayan

 

 

 

 

 

 

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