Kesari Narangi Pulao Cooking Recipe

Kesari Narangi Pulao Cooking Recipe

Kesari Narangi Pulao (Orange and Saffron Pilaf) Cooking Recipe

This subtly flavoured rice is a great one for parties, adding that degree of decadence with the saffron.

Ingredients

  • 285g brown basmati rice
  • 8 medium oranges
  • a few saffron strands
  • 1 tablespoon skimmed milk
  • 5cm stick cinnamon
  • 2 cloves
  • 2 green cardamom pods
  • ½ teaspoon sea salt
  • 7-8 black peppercorns, coarsely crushed

Kesari Narangi Pulao Cooking Recipe

Cooking Method

  1. Soak the brown rice in 500ml water for 2 hours. Drain and set aside.
  2. Thinly pare the rind from two of the oranges and cut it into thin strips. Boil the orange rind strips in water for 1 minute, drain and set aside.
  3. Cut all the oranges in half. Extract the juice from all the oranges and reservce eight of the empty halves for serving.
  4. Dissolve the saffron in the milk.
  5. Heat a non-stick pan. Add the cinnamon, cloves and green cardamoms and fry for 1 minute. Add the drained rice and saute for 1 minute.
  6. Add the orange juice and 400ml water to the rice. Add the sea salt, crushed black peppercorns and orange rind and stir once.
  7. Add the dissolved saffron and stir once. Cover tightly and cook on a medium heat until done: about 35-40 minutes. Serve the rice in the reserved orange halves.

1177 kj; 280 kcals; 6g protein; 2g fat; 0.4g sat fat; 63g carbohydrates; 10.1 g sugar; 2.3g fibre; 378mg sodium

Cauliflower and Lemon Rice Cooking Recipe

Cauliflower and Lemon Rice Cooking Recipe

Cauliflower and Lemon Rice Cooking Recipe

I have gone a couple of steps beyond the traditional lemon rice (of South India) by adding cauliflower and a rich masala. Enjoy with dal for a fragrant meal.

Ingredients

  • 190g brown basmati rice
  • ½ teaspoon salt
  • pinch of sugar
  • 2 tablespoons lemon juice
  • 4 green chillies, roughly chopped
  • 3 dried red chillies, stemmed and broken
  • 2 tablespoons coriander seeds
  • 5-6 unsalted cashew nuts, roughly chopped
  • ¼ teaspoon ground turmeric
  • 1 teaspoon olive oil
  • ¼ teaspoon black mustard seeds
  • ½ teaspoon split black gram (dhuli urad dal)
  • 1/8 teaspoon fenugreek seeds (methi dana)
  • pinch of asafoetida
  • 7-8 curry leaves
  • 500g cauliflower, broken into florets and blanched

Cauliflower and Lemon Rice Cooking Recipe

Cooking Method

  1. Soak the rice in 400ml water for 2 hours. Drain the rice, then boil in 1 litre water until just cooked (see the packet instructions), ensuring that each grain is separate. Drain and set aside.
  2. Mix the salt and sugar with the lemon juice. Set aside.
  3. Grind the green and red chillies, coriander seeds, cashew nuts and turmeric to a fine paste, adding water as required.
  4. Heat the oil in a non-stick kadai. Add the mustard seeds, urad dal and fenugreek seeds and saute until the dal turns light brown. Stir in the asafoetida and curry leaves and saute for 30 seconds.
  5. Add the masala paste and cauliflower and mix well. Add the rice and lemon juice mixture and mix lightly. Cover and cook until everything is heated through.

1020 kj; 243 kcals; 10g protein; 5g fat; 0.5g sat fat; 42g carbohydrates; 3.7g sugar; 3.8g fibre; 346mg sodium

Jawari Bhakri & Hara Masala Pulao Cooking Recipe

Jawari Bhakri & Hara Masala Pulao Cooking Recipe

Jawari Bhakri & Hara Masala Pulao Cooking Recipe

Jawari Bhakri (Sorghum Flatbread) Cooking Recipe

There are few breads as simple as this! Cereals such as jawar (sorghum) are high in protein. They are also low in fat and high in fibre. I love eating this bread while it is still hot, all puffed up straight from the tawa.

Ingredients

  • 220g sorghum (jawari) flour

Jawari Bhakri & Hara Masala Pulao Cooking Recipe 1

Cooking Method

  1. Put the jawari flour in a bowl. Add enough water to make a soft dough. Knead until the dough is smooth.
  2. Divide the dough into eight equal portions and form each one into a ball.
  3. Heat a tawa to medium hot. Meanwhile, take one of the eight dough balls and roll it into a thin round shape.
  4. Place the flatbread on the tawa and cook until the underside is light brown. Sprinkle on a little water and then turn the bhakri over to cook the other side.
  5. Remove the bhakri and keep warm. Repeat the procedure with the remaining dough.

385 kj; 92 kcals; 3g protein; 1 g fat; 0.1g sat fat; 19g carbohydrates; 0.2g sugar; 0.6g fibre; 1mg sodium

Hara Masala Pulao (Green Pilaf) Cooking Recipe

This is a delicious rice, with a bit of added flavour to serve with your favourite curry.

Ingredients

  • 285g brown basmati rice
  • 2.5g stick cinnamon
  • 4 cloves
  • 3 green cardamom pods
  • 1 medium-size onion, thinly sliced
  • ½ teaspoon salt
  • 800ml vegetable stock

For the paste:

  • 90g fresh coriander leaves, chopped
  • 8 garlic cloves, chopped
  • 5cm piece root ginger, chopped
  • 2 green chillies, chopped

Jawari Bhakri & Hara Masala Pulao Cooking Recipe 1

Cooking Method

  1. Soak the brown rice in 500ml water for 2 hours. Drain and set aside.
  2. Make the paste by grinding all the paste ingredients together. Set aside.
  3. Heat a non-stick pan. Add the cinnamon, cloves and green cardamoms and, as they begin to change, colour add the onion. Cook until light brown, stirring continuously.
  4. Add the drained rice and continue to saute for 5 minutes.
  5. Add the prepared paste and salt. Stir-fry for 3-4 minutes.
  6. Add the vegetable stock and bring to the boil. Cook, covered, on a low heat until the rice is done. It can take 35-40 minutes.

1141 kj; 272 kcals; 7g protein; 2g fat; 0.5g sat fat; 59g carbohydrates; 3.5g sugar; 3.7g fibre; 482mg sodium

Ragi Dosa Cooking Recipe

Ragi Dosa (Millet Pancakes) Cooking Recipe

This dosa, with its mix of flours, is healthier than ordinary dosas, which are made predominantly of rice. The most unusual ingredient is the ragi (millet), also known as nachni, which provides protein and calcium,- it is so easy to digest that it is recommended in India for infants. I have added a few spices so you can eat this dosa on its own. Serve with a chutney of your choice for breakfast or a substantial snack.

Ingredients

  • 300g millet (ragi/nachni) flour
  • 70g rice flour
  • 55g split black gram (dhuli urad dal) flour
  • 2 dried red chillies
  • ½ teaspoon coriander seeds
  • ½ teaspoon fenugreek seeds (methi dana)
  • 310g natural low-fat yogurt
  • ½ teaspoon salt
  • spray olive oil for greasing

Ragi Dosa Cooking Recipe

Cooking Method

  1. Mix the three flours together in a bowl. Grind the chillies, coriander and fenugreek seeds to a paste. Mix the yogurt with 250ml water.
  2. Combine the spice paste and flour mixture. Add the salt, followed by the yogurt-water mixture. Mix to a batter of pouring consistency. Let it rest for 3-4 hours.
  3. When you are ready to make the dosas, heat a non-stick dosa tawa and spray oil to grease it lightly. Sprinkle On some water and then wipe the tawa clean with a muslin cloth. This is to prepare the tawa as well as grease it lightly.
  4. Give the batter a stir, and pour a ladleful on to the tawa, making sure that it spreads in a thin, even layer. Cook until crisp and light brown. Make the rest of the pancakes in the same way.

544 kj; 129 kcals; 5g protein; 1g fat; 0.3g sat fat; 26g carbohydrates; 2.2g sugar; 1.4g fibre; 104mg sodium

Methi Thalipeeth Cooking Recipe

Methi Thalipeeth Cooking Recipe

Methi Thalipeeth (Fenugreek Flatbread) Cooking Recipe

The inclusion of bhajnee flour, which is a mixture of cereals and seeds helps to add fibre and lower the GI of this bread. The art of making flatbreads takes a little practice, but why not start now? Serve with a low-fat yogurt. Methi thalipeeth are quite high in calories, so be aware of what else you are eating.

Ingredients

  • 390g bhajnee flour
  • 150g fenugreek leaves (methi), chopped
  • ½ teaspoon ground turmeric
  • 1 medium-size onion, chopped
  • 1 teaspoon salt
  • 2 teaspoons olive oil, plus extra for greasing
  • 2 tablespoons low-fat natural yogurt

Methi Thalipeeth Cooking Recipe

Cooking Method

  1. In a large bowl, mix the bhajnee flour with the fenugreek leaves, turmeric, onion, salt, olive oil and yogurt. Add water a little at a time and mix to form a soft dough.
  2. Divide the dough into eight equal portions. On a moist banana leaf or a thick polythene sheet, flatten each portion into a disc approximately 5mm thick and 10-12cm in diameter. Make a hole in the centre of each one.
  3. Heat a non-stick tawa and grease it lightly. Transfer a thalipeeth carefully on to the tawa, and cook on a low heat for 1 minute. Turn and cook on the other side for another minute, or until crisp and golden brown. Cook the remaining flatbreads in the same way.

Chef’s tip: to make bhajnee flour, dry roast separately 110g whole-wheat grains, 115g rice, 250g sorghum grains (jawar), 225g millet grains (bajraj, 35g black chickpeas (kala chana), 75g split black gram (urad dal), skinned and 25g coriander seeds. Leave to cool, then mix and grind to a fine powder. This will yield 550g flour. It can be stored for up to 1 month.

807 kj; 191 kcals; 8g protein; 3g fat; 0.4g sat fat; 36g carbohydrates; 2.8g sugar; 1.7g fibre; 283mg sodium

Masala Missi Roti Cooking Recipe

Masala Missi Roti Cooking Recipe

Masala Missi Roti (Spicy Flaky Flatbread) Cooking Recipe

This crisp and mildly spiced flatbread is perfect for spooning up dal or gravy. We can’t do without the oil here as it gives the flaky texture that is characteristic of missi roti.

Ingredients

  • 180g gram flour (besan)
  • 105g whole-wheat flour (atta)
  • 60g fresh coriander leaves, chopped
  • 4 green chillies, chopped
  • 1 medium-size onion, chopped
  • 1 teaspoon ground turmeric
  • ½ teaspoon salt
  • 1 teaspoon chaat masala
  • 1 tablespoon pomegranate seeds (anardana)
  • 1 tablespoon olive oil, plus extra for greasing

Masala Missi Roti Cooking Recipe

Cooking Method

  1. Sift together the two flours. Add all the other ingredients, plus enough water to form a soft dough. Knead until the dough is smooth. Rest for 10 minutes.
  2. Divide the dough into sixteen equal portions and form into balls.
  3. Grease the palms of your hands and also the worktop. Place a dough ball on the worktop and press it down a little to form a disc. Slightly dampen one palm and, using both hands, pat the dough between them to make a roti. Alternatively, you can simply roll the dough on a lightly floured surface, using a rolling pin, until you have a disc roughly 15cm in diameter. Make the rest of the roti in the same way.
  4. Heat a tandoor. Lightly dampen one side of each roti and stick it on to the tandoor wall. Alternatively, you can roast the rotis on a hot tawa.
  5. Cook until the chapatis are light brown.

285 kj; 67 kcals; 3g protein; 2g fat; 0.1g sat fat; 11 g carbohydrates; 0.9g sugar; 1.9g fibre; 68mg sodium

Whole-Wheat Roti Cooking Recipe

Whole-Wheat Roti Cooking Recipe

Whole-Wheat Roti Cooking Recipe

A basic roti to use every day. This recipe makes eight 13cm rotis.

Ingredients

  • 140g whole-wheat flour (atta) plus extra for dusting
  • a few drops of olive oil

Whole-Wheat Roti Cooking Recipe

Cooking Method

  1. Place the flour in a deep bowl. Add the water in a slow trickle and mix the flour into a sticky dough. Drizzle in a few drops of oil and knead until the dough is smooth. Cover and allow to rest for 15-20 minutes.
  2. Divide the dough into eight equal portions and form into balls. Press each ball into some flour and place on a clean surface or board. Using a thick rolling pin, roll out into a flat disc of 13cm diameter.
  3. Heat a tawa over a medium heat. Place a roti on the hot tawa and allow to cook for 30 seconds. Flip and cook on the other side for 1 minute.
  4. Flip again and press gently with some kitchen paper. The roti will fluff up. Remove from the tawa immediately and serve hot. Repeat for the other seven rotis.

278 kj; 65 kcals; 3g protein; 1 g fat; 0.1g sat fat; 13g carbohydrates; 0.4g sugar; 1,8g fibre; 1mg sodium

Chef’s Tip: to make chaat masala, dry roast separately 4 tablespoons coriander seeds, 2 teaspoons cumin seeds and 1 teaspoon carom seeds. Let them cool and grind them to a powder with 2-3 whole dried red chillies, 3 tablespoons black salt (kala malak) and ½ teaspoon citric acid. Then mix in 1 teaspoon mango powder (amchur), 1 tablespoon salt and 1 teaspoon ground white/black pepper. Or you can buy chaat masala ready-made from Asian food shops.

Palak Raita & Lauki Raita Cooking Recipe

Palak Raita & Lauki Raita Cooking Recipe

Palak Raita & Lauki Raita Cooking Recipe

Palak Raita (Spinach Raita) Cooking Recipe

Raitas add that special touch to any meal, whether it’s daily food for the family or a feast for guests. This recipe requires very little effort…but the result is gorgeous in all its green glory.

Ingredients

  • 250g spinach
  • 1 green chilli, stem removed
  • 500g natural low-fat yogurt
  • ½ teaspoon black salt (kala namak)
  • ½ teaspoon ground cumin

Palak Raita & Lauki Raita Cooking Recipe

Cooking Method

  1. Blanch half the spinach. Drain, squeezing out any remaining water, then puree together with the chilli. Shred the remaining spinach.
  2. Whisk the yogurt and add the spinach puree, black salt and ground cumin. Mix well and chill in the fridge.
  3. Heat a non-stick pan. Add the shredded spinach and cook over a high heat for 3-4 minutes, stirring all the time.
  4. Continue to cook on a high heat until the spinach is almost dry. Remove from the heat, cool and then chill in the fridge.
  5. Combine the chilled yogurt and spinach just before serving.

351 kj; 83 kcals; 8g protein; 2g fat; 0.9g sat fat; 9g carbohydrates; 8.7g sugar; 1,3g fibre; 429mg sodium

Lauki Raita (Bottle Gourd Raita) Cooking Recipe

This is a good way to use bottle gourds. Ensure that you squeeze out any excess water from the cooked bottle gourd.

Ingredients

  • 250g bottle gourd (lauki/doodhi)
  • pinch of salt
  • 375g natural low-fat yogurt, chilled
  • pinch of red chilli powder
  • pinch of roasted cumin powder

Palak Raita & Lauki Raita Cooking Recipe 1

Cooking Method

  1. Peel and grate the bottle gourd. Boil the grated bottle gourd with the salt for 5 minutes. Drain and allow to cool.
  2. Whisk the chilled yogurt and add the red chilli powder. Add the bottle gourd and mix well. Serve sprinkled with cumin powder.

248 kj; 59 kcals; 5g protein; 1 g fat; 0.6g sat fat; 8g carbohydrates; 5.8g sugar; 0g fibre; 174mg sodium

Roasted Pepper Chutney Cooking Recipe

Roasted Pepper Chutney Cooking Recipe

Roasted Pepper Chutney Cooking Recipe

I love this chutney slathered thickly on crisp toasted granary bread. Interestingly, I use cider vinegar in this recipe, but you can use malt vinegar equally well. This recipe makes 285g. One serving is 1 tablespoon (15g).

Ingredients

  • 4 medium-size red peppers
  • 2 medium-size tomatoes, quartered
  • ½ teaspoon salt
  • 2 teaspoons olive oil
  • 5-6 garlic cloves, chopped
  • 1 teaspoon red chilli flakes
  • 1 tablespoon cider vinegar

Roasted Pepper Chutney Cooking Recipe

Cooking Method

  1. Preheat the oven to 180°C/350°F/gas mark 4.
  2. Quarter the peppers, and remove the seeds and pith. Place on a baking tray with the quartered tomatoes. Sprinkle on a pinch of salt and all of the oil and roast them in the oven for 20-25 minutes. Peel off the outer skin then chop the flesh.
  3. Alternatively, you can roast the peppers and tomatoes directly on a gas flame until the outer skin gets charred. Dip in cold water immediately, then peel off the skin and chop.
  4. Heat a pan, add the peppers and tomatoes and cook for 10-12 minutes. Add the remaining salt, mix well, then add the chopped garlic. Cook until the peppers and tomatoes are well blended.
  5. Add the red chilli flakes and vinegar, and cook until you have a chutney consistency.
  6. Cool and store.

Chef’s tip: You can make this chutney using green peppers, too. In which case you could also use green tomatoes instead of red.

57 kj; 14 kcals; 0g protein; 0g fat; 0g sat fat; 2g carbohydrates; 1,9g sugar; 0.5g fibre; 54mg sodium

Tamatar Chutney & Garlic and Mint Chutney Cooking Recipe

Tamatar Chutney & Garlic and Mint Chutney Cooking Recipe

Tamatar Chutney & Garlic and Mint Chutney Cooking Recipe

Tamatar Chutney (Tomato Relish) Cooking Recipe

This chunky, tangy relish goes well with rotis and any rice dish, as well as with grilled fish. This recipe makes 300g. One serving is 1 tablespoon (15g).

Ingredients

  • 3 large tomatoes
  • 4 large mild green chillies
  • 1 tablespoon olive oil
  • 1 medium-size onion, chopped
  • ½ teaspoon red chilli powder
  • 5-6 black peppercorns, crushed
  • ½ teaspoon salt
  • ½ teaspoon ground cumin
  • ½ teaspoon garam masala powder
  • 2 tablespoons chopped fresh coriander leaves
  • ½ teaspoon sugar

Tamatar Chutney & Garlic and Mint Chutney Cooking Recipe

Cooking Method

  1. Char the tomatoes and green chillies directly over a flame – you can put them on a skewer for ease. Put them in cold water and then peel. Puree together in a blender.
  2. Heat the oil in a pan. Add the onion and saute until soft. Stir in the pureed tomatoes and chillies and cook on a high heat.
  3. Add the chilli powder, crushed peppercorns, salt, cumin and garam masala and saute briefly. Stir in the coriander leaves and sugar and cook for 4-5 minutes.
  4. Serve immediately, or cool and store in the fridge.

51 kj; 12 kcals; 0g protein; 1 g fat; 0.1g sat fat; 1g carbohydrates; 1g sugar; 0.3g fibre; 53mg sodium

Garlic and Mint Chutney Cooking Recipe

This yogurt-based chutney flavoured with burnt garlic and mint is excellent as a dip with baked popadoms. This recipe makes 365g. One serving is 1 tablespoon (15g).

Ingredients

  • 1 teaspoon olive oil
  • 8-10 garlic cloves
  • ½ teaspoon black salt (kala namak)
  • 50-60g fresh mint leaves, hand torn
  • 2.5cm piece root ginger, roughly chopped
  • 2 green chillies, roughly chopped
  • 375g natural low-fat yogurt, whisked
  • 1 tablespoon lemon juice

Tamatar Chutney & Garlic and Mint Chutney Cooking Recipe 1

Cooking Method

  1. Heat the oil in a pan. Add the garlic and saute briefly. Sprinkle on the black salt and saute until the garlic is well browned.
  2. Grind the mint leaves, ginger, chillies and sauteed garlic to a fine paste, adding two tablespoons water.
  3. Stir the paste into the yogurt and mix well. Add the lemon juice and mix again.
  4. Pass this mixture through a muslin cloth, squeezing well to get a smooth chutney.
  5. Serve chilled.

47 kj; 11 kcals; 1 g protein; 0g fat; 0g sat fat; 1g carbohydrates; 1g sugar; 0g fibre; 53mg sodium