Mixed Lentil Soup with Golden Chard and Cilantro

The soup that I bring to you today is beautiful in its simplicity. It is easy to make does not require much preparation .There are not too many ingredients to gather and the result is beautiful to look at and delicious to eat, not to mention extremely good for you. It is a high protein soup full of antioxidants

INGREDIENTS

1/2  cup yellow mung bean lentils

1/2 cup red lentils

1 clove of garlic finely chopped

3/4 cup golden chard finely chopped

2- 3 tbsp. finely chopped cilantro

1/2 tsp. turmeric

1/2 freshly ground black pepper

1 tbsp. ghee or extra virgin olive oil

a pinch asafoetida (optional)

salt to taste

1 tomato chopped into 1” pieces

3 cups of water

few slices of 1 lemon or lime

DSC_0153 DSC_0152

METHOD

1. Rinse the lentils thoroughly few times scrubbing it between your fingers.

2. In a heavy bottom pan on medium heat let the lentils cook in 3 cups of water for 20 –    25 minutes. Also add asafoetida powder, turmeric powder and garlic.

3. Now add the chopped chard (it is very tender so does not take long to cook).

4. After 10 minutes add tomato, salt and black pepper. By this time the lentils should be softened and blended together.

5. Let it all simmer for another 10 -15 minutes, add cilantro, lime juice and ghee or oil and serve.

6. Enjoy!!!. Serve with crusty bread or rice and serve.

Advertisements

Coconutty Sweet Corn and Collard Curry

Food has to be visually appealing, taste good and be healthy too !!! Seems like a tall order right but the fact remains that we eat with our eyes first, take in the fragrant aromas, hear the sizzle and Voila !!! our mouth salivates and digestive juices start flowing.

And if any dish can accomplish that and be super healthy for you  and is easy to prepare that is a cherry and the icing on the cake so to speak !!! ( as long as the cake is super healthy too!!! go figure ). Well this dish here accomplishes all that and more according to me at least !!!

It has the superfood green kale and collard greens, beautiful golden organic corn, bright red cubanelle peppers and sulphur rich green onions.

Try and let me know what you think, comments are always welcome but are in short supply!!!

Ingredients

1 cup sweet corn preferably organic frozen or fresh

1 red pepper chopped into 1 inch pieces

3 – 4  leaves kale or collard greens or both mixed or spinach finely chopped

1 jalepeno or green chilli finely chopped

quarter cup coconut milk

quarter cup tomato puree

quarter cup whisked  plain or greek yoghurt

2 – 4 green onions finely chopped

1 clove of garlic finely chopped

half tsp. roasted cumin powder ( or it could be unroasted cumin powder,roasting tends to bring out more fragrant and stronger flavours )

1 tbsp. ghee or extra virgin olive oil

DSC_0107

DSC_0109

Method

1. Heat 1 tbsp. of ghee, add garlic, chopped greens and jalepeno pepper, toss for few minutes on medium heat.

2. Now add red pepper and corn niblets and let cook for 6 – 8 min. till the corn is soft and the red pepper is tender crisp.

3. Add salt, spring onions, cumin powder and stir.

4. After 2 minutes add tomato puree, whisked yoghurt and coconut milk.

5. Mix thoroughly and let the beautiful fragrant curry heat through and the flavours soak in.

6.  Serve this delicious curry with fragrant basmati rice or chapati.

7. Enjoy!!!

Delicious curried potatoes with beet greens and leeks in yoghurt sauce

I  have not posted anything for quite some time, seem to have hit probably a BLOGGER’S block (I don’t even know if there is a term like that or did I just coin one !!!!)

I bring to you today a family favorite (off course with a twist, it is Greenzgrains after all !!! ) . Potatoes have got bad reputation as food with high glycemic index with not much nutrition it is pure starch etc.etc but what is ignored they are a great source of a micro -nutrient potassium vital for the functioning of heart. But it is also high in fiber especially if you include the peels.

To increase the nutritive value of any dish made with potatoes I always like to add super nutritive powerhouse green leafy vegetables. Here I have added LEEKS an under appreciated, not very widely used vegetable combined with another generally thrown out vegetable ”  BEET greens  with their radiant ruby red stems  .

Leeks are a good source of allyl sulphides, sweeter and mellower than onions. With their unique combination of flavonoids and sulphur-containing nutrients, high in vitamin K and vitamin A the Allium vegetable belong in our diet on a regular basis.

Beet greens are another unrecognized superfood which when compared to Kale is much higher in Iron, Magnesium, and Copper. They are high in dietary fiber, mildly anti inflammatory and best source of vitamin K which is needed to make proteins in the body that stop bleeding by clotting the blood.Their estimated glycemic load is 0, only drawback being its high Sodium content.

DSC_0064

INGREDIENTS

2-3 potatoes scrubbed clean and washed thoroughly ( remove any black parts ) and cubed into 2” pieces

1 leek washed and finely chopped with greens included

1 cup beet greens with stems finely chopped

1/2 tsp. mustard seeds

2 green chillies slit lengthwise

1 clove garlic finely chopped

1/2 tsp. turmeric powder

1/2 tsp.hot chilli powder

2-3 tbsp. chopped cilantro

1 tbsp. oil

3/4 cup thick homemade yoghurt or 1/2 cup greek yoghurt whisked smooth with a spoon or a whisk

salt to taste

1/2 cup water

METHOD

1. Heat the ghee on medium heat in a heavy bottom pot and add mustard seeds, cover with a lid and wait for the seeds to pop and sizzle ( at this point black seeds turn whitish )

2. Now add chillies, asafoetida, garlic, leeks and beet greens and saute for few minutes.

3. Add potatoes,salt, turmeric, red chilli powder and 1/4 cup water and on medium heat let it cook for 15 -20 minutes till they start to soften . At this point you may have to add the remaining water so that the potatoes soften to the core.

4. Once the potatoes are softened turn heat to its lowest level, you add the yoghurt and wait for it to heat through stirring at regular intervals so that it does not curdle. Heating the curry on very high heat will curdle the yoghurt and not have a smooth appearance and silky smooth taste.

5. You can now add the fresh cilantro and serve with whole wheat chapati, tortilla, pita or brown rice.

6. Enjoy !!!! a lip smacking creamy nutritious AND delicious potato curry.

Easy Breezy Gluten Free Quinoa Crepe with onion and cilantro served with Raddish Slaw

I see lot of interest for Quinoa chapati recipe. If you have tried making it, share with me what your experience has been like, any difficulties etc. With practice the results will be delicious and very satisfactory.

Today I bring to you a very easy, quick alternative to quinoa chapati,a crepe made from quinoa flour.It tastes delicious and is a breeze to make. Hope you will have as much fun making it as I did. The melange’ of flavours and textures is bound to please the most discerning palates.

DSC_0044

DSC_0050

DSC_0052

DSC_0056

DSC_0054

Ingredients

1/2 cup quinoa flour

1/3 cup and 1 tbsp. water

1/2 onion finely chopped

2 tbsp. cilantro finely chopped

2 tbsp.greens from the green onions finely chopped

1/2 jalepeno finely chopped ( optional )

salt to taste

2 tbsp. of extra virgin olive oil or ghee

Method

1. Heat a well seasoned cast iron skillet or a non stick pan on medium heat.

2. First mix the flour and water  (adding water in stages not all at once) thoroughly  so no lumps remain and then add all the other ingredients ( except oil or ghee). The consistency of the batter should be runny but not watery, if it is then the crepes break and stick.

3. Pour a small ladle full or 2 -3 tbsp. of batter on to the skillet and spread it evenly with the spoon in a circle ( should give you a 5-6 inch circle). And now put a little oil around the whole crepe.

4. Now cover with a lid for a minute or two till the crepe loses its wet look

5.With a spatula flip up the crepe from one side to see if it is brown and crisp, if it is then it is ready to be flipped.

6.Once the crepe is turned let it roast and cook on the other side for few minutes on medium heat making sure it does not char and become too crisp.

7. Continue making the crepes .

8.Serve crepes with crisp raddish slaw stuffed into them and green cilantro mint chutney. ENJOY!!!!

RADDISH SLAW

Ingredients

3- 4 red raddishes washed thoroughly and grated

2 tbsp. mint and cilantro chopped

juice of half lime or quarter lemon

Method

Mix the above and serve stuffed into crepes.

GREEN CHUTNEY

Ingredients

2 cups cilantro finely chopped stems included

1 cup mint washed and chopped

juice of 1/2 lemon

2 thai chillies stem removed ( optional )

1” piece of ginger peeled

salt to taste

1/4 tsp. sugar or 1 deseeded dates (optional)

salt to taste

1-2 tbsp.of water

METHOD

Blend or grind all the above ingredients in a mixer or a blender till it is a smooth mixture of even consistency.

Store in a glass jar and refrigerate, can be stored for 8- 10 days but starts to lose its vibrant bright green colour as it ages.

Easy, Breezy Gluten free Amaranth Lentil Tortilla / paratha

My wonderful mother wasn’t just a great cook but practiced  the popular three R’s ( reduce ,reuse and recycle ) in the days  when it was not in vogue. As a rule the leftovers never came on the table in their original form but got an elaborate makeover and appeared for consumption  in a more delicious and lip smacking  AVATAR!!!!

So when I had leftovers from the red lentils cooked with Dill ( recipe in an earlier post ), I used it to make these delicious gluten free Tortilla / parathas . You can use the same recipe and make the Tortillas with wheat flour .

Amaranth flour is a gluten free, protein rich flour used by the Incas. The seeds of the Amaranth plant are ground to yield a buff coloured flour high in amino acids lysine and Methionine (therefore not technically a grain ).  It is a very dense flour,easy to knead and roll unlike other non gluten flours.The key characteristic that is note worthy is that it feels very heavy, you can not eat too much of it .

In India during religious fasts only gluten free grains were allowed. I wonder about that, is it because they are digested better and and stress our bodies less or is it something else? Will appreciate any insights or comments regarding the same.

Enjoy this latest high protein delicious creation from my kitchen to yours!!!!

Ingredients

1 cup Amaranth flour

1/3 cup thick cooked red lentils

couple of tbsp. of oil or ghee

2 tbsp. finely chopped cilantro

salt to taste

some dry flour to roll the tortilla

rolling pin and board

Method

1. Knead the dough as you would any other chapati dough making sure the dough is not too soft and wet but more on the dry side. You may use little water if the dough is dry ,it depends on how liquidy your cooked lentils are (wet dough is very difficult to roll)

2. Use a little ghee to grease the dough so you have a smooth glistening ball.

3. Let the dough sit for 10 – 15 minutes .

4. Now make 4- 6 same sized round  balls of dough and heat a cast iron skillet or griddle.

5. Roll each ball of dough and roll in dry flour ,keep rolling till you have a circle of 4- 6 inches.

6. Now cook the rolled tortilla on the heated skillet  or griddle on medium heat turning frequently and you see the tortilla losing the raw look .

7. You may apply some ghee on both sides and now it will have a beautiful golden brown colour and very appetizing aroma.Take it off the griddle before its gets too roasted and dry.

8. Amaranth flour tortillas inspite of liberal use of ghee tend to dry up quickly so store in a covered dish wrapped in a clean dish cloth so it stays soft.

9.Enjoy them plain or with natural yoghurt. They are delicious when eaten hot.

P.S Your comments and your experience making any of these gluten free receipes will be appreciated.

IMG_0622

My 19 year old a converted health nut, there is god after all!!!! The stir fry that he ate and loved

I think it is a similar story in many households, teenagers and their appalling food habits.From a young age both our kids have been exposed to varied cuisines so their taste buds are quite evolved and they are able to pick and notice the absence or presence of finer nuances and subtleties in food .

At home of course they have lots of greens and whole grains as I try to sneak in lot of good stuff in the popular foods like pastas, stir fries etc. Needless to say they love to eat out in restaurants, but my older son more so it is almost as if he is enamored with outside food.

He is home from the University and can not stop teasing me about the extra pounds that I need to lose. It was one of those non stop teasing sessions that I turned around and pointed to him about the layer of fat that he had accumulated on his abdomen in spite of his regular workouts. Voila that did it, it was one of those rare moments in a parent’s life  when you have really gotten through to your teenage child.

From that point on it has been a mission for him to lose that unwanted layer of fat. I must say I admire him for his dedication towards accomplishing that goal and that has been nothing short of exemplary.

He is now eating only quinoa, brown rice, spelt pasta, black beans etc.no more junk food for him and NO CHEATING WOW!!! Wonders never cease. Needless to say the results are evident.

This is a very simple stir fry that I put together for him ( with the zucchini and kale from my garden) and he happily had it with brown rice and plain black beans.

IMG_0597

INGREDIENTS

1 yellow zucchini squash sliced

1 red pepper sliced

1 cup mix of tender leafy greens ( baby spinach, kale, chard etc)

2 cloves of garlic sliced

1/2 tsp. cayenne pepper

1 tbsp. olive oil or ghee

slice of a lemon

salt to taste

METHOD

In a cast iron pan or skillet heat the oil and add all the vegetables .Stir for few minutes and add cayenne pepper (to speed up the metabolism).

Add salt and lemon juice (aids in digestion) just before serving.

Enjoy!!!!

Greens Galore Black Bean Soup (with radish greens and beet greens)

A super delicious super healthy summer fresh soup rich  in antioxidants, iron and protein.

Ingredients

  • 1 cup boiled black beans
  • 1/2 cup radish greens with stems finely chopped
  • 1/2 cup beet greens with stems finely chopped
  • 1 big leaf of ruby chard finely chopped
  • 3/4  cup sorrel leaves finely chopped ( optional)
  • 1 bunch green onions finely chopped ( white bulb and the leafy tails )
  • 2 medium sized green house tomatoes pureed ( use more  if you do not find sorrel leaves)
  • 2 cloves of garlic finely chopped
  • 1 jalepeno finely chopped or 1 tsp. cayenne pepper
  • 1 tbsp. ghee and 1 tbsp. extra virgin olive oil for drizzling
  • salt to taste
  • 2 cups of water

Method

  1. Heat the ghee and saute’ all the greens (except sorrel) ,garlic ,jalepeno and onions .
  2. After 4-5 minutes or maybe little longer making sure all the crunchy stems are cooked, add the tomato puree, beans and sorrel leaves.
  3. Let it come to a boil , now add 11/2 cup of water,  salt and let the soup come to a boil and simmer for another 15 – 20 minutes.
  4. Drizzle soup with olive oil and serve with crusty bread.

Enjoy !!!!

P.S. You could make the soup thicker or more watery according to your preference. My son did not want a thick soup that is why this soup is more liquidy.

Image