Oondhiya is one of gujarat's culinary treasures! here is an interesting version i arrived at while experimenting by grinding sprouts instead of fattening coconut, you get a healthier recipe without compromising one bit on taste.
The addition of Chawli to this traditional Maharashtrian subzi boosts its vitamin A and iron content, making it a super healthy treat!
sprouted masala matki recipe | sprouted moth masala | matki sprouts curry | healthy snack | with step by step images.
sprouted masala matki is a nourishing fare which imbibes the flavours of the authentic Maharashtrian paste. Learn how to make matki sprouts curry.
sprouted moth masala is made from sprouted matki, tomato pulp, Indian paste with tomatoes, onions and cucumber for topping.
This matki sprouts curry can be enjoyed as a sabzi with whole wheat chapati or even as a snack. You will also gain in other nutrients like magnesium, phosphorus and potassium from this sabzi.
To make sprouted masala matki, make the paste first. For that, heat the oil in a broad non-stick pan, add all the ingredients and sauté on a medium flame for 2 to 3 minutes. Allow the mixture to cool and blend in a mixer to a smooth paste using little water. Keep aside. Then make the sabzi. Heat a broad non-stick pan, add the prepared paste and fresh tomato pulp, mix well and cook on a medium flame for 1 to 2 minutes. Add the sprouted matki, salt and lemon juice, mix well and cook on a medium flame for another 1 minute or till the mixture dries up a little. Serve hot topped with tomatoes, onions and capsicum or cucumber.
Sprouted moth masala is an ideal snack during post pregnancy days, as it helps to make up for the iron lost in blood during childbirth. Sprouted matki is a great source of iron, and the addition of vitamin C rich veggies like tomatoes and capsicum ensures that the iron is absorbed to the hilt to benefit you and your little one. And mind you, this is nowhere close to being a ‘boring’ health snack as it is pepped up with a super tasty paste of red chillies, onions and spices. It is so tasty that all the members of your family will love to gobble up a cupful!.
Half serving of this recipe can be enjoyed by diabetics as well as heart patients. Not being high in sodium it can be enjoyed by high blood pressure. Senior citizens should over boil the matki to make this matki sprouts curry easily chewable.
Tips for sprouted masala matki. 1. Ensure to use fresh tomato pulp and not ready made tomato puree which has preservatives. 2. The paste can be made and stored in the deep-freezer till you need to make the sabzi. 3. IF you are serving as a sabzi, you can avoid the toppings.
Enjoy sprouted masala matki recipe | sprouted moth masala | matki sprouts curry | healthy snack | with step by step photos and video below. Unfussy cooking with just tomatoes and onions helps highlight the nutty flavour of beans. Here, the addition of potato balls transforms a simple mixed beans curry into a more elaborate delicacy, without losing its basic nature. The addition of cashews or peanuts provides a much needed crunch in the midst of the potato mash, making the mixed beans curry with potato balls an all-rounder.
tendli matki sabzi recipe | ivy gourd vegetable | tendli sprouts bhaji | healthy tendli sabzi |
tendli matki sabzi is a nourishing addition to most healthy Indian menus. Learn how to make ivy gourd vegetable.
Chock full of nutrients, this tendli sprouts bhaji is an easy preparation of tendli and matki in a traditional manner, with usual taste-givers like onions, green chillies, tomatoes and spice powders.
Getting the matki sprouts ready takes time, but once done the healthy tendli sabzi is easy and quick to make and serve.
To make tendli aur matki sabzi, heat the oil in a non-stick kadhai and add the cumin seeds. When the seeds crackle, add the onions and green chillies and sauté on a medium flame for a minute or till the onions turn translucent. Add the tendli, matki, turmeric powder, chilli powder, coriander-cumin seeds powder, salt and ½ cup of water and mix well. Cover with a lid and cook on a medium flame for 8 to 10 minutes, while stirring occasionally. Add the tomatoes and coriander, mix well and cook for another minute. Serve hot.
What makes this ivy gourd vegetable unique is the combination of tendli and sprouts, which offers calcium, protein and iron in one tasty package; and the addition of tomatoes towards the end of the cooking process, which retains its crunch and juiciness to a great extent.
This tendli sprouts bhaji can be enjoyed by those on weight loss regime, PCOS, heart patients, diabetics and all others who aim to eat healthy and have a healthy lifestyle.
Tips for tendli aur matki sabzi. 1. Cut the medium sized roundels of tendli. 2. The sprouts after cooking must be slightly crunchy and not mushy. 3. Matki sprouts can be replaced with moong sprouts as a variation. Learn how to make moong sprouts.
Learn how to make tendli matki sabzi recipe | ivy gourd vegetable | tendli sprouts bhaji | healthy tendli sabzi | with step by step photos below. As if it's not enough, that the traditional chole recipe is usually cooked with loads of oil, it is also served with calorie-laded puris!
Here's is a healthy zero oil variation without unnecessary calories. When served with one meal of your day is thankfully guilt-free.
Serve with Pav and Spicy Kachumber for a delicious simple meal. Kootu is a popular way of preparing veggies in Tamil Nadu. In fact, on special occasions, a dry subzi and a kootu must be served compulsorily as part of the meal.
Kootu is a semi-solid curry of veggies and pulses or beans, enriched with a paste of coconut and spices, and tempered traditionally. Pumpkin Kootu Curry prepared with red pumpkin and kala vatana is an all-time favourite, which has a splendid aroma and irresistible flavour. Serve it hot with a bowl of rice . This reverberating combo of sprouted matki and spinach is sure to put the smile back on your face. The Matki Aur Palak ki Curry derives its intense flavour from tangy tomatoes and a paste of coconut, spices and seeds. A traditional south Indian tempering boosts the aroma and adds to the flavour of this delicious curry, which tastes great with rice as well as rotis.
A couple of spoons of jaggery make the Broccoli and Baby Corn Stir Fry in Peanut Sauce pleasantly sweet, while peanut butter and tamarind give it a nutty, tangy, rustic flavour. The selection of veggies used in this recipe is colourful and crunchy, ranging from capsicum and broccoli to baby corn and bean sprouts... they sit perfectly well in the rich peanut sauce. Indeed, quite a saucy experience to remember!
danyachi usal recipe | Maharashtrian peanut curry | healthy danyachi usal | Maharashtrian upvas recipe | with 28 amazing images.
danyachi usal recipe | Maharashtrian peanut curry | healthy danyachi usal | Maharashtrian upvas recipe | is a traditional sabzi without any use of veggies. Learn how to make Maharashtrian peanut curry.
To make danyachi usal, combine the peanuts, 1 cup of water and salt in a pressure cooker, mix well and pressure cook for 3 whistles. Allow the steam to escape before opening the lid. Keep aside. Heat the oil in a non-stick kadhai and the cumin seeds. When the seeds crackle, add the ground paste, mix well and cook on a slow flame for 1 to 2 minutes, while stirring continuously. Add the peanuts along with the water, little salt, mix well and cook on a slow flame for 3 minutes, while stirring occasionally. Serve immediately garnished with coriander.
A tongue-tickling and scrumptious preparation of cooked peanuts perked up with a traditional tempering and a flavourful coconut paste, the Danyachi Usal is ready in a jiffy and also easy to prepare.
This Maharashtrian upvas recipe is often served for fasting during the festival of Janmashtami and Navratri. Some Maharashtrians do not ginger during fasting. So you can avoid it as per your choice. For those who want to enjoy it as a meal, can serve this usal with bread. However, it tastes absolutely delicious when served along with both rice and rotis too.
Peanuts and coconut are quite healthy and nourishing too. Peanuts have Vitamin B3, Niacin which helps in healthy skin formation and thus preventing wrinkles and skin diseases. Coconut, on the other hand, has MCT (Medium Chain Triglycerides) which promote weight loss. Thus this healthy danyachi usal is a nourishing fare, but when served with bhakri.
Tips for danyachi usal. 1. Remember not to discard the water in which you cook the peanuts. 2. If you are serving it for upvas, you can replace salt with sendha namak. 3. Make sure you serve it immediately, before it turns dry.
Enjoy danyachi usal recipe | Maharashtrian peanut curry | healthy danyachi usal | Maharashtrian upvas recipe | with step by step photos. Chana Ghassi and a bowlful of steamed rice – now, that’s what I’d call a homely and sumptuous meal! Dry roasted spices and coconut make a wonderful masala to flavour boiled kala chana, which has a rich yet soothing flavour and texture due to the interplay of mellow coconut with aromatic spices. Make sure you add some water when cooking the chana and masala together, as this is a semi-dry subzi and not a dry one.
mixed pulses with vegetables recipe | masala mixed vegetable with pulses | healthy mix kathol sabzi |
spicy mix beans vegetable is a daily fare Indian sabzi though it may seem to be exotic. Learn how to make healthy mix kathol sabzi.
A very unique preparation of spicy mix beans vegetable, this recipe combines moong, masoor and kala chana, with a radically different choice of vegetables, namely cauliflower, baby onions and tomatoes. A pungent masala paste imparts a lingering flavour to this subzi, while a simple garnish of coriander gives it a perky touch.
To make mixed pulses with vegetables, soak the moong, kala chana and masoor in a deep bowl using enough water for 6 to 8 hours and drain well. Transfer the moong, kala chana and masoor to deep non-stick pan, add 1½ cups of water, mix well and cook on a medium flame for 10 minutes or till they are cooked completely. Drain well and keep aside. Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes. Add the prepared paste, mix well and cook on a slow flame for 2 to 3 minutes, while stirring continuously. Add the cauliflower, baby onions, tomatoes, lemon juice and salt, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Serve hot garnished with coriander.
You need to plan for this masala mixed vegetable with pulses in advance as it has 6 to 8 hours of soaking time. This protein rich sabzi lends 4.7 g protein per serving. If you wish you can sprout the pulses to enhance its protein count further.
This healthy mix kathol sabzi also has a good amount of fibre needed for a healthy digestive system as well as good amounts of iron and folic acid which are needed to keep anemia at bay. Serve it piping hot with chapati.
This mixed pulses with vegetables can be added to a healthy heart menu, a diabetic diet and a weight loss diet by reducing the oil for tempering to 2 tsp. The veggies used are all antioxidant rich, which includes allicin rich garlic to lycopene rich tomatoes and Vitamin C rich cauliflower.
Tips for mixed pulses with vegetables. 1. Use Kashmiri red chillies for the paste so the sabzi gets a nice red colour. 2. Ensure that the baby onions and cauliflower maintain their crunch while blanching. 3. The water remaining after blanching is rich in water soluble vitamins and can be used as a stock for making soups.
Enjoy mixed pulses with vegetables recipe | masala mixed vegetable with pulses | healthy mix kathol sabzi | with recipe below. This Spicy Chole draws from the goodness of all the aromatic spices in your masala dabba. It is so sumptuous and rich, you will not even realize that it has no onions or potatoes in it! While bottle gourd contributes to the consistency of this special chole preparation, an intense powder of varied spices adds to its flavour. The pomegranate seeds, especially, contributes an appreciable tang and taste to the powder. Serve the Spicy Chole steaming hot with rice or rotis of your choice.
A protein-rich combination of mixed sprouts and paneer cooked along with cauliflower in a spicy, delicious fashion with a paste of red chillies, coconut and other ingredients, this will make you reach out for more of the main course. Enjoy the mixed sprouts, paneer and cauliflower spicy subzi fresh and hot with roti, puri and rice.
Health and taste, this subzi gives you the best of both worlds. You can grind the masala and store it in the refrigerator to use as and when required. However, freshly ground masala works its own unbeatable magic!