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Vitamin B9, Folate rich Recipes

folate rich Indian recipes. Sometimes, when you complain of fatigue, skin problems or palpitations, the doctor prescribes folic acid tablets. When women are pregnant too, they are prescribed to take folic acid. What is this nutrient, and why is it important for you?

Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. It also helps prevents DNA changes that might cause cancer. Adults and grown-up kids need 100 mcg of this vitamin every day. Its deficiency is known to cause megaloblastic anaemia in both adults and children. This is accompanied by symptoms like fatigue, palpitations, change in skin colour and shortness of breath.

It is particularly important for pregnant women to have enough folate. They must start having folate rich foods even while they are planning to conceive. Consuming enough folate before and during pregnancy helps to prevent major birth defects concerning the baby's brain. Along with foods rich in folate, you should take a folic acid tablet (synthetic form of folate) every day while you are trying to get pregnant and until you are 12 weeks pregnant.

Foods High in Vitamin B9 Folate

Ingredients mcg/cup
Chick Peas (kabuli chana), cooked 305
Moong 275
Chana Dal (split Bengal gram), cooked 242
Chawli Beans (cow peas), cooked 233
Spicy Yellow Moong Dal (split yellow gram), cooked 213
Urad Dal (split black lentils), cooked 199
Soyabean, cooked 175
Toovar Dal (Arhar), cooked 169
Til ( Sesame Seeds) 161
Gavarfali (Cluster beans), chopped 144
Chawli leaves (Cowpea leaves), chopped 101
Spinach (Spinach), chopped 84
Bhindi (Ladies finger), chopped 74
Soyabean Flour  68
Tomatoes, chopped 47
Fansi ( French beans), chopped 46
Bajra flour (Black millet flour) 44
Gehun ka atta ( Whole wheat flour) 39
Peanuts (Groundnuts) 27
Phudina ( Mint leaves), chopped 11

10 Functions of Folate or Vitamin B9

  10 Functions of Folate or Vitamin B9
1. Helps your body to produce and maintain new cells
2. Produces and maintain new Red Blood Cells
3. Prevent DNA changes that may cause Cancer
4. Key for helping Pregnant women
5. Crucial for Brain functioning
6. Adults and children need folate to prevent Anaemia
7. Helps in the functioning of the heart
8. Folate acts as an Anitoxidant
9. Acts as an antidepressant
10. Maintains bone density

Folate Rich Veg Recipes

We have a good collection of folate rich Indian recipes. There are several good sources of folate, which you can include in your daily diet to prevent its deficiency. All these wonderful ingredients can be cooked into tasty dishes that the whole family will enjoy. Here are some of the popular folate-rich ingredients and our favourite recipes using these.

1. Kabuli Chana, cooked :
Try the Antioxidant, Protein Rich Healthy Lunch Salad

2. Chana Dal (split Bengal gram), cooked :
Go for the Chana Dal Pancakes

3. Chawli beans (cow peas), cooked :
You will love the Chawli Bean Subzi, Black Eyed Bean Salad, (Chawli and Mixed Vegetable Salad)

4. Yellow moong dal (split yellow gram), cooked :
Try the Spicy Yellow Moong Dal, Gehun ki Bikaneri Khichdi

5. Urad Dal (split black lentils), cooked :
Go for the Healthy Urad Dal with Spinach

6. Gavarfali (cluster beans) :
Try the Gavarfali ki Sukhi Subzi

7. Palak (Spinach) :
Start off with the Spinach Soup with Garlic

Looks like you are going to have a delicious time upping your folate intake! What fun!

Here is a detailed list of 20 Foods High in Vitamin B9 Folate

Enjoy our folate rich Indian recipes and other Vitamin recipe articles below.  

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Vitamin C Rich Smoothies and Milkshakes recipes
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Rich in Vitamin B5 Pantothenic Acid recipes
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spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy | spinach tahini wrap is a healthy one dish meal which can be served for lunch. Simple to make, the wraps combine flavour and taste in one healthy package. Learn how to make spinach wrap with tahini spread. To make spinach tahini wrap, first make the roti. For that, combine wheat flour, spinach puree, oil and salt and knead into a soft dough using water. Keep aside for 1/2 hour. Divide into 6 portions and roll into 6 rotis of 6” each. Lightly cook them on tava and keep aside. To make the stuffing, Heat the oil in a pan, add the onions and sauté till they turn translucent. Add the mixed vegetables, green chillies, coriander and salt and sauté for another minute. Divide into 6 equal portions and keep aside. For Tahini paste, Roast the sesame seeds and chana dal separately and grind them together in a mixer to a fine powder. Remove the powder in a bowl, add all the remaining ingredients and mix well. Keep refrigerated for at least an hour. Finally assemble, place one roti on a clean dry surface. Put an even layer of lettuce on it. Spread a thin layer of the spicy tahini paste on the lettuce and then a portion of the filling. Spread a little chilli-garlic paste on top of the filling and roll up tightly. Serve immediately. Our every day rotis are flavoured and made more nourishing with the use of spinach puree in healthy spinach wrap. Iron rich palak is a common vegetable found in most household pantries, so making these rotis isn’t very difficult. Learn how to make spinach puree. The use of Tahini in this spinach wrap with tahini spread lends a flavourful Mdeiterranean touch. Sesame seeds further top up iron values. A wrap makes up for 22% of your daily iron needs. Build your iron stores with this healthy recipe for pregnancy and ensure right nourishment for your baby. The mixed vegetable stuffing in healthy spinach wrap Indian style further add fibre too! This nutrient is necessary for a healthy digestive system and proper bowel movements. Tips for spinach tahini wrap. 1. You can make the spinach puree in advance and store it if you wish to save time. 2. Mums-to-be can adjust the use of chilli-garlic paste as per the spice they can handle. 3. Prefer using grated vegetables as they are cooked only for 1 minute. Enjoy spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy.

Maharashtrian patal bhaji recipe | palak ki patal bhaji | healthy patal bhaji | with step by step images. patal chi bhaji is a nourishing daily fare which can be enjoyed by people of all ages. Learn how to make Maharashtrian patal chi bhaji. To make Maharashtrian patal bhaji, combine the chana dal, colocasia leaves and 1½ cups of water 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, add the mustard seeds, cumin seeds, asafoetida and sauté on a medium flame for a few seconds. Add the prepared paste and sauté on a medium flame for 2 minutes. Add the chana dal-colocasia leaves mixture, tamarind pulp, jaggery, peanuts and salt, mix well and cook on a medium flame for 3 minutes, while stirring occasionally. Serve hot. Colocasia leaves are frequently used in Maharashtrian and Gujarati cooking, not only for their unique flavour but for their nutritional benefits as well. Palak ki patal bhaji, made with colocasia leaves and chana dal, perked up with a special coconut-based masala, is a treat to your palate with its interesting sweet-and-sour flavour. Patal chi bhaji is a great dish to have during all three trimesters of pregnancy when a woman’s iron requirements are very high. This Patal bhaji is also an excellent source of protein, folic acid and fiber. Fibre is needed to keep constipation at bay – a common problem faced during pregnancy. Iron and folic acid are needed for baby’s growth and development. Healthy patal bhaji gets its share of iron and folic acid from colocasia leaves and protein from chana dal. It gains both soluble and insoluble fiber from these 2 ingredients. Moreover, the vitamins A and C act as antioxidants and maintain cell health. Heart patients and those with high cholesterol can also enjoy this palak ki patal bhaji as a part of their daily meal. Prefer to reduce the quantity of jaggery or eliminate it completely from the recipe. Enjoy it with hot phulkas to make a healthy meal! Tips for maharashtrian patal bhaji. 1. Wash the colocasia leaves very well to get rid of all the dirt. 2. Prefer grated coconut than roughly chopped to make so as to get a smooth paste. 3. Do not over cook the chana dal. It should lend a good mouth feel. Enjoy Maharashtrian patal bhaji recipe | palak ki patal bhaji | healthy patal bhaji | with step by step photos.

An indispensable part of many western dishes, this low calorie version of tomato gravy tastes great and is also rich in the anti-aging nutrient, vitamins A. Use this in recipes like, Indian Sizzler and Cabbage Rolls in Tomato Gravy.

Indian style oats granola bar with peanut butter recipe | healthy oats peanut butter bar | oats, cocoa and peanut butter bar with flax seeds | with 33 amazing images. Indian style oats granola bar with peanut butter recipe | healthy oats peanut butter bar | oats, cocoa and peanut butter bar with flax seeds makes use of homemade peanut butter, which can be made quickly and easily. Learn how to make healthy oats peanut butter bar. To make Indian style oats granola bar with peanut butter, combine all the ingredients in a deep bowl and mix well. Line a tray with a butter paper, put the mixture into it and using your palm or spoon press it out to form a square. Refrigerate for atleast 1 hour. Cut into 6 equal rectangular bars using a sharp knife. Store in an air-tight container in the refrigerator and use as required. Learning to make granola bars is a worthy skill, because granola bars are so tasty and so handy! You can just keep a few in your handbag and munch on them when you are hungry. However, whenever we buy commercial brands, we are always doubtful about the health quotient and quality of ingredients despite the promises on the wrapper. So, why not spend a few minutes to make oats, cocoa and peanut butter bar with flax seeds yourself? This healthy oats peanut butter bar is easy and quick, and requires no cooking at all. The charming chocolaty flavour, and the crunch of almonds and roasted flax seeds, make this a really yummy treat that none can resist. Loaded with protein, the homemade peanut butter is a real value-add. Oats is rich in fibre , while flaxseeds are loaded with omega-3 fatty acids . Cocoa nibblets are full of antioxidants and magnesium , while coconut oil is a wonder food loaded with energy and healthy fats. Coconut oil imparts the required softness to the Indian style oats granola bar with peanut butter. On the whole, this recipe is amazingly healthy, and especially great for athletes as it is rich in healthy fats and will give them loads of energy over an extended period of time. You can much on one healthy oats peanut butter bar, for breakfast or as a midday snack. Tips for Indian style oats granola bar. 1. Store in an air-tight container in the fridge for upto 7 days. 2. Use unsweetened cocoa nibs. 3. Coconut oil used in the recipe is good for you. Maintains Heart Health : The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol (good cholesterol). In addition, they also benefit by lowering triglyceride levels in the body. Together all this works in favour of heart and maintaining normal blood pressure. 4. We use this vanilla extract in the recipe. Enjoy Indian style oats granola bar with peanut butter recipe | healthy oats peanut butter bar | oats, cocoa and peanut butter bar with flax seeds | with step by step photos.

anti cancer anti inflammation spinach juice | healthy Indian palak tamatar juice | cancer fighting detox juice | with 15 amazing images. anti cancer anti inflammation spinach juice is a detox juice everyone must have. Learn how to make healthy Indian palak tamatar juice. Some foods are so easy to make yet so beneficial, you feel like saying – oh, why didn’t I know about this earlier! Well, the anti cancer anti inflammation spinach juice is a perfect example. An apt blend of ingredients like spinach and tomatoes in anti cancer anti inflammation spinach juice gives it a nice taste and consistency, while at the same time these ingredients are bursting with nutrients that work against cancer and inflammation, two of today’s killer diseases. Because we do not strain the healthy Indian palak tamatar juice, make sure you blend it really well. Give the mixer a break in between to avoid overheating. Once done, chill the juice and serve to boost the taste. If you don’t want it cold, you can have it right away! anti cancer anti inflammation spinach juice is rich in Vitamin C, Vitamin A, Folic Acid. With only 20 calories for a glass of anti cancer anti inflammation spinach juice, this is a perfect detox juice to have for weight loss. You can also try other nice juices like the Muskmelon Watermelon and Wheat Grass Juice and Palak, Kale and Apple Juice. Pro tips for anti cancer anti inflammation spinach juice. 1. See that you give a break while you are blending the juice or else the mixer will get hot, if it is not a high end mixer. 2. Folate or Vitamin B9 rich spinach helps your body to produce and maintain new cells, especially red blood cells It also helps prevent DNA changes that might cause cancer. Sometimes, when you complain of fatigue, skin problems or palpitations, the doctor prescribes folic acid tablets. Simple solution is to up the Folate rich foods like Spinach. 3. When one thinks of Tomatoes, only Lycopene comes to mind. Lycopene in the blood may reduce the risk of cancer and other diseases and decrease cellular inflammation. 4. You can replace apple cider vinegar with lemon juice. Enjoy anti cancer anti inflammation spinach juice | healthy Indian palak tamatar juice | cancer fighting detox juice | with step by step photos.

tomato orange carrot and papaya juice recipe | papaya carrot juice | benefits of orange carrot papaya juice | healthy carrot papaya juice for skin | with 12 amazing images. tomato orange carrot and papaya juice recipe | papaya carrot juice | benefits of orange carrot papaya juice | healthy carrot papaya juice for skin is a perfect morning concoction to rejuvenate our senses and gain in some nutrients. Learn how to make healthy carrot papaya juice for skin. To make tomato orange carrot and papaya juice, combine all the ingredients along with ¾ cup of water in a mixer and blend till smooth. Strain the mixture using a strainer. Pour equal quantities of the juice into 4 individual glasses and top with 1 ice cube in each glass. Serve immediately. Health-freaks will definitely love this drink not just for its nutrients but also for its colour and taste. The fruits and vegetables used to prepare this papaya carrot juice have been carefully chosen, which is infused with sufficient vitamin A, vitamin C and digestive enzymes, to meet a daily requirement. There are more benefits of orange carrot papaya juice too! It is very satisfying and satiating and provides only 67 calories! All the fruits and veggies lend good amounts of fibre too. To retain the fibre, use a strainer with a big hole to strain the juice. Further, this healthy carrot papaya juice for skin is brimming with antioxidants like lycopene and papain which helps to remove the harmful free radicals from the body, which otherwise may damage our skin less and lead to early wrinkles before ageing. These antioxidants also help in preventing the onset of cancer. Health Tips for tomato orange carrot and papaya juice. 1. We suggest you use a high quality blender which requires no straining. This fibre is sure to keep you full for a long time. 2. Also serve this immediately upon blending as vitamin C is a volatile nutrient and some of it is lost on exposure to air. 3. If serving for weight loss, do not add the ice-cubes. Enjoy tomato orange carrot and papaya juice recipe | papaya carrot juice | benefits of orange carrot papaya juice | healthy carrot papaya juice for skin | with step by step photos.

Indian tomato soup recipe | healthy tomato soup | veg tomato soup without maida | with 14 amazing images The healthy Indian tomato soup is a perfect low-cal option for those who love a wholesome bowl of soup for meal. To make healthy Indian tomato soup, combine 4 cups of water along with tomatoes and moong dal in a deep non-stick kadhai and cook on a medium flame for 8 to 10 minutes. Cool and blend. Heat the olive oil in a deep non-stick kadhai and add the tomato soup mixture, salt and pepper and bring to a boil. Your veg tomato soup without maida is ready. Tomatoes are rich in folic acid, vitamin C and moong dal provides protein. Moong dal also cuts down the sharpness of tomatoes and gives this Indian tomato soup a velvety texture. With just 1 tsp of olive oil for six servings, this veg tomato soup without maida is perfect for weight-watchers. Despite being ‘slim’, it is loaded with nutrients, especially vitamin A from the tomatoes and protein from the dal. I would like to share with you some tips to make the perfect Indian tomato soup. 1. Always use fresh red tomatoes that will help to make a nice tomato soup which is not only good in colour but amazing in taste as well without adding any readymade tomato puree or paste. 2. In a deep non-stick pan, heat the olive oil. Add the onions. This is added to add crunch if you do not wish to add you can always omit it. If you love soups that are healthy, check out our collection of healthy soups. Enjoy how to make Indian tomato soup recipe | healthy tomato soup | veg tomato soup without maida | with detailed step by step photos and video below.

spicy yellow moong dal recipe | healthy moong dal | Indian moong dal for weight loss | with 25 amazing images. spicy yellow moong dal recipe | healthy moong dal | Indian moong dal for weight loss is appealing though it encompasses simplicity. Learn how to make healthy moong dal. To make spicy yellow moong dal, clean, wash and soak the yellow moong dal in enough water in a deep bowl for 15 minutes. Drain and keep aside. Combine all the ingredients along with the yellow moong dal and 1½ cups of water in a pressure cooker, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid and whisk well. Add ¼ cup of water, mix well and bring to boil. Serve hot. This Spicy Yellow Moong Dal is so tasty you will want to make it every day, and you can – because it is so simple and easy-to-make. Unlike traditional methods of making dal with a ghee-loaded tempering, this healthy moong dal is made without any oil and yet tastes the same. Moong Dal is a storehouse of nutrients like protein, iron and folic acid, so you can relish this dal without any guilt of putting on extra kilos and with the satisfaction of providing your body machinery with required nutrients. This Indian moong dal for weight loss is a wise choice for diabetics and heart patients too! Further the teamwork of onions and tomatoes with basic Indian spices in spicy yellow moong dal produces an excellent mix of flavours and aroma. These vegetables also lend antioxidants, which are necessary compounds to reduce inflammation in the body and keep stress at bay. Tips for spicy yellow moong dal. 1. Instead of slit green chillies and ginger paste you can also add ginger-green chilli paste. 2. If you are serving the dal later, then add water to adjust the consistency of the dal before reheating and serving. 3. This is a zero oil dal, but if you wish you can give a tempering of cumin seeds in a tsp of oil after the dal is cooked. 4. You can buy readymade garam masala or make garam masala at home. Learn how to make spicy yellow moong dal recipe | healthy moong dal | Indian moong dal for weight loss | with step by step photos.

dal rasam recipe | tur dal rasam | paruppu rasam | South Indian toovar dal rasam | with 33 amazing images. dal rasam is an everyday fare in Tamil Nadu! Learn how to make paruppu rasam. Tur dal rasam is made with cooked toovar dal and tomatoes, flavoured with a special rasam powder. The tamarind water gives a pleasant tang to the rasam, while the semi-spicy rasam powder leaves a warmth on your taste buds. This South Indian toovar dal rasam is also a pleasing bowl on winter days, especially when you have a cold or cough. All the ingredients perfectly complement each other in this aromatic rasam to provide a good amount of protein too. You can benefit from this key nutrient and help nourish the cells of your body. People with heartheart disease or diabetes too can enjoy half serving of this rasam. To make dal rasam, first make the rasam powder. Heat a small non-stick pan and dry roast all the ingredients on a medium flame for 2 minutes. Transfer the mixture into a plate and cool completely. Once cooled blend in a mixer till smooth. Keep aside. Next for the rasam, pressure cook toovar dal with salt, turmeric powder and 1½ cups of water for 4 whistles. Once slightly cool, whisk the dal. Heat the oil, add the mustard seeds and urad dal and saute for a while. Add Kashmiri chillies, curry leaves and asafoetida and saute for a few seconds. Then saute rasam powder and tomatoes for a minute. Add the cooked whisked dal, tamarind water, salt and 2 cups of water, mix well and cook on a medium flame for 6 minutes, while stirring occasionally. Switch off the flame, add the coriander and mix well. Serve dal rasam hot with steamed rice. Enjoy this paruppu rasam hot and fresh, like a soup, or mixed with hot rice and ghee, which is the traditional way of having it. You can also try other rasams like Jeera-Pepper Rasam or Garlic Rasam. Those following a healthy diet plan can serve this rasam with Low Calorie Medu Vada. Tips for dal rasam. 1. While making the rasam powder, it is very important to only dry roast the ingredients and not fry them in oil or ghee, which causes the flavour to change. 2. Also, you can make some extra powder and keep it for a few days to flavour more rasam or even dry vegetable curries! 3. Whisk the dal very well so as to get a smooth mixture. We recommend you use a whisk and not a spoon. 4. Use a deep pan, so the rasam can be easily boiled. Enjoy dal rasam recipe | tur dal rasam | paruppu rasam | South Indian toovar dal rasam | with step by step photos below.

masoor dal with spinach recipe | protein rich dal | dal palak | with 18 amazing images. masoor dal recipe is a versatile Indian food which can find a place in every household. Learn how to make masoor dal with spinach. This protein rich dal, the unbeatable combination of masoor dal with spinach nourishes your body with protein, iron and folic acid. This ensures overall cell health. The protein helps in cell growth and maintenance, while the iron is a way to ensure a proper supply of oxygen to all cells of the body. This is a great way of achieving glowing skin and bouncy hair. To make masoor dal with spinach, pour 1½ cups of water in a pressure cooker, add the masoor dal, mix well and pressure cook for 2 whistles. Heat the oil in a kadhai, add the cumin seeds, mix well and sauté on a medium flame for a few seconds. Add the onions and sauté on a medium flame for 2 to 3 minutes. Add the cooked masoor dal, spinach, turmeric powder, dry mango powder, prepared garlic- ginger-green chilli paste, tomatoes and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add 1 cup of water and chilli powder, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Serve masoor dal with spinach hot with rotis. Tomatoes and amchur powder lend a nice tangy flavour to the dal palak. Tomatoes are also a good source of vitamin A, vitamin C and lycopene – all of which are antioxidants which help to reduce inflammation in the body and ward off free radicals. Needless to add, this is a super-healthy recipe as protein-rich dals are an indispensable part of our daily diet! Diabetics, cancer patients, PCOS, weight loss and heart patients can reduce the oil to 2 tsp instead of 4 tsp and enjoy this recipe. The protein along with fiber also keeps you satiated for a long time and thus good for weight loss. Why not serve it to kids as well and make it a family fare. Serve this masoor dal recipe hot with rotis or rice to make a homely and satisfying meal. Tips for masoor dal with spinach. 1. Wash the spinach very well to get rid of all the dirt. 2. Do not over cook the dal. Let it have a slight coarse texture. It gives a nice mouthfeel. 3. As a variation, you can replace masoor dal with green moong dal. If you like masoor dal then do check out our recipes using masoor dal, it has recipes for snacks, soups, main course etc. Enjoy masoor dal with spinach recipe | protein rich dal | dal palak | with detailed step by step photos and video below.

spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids | with step by step images. spinach dosa is a unique snack idea to make up for your needs of veggies in a day. Learn how to make spinach dosa for pregnancy and kids. This spinach dosa recipe is reasonably quick and easy as it just makes use of readymade flours, and does not require fermentation also. So, those moms-to-be who suffer from acidity can also enjoy this spinach dosa for pregnancy and kids as a healthy snack. To make spinach dosa, combine the urad dal and fenugreek seeds along with enough water in a deep bowl and soak for 2 hours. Drain well. Blend in a mixer using ½ cup of water till smooth. Transfer the urad dal-fenugreek seeds mixture into a deep bowl, add the spinach purée, whole wheat flour, salt and approx. 1 cup of water and mix very well. Heat a non-stick tava (griddle), sprinkle a little water on it and wipe it off gently using a muslin cloth. Pour a ladleful of the batter on it and spread it in a circular motion to make a 175 mm. (7”) diameter thin circle. Smear ¼ tsp of oil over it and along the edges and cook on a medium flame till the dosa turns light brown in colour from both the sides. Serve spinach dosa immediately with sambar and coconut chutney. An innovative dosa of whole wheat flour and urad flour fortified with spinach purée offers you a great way to top up on iron. When you are pregnant, everybody keeps telling you to have more greens, especially spinach, which is a storehouse of iron. Spinach is also rich in vitamin A and folic acid, both of which are antioxidants that help fight harmful free radicals in the body, and are also essential for the healthy development of your baby’s skin. But having spinach in the same way every day will make you bored of it. Including it in different ways, such as this palak dosa will ensure that you keep up your intake of greens without getting bored. Diabetic who are often advised to avoid dosa because of the use of rice, can also opt for 1 keerai dosai at snack time. This dosa yields 3.2 g of fiber per dosa which is also beneficial for them to manage blood sugar levels. heart patients, senior citizens, cancer patients and those with PCOS can also include this spinach dosa as a part of their menu. Kids who come hungry can also be served this nourishing snack instead of fried chips. Tips for spinach dosa. 1. Wash the spinach and methi very well to get rid of all the dirt. 2. Approx. 2½ cups of chopped spinach when blanched, drained and blended in a mixer gives ½ cup of spinach purée. 3. The dosa batter should be of pouring consistency. 4. This is a soft dosa and so cooking on both sides is very important. Enjoy spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids | with step by step photos and video below.

Scrambled Eggs is an international favourite, especially at breakfast time. It is easy to make, sumptuous and amazingly tasty, so why not give it a try? This perfect breakfast recipe will be soft and gooey, and not fully cooked, so it is best served with toasted bread slices Enjoy it hot and fresh.

masala chickpeas recipe | roasted, baked masala chickpeas | healthy Indian kabuli chana snack | with 44 amazing images. We show you how to make masala chickpeas 2 ways. One is roasted masala chickpeas on a tava and the other is baked masala chickpeas. Enhance your tea-time with this scrumptious masala chickpeas snack of cooked chickpeas cooked in olive oil with tongue-tickling spice powders. The combination of spices used to make the masala kabuli chana guarantees a super wild time, what with garlic powder, chaat masala, and more such mouth-watering stuff. Cooking on the tava takes 22 minutes and every Indian has a tava at home. So we suggest you opt for roasted masala chickpeas. Baking chickpeas does take 45 minutes which is fairly long. But the baked masala chickpeas are crisper than roasted chickpeas. You can also try other snacks like chakli and batata vada. Tips for masala chickpeas. 1. Store oven roasted masala chickpeas in an airtight container for 10 days. 2 The spices are added after the chickpeas are cooked for 22 minutes on the tava. Enjoy masala chickpeas recipe | roasted, baked masala chickpeas | healthy Indian kabuli chana snack | with step by step photos.

tomato shorba recipe | tomato and coconut milk soup | healthy tomato shorba | with 20 amazing images. tomato shorba is a tangy soup made from tomatoes and coconut milk, mildly spiced with cumin seeds and green chillies. Ingredients for tomato shorba are easily available in every Indian kitchen. The addition of jaggery imparts a slight sweetness and reduces the sourness of tomatoes, making the tomato shorba soup all the more pleasing to the palate. Notes and tips to make the perfect tomato shorba. 1. To make the tomato shorba, in a deep non-stick pan, add the tomatoes. Always make use of red plump tomatoes to get a pleasant tangy flavour. 2. Strain the mixture using a strainer and keep aside. This is done so we have a smooth tomato shorba. 3. Add the besan. This gives little thickness to the soup. Let’s see why this is a healthy tomato shorba ? Coconut milk contains some amount of potassium which is beneficial for those with high blood pressure .The lauric acid present in coconut milk has a positive effect on cholesterol levels improves heart health too. Tomatoes are a powerful antioxidant, super rich in vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Serve Indian tomato shorba hot. Learn to make tomato shorba recipe | tomato and coconut milk soup | healthy tomato shorba | with step by step photos below.

broken wheat salad recipe | kabuli chana dalia Indian salad | folic acid, vitamin B3, B1, protein rich broken wheat salad with chickpeas | with 25 images. broken wheat salad is a healthy Indian salad made from dalia, kabuli chana capsicum and parsley. Learn to make kabuli chana dalia Indian salad. A hearty Mediterranean broken wheat salad that is quite a meal by itself! broken wheat, boiled chickpeas, and roasted colourful peppers come together in this delicious salad. Ensure that the peppers are char-grilled before they are used in the broken wheat salad. The vegetables give a nice flavour to the wheat, while the lemon juice and olive oil dressing brings out the flavours of all the ingredients in kabuli chana dalia Indian salad. Serve broken wheat salad chilled garnished with chopped parsley. Enjoy broken wheat salad recipe | kabuli chana dalia Indian salad | folic acid, vitamin B3, B1, protein rich broken wheat salad with chickpeas | with step by step photos.
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