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Green way to good health
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Include some leafy vegetables in your daily diet by checking out these recipes.
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GOOD NUTRITION: The world of greens. — Photo: K. Ramesh Babu
THE BENEFICIAL aspects of leafy vegetables have been reiterated time and again. Green vegetables are full of iron and other vitamins which are necessary for the human body.
If you are fed up of cooking and eating the regular dal palak or thotakura try out the following recipes which can be eaten with roti and rice. Simple and easy, they are full of nutrients and tasty too.
Palak tamater
Ingredients:
Spinach (boiled and chopped)- 250 gms
Onions (sliced)- 20 gms
Tomatoes (sliced)- 20 gms
Tomato puree - 100 gms
Red chilli powder - 15 gms
Salt to taste
Coriander powder - 10 gms
Method: In a pan heat oil and add the sliced onions cook till they are light brown.
Then add sliced tomatoes and cook till done.
Add the tomato puree, coriander powder and red chilli powder. Cook till they are done.
Then add the spinach and sauté till the mixture is cooked. Check the seasoning and serve hot.
Palak paneer
Ingredients:
Spinach (boiled) - 200 gms
Green chillies (chopped) - 3 gms
Ginger (chopped) - 2 gms
Garlic (chopped)- 2 gms
Slivers of one dry red chilli
Butter - 15 gms
Cottage cheese (cut into dices) - 8
Cream - 10 ml
Red chilli powder - 5 gms
Salt to taste
Cumin seeds (whole) 5 gms
Method: Puree the boiled spinach to a thick paste. Heat butter in a pan, add cumin seeds and then green chilli, ginger and garlic. Sauté for a while.
Add the spinach puree, heat till it boils. Add the red chilli powder, and dry red chilli and the cottage cheese.
Then cook till done and correct the consistency by adding water.
Remove from the flame and add the cream, mix properly and serve hot.
Aloo methi
Ingredients:
Potatoes (boiled and diced) - 150 gms
Methi (blanched) - 50 gms
Turmeric powder - a pinch
Red chilli powder - 5 gms
Salt to taste
Coriander powder - 5 gms
Kasoori methi - 5 gms
Cumin seeds - 3 gms
Oil - 5 ml
Method: In a pan heat oil and add cumin seeds. When they crackle, add the turmeric powder and potatoes. Toss it and when mixed properly add rest of the powdered masalas and the blanched and chopped methi leaves.
Mix both properly and cook. Add kasoori methi. Mix well and and check seasoning. Serve hot.
Gongura pappu
Ingredients:
Arhar dal - 10 gms
Salt to taste
Turmeric powder - 5 gms
Green chillies (slit) - 3
Gongura (chopped) - 50 gms
Curry leaves - 5 gms
Mustard seeds - 2 gms
Red chilli powder - 5 gms
Oil - 10 ml
Method: Boil the dal with green chillies and turmeric powder in twice the amount of water. When the dal is almost done add the gongura leaves to it.
Cook further till the dal gets completely cooked. In a pan heat the oil, add the mustard seeds and the curry leaves. When they crackle add red chilli powder and pour this mixture over the dal. Cook the dal further to the required consistency and serve hot with rice.
The writer is Executive Chef at ITC Kakatiya Sheraton Hotel and Towers.
O.P. KHANTWAL
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