34. KARHI PAKODA (ULTIMATE): VER 03

INGREDIENTS

1. Sour curd - 2 cups
2. Besan (Refined Gram Flour) - 2 cups for karhi and 4 tbsp for karhi
3. Potaoes peeled and chopped into very small pieces - 1cup
4. Onions chopped- 4 tbsp
5. Garlic chopped - 1 tbsp
6. Ginger chopped - 2 tbsp
7. Green Chillies chopped - 4
8. Tomatoes chopped 1/2 cup
9. Salt 
10. Haldi 
11. Lal Mirch (Red Chilly) Powder 
12. Methi/Methre ( Fenugreek Seeds)
13. Sabut Lal Mirch ( Red Chillies Whole) - 3 (optional)
14. Cloves - 5
15. Black Cardamom - 2
16. Cinnamon - 2 sticks
17. Peppercorns - 10
18. Kasoori Methi - 1 tsp
19. Cooking Oil (for frying)  
20. Baking soda 1/8 tsp
21. For Seasoning: Desi Ghee, Jeera (Cumin seeds),  Heeng (Asafoetida) Powder, Red Chilliy powder 

METHOD 

STEP 01- PREPARATION OF PAKODAS
1. Mix together 2 cups besan, 1 tsp salt, 1/4 tsp red chilly powder, a pinch of baking soda, 1 cup chopped potatoes, 2 tbsp chopped onion, 1 tbs chopped ginger, 3 chopped green chillies and a little water to form a thick batter.
2. Heat oil in a karhai/pan.
3. When the oils is heated, pour dollop of batter into it and fry them until golden brown in colour. Take out and keep aside.
4. Repeat till all the pakodas are fried. 

STEP 02 - PREPARATION OF KARHI
1. Mix together 2 cups of sour curd, 4 tbsp Besan, 1 tsp salt, 1/2 tsp Haldi & 1/4 tsp Lal Mirch) in 3 glasses of water.
2. Heat 4 tbsp oil in a pan and fry 3 whole red chillies (optional) till they start changing colour. Put 2 tbsp chopped onions,1 tbsp chopped garlic and 1 tbsp chopped ginger and stir till they become translucent. Add 1/2 tsp Methi dana and stir till it is golden brown in colour taking care that it does not get burnt.  Add black cardamom, cinnamon sticks, black peppercorns, cloves and stir for a few seconds. Add chopped tomatoes and stir. Pour the Curd-Besan mix.
3. Keep stirring till it starts boiling. Add kasoori methi rubbed in palms. Reduce heat and let it simmer till desired consistency is reached.
4. Add pakodas and turn off the heat. The pakodas will absorb some liquid and become tender after half an hour or so.

STEP 03 - SPECIAL SEASONING
For special seasoning (optional) at the time of serving, heat 2 tsp Desi Ghee, add 1/2 tsp jeera, a pinch of heeng and 1/4 tsp lal mirch powder and pour over karhi before serving.

USEFUL TIPS
1. This is the ultimate version of karhi pakoda. For other versions of Karhi, basic as well as advanced, please type Karhi on the search bar on the left hand top corner.
2. Karhi goes very well with plain boiled rice or roti.
3. In case the curd is not sour enough, add amchoor powder or squeeze some lemon juice after it is ready, to make it sour as per taste.
4. One may like to save extra pakodas in the freezer for subsequent use. It will save you the hassles of making pakodas each time.
5. One can also procure any fresh or frozen pakodas from the market and use them instead of preparing them from the scratch.

*****

33. KARHI PAKODA : (STANDARD) VER 02

INGREDIENTS

1. Sour curd - 2 cups
2. Besan (Refined Gram Flour) - 2 cups for pakodas and 4tbs for Karhi
3. Spices: Salt, Haldi, Lal Mirch (Red Chilly) Powder, Methi/Methre ( Fenugreek Seeds), Sabut Lal Mirch (Red Chillies Whole) - 3, Kasoori Methi 1 tsp
4. Baking soda 1/8 tsp 
5. Oil for frying
6.For Tempering -  Desi Ghee (Clarified Butter),Jeera ( Cumin seeds),  Heeng (Asafoetida) Powder, Red Chilliy powder 

METHODSTEP 01- PREPARATION OF PAKODAS
1. Mix together 2 cup besan, 1 tsp salt, 1/4 tsp red chilly powder, a pinch of baking soda and a little water to form a thick batter.
2. Heat app. 3 cups oil in a karhai/pan
3. When the oil is hot, pour dollop of batter into it and fry them until golden brown in colour. Take out and keep them aside.
4. Friendly Tip: Make extra pakodas and freeze them in a ziploc in the freezer, to be use the next time.

STEP 02 - PREPARATION OF KARHI
1. Mix together 2 cups sour curd, 4 tbsp Besan, 1 tsp salt, 1/2 tsp Haldi & 1/4 tsp Lal Mirch)  with 2 glasses of water and leave overnight so that the curd becomes sour. 
2. Heat 2 tbsp oil in a pan and fry 3 whole red chillies  till they start changing colour. Add 1/2 tsp Methi dana and stir till it is golden brown in colour taking care that it does not get burnt. Quickly pour the Curd-Besan mix. Keep stirring till it starts boiling and starts thickening.
3. Boil for at least 20 minutes. If the mix becomes too thick, add some water but keep boiling it.
4. In case the curd is not sour enough, add amchoor powder or squeeze some lemon to make it sour.
5. Add Kasoori methi after rubbing it between your palms. 
6. Add pakodas and turn off the heat. The pakodas will absorb some liquid and become tender after half an hour or so.

STEP 03 - SPECIAL TEMPERING
1. For special tempering at the time of serving, heat 2 tsp Desi Ghee, add 1/2 tsp jeera, a pinch of heeng and 1/4 tsp lal mirch powder and pour over karhi before serving.



USEFUL TIPS
1. If you do not want the hassles of making pakodas, you can get any fresh/frozen pakodas from the market and add them to karhi.
2.  This is the standard version of karhi pakoda. Goes very well with plain boiled rice. Can be eaten with roti too. 
3. For other versions of Karhi, basic as well as advanced, please type Karhi on the search bar on the left hand top corner.

*****

32. KARHI WITHOUT PAKODA (BASIC): VER 01 (DIETERS' DELIGHT)

INGREDIENTS

1. Sour curd - 2 cups
2. Besan (Refined Gram Flour) - 4 tbs heapful
3. Salt - 1 tsp (as per taste)
4. Haldi (Turmeric Powder) - 1/2 tsp
5. Lal Mirch (Red Chilly) Powder - 1/4 tsp
6. Methi/Methre ( Fenugreek Seeds) - 1/2  tsp
7. Sabut Lal Mirch ( Red Chillies Whole) - 3 (optional)
8. Cooking Oil - 2 tbs
9. Special Seasoning (Optional): Desi Ghee (Clarified Butter) 1 tsp, Jeera ( Cumin seeds) 1/2 tsp,  Heeng (Asafoetida) Powder - 1/4 tsp, Red Chilliy powder -1/4 tsp.

PROCESS
1. Mix together items no. 1 to 5 (Curd, Besan, Salt, Haldi & Lal Mirch) in a mixie with 2 glasses of water.
2. Heat oil in a pan and fry whole red chillies (optional) till they start changing colour. Add Methi dana and stir till it is golden in colour taking care that it should not get burnt. Quickly pour the Curd-Besan mix.
3. Keep stirring occasionally till it starts boiling. Reduce heat and let it simmer till desired consistency is reached. Add a little water, if necessary.
4. For special tempering (optional), heat Desi Ghee, add jeera, heeng and lal mirch powder and pour over karhi before serving.

USEFUL TIPS
1. This is the basic version of karhi. For other versions of Karhi, standard as well as ultimate, please type Karhi on the search bar on the left hand top corner of the blog.
2. Karhi goes very well with plain boiled rice or khichri.
3. Can be made in a jiffy without much hassles.
4. In case the curd is not sour enough, leave it outside the fridge overnight or add amchoor powder or squeeze some lemon juice to make it sour.

*****

31. GREEN CHILLY CHEESE CURRY (BHUTANESE)

INGREDIENTS

1. Green Chiilies cut into halves length-wise - 10
2. Salt - 1 tsp
3. Amul Cheese cut into small pieces - 5 cubes/2 cups 

METHOD
1. In a pan, boil 3 cups of water with salt and chillies till chillies become tender.
2. Add cheese and let it simmer till it melts fully and forms a thick liquid smoothly enveloping the chillies.

USEFUL TIPS
1. Enjoy with plain boiled rice or as a side-dish with chapatis. It can also work as a good spread on bread or as a dip. 
2. Adjust the number of chillies as per your tolerance for chillies.

*****

30. SAMBAR

INGREDIENTS
1. Arhar (Toor) Daal - 1 cup
2. Salt - 1 tsp ( as per taste)
3. Haldi (Turmeric Powder) - 1/4 tsp
4. Onions  small marble size (shallots) peeled- 20 or  Medium size onions cut into 8 cubes each
5. Tomatoes Medium size cut into 8 pieces each- 4
6. Garlic cloves 10
7. Mixed vegetables as per taste and availability: drumsticks, carrot, radish, beans, pumpkin, snake gourd etc
8. Imli (Tamarind) extract 1/4 cup

For seasoning: 
1. Oil - 2 tbsp
2. Whole Red Dry chillies - 4
3. Kali Sarson (Black Mustard) Seeds -1/2 tsp
4. Heeng (Asafoetida) - 2 pinch 
5. Curry patta Leaves -  2-3 twigs 
6. Sambar Masala - 2 tbsp 

METHOD
1. Pressure cook Arhar Daal in 3 cups of water with salt, onions, tomatoes and garlic cloves. Switch off after the whistle. Let it remain in the cooker for a few minutes.
2. In a pan, heat oil and fry chillies till they turn dark. Take them out and put them in daal.
3. In the remaining oil, add sarson seeds, heeng, curry patta leaves and sambar masala and chopped veggies in that order. Add this tampering to the boiled daal and mix well. 
4. Add Imli water and boil for a few minutes till veggies are tender. 
5. Taste for salt and adjust consistency of sambar as per your taste by adding water, if need be. 

USEFUL TIPS
1. Thickness of Sambar is a matter of individual taste and preference. It can be adjusted towards the end by adding water if a thinner version is required.
2. Quantity of imli extract also has to be as per individual taste. It is suggested to put small quantity of imli water first and add extra quantity if a more sour taste is needed.
3.Quantity of salt will need to be adjusted as per quantity of imli used..more sour, more salt is the mantra.
4. Sambar can be made in any taste from very mild with very little tamarind, less masala and less salt or very strong by adjusting quantities of salt, imli and sambar masala.

29. BHINDI KURKURI (CRISPY)

INGREDIENTS
1. Bhindi 250 gms
2. Besan 2-3 tbs
3. Salt 1 tsp (As per taste)
4. Red Chilly Powder 1/4 tsp
5. Oil for frying
6. Chat Masala 1/2 tsp

METHOD
1. Wash, dry and cut Bhindi into small pieces (app 3/4")
2. Mix Besan, salt and chilly powder in a bowl. Do not add any water. 
3. Toss Bhindi in this mix till all the besan sticks to it. Sprinkle a few drops of water, only if required.
4. Heat oil and deep fry it on medium heat.
5. Sprinkle chaat masala before serving.
6. Serve hot.

USEFUL TIPS
1. Goes very well as a side dish for Arhar Daal & Rice.
2. If you do not have Chaat Masala, mix 1 tsp salt, 1/2 tsp red chilly powder and 1 tsp Amchoor powder and your chaat masala is ready.

*****

28. ARBI RASEELI (THICK GRAVY)

INGREDIENTS
1. Arbi 300 gms
2. Cooking Oil ~1.5 cups for frying 
3. Onion medium chopped and coarsely ground - 1
4. Ginger-Garlic Paste 1tbsp
5. Tomatoes Medium Sized blended - 3
6. Salt - 1 tsp ( as per taste)  
7. Red Chilly (Lal Mirch) Powder - 1/4 tsp
8.Turmeric (Haldi) Powder 1/4 tsp
9. Garam Masala 1/2 tsp
10. Coriander leaves (Dhania patti) washed and cut -1 tbsp.

METHOD
1. Peel Arbi and cut it into halves length-wise. Wash and drain well. 
2. In a karhai/pan, heat oil and fry Arbi pieces till they are golden in colour.
3. In a cooker, heat 2 tbsp oil. Add onion paste and fry till it starts changing colour.
4. Add salt and ginger-garlic paste. Also add Mirch powder and Haldi powder followed by tomato puree.  Fry well till tomatoes change colour. 
5. Add fried Arbi pieces and 1 cup water. Pressure cook for 2 minutes after whistle.
6. Add garam masala and garnish with Dhania (Coriander) leaves before serving.

USEFUL TIPS
1. While buying Arbi, ensure that the pieces are of long oval shape and are by and large of similar size. 
2. Apply a few drops of cooking oil on your hands before peeling Arbi and washing it. Some individuals tend to get itchy skin after handling uncooked arbi.

*****

26. ARBI AJWAINEE DRY

INGREDIENTS
1. Arbi 300 gms
2. Oil 3-4 tbsp ( Mustard Oil recommended)
3. Salt - 1 tsp ( as per taste) 
4. Ajwain 1/2 tsp
5. Red Chilly (Lal Mirch) Powder - 1/4 tsp
6. Asafoetida (Heeng) 1 pinch

METHOD
1. Boil Arbi and remove skin. 
2. Cut into round thick pieces of app. 3/4" each
3. In a pan, heat oil. Add ajwain, salt, asofoetida and mirch powder in that order.
4. Add Arbi pieces and mix well.
5.Reduce the heat and keep stirring it from time to time till it becomes golden brown.

USEFUL TIPS
1. While buying Arbi, ensure that the pieces are of similar size.
2. Goes well with Poori/Paratha.

*****

25. ARBI FRIED

  

INGREDIENTS

• Arbi 300 gms
• Oil 5 tbsp ( Mustard Oil recommended)
• Methi (Fenugreek) Seeds 1/2 tsp
• Kali Moti Sarson (Black Mustard) Seeds - 1/2 tsp
• Salt - 1 tsp ( as per taste) 
• Haldi (Turmeric) Powder - 1/2 tsp
• Red Chilly Powder - 1/4 tsp
• Dhania (Coriander) Powder - 1 tsp
• Heeng  (Asafoetida) 1 pinch

METHOD

• Boil Arbi and remove skin. 
• Flatten each piece by pressing between your palms. If a piece is too big, cut it into two before flattening it.
• In a flat pan, heat mustard oil and add Methi (Fenugreek) Seeds. Wait till they become golden.
• Add mustard seeds and let them splutter for 2-3 seconds.
• Add all the remaining spices (salt, haldi, mirch, dhania and heeng) in one go, stir briskly for 2 seconds. Add  flattened Arbi pieces and mix well carefully.
• Arrange Arbi pieces in the pan in such a way that no pieces are over each other.
• After some time when they become golden brown, flip them over. Let the other side also become golden brown. The key lies in cooking it on slow heat to give it that crispy flavour.
• Serve hot with roti or paratha. 

USEFUL TIPS

• More the oil, crispier it will be.
• Keep the heat low.
• While buying arbi, try to pick up roundish/oval pieces of same size and not very long curved ones.

*****

27. ARBI PUNJABI

INGREDIENTS
1. Arbi 300 gms
2. Oil 3-4 tbsp 
3. Onion small chopped
4. Salt - 1 tsp ( as per taste) 
5. Red Chilly (Lal Mirch) Powder - 1/4 tsp

METHOD
1. Peel Arbi with a peeler and cut into thin long pieces/slivers length-wise. Wash well and drain.
2. In a karhai/pan, heat oil. Add chopped onion and fry till it starts changing colour.
3. Add salt, mirch powder and Arbi slivers. Mix well. Cover with a lid and reduce heat. Keep stirring from time to time till it is done and most pieces are cooked and have a nice golden look. 

USEFUL TIPS
1. While buying Arbi, ensure that the pieces are of similar size.
2. Cooking on low heat in a heavy bottomed or non-stick karhai/pan is recommended. 

*****

24. CHHOLE (HOME STYLE)

INGREDIENTS

• Chhole (White/Kabuli Chana) - 1 cup, washed and soaked overnight
• Salt - 1 tsp (as per taste)
• Whole spices (Khada Masala) - Black Cardamom-1, Cloves-6, Peppercorns-10, Cinnamon stick-1, Tej Patta (Bay Leaf)-1 
• Tea Bag- 01
• Chholey Masala - 1.5 tbs
• Tomatoes cut into chunks - 2
• Dry Mango Powder (Amchoor) - 1 tsp
• Ginger 1" cut into small pieces
• Oil 2 tbsp
• For garnishing: 1 small onion chopped, a few green chillies & 1 lemon.

METHOD

• Pressure cook soaked chanas with salt, whole spices (khada masala), tea bag and 3 cups of water for about 30 minutes on low heat after whistle. 
• When done well and chanas are soft, mix dried mango powder. Remove taj patta.
• Mash with a ladle. At least half the chanas should get crushed. 
• Heat oil in a pan. Stir fry ginger for a few minutes. Add Chholey ka Masala and stir ensuring that it turns brown (not very dark brown). Add diced tomatoes and stir for 2 minutes. Mix it in boiled chanas and let it come to a boil.
• Check for consistency, salt  etc.
• Serve decorated with chopped onions, green chillies and lime wedges.
• 
  
• USEFUL TIPS

• Goes well with poori, paratha, kulcha, bhature, bread, dinner rolls or just as it is, as a snack.
• This preparation is light brown in colour and not dark like usual chholey served with bhature in most eateries which are dry and very dark.  

23 BAINGAN FRIED (BEGUN BHAJA)

INGREDIENTS

• Round Brinjal - 1
• Mustard Oil - 3 tbsp
• Salt - 1 tsp 
• Red Chilly Powder - 1/4 tsp

METHOD

• Wash and cut brinjal into round slices 1/2" thick.
• Rub 1/2 Mustard oil and salt on both sides. 
• Heat a non-stick pan, heat remaining oil and arrange 2-3 Baingan slices thereon. Do not pile one on top of the other. Cook till it becomes golden brown. 
• Flip over to the other side and continue to cook till that side also becomes golden brown.
• Sprinkle red chilly powder, flip once more and cook for 30 seconds and flip back. it is now ready to serve.  

USEFUL TIPS

• Baingan tends to suck oil. One may have to add some extra oil.
• Goes well as a side dish or as an accompaniment to  Daal-Chawal.

*****

22. BAINGAN MASALA

INGREDIENTS

• Brinjals long 250 gms
• Mustard Oil 2 tbsp
• Onion Medium size finely chopped - 1 (optional)
• Dhania (Coriander) whole - 1/2 tsp
• Salt - 1 tsp 
• Haldi (Turmeric) Powder - 1/2 tsp
• Red Chilly Powder - 1/4 tsp
• Amchoor (Dry mango) Powder - 1 tsp
• Dhania (Coriander) Powder - 1 tsp

PROCESS

• Cut brinjals in cubes by first dividing it in two pieces length wise and then cutting each one into 4-5 piecs of app 2" length. Each brinjal should give you about 8-10 pieces of half cylinder shape.
• In a karhai, heat mustard oil and add chopped onion and Dhania (Coriander) seeds. Keep stirring till the seeds become golden.
• Add all the other spices in one go, stir briskly for 2 seconds. Add  brinjal cubes and mix well.
• Cover with a lid and keep stirring from time to time till they are done and get a nice roasted look.

USEFUL TIPS

• Nice tender Brinjals will give better taste to the dish.
• The taste and look of the Baingan Masala will depend upon the proper control of heat. If heat is too low, Baingans will get cooked but will have a boiled look without getting the roasted crisp look. If heat is too much, they will get burnt but will still be under-cooked.
• This is a deviation of Bharwan Baingan and according to some tastes better than Bharwan Baingan.

21. RAITA/ DAHI BHALLA MASALA

INGREDIENTS

• Jeera (Cumin seeds) whole - 4 tbs
• Dhania (Coriander) whole - 2 tbs
• Ajwain whole - 2 tbs
• Heeng (Asofoetida) - 1tsp

METHOD

• In a pan, roast Dhania, Jeera and Ajwain one by one  and let it cool. (As the browning speed of all these items varies, it is important to do it individually and not together)
• Roast Heeng powder also lightly on a very low heat for a few seconds. Low heat is important, otherwise it will get burnt.
• In a dry grinder, grind all the ingredients together..
• Stored in an air-tight bottle, it can last a few months.

USEFUL TIPS

• Adds a distinct taste and flavour to Dahi Bhalla, Moong Mangori or any Raita.
• The look and colour of the masala will depend upon the extent of roasting.
• The flavour can be adjusted by changing proportions of various items. 

20. EGG MASALA (DRY)

INGREDIENTS

• Eggs - 4, boiled hard and cut into vertical halves
• Onions - 2, medium sized chopped fine
• Garlic -1 tbsp chopped fine
• Ginger - 1 tsp grated coarsely
• Tomatoes - 2, medium sized pureed in a mixer
• Green Chilies - 4, slit length wise
• Cumin seeds - 1/4 tsp
• Salt - 1/2 tsp ( as per taste)
• Red Chilly Powder - 1/4 tsp
• A bunch of green coriander leaves, washed and cut,
• Cooking Oil - 2 tbs

METHOD

• In a pan, heat oil and add chopped onions, garlic and grated ginger. Keep stirring until it starts turning golden brown.  Add cumin seeds and green chillies and stir for 10 seconds. Add  salt, red chilly powder and tomato puree (in that order) and cook on low heat till tomato puree changes colour and is cooked well.
• Add 1/2 tsp of garam masala and stir well.
• Add cut eggs and mix tenderly into this, taking care that the yolks do not separate from the white of the egg.
• Cover with a lid and let it simmer on very low heat for a few minutes. There is no gravy in this, only thick masala.
• Decorate with green coriander leaves and serve.

USEFUL TIPS

• For introducing variation, replace jeera with mustard seeds and curry patta.
• Goes well with hot parathas.

19. MIXED FRUIT RAITA

MIXED FRUIT RAITA

INGREDIENTS

• 1/2 kg Curd,
• 4 tbsp sugar,
• 6 green cardamom,
• 1/4th tsp Nutmeg (Jaiphal) powder,
• 2 cups of cut fruit as per your choice ( Bananas, Apple, Pineapple, Pears, Strawberries, cherries, blue-berries etc)

METHOD

• Beat curd well to make it smooth,
• Grind sugar, cardamom seeds and Nutmeg powder well and add to the curd,
• Add cut fruit as per your choice. 

*****

18. FISH CUTLETS (SNACKS)

INGREDIENTS

• 1/2 kg fish (Rohu)
• 1 egg beaten well
• 1/2 cup onion finely chopped 
• 2 green chillies finely  chopped
• 1 bunch chopped coriander leaves
• 1 cup bread crumbs
• 1 tsp salt (as per taste)
• Oil for deep frying

METHOD

• Wash and clean fish and boil it in a pan with just enough water to cook it. Let the water be fully evaporated. Let it cool down. 
• Mash the fish well with hand and carefully remove all the bones .
• Add chopped onion, chillies, coriander leaves, salt and beaten egg and mix well.
• Divide the mixture into 10-12 equal parts as per the size of serving required, large for cutlets, small for making cocktail snacks.
• Roll each portion between your palms and press it lightly to flatten it. 
• Roll the patties in bread crumbs pressing lightly,
• Heat oil in a pan and deep fry.
• Drain on an absorbent paper.
• Serve hot with Mint Chutney (Recipe' No 14 on this Blog).

USEFUL TIPS
For a healthier version, you may shallow fry the patties in a non-stick pan with a few drops of oil.

*****

17. MOONG SPROUTS (DIABETIC & HEART FRIENDLY SNACK)

 MOONG SPROUTS

INGREDIENTS

1. Sprouted* Moong (Green Gram)...1 cup 
2. Cooking oil...1 tsp
3. Ginger chopped...1 tsp
4. Green chilly chopped...1
5. Salt 1/2 tsp (as per taste)
6. Lemon juice...1 tbsp

METHOD

1. Heat oil in a pan. 
2. Add chopped ginger, chopped chilly and salt and stir briskly.
3. Add sprouts and 1/4 cup water.
4. Cover with a lid and cook on slow heat till it becomes tender and water dries up. Keep stirring in between ensuring that it does not get burnt.
5. Take off the burner and squeeze lemon juice before serving.

USEFUL TIPS

1. *For making sprouts, wash and soak 1 cup whole  Moong (green gram) in water for app 8-12 hours. Wrap the soaked daal in a sprouter or in a wet cloth and place in a pan covered with a lid. Keep checking periodically that the cloth remains moist and is not totally dry at any point. Depending on the climatic conditions, Moong will sprout in 18 to 24 hours.  
2. Chopped onion and coriander leaves can also be added before serving.
3. Makes a healthy side dish or a healthy snack in between meals.
4. In case you want it absolutely fat-free, simply cook the sprouts with all ingredients and add lemon juice etc as above. 

****

16. OATS PORRIDGE SALTED (DIABETIC FOOD)

INGREDIENTS

1. 1 cup Oats (Quaker's/ Saffola) 
2. 1 small onion chopped
3. 5-6 cloves of Garlic chopped
4. 1" Ginger chopped
5. 2 green chillies chopped fine
6. 1/2 cup carrots cut into small pieces
7. 1/2 cup peas
8. 1/2 cup cauliflower florets
9. 1 large tomato cut into small pieces
10. 8-10 Curry patta leaves (optional)
11. 1/4 tsp coarsely crushed pepper
12. Salt 1 tsp (as per taste)

METHOD

1. Place all the ingredients except oats in a pan along with 2 glasses of water. Cover with a lid and reduce the heat after it starts boiling. Let it simmer for five minutes.
2. Add 1 cup oats and keep stirring till it mixes well. keep the heat low.
3. The oats salted porridge will be ready in 4-5 minutes. Check for desired consistency. Add extra water if required.

USEFUL TIPS

1. Don't serve too hot especially to a diabetic patient. It can scald the mouth. 
2. All ingredients except salt and oats are optional. Quantities of veggies are also variable depending upon your taste and availability.
3. A few other items that can be added to or substitute the veggies for the sake of variation are sprouts (Moong, Bengal Gram), ground-nuts  roasted or raw, walnuts, chopped spinach, cucumber, paneer etc.
4. Seasoning with mustard and curry patta can provide variation too. 

*****

15. OATS CHILLA (DIABETIC FOOD)

Oats Chilla

INGREDIENTS

1. 1 cup Oats (Quaker's/ Saffola) ground to fine flour in a dry grinder,
2. 1 tbsp gram flour, 
3. 1 small onion grated or chopped very fine,
4. 5-6 cloves of Garlic peeled and grated,
5. 1" Ginger grated,
6. 2 green chillies chopped fine,
7. Coriander leaves chopped,
8. 2 tbsp sprouted moong coarsely crushed (optional)
9. Salt 1-1.5 tsp (as per taste)
10. Ajwain or Jeera (cumin seeds) 1/4 tsp
11. Olive Oil or Canola or Saffola Oil

PROCESS

1. Mix all the ingredients from number 1 to 10 to form a thick batter of pouring consistency.
2. Heat a non-stick pan. Put 1/4 tsp of oil and app 1/2 cup batter. Spread around into a round formation with the help of a flat spatula. Flip over after some time and cook till it becomes golden brown on both sides.
3. Serve hot.

USEFUL TIPS

1. Serve with Mint Chutney (Recipe no.14), White Dip (Recipe no. 12), Tomato sauce, plain curd or just as it is.
2. A whipped egg can also be mixed in the batter to add extra proteins. 
3. Replacing Jeera/Ajwain and coriander leaves with Mustard seeds and chopped curry patta can provide variation to taste and flavour.

*****

14. MINT CHUTNEY (DIET FOOD)

INGREDIENTS

1. Mint (Pudina), 2 bunches  cleaned and washed. Need not throw away soft stems.
2. 1 Raw mango, peeled and cut into small pieces
3. 2-3 Green chillies (as per taste)
4. 5-6 cloves of Garlic peeled
5. Coriander leaves, 1 bunch cleaned and washed (optional)
6. Salt 1-1.5 tsp (as per taste)
7. Walnut kernels ...4-5 cut into small pieces (optional)

PROCESS

1. Grind into a smooth paste items number 1 to 6 in a chutney jar of the mixie adding as little water as possible.
2.  Add Walnut kernels and grind again. This will change the colour of chutney into a lighter green and give it a good consistency.

USEFUL TIPS

1. Mixie jar may not be able  to handle all the items together. Therefore, first grind harder items like mango, garlic, chillies and salt. Then add Mint & Coriander leaves. Add Walnut in the end as it will help you manage the consistency of the chutney.
2. Mango can be substituted by lemon juice but the flavour of the two will be different.
3. f you do not like the strong flavour of garlic, don't put it or reduce the quantity.