Vegetables and fruits are a very important part of the balanced diet. It has been found that people who eat healthy fruits and vegetables on a daily basis have a reduced risk of chronic diseases and a powerful immune system.
But everyone does not like the taste of vegetables and certain fruits, so here are some recipes that can make fruits and vegetables tastier for you!
Easy and healthy Indian recipes
1. Chickpea Curry (Chhole)
About the recipe : Made with convenient canned beans, this quick and healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want an additional vegetable, stir in some roasted cauliflower florets. Serve with brown basmati rice or warm naan.
- 1 2-inch piece fresh ginger, peeled and coarsely chopped
- 1 medium yellow onion, chopped (1-inch)
- 6 tablespoons canola oil or grapeseed oil
- 2 teaspoons ground coriander
- 2 teaspoons ground cumin
- ½ teaspoon ground turmeric
- 2¼ cups no-salt-added canned diced tomatoes with their juice (from a 28-ounce can)
- ¾ teaspoon kosher salt
- 2 15-ounce cans chickpeas, rinsed
- 2 teaspoons garam masala
- Fresh cilantro for garnish
Preparation Method :
- Pulse serrano, garlic and ginger in a food processor until minced. Scrape down the sides and pulse again. Add onion; pulse until finely chopped, but not watery.
- Heat oil in a large saucepan over medium-high heat. Add the onion mixture and cook, stirring occasionally, until softened, 3 to 5 minutes. Add coriander, cumin and turmeric and cook, stirring, for 2 minutes.
- Pulse tomatoes in the food processor until finely chopped. Add to the pan along with salt. Reduce heat to maintain a simmer and cook, stirring occasionally, for 4 minutes. Add chickpeas and garam masala, reduce heat to a gentle simmer, cover and cook, stirring occasionally, for 5 minutes more. Serve topped with cilantro, if desired.
- Mango puree – 4 cups, chilled for few mins
- Sugar – 3 tbsps or honey
- Milk – 1 1/4 cups
- Mango ice cream – 4 scoops
- Almond – 4, sliced a few for garnish
- Pistachio – 6, chopped
- Cashewnut – 3, finely chopped
- Mango – few mango cubes for garnish
- Glazed cherries – 3
- Tutti frutti – a heaped tbsp for garnish (optional)
- Whipped cream for garnish (optional)
Preparation Method :
- Bring milk to a boil in a vessel and simmer on low-medium heat for 10-12 mins. Add sugar and allow to dissolve. Turn off heat, bring to room temperature and chill for few minutes.
- Set aside 1/2 cup of mango puree. Blend the remaining 3 1/2 cups of the chilled mango puree and chilled milk to a smooth thick consistency.
- Pour 2 tbsps of mango puree in the bottom of each glass. Next, pour the blended thick mango milkshake into the chilled serving glasses to almost three-fourths of the glass. Place a scoop of mango ice cream or vanilla ice cream on top.
- Garnish with chopped nuts, chopped mango pieces, tutti fruity, and glazed cherries. Serve cold.
3. Oats Moong Dal Tikki
About the recipe : Oats and moong dal combine excitingly with an assortment of Indian spices to make a fibre and protein rich snack that will satisfy the food lover and health freak in you! To get perfect Oats Moong Dal Tikkis, shape them thinly and cook on a slow flame to ensure complete and uniform cooking. These tikkis are quite filling, and if used to make burgers, can end up as a snacky meal!
- 1/2 cup yellow moong dal (spilt yellow gram)
- 1/2 cup quick cooking rolled oats
- 2 tbsp freshcurds
- 3 tbsp grated onions
- 1/2 tsp finely chopped green chillies
- 2 tsp chaat masala
- 2 tsp chilli powder
- 1/4 tsp garam masala
- 1/4 tsp turmeric powder
- 1 tsp ginger garlic paste
- 2 tbsp finely chopped coriander
- salt to taste
- 2 tsp oil for greasing and cooking
Preparation Method :
- Clean, wash and boil the yellow moong dal in 1 cup of water in a deep pan till the dal is soft and cooked and all the water has evaporated.
- Drain and blend the dal in a mixer to a coarse paste.
- Transfer the paste into a bowl, add all the remaining ingredients and mix well.
- Divide the mixture into 12 equal portions and shape each portion into a 63 mm. (2½”) round flat tikki.
- Lightly grease a non-stick tava (griddle) with ½ tsp of oil.
- Cook each tikki, using ? tsp of oil, till they turn golden brown in colour from both the sides. Evenly cooked from both the sides.
- Serve immediately with healthy green chutney.