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Vegetable Brown Fried Rice
2 cups brown rice
2/3 cup low fat paneer
½ cup finely chopped carrots
½ cup finely chopped capsicum
½ cup French beans
½ cup cabbage
½ cup spring onions
1 tbsp garlic
1 tbsp soya sauce
1 tbsp vinegar
½ tsp pepper powder
8 celery leaves
1 star anise
1 tbsp olive oil
Salt as required
Method:
- Wash the rice well. Add the rice to the cooker and with 4 cups water and 2 to 3 drops of oil.
- After a whistle, turn the flame off and open the cooker once the pressure is relieved and drain the rice in to a colander, allowing it to cool.
- In a non-stick pan, add the oil and then the garlic. Sauté till the garlic browns.
- Add the star anise to the pan.
- Add the vegetables (French beans, carrot, cabbage, spring onions and capsicum) with salt and cook.
- Mix the paneer in along with the vinegar, soya sauce and celery leaves.
- Next, add the rice and pepper powder and cook for 2 minutes.
- Add some spring onions to garnish.
Serves four people
Per serving values:
- Calories: 290 kcal
- Carbohydrates: 40 g
- Proteins: 10 g
- Fats: 10 g

Kathi Rolls
Ingredients:
1 cup whole wheat flour
⅓ cup buttermilk
1 cup moong and vatana
1 cup mixed vegetables (carrot, cauliflower, capsicum)
1 sliced onion
2 tsp ginger and garlic paste
½ tsp mustard
½ tsp jeera
¾ tsp coriander powder
½ tsp garam masala
½ tsp red chilli powder
¼ tsp turmeric
Pinch of hing
1 tbsp oil
Salt as required
Methods:
- Wash the moong and vatana. Soak them overnight and pressure cook. Mash the pulses once cooked.
- Make dough with the flour and buttermilk and set aside.
- In a pan, add the oil, mustard and jeera.
- As they begin to crackle, add the hing, onions and salt. Add the ginger and garlic paste, coriander powder, garam masala, chilli powder and turmeric powder.
- Add the vegetables and cook till done. Add the mashed moong and vatana to this and mix well.
- Roll out rotis from the dough and dry roasted or roast with less oil.
- Add the vegetable and pulse mixture to the roti and roll it over using a toothpick to keep it in place.
Serves four people
Per serving values:
- Calories: 354 kcal
- Carbohydrates: 45 g
- Proteins: 21 g
- Fats: 10 g

Masala Bulgar Wheat
Ingredients:
1 cup bulgar wheat
2 cups moong dal
1 cup mixed vegetables of choice
1 cup chopped onion and tomato
1 tsp finely chopped garlic
1 tsp finely chopped ginger
1 finely chopped green chilli
1 tsp garam masala
2 cloves
1 inch cinnamon
3 to 4 peppercorns
2 tsp oil
Salt as required
Methods:
- Soak bulgar wheat and dal overnight after washing.
- In a cooker, add the oil and sauté the ginger and garlic for a couple of minutes.
- Next, add the onion and tomato along with cloves, cinnamon, peppercorns garam masala and green chilli.
- As the tomato gets tender, add 3 cups of water and the vegetables as well as the soaked bulgar wheat, dal and salt. Put the lid on the pressure cooker.
- After 2 whistles, turn the gas off and let the preparation continue to cook in the steam.
- Garnish with a sprinkle of garam masala.
Serves four people
Per serving values:
- Calories: 288 kcal
- Carbohydrates: 45 g
- Proteins: 18 g
- Fats: 4 g

Baked Paneer and Vegetables
Ingredients:
1 cup cauliflower
1 cup milk
1 big sweet potato or potato
1 cup paneer
1 cup mushrooms
1 cup broccoli
1 cup French beans
½ cup green peas
1 tbsp garlic
2 tbsp powdered oats
1 tbsp mixed herb
1 tsp pepper
1 cube of cheese grated
½ cup brown bread crumbs
1 tsp ghee
Method:
- Boil the sweet potato, peel it and mash it.
- Steam or boil the cauliflower florets.
- Puree the cauliflower along with the garlic and mixed herbs.
- In a vessel, add the cauliflower sauce and milk, along with the powdered oats.
- Add the French beans, mushrooms, broccoli, green peas and paneer to this mixture and cook till done and the mixture thickens. Add a dash of salt and pepper.
- Grease a baking dish with ghee, layer the sweet potato and then add vegetable mixture.
- Top it with 1 cube of grated cheese and bread crumbs.
- Bake till the surface is golden brown.