Tiffin recipes
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.
