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One Pot Meal

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Soya Chunks are made of soy flour from which oil has been extracted. Soya Chunks are rich in Omega 3, polyunsaturated fats, proteins, calcium and iron. Soy has a high fibre content which increases metabolism, keeps stomach full for a long time and aids in easy digestion. But taking them in large quantities may damages liver as it increases the uric acid in body .

I have added other veggies too to complete  or increase the nutrient content. This is easy recipe and can be made for parties as well or made regularly. Its a one pot meal recipe so less utensils are used!

INGREDIENTS:

  1. 2 Cups Basmati Rice
  2. 1 Cup Soy Chunks
  3. 1 Large Potato
  4. 1 Onion
  5. 1/2 Cup Peas
  6. 1/2 Cup Carrots
  7. 1/4 Cup Beans
  8. 1/4 Cup Corn
  9. 1-2 Bay Leaves
  10. 2-3 Cloves
  11. 2-3 Cardamom
  12. 1 Star anise
  13. 1 Teaspoon Cumin Seeds
  14. 1 Teaspoon Ginger Garlic paste
  15. 1 Teaspoon Cumin Powder
  16. 1/2 Teaspoon Red Chilly Powder
  17. 1/2 Teaspoon Turmeric
  18. 1/2 Teaspoon Garam Masala
  19. Salt as per taste
  20. 2 Tablespoon Oil
  21. Coriander for Garnish

PREPARATION TIME: 45 Minutes

HOW TO PREPARE:

  • Wash rice and keep aside, Slice the Onions and keep aside
  • In a wok, heat oil, crackle Cumin Seeds, Star Anise, Cloves, Cardamom and Bay Leaves
  • Add Sliced Onions and Ginger Garlic Paste. Saute until Onions get translucent.
  • Add Corn, peas, Medium cut Potatoes, 1″ Cut Beans, Carrots and Soya Chunks.
  • Keep Cooking until the veggies are slightly cooked
  • Add Salt, Red Chilli, Turmeric, Garam Masala and Cumin Powder
  • Mix everything and Add soaked Rice.
  • Pour in double the quantity of water than the rice .
  • Mix, Cover and cook until rice is cooked and water is reduced.
  • Water should have dried up.
  • Take off flame and keep it covered for 5-8 minutes for rice to get cooked in steam
  • Once done serve hot with fresh coriander as garnish.

Trevati dal is a protein rich combination of Chana, Toor and Green Moong dal. It can be cooked everyday as its light and simple to make. This gives you immense energy to be active through out the day. Adding Lauki or Bottle gourd to it gives the fiber content and makes it a one pot meal for a healthy and fit lifestyle. For the spicy and crunchy texture or the carb content i added the urad dal and besan vadi. Its a wholesome meal in itself.

INGREDIENTS:

  1. 1/2 Cup Chana Dal
  2. 1/4 Cup Toor Dal
  3. 1/2 Cup Green Moong Dal
  4. 1 Cup Diced Lauki/Bottle Gourd
  5. 6-8 Urad Dal and Besan Dry Vadis
  6. 1/2 Teaspoon Hing/Asafoetida
  7. 1 Teaspoon Jeera/Cumin
  8. 1-2 Tejpatta/Bay Leafs
  9. 2-3 Long/Cloves
  10. 1 Chopped Onion
  11. 1 Chopped Tomato
  12. 1 Teaspoon Ginger Garlic Paste
  13. 2 Chopped Green Chillies
  14. 1/2 Teaspoon Haldi/Turmeric Powder
  15. 1 Teaspoon Red Chilli Powder
  16. 1/2 Teaspoon Jeera Powder
  17. 1/2 Teaspoon Coriander Powder
  18. 1/4 Teaspoon Garam Masala
  19. 1 Lemon Juice
  20. 2 Tablespoon Ghee/Clarified Butter
  21. Salt to Taste
  22. Fresh Coriander for Garnish

PREPARATION TIME: 45 Minutes

HOW TO PREPARE:

  • Fry the Urad Dal and Besan Vadis and keep aside
  • Wash the dals and heat Ghee in the pressure cooker
  • Crackle Jeera, Long, Tejpatta and hing
  • Add in Onions and Ginger Garlic paste and saute till slight brown
  • Add in Tomatoes, Haldi, Coriander Powder and saute till masala leaves oil
  • Add Lauki and Green Chillies and saute for few minutes
  • Add the Dals, Salt, Red Chilli Powder, Jeera Powder, Garam Masala and mix well
  • Pour Water according to the consistency required ( 2 Cups Approx)
  • Add in the Vadis, close pressure cooker lid and simmer for 5 minutes
  • Cook further for 3-4 whistles, Once gas releases open the lid
  • Pour in Lemon Juice and sprinkle fresh Coriander leaves
  • Serve hot with Chapatis or rice or have it alone as its a wholesome meal in itself.