Iftar Bites : Barley Pomegranate Tabbouleh and Dal Soup

The markets are bursting with juicy ruby-red pomegranates here in Hyderabad.About Rs.15 each,the fruit is worth every rupee.
The power packed sweet pomegranates in the wholesome barley tabbouleh is one nourishing Iftar(fast breaking) nibbles.

Ingredients
1 cup barley
1/2 teaspoon black pepper,freshly ground
1/2 teaspoon ground cumin(zeera)
1/2 a lemon freshly squeezed
3/4 teaspoon salt
1/4 cup Mint,freshly chopped
1 cup pomegranate arils
Method
Rinse barley in cold water.Cook in 3 cups of salted water until soft about 30 minutes.Drain the water(can be cooled and consumed).
Cool the barley,transfer in large mixing bowl,add the cumin,pepper,lemon and mint and combine well.Finally combine the pomegranate.Serve.
Can be refrigerated in air tight container for 2 days.



Dal Soup

Sun starved monsoon season has left us craving for more of warm soups for Iftar.This heart warming dal soups is one of my favorites.



Recipe
Ingredients
1/2 cup Yellow Mung Lentil
1 medium chopped onion
1/4 teaspoon turmeric
1/2 teaspoon black pepper,freshly ground
1/4 teaspoon ginger,minced
1 big clove garlic,minced
1 Tablespoon Extra Virgin Olive Oil
1/4 cup mint leaves

Method
Wash and Soak lentil for few minutes.
Heat the oil in a saucepan or pressure cooker. Add the chopped onions and saute until lightly brown(reserve a few for garnish). Add ginger,garlic and saute some more for another minute. Add the turmeric ,chopped mint and lentils.Cook the lentils in a cup of water until lentils are tender. May take 8-10 minutes in a pressure cooker or 20 minutes in a covered skillet. Now blend it in a food processor or blender along with a cup of water ,until smooth
Put back in the saucepan and simmer for few minutes until the white foam forms at the top. Serve warm ,garnish with fried onions.

I'm sending the Iftar bites over to Ramadan special events : Mona's Hyderabadi Ramadan food festival and Lubna's Joy from Fasting to Feasting III.

Barley Brown Lentil Mushroom Stew with Harissa

Harissa,the spicy Moroccan pepper sauce, works wonders in this revitalizing soup ,with just the right amount of spice and heat.The wholesome barley, brown lentils and mushrooms ,all healing foods,makes the stew a complete meal.

Barley
Barley is a high fiber grains,which means perfect for intestinal health.Its dietary fiber also helps in lowering cholesterol,fighting diabetes and protecting against some kind of cancers.Rich in selenium eating barley can enhance the immunity. learn more ways to include barley in your diet.

Recipe Barley Brown Lentil Mushroom Stew with Harissa
Serves 2-3
Ingredients
1/2 cup pearl Barley
1/2 cup brown lentils
2 cups mushrooms,chopped
1 large onion,finely chopped
1 plum tomato,finely chopped
1 teaspoon fresh ginger,finely grated
2 cloves garlic,finely grated
2 tablespoon Harissa
1 teaspoon salt
1 tablespoon extra virgin olive oil or canola oil

Method
Rinse the lentils and barley in cold water.
Heat the oil on medium heat in a large pot or skillet. Add the onions ,saute for 2 minutes until translucent, then add the garlic,ginger,tomatoes and harissa.Add the lentils and barley,saute for 3-4 minutes,then add 3 cups of water.Cover and simmer for 25 minutes,then add the chopped mushrooms and simmer another 15-20 minutes on low heat until lentils and barley are tender.Serve warm with some fried onions.

Health nut Challenge 2 :Healing foods - please share your creations.Check here for the rules of the event.

Craving More Cranberries. And Xagave N Cookbook Giveaway

If the previous post wasn't enough ,here are some more of the appetizing dishes with the phenomenal cranberries, that always crave me for more.Why not ,these are incredibly healthy and cheapest this season.Make the most of their abundance in the markets,devour them in sweet or savory ,the berry is very adaptable in everyday cooking.The recipes are also part of Health Nut challenge: Healing foods.

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Cranberries have long been valued for their ability to help prevent and treat urinary tract infections. Now, recent studies suggest that this native American berry may also promote gastrointestinal and oral health, prevent the formation of kidney stones, lower LDL and raise HDL (good) cholesterol, aid in recovery from stroke, and even help prevent cancer..Read more about its health benefits at whfoods.org

Cranberry Salsa with Baked Sweet Potatoes

Serves 3-4
Both Recipes adapted from My Own Sweet Thyme
1 cup cranberries,chopped
1 small tomato,finely chopped
1/2 a medium onion,finely chopped
1-2 jalapeno or any other hot peppers, seeded and finely chopped
2 Tablespoon cilantro, finely chopped
1 Tablespoon orange zest
1 Tablespoon orange juice
1/2 teaspoon fresh ginger, grated
1/8 teaspoon freshly ground black pepper
1/4 teaspoon salt

Method
mix all the ingredients and let sit for an hour for flavors to infuse.Serve with any baked chips or as a relish.

Baked Sweet Potato Chips
Ingredients
1 large sweet potato (approximately 8 ounces)
1 table spoon of extra virgin olive oil or canola oil
1/4 teaspoon chili powder
1/4 teaspoon salt
Method
Peel the sweet potato and slice crosswise into 1/8 inch slices using a very sharp knife or other vegetable slicer.
In a mixing bowl mix the slices with salt ,oil and chili powder.Use hands to rub oil in to each one of the slices.Arrange the sweet potato slices on 2 baking sheets in a single layer.
Bake at 375 degrees ,while turning once ,for about 18-20 minutes.Cool and immediately transfer in air tight containers.Chips tasted best on the same day,if store properly are good for a week or two.

Cranberry Lentils

Recipe adapted from Cham's Cranberry Dhal(lentil)
Ingredients
1 cup split yellow Moong lentil
1/2 teaspoon chili powder
1/4 teaspoon Turmeric
1/2 teaspoon Salt
Tempering(tadka)
1/2 cup Fresh or frozen cranberries
1/2 a medium onion,finely chopped(about 2 tablespoon)
2 dry red chillies
2 teaspoon extra virgin olive oil or canola oil
1/2 teaspoon each of Mustard seeds and Cumin seeds
few Curry leaves
Method
Cook the lentils in a 2 cups of water ,turmeric,chili powder and salt until lentils are soft. May take 8-10 minutes in a pressure cooker or 25-30 minutes in a covered skillet. Now mash the cooked lentil mixture.
To prepare the tempering, heat oil in a smallest pan in the kitchen. Add the berries,onions,dry chillies,mustard seeds ,garlic and curry leaves and chillies. Turn off the heat when the mustard seeds start to splutter and berries start to pop.Mix this in to the lentil mixture.Serve with any kind of bread.


Cranberry Vegetables

Include cranberries with any kind of spicy sauteed vegetables,I add the berries towards the end of the cooking process and cook for another 5-6 minutes.

Spicy Cranberry sauce Chicken

The tangy cranberries with spices and herbs enhance the flavor of chicken.I remember tasting this dish with turkey at one of my friends place,the recipe also worked perfectly with chicken.

Recipe
Ingredients
2 pounds Skinless Free range chicken,whole or cut in medium pieces
1 teaspoon spice mix(I used Shan Tikka masala or use any other chicken seasoning)
1 teaspoon salt
for the sauce
1/2 cup fresh cranberries
1/2 teaspoon each of cumin and coriander powder
1/2 teaspoon hot chili powder
1/2 cup fresh herbs,cilantro or mint or parsley
1/2 teaspoon salt
Method
Marinate the chicken in the spice mix and salt for an hour.
Prepare the sauce,blend all the ingredients under sauce in a food processor or blender.Cook the mixture on medium heat for 15-20 minutes until thickened.
Preheat oven to 325F.T
Transfer the chicken in an baking dish.Bake for about 35 minutes. Get the dish out of the oven and pour the sauce all over the chicken.Cook for another 25-30 minutes until tender and cooked through.Serve warm as a side dish.


Xagave(Agave Nectar) and Delicious Meet Nutritious Cook book give away!

I've tried and loved the wonder product,now is a chance to win this awesome package of Xagave and the Delicious Meet Nutritious Cook book :
*Leave a comment on this post about the favorite agave recipe from the list I tried or from the Xagave blog.
*Spread the word ,if you own a blog ,mention about the giveaway or tweet about it.
You have until next Monday(30th November) to enter.One lucky winner will be announced on next day.Good luck!

Updated:The lucky winner is tasteofbeirut.Congrats!Please claim your prize by December 5th.Drop me your address at YasmeenHealthnut@gmail.com.

Kosambari,a raw vegetable salad(With Carrots,Cucumber and Lentils)

A summery salad with fresh veggies including cool cucumber,carrots and tender soaked moong lentils,Kosambari is a favorite side served along with rice,sambar among other tasty dishes in a full course Udupi meal. With minimum or no cooking required the salad\side is definitely a favorable dish for hot summers.

Recipe adapted from Ramya's Mane Adige
Ingredients
1 cup carrots,grated
1/2 cup Moong lentil,soaked (for 4-6 hrs or over night) or use full grown moong sprouts or any other tender sprouts(I used broccoli sprouts).
1 small cucumber,diced
1/2 cup coconut,fresh or dried
1 tablespoon cilantro,finely chopped
1-2 small green chillies,finely chopped(optional)

for dressing
2 teaspoon extra virgin olive oil or coconut oil [exclude the oil here if tempering the salad]
1/2 teaspoon black pepper,freshly ground
1 tablespoon lemon juice,freshly squeezed
1/2 teaspoon salt

optional for Tadka (tempering)
2 teaspoon vegetable oil or coconut oil
1/2 teaspoon mustard seeds
few curry leaves

3 leaves Romaine lettuce(optional)

Method
Mix all the ingredients in a large salad bowl.Whisk all the dressing ingredients in a small bowl and pour in the salad,toss to mix.The salad in the picture is not tempered to keep it as raw as possible, for more flavor temper the salad.Heat the oil and add the seeds and leaves,when seeds start to splutter.turn off the heat.let cool for a minute or 2 before mixing in the salad.Served on fresh lettuce leaves with rice and curry or sambar or rasam.

Kosambari is my entry for Lakshmi's RCI event,hosting Udupi and Mangalorean Cuisine this month is Sia of Monsoon Spice.

Bise Bele Bhath(Hot Lentil Rice)

My Special platter with concoction of pleasing elements was the lone thing comforting past week ,which has been a roller coaster of emotions.Was anxious and excited to begin with, about our move to Columbus OH ,busy with packing and cleaning up ,then the frightening halt to our motives with Nabeel's wrist bone fracture, from a terrible fall off the monkey bars.Now we patiently wait until my buddy boy recovers from the injury,ain't going to be much fun for him,with an end to all summers adventures.

About the dish that comforted us,comes from the Spicy South Indian Cuisine.What makes this dish so flavorful is the fresh home made spice mix,of course you do have the option of using a store bought help and buy the MTR Sambhar mix available in all Indian stores, but making the dish from the scratch imparts intense spicy flavors that's worth all the effort.
This was my first attempt in making BBB,so I had to refer some expert recipes of - Madhu,Sia and Madhuram.I used Brown rice and wild rice blend instead of plain white to add a little more protein and fiber.Though it was little too spicy for Nabeel,but me and hubby dear devoured every bite of the spicy meal.

Recipe :Roasted Spice mix
Yields about 1/2 a cup (about 4 ounces\100 grams)
Ingredients
2 tablespoon Chana Dal(split chickpeas)[see the lentil collage]
3 tablespoon Urad dal(Split black gram)
1/4 teaspoon fenugreek seeds(methi)
1 teaspoon pepper corns(Whole Kali mirchi)
1 cinnamon stick(about 3 inches)
2 cloves
4-6 Dry red chillies
1 teaspoon cumin seeds(Zeera)
1/2 teaspoon turmeric
1/2 cup Organic unsweetened desiccated Coconut
Method
Dry roast all the spices and lentils(except for turmeric and coconut) in a pan on medium-low heat .Stir occasionally.When the lentils get a light brown color and are roasted well.Cool and grind along with turmeric and coconut in a coffee grinder or a heavy duty grinder(like Sumeet).Use the mix for making the Hot lentil rice,can also be used in curries and to make Sambhar.Store in an air tight container for 2-3 months.

Recipe Bise Bele Bhath(Hot Lentil Rice)
Serves 2-3
Ingredients
1 1/2 cups Rice (I used blend of Brown rice and wild rice)
1/2 cup Toor Dal(split pigeon peas)
1 big carrot,peeled and sliced
1/2 cup green peas(I used baby soy beans)
1 cup Cauliflower or broccoli,chopped
1/2 cup french beans
1 medium Onion, chopped
1 teaspoon Tamarind paste(if using dry Tamarind soak about a walnut size ball in 1/2 cup of water for 15 minutes,strain the pulp and use the juice)
1/2 teaspoon Turmeric
1 table spoon of roasted Spice mix(as prepared in above recipe) or use store bought Sambar spice mix available in Asian\Indian stores
1 teaspoon salt
1/4 cup roasted nuts ( I used Pistachios)
1 tablespoon Vegetable oil or Extra virgin olive oil
few curry leaves


Method
Cook Rice and lentils
Soak the rice and lentils in water for 10-15 minutes.Drain the water,transfer in a saucepan with lid or pressure cooker.Add about 3 cups of water ,1/2 teaspoon and 1/2 teaspoon of turmeric.Cover and cook for about 40-45 minutes in the sauce pan and about 15-20 minutes in the pressure cooker on medium heat.

Cook the Vegetables
Heat the oil in saucepan on medium heat,add the onions and curry leaves; Saute for about 3-4 minutes then add rest of the vegetables,spice mix,and salt.Cover and cook until vegetables are tender,then add the tamarind paste with 1/2 cup of water or tamarind juice,simmer for another 3-4 minutes before mixing in the cooked rice and lentils.Cook on low heat for about 5 minutes until flavors fuse.The consistency should be little thick but not too runny.Garnish with nuts and serve in a deep soup plate or a bowl along with some home made yogurt(curd).

The plate of comfort is my entry for Lakshmi's RCI event,hosting Udupi and Mangalorean Cuisine ,this month is Sia of Monsoon Spice.
And also to Sunshinemom's Food in Colors,hosting this month's "Express your mood" theme is Nithya of Culinary Odyssey

Nutrition :
Calories per serving 200
Carbohydrates 35grams Fat 12.5grams Cholesterol 0mg sodium 900mg
sugar 9grams Protein 19grams Dietary Fiber 16grams.

Health Nut note :
The sugar in the recipe is mainly from Tamarind,if you are on low-sugar diet,use 2 tablespoon of fresh squeezed lime juice instead.

16 Bean Stew with Whole grain Dinner rolls

3 days since sun shined ,been pouring like never before,dampening all the summer fun.If only I could enjoy the rain like Aish in Barso Re....
Nanna re that would leave me sick with sniffles.Slurping a warm stew seemed more enjoyable till the gloomy clouds pass.

My pack of Goya 16 bean soup mix had been sitting in the pantry for too long and so was the trusty old slow cooker.Now seemed to be the best time to make a Spicy bowl of stew.

Slow cookers are very convenient for busy lifestyles,set it and forget it,unlike pressure cookers,the slow cookers can be left unattended for long hours at low heat.Moist and gentle heat from slow cooking gives ample time for the flavors to infuse yielding a better tasting meal.

Recipe
Ingredients
2 cups beans mix,soaked over night
1 big onion,finely chopped
2 Ripe Medium size Tomatoes
1 teaspoon ginger and garlic paste
2-3 Whole Spices Cloves ,Cardamon and cinnamon Sticks
1/2 teaspoon turmeric
3/4 teaspoon Chilly powder
1/2 teaspoon cumin seeds
1 teaspoon Sea Salt
1/2 cup fresh herbs like cilantro ,mint or parsley.
1 tablespoon Extra virgin Olive oil
1 tablespoon lemon juice,freshly squeezed

Method
Heat oil in a skillet and add the cumin seeds along with other whole spices. After a minute add the ginger and garlic paste. saute until ginger garlic is aromatic and roasted,then add the chopped tomatoes,rest of the spices ,herbs and the beans.Transfer the mixture to the slow cooker,add 4 cups of water.Set the temperature at low,cover and let cook for 6-8 hours OR at high for 4-6 hours.Stir occasionally.If using pressure cooker,cook on medium-low heat for about an hour.
Mix the lemon juice,garnish with some more fresh herbs ,Serve warm with whole grain bread or dinner rolls.

Whole Grain Dinner Rolls


Ingredients
2 cup of Whole wheat flour
1/2 cup All-purpose flour
1 tablespoon flax seed meal
1 pack rapid rise yeast,about 2 teaspoon
1/2 teaspoon salt
1 tablespoon Olive oil
2 tablespoon black or white Sesame seeds for topping
1 tablespoon milk for brushing.
3/4 cup warm water

Method
Combine flour with yeast and salt in a large mixing bowl.Add water and oil ,mix well and knead the dough until smooth.Grease the bowl with some oil on the sides and cover the bowl and let rise in a warm place until double its size.punch the air out and transfer on the flour work surface.
Make walnut size balls off the dough and form them in to small rounds,place on a greased or lined baking sheet.The balls of dough should be 1/4 inch apart .Cover and let rise again for 30 minutes.
Preheat oven to 425F,while they rise.When the buns have puffed up,brush them with some milk and sprinkle them with sesame seeds.Bake them for about 15 minutes until lightly brown on top.

This slow cooked bean soup and the Chicken shorba are my entry for Rahin's slow cooker food event.
Soup will also be served at Susan's My Legume Love Affair,13th helping ,hosted by Sunshinemom of Tongue Ticklers.


Thankfully ,mostly sunny with clear skies is the forecast for the weekend and I'm hoping for a spectacular July 4th.


Have a fun and safe July 4th :D

Home made Corn Tortillas(without Press).Bean Enchiladas with Roasted Poblano sauce.

Tortillas(tor-tee-yahs) are quintessential Mexican flat bread.I never liked the corn tortillas until I made them fresh homemade,the aroma and flavor is nothing like the store-bought kind and needless to say homemade is far healthier.

Corn Tortillas
Traditionally tortillas are made with a special kind of corn flour called Masa Harina ,nothing but corn flour that has been treated with lime.Mind you rolling the corn tortillas is nothing like rolling the Parathas or roti,using rolling pin doesn't work,the gluten-free corn dough has a different consistency from the stretchable wheat dough. A Tortillas press can make the rolling much easier but with no space to add another appliance in the kitchen,I settle with the unauthentic whatever-works method.Use a thick bottom flat pan or heavy plate to press the dough between sheets of plastic.

Flavor up!
Mix some Spinach or pumpkin puree to add some more flavor and nutrition to the tortillas.

Nutrition
A definite good news for gluten intolerant,the corn is perfect alternative to wheat.A complex carbohydrate low in fat,whole corn is good source of fiber and essential B vitamins.Check the Nutrition facts .

Corn Tortillas

2 cups Corn flour\ masa de harina(I used Quaker)
1 1/3 cup water(little more if needed)
1 teaspoon of olive oil
1/2 teaspoon salt

Method
Prepare the dough by mixing all the ingredient until smooth and well incorporated.
Cover and let sit for at least an hour.
To make tortillas without the Press
Heat a cast iron skillet or thick bottom pan on medium heat.Take a small handful of dough,place between sheets of plastic ,press using a flat thick bottom pan until evenly flattened.At this point you could use your rolling pin over the plastic sheet just to even out the edges.Carefully peel out from the plastic and roast about a minute on each side,should puff up a little.Spread some olive oil if desired before getting it out of the pan.Serve warm.Can be stacked and stored in a plastic bag(ziploc) for a month.Use it to make tortilla chips or Enchiladas ,tacos or Burritos.

Bean Enchiladas with Roasted Pablano Sauce
Beans and mild pablano pepper sauce is one variation of Enchiladas to begin with,can be stuffed with your choicest low fat meat and topped with mildest to hottest pepper sauce.Often enchiladas are baked with the sauce and oodles of cheese,but the following recipe is a simple no-bake low-fat enchiladas made with homemade tortillas.

Roasted Poblano sauce



Ingredients:
2 Poblano peppers
1/2 a medium onion or 1 shallot, chopped
1 big clove garlic,peel and chopped
1 teaspoon cumin(zeera) powder
1 teaspoon salt
1 tablespoon Olive oil
1/2 cup of fresh cilantro

Method
Char the pepper on high heat in a broiler or grill.Turn occasionally with tongs, until skin is blackened, 15 to 20 minutes. Allow to sweat in a brown paper bag for a minute, then peel the skin and remove the seeds.
Blend the roasted pepper with garlic,cilantro,cumin ,oil and salt until smooth.

For Beans Stuffing
Ingredients
2 cup Kidney or pinto beans,cooked
1 plum tomato,chopped
1 medium onion, chopped
1 tablespoon olive oil
1 tablespoon cumin
2 cloves garlic,chopped
1 teaspoon cayenne pepper or chili powder
1/2 teaspoon salt

Method
Saute onion in olive oil until transparent on medium heat.Add garlic and saute for a minute. Add cumin ,tomatoes,when tomatoes are soft in about 5 minutes,add salt and beans.Cook for another 4-5 minutes.
Assemble the Enchiladas
Place some beans mixture in the middle of the tortilla,fold and place on the serving plate.Repeat same with rest of the tortillas,then pour the poblano sauce and serve.Garnish with grilled or roasted corn and fresh chopped tomatoes.

These Enchiladas is my contribution for the Homemade #4 - Tortillas at What's Cooking.

Got Some Spare Time?
Take a lesson in History and Chemistry of Tortillas from Alton Brown, Video 1 and 2.

Sprouting Beauty.Caution while Sprouting.Black Eyed Peas Sprouts Pasta

I'm ever so grateful to my mother for introducing us to the wonder food,Sprouts.These were our snack between the meals.Easily digestible,with certain precautions while growing them,the sprouts can be safe to eat uncooked.
Green mung sprouts was the most common sprout I knew of for long.Was amazed to discover the variety,which seems endless just as its nutritional benefits. Methi(Fenugreek),alfa-alfa,oats,lentils,broccoli are among the common types of sprouts.
A more pictorial tutorial of how to grow sprouts is depicted in my post here.Don't mind listing them again along with the care and caution needed while growing or buying the sprouts.
To grow your own sprouts is economical ,also you have control over the hygiene.
* Rinse the grain\seed\lentil under cold water 2-3 times,to get rid of dirt.
* Soak the seeds for at least 12hours in ample amount of cold water
* Drain all the water.Wrap the seeds in a clean cotton or muslin cloth,place in bowl.There are special sprouting jars also available. Allow to grow for at least 3 days and as long as 6 days.Make sure you rinse them twice each day to prevent contamination.
When Buying the sprouts, pick only fresh packs(preferably Organic) and rinse them thoroughly in cold water before eating.

Sprouts,Synonymous to Spring
Sprouts portray spring ,the budding leaf simulates the new life that grows around us after the dull and harsh winters.I grew these black eyed peas for 6 days,had to wait patiently before embracing the beauty and nutrition of this live vegetable in its tender germinating stage.

This picture is my entry for the Click-Spring\Autumn photo event,at Jai and Bee's Jugalbandi.

Black Eyed peas Sprouts Pasta
I must thank Sia for this fascinating Lauki-lobia curry ,with black eyed peas sprouts,which prompted me to sprout the peas for all its goodness.Since these were sprouted for nearly a week,were tender enough for eating raw.I always add the sprouts toward the end of the cooking.I would have cooked it slightly if giving to my kids,but since the kiddos don't have a taste yet for sprouts,this pasta with raw sprouts was just for me and my DH.

Ingredients
2 cups Whole grain pasta,cooked
1 cup sprouts(Green Mung,Methi,Alfalfa,Black Eyed peas or any other lentil)
1 cup greens(Mustard greens,beet greens,spinach,chard,kale or broccoli rabe)
1/2 a medium Onion,chopped
1 clove Garlic,finely chopped
pinch of turmeric
1/4 teaspoon fresh ground black pepper or cayenne pepper
1/2 teaspoon of coriander powder(optional)
1/2 teaspoon salt
1 tablespoon Extra virgin olive oil
1 tablespoon freshly squeezed lime juice

Method
Heat a pan on medium heat,saute onions in oil for a minute.Add garlic saute another minute then mix in the greens and spices.Cook for a minute before mixing in the cooked pasta.Finally add in the sprouts,turn off the heat.Sprinkle the lime juice ,stir well ,cover and allow the flavors to infuse for 2-3 minutes.Serve warm or cold.

The Sprouts pasta is my entry for Weekend wokking ,focusing on Sprouts this spring,hosted by Kits Chow

Interesting Read
Sprouts ,the Anti aging food

A Soup and Salad that Saved my day

I've slurped quite a few warming soups past week while recovering from the nasty viral infection.I personally never liked canned soups,the fresh home made soups certainly are my preference,lower in sodium and higher in flavor plus some wholesome pasta can make a potent meal,feeding body's defenses against infections.

Chunky Veggie Tomato Soup with Pasta
(serves 3)
Ingredients
2 cups tomato puree
1 cup carrots,diced or sliced
1/4 cup peas
1/4 cup french beans
1 clove garlic,finely chopped
1/4 teaspoon turmeric
1/4 teaspoon cumin powder
1/4 teaspoon chili powder
2 cups vegetable stock or water
1 tablespoon fresh cilantro,finely chopped
1 teaspoon extra virgin olive oil
2 cups cooked pasta
pita chips for garnish

Method
Heat the oil in a medium saucepan at medium heat, then add the garlic and spices,sauté for a minute.Add tomato puree,vegetables including the juice and the vegetable stock. Bring to a boil, season with salt, then let simmer for 20-25 minutes until veggies are tender,then add the cooked pasta.Simmer couple more minutes.serve warm with some pita chips.

I'd love to share this soup with FIL:tomatoes event at Sanghi's Blog.

Lentil Fattoush Salad


This is a refreshing Lebanese salad,usually made with greens ,crunchy pita chips and veggies,spiced up with tart sumac spice(available in Middle eastern stores).The brilliant idea of adding lentils comes from Suganya's Lentil fattoush salad,making this salad a meal in itself.Another invigorating meal that made me feel better.

Recipe
(Serves 2)
Ingredients
1/2 cup Whole lentils like green mung or pigeon peas
1 bay leaf
1 cinnamon stick
1/4 teaspoon salt
3 cups Romaine or Iceberg lettuce,chopped
1 medium tomato ,chopped
3-4 baby carrots,sliced
1/2 a cup pita chips,crushed

For Dressing
1 tablespoon herbs like mint or parsley,finely chopped
1 teaspoon Sumac
1 teaspoon Aleppo pepper or red pepper flakes
2 tablespoon lemon juice,freshly squeezed
1 tablespoon Extra virgin olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper,freshly ground

Method
Wash and soak the lentils in cold water for 10 minutes.Drain the water,transfer in a pressure cooker or small saucepan with lid.Add 1 cup of water ,season with salt,drop the cinnamon stick and bay leaf and Cover,let cook on medium-high heat for about 8 minutes in pressure cooker and 30 minutes in the saucepan just until soft but not mushy.
Transfer all the vegetable in a large mixing bowl.Mix in the cooked lentils.Prepare the dressing in another bowl ,by whisking together the oil,juice,salt and spices.Combine the dressing in the vegetables mixture,toss to coat well.Sprinkle with crushed pita chips and serve.

I'm sending this Tasty Palettes's Tried and Tasted recipe to sweatha of Tasty curry leaf.

Hachapuri(Cheese bread) with Olives Green Mung Stew

Hachapuri
The Georgian cheese bread Khachapuri\Hachapuri adapted from Nigella's Feast was by far the cheesiest bread I ever baked.I usually don't cook with cheese that is not low in fat.Thankfully in this recipe all the 3 cheeses used are available in low fat\fat-free ,which is appropriate for those concerned about the high fat\high cholesterol in the Cheese.If you love cheese but are worried about its high cholesterol use low fat\fat free cheese which have relatively lower cholesterol,and Organic is even better.
The hachapuri is like the stuffed cheese pizza,only that we don't use yeast but baking soda instead.My hacahpuri seemed to have puffed more that expected,you could slightly reduced the quantity of baking soda if liked.This bread is great for dunking in a hearty stew and can easily feed 4 starving souls.
Ingredients
For Dough
1 cup whole wheat flour
1 1/2 cup of all purpose flour
1 cup fat free Yogurt
1 Organic egg,reserve half for the filling.
2 tablespoon butter
2 tablespoon Olive oil
1 teaspoon baking soda
1/2 teaspoon salt
For filling
3/4 cup fat free ricotta cheese
3/4 cup reduced fat feta cheese,crumbled
1/2 cup partly skimmed mozzarella,grated

Method
Combine the flours ,salt and soda in a bowl.In another bowl,whisk the egg,reserve half of it for mixing in to the cheese filling and with the egg for the dough, mix in the yogurt and butter,using a fork break the butter in to the mixture.Now add this mixture in to flour and make a dough and lightly knead until smooth.Cover and let rest for about 20 minutes.

Preheat oven to 425F.
To prepare the filling ,crumble together ricotta and feta and grate in the mozzarella.Add the reserved egg and beat the cheese mixture together.
Sprinkle some all purpose flour on the work surface.Divide the dough in to 2 equal portions.Roll one portion in to a circle about 4 inches,spread the cheese filling and leave the small border around the edges.Fold in the edges to seal the outside of the bread.Sprinkle some flour and lightly press and place the dough on the greased baking sheet.Repeat the same with the other half of the dough.

Bake the bread for about 15-20 minutes until golden brown.Slice in to wedges while still hot and serve warm with soups or stews or curries.

Any leftovers can be stored for 2-3 days in a refrigerator,reheated before use.
This cheese bread is my entry for BBD-Cheese Bread,hosted by High on Hog

Olives Garlic Green Mung Stew
Bharti's quick fix Tomato and Garlic Mung Soup was the hearty accompaniment with this lofty cheese bread.I added Olives for more flavor and made it in a thicker stew's consistency.

Ingredients
1 cup Green Whole Mung Lentils
1/2 cup green and black olives,pitted and sliced.
3-4 cloves medium garlic cloves,crushed and chopped
1/2 teaspoon Turmeric
3/4 teaspoon chilly powder
3/4 teaspoon ground spices(like cardamoms,cloves ,cumin and cinnamon)
1/2 teaspoon cumin seeds(Zeera)
1 cup tomato sauce(I used pasta sauce for more flavor)
2 Tablespoon Extra Virgin Olive Oil
2 tablespoon chopped herbs,I used Cilantro
Salt as per taste

Method
Wash and Soak the lentils for 15-20 minutes.
Heat oil in a pressure cooker(PC) or skillet with lid,add the cumin seeds,after few seconds add the chopped garlic .Don't let the garlic burn,after about a minute ,add the tomato sauce and spices.Drain all the water from the lentils and add to the mixture along with the sliced olives,add 2 cups of water and season with salt.Cover and cook until lentils are tender 12-15 minutes on medium high heat in a PC and 40-50 minutes in a skillet.Uncover and stir and simmer for another 5-10 minutes until gravy thickens,garnish with chopped herbs and serve hot with bread\roti\parathas.

Chickpeas Corn Vada .Discover the liquid gold,Olive oil

Lets enlighten ourselves with a short lesson in the healthy fat we have been blessed with.

The Fat Choices
What kind of cooking oil do you commonly use? Lemme guess if you are from the Mediterranean or Middle east, most probably you'd be using the healthiest oil of all, the one and only ,the Olive oil.As for the majority of others, the vegetable oils like peanut or sunflower or corn or canola ,occasionally coconut or sesame or soy bean or Palm oil are known as the only good cooking oil or rather easily available and affordable.In my quest for the best kind of cooking oil in terms of health benefits and flavor ,the Olive oil emerges as the ultimate winner.

The Divine oil
The Olive oil has been around for thousands of years.Olive oil was sacred to Prophets Moses, Jesus, and Muhammad(peace be upon them).Its sacredness and good health benefits is mentioned several times in the Holy books.

Get the facts

A look at the nutrition facts of olive oil verses the common cooking oil,its clear what separates the Olive oil from the rest is the high content Mono saturated and Poly saturated fats,an absolute essential for heart and skin health,reducing risk of cancers ,controlling inflammatory conditions like arthritis and asthma .Other good sources of these good fats are rapeseed oil , hazelnuts and almonds.

How did I discover the liquid gold?
Born and brought in a place where Olive oil was a luxury ,used only for massaging or beautifying ,a far cry from regular cooking oil,I was blissfully naive about the wonder oil . The timely move to US and my son's diagnosis with asthma and the hunt for nature's best foods finally lead me to the marvel. And thankfully for those us living in US, even though pricier than vegetable oil ,the Olive oil is available in abundance.

Which Kind Of Olive oil to chose?
Olive oil is sold in different varieties,Extra Virgin,Virgin or light, depending how is processed.The best kind is the extra virgin olive oil aka EVOO,which is processed without any chemicals and also in higher in Vitamin E(the anti-oxidant vitamin).And beware of the cheaper brands,they could be adulterated with vegetable oil.

Make the Change
Do not alienate this nature's best food if its readily available in your stores.For starters ,who are used to cooking with mildly flavored oils,mix it with your usual vegetable oil and slowly make the transition for insuring your family's good health,more importantly for those with(or under the risk) heart disease or common inflammatory conditions like arthritis,diabetes,cancer,allergies,asthma to name a few.I personally buy both vegetable and olive oil ,use half and half in most of the recipes except for deep frying.

How much is sufficient?
If its super healthy,doesn't imply one can drink it cup-a-day to get the extra benefits.Nope even olive oil in excess in not good,consumption of about 2 tablespoon of extra virgin oil a day is sufficient for adults.

Cooking with Olive oil.
Olive oil has lower smoking point and also loses its nutrients when heated to high temperature.Hence its ideal in salads,stir fries and shallow frying.

Olive oil,the Skin nourisher
The ancient oil with richness of vitamin E is not uncommon in beauty products.
A head to toe body massage with olive oil before bath is best way to pamper your skin and hair, linked with reducing hair loss and wrinkles.

Also read this interesting post about how olives are harvested,in the own words of the Mediterranean blogger(Organically Cooked) living in the Olive haven,Crete(Greece),which happens to be the world's largest exporter of Extra Virgin Olive oil.

Recipe Chickpeas Corn Vada
OK,I'm starving ! lets get to the spicy snack of the day with wholesome chickpeas and corn.

Ingredients
1 cup corn kernels,fresh or frozen,if using frozen ,thaw
and squeeze out excess water.
1 cup cooked or canned chickpeas,drain all water
1/2 teaspoon chilli powder
1/4 teaspoon turmeric
3/4 teaspoon salt
1 teaspoon fresh ginger,grated
2 tablespoon coriander leaves, chopped
2 tablespoons chick pea flour(besan)
3 tablespoon Extra Virgin Olive oil,little more if shallow frying

Method
Process the corn in a food processor or blender until coarsely chopped.Now add in rest of the ingredient except oil and flour and process some more until ingredients are well combined. Transfer to a mixing bowl and mix in the chick pea flour.
To Bake
Preheat Oven to 350F.
Line the baking sheet with an aluminum foil,drizzle 2 tablespoon of oil all over.The mixture is going to be sticky to work with,so lightly grease your hands with oil and take spoonful of the mixture and gently press on your palm to form a patty.Lay them in the lined baking sheet,placing them in rows about an inch apart.Bake for 15-18 minutes until golden brown,for a crisp topping,now turn the oven mode to broil and let cook for another minute or two for crispier vadas.
To Shallow fry
Heat about 1 tablespoon of oil in large non stick pan on medium heat.Shape the patties just like above and gently lay in the heated oil,let cook for 4-5 minutes before flipping and cooking for another 3-4 minutes until golden brown .Fry in 2-3 batches.Serve warm with your favorite beverage.

Also check out Anudivya's HealthyBaked Masala vadai ,she uses the uncooked Channa dal(Split bengal gram/lentil) instead of cooked chickpeas and corn, I'll try those crispy fritters for next time I'm in mood to bake my vadai.

The Chickpea corn vadas are in for the JFI :Chickpeas and FIC: Yellow. events.


The refreshing Lemonade award
Lovely bloggers Navita,Arundati,Varsha,Ann and Hema have presented me the Refreshing Lemonade award.Thanks dearies,I'm delighted:)

I pass this to all the zesty food bloggers who take time to visit my blog and leave the nice comments ,please accept this token of appreciation,you really refresh my day with your presence:)

Curried Black Lentil Soup(Kaali Mash Ki Daal)

Iron rich Heart healthy Dals(lentils) with roti(flatbread) or chawal(rice) is the quintessential comfort food of every Indian household,also the major source of protein for the vegetarians.With so many varieties to choose from,lentils are usually used to make spicy curried soups like Sambhar(with Toor dal) and spinach lentil soup(with yellow Mung).Lentils like Urad are simply good topped with some fried onions,herbs and squeeze of lemon ,another favorite delicacy with Urad,which is hard to miss in south Indian breakfast menu is the Vada.Khichdi with whole green Mung and Biryani with Chana are piquant combos with rice.

Lentils\legumes part of meals every day.I often make the Curried Black lentil soup ,which go perfect with bread\roti\parathas.
Ingredients
1 cup Black Split Lentils(Kaali Urad\Mash)
1/2 teaspoon Turmeric
3/4 teaspoon chilly powder
3/4 teaspoon ground spices(like cardamoms,cloves ,cumin and cinnamon)
1/2 teaspoon cumin seeds(Zeera)
2-3 whole spices cardamon ,cinnamon sticks,cloves
1 small onion,finely chopped
1 medium tomato,finely chopped
1 teaspoon ginger garlic paste,or freshly minced ginger and garlic
2 Tablespoon Extra Virgin Olive Oil
1 tablespoon freshly squeezed lemon juice.
2 tablespoon chopped herbs,I used Cilantro
Salt as per taste

Method
Wash and Soak lentil for 15-20 minutes.
Heat oil in a pressure cooker or skillet with lid,add the onions,cumin seeds and whole spices.Mix in the ginger and garlic when onions turn lightly brown,add the chopped tomatoes,rest of the spices ,saute for a minute.Drain all the water from the lentils and add to the mixture,let roast for 2-3 minutes,before adding 3 cups of water and seasoning with salt.Cover and cook until lentils are tender 10-12 minutes on medium high heat in a PC and 30-40 minutes in a skillet.Uncover and stir and simmer for another 5-10 minutes until gravy thickens,garnish with chopped herbs and serve hot with bread\roti\parathas.

For more heart healthy lentil\legumes recipes,don't miss the My Legume Love Affair event started by Well Seasoned Cook,hosting the seventh helping is Srivalli of Cooking 4 all seasons.

Interesting Read
Heart health gain locked in pigment of black lentils

More Tasty Lentils Recipes