Low calorie Indian Recipes: 4

Mixed Pulses with Vegetables

Preparation Time: 20 minutes * Cooking Time: 50 minutes * Serves 8

Ingredients 2 tablespoons whole moong 2 tablespoons gram (chana) 1 tablespoons whole masoor 175 grams cauliflower 6 to 7 small whole onions 2 sliced onions 2 large chopped tomatoes 3 teaspoons ghee Salt to taste 1 sliced tomato and 1 tablespoon chopped coriander for decoration To be ground into a paste 8 cloves garlic 8 red chilies 2 teaspoons coriander seeds 2 teaspoons cumin seeds 25 mm piece ginger Soak the moong, gram and masoor in water for at least 6 hours. Drain and allow to sprout for 12 hours Add 2 teacups of water and cook in a pressure cooker Cut the cauliflower into big pieces and boil with whole onions How to Proceed Heat the oil and fry the sliced onions for 3 minutes Add the paste and fry again for 3 to 4 minutes Add the soaked pulses and cook for a few minutes Add the cauliflower, whole onions, tomatoes and salt and cook for at least 10 minutes. If you like, add 3 to 4 teaspoons of tamarind water before serving. * Serve hot decorated with tomato slices and chopped coriander.

Health Information: This combination of pulses and mixed vegetables gives a protein rich dish

Per Serving: Calories: 88 * Protein: 4g * Carbohydrates: 13g * Fat: 2.6g

Moong Dal Dahi Vadas

Preparation Time: 15 minutes * Cooking Time: 15 minutes * Makes 8 Vadas

Ingredients 1/2 teacup moong dal (with skin) 2 green chilies A pinch of Asafoetida 1/2 teaspoon soda bi-carb or fruit salt 2 teacups fresh curds 2 pinches roasted cumin powder 2 pinches chili powder 1 tablespoon chopped coriander (optional) Salt to taste For the Seasoning 1/2 teaspoon mustard seeds 3 to 4 pieces green chilies A pinch of Asafoetida 1-1/2 teaspoons oil Soak the moong dal for 3 to 4 hours. Drain Add the green chilies and blend in a mixer with very little water Add the asafoetida and soda bi-carb and mix well Heat a non-stick sandwich toaster and spread 1 teaspoon of the mixture in each cavity. Close the heat. When ready, the mixture will be toasted into pieces of triangular shape. Take out the toasts Dip the toasts in water for 5 minutes. Thereafter, squeeze out the water and arrange the vadas on a plate Beat the curds with the salt To prepare the seasoning, heat the oil and fry the mustard seeds for 1/2 minute. Add the green chilies and asafoetida. Mix the seasoning with the beaten curds * Spread the seasoned curds over the vadas. Sprinkle the cumin powder, chili powder and coriander on top and serve. If you like, also sprinkle sweet and sour chutney

Health Information: Instead of the traditional method of frying dahi vadas, this recipe uses a different cooking technique to give a healthier dish which is lower in calories and fat.

Per Vada: Calories: 61 * Protein: 4.5g * Carbohydrates: 7.5g * Fat: 1.6g

Nawabi Curry

Preparation time: 25 minutes * Cooking time: 15 minutes * Serves 6.

Ingredients · 3 large tomatoes · 100 grams finely chopped mixed boiled vegetables. (French beans, carrots, cauliflower) · ½ teaspoon sugar · 1 tablespoon oil · Salt to taste To be ground into a paste · 1 large onion · 1 tablespoon coriander seeds · 1 tablespoon cumin seeds · 1 tablespoon khus-khus · 2 teaspoons aniseed · 25 mm piece of ginger · 2 green chilies · 3 cardamoms · 3 cloves · 2 sticks cinnamon Accompaniment: Plain parathas 1. Chop the tomatoes. Add 1-1/2 teacups of water and cook until soft 2. Pass through a sieve to make a tomato puree. 3. Heat the oil and fry the paste for 2 to 3 minutes. 4. Add the tomato puree, vegetables, sugar and salt. 5. Serve hot with plain parathas Note: Each plain paratha contains 54 calories.

Health Information: A royal curry that is low in calories and goes wonderfully with parathas. A combination of herbs and spices brings out the taste with less salt.

Per Serving: Calories 66 * Protein 2g * Carbohydrates 7g * Fat 3.9g

Fruit and Vegetable Raita Preparation time: 10 minutes *No cooking * Serves 7 Ingredients 1 teacup fresh curds 1 teacup chopped apples 1 chopped cucumber ½ teacup chopped raw cabbage 1 teaspoon sugar 1 chopped green chili 2 tablespoons cut grapes Salt to taste Beat the curds Mix the remaining ingredients Put in the refrigerator to cool. * Serve cold. Health Information: A dish with the goodness of fresh curds combined with vitamins and mineral rich fruits and vegetables. Per Serving: Calories: 27 * Protein: 1g * Carbohydrates: 6g * Serves: 8

Spinach Raita

Preparation time: 10 minutes * Cooking time: 10 minutes * Serves 5

Ingredients 100 grams chopped spinach 1 teacup fresh curds ¼ teaspoon chili-ginger paste Salt and pepper to taste Steam the spinach Beat the curds. Add the chili-ginger paste, salt and pepper and mix well. Add the spinach and mix thoroughly. Put in the refrigerator to cool *Serve cold.

Health Information: A protein rich accompaniment to parathas. Full of vitamins and minerals.

Per Serving: Calories 18 * Protein 2g * Carbohydrates 2g * Fat 0.2 g

Eggplant Dip Preparation time: 5 minutes * Cooking time: 15 minutes * Serves 8. ½ kg. Medium eggplant (brinjals) 2 chopped tomatoes 1 tablespoon finely chopped parsley 1clove garlic, finely crushed 1 teaspoon lemon juice 1 small onion, finely chopped 1 teaspoon cumin powder Salt and pepper to taste Accompaniment Baked puris (optional) Grill or burn the eggplant on the gas until soft. Peel, wash and mash. Add 1 chopped tomato and blend in a mixer until soft. Place the mixture in a serving bowl, add the remaining ingredients and mix well. Serve with baked puris. Note: 1 baked puri contains 13 calories Health Information: This low calorie dip using eggplant flavoured with herbs and spices is rich in iron and Vitamin C. Per Serving: Calories:27 * Proteins:1g * Carbohydrates: 6g * Fat: 0.4

Thousand Island Curds Dressing

Preparation time: 10 minutes * No cooking * Serves 8

Ingredients ¾ teacup thick fresh curds 1 teaspoon mustard powder 1 teaspoon sugar 3 tablespoons tomato ketchup 1 teaspoon chilli sauce 2 teaspoons chopped onion 2 teaspoons chopped capsicum ½ teaspoon chopped green chilli 1 teaspoon salt Mix all the ingredients thoroughly Use the same day

Health Information: The delicious taste of Thousand Island dressing without the calories and the cholesterol of cream. What is more, your guests will hardly notice the difference.

Per Serving: Calories: 15 * Proteins: 0.8g *Carbohydrates: 3g * Fat 0.1g