RV Recipes Ref Final With Hyperlinks 06-03-2015

Recipe References Document
Team Rainbow Veggies
Rainbow Veggies Recipe references

Vegetable
Page Number
Cucumber
Basil
Tomato
Celery
15
Carrot
19
Beans
23
Lettuce
27
Capsicum
31
Broccoli
36
Squash
40
Kale
44
Swiss chard
48
Beets
51
Turnip
56
Site References
58

Cucumber
1. Cold Cucumber Soup
Cold soups can be refreshing and appetizing at the same time, especially when garnished
generously with perky mint and tantalizing pepper powder. This Cold Cucumber Soup is
conveniently low-cal, yet filled with the goodness of water-rich cucumber and crunchy capsicum.
Low-fat milk and low-fat curds provide the necessary base for this soup, striking a proper balance
between lightness and lusciousness!
Preparation Time: 10 mins
Cooking Time: 14 mins
Makes 3 servings
Ingredients
2 cups cucumber cubes
1/2 cup low-fat milk , 99.7% fat-free
1/4 cup low-fat curds (dahi)
salt to taste
2 tsp low-fat butter
1/2 cup finely chopped cucumber
1 tbsp finely chopped capsicum
For The Garnish
a few mint leaves (phudina)
freshly ground black pepper (kalimirch) to taste
Method:
1. Combine the cucumber cubes and 1 cups of water in a deep non-stick pan, mix
well and cook on a medium flame for 10 to 12 minutes or till the cucumber turns
soft. Allow it to cool completely.
2. Combine the cucumber, milk, curds and salt and blend in a mixer till smooth. Keep
aside.
3. Heat the butter in a deep non-stick pan, add the chopped cucumber and capsicum
and saut on a medium flame for 2 minutes.
4. Remove from the flame, add the cucumber-milk mixture and mix well. Refrigerate
for atleast 30 minutes.
5. Serve chilled garnished with mint leaves and black pepper powder.
Link -> http://www.tarladalal.com/Cold-Cucumber-Soup-1346r

2. Paneer Cucumber Slices: A recipe that can be made in no time, considering there is no cooking
involved! Its an instant hit if served chilled. If you dont want to use chilli paste, use a dash of
tabasco sauce instead.

Makes 4 servings
Ingredients
4 cucumbers
3/4 cup grated low-fat paneer
1 tbsp grated processed cheese
1 tsp freshly chopped dill leaves
1 tsp green chilli paste
4 tsp curds (dahi)
salt to taste
For The Garnish
4 sprigs dill leaves (shepu / suva bhaji)
Method
1. Peel and cut each cucumber into 2 parts vertically.
2. Scoop out the centres of each piece using a scooper. Keep aside.
3. Combine the remaining ingredients together in a bowl, mix well and divide into 8
equal portions.
4. Stuff each cucumber slice with a portion of the prepared mixture. Cut each piece
into 3 equal portions. Garnish with a sprig of dill. Serve immediately.
Link-> http://www.tarladalal.com/Paneer-Cucumber-Slices-32955r

3. Bean Sprouts and Cucumber Salad
A great way to incorporate sprouts into your diet. This nutritious, protein and fibre-rich
salad is also easy to make. Sprouts, cucumber and spring onions are tossed together while
vinegar, sugar, mustard and pepper add the flavours to the vegetables. Tastes delicious
when served chilled- simply serve this garnished with peanuts, or try pomegranate seeds
too. Simply crunch and munch your way to good health!
Makes 6 servings
Ingredients for the Dressing
2 tbsp. vinegar
1 tbsp. castor sugar
2 tbsp. oil
1/2 tsp mustard (rai / sarson) powder,
Salt and to taste
Other Ingredients
1 1/2 cups bean sprouts
1 1/2 cups cucumber sliced lengthwise into halves, deseeded and cut into thin strips
1/4 cup chopped spring onions (with the greens)
For The Garnish
3 tbsp. roasted peanuts
Method For the dressing,
Combine all the ingredients in a bowl and mix well till the castor sugar dissolves. Keep
aside.
How to proceed
Combine all the ingredients in a bowl and mix well. Refrigerate for at least an hour. Just
before serving, add the dressing and toss well. Serve chilled garnished with peanuts.
Link-> http://www.tarladalal.com/Bean-Sprouts-and-Cucumber-Salad-33995r

4. Cucumber cake
PREP TIME: 15 mins; COOK TIME 40 mins; SERVES: 4-5
Cucumber cake - a light, nutritious steamed cake made with yellow cucumber, semolina,
jaggery and coconut.
INGREDIENTS (measuring cup used, 1 cup = 250 ml)
1.5 cups semolina/rava/sooji

1.5 cups organic powdered jaggery
4-5 green cardamoms
cup grated fresh coconut
2 cups grated cucumber, tightly packed - regular or yellow
cucumber - approx. 1 large yellow cucumber
tsp cumin powder
2 to 3 tbsp cashews, chopped (optional)
tsp coconut oil for greasing the pan.
INSTRUCTIONS
1. Roast the rava/sooji/semolina till fragrant. Keep aside. Take the cardamoms in a
mortar-pestle and powder them.
2. Discard the peels and keep the cardamom powder aside Rinse and peel the yellow
cucumber. Slice the cucumber and remove the seeds. If using regular cucumber,
then no need to remove the seeds.
3. Grate the cucumber and keep aside. A lot of the cucumber juice will be collected in
the bowl or in the plate. Just add this juice to the batter.
4. In a mixing bowl, take the roasted semolina. Mix in the grated cucumber along with
its juice, grated coconut, chopped cashews and add the powdered jaggery.
5. Add the cardamom powder and cumin powder.
6. Mix the batter very well without any lumps.
7. The batter has a medium consistency and is neither too thick nor thin.
8. Depending on the consistency of the batter you can add a few tbsp of milk or
coconut milk.
9. I did not need to add any milk as the batter had a medium consistency.
10. Heat about 3 to 3.5 cups water in a steamer or electric cooker or pressure cooker.
11. Grease the pan with coconut oil.
12. Pour the batter in the pan.
13. Place the pan in the steamer, electric cooker or pressure cooker.
14. Cover the steamer or electric cooker with its lid. If using pressure cooker, then
remove the vent weight (whistle) from the lid and then tightly cover the cooker with
its lid.
15. Steam for 30 to 40 minutes until a knife inserted comes out clean.
16. When the cucumber cake become warm or is cooled completely, then slice and
serve them.
Link-> http://www.vegrecipesofindia.com/cucumber-cake-recipe-tavsali-recipe/
5

Basil
1. Fresh Basil Drink
This herb packed and honey combed hot drink is just perfect to perk up your spirits when you are
down with fever.
While the benefits of basil and ginger in relieving congestion and soothing the respiratory system
are well known, few know that vitamin C rich mint also helps in relieving cold and cough.
Together, this Fresh Herbal Cup is a compendium of ideal ingredients to
rejuvenate a tired body battered by fever, cold and cough.
Preparation Time: 5 mins; Cooking Time: 7 mins; Makes 2 cups
Ingredients
1/2 cup basil leaves
1/4 cup mint leaves (phudina)
1 tbsp roughly chopped ginger (adrak)
2 tbsp honey
Method
1. Combine the basil, mint and ginger and blend in a mixer to a coarse paste using very
little water.
2. Transfer the paste into a non-stick saucepan, add 1 cups of water and mix well
and boil for 5 to 7 minutes, while stirring occasionally.
3. Strain the mixture using a strainer, add the honey and mix well.
4. Serve immediately
Link-> http://www.tarladalal.com/Fresh-Herbal-Cup-4215r

2. Basil, Corn and Fusilli Soup
A delicately flavoured soup.
Preparation Time: 5 mins; Cooking Time: 25 mins; Serves 4.
Ingredients
1 onion, chopped
2 cloves of garlic (lehsun), chopped
3/4 cup (approx. 200 grams)cream style sweet corn (canned)
10 basil leaves, chopped
1/3 cup fusilli
1 tsp Pesto
1 tsp olive oil or oil
salt to taste
black pepper (kalimirch) powder to taste
For the garnish
basil
Method
1.
2.
3.
4.
5.
Heat the oil and saut the onion and garlic till the onion is translucent.
Add the corn and saut for one minute.
Add 3 cups of water, the basil and fusilli and simmer till the fusilli is cooked.
Add the Pesto, salt and pepper and bring to a boil.
Serve hot, garnished with the cheese and basil leaves.
Link-> http://www.tarladalal.com/Corn-Basil-and-Fusilli-Soup-1826r

3. Basil and Tomato Pasta (Italian Recipe)
Pasta is always served with a sauce in southern Italy and the sauce invariably includes
tomatoes, onions and garlic amongst its ingredients. Basil and tomato sauce is arguably
one of the best known pasta sauces of Italy. Bow tie pasta or farfalle is accompanied with
this famous basil and red tomato sauce. You can prepare larger quantities of this sauce
and freeze it. Parboiled vegetables can also be added to this recipe.
Preparation Time: 15 mins; Cooking Time: 15 mins; Makes 4 servings
Ingredients
3 cups cooked bow pasta (farfalle)
For The Basil and Tomato Sauce
1 1/2 cups tomato pulp
1 tbsp chopped garlic (lehsun)
1 onion , finely chopped
1 tsp chilli powder
2 tbsp tomato puree
1 tsp sugar
4 to 5 tbsp fresh cream
12 to 15 basil leaves , chopped
2 tbsp olive oil or
salt to taste
For The Garnish
4 tbsp grated parmesan cheese or
a few basil leaves
Method: For the basil and tomato sauce

1. Heat the olive oil in a pan, add the garlic and onion and saut till the onion turns
translucent.
2. Add the tomato pulp and cook till the sauce thickens (approx. 5 to 7 minutes).
3. Add the chilli powder, tomato pure, sugar, salt and 1/2 cup of water and bring to a
boil.
4. Add the cream and basil leaves. Mix well and keep aside.
How to proceed
Just before serving, re-heat the basil and tomato sauce and toss the bow pasta in it.
Serve hot, garnished with the cheese and basil leaves.
Tips
Tomato pulp is made by blanching whole tomatoes in hot water and thereafter peeling,
deseeding and chopping them.
Link-> http://www.tarladalal.com/Basil-and-Tomato-Pasta-%28-Italian-Recipe%29-3300r
8

Tomato
1. Mexican Tomato Soup
Colourful, tasty and spicy. Ideal for monsoon days.
Preparation Time: 15 min; Cooking Time: 20 min; Serves 6.
Ingredients For the soup
1 kg tomatoes
1 onion, finely chopped
3 spring onions
1 capsicum, finely chopped
3 tbsp cooked red rajma (kidney beans) or baked beans
3 tsp sugar
1 tsp chilli sauce
2 tbsp oil
salt to taste
For the cheese balls
100 gms grated paneer (cottage cheese)
1 tbsp plain flour (maida)
1 tbsp chopped coriander (dhania)
a little chopped green chilli
1 tsp salt
To serve grated processed cheese fresh cream chilli powder
Method For the soup

1. Chop one tomato finely and keep aside. Cut the remaining tomatoes into big pieces,
add 5 teacups of water and cook until soft. Then pass through a sieve.
2. Chop the spring onions into small pieces with half the leaves.
3. Heat the oil and fry the onion for 1 minute. Add the spring onions and the capsicum
and fry again for 2 minutes.
4. Add the tomato soup and boil for 10 minutes.
5. Add the chopped tomato, beans, sugar, chilli sauce and salt and cook for a few
minutes.
For the cheese balls
Mix all the ingredients and shape into round balls by adding a little water. If you
wish, you can also lightly fry the balls.
How to proceed
Put the balls in the boiling soup and boil for 2 minutes.
Serve hot with grated cheese and a little cream and dusted with chilli powder.
Tips
To get the best results, use ripe red tomatoes.
Link-> http://www.tarladalal.com/Basil-and-Tomato-Pasta-%28-Italian-Recipe%29-3300r
9

2. Creamy Cherry Tomatoes and Olives
Just close your eyes and imagine a bowlful of bright red cherry tomatoes and sliced black olives.
Isnt the very vision appetizing? Now, add to that a very creamy and cheesy sauce, and you cannot
stay put for a minute longer. Off to the kitchen, on with the apron, ready to cook up lip-smacking
Creamy Cherry Tomatoes and Olives! Although optional, the dash of white wine does impart a very
exotic touch to this dish, so try to include it in your preparation. You can also replace tomatoes and
olives with other crunchy, tangy veggies that you think will go well with herbs and cheese.
Ingredients
1 cup cherry tomatoes
2 tbsp sliced black olives
1 tsp oil
1 tsp finely chopped garlic (lehsun)
1/2 cup finely chopped onions
1/4 cup fresh cream
1 tbsp white wine (optional)
salt and freshly ground black pepper (kalimirch) to taste
1 tsp dry red chilli flakes (paprika)
1/2 tsp dried oregano
Method
1. Heat the oil in a broad non-stick pan, add the garlic and onions and saut on a
medium flame for 2 minutes.
2. Add the tomatoes, olives and salt, mix well and cook on a medium flame for 3 to 4
minutes or till they turn soft, while stirring occasionally.
3. Add the fresh cream, white wine, cheese, pepper, chilli flakes and oregano, mix well
and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
4. Serve immediately.
Link-> http://www.tarladalal.com/Creamy-Cherry-Tomatoes-and-Olives-36075r
10

3. Herbed Tomato Dip
Cheesy dip? Tangy Dip? Herbed Dip? Why not everything in one package? The Herbed Tomato Dip
offers just that! A cheesy base with tangy tomato accents and aromatic herbed notes too.
The varied textures of the ingredients are balanced and brought together using a little corn flour.
Since the dip combines chopped tomatoes with cheese, it tends to get a little watery over time, so
serve immediately on preparation, to enjoy the best flavour and consistency.
Preparation Time: 10 mins; Cooking Time: 4 mins; Makes 1 cup
Ingredients
1 tbsp dried mixed herbs
3/4 cup blanched, peeled, deseeded and chopped tomatoes
1 tsp cornflour
1/2 cup milk
1/4 cup grated processed cheese
2 tbsp fresh cream
salt to taste
For Serving: cheesy bread strips melba toast
Method
1. Combine the cornflour with 1 tsp of water in a bowl, mix well and keep aside.
2. Combine the milk, cheese and fresh cream in a broad non-stick pan, mix well and
cook on a medium flame for 2 minutes, while stirring continuously.
3. Add the cornflour-water mixture, tomatoes, mixed herbs and salt, mix well and cook
on a medium flame for 2 minutes, while stirring continuously.
4. Serve immediately with cheesy bread strips or Melba toast.
Link-> http://www.tarladalal.com/Herbed-Tomato-Dip-22709r
11

4. Creamy Tomato Spaghetti
Some like it creamy, some like it tangy, some like their spaghetti to feature the best of both worlds!
The Creamy Tomato Spaghetti is perfect for all it has tomatoes in abundance including sun-dried,
fresh cherry tomatoes, a good dose of cream and a dash of chilli flakes too.
Ingredients
1/2 cup fresh cream
1 cup blanched and chopped tomatoes
1/2 cup sun-dried tomatoes
7 to 8 cherry tomatoes
3 cups cooked spaghetti
1 tbsp olive oil
1 tbsp finely chopped garlic (lehsun)
1 tsp dry red chilli flakes (paprika)
salt to taste
freshly ground black pepper (kalimirch) to taste
For The Garnish: 2 tbsp grated processed cheese
For Serving garlic bread Method
1. Heat the olive oil in a broad non-stick pan, add the garlic and saut on a medium
flame for a few seconds.
2. Add the chilli flakes, tomatoes and salt, mix well and cook on a medium flame for 3
to 4 minutes.
3. Add the sun-dried tomatoes, cherry tomatoes, cheese, spaghetti and pepper powder,
toss well and cook on medium flame for 2 minutes, while stirring occasionally.
4. Garnish with cheese and serve immediately with garlic bread.
Link-> http://www.tarladalal.com/Creamy-Tomato-Spaghetti-38974r
12

5. Walnut and Cherry Tomato Salad
This tangy crunchy salad is a treat for tomato lovers. Not only its an excellent source of folic acid
(vitamin B9) which keeps anaemia at bay, but also rich in vitamin B1 (thiamine), vitamin B3 (Niacin)
and fibre due to the addition of walnuts and sesame seeds.
Walnuts are also rich in vitamin E and omega 3-fatty acids which are considered to be a good source
of fat.
Preparation Time: 15 mins; Makes 4 servings
Ingredients
1/4 cup roughly chopped walnuts (akhrot)
2 cups cherry tomatoes , cut into halves
1/4 cup chopped capsicum
1/2 cup basil leaves , torn into pieces
2 tsp roasted sesame seeds (til)
To Be Mixed Together Into A Dressing
1 tsp oil
1 tsp powdered sugar
1 1/2 tsp lemon juice
1 tsp finely chopped basil
salt to taste
Method
1. Combine the walnuts, cherry tomatoes, capsicum and basil leaves in a bowl and
toss well.
2. Add the dressing and sesame seeds and toss well.
Link-> http://www.tarladalal.com/Walnut-and-Cherry-Tomato-Salad-36139r
13

6. Tomato Halwa
Ingredients:
4-5 medium sized tomatoes

1 cup sugar
1 tsp cardamom seeds powder
1 tbsp ghee / clarified butter
dry nuts - for frying
Method:
Wash tomatoes and cook in water for 10 mins. Peel off skin and blend tomatoes in
a mixer to smooth puree. Keep it aside.
Heat tomato puree in a non-stick pan on medium flame. Keep stirring and once it
starts thickening, add sugar and cardamom powder to it.
Stir it frequently on low flame to avoid sticking. Meanwhile, heat a pan and fry nuts
in ghee. Keep it aside.
Keep stirring halwa for 15 mins. Add fried nuts to it. Once it starts leaving the sides
of pan, remove from the heat. The whole process of cooking may take 15-20 mins.
Serve it cold.
Link: http://www.jopreetskitchen.com/2013/08/tomato-halwa-thakkali-halwa-virtual.html
14

Celery
1. Creamy Celery Soup
Prep time: 15 minutes; Cook time: 45 minutes; Yield: Serves 4 to 5.
Taste the raw celery you plan to use in this soup. The celery should be fresh and good on its own,
not old or bitter. If you have a particularly tough or bitter bunch of celery, please don't use it in this
soup, find another use for it.
Ingredients
3 Tbsp butter, divided into 2 Tbsp and 1 Tbsp

1 cup chopped onion
1 1/2 cups sliced leeks, white and light green parts
only
5 cups of chopped celery, and 1 1/2 cups of diced
celery (from one large bunch of celery or two small
bunches)
2 cloves garlic, minced
2 bay leaves
4 cups chicken stock
1/2 teaspoon to 1 1/2 teaspoons of salt, to taste
1/4 to 1/3 cup of cream
Freshly ground black pepper to taste
Fresh chopped chives or parsley for garnish
Method
1. Melt 2 Tbsp butter in a thick-bottomed 4 to 5 quart pot on medium heat. Add the diced
onion, the leaks, and 5 cups of the chopped celery. Cook on medium heat for 10 minutes
until softened. Add the minced garlic and cook for a minute more.
2. Add the chicken stock and bay leaves to the pot. Taste for salt and add salt. (If you are
using unsalted butter and unsalted stock, you will need to add more salt than you expect, if
not, maybe just a little salt will be needed.) Increase heat to bring to a boil, reduce heat to
low and cover to maintain a simmer. Simmer for 15 minutes.
3. While the soup is simmering, prepare the extra celery that will be added later to the
soup. In a separate small saut pan, melt 1 Tbsp of butter on medium heat. Add 1 1/2 cups
diced celery to the butter. Ladle 1/2 cup of the simmering stock from the soup pot into the
saut pan. Simmer on low for 5 or 6 minutes to soften the celery. Set aside.
4. Remove the soup pot from heat, let cool slightly. Remove and discard the bay leaves.
Working in batches, pure the soup in a blender, filling the blender no more than a third full
at a time (keep your hand on the lid so the hot liquid doesn't explode). Return the pured
soup to the pot. Stir in the cream and the braised diced celery.
Link-> http://www.simplyrecipes.com/recipes/creamy_celery_soup/
15

2. Penne with Creamy Celery Almond Sauce
Penne with creamy celery almond sauce is sure to pamper your taste buds so much that they will
never again settle for anything mediocre! A smooth white sauce with celery, cream and cheese,
almond slivers for crunch and mustard for added flavour dresses perfectly cooked pasta, making
this an unforgettable delight.
Ingredients
3 cups cooked penne
For The Sauce
1/2 cup thinly sliced onions
1/2 cup sliced celery
2 tsp plain flour (maida)
2 cups milk
1/4 cup fresh cream
1/4 cup roasted almond (badam) slivers
1/4 tsp mustard (rai/sarson) powder
1 tbsp butter
Salt and freshly ground black pepper (kalimirch) powder to taste
Method For the sauce

1. Heat the butter and add the onions and saut on a medium flame for 1 minute.
2. Add the celery and saut on a medium flame for 1 minute.
3. Add the flour, mix well and cook on a medium flame for 1 minute, while stirring
occasionally.
4. Gradually add the milk, mix well and cook on a medium flame for 1 to 2 minutes,
while stirring continuously.
5. Add the cream, cheese, almonds, mustard, salt and pepper, mix well and allow it to
simmer for 3 to 4 minutes or till thick. Keep aside.
How to proceed
Just before serving re-heat the sauce, add the cooked pasta and toss well. Serve
immediately.
Link-> http://www.tarladalal.com/Penne-with-Creamy-Celery-Almond-Sauce-1836r
16

3. Peanut celery pita spread
Here's a very tasty recipe, one that can be used as a sandwich spread in place of meat. Even
the kiddos will love this recipe. It tastes great in pita pockets with lettuce, tomato, and
sprouts.
Serves: 5; Prep Time: 15 Minutes; Cook Time: 15 Minutes; Ready In: 15 Minutes.
Ingredients
1/2 cup and 1 tablespoon natural peanut butter
1 tablespoon and 2 teaspoons fresh lemon juice
1 tablespoon and 1/4 teaspoon tamari sauce
1-3/4 cloves garlic, minced
3 tablespoons and 1 teaspoon water
1-2/3 cups celery, finely chopped
Directions:
Mix the peanut butter together in a bowl with the lemon juice, tamari sauce, garlic, and water
until smooth. Stir in the celery and toss until evenly blended. Spread on your choice of sliced
bread.
Link->http://allrecipes.com/Recipe/peanut-celery-pitaspread/detail.aspx?scale=5&ismetric=0
17

4. Celery Chutney
Serves: 5; Prep Time: 15 Minutes; Cook Time: 15 Minutes; Ready In: 15 Minutes.
Ingredients
Celery - 5-6 stalks (chopped)
Green Chillies - 4-5
Ginger garlic paste - 2 tsp
Turmeric powder - 1/4 tsp
Cilantro handful
Salt - to taste
Asafoetida - a pinch
Mustard seeds - 1/2 tsp
Oil - 2 tbsp.
Method
1. Heat little oil in a pan and add the chopped celery and saut it 5 minutes.
2. Add green chillies, ginger garlic paste and cilantro. Cook this for another 2-3 minutes.
3. Cool the mixture and grind it to make a smooth paste.
4. Heat the remaining oil in a pan. Splutter some mustard seeds and curry leaves.
5. Add the celery chutney to it along with salt, turmeric powder and asafoetida powder.
6. Simmer the chutney till the oil leaves separates.
7. This can be served with rice or roti and even spread over bread to make sandwiches.
Link-> http://simpleindianrecipes.com/celerychutney.aspx
18

Carrot
1. Curried Carrot Soup
A wholesome and filling soup that features a puree of carrot, potatoes and onions flavoured with
curry powder. While milk imparts richness to this soup, chopped onions sauted in butter imparts a
welcome crunch. The curried carrot soup is quite pleasing to the palate and sumptuous too.
Ingredients
1/2 tsp curry powder
2 cups roughly chopped carrot
1/2 cup roughly chopped onions
1/2 cup roughly chopped potatoes
1 tbsp butter
3/4 cup milk
salt to taste
Method
1. Combine the carrot, onions, potatoes and 3 cups of water in a deep pan and cook on
a medium flame for atleast 10 minutes or till the vegetables are cooked.
2. Allow the vegetables to cool and blend in a mixer to a smooth pure. Keep aside.
3. Heat the butter in a deep pan, add the onions and saut on a medium flame for 1
minute.
4. Add the curry powder, carrot pure, milk and salt, mix well and cook on a medium
flame for 4 to 5 minutes, while stirring occasionally.
5. Serve hot.
Link-> http://www.tarladalal.com/Curried-Carrot-Soup-800r
19

2. Open Carrot Sandwich (Healthy Starter)
A zesty and healthy topping of low-fat paneer and colourful vegetables makes this a scrumptious
starter. Only 60 calories per sandwich, this is a nourishing starter to begin a healthy fare.
Preparation Time: 10 mins; Cooking Time: 12 mins; Makes 4 open sandwiches
Ingredients For The Topping

1 cup grated carrot
1 cup grated cucumber
2 tbsp grated low-fat paneer (cottage cheese)
1 tsp green chilli paste
1 tbsp tomato ketchup
1 tsp white pepper powder
1/2 tsp lemon juice
1 tbsp finely chopped celery (ajmonda)
salt to taste
Other Ingredients
1/4 cup soya flour
salt to taste
1 tbsp sesame seeds (til)
4 whole wheat bread slices
1 1/2 tsp olive oil
Method For the topping Squeeze the carrots and cucumber and drain out the excess water.
Combine all the ingredients including the carrots and cucumber in a bowl and mix well.
Divide the topping into 4 equal portions and keep aside.
How to proceed Combine the soya flour and salt along with 1 tbsp of water in a bowl to
make a thick batter. Keep aside. Brush 1/8 tsp of oil on one side of each bread slice. Place
each bread slice on a flat surface, with the brushed side facing downwards and spread a
portion of the topping evenly over it. Brush a little soya batter evenly over the topping.
Place each open sandwich on a non-stick tava (griddle) with the topping facing downwards
and cook, using tsp of oil, till the topping turns golden brown in colour. Turnover and
cook till the other side turns golden brown in colour. Cut each bread sandwich into 2 equal
portions diagonally and serve immediately.
Link-> http://www.tarladalal.com/Open-Carrot-Sandwich-%28-Healthy-Starter-Recipe%2935013r
20

3. Spinach and Carrot Pulao with Coconut Curry
Chock-full of nutrients and bubbling with flavour, the Spinach and Carrot Rice with Coconut Curry is
a tasteful preparation of spinach and carrot rice perked up with a spicy paste, layered with coconut
curry, and baked in an oven so the flavours mingle and cause your taste buds to tingle!
Ingredients For The Rice

1 cup chopped spinach (palak)
3/4 cup chopped and boiled carrots
3 cups cooked rice (chawal)
1 tbsp ghee
3/4 tsp cumin seeds (jeera)
salt to taste
For The Coconut Curry
3/4 cup coconut milk (nariyal ka doodh)
1 tbsp ghee
a pinch of sugar
salt to taste
Other Ingredients ghee for greasing
To Be Ground Into A Spicy Smooth Paste (using A Little Water)
4 garlic (lehsun) cloves
8 whole dry red kashmiri chillies , broken into pieces
2 tsp coriander (dhania) seeds
1 tsp cumin seeds (jeera)
2 tsp poppy seeds (khus-khus)
3 tbsp grated fresh coconut
4 cardamoms
Method For the rice: Heat the ghee in a broad non-stick pan and add the cumin seeds.
When the seeds crackle, add the spinach, carrots, rice and salt, mix well and cook on a
medium flame for 1 to 2 minutes. Divide the rice into 2 equal portions and keep aside.
For the coconut curry: Heat the ghee in a broad non-stick pan, add the onions and saut on
a medium flame for 1 to 2 minutes. Add the paste and cook on a medium flame for 2 to 3
minutes, while stirring occasionally. Add the coconut milk, sugar and salt, mix well and
cook on a medium flame for 3 to 4 minutes, while stirring continuously.
How to proceed: Grease a baking bowl with a little ghee, pour 1 portion of the rice into it
and spread it evenly. Pour the coconut curry over it and spread it evenly and finally top it
with the 2nd portion of the rice over it and spread it evenly. Serve immediately.
Link-> http://www.tarladalal.com/Spinach-and-Carrot-Pulao-with-Coconut-Curry-748r
21

4. Carrot and Cashew Payassam
Perhaps the healthiest of Payassam recipes, this is an interesting way to give your family a vitamin
a rich health boost!
Soaking Time: 30 minutes; Preparation Time: 20 mins; Cooking Time: 30 mins; 4 Servings
Ingredients
3 cups milk
2 tbsp ghee
3/4 cup grated carrot
1/2 cup cashewnuts (kaju) , soaked in 1 cup warm milk for 1/2 hour
1/4 cup sugar
1 tsp cardamom (elaichi) powder
Method
1. Boil the milk in a heavy-bottomed vessel till it is reduced to of its quantity, while
stirring continuously. Keep aside.
2. Heat the ghee in a kadhai, add the carrots and saut on a medium flame for 5
minutes. Keep aside to cool for 10 to 15 minutes.
3. Drain the cashewnuts and keep the milk aside.
4. Combine the carrots and cashewnuts and blend in a mixer to a coarse paste.
5. Add the prepared paste, sugar and the milk kept aside to the boiled milk and simmer
for 10 to 15 minutes, while stirring continuously.
6. Add the cardamom powder and mix well. Cool completely and refrigerate at least for
2 hours. Serve chilled.
Link-> http://www.tarladalal.com/Carrot-and-Cashew-Payassam-32886r
22

Beans
1. Chawli, French Beans and Carrot Soup
This hearty lentil based soup has warm flavours making it very appealing throughout your
pregnancy. The potatoes and beans add extra carbohydrates while the vegetables provide the
required vitamins, minerals and fibre. It is a great one dish meal when you are lactating too. Simply
assemble everything in a pot and let it simmer away while you attend to your little one.
Preparation Time: 20 mins; cooking Time: 1 mins; Makes 6 servings
Ingredients
3 tbsp chawli (cow pea / lobhia)
1/3 cup chopped french beans
1/3 cup chopped carrots
1/3 cup chopped potatoes
1/3 cup cauliflower florets
1/3 cup chopped tomatoes
1/3 cup chopped onions
1/3 cup shredded cabbage
2 tbsp celery (ajmoda) , chopped
2 bayleaves (tejpatta)
1 tbsp butter
salt to taste
freshly ground black pepper (kalimirch) powder to taste
For The Garnish
2 tbsp chopped parsley
2 tbsp cheese
Method
1. Soak the black-eyed beans in water for 3 to 4 hours. Drain and keep aside.
2. Heat the butter in a pan and saut the onion, celery and bay leaves lightly. Add the
French beans, carrots, potatoes, cauliflower and Chawli and cook for 5 to 7 minutes.
3. Add 5 cups of water and simmer on a medium flame for 25 to 30 minutes until the
beans are tender.
4. Add the cabbage and tomato and simmer for 3 to 4 minutes.
5. Add salt and pepper.
6. Serve hot, garnished with the chopped parsley and grated cheese.
Tips
1. Chawli beans are also called haricot beans or lochia beans and are available at most
grocery stores.
Link-> http://www.tarladalal.com/Chawli-French-Beans-and-Carrot-Soup-2956r
23

2. Green Bean Salad
Green beans taste great when topped with vinegar dressing and served cold.
Preparation Time: 10 min; Cooking Time: 10 min; Serves 6.
Ingredients
1 1/2 cups tender French beans, sliced diagonally

3/4 cup sliced baby corn
3/4 cup sliced tomatoes
3 tbsp capsicum, sliced
To be mixed into a dressing (in a bottle)
2 tbsp olive oil or oil
1 tbsp vinegar
1 tbsp lemon juice
1 tbsp parsley or coriander, chopped
2 tsp sugar
2 pinches of black pepper (kalimirch) powder
1/2 tsp dried oregano
salt to taste
Method
1. Blanch the baby corn in salted water.
2. Boil the French beans in salted water.
3. Pour the dressing over the French beans, baby corn, capsicum and tomatoes. Cover
and place in the refrigerator.
4. Serve cold on a bed of lettuce.
Link-> http://www.tarladalal.com/Ensalada-De-Ejotes-%28Green-Bean-Salad%29-1232r
24

3. Bisi Bele Bhaat
Bisi bele bhaat, a traditional spicy rice dish from karnataka is quite addictive served piping hot
topped with lots of ghee and accompanied by fried papads and a cool raita, it is almost impossible
to say no to! Whistle: High 4, Low 2; Soaking Time: 20 Minutes; Preparation Time: 15 mins;
Cooking Time: 30 mins; Makes 4 servings
Ingredients
For The Paste (makes Approx. 1/4 Cup)
1 tbsp coconut or any other refined oil
1 tbsp chana dal (split bengal gram)
1 tbsp urad dal (split black lentils)
12 mm ( 1/2) piece cinnamon (dalchini) , optional
1/4 cup grated dry coconut (kopra)
5 whole dry kashmiri red chillies , broken into pieces
2 tbsp coriander (dhania) seeds
Other Ingredients
2 tsp coconut any other refined
1/2 cup finely chopped potatoes
1/2 cup finely chopped capsicum
1/4 cup finely chopped french beans
1/4 cup finely chopped carrots
1/4 cup chopped red pumpkin (bhopla / kaddu)
1/4 cup shallots (madras onions)
1 drumsticks(saijan ki phalli / saragavo) , cut into small pieces
5 to 7 curry leaves (kadi patta)
1 cup raw rice (chawal) , soaked and drained
1/2 cup toovar (arhar) dal , soaked and drained
1/2 tsp turmeric powder (haldi)
2 tbsp tamarind (imli)
salt to taste
3 tbsp ghee
Method For the paste: Heat the oil in a pan, add all the ingredients and saut on a slow
flame for 4 to 5 minutes or till they turn golden brown in colour. Keep aside to cool.Blend in
a mixer to a fine paste and keep aside.
How to proceed: Heat the oil in a pressure cooker, add all the vegetables, curry leaves, rice,
toovar dal and turmeric powder, mix gently and saut on a medium flame for 2 minutes.
Add the tamarind, salt, prepared paste and 4 cups of hot water, mix gently and pressure
cook on a high flame for 4 whistles. Lower the flame and pressure cook for another 2
whistles. Allow the steam to escape using natural release method,(refer handy tip) before
opening the lid. Add the ghee, mix well and serve immediately.
Handy tip: Natural release method: to use this method, remove the pressure cooker from
the hot burner and let the pressure drop by cooling down naturally. It works best for grains
and for beans that you might use for salads, as quick-releasing the pressure can cause the
beans to split apart.
Link-> http://www.tarladalal.com/Bisi-Bele-Bhaat-%28-Pressure-Cooker-%29-33336r
25

4. Fansi Dhokli ( Gujarati Recipe)
Dhoklis are nothing but dumplings made of various flours, which add body to subzis and enhance
their taste. While dhoklis are traditionally made with besan, you can also exercise your discretion
and choose other flours. Fansi dhokli is one such recipe that makes smart use of dhoklis, combining
them with the goodness of french beans. When making dhokli, remember to one or two dhoklis to
see if they turn out soft. Then add the remaining ones.
Ingredients For The Dhoklis
3 tbsp besan (bengal gram flour)
1 tbsp whole wheat flour (gehun ka atta)
1/2 tsp red chilli powder
1/4 tsp asafoetida (hing)
2 pinches carom seeds (ajwain)
1/2 tsp oil
salt to taste
Other Ingredients
2 cups chopped french beans
2 tsp oil
1 tsp carom seeds (ajwain)
1/2 tsp chilli powder
a pinch sugar
salt to taste
For The Garnish
Method For the dhoklis Combine all the ingredients in a bowl and knead into a semi-soft
dough using enough water. Divide the dough into 30 to 35 small equal portions. Press each
portion with your thumb to make a uniform circular mini dhokli. Keep aside.
How to proceed Heat the oil in a non-stick kadhai, add the carom seeds and asafoetida and
saut for a few seconds. Add the french beans, 1 cup of water, chilli powder, sugar and salt
and cook on a medium flame for 5 to 7 minutes or till the french beans are almost done,
stirring occasionally. Add the dhoklis and simmer for another 10 to 12 minutes, while
stirring occasionally. Serve hot garnished with coriander.
Link-> http://www.tarladalal.com/Fansi-Dhokli-%28-Gujarati-Recipe%29-587r
26

Lettuce
1. Nourishing Lettuce Soup
This unusual yet delicious combination of lettuce and onions is sure to become a firm favourite,
however avoid this soup if milk doesn't suit you.
Preparation Time: 15 minutes; Cooking Time: 20 minutes; Serves 6
Ingredients
1 1/2 tsp butter

1 cup chopped onions
6 cups chopped lettuce
2 1/2 cups milk
salt and pepper to taste
Method
1. Heat the butter in a vessel, add the onions and lettuce and saut for a while.
2. Mix the milk and plain flour, add to the above mixture together with 2 cups of water
and cook for 10 minutes.
3. Cool to room temperature and blend in a mixer to a smooth pure.
4. Add the salt and pepper, mix well and simmer for 4 to 5 minutes.
5. Serve hot.
Link-> http://www.tarladalal.com/Nourishing-Lettuce-Soup-22344r
27

2. Lettuce Spoons
Lettuce has a nice crunchy feel which you can exploit to make interesting dishes that please the
kids... whether a simple salad or these scrumptious spoons! Lettuce is a good source of vitamins A
and C and therefore a great addition to your child's diet. Use tender lettuce leaves and remove any
veins before using. Serving in a spoon makes it interesting and nutritious snack that is fine to appeal
your little brats.
Preparation Time: 10 mins; Cooking Time: 5 mins; Makes 4 spoons
Ingredients
4 to 5 lettuce leaves
To Be Mixed Into A Filling
1 1/2 tbsp crumbled paneer (cottage cheese)
1 1/2 tbsp chopped pineapple
1 1/2 tbsp grated carrot
1 1/2 tbsp finely chopped celery
1 1/2 tbsp finely chopped walnuts (akhrot)
1 1/2 tbsp eggless mayonnaise
salt and to taste
Method
1. Wash the lettuce leaves, dry them on a towel and cut each leaf into 50 mm. (2")
squares. Immerse in ice-cold water for 10 minutes to keep them crisp. Drain and
keep aside.
2. Place a lettuce square on a soup spoon and put 2 tsp of the filling in the centre.
3. Repeat with remaining lettuce squares and filling to make 15 more spoons and
serve immediately.
Link-> http://www.tarladalal.com/Lettuce-Spoons-30834r
28

3. Lettuce Wraps (100 Calorie Snacks): Suggested serving size for 100 calories: 2 wraps
Make the best use of aromatic basil, tangy lemon juice, spicy dry red chillies and zesty soya
sauce in these remarkable lettuce wraps. Antioxidant rich veggies add loads of health as
well.
Preparation Time: 10 mins; Cooking Time: 15 mins; Makes 6 wraps
Ingredients
For The Stuffing
2 tsp oil
2 tsp finely chopped garlic (lehsun)
1 tsp finely chopped ginger (adrak)
1/4 cup chopped spring onions (with the greens)
1/4 cup chopped mushrooms (khumbh)
1/4 cup finely chopped carrots
1/4 cup finely chopped cabbage
1/4 cup chopped bean sprouts
1/4 cup chopped tofu
1/2 tsp lemon juice
1 tsp soy sauce
salt to taste
1/4 tsp dry red chilli flakes (paprika)
Other Ingredients
6 lettuce leaves
1 tbsp roasted and coarsely powdered peanuts
1 tbsp finely chopped fresh basil leaves for serving
Method For the stuffing

Heat the oil in a non-stick kadhai, add the garlic, ginger and spring onions and saut on a
medium flame till the onions turn translucent. Add the mushrooms, carrots and cabbage,
mix well and saut on a medium flame for 2 to 3 minutes. Add the bean sprouts, tofu,
lemon juice, soya sauce, salt and red chilli flakes and saut on a medium flame for another
minute. Keep aside to cool. Divide the stuffing into 6 equal portions and keep aside.
How to proceed
Wash the lettuce leaves, dry them on a towel and keep aside. Place a lettuce leaf on a
clean, flat surface and place a portion of the stuffing along one side of the leaf. Add tsp
of peanuts and tsp of basil over the stuffing, roll it up gently and secure the roll by
inserting a toothpick or tie using a spring onion green. Repeat with the remaining
ingredients to make 5 more wraps. Serve immediately.
Link-> http://www.tarladalal.com/Lettuce-Wraps-%28100-Calorie-Snacks%29-32606r
29

4. Lettuce Crouton and Cheese Salad
A freshly tossed lettuce, crouton and cheese salad can be really delicious and satisfying. Whats
even more important is that it is simple to make. Crisp lettuce, soft, grated cheese; toasted bread
croutons, crackling fresh pepper, piquant vinegar and virgin olive oil make all the difference. Enjoy
garnished with spring onions.
Ingredients
3 cups iceberg lettuce , torn into pieces
1/2 cup toasted or fried bread croutons
1/2 cup chopped spring onions whites and greens
To Be Mixed Together Into A Dressing
2 tbsp olive oil
1 tbsp vinegar
salt to taste
Method
1. Place the lettuce in ice-cold water for 10 minutes and drain well. This will make them
crisp.
2. Just before serving, combine all the ingredients, add the dressing and toss well.
Link->http://www.tarladalal.com/Lettuce-Crouton-and-Cheese-Salad-%28-Soups-andSalads-Recipe-%29-33986r
30

Capsicum
1. Capsicum, Noodle and Sprouts Soup
Is this soup an appetizer or a meal itself? Well, the Noodle, Sprouts and Capsicum Soup is so
wholesome it can be served in small portions as an appetizer, or in larger quantities as a snack or
meal itself. The use of plenty of veggies and tofu brings in abundant vitamin C, protein, calcium and
fibre to this soup. It is especially rich in antioxidants, which help fight infections. This zero oil soup
keeps you satiated for a long time, helping those who are aiming for weight loss. Serve this
nutritious soup as soon as it is cooked to relish it at its best.
Ingredients
1/4 cup whole wheat spaghetti , broken into pieces
1/2 cup mixed sprouts (moong ,matki, moath beans)
1/4 cup sliced red capsicum
1/4 cup sliced yellow capsicum
1 tbsp chopped spring onions whites
4 cups vegetable stock
salt to taste
1/2 tsp cornflour dissolved in 1 tbsp of water
1/2 cup low-fat paneer cubes
1 tbsp chopped spring onion greens
1/4 tsp freshly ground black pepper (kalimirch) powder
Method
1. Heat a deep non-stick pan on a medium flame and when hot, add the red capsicum,
yellow capsicum, spring onion whites and mixed sprouts, mix well and dry roast on a
medium flame for 2 to 3 minutes.
2. Add the vegetable stock, spaghetti and salt, mix well and cook on a medium flame for
10 to 15 minutes or till the spaghetti and sprouts are cooked, while stirring
occasionally.
3. Add the cornflour-water mixture, paneer spring onion greens and pepper powder, mix
well and cook on a medium flame for another minute.
Link-> http://www.tarladalal.com/Noodle-Sprouts-and-Capsicum-Soup-22227r
31

2. Paneer and Red Capsicum Subzi
Flavourful red capsicum imparts an exotic twist to the simplest of subzis, as you can see here. With
just a few common purees, sauces and spice powders that are readily available in your larder, you
can create a peppy subzi, thanks to the energetic combo of paneer and red capsicum. Serve the
Paneer and Red Capsicum Subzi fresh and hot with steaming parathas, to enjoy the crispness of the
capsicum and the softness of freshly crumbled paneer.
Ingredients
1 cup crumbled paneer (cottage cheese)
1/2 cup finely chopped red capsicum
1 tbsp oil
1 tsp ginger-garlic paste
1/2 tsp coriander-cumin seeds (dhania-jeera) powder
1/4 tsp garam masala
1 tsp chaat masala
salt to taste
Method
1. Heat the oil in a broad non-stick pan and add the cumin seeds.
2. When the seeds crackle, add the onions and ginger garlic paste and saut on a medium
flame for 1 minute.
3. Add the capsicum and saut on a medium flame for 1 minute.
4. Add the chilli powder, turmeric powder, coriander-cumin seeds powder, garam masala, chaat
masala, mix well and saut on a medium flame for 30 seconds.
5. Add the paneer and salt, mix gently and cook on a medium flame for 1 to 2 minutes, while
stirring occasionally.
6. Serve hot with parathas.
Link-> http://www.tarladalal.com/Paneer-and-Red-Capsicum-Subzi-1743r
32

3. Paneer and Capsicum on Toast
Fresh cottage cheese with crisp capsicum and succulent onions, coated with more cheese and
tangy overtures of tomato sauce, paneer and capsicum on toast is a versatile snack that can
appease after-school hunger pangs just as well as it can start off a party menu! A simple job with
the knife makes this easy-to-prepare snack also look very attractive!
Preparation Time: 10 mins; Baking Time: 25 minutes; Baking Temperature: 200C (400F)
Makes 8 rounds
Ingredients
8 bread slices
1 cup crumbled paneer (cottage cheese)
1 tbsp butter
1/4 cup finely chopped capsicum
2 tbsp tomato ketchup
1 1/2 tsp chilli sauce
salt to taste
melted butter for brushing
Method
1. Stamp out rounds from the bread slices with a 40 mm. (1 1/2") diameter cutter.
2. In every alternate round, make a hole in the centre with a 12 mm. (1/2") nozzle.
3. On a greased baking tin, first arrange all the bread rounds without holes and then place the
rounds with holes on top.
4. Brush the tops with melted butter and bake in a hot oven at 200c(400f)for 10 minutes or
until crisp. Keep aside.
5. Heat the butter in a broad non-stick pan, add the onions and saut on a medium flame for 1
minute.
6. Add the capsicum and saut for 1 minute.
7. Remove from the heat. Add the paneer, tomato ketchup, chilli sauce, chilli powder and salt
and mix well.
8. Spread a little of the filling on each uncut bread round and put back the cut round on top.
9. Sprinkle the cheese on top and bake in a hot oven at 200c (400f) for 10 minutes.
10. Serve hot.
Link-> http://www.tarladalal.com/Paneer-and-Capsicum-On-Toast-2364r
33

4. Karela and Capsicum Subzi
Bitter though it is, karela has a unique taste that transforms it into a delicacy if prepared in the right
ways. Here, an innovative combination of bitter gourd, onions and colourful capsicums are sauted
with a traditional tempering, resulting in a flavourful and aromatic subzi that goes well with rice and
rotis. Although prepared with everyday ingredients and the simplest of cooking methods, the Karela
and Capsicum Subzi is a super hit mainly because of the thoughtful combination of vegetables.
Ingredients
2 cups bitter gourd (karela) strips , cut approx. 2
1 cup coloured capsicum strips (green and yellow)
2 tbsp oil
a pinch of asafoetida (hing)
1 cup sliced onions
1 1/2 tsp chilli powder
2 tsp coriander-cumin seeds (dhania-jeera) powder
1 tbsp sugar
salt to taste
Method
1.
2.
3.
4.
Combine the karela strips and salt in a deep bowl, mix well and keep aside for 10 minutes.
Squeeze out the excess water from the karela and keep aside.
Heat the oil in a broad non-stick pan, add the cumin seeds and asafoetida.
When the seeds crackle, add the karela strips and onions and saut on a medium flame for 2
minutes.
5. Add the turmeric powder, mix well and cover and cook on a medium flame for 6 to 8 minutes,
while stirring occasionally.
6. Add the capsicum and salt, mix well and cover and cook on a medium flame for 5 minutes, while
7. Add the chilli powder, coriander-cumin seeds powder and sugar, mix well and cook on a medium
flame for 2 minutes, while stirring occasionally.
Link-> http://www.tarladalal.com/Karela-and-Capsicum-Subzi-4311r
34

5. Caramelised Capsicum Crostini
A crostini is a small toast topped with a variety of ingredients, which is served as an appetiser.
Native to Tuscany, the crostini range offers several classic toppings to choose from. This one
consists of caramelised pepper and olives that are bound with cheese, used atop crusty whole
wheat bread. This is perhaps the best crostini of all and is perfect for serving with drinks before a
meal. Note that I have used just 1 tsp of sugar to caramelise the ingredients. Also, mozzarella
cheese contains less fat compared to cooking cheese.
Preparation Time: 15 mins; Cooking Time: 25 mins; Baking Time: 10 mins; Baking Temp: 200 C
Makes 8 crostinis.
Ingredients
For The Topping
1 tsp olive oil or any other oil
1 tsp sugar
1 tsp grated garlic (lehsun)
1/2 pc medium red capsicum , cut into short thin strips
1/2 pc medium yellow capsicum , cut into short thin strips
1/2 pc medium green capsicum , cut into short thin strips
1/2 tsp dried mixed herbs
salt and freshly ground black pepper powder to taste
Other Ingredients
8 slices of whole wheat bread
1/4 cup grated mozzrella cheese
4 pcs stuffed green olives , sliced
Method For the topping: Heat the oil in a non-stick pan, add the sugar and allow to caramalise, When
golden brown, add the onions, garlic and capsicum and saut on a medium flame for 2 to 3 minutes,
while stirring continuously, Add the mixed herbs, salt and pepper, mix well and saut on a high flame
for another minute, while stirring continuously, Remove from the flame, divide the mixture into 8
equal portions and keep aside.
How to proceed: Place a slice of bread on a flat dry surface, spread a portion of the topping evenly
on the bread and top with 1 tbsp cheese and a few slices of olives. Repeat with the remaining
ingredients to make 7 more crostinis. Bake in a pre-heated oven at 200c (400f) for 5 minutes or till
the cheese melts. Serve hot.
Handy tip: Serve the topping on cream crackers as a variation.
Link-> http://www.tarladalal.com/Caramelised-Capsicum-Crostini-%28-DiabeticRecipe%29-32516r
35

Broccoli
1. Broccoli Broth
A really quick soup to make and one which does not require to hunt for lots of ingredients to whip it
up. Broccoli is one of the best sources of folic acid. I have added this simple soup to provide for lots
of folic acid in your diet which you will need in plenty during your first trimester and more
importantly before you conceive. It is also rich in calcium and protein.
Ingredients
1 cup broccoli , chopped
1/2 cup onions , chopped
1 tsp wheat germ
1 tbsp processed cheese
1/2 cup milk
1 tbsp oil
salt and to taste
Method
1.
2.
3.
4.
5.
Heat the oil, add the onion pieces and saut till the pieces are translucent.
Add the chopped broccoli and 1 cups of water and simmer for 2 to 3 minutes. Cool.
Pure in a liquidiser and transfer back into a pan.
Add the milk, wheat germ and cheese and bring to a boil.
Add salt and pepper and serve hot.
Tips
Wheat germ is the outer covering of the wheat grain and is extremely rich in fibre. Readymade wheat
germ is available in packets at most health food stores. If you cannot find wheat germ, this soup will
taste just as good without it.
Link-> http://www.tarladalal.com/Broccoli-Broth-%28-Pregnancy-Recipe%29-2950r
36

2. Broccoli, Peas & Pasta Salad
Broccoli, peas & pasta salad is a crunchy, healthy and delightful tossed salad recipe with the boiled
pasta shells tossed with blanched broccoli and peas. Add a hint of lime juice, oregano and salt and
the nutrient dense side dish is ready to be enjoyed.
Preparation Time: 30 minutes; Cooking Time: 15-20 minutes
Ingredients
8 ounces corkscrew macaroni or fine noodles , broken up
6 broccoli florets (about 1 1/2 cup)
20 snow peas tips and strings removed (about 1 cup)
1/4 cup salad oil
3 tbsp rice vinegar
2 tbsp sugar
2 tbsp soy sauce
1 tsp grated ginger (adrak)
1 tsp chilli oil or several dashes bottled hot pepper sauce
1 small cucumber, quatered lengthwise and sliced
2 medium carrots, julliened
1 medium yellow and/or green sweet pepper, cut into thin strips
3/4 cup thinly sliced radish (mooli)
1/2 cup sliced spring onion greens
3 tbsp chopped coriander (dhania) or parsley
1/3 cup chopped peanuts
Method
1.
2.
3.
4.
5.
6.
7.
8.
9.
Cook pasta according to package directions.

During the last 30 seconds of cooking time, add broccoli & pea pods; drain.
Rinse with cold water and drain thoroughly.
Meanwhile, in a screw-top jar, combine salad oil, rice, vinegar, sugar, soy sauce, ginger, and
chili oil or bottled hot pepper sauce.
Cover and shake to combine.
In a large bowl, combine pasta, brocolli and pea pod mixture,cucumber, carrots, sweet
pepper, radishes, green onions, and cilantro or parsley.
Add dressing, and toss gently to coat.
Cover and chill for 2 to 8 hours.
To serve, toss the salad again and sprinkle with peanuts
Link-> http://www.tarladalal.com/Brocolli-Peas--Pasta-Salad-14879r
37

3. Broccoli Bahaar
Broccoli bahaar is best relished with rice or chapathi. It can be had as a snack too. It is good to have
3 to 4 servings of broccoli in a week. Broccoli is a power house of nutrition. It is a rich source of
calcium, vitamin c, and folic acid. Broccoli is a strong antioxidant and prevents the onset of
osteoporosis. It is beneficial for pregnant women too.
Preparation Time: 5 mins; Cooking Time: 10 mins; Makes 4 to 6 servings
Ingredients
1 medium broccoli
2 onions
8 to 10 garlic (lehsun) cloves
6 to 8 green chilies
1/2 tsp vinegar
2 tbsp grated coconut
2 tsp oil
Method
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
Cut the broccoli into florets.

Chop the onions lengthwise.
Crush the garlic a bit and slit the green chilies into halves.
Heat oil in a tawa, add the garlic and fry for sometime.
When it turns golden brown add chopped onions and saut till it becomes translucent.
Add green chillies and saute for 1 minutes.
Add the broccoli and mix well and cover the tawa with a lid and let it cook for a while on a
medium flame.
Keep stirring in between.
Put salt to taste when broccoli is half cooked(the broccoli should not become very tender, it
should be little crisp even after cooking).
Add vinegar and mix slowly.
Finally add the coconut and stir for a while.
Serve hot with rice or chapathi.
Broccoli bahaar can be had even as a snack.
Link-> http://www.tarladalal.com/Broccoli-Bahaar-37095r
38

4. Broccoli Paneer Sabzi
A delicious combination of healthy broccoli and paneer made into a flavourful vegetable.
Ingredients
500 gms broccoli
150 gms paneer (cottage cheese)
1 onion
2 tsp ginger-garlic (adrak-lehsun) paste
1 tsp garam masala
1 chilli powder
salt and freshly ground black pepper (kalimirch) powder to taste
1 tsp lemon juice
1 tsp oil
Method
1. Cut the broccoli into cubes, boil water in one deep pan, add the broccoli and boil till broccoli
becomes little soft.
2. Cut onions and paneer into cubes and keep aside.
3. Heat the oil in a pan and add the cumin seeds.
4. when the seeds crackle, add the onions and saute till it becomes little brown in colour.
5. Add boiled broccoli cubes, garam masala , chilli powder, turmeric powder and salt and mix well.
6. Add ginger-garlic paste and saute well.
7. Add paneer cubes and cook for 5-7 minutes.
8. Add the lemon juice and sprinkle little water.
9. Wait for 2 minutes and sprinkle pepper, mix well and remove from the flame.
10. Serve hot.
Link-> http://www.tarladalal.com/Broccoli-Paneer-Sabzi-39091r
39

Squash
1. Absolutely Amazing Spiced Butternut Squash Soup!
Serves 6
Ingredients
1 Medium Butternut Squash, peeled and chopped into cubes

1 Large potato, peeled and chopped into cubes
2 Celery sticks, chopped
2 Large carrots, peeled and chopped
1 Medium to large onion, roughly chopped
3 Garlic cloves, crushed
1 Small green chili
1 Large sprig of Rosemary
3 Bay leaves
1 teaspoon Cumin seeds
1/2 teaspoon Chili powder
1 teaspoon Paprika
4 cups Water
2 tablespoons Olive oil
Method
1. Heat your olive oil in a large saucepan and add your sliced green chili, chili powder, paprika,
bay leaves, crushed garlic, the whole rosemary sprig, and cumin seeds. Heat for 30 seconds
to open up the flavours (do not brown or burn).
2. Add the rest of the ingredients other than the water and the stock cubes. Mix the vegetables
so they are evenly coated by the spices (cook for about 3 minutes).
3. Now add the water and crumble in the stock cubes (remember if you have decided to not
use the green chili, simply add one more stock cube for some extra flavour) let the soup
simmer for 45 minutes.
4. Remove the bay leaves and the rosemary branch from the sprig and ladle the soup into a
blender and blend until smooth.
5. Pour the soup back into the pot and ladle into bowls. Serve with cheesy scones or toasted
bread and there it is, the meal of your (and my) dreams!!! mmmmm....
Link->http://www.yummly.com/recipe/external/Absolutely-amazing-spiced-butternutsquash-soup_-332340
40

2. Roasted Yellow Squash Salad
Prep: 10 mins; Total Time: 1 hour 15 mins; Servings: 8

Ingredients
5 pounds yellow squash, sliced into 1-inch-thick rounds

6 cloves garlic
3 tablespoons olive oil
Coarse salt and ground pepper
1 cup loosely packed fresh flat-leaf parsley leaves
2 to 3 tablespoons freshly squeezed lemon juice (1 lemon)
Directions
1. Preheat oven to 475 degrees with racks in upper and lower thirds.
Dividing evenly, combine squash and garlic on two rimmed baking
sheets; drizzle with 2 tablespoons oil, and sprinkle with 1
tablespoon salt and 1/2 teaspoon pepper. Toss to coat.
2. Roast, rotating sheets from top to bottom and front to back
halfway through, until browned, 55 to 60 minutes; cool on sheets.
3. Transfer squash mixture to a large bowl (discard any burned garlic); add parsley, lemon
juice, and remaining tablespoon oil. Season with salt and pepper; toss.
Link->http://www.yummly.com/recipe/external/Roasted-Yellow-Squash-Salad-MarthaStewart
41

3. Roasted Butternut Squash Recipe with Moroccan Spices
Makes 3-4 servings
Ingredients:
4-5 cups butternut squash, peeled and cut into 1 inch cubes
2 T olive oil (or slightly less)
1/2 tsp. kosher salt
fresh ground black pepper
sea salt, for seasoning cooked squash
Spice Mix Ingredients:

Spice Mix (makes enough for 5 batches of roasted veggies):
2 tsp. ground cumin
1 tsp. ground coriander
1/2 tsp. chile powder
1/2 tsp. sweet paprika
1/2 tsp. ground cinnamon
1/4 tsp. ground allspice
1/4 tsp. ground ginger
1/8 tsp. cayenne pepper
(recipe called for a pinch ground cloves, which I did not have.)
Instructions:
Preheat oven to 450 or 475F. (Recipe specifies 475F, but I often make in my toaster oven which only
goes to 450.)
Peel butternut squash with vegetable peeler, cut off ends, and cut squash into cubes about 1 inch
square. Put squash in plastic bowl and toss with olive oil, salt, pepper, and 1 tsp. spice mixture. Stir
well to get oil and spices evenly distributed on cut surfaces of the squash.
Spray roasting pan with olive oil or non-stick spray and arrange squash in a single layer. Roast about
40-50 minutes, turning every 15 minutes or so. (The roasting time will be slightly longer or shorter,
depending on which oven temperature you use.) Squash is done when it is soft and slightly browned
on quite a few of the edges. Season with sea salt, and serve hot.
Link->http://www.yummly.com/recipe/external/Roasted-butternut-squash-withmoroccan-spices-309744
42

4. Cinnamon Butternut Squash and Plantain with Apple
Serves 5-6
Ingredients:
1 pounds butternut squash

1 large green plantain
1 large (or 2 medium) apple
2 Tbsp extra virgin coconut oil (this is also delicious with
red palm oil or bacon fat)
tsp cinnamon
Method:
1.
2.
3.
4.
Peel and seed squash. Cut into slightly smaller than 1 cubes.
Cut plantain lengthwise in half and remove peel. Cut into thick semi-circles.
Peel and core apple and cut into cubes.
Toss squash, plantain and apple with melted coconut oil and cinnamon. Place in a 99
baking dish.
5. Bake in the oven until tender. At 350F, it takes 30 minutes to cook. At 375F, it takes 20
minutes to cook. At 425F, it takes 10 minutes to cook. Enjoy!
Link->http://www.yummly.com/recipe/external/Cinnamon-Butternut-Squash-andPlantain-with-Apple-623928
43

Kale
1. Kale and Broccoli Soup
Ingredients
2 tbsp extra-virgin olive oil

8 cups yeast-free, gluten-free vegetable broth
1 head broccoli, cut into florets
4 celery stalks
2 handfuls of kale
2 handfuls of spinach
2/3 cup tahini
2 tsp Celtic sea salt
Directions: Heat olive oil in a large pot. Add vegetable broth and bring to a
boil. Once boiling, add broccoli. Cover and simmer for 10 minutes or until
bright green. Add celery and kale, and cook for 4 minutes. Remove from
heat. Add spinach, tahini and sea salt, and stir. Let cool for at least 15
minutes, then transfer to a blender and blend until smooth
Link-> http://www.doctoroz.com/recipe/broccoli-and-kale-soup
44

2. Roasted Spaghetti Squash with Kale
Ingredients
1 whole Spaghetti Squash

Olive Oil
Salt And Pepper
2 bunches Kale, Stalks Removed And Torn
Into Pieces
1/2 whole Onion, Diced
1/2 teaspoon Chili Powder
1 teaspoon Balsamic Vinegar
Preparation Instructions
Preheat the oven to 350 degrees.
With a sharp knife, VERY CAREFULLY cut the spaghetti squash in half lengthwise. (Stick the knife
into the centre of the squash, then cut down. Again---be careful!) Scoop out the seeds and pulp in the
centre and discard. Place the squash, cut side up, on a large baking sheet. Rub a little olive oil over
the cut surface, then place the pan in the oven for 1 hour or until a fork is easily inserted into the
squash.
While the squash is cooking, saut the kale: Heat 1 tablespoon olive oil in a large skillet over
medium-high heat. Add the onion to the pan and cook for 3 to 4 minutes, or until starting to turn
color. Throw in the kale, sprinkle in some salt and pepper, and stir to saut until the onions are
golden about the kale is partly cooked, about 5 minutes. Set aside.
When the squash is cooked, use a fork to scrape the stringy squash out of the shell. Add the squash
to a bowl. Mix together 1 tablespoon olive oil with the balsamic vinegar. Drizzle it over the squash,
sprinkle with salt and pepper, and add the chili powder. Toss to combine.
Add the squash to individual bowls, then top with a good amount of sauted kale. You will have
squash left over!
Link->http://thepioneerwoman.com/cooking/2013/11/roasted-spaghetti-squash-withkale/
45

3. Fried Kale
Cooking this vegetable well seems so simple, but it requires care and attention to bring it just to the
right point.
Servings: 8
Ingredients
1 tablespoon extra-virgin olive oil

2 garlic cloves, thinly sliced
2 bunches of kale, average size, ends trimmed, sliced into 1-inch pieces
1/2 teaspoon coarse salt
Directions
Heat a large skillet over medium heat. Add the olive oil and garlic and stir
constantly for 30 seconds.
Little by little add the kale, increasing the heat to high.
The kale will collapse as it hits the heat. Stir in the salt.
When all the kale is in the pan, cover and cook, stirring occasionally, for 10 minutes, or until the
leaves are tender but still dark green and slightly firm. Serve hot.
Link-> http://www.yummly.com/recipe/external/Fried-Kale-Martha-Stewart-192970
46

4. Kale Chips
Get kids excited about healthy kale with this crispy recipe from stay-at-home dad Benjamin Frank.
Servings: 6
Ingredients
2 large bunches of kale, rinsed well, dried, and torn into 1- to 2-inch
pieces
2 to 3 tablespoons extra-virgin olive oil
2 teaspoons coarse salt
Directions
1. Preheat oven to 350 degrees.
2. Place kale pieces in a single even layer on baking sheets; drizzle with olive oil and season
with salt.
3. Transfer to oven and bake until crisp, 10 to 12 minutes. Serve.
Link-> http://www.yummly.com/recipe/external/Kale-Chips-Martha-Stewart-239499
47

Swiss chard
1. Tomato-Chickpea Soup with Rice and Swiss chard
Yield:
serves 2 to 3
Active time:
25 minutes
Total time:
40 minutes
Ingredients
5 teaspoons extra-virgin olive oil

1 small yellow onion, diced (about 3/4 cup)
1 bunch rainbow chard, stems removed and chopped into 1/2-inch pieces, leaves roughly
chopped
2 medium cloves garlic, minced (about 2 teaspoons)
1 (28 ounce) can crushed tomatoes
Kosher salt
2 cups low-sodium vegetable stock
1 (15.5 ounce) can chickpeas, drained and rinsed
1/2 cup basmati rice, cooked according to package directions
Freshly ground black pepper
Procedures
1. Heat 3 teaspoons oil in medium pot over medium heat. Add onions and chard stems (not leaves)
and saut until onions are translucent and stems are softened, about 5 minutes. Add garlic and
cook, stirring until fragrant, about 1 minute. Add tomatoes and sprinkle with salt. Cook 2 minutes,
then add stock. Bring to a boil, reduce to a simmer, and cook until slightly reduced, about 10
minutes. Keep warm.
2. Heat remaining 2 teaspoons oil in a large saut pan over high heat until oil is hot and shimmering.
Add chickpeas, sprinkle with salt, and fry over medium-high heat until browned and crispy, about 3
minutes. Drain on paper towel, and then stir into soup along with rice.
3. Stir chard leaves into soup over medium-high heat in batches, waiting until just wilted and soft
before adding more. Simmer 1 minute to heat everything through, and then season with salt and
pepper. Let cool before storing in an airtight container for the next day, or freeze for future use.
Link-> http://www.yummly.com/recipe/external/Tomato-chickpea-soup-with-rice-and-swiss-chard309146
48

2. Simple Swiss chard
Preparation 10 mins; Cooking 10 mins; Ready in 20 mins.
Makes 2 servings
Ingredients
1.
2.
3.
4.
5.
2 tablespoons extra-virgin olive oil

4 cloves garlic, minced
1 bunch Swiss chard, stalks discarded, leaves cut into wide ribbons
1/4 cup balsamic vinegar
salt and pepper to taste
Directions
Heat the olive oil on a large skillet over medium heat. Stir in the garlic and cook until tender and
aromatic, about 2 minutes. Add the Swiss chard and balsamic vinegar; cook and stir until the chard is
wilted and tender, about 5 minutes. Season with salt and pepper and serve.
Link-> http://allrecipes.com/Recipe/simple-swiss-chard/detail.aspx
49

3. Indian Spiced Swiss chard
This Spring I craved the sweet, smoky spices and hot ginger of traditional Indian cuisine, but was
trying to cut back on dairy and carbs. Luckily, my garden provided an embarrassment of Swiss chard
and I experimented with spices that would satisfy my craving healthily. This dish is sweet from the
cardamom and coriander and packs a heady heat from ginger. Toast and grind your own spices if you
can to maximize the flavour
Serves 4-6
Spice Mixture
1.5 tablespoons ground coriander

1 teaspoon ground cumin
1 green cardamom pods, seeds only
.5 teaspoons turmeric
1 pinch cayenne (to taste)
1. In a dry hot pan, toast your cumin, coriander, and cardamom, agitating the pan constantly
until the pods begin to brown and smell toasted. Be careful to remove them before they
burn.
2. Grind all your spices in a mortar or spice grinder.
Chard
1 large onion, finely chopped

2 tablespoons fresh ginger, finely chopped
3-4 cloves of garlic, finely chopped
3 large tomatoes, roughly chopped
1 tablespoon tomato paste
1 dash sea salt
1 bunch chard stems, chopped in 1/2 inch pieces
1 bunch chard leaves, rolled like cigars and cut in thin strips
Directions
1. In a large pan with a fitted lid, heat your oil or ghee over medium low heat. Add the onion,
stirring to coat with the fat, then let it cook slowly until translucent and the bottom layer
begins to caramelize, about 20 minutes
2. Add the ginger and garlic and stir 60 seconds
3. Turn the heat up to medium. Add the tomatoes, tomato paste, and spice mixture. Cover and
let simmer until the tomatoes break apart easily with a wooden spoon and begin to look like
a sauce. (about 5-10 mins) --You can make the dish up to this point up to 24 hours ahead
and then reheat and proceed at dinner.
4. Add the chard stems and simmer, uncovered until tender and easily pierced with a fork.
5. Add the chard leaves, cover, and let simmer until the leaves wilt (2-3 minutes)
6. Salt to taste
Link-> http://www.yummly.com/recipe/external/Indian-spiced-swiss-chard-355833
50

Beets
1. Beetroot Soup
Here is a vibrantly colored soup that is tasteful and soothing. The addition of cream gives the
beetroot soup a rich mouth feel, while a dash of freshly ground pepper imparts a mild spiciness to
an otherwise sweetish soup. The maida-butter-milk combo gives the soup a luscious consistency,
which you will love.
Ingredients
1 big beetroot
1 tbsp butter
3/4 cup milk
salt and freshly ground black pepper (kalimirch) powder to taste
1 tbsp fresh cream
Method
1.
2.
3.
4.
5.
6.
7.
8.
Combine the beetroot with enough water and pressure cook for 4 whistles.
Allow the steam to escape before opening the lid.
Peel the beetroot and chop them roughly into big cubes.
Combine the beetroot cubes with cup of water and blend in a mixer to a smooth mixture.
Strain and keep aside.
Heat the butter in a broad non-stick pan and add the plain flour and cook on a medium flame
for 1 to 2 minutes, while stirring continuously.
Add the milk and the beetroot mixture, mix well and cook on a medium flame for 2 to 3
minutes, while stirring continuously.
Add the salt, pepper and fresh cream and cook on a medium flame for 2 minutes, while
Serve hot.
Link-> http://www.tarladalal.com/Beetroot-Soup-38766r
51

2. Beetroot and Dill Salad
Two unusual ingredients, beetroot and dill, complement each other in this salad. Sprouted methi
seeds add to the vitamin c, b complex, iron and calcium content and help keep the heart healthy.
Ingredients
4 medium-sized beetroots
1/3 cup sprouted fenugreek (methi) seeds
1 tsp lemon juice
1/4 cup chopped dill (shepu / suva bhaji)
1/4 cup chopped coriander (dhania)
salt and to taste
Method
1.
2.
3.
4.
Boil the beetroots, peel and cut into 25 mm. (1") pieces.
Mix the beetroot and sprouted methi seeds in a serving bowl.
Add the lemon juice, salt and pepper and toss well. Refrigerate to chill.
Just before serving, add the dill and coriander toss well and serve.
Link-> http://www.tarladalal.com/Beetroot-and-Dill-Salad-%28-Low-Cholesterol-Recipe%29-5275r
52

3. Beet Root Sabji
This is a recipe which is loved by all. . . Especially kids. It's a great ac-compliment with full meals and
is a hit recipe in the southern part of India. As a matter of fact it's cooked everywhere in India and
abroad. This recipe needs very little oil and is very healthy. Hope you all like it.
Ingredients
250 gms beetroot , chopped
2 to 3 tsp moong (whole green gram) dal
10-12 curry leaves (kadi patta)
2 chopped green chillies
1 tsp mustard seeds ( rai / sarson)
1 tsp fennel seeds (saunf)
1 tsp turmeric powder (haldi)
1 tsp chilli powder
1 tsp coriander (dhania) powder
1 tsp cumin seeds (jeera) powder
1 tsp garam masala
1 tbsp oil
salt to taste
Method
1. Heat oil in a non stick pan or wok and saute the moong dal for 5 to 6 minutes and keep it
aside.
2. In the same pan add the cumin seeds, mustard seeds and fennel seeds and let it crackle.
3. Add 1/2 tsp of hing, curry leaves and saute for about 1 minute.
4. Addthe turmeric powder, chilli powder, cumin seeds powder, coriander powder and garam
masala and saute for 2 minutes for the masalas to cook completely.
5. Add the beet root in the pan and mix well till the whole masala is mixed.
6. Add salt and mix well.
7. Add 1/4th cup water and mix well for another 2 to 3 minutes till the masala is completely
dissolved.
8. Add the coconut and mix the fried moong dal along with it.
9. Cover the pan with a lid and cook for 15 to 18 minutes.
10. Serve hot with rice or roti.
Link-> http://www.tarladalal.com/Beet-Root-Sabji-38582r
53

4. Beetroot Sambhar
This goes well with rice, dosas and parathas.
Ingredients
For The Sambhar Masala
2 tsp oil
1 tbsp coriander (dhania) powder
1 tbsp chana dal (split bengal gram)
red chilli to taste
1 1/2 tbsp fenugreek (methi) seeds
a pinch asafoetida (hing)
3 garlic (lehsun) cloves
Other Ingredients
1/4 kg beetroot , chopped and boiled
1 cup toovar (arhar) dal , cooked
Method For the masala
1. Heat the oil in a kadhai, add all the ingredients gradually and saut on a medium flame, till
they turn golden brown in colour. Cool slightly and blend in a mixer to a smooth powder.
2. Keep aside.
How to proceed
1.
2.
3.
4.
5.
Put the tamarind juice to boil in a deep vessel.

Add the prepared masala powder, mix well and bring to a boil.
Add the beetroot and toovar dal to this.
Blend this in a mixer till smooth.
Serve hot.
Link-> http://www.tarladalal.com/Beetroot--Sambhar-31446r
ImgSrc-> http://sambar.co.in/beetroot-sambar-recipe/
54

5. Beetroot Halwa
Healthy and tasty at the same time.
Ingredients
1/2 kg of beetroot , grated
1/2 liter milk
100 gms grated low fat mava (khoya)
sugar as per taste
2 tsp of poppy seeds (khus-khus)
chopped mixed nuts for garnishing
Method
1. Heat a deep pan, add the milk and grated beetroot.
2. Mix well and cook on a medium flame till the beetroot gets completely dried up.
3. Add the mava and sugar, mix well and cook till the sugar is completely dissolved and mixed
with the halwa.
4. Add khus khus and mix well.
5. Garnish it with raisins and nuts of your choice.
Link-> http://www.tarladalal.com/Beetroot-Halwa-31431r
55

Turnip
1. Turnip Poriyal
Turnip is a root vegetable high in Vitamin C, with a pungent flavour similar to radishes and a mild
sweetness like carrots or beetroot. It has a strong odour when raw but the intake of turnip is said to
reduce body odour. In this recipe, I've cooked it in the traditional poriyal style with nice tempering
and lots of fresh grated coconut. The final dish turns out to be very aromatic no different from any
traditional poriyal. You could also make carrot poriyal, beetroot poriyal, white radish (daikon) poriyal,
rutabaga poriyal, Jicama Poriyal or any other root vegetable poriyal using the same recipe.
Ingredients
Turnip - 1 lb (grated)
Onion - 1/2 (finely chopped/grated)
Garlic -1 (minced)
Coconut - 2 tblsp (grated)
Split black gram - 1 tsp
Mustard - tsp
Dry red chilly - 2
Curry leaves - 4
Salt - to taste
Oil - 1 Tblsp
Method
1.Heat oil in a pan and splutter mustard, dry red chili, split black gram and curry leaves.
2. Saut the onions and garlic for a while.
3. Add the grated turnip and required salt. Cook for about 5 minutes spinkling a few drops of water if
needed.
3. Finally add the fresh grated coconut, mix it with the turnip and switch off.
Microwave Method
- Add the tadka, grated turnip, onions, garlic, grated coconut and required salt in a microwave safe
bowl and micro cook for 5 minutes in full power. Toss everything once in between.
Link->http://simpleindianrecipes.com/turnipporiyal.aspx
56

2. Turnip with Turnip Greens Poriyal
(Turnip with turnip greens poriyal, Salgham ki Sabzi, Kocchu Kilangu Poriyal)
Ingredients
Turnip with turnip greens - 1 bunch
Onion - 1 (diced)
Garlic - 2 clove (crushed)
Green Chilly - 2 (minced)
Coconut - cup (Grated)
Mustard - tsp
Split black gram - tsp
Turmeric powder - 1 pinch
Asafoetida - 1 pinch
Curry leaves - 2
Salt - to taste
Oil - 2 tsp
Method
1. To clean the bunch of turnip with turnip leaves, first cut the turnips and then separate each leaf.Give
a good rinse 2-3 times in cold water.
2. Chop the turnips separately into small dices. Place all the leaves one over the other and finely chop
it.
3. Heat oil in a pan and splutter mustard, split black gram and curry leaves. Fry the onions, green
chillies and garlic for 2 minutes.
4. Add the chopped turnip with turmeric, asafoetida and salt and saut for another 2 minutes.
5. Next add the turnip leaves and cook nicely for 7-10 minutes until all the liquid that comes out of the
leaves cooks out. Keep tossing often.
6. Add the fresh grated coconut, toss everything together and switch off. You could also make the
poriyal with the turnip separately or the greens separately.
Link-> http://simpleindianrecipes.com/turnipgreensporiyal.aspx
57

Site References
For Recipe details for Rainbow Veggies please refer to the following sites:
1.
http://www.yummly.com/
2. http://www.tarladalal.com/
58

3. http://www.epicurious.com/
59

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Team Rainbow Veggies

Rainbow Veggies Recipe references

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Link -> http://www.tarladalal.com/Cold-Cucumber-Soup-1346r

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Preparation Time: 10 mins

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1.5 cups semolina/rava/sooji

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Method For the soup

To get the best results, use ripe red tomatoes.

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4-5 medium sized tomatoes

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Prep time: 15 minutes; Cook time: 45 minutes; Yield: Serves 4 to 5.

3 Tbsp butter, divided into 2 Tbsp and 1 Tbsp

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Method For the sauce

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Ingredients For The Topping

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Ingredients For The Rice

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1 1/2 cups tender French beans, sliced diagonally

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1 1/2 tsp butter

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Method For the stuffing

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Cook pasta according to package directions.

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Cut the broccoli into florets.

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1 Medium Butternut Squash, peeled and chopped into cubes

2 tablespoons Olive oil

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Prep: 10 mins; Total Time: 1 hour 15 mins; Servings: 8