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Meal Plan - North India
Meal Plan - North India
● Ingredients Method
● 1 Tsp Chopped Green Cabbage
● 1 Tsp Chopped Violet Cabbage ● In a mixing bowl, add oats flour, chopped
● 2.5 Tbsp Oats Flour cabbage, chopped violet cabbage, green chilli
paste, salt, water as required and mix well
● 1/4 Tsp Green Chilli Paste
● 1/4 Tsp Salt ● Add oil, spread the mixture and allow to cook
● 1/2 Tsp Oil ● Flip and cook until both sides are well cooked
● As Required Water
● ● Serve hot with a suitable accompaniment
Lunch-Quinoa Pulao (351 kcal)
https://www.livofy.com/health/diabetes/quinoa-pulao-diabetic-friendly-recipes-livofy/
Ingredients
○ Boiling
○ Boil the yellow moong dal in a pressure cooker until
● Amchur powder-0.5 Teaspoon just done. Use very little water, just enough to cover
and cook the lentils.
● Yellow moong dal- 100 Grams ○
● Spinach-150 Grams ○ Blanching
● Tomato-50 Grams ○ Blanch the spinach with very little water. Blend the
spinach and cooked lentils together. Pulse a few
● Chillies green - 15 Grams times.
● Garlic big clove-15 Grams ○
Ingredients
Ingredients
Instructions
1 cup (250 grams) hung curd or thick yogurt
Take hung curd and thoroughly mix Prohance
D powder in it.
½ cup (125 grams) sugar free muesli
Ingredients ○ Instructions
○ Heat oil in a pan on low flame and add hing,
haldi, garam masala and red chilli powder, Stir
● Ingredients
well and let it cook for a minute.
● 250 grams eggplant baingan ○ Now add the crushed chilli and ginger. Keep
● 200 gram bottle gourd lauki stirring as the heat might burn the masalas.
● 75 grams green peas hare matar ○ Put in the green coriander leaves. Mix them
well.
● 200 gram rice
○ Add chopped onions and saute them.
● 2-3 tablespoon oil ○ Add the diced eggplant/baingan, gaourd/lauki
● asafoetida hing and green peas, coati them in the spices.
● ¼ teaspoon turmeric ○ Let this cook for 2-3 minutes and add soaked
rice. Cook it for 2-3 minutes. This step will
● ½ teaspoon red chilli powder
ensure shiny rice grains after cooking and
● 1 teaspoon garam masala each grain of rice comes out fluffy and
● 1.5 teaspoon goda masala maharashtrian spice separate from each other.
mix or ½ teaspoon pav bhaji masala ○ Now pour in the water in the pan. Water must
be twice the amount of rice.
● 2 tablespoons green chillies and ginger coarsely
○ Add salt to taste.
crushed ○ Cover and cook with closed lid for 10 minutes.
● 2 tablespoons cilantro chopped ○ After 10 minutes switch off the heat. Wait for
● 2 onions chopped 7-8 minutes and then open the lid.
○ Tahri is ready. Finish with some fried cashews
● 2 cups of water
and chopped coriander leaves.
○ Serve it hot with some raita or plain yogurt.
Evening Snack-Prohance-D mexican tart (27 kcal/tart)
https://cookpad.com/in/recipes/13627554-mexican-tart
Ingredients
● 600 grams Pumpkin , about 4 cups cut pieces ○ Heat pressure cooker and heat oil in it. Add
cumin seeds and saute for 30 seconds.
● 1 tablespoon Ghee or Oil ○ Add green chili, onions, ginger and garlic
● ▢1/2 teaspoon Cumin seeds (Jeera) paste and saute for 2 minutes.
● ▢1 Green Chili Pepper, slit (optional) ○ Add tomatoes and spices.
● ▢1/2 tablespoon Ginger, minced ○ Add cut pumpkin pieces and water. Mix well.
○ pressure cook for 5 minutes at high pressure.
● ▢1/2 tablespoon Garlic , minced ○ Add dry mango powder, sugar and mix with
● ▢1/2 Onion, diced the pumpkin. You can eat this curry as is or
● ▢1 Tomato , chopped mash some of the cooked pumpkin pieces with
● ▢1/4 cup Water a masher in the pot.
○ Garnish with cilantro and pumpkin curry is
● 2 teaspoon Dry Mango powder (Amchur), or ready to be enjoyed with parathas or naan.
lemon juice
● ▢Cilantro, to garnish
● ▢1/4 teaspoon Ground Turmeric (Haldi powder)
● ▢2 teaspoon Coriander powder
● ▢1/4 Red chili powder , (optional)
● ▢1/4 teaspoon Garam Masala
● ▢1 teaspoon Salt , adjust to taste
Dessert-Prohance-D Quinoa Kheer (334 kcal)
https://mytastycurry.com/quinoa-kheer-recipe
Ingredients
● 3-4 broken Prohance-D diskette ● Combine all ingredients in mixing bowl and serve
● ¾ cup mixed fruit cubes(Papaya, apple, Guava,
pear, sweet lime)
● Pomegranate-2 spoon
● ½ tsp black salt
● ½ tsp Chaat masala
● ½ tsp cumin powder
● ¼ tsp chilli powder
● 1 tsp lemon juice
● Finely chopped coriander
Extra slide-Broccoli Paratha-146
https://pipingpotcurry.com/broccoli-paratha/
2 Cups Indian whole wheat flour (Atta)
○ Instructions
▢1/2 teaspoon Salt, optional
○ Make the Dough
○ In a large bowl, combine whole wheat flour), 1
teaspoon oil and salt. Add water, knead dough
▢1 tablespoon oil, plus more for roasting parathas
and Cover with a damp cloth Make the
Broccoli Stuffing
▢3/4 Cup Water, ○ grate the broccoli and Combine all stuffing
ingredients to the grated broccoli. Mix well.
For the Stuffing ○ Rolling the Paratha
○ Make equal portions of the dough (about
▢1 Broccoli , medium head, washed and dried 55-60 grams). Roll the dough and then scoop
some stuffing in the centre of the disc, leaving
▢1 teaspoon Ginger, grated
about 1 inch of space from the sides.
○ Make proper dumplings.
○ Next, flatten this dumpling in the center,
▢1-2 Green chilli finely chopped, optional
sprinkle some flour and roll it evenly.
○ Making the Paratha
▢1/4 teaspoon Turmeric powder (Haldi) ○ Heat the tawa. Place the rolled paratha on the
hot tawa, add light oil and Cook until you start
▢1/2 teaspoon Red Chilli Powder, adjust as desired seeing small air pockets and the color of the
dough starts to change.
▢1/2 teaspoon Ground Cumin (Jeera powder) ○ When both sides have golden brown spots,
transfer the paratha to a plate lined with a
▢1 teaspoon Salt
paper towel.