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Sakthi Lunch -2
Whole wheat coconut chappathi
Add fresh grated coconut to whole wheat flour. Add water and knead
it and roll to chappthi and toast it. This is tasty and does not
require oil and also good for health.
Green Chappathis.
Juice of the Herbs that are good for health can be strained and the
water can be used for kneading the chappathi flour. Try small
amounts of the herbal extract like mint, methi leaves, curry leaves,
basil leaves etc. Freshly grated coconut coconut flakes can also be
added to improve taste.
kichari Rice
Ingredients:
-
Brown or whole rice
Rice 2 cups
-
Green
split mung dal
1 cup
-
Water
5 cups
-
Black
corn pepper
1/2 teaspoon
-
Fenugreek
leaves chopped 1 cup (optional)
-
Spice mix
1 teaspoon
-
Ginger
grated
1 teaspoon
-
Cumin seeds
1 teaspoon
-
Curry
leaves chopped
1 teaspoon
-
Coriander
leaves chopped 1 teaspoon
-
Salt 1 teaspoon
-
Cashew
nuts diced 3 teaspoon
-
Raisins
3 teaspoon
-
Ghee
1
tablespoon
-
flavor mix
1 teaspoon
-
chopped vegetables
1 cup
Preparation:
Heat
butter (or ghee ) in a pan add
flavor mix and after two minutes add black pepper, cashew nuts,
raisins, green chilies chopped, grated ginger, chopped curry and
coriander leaves. When it gets sauted add rice, split mung dal,
turmeric powder, masala powder, salt, water, fenugreek leaves (use
coriander leaves more if you do not have fenugreek leaves).
Vegetables like carrots, peas, potatoes, turnips, raddish, bell
pepper etc can be used. Cook and
serve it hot.
Serve
for lunch or dinner along with yogurt.
Preparation
time: 20 minutes.
Pepper Rice "Pongal"
Ingredients:
-
Rice
2 cups
flavormix
1 teaspoon
Water
5 cups
-
Black corn pepper
1 teaspoon
-
Ginger grated
1 teaspoon
-
yellow split mung dal
1 cup
-
Curry leaves chopped
1 teaspoon
-
Salt
1 teaspoon
-
Cashew nuts diced
3 teaspoon
Ghee
1 tablespoon
Preparation:
Heat
ghee in a pan and add black pepper, flavor mix,
cashew nuts,
grated ginger, chopped curry leaves. When it gets sauted add
rice, urid dal, salt, water. Allow it to cook. When cooked
remove from fire.
Serve with coconut chutney.
Preparation time: 20 minutes.
Barley Black Bean soupy
grainIngredients:
Any Whole grain quarter
cup (soaked and cooked)
Olive
oil
1 tablespoon
Garlic minced
2 cloves
Onion
chopped
1
Dry Barley
1 cup
Black
Bean
1 cup
Water
7 cups
Tomato
1
Pepper
2 teaspoon
Salt
2 teaspoon
Kale
1 bunch
Carrot
chopped
1
Preparation:
 In
a large saucepan, heat oil over low heat add minced garlic
and saute for a
few seconds. Add onion and carrots. Cook for 5 minutes. Add remaining
ingredients except kale and heat for a few minutes. Clean
kale, removing large stems. Chop. Then add kale to the soup.
Cover the soup and cook till beans becomes soft.
Serve
hot for lunch or dinner.
Preparation
time: 25 minutes.
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