Bitter gourd is a known to be rich source of antioxidants, flavonoids, and other polyphenol compounds. Here’s a pulao (pot rice dish) recipe that uses bitter gourd and bengal gram.

Bitter Gourd and Bengal Gram Pulao

Serves 2

Ingredients

• 1½ cup basmati rice [soaked in water for 30 mins]
• ¾ cup finely chopped bitter gourd
• ¼ cup channa dal [Bengal gram]
• 1 medium sized onion
• 1 small tomato
• 2 green chillies
• 1 tbsp ginger-garlic paste
• ½ cup mint leaves
• 4 tbsp curd
• ¼ tsp turmeric powder
• ¼ tsp red chilli powder
• 1 tsp garam masala
• Salt to taste

Preparation method

1. Mix little salt and 1 tbsp lemon juice with chopped bitter gourd and keep aside for 20 mins. Meanwhile, pressure cook dal with 1 cup water for two whistles. Remove from the heat and keep aside. Wash chopped bitter gourd and keep aside.
2. Heat 2 tbsp oil in a pan. Add chopped onions and green chillies. Cook for a minute on low-medium flame. Add chopped mint leaves and stir well.
3. Add chopped tomatoes and mash pulp. Add ginger-garlic paste and stir well. Add cooked dal with left over water and mix well. Add bitter gourd and cook it covered for five mins.
4. Add turmeric powder, chilli powder and garam masala. Stir well and add yoghurt. Cook it covered on low flame for 5 – 8 mins.
5. Add 3 cup water and allow to boil. Add drained rice and salt to taste. Mix well and cook it covered on low-medium flame till rice is done. Sprinkle lemon juice at the time of serving and serve hot with any curry of your choice.

This was first published in the July 2015 issue of Complete Wellbeing.

The post Bitter Gourd and Bengal Gram Pulao appeared first on Complete Wellbeing.

Botanically called Pennisetum glaucum, bajra refers to the edible seeds of pearl millet plant. The seeds are typically cooked as a cereal grain or sometimes finely ground and used as a flour.

Bajra is a good source of protein, carbohydrates, vitamins, minerals, and other beneficial plant chemicals. Being free of gluten, it is suitable for those with celiac disease.

In this recipe, we use bajra and sweet corn to make delicious orbs of health.

Sweet Corn and Bajra Ladoos

Makes 7

Ingredients

• 75g sweet corn kernels
• 100g pearl millet [bajra]
• ¼ cup powdered palm jaggery
• 1 tsp cardamom seeds [elaichi] powder
• 7 – 8 tsp ghee

Preparation method

1. Cook the sweet corn pellets, with some water, in a pressure cooker for one whistle. Then remove the cooker from the stove and let it cool. Once it cools, drain the water and blend the sweet corn in a mixer grinder to a smooth paste. Keep it aside in a container.
2. Dry roast the bajra grains on a pan for few minutes, till you get a nice aroma. Then remove the grains from the heat and let them cool. Grind the bajra to a smooth powder. Keep aside in a container.
3. Heat 2 tsp ghee in a non-stick pan. Then add bajra powder and cardamom powder, and cook for a minute on low flame. Add the powdered jaggery and sweet corn paste and stir on low-to-medium flame.
4. Add 5 tsp ghee and cook till everything combines well and you get a wet mixture. Then remove the hot mixture from the stove and let it cool down to a lukewarm temperature. Grease your palm with ghee or oil and start making ladoos. You can store them in an airtight container and serve when needed.

This was first published in the September 2015 issue of Complete Wellbeing.

The post Orbs of health: Sweet Corn and Bajra Ladoos appeared first on Complete Wellbeing.

Wholesome vegan porridge recipe

Serves 3

Ingredients

• ¼ cup broken wheat
• ¼ cup oats
• 1 cup thick coconut milk
• ¼ cup coconut water
• 3 cup water
• Black pepper powder [according to your taste]
• Salt [for taste]
• ¼ tsp ginger-garlic paste
• Asafoetida—a pinch
• 1 tsp garam masala
• 2 tbsp rajma / red kidney beans
• 2 cloves
• ¼ cinnamon stick

Preparation Method

1. Soak the rajma overnight in water. Next day, wash it and pressure cook it with enough water for 10 whistles. Once pressure settles down, mash the rajma beans and keep aside.
2. Grind broken wheat, oats, cloves and cinnamon to coarse powder. Transfer this powder to a bowl. Add coconut water and coconut milk to it and mix well.
3. Heat 1 tsp oil in a pan. Add mashed rajma beans and ginger-garlic paste. Stir well. Add pepper powder, asafoetida, garam masala and stir everything well.
4. Add coconut milk soaked ground powder. Stir frequently to avoid any lumps. Now, add water and salt to taste.
5. Cook it on low flame for 15 minutes till you get thick porridge-like consistency. Serve hot or cold.

This recipe was first published in the December 2015 issue of Complete Wellbeing.

The post A wholesome vegan porridge to get you through the day appeared first on Complete Wellbeing.

Traditionally Sundal is made as prasad [devotional offering] during a religious festival or ritual, but it is often had as a healthful accompaniment to meals or just as a nutritious evening snack. When made for prasad, onions are not used.

Widely sold on the streets of Tamil Nadu and served in almost all Tamil homes, especially during the festive season, Sundal is a quintessential Tamil salad. You will often find Sundal being offered in temples of Tamil Nadu—served in bowls made of dried beetel leaves or banana/palm leaves.

This vegan Sundal recipe uses sweet corn instead of the more popular chickpeas.

Sweet corn Sundal [stir-fry] recipe

Serves 2 – 3

Ingredients

• 200g sweet corn kernels
• 3 chopped green chillies
• 1 tbsp chopped ginger
• 1 tbsp grated fresh coconut or desiccated coconut
• 1 tsp split black gram [urad dal]
• A pinch of asafoetida [hing]
• ¼ tsp turmeric powder
• 1 tsp mustard seeds
• 1 tsp gingelly [sesame] oil
• 2 tbsp finely chopped mint leaves
• 2 tbsp finely chopped coriander leaves
• 1 twig of curry leaves
• Salt to taste

Preparation method

1. Boil 3 – 4 cups of water in a pan and then add sweet corn pellets and turmeric powder. Cook on low-medium flame till the sweet corn turns soft. Remove from the heat, drain the water completely and keep aside for 10 minutes.
2. Heat 1 tsp oil in a pan and temper the mustard seeds, black gram and curry leaves. Add chopped green chillies, ginger, mint leaves and coriander leaves. Stir well for a few seconds.
3. Add cooked sweet corn, asafoetida and salt to taste. Cook for 2 – 5 minutes. Add grated coconut and stir well. You can also add grated raw mango, finely chopped onion and grated carrot to enhance the flavour of this dish.

The post Healthful Sundal recipe using sweet corn appeared first on Complete Wellbeing.

This kheer (rice pudding) uses coconut milk and coconut water which, together with foxtail millet, make it a rather healthful dessert. Try it and let us know if you enjoyed it.

Serves 4

Ingredients

• 1½ tbsp foxtail millet / kangni
• 150ml thick coconut milk
• 40ml coconut water
• 400ml water
• 1 tsp cardamom powder
• 2 tbsp condensed milk
• Chopped almonds, cashews and raisins for garnishing

Preparation Method

1. Wash and soak millet in enough water for 20 minutes. Heat a pan with 400 ml water. Once it starts boiling, add drained millet to it.
2. Once millet is cooked, add coconut water and stir well. Add cardamom powder.
3. Add coconut milk and switch to low flame. Stir well and cook for five minutes. Add condensed milk and cook for another 3 – 5 minutes.
4. Switch off the flame. Add chopped nuts and raisin. Stir well. Serve it hot or cold.

The post Foxtail millet kheer in coconut milk appeared first on Complete Wellbeing.