Deliciously Healthy Recipes by Alka Bhandari

Red Kidney Bean Hummus

Serves- 2 people

Ingredients-

For hummus-

1 cup boiled rajma

11 cashew nuts 2-

3 green chillies

5-6 garlic

1 lemon juice

2 tbsp yogurt

1 tsp jeera

2 tbsp chopped coriander

1 tbsp sesame seeds

2 tbsp tahini sauce

4-5 tbsp olive 🫒 oil

Salt to taste

For Garnishing-

Pomegranate seeds

chopped coriander

chili powder

few boiled rajma

olive oil

To serve–

Whole wheat / multigrain Pitta bread (available in supermarkets)

Method-

Put all the above ingredients in electric food processor or mixer. Blend well & remove in a bowl. Garnish & serve with whole bread pita bread.

Pumpkin Kheer with Caramelized Jaggery

Serves- 2 people

Ingredients-

1 tsp Ghee

200 grams or 1 cup ripe pumpkin, grated

2 cups low fat milk

1 tablespoons Jaggery or more as per taste

few strands Saffron (optional)

¼ teaspoon cardamom powder

1 tsp each, sliced almonds & pistachio

1 teaspoon Rose water (optional)

Method-

1. Peel and grate the pumpkin.
2. Heat ghee in a pan on medium heat.
3. Add grated pumpkin & cook for 3-4 minutes.
4. Add warm milk in it & cook for 7-8 min till milk thickens & blends well with pumpkin.
5. In another pan, take jaggery & caramelize it on medium flame.
6. Add caramelized jaggery to the prepared kheer & stir continuously so jaggery mixes nicely well in the kheer.
7. Add cardamom powder & nuts; check the consistency of the kheer. It should be thick & nicely blended with pumpkin. Put off the gas.
8. When cool, add rose water.
9. enjoy pumpkin kheer, warm or chilled.

Grilled Paneer Salad with Veggies and Herbs

Serves- 2 people

Ingredients –

Paneer 300gms

Shredded cabbage 3-4 tbsp

1 carrot, cut into thick juliennes

1/2 each red & green capsicum, both cut into thick juliennes

1 onion, sliced lengthwise

1 tomato, deseeded & sliced lengthwise

1 bunch spring onion, chopped

2 green chillies, slitted

3-4 garlic cloves, crushed

1 tsp crushed red chili

1/2 tsp chilli lime powder

2 tbsp olive oil

Salt & pepper to taste

dried herbs, as per taste

Method–

1. Cut paneer in medium thick slices & marinate with little olive oil, salt & pepper.
2. Grill both sides nicely on a hot griddle.
3. Remove from griddle & cut in to finger size after little cool
4. Heat oil in a pan, add garlic & crushed red peppers, green chillies & sauté.
5. Add all the veggies except tomato & sauté on high flame.
6. Add salt, pepper, herbs & chilli lime powder and stir well.
7. Add tomato & sliced paneer.
8. Toss it lightly.
9. Serve immediately with lemon wedges.

Shredded Grilled Tofu Salad

Serves-3 people

Ingredients –

For the salad-

250 gm Tofu

2 tbsp capsicum, cut length wise

2tbsp each, bell peppers (of different colours)

1 big onion, sliced

1 zucchini, cut lengthwise

1 big carrot cut, lengthwise

1 lemon juice

3-4 tbsp olive oil

Salt & pepper, to taste

For the Dressing –

1/2 tsp sliced almonds

1/2 tsp roasted pumpkin seeds with pinch of salt

1/2 tsp white & black sesame seeds

1/2 tsp nigella seeds

1/4 tsp crushed red pepper

Mix all the above ingredients and keep aside

Method –

1. Place tofu on a thick kitchen towel so it becomes dry.
2. Drizzle olive oil & sprinkle salt & pepper; grill the tofu in the oven
3. After little cool cut in to thick slices, length wise.
4. Drizzle olive oil on the veggies and sprinkle salt & pepper.
5. Grill it for 10 min in preheated oven.
6. In a serving bowl, add the grilled veggies and tofu. Sprinkle some salt & pepper, lemon juice & rest of olive oil.
7. Add the dressing & toss lightly with spatula.
8. Enjoy the goodness of this power-packed protein salad.

Beetroot Spinach Quinoa cutlets

Serves- 3 people

Ingredients –

1 cup cooked Quinoa

2 cup chopped Spinach

1 cup shredded Beetroot

3 tbsp oats powder or gram flour or bread crumbs

15-20 pieces Almond powder / flax seeds powder

1 inch ginger, chopped

2 green chillies, chopped

Parsley or cilantro leaves

1 tbsp Lemon juice

Chaat masala

Salt to taste 

Method –

1. Combine all ingredients in a medium- sized mixing bowl until well mixed, adding in more Oats powder or breadcrumbs if necessary to achieve a mixture that will hold its shape when formed into patties. Allow the mixture to rest for 5-10 minutes.
2. Shape the mixture into small cutlets.
3. Coat a large skillet or griddle with oil.
4. When the oil’s hot, place the cakes in a single layer leaving at least an inch between each, and cook in batches, flipping over when each side is golden and crispy.
5. Serve hot by itself or with some green chutney.