Masaledar Karele

Masaledar Karele

By  Chef Shantanu Gupte
From   Health Mange More

Prep: 8 hours

Cook: 15 minutes

Method: Easy

Course: Main Course

Type: Indian

Key Ingredients:

Cooked this way makes the bitter gourds lot less bitter and absolutely tasty

Ingredients

  • Medium bitter gourds (karele), cut into thin roundels 3 to 4
  • Salt to taste
  • Buttermilk ½ cup
  • Oil ½ tbsp
  • Mustard seeds 1 tsp
  • Curry leaves 10 to 12
  • Ginger, chopped 1 tsp
  • Asafoetida ½ tsp
  • Medium tomatoes, chopped 2
  • Coriander powder ½ tsp
  • Turmeric powder ½ tsp
  • Red chilli powder ½ tsp
  • Fresh coriander leaves, chopped 1 tbsp + to garnish
  • Tamarind paste 2 tbsps
  • Honey 1 tbsp
  • Thin strips of ginger to garnish
  • Green chillies to garnish

Methods

  • Take bitter gourd roundels in a bowl, add salt and marinate for 4-5 hours to reduce the bitterness, and then soak them in another bowl of buttermilk for 2-3 hours to make them soft. Wash, drain and keep aside.
  • Heat oil in a non-stick pan, add mustard seeds, curry leaves and ginger and saute till the seeds splutter.
  • Mix asafoetida in 2 tbsps water in a small bowl and add to the pan. Mix well and add tomatoes.
  • Make a paste of salt, coriander powder, turmeric powder and red chilli with some water and add to the pan, mix well and cook till tomatoes become soft.
  • Add bitter gourds, coriander leaves and tamarind paste and mix well. Add ¼ cup water, mix and cook till the bitter gourds are done.
  • Add honey, mix well and cook on low heat for 2 minutes.
  • Transfer into a serving bowl, garnish with coriander leaves, ginger strips and green chillies and serve immediately.

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Aloo Parval

Aloo Parval

By Chef Shantanu Gupte
By Health Mange More

Prep: 5 minutes

Cook: 15 minutes

Method: Easy

Course: Main Course

Type: Indian

Key Ingredients:

  • Pointed gourd (parval)
  • Potatoes

An excellent dish for your daily meal

Ingredients

  • Pointed gourd (parval), diced 1 cup
  • Medium potatoes, diced 2
  • Oil 1 tbsp
  • Turmeric powder 1 tsp
  • Red chilli powder 1 tsp
  • Cumin powder 1 tsp
  • Garam masala powder 1 tsp
  • Salt to taste
  • Fresh coriander leaves, chopped 1 tbsp

Methods

  • Heat oil in a non-stick pan, add turmeric powder, red chilli powder, cumin powder and garam masala powder, mix well and saute on low heat for 1-2 minutes.
  • Add pointed gourd and potatoes and mix well. Add salt and mix well. Add ½ cup water, mix, cover and cook on medium heat, stirring occasionally, till the vegetables are done.
  • Transfer into a serving bowl, garnish with coriander leaves and serve hot

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Beans and Dal Usli

Beans and Dal Usli

By Chef Shantanu Gupte
By Health Mange More

Prep: 30 minutes

Cook: 15 minutes

Method: Easy

Course: Main Course

Type: Indian

Key Ingredients:

  • French beans
  • Split Bengal grams (chana dal)

This South Indian speciality is so easy to make yet so very tasty

Ingredients

  • French beans, finely chopped 7 to 8
  • Split Bengal gram (chana dal), soaked for 30 minutes 1 cup
  • Sunflower oil 1 tbsp
  • Mustard seeds 1 tsp
  • Dried red chillies 2
  • Curry leaves 8 to 10
  • Fennel seeds (saunf) 1 tsp
  • Salt to taste
  • Asafoetida ½ tsp

Methods

  • Heat oil in a non-stick pan, add mustard seeds, red chilies, curry leaves and fennel seeds and saute till the seeds splutter.
  • Add beans and split Bengal gram and mix well.
  • Add salt and asafoetida and mix well. Cover and cook till both beans and split Bengal grams are fully done.
  • Transfer into a serving bowl and serve hot.

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Besan Badam Burfi

Besan Badam Burfi

By Chef Shantanu Gupte
By Health Mange More

Prep: 25 minutes

Cook: 30 minutes

Method: Easy

Course: Main Course

Type: Indian

Key Ingredients:

  • Gram flour
  • Sugar substitute

Besan burfi made healthy without the use of ghee

Ingredients

  • Gram flour (besan) ½ Kg
  • Sugar substitute to taste
  • Almonds handful

Methods

  • Roast gram flour in a non-stick pan on medium heat till fragrant.
  • Add sugar substitute and 4 cups water and mix well. Cook, on medium heat, stirring continuously, till the mixture thickens and begins to leave the sides of the pan.
  • Transfer the mixture onto a tray and spread evenly.
  • Grate almonds on top and set aside to cool down.
  • When it sets well, cut into small pieces and serve.

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Cabbage Papaya Tikki

Cabbage Papaya Tikki

By Chef Shantanu Gupte
By Health Mange More

Prep: 25 minutes

Cook: 10 minutes

Method: Easy

Course: Main Course

Type: Indian

Key Ingredients:

  • Cabbage
  • Raw papaya
  • Boiled and mashed rice

If the tikkis are delicious and also nutritious at the same time, what more can you want

Ingredients

  • Cabbage, finely chopped 1 cup
  • Raw papaya, grated ½ cup
  • Rice, boiled and mashed 1 cup
  • Ginger, finely chopped 1 tsp
  • Curry leaves, chopped 2 to 3
  • Salt to taste
  • Red chilli powder ½ tsp
  • Mace (javitri) powder ½ tsp
  • Oil 1 tbsp

Methods

  • Take cabbage, raw papaya, rice, ginger, curry leaves, salt, red chilli powder and mace powder in a bowl and mash everything together.
  • Divide the mixture into equal portions and shape into tikkis.
  • Heat oil on a non-stick tawa, place the tikkis on it and cook, turning sides, till they are equally golden and crisp on both sides.
  • Arrange on serving platter and serve hot with papaya chutney.

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Chana Palak ki Sabzi

Chana Palak ki Sabzi

By Chef Shantanu Gupte
By Health Mange More

Prep: 9 hours

Cook: 20 minutes

Method: Easy

Course: Main Course

Type: Indian

Key Ingredients:

  • Chickpeas
  • Spinach

A tasty and healthy dish that will satiate anybody’s palate

Ingredients

  • Chickpeas, soaked overnight and pressure cooked 1 cup
  • Spinach, finely chopped 2 cups
  • Sunflower oil 1 tbsp
  • Cinnamon 1 inch
  • Cloves 2 to 3
  • Bay leaf 1
  • Ginger-garlic paste 1 tsp
  • Medium tomatoes, finely chopped 2
  • Cumin seeds ½ tsp
  • Salt to taste
  • Garam masala powder ½ tsp
  • Dried mango powder (amchur) ½ tsp
  • Red chilli powder ½ tsp
  • Fresh coriander leaves, chopped 1 tbsp

Methods

  • Heat oil in a non-stick pan, add cinnamon, cloves and bay leaf and saute till fragrant.
  • Add ginger-garlic paste, tomatoes and cumin seeds and saute till the tomatoes soften.
  • Add chickpeas, salt, garam masala powder, dried mango powder and red chilli powder, mix well and saute for 2-3 minutes.
  • Add 1 cup water, mix and cook for 5 minutes.
  • Add spinach, mix and cook till spinach is cooked.
  • Transfer into a serving bowl, garnish with coriander leaves and serve hot.

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