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North + Veg
1. Palak Tofu Curry
  • Serves : 1
  • Portion size : 1 bowl (200g)

Ingredients

  • Spinach : 150g
  • Water: 1 T
  • Salt : ⅙ t
  • Oil: 2 t
  • Cumin seeds: ¼ t
  • Onion, chopped: 25g
  • Garlic, chopped: 2
  • Tomato, chopped: 50g
  • Tofu, sliced: 40g

Instructions

  • Clean and wash the spinach (do not chop if pressure cooking).
  • Cook the spinach with salt and water. Pressure cook for 5 minutes.
  • Grind to a paste or blend in a blender.
  • Take the oil/ghee in a kadai and fry the tofu till a golden/brown color appears (you can add the chili powder and salt as well).
  • Take them out on a plate.
  • Now, fry the cumin seeds in the same karahi.
  • Add finely chopped onion, ginger, and garlic, and fry lightly. Now add the chopped tomatoes. (cook till the oil separates)
  • Add the ground spinach and long thin pieces of tofu and allow to simmer for a few seconds.
  • Serve hot.

Nutritive Value

Nutritional composition Per serving
Energy 120 kcal
Protein 5 g
Fat 7 g
Carbohydrates 10 g
Dietary Fiber 3 g
Vitamin A 3000 µg
Vitamin C 35 mg
Calcium 120 mg
Potassium 550 mg
Iron 3 mg
Sodium 300 mg
North + Veg
2. Sprouted Moong Dal Curry
  • Serves : 1
  • Portion size: 1 katori (200g)

Ingredients

  • Sprouted moong dal: 1 cup
  • Onion: 1 medium
  • Tomato: 1 medium
  • Green chillies: 2
  • Ginger- garlic paste: 1t
  • Oil: 2t
  • Cumin seed: ½ t
  • Red chili pd. : 1t
  • Coriander pd.: 1t
  • Garam masala: ½ t
  • Water: 2 cup

Instructions

  • Wash the sprouted moong dal thoroughly in water and set aside.
  • Heat oil in a pan on medium heat. Add cumin seeds and let them splutter.
  • Add chopped onions and sauté until they turn golden brown. Add ginger-garlic paste and sauté for 1-2 minutes until the raw smell disappears.
  • Add turmeric powder, red chili powder, and coriander powder. Mix well. Add chopped tomatoes and cook until they soften and the oil separates from the mixture.
  • Add the sprouted moong dal and mix it with the spice mixture. Add salt and water. Stir everything well.
  • Cover the pan with a lid and let the dal simmer on low-medium heat for about 10-15 minutes or until the sprouts are tender. Stir occasionally to prevent sticking.
  • Add garam masala and mix well. Cook for another 2 minutes.
  • Turn off the heat and garnish with freshly chopped coriander leaves.
  • Serve hot.

Nutritive Value

Nutritional composition Per serving
Energy 315 kcal
Protein 18 g
Fat 10.4 g
Carbohydrates 42 g
Dietary Fiber 10.4 g
Vitamin A 115 µg
Vitamin C 25 mg
Calcium 70 mg
Potassium 560 mg
Iron 3.4 mg
Sodium 12 mg
North + Veg
3. Vegetable Jalfrezi
  • Serves : 1
  • Portion size: 1 katori (200g)

Ingredients

  • Carrot: 1 smal
  • Capsicum: 1 small (half)
  • Beans: 4-5
  • Peas: ¼ cup
  • Cauliflower: small chopped pieces 3-4 flowers
  • Paneer: ¼ Cup
  • Onion: 1 small(thinly sliced)
  • Tomato: 1 small (chopped)
  • green chili: 1/2 (optional, finely chopped)
  • ginger-garlic paste: 1/2 tsp
  • tomato puree: 2 tbsp
  • cooking oil: 2 tbsp
  • turmeric powder: 1/4 tsp
  • red chili powder: 1/2 tsp (adjust to taste)
  • coriander powder: 1/2 tsp
  • cumin seeds: 1/4 tsp
  • garam masala: 1/4 tsp
  • Salt to taste

Instructions

  • Steam or boil the mixed vegetables until they are slightly tender but still crunchy. Drain and set aside.
  • Heat oil in a pan on medium heat. Add cumin seeds and let them splutter. Add sliced onions and sauté until golden brown.
  • Add the ginger-garlic paste and green chili, and sauté for 1 minute.
  • Add the chopped tomato and cook until it softens. Add turmeric powder, red chili powder, and coriander powder. Mix well.
  • Add tomato puree and cook for another 2-3 minutes until the oil separates.
  • Add the boiled vegetables and paneer (if using). Mix gently to coat them with the spices.
  • Add salt and a splash of water (about 2-3 tbsp) to create a light sauce. Cook for 2-3 minutes.
  • Sprinkle garam masala and dried fenugreek leaves (if using). Mix well and cook for 1 minute.
  • Turn off the heat and garnish with fresh coriander leaves. Serve hot with roti, naan, or rice.

Nutritive Value

Nutritional composition Per serving
Energy 295 kcal
Protein 12.5 g
Fat 19 g
Carbohydrates 20 g
Dietary Fiber 6 g
Vitamin A 4300 µg
Vitamin C 40 mg
Calcium 150 mg
Potassium 600 mg
Iron 2.8 mg
Sodium 300 mg
North + Non veg
1. Grilled tandoori chicken
  • Serves : 4
  • Portion size: 1 bowl (200g)

Ingredients

  • Chicken: 2 thighs (skinless)
  • Thick yogurt: 2T
  • Ginger garlic paste: 1 t
  • Turmeric powder: ½ t
  • Red chili pd. (Kashmiri lal mirch, for desired color) : ½ t
  • Cumin powder: ½ t
  • Coriander pod. : ½ t
  • Garam masala: ¼ t
  • Tandoori masala: ½ t (optional)
  • Lemon juice: ½ t
  • Mustard oil: ½ T (or any other oil)
  • Salt to taste
  • Kasuri methi: ½ t

Instructions

  • In a bowl, mix yogurt, ginger-garlic paste, turmeric, red chili powder, cumin powder, coriander powder, garam masala, tandoori masala, lemon juice, mustard oil, and salt.
  • Make small slits on the chicken pieces to help the marinade penetrate. Rub the marinade all over the chicken, ensuring it coats well.
  • Cover and refrigerate for at least 1-2 hours, preferably overnight for deeper flavor.
  • Option 1 (Oven): Preheat the oven to 200°C (400°F). Place the marinated chicken on a baking sheet lined with foil or a rack. Bake for 20-25 minutes, flipping halfway. For a charred effect, broil for the last 2-3 minutes.
  • Option 2 (Stovetop): Heat a grill pan or non-stick pan with a little oil. Cook the chicken on medium heat for 8-10 minutes on each side until charred and fully cooked.
  • Option 3 (Outdoor Grill): Place the chicken on a hot grill and cook for 8-10 minutes on each side, basting with oil occasionally.
  • Sprinkle the grilled chicken with kasuri methi (if using) and a squeeze of lemon juice.
  • Serve hot with mint chutney, onion rings, and lemon wedges.

Nutritive Value

Nutritional composition Per serving
Energy 230 kcal
Protein 30 g
Fat 9 g
Carbohydrates 4 g
Dietary Fiber 1 g
Vitamin A 90 µg
Vitamin C 1 mg
Calcium 100 mg
Potassium 450 mg
Iron 1.5 mg
Sodium 400 mg
North + Non veg
2. Chicken stew
  • Serves : 1
  • portion size: 1 bowl (200g)

Ingredients

  • Chicken pieces: 100g
  • Onion: ¼ cup
  • Carrot: ¼ cup
  • Potato: ¼ cup
  • Tomato: 1 small
  • Coconut milk: ¼ cup
  • Ginger garlic paste: ½ t
  • Black pepper powder: ¼ t
  • Cumin powder: ¼ t
  • Bay leaf: 1 small
  • Clove: 1
  • Cinnamon stick: 1 small
  • Oil or ghee: 1 T
  • Salt to taste
  • Water: 1 cup
  • Fresh coriander for garnish

Instructions

  • Clean the chicken pieces and pat them dry. Set aside.
  • In a pot, heat oil or ghee over medium heat. Add the bay leaf, clove, and cinnamon stick. Sauté for a few seconds until aromatic.
  • Add the sliced onions and sauté until soft and translucent. Add ginger-garlic paste and cook for 1 minute.
  • Add turmeric powder, cumin powder, and black pepper powder. Stir well.
  • Add the chicken pieces to the pot and sauté for 3-4 minutes until lightly browned.
  • Add the chopped carrot, potato, and tomato. Mix everything well.
  • Add water or chicken stock, and season with salt. Cover the pot and simmer on low-medium heat for 15-20 minutes until the chicken and vegetables are tender.
  • If using coconut milk, stir it in during the last 5 minutes of cooking. Let it simmer gently without boiling.
  • Turn off the heat. Garnish with fresh coriander leaves.
  • Serve hot with bread, rice, or as is for a wholesome meal.

Nutritive Value

Nutritional composition Per serving
Energy 210 kcal
Protein 16 g
Fat 12 g
Carbohydrates 12 g
Dietary Fiber 2 g
Vitamin A 262 µg
Vitamin C 10 mg
Calcium 40 mg
Potassium 450 mg
Iron 1.5 mg
Sodium 400 mg
North + Non veg
3. Fish Curry
  • Serves : 1
  • portion size: 1 bowl (200g)

Ingredients

  • Fish: 100g (boneless & skinless)
  • Onion: 30g (1 small)
  • Tomato: 1 small
  • Green chili: ½
  • Ginger garlic paste: ½ t
  • Turmeric pd. : ¼ t
  • Red chili pd. ¼ t
  • Coriander pd. : ½ t
  • Garam masala: ¼ t
  • Mustard seeds: ¼ t
  • Salt to taste
  • Water: ½ cup
  • Coriander for garnish

Instructions

  • Clean the fish pieces and pat them dry. Sprinkle it with a pinch of turmeric powder and salt. Set aside for 10 minutes.
  • Heat 1 tbsp oil in a pan and lightly fry the fish pieces for 1-2 minutes on each side. Remove and set aside.
  • In the same pan, add the remaining oil. Heat on medium flame and add mustard seeds. Let them splutter. Add chopped onions or onion paste and sauté until golden brown.
  • Add ginger-garlic paste and sauté for 1 minute. Add turmeric powder, red chili powder, and coriander powder. Stir well.
  • Add the chopped or pureed tomatoes and cook until the oil separates from the masala. Pour in 1/2 cup water, season with salt, and bring to a gentle boil.
  • Gently add the fish pieces to the curry. Cover and cook on low heat for 5-7 minutes until the fish is cooked through and absorbs the flavors.
  • Sprinkle garam masala and mix gently. Cook for another minute.
  • Turn off the heat and garnish with fresh coriander leaves. Serve hot with steamed rice or roti.

Nutritive Value

Nutritional composition Per serving
Energy 150 kcal
Protein 20 g
Fat 4 g
Carbohydrates 5 g
Dietary Fiber 1 g
Vitamin A 200 µg
Vitamin C 10 mg
Calcium 30 mg
Potassium 350 mg
Iron 1 mg
Sodium 300 mg
East + Veg
1. Aloo Posto
  • Serves : 4
  • Portion size: 1 bowl (200g)

Ingredients

For the Poppy Seed Paste:

  • 3 tablespoons white poppy seeds (khus khus)
  • ¼ cup water (for soaking)
  • 1 tablespoon water (for grinding)
  • 1 green chili (roughly chopped) or 1 teaspoon chopped green chili

For the Aloo Posto:

  • 300 grams (2 large) potatoes (peeled and cut into 1 to 1.25-inch pieces)
  • 2 tablespoons mustard oil
  • ½ teaspoon nigella seeds (kalonji)
  • ¼ teaspoon turmeric powder (optional)
  • 2 whole green chilies (with crowns removed, not slit)
  • Salt, to taste
  • ½ to ⅔ cup water (or as required)
  • ¼ teaspoon sugar (optional)

Instructions

  1. Making the Poppy Seed Paste:
    • Soak the poppy seeds in ¼ cup water for 3-4 hours or overnight.
    • If you're short on time, you can soak them in lukewarm water for about 1 hour.
    • After soaking, drain the water using a fine mesh strainer.
    • Add the soaked poppy seeds, 1 green chili, and 1 tablespoon water into a small chutney grinder.
    • Grind until you get a smooth paste. Add more water as needed to get the right consistency.
  2. Cooking the Aloo Posto:
    • Peel and cut the potatoes into 1 to 1.25-inch pieces.
    • Heat mustard oil in a pan or kadai (wok) on medium heat. Let it gently smoke.
    • Once the oil is hot, add nigella seeds (kalonji). Stir and sauté for a few seconds until fragrant.
    • Add the chopped potatoes and stir well to coat them in the mustard oil and nigella seeds.
    • Lower the heat and sauté the potatoes occasionally, cooking them until they are halfway cooked and have a faint golden hue at the edges.
    • Optionally, sprinkle turmeric powder over the potatoes and stir to combine.
  3. Adding the Poppy Seed Paste:
    • Add the prepared poppy seed paste and the whole green chilies.
    • Scrape all the paste from the grinder and add it to the pan. You can rinse the jar with a bit of water and add that water to the pan as well.
    • Stir well to combine everything.
  4. Cooking the Aloo Posto:
    • Add ½ to ⅔ cup water, adjusting the amount based on the consistency you prefer. For a dry or semi-dry consistency, use less water; for a gravy-like consistency, add more.
    • Stir everything well, season with salt, and add sugar if desired.
    • Cover the pan with a lid and cook on low heat until the water evaporates, the potatoes are tender, and the poppy seed paste has cooked through. Check occasionally to make sure the potatoes do not overcook.
    • Once the water has evaporated, the dish should be dry, with the poppy seed paste coating the potatoes.
  5. Serving:
    • Serve Aloo Posto hot with steamed rice, dal, or fried vegetables (Bhaja).
    • Optionally, garnish with fresh green chilies before serving.

Nutritive Value

Nutritional composition Per serving
Energy 331 kcal
Protein 5 g
Fat 20 g
Carbohydrates 35 g
Dietary Fiber 8 g
Vitamin A 3 µg
Vitamin C 38 mg
Calcium 216 mg
Potassium 735 mg
Iron 3 mg
Sodium 824 mg
East + Veg
2. Baingan Bharta
  • Serves : 4
  • Portion size: 1 bowl (200g)

Ingredients

For Roasting the Eggplant:

  • 1 medium eggplant (around 550 grams)
  • 3 large garlic cloves

For the Baingan Bharta:

  • 1.5 tablespoons vegetable oil
  • 4 large garlic cloves, chopped
  • 1-inch ginger, chopped
  • 1 green chili (or to taste), chopped
  • 1 medium red onion (120 grams), chopped
  • 2 medium tomatoes (280 grams), chopped
  • ½ teaspoon red chili powder (or to taste)
  • 1 teaspoon coriander powder
  • ¾ teaspoon salt (or to taste)
  • 2 tablespoons chopped cilantro

Instructions

  1. Roasting the Eggplant:
    • Rinse the eggplant and pat dry. Brush it with a little oil all over.
    • Make a few slits on the eggplant and insert a large garlic clove into 3 of those slits.
    • Place the eggplant directly on heat (either on a gas flame or in the oven) and roast, turning it frequently, for around 10-12 minutes until it's fully roasted. You can check if it's done by inserting a knife, which should go in easily.
    • Once roasted, use tongs to remove the eggplant and wrap it in aluminum foil to cool down.
    • Once cooled, peel off the skin and chop the roasted garlic. Mash the roasted eggplant using a fork or potato masher. Set it aside.
  2. Making Baingan Bharta:
    • Heat oil in a pan over medium heat.
    • Once the oil is hot, add the chopped garlic, ginger, and green chili. Sauté until they start changing color, about 2 minutes.
    • Add the chopped onion and cook for another 2-3 minutes until the onions soften. Be sure not to brown them.
    • Add the chopped tomatoes and cook for about 5 minutes until they become soft and oil starts oozing out of the masala.
    • Add the mashed roasted eggplant and the chopped roasted garlic to the pan. Mix well.
    • Stir in the red chili powder, coriander powder, and salt. Cook for another 5 minutes on medium-low heat, stirring occasionally.
    • Add the chopped cilantro and mix well. Remove the pan from the heat.
  3. Serving:
    • Serve the baingan bharta hot with fresh rotis, naan, or rice.

Nutritive Value

Nutritional composition Per serving
Energy 120 kcal
Protein 2 g
Fat 8 g
Carbohydrates 15 g
Dietary Fiber 5 g
Vitamin A 220 µg
Vitamin C 15 mg
Calcium 35 mg
Potassium 550 mg
Iron 0.8 mg
Sodium 330 mg
East + Veg
3. Bengali Chana Dal
  • Serves : 4
  • Portion size: 1 bowl (200g)

Ingredients

For Cooking the Dal:

  • 1 cup chana dal (soaked for 10 minutes)
  • 1 tsp ghee
  • ½ cup coconut, chopped
  • 1 stick cinnamon
  • 1 bay leaf
  • 1 clove
  • ¼ cup raisins
  • ½ tsp turmeric powder
  • ½ tsp salt (adjust to taste)
  • A pinch of sugar
  • 2 ½ cups water

For Tadka (tempering):

  • 1 tsp ghee
  • 1 tsp cumin seeds
  • 2 bay leaves
  • 2 cloves
  • 1 stick cinnamon
  • 4 green cardamom pods
  • 2 whole red chilies

Instructions

  1. Soak the Dal: Soak the chana dal in water for about 10 minutes.
  2. Fry Coconut: Heat 1 tsp ghee in a pan and add the chopped coconut. Fry the coconut pieces until they turn golden brown. Set aside for later use.
  3. Cook the Dal: In a pressure cooker, add the soaked chana dal. Add the cinnamon stick, clove, bay leaf, raisins, fried coconut, turmeric powder, salt, and a pinch of sugar. Mix well and then add 2 ½ cups water to the cooker. Pressure cook for 3-4 whistles or until the dal is soft and fully cooked.
  4. Prepare the Tadka (Tempering): In a separate pan, heat 1 tsp ghee. Add the cumin seeds, bay leaves, cloves, cinnamon stick, cardamom pods, and whole red chilies. Sauté them in the ghee until they start to splutter and release their aromas.
  5. Combine the Tadka with Dal: Once the dal is cooked, pour the prepared tadka over the dal. Mix thoroughly to incorporate the flavors.
  6. Serving: Garnish with more fried coconut (optional). Serve the Bengali Style Chana Dal hot with steamed rice or rotis.

Nutritive Value

Nutritional composition Per serving
Energy 180 kcal
Protein 7 g
Fat 6 g
Carbohydrates 28 g
Dietary Fiber 6 g
Vitamin A 40 µg
Vitamin C 3 mg
Calcium 40 mg
Potassium 380 mg
Iron 2 mg
Sodium 500 mg
East + Non veg
1. Badami Korma
  • Serves : 4
  • Portion size: 1 bowl (200g)

Ingredients

  • 14 pieces Chicken curry cuts
  • 2 Onions, thinly sliced
  • ½ inch Cinnamon stick
  • 12 Almonds, soaked and peeled
  • 4 tbsp Whisked yoghurt
  • 2 Bay leaves
  • 4 Green cardamoms, whole
  • 2 Black cardamoms, whole
  • ½ tsp Black peppercorns
  • 3 tbsp Ginger-garlic paste
  • 5-6 Cloves
  • 3 tbsp Coriander powder
  • 1 tsp Kashmiri chilli powder
  • ¼ tsp Garam masala powder
  • ½ tsp Kewra water (optional)
  • 1/3 cup Cooking oil
  • Salt to taste

Instructions

  1. Fry Onions:
    • In a heavy-bottomed pot, heat 1/3 cup oil. Add the cinnamon stick and sliced onions. Fry until the onions turn soft and reddish-brown.
    • Once fried, transfer the onions to a plate and allow them to cool.
  2. Make Onion-Almond Paste:
    • Once the onions are cooled, add them to a mixer jar along with yoghurt, cinnamon stick, and soaked almonds.
    • Blend everything into a smooth paste. Set the paste aside.
  3. Prepare Spices and Chicken:
    • In the same pot, add bay leaves, green and black cardamoms, peppercorns, and cloves. Sauté until the spices start to sizzle.
    • Add the chicken pieces and fry for about 5 minutes until they are slightly browned.
  4. Add Ginger-Garlic Paste and Masalas:
    • Add the ginger-garlic paste, coriander powder, Kashmiri chilli powder, garam masala powder, and salt. Mix well and cook for a few minutes. Add a splash of water if the mixture becomes too dry.
  5. Cook Chicken:
    • Once the masala thickens and starts releasing oil, add the prepared onion-almond paste. Add ¼ cup water and mix everything well.
    • Cover the pot and cook until the chicken is fully cooked and tender, about 15-20 minutes.
  6. Finish and Serve:
    • Once the chicken is cooked, add kewra water (optional) for a fragrant touch and mix.
    • Serve hot with rice, roti, paratha, or naan.

Nutritive Value

Nutritional composition Per serving
Energy 320 kcal
Protein 25 g
Fat 22 g
Carbohydrates 10 g
Dietary Fiber 2 g
Vitamin A 250 µg
Vitamin C 4 mg
Calcium 60 mg
Potassium 300 mg
Iron 2.5 mg
Sodium 450 mg
East + Non veg
2. Bhut Jolokia Pork
  • Serves : 4-6
  • Portion size: 1 bowl (200g)

Ingredients

  • 500 g Pork (cut into pieces)
  • 2 tbsp Mustard oil
  • 2 Large onions, finely chopped
  • 4-5 Garlic cloves, minced
  • 1 inch Ginger, grated
  • 2 Tomatoes, chopped
  • 2 Bhut Jolokia chilies (or more, based on heat preference)
  • 2 tsp Turmeric powder
  • 2 tsp Coriander powder
  • 1 tsp Cumin powder
  • 1 tsp Red chili powder (adjust to taste)
  • 1 tsp Garam masala
  • 1/2 cup Coconut milk (optional, for a richer curry)
  • 1 cup Water (or as needed for consistency)
  • 1 tbsp Vinegar (optional, for tanginess)
  • Salt to taste
  • Fresh cilantro for garnish (optional)

Instructions

  1. Prepare the Bhut Jolokia:
    • Wear gloves when handling Bhut Jolokia chilies as they are extremely hot. Cut the chilies into small pieces and remove the seeds if you prefer less heat. Set aside.
  2. Heat Oil and Saute Aromatics:
    • Heat mustard oil in a large pot or pan over medium heat.
    • Add chopped onions and sauté until they turn golden brown.
    • Add the minced garlic and grated ginger and sauté for another 2-3 minutes until fragrant.
  3. Cook Tomatoes and Spices:
    • Add chopped tomatoes to the pot and cook until they soften and release their juices.
    • Add turmeric powder, coriander powder, cumin powder, red chili powder, and salt. Stir well and cook the spices for 2-3 minutes until they become aromatic and the oil starts separating from the masala.
  4. Cook the Pork:
    • Add the pork pieces to the pot and sear them on all sides until browned.
    • Add the chopped Bhut Jolokia chilies to the pork and stir well. If you want a less spicy curry, you can use fewer chilies.
  5. Add Liquid:
    • Pour in water to the pot (enough to cover the pork) and bring it to a boil.
    • Reduce the heat and let the pork simmer, covered, for 45-60 minutes, or until the pork becomes tender and the flavors meld together. Check the seasoning and adjust the salt as needed.
  6. Add Coconut Milk (Optional):
    • For a richer, creamier curry, stir in coconut milk during the last 10-15 minutes of cooking. This will balance the heat from the Bhut Jolokia and add a silky texture.
  7. Finish and Serve:
    • Once the pork is cooked and tender, add garam masala and vinegar (if using), and stir. Let it simmer for a few more minutes.
    • Garnish with fresh cilantro before serving.
  8. Serving:
    • Serve the Bhut Jolokia Pork hot with steamed rice, naan, or paratha.

Nutritive Value

Nutritional composition Per serving
Energy 350 kcal
Protein 28 g
Fat 22 g
Carbohydrates 12g
Dietary Fiber 2 g
Vitamin A 400 µg
Vitamin C 20 mg
Calcium 50 mg
Potassium 350 mg
Iron 3 mg
Sodium 600 mg
East + Non veg
3. Bhuna Mutton
  • Serves : 6
  • Portion size: 1 bowl (200g)

Ingredients

  • 750 g Mutton (cut into medium pieces)
  • 6 Onions (sliced)
  • ½ cup Garlic cloves (whole and peeled)
  • 4-inch Ginger (sliced)
  • ¾ cup Yoghurt
  • 2½ tsp Coriander powder
  • 2 tsp Red chili powder
  • ½ tsp Turmeric powder
  • Salt (to taste)
  • ½ cup Sunflower oil
  • 4 tbsp Ghee
  • 2 tbsp Coriander leaves (chopped)

Whole Spices:

  • 6 Dry red chillies
  • 2 Bay leaves
  • 1½ inch Cinnamon stick
  • 1 tsp Mace (javitri)
  • 1 tsp Ajwain (carom seeds)
  • 5 Cloves
  • 5 Whole black peppercorns
  • 5 Cardamom pods/seeds
  • 2 Black cardamoms
  • ½ tsp Nutmeg (crushed)

Instructions

  1. Prepare the Mutton:
    • Wash the mutton pieces thoroughly and set them aside to drain any excess water.
  2. Temper Whole Spices:
    • Heat sunflower oil in a heavy-bottomed pan over medium heat.
    • Add the dry red chillies, bay leaves, cinnamon stick, mace, ajwain, cloves, black peppercorns, cardamom pods/seeds, and black cardamom to the oil. Let the whole spices sizzle and become aromatic.
  3. Sauté Garlic and Ginger:
    • Add the whole garlic cloves and sliced ginger to the pan. Sauté for a few minutes until they turn golden brown.
  4. Cook the Onions:
    • Add the sliced onions to the pan and fry until they become soft and translucent. This will take about 5-7 minutes.
  5. Cook the Mutton:
    • Add the washed mutton pieces to the pan and sauté them until they start browning and the oil begins to separate from the meat.
    • Add the yoghurt and salt, and mix everything well. Increase the heat and cook on high for a few minutes, until the water starts separating from the curd.
  6. Slow Cook the Mutton:
    • Once the water has separated, lower the heat, cover the pan with a lid, and let the mutton cook in its own juices for about 45 minutes to an hour, until the meat becomes tender and juicy.
  7. Add Spices and Roasting:
    • Add the turmeric powder, coriander powder, red chili powder, and mix everything well.
    • Increase the heat again and sauté the mutton while adding ghee gradually. Roast the mutton until the curry turns a deep brown color, stirring occasionally.
  8. Finish and Garnish:
    • Once the curry is well-roasted and the mutton is fully cooked, switch off the flame.
    • Garnish with chopped coriander leaves.
  9. Serve:
    • Serve the mutton curry hot with rice, naan, or paratha. Enjoy your flavorful, aromatic curry!

Nutritive Value

Nutritional composition Per serving
Energy 380 kcal
Protein 30 g
Fat 28 g
Carbohydrates 6 g
Dietary Fiber 2 g
Vitamin A 40 µg
Vitamin C 5 mg
Calcium 45 mg
Potassium 350 mg
Iron 3.5 mg
Sodium 380 mg
West + Veg
1. Bharela Ringan Nu Shak
  • Serves : 2
  • Portion size: 1 plate (100g)

Ingredients

For Stuffing and Cooking Brinjals:

  • 350 grams small-sized brinjals (eggplant)
  • 2-3 spicy green chilies
  • 1 inch ginger
  • 8-10 garlic cloves
  • 5 tbsp oil
  • ½ tsp mustard seeds
  • 1 tsp cumin seeds
  • A few curry leaves
  • 1 bay leaf
  • 2 cloves
  • 1 inch cinnamon stick
  • 2 dry red chilies
  • 2 medium-sized chopped tomatoes
  • Salt to taste
  • ½ tsp turmeric powder
  • 1 tbsp coriander powder
  • 1 tbsp Kashmiri red chili powder
  • ½ tsp garam masala
  • 2 tbsp jaggery
  • ¼ cup buttermilk or water
  • 3 tbsp crushed peanuts
  • 3 tbsp white sesame seeds
  • 2 tbsp desiccated coconut
  • Some water for sprinkling
  • ½ lemon juice
  • Some coriander leaves for garnish
  • Oil for frying

For Gravy Version (Optional):

  • 1 tsp oil
  • ½ tsp Kashmiri red chili powder
  • Salt to taste
  • ½ cup hot water

Instructions

  1. Prep Brinjals: Wash the brinjals and make a cross-cut on the upper part. Keep them submerged in salted water to prevent discoloration.
  2. Make Green Chili Paste: In a mortar-pestle, crush the green chilies, ginger, and garlic cloves together to form a paste. Set aside.
  3. Fry Brinjals: Heat oil in a pan, and fry the brinjals until they are 80% cooked. Remove from the pan and set aside on a plate.
  4. Tempering: In the same pan, heat 5 tbsp oil. Add mustard seeds, cumin seeds, curry leaves, bay leaf, cloves, cinnamon, and dry red chilies. Sauté for a few seconds.
  5. Cook Green Chili Paste: Add the green chili, ginger, and garlic paste. Sauté until the oil separates from the paste.
  6. Cook Tomatoes: Add chopped tomatoes and salt. Sauté until the tomatoes become soft and mushy.
  7. Prepare Masala Paste: In a separate bowl, mix turmeric powder, coriander powder, red chili powder, garam masala, jaggery, and buttermilk (or water). Add this masala paste to the pan with the tomatoes. Cook until the oil separates from the masala.
  8. Add Ground Ingredients: Stir in crushed peanuts, sesame seeds, and desiccated coconut. Sauté until the oil separates from the mixture.
  9. Combine Brinjals and Masala: Add the fried brinjals and mix them well with the masala.
  10. Simmer: Sprinkle some water, cover, and cook on low flame for 5-7 minutes until the brinjals are fully cooked.
  11. Finishing Touch: Add lemon juice and garnish with fresh coriander leaves. Stir well.
  12. Serve: Serve the dry version of Bharela Ringan Nu Shak with roti or paratha.

For Gravy Version (Optional)

  1. In a pan, heat 1 tsp oil, add ½ tsp red chili powder, and salt.
  2. Add ½ cup of hot water, mix well, and cover the pan.
  3. Cook on low flame for 5 minutes.
  4. Serve the gravy version of Bharela Ringan Nu Shak with rice or roti.

Nutritive Value

Nutritional composition Per serving
Energy 210 kcal
Protein 4 g
Fat 18 g
Carbohydrates 18 g
Dietary Fiber 6 g
Vitamin A 110 µg
Vitamin C 15 mg
Calcium 50 mg
Potassium 350 mg
Iron 2 mg
Sodium 350 mg
West + Veg
2. Bhoplyacha Bhaji
  • Serves : 4
  • Portion size: 1 plate (100g)

Ingredients

  • 3 tbsp neutral oil
  • 8-10 methi (fenugreek) seeds
  • ¼ tsp hing (asafoetida)
  • 1 tsp black mustard seeds
  • ½ tsp haldi (turmeric)
  • ½ kg dense pumpkin
  • 1 tsp hot chili powder
  • 1 tsp goda masala
  • 1.5 tsp jaggery

To Garnish:

  • Crushed toasted sesame seeds or peanuts

Instructions

  1. Heat Oil and Temper Spices: In a kadhai or a wide pan, heat the oil over medium heat until it begins to shimmer. Add the methi seeds, hing, black mustard seeds, and turmeric powder. Allow them to bloom briefly in the oil, being careful not to burn them.
  2. Cook Pumpkin: Add the diced pumpkin to the pan and toss it well to coat with the oil and spices. Cook for 2-3 minutes until the pumpkin becomes glossy and well-coated.
  3. Add Spices and Water: Add the goda masala, chili powder, and half a teaspoon of salt. Toss again to combine, then add ½ cup of water.
  4. Simmer: Cover the pan and cook on a brisk simmer for 5-10 minutes until the pumpkin becomes tender enough to crush with the side of a spoon.
  5. Finish the Dish: Once the pumpkin is cooked and the liquid has reduced to a thick glaze, add the jaggery and stir to combine well.
  6. Taste and Adjust Seasoning: Taste the dish and adjust the salt if necessary.
  7. Garnish and Serve: Garnish with crushed toasted sesame seeds or peanuts. Serve the dish hot with roti.

Nutritive Value

Nutritional composition Per serving
Energy 150 kcal
Protein 2 g
Fat 8 g
Carbohydrates 22 g
Dietary Fiber 4 g
Vitamin A 1200 µg
Vitamin C 15 mg
Calcium 40 mg
Potassium 500 mg
Iron 1 mg
Sodium 200 mg
West + Veg
3. Chana Batata
  • Serves : 4
  • Portion size: 1 bowl (200g)

Ingredients

  • 1 tsp mustard seeds
  • 2 tbsp oil
  • 8-9 curry leaves
  • 300g tomato (or passata)
  • 1 tsp garlic paste
  • 1½ tsp chili powder
  • ½ tsp ground turmeric
  • 1 tsp hot paprika
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 3 tbsp tamarind sauce
  • 3 tbsp chili sauce
  • 2 tbsp jaggery or granulated sugar
  • 200g sweetcorn
  • 400g kala chana (brown chickpeas)
  • 400g chickpeas
  • 300g baby potatoes, halved
  • 240ml water
  • Salt, to taste

To Garnish:

  • 5g fresh coriander, finely chopped
  • 1 red onion, finely diced

Instructions

  1. Prepare the Tempering: Heat a large pot over medium heat. Add the mustard seeds and cover with a lid. Once they begin to pop, pour in the oil and add the curry leaves, tomato passata, and garlic paste. Cook for 1 minute, allowing the garlic to become fragrant.
  2. Cook the Spices: Add the chili powder, ground turmeric, hot paprika, ground cumin, and ground coriander to the pot. Cook for 3–4 minutes, stirring frequently, until the tomato reduces and the spices are well incorporated.
  3. Add Sauces and Sweetener: Stir in the tamarind sauce, chili sauce, and jaggery (or sugar). Mix everything together well.
  4. Add Vegetables and Legumes: Add the sweetcorn, kala chana, chickpeas, and baby potatoes. Stir to combine all ingredients.
  5. Simmer: Pour in the water and cover with a lid. Cook on low heat for 20 minutes, or until the sauce thickens slightly.
  6. Garnish and Serve: Taste and adjust seasoning with salt as needed. Serve the curry in individual bowls, garnished with fresh coriander and diced red onion.

Nutritive Value

Nutritional composition Per serving
Energy 280 kcal
Protein 10 g
Fat 12 g
Carbohydrates 38 g
Dietary Fiber 8 g
Vitamin A 120 µg
Vitamin C 25 mg
Calcium 60 mg
Potassium 600 mg
Iron 4 mg
Sodium 500 mg
West + Non veg
1. Bhuna Gosht
  • Serves : 4
  • Portion size: 1 plate (100g)

Ingredients

  • 5-6 tbsp mustard oil (or any cooking oil)
  • 2 large bay leaves
  • 2-inch cinnamon stick
  • 2 large onions (300g), sliced
  • 1 kg goat meat
  • 1 tbsp garlic (minced)
  • 2-3 green chilies (adjust to taste)
  • ½ tsp turmeric powder
  • 1.5 tsp red chili powder
  • ½ tsp Kashmiri chili powder
  • 1 tbsp coriander powder
  • 1.5 tsp salt (adjust to taste)
  • 2 tbsp yogurt (plain, whole milk, not too sour)

Dry Roast and Grind (Fresh Garam Masala to finish):

  • 1 large black cardamom (seeds only)
  • 3 cloves
  • 1 tsp cumin seeds
  • 12-15 black peppercorns

Instructions

  1. Brown the Onions: In a pressure cooker or large pot, heat mustard oil on a low-medium flame. Add bay leaves and cinnamon stick, sauté for 30 seconds to release the aroma. Add the sliced onions and cook for 8-10 minutes on low-medium heat, stirring occasionally, until golden brown.
  2. Bhuno the Gosht: Add goat meat, ginger juliennes, and green chilies to the browned onions. Stir and cook for 6-8 minutes until the meat browns. Add garlic paste, salt, and powdered spices. Cook for another 12-14 minutes until the meat darkens and releases moisture, stirring regularly.
  3. Pressure Cook the Meat: Add ¼ to ½ cup hot water. Close the lid and pressure cook for 3-5 whistles (or 6 minutes on high pressure in an Instant Pot with 7-8 minutes natural release). Meat should be 85-90% cooked.
  4. Make the Fresh Garam Masala: While meat cooks, dry roast cumin seeds, black cardamom seeds, black peppercorns, and cloves. Cool and grind into a powder.
  5. Finish the Bhuna Gosht: Open the lid, return to heat. Add whisked yogurt, cook for 6-8 minutes on low-medium flame. Cover (without pressure) for 7-8 minutes until meat is tender and oil separates.
  6. Garnish: Sprinkle the fresh garam masala over the dish and mix well. Garnish with chopped cilantro, mint, or more ginger if desired.
  7. Serve: Serve hot with rice or naan, garnished as preferred.

Nutritive Value

Nutritional composition Per serving
Energy 350 kcal
Protein 32 g
Fat 24 g
Carbohydrates 6 g
Dietary Fiber 1 g
Vitamin A 250 µg
Vitamin C 12 mg
Calcium 50 mg
Potassium 600 mg
Iron 5 mg
Sodium 650 mg
West + Non veg
2. Bohri Kabab
  • Serves : 4
  • Portion size: 2 kabab (100g)

Ingredients

  • 300g chicken mince
  • 2 slices white bread
  • ¼ cup milk
  • 1 large fried onion
  • Salt (as required)
  • 2 medium-sized boiled potatoes
  • 1 tbsp soy sauce
  • 1 tsp black pepper
  • 1 tsp ginger garlic paste
  • 1 tsp red chili flakes
  • 1 egg
  • 1 onion (chopped)
  • ½ bunch fresh coriander
  • Oil for frying

Instructions

  • Soak Bread and Prepare Mixture: In a bowl, soak the white bread slices in milk until soft. In a blender, add chicken mince, fried onion, salt, and soaked bread. Blend to a smooth mixture.
  • Add Remaining Ingredients: Add boiled potatoes, soy sauce, black pepper, ginger garlic paste, red chili flakes, and egg. Blend again to combine thoroughly.
  • Add Onions and Coriander: Add chopped onion and fresh coriander to the mixture. Blend once more until fully mixed.
  • Shape Kababs: Take portions of the mixture and shape them into kababs with your hands.
  • Fry Kababs: Heat oil in a pan over medium heat. Fry the kababs on both sides until golden and crispy.
  • Serve: Serve hot with your favorite chutney or sauce.

Nutritive Value

Nutritional composition Per serving
Energy 300 kcal
Protein 25 g
Fat 20 g
Carbohydrates 15 g
Dietary Fiber 2 g
Vitamin A 100 µg
Vitamin C 5 mg
Calcium 30 mg
Potassium 450 mg
Iron 3 mg
Sodium 400 mg
West + Non veg
3. Chicken Dhokli
  • Serves : 4
  • Portion size: 1 bowl (200g)

Ingredients

For Chicken Stew:

  • 500g chicken (cut into pieces)
  • 1 large onion (finely chopped)
  • 2 tomatoes (chopped)
  • 1 tbsp ginger-garlic paste
  • 1 tbsp red chili powder
  • 1 tsp turmeric powder
  • 1 tsp cumin powder
  • 1 tsp garam masala
  • 1 tbsp coriander powder
  • 2 tbsp yogurt
  • Salt to taste
  • 4 cups water
  • 2 tbsp oil

For Dhokli (Wheat Dumplings):

  • 1 cup whole wheat flour
  • 2 tbsp chickpea flour (besan)
  • 1 tbsp oil or ghee
  • 1 tsp cumin seeds
  • ½ tsp turmeric powder
  • Salt to taste
  • Water as required to knead the dough

Garnishing:

  • Fresh coriander (chopped)
  • Lemon wedges

Instructions

  • Prepare the Chicken Stew:
  • Heat Oil and Sauté Aromatics: Heat oil in a large pot over medium heat. Add finely chopped onions and sauté until golden brown. Add ginger-garlic paste and sauté until fragrant.
  • Add Tomatoes and Spices: Add chopped tomatoes and cook until soft. Add red chili powder, turmeric powder, cumin powder, garam masala, coriander powder, and salt. Stir and cook for 2–3 minutes until oil separates.
  • Cook the Chicken: Add chicken pieces, cook for 5–6 minutes until slightly browned. Add yogurt, stir to coat, and cook for another 2 minutes.
  • Simmer the Stew: Pour in water, bring to a boil, then reduce heat and simmer for 25–30 minutes until chicken is tender.
  • Prepare the Dhokli:
  • Make the Dough: In a bowl, combine whole wheat flour, chickpea flour, turmeric, cumin seeds, salt, and oil. Add water gradually to form a smooth dough. Cover with a damp cloth and rest for 15 minutes.
  • Shape the Dhokli: Roll out the dough into a thin sheet (¼ inch) and cut into small squares or diamonds.
  • Cook the Dhokli: Once chicken is cooked, add dhoklis one by one into the stew. Stir gently and cook covered for 10–12 minutes until dhoklis are soft.
  • Serve: Garnish with chopped coriander and serve hot with lemon wedges.

Nutritive Value

Nutritional composition Per serving
Energy 350 kcal
Protein 35 g
Fat 18 g
Carbohydrates 22 g
Dietary Fiber 4 g
Vitamin A 120 µg
Vitamin C 15 mg
Calcium 50 mg
Potassium 650 mg
Iron 4 mg
Sodium 600 mg
South + Veg
1. Ragi Idli
  • Serves : 4
  • Portion size: 3 Idlis per person (90g)

Ingredients

For the Batter:

  • 1 cup idli rice (200g)
  • ½ cup urad dal (100-120g)
  • ¼ cup thick poha (20-25g)
  • ¼ tsp fenugreek seeds
  • 1 cup ragi flour (120g)
  • ⅓ to ½ cup water (for grinding urad dal)
  • ¾ cup water (for grinding rice)
  • ½ cup water (for mixing ragi flour)
  • 1 tsp rock salt or to taste

Instructions

  • Soaking Rice and Lentils: Rinse the rice and soak with poha in 1–1.5 cups water for 4–5 hours. In a separate bowl, rinse and soak urad dal and fenugreek seeds in 1 cup water for 4–5 hours.
  • Making Ragi Idli Batter: Drain and grind urad dal and fenugreek to a fluffy batter with ½ cup water. Transfer to a bowl. Drain and grind rice and poha with ¾ cup water in batches to a smooth or slightly grainy batter. Combine both batters.
  • Mix Ragi Flour: Add ragi flour and ½ cup water. Mix well until smooth. Break lumps if needed. Cover and ferment the batter overnight or 8–9 hours until it doubles in volume.
  • Steaming Ragi Idlis: Grease idli moulds, pour in batter. In a steamer or pressure cooker, bring 2–2.5 cups water to a boil. Place idli stand and steam for 12–15 minutes (without whistle in cooker). Let stand for 1–2 minutes after steaming.
  • Serving: Use a wet spoon or butter knife to remove idlis. Serve hot with coconut chutney and sambar, or for kids with sweetened coconut milk flavored with cardamom.

Nutritive Value

Nutritional composition Per serving
Energy 170 kcal
Protein 4 g
Fat 1 g
Carbohydrates 35 g
Dietary Fiber 3 g
Vitamin A 50 µg
Vitamin C 0 mg
Calcium 35 mg
Potassium 180 mg
Iron 2 mg
Sodium 250 mg
South + Veg
2. Sprouted Moong Cheela
  • Serves : 4
  • Portion size: 2 cheelas (100g)

Ingredients

  • 1 cup dried mung beans (sprouted or soaked for 8 hours)
  • 1 tbsp ginger garlic paste (or 4 garlic cloves + 1-inch ginger, chopped)
  • 1-2 green chilies, chopped
  • ½ tsp turmeric
  • 2 tbsp rice flour (optional - or tapioca flour)
  • 2 tbsp cilantro, finely chopped
  • 1 large carrot, grated
  • 6 radishes, grated
  • Salt, to taste
  • 2 tbsp neutral oil

Instructions

  1. Prepare the Batter: Add soaked and drained mung beans to a blender with ginger garlic paste, green chilies, turmeric, and salt. Add ¾ cup water and blend until smooth. Adjust with up to ¼ cup water more for a consistency slightly thicker than crepe batter. Rest for 30 minutes.
  2. Mix in Veggies: Stir in rice flour, grated carrot, grated radish, and chopped cilantro. Taste and adjust salt.
  3. Cook the Cheela: Heat a nonstick or cast-iron skillet over medium-high heat. Lightly brush or spray with oil. Pour ½ cup of batter, spread thin with the back of a ladle. Cook for 2–3 minutes until golden and crisp on edges. Flip and cook another 1–2 minutes.
  4. Serve: Serve hot with chutney or yogurt.

Nutritive Value

Nutritional composition Per serving
Energy 200 kcal
Protein 12 g
Fat 7 g
Carbohydrates 25 g
Dietary Fiber 5 g
Vitamin A 500 µg
Vitamin C 15 mg
Calcium 40 mg
Potassium 400 mg
Iron 2.5 mg
Sodium 350 mg
South + Veg
3. Vegetable Pongal
  • Serves : 6
  • Portion size: 1 bowl (200g)

Ingredients

  • 1 cup rice
  • ¼ cup moong dal
  • ¾ cup mixed vegetables (carrot, green peas, beans)
  • 2 tbsp ghee
  • 1-inch piece of ginger, finely chopped
  • 2 green chillies, slit lengthwise
  • 1 sprig curry leaves
  • 10 cashewnuts
  • ¾ tsp mustard seeds
  • ¾ tsp cumin seeds
  • 2 pinches of asafoetida (hing)
  • Salt, to taste
  • ½ tbsp coarsely crushed black pepper

Instructions

  • Cook Rice and Moong Dal: Wash the rice and dal thoroughly. Drain and transfer to a wide vessel with 4 cups of water. Pressure cook for 4 whistles and allow pressure to release naturally.
  • Steam Vegetables: Chop carrot and beans, keep peas ready. Steam all vegetables and set aside.
  • Prepare Spices: Slit green chillies, chop ginger, and keep curry leaves and cashews ready.
  • Mash Rice and Dal: Once cooled, mash the cooked rice and dal lightly with a spoon or fork.
  • Temper Spices: In a heavy-bottomed pan, heat ghee. Add mustard seeds and let them splutter. Then add cumin seeds, hing, curry leaves, cashews, ginger, and green chillies. Sauté until cashews are golden.
  • Combine with Rice Mixture: Add mashed rice and dal to the pan. Add ¾ cup water (or as needed) to adjust consistency. Mix well and cook on medium heat.
  • Add Salt and Pepper: Stir in salt and coarsely crushed pepper. Add steamed vegetables and combine well.
  • Final Cook: Simmer for 3-4 minutes until the pongal thickens slightly. Turn off the heat while still a bit runny—it will thicken more on standing.

Nutritive Value

Nutritional composition Per serving
Energy 280 kcal
Protein 6 g
Fat 14 g
Carbohydrates 35 g
Dietary Fiber 4 g
Vitamin A 900 µg
Vitamin C 12 mg
Calcium 35 mg
Potassium 400 mg
Iron 2 mg
Sodium 220 mg
Fermented Foods
1. Dosa
  • Serves : 1
  • Portion size: 1 dosa

Ingredients

  • ¼ cup idli rice
  • 2 tbsp urad dal
  • 1 pinch fenugreek seeds
  • ½ tbsp thick poha
  • 2 cups water
  • ⅛ tsp rock salt or sea salt
  • 1 tsp oil

Instructions

  • Soaking Lentils and Rice: In a bowl, combine idli rice, urad dal, and fenugreek seeds. Rinse a couple of times. Rinse poha separately and add it in. Add 1.5 cups of water, mix well, cover, and soak for 5–6 hours.
  • Making the Dosa Batter: Drain water and transfer soaked mixture to a grinder. Add ½ cup water and grind to a fine, grainy consistency. Transfer to a bowl, add ⅛ tsp salt, and mix well.
  • Fermentation: Cover and ferment the batter for 8–9 hours or until doubled in volume. Batter should be airy and have a slightly sour aroma.
  • Making Dosa: Heat a cast-iron pan and grease with oil. Keep heat on low to medium-low. Pour a ladle of batter and spread it outwards in a circular motion.
  • Cook: Cover and cook dosa on low to medium heat until crisp and golden at the base.
  • Serve: Fold and serve hot, plain or with chutney/sambar.

Nutritive Value

Nutritional composition Per serving
Energy 160 kcal
Protein 4 g
Fat 6 g
Carbohydrates 25 g
Dietary Fiber 2 g
Vitamin A 5 µg
Vitamin C 0.5 mg
Calcium 20 mg
Potassium 1 mg
Iron 120 mg
Sodium 200 mg
Fermented Foods
2. Dhokla
  • Serves : 1
  • Portion size: 2 dhokla

Ingredients

For the Khaman Batter:

  • ¼ cup gram flour (besan)
  • ½ tbsp rava (semolina) - optional
  • ½ tbsp sugar
  • ¼-inch piece ginger
  • ¼ tsp green chilies (paste or chopped)
  • 1 pinch turmeric powder
  • 1 pinch asafoetida (hing)
  • ½ tbsp oil
  • 1 tsp Eno (fruit salt) or baking soda
  • ⅛ tsp salt
  • ½ tsp lemon juice
  • ¼ cup water (or as required)

For Tempering:

  • ½ tbsp oil
  • ¼ cup water
  • ¼ tsp mustard seeds
  • ¼ tsp cumin seeds (optional)
  • ¼ tsp white sesame seeds
  • 10-12 curry leaves
  • ¼ tsp chopped green chilies (optional)
  • ½ tsp sugar (or to taste)

For Garnish:

  • ½ tbsp chopped coriander leaves
  • ½ tbsp grated coconut (optional)

Instructions

  • Grease the Steamer Pan: Grease a steamer pan with oil and keep ready.
  • Prepare the Batter: In a mixing bowl, combine gram flour, turmeric, asafoetida, lemon juice, ginger, green chili, sugar, oil, and salt. Add water and stir to make a smooth, lump-free batter. Stir in the rava if using.
  • Preheat Steamer: Bring 2 to 2.5 cups of water to a boil in a steamer or pressure cooker (without whistle).
  • Add Eno: Quickly stir in 1 tsp Eno or baking soda into the batter. It will froth — mix quickly and pour into greased pan.
  • Steam: Place the pan in the steamer, cover, and steam for 12-15 minutes. Check doneness with a toothpick.
  • Cool and Slice: Let the khaman cool to room temperature. Run a knife along the edges and invert onto a plate. Cut into squares.
  • Prepare Tempering: Heat oil in a small pan. Add mustard seeds and let them crackle. Add cumin (if using), sesame seeds, curry leaves, and green chilies. Sauté briefly, then add water and sugar. Let it boil.
  • Pour Tempering: Evenly pour the tempering over the sliced khaman pieces.
  • Garnish and Serve: Garnish with chopped coriander and coconut. Serve warm or at room temperature.

Nutritive Value

Nutritional composition Per serving
Energy 150 kcal
Protein 5 g
Fat 6 g
Carbohydrates 22 g
Dietary Fiber 2 g
Vitamin A 10 µg
Vitamin C 2 mg
Calcium 25 mg
Potassium 1.2 mg
Iron 180 mg
Sodium 250 mg
Fermented Foods
3. Koozhu
  • Serves : 1
  • Portion size: 1 medium bowl

Ingredients

  • 250 g fermented ragi (finger millet)
  • 1 tsp salt
  • 30 g chopped onion
  • ½ cup curd (yogurt)
  • 2 tsp millets (any variety, such as pearl millet or foxtail millet)

Instructions

  1. Morning Prep: Soak the fermented ragi in water and keep it under direct sunlight until evening to ferment further.
  2. Evening Cooking: In a pot, bring water to a boil. Add 1 tsp millet and stir. Then add the soaked ragi and mix well. Simmer on low flame for 10–15 minutes.
  3. Cool Overnight: After cooking, turn off the flame and let the ragi mixture cool overnight at room temperature.
  4. Next Morning: Take the desired amount of cooled ragi mixture in a bowl. Add chopped onion and curd. Mix well.
  5. Serve: Enjoy koozhu as a refreshing breakfast or light lunch.

Nutritive Value

Nutritional composition Per serving
Energy 250 kcal
Protein 7 g
Fat 3 g
Carbohydrates 48 g
Dietary Fiber 4 g
Vitamin A 30 µg
Vitamin C 3 mg
Calcium 70 mg
Potassium 2 mg
Iron 350 mg
Sodium 350 mg

Disclaimer: The Gut Health Score Report is for wellness and educational purposes only, not medical diagnosis or treatment. Consult a qualified healthcare professional before making health changes. The creators disclaim liability for actions based on this report. Users are responsible for decisions made with professional guidance.

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