Try these simple, flavourful recipes made with easily available superfoods such as broccoli, raw mango and bottle gourd : Madhulika Vatsal
Raw mango chutney
(4 servings)
Ingredients
• 1 medium sized raw mango
• 2 medium sized onions
• 2 green chillies
• ½ cup fresh coriander
• ½ cup fresh mint leaves
• 1 tbsp jaggery
• ½ tsp salt
• ½ tsp black salt
Preparation guide
• Peel raw mango and cut into small bits.
• Cut onions in slices.
• Blend all ingredients in a mixer jar and grind into a smooth paste. Add water if needed.
• Transfer chutney in a bowl.
• Serve with puri, paratha and/or pakodas.
Health benefits.
Raw mango chutney is rich in Vitamin C, providing a natural boost to the immune system. Onions have antioxidants and anti-inflammatory properties, promoting overall well-being. Green chillies aid metabolism. Fresh coriander and mint leaves offer digestive benefits. Jaggery, a natural sweetener, complements the tanginess of raw mango, providing iron and aiding digestion.
Broccoli salad
(4 servings)
Ingredients
• 2 cups brocolli florets
• 1 cup diced carrots
• 1 cup diced green bell pepper
• 100 gm diced paneer
• 1 sliced onion
• 1 tsp chopped garlic (optional)
• 1 tsp olive oil
• ½ tsp black pepper powder
• 1 tsp rock salt
• ½ tsp red chilli flakes
• 1 tsp lemon juice
Preparation guide
• Steam broccoli and carrots for 5 minutes. Set aside.
• Heat olive oil in a pan, add garlic and onions, saute them for a minute, add green bell pepper, cook for a minute, add paneer cubes and cook for another minute.
• Add steamed broccoli and carrots, salt, black pepper powder, red chili flakes, salt and stir gently.
• Switch off flame, add lemon juice and enjoy a high protein healthy salad.
Health benefits.
Broccoli, a cruciferous vegetable, is rich in vitamins C and K, and provides dietary fibre, promoting digestive health. Carrots contribute beta-carotene, essential for eye health, while green bell peppers provide vitamin C. Paneer is rich in protein and calcium and olive oil in heart-healthy monounsaturated fats. Black pepper and red chili flakes aid metabolism.
Farm house soup
(3 servings)
Ingredients
• ¼ cup yellow moong dal (soak for 20 minutes)
• 1 cup chopped bottle gourd
• 1 chopped onion
• 1 chopped tomato
• Small piece of ginger
• 1 tsp salt
• ½ tsp turmeric powder
• 1 sliced onion
• 1 cup chopped cabbage
• 1 cup carrot, julienned
• 1 cup green bell pepper, julienned
• 1 cup blanched green peas
• ½ cup French beans (or add your choice of fresh vegetables)
• 1 tsp lemon juice
• 1 tsp oil
Preparation guide
• Pressure cook moong dal, bottle gourd, onions, tomato, ginger, salt, and turmeric powder in two glasses of water. Wait for two whistles and turn off and let it cool.
• Open lid and mash or grind cooked dal with a hand blender. Set aside.
• Heat a spoon of oil in a wok, add sliced onions and cook for a minute.
• Add carrots, cabbage, green peas, French beans and sauté for a minute.
• Add sautéed vegetables to moong dal mix. Add lemon juice and mix well.
• Serve hot with toasted garlic bread.
Health benefits.
Yellow moong dal, rich in protein and dietary fiber, promotes satiety and digestion. Bottle gourd is a hydrating vegetable with essential nutrients. The colorful assortment of vegetables, including cabbage, carrots, green bell peppers, French beans, and blanched green peas, provide antioxidants, micronutrients, iron and vitamins A, B, C and K.
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