Cook Book

INDEX
S.No. Name of Recipe Offered by Page No.
1. Baked MethiMuthia Charu Goel
2. Choco Coconut Ladoo Mamta Garg
3. GajarHalwa Recipe Priya Mittal
4. Healthy and Nutritious Spinach Parcels Priyanka Agarwal
5. KadhaiPaneer Richa Singh
6. Kashmiri Paneer recipe Sarika Saxena
7. Malpua recipe Anuja Jyoti
8. Mango Falooda Recipe Shalini Singhal
9. MatarPaneer Swati Gupta
10. Mushroom on Toast Poonam Shukla
11. Mushroom Potato Masala Neetu Agarwal
12. Stuffed Capsicums Sweety
13. Tawapulao recipe Poonam Singh
14. Vegetable Upma Shikha Sharma
3
4
5
6
7-8
9
10
11-12
13-14
15
16-17
18-19
20
21-22

Baked MethiMuthia
Ingredients
1 cup chopped fenugreek (methi)
1/3 cup whole wheat flour (gehun ka atta)
1/3 cup besan (Bengal gram flour)
1/2 tsp ginger-green chilli paste
1 tsp sugar
1 tsp lemon juice
1/4 tsp turmeric powder (haldi)
1/4 tsp garam masala
1 tsp oil
salt to taste
Other ingredients
Method:
Oil for greasing
1. Mix all the ingredients in a bowl and knead into soft dough using a little water.
2. Divide the dough into 8 equal portions, shape into even sized rounds and flatten them by
placing between your palms.
3. Place on a greased baking tray and bake in a pre-heated oven at 200°c (400°f) for 7 to 8
minutes.
4. Serve hot.
5. Nutrient values per muthia
Nutrient values per Muthia
Energy – 38 kcal
Protein – 1.4 gm
Iron – 0.5 mg

Choco Coconut Ladoo
Ingredients:
Approx : 8oz desiccated coconut (medium to fine)
Approx : 6oz fine ground powder sugar
Approx : 1oz butter melted
Approx : 1 table spoon ground almonds
Approx : 1 table spoon ground pistachio
Approx : ¼ teaspoon cardamom seeds ground
Method:
1. Dry roast the coconut + ground almonds + ground pistachio + ground cardamom on a tava.
2. Mix the coconut +ground almonds + ground pistachio +ground cardamom + melted butter in a
bowl.
3. Add the ground powder sugar (icing sugar)
4. Add 4 table spoons of warm water one at a time if the mixture becomes liquid then add more icing
sugar to thicken .The consistency should be like ‘atta’
5. Roll out to about 1’ thick using biscuit cutter cut shapes and place on homemade paper mats.
** Put on tray and leave in Fridge for about one hour until hardish on the outside and still soft
inside.
6. Take bar of chocolate and melt by placing in a glass bowl over boiling water, once melted pour a
little with a teaspoon on each coconut ladoo, sprinkle little desiccated coconut on each for
decoration and leave in fridge half hour before serving.
Nutrient Value:
Carbohydrate - 34.2 %
Protein - 5.7 %
Iron - 2%

GajarHalwa Recipe
PREP TIME: 15 mins
COOK TIME: 1 hour 45 mins
TOTAL TIME: 2 hours
Gajar halva - A traditional slow cooked recipe of carrot halva with just carrots, milk, ghee, sugar and a
Few dry fruits.
RECIPE TYPE: Dessert
CUISINE: North Indian, Punjabi
SERVES: 5-6
Ingredients: (measuring cup used, 1 cup = 250 ml)
8 to 9 medium tender juicy carrots/gajar - yields approx 4 to 4.5 cups grated carrots
4 cups full fat organic milk
4 tbsp ghee/clarified butter
10 to 12 tbsp organic unrefined cane sugar or regular sugar or as required
20-25 whole cashews/kaju
5 to 6 green cardamom, powdered finely in a mortar-pestle or about ⅓ tsp cardamom powder
A pinch of saffron strands/kesar (optional)
Handful of golden raisins
INSTRUCTIONS
1. Rinse, peel and grate the carrots.
2. In a deep thick bottomed pan combine milk and grated carrots.
3. On a low to medium flame, bring the whole mixture to a boil and then simmer.
4. While the mixture is simmering on a low flame, keep on stirring in between.
5. The grated carrots will cook in the milk and the milk will start to reduce and evaporate.
6. When the milk has 75% reduced, add the ghee, sugar and powdered cardamom to the
mixture.
7. Stir well and continue to simmer and cook on a low flame.
8. Do keep on stirring the gajar halva in between.
9. Towards the end, add the cashews, crushed saffron and raisins and simmer till all the milk is
evaporated. Switch off the burner.
10. Serve gajar halva hot, warm or you can also serve it cold.
Nutrient Value:
Carbohydrate - 31.6g
Protein - 5.3g
Iron - 2%

Healthy and Nutritious Spinach Parcels
Ingredients
10 large Spinach leaves
1 tbsp - oil
Oil for deep frying
For Stuffing: 250 g - potato, grated (or boiled
and mashed)
50 g - carrot, grated
50 g - Beetroot
1 tbsp - peanuts, crushed lightly
2 green chilies, chopped fine
1 onion, big, chopped fine
1 tsp - Red Chili powder
1/2 inch - chopped, Ginger
Method
1/2 tsp - Garam Masala powder
Salt to taste
40 g - soya flakes (soaked in water for few min
and squeezed dry)
A pinch of Turmeric
Juice of 1 Lime (optional)
For Batter (Outer Covering):
200 g - besan
2 tbsp - Corn flour
A pinch of cooking soda
Salt
1. Dip spinach leaves in hot salted water for a few seconds.
2. Remove and dry on a cloth (without damaging them).
3. Preparation of stuffing:
4. Heat a tablespoon of oil, add onion, green chilli and ginger
5. Fry till the onion becomes translucent.
6. Add vegetables along with garam masala, red chilli powder, salt and turmeric.
7. Fry till they become soft, add soaked soya flakes, mix well and cook till the curry becomes dry.
8. Add chopped coriander leaves, peanuts and lime juice.
9. Mix well and remove from fire.
10. Make 10 balls out of stuffing and keep aside.
11. Preparation of parcels:
12. Spread the spinach leaves on wrong side, put a ball of stuffing in the centre, close it like a parcel
13. Secure with a toothpick if necessary.
14. Prepare all leaves like this and keep aside.
15. Prepare batter with besan, corn flour, salt and soda (like bajji batter).
16. Dip the parcels in batter and deep fry till light golden in color
17. Put them on paper napkin to absorb excess oil if any.
18. Serve them hot as evening snack.
Nutrient Value:
Carbohydrate -
11.2 g
Protein - 10.3 g
Iron - 4.1 %

Kadhai Paneer
Ingredients
100 gms of paneer (Cottage Cheese)
1 Capsicum
1 onion
2 tomatoes
1 table spoon refined oil
3/4th tbsp Cumin seeds, coriander powder, turmeric powder
salt & red chilli powder to taste
Directions
1. Cut onions, tomatoes, capsicum &paneer into small pieces and collect them in different bowls. We'll need
them later.
2. Add refined oil in kadhai (deep bottom pan)
3. Add cumin seeds & turmeric powder in the oil and cook for few minutes till the cumin seeds turn into dark
brown color.
4. Then add onions into it and fry till they turn into dark pink color.
5. Then add coriander powder, salt & red chilly into it.
6. After 2-3 minutes, add tomatoes into it and cook till it loses oil. (i.e. for at least 5-7 minutes)
7. Then add capsicum into it and cook it. Cover the pan for few minutes and then cook it without cover. You
need to mix the ingredients from time to time.
8. After the capsicum is cooked up, add paneer into it and cook for 3-4 minutes.
9. Your kadhai paneer is ready.
10. For garnishing, add grated paneer over it before serving.
Health Benefits of kadai paneer
Cottage cheese is a great source of calcium, which is helpful in maintaining strong teeth and bones. Due to
its low lactose content, it protects the teeth against harmful sugars.
Cottage cheese contains Vitamin D, which along with calcium, facilitates in preventing cavities and wearing
down of the tooth enamel. Hence, regular consumption of cottage cheese is helpful in preserving good
dental health.

Intake of cheese prevents osteoporosis that is caused due to the deficiency of calcium. Osteoporosis is
common in women undergoing menopause, elderly people and children suffering from malnutrition.
Cottage cheese is a rich source of protein, calcium, and vitamins which are necessary for proper bone health.
Vitamins B complex, present in cottage cheese, are essential for the formation and strengthening of cartilage
in children, women (pregnant and lactating) and men. These dairy products also facilitate proper absorption
and distribution of calcium in the body and provide protection against diseases such as beriberi.
For people who are underweight, cottage cheese helps you put on those extra pounds. It contains generous
amount of proteins, fats, calcium, vitamins, and minerals, which help in boosting weight.
The presence of conjugated linoleic acid and sphingolipids in cottage cheese makes it effective in preventing
cancer.
Cottage cheese is also known to enhance blood formation, strengthen the liver and facilitate absorption of
nutrients.
Cheese Nutrition Facts
Amount: 1 cup
Weight: 227 g
Nutrient Value:
Carbohydrate - 6.9 g
Protein - 27 g
Iron - 309 mcg

Kashmiri Paneer Recipe
Ingredients
400 gmpaneer-cubed
1 ½ tsp thandai/sardai mixture-soaked in ½ cup water
10 almonds-blanched and peeled
1 tbsp clarified butter
¼ tsp green cardamom powder
10 peppercorns
½ cup hung yoghurt
2 tsp ginger paste
1 tsp kashmiri chilli powder
1 tsp turmeric
1 ½ tsp salt
Method of Cooking Kashmiri Receipe:
1. Grind the thandai mixture, strain and make up to 1 ½ cups with water.
2. Grind 8 almonds and mix into the thandai mixture. Sliver the remaining 2 and keepfor garnish.
3. Mix ghee, half the cardamom powder, peppercorns, ½ tbsp yoghurt and ginger.
4. Paste in a dish and cook covered at HIGH for 2 minutes.
5. Mix in chilli powder, turmeric, salt, and yoghurt and thandai mixture. Cover and cook at HIGH for 5
minutes.
6. Add the paneer, mix well and cook covered at 70% for 7 minutes.
7. Serve garnished with the remaining cardamom powder and the slivered almonds.
Nutrient Value:
Carbohydrate -
6.1 g
Protein - 22 g
Iron - 298 mcg

MalpuaRecipe
Let’s Start Step by Step Malpura Recipe:
1. In a mixing bowl take 1 cup all-purpose flour/maida, 1 tsp fennel seeds/saunf, 3 to 4 cardamoms,
crushed or ⅓ tsp cardamom powder mix the dry ingredients well.
2. Add 3 tbsp grated khoya and 3 tbsp curd/yogurt. Please use fresh yogurt. Instead of khoya/mawa
you can also use whole milk powder.
3. Add ½ cup water.
4. Begin to stir.
5. Stir to a thick flowing batter without any lumps. Cover and allow the batter to rest for 30 to 40
minutes. You can even keep the batter for about 2 hours at room temperature.
6. The below pic shows the consistency of the malpua batter.
7. Meanwhile when the batter is resting, blanch the almonds and pistachios in hot water. Keep them
soaked in hot water for 20 to 30 minutes. Then peel.
8. Slice them and keep aside.
9. Just before you begin to fry the malpuas, prepare the sugar syrup heat ½ cup sugar and ¼ cup water
here i have used cane sugar and hence this golden color.
10. On a low flame simmer these mixtures also stir well so that the sugar melts.
11. You need to have a ½ strings or 1 string consistency in the sugar syrup if you cannot achieve these
string consistencies than just make sticky syrup. The sugar syrup must be kept warm for this keep
the sugar syrup on a hot water bath so that it stays warm throughout and does not crystallize
meaning keep the sugar syrup pan on a bowl or another pan filled with hot water. The hot water
should touch the base of the pan containing the sugar syrup.
12. Heat 3 tbsp ghee in a pan or griddle. Here i am shallow frying the malpuas instead of deep frying
them you can also deep fry.
13. Lastly add 3 pinches baking soda or ⅛ tsp baking soda to the malpua batter.
14. Mix very well. This is important as you want the baking soda to be mixed evenly.
15. Lower the flame. Take 2 tbsp to 3 tbsp of the batter and gently pour it on the hot ghee. spread the
batter lightly with the back of the spoon make 2 to 4 malpuas depending on the size of the pan. fry
on a low to medium flame.
16. When the base become light golden, flip over.
17. Flip once more and fry the other side. Flip again and fry till the malpuas have a crisp edge and are
golden frymalpuas this way and add more ghee if required while frying.
18. Drain them on paper towels.
19. Then immediately place them in the warm sugar syrup.
20. Gently coat the malpuas with the sugar syrup with the help of a spoon or small tongs.
21. Remove them and place them in a serving tray or plate.
22. Pour some rabri on top garnish with the chopped almonds, pistachios and crushed saffron. Serve the
malpua with rabdi hot. You can also just serve the malpuas coated with the sugar syrup and
garnished with the dry fruits prepare all malpuas this way and coat them with the sugar syrup.
Nutrient Value:
Carbohydrate - 31.7 g
Protein - 5.9 g
Iron - 2 %

MangoFaloodaRecipe
PREP TIME 25 mins TOTAL TIME 25 mins
Mango Falooda Recipe - Quick and easy mango falooda recipe with fresh mango puree, chopped mangoes and
mango ice cream.
RECIPE TYPE: dessert, beverages
CUISINE: North Indian
SERVES: 3-4
Ingredients (measuring cup used, 1 cup = 250 ml)
2 tsp sabja seeds/sweet basil seeds, soaked in ¾ cup water
3 tbsp falooda sev cooked as per package instructions
3 to 4 tbsp rose syrup
½ to ⅔ cup mango puree or two medium sized mangoes blended to a smooth puree in a blender
2 to 2.5 cups chilled milk
1 tbsp chopped or sliced pistachios or a mix of chopped dry fruits
3 to 4 scoops of mango ice cream or vanilla ice cream (optional)
1 medium sized mango, peeled and chopped in small cubes
crushed ice or ice cubes (optional)
mango custard (optional)
mango jelly (optional)
tutti-frutti (optional)
INSTRUCTIONS
First soak 2 tsp sabja seeds/sweet basil seeds in ¾ cup water for about 20 to 30 minutes. Later strain them with a tea
strainer and keep aside.
PreparingFalooda:
Then prepare the falooda sev according to package instructions. if you need to cook them then do boil them in water
till they are cooked completely & softened rinse the cooked falooda sev in water and then drain them keep aside
covered allow the falooda sev to cool completely at room temperature.

Layering Falooda:
1. In serving glasses, first add 1 tbsp rose syrup.
2. Then add 2 tsp sabja seeds/sweet basil seeds.
3. Next add 2 to 3 tsp falooda sev.
4. Add 3 tbsp mango puree.
5. Add ¼ to ⅓ cup milk.
6. Repeat the layers again.
7. Add⅓ to ½ cup milk.
8. Add chopped mangoes.
9. Top with a scoop of mango or vanilla ice cream and some chopped or sliced dry fruits. also add some
chopped mangoes.
10. Serve mango falooda immediately.
Nutrient Value:
Carbohydrate - 24.4 KJ g
Protein - 0.8 %
Iron - 3.1 %

MatarPaneer
PREP TIME
COOK TIME
TOTAL TIME
15 mins
15 mins
30 mins
Matar Paneer - Spiced and creamy curry with peas and cottage cheese.
RECIPE TYPE: main
CUISINE: North Indian
SERVES: 4
Ingredients(measuring cup used, 1 cup = 250 ml)
Main ingredients:
250 to 300 gms paneer/cottage cheese
1 cup peas or matar - fresh or frozen
1 cup to 1.25 cups water, 250 to 275 ml water or add as required
½ tsp cumin seeds/Jeera
¼ tsp turmeric powder/haldi
¼ to ½ tsp red chili powder/lalmirch powder
¼ to ½ tsp punjabi garam masala powder or regular garam masala powder
1 tbsp malai or cream (optional)
½ tsp sugar or add as required and optional (check notes)
2 to 2.5 tbsp oil or ghee
a few coriander/dhania leaves for garnishing
salt as required
Ingredients for the masala paste:
3 medium sized ripe red tomatoes, roughly chopped, ¾ cup roughly chopped tomatoes
1 medium to large onion, roughly chopped, ½ cup roughly chopped onions
1 to 2 green chilies, chopped
½ inch ginger/adrak, chopped
2-3 garlic/lahsun, chopped
2 tbsp roughly chopped coriander, chopped

10 to 12 whole cashews/kaju, chopped
4 to 5 black peppercorns/sabut kali mirch
2 to 3 cloves/lavang
½ inch cinnamon/dal chini
1 tsp coriander seeds/sabut dhania
INSTRUCTIONS
1. Blend all the ingredients mentioned under "masala paste" in a grinder or blender to a smooth paste
no need to add water while grinding keep aside.
2. Heat oil or gheeadd ½ tsp cumin seeds sauté the cumin till they splutter.
3. Then add the ground masala paste stir take care while sautéing as the paste splutters if there is too
much spluttering, then cover partly with a lid till the spluttering stops.
4. Sauté for 10-12 minutes or more on a low to medium flame till the oil separates from the paste.
5. Add all the dry spice powders - turmeric powder, red chili powder, garam masala powder stir well.
6. If adding cream or malai, you can add now stir and sauté for a minute.
7. Then add the peas or matar stir again.
8. Add water and season with salt.
9. Cover the cooker tightly and pressure cook till the matar/peas are cooked. (Check notes below on
how to cook in a pan.)
10. When the pressure drops on its own, open the lid of the pressure cooker.
11. If the curry appears thin, neither then simmer till it reaches the desired consistency the consistency
is medium and neither thick nor thin.
12. If the gravy appears thick, then add some water and simmer.
13. Add the paneer cubes simmer for 1 to 2 minutes on a low flame or till the paneer cubes get cooked
for a slight sweet taste, you can also add sugar just before you add the paneer cubes.
14. Don't overcook as the paneer becomes dense and hard then.
15. Garnishmatarpaneer with coriander leaves.
16. Servematarpaneer with rotis, parathas, naan or rice.
NOTES
1. If making matar paneer recipe in a pan, then first fry the cumin seeds in a pan. Then add the masala
paste and saute till oil releases from the sides. Add the dry spice powders and stir. Add the
matar/peas, salt and about 1.5 to 2 cups water. Close the pan and cook the peas till they become
soft. If the curry dries up whilst cooking, add more water.
2. If the tomatoes are sour, then sweeten the gravy by adding some sugar.
Nutrition Facts about matar paneer:-
Servings per Recipe: 6
Serving Size: 1 serving
Amount per Serving
Nutrient Value:
Carbohydrate - 11.3 g
Protein - 10.7 g
Iron - 4.9 %

Mushroom on Toast
Baked bread toasts topped with cheesy mushroom mixture.
Preparation Time: 16-20 minutes
Cooking time: 16-20 minutes
Servings: 4
Main Ingredients:
Bread loaf 1
Fresh button mushrooms 8
Onion 1/2 medium
Olive oil 1 tablespoon
Garlic 2 cloves
Salt to taste
Cream 1 tablespoon
Processed cheese grated2 tablespoons
Method:
Step 1
Preheat oven to 180°C Chop onion finely. Slice button mushrooms. Heat olive oil in a non-stick pan, add onion and
mushrooms and sauté. Crush garlic cloves and add. Add salt and cook till dry and lightly browned. Transfer
mushrooms into a bowl and let them cool. Slice bread thinly and toast in the preheated oven till crisp. Remove from
oven and arrange on a baking tray.
Step 2
Add cream and cheese to mushrooms and mix well. Spread this mixture over the toasts generously. Place tray in
preheated oven and bake till cheese melts. Serve hot.
Categories
Main Dish
Nutrient Value:
Carbohydrate -
11.3 g
Protein - 10.7 g
Iron - 4.9 %

Mushroom Potato Masala
Mushrooms contain about 80 to 90 percent water and are very low in calories. They have very little sodium, fat and
about 8% of its dry weight is fiber. This makes it an ideal food for persons on diet. They are also an excellent source
of potassium. One medium portabella mushroom has even more potassium than a banana or a glass of orange juice.
Preparation time: 10-15 minutes
Cooking time: 20-30 minutes
Serves: 2
Ingredients
Mushrooms - 5-6
Potato - 1 small
Onion - 1
Tomato - 1
Ginger Garlic Paste - 1/2 tsp
Turmeric Powder - 1/4 tsp
Red Chilly Powder - 1 tsp
Garam Masala - 1/2 tsp
Cloves - 2 or 3
Cinnamon Stick - 1
Salt - to taste
Oil - 3 tsp
Fresh Cream - 1/2 tsp
Coriander Leaves (Cilantro) - for garnishing
Method
Peel the potato and cut into cubes.
Wash and cut the mushrooms into big pieces.
Heat oil in a kadai, add the cloves, cinnamon stick, ginger garlic paste and saute.
Add chopped onion and saute till translucent.
Add chopped tomato and cook till it becomes mushy.
Add the mushroom, potato, salt and the dry masalas. Saute for 5 minutes.
Add water and cook till it is done.
Adjust water according to your requirement of thickness of the gravy.
Just before serving, garnish with coriander leaves and the fresh cream.

Mushrooms Calories and Nutrition per Serving (1 Serving=1oz/28g)
Calories 4
Protein 0.5
Carbohydrate 0.1
Fat 0.1
Fibre 0.3
Alcohol 0
Calories (with Percentage) for each Nutrient for 100g of Mushrooms
CarbohydrateProteinFat35.7%57.1%
Nutrient Value:
Carbohydrate - 0.1
Protein - 0.5
Iron - 1.3

Stuffed Capsicums
Capsicums stuffed with fresh Indian spices.
This is an exclusive website recipe.
Preparation Time : 11-15 minutes
Cooking time : 16-20 minutes
Servings : 4
Ingredients
Green capsicums : 12 medium
Potatoes boiled and mashed : 3 medium
Paneer (cottage cheese) grated : 200 grams
Cashewnuts coarsely ground : 10-12
Raisins : 12-15
Dry mango powder (amchur) : 2 teaspoon
Red chilli powder : 1 1/2 teaspoon
Cumin powder : 1 teaspoon
Garam masala powder : 1 teaspoon
Fresh coriander leaves finely chopped : a few sprigs
Salt
Onion chopped : 1 large
Ginger chopped : 1 inch piece
Green chillies chopped : 3
Cheese : 1/2 cup
Method:
Step 1
Slice off thinly from the tops of the green capsicums and remove seeds to make them hollow.
Step 2
Similarly slice off thinly from the bottom so that the capsicums stand steady when placed on a baking tray.
Step 3

Mix well potatoes, paneer, cashewnuts, raisins, amchur, red chilli powder, cumin powder, garam masala powder,
coriander leaves and salt. Keep aside.
Step 4
Preheat oven to 225ºC. Heat oil in a pan and add onion. Cook till translucent and add ginger and green chillies.
Step 5
Mix in potato mixture and continue to cook for two minutes. Divide this mixture evenly into twelve portions and
stuff into the prepared capsicum shells, sprinkle cheese and place on baking tray.
Step 6
Bake capsicums at 225ºC for fifteen minutes. Serve immediately.
Nutrient Value:
Carbohydrate - 45.2
Protein - 39.9
Iron - 2 %

TawaPulaoRecipe
Let’s start step by step tawapulao recipe:
1. Cook 1 cup basmati rice first in 4 cups of water to which some salt and 2 to 3 drops of oil are added the rice
should be cooked well and the grains should be separate.
2. Drain the rice in a colander let the rice cool completely before you add to the veggies.
3. Melt 2 tbsp butter in a pan and saute ½ tsp cumin till they get browned.
4. Add chopped onions (1 medium onion – 50 gms) and saute till translucent.
5. Add ginger garlic paste (½ inch ginger/adrak + 2-3 garlic/lahsun , made into a paste in a mortar-pestle or 1
tspginger garlic paste)sauté till their raw aroma goes away the ginger-garlic paste has to be sautéed well
otherwise the raw aroma is felt even later and might not go well with some folks.
6. Add 2 large chopped tomatoes (150 gms tomatoes) and 1 medium chopped capsicum (green bell pepper).
7. Add 2 tsp pavbhaji masala, ¼ tsp red chili powder and ¼ tsp turmeric powder/haldi.
8. Stir and sauté till you see the butter leaving sides of the pan about 6 to 7 mins on a low flame even if the
capsicum has a slight crunch, they taste good.
9. Add the chopped steamed veggies – ½ cup peas/matar, 1 small to medium chopped carrot, 1 medium potato (you
can even add french beans and cauliflower) and salt.
10. Stir and then add the drained cooked rice.
11. Stir and mix gently and uniformly.
12. Garnish tawa pulao with chopped coriander leaves and drizzled with a few drops of lemon juice (½ tsp). serve
tawa pulao with onion-lemon salad or yogurt or onion tomato raita accompanied with roasted papad and pickle.
Nutrient Value:
Carbohydrate - 47 %
Protein - 40 %
Iron - 1.9 %

Vegetable Upma
Upma made with fresh cut vegetables and rawa.
Preparation Time : 16-20 minutes
Cooking time : 21-25 minutes
Servings : 4
Main Ingredients
Semolina (rawa/suji),
Cuisine
Maharashtrian
Course
Snack
Level Of Cooking
Ingredients
Semolina (rawa/suji) : 1 1/2 cups
Carrot cut into ¼ inch cubes and blanched : 1 medium
French beans cut into ¼ inch cubes and blanched : 6-8
Green peas blanched : 1/4 cup
Green capsicum : 1 medium
Onion : 1 medium
Green chilies : 3
Ginger : 1 inch piece
Extra virgin olive oil : 2 tablespoons
Mustard seeds : 1/2 teaspoon
Curry leaves : 15-20
Split black gram skinless (dhuliurad dal) : 2 teaspoons
Salt to taste
Method
Step 1
Chop onion, green chilies and ginger. Heat extra virgin olive oil in a nonstick pan. Add mustard seeds, ginger, curry
leaves and urad dal and sauté for 1 minute.
Step 2
Add onion and sauté for 2 minutes Heat 3 cups water in another nonstick pan. When the onion becomes golden, add
semolina and sauté for 2-3 minutes.

Step 3
Add green chilies, salt and mix Sauté for 1 minute. Chop green capsicum and set aside.
Step 4
Add hot water to the pan and cook till most of the water is absorbed. Add carrot, beans, peas and mix. Cover and
cook for 1-2 minutes.
Step 5
Add capsicum and mix. Cover again and cook till the semolina is properly cooked. Serve hot.
Step 6
You can also garnish with coriander leaves and/or freshly scraped coconut and serve.
Nutrient Value:
Carbohydrate - 54.2g
Protein - 8.2g
Iron - 17 %