The Indian Weekender, 12 March 2021

18
FEATURES
Friday, March 12, 2021 The Indian Weekender
This vegetable is known with all different
names; brinjal, eggplant and aubergine.
BAINGAN BHARTA –
ROASTED EGGPLANT MASH
INGREDIENTS:
• 2 - eggplants, large
• 3 - onions, large
• 4 - tomatoes, medium
• 2-4 - green chillies
• 1tsp - red chilli powder
• 1/2tsp - turmeric powder
• 1tsp - coriander powder
• 1tsp - salt or according to
taste
• 2tbsp - oil
• Fresh coriander chopped
onions and fry until translucent.
• Add chopped green chillies, sauté
for few seconds.
• Lower the flame then add red
chilli powder, coriander powder,
turmeric powder and salt, sauté
for few seconds.
• Add chopped tomatoes and sauté
over medium fame until oil
separates.
• Add eggplant to the masala, mix
well.
• Add half cup of water, mix well,
cover and cook over medium
flame.
METHOD:
FOR ASSEMBLE;
• Wash and rub some oil over the
• Slowly peel the skin of the fried • After 2 minutes of its cooking
• Arrange fried eggplant
eggplants. Set aside.
eggplants and transfer them onto remove the lid and mash the
in a serving dish.
• Place the eggplant directly over
a plate.
eggplants with the hand masher.
Gently pour beaten yoghurt over
medium flame to roast.
• Cut the eggplant into small pieces • Cover and cook for another 2-3
the sliced eggplant.
• Keep turning and rotating the
and set aside for later use.
minutes until oil comes on top.
• Pour the tempering over the
eggplant so that all the sides get
• Heat oil in a heavy base sauce pan • Garnish with fresh chopped
yoghurt.
cooked evenly and properly and
over medium flame.
coriander.
• Serve with your favourite dish.
the skin of it is charred.
• Add peeled, washed and chopped • Serve with roti. Serves - 3-4
Serves - 4
Aloo baigan ki sabzi (Potato and eggplant)
INGREDIENTS:
• 4 - long, thin eggplants
• 2 - potatoes, medium
• 1 - onion, large
• 1/2tsp - cumin seeds
• 1tbsp - garlic paste
• 1tbsp - ginger paste
• 2 - green chillies
• 1/4tsp - turmeric powder
• 1/2tsp - red chilli powder
• 1tsp - coriander powder
• 1/4tsp - garam masala powder
• 1tsp - salt or according to taste
• water as needed
• Fresh chopped coriander to garnish
• 2tbsp - oil
METHOD:
• Wash and slice eggplants into 1 inch pieces,
slit them from the centre.
• Peel, wash and dice potatoes into desired
size. Set aside.
• Heat oil in a heavy base sauce pan over
medium flame.
• Add cumin seeds, when they start to splatter,
add peeled, washed and chopped onions and
sauté for 2-3 minutes until brown in colour.
• Add garlic paste, sauté, add ginger paste and
sauté for 1-2 minutes.
Eggplant raita
INGREDIENTS:
• 1 - eggplant, large
• 1tsp - red chilli powder
• 11/2tsp - salt or according to taste
• 11/2cup - yoghurt
• 1tsp - garlic powder
• 2tbsp - oil
FOR TEMPERING
• 1/2tsp - cumin seeds
• 1/2tsp - garlic paste
• 2 - whole red chillies
• 3-4 - curry patta
• 1tbsp - oil
METHOD:
• Wash and slice the eggplant into
slim rounds, about ½ cm in size.
• Heat oil in a heavy base fry pan
over medium flame.
• Sprinkle red chilli powder and
salt over the sliced eggplant, rub
it with your hand over both the
sides.
• Fry eggplant slices over medium
flame until one side turns golden
(about 2 minutes), then flip and
cook the other side (closer to 1
minute). Cook in batches until
done.
• Transfer them onto
a plate and set aside.
Now whip the yogurt and add
left over salt, red chilli powder
and garlic powder together with
2 tablespoons water ( add more
water if needed as per your choice
• Add washed and chopped green chillies and
sauté for a minute.
• Lower the flame then add red chilli powder,
turmeric powder, coriander powder and salt,
mix well with a splash of water.
• Add sliced eggplants, mix well and let cook
for a minute over medium flame.
• Add diced potatoes, mix well and then add
half cup water, mix well, cover and cook
for 4-5 minutes until the potatoes are done
( stirring in between to check if the potatoes
are not sticking to the bottom of the pan if
they do then add more water in tablespoons).
• Add garam masala powder, mix well.
of thickness of the yoghurt ).
Keep aside.
FOR TEMPERING:
• Heat oil in the same fry pan over
medium flame.
• Add cumin seeds when they start
to splatter, lower the flame.
• Add garlic paste and sauté for few
seconds.
• Wash and chop red chillies then
add them to the garlic along with
curry patta and sauté for another
few seconds.
• Remove the pan from the flame
and set aside.
Garnish with fresh, chopped coriander.
• Serve with roti and raita. Serves - 3-4
6 Foods for a low carb and high protein diet for weight loss
High protein, low carb diets have been
increasingly favoured as a means
of motivating weight loss whilst
preserving and improving muscle mass. Here
are 6 foods on the go that you can consume to
follow this particular diet plan.
making it a great alternative to meat for
vegetarians. This high protein content helps
you fill up and keep your appetite controlled.
It can be added to smoothies for increasing the
protein content or simply be used to make a
quick scramble in place of eggs.
Additionally, it is also a valuable plant
source of calcium and iron.
meats, it is low in saturated fat, which helps to
maintain a healthy weight.
Eggs: Eggs are one of the uncomplicated
and most cost effective sources for anyone
wanting to build muscle.
Avocados: Avocados are incredibly
nutritious including 20 different vitamins and
minerals. They also contain the most number
of calories among all fruits. They have an
excellent amount of fibre and heart-healthy
monounsaturated fats. They can be used to
make a smoothie, baked into an egg or simply
be used as a mayo.
Tofu: With a long shelf life in comparison
to paneer, tofu is an amazing source of protein
Peanut butter: Peanuts have the highest
protein content among all the nuts. Depending
on how people use it in their diet, it can help
lose weight, or even put on pounds during
weight training or bodybuilding. It is best to
opt for the one that doesn't contain any added
sugar.
Chicken: Skinless chicken breast is a good
source of lean protein. In comparison to other
Greek yoghurt: Greek yoghurts contain
more protein and less sugar than regular
yoghurts and have a much thicker consistency.
They are packed with probiotics and thus
improve gut health, digestion and heart health.
Preferably look for varieties containing 9
grams of sugar or less. You can also add nuts
or berries to improve the protein and fibre
content.