I still remember that day. Bright sunny day in August. It was half past ten in the morning. The telephone rang and the call was from my OB/GYN’s office. I guessed the reason behind the call even before I picked up phone. I stayed motionless in my couch. The phone continued to ring and moments later the call went to voicemail and I heard what I didn’t want to hear.
“Hey V! This is the medical assistant from doctor’s office. We got your sugar test result today and I am sorry you failed the test. You have gestational diabetes”. That was the last thing I wanted to hear during my pregnancy. I was 24 weeks then and my husband was away on a four weeks business trip to Israel. I was shocked. depressed. scared. Tears rolled down my cheek and the silence in the room were broken by my loud cry. I felt lonely. I called up my good friend from middle school and shared the news with her. She was reassuring and kind. But I wasn’t convinced. Since I was warned by the doctor from the the beginning of my pregnancy about this, I had been extra cautious and was praying to God each day to escape from this gestational diabetes struggle. I don’t know for some reason I really couldn’t take up the fact that I failed the blood test.
Couple of days later, I went to the doctor’s office for the monthly check up and they enrolled me on a program with a medical team (a dietician and a nurse) to counsel me about right eating. I was with them until my delivery date. Gosh! That was the most depressing phase of my pregnancy. I couldn’t eat what I craved for. I was left to drink oatmeal (just 1/2 cup dry) with no milk as the first thing in the morning followed by tons of veggies and calculated portions of fruits or 8oz milk for mid morning snack, 1/2 cup cooked rice with tons of vegetable stir fries or soups or eggs or meat for lunch followed by some nuts for snack and similar menu for dinner and the day ends with 8oz milk for dessert. The morning fasting sugar level were always spiked up, so I was on little insulin too. Slowly days went by, I regained my usual self and came in touch with the reality. I became more composed and sensible over the days. I read a lot online and slowly I began to explore with whole grains like quinoa, buckwheat, millet.
Quinoa (pronounced as keen-wah) was the first grain I laid my hands on and it is believed to be a holy grain. It looks like minute grains, smaller than rice and it has a hard exterior which is coated with saponins. They are bitter when cooked and needs to be removed before you cook. It is good to wash them thoroughly in running water. Once cooked, the seeds become soft, chewy and a cute spiral tail pops out. Quinoa is low in cholesterol and sodium and is also a good source of magnesium, phosphorous and manganese. It has good carbs too, since it’s a whole grain, they will break down into sugar much slower in your body and that way your blood sugar will not spike drastically. That’s the kind of foods one must be eating during gestational diabetes. “You need carbohydrates for your baby. Carbs help in their brain development” my dietician would keep insisting to me on every meeting. So please don’t skip your carb and remember to eat the right carb.
I went to a safeway store closeby and hunted for a quinoa packet in every aisle but couldn’t locate one. I reached out to a sales assistant for help. I asked ” Does safeway carry quinoa?” . He stared back at my pregnant tummy and wondered what this lady was saying. Most of the sales guy in that store didn’t even know that there existed a grain like that. I wasn’t ready for a no that day and I asked the manager to help me with the search. He just took couple of minutes to locate it and he said that they place quinoa in international food section. “What ever” was my reaction. I bought one red inca quinoa and reached back home to read more about its cooking options. The first thing I did was to taste it raw, it tasted muddy and gritty. I decided to cook it like how I would cook my rice.Tired to explore other options, I told to myself “Pressure cook it”. For dinner, I ate it with lentil curry (recipe here). It tasted different but definitely not exciting enough to satisfy the taste-craving, flavor-craving tongue of a pregnant women. I cried in the bed that night and went to sleep crying. And my husband was still in Israel.
Next day, I found few salad recipes with quinoa online. I ate that for a day and even that wasn’t what I was looking for and since I had terrible cravings for Indian foods, I recreated some of the recipes using quinoa and lentils or legumes with tons of vegetables or chicken. They turned out pretty delicious and I was hooked on exploring different dishes with it and my journey with whole grains continues even after my son was born. Even he eats quinoa once a while, he seems to love this patty which I made with salmon and quinoa. For the patties I toasted quinoa and I pulsed them in the processor to a coarse powder, that gave it a crunchy coating on the outside and the addition of cilantro, onions, ginger and garlic boasted the flavors further.
SALMON QUINOA PATTIES
Yields – 10 small size patties
- 1 cup olive oil for shallow frying
- 1 – 5oz salmon tin
- 1 cup raw organic quinoa
- 1 medium size onions – chopped
- 1 inch ginger – minced
- 3 large garlic cloves – minced
- 1/4 cup cilantro – chopped
- 1 teaspoon red chili flakes
- 1 teaspoon red chili powder (use more or less as per your spice level)
- 1 tablespoon coriander powder
- 1 teaspoon garam masala
- Salt to taste
- Juice of half a lemon
- 1 large egg – beaten
- Dry roast the quinoa in a clean pan. Saute for 3-5minutes until they get roasty. Remove, cool and grind to a coarse powder. Set aside.
- Open the tin and transfer the salmon to a strainer and wash in running water to get rid of excess salt and squeeze the excess water and crumble them into smaller bits and add them to the fresh bowl.
- Then mix in the onions, ginger, garlic, cilantro, chili flakes, chili and coriander powder and garam masala. Mix well to combine with hand. Then add the salt and lemon juice. Stir.
- Add the egg and stir. Finally add the quinoa, starting with 2 tablespoon at a time. Keeping mixing it until you feel that the mixture rolls into a neat ball. I used about 8 tablespoon to get that consistency.
- Divide the mixture to 10 balls and let it chill for 30minutes.
- Heat a saucepan on medium flame for 5 minutes. Once they are hot, drizzle few drops of olive oil and spread them on the surface with a kitchen tissue.
- In the meanwhile, remove the balls from the fridge. With wet hands flatten them into a small patty and slide them into your saucepan. Spoon out a tablespoon of oil along its edges and let it cook for 6-7 minutes on each side. Add oil if you feel its drying out. I tried to use minimum amount of oil.
- Serve hot with Virginia mango chutney by its side.
- Salmon quinoa patties can be served to kids too. My son loves it with mango chutney/mint chutney. You can also replace quinoa with meat or shrimp or even with mashed sweet potato or potatoes or any veggies.
- If you are a vegetarian, omit the eggs and instead add little (about 1 tablespoon) all purpose flour and this would help to hold the mixture together and you can easily work with them.
- Ideal for dieters as per serving (2 small patties) will have less than 300 calories and even if you had deep fried them, don’t worry extra few minutes in the gym will sort the problem.
- Women with gestational diabetes, look for more recipes here. Do send me an email if you want to know more about my eating schedules. I am not an expert but I will be more than glad to share my experience. You need to consult your OB/GYN or dietician before changing your diet.
WELCOME TO SPICES AND AROMA
Thank you for being here and thank you for taking your first step towards learning a new flavor of Indian cooking. Spices and Aroma is a family food blog focusing on the cuisine of Southern India. You can learn more about us, on the about page.
About Tamil Nadu
Language Spoken: Tamil
Capital: Chennai (previously known as Madras)
Nearest Airport: Chennai International Airport
Culture: Tradition of literature, music and dance. Known for Hindu temples, Tanjore painting and classical form of dance (Bharata Natyam)
Cuisine: Rice and rice based dishes. Meals are served in banana leaf instead of plate and eaten with the right hand. Traditionally prepared filter coffee is popular.
Popular Ingredients: Coconut, Curry Leaves, Tamarind, Mangoes, Jackfruit, Plantains
Economy: Agriculture, Leather Industry, Textiles, Engineering, Automobiles, Heavy Industries, Electronics and Software
Food from Tamil Nadu
Spices and aroma is a humble attempt to share my love for Southern Indian cooking. This is my canvas where I paint the different colors of tastes. For a girl born and brought-up in a typical Southern Indian household, the word spices and its aroma evokes a lot of cherished memories from the kitchen.
I started this blog in 2008 to document my achi’s (grandmother) and amma’s (mother) recipes. Over the last
6, 7 + years the blog has given me a great oppurtunity to grow and evolve as a food lover. I grew up in a house that believes in the concept of Ayurveda so I create menus with spices that heal your mind and soul. Being a molecular biologist working on clinical trials, science always fascinated me. So is food. I love to understand the connection between the two so my approach towards eating is “Food is medicine”.
I come from Southern part of India, that part of the nation where tamarind, curry leaves, coconut, plantains, jackfruit, mangoes and rice are popular. The diet by itself is gluten free as most of the dishes like idli, dosa, idhiyappam, uthappam, adai, aappam are rice based. We cook few dishes like kootu, poriyal, biryani with coconut flesh, coconut oil and coconut milk so my cuisine is vegan too. This space will carry recipes of authentic Indian dishes, of-course a lot from my mother’s, mother-in-law’s and grandmother’s kitchen and their cooking tips and tricks to survive the trade. I am experimenting on healthy cooking and different cuisines as well so you will find a whole lot of good menu ideas here. Most of my recipes are the ones that I grew up eating and I am tweaking few others with local ingredients. Being a typical foodie and a cook, I give importance on the freshness of the ingredients used. I love to shop in my local farmer’s market every week. There is no harm to shell out couple of more dollars to get the nature’s best and its a great way to support the community.
At Spices and Aroma, below is the list of popular categories:
- Gluten Free (225+ recipes)
- Vegan (90+ recipes)
- Vegetarian (150+ recipes)
- Kids Cook (Demonstrated by my
45 year old) and Kids Food
- Indian inspired recipes for Gestational Diabetes (110+ recipes) & South Beach Diet phase 1 (100+ recipes)
- and much more!
Food for Weightloss & Gestational Diabetes:
I have been on the heavier end of the scale since childhood. I wasn’t obese but I was chubby and during college, I went on diets that annoyed my mother. I did lose some weight but they came back right away. Later in early 20s like every bride in the world, I hit the gym, ate healthy Indian foods and lost close to 20 pounds for the big day and then the weight gain was back. I was diagnosed with gestational diabetes during both the pregnancies and that’s when an alarm rang in my head and started to eat right. I ventured out in the market and came up with Indian inspired recipes with the ingredients I got in hand. I started with South beach diet and in 6+ months, I lost close to 20 25 pounds in 2011. I am working to get healthy to avoid being pre-diabetic so I still try to eat the right food. You can find Indian inspired South beach diet and gestational diabetes food here. Please feel free to reach out to me for cooking ideas. I will be more than glad to share my tips, struggles and story with you.
Our goal is to help you try South Indian dishes at the comfort of your home with ease and confidence. We are here to prove that there is more to Indian cuisine that just naan, butter chicken, saag paneer, samosa and dosa. We are sure that you will fall in love with it like we did.
Weekly Menu Charts
As a working mom, I realized my family runs like a well oiled machine if everything is planned and organized. On a attempt to make my life better, I created menu chart, pantry essential checklist, travel check list and 50 plus snack ideas to serve kids.
Here is the link to download the charts:
- Weekly Menu Chart 1
- Weekly Menu Chart 2
- Weekly Menu Chart 3
- Weekly Menu Chart 4
- Indian Pantry Essentials Checklist
- Travel Essentials Checklist (Domestic)
- 50 plus Snack Ideas for Working Moms
- 12 Practical Breakfast Ideas for Kids
Neer mooru known as buttermilk in english is a common summer drink in South India. It is a simple concoction of water and yogurt mixed with salt and other Indian spices like mustard and cumin seeds and perfumed with herbs like curry leaves and cilantro.
I still remember this hiking trip we took in one of my school summer breaks. My cousins and I were hiking the hills around Mahaballipuram, Chennai (South India). It was summer of 1999 and it was May. The temperature were at all time high. We ran out of water we brought and all of us were tanned, tired and thirsty. Right under a tree an old lady was selling pots of buttermilk. My uncle suggested that we should try it as buttermilk is so good for the heat. We were little hesitant to drink it as we weren’t sure about the quality of water used in it. Still we went ahead and drank it. Gladly there was no stomach upsets for anyone. Warm lady in her late sixties served each one of a pot of buttermilk for less than 5 cents. Till date whenever I hike, I remember the serene face of that old women.
This was my go to drink during South beach diet and gestational diabetes. Being a typical tropical country, South India is filled with hot and humid months during most part of the year. Buttermilk is known to cool down your body temperature and stabilizes the good bacteria in the stomach. Hence in most homes, buttermilk is served as a mid-morning or late afternoon drink.
Buttermilk with Indian spices recipe
A quick recipe for a drink you can enjoy in Phase 1
Source: My mom
- 16 oz low fat buttermilk or 2 cups non-fat yogurt
- 1 teaspoon salt
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 10-12 curry leaves
- 1 tablespoon cilantro chopped
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon asafoetida powder
- 1 dry red chilly
- 1 teaspoon olive oil
- 2 (+1) cups water
- If using yogurt, beat them with 2 cups water with a whisk (for about 5 minutes at maximum speed) to make it frothy and smooth. Set aside. If using buttermilk, pour in 2 cups water and stir with a spatula to combine. Set aside. You can add 1 more cup of water if needed.
- Heat oil in a small saucepan. Once they sizzle, add the curry leaves and let it crisp. Then throw in the mustard seeds and let it pop.
- Next add cumin seeds, dry chili powder, asafoetida and turmeric powder. Saute for 30-45 seconds and switch off the flame.
- Add the above mixture, salt and cilantro to the whisked yogurt or buttermilk and stir to combine.
- Serve in a pitcher glass and enjoy it cold.
- We like the buttermilk to be watery, so I add little bit more water (about another cup or so) and adjust the salt level accordingly.
- My list of food for Phase 1 is healthy and can be made well balanced with rice/brown rice/quinoa. Then it becomes ideal for women with gestational diabetes. This can be a sample menu for gestational diabetes
- This is also a type 2 diabetes food guide. Just add little bit whole grains like brown rice, kaikuthal rice, quinoa, barley along with tons of vegetables and little fruits (sometimes)
Quinoa and its benefits
Where to find one?
5. They are gluten free, wheat free, cholesterol free
6. Quinoa had the highest content of unsaturated fats and a lower ratio of carbohydrates than any other grain
The weekend was busy as always. We spent the Saturday at Bounce-O-Rama with mommies and kids I met through Facebook mommy group. It was a real pleasure to meet with mommies who speak the same language. The kids had a lovely time bouncing in the play area and mommies enjoyed chatting. I ate a lot of food that day. Fresh pastries and bun from Anderson Bakery for lunch followed by fried chicken and finally lamb biryani for dinner. So this week must involve lot of physical activity and clean eating. I engulfed myself into too much that I reached a point where a simple salad is all what I need.
Though the recipe for salads are simple, I feel that getting a right balance in flavor is key. I started off by pressure cooking white quinoa. I added 2 cups of water for 1 cup quinoa. Please always check the directions in the package to make it right. Regular readers of my blog will know about my love for quinoa. I started experimenting with it when I was diagnosed with gestational diabetes. You can look for my quinoa recipes here.
Its super hot here, cold salad was the obvious choice. As the quinoa whistled its way, I thinly sliced cabbage. I walked past the pantry to grab raisins which I soaked in hot water to plump up. I wanted more crunch and sweetness in the salad, so I chose sweet corn and green peas to go with it. Next on the list was protein. I could use cooked chicken or shrimp or lamb or tofu or soy chunks. For today, I stuck with extra firm tofu. I chopped them into bite size cubes. As the list of ingredients came together in my mind, I felt a need for a herb. It’s cilantro for today. You can add fresh mint or parsley too. If you love mint, you should try quinoa salad with minty yogurt dressing. Click here for the recipe.
Next comes the dressing, I love balsamic vinegar and I love yogurt. I decided to bring them together by mixing equal portion of both. Then I added Dijon mustard and Sriracha for the heat. To even out the flavors, I added little agave nectar for sweetness. The vinaigrette is all set. My three year old boy helped me assemble the salad. I left the salad to get cold for an hour and served it chill at noon for lunch. We loved it so much that it was packed for Monday lunch too. You won’t believe it, my son wanted the left over for his lunch as well.
I wouldn’t recommend eating this during gestational diabetes as it has sweetness from sweet corn, peas and agave nectar. During diabetes, I would skip the agave nectar in the dressing and also would replace corn and peas with carrots and lettuce. I would add nuts like almonds, peanuts or seeds like pumpkin or sunflower seeds too. This is a great salad to munch on after a workout. Eat yummy food and stay fit!
COLD QUINOA SALAD WITH CREAMY BALSAMIC DRESSING
Cooking Level: Super Easy
Serves: A family of four
- 1 cup cooked quinoa
- 1 cup cabbage, thinly sliced
- 1 cup sweet corn (you can use frozen too)
- 1 cup green peas (I used frozen)
- 1/2 cup cilantro, finely chopped
- 10 oz extra firm tofu, cubed
- 1/4 cup raisins
For the dressing
- 1/4 cup thick low fat yogurt
- 1/4 cup balsamic vinegar
- 2 tablespoon sriracha (use as per your liking)
- 1/2 tablespoon agave nectar
- 1 tablespoon Dijon mustard
- Salt to taste
- Whisk all the ingredients listed under “for the dressing” together. Store in a container until use. You can refrigerate it and it stays fresh upto 2-3 weeks.
- Cook quinoa as per the instruction in the package. Once cooked, let it cool down to room temperature and store it in the fridge until use.
- Mix all the veggies, tofu, quinoa and herb with the salad dressing. I would start with 1 tablespoon and move up as per the requirement.
Edamame is a popular snack in countries like Japan, China, Korea and Hawaii. All of us know the goodness about soy products – be it soy milk or tofu, we know that its so right for your body (ofcourse when eaten in moderation). Coming from a similar family is edamame.Soy is a wonder food. A half cup of edamame has good amount of fiber, proteins, vitamins and minerals in it. For vegetarians, eating it is one of the best way to pump up the iron levels. Edamame is nothing but immature soybeans in the pod. They are green in color and it is picked before the soy beans ripe.
1/2 cup of shelled edamame has 120 calories
- 13 grams of carbohydrates
- 11 grams of proteins
- 9 grams of fiber
- 2.5 grams of fat ( 1.5grams polysaturated fat and 0.5 gram monosaturated fat)
N, my good friend from middle school introduced me to edamame. It was during one of my visit to her house I tasted it for the first time. Since she is a health freak, her kitchen cabinets doesn’t carry any unhealthy greasy snacks, instead her guests are welcomed with baby carrots with organic maple syrup and cooked edamame with soy sauce as snacks. Thanks to her for letting me know about this bean.Trust me when I say this, edamame beans are so addictive and just with a dash of salt it tastes so good. It is definitely a yummy snack to serve your kids. It tastes like white kidney beans – nutty and creamy. My son loves edamame and every time he catches me munching few beans, he would take one in each hand and sit by the stairs to admire its shape, color and chew it with his bunny teeth and slide them into his tummy with the toothless gum at the back of his mouth. Then he would walk towards me for more. Soy products have isoflavones, they are phytoestrogen found in red clover tea as well and they protect your body against cancer, heart diseases and kidney problems. Isn’t a good thing to give to your little ones? Think about it.
I continued eating it during my pregnancy too. This nutritious bean is sure to nourish your growing fetus. Since I had gestational diabetes, cooked edamame was something I could trust on for mid day hungrypangs. Just take a bowl full, sit by the couch, peel the shell, watch TV and eat. Edamame has equal amount of protein and carbohydrates. Remember it’s a snack so eat accordingly. My dietician suggested to eat edamame often as they help to reduce insulin resistance in people diagnosed with diabetes. The isoflavones in edamame reduces the bad cholesterol and increases the good cholesterol. Don’t you want that?
Where can you find them?
They are parboiled and quick-frozen to retain their freshness and natural flavour. Hence they are sold cooked, you just have to thaw it or may be microwave it for couple of minutes on high before you eat. They are sold either shelled or with the pods. You can locate them in the freezer section of your supermarket. I shop edamame from Costco, Savemart, Safeway, Trader Joe, Whole foods. I always have a bag or two in my freezer. You can use them in your cooking too. Add a handful to your dhaal/ pulao/ omelet / curry / chaat or make a hummus out of it, there are endless possibilities. Since I am lazy, I prefer to eat them as such. I don’t have the time to sit and shell it first and then make a dish out of it. Instead I eat them as such. They taste pretty good that way. If I am hungry around 7.00PM , a time that hangs between snack and dinner time, I eat a bowl of edamame and that way I can atleast avoid headaches/ tiredness due to hunger.
How to eat it?
Once it is cooked, remove the beans like you do for peanuts. Cut the ends and press the bean to pop out from the end, once there’s a small opening, peel them open and remove the beans and eat. You could also squeeze the beans directly from the pods into the mouth with your fingers. Keep repeating the process until you are done 🙂
BOILED EDAMAME SNACKS
- 1 cup edamame in pods
- A dash of salt optional
- 1 tablespoon water
- Remove the beans from the packaging. Place in a bowl and microwave at high for 2-3 minutes.
- Sprinkle salt and serve.
- Edamame can be eaten as snack in all the three phases of South beach diet and also for those who are on a weightloss journey.
- It is an ideal snack for women with gestational diabetes and also for individuals who are prediabetic/ diabetic
- You can make a “sundal” (South Indian snack) with edamame – can be tempered with mustards seeds, dry red chilly, pinch of asafoetida and little coconut powder.
Update on 04.11.2012
We had an informative discussion in facebook today and I am tempted to update my post with a key information Sadhana Ginde, Indian editor for Bella Online.com shared with us. I would call her a walking encyclopedia, she can talk about anything under the sky and her views definitely opens up many thought provoking conversation among our FB friends. Thanks S for the lovely insights. So my dear readers please read through her views and let me know your thoughts as well.
Sadhana Ginde: “But I also must caution you here — as much as I love soybeans, tofu & soy milk. These are all products that cause a natural increase in the body’s estrogen. This is great for women & especially menopausal women! But soy is also used in many other products as a extra protein source such as garden burgers, cookies, snacks, cereals & many bars. That being said, too much soy = too much estrogen in kids of any age. But this is not good for little boys & little girls! Studies have shown in kids especially lactose intolerant kids who use a lot of soy in their diets — the boys have delayed onset of puberty & for girls — too early!
So you may ask — what about people in Asia who have been eating large amounts of soy for centuries? It appears their bodies have evolved over time to process these large amounts of soy. Also, their soy products are all natural. The ones produced here in the US are “enhanced”. So is it okay for your kids to eat edamame, have a glass of soy milk, eat tofu…. ? Yes, but not daily 3x! They are already getting a lot of soy in their diet through other foods, so no need to add more. You may not believe me & that’s ok! But I am a science researcher (cancer) and there are many available studies & data on the internet as well. Thanks for your time, but many people dont know this! Well this came into light about a decade ago because young 7-8 yrs girls had already started their “ladies days” 🙁 So just an FYI folks!)”
Summer is here. Well, almost its there. Now is the time to pack the bags and head outside for a hike and a picnic. What more is wonderful than fixing something quick, easy and healthy. If winter is for soups, then summer is all about salads. A bowl of colorful veggies and glossy vinaigrette reminds me of the bright days ahead. On most days, I make my salads with beans or lentil base. I start with a bowl of cooked beans and work my way up by adding favorite or seasonal or sometime with what’s available in my fridge. There is no recipe for a salad. You can play and create one based on your liking. I will top it with seasonal vegetables and fruits. The vinaigrette is made with Indian spices like cumin, garam masala, oil and lemon juice. Today’s post is a quick salad made with mung bean. I love this beans because they are tiny and cooks faster. I soak the beans overnight and pressure cook it the following day. Some days, I let the bean sprouts and I add them raw to my salads.
In Southern part of India, there is a dish called sundal. It is nothing but boiled beans/lentils (mung bean/pacha payaru, garbanzo beans / konda kadalai, black eyes peas/karamani, mung dhal/ paasi parupu, green peas/ pacha patani, horse gram/kollu) are tempered with mustard seeds, asafoetida and curry leaves. They are eaten as evening snack with tea or coffee. Sundal is a popular dish made during Navarathri/Golu (South Indian festival). Nine varieties of beans are offered to God on nine days of festivity.
I cook a lot with mung bean. If you love mung bean like me and need idea on how to use the water you cooked them with. Then you must check my mint rasam post. Today I am sharing a healthy salad recipe made with mung beans, salad radish, red onions, carrots, tomatoes and green mangoes. All it takes is chop them in to small chunks, mix them all together and toss in the flavorful vinaigrette.
MUNG BEAN SALAD – DESI STYLE
Makes: 4 cups
Recipe Source: Self
- 1 cup raw mung bean/ whole green gram / pasi paruppu – soaked overnight in water
- 4 small salad radish, chopped
- 1/4 cup red onion, chopped
- 1 medium sized carrot, chopped
- 1 medium sized tomato, chopped
- 1/4 cup cucumer, chopped
- 1/4 cup raw green mango , chopped (optional)
- 1/4 cup cilantro for garnish
For the vinaigrette
- 2 tablespoon olive oil
- 1 teaspoon cumin powder
- 1 teaspoon garam masala
- Juice of 1 lemon
- Salt to taste
- Remove water from the soaked mung bean. Cook them like pasta in boiling water for 30-45 minutes until done. For a faster option, cook in a pressure cooker for 2 whistles. Once done, drain any water and let it cool.
- Mix the ingredients under vinaigrette section. Set aside.
- In a large salad bowl, mix the chopped vegetables with the bean. Toss in the vinaigrette and mix well to coat. Sprinkle cilantro for garnish. Serve right away,
- This salad can be eaten during gestational diabetes. Your body needs a lot of fiber to digest and help to get the stuff out of your system easily. The vegetables and mung bean have low glycemic index and that makes it an ideal dish to eat when you have gestational diabetes.
- This salad can be eaten during weightloss. It is packed with nutrients and flavors. It’s tasty and good for you and will help you get rid of those excess fat. You can read more about the goodness of mung bean in my mint rasam post.
1 cup brown rice
1/2 cup yellow split peas/ toor dhal
1/2 cup Bengal gram / channa dhal
2 garlic cloves
2 dry red chillies
1/4 cup onions – finely chopped
2 teaspoon asafeotida
10-12 curry leaves – finely chopped
Black pepper balls – whole/crushed
Food processor or mixie-grinder
Soak the brown rice and lentils in a separate bowl with excess water to fill them both for 4-5 hours. Also soak the dry red chillies in any one of the bowl. Set them aside. Once done, drain the water completely and grind them with ginger,garlic and tomato to a coarse paste. Use minimum water. The batter will be thicker than pancake or dosa batter.
Heat oil in a small pan and add asafoetida, curry leaves, onions , black pepper balls and salt. Add them to the batter and mix well.
Heat the non-stick tava over medium heat for about 2-3 minutes. Spray the tava with cooking spray and spread it around with a kitchen towel. Pour a ladle full of the thick batter in the center of the heated non-stick tava/ griddle and spread in circular fashion with the back of the ladle to form a circle. Drizzle little oil (be stingy with its use) around the edges and let it cook for 8 minutes and flip it over for another few minutes, about 5 minutes. They should be brown and crispy. Always cook them in medium flame to avoid burning them.
Serve with a chutney and sambhar
Tips: The first one will always take longer time to cook, hence be patient when you have the first one getting cooked.