Healthy eating is the way to go and none could agree more than Ms Tarla Dalal herself. That’s right! Multi award winning chef Ms. Dalal shares some appetizing and effortless recipes to ensure you get vital proteins that are an essential part of staying healthy.

Ms. Tarla Dalal, has been a best selling cookery author for over three decades with over 140 titles and was honoured with the Padmashree by the President of India in 2007.

Long recognized for her innovative vegetarian recipes and today her focus is to complete health. After authoring recipe books for diabetes, cholesterol, pregnancy and lives by the motto “Your health starts in your kitchen”

Protein per serving: 3.4 grams

Preparation time: 10 minutes         

Cooking time: 20 minutes              

Serves: 4

1 tbsp soya oil

1 tsp cumin seeds (jeera)

½ cup chopped onions

1 tsp ginger-green chilli paste

1 cup soaked soya granules

1½ cups chopped fenugreek leaves (methi)

½ tsp turmeric powder (haldi)

1 tsp chilli powder

1 tsp garam masala

Salt to taste

½ cup boiled green peas

2 tbsp low fat milk

¼ cup chopped tomatoes

2 tbsp chopped coriander (dhania) for the garnish

Method:

1.      Heat the soya oil in a non-stick kadhai and add the cumin seeds.

2.      When the seeds crackle, add the onions and ginger-green chilli paste and sauté till the onions turn light brown in colour.

3.      Add the soya granules and fenugreek leaves and sauté for a further 6 to 7 minutes.

4.      Add the turmeric powder, chilli powder, garam masala and salt and mix well and cook for 1 minute. Sprinkle a little water if the mixture is dry.

5.      Add the green peas and milk, mix well and cook for another minute.

      Serve hot garnished with tomatoes and coriander. 

 Protein per serving: 3.8 grams

Preparation Time: 15 minutes

Cooking Time: 25 minutes           

Serves 4

2 cups chopped tomatoes

1 cup chopped onions

1 cup potato cubes

½ cup chopped cabbage

2 tablespoons soaked and cooked  kidney beans (rajma)

1 tbsp cooked pearl barley (jau)

1 tbsp olive oil

Salt and freshly ground pepper to taste

2 teaspoons toasted bran 

1. Combine 1 cup of tomatoes, ½ cup onions, potatoes, 3 cups of water and salt. Pressure cook until tender.

2. Cool then blend to a smooth purée and put aside.

3. Heat the oil in a non-stick pan and sauté the remaining onions till they are translucent.

4. Add the cabbage and sauté for a minute.

5. Add the cooked kidney beans, cooked pearl barley, remaining tomatoes, salt, pepper and ½ cup of water

    and bring to boil.

6. Serve hot topped with toasted bran.

Protein per serving: 4.0 grams

Preparation time: 10 minutes       

Cooking time: Nil           

Serves: 4

1 cup boiled mixed sprouts (kala chana, chawli, moong, rajma)

½ cup chopped cucumber

¼ cup chopped purple cabbage

¼ cup grated carrots

2 tbsp chopped tomatoes

¼ tsp freshly ground pepper

1 tbsp lemon juice

1 tsp sugar

Salt to taste

Garnish

2 tbsp chopped coriander (dhania) for the garnish

  1.Combine all the ingredients together in a serving bowl and toss well. Keep aside for 15 minutes so that

      the flavours blend.

  2. Garnish with coriander and serve immediately.

Protein per serving: 6.8 grams

Preparation Time: 5 minutes

Cooking Time: Nil       

Serves: 4

3 cups thick fresh curds

2 cups fruit purée (mango, strawberry, orange)

3 tbsp powdered sugar

½ tsp vanilla essence

Mint sprigs

Lemon rind

1. Tie the curds in a muslin cloth and hang for a couple of hours to drain out the water.

2. Combine all the ingredients in a liquidiser and blend to a smooth mixture.

3. Pour the mixture into a piping bag and pipe onto 4 individual serving plates.

4. Refrigerate till chilled and serve garnished with mint sprigs and lemon rind.