Three Bean Salad

Ingredients




For the salad
3 cups mixed sprouts
1/2 cup sliced spring onions
3/4 cup tomato cubes

To be mixed into a dressing
1 tsp oil
2 tbsp lemon juice
1 tbsp chopped basil or 1/2 tsp dried oregano
1/2 tsp grated garlic (lehsun)
salt and pepper to taste

For the garnish
2 tbsp chopped coriander (dhania)



Method


1.Mix well all the ingredients together.
2.Add in the dressing and mix well. Refrigerate till required.
3.Serve chilled garnished with the chopped coriander.

Club Sandwich

Ingredients



6 slices of whole wheat bread, toasted
2 tbsp Mint and Onion Chutney

For the filling
2 lettuce leaves
8 slices of unpeeled cucumber
8 slices of tomatoes
2 chilas

For the chilas
2 tbsp whole wheat flour (gehun ka atta)
1 1/2 tbsp besan (Bengal gram flour)
1 1/2 tbsp jowar (white millet) flour
3 tbsp chopped onions
1/4 cup chopped tomatoes
2 tbsp chopped coriander (dhania)
1 green chilli, finely chopped
salt to taste

Other ingredients
1 tsp oil for cooking



Method

For the chilas
1.Mix together all the ingredients in a bowl and add enough water to make a smooth batter and divide into 2 equal portions.
2.Heat a non-stick pan and grease it lightly with oil.
3.Spread one portion of the batter on it to form a thick round chila of 100 mm (4") diameter.
4.Cook on both sides till golden brown, using a little oil.
5.Repeat with the remaining batter to make 1 more chila. Keep aside.

How to proceed


1.Apply little chutney on all the toasted bread slices and keep aside.
2.Place a toasted bread slice on a flat dry surface, put one chila on it. Cover with another toasted bread slice with the chutney side facing up.
3.Place a lettuce leaf, 4 slices cucumber and 4 slices of tomatoes on it and cover with the third toasted bread slice.
4.Repeat with the remaining ingredients to make 1 more sandwich.
5.Cut each sandwich into 4 equal portions and serve immediately.

Broken Wheat Upma ( Healthy Breakfast Recipe)

Ingredients




1/2 cup broken wheat (dalia)
1/2 cup chopped onions
1 slit green chilli , chopped
1/2 tsp grated ginger (adrak)
1/4 cup green peas
1/4 cup carrot cubes
1/4 tsp mustard seeds ( rai / sarson)
2 tsp oil
salt to taste

For The Garnish
2 tbsp chopped coriander (dhania)



Method


1.Clean and wash the broken wheat thoroughly. Drain and keep aside.
2.Heat the oil in a pressure cooker. Add the mustard seeds.
3.When they cackle, add the onions, green chilli and ginger and sauté till the onions turn translucent.
4.Add the green peas, carrots, broken wheat and salt and sauté for 3 to 4 minutes.
5.Add 1½ cups of water and pressure cook for 1 whistle.
6.Garnish with the coriander and serve hot.



Nutrient values per serving



Carbohydrate 18.0 gm


Energy 107 cal.

Fat 2.8 gm.

Protein 2.4 gm

Vitamin A 199.7 mcg