रोट

                       Recipe for making रोट 

This recipe I'm going to share today is a very healthy dish indeed. Because the main ingredients here is black lentils. Health benefit of black lentils i have already discussed in my previous blog.

Now lets have a look on the ingredients that we may required to prepare this dish.

Key Ingredients:

Black Lentils                                       250 gram

Salt                                                     As per taste

Garlic paste                                         1/2 tbs

Ginger paste                                        1/2 tbs

Turmeric powder                                 1/2 tbs

Coriander powder                               1/2 tbs

Cumin powder                                     1/2 tbs

Red chilly powder                                1/2 tbs

Wheat flour                                          250 gram
Banana Leaf                                         As per requirement (to cover रोट)

Method to prepare this recipe:

1. Soak black lentils for about 12 hour and make a good paste from the soaked lentils.
2.  Put wheat flour in a bowl add some ghee and salt and prepare a dough by adding water and mashing it. Dough must not be too soft else the stuffing may come out.  
3. Let the dough rest for a while so that it become soft.

Now for stuffing:

1. Put lentil paste in a bowl and assure that it does not contain much water i.e it must be grinned without adding extra water.
2. Add salt, ginger paste, garlic paste, coriander powder, cumin powder, turmeric powder, red chilly powder and mix it well.

Final step of this recipe:

1.  Take hand full of dough and role the dough in the clean flat marble surface or traditional chapati block.
2. Once you role the dough 6-8 inch diameter then add 1-2 spoon if stuffing in the dough.
3. Fold the dough from the boundary (like paper fold) and make a closed surface in the shape of rectangle.
4. Cover it with the banana leaf (you can also tie a knot after you cover with banana leaf (optional)) and put it in the pressure cooker.
5. In the similar manner you can prepare as many you want and then cook it for 15- 20 minutes
6. Let it be cooled and remove banana leaf. 
7. Now delicious रोट is ready to serve. 
8. It can be eaten with tomato pickle, sesame seed pickle.

As this dish is steamed it is preferred a healthy food that contain almost no fat. It is assumed that this dish contain high energy and is eaten a day before taking fast in Nepal also a important dish of Nepal.

I guess many people does not know about this dish....... :)   
 

 

Fried fern vegetable

Before sharing recipe for making fried fern I would like to share some health benefit of this vegetable.
As we all know that the food we eat or in other words nutrition any food contain determines our daily activity and is directly related to our health. Health is must for us so we must be careful while choosing food for our meal. So, lets have a look how much nutrients does edible fern contains.

Health benefit:

1. Low calorie (34 calorie per 100gm).
2. Contains health benefiting antioxidants, vitamins, and omega-3, omega-6 essential fatty acids.
3. Fresh fronds are very high in antioxidant vitamin-A (100 gm holds 3617 IU or 120% of daily requirement if Vitamin), and carotene.Vitamin A: Protects against lung and oral cavity cancers.
4. They are an great source of natural poly-phenolic flavonoid compounds such as a and beta carotene's. Carotenes convert into vitamin A inside the body.
5. It contains vitamin C (100 gm contains 26.6 mg or 44% of daily required level).
6. They are very good source of manganese, potassium,copper and iron. Potassium help to reduce blood pressure and heart rate by reducing sodium effect.
7. It also contain small amount of B-complex like niacin, riboflavin, and thiamin.

These are the nutrition that we can get by adding this dish in our meal. Now lets move on the recipe for making this dish with following ingredients.

Recipe for making Fried Fern Vegetable

Key Ingredients:

Edible fern                                                  400 gm

Cooking Oil                                                3-4 tbs 

Cumin seeds                                                1/4 tbs

Turmeric powder                                         1/4 tbs

Green chilly (chopped)                                1-2 

Garlic/ginger paste                                       1 tbs

Timur (Red pepper)                                      5-6

Salt                                                               As per taste

Tomato (optional)                                        1-2 small

Method:

1. Make small pieces of fern by breaking with hand. (keep steam that can only broken (soft one) remove others) and wash it properly.
2. Heat oil in pan. Put Cumin seeds and cook it until its color changes to brown and then add green chilly and fry it for a while.
3. Add turmeric powder and stir it and then add fern and stir it for while so that all the part got cooked properly.
4. Add salt, ginger/ garlic paste, crushed red pepper (timur) and then mix it in the fern.
5. Left it for a while so that all the water that came out of it get evaporated.
6. If you want some gravy then you can also add some chopped tomato. It will add some more taste.

Now fried fern is ready to serve. 

Mixed Cabbage and Onion Pakoda

         Recipe for making Mixed Cabbage and Onion Pakoda

Key Ingredients:

Cabbage (chopped)                                 500 gm
Onion (either green leaf or steam)            200 gm
Green Chilly (chopped)                    As per taste
Ginger and Garlic paste                          1 tbs
Coriander and cumin powder                   1tbs
Turmeric powder                                    1/2 tbs
Salt                                                As per taste
Gram flour (besan)                                1.5 cup
Suji                                                      1/4 cup
Rice flour                              1/4 cup (optional)

Method:

1. Put Besan, Suji, Rice Flour in a bowl and then add salt, Coriander powder, Cumin powder, turmeric powder, salt, ginger and garlic paste and mix it well.
2. Add water and make a thick paste and left for a while
3. Remove excess water from chopped cabbage and add cabbage, chopped onion and green chilly to above paste of flour and mix it.
4. Heat oil in pan for deep fry.
5. Take small amount of the mixture, press it to make a fine ball or any shape  you want then put it in the oil.
6. Cook it until brown color then remove from the pan and remove excess oil using paper towel.

          Pokoda is ready to serve..

        You can serve it with sauce, pudina chautney, tamatar chaauney...  

Black Lentil Curry | Recipe

                               Black Lentil Curry Recipe

Health benefit of Black Lentils:

1. Lentils have superb supply of cholesterol-lowering fiber. They'll manage blood-sugar disorders since their high fiber content prevents blood glucose levels from rising after having meal.
2. It helps to stop cardiovascular disease by activity important amounts of folate and magnesium. Folate helps lower levels of homocysteine. Magnesium improves the flow of blood, chemical element and nutrients throughout the body.
3. Lentils with soluble fiber helps stabilize blood glucose levels.
4. In addition to providing slow burning advanced carbohydrates, lentils will increase your energy by replenishing your iron stores 

Recipe for making Black Lentils Curry 

  Key Ingredients:

Black Lentils (Mash)                       500 gm

Salt                                               As per taste

Turmeric powder                                         1/2 tbs

Ginger/ garlic paste                                    2-3 tbs

Cumin powder                                             1/2 tbs

Coriander Powder                                        1/2 tbs

Red Chilly powder                                       As per taste

Cooling oil                                                   2-3 tbs

Fenugreek seeds                                          1/2 tbs

Garlic (chopped)                                           1 tbs

Recipe:

1. Soak Black Lentil (Mash) for about 12 hour.  
2. Remove black cover and then grind it and make a fine paste (make the paste thick as possible)
3. Add salt, Turmeric powder, garlic/ginger paste, chilly powder, Cumin and Coriander powder and mix it very well.
4. Heat pot with water and let it boil.
5. When water start boiling then take some mash mixture in hand and make a tight ball and then put it into boiling water it is called Dubka .. Do the same how much you want to eat that dubka.
6. Cook these dubka for a while.
7. Pour rest of mixture to that water and stir it so that it mix in the water well.
8. Add salt as per taste, if the color of the mixture is fade white in color then you can add some more turmeric powder.
9. Cook it for 10 to 15 minute Black Lentil Curry is ready to serve (It can be eaten with rice or roti/ flat-bread)