THE YOGIC

KITCHEN
Wholesome Recipes for Wellbeing

1
 INTRODUCTION

This collection features 15 simple and wholesome

recipes inspired by the spirit of Isha’s cooking. Each
recipe uses fresh, natural ingredients to nourish your
body and support your wellbeing. These dishes follow
sattvic principles—pure, light, and balanced—
designed to promote clarity and vitality.

“The way you eat not only decides your physical health,
but the very way you think, feel, and experience life.”

Whether you’re new to cooking or regularly make

meals at home, these recipes bring wholesome
goodness to your everyday meals—without onion,
garlic or asafoetida.

We invite you to enjoy these recipes with an open

heart and discover the joy of nourishing your body
with balancing, sattvic food.
 Salad Recipes

Carrot-Apple-Date Salad

A mix of super-healthy ingredients, this salad is not

just a powerpack of good health, it’s also sweet and
tasty.

Ingredients

Carrot - 1
Apple - 1
Dates (deseeded) - 6
Fresh Grated Coconut - 3 tbsp
Roasted Groundnuts - 3 tbsp

1
Dressing

Orange juice - 1 tsp

Lime juice - 1 tsp
Honey - 1 tbsp
Olive Oil - 1 tbsp
Salt - to taste
Pepper - to taste

Method

1.Peel and grate Carrot

2.Peel and dice Apple
3.Chop the Dates finely
4.Mix the above ingredients along with grated
coconut and roasted groundnuts in a bowl
5.Make the dressing and mix into the bowl
6.Enjoy this filling and crunchy salad filled with the
tanginess of summer flavors!

2
 Spinach and Fruit Salad

Enjoy this refreshing and citrusy spinach and fruit salad

from the Isha kitchen!

Ingredients
For the Salad

Baby spinach leaves (palak) – washed, chopped into

medium-sized pieces - 3 Cups
Cucumber, small – washed, peeled (optional), chopped
into small squares - 1
Apple, small – washed, peeled (optional), chopped into
small squares - 1
Roasted groundnuts – chopped - ¼ Cup
Cashews – chopped - ¼ Cup
Coriander leaves, fresh – chopped - 2-3 Sprigs
Orange, small – peeled, segmented, and cut into small
pieces - 1
Raisins - ¼ Cup

3
For the Dressing

Orange - 1
Lemon or lime - 1
Honey - 2 tbsp
Olive oil - ½ Cup
Black pepper, coarsely
ground - to taste
Salt - to taste

Method

1.Put all the salad ingredients mentioned, except

the orange pieces and raisins, into a deep bowl.
2.For the dressing: In a small bowl, whisk together
the juice of the orange and lemon along with the
honey, salt and pepper.
3.Holding the measuring cup of olive oil above the
bowl, pour the oil in a thin, steady stream,
whisking constantly until the mixture appears
slightly creamy and no whole droplets of oil can
be seen.
4.Mix the dressing with the salad ingredients in the
deep bowl.
5.Lastly, add the raisins and orange pieces. Toss well
and serve.

4
 Veggie Boost

This colorful and tasty salad takes no time at all and gives
you a hearty serving of veggies. Feel light and fresh yet
satisfied.

Ingredients

Yellow Zucchini, sliced - 1 Cup

Tomato, sliced - 1 Cup
Lettuce/Spinach, cut - 1 Cup
Chinese Cabbage, sliced - 1 Cup
Lemon Juice - 2 tbsp
Olive oil - 1 tbsp
Salt - to taste
Black pepper powder- 2 tsp

Method
Combine all ingredients and serve immediately.

5
 Spinach and Beetroot Salad with Croutons

Today’s recipe is a delicious combo of beetroot, spinach,

bread, and chickpeas, all mixed into a tasty salad. Don’t
worry if you don’t know what a crouton is, or how to
pronounce it — it tastes great anyway!

Ingredients
For the Croutons (crisp bread cubes)

Naan, Pav Bhaji bread, or flatbread - 1/2

Olive oil - 2 tbsp
Black/White Pepper Powder - 1 tsp

6
For the Salad

Feta cheese (if not available, substitute with

paneer) - 150g
Olive oil - 2 tbsp
Chickpeas (Kabuli channa) - 160g
Cooked beetroot - 350g
Fresh baby spinach - 150g
Grenadine (pomegranate syrup; for fresh
preparation: 1 large pomegranate + 2 tbsp of
jaggery/organic sugar) - 3 tbsp
White tahini
(white sesame paste; for fresh preparation: blend
½ cup of toasted white sesame seeds with 2 tbsp
of mild olive or sesame oil) - 2 tsp
Lime juice - 4 tbsp
Salt and pepper - to taste
Baking paper - as needed

7
 Method
1.If you substitute feta cheese with paneer, cut the paneer in
about 1/2-cm-thick slices and soak them in a mix of 1 tsp. of
lime juice and 1 tsp. salt for 24 hours before use.
2.Soak the chickpeas for a minimum of 4 hours. Then cook
them in a pressure cooker until soft but not mushy.
3.If you prepare the grenadine fresh, juice a large-sized
pomegranate by squeezing the seeds through a cloth, add 2
tablespoons of jaggery or organic sugar and bring to a boil.
Set aside and allow to cool.
4.If you prepare the tahini fresh, grind the toasted white
sesame seeds in a grinder into a fine powder, add 2
tablespoons of oil and grind into a paste. Set aside.
5.For the croutons, cut the Naan/Pav/flatbread in 2-cm-wide
strips, then into 2-cm-big cubes. Mix oil and white/black
pepper powder in a big bowl, add bread cubes and coat them
with the oil mix. Spread the bread cubes on a baking tray
lined with baking paper and roast in the preheated oven at
200° C (convection oven 180° C) on the middle rack for 5–10
minutes until crisp. Set aside to cool.
6.Cut the feta or paneer in 1-cm-big cubes; sauté them with a
little oil in a pan until light brown. Add salt and pepper to
taste. Set aside.
7.For the salad, in a big bowl, mix grenadine, tahini, lime juice,
100 ml of cold water, salt and pepper to taste. Vigorously stir
in the oil with a wire whisk or egg beater.
8.Drain the chickpeas. Pat the beetroot dry; cut first in 1-cm-
thick slices, then into equally thick strips.
9.Wash and pluck the spinach; pat it dry on a towel. Mix the
chickpeas, beetroot and spinach with the dressing.
10.Arrange the salad on plates; top it with cheese cubes and
croutons.

8
 Green Papaya Salad

This green papaya salad recipe comes with some soy

sauce and groundnut dressing, cashew nuts for topping,
and a spicy groundnut powder on the side.

Ingredients
For the Salad

Unripe or slightly ripe but very firm papaya, 5-6

inches in length - 1
Carrot – 6 inches long - 1
Capsicum/Bell pepper - 1

For the Dressing

Soy sauce - 2 tbsp
Rice vinegar - 3 tbsp
Brown cane sugar - 3 tbsp

9
 Lime juice - 1/2 Lime
Cashew pieces - 1/2 Cup
Coarsely ground black pepper - 1 tsp

For the Topping

Roasted cashew nuts - 1/2 Cup

Sweet basil leaves, cut into half (or coriander leaves)
- 1/4 Cup

For the Spicy Groundnut Powder (optional)

Roasted groundnuts - 1/2 Cup

Brown cane sugar - 1 tsp
Black pepper powder - 1 tsp
Salt - 1/2 tsp

Method
1.Peel the papaya with a vegetable peeler, seed it and shred it
into thin strands, or cut it into thin matchsticks about 2
inches in length.
2.Peel and then shred the carrot or cut it into 2-inch-long
matchsticks. Add to the papaya.
3.Cut the capsicum into about 2-inch-long pieces, but slightly
thicker than the carrots.
4.Toss the cut papaya, carrot, capsicum, and basil in a large
bowl.
5.For the optional spicy groundnut powder, coarsely grind the
roasted groundnuts, sugar, black pepper powder, and salt in a
mixer. Set aside.

10
6. To make the salad dressing, puree the roasted groundnuts,
soya sauce, brown sugar, rice vinegar, ground black pepper,
lime juice, and oil in a mixer until it forms a paste.
7. Pour the dressing over the vegetables and toss again. Avoid
over-mixing.
8. Just before serving, sprinkle the toasted cashew nuts on the
salad (so they remain crunchy).
9. Sprinkle the spicy groundnut powder on top.

11
 Breakfast or Brunch Recipes

Veggie Bowl With Groundnut Tofu

This colorful veggie bowl is a complete and satisfying

meal! It brings together wholesome red rice, protein-
rich tofu, and a delicious groundnut sauce for a burst
of flavor.

For the Dressing

Uncooked red rice (or another grain of your

choice) - 3/4 Cup
Tofu or paneer - 400 grams
Pumpkin, cut into large cubes - 200 grams
Green beans, sliced - 1 Cup
Olive oil - 1 to 2 tbsp
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For the groundnut sauce

Groundnut butter - 1/4 Cup

Fresh orange juice - 1/4 Cup
Ginger - 3 thin slices
Sesame oil - 3 tbsp
Soy sauce or liquid aminos - 2 tbsp
Jaggery syrup or honey (adjust to taste) - 2 to 3
tbsp
Chili powder (adjust to taste) - 1/2 to 1 tsp
Himalayan pink salt (or another salt of your
choice) - 3/4 tsp

For the raw vegetables

Beets, shredded - 1 1/2 Cups

Cabbage, shredded - 1 1/2 Cups
Carrots, shredded - 1 1/2 Cups
Radish, shredded - 1/2 Cup
Avocado, sliced - 1
Fresh microgreens (such as radish, mustard, or
sunflower) - 50 grams

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Method:
1. Rinse the red rice under cold water and drain.
Bring 1 1/2 cups of water to a boil in a pot; then add
the rice and season with a pinch of salt. Cover the
pot, reduce the heat to low, and simmer for 30–40
minutes, until the rice is tender. Turn off the heat
and let the rice stand, covered, for 10 minutes. Fluff
with a fork before serving.
2.Slice the tofu or paneer into pieces approximately 2
inches in length and 3/4 inch in thickness.
3.Pat the tofu or paneer dry with a paper towel to
remove excess moisture, then season lightly with
salt.
4.For the groundnut sauce, combine all specified
ingredients in a blender and blend until smooth.
Reserve one half for serving and use the other half
to evenly coat the tofu or paneer pieces. Make sure
to generously spread the sauce over the top of
each piece to fully cover them.
5.Place a large skillet or pan over medium heat. Once
the skillet is hot, add a tablespoon or two of olive
oil to coat the bottom.
6.Add the tofu or paneer pieces to the pan in a single
layer, ensuring they are not overcrowded. You may
need to cook the tofu or paneer in batches
depending on the size of your pan. Cook for about
5–7 minutes on each side until they are golden
brown. Remove the tofu or paneer and set aside.

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 7.1.Peel the pumpkin and cut it into 3/4-inch cubes.
8.
2.Add a little more oil in the same pan if needed, and
add the pumpkin cubes. Lightly season with salt.
Cook the pumpkin, stirring occasionally to prevent
burning, for about 10–15 minutes or until they are
fork-tender and have a slight caramelization on the
outside. Set aside.
9.
3.In the same pan, sauté the green beans for about
5–7 minutes, until they are crisp-tender.
10.
4.Wash, peel, and shred the beets, cabbage, carrots,
and radish. Set each of them aside separately.
11.
5.Assemble the bowls by starting with a base of red
rice. Then add the tofu or paneer and pumpkin,
followed by the green beans and the other
vegetables.
12.
6.Drizzle with the remaining groundnut sauce, or
serve it on the side.

15
 Mushroom Masala Dosa

Spice up your dosa routine with this flavorful and

healthy Mushroom Masala Dosa.

Ingredients
Mushrooms - 2 Cups
Grated coconut - 3 tsp
Tomato - 1
Oil - 2 tsp
Ginger paste - 1 tsp
Curry leaves - 2 small bunches
Mustard seeds - 1/2 tsp
Chili powder - 1 tsp

16
 Coriander powder - 1 tsp
Cumin powder - 1/2 tsp
Turmeric powder - 1/2 tsp
Garam masala (optional) - 1 tsp
Coriander leaves - 2 small bunches
Salt - to taste
Dosa batter - as needed

Method:

1.Cut the mushrooms into small pieces. Grind the grated

coconut into a fine paste. Chop the tomato into small
pieces.
2.Heat oil in a pan and add the mustard seeds and curry
leaves. When the seeds splutter, add ginger paste to it
and fry.
3.When the ginger is fried, add the tomato and also fry
it. Add chili powder, coriander powder, cumin powder,
turmeric powder, and salt to the mixture, and
continue to fry. The tomato should be fried well. If
needed, add a little water.

17
4. Add the mushrooms and fry. Then add the garam
masala and ground coconut paste and cook it by
placing a lid over the pan, stirring occasionally. Let it
boil for 10 minutes.
5. Add the chopped coriander leaves to this mixture and
remove it from the stove. The mushroom masala with
a wonderful aroma is ready.
6. Heat a frying pan (tava), take a ladle full of dosa
batter, pour it in the middle of the pan, and gently
spread the batter from the center outwards in circles.
The dosa should be of medium thickness. Sprinkle
enough oil on it to avoid burning.
7. When the dosa has turned golden brown, take a
spoon of the mushroom masala and spread it evenly in
the middle of the dosa.
8. Now carefully fold the dosa. Flip it to the other side
and remove from heat once crispy.

Wheat Pizza Paratha with Coriander

Chutney
Enjoy a fun twist on a traditional flatbread with this
Wheat Pizza Paratha. Stuffed with cheese and veggies,
it's perfect with the fresh and tangy coriander chutney.

Ingredients
For the wheat pizza paratha

Wheat flour - 2 Cups

Paneer (Indian fresh cheese) - 1/2 Cup

18
 Cheese – grated - 1/2 Cup
Capsicum (bell pepper) – sliced - 1 small
Tomatoes - 2 small
Oil - 1 tsp
Water - as needed
Salt - to taste

For the tomato sauce

Tomatoes - 6 to 7
Chili powder - 1/2 tsp
Pepper powder - 1/2 tsp
Cumin powder - 1/2 tsp
Oil - as needed
Salt - to taste
Sugar - to taste

For the coriander chutney

Coriander leaves - 1 handful
Urad dal (split, husked black gram) - 2 tbsp
Tamarind pulp - 1 amla-sized piece
Grated coconut - 2 tbsp
Ginger - 1 small piece
Red chilies (to taste) - 1 to 5
Oil - 2 tsp
Salt - to taste

29
 For the seasoning

Oil - 1 tsp
Mustard - 1 tsp
Red chili - 1

Method:
For the tomato sauce

1.Heat oil in a skillet.

2.Add the tomatoes along with salt, chili powder,
pepper powder, and cumin powder, and fry till they
turn mushy.
3.Allow it to cool. Once it has cooled, put everything
into a mixer.
4.Add a little sugar and grind until smooth. When the
tomato sauce is ready, transfer it into a bowl.

For the wheat pizza paratha

1.Mix wheat flour, salt, and oil into a bowl, and whisk
together. Gradually add a little water to form a firm
dough.
2.Cover the dough with a clean cloth for about 20
minutes.
3.Take some dough and flatten it to make a round or
square shaped chapati (flat bread). Make another
chapati of the same size and set aside.
4.Spread 1 tbsp. of tomato sauce over the first chapati.
Leave about ½ inch around the edges as is.

20
5. Sprinkle the grated cheese, finely chopped tomatoes,
capsicum sliced lengthwise, and grated paneer on top.
6. Now place the second chapati on top of this mixture
and lightly press the edges together with a spoon to
seal them.
7. Heat a frying pan (tava). Once it’s hot, place the
paratha in the pan and cook both sides until golden
brown spots appear.

For the coriander chutney

1. Heat oil in a pan and add the urad dal. Fry until it gains
a golden color.
2. Add chilies, coriander leaves, ginger, tamarind, and fry
for 2 to 3 minutes.
3. Now add the grated coconut, give it a toss, and then
switch off the stove immediately.
4. Allow it to cool.
5. Add salt and grind to a coarse paste in a mixer.
6. Transfer it into a serving bowl.
7. For the seasoning, toast mustard seeds and red chili
lightly in a little oil.

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 Snacks Recipes

Misal Pav
A classic from Maharashtra, this dish brings together
sprouted lentils, spice, and a satisfying crunch. Served with
soft pav, it’s both nourishing and full of flavor.

Ingredients
For the Usal (curry)

Moth (matki) bean sprouts (or mung bean

sprouts) - 1/2 Cup
Medium potatoes (cubed) - 2
Chopped cabbage - 1/2 Cup
Ginger paste - 1 tsp
Seedless tamarind (soaked in ½ Cup water) - 1.5
tsp
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 Turmeric powder - 1/2 tsp
Red chili powder - 1/2 tsp
Coriander powder - 1 tsp
Cumin powder - 1 tsp
Mustard seeds - 1 tsp
Cumin seeds - 1 tsp
Curry leaves - 10 - 12
Oil - 3 tbsp
Salt - to taste

For the Toppings and Sides

Pav (soft bread rolls) - 8 - 10
Cabbage (finely chopped) - 1 Cup
Tomatoes (chopped) - 1 Cup
Savory snack mixture (like farsan or sev) - 2 Cups
Lime (quartered) - 1
Coriander leaves (chopped) - 1/2 Cup
Curd/yogurt (beaten; optional) - 1/2 Cup

For the Goda Masala Recipe

Coriander seeds - 1 tbsp
Sesame seeds - 3 tbsp
Cumin seeds - 1 tbsp
Poppy seeds - 1/2 tbsp
Cinnamon - 1 Inch
Black cardamom (only seeds) - 1
Green cardamom - 2
Small Indian bay leaves - 2
Star anise (without seeds) - 1

23
 Desiccated coconut - 3 tbsp
Black stone flower - 1 tbsp
Black pepper - 1/2 tsp
Cloves - 5
Dry red chilies (optional) - 2-3
Oil - 2 tsp

Roast all the ingredients with the oil, let them

cool, and then grind them to a powder.

Method
Preparation of Usal (curry)

1.Rinse the sprouts and pressure cook them with

cubed potatoes, turmeric powder, and salt.
2.Heat oil in a pan. Add the mustard seeds, then the
cumin and sauté for a minute.
3.Add the chopped cabbage and sauté until
translucent, add the curry leaves and ginger paste.
Stir. Add the coriander powder, cumin powder, red
chili powder, and goda masala. Stir and then add
the drained tamarind pulp. Sauté until the raw
aroma of the tamarind goes away.
4.Add the cooked and drained sprouts and potatoes.
Add 1 cup of water. Season with salt and simmer
the usal for 8 to 10 minutes on a low flame, stirring
occasionally.

24
To Serve the Misal Pav
1. Ladle the steaming hot usal in 4 to 5 bowls.
2.Sprinkle the chopped cabbage, then the tomatoes
over the usal and garnish with the coriander leaves.
3. Drizzle some lime juice on top and then top it with
the savory snack mixture.
4. Serve the pav bread rolls and optional curd on the
side.

Mung Dal Chaat

The mung bean is one of the healthiest members of

the legume family. Here’s a snappy chaat recipe with
this healthy bean.

25
Ingredients
Mung dal (split green gram) - 1/2 Cup
Carrot (grated) - 1/2 Cup
Pomegranate seeds - 1/2 Cup
Cabbage – very thinly sliced - 1/4 Cup
Green raw mango – chopped into small pieces -
1/4 Cup
Fresh coriander leaves/dhania – finely chopped -
2 tbsp
Fresh mint leaves/pudina – finely chopped - 2
tbsp
Black Peppercorns (coarsely crushed) - 2 tsp
Chaat masala - 1 tsp
Lemon juice - 2 tsp
Jaggery powder - 1 tsp
Salt - to taste
Method
1.Clean, rinse, and soak the mung dal in water for 30
minutes. Drain well.
2.Put 3 cups of water, the mung dal, and some salt in
a broad pan and cook it on medium flame until it is
half done. Stir occasionally to make sure the grains
of the dal don’t stick together.
3.Strain the dal using a strainer. Allow to cool for 10
minutes.
4.Then combine all the ingredients, including the
mung dal, in a large bowl, and toss them well.
5.Serve immediately.
26
Channa Palak Bhel

Bhel has always been a go-to for quick, tangy cravings

—but here’s a version that brings both taste and
nourishment to your bowl. With protein-rich black
chickpeas, tender baby spinach, crunchy veggies, and
a sweet-spicy chutney, this Chana Palak Bhel is a
wholesome twist on a street food classic.

Ingredients

Black chickpeas (Bengal gram/kala channa) –

soaked in water for 4 hours - 1 Cup
Tender baby spinach (palak) – leaves cut in half;
length not more than 2 inches - 1 Cup
Raw mango – finely chopped - 1/4 Cup
Dates – chopped - 4
Fresh coriander – coarsely chopped - 1/2 Cup
Mint leaves – chopped - 1/4 Cup

27
 Carrot – cut into matchstick pieces - 1/4 Cup
Finely chopped cabbage - 1/4 Cup
Sev or omapodi (Crunchy, spiced chickpea flour
noodles) - 1/2 Cup
Tamarind paste - 2 tsp
Ginger paste - 1/4 tsp
Jaggery (unrefined sugar) - 6 heaped tsp
Cumin (jeera) powder - 1/2 tsp
Mustard oil - 1/2 tsp
Black pepper powder - 1/4 tsp
Lime juice - 1/2 tsp
Salt - to taste

Method

1.Pressure cook the black chickpeas with 1/2

teaspoon of salt; drain and cool.
2.Mix the tamarind paste, ginger paste, jaggery and
cumin powder to make the sweet chutney.
3.Mix the cabbage, mustard oil, pepper powder, salt
and lime juice and let it sit for 5 minutes.
4.Mix all other ingredients (except the sev); add the
cabbage mix and the sweet chutney.
5.Garnish with sev and serve.

28
 Dinner Recipes

Drumstick Soup Recipe

“Drumsticks” as a vegetable are the immature seed

pods of Moringa oleifera, a fast-growing, medium-
sized, drought-resistant tree that is native to the
Himalayan foothills and is today widely cultivated in
tropical and sub-tropical areas from Asia to Africa
and Latin America. Drumsticks are high in vitamin C,
and are a good source of dietary fiber, potassium,
magnesium, and manganese. Now, let’s get to the
drumstick soup recipe.

Ingredients
Drumsticks - 2
Drumstick blossoms (optional) - 1 Handful

29
 Drumstick leaves - 1 Handful
Tomato, small - 1
Butter - 1 tsp
Cumin seeds - 1/2 tsp
Dal stock (preferably split mung dal, boiled with
water until soft) - 1 Cup
Salt - to taste
Black pepper - to taste

Method

1.Wash the drumsticks; trim and chop them into

finger-long pieces. Place in a pan with 2 cups
of water and boil until soft. Squeeze out the
pulp or scoop it out with a spoon. Keep the
pulp aside. Discard the woody parts. Put the
pulp in a mixer and blend until smooth.
2.Chop the tomato into small pieces.
3.Heat the butter in a pan and add the cumin
seeds. When they splutter, add the drumstick
blossoms, drumstick leaves, and tomato. Add
the dal stock and allow it to boil.
4.Cook until the mixture is homogeneous,
stirring continuously.
5.Add the drumstick pulp and mix well. Add salt
and freshly ground black pepper to taste.

30
Stuffed Paratha with Raw Papaya & Ginger

Though paratha has its origins in the northern part

of India, this popular flatbread treat is equally
enjoyed by the rest of the world. Today, we have a
recipe for a paratha stuffed with raw papaya and
ginger, which makes it all the more delectable.
Enjoy!

Ingredients
For the Paratha

Wheat flour - 4 Cups

Luke warm water - as needed
Salt (optional) - 1/2 tsp
Ghee - as needed
All purpose flour – for rolling and dusting - as
needed

31
Raw Papaya & Ginger stuffing
Grated Raw Papaya - 1 Cup
Grated Ginger - 1/4 Cup
Coriander Leaves - 1/4 Cup
Amchur (dry mango powder) - 2 tbsp
Salt & white pepper powder - as required

Method
1.Mix all the ingredients for the raw papaya and
ginger stuffing.
2.Make 2-inch balls out of the stuffing and keep
aside.
3.Mix wheat flour and water to make dough. Do not
add salt or ghee.
4.Take a portion of the dough and roll into a circle of
4-inch diameter. Do not roll too much and too
thin.
5.Place the stuffing in the center of the circle and
fold the edges towards the center; cover and pinch
the edges so that there are no wrinkles.
6.Now, roll the stuffed dough gently again to form a
circle.
7.If the dough cracks anywhere, close it using water
or flour. Shape the paratha into a circle by
removing any excess stuffing from the edges.
8.Shake or rub off excess flour from the paratha and
place it on a tava/flat pan on medium heat.

32
 9. Flip to the other side once you see bubbles appear
on the surface. Allow it to cook for 10-15 seconds.
10. Increase the stove heat to high, gently pick the
paratha with tongs, remove the tawa from the
flame, flip the paratha over and place on the open
flame.
11. Flip paratha over and cook on the other side.
12. When the paratha is almost cooked, remove from
the stove and apply ghee evenly on both sides.
13. Place the paratha in a muslin cloth and keep it
covered in a container before making the next
paratha.

33
 Delicious Triple – Roasted Vegetables Recipe

Roasted vegetables are really versatile — easy to

make, they can serve as a side dish by themselves or
as a great lunchtime wrap with pita bread/chapati.
Let’s take a look at three roasted vegetables recipe
options.

Ingredients
Zucchini - 1
Yellow summer squash (or if not available, another
zucchini (preferably yellow)) - 1
Big carrots - 2
Broccoli head - 1/2
Cabbage - 1/4
Red capsicum - 1
Yellow capsicum - 1
Green capsicum - 1

34
 Coriander powder - 2 pinches
Fresh chopped ginger - 2 tsp
Dried Italian herbs - 1 tsp
Olive oil - 1/2 Cup
Salt - 1/2 tsp
Black pepper powder - 1/4 tsp

Method
1.Wash the vegetables. Peel the carrots. Take the
zucchini, yellow squash, and carrots, first cut off
both ends, then cut them on the bias (diagonally)
into thumb-thick pieces. Keep each vegetable in a
separate bowl.
2.Deseed the capsicums. Cut them lengthwise into
2-cm-wide strips. Keep in a separate bowl.
3.Cut the cabbage into 3 cm x 3 cm squares. Keep in
a separate bowl.
4.Cut broccoli into florets. Keep in a separate bowl.
5.Blanch the cabbage in steam or boiling water.
When cooked but still firm, take the cabbage out
and cool it immediately in cold water to stop it
from cooking further; drain. Keep in a separate
bowl. Do the same for the broccoli.

35
 6. Mix the seasoning (salt, black pepper powder,
coriander powder, fresh chopped ginger) and olive
oil in a small bowl.
7. Mix the carrot pieces with seasoning/oil mixture in
a bowl. Do the same separately with all the other
vegetables. Let them marinate for a few minutes.
8. Option 1 – Sauté each vegetable separately in a flat
iron pan until light brown on both sides. Keep
aside.
9. Option 2 – Grill the vegetables on a hot grill until
light brown on both sides.
10.Option 3 – Roast the vegetables in the oven:
Preheat the oven at 250° C. Put each vegetable on
a separate baking tray. Cook the zucchini, yellow
squash, and capsicum for about 7–8 minutes; the
carrots for 10–15 min. Check and when cooked but
still firm, take them out; let them cool a little bit.
(The cabbage and broccoli are not cooked in the
oven.)
11. Mix all the vegetables, add the Italian herbs and
rectify the seasoning, salt and pepper to taste.
12. Arrange the vegetables on a plate and serve.

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 Foxtail Millet Stuffed Bell Peppers

Foxtail Millets are not only rich in nutrients such as

iron and calcium, they are also gluten-free, making
them a suitable option for people with gluten
sensitivity. The millet is high in dietary fiber, which can
help support healthy digestion and may also help
lower cholesterol levels leading to better cardiac
health. Try this delicious stuffed bell pepper recipe
using this remarkable millet.

Ingredients
Capsicum/Bell peppers - 6
Foxtail millet (Kangni/Navane/Thinai/Korralu) - 3
Cups cooked
Black chana - 1/2 Cup cooked

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 Tomatoes - 1/2 Cup chopped
Green Beans - 1/2 Cup chopped
Mozzarella/Feta/Pepper Jack cheese - 3/4 Cup
Olive oil - 3 tbsp
Lemon juice - 2 tbsp
Coriander leaves - 3 tbsp chopped
Cumin powder - 1 tsp
Black pepper powder - 2 tsp
Salt - 2 tsp

Method
1.Preheat oven to 176°C/350°F.
2.Cut the tops of the bell peppers; take out the
white stem part and the seeds.
3.In a large bowl add all the other ingredients
and toss lightly once or twice.
4.Scoop the above filling into each of the bell
peppers.
5.Sprinkle with cheese on top.
6.Place on a baking sheet and bake until the
peppers are tender, for about 25-30 minutes.
7.Serve hot.

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