Friday

Cauliflower Soup


Its that time of the year again. Time that sniffles and sneezes creep in on you. Made this soup yesterday and it helped warm our aching throats. For all of you trying to fight off the cold.... hope this helps!!!!!!

Please click here for nutritional information about cauliflower

Ingredients:
Makes 8 servings
Cauliflower: 1 medium sized (chopped, with stalks)
Onion: 1 chopped
Olive oil: 1 tbsp
Cloves: 3 (lavanga)
Cinnamon: 2 pieces (dalchini)
Red capsicum: 1, chopped
Green capsicum: 1 chopped
Garlic: 7 cloves
Pepper: as much as you can handle!
Turmeric: 1/8 tsp
Maida: 2 tbsp (all purpose flour)
Milk: 1 cup
Water: to adjust consistency

Method:
To a large pot, add the olive oil.
Add the cloves and cinnamon.
Add the onions and garlic.
Saute till golden.
Add the vegetables.
Saute till the cauliflower looks done.
Add salt and pepper.
Puree till smooth.
Transfer back into the pot and simmer on a medium flame.
Add the milk and add water till you reach the desired consistency.
Continue simmering for another 10 minutes.
Serve hot with croutons or crisply fried cauliflower.

Nutritional Information:
Calories: 81
Calories from fat: 23
Total Fat: 3 gm (4% of DV)
Saturated Fat: 1 gm (3% of DV)
Trans Fats: 0 mg
Cholesterol: 2 mg (1% of DV)
Sodium: 619 mg (26% of DV)
Carbohydrate: 13 gm (4% of DV)
Dietary Fiber: 3 gm (12% of DV)
Sugars: 5 gm
Proteins: 3 gm


Vitamin A: 12% of DV
Vitamin C: 111% of DV
Calcium: 7% of DV
Iron: 4% of DV

Percent daily values are based on 2000 calorie diet and may vary based on individual requirements.

Calorific Information:
Carbohydrates: 59% Fats: 28% Proteins: 13%

Vegetable Biryani

Sheetal, I have kept this pending for too long... so am posting the recipe and the nutrition info for you. Will add the pictures later!
This is my grandmother's recipe passed down to my mother and my aunts and finally to me!

Ingredients:
Makes 6 servings
Basmati Rice: 2 cups (long grained rice)
Cloves: 4 (lavanga)
Cinnamon: 4 (dalchini)
Cardamom: 4 pods (elaichi)
Pudina: 1 bunch, cleaned (Mint leaves)
Cilantro: 1 bunch, chopped
Onions: 1 large (sliced thinly)
Carrots: 2 (sliced thinly)
Peas: 1/2 cup
Beans: 15 (chopped into 1 inch pieces)
Cauliflower: optional
Yogurt: 2 tbsp (thick)
Coriander powder: 1 tsp (dhania powder)
Cashew: as per taste
Ginger garlic paste: 1 tsp
Cumin seeds: 1 tsp (zeera)
Green chilies: 4 (thai)
Extra virgin olive oil: 1 tbsp
Ghee: 1 tsp
Milk: 1 cup
Water: 3 cups

Method:
To a pressure cooker, add the oil and ghee (you can use only the oil also).
Add the cashew nuts, saute till golden. Add the cloves, cinnamon, cardamom and half a bay leaf (bay leaf is potional)
Add the mint and cilantro leaves. Saute till they wilt.
Add the onions and green chilies. Saute till onions turn golden brown.
Add all the vegetables. Saute for 5 minutes.
Add the ginger-garlic paste. Saute for 3 minutes.
Add the yogurt. Mix well. Add the dhania powder. Mix well.
Add the milk and the water. Add salt.
Add the washed basmati rice.
Close the cooker and cook on medium high for 10 minutes.
Turn heat to low, and cook for 20 minutes.
Serve hot with chole and raitha.

Nutritional Information:
Per serving or 1/6th of recipe or 168 gms:
Calories: 312
Calories from fat: 39
Total Fat: 5 gm (7% of DV)
Saturated Fat: 1 gm (6% of DV)
Trans Fat: 0 gm
Cholesterol: 4 mg (1% of DV)
Sodium: 816 mg (34% of DV)
Carbohydrates: 59 gm (20% of DV)
Dietary Fiber: 2 gm (10% of DV)
Sugars: 5 gm
Proteins: 8 gm

Vitamin A: 10% of DV
Vitamin C: 68% of DV
Calcium: 10% of DV
Iron: 9% of DV

Percent daily values are based on a 2000 calorie diet and may change based on individual requirements.

Calorific Information:
Carbohydrates: 77% Fats: 13% Proteins: 10%

The Colors of Health

The Colors of Health