Recipes For Healthy Life - By Nisha Gupta

बैंगन का भरता और फुल्का Baingan Bharta is prepared by roasting a whole brinjal until smoky, peeling it and cooking the soft pulp with onion, tomato, ginger, garlic and spices. Preparation time: 15 minutesCooking time: 40 minutesServings: 4 Buy Dinesh Flour Mills Products Used M.P. Wheat Sharbati Atta Yellow Mustard Oil Red Chilli Powder Garam Masala Ingredients For Baingan Bharta 1 large round brinjal 4 garlic cloves 2 tablespoons mustard oil 1 teaspoon jeera 1 large onion, chopped 1 teaspoon grated ginger 1 green chilli, chopped 2 tomatoes, chopped ¼ teaspoon haldi powder ½ teaspoon red chilli powder 1 teaspoon dhaniya powder ¼ teaspoon garam masala Salt to taste Fresh coriander For Phulka 2 cups Dinesh Flour Mills M.P. Wheat Sharbati Atta Approximately ¾ cup water Method Wash and dry the brinjal. Make a few small cuts and insert the garlic cloves. Lightly coat the brinjal with oil. Roast it over a low gas flame, turning regularly, until the skin is charred and the inside is soft. Place it in a covered bowl for 5 minutes. Peel away the burnt skin and mash the pulp. Heat mustard oil in a kadai. Add jeera, onion, ginger and green chilli. Cook until the onion becomes lightly golden. Add tomatoes, haldi, red chilli powder, dhaniya powder and salt. Cook until the tomatoes soften. Add the mashed brinjal and roasted garlic. Cook for 8 to 10 minutes. Add garam masala and coriander. Prepare thin phulkas using the atta and water. Serve the hot bharta with phulkas and sliced onion. Useful Tips Choose a large brinjal that feels light for its size. Check the brinjal carefully after roasting. The brinjal can also be roasted in an oven, although the flavour will differ. Keep the phulkas covered until serving.

पनीर भुर्जी और फुल्का Paneer Bhurji is a quick North Indian preparation made with crumbled paneer, onion, tomato, capsicum and spices. Serve it with freshly cooked phulkas for breakfast, lunch or dinner. Preparation time: 15 minutesCooking time: 20 minutesServings: 4 Buy Dinesh Flour Mills Products Used M.P. Wheat Sharbati Atta Kitchen King Masala A2 Gir Cow Bilona Ghee Jeera Ingredients For Paneer Bhurji 300 g paneer, crumbled 1 tablespoon ghee or oil ½ teaspoon jeera 1 medium onion, finely chopped 1 teaspoon ginger-garlic paste 1 green chilli, finely chopped ½ cup capsicum, chopped 2 medium tomatoes, chopped ¼ teaspoon haldi powder ½ teaspoon red chilli powder 1 teaspoon dhaniya powder 1 teaspoon Dinesh Flour Mills Kitchen King Masala Salt to taste Fresh coriander 1 teaspoon lemon juice, optional For Phulka 2 cups Dinesh Flour Mills M.P. Wheat Sharbati Atta Approximately ¾ cup water Method Crumble the paneer and keep it aside. Heat ghee or oil in a kadai. Add jeera and allow it to crackle. Add onion and cook until translucent. Add ginger-garlic paste and green chilli. Add capsicum and cook for 2 minutes. Add tomatoes, haldi, red chilli powder, dhaniya powder and salt. Cook until the tomato softens but the mixture is not completely dry. Add Kitchen King Masala. Add the crumbled paneer and mix gently. Cook for only 2 to 3 minutes. Add coriander and optional lemon juice. Knead the atta with water into a soft dough. Rest for 15 minutes. Roll and cook thin phulkas on a hot tawa. Serve the Paneer Bhurji immediately with phulkas. Useful Tips Crumble the paneer instead of grating it for a better texture. Do not cook paneer for too long. Capsicum should retain a slight bite. Keep the masala slightly moist before adding the paneer.

लौकी चना दाल और फुल्का Lauki Chana Dal is a familiar North Indian home-style dish prepared with bottle gourd, chana dal and everyday spices. Serve it with freshly prepared, thin phulkas for a simple lunch or dinner. Preparation time: 20 minutesSoaking time: 30 minutesCooking time: 30 minutesServings: 4Cuisine: North IndianCourse: Main courseCooking method: Pressure cooker and tawa Buy Dinesh Flour Mills Products Used Chana Dal M.P. Wheat Sharbati Atta A2 Gir Cow Bilona Ghee Jeera Dhaniya Powder Ingredients For Lauki Chana Dal ½ cup Dinesh Flour Mills Chana Dal 400 g lauki, peeled and cubed 1 tablespoon ghee or oil ½ teaspoon jeera One pinch of hing 1 small onion, finely chopped 1 teaspoon grated ginger 1 green chilli, chopped 1 medium tomato, chopped ¼ teaspoon haldi powder 1 teaspoon dhaniya powder ¼ teaspoon red chilli powder ½ teaspoon garam masala Salt to taste 1½ cups water Fresh coriander for garnishing For Phulka 2 cups Dinesh Flour Mills M.P. Wheat Sharbati Atta Approximately ¾ cup water Ghee for serving, optional Method Wash the chana dal and soak it for 30 minutes. Add the soaked dal, chopped lauki, haldi, salt and water to a pressure cooker. Pressure-cook for 3 to 4 whistles or until the dal and lauki are tender. Heat ghee or oil in a kadai. Add jeera and hing. Add onion, ginger and green chilli. Cook until the onion becomes lightly golden. Add tomato, dhaniya powder and red chilli powder. Cook until the tomato softens. Add the cooked lauki and chana dal. Simmer for 5 to 7 minutes and adjust the consistency with hot water if required. Add garam masala and fresh coriander. Knead the atta with water into a soft dough and rest it for 15 minutes. Roll thin rotis and cook them on a hot tawa. Finish each roti directly over the flame to make a soft phulka. Serve the Lauki Chana Dal with hot phulkas. Useful Tips Cut the lauki into equal pieces so it cooks evenly. Do not over-mash the dal. A little texture works better in this recipe. Adjust the amount of water depending on the preferred consistency. Keep cooked phulkas covered in a cloth-lined container.

 दाल फुल्का Dal Phulka is one of the most familiar everyday meals prepared in North Indian homes. This recipe pairs smooth Arhar Dal with a simple garlic-cumin tadka and thin, soft wheat phulkas served straight from the tawa. Prepare it using Dinesh Flour Mills Arhar Dal Choti Dana and Dinesh Flour Mills MP Sharbati Atta. Recipe Information Preparation time: 15 minutes Dough resting time: 20 minutes Cooking time: 35 minutes Total time: Approximately 55 minutes Servings: 4 Cuisine: North Indian Course: Lunch or dinner Diet: Vegetarian Yield: 8 thin phulkas Dinesh Flour Mills Products Used 1 cup or approximately 200 g Arhar Dal Choti Dana 2 cups or approximately 250 g MP Sharbati Atta Ingredients for Arhar Dal 1 cup Dinesh Flour Mills Arhar Dal Choti Dana 3 cups water 1 medium tomato, chopped 1 green chilli, slit ½ tsp turmeric powder Salt to taste Hot water as required 2 tbsp fresh coriander, chopped Ingredients for the Dal Tadka 1½ tbsp ghee or cooking oil 1 tsp cumin seeds One pinch asafoetida 4 garlic cloves, thinly sliced 1 or 2 dried red chillies ¼ tsp Kashmiri red chilli powder Ingredients for Thin Phulkas 2 cups Dinesh Flour Mills MP Sharbati Atta Approximately ¾ cup water ¼ tsp salt, optional Dry atta for rolling A little ghee for serving, optional How to Cook Arhar Dal Rinse the Arhar Dal two or three times until the water is mostly clear. Soak it for 20 minutes if time allows. Drain before cooking. Add the dal to a pressure cooker with three cups of water, chopped tomato, green chilli and turmeric powder. Pressure-cook over medium heat for approximately three to four whistles, or until the dal is completely soft. Allow the pressure to release naturally. Open the cooker and whisk the dal gently until it reaches a smooth consistency. Add salt and a little hot water if the dal is too thick. Simmer over low heat for five minutes. Prepare the Garlic-Cumin Tadka Heat ghee or oil in a small tadka pan. Add cumin seeds and allow them to crackle. Add asafoetida, sliced garlic and dried red chillies. Cook over low heat until the garlic becomes lightly golden. Do not let it burn. Switch off the heat and add Kashmiri red chilli powder. Immediately pour the hot tadka over the cooked dal. Add chopped coriander and cover the pan for two minutes so the tadka aroma settles into the dal. How to Make Thin and Soft Phulkas Place MP Sharbati Atta and optional salt in a wide mixing bowl. Add water gradually while bringing the flour together. Knead for eight to ten minutes until the dough becomes smooth, soft and pliable. The dough should feel soft but should not stick heavily to your fingers. Cover with a damp cloth and rest for 20 minutes. Knead briefly again and divide the dough into eight equal portions. Roll each portion into a smooth ball. Lightly dust it with dry atta. Roll it evenly into a thin circle approximately 14 to 15 cm wide. Keep the centre and edges equally thin. Heat a tawa over medium-high heat. Place one rolled phulka on the hot surface. When small bubbles appear, turn it over. Cook the second side until light brown spots begin forming. Turn again and gently press around the edges with a clean cloth or spatula. The phulka should inflate naturally. If using a gas flame, transfer the partly cooked phulka directly over a low flame for a few seconds until it puffs. Use tongs and supervise it continuously. Remove immediately and keep covered in a clean kitchen cloth. Apply a little ghee only if desired. Serving Suggestion Serve the hot Arhar Dal with freshly prepared phulkas. Add a seasonal dry sabzi, onion rings, lemon, green chilli and pickle for a traditional everyday North Indian plate. Important Cooking Tips Cook the dal until completely soft before whisking. Add hot water, not cold water, when adjusting the consistency. Keep the tadka flame low after adding garlic because thin slices brown quickly. Resting the dough makes it easier to roll. Do not make the dough stiff. A medium-soft dough gives more flexible phulkas. Roll each phulka evenly. A thick centre or thick edges can prevent proper puffing. The tawa should be properly hot before the first phulka is placed. Do not overcook the phulkas because they can become dry. Keep cooked phulkas covered until serving. Storage and Reheating Refrigerate cooled dal in an airtight container. Add a little water while reheating because dal thickens after resting. Phulkas are best served fresh, but leftovers can be wrapped in a clean cloth and stored in a covered container for a short period. Purchase the Ingredients Order Dinesh Flour Mills Arhar Dal Choti Dana for the dal and Dinesh Flour Mills MP Sharbati Atta for thin, freshly cooked phulkas.