While getting ready to have a blast during the festive season, it is important to eat light in between for a day or two. Try these oil-less tasty recipes and stay healthy:
Vegetable stew
1 cup grated green papaya
2 medium sized raw green bananas peeled and cut into circles
1 carrot finely chopped
4-5 beans – finely chopped
2 green chillies – finely chopped
2 tbsps of spinach puree or finely chopped spinach
3 pods garlic – finely chopped
3 tbsps of wheat flour mixed in 2 cups of water to obtain a smooth paste
Salt and pepper to taste
2 tomatoes – finely chopped
4 cups of vegetable stock or you can use vegetables cubes mixed in lukewarm water
Add salt to the grated papaya and keep aside for 10 minutes. Squeeze out all the water and keep aside. Heat a pressure cooker and add the chopped tomatoes and garlic and chillies. Stir fry for one minute and mix in all the veggies including the papaya. Continue to fry on medium heat for a further 3 minutes. Lower the heat and mix the wheat flour and water mixture. Stir gently. Also mix in the vegetable stock and mix well, adding salt and pepper to taste. Pressure cook for two whistles and serve the stew piping hot. You can add 2 cups extra water if you want the stew to be of thinner consistency.
Variation you can also add few boneless pieces of chicken.
Whole green mung
2 cups of whole green mung
2 tsps of garlic paste
1 tsp of ginger paste
1 tbsp of green chilly paste
3 tbsps of tomato puree
Salt
1 tsp of turmeric powder – haldi
1 tbps of roasted cumin powder – jeeera
1 tbsps of coriander powder – dhania
1 tsps of anar dana powder – optional
Chopped onions, tomatoes for garnishing
Soak the mung overnight. Drain out the water, wash and place in a pressure cooker. Add the remaining ingredients and 3 cups of water. Close the pressure cooker and cook till 2-3 whistles. Allow to cool. Check for the consistency as per your requirement. If you want it dry then cook further without the lid and allow the gravy to dry up. Serve garnished with chopped onions and tomatoes. You can add a bit of lime juice and chopped green chillies if you like, before serving.
