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How to start a bachelor’s kitchen

by Hearty Food Talks
written by Hearty Food Talks

How to start a bachelor’s kitchen

Starting a bachelor’s kitchen doesn’t have to be expensive or complicated — the key is setting up a simple, functional space that lets you cook basic meals without frustration.

Here’s a breakdown to help get started

1. Essential Tools & Utensils

These are your “bare minimum” cooking tools:
Cooking Essentials
  • Frying pan (non-stick or cast iron)
  • Saucepan or pot (for boiling pasta, rice, etc.)
  • Knife (good quality, multipurpose)
  • Cutting board (plastic or wood)
  • Spatula, wooden spoon, and tongs
  • Colander (for draining pasta, washing vegetables)
  • Mixing bowl (great for prep, marinating, salads)
    • Eating Essentials
  • 2–4 plates, bowls, glasses, and mugs
  • 2–4 sets of forks, knives, spoons
  • Water filter or jug (optional)

2.Appliances (Small & Smart)

Start with these unless your kitchen already includes them:
  • Electric kettle (boils water fast — tea, noodles, coffee)
  • Microwave (for reheating, quick meals)
  • Toaster or toaster oven
  • Rice cooker (optional but great for lazy cooking)
  • Blender (if you’re into smoothies or sauces)
  • Fridge (basic one with freezer space is enough)

3.Basic Pantry Staples

These help you make dozens of simple meals.
  • Dry Goods:
    Rice, pasta, lentils
  • Oats or cereal
  • Flour, sugar, salt
  • Canned beans
  • Cooking oil (eg. olive)
  • Spices: salt, pepper, chili powder, turmeric, garlic powder, mixed herbs
  • Instant noodles / soup
    Tea / Coffee
  • Condiments:
    Soy sauce, ketchup, mustard
    Hot sauce
  • Peanut butter / jam/li>

4.Fridge/Freezer Essentials

  • Stock according to your diet: Eggs,Milk or plant milk,Butter,Cheese.
  • Fresh vegetables (onions, garlic, tomatoes, bell peppers, etc.)
  • tofu
  • Frozen veggies / meals (for emergencies)

5.Cleaning Supplies

  • Don’t skip this part!
  • Dish soap
  • Sponge or scrubber
  • Trash bags
  • Towels / napkins
  • Basic surface cleaner

6. Simple Meal Ideas to Start With

  • Omelets / scrambled eggs
  • Grilled sandwiches
  • Pasta with sauce and veggies
  • Stir fry with rice
  • Instant noodles with added
  • egg and veggies
  • Smoothies

Bonus Tips

  • Start small — you can always add more tools or spices later.
  • Keep a list of go-to meals that you enjoy and can cook fast.
  • Buy multi-use tools: e.g., a pot that can be used for pasta, rice, and soups.
Learn one new recipe a week — YouTube and Instagram are full of quick recipes for beginners.

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Nutrition facts: 200 calories 20 grams fat
Rating: 5.0/5
( 1 voted )
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Breakfast RecipesKeeper RecipesPre-Mixes

PEANUT POHA PRE-MIX

by Hearty Food Talks
written by Hearty Food Talks

PEANUT POHA PRE-MIX

Peanuts go by a variety of names, such as groundnuts, earthnuts, and goobers. Though the name peanut sounds like a nut but they are unrelated to tree nuts. Peanuts belong to the legume family and they’re related to beans, lentils, and soy.

Most often consumed roasted or as peanut butter. Other common peanut products are peanut oil, flour, and protein. These products are used in a variety of food recipes.

Again an exceptionally good source of plant protein. They are quite low in carbohydrates but high in fat. They are an excellent source of many vitamins and minerals (biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus, and magnesium). Peanuts also contain antioxidants. 

Peanuts are very filling, therefore make an effective component of a weight loss diet. As a source of many heart-healthy nutrients, peanuts may help prevent heart disease. They may even cut our risk of gallstones.

Ingredients

  • 2 cups Poha (flattened/beaten-rice)
  • 1 to 2 tsps. Ghee
  • Pinch of Asafetida (Hing)
  • 1 tsp. Mustard Seeds
  • 1 tsp. Cumin Seeds
  • 1/2 tsp. Fennel Seeds
  • 5 to 6 Curry leaves
  • 1/2 tsp. Red Chili Powder
  • 1/4 tsp. Turmeric Powder 
  • 1/2 tsp. Black Pepper Powder 
  • 1 tsp. Salt
  • 1/2 medium size Onion (finely chopped)
  • 2 medium size Green Chilies (finely chopped)
  • 1-inch piece of Ginger (finely chopped)
  • 1/2 Lemon Juice (or Citric acid/Tatri)
  • 1 tbsp. Raisins
  • 3/4 cup Peanuts 🥜 
  • 1 tbsp. Fresh Coriander (finely chopped)

Directions

Finely chopped herbs and other ingredients.

Gently sieved Poha.

ghee

Seasoning getting ready in ghee.

Add lemon juice, coriander, & salt.

Add lemon juice, coriander, & salt.

Keep stirring on medium heat, until dry/crisp.

Keep stirring on medium heat, until dry/crisp.

Add Poha to the seasoning.

PEANUT POHA PRE-MIX

Combine well on a very low-heat for another 3 to 5 mins. Turn off the heat.

PEANUT POHA PRE-MIX

Transfer the pre-mix to a plate/bowl to cool down.

PEANUT POHA PRE-MIX

Store it in an airtight container.

PEANUT POHA PRE-MIX

Poha Pre-mix can be kept in the refrigerator for about a month.

Note: Poha Pre-mix is an instant breakfast option for bachelors, while traveling, or for a busy day. 

PEANUT POHA PRE-MIX

Take a portion (1 cup) of Poha Pre-mix and place it in an airtight container.

PEANUT POHA PRE-MIX

Take half cup of boiling water and pour it on top of the pre-mix. Fastened the lid of the container.

PEANUT POHA PRE-MIX

Let it rest for 3 to 5 mins.

PEANUT POHA PRE-MIX

All the water gets soaked by the Poha mixture. It’s ready to serve.

PEANUT POHA PRE-MIX

Topped with some crispy Bhujia, our Instant Peanut Poha is ready to serve…😊

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PEANUT POHA PRE-MIX

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Prep Time:
Nutrition facts: 200 calories 20 grams fat
Rating: 5.0/5
( 1 voted )

Ingredients

  • 2 cups Poha (flattened/beaten-rice)
  • 1 to 2 tsps. Ghee
  • Pinch of Asafetida (Hing)
  • 1 tsp. Mustard Seeds
  • 1 tsp. Cumin Seeds
  • 1/2 tsp. Fennel Seeds
  • 5 to 6 Curry leaves
  • 1/2 tsp. Red Chili Powder
  • 1/4 tsp. Turmeric Powder 
  • 1/2 tsp. Black Pepper Powder 
  • 1 tsp. Salt
  • 1/2 medium size Onion (finely chopped)
  • 2 medium size Green Chilies (finely chopped)
  • 1-inch piece of Ginger (finely chopped)
  • 1/2 Lemon Juice (or Citric acid/Tatri)
  • 1 tbsp. Raisins
  • 3/4 cup Peanuts 🥜 
  • 1 tbsp. Fresh Coriander (finely chopped)

Instructions

Finely chopped herbs and other ingredients.

Gently sieved Poha.

Seasoning getting ready in ghee.

Add lemon juice, coriander, & salt.

Keep stirring on medium heat, until dry/crisp.

Add Poha to the seasoning.

Combine well on a very low-heat for another 3 to 5 mins. Turn off the heat.

Transfer the pre-mix to a plate/bowl to cool down.

Store it in an airtight container.

Poha Pre-mix can be kept in the refrigerator for about a month.

Note: Poha Pre-mix is an instant breakfast option for bachelors, while traveling, or for a busy day.

Take a portion (1 cup) of Poha Pre-mix and place it in an airtight container.

Take half cup of boiling water and pour it on top of the pre-mix. Fastened the lid of the container.

Let it rest for 3 to 5 mins.

All the water gets soaked by the Poha mixture. It’s ready to serve.

Topped with some crispy Bhujia, our Instant Peanut Poha is ready to serve…😊

Notes

Note: Poha Pre-mix is an instant breakfast option for bachelors, while traveling, or for a busy day. 

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FLAVORFUL GREEN-PEAS AND TOFU CURRY
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FLAVORFUL GREEN-PEAS AND TOFU CURRY

by Hearty Food Talks
written by Hearty Food Talks

FLAVORFUL GREEN-PEAS AND TOFU CURRY

Green peas, or “garden peas,” are the small, spherical seeds that come from pods produced by the Pisum sativum plant. They have been part of the human diet for hundreds of years and are consumed all over the world. Strictly speaking, green peas are not vegetables. Green peas are quite filling, low in calories, and high in fiber. Thus help in weight loss. Contain several minerals and vitamins. Enriched with proteins and antioxidant, these are heart healthy, control blood sugar levels, and prevent from cancers. 

Tofu contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. Tofu is also a good source of ‘complete’ protein – meaning that it has a well balanced amino acid profile – in addition to fiber, potassium, magnesium, iron, copper and manganese.

Here, I am creating a very simple but delicious vegan recipe using above two protein packed, super nutritious ingredients

Ingredients

  • 1 n 1/2 cup Tofu
  • 1/2 to 3/4 cup Green Peas
  • 1 medium Red Onion (finely chopped)
  • 2 medium to large Tomatoes (finely chopped)
  • A handful of Cashews (soaked in water)
  • 2 medium Green Chilies
  • 1/2 inch piece of Ginger
  •  2 to 3 Garlic Cloves
  • Fresh Coriander (finely chopped)
  • A good pinch of Asafetida (hing)
  • 4 Black Pepper Corns
  • 4 Cloves
  • 2 Bay leaves
  • 1 inch piece of Cinnamon Stick
  • 1 tsp. Cumin Seeds
  • 2 tsp. Coriander Powder
  • 1/4 tsp. Garam Masala 
  • 1/4 tsp. Turmeric Powder
  • 1/2 tsp. Red Pepper Powder 
  • 1/2 tsp. Kasturi Methi (Dried Fenugreek Leaves)
  • Salt as per our preference 
  • 1 to 2 tsps. Olive Oil (optional, for the seasoning)
FLAVORFUL GREEN-PEAS AND TOFU CURRY

Place the ingredients in one tray.

FLAVORFUL GREEN-PEAS AND TOFU CURRY

Cut the tofu into square pieces.

FLAVORFUL GREEN-PEAS AND TOFU CURRY

Chopped veggies and the tofu pieces into warm water.

FLAVORFUL GREEN-PEAS AND TOFU CURRY

Whole spices to be dry roasted before adding onions and cashew paste.

FLAVORFUL GREEN-PEAS AND TOFU CURRY

In a heavy bottom pan, on a medium-high heat dry roast the spices and then add finely chopped onions to it. Keep stirring for 2 to 3 minutes until transparent.

Adjust the heat to medium. Add cashew, ginger, garlic, and green chili paste.

Keep stirring until thickens and cashew oil starts showing up on the surface. Add dry spice powders and cook them well on a low heat.

FLAVORFUL GREEN-PEAS AND TOFU CURRY

Add green peas to it. Adjust the heat to low. Cover the pan. Let the green peas cook for 5 minutes.

Half done green peas.

Half done green peas.

FLAVORFUL GREEN-PEAS AND TOFU CURRY

Add either purée or finely chopped tomato. Cover the pan and now let the gravy cook for another 5 minutes on a low-medium heat.

FLAVORFUL GREEN-PEAS AND TOFU CURRY

Cook until tomatoes and green peas are all done. Add fresh coriander.

Stir well to get a smooth gravy.

Stir well to get a smooth gravy.

Add Tofu to the gravy. Cover the pan and let it cook for 8 to 10 minutes on a low-medium heat.

FLAVORFUL GREEN-PEAS AND TOFU CURRY

Add slightly dry roasted fenugreek leaves to it. Our flavorful green-peas and tofu curry is ready to serve.

No Oil! Spicy Green-Peas And Tofu Curry!!

Notes: Served with fresh homemade multigrain phulka and simple onion, tomato, radish, cucumber, tomato, green chili. vinegar salad. 

We can always substitute Tofu with Soy Chunks, Paneer, Potatoes, or lotus roots.

 

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CRISPY FOXNUT AND PINE NUT CHAAT
Health Notes

CRISPY FOXNUT AND PINE NUT CHAAT

by Hearty Food Talks
written by Hearty Food Talks

CRISPY FOXNUT AND PINE NUT CHAAT

Foxnut is also referred as Makhana or puffed lotus seeds. It is a good source of protein, fiber, and micronutrients (calcium, magnesium, iron, and phosphorus). Supports weight loss, blood sugar management, and heart health.

Also rich in antioxidants and anti-aging properties. 

Makhana is quite versatile and easy to enjoy in many different recipes. Sometimes roasted and enjoyed as a savory snack or added to curries, or desserts. 

Here, I have shared an interesting, quick, and nutritious Chaat recipe using Foxnut as the main ingredient.

Ingredients

  • 1 to 2 cups Dry Roasted Foxnuts Or Makhana 
  • 1 to 2 Persian Cucumber(s) (finely chopped)
  • 1 medium Red Onion (finely chopped)
  • 1 medium Tomato (finely chopped)
  • 1 medium Green Chili (finely chopped)
  • 1 to 2 tbsps Fresh Coriander (finely chopped)
  • 1 medium Lime or Lemon Juice
  • 1/4 tsp. Red Chili Powder
  • 1/4 tsp. Roasted Cumin Powder
  • 1/4 tsp. Black Pepper Powder 
  • Salt
CRISPY FOXNUT AND PINE NUT CHAAT

Finely chopped veggies ready to create an interesting Foxnut Chaat.

Add onions, cucumber, and tomato to it.

Dry roasted Foxnuts (microwaved for about 5 minutes)

Add onions, cucumber, and tomato to it.

In a mixing bowl take a handful of crispy Foxnuts.

Add onions, cucumber, and tomato to it.

Add onions, cucumber, and tomato to it.

Add the spices as per your preference.

Add pinenuts.

Add onions, cucumber, and tomato to it.

Add fresh coriander chutney.

Add onions, cucumber, and tomato to it.

Combine well and serve immediately. Lemon juice as per our preference.

Notes: As foxnuts are so very favorite to me, I always try to create new recipes with it. This one is kind of a salad with chutney. We can use any sweet, savory, or sweet and sour chutney with it. Make sure to assemble it only right before serving. May add pomegranate arils for a festive touch.

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FRESH FENUGREEK AND SOY CHUNKS
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FRESH FENUGREEK AND SOY CHUNKS

by Hearty Food Talks
written by Hearty Food Talks

FRESH FENUGREEK AND SOY CHUNKS

Fenugreek is an annual plant with leaves consisting of three small obovate to oblong leaflets. It is cultivated worldwide and its seeds, plus leaves are pretty common ingredients in dishes from the Indian subcontinent.

Fenugreek has many health benefit. Such as lowering blood sugar levels, increasing milk production in breastfeeding mothers, reducing cholesterol levels, lowering inflammation, and to help with appetite control

Ingredients

  • 2 bunches of Fresh Fenugreek 
  • 1 cup Dried Soy Chunks 
  • 1 to 2 tsps. Olive Oil
  • 1 pinch Asafetida (hing)
  • 1/2  tsp. Turmeric Powder 
  • 2/3 to 1 tsp. Red Chili Powder
  • 1/2 tsp. Sal
FRESH FENUGREEK AND SOY CHUNKS

Pick or separate the fresh fenugreek leaves from the stems.

FRESH FENUGREEK AND SOY CHUNKS

Fresh Fenugreek Leaves from the two bunches.

Rinse the fenugreek leaves with fresh water, at least for 3 times.

FRESH FENUGREEK AND SOY CHUNKS

Once the water is drained, finely chop the fenugreek leaves.

FRESH FENUGREEK AND SOY CHUNKS

Simultaneously, we have to get the dried soy chunks ready, to season with the fresh Fenugreek leaves.

FRESH FENUGREEK AND SOY CHUNKS

Soak the dried soy chunks into hot water. May also add salt to the water.

Let the chucks be in water for 30 minutes or so.

Put them into a strainer. Let them cool down to normal room temperature. Now squeeze them to get rid of extra soaked water.

FRESH FENUGREEK AND SOY CHUNKS

May cut them into halves or smaller pieces.

FRESH FENUGREEK AND SOY CHUNKS

Season the soy chunks on a medium heat.

FRESH FENUGREEK AND SOY CHUNKS

Add fenugreek leaves and salt. Adjust the heat to low.

Combine them together.

Cover the lid of the pan. Let it cook for 5 to 8 minutes.

Check for the well steamed/cooked fenugreek.

Check for the well steamed/cooked fenugreek.

To keep the nutrients intact, we need not to cook too long.

FRESH FENUGREEK AND SOY CHUNKS

Transfer the fenugreek and soy chunks to a serving bowl. It’s ready to eat with phulka or paratha.

Notes: Traditionally, the recipe is made with potatoes. Here, I‘ve created it with protein-packed soy chunks. Soy chunks being chewy in texture are also great for non-vegetarians. Further, the traditional recipe takes more of the oil, cooking time, plus stir-frying. This recipe incorporates the minimal cooking time. It simply tastes amazing with my homemade phulka or paratha.

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POPULAR SARSOAN SAAG | MUSTARD GREENS
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POPULAR SARSOAN SAAG | MUSTARD GREENS

by Hearty Food Talks
written by Hearty Food Talks

POPULAR SARSOAN SAAG | MUSTARD GREENS

Mustard greens contain many health-boosting antioxidants like beta carotene, which can protect our skin and lower risk factors of diabetes. The greens are also a great source of several B vitamins, including thiamine (B1,) niacin (B3,) and pyridoxine (B6.) A serving also offers high amounts of Vitamin K. 

Mustard greens are rich in fibre that facilitates weight loss. They also make for a good detox food. According to the book, ‘Healing foods’, “the antioxidant beta-carotene and vitamins C and K help neutralize toxins and remove them from the body, providing effective detox support’.

Ingredients

  • 2 bunches of Mustard Greens 
  • 1 medium Red Onion
  • 2 medium Tomatoes 
  • 1 to 2 medium Green Chilies 
  • 1 to 2 cloves of Garlic (optional)
  • 1 tsp. Olive Oil or Mustard Oil
  • 1 pinch Asafetida (hing)
  • 1/4 to 1/2 tsp. Turmeric Powder 
  • 1/2 to 2/3 tsp. Red Chili Powder
  • 1/2 tsp. Salt
POPULAR SARSOAN SAAG | MUSTARD GREENS

Fresh Mustard Greens Bunches!

POPULAR SARSOAN SAAG | MUSTARD GREENS

Wash and trim each and every mustard leaf of the two bunches.

POPULAR SARSOAN SAAG | MUSTARD GREENS

Quickly check the individual mustard leaf for any bug or insect.

Using a sharp kitchen knife, chop the mustard leaves into thin strips. We may also tear them apart with our hands, into small pieces

In a heavy bottom pan, on a medium heat, put oil, asafetida, onions, tomato, green chilies, turmeric, red pepper and salt.

Adjust the heat to low-medium, cover the pan, and let it cook for 5 minutes.

Until tomatoes get tender…

POPULAR SARSOAN SAAG | MUSTARD GREENS

Add chopped mustard greens to it…

Combine and let it cook for good 15 minutes over low-medium heat. Occasional stir and crush the leaves using a ladle.

Finally, it turns into a soft and coarse mustard saag. We may also grind it in a grinder jar. I personally prefer like this only.

POPULAR SARSOAN SAAG | MUSTARD GREENS

Transfer it to a serving bowl, topped with some fried whole red peppers.

Notes: I served it with plain phulka, white radish, and buttermilk. 

White Radish 😊

White Radish 😊

The ideal combination is Sarsoan Saag and Makka Roti or Corn Flour Flatbread. I love making Corn Flour Flatbreads and for sure will share to create the same with an easy trick. The only time taking part of the recipe is to clean and chop the mustard greens but it’s worth it. I would say it’s a MUST TRY recipe.

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DELICIOUS MASALA TINDA
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DELICIOUS MASALA TINDA | APPLE GOURD | ROUND GOURD

by Hearty Food Talks
written by Hearty Food Talks

DELICIOUS MASALA TINDA | APPLE GOURD | ROUND GOURD

Tinda also known as round gourd or apple gourd in English is a small green gourd vegetable available for hardly two months during monsoons in India.

Round gourd or tinda contains vitamins and carotene that boosts the immunity and keeps you healthy. Its antioxidant property protects you from pathogens that affect our body thus making it one of the best vegetables to eat during the monsoon. It’s pulp is less fibrous which is why it can be easily digested.

Ingredients

  • 4 medium Apple Gourds or Tinda
  • 1 tsp. Olive Oil 
  • 1 pinch Asafetida (hing)
  • 1/4 to 1/2 tsp. Turmeric Powder 
  • 1/2 to 2/3 tsp. Red Chili Powder
  • 1/2 tsp. Garam Masala
  • 1/2 to 1 tsp. Coriander Powder 
  • 1/2 tsp. Salt

Raw Apple Gourds or Tinda!

Peel-off the veggies (using a sharp peeler).

Cut veggies into slices or any desired shape and size.

Make sure that the seeds and flesh are not hard.

Season the veggies in a heavy bottom pan, over medium heat, with oil, asafetida, turmeric, red chili powder, and salt.

Combine well….

Adjust the heat to low-medium, cover the pan, and let the veggie cook for 5 to 8 minutes. Occasional gentle-stir is required.

Once the veggies are done. Bring the heat back to medium.

Add coriander powder and garam masala.

Add fresh coriander leaves and gently stir-fry for 2 minutes.

Transfer to a serving bowl and let it be open until comes down to the room temperature.

Our super delicious Masala Tinda or Apple Gourd is ready to serve 😊

Notes: I served these delicious Masala Tinda or Apple Gourd curry with plain roti or phulka, or chapati. It is one of the rare veggies that are available at the local Indian Grocery Stores. 

This time I found just the above four Apple Gourds lying in their veggie basket. Of course no choice of shape and size. I simply grabbed whatever it was available at that time. Fortunately, all four Tina were nice and tender. My simple Tinda recipe with a few very basic spices turned out absolutely perfect and delicious. Just the right texture and veggie bursting with flavors.

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SPICY GREEN CHICKPEAS SALAD
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SPICY GREEN CHICKPEAS SALAD

by Hearty Food Talks
written by Hearty Food Talks

SPICY GREEN CHICKPEAS SALAD

Green Chickpeas are an incredible source of vitamins like B6, C, folate, niacin, thiamin, riboflavin and minerals including manganese, phosphorus, iron and copper. 

The wealth of nutrients in green chickpeas is beneficial in boosting the immune system, promote muscle mass, regulates diabetes and enhance hair, skin and nail health. Here, I am creating a very easy breakfast or anytime recipe from it.

Ingredients

  • 1 cup Boiled Green Chickpeas
  • (overnight soaked in water)
  • 1 to 2 tsps. Olive Oil 
  • A good pinch of Asafetida 
  • 1/2 tsp. Cumin Seeds 
  • 1/4 inch piece of Ginger (optional)
  • 1/2 to 1 medium Red Onion (chopped)
  • 1 to 2 medium Green Chilies 
  • 1/4 tsp. Red Chili Powder
  • 1/2 to 1 tsp. Coriander Powder
  • 1/4 to 1/2 tsp. Mango Powder 
  • 1/4 to 1/2 tsp. Salt
  • 1 to 2 tbsps. Fresh Coriander Leaves
  • 1 Fresh Lemon (Juice)

Store-bought Dried Green Chickpeas

SPICY GREEN CHICKPEAS SALAD

Overnight soaked and boiled green chickpeas.

SPICY GREEN CHICKPEAS SALAD

Boiled in a pressure-cooker for 10 to 15 minutes on a low-medium heat.

SPICY GREEN CHICKPEAS SALAD

Finely chopped veggies (to be added to the seasoned boiled green chickpeas).

SPICY GREEN CHICKPEAS SALAD

Boiled green chickpeas seasoned with a little oil, asafetida, cumin seeds, green chilies, red chili powder, and salt.

SPICY GREEN CHICKPEAS SALAD

Combine well, adjust the heat to lowest, cover the lid of the pan, and let it cook for 5 minutes.

SPICY GREEN CHICKPEAS SALAD

After 5 minutes, add coriander powder, and mango powder to it.

SPICY GREEN CHICKPEAS SALAD

Add some fresh coriander and stir well.

SPICY GREEN CHICKPEAS SALAD

Transfer to a bowl with some homemade paneer, onions, tomato, cucumber, and lemon juice.

Notes: 

Spicy Green Chickpeas are one of our family favorite breakfasts. It is an excellent breakfast or snack for all ages. Sometimes, I prepare it as a Salad or a Chaat as well. Simply, toss boiled green chickpeas with chopped cucumber, tomato, onions, green chilies, coriander, lemon juice, and salt. Top it with homemade cheese cube.

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AMAZING BOTTLE GOURD FLATBREAD | LAUKI PARATHA
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AMAZING BOTTLE GOURD FLATBREAD | LAUKI PARATHA

by Hearty Food Talks
written by Hearty Food Talks

AMAZING BOTTLE GOURD FLATBREAD | LAUKI PARATHA

Bottle Gourd or Lauki is extremely beneficial for keeping our heart healthy. Consuming lauki juice twice or thrice in a week will support in maintaining a healthy heart and will also regulate blood pressure. Drinking lauki juice is believed to help lose weight. Bottle gourd is loaded with iron, vitamins and potassium. 

It also helps reducing stress, treating sleeping disorder, preventing premature greying of hair, improving skin quality, and      great digestion.

Here, I have tried to create an interest flatbread using raw bottle gourd with all its juice. 

Ingredients

  • 2 cups Multigrain Flour
  • 2 cups of Grated Bottle Gourd
  • 2 tsps. Cumin Seeds 
  • 1/4 tsp. Asafetida Powder (hing)
  • 1 tsp. Red Chili Powder
  • 1/2 tsp. Garam Masala
  • 1/2 to 1 tsp. Salt
  • 1/2 tsp. Black Pepper (optional)
  • 1 to 2 tbsps. Fresh Coriander (finely chopped) (optional)
  • 2 medium Green Chilies (finely chopped)
  • Olive Oil to cook the flatbread 
LAUKI PARATHA

Raw Bottle Gourds

Peel off the bottle gourds, using a sharp kitchen knife or a peeler.

LAUKI PARATHA

Cut them into two vertical halves to check from inside plus for the thick and ripened flesh.

LAUKI PARATHA

Grated bottle gourd (using a sharp hand grater).

LAUKI PARATHA

Place the multigrain flour in a mixing bowl. Add half of all spices -asafetida, cumin seeds, red chili powder, garam masala, and salt to it. Combine well.

LAUKI PARATHA

Add grated bottle gourd and rest of all the spices to it.

LAUKI PARATHA

Combine well to form a smooth dough to make flatbread or paratha.

LAUKI PARATHA

Take a lemon size ball of the bottle gourd dough. Roll it into an even round circle. Cook from both the sides on a low-medium heat.

Our bottle gourd paratha is ready to serve with yogurt, pickle, or any curry of our choice.

We can also pack them in butter paper and/or foil for later use. These stay very soft and flavorful.

Notes: I tried creating these bottle gourd parathas for the first time. To my surprise,  these turned out to be super soft, flavorfu, and delicious. 

I served these with my homemade sweet and sour tomato soup at the dinner time. May make an excellent breakfast with a bowl of yogurt.

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DELICIOUS BOTTLE GOURD AND GRAM LENTILS | NO OIL LAUKI CHANA DAL
Immunity BoostersKeeper RecipesQuarantine 15Weight Management

DELICIOUS BOTTLE GOURD AND GRAM LENTILS | NO OIL LAUKI CHANA DAL

by Hearty Food Talks
written by Hearty Food Talks

DELICIOUS BOTTLE GOURD AND GRAM LENTILS | NO OIL LAUKI CHANA DAL

Chana dal, with distinctive nutty flavor, is rich in protein and is consumed by people for weight loss. The USDA data says, one mere cup of chana dal has 39 grams of protein, 121 grams of carbohydrate and 35 grams of dietary fibre.

This dal is rich in B-complex vitamins that play an important role in glucose metabolism and are vital for our body to remain active and energetic. It is also essential for the heart as it is rich in antioxidants and reduces inflammation keeping the organ healthy.

A single serving meets 32% of the fiber you need each day. It can lower cholesterol and protect against diabetes and colon cancer. A daily dose of fiber pushes waste through our digestive system and prevents constipation, too. The potassium, folate, and iron in lentils also provide lots of benefits.

Ingredients

  • 1 cup Gram Lentils (Chana Dal)
  • 1 to 2 cups Bottle Gourd (LaukI) 
  • 1 to 2 medium Tomatoes 
  • 1/2 to 1 medium Onion 
  • 2 cloves of Garlic 
  • 2 medium Green Chilies 
  • 1 to 2 tbsps Fresh Coriander Leaves (finely chopped)
  • 1/2 inch piece of Ginger 
  • 1/4 tsp. Turmeric Powder
  • 1/2 tsp. Roasted Cumin Powder 
  • 1/2 tsp Roasted Whole Pepper Powder 
  • 1/4 to 1/2 tsp. Salt
  • 1 to 2 small Bay Leaves (optional)
  • 2 Cloves  (optional)
  • 1/2 piece of Cinnamon Stick (optional)
DELICIOUS BOTTLE GOURD AND GRAM LENTILS | NO OIL LAUKI CHANA DAL

Gram Lentils soaked in water for about 2 hours.

Nicely chopped veggies to be added with gram lentils.

In a pressure cooker add soaked gram lentils, veggies, turmeric, and salt. After the first whistle adjust the heat to low medium and cook for 5 minutes. Turn off the heat.

Once the pressure cookers opens, Gently, stir the cooked veggies and chana dal. Add garam masala, roasted cumin powder, and fresh coriander. Serve immediately.

Our No Oil but Delicious Lauki Chana Dal is ready to serve with Roti, Paratha, and/or Rice.

Notes:

Lauki and Chana Dal make a perfect combination. I guess it is one of the most popular one. Another good combinations are with eggplant, ridge gourd, and spinach.

Gram Lentils have a tendency to thicken very fast but we can always adjust the consistency of the cooked Gram Lentils by adding some warm water. 

Apart from tomatoes, I cook it with raw mango, or tamarind paste as well.

It is served with mango pickle or mint-mango chutney, Papad, and onion, green-chili-lemon Salad. 🧅🌶🍋

The leftovers can be served with layered Paratha.

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