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Chayote squash, known as the Vegetable Pear and the Mirliton, is rich in amino acids and vitamin C.
 Chayote squash Here is a chayote squash recipe that can be used as a curry or as stuffing for wraps.
Ingredients
- Chayote 1 (cut into cubes)
- Tomatoes 2 (cut into small pieces)
- Red bell pepper 1(cut as shown in picture)
- Onion 1 (cut as shown in picture)
- Ginger – 1 small piece( minced)
- Turmeric powder – 1 teaspoon
- Paprika – 4 teaspoons
- Mild curry powder – 3 teaspoons
- Black pepper flakes – 1 teaspoon
- Lime juice – 2 teaspoons
- Salt – to taste
- Olive oil – 2 tablespoons
- White sesame seed – ¾ tablespoon
- Groundnut – 2 tablespoons (coarsely ground, as shown)
Direction
1. Boil the chayote cubes for 10 minutes or till it’s half cooked.
2. Roast peanuts and sesame seeds. Coarsely grind them and keep aside.
3. In a heavy deep bottomed pan, heat oil and add onion, ginger and sauté them.
4. Add the bell pepper with salt and sauté it for 5 minutes in high flame.
5. Add the cooked chayote to bell pepper with the spice powders and mix well.
6. Add the ground peanuts, sesame seeds and lime juice and stir them well.
Note:
This goes well with chapatti, rice, and can be used for stuffing in wraps .
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In both ancient and modern day cooking, cilantro has been added to garnish any food item to make it easily digestable. This tasty recipe uses cilantro as the main ingredient, and is abundant in vitamins.
Ingredients
- Cilantro – 1 small bunch (remove the stem and chop into pieces) Use only leaves
- Yellow split dal (or lentil) -¼ cup
- Red chilly – 2 or 3 (if you want the spread to be less spicy, just use 1)
- Garlic – 1 or 2 pods (cut into 4 pieces)
- Coconut – shredded 1 cup
- Onion – 1, thinly sliced
- Tamarind paste – 1 teaspoon
- Salt – to taste
- Oil – 2 teapoons
- Cucumber – ½ (cut into thin wedges)
Direction
1. Heat oil in a non stick skillet, add yellow spit dal (or lentil) and cook in medium flame till it becomes golden brown.
3. Add garlic, red chilly and onion one ingredient at a time and sauté them (cook until they brown).
4. Let them cool for some time and grind them along with cilantro, coconut, salt and little water as needed. Spread is ready.
5. Apply the spread to the bread, place the cucumber as shown and sprinkle with salt and pepper.
Note:
This can be used as bread spread, and as an accompaniment to chapatti and rice as well.
Add extra ½ cup of shredded coconut if you want it to be extra creamy.
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Falafel is a very popular Middle East fast food, and is our favorite too. It only takes minutes to prepare this; I have made it healthier (without compromising the taste) by baking the chick peas balls instead of deep frying. The chick pea balls can be eaten as a snack or can be served inside pita bread as a main dish. This dish tastes great when served along with tahini based sauces.
Ingredients
- Garbanzo beans – 1 can (drained and rinsed)
- Onion – 1 (chopped)
- Garlic – 2
- Ground cumin – ½ teaspoon
- Ground coriander – ½ teaspoon
- Fresh parsley – 2 tablespoons
- Bread crumbs – 2 tablespoons
- Olive oil – 4 tablespoons (divided equally)
- Salt to taste
- Tahini – 6 tablespoons
- Lemon juice – 2 tablespoons
- Water – ¼ cup
- Salads greens (romaine, iceberg, lettuce) – coarsely shredded
- Cucumber – 1 (cut into thin slices)
- Tomato – 1 ( chop them)
- Pita breads – 6
Direction
1. Combine garbanzo beans (chick peas), onion, garlic and grind to a coarse paste in a food processor.
2. Bring the ground paste to a bowl; A coriander powder, ground powder, salt, olive oil and bread crumbs and mix well.
3. Shape the batter into small balls (golf sized balls) and flatten them a little.
4. Arrange them on a greased tray and bake them in a pre heated oven at 400° F.
5. Bake for 20 minutes and flip the balls to other side and bake for 20 more minutes. Remove from the oven and set aside. Falafel is ready now.
6. In a small bowl, mix tahini, lemon juice, olive oil and water.
7. To assemble sandwiches, cut the pita into two halves.
8. Add falafel, lettuce, cucumber, tomato and drizzle with tahini sauce.
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Though enchiladas were traditionally made by folding fish in corn tortillas, now enchiladas are filled with variety of ingredients in different combinations.
I have used veggies and soya chunks for the filling. The chewy meat like texture of the soya chunks makes an excellent meat replacement. I know, many recipes use mushroom to replace meat but this soya chunks is no less.
 Soy Chunks I made use of them and was happy with the meatier texture. For the gravy I used tomato sauce. Whole wheat tortillas make this meal extra healthy.
Ingredients
- Olive oil – 2 tablespoons
- Onion (medium sized) – 1 (chopped finely)
- Garlic – 2 (minced)
- Tomato paste – 1 tablespoon
- Tomatoes – 3 (pureed)
- Chili powder – 1 teaspoon
- Cumin- 1 teaspoon
- Corn starch – 2 teaspoons
- Vegetable broth/ water – 2 cups
- Salt to taste
Directions
1. Add oil to pan and add cumin. Once it splutters add garlic and onion. Once the onions become translucent, stir in tomato paste and corn starch. Add pureed tomatoes and whisk the mixture well as not to form lumps.
2. Stir in water / vegetable broth. Add chili powder, salt. Bring it to boil. Reduce the flame and cook until the sauce thickens. Set aside.
Filling for enchiladas
Ingredients
- Whole wheat tortillas – 6
- Frozen lima beans – ¼ cup (thawed)
- Carrot – 1 (cut into big chunks)
- Green beans – 10 (cut into strips)
- Soya chunks – 10 pieces (soak it in boiling water for 5 minutes and wash it. Squeeze the excess water and cut it into 2 pieces)
- Onion – 1 (chopped)
- Chili powder – ½ teaspoon
- Cumin powder – 1 teaspoon
- Salt to taste
- Olive oil – 1 tablespoon
Directions
1. Set a pan and add oil. Add onions and cook until it becomes translucent. Add carrot, beans and stir fry them for 5 minutes.
2. Stir in lima beans and soya chunks. Add cumin powder, chili powder and salt.
3. Sauté for 4 to 5 more minutes and switch off the heat.
Getting enchiladas ready
1. Pre heat oven to 350° F.
2. Spray 9 x 13 baking pan with non stick cooking spray.
3. Pour a thin layer of tomato sauce into the pan.
4. Spoon a tablespoon of veggie mixture and roll them tightly and place them on a single layer on the baking pan.
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5. Continue to roll the tortillas with veggie mixture and place them on the same side down.
6. Top rolled tortillas with remaining sauce and bake for about 20 to 25 minutes
I garnished it with olives and it tasted great. I am sending this post to Vaisali’s vegan world of Mexican cuisine.
Notes
You can use firm tofu instead of soya chunks. You just need to cut tofu into pieces .
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If you are looking for a quick-fix meal but don’t want to compromise on the nutritional value of the meal, this sandwich is for you. Bell peppers are great source of vitamin A and vitamin C, and make a colorful meal.
Ingredients
- Yellow bell pepper small – 5 or 6
- Tomato (small) – 1 (sliced into thin layers)
- Small onion – 1(cut into layers).
- Small cucumber- 1 (cut into small circles)
- Pickle (any kind of pickle or pickle relishes)
- Garlic powder- ¼ teaspoon
- Black pepper- 1 teaspoon
- Red pepper flakes – ½ teaspoon (optional)
- Salt to taste
- Hot dog buns/ subway bread
Directions
1. In a small bowl, mix garlic powder, salt and pepper. Toss bell peppers with the mixture.
2. Wrap bell peppers in aluminum foil and bake it for 400 for 20 minutes or until it becomes soft and cooked (depends on the oven). Let it cool.
3. Slit the bread in the middle, but keeping one end attached.
4. To assemble the sandwich, place the bell peppers, tightly packed. Then place cucumbers, tomato and onion. Sprinkle salt and pepper.
5. Place pickles above the assembled veggies.
6. Garnish with cilantro/ coriander leaves.
Note:
You can add a twist to this sandwich by adding a layer of spread such as carrot lentil spread or hummus spread.
You can make this sandwich with baked eggplant instead of bell pepper.
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Eggplant has a special place in my menu. There are varieties of food items that can be done with it, from Baignan bartha to Baba ganoush. One of the easiest ways to incorporate egg plant in your food is using it in a sandwich. Preparing an egg plant takes no time. Egg plant is tasty by itself when toasted or baked, and does not need heavy seasoning or spices. Here is my version of egg plant sandwich; I added baked tofu to give it an extra kick.
Ingredients
- Egg plant – 1 (medium sized)
- All purpose flour – 4 tablespoons
- Corn meal – 4 tablespoons
- Garlic powder – ½ teaspoon
- Dried oregano – ½ teaspoon
- Salt to taste
- Dash of black pepper
Directions
1. Preheat the oven to 350° F. Peel eggplant and cut into ½ inch slices. Spread out on a paper towel and sprinkle with salt. Let sit for 10 minutes, and then wipe out the salt with a towel.
2. Combine all purpose flour, corn meal, garlic powder, salt, oregano and black pepper.
3. Dredge egg plant in the above mixture on both sides and arrange on a cookie sheet which is spread with 1 tablespoon of olive oil.
4. Bake for 8 to 10 minutes, then flip the eggplants over. Add a spoon of olive oil and bake for 10 more minutes until soft.
Baked tofu
Ingredients
- Extra firm tofu – 1 lb
- Bread crumbs – 6 tablespoon
- Garlic powder- ½ teaspoon
- Parsley flakes – 1teaspoon
- Soy sauce – 3 tablespoons
- Salt to taste
- Olive oil
Directions
1. Preheat oven to 400° F.
2. Cut tofu into desirable sizes and marinate them in 3 tablespoons of soy sauce for 30 minutes.
3. Combine bread crumbs, salt, parsley flakes, garlic powder .dredge marinated tofu in to the mixture and coat them evenly
4. Place coated tofu on a cookie sheet and bake for 15 minutes on each side.
5. Place egg plant and tofu on sandwich buns or plain bread to serve.
Notes
Egg plant and tofu can be cooked on skillet, on medium heat for 10 minutes on each side, while being careful not to burn them.
Adding spread such as lentil carrot spread to your sandwich will add en extra layer of taste and drama to your meal.
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Looking for ideas for spreads for your sandwiches and burgers? Try this lentil-carrot spread, which is loaded with beta carotene and protein and offers a kick to your everyday bread.
Ingredients
- Carrots – 3 (grated)
- Split yellow peas (also known as yellow murtar dal or channa dal) – ¼ cup
- Red chili – 2 (you could substitute a green chili or a spoon of chili flakes)
- Coriander seeds- 1 teaspoon (optional)
- Garlic – 2 cloves (minced)
- Salt to taste
Directions
1. Heat a flat pan on the stove, add a teaspoon and roast the chilies for 1 - 2 minutes. and remove from oil. Do not brown them.
2. Now add the coriander seeds and roast for a minute (if using the corriander seeds, otherwise skip this step)
3. Add channa dal and garlic and roast for few minutes until they turn golden brown color.
4. Add the grated carrots and stir fry them until the raw smell of carrots are gone. Switch off the stove. Cool the stir fried carrots and grind them in a blender to a smooth paste.
This lentil-carrot spread is great on sandwiches, burgers and wraps.
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Do you want to eat tasty food and still lose weight? Try this veggie wrap. It’s simple and easy to cook and is packed with the nutrients of veggies and nuanced flavors. This veggie wrap has very little fat and no preservatives, making it a healthier choice.
Ingredients
- Bell pepper – 1 (medium sized) cut into thin strips (Use red and green bell peppers to make the wrap colorful.)
- Onion – 1 (cut into thin strips)
- Zucchini -1 (cut into strips)
- Mushrooms – ¼ pound (sliced thinly)
- Olive oil – 1 tablespoon
- Chili flakes- 1 teaspoon
- Cumin powder – ½ teaspoon
- Whole wheat tortillas/ whole wheat roti/ chappathi/ – 4
DIRECTIONS
1. Heat oven to 450° F. spread bell pepper, onion, zucchini, and mushrooms in a pan.
2. In a small bowl, add 1 tsp of olive oil and mix with ½ tsp of cumin powder, chili flakes and salt.
3. Now toss the veggies with the olive oil mixture and bake in the oven uncovered at 450° for 15 minutes.
4. Cool slightly.
GARLIC MAYONNAISE
1. Garlic bulb- 1 ( cut the bulb into half, without separating the cloves)
2. Wrap in a tin foil with head open and drizzle some olive oil.
3. Bake it along with the veggies at 450° .Once cooked, remove from the oven and cool.
4. Squeeze out the garlic flesh and blend it in a blender with ½ cup of soft tofu, a spoon of vinegar and parsley leaves.
Getting your Veggie Wraps Ready
1. Heat tortillas in an ungreased skillet over medium heat for about 30 seconds, turning once.
2. Spread a teaspoon of garlic mayonnaise, down the center of the tortilla. Top it with vegetable mixture and fold one end of the tortilla over the filling. Bring the other end and fasten it with the tooth pick.
This veggie wrap will go well as a kids lunch box food. Involving your kids to prepare the wrap (spreading the garlic mayo on the tortillas, rolling the wrap, fasten the wrap) will make your kids feel ownership for this food, and will make them want to eat this.
Variations:
You can make this veggie wrap with different combinations of veggies and the spread. Try hummus or soy been paste instead of garlic mayo. For vegetables, you can try fresh veggies such as cucumber, olive or stir fried veggies.
Also, you can wrap the veggies in multipl styles to interest the kids. Try to fold down the open end of the wrap to make “veggie packets”, or spread the veggies thin on the tortilla and roll it packed to make “veggie spirals”.
Enjoy!!
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Who does not like strawberry and chocolate for breakfast? I know I am not the only one who long for this kind of sweet treat. This strawberry sandwich combines the fresh fruits, tofu and chocolates and makes its a nutritious treat!
I was reminded of this healthy treat recently in Healthy Appetite with Ellie Krieger . Here is the yummy and healthy sandwich, for you.
Ingredients
- Whole grain bread – 4 slices
- Strawberry – 20 (sliced thinly)
- Carob chips – ½ cup
- Soft tofu – 2 tablespoons (pureed with 1 tablespoon of soymilk)
- Margarine spread – 2 teaspoons
Directions
1. Heat a skillet. While it gets hot, spread some pureed tofu on one side of the bread. Arrange the sliced strawberries so that it is tightly packed.
2. Now stack the carob chips or chocolate chips above it. Cover the strawberries and chocolate chips by placing bread above it and toast it on the skillet with margarine.
3. Toast till the bread is browned and the chocolate chips melt. Remove from skillet and serve.
The sandwich tastes yummy with the fresh burst of fruits and the right combination of chocolate/ carob. The tofu helps to hold the strawberries and hardly will you taste the tofu in the sandwich. It is a perfect quick fix sandwich.
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