By Neelima Agrawal
Seven amazing Indian recipes that are delicious and utterly healthy, something one can make a staple in the regular diet round the year. The super healthy Shatwar Tulsi Mulethi Ka Shorba (Asparagus, Basil and Liquorice Soup) guarantees disease free seasons, year round. The sheer simplicity of the recipes comes with an interesting twist, for the Multi Grain Flat Bread, Five Grain Khichd, Poorvanchal Ka Saag, Sattu Aur Gud Ke Laddu, Kalonji Ka Bharwa Karela ,Khumb Ka Daliya. All recipes are authentic Oberoi dishes, the recipes shared by the Master Chefs at the Oberoi Hotels & Resorts and Trident Hotels. Over the past three days, we have posted the recipes of Immunity Building Beverages and Immunity Building Breakfast Dishes. Lookout for our post of the Indian recipes tomorrow. This is just what the Doctor ordered to boost that immune system.
Of course, we are washing our hands endlessly, but the Oberoi Hotels & Resorts is asking you to match their standards of cleanliness and hygiene, that are in keeping with World Health Organization guidelines, to mitigate the risks associated with the coronavirus. For your information, don’t head out to Oberoi’s just yet, as most of the staff is working from home and practicing social distancing. Only the essential staff is in residence to take care of the few guests at some of their hotels.
SHATWAR TULSI MULETHI KA SHORBA
ASPARAGUS, BASIL AND LICORICE SOUP
Ingredients
- ASPARGUS-500g
- BASIL-50g
- LICORICE-20g
- TINOSPORA (GILOY)-200g
- SALT- as per taste
- GARLIC- 20g
- WATER-2 lts
Substitute Licorice with fennel powder Tinospora with drumstick leaves/rocket leaves/Tulsi leaves
Method
- Make a stock by adding Garlic, tinospora and Licorice
- Add Asparagus and basil in last.
- Blend, Strain and mix stock again, season it well and serve hot.
NUTRITIONAL BENEFIT:
- Asparagus- Has vitamin B12, Antioxidants, and fibers
- Tinospora- It helps to builds immunity against Cold and cough.
- Licorice- It helps to prevent Flu, Cough, Cold and boost immunity.
- Basil- It helps to build immunity against viral diseases, it has anti-oxidant properties
MULTI GRAIN FLAT BREAD
Wheat, Sorghum, Millet, Flex, Sunflower, Pumpkin, Melon.
Ingredients
- Wheat flour- 250g
- Sorghum flour- 250g
- Millet flour-250g
- Flax seeds-25g
- Sunflower seeds-25g
- Pumpkin seeds-25g
- Melon seeds-25g
- Water- as required
Substitute Sorghum or millet flour with Ragi flour/Jowar/Amaranth Melon seeds with char magaz seeds Sunflower seeds with basil seed
Method
- Combine everything and form dough, cook on griddle, and serve with relish or any vegetable or meat preparation.
NUTRITIONAL BENEFIT:
- Wheat- Good source of fibers and nutrients.
- Sorghum- Good amount of Protein and Calcium
- Millet- Good amount of protein and carbohydrates, manganese and phosphorus.
- Sun flower seeds- Vitamin B1, B6, Vitamin-E, phosphorus
- Pumpkin seeds- Magnesium, Zinc, Phosphorus, Iron, Vitamin B9, B3, Good source of OMEGA3, and beta carotene.
- Flex seeds- Vitamin B, Potassium, Contain good protein and fats.
- Melon seeds- It contains Zinc, Potassium, and good fats.
- This bread is made with 3 different flours, and 4 different super seeds, this will help to improve the digestion and will increase disease resistant capacity of body
FIVE GRAIN KHICHDI
Wheat, Rice, Barley, Millet, Moong lentil porridge
Ingredients
- Cracked Wheat grains
- Rice
- Barley
- Millet
- Moong lentil
- Ghee
- Garlic
- Cumin seeds
- Cardamom
- Cinnamon
- Bay leaf
- Salt
Substitute Use a variety of grains and lentils such as Burghul, masoor lentil, Amaranth seeds, Jowar, Oats
Method
- Wheat- Good source of fibers and nutrients.
- Millet- Good amount of protein and carbohydrates, manganese and phosphorus.
- Barley- High in potassium and phosphorus, vitamin B6, cardio vascular functions
- Rice- helps in digestion, control blood pressure, Anti-cancer potential.
- Moong lentil- Contain vitamin B3, phosphorous, high potassium
- All these grains and cereals combining will help in digestion and cinnamon, cardamom, Bay leaf, Garlic, cumin seeds will help to boost immunity.
NUTRITIONAL BENEFIT:
- Wheat- Good source of fibers and nutrients.
- Sorghum- Good amount of Protein and Calcium
- Millet- Good amount of protein and carbohydrates, manganese and phosphorus.
- Sun flower seeds- Vitamin B1, B6, Vitamin-E, phosphorus
- Pumpkin seeds- Magnesium, Zinc, Phosphorus, Iron, Vitamin B9, B3, Good source of OMEGA3, and beta carotene.
- Flex seeds- Vitamin B, Potassium, Contain good protein and fats.
- Melon seeds- It contains Zinc, Potassium, and good fats.
- This bread is made with 3 different flours, and 4 different super seeds, this will help to improve the digestion and will increase disease resistant capacity of body
POORVANCHAL KA SAAG
Braised Mustard leaves, Amaranth leaves, Spinach leaves
Ingredients
- Ghee-150g
- Cumin-20g
- Garlic-50g
- Ginger-30g
- Green chili-10g
- Mustard leaves-500g
- Amaranth leaves-500g
- Spinach leaves-500g
Substitute Mustard leaves with rocket leaves Amaranth leaves with kale/Swiss chard
Method
- Add Ghee to a pan, add cumin seeds, cinnamon, cardamom, bay leaf cook a while, add garlic sauté till golden brown, add all the grains roast them for a while, add water and cook till soft, adjust seasoning.
NUTRITIONAL BENEFIT:
- Ghee- help to build immunity against general flu
- Garlic- gives warmth to body, and help to fight against viral diseases.
- Ginger- possesses anti cough and cold properties.
- Mustard leaves- contains vitamin A, helps to fight against flu, cold, keeps heart healthy.
- Amaranth- contains vitamin C 60g/100g, vitamin A, manganese.
- Spinach- high amount of Iron, high protein, and helps fight cold.
SATTU AUR GUD KE LADDU
Indian dessert with chickpea flour, Jaggery, White sesame, Black pepper.
Ingredients
- Ghee-100g
- Sattu- 500g
- Black pepper-7g
- White sesame-50g
- Jaggery-200g
Substitute Sattu can be made at home by grinding roasted channa lentils/or by dry roasting whole wheat flour
Method
- Add ghee to a heavy bottom pan, add sattu and cook well till it gives a nice nutty smell, add jiggery, add white sesame and crushed black pepper.
NUTRITIONAL BENEFIT:
- Ghee- It help to build immunity against general flu, and improves overall health
- Sattu- It helps to boost immunity, keeps body cool, helps to circulate blood and keeps heart healthy.
- Black pepper- It helps to prevent general cold and cough, anti-inflammatory.
- Jaggery-Improves digestion, antioxidant properties, is a detox agent flush out toxins from body.
KALONJI KA BHARWA KARELA
Stuffed bitter Gourd, Red bell pepper, Fresh Turmeric, Onion Seeds.
Ingredients
- Ghee-100g
- Onion seeds-10g
- Red Bell pepper-200g OR any bell pepper
- Garlic-20g
- Onion-200g
- Tomato-150g
- Fresh turmeric-20g OR Turmeric powder
- Cinnamon-8g
- Clove-3g
- Fenugreek seeds-5g
- Coriander seeds-10g
- Black cardamom-2g
- Fennel seeds-50g
- Bitter gourd-1kg
- Dry Mango powder-10g OR Chaat Masala
- Salt-as per taste
Method
- Make paste of Clove, Black cardamom seeds, cinnamon, asafetida, coriander seeds, salt, ginger powder, fenugreek seeds in mortal and pestle.
- Add 50g ghee to a heavy bottom pan, add onion seeds, fennel, and paste of spices and cook well, add bell peppers, turmeric, onion (50g) and sauté well, cool it down, and stuff into bitter gourd, cook bitter gourds in oil till soft.
- Take ghee in another pan, add cumin seeds, add onion cook well , add tomato, salt, turmeric, coriander, and toss bitter gourds in it
NUTRITIONAL BENEFIT:
- Bitter gourd- Good source of Dietary fibers, calcium, potassium, Vitamin-C Red bell pepper- Vitamin-C, B6, Iron.
- Cinnamon- it cures beating problems Turmeric- It help cures viral infections, controls high cholesterol
- All the dry spices help to boost immunity, and cures viral and flu diseases.
KHUMB KA DALIYA
A porridge of mushroom, broken wheat,
Ingredients
- Ghee-50g
- Fennel seeds-5g
- Garlic-3g
- Onion-50g
- Tomato-50g
- Mushroom-100g
- Broken Wheat-100g
- Salt- as per taste
- Coriander powder-5g
- Chili powder-2g
- Turmeric-2g
Method
- Take ghee In a heavy bottom pan, add fennel seeds, Garlic chopped, onion, tomato and cook well, add dry spices, cook well, add mushroom and cook till it gives out water, Add Broken wheat add water cook till it’s done, finish with a ghee.
NUTRITIONAL BENEFIT:
- Fennel- It helps to combat fever and conjunctivitis virus.
- Mushroom- It is great to boost immunity as it provides strength to immunity boosting T-cells.
- Wheat-It contain high amount of Vitamin, minerals and fibers that helps in digestion, and it upkeeps the overall body.
