Urban Food

Vegetable Lasagne

Ingredients Quantity
olive oil 1 tbsp
onion sliced 2 no
garlic cloves chopped 2 pcs
zuchnni dices 400 gms
aubergine slices 1 large
red yellow capsicum 2 no
chopped tomatoes 400 gms
tomato purée 2 tbsp
vegetable bouillon tsp
basil leaveas fews few
wholewheat lasagne sheets 6 no
vegetarian buffalo mozzarella, chopped 125g
2b2a3933

METHOD
Heat the oil in a large non-stick pan and fry the onions and garlic for 5 mins, stirring frequently until softened. Tip in the courgettes, peppers, aubergine and tomatoes with the tomato puree, bouillon and chopped basil. Stir well, cover and cook for 5 mins. Don’t be tempted to add more liquid as plenty of moisture will come from the veg once they start cooking.
Put 4 slices of aubergine in the base of the slow cooker and top with 2 sheets of lasagne. Add a third of the ratatouille mixture, then 2 more lasagne sheets, then the remaining lasagne and veg mix. Cover and cook on High for 2½ – 3 hours until the pasta and vegetables are tender. Turn off the machine.
Scatter the mozzarella over the vegetables then cover and leave for 10 mins to settle and melt the cheese, Scatter with basil and serve with a handful of rocket.

2b2a3927

Cajun Grilled Veggies

Ingredients Quantity
baby egg Plant 50 grm
Zuchhini 50 grm
Onion cubs 20 grm
Mushroom 30 grm
bell pepper 30 grm
cherry tomato 20 grm
Fresh pineapple  Cubs 50 grm
Salt T T
Olive Oil 30 ml
Cajun Spices 10 grm
Cajun  spices :-
Onion Powder 20 grm
oregano  dried 20 grm
dried Thyme 10 grm
white pepper powder  10 grm
celery seed 10 grm
garlic powder 20 grm
dried sweet Basil 20 grm
Black pepper powder 10 grm
cayenne Pepper  powder 10 grm
sweet Paprika Powder 50 grm

Mix all the dry powder and keep in Air tight jar

dsc_2135
Honey  Lemon sauce
Lemon Juice 20 ml
Grated Lemon Peel
(Blanched) 10 grm
salt T T
Honey 100 ml
Butter 100 ml
Corn starch 10 grm
water 100 ml

Method
Marinate all the vegetable with cajun Spices and skewers in Bamboo stick. Combine water and cornstarch; set aside. Blend remaining ingredients in saucepan; stir in water mixture. Cook and stir over medium-high heat until mixture thickens.

dsc_2141

Avacado cheese Taco Boats

Serves: 1-2
Prep time: 20 Minutes

INGREDIENTS
100 gram organic chickpeas (soaked overnight and pressure cooked 3 whistles)
1 ripe avocado, mashed
1 cup grated cheese
Shredded carrot {one piece}
Sliced red onions {one medium}
Finally chopped lettuce {4-5 leaves}
and spring onions {three pieces}
1/3 cup fresh coriander, finely chopped
5-6 taco shells

FOR THE TAHINI DRESSING:
4 tbsp tahini
1 lemon, juiced
1 garlic, smashed
2-3 tbsp cold water
Pink salt and pepper to taste

METHOD
Whisk all ingredients for the dressing until smooth.
Combine all ingredients for the taco boats (except the tortillas) in a bowl and lightly mash, until everything is mixed together.
Scoop about 2 tbsp of the filling mixture into each tortilla, drizzle with tahini sauce and serve.

To make Tahini Sauce at home:
Roast a cup of white seasme seeds in a pan.
Allow it to cool. Grind well. Add a spoon of Olive oil & blend well. Set aside for 2 hours. Once done use the sauce as directed.

BLACK BEAN TACO SALAD WITH ITALIAN SEASONING

Time: 10 mins

INGREDIENTS
» 3 cups black beans
» ½ cup red onion finely chopped
» ½ cup tomato finely chopped
» 2 cups grated lettuce or finely cut
» 2 cups sweet corn kernels
» 3 tsp Extra-virgin olive oil
» ¼ cup salsa sauce
» 1 tsp dried garlic
» 1 tsp dried oregano
» ½ tsp pepper
» ¾ tsp salt
» ½ cup grated parmesan cheese
» 3 tsp lemon juice
» 1 tsp zest of lime

METHOD
Add Extra-virgin oil, lemon juice, zest of lime, salsa sauce and whisk together. Add all the seasonings, then add black beans, red onion, corn kernels, tomato, lettuce and toss them together. Now add the grated parmesan cheese as topping.
Healthy black bean taco salad with Italian seasonings ready.

salad
img_1897
img_1957
img_1895

Bottle Gourd and Tomato Soup

Nothing like a healthy delicious Bottle Gourd Tomato Soup piping hot when it is raining outside

INGREDIENTS
1 medium-sized bottle gourd
3 to 4 medium-sized tomatoes
1 medium-size potato (optional)
Salt
Freshly ground black pepper
Oregano (ajwain)
Cheese cubes – about 3 to 4 pieces
10 to 15 fresh mint leaves finely chopped

METHOD
Peel and dice bottle gourd and potato
Dice the tomatoes
In a pressure cooker add all the vegetables and
a glass of water
Wait for three whistles
Once it cools down open the lid
Now use a hand blender to make a nice smooth consistency soup
One can remove tomato peel if required
(I prefer to keep the peel)
Now put the soup in a pan to boil
Add salt and a pinch of black pepper powder as per taste
Add a tea spoon of oregano (ajwain)
Stir until it comes to a boil
Remove from flame and garnish with grated cheese (optional). Kids love it with cheese
Add finely chopped mint leaves in each bowl while serving

A wholesome, delicious soup best enjoyed with yummy starters.
imagesoup
final

Veggie Mole Burrito

WORDS: SUNIL AWASTHI

INGREDIENTS
Whole wheat flat bread 70 gm
Mole sauce 30 gm
Mexican rice 40 gm
Shredded lettuce 40 gm
Tomato salsa 30 gm
Roasted corn 10 gm
Avocado sliced 10 gm
Grilled Veggies (zucchini) 25 gm
Grilled Veggies (peppers) 25 gm
Chipotle Sour cream 20 gm

METHOD
Use the current wholewheat flat bread for Mexican burrito (10 inch dia) Warm the flatbread & evenly spread mole sauce on top
Place mexican rice, lots of shredded greens, tomato salsa, corns & grilled vegetables
Put avacado slices, sour cream on top of all and fold the wrap to
make a thick Burrito roll
Neatly wrap in a butter paper & serve warm from live counter

foodone500x500
food500x500