Urban Food


Time: 10 mins

» 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

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.


Bottle Gourd and Tomato Soup

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

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

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.

Veggie Mole Burrito


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

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



Taste that lingers


Semolina 1 cup
Cashew nuts 1teaspoon
Rose petals
If rose petals not available, rose essence or rose water
khoya (whole milk boiled and reduced to milk paste)
cardamom powder

Fry separately semolina and cashew nuts to golden brown hue in ghee. Keep the cashew nuts separate for later use. Add a few rose petals (if not a tea spoon of rose essence or rose water) to semolina and mix it well and cook with the lid on. After the halwa is well cooked add khoya (milk boiled to milk paste) and cardamom powder. Let the mixture thicken and add a tablespoon of warm ghee to give it a pleasant aroma. Garnish it with roasted (broken) cashew nuts. Served hot or cold it is bound to tickle the palate. GulabHalwa is simply a caramalisedhalwa with some nice rose petals or rose water essence forming part of it. It can be served as dessert too and lasts for as long as a month if stored in a cool dry place. A fortnight is enough to finish off the tasty halwa.


Veggie Taco Salad

Ingredients Unit Unit Qty
Iceberg lettuce 1000 gm 100
Sweet corn kernel charred 1000 gm 20
Tomato salsa 1000 gm 30
Refried beans 1000 gm 30
Chipotle sour cream 1000 gm 10
Avocado 1000 gm 20
Fresh coriander 1000 gm 2
Jalapeno chopped 1000 gm 5
Lemon juice 1000 gm 5
olive oil 1000 gm 5
Salt 1000 gm 2
Black pepper 1000 gm 1
Nachos strips 1000 gm 30
Total weight of ingredients: 260
Weight after wastage: 256
Weight per piece: 250
Total pieces in recipe: 1
Number of pieces in 1 sku: 1
Total weight per sku: 250

Clean & wash iceberg lettuce, drain excess water & keep aside.
Assemble lettuce & top with charred corns, tomato salsa, refried beans, avocado
chopped jalapeno, fresh coriander.
Squeeze lemon juice, add salt, black pepper & olive oil to the salad & mix well
Sprinkle fried nacho strips all over & top with a dollop of chipotle sour cream
Serve from Live counter
Grammage: 250 gm

Meal in bowl


For dressing
• 1 cup curd
• 2 slice of whole wheat bread
• 1/4 cup water
• 1 table spoon honey
• 1 tea spoon pepper powder
• ½ tea spoon mustard paste
• Salt to taste

For Salad
• 1 cup diced potato & carrot (boiled)
• 1 cup diced 3 colour bell peppers (red, yellow & green)
• ½ cup diced cucumber
• ½ cup diced apple

For Garnish
• 2 table spoon finely chopped mint leaves
• 2 table spoon pomegranate seeds
• 1 table spoon flaxseeds

• Mix all dressing ingredients in mixture jar and blend it properly.
• In mixing bowl add all diced vegetables and fruits and mix well.
• Pour dressing over chopped fruits & vegetables toss well, adjust the seasoning if

required(salt as per your taste)
• Garnish with chopped mint leaves, roasted flax seeds &Pomegranate seeds. Serve chilled.

Preeti Thakkar is a Food Expert with over 24 years of experience. She has a variety of cookery shows to her credit. She is also author of ‘Swadsarita’