Asparagus – paneer Poriyal

Asparagus is loaded with antioxidants such as vitamin A & C.  It also has  Potassium , Vitamin K.  This spring vegetable is a good source of folate and dietary fiber.

Health benefits of Asparagus:

•  reduce the risk of heart disease and certain cancers
•  helps to maintain eye health
• detoxifier
• May slow down the aging process
• helps to maintain healthy blood pressure
• aids to build and maintain strong bones

Ingredients for Asparagus paneer poriyal:

1.  Asparagus – one bunch
2. Urad dhall – 2 to 3 tsp
3. chilly powder – 1/2 tsp
4. Grated paneer(cottage cheese) – 1/4 cup – optional
5. Mustard seeds – 1 tsp
6. salt
7. oil
8. Cilantro or coriander leaves for garnishing

I have used grated paneer/cottage cheese  in this recipe, if you are looking for low-fat recipe you can avoid paneer or you can choose low-fat paneer.

Method :

1.  Trim the woody ends of asparagus. chop it into small pieces. Refer the below photo to trim the woody ends
2.  Heat a non-stick pan or kadai , add little oil , once the oil is heat add mustard seeds and wait till it splutter and add urad dhall and roast till it turns golden brown color
3. Add chilly powder and whisk it quickly , throw in the chopped asparagus.
4. Sprinkle few drops of water , cover and cook for few minutes
5. once the asparagus turns tender, add grated paneer and saute it for few minutes
6. Garnish it with cilantro.

This poriyal can be eaten along with rice / roti.

Pan fried veggie Quinoa

Quinoa is a boon to Vegetarians and Vegans. This Healthy grain is gluten-free and low in fat. It is a great source of protein , Iron, magnesium  and Fiber. This is an excellent choice for vegetarians and vegans to meet their daily value protein.

Pan Fried Veggie Quinoa is an easy to cook dish. I have used carrot and cabbage. You can include other vegetables like peas, potato.

Ingredients:

1. Quinoa – 1 cup
2. Onion – 1 (medium size)
3. carrot – 1
4. cabbage – 1/2
5. chilly powder – 1/2 tsp
6.  salt to taste
7.  Water – 2 cup
8. Lemon juice  (extracted from 1/4 lemon) – optional
9. Cilantro for garnishing
10. oil – 1 to 2 tsp

Pre- Prep : Rinse the quinoa and keep it aside. Chop the onions. Grate the carrot and shred the cabbage. If you are using Peas and potatoes (chopped into small pieces) parboil them.

Procedure: 

1. In a Skillet / pan combine 1 cup of Quinoa and 2 cup of water/veg. broth. Bring it to boil , cover and turn it to low heat & cook for 15 to 20 mins. Quinoa is cooked when each grain is translucent and its outer ring layer (white germ) is visible. Allow it to cool for 5 to 10 mins and keep this aside.
2.  In a pan pour 1 tsp of oil , when its heated , add chopped onions once it become translucent , add chilly powder, salt and saute  till the raw chilly powder smell is gone.
3. Then add grated carrot, cabbage and saute for few mins.
4. Add cooked Quinoa and mix it well, pour the lemon juice and mix again
5. Cover the pan with lid and cook for 1 to 2 mins.
6. Transfer the  Pan fried Veggie Quinoa into a serving bowl and garnish it with cilantro.

Handy Tip:

Instead of chilly powder you can add slit  green chilies.