Low-fat Archives - My Veg Fare

Quinoa and cannellini Bean Burgers

Jayasri Ravi — Wed, 16 Aug 2017 22:58:22 +0000

Quinoa grain pronounced as (KEEN-WAH) has been called the “Gold of Incas”. Using them in making a Burger gives an Oomph!! Factor and makes it a healthy option, It is one of the super foods because of its super good qualities.
Quinoa has a nutty taste, I would say it’s an acquired taste. It is a complete protein rich, high in Iron, magnesium, and fiber. Though am not a big fan of quinoa I started using it when I started learning more about it.
I started making Burgers when my kids loved Mac Donald burgers after we moved to the UK! Kids need to eat good healthy food and I am always very particular about it. These Burgers were a good idea, I started incorporating a lot of ingredients in them which they wouldn’t know or fancy them. (This all happened when they were little!).

When kids were so accustomed to eating Indian food and that is what you used to take in your lunch box and suddenly moving to a new country changed everything! They didn’t want to take rice in their lunch box, they were happy with Chapatis! They said it was difficult for them to sit and eat and they wanted something they could just hold in their hand and bite into. They had other kids staring into their lunch box! Some of them would not like the strong flavours when they open their lunch box. They had hundreds of things in their little head to deal with.

That’s when I started making sandwiches for them and slowly I started making my own bread. I used to bake twice every week with different ingredients and flavours! Then I started exploring and started making their lunch box more interesting and delicious. But, even today my kids remember the lunch box they used to carry when they were in India! They used to have a snack break and it had interesting healthy snacks with dips and mini versions of Indian food with interesting sides. My daughter who remembers most of the things than the other two says how her class mates would love her lunch box.
I used to teach in schools every year, here in the UK for some ethical assignments where they introduced different countries and their food habits. Children would enjoy my way of cooking and would wonder and ask me; Do you really cook like this every day? and I would say yes, I do. They were surprised! but, most Indian households do the same, I am not any special. Every day I cook from scratch and I don’t have anything store bought!
Being a vegetarian after coming here I realized people and doctors asking me if I do get enough nutrition! I really want to scream out tell the world that being a vegetarian is not a sin, I do get enough of everything! Unbelievably my grandmother lived up to 106 years, she had a fantastic memory power, good eyesight, and good hearing as well. Because of her fall, she had no strength in her body, otherwise, she was a stubborn little devil.
Read this post about why and how I started using quinoa you would know how I discovered it, and it has become a staple in my pantry now!
Coming back to these burgers, I usually have few beans soaked and drained (sometimes sprouted) and frozen always. Which really comes in handy for my quick curries dry or gravy based to go with my phulka (Indian flat bread without oil).
I have used Cannellini beans with some kale for more nutritious Burger!

Quinoa and cannellini Bean Burgers

Course Breakfast /Brunch /Meal/Dinner

Cuisine International Cuisine

Prep Time 1 2

Cook Time 15

Total Time 40

Servings 5

Author Jayasri Ravi

Ingredients

4 tbsp olive oil
1 orange pepper (use any coloured pepper )
3 cloves garlic
1 Onion
2 medium potatoes
1/3 cup Quinoa
2 cups Cannellini Beans cooked
1 cup water
1 tsp Italian herbs
1 cup panko Bread crumbs
Fistful Kale leaves
1 tbsp chilli flakes
1 tsp cumin powder
2 tbsp Omega -3 mixed seeds
1/3 cup walnuts ( fistful of walnuts)
2 Bread slices** (check notes)

Paste:

2 to 3 tbsp corn flour
1/3 cup water or as needed

Instructions

Wash and Soak Cannellini Beans overnight. Adding a pinch of soda helps in soaking properly and when soaked it also helps in reducing the flatulence beans tend to cause. Next day, wash the beans very well again and cook them to perfection. (use double the quantity of water when cooking I use a pressure cooker. Drain the water from the beans and use only the cooked beans. Do not throw away the water and you can use this to cook Quinoa and also use the water to make a paste.
Rinse quinoa three to four times. Drain the water then in a saucepan bring 1 cup of water to boil add quinoa to it then reduce the flame to a simmer. Cover and cook for 10 to 12 minutes until all the water is absorbed, keep an eye you don’t want it burnt. If you feel it has not cooked to perfection add another ¼ cup of water.
Cook potatoes. Chop Onions, Garlic, and Ginger. Chop Orange pepper, wash and chop a handful kale. Chop fresh parsley.
Toast walnuts, grind them to a powder and then 2 bread slices grind them to a powder.
In a wok heat Olive oil, add a tsp of Italian herbs and then some chilli flakes, 3 omega seed mix fry for a minute to this add chopped onion, crushed garlic and ginger, sprinkle of salt to soften it up quickly add Kale and sauté for 2 minutes.
Remove it on to a big bowl to this add peeled and mashed potatoes, chopped orange (green) pepper, cooked quinoa, fresh parsley, and Bread crumb mixture.
Taste the mixture to adjust the spices. Make 6 to 8 patties depending on the size you want it, shape them like a Burger.
Using corn flour and water make a thin paste like consistency. Dip it into the corn flour paste then again roll on to the panko bread crumbs.
On a non-stick pan spread a table spoon oil and place 2 to 3 patties depending on the size of the pan cook them on both the sides with another 2 to 3 tbsp of oil to golden brown.
Alternatively you can bake in a oven Gas Mark 4 for 20 to 25 minutes, or until they become golden brown colour OR you can use an Air fryer and placing 4 burgers at 180 degrees for 12-14 minutes .
Place them between two burger buns. Serve them with your choice of sauce and then some fresh vegetables like cucumber, onions, Tomatoes and some herbs and salad leaves. I served them with some Home made Mustard sauce.,

Notes

Use any other Beans instead of cannellini beans. Adjust spices as per requirement.

** You can make this gluten free by substituting a gluten-free bread! As Bread is used here to firm up the burgers. You can also make it gluten-free by increasing it with cooked Quinoa and potato to firm it up or use eggs around 2.

The post Quinoa and cannellini Bean Burgers appeared first on My Veg Fare.

Rice flour puffed up Pulka or Rotti / Ubbu rotti & an award!!

Jayasri Ravi — Thu, 26 Feb 2009 22:20:00 +0000

This is a rotti made out of Rice flour, These rotti I learnt from my father's side, My father is basically from Hassan district in Karnataka, This kind of rotti/ flat bread is also made in Coorg district.
Bascially I love this rotti/ bread is fat free a very Healthy diet. My paatis, periammas and chittis make it.......Even today when I go to my father's village it is like a staple food they make this ubbu rotti so fast so tasty, like our everyday tiffin like dosa, upma and idlis....My mom does not do it too often, as she is not used to it much, When ever we go to our father's village during the Rathothsavas (chariot festival) in the whole village in everybody's house they cook idlis and ubbu rottis with Kaayi chutney.......,I came to know later on from my neighbour Manu aunty who also comes from Hassan district but they are Jain's!!, they also cook this type of rotti but they make it in the size of chappatis, but in my dad's house they made it in palm size!!, This roti goes very well with paruppu Thuviyal (Dal Chutney) or with Brinjal gojju, Here I made it with Menthyad gojju (fenugreek gravy).

UBBU ROTTI (PUFFED RICE ROTI'S)

INGREDIENTS FOR METHOD I
This is the basic way actually it is done and I still do ubbu rotti this way because I love it this way and is more authentic , learnt this rotti from my paati like this, It is a little tedious job, but it is a good one....

1 cup rice flour
1/2 tsp salt
1 tbsp oil
1and 3/4th to 2 cup of water

METHOD

Make a thick bottomed vessel, (stainless steel vessel not very apt for this), pour water in it and add salt and oil and allow it to boil for few minutes.

Once it starts boiling bring the stove to a low flame, and pour in the rice flour in the middle of the vessel.

Insert a ladle into it and close the lid (the lid won't close completely because of the ladle and allow it to cook for a few more minutes.
Take the vessel out from the stove, mix the flour with the help of the ladle like u do when You make Raagi balls,
When it is completely mixed take out the rice ball and press it down nicely sprinkling little water and rice flour and make it into a nice big round Rice ball, cover it with a wet cloth.
make lemon sized balls and flatten then into chapatis with the help of your hand or with the help of rolling pin and little rice flour.
Actually it should be flattened with the help of ur fingers that is middle of ur palm, to a big round chapati shape!!, continuously trying this will make u an expert, If u know how to make jolada rotti (corn flour chapatis) it is just like that
Put it on the tawa for 3 to 4 min, then u have to take it out and put it on the stove directly it puffs up their just like ur pulkas, nice soft !!, Mine puffs up the tawa/flattened girdle itself, putting it on the stove top gives that smokey flavour to the rottis
They are now ready to serve with any side dish u want.

INGREDIENTS: FOR METHOD II

1 cups Rice Flour
1 3/4 th 2 Cups of water
Required quantity of salt
1 tbsp oil

METHOD: II

In a broad vessel, put in the Rice flour, salt and a tbsp of oil and mix well,
Then add warm water little by little until it gains the consistency of chapati dough.
cover it with a wet cloth
Take a lemon sized ball, put some Rice flour on the table top and flatten this ball into palm sized chapati or roll it with the help of rolling pin just like a chapati.
It is again cooked in the same way as I have told in the Method I

METHOD III

My mannis (sis- in-laws) told this method to me, They wanted to fore go the above process!! so, they took a short cut method!!!, what they do is they cook the rice or sometimes use the left over cooked rice, Grind it in the mixie to a smooth paste without adding any water, and with the help of rice flour they make it into a big nice round rice ball and taking a lemon sized ball roll them into chapatis and follow the above said method to cook the chapatis!!! how zit? cool ya!!! I will try to post a step wise tutorial to this method.

I served this Menthya (fenugreek seeds ) Gojju, you can serve it with Paruppu Thovaya (Dal-coconut chutney), Brinjal kai gojju, Brijal kothsu etc..,

Well, which ever method you make practice makes you perfect when you are making these ubbu rottis!!, try and enjoy this with any kind of side gravy you want.

I hope you would have understood the way I have explained, it was quite difficult for me to jot it down, I have tried my best to explain this......hope you got it!!

Here, I would like to thank Raji, of RAKS Kitchen has given me an award and i did not know how to post this...raji also taught me how to do it....!!Thanks for remembering me and giving me this award, thank you again.

The post Rice flour puffed up Pulka or Rotti / Ubbu rotti & an award!! appeared first on My Veg Fare.