Variation 1 –The couscous and Rajma
Couscous is a good source of dietary protein and our body relies on dietary protein to support healthy skin, muscles, organs and other body tissues. Kidney beans is packed with dietary fiber, starch and antioxidants. Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.
- Couscous (wheat dalia/lapsi):1serving vati
- Red kidney beans: 2 tsp
- Spring onion: 1 tbsp
- Broccoli florets 2tbspn
- Oil 1tspn
- Lemon: 1/4 tsp
- Salt 1/2tspn
1. Pressure cook couscous and kidney beans in 100 ml of water. Then drain the water.
2. Heat a non stick pan with oil, add broccoli florets and spring onions & saute for 2 min.
3. Add the cooked couscous and kidney beans and cook for 5 min.with a 1/2tspn of salt.
4. Place in a bowl and garnish with coriander leaves and squeeze lemon on top for taste.
Variation 2 –Minty Couscous
- 1 tbsp chopped mint leaves (phudina)
- 1/4 cup broken wheat (dalia)
- 1/2 cup low-fat milk
- 1/4 cup chopped tomatoes
- 1/4 cup chopped spring onions (whites and greens)
- 1/8 cup chopped coriander (dhania)
- 1 tsp olive oil
- 1 tsp lemon juice
- Salt to taste
1. Clean and wash the broken wheat thoroughly.
2. Combine the broken wheat and milk in a deep non-stick pan, mix well and cook on a medium flame for 8 to 10 minutes or till it is tender. Keep aside to cool slightly.
3. Combine all the ingredients, including the cooked broken wheat, in a deep bowl and mix gently.
4. Refrigerate for at least half an hour.
5. Serve chilled.