Rajma (Kidney Beans) Mixed Veg Soup

 

Ingredients (Serves 2 - 3)

1) 1 Cup Cooked Rajma (Kidney Beans) - Soaked for 12 hours, and the pressure cooked (5-6 whistles)

2) Medium Sized Carrots (Cut in circles) - 3 

3) Cilantro  - 1/2 bunch

4) 1 diced Onion  (for garnish) and 1 Onion cut in slices

5) Spinach - Few leaves or as per preference

6) Tomato puree (3 to 4 Tomatoes and 3 garlic cloves), You may add few roasted peanuts to the puree for additional flavour

7) Ground Pepper - 1 Teaspoon ( or more as per your taste)

8) 1/2 Medium Lemon Squeeze 

9) Coconut Oil (2 Teaspoons)

10) Pinch of Salt (Optional) 

Procedure

1) Add coconut oil to the skillet , and add the sliced onions, carrots and sauté for 3-5 mins. To this add the Tomato puree and cook until the oil comes out and the raw flavour of tomatoes is gone

2) Add the cooked Rajma along with the juice to Carrots, Tomato mix and cook for few mins. Add ground pepper and salt for taste. Add Spinach leaves and switch off the heat and close the lid.

3) Soup Serving -  Pour the soup in a bowl, squeeze lemon juice as per taste, add coriander and onions as garnish and serve.

4) Enjoy !!

Broccoli Carrot Salad

 

Ingredients (Serves 2)

1) 1 Medium Sized Broccoli Flower

2) Medium Sized Carrots (Grated) - 3 

3) Cilantro  - 1/2 bunch

4) 1 Diced Onion 

5) Tomatoes (Diced) - 2 

6) Ground Pepper - 1 Teaspoon ( or more as per your taste)

7) 1/2 Medium Lemon Squeeze 

8) Coconut Oil (2 Teaspoons)

9) Pinch of Salt (Optional) 

10) Roasted Peanuts - one fistful (For Garnish)

Procedure

1) Add the Grated Carrots, Tomatoes, Onion, Cilantro into a bowl and mix them well. Add Lemon Squeeze and Pepper powder for seasoning.

2) Take a skillet and add 2 teaspoons of coconut / groundnut cold pressed oil. After the oil heats up, add the Broccoli Flowerets and Sautee for 2-3 minutes. Add pinch of salt and a teaspoon of pepper powder for seasoning. Toss the Flowerets and switch off the flame / heat

3) Salad Plating -  Plate the Broccoli Flowerets and Grated carrot mixture on a plate. Garnish with the roasted peanuts.

4) Serve & Enjoy !!

Double Bean Spinach Salad

 

Ingredients

1) Double Beans (Soaked for 12 hours and Pressure cooked for 3 whistles) - 2 Cups 

2) Medium Sized Carrots (Diced or Grated) - 3 

3) Cilantro  - 1/2 bunch

4) 1 diced Onion 

5) Tomatoes (Diced) - 2 

6) Spinach (Diced) - 1 Cup

7) Ground Pepper - 1 Teaspoon ( or more as per your taste)

8) 1/2 Medium Lemon Squeeze 

9) Pinch of Salt (Optional) 

Procedure

1) Add the Diced Carrots, Tomatoes, Onion, Cilantro into a bowl and mix them well. Add Lemon Squeeze and Pepper powder for seasoning.

2) Take a skillet and add 2 teaspoons of coconut / groundnut cold pressed oil. After the oil heats up, add the Soaked and boiled double beans and sauté for 2-3 mins.  Add the diced Spinach and sauté for 2 more mins and switch off the flame / stove 

3) Salad Preparation - Mix all the ingredients along with Ground Pepper & Lemon Squeeze. Alternatively, the Sautéed Double beans and Spinach can be served along with mixture of tomotoes, carrots, onions and cilantro.

4) Serve & Enjoy !!

Police Academy Yoga Sessions - Picture Gallery

Yoga and wellness sessions to 500 Police Cadets under Training !!

Sessions Conducted with support and guidance from our Yoga guru Amarnath garu.

Special Thanks to Satynarayana garu for his constant support and encouragement.

Grilled Bottle gourd & Paneer with Sprout Salad

 

Ingredients

1) Medium sized tender Bottle gourd  (Preferably long one) - 1 

2) Paneer Squares - 6 - 8 pieces ( 1x1 inch size)

3) Moong (Green Gram) Sprouts  - 1 Cup

4) Diced Onions - 1/2 Cup

5) Grated Carrot  - 1 Cup

6) Roasted Peanuts - 1/4  Cup

7) Diced Capsicum - 1/2 Cup

8) Diced Tomatoes - 1/2 Cup

9) Freshly Squeezed Lemon Juice - 2 Teaspoons

10) Ground Pepper - 1 Teaspoon ( or more as per your taste)

11) Grilling Masala - 2-3 Teaspoons Curd, 1 Teaspoon Oil, 1 Teaspoon chilly powder, 1 Teaspoon Turmeric, Pinch of Salt, Garam masala powder ( as per taste)

Procedure

1) Cut the Bottle gourd into thin round slices.  Mix all the ingredients for the grilling masala and add the masala paste to the Bottle gourd slices and marinate for 15-20 mins

2) Add the grilling masala to the Paneer Squares as well

3) Salad Preparation - Add Dice Tomatoes, Capsicum, Onions, grated carrot, sprouts, roasted Peanuts to bowl and mix well with the Lemon juice and Pepper powder. 

4) Grill the Bottle gourd and Paneer Squares on a non stick tava or a Grill

5) Serve the Grilled Paneer & Bottle gourd along with Sprout Salad

Enjoy !!

Sunflower Seeds Powder

 

Ingredients

1) Sunflower Seeds - 2 Cups

2) Sesame Seeds - 1 Cup

3) Peanuts - 1 Cup

3) Dried Red Chilly's - 4 or 5 ( Or more if you need a little spice)

4) Garlic - 5-6 Garlic Cloves

5) Jeera - 2 Tablespoons

6) Urad dal - 1/4 Cup

7) Chana dal - 1/4 cup

8) Amchur ( Dry Mango) Powder - 2 Teaspoons

9) Salt as per taste

Procedure

1) Roast Sesame Seeds, Peanuts separately and let them cool

2) Roast Chala Dal, Urad Dal, Jeera and Garlic Gloves (use the cloves without peeling the skin) , add Red Chilly's just before switching off the stove - Let this mixture cool

3) Roast the Sunflower seeds and keep it aside to cool

4) Coarse grind Sunflower Seeds, Sesame seeds, Peanuts separately and keep it aside

5) Add all the remaining ingredients ( Roasted Chana Dal, Roasted Urad Dal, Jeera, Garlic, Red Chillies, Amchur Powder) along with salt and make it into a powder

6) Add this ground powder to Sesame seeds Powder, Peanut powder and mix well

7) Sunflower seeds spiced powder ready

Spiced Sunflower seeds powder can be used as a side to eat Idly's, Dosa's, mix in hot Rice, add to curd as an instant raitha or Chutney etc.,

Enjoy !!

Apple Walnut Eggless Cake

 

Ingredients

1) Apples - 2
2) Wheat Flour - 1 and half Cups
3) Jaggery - 1 Cup
4) Coconut Oil - 2 table spoons , Can use melted butter as a substitute
5) Curd (Yogurt) - 2 Tablespoons
6) Baking Powder - 1 to 1.5 Teaspoons
7) Baking Soda - 1/2 Teaspoon 
8) Elaichi (Cardamom)- 1 Tea Spoon (Optional) or Use Vanilla Essence in place of Elaichi
9) Cinnamon Powder - 1 or 2 Teaspoons
10) Milk - 1 Cup

11) Walnuts - 4-5 nuts . Crush and keep them aside

Procedure

1) Blend Apple pieces in a blender

2) Melt Jaggery and keep it aside. Just heat Jaggery in a pan with little water till it melts ( 2-3 minutes). Filter the jaggery water if there are impurities

3) Sieve the Wheat Flour and keep it aside

4) Mix Pureed Apples, Coconut Oil / Butter, Curd, Cinnamon Powder, Baking Powder, Baking Soda, melted Jaggery and mix well

5) Add Wheat flour as well and mix well

6) To the above mixture, slowly add milk little by little and mix well. Make sure the batter is no too watery.

7) Beat the Cake batter thoroughly for 2-3 minutes

8) Pour the mixture into a greased pan, sprinkle crushed Walnuts on top and bake for 45 mins - 50 mins. Baking can be done in a conventional Oven or makeshift Oven using Pressure cooker container

9) Stick a tooth pick to the baked cake and check if the tooth pick comes out clean. If not, bake for another few mins

10) Take it out of the oven, and let it cool

Cut into desired shapes and enjoy !!