1

Garden to Kitchen
Nutrient Rich Recipes from Home Garden Produce

Vigyan Prasar
An Autonomous Organisation of the
Department of Science & Technology, Govt. of India
 Garden to Kitchen
Nutrient Rich Recipes from Home Garden Produce

Rekha Sinha
Head and Chief Scientist
Department of Home Science
Birsa Agricultural University, Ranchi

&

Kinkini Dasgupta Misra

Scientist F
Vigyan Prasar
Published By
Vigyan Prasar (An autonomous organization of the Department of Science & Technology, Government of India),
A 50, Institutional Area, Sector - 62, Noida - 201309, Uttar Pradesh, India
(Regd. Office: Technology Bhawan, New Delhi 110016)
Phones: 0120-2404430-35, Fax: 91-120-2404437
E-mail: [email protected]
Website: https://www.vigyanprasar.gov.in

Copyright: © 2019 by Vigyan Prasar, All rights reserved

Conceptualization: Nakul Parashar, Director, Vigyan Prasar

Content Development: Rekha Sinha & Kinkini Dasgupta Misra

Technical Experts:
Rekha Sinha, Head and Chief Scientist, Department of Home Science, Birsa Agricultural University, Ranchi
B.K.Jha, Assistant Professor of Agricultural Extension, Birsa Agricultural University, Ranchi
Anjali Chandra, Assistant Professor, M.S.K.B. College, Muzaffarpur, Bihar
Brijesh Pandey, Krishi Vigyan Kendra, Mahoba, (Banda University of Agriculture & Technology), Belatal, Mahoba (U.P.)
Technical Contribution - Birsa Agricultural University, Ranchi

Editor: Kinkini Dasgupta Misra, Vigyan Prasar

Designer: Faneendra Kumar, Vigyan Prasar
Guidance: Indu Puri, Scientist E, SEED, DST
Coordination & Production: Vigyan Prasar

ISBN No: 978-87-7480-302-3

Supported and Catalysed by Science for Equity Empowerment and Development (SEED) Division,
Department of Science & Technology, Govt. of India
Preface
Inspite of green revolution and several National Nutrition Intervention Programmes, the prevalence
of under nutrition, especially multiple micronutrient deficiencies continue to be of public health
significance in India particularly in the states like Jharkhand, Bihar, West Bengal and Orissa where
the population of tribals is very high. Among the micronutrient deficiencies, anaemia is most
serious public health problem among children and women. Low access to micronutrient rich food
is the main reason of micro-nutrient deficiency. India is passing through the phase of economic
transition and while the problem of under nutrition continues to be major problem, prevalence of
non-communicable diseases are becoming a very significant problem, especially in the rural & tribal
areas. Fresh vegetables are store house of micro-nutrients and their sufficient daily consumption
could help in the prevention of micronutrient malnutrition and certain chronic diseases such as
cardio-vascular diseases and cataract. Vegetables are low cost nutritional supplements which can
ameliorate this situation. Therefore, it is necessary to enhance the consumption of vegetables in
diversified form in the daily diets of the people.

Fruits and vegetables start deteriorating after harvest and are available in abundance at low price
at a particular time of season. Due to lack of basic infrastructures and technical knowhow, post
harvest loss in fruits and vegetables is quite high. If these are appropriately processed, losses can be
significantly reduced, which are important for a country like India, where per capita availability of
protective food is very low. Through preservation techniques, surplus fruits and vegetables can be
utilised properly and efficiently. Keeping this objective in view, this publication describing recipes
for several preparations utilizing vegetables is being brought out. All these recipes are simple to
prepare and do not require any special appliances. Separate chapter on preserved products of
locally available fruits and vegetables has been included to enable housewives to utilize fruits and
vegetables grown in their home garden or farm in an effective manner for achieving household
food and nutritional security. This recipe book suits the requirements of the rural households and
adapts regional Indian delicacies. Attempts have been made to widen the scope of inclusion of
more portions of vegetable in daily diet. We hope rural tribal women & farmers, extension workers
and others will find this information very useful for improving the nutritional quality of household
diet in diversified manner.

October 2019 Rekha Sinha

New Delhi Kinkini Dasgupta Misra

9
Introduction
Vigyan Prasar, a national level organisation of Department of Science & Technology (DST), Government of India, engaged
in science communication & popularisation, presents a recipe book ‘Garden to Kitchen’ to suit the requirements of the
rural households. The initiative is aligned with the National Food Security Mission of Government of India and caters the
need for incorporation of vegetables and fruits and daily dietary habits of the common people. In order to capture the huge
knowledge resources lying scattered in various silos, it is deemed necessary to disseminate the information in a recipe book
form regarding nutrient rich vegetables and fruits that can be grown in the gardens at the household level, along with their
nutritional significance.

Vigyan Prasar implements the initiative of providing food as well as nutrition security to the tribal families through
home gardening through a project supported and catalysed by Science for Equity, Empowerment & Development (SEED)
Division of the Department of Science & Technology, Government of India. It has undertaken the project “Development
of communication resources on applications of science & technologies for the home garden: Popularise locally adaptable
practices for real-life gains.” The recipe book has been prepared for the rural households in the tribal areas of State of
Jharkhand.

The initiative aims to present an easy to use information resource on locally adaptable tools and techniques for rural
households to enhance livelihood options. The objective of the initiative is to empower these women to diagnose and
develop need-based preventive and remediation strategies for use in a timely manner. These contents are also significant
for tribal areas of Bihar, West Bengal and Odisha. As part of this initiative, Vigyan Prasar has developed a Crop Calendar,
a Compendium of vegetables and fruits, and the Recipe book to be used principally as training material. These training
materials are to be utilised for providing training purpose to the agricultural extension workers, women workers in the
grassroot level, Self Help Groups (SHGs), Krishi Vigyan Kendras (KVKs), and health care professionals.

Attaining food security is a matter of prime importance for India where more than one-third of its population is estimated
to be poor, and as many as one-half of its children have suffered from malnourishment over the last three decades. India
has a history of hunger and food insecurity in the past. After seven decades of independence, India is still suffering from
the problem of food insecurity that has caused the death of people due to starvation. About 15.2% of the population is
undernourished in India, 15% of children under five years are the prevalence of wasting (underweight as per height) and
38.8% of children under five years is the prevalence of stunting.

Food energy intake at the household level is now given prominence in assessing food security. It has become common
practice to estimate the number of food-insecure households by comparing their calorie intake with required norms.
Attaining food security is a matter of prime importance for India where more than one-third of its population is estimated
to be poor, and as many as one-half of its children have suffered from malnourishment over the last three decades. Both
the supply side and demand side factors have their roles in the present condition of food security and undernourishment
in India. Food security is thus a multi-dimensional concept and extends beyond the product availability, and demand for
food.
The problem of food security is addressed better if the production and consumption of localised crop suiting to geographical conditions
are promoted. The challenge is providing food security for all, and localised self-sufficiency of localised production is the answer. Fresh
vegetables are storehouses of micro-nutrient, and their sufficient daily consumption could help to prevent micronutrient malnutrition and
certain chronic diseases. Vegetables have all potential of providing a low-cost nutritional supplement to ameliorate this situation and it is
necessary to enhance the consumption of vegetables in a diversified form in the daily diets of the people.

Green leafy vegetables (GLVs), other vegetables and fruits are easily available. Most vegetables, particularly GLVs, are inexpensive. These
foods can be grown in the backyard as home garden with very little effort and cost. Even in lean seasons like summer, they can be grown using
household wastewater. Home gardens can make an important contribution to food security as an additional food source or by supplying
off-season production as well as an addition to the income of the tribal families giving a livelihood to the women of tribal areas of Jharkhand.

It is imperative to find ways to eat more servings of vegetables per day to get the maximum nutritional benefits from fruits and vegetables.
Keeping this in view, this vegetable based recipe book has been prepared to enable the tribal women to include more servings of vegetables
in their diet in diversified ways. These recipes are attractive, palatable, affordable and yet nutritious. Ingredients which are widely available
and are within reach of rural households were selected to formulate nutritionally rich healthy recipes which are region and culture-specific.
The book provides the amount of calories, protein, fat and minerals contents per serving of the recipe.

Women of tribal households have been actively engaged in economic activities. They have been participating in all the modes based on
resource use in the long history of humankind; namely, the gathering (including shifting cultivation), settled cultivation and industry
including construction and manufacturing. But the women have not been able in making control over material assets, intellectual resources
and ideology as yet in spite of constitutional provisions about raising their status, enhancing their quality of life, malnutrition, bringing
about gender equality and gender justice.

Kinkini Dasgupta Misra

Vigyan Prasar
Basics of Nutrition
Nutrition is a basic human need and prerequisite to a healthy life. A balanced diet is essential from the very early stages of life for
proper growth, development and to remain active. Vegetables are the most important component of a balanced diet. They are referred
to as protective foods because green leafy vegetables, other vegetables and fresh seasonal fruits are the treasure of several minerals and
vitamins and therefore provide protection from many diseases. They contain abundant amounts of iron, calcium, vitamin-C, folic acid,
carotenoids and phytochemicals. Some vegetables like green leafy vegetables, radish, bottle gourd, cucumber, all type of gourds etc.
provide low calories, whereas some others such as potato, sweet potato, tapioca and yam are rich in starch and therefore, provide energy
in good amount. Hence, the vegetables can be used to increase or decrease calories in the diet.

What functions do these nutrients and special factors in vegetables perform in our body?

Iron
Iron is an essential element necessary for the formation of haemoglobin, the red pigment present in the red blood cells. Haemoglobin
plays an important role in the transport of oxygen to the tissues. Reduction in haemoglobin in the blood leads to anaemia, a condition
with symptoms like paleness, fatigue and increased susceptibility to infections. In green leafy vegetables, Iron is available in good
quantities. But the absorption of iron is limited. To improve iron absorption, foods rich in Vitamin C must be consumed daily.

Vitamin A
This is a fat-soluble vitamin. It is necessary for clear vision in dim light, and for maintaining the integrity of epithelial tissues. In vitamin
A deficiency, the white part of the eye (conjunctiva) loses its lustre and becomes dry. In severe vitamin A deficiency, the black part of
the eye (cornea) gets necrosed, leading to irreversible blindness in young children. Vitamin A also has a role in maintaining resistance of
the body to common infections. Carotenoids are plentiful in fruits and vegetables that are green or deep yellow/orange in colour, such
as green leafy vegetables, carrots, tomatoes, sweet potatoes, papaya, and mango.

Vitamin C
Vitamin C is an essential nutrient required for healthy bones and teeth. It also promotes iron absorption. Vitamin C deficiency is
characterised by weakness, bleeding gums and defective bone growth. Vitamin C is abundantly available in fresh amla, citrus fruits,
guava, banana and certain vegetables such as tomatoes.

Folic acid
Folic acid is a haemopoietic vitamin essential for multiplication and maturation of red cells. Its deficiency leads to megaloblastic anaemia.
Folic acid intake during pregnancy protects the foetus from developing certain congenital defects. It also promotes the birth weight
of infants. Folic acid deficiency increases homocysteine levels in the blood, thereby increasing the risk of heart disease. Green leafy
vegetables, legumes, nuts and liver are good sources of folates.

Non-nutritional factors in vegetables and fruits

Vegetables also provide certain non-nutritional factors of considerable health significance to the human body. Among these, dietary
fibre, antioxidants and other bio-active constituents require special mention. These non-nutritional factors are required for delaying the
ageing process and preventing the processes which lead to diseases such as cataract and cardiovascular diseases.
Dietary fibre
Dietary fibre delays the intestinal transit of the food consumed. Dietary fibre is important for proper bowel function and to reduce chronic
constipation, diverticular diseases and haemorrhoids. The protective role of dietary fibre against various digestion related disorders has long
been recognized.

Antioxidants
In the recent past, the roles of vegetables and fruits as sources of antioxidants have been receiving considerable attention. Antioxidants restrict
the damage that reactive oxygen free radicals can cause to the cell and cellular components. They are of primary biological value in giving
protection from certain diseases. Some of the diseases that have their origin in deleterious free radical reactions are atherosclerosis, inflammatory
joint diseases, asthma, and diabetes. Raw and fresh vegetables like green leafy vegetables, carrots, fresh fruits including citrus and tomato are
the source of antioxidants (free radical scavengers). The nutrients namely vitamin C and carotenoids that are present in these vegetables are also
potent antioxidants.

How much should we consume?

The Expert Committee of the Indian Council of Medical Research (ICMR), considering the nutrient requirements, has recommended that every
individual should consume at least 300 g of vegetables (green leafy vegetables: 50g; other vegetables: 200g; roots and tubers: 50g) daily. Besides,
fresh seasonal fruits (100g) should be consumed regularly. Since the requirement of iron and folic acid are higher for pregnant women, they
should consume 100g of leafy vegetables daily.

Which vegetables should be consumed?

We should consume locally available seasonal fresh vegetables. They have more micronutrients and are tasty. However, no single fruit or
vegetable provides all the nutrients we need. It is important to include varieties of vegetables with different colours in the diet for vital health
significance. Inclusion of commonly consumed leafy greens, tomatoes and other vegetables, apart from yellow, orange, red, deep red, purple
coloured citrus fruits enrich the diets significantly.

How to prevent cooking losses?

Vitamins are lost during washing of cut vegetables and cooking of foodstuffs. However, proper methods of cooking can substantially reduce
these losses. Nutrient losses occur when the vegetables are washed after cutting into pieces for cooking. Consumption of properly washed raw
and fresh vegetables is always beneficial.

How do we get these foods?

Green leafy vegetables (GLVs), other vegetables and fruits are easily available. Most vegetables, particularly GLVs, are inexpensive. These foods
can be grown in the backyard with very little effort and cost. Even in lean seasons like summer, they can be grown using household wastewater.

How to accommodate more servings of vegetables in a day?

To get the maximum nutritional benefits from fruits and vegetables, it is important to find ways to eat more servings of vegetables per day.

Keeping this in view, this vegetable based recipe book has been prepared to enable the housewives to include more servings of vegetables in
their diet in diversified ways. These recipes are attractive, palatable, affordable and yet nutritious. Ingredients which are widely available and
are within reach of rural households were selected to formulate nutritionally rich healthy recipes which are region and culture-specific. The book
provides the amount of calories, protein, fat and minerals contents per serving of the recipe.
 CONTENTS
Appetizers (1-23) Amaranth Puri
Khasti Kachauri
Bread pakora
Cabbage- Onion Pakora
Vegetable Momo Curry and Koftas (56-77)
Vegetable Spring Rolls Loki Ka Kofta
Vegetable Ragi Pitha Stuffed Capsicum
Vegetable Omelette Stuffed Bitter Gourd
Potato Chat Stuffed Tomatoes
Crunchy Poha Baigan ki kalongi
Upma Kurkuri Bhindi
Green Manchurian
Vegetable Chilli

Sweets and Dessert (78-103)

Gajar Ka Laddoo
Soup and Raita (24-31) Gobhi Ki kheer
Mixed Vegetable Soup Lauki ka Halwa
Mixed Vegetable Raita
Cucumber Raita
Pickles (104-111)
Mixed Vegetable Pickle
Tomato Pickle
Rice and Parantha (32-55) Mango Pickle
Vegetable Pulao Jackfruit Pickle
Green Pulao Ole Ka Pickle
Red Pulao Green- Chilli Pickle
Paustic Missi Roti Stuffed Chilli Pickle
Paustic palak Parantha Amla Pickle
Stuffed Cauliflower Parantha Lemon Pickle(Sweet & Sour)
Stuffed Radish Parantha Green Chilli Pickle
Vegetable Rawa Chilla Bamboo Shoot Pickle
Vegetable Ragi Chilla Mahua Ka Pickle
15
Jam and Jelly (104-111) Glossary (148-151)
Guava Jelly Glossary of terms used in food preparation
Tomato Jam
Mixed Fruit Jam

Appendix (152-156)
Some nutrient- rich vegetables
Low Calorie vegetables and fruits(20 Kcal)
Sauce/ Ketchup (112-119) Vegetables and fruits with high
calorie value (≥100 Kcal)
& Chutney Weights and Measures
Tomato ketchup
Chilli Sauce
Tomato Chutney
References (157)

Squash (120-129)
Bael Squash
Green Mango Squash
Lime Squash
Litchi Squash

Preserve and Candy (130-139)

Amla Preserve
Bael Preserve
Carrot candy
Petha candy

Vadian (140-147)
Cabbage- Tomato Vadian
Radish- Tomato Vadian
Bathua Vadian

16
1
Bread Pakora
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 413 Bread 200 g 6 slices

Protein (g) 9.25 Bengal gram flour 100 g 1 cup
Fat (g) 22.27 Refined oil (absorbed) 50 ml 5 dsp
Mineral (g) 1.42 Curd 10 g 1 dsp
Fibre (g) 2.15 Green chilli paste 4 g 1 tsp
Calcium (mg) 96.88 Coriander powder 2 g 1½ tsp
Iron (mg) 2.39 Ginger paste 2 g ½ tsp
Carotene (μg) 281.70 Garlic paste 2 g ½ tsp
Red chilli powder 1 g ½ tsp
Method
Garam masala 1 g ½ tsp
1. Boil, peel and mash potatoes.
Water 100 ml 2/5 cup (appx.
2. Blanch chopped capsicum, beetroot, French
bean and carrot. Salt to taste to taste
3. Heat oil (1 dsp), add ginger, garlic paste, For filling
chopped chillies, coriander leaves and rest of Potato 50 g 1 medium size
the spices including salt. Capsicum 25 g 1 small size
4. Add potato, blanched vegetables, mix well Beet root 25 g 1 small size
and fry for a few minutes.
French bean 25 g 5 piece
5. Divide the mixture into six equal portions.
6. Make a batter with Bengal gram flour with Carrot 25 g 1 small size
water. Mustard oil 10 ml 1 dsp
7. Add curd, all spices including salt into the Green chilli 3 g 2 piece
batter. Coriander leaves 2 g Few
8. Trim the edges of the bread slices and cut Ginger paste 2 g ½ tsp
each slice into two triangular pieces.
Garlic paste 2 g ½ tsp
9. Put stuffs between two triangular pieces.
10. Dip stuffed bread slices one by one into the Chat masala 2 g 1½ tsp
batter and fry them in hot oil till golden Salt to taste to taste
brown. Cooked preparation 540 g 6
11. Serve with chutney.
2
Bread Pakora

3
Cabbage- Onion Pakora
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 235 Cabbage 50 g ½ cup

Protein (g) 6.59 Onion 25 g 1 small size
Fat (g) 11.38 Gram flour 20 g 2 dsp
Mineral (g) 1.17 Rice flour 10 g 1 dsp
Fibre (g) 1.32 Oil (absorbed) 10 ml 1 dsp
Calcium (mg) 49.77 Green chilli 3 g 2 piece
Iron (mg) 2.28 Ginger paste 2 g ½ tsp
Carotene (μg) 97.39 Garlic paste 2 g ½ tsp
Cumin seed powder 0.50 g ¼ tsp
Method
Carom seeds 0.50 g ¼ tsp
1. Chop vegetables. Red chilli powder 0.25 g ¼ tsp
2. Take cabbage and onion in a bowl.
Turmeric powder 0.25 g ¼ tsp
3. Add flour, chopped green chilli, other
ingredients except oil and mix together. Salt to taste to taste
4. Divide into 8 portions. Cooked preparation 100 g 8
5. Heat oil; deep-fry each portion till brown
and crispy.
6. Serve with chutney.

4
Cabbage- Onion Pakora

5
Vegetable Momo
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 230 Refined flour 80 g ½ cup

Protein (g) 5.37 Cabbage 50 g ½ cup
Fat (g) 3.16 Onion 50 g 1 medium size
Mineral (g) 1.57 Carrot 25 g 1 small size
Fibre (g) 2.19 Capsicum 25 g 1 small size
Calcium (mg) 100 Coriander leaves 25 g 4 bunch
Iron (mg) 1.76 Tomato 25 g 1 small size
Carotene (μg) 1241 Rice flour 20 g 2 dsp
French beans 15 g 5 piece
Method Garlic paste 5 g 1 tsp
1. Make dough by mixing flour, oil, salt and Ginger paste 5 g 1 tsp
keep aside for half an hour.
Oil 5 ml 1 tsp
2. Chop vegetables and blanch for 2-3 minutes
Green chilli 2 g 1 piece
except onion and green chilli.
3. Heat oil and fry chopped onion till light Water 75 ml ¼ cup (approx.)
golden brown. Add green chilli, blanched Chutney
vegetables, ginger and garlic paste. Stir- fry Garlic 5 g 10 cloves
for 5 minutes with covered lid. Ginger 5 g 1 piece
4. Divide cooked vegetable mixture into eight
Lemon juice 5 g 1 tsp
equal parts.
Mustard oil 2.5 ml ½ tsp
5. Divide dough into equal parts (8), roll like
poori and place fried vegetables, bring edges Red chilli 2 g 4 piece
together by giving a shape of momo. Salt to taste to taste
6. Steam for 15 minutes. Cooked preparation 276 g 8
7. For chutney, grind all ingredients together.
8. Serve hot with chutney

6
Vegetable Momo

7
Vegetable Spring Rolls
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 199 Refined flour 50 g 1/3 cup

Protein (g) 4.43 Onion 40 g 1 medium size
Fat (g) 5.36 Tomato sauce 30 g 2 tbsp
Mineral (g) 0.61 French bean 25 g 6 piece
Fibre (g) 0.68 Rice flour 25 g 5 tsp
Calcium (mg) 33.20 Carrot 25 g 1 small size
Iron (mg) 1.57 Capsicum 25 g 1 small size
Carotene (μg) 263 Beet root 15 g Half small size
Chilli sauce 10 g 1 dsp
Method
Soy sauce 10 g 1 dsp
1. Chop vegetables.
Refined oil 10 ml 1 dsp
2. Heat 1 tsp oil in a karahi and fry chopped
onion till light brown. Add vegetables and Black pepper powder 0.25 g ¼ tsp
sauté till done. Water (as required) 90 g 2/3 cup (appx.)
3. Add salt, black pepper and sauces. Remove Salt to taste to taste
from flame. Cooked preparation 250 g 6 piece
4. Mix refined flour, corn flour, salt, water and
make a batter.
5. Heat a tawa, pour oil and sprinkle water.
6. Pour a spoonful of batter, spread and cook
like dosa.
7. Spread cooked vegetables evenly, roll and
cut it.
8. Deep fry and serve hot with chutney.

8
Vegetable Spring Rolls

9
Vegetable Ragi Pitha
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 319 Rice flour 100 g ½ cup

Protein (g) 6 Ragi flour 100 g 2/3 cup
Fat (g) 7.43 Water (as required) 300 ml 1 cup (approx.)
Mineral (g) 1.61 Fillings
Fibre (g) 2.19 Onion 75 g 2 small size
Calcium (mg) 152.5 Cabbage (Chopped) 50 g ½ cup
Iron (mg) 2.37 Capsicum 25 g 1 small size
Carotene (μg) 251.6 Carrot 25 g 1 small size
Beans 20 g 6 piece
Method
Potato 20 g 1 small size
1. Chop vegetables. Oil 20 ml 2 dsp
2. Blanch all vegetables except onion.
Black pepper powder 2.5 g 1 tsp
3. Heat oil, stir-fry chilli, onion, ginger and
garlic paste. Green chilli 2 g 1 piece
4. Add blanched vegetables, salt and other Ginger paste 2 g ½ tsp
spices. Garlic paste 2 g ½ tsp
5. Cook for 2 minutes. Salt to taste to taste
6. Make dough by mixing flour with water. Cooked preparation 420 g 6
7. Divide dough and fillings into six portions.
8. Roll out each dough portion into small oval
shape.
9. Place fillings in centre and bring the edges
together in round shape.
10. Boil water, put balls into boiling water and
cook for 15 minutes.
11. Serve hot with chutney.

10
Vegetable Ragi Pitha

11
Vegetable Omelette
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 551 Eggs 100 g 2

Protein (g) 7.22 Onion 25 g 1 small size
Fat (g) 11.7 Capsicum 15 g ½ small size
Mineral (g) 0.77 Carrot 10 g ½ small size
Fibre (g) 0.38 Tomato 10 g ½ small size
Calcium (mg) 47.6 Beans 10 g 3 piece
Iron (mg) 1.42 Oil 5 ml 1 tsp
Carotene (μg) 434 Green chilli 2 g 1 piece
Coriander leaves 2 g Few
Method
Black pepper powder 0.50 g ¼ tsp
1. Chop finely all vegetables and blanch except
Salt to taste to taste
coriander leaves.
2. Beat eggs till frothy, add blanched Cooked preparation 175 g 2
vegetables, pepper, salt and chopped
coriander leaves.
3. Heat oil in a shallow frying pan, and pour
the beaten batter.
4. Spread and cook for 5 minutes.
5. Serve hot with tomato ketchup.

12
Vegetable Omelette

13
Potato Chat
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 620 Potato 200 g 4 medium size

Protein (g) 13.5 Coriander leaves 20 g 1 bunch
Fat (g) 0.17 Ginger paste 5 g 1 tsp
Mineral (g) 0.85 Chat masala 3 g ½ tsp
Fibre (g) 0.62 Lemon juice 2.5 g ½ tsp
Calcium (mg) 29.87 Green chilli 2 g 1 piece
Iron (mg) 0.68 Garlic paste 2 g ½ tsp
Carotene (μg) 717.55 Salt to taste to taste
Cooked preparation 125 g 20 slices
Method
1. Grind chopped coriander leaves with spices
and salt to prepare chutney.
2. Boil, peel and slice potatoes.
3. Pour chutney evenly on potatoes.
4. Sprinkle chat masala powder and lime juice
just before serving over potatoes.

14
Potato Chat

15
Crunchy Poha
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 506 Rice flakes 150 g 1 ½ cup

Protein (g) 8.14 Tomato 50 g 1 medium size
Fat (g) 29.9 Oil 50 ml 5 dsp
Mineral (g) 2.28 Capsicum 30 g 1 small size
Fibre (g) 2.43 Carrot 30 g 1 small size
Calcium (mg) 92.9 Onion 30 g 1 small size
Iron (mg) 11.78 Cabbage 30 g ½ small size
Carotene (μg) 309 French bean 30 g 6 piece
Groundnut 20 g 2 dsp
Method
Green chilli 5 g 2 piece
1. Chop vegetables.
Mustard seed 0.50 g ½ tsp
2. Soak flaked rice in water for 1 minute, strain
and keep aside. Curry leaves 1 g Few
3. Heat oil (1 tsp), roast groundnut and keep Salt to taste to taste
aside. Cooked preparation 225 g 2 bowl
4. Heat oil (3 tbsp), put mustard seed, curry
leaves, chilli and fry onion till golden brown.
5. Add chopped vegetables and fry till they
soften.
6. Add soaked flaked rice, salt and stir-fry for
1-2 minutes.
7. Add groundnut and serve.

16
Crunchy Poha

17
Upma
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 575.00 Semolina 150 g ¾ cup

Protein (g) 13.04 Onion 50 g 1 medium size
Fat (g) 27.45 Oil 50 ml 5 dsp
Mineral (g) 1.07 French bean 25 g 5 piece
Fibre (g) 1.65 Capsicum 25 g 1 small size
Calcium (mg) 75.05 Cabbage 25 g ½ small size
Iron (mg) 2.60 Carrot 25 g 1 small size
Carotene (μg) 399 Groundnut 20 g 2 dsp
Green gram dal 5 g 1 tsp
Method
Urad dal 5 g 1 tsp
1. Soak dal for 2 hours and drain the water.
Green chilli 5 g 2 piece
2. Chop vegetables.
3. Heat oil (2 tbsp), fry groundnut and Mustard seed 0.50 g ½ tsp
semolina separately, remove and keep Water 200 ml ¾ cup (approx.)
aside. Curry leaves 1 g Few
4. Heat oil (2 dsp), put mustard seeds, dal Salt to taste to taste
and add onion, stir-fry till golden brown. Cooked preparation 415 g 2 bowl
5. Add chopped vegetables and sauté for a
few minutes till done.
6. Add semolina, salt and pour water and
cook till the moisture is evaporated and
semolina cooked.
7. Garnish with groundnut and chopped
coriander leaves.
8. Serve hot.

18
Upma

19
Green Manchurian
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 199 For gravy

Protein (g) 4.43 Spinach(chopped) 125 g 1¼ cup
Fat (g) 5.36 Tomato puree 50 g ½ cup
Minerals (g) 0.61 Tomato sauce 30 g 2 tbsp
Fibre (g) 0.68 Oil 10 ml 1 dsp
Calcium (mg) 33.20 Garlic paste 2 g ½ tsp
Iron (mg) 1.57 Ginger paste 2 g ½ tsp
Carotene (μg) 263 Green chillies 2 g 1 piece
Red chilli powder 0.50 g ¼ tsp
Method Black pepper powder 0.25 g ¼ tsp
1. Chop vegetables. Salt to taste to taste
2. Add flour, pepper powder, salt, sauce to For manchurian balls
chopped vegetables, mix and make ten
Tomato sauce 30 g 2 tbsp
balls.
Cabbage 25 g ¼ small size
3. Heat oil and deep-fry balls in oil and keep
aside. Carrot 25 g 1 small size
4. Cook spinach in a pressure cooker and Onion 25 g 1 small size
make a smooth paste. Corn flour 20 g 2 dsp
5. Heat oil, fry ginger and garlic paste. Refined flour 20 g 2 dsp
6. Add tomato puree and cook for 2 minutes.
Refined oil (absorbed) 20 ml 2 dsp
7. Add tomato sauce, spinach paste, spices,
Capsicum 15 g ½ small size
salt and cook till the gravy is slightly thick.
8. Deep Dip balls into gravy and serve hot. French bean 15 g 4 piece
Soy sauce 5 g 1 tsp
Chilli sauce 5 g 1 tsp
Black pepper powder 0.25 g ¼ tsp
Salt to taste to taste
Cooked preparation 380 g 10 balls (2 bowl)

20
Green Manchurian

21
Vegetable Chilli
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 161 Capsicum 100 g 1 big size

Protein (g) 4.26 Carrot 50 g 1 medium size
Fat (g) 0.97 Cabbage 50 g ½ small size
Mineral (g) 1.43 French bean 50 g 10 piece
Fibre (g) 2.26 Onion 50 g 1 medium size
Calcium (mg) 63.82 Tomato sauce 50 g 3 tbsp
Iron (mg) 2.50 Refined flour 30 g 2 tbsp
Carotene (μg) 773.18 Corn flour 30 g 2 tbsp
Oil (absorbed) 30 ml 2 tbsp
Method
Garlic paste 5 g 1 tsp
1. Chop vegetables.
Ginger paste 5 g 1 tsp
2. Divide chopped capsicum and onion in
two parts. Soy sauce 5 g 1 tsp
3. Make a thick mixture of pouring Chilli sauce 5 g 1 tsp
consistency paste by mixing flour, half Green chilli 2.50 g 2 piece
chopped capsicum, onion, salt and other Salt to taste to taste
vegetables with sufficient water. Divide the
Cooked preparation 525 g 16 balls
mixture into 16 balls.
4. Deep-fry balls in hot oil.
5. Shallow-fry remaining half chopped
capsicum, onion, green chilli, ginger-garlic
paste and add salt.
6. Add fried balls in it.
7. Mix sauce and stir-fry for 2 minutes.
8. Serve hot.

22
Vegetable Chilli

23
24
25
Mixed Vegetable Soup
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 56 Carrot 20 g 1 small size

Protein (g) 1.94 Tomato 20 g 1 small size
Fat (g) 0.48 Onion 20 g 1 small size
Mineral (g) 0.50 Corn starch 20 g 2 dsp
Fibre (g) 0.89 Cabbage 10 g small piece
Calcium (mg) 29.30 Capsicum 10 g ½ small size
Iron (mg) 0.80 French beans 10 g 4 piece
Carotene (μg) 446.35 Oil 10 ml 1 dsp
Tomato sauce 5 g 1 tsp
Method
Coriander leaves 5 g 1 bunch
1. Finely chop all vegetables.
Soy sauce 3 g ½ tsp
2. Heat oil, stir-fry chilli, onion, carrot,
capsicum and bean till soft. Garlic paste 2 g ½ tsp
Ginger paste
3. Add garlic and ginger paste, stir for a minute 2 g ½ tsp
and add salt. Chilli sauce 2 g ½ tsp
4. Add water and bring to a boil. Green chilli 2 g 1 piece
5. Allow the vegetables to simmer with lid for
Black pepper powder 0.50 g ¼ tsp
20 minutes, stir occasionally.
Water 500 ml 2 cup (approx.)
6. Add little water to corn starch and make a
smooth paste by stirring. Salt to taste to taste
7. Add starch paste to simmering vegetable and Cooked preparation 170 ml 2 bowl
simmer for a few minutes.
8. Season with pepper powder and sauce.
9. Add coriander leaves and serve hot.

26
Mixed Vegetable Soup

27
Mixed Vegetable Raita
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 80 Curd 150 g 3/4 cup

Protein (g) 3.14 Potato 50 g 1 medium size
Fat (g) 3.12 Onion 25 g 1 small size
Mineral (g) 0.94 Tomato 25 g 1 small size
Fibre (g) 0.40 Coriander leaves 5 g Few
Calcium (mg) 133.7 Green chilli 2 g 1 piece
Iron (mg) 0.53 Roasted cumin powder 0.50 g ¼ tsp
Carotene (μg) 249 Red chilli powder 0.50 g ¼ tsp
Salt to taste to taste
Method
Black salt to taste to taste
1. Chop onion, tomato, chilli and coriander
Cooked preparation 258 g 2 bowl
leaves.
2. Boil potatoes and cut them into small pieces.
3. Blend curd separately.
4. Add chopped vegetables, boiled potatoes
and other ingredients.
5. Garnish with coriander leaves and serve.

28
Mixed Vegetable Raita

29
Cucumber Raita
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 38 Curd 100 g ½ cup

Protein (g) 1.88 Cucumber 100 g 2 medium size
Fat (g) 2.17 Coriander leaves 2.5 g Few
Mineral (g) 0.61 Green chillies 2 g 1 piece
Fibre (g) 0.35 Roasted cumin powder 0.50 g ¼ tsp
Calcium (mg) 85 Red chilli powder 0.50 g ¼ tsp
Iron (mg) 46 Salt to taste to taste
Carotene (μg) 105.46 Black salt to taste to taste
Cooked preparation 200 g 2 bowl
Method
1. Grate cucumber.
2. Blend curd.
3. Add salt, black salt, cumin seed and chilli
powder.
4. Add grated cucumber, chopped green
chillies and mix properly.
5. Garnish with coriander leaves and serve.

30
Cucumber Raita

31
32
33
Vegetable Pulao
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 287 Rice 60 g ¼ cup

Protein (g) 4.51 Carrot 30 g 1 small size
Fat (g) 15.65 Onion 50 g 1 medium size
Minerals (g) 0.89 Capsicum 30 g 1 small size
Fibre (g) 1.47 Cauliflower 25 g ¼ cup
Calcium (mg) 60.2 Peas 25 g ¼ cup
Iron (mg) 1.38 Oil 15 ml 1 tbsp
Carotene (μg) 316.8 Soy chunks 10 g 10 piece
Green chillies 2 g 1 piece
Method
Cumin seed 0.50 g ¼ tsp
1. Wash rice and soak for an hour. Drain the
Cinnamon 0.50 g 1 small piece
water just before cooking.
Cloves 0.25 g 2 piece
2. Soak soy chunks in warm water for about
15 minutes and squeeze out excess water. Cardamom 0.50 g 1 piece
3. Chop vegetables. Sugar 0.25 g ½ tsp
4. Heat oil (1 tbsp) in a thick pan, add bay Bay leaves 1 piece 1 piece
leaves, cumin seeds, cinnamon, cloves Salt to taste to taste
and cardamom, allowing enough time for
Water 120 g ½ cup (approx.)
individual ingredients to turn brown.
Cooked preparation 360 g 2 bowl
5. Add vegetables and fry till golden.
6. Add drained rice and fry for 2-3 minutes.
7. Add salt, sugar, soy chunks and water
(double the amount of rice) and bring to
boil.
8. Lower heat to medium low, stir and
cover the pan with a lid. It will take 10-15
minutes for the rice to get cooked.
9. Serve hot with curry and pickle.

34
Vegetable Pulao

35
Green Pulao
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 231 Spinach 100 g 1 cup

Protein (g) 5.10 Rice 60 g ¼ cup
Fat (g) 8.19 Carrot 30 g 1 small size
Mineral (g) 1.67 Onion 50 g 1 medium size
Fibre (g) 1.73 Capsicum 30 g 1 small size
Calcium (mg) 76.7 Cauliflower(chopped) 25 g ¼ cup
Iron (mg) 1.81 Peas 25 g ¼ cup
Carotene (μg) 3157 Oil 15 ml 1 tbsp
Soy chunks 10 g 10 piece
Method
Green chillies 2 g 1 piece
1. Wash rice and soak for an hour. Drain the
Cumin seeds 0.50 g ¼ tsp
water just before cooking.
2. Soak soy chunks in warm water for about 15 Cinnamon 0.50 g 1 small piece
minutes and squeeze out excess water. Cloves 0.25 g 2 piece
3. Chop vegetables. Cardamom 0.50 g 1 piece
4. Blanch chopped spinach in boiling water for Sugar 0.25 g ½ tsp
2 minutes. Cool and grind to a fine paste.
Bay leaves 1 piece 1 piece
5. Heat oil (1 tbsp) in a thick pan, add bay
Salt to taste to taste
leaves, cumin seeds, cinnamon, cloves
and cardamom, allowing enough time for Water 120 g ½ cup (approx.)
individual ingredients to turn brown. Cooked preparation 360 g 2 bowl
6. Add vegetables and fry till golden.
7. Add drained rice and fry for 2-3 minutes.
8. Add spinach paste, soy chunks, salt, sugar
and water (double the amount of rice) and
bring to boil.
9. Lower heat to medium low, stir and cover
the pan with a lid. It will take 10-15 minutes
for the rice to get cooked.
10. Serve hot with seasoned curd and pickle.
36
Green Pulao

37
Red Pulao
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 239.67 Beetroot 100 g 1 big size

Protein (g) 4.95 Rice 60 g ¼ cup
Fat (g) 7.89 Carrot 30 g 1 small size
Minerals (g) 1.06 Onion 50 g 1 medium size
Fibre (g) 1.88 Capsicum 30 g 1 small size
Calcium (mg) 49.35 Cauliflower 25 g ¼ cup
Iron (mg) 1.84 Peas 25 g ¼ cup
Carotene (μg) 367.17 Oil 15 ml 1 tbsp
Soy chunks 10 g 10 piece
Method
Green chillies 2 g 1 piece
1. Wash rice and soak for an hour. Drain the
Cumin seed 0.50 g ¼ tsp
water just before cooking.
Cinnamon 0.50 g 1 small piece
2. Soak soy chunks in warm water for about 15
minutes and squeeze out excess water. Cloves 0.25 g 2 piece
3. Chop vegetables. Cardamom 0.50 g 1 piece
4. Grind beetroot to a fine paste. Sugar 0.25 g ½ tsp
5. Heat oil (1 tbsp) in a thick pan, add bay Bay leaves 1 piece 1 piece
leaves, cumin seeds, cinnamon, cloves
Salt to taste to taste
and cardamom, allowing enough time for
Water 120 g ½ cup (approx.)
individual ingredients to turn brown.
6. Add vegetables and fry till light golden. Cooked preparation 400 g 2 bowl
7. Add drained rice and fry for 2-3 minutes.
8. Add beetroot paste, soychunks, salt, sugar
and water (double the amount of rice) and
bring to boil.
9. Lower heat to medium low, stir the pulao
and cover the pan with a lid. It will take 10-
15 minutes for the rice to get cooked.
10. Serve hot with seasoned curd and pickle

38
Red Pulao

39
Paustic Missi Roti
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 178 Wheat flour 100 g ¾ cup

Protein (g) 6.39 Besan 25 g 5 tsp
Fat (g) 1.20 Ragi flour 25 g 5 tsp
Minerals (g) 1.62 Spinach (chopped) 25 g ¼ cup
Fibre (g) 1.47 Carrot 25 g 1 medium size
Calcium (mg) 74.7 Ginger paste 2 g ½ tsp
Iron (mg) 2.57 Garlic paste 2 g ½ tsp
Carotene (μg) 653.38 Green chillies 2 g 1 piece
Carom seeds 0.50 g ½ tsp
Method
Black cumin seeds 0.25 g ¼ tsp
1. Make dough by mixing wheat flour, ragi
Water 90 ml ¾ cup
flour, besan with chopped spinach, carrot
and other ingredients. Salt to taste to taste
2. Cover with a wet cloth and keep for 30 Cooked preparation 260 g 6
minutes.
3. Divide into small balls (6), roll and place
on a hot tawa and let it remain for a few
seconds.
4. Turn it and wait till the side of roti has a
few brown marks. Turn and pat with a
piece of cloth to puff. Puffing can also be
done by placing the roti on live charcoal.
5. Serve hot with pickle.

40
Paustic Missi Roti

41
Paustic Palak Parantha
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 310 Wheat flour 100 g ¾ cup

Protein (g) 6.4 Oil 30 ml 2 tbsp
Fat (g) 2.02 Spinach(Chopped) 25 g ¼ cup
Minerals (g) 1.59 Green chillies 3 g 2 piece
Fibre (g) 1.23 Ginger paste 2 g ½ tsp
Calcium (mg) 35.95 Lemon juice 2 ml ½ tsp
Iron (mg) 2.69 Coriander powder 0.50 g ¼ tsp
Carotene (μg) 729.35 Garam masala 0.50 g ¼ tsp
Water 50 ml 1/5 cup
Method Salt to taste to taste
1. Chop green chillies. Cooked preparation 155 g 4
2. Add oil (1 dsp), chopped spinach and other
ingredients into wheat flour and make a
dough.
3. Cover dough with wet cloth and keep it
aside for 30 minutes.
4. Divide the dough into 4 equal balls, roll it
and place on a hot tawa and wait till slightly
cooked.
5. Turn and wait till brown marks appear.
6. Apply some oil, turn and shallow-fry from
both sides.

42
Paustic Palak Parantha

43
Stuffed Cauliflower Parantha

Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 255 Wheat flour 100 g 3/4 cup

Protein (g) 8.40 Grated cauliflower 170 g 1 cup
Fat (g) 7.49 Oil 15 ml 1 tbsp
Minerals (g) 2.26 Green chillies 4 g 2 piece
Fibre (g) 2.38 Ginger paste 2 g ½ tsp
Calcium (mg) 55.9 Coriander leaves 2 g A few
Iron (mg) 3.80 Turmeric powder 0.50 g ¼ tsp
Carotene (μg) 113 Carom seeds 0.25 g ½ tsp
Black cumin seeds 0.25 g ½ tsp
Method
Lemon juice 0.25 ml ¼ tsp
1. Chop green chilli and coriander leaves. Water (as required) 90 ml 1/3 cup (aprx.)
2. For filling heat 1 tsp oil, sauté grated
Salt to taste to taste
cauliflower, add all spices and salt.
3. Knead wheat flour into smooth dough and Cooked preparation 236 g 4
keep aside for half an hour.
4. Divide dough and fillings into four
portions.
5. Roll out each dough portion into a small
roti, place about one portion of stuffing in
the centre, bring the edges together and
press firmly.
6. Roll the stuffed dough into a parantha and
shallow fry smearing oil.
7. Let both sides of the parantha turn golden
brown.
8. Serve hot with curd or pickle.

44
Stuffed Cauliflower Parantha

45
Stuffed Radish Parantha
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 268 Grated radish 170 g 1½ cup

Protein (g) 6.88 Wheat flour 100 g 3/4 cup
Fat (g) 9.87 Water 90 ml 1/3 cup approx
Minerals (g) 1.94 Oil 20 ml 1 tbsp
Fibre (g) 2.12 Green chillies 4 gm 2 piece
Calcium (mg) 61.22 Coriander leaves 2 g Few
Iron (mg) 3.67 Ginger paste 2 g ½ tsp
Carotene (μg) 90.2 Turmeric powder 0.50 g ¼ tsp
Salt to taste to taste
Method
Cooked preparation 210 g 4
1. Knead wheat flour into smooth dough,
cover it with a damp cloth and keep it
aside.
2. For filling mix chopped chillies, coriander
leaves, ginger paste, turmeric powder and
salt into grated radish.
3. Divide the dough and fillings into four
small portions.
4. Roll out each dough portion into a small
roti, place a portion of stuffing in the
centre, bring the edges together and press
firmly.
5. Roll the stuffed dough into a paratha and
shallow-fry smearing oil.
6. Let both the sides of the paratha turn
golden brown.
7. Serve hot with curd and pickle.

46
Stuffed Radish Parantha

47
Vegetable Rawa Chilla
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 256 Semolina 80 g ½ cup

Protein (g) 6.9 Curd 70 g ¼ cup
Fat (g) 6.8 French bean 25 g 6 piece
Minerals (g) 0.62 Onion 25 g 1 small size
Fibre (g) 0.67 Carrot 25 g 1 small size
Calcium (mg) 85.25 Refined flour 20 g 2 dsp
Iron (mg) 1.34 Refined oil 10 ml 1 dsp
Carotene (μg) 337.9 Green chillies 3 g 1 piece
Coriander leaves 2 g Few
Method
Water 100 ml 2/5 cup
1. Chop onion, carrot, French bean, green
Salt to taste to taste
chillies and coriander leaves.
2. Blanch chopped carrot, French bean for 3-5 Cooked preparation 255 g 6
minutes.
3. Mix semolina, salt and green chillies with
curd and make a batter by adding water.
4. Add chopped onion, coriander leaves and
blanched vegetables to the batter and mix
well.
5. Heat a tawa, grease it with oil, pour a
ladleful of batter on heated tawa and
spread.
6. Cook for a few minutes and turn the upside
down.
7. Cook for a few seconds, roll it and serve
with sauce.

48
Vegetable Rawa Chilla

49
Vegetable Ragi Chilla
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 178 Ragi flour 70 g 1/3 cup

Protein (g) 3.91 Carrot 50 g 1 small size
Fat (g) 6.72 Bengal gram flour 30 g 3 dsp
Minerals (g) 1.17 Onion 25 g 1 small size
Fibre (g) 1.66 Capsicum 25 g 1 small size
Calcium (mg) 118.8 Cabbage 25 g 4 of small size
Iron (mg) 1.70 Oil 15 ml 1 tbsp
Carotene (μg) 278 Coriander leaves 2 g Few
Ginger paste 2 g ½ tsp
Method
Water 150 ml ½ cup (approx.)
1. Chop vegetables and blanch for five
Cooked preparation 360 g 6
minutes.
2. Mix ragi, besan, salt and green chilli and
make batter by adding water.
3. Heat oil, add green chillies and chopped
onion, stir-fry till transparent. Add
blanched vegetables and stir-fry for 5
minutes with lid on.
4. Add coriander leaves to fried vegetables.
5. Divide fried vegetables into six equal
portions.
6. Heat a tawa, grease it with oil, put a
ladleful of batter and spread.
7. Cook for a few seconds and turn the side.
8. Spread a portion of fried vegetables over it.
9. Cook for a few seconds, roll it and serve
with sauce.

50
Vegetable Ragi Chilla

51
Amaranth Puri
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 180

Amaranthus leaves(Chopped) 50 g ½ cup
Protein (g) 8.96
Wheat flour 50 g 1/3 cup
Fat (g) 25.88
Ragi flour 50 g 1/3 cup
Minerals (g) 2
Oil (absorbed) 50 ml 5 dsp
Fibre (g) 1.66
Garlic paste 2 g ½ tsp
Calcium (mg) 191.5
Ginger paste 2 g ½ tsp
Iron (mg) 2.56
Carum seeds 0.25 g ¼ tsp
Carotene (μg) 1398
Black cumin seeds 0.25 g ¼ tsp
Method Salt to taste to taste
1. Steam amaranth leaves and grind to a Cooked preparation 188 g 10
fine paste.
2. Add oil (1 tbsp) to sieved flour and mix
properly.
3. Add amaranth paste, ginger-garlic paste,
salt, carum and cumin seeds and make a
dough.
4. Cover the dough with a wet cloth and
keep aside to rest.
5. Divide dough into ten equal balls and roll
into small chapaties.
6. Heat oil and deep-fry each small chapatti
till they puff and become slightly brown
on both sides.

Notes: Palak and other seasonally

available leaves can be used in place of
amaranthus leaves.

52
Amaranth Puri

53
Khasti Kachauri
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 698

Refined flour 100 g 2
⁄3 cup
Protein (g) 12.11
Oil (absorbed) 95 ml 2⁄5 cup
Fat (g) 48.68
Black gram dhal 50 g ¼ cup
Minerals (g) 1.57
Spinach 50 g ½ cup
Fibre (g) 0.79
Red chilli powder 1 g 1 tsp
Calcium (mg) 71.07
Mango powder 0.50 g ¼ tsp
Iron (mg) 2.72
Coriander powder 0.50 g ¼ tsp
Carotene (μg) 1408
Carum 0.25 g ¼ tsp
Method Cumin seed 0.25 g ¼ tsp
1. Soak dal for 2 hours, drain water Sugar 0.25 g ¼ tsp
completely and grind coarsely. Garam masala 0.25 g ¼ tsp
2. Steam spinach and grind it. Salt to taste to taste
3. Add spinach paste to flour and make Cooked preparation 252 g 8
smooth dough.
4. Heat oil (1 tbsp), add all spices and stir
for a minute.
5. Add ground dal, sugar, salt and stir-fry
for 2-3 minutes.
6. Divide fillings and dough into 8 equal
portions.
7. Roll out each dough portion into a small
roti, place one portion of dal fillings in
the centre, bring the edges together and
press firmly.
8. Roll the stuffed dough into a puri.
9. Heat oil and deep fry till golden on both
sides.

54
Khasti Kachauri

55
56
57
Lauki Ka Kofta
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 357 Bottle gourd (grated) 75 g ¾ cup

Protein (g) 5.56 Onion 50 g 1 medium size
Fat (g) 26.9 Tomato 50 g 1 medium size
Minerals (g) 1.58 Bengal gram flour 25 g 5 tsp
Fibre (g) 2.64 Oil 20 ml 2 dsp
Calcium (mg) 74.6 Ginger paste 17 g 1 tbsp
Iron (mg) 2.98 Rice flour 10 g 1 dsp
Carotene (μg) 126.2 Garlic paste 5g 1 tsp
Coriander powder 5 g 2 tsp
Method Cumin seed powder 2.5 g 1 tsp
1. Grate bottle gourd, chop green chillies, Green chillies 2 g 1 piece
tomato, onion and coriander leaves.
Red chilli powder 1 g ½ tsp
2. Mix grated bottle gourd, besan, rice flour,
Turmeric powder 1 g ¼ tsp
salt, turmeric and divide mixture into eight
portions and make balls. Fenugreek seeds 0.50 g ¼ tsp
3. Fry the balls in deep oil till brown on all Black pepper powder 0.50 g ¼ tsp
sides. Gram masala 0.25 g ¼ tsp
4. Drain and keep aside. Salt to taste to taste
5. Heat 1 dsp oil and stir-fry onion till golden
Cooked preparation 336 g 8 ( 2 bowl)
brown.
6. Add ginger-garlic paste and other spices
including salt and fry for a few minutes.
7. Add chopped tomatoes and cook till all the
moisture evaporates.
8. Add a cup of water and allow to simmer till
the gravy is slightly thick.
9. Add deep fried kofta and remove from the
flame.
10. Garnish with coriander leaves and serve hot.

58
Lauki Ka Kofta

59
Stuffed Capsicum
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 123 Capsicum 200 g

2 big size
Protein (g) 4.18 Potato 100 g 2 medium size
Fat (g) 16.56 Carrot 50 g 1 medium size
Minerals (g) 1.72 Oil 30 ml 2 tbsp
Fibre (g) 4.78 Onion 20 g 1 small size
Calcium (mg) 136.78 Coriander powder 10 g 1 dsp
Iron (mg) 2.88 Garlic paste 5 g 2 tsp
Carotene (μg) 1151 Cumin powder 5 g 2 tsp
Coriander leaves 5 g 1 bunch
Method
Green chillies 2 g 1 piece
1. Chop vegetables except capsicum and potato.
Red chilli powder 0.50 g ¼ tsp
2. Cut capsicum into halves and scoop.
3. Boil potato and mash it. Turmeric powder 0.50 g ¼ tsp
4. Heat oil (1 tbsp), add asafoetida, chopped Asafoetida 0.25 g ¼ tsp
onion, garlic and fry till golden brown. Salt to taste to taste
5. Add green chilli, carrot, spices and salt. Cooked preparation 345 g 4 piece
6. Add mashed potato and stir-fry till oil
separates.
7. Fill capsicum halves with cooked vegetables.
8. Either bake them in an oven or fry on slow
fire in a pan by applying oil (1 tbsp) with
heavy cover.
9. Serve hot.

60
Stuffed Capsicum

61
Stuffed Bitter gourd
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 220 Bitter gourd 330 g 4 medium size

Protein (g) 3.33 Onion 200 g 4 medium size
Fat (g) 17.32 Oil 65 ml ¼ cup
Minerals (g) 1.28 Coriander powder 15 g 1 tbsp
Fibre (g) 2.51 Garlic paste 15 g 1 tbsp
Calcium (mg) 76.83 Cumin powder 5 g 1 tsp
Iron (mg) 1.88 Ginger paste 5 g 1 tsp
Carotene (μg) 155.73 Mango powder 1.50 g 1 tsp
Turmeric powder 0.50 g ¼ tsp
Method
Black pepper 0.50 g ¼ tsp
1. Wash and chop onion.
Red chilli powder 0.50 g ¼ tsp
2. Cut bitter gourd longitudinally into half
without separating, scoop and boil for a few Fenugreek seeds 0.50 g ¼ tsp
minutes. Salt to taste to taste
3. Heat oil (3 tbsp), fry onion, garlic and ginger Cooked preparation 330 g 4
paste till golden brown.
4. Add all spices, salt and fry till cooked.
5. Stuff cooked mixture into bitter gourd.
6. Fry (shallow) stuffed bitter gourd on slow
fire in a heavy pan with lid.

62
Stuffed Bitter gourd

63
Stuffed Tomato
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 154 Tomato 300 g 4 big size

Protein (g) 2.11 Potato 100 g 2 medium size
Fat (g) 10.63 French bean 50 g 10 piece
Minerals (g) 0.97 Carrot 50 g 1 medium size
Fibre (g) 1.79 Onion 50 g 1 medium size
Calcium (mg) 83.77 Oil 40 ml 4 dsp
Iron (mg) 1.23 Coriander powder 5 g 1 tsp
Carotene (μg) 629.95 Cumin seed powder 5 g 2 tsp
Chat masala 5 g 1½ tsp
Method
Coriander leaves 5 g 1 bunch
1. Scoop the tomato.
Green chillies 2 g 1 piece
2. Boil potato and mash it.
Red chilli powder 0.50 g ¼ tsp
3. Chop vegetables and blanch.
4. Heat oil (2 tbsp), add chopped onion, garlic Salt to taste to taste
and fry till golden brown. Cooked preparation 345 g 4
5. Add blanched vegetables, green chillies,
other spices and salt.
6. Add potato and stir-fry till oil separates.
7. Fill the tomato with the fried vegetables.
8. Either bake them in an oven or shallow-fry
on slow flame in a heavy pan with lid.

64
Stuffed Tomato

65
Baigan ki Kalonji
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 260 Brinjal 250 g 4 piece

Protein (g) 2.92 Mustard oil 45 ml 3 tbsp
Fat (g) 23.9 Garlic 10 g 10 cloves
Minerals (g) 0.67 Coriander seed 5 g 1 tsp
Fibre (g) 2.17 Coariander leaves 5 g 1 bunch
Calcium (mg) 45.47 Ginger 5 g ½ inch
Iron (mg) 1.44 Green chillies 5g 2 piece
Carotene (μg) 104.19 Mustard seed 5 g 1 tsp
Fennel 2 g 1 tsp
Method
Red chilli powder 2 g ½ tsp
1. Slit brinjal into two half without separating.
Cumin seed 1 g ½ tsp
2. Grind garlic, ginger and green chilli to a
fine paste. Mango powder 2 g ½ tsp
3. Grind coriander, mustard, fennel, cumin Fenugreek seed 1 g ¼ tsp
and fenugreek seeds to a fine powder. Turmeric 1 g ¼ tsp
4. Apply some masala on brinjal. Carom seed 0.55 g ¼ tsp
5. Heat oil and shallow fry brinjal with lid till Garam masala 0.50 g ¼ tsp
done.
Asafoetida 0.25 g ¼ tsp
6. Heat remaining oil and add asafoetida,
carom seed and allow it to splutter for few Salt to taste to taste
seconds. Add all wet and dried masala and Cooked preparation 347 g 2 bowl
cook till oil gets separated.
7. Add water to masala and boil for a few
minutes.
8. Add fried brinjal to gravy and let it simmer
for a few seconds.
9. Remove from the fire and sprinkle
coriander leaves.

66
Baigan ki Kalonji

67
Kurkuri Bhindi
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 154 Lady’s finger 125 g 10 piece

Protein (g) 2.27 Oil (absorbed) 30 ml 2 tbsp
Fat (g) 12.93 Gram flour 10 g 1 dsp
Minerals (g) 0.60 Red chilli powder 0.50 g ¼ tsp
Fibre (g) 0.90 Amchur powder 0.25 g ¼ tsp
Calcium (mg) 44.96 Garam masala 0.25 g ¼ tsp
Iron (mg) 0.68 Turmeric powder 0.25 g ¼ tsp
Carotene (μg) 39.8 Salt to taste to taste
Cooked preparation 75 g 40
Method
1. Cut lady’s finger lengthwise into four pieces.
2. Spread these pieces on tray.
3. Sprinkle salt, chilli powder, garam masala,
amchur powder and mix gently.
4. Sprinkle gram flour and spread it evenly.
5. Heat oil and fry small portions till brown and
crisp.
6. Serve hot.

68
Kurkuri Bhindi

69
70
71
Gajar Ka Laddoo
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 228 Carrots 250 g 3 big size

Protein (g) 1.84 Sugar 50 g 5 dsp
Fat (g) 13.98 Coconut powder 20 g 2 dsp
Minerals (g) 1.56 Ghee 15 g 1 tbsp
Fibre (g) 1.53 Cardamom 0.25 g ¼ tsp
Calcium (mg) 103 Cooked preparation 210 g 9
Iron (mg) 1.33
Carotene (μg) 2382

Method
1. Grate carrots.
2. Heat ghee, add carrots and stir-fry till
golden.
3. Add sugar and cook while stirring frequently
till ghee separates.
4. Add cardamom and coconut powder.
5. Allow the mixture to cool a little so that the
mixture can be handled.
6. Take about 25 g of the portion and press
between palms to make a laddoo.

72
Gajar Ka Laddoo

73
Gobhi Ki Kheer
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 744.33 Milk 500 ml 2 cup

Protein (g) 24.32 Cauliflower (grated) 100 g ½ cup
Fat (g) 42.93 Sugar 20 g 2 dsp
Minerals (g) 5.23 Refined oil 10 ml 1 dsp
Fibre (g) 1.36 Raisins 10 g 10 piece
Calcium (mg) 1094 Cardamom powder 0.25 g ¼ tsp
Iron (mg) 3.04 Cooked preparation 260 g 1cup
Carotene (μg) 270.24

Method
1. Grate and blanch cauliflower.
2. Heat oil and sauté grated cauliflower.
3. Add milk and cook while stirring frequently
till done.
4. Add dry fruits and cook for 2 minutes.
5. Remove from fire and add sugar.
6. Allow it to cool and serve.

74
Gobhi Ki Kheer

75
Lauki Ka Halwa
Nutritive value per serving Ingredients Weight Measure/No.

Energy (Kcal) 352 Bottle gourd (grated) 450 g 1 medium size

Protein (g) 4.73 Sugar 70 g ¼ cup
Fat (g) 11.21 Ghee 15 ml 1 tbsp
Minerals (g) 3.09 Coconut powder 5 g 1 tsp
Fibre (g) 3.85 Cardamom 0.50 g ¼ tsp
Calcium (mg) 63.8 Cooked preparation 140 g 2 bowl
Iron (mg) 4.55
Carotene (μg) 20.25

Method
1. Grate bottle gourd.
2. Heat ghee and fry grated bottle gourd.
3. Allow to simmer for 20 minutes, covered
with lid, stir occasionally.
4. Add sugar, cardamom powder and stir-cook
till ghee starts separating from the mixture.
5. Cool it, sprinkle coconut powder and serve.

76
Lauki Ka Halwa

77
78
79
Mixed Vegetable Pickle Method
Ingredients Weight/ Measure 1. Wash all vegetables and cut into small cubes.
Cauliflower 500 g 2. Blanch all vegetables except ginger and garlic for 2-3 minutes.
Turnip 250 g
3. Dry in the sun for 2-3 hour.
Carrot 500 g
Green pea 500 g 4. Roast fenugreek, fennel and grind coarsely.

Unripe papaya 1 Kg 5. Heat oil to the smoking point, add asafoetida and put off the fire.
Beans 250g 6. Add all spices, chopped ginger, garlic, vinegar, oil, salt to
Radish 500g
vegetables. Add cooled oil to the vegetables and mix properly.
Capsicum 500g
Oil 500 ml 7. Keep in sun for 4-5 days.

Salt 400 g 8. Pack pickles in dry jar and store at dry place.
Red chilli powder 2 tbsp
Fennel 1tsp
Mustard seed 150 g
Ginger 250 g
Garlic 250 g
Fenugreek 1tsp
Turmeric 3tbsp
Vinegar 1 cup
Ajwain 1 tsp
Mangrella 1 tsp
Asafoetida ½ tsp

Prepared Product: 4.5 Kg

80
Mixed Vegetable Pickle

81
Tomato Pickle Method
Ingredients Weight/ Measure 1. Wash tomatoes and cut into four pieces.
Tomato 1 kg 2. Grind mustard seeds to a fine powder.
Vinegar 1 cup 3. Grind garlic and ginger with vinegar.
Oil 200 ml 4. Heat oil, put fenugreek seed and allow spluttering for a few
Green chilli 100 g seconds.
Salt 60 g 5. Add curry leaves, garlic-ginger paste and fry for 10 minutes.
Mustard seeds 60 g 6. Add chopped green chilli, red chilli powder, mustard powder and
Garlic 50 g turmeric to fried mixture.
Ginger 50 g 7. Add tomatoes and cook till oil separates.
Fenugreek seed ½ tsp 8. Add vinegar and cook for 5 minutes.
Turmeric powder ½ tsp 9. Fill in bottle and seal it.
Curry leaves Few
Red chilli powder 2 tsp

Prepared Product: 1 Kg

82
Tomato Pickle

83
Mango Pickle Method
Ingredients Weight/ Measure 1. Select healthy, under ripe mangoes.
Mango slices 1 kg 2. Wash the mangoes, cut into pieces.
Fenugreek seeds 100 g 3. Spread the pieces on clean cloth till surface moisture evaporates.
Salt 150 g 4. Roast the spices lightly and grind coarsely.
Black cumin seeds 10 g 5. Add salt and spices to mango pieces and mix thoroughly.
Red chilli powder 25 g 6. Fill it in dry, sterilised jar and pour mustard oil in the jar.
Black pepper 20 g 7. Store in a cool dry place.
Fennel seeds 50 g
Turmeric powder 25 g
Mustard oil 500 ml

Prepared Product: 1 Kg

84
Mango Pickle

85
Jack Fruit Pickle Method
Ingredients Weight/ Measure 1. Select tender jack fruit for pickle making.
Jackfruit 1 kg 2. Peel the outer rind with a stainless steel knife after applying oil/ fat
Ginger 100 g on its surface to avoid sticking.
Garlic 100g 3. Cut the fruit into small pieces of 2-3 cm size. Blanch the pieces into
Mustard seed 50 g boiling water for 5 -6 minutes.
Fennel (roasted) 25g 4. Spread the blanched pieces on a clean cloth in the sun till surface
Carum seeds 10 g moisture evaporates.
Salt 125 g 5. Peel garlic and ginger and grind to a fine paste with vinegar.
Red chilli powder 25 g 6. Grind mustard seeds and roasted fennel coarsely.
Turmeric powder 20 g 7. Heat oil in a karahi. Add ginger- garlic paste and fry for 5 minutes.
Mustard oil ½ kg Add all spices, salt and fry for 1-2 minute.
Vinegar 1 cup 8. Remove from the flame. Add blanched jackfruit pieces, remaining
vinegar and mix thoroughly.
Prepared Product: 800 g 9. Fill in dry clean jar and keep in the sun for one week.
10. The pickle gets ready in 10-15 days.

86
Jack Fruit Pickle

87
Ole Ka Pickle Method
Ingredients Weight/ Measure 1. Peel and grate ole and ginger.
Ole 1kg 2. Chop green chillies and garlic into fine pieces.
Ginger 200g 3. Heat oil to the smoking point; add hing and put off the fire.
Peeled garlic 200g 4. Add all spices, salt, vinegar, chopped green chilli, garlic and cooled
Green chillies 100g oil to grated ole and ginger and mix thoroughly.
Mustard powder 25g 5. Keep in the sun for one week.
Roasted coriander powder 10g 6. Fill the pickle in a dry and sterilized jar.
Roasted fenugreek powder 5g
Roasted cumin powder 5g
Roasted fennel powder 5g
Ajwain ½ tsp
Mangrealla ½ tsp
Haldi powder 20g
Oil ½ litter
Vinegar 1 cup
Salt 125g

Prepared Product: 1.25 Kg

88
Ole Ka Pickle

89
Green Chilli - Ginger Pickle Method
Ingredients Weight/ Measure 1. Wash green chillies thoroughly and spread on a clean cloth till
Green chillies 1 kg water evaporates.
Ginger 500 g 2. Slit chillies lengthwise.
Lemon Juice 150 g 3. Peel and cut ginger into slices and spread it on a clean piece of cloth
Salt 150 g till the moisture evaporates. Add lemon juice, salt and vinegar to
Vinegar 10 ml green chillies and ginger slices.
4. Fill it in a clean jar and keep in the sun for 5-6 days.
Prepared Product: 1.5 Kg

90
Green Chilli - Ginger Pickle

91
Stuffed Red Chillies Pickle Method
Ingredients Weight/ Measure
1. Select sound, fully developed and big sized red chillies.
Red chillies 1 kg
2. Wash red chillies thoroughly and spread on a clean piece of cloth
Amchur 50 g
till the moisture evaporates.
Mustard oil 250 ml
3. Remove the stalk and separate the seeds.
Salt 100 g
4. Roast and grind all the spices.
Cloves 2 g
5. Heat some oil; add spices, salt and seeds. Fill the mixture into
Cinnamon 2 g
chillies thoroughly and transfer it in jars.
Cumin seeds 2g
6. Keep in sun for 3-4 days. Pour remaining oil on chillies.
Mustard seeds 20 g
Black Cardamom 1g

92
Stuffed Red Chillies Pickle

93
Amla Pickle Method
Ingredients Weight/ Measure
1. Select fully mature, healthy amlas. Wash them thoroughly under
Amla 1 kg
running water.
Mustard oil 250 ml
2. Blanch in boiling water for 5-6 min.
Salt 150 g
3. Drain away the water and spread on a muslin cloth till the moisture
Red chilli powder 2 tsp
evaporates.
Turmeric powder 2 tsp
4. Roast fenugreek seeds, black cumin seeds, fennel seeds slightly and
Black cumin seed 2 tsp
grind separately to a fine powder.
Fenugreek seeds 25 g
5. Put mustard oil in a pan. Allow it to heat. Add a pinch of salt and
Mustard seeds 50 g
a few drops of water to produce foam. This evaporates the raw
Fennel seeds 25 g
flavour of mustard oil.
6. Add all the spices and fry for 2-3 min.
Prepared Product: 1.25 Kg
7. Add amlas and salt; mix them thoroughly and fry for 2-3 min.
8. Allow it to cool.
9. Fill in the dry and sterilised jar.
10. Keep the jar under the sun for 5-6 days. Shake the jar occasionally.

94
Amla Pickle

95
Lemon Pickle (Sweet & Sour) Method
Ingredients Weight/ Measure
1. Select fully ripe lemons and wash thoroughly.
Lemon 1 kg
2. Spread on a muslin cloth and allow them to dry.
Sugar 500 g
3. Cut all the lemons in four parts keeping the bottom attached.
Salt 150 g
4. Roast spices slightly and grind separately to a coarse powder.
Black salt 50 g
5. Add salt, sugar, roasted spices to lemon cuts and mix properly.
Carum seeds 15 g
6. Pour the pickle in clean, dry and sterilised jar.
Black pepper 10 g
7. Keep it in the sun for 7-8 days.
Cumin seeds 10 g
Cloves 02 g
Cinnamon 02 g

Prepared Product: 1.25 Kg

96
Lemon Pickle (Sweet and Sour)

97
Green Chilli Pickle Method
Ingredients Weight/ Measure
1. Wash the green chillies thoroughly and spread on a clean cloth till
Green chillies 1 kg
water evaporates.
Mustard seeds 50 g
2. Slit chillies lengthwise.
Salt 50 g
3. Roast fenugreek seeds, fennel seeds slightly and grind coarsely.
Cumin seeds 25 g
Also grind mustard seeds separately.
Fennel seeds 25 g
4. Heat oil in a pan, add spices and fry for 2-3 min. add salt and mix
Turmeric powder 50 g
thoroughly.
Mustard oil 25-30 ml
5. Fill chillies with masala.
Lime juice 20 ml
6. Fill in the clean, dry and sterilised jar. Pour lemon juice and shake
well.
Prepared Product: 1.2 Kg

98
Green Chilli Pickle

99
Bamboo Shoot Pickle Method
Ingredients Weight/ Measure
1. Cut bamboo shoots into small pieces.
Tender bamboo shoots 1 kg
2. Boil chopped bamboo shoots 3-4 times by changing water.
Salt 100 g
3. Spread boiled bamboo shoots on a clean cloth in sun for 2-3 hours.
Mustard oil 300 ml
4. Roast fenugreek, fennel seeds till it starts to splutter. Let it cool
Fenugreek seeds 20 g
down.
Tamarind powder 30 g
5. Now grind roasted fenugreek, fennel, mustard seeds separately
Fennel seeds 40 g
into coarse powder.
Red chilli powder 15 g
6. In a mixing bowl, add the bamboo shoots, ground spices, vinegar,
Mustard seeds 30 g
salt and mustard oil. Mix all together nicely.
Vinegar 1tbsp
7. Transfer the mixture in a sterilized jar and keep in the sun for 7-8
days.
Prepared Product: 1 Kg

100
Bamboo Shoot Pickle

101
Mahua Ka Pickle Method
Ingredients Weight/ Measure
1. Soak dried Mahua flower in water for overnight
Dried Mahua flower 500 g
2. Blanch soaked mahua flower in 2% citric acid solution for 5-6
Tamarind paste 200 g
minutes.
Mustard oil 100 ml
3. Drain the water and spread on a clean piece of cloth till moisture
Acetic acid ½ tsp
evaporates.
Red chilli powder 1 tsp
4. Heat oil and put hing; add all spices, salt and stir fry for 1-2
Roasted fenugreek seed powder 1 tsp
minutes.
Roasted cumin seed powder 1 tsp
5. Add acetic acid and transfer the content to a clean and dry jar and
Mustard powder 2 tsp
keep it in the sun for 3-4 days.
Hing ½tsp
Fennel seed ½tsp
Salt 70 g

Prepared Product: 1.25 Kg

102
Mahua Ka Pickle

103
104
105
Guava Jelly Method
Ingredients Weight/ Measure
1. Select just ripe guava, wash and cut them into thin pieces.
Guava 1 kg 2. Add water to cover up the fruit slices well.
Citric acid ½ tsp 3. Add citric acid and simmer over slow flame for about half an hour.
4. Crush and press while cooking, stain the extract. Again boil the
Sugar as required
residue after adding a little amount of water.
Water 1 litre 5. Strain and mix it with earlier extract.
Prepared product 2 bottle 6. Filter the extract through thick cloth without squeezing.
7. Allow it to stand overnight to make it clear.
Test of Pectin 8. Perform the pectin test for determining the amount of sugar to be
added.
Take two teaspoonfuls of cooked fruit extract 9. Put the extract on fire.
and add gently four spoons of methylated spirit 10. Cook quickly, till the end point is reached or the temperature reaches
to 105.50 C.
or alcohol and shake a little. The pectin present
11. Remove scum quickly near the end point. Add flavour, edible colour,
in the extract will jell. If one thick clot is formed, if desired. Strain, if needed, through muslin cloth.
sugar equal or 3/4th of the weight of the juice 12. Pour in clean dry wide- mouthed jars.
is to be added and the juice is considered rich in
End Point Test
pectin. If clot breaks up into two or three pieces,
the pectin content is medium and 2/3rd or 3/4th End point of jams and jellies can be determined by sheet test or drop test.

to 1/2 amount of sugar by weight is to be added. Sheet test: when the product becomes sufficiently thick in consistency, dip

If the pectin test indicates below medium pectin a spoon into it and let the product run off the sides of the spoon. Allow it

(very thin gelatine air mass) the extract should be to cool, if the product falls off in the form of a sheet instead of flowing in a

heated to concentrate pectin, till it gives a test for single stream, it means that the end point has reached and the product is

good or medium pectin. Synthetic pectin, if need- ready for filling into containers. Otherwise continue cooking till the sheet

ed can also be added. test is satisfactory.

Drop test: Pour a drop of concentrated product in a plate containing
water. If it settles down without disintegration, the end point is reached.

106
Guava Jelly

107
Tomato Jam Method
Ingredients Weight/ Measure
1. Boil tomato slices and extract puree through a stainless steel strainer
Tomato 1 kg
to separate the seeds and skins.
Sugar 750 g
2. Add sugar to puree, boil and strain once again.
Pectin 10 g
3. Concentrate the mixture.
Citric acid ½ tsp
4. Add citric acid and pectin when mixture started thickening.
Prepared Jam 2 bottle
5. When the mass has become sufficiently thick in consistency, dip a
spoon into it and let the product run off the sides of the spoon. If, on
cooling, the product falls off in the form of a sheet instead of flowing
in a single stream it means that jam is ready,
6. Pour the hot jam into clean dry jars or bottles.

108
Tomato Jam

109
Mixed Fruit Jam Method
Ingredients Weight/ Measure

}
1. Wash pineapple, guava and mango, remove the peel and cut into
Pineapple 250g
Peeled small pieces.
Guava 250 g
and 2. Peel banana and cut into slices and mix with above mixture.
Mango 250g
chopped 3. Add water and citric acid, cook till it becomes soft.
Banana 250g
4. Crush while boiling so that it turns into a uniform thick mass.
Sugar 750g
5. Add sugar, stir continuously and simmer for 1-2 minutes.
Citric acid 3-4 g
6. Cook rapidly till end point is reached.
Water 250 ml
7. Add desired colour.
Prepared Jam 2 bottle
8. Pour the hot jam into clean jars and cover properly.

110
Mixed Fruit Jam

111
112
113
Tomato Ketchup Method
Ingredients Weight/ Measure
1. Select fully ripe deep red colored tomatoes.
Tomato 2 kg
2. Cook tomato, onion, red chilli powder, garlic and ginger in
Onion 100 g
pressure cooker till one or two whistle.
Ginger 50 g
3. Strain puree through stainless steel strainer to separate the skins
Garlic 20 g
and seeds. Discard the seeds and skins.
Garam masala 15 g
4. Add about 1/3 rd of sugar
Red chilli powder 20 -25 g
5. Tie garam masala in a muslin cloth and immerse into pulp.
Salt 10 g
6. Cook pulp till it reduces to one third of its original mass.
Sugar 100-150 g
7. Take out garam masala bag and squeeze it properly to extract the
Acetic acid 2 tbsp
juice and flavour of spices.
Sodium benzoate 1 g/kg cooked
8. Remove the muslin bag; add acetic acid, salt and remaining sugar.
preparation
9. Cook it till the finished product is of desired consistency.
10. Test consistency of Ketchup by pouring a little sample on a dry
Prepared Product: 1 Kg
plate. If water separates out, cook for some more time.
11. Remove from fire; mix sodium benzoate to a small quantity of the
finished product and transfer it to the rest of the product.
12. Mix well and pour the product into clean and dry bottles while hot
and seal.

114
Tomato Ketchup

115
Chilli Sauce Method
Ingredients Weight/ Measure
1. Peel ginger, garlic and unripe papaya.
Green chilli 1 kg
2. Cut papaya into medium size.
Unripe Papaya 1 kg
3. Grind ginger and garlic with vinegar to a fine paste.
Ginger 200 g
4. Cook papaya, chilli, ginger-garlic paste with turmeric powder and
Garlic 200 g
vinegar in pressure cooker for10 minutes and keep aside to cool.
Vinegar 2 litre
5. Grind cooked mass and strain through stainless steel strainer.
Sugar 150 g
6. Cook it on low flame.
Salt 120 g
7. Add all spices, salt, and sugar.
Cardamom powder 5g
8. Cook it till the product is of desired consistency.
Turmeric powder 2 tsp
9. Pour the sauce into sterlised bottles while hot and seal.
Dalchini powder ½ tsp

Prepared Product: 3.5 Kg

116
Chilli Sauce

117
Tomato Chutney Method
Ingredients Weight/ Measure
1. Blanch tomato for 3-4 minutes.
Tomato 1 kg
2. Dip immediately in cold water.
Sugar 750 g
3. Peel, mash and strain through stainless steel strainer.
Onion 100 g
4. Cook all ingredients except acetic acid till thick consistency.
Ginger 50 g
5. Turn off the flame and add acetic acid.
Garlic 20 g
6. Pour the chutney in clean jars and seal.
Red chilli powder 10 g
Salt 10 g
Garam masala 7g
Acetic acid 5 ml

Prepared Chutney 1.5 Kg

118
Tomato Chutney

119
120
121
Bael Squash Method
Ingredients Weight/ Measure
1. Extract pulp with the help of spoon.
Bael juice 1 litter
2. Remove seed and fiber.
Sugar 1½ kg
3. Add double quantity of water to its weight and leave overnight.
Water 1 litter
4. Next day rub the pulp and strain the juice by passing through a
Citric acid 4 tsp
stainless steel strainer.
Potassium meta bisulphite 600 mg/kg of
5. Mix sugar, citric acid and water and boil. Remove scum and strain
finished product
through a muslin cloth.
6. Mix juice and syrup when it is cool. Dissolve potassium meta
Prepared Product : 3 bottle
bisulphite in small quantity of squash and add this to entire
quantity.
7. Fill squash into dry sterilized bottles, leaving 2.5-3.5 cm space at the
top.
8. Seal the bottle and store in cool dry place.

122
Bael Squash

123
Green Mango Squash Method
Ingredients Weight/ Measure
1. Peel the skin of the mango and grate.
Raw mango 1 kg
2. Cook grated pieces with water till soft
Water 1.5 kg
3. Strain the juice and let it cool.
Sugar 1.5 kg
4. Take mint leaves(50g) and grind with little water and strain the
Salt 80g
juice
Mint juice 4 tsp
5. Mix sugar, citric acid and water and boil. Add salt, spices and turn
Cumin seed powder 2 tsp
off the flame. Remove scum and strain through a muslin cloth.
Citric acid 1 tsp
6. Mix both juice and syrup when it is cool. Dissolve potassium meta
Sodium benzoate 0.6 g/kg prepared
bisulphite, colour in small quantity of squash and add this to entire
product
quantity.
Green colour 200mg/kg of
7. Fill squash into dry sterilized bottles, leaving 2.5-3.5 cm space at the
prepared product
top.
8. Seal the bottle and store in cool dry place.
Prepared Product : 4 bottle

124
Green Mango Squash

125
Lime Squash Method
Ingredients Weight/ Measure
1. Wash the fruit, cut into halves and extract the juice.
Juice 1 liter
2. Strain through muslin cloth to remove seeds and coarse pulp.
Sugar 1.50 kg
3. Mix sugar and water to dissolve sugar completely, boil 2-3minutes.
Water 750 ml
Strain through a muslin cloth.
Colour 200mg/kg finished
4. Cool and mix with juice.
product
5. Dissolve preservative , colour in small quantities of squash and
Potassium Meta bisulphite 0.6g/kg finished
mix it with the prepared squash. Transfer into sterilised bottles.
product

Prepared Product : 3 bottle

126
Lime Squash

127
Litchi Squash Method
Ingredients Weight/ Measure
1. Select fully ripe litchi. Peel and remove stone.
Litchi juice 1litter
2. Blend pulp and strain the litchi juice through a sieve.
Sugar 1.25kg
3. Place water and sugar in a pan and stir over low heat till sugar
Water 750 ml
dissolves.
Citric acid 30g
4. Once it dissolves, add citric acid and bring to a boil.
KMS 1.8g
5. Boil for about two minutes.
6. Take the syrup off the heat. Remove scum and strain through a
Prepared Product : 3 bottle
muslin cloth. Let it cool.
7. Mix juice and syrup. Dissolve KMS in small quantity of squash and
add this to entire quantity.
8. Fill squash into clean bottles and seal.

128
Litchi Squash

129
130
131
Amla Preserve Method
Ingredients Weight/ Measure
1. Select large-sized fruits for making the preserve.
Amla 1 kg 2. Wash the fruits in water to remove dirt, dust etc.
Sugar 1 kg 3. Prick them with a needle of bamboo (wood) or stainless steel. Do
Water (for syrup) 400 ml not use an iron needle as the fruit is rich in tannins which combine
Citric acid ½ tsp with iron salts to form blue or black compounds.
4. After pricking, place the fruit in 2 percent common salt solution.
Prepared Product: 2 Kg 5. Raise the strength of the salt solution progressively by 2 percent on
subsequent days, until the final concentration reaches 8.0 percent.
6. Wash the fruits in water and place them in freshly prepared 8
percent brine for about a week. This treatment removes most of the
astringency in the fruit.
7. Wash the fruits again. Ordinary iron equipment should not be used
so as to avoid discoloration.
8. Blanch the fruits in 2 percent alum solution until they become
sufficiently soft, taking care to see that the segments do not break or
crack in the process.
9. Take sugar equal to half the weight of amla. Place the sugar and
amla in alternate layers in a vessel and leave the mass for 24 hours.
During this period the fruit would give a syrup of 360 - 380 Brix.
10. Next day, boil the mass for a few minutes and raise the strength of
the syrup to 600 Brix by adding more sugar.
11. Citric or tartaric acid can be added to invert the sugar to prevent
crystallization which can be @ 1.5-2.0 g/kg of sugar added.
12. On the third day raise the strength of the syrup to 700 Brix and
leave the mass in the syrup for one week. After this the product will
be ready for packing in jars.

132
Amla Preserve

133
Bael ka Muraba Method
Ingredients Weight/ Measure
1. Select half ripe Bael. Break and remove the shell. Cut into slices.
Bael pieces 01 kg
Remove seeds and other gummy parts.
Sugar 01 kg
2. Prick them with a needle of bamboo or stainless steel.
Water 750 ml
3. After pricking, place the pieces into 2% lime solution for 3 hours.
Citric acid 02 g
4. Take out the pieces and wash the slices nicely with water.
5. Blanch the fruit pieces in water until they become soft.
Prepared Product: 1.5 Kg
6. Take sugar equal to half the weight of fruit pieces and dissolve
in water. Add citric acid and boil the solution. Add the blanched
pieces into boiling syrup and cook on low flame for ½ hour.
7. Next day remove the slices from the solution and add the other half
of the sugar to the syrup and bring it to boil.
8. Add slice to the syrup and cook the pieces in the syrup till the
syrup becomes thick like honey.
9. Allow the preserve to cool. Put it in clean Jars, cap it tightly and
store in a cool and dry place.

134
Bael ka Muraba

135
Carrot Candy Method
Ingredients Weight/ Measure
1. Select tender carrots of medium size.
Carrot 1 kg
2. Scrape off the outer peel of the carrots and wash thoroughly.
Sugar 1 kg
3. Remove the head and tail of carrots. Keep carrots whole or cut
Water (for syrup) 500 ml
length wise. Prick the carrots extensively with stainless steel fork.
Citric acid 1 tsp
4. Boil the slices or whole carrots in water till they become soft and
drain out the water.
Prepared Product: 450 g
5. Take sugar equal to half the weight of carrot. Prepare syrup by
dissolving sugar into equal quantity of water. Add 2-3 g of citric
acid. Immerse prepared fruit in 50% sugar syrup
6. Next day, boil the syrup by taking out pieces for a few minutes and
raise the strength of the syrup to 600 Brix by adding more sugar.
Add pieces and leave overnight.
7. On the third day raise the strength of the syrup to 700 Brix (
corresponds to syrup of 2-3 consistency) and leave the mass in the
syrup for 48 hour.
8. Boil the syrup after removing the pieces for 3-4 minutes. Add
pieces.
9. Next day drain off the syrup.
10. Dry the candy at room temperature or in the sun for 4-5 hours.
11. Pack in airtight glass jars.

136
Carrot Candy

137
Petha Candy Method
Ingredients Weight/ Measure 1. Select ripe and fully mature petha.
Petha pieces 1 kg 2. Peel it and remove the seeds.
3. Cut longitudinally into large pieces.
Sugar 1 kg
4. Prick the slices with stainless steel fork.
Water 300 ml 5. Soak the pricked slices overnight in 2-3% lime water. Lime hardens the
Citric acid 1.5 g tissues.
6. Drain out lime water; wash the pieces with water.
7. Prepare 1-2% alum solution. Add a small quantity of potassium
Prepared Product: 600 g metabisulhite to the solution. Bring the solution to boil and blanch the
pieces till they become tender. The chemical cleans the fruit and makes
it perfectly white.
8. Drain off the water, wash and spread the boiled slices on a clean cloth
to remove excess of water.
9. Place the prepared pieces of fruit in alternate layers with half of the
sugar in a vessel and keep for24 hours. The pieces will give out
sufficient water to dissolve the sugar. Add 300 ml of water, if required.
10. Next day, remove the slices from the solution and add the other half of
the sugar to the syrup and bring it to boil.
11. Cool the syrup, add citric acid and dissolve completely.
12. Add the pieces to the syrup and boil for about five minutes and keep it
over night.
13. Next day take out the pieces and again boil the syrup till it becomes
thick.
14. Cool the syrup, add the pieces and allow these to remain in the syrup
for two days.
15. Again take out the pieces from syrup and boil the syrup till it spins two
threads .Add the pieces into the prepared syrup.
16. Next day repeat the process once again and continue boiling till the
syrup attains 3-4 thread consistency. Leave for 2-3 days.
17. Drain off the syrup.
18. Dry the candy at room temperature or in the sun for 4-5 hours.

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Petha Candy

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Cabbage- Tomato Vadian Method
Ingredients Weight/ Measure
1. Chop cabbage and tomatoes finely.
Tomato 500 g
2. Clean and soak dal overnight.
Black gram dal 1 kg
3. Grind dal coarsely with tomato juice.
Cabbage 500g
4. Add all spices, chopped tomatoes and cabbage to the paste
Cumin seed powder 1 tsp
5. Mix till it becomes light.
Black Peeper powder 1 tsp gm
6. Take handful of mixture and drop into small lumps/ balls on a
Red chilli powder 01 tsp
greased polythene sheet or cloth in sun.
Green chilli paste 50 g
7. Dry for 3-4 days turning them upside down.
Ginger paste 50 g
8. Pack in air-tight tins or polythene bags.
Prepared Bari 930 g

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Cabbage- Tomato Vadian

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Radish-Tomato Vadian Method
Ingredients Weight/ Measure
1. Clean and soak dal overnight
Radish 01 kg
2. Grate radish and chop tomato finely
Tomato ½ kg
3. Grind dal coarsely with tomato juice
Black gram dal 1 kg
4. Add grated radish, chopped tomatoes and all the spices to
Green chilli paste 50 g
ground paste
Ginger paste 50 g
5. Mix the paste till it becomes light
Zeera powder ½ tsp
6. Take handful of mixture and drop into small lumps/ balls on a
Black peeper power ½ tsp
greased polythene sheet or cloth in sun
Red chilli powder 01 gm
7. Dry for 3-4 days turning them upside down.
Garam Masala ½ tsp
8. Pack in air-tight tins or polythene bags.
Prepared products 920 g

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Radish-Tomato Vadian

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Bathua Vadian Method
Ingredients Weight/ Measure
1. Clean and Soak dal overnight.
Bathua 500 g
2. Clean and pluck tender twigs of bathua discarding fibrous part.
Lentil dal 1 kg
Cut twigs into approximately 1 inch length pieces. Wash and
Cumin seed powder 1 tsp
spread on clean cloth to remove excess of water.
Pepper powder 1 tsp
3. Make bundles of bathua consisting 5-6 pieces per bundle.
Red chilli powder 2 tsp
4. Grind dal coarsely with very little water.
Garam masala ½ tsp
5. Add all the spices to ground paste.
Prepared Bari 910g
6. Mix the paste till it becomes light.
7. Apply dal paste evenly all over each bundle.
8. Dry for 3-4 days turning them upside down.
9. Pack in air-tight tins or polythene bags.

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Bathua Vadian

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Glossary
Amaranth leaves: Lal sag Scented long grain rice: Basmati rice

Asafoetida: Hing Semolina: Suji or rawa

Bay leaf: Tejpta Soya chunks: Soyabean badi

Bengal gram flour, gram flour: Besan Spinach: Palak

Black gram: Urd dal Split legume: Dal

Black pepper: Kalimirch

Black salt: Kala namak

Cardamom: Illayachi

Carum seed: Ajwain

Cinnamon: Dalchini

Cloves: Laung

Coconut powder: Nariyal powder

Coriander: Dhaniya

Cumin seed: Jeera

Fenugreek: Methi

French bean: Bean

Green gram: Moong dal

Mango powder: Amchur powder

Ragi: Madua

Refined flour: Maida

Rice flakes: Chura

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Glossary of terms used in food preparation

Beat: Move an instrument back and forth to blend ingredients together to achieve a smooth texture.

Blend: Mixing two or more ingredients so completely that they lose their separate identities.

Grate: Cutting into fine pieces.

Chop: Cut into no specified shape.

Mix: Combine ingredients in such a way that the parts of each ingredient are evenly dispersed in the total product.

Blanch: To precook by heating in boiling water or steam in order to inactivate enzymes and shrink some foods for freezing,

drying or canning. To aid in removal of skin from nuts, fruits and vegetables.

Grind: Cut ingredients into fine paste with grinder.

Sauté: To brown or cook in a small amount of fat.

Simmer: Cooking foods in a pan with a well-fitting lid at temperature just below the boiling point (82- 99oC) of the liquid in

which they are immersed.

Batter: Mixture of flour, liquid and other ingredients which is sufficiently soft to be beaten.

Warm: Raise temperature to 105-114oF.

Seasoning: Improving the aroma and flavour of food by adding spices and herb.

Stir: To mix food materials with a circular motion.

Whip: To beat rapidly to incorporate air and produce expansion.

Pickle: Fruit or vegetables which is preserved in vinegar, lime or oil with salt and spices.

Frying: A method of cooking in heated oil or fat.

Shallow frying: Food is fried in a shallow pan like frying pan or ‘tawa’ with a small amount of fat.

Deep frying: During deep frying, food is completely immersed in excess quantity of hot oil in a deep vessel like iron ‘karai’.

Sterilize: To destroy microorganism by use of high temperature with steam or boiling liquid.

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Some nutrient–rich vegetables
Nutrient content
Nutrients Food groups Foods for 100g edible
portion
Protein Leafy vegetables Celery, amaranth bathua leaves, spinach, rape leaves 2-6.3 g
Leguminous vegetable Beans, Cowpea pods, Peas, French beans 1.7-7.4 g
Beta-carotene Leafy vegetables Ambat chukka, coriander leaves, ponnaganti, spinach, 2-10 mg
leaves, mint, radish leaves, some other leafy vegetable like
agathi, amaranth, curry leaves, gogu, colacasia leaves, beet
greens, coriander leaves, mustard leaves, turnip greens
Other Vegetables Pumpkin and green chillies 1 mg

Yellow and orange colour- Carrot, tomato 0.35-1.8 mg

ed vegetables
Folic acid Green leafy vegetables Amaranth, ambat chukka, mint and spinach 120 µg
Iron Green leafy vegetable Amaranth, bangalgram leaves, cauliflower greens and rad- 18-40 mg
ish leaves
Calcium Green leafy vegetables Amaranth, cauliflower greens, curry leaves, knol-khol 500-800 mg
leaves
Agathi 1130 mg
Colocasia leaves 1540 mg
Vitamin C Green leafy vegetables Agathi, cabbage, coriander leaves, drumstick leaves, knol- 120-220 mg
khol greens
Other vegetables Capsicum 137 mg
Green chillies 117 mg
Fibre Leafy vegetables Lettuce, mustard leaves, rape leaves, spinach, susni, cab- 0.6-16 g
bage, cauliflower, amaranth, colocasia leaves (dried)
Root vegetables Onion, potato, carrot, ginger, yam, sweet potato, beet-root 0.4-1.3 g
Other vegetables Cucumber, plantain green, brinjal, jackfruits, drumstick 0.4-4.8 g
Riboflavin Leafy vegetables Amaranth, carrot leaves, colocasia leaves, curry leaves, fen- 0-25 mg
ugreek leaves, gogu, mint, radish leaves and spinach

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Low calorie vegetables and fruits (20 Kcal)
Name of the vegetables Kcal/100gm
Leafy vegetables
Amaranth (stem) 19
Spinach stalk 20
Roots and tubers
Radish table 16
Radish white 17
Other vegetables
Ash gourd 10
Bottle gourd 12
Cluster beans 16
Colocasia stem 18
Cucumber 13
Kovai 18
Parwal 20
Ridge gourd 17
Snake gourd 18
Fruits
Musk melon 17
Water melon 16
Orange juice 9
Tomato ripe 20
Source: Nutritive value of Indian Foods, 2009

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Vegetables and fruits with high calorie value (≥ 100 Kcal)
Name of the vegetables Kcal/100gm
Leafy Vegetables
Colocasia leaves (dried) 277
Curry leaves 108
Chakunda (dried) 292
Rape leaves (dried) 297
Tamarind leaves 115
Roots and tubers 10
Arrow root flour 334
Sweet potato 120
Tapioca 157
Yam ordinary 111
Yam wild 110
Other vegetables 20
Beans, scarlet runner 158
Jack fruit, seeds 133
Karonda (dry) 364
Lotus stem (dry) 234
Sundakai (dry) 269
Water chestnut (fresh) 115
Water chestnut (dry) 330
Fruits
Apricot (dry) 306
Avocado pear 215
Banana 116
Bael fruit 116
Currants, red 316
Dates (dried) 317
Dates fresh 144
Mahua (ripe) 111
Raisins 308
Seetaphal 104
Wood apple 134
Source: Nutritive value of Indian Foods, 2009
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Weights and Measures
Approximately

1 tsp = 5 ml
1 dsp = 10 ml
1 tbsp = 15 ml
1 cup = 250 ml

Nutritive Value: The nutritive value of each preparation (per serving) is calculated using the information on dietary nutrients
given in the publication ‘Nutritive value of Indian Foods’ (2009).

References
1. Swaran, P. Count what you eat. National Institute of Nutrition, ICMR, Hyderabad, India
2. Gopalan, C; Sastri, BVR and Balasubramanian, SC. (2009). Nutritive value of Indian foods.NIN, ICMR, Hyderabad, India
3. Dietary guidelines for Indians- A manual,(2011).National Institute of Nutrition, ICMR, Hyderabad, India
4. Kavitha, R. (2007). The Indian Soy cook book. Rupa & Co, New Delhi

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