From side dish to the star attraction, no menu is complete without a salad. This fresh, crunchy french beans with colorful bell pepper saute in butter and garlic. Super healthy quinoa puffs add a little pop to your plate with the crunchy texture and nutty, earthy flavor. This tasty and delicious salad pairs well with any dish.
Fresh green beans are one vegetable that always seems to be available fresh in our stores, is very versatile and easy to prepare. Packed full of green goodness, French beans offer up a multitude of nutritional benefits. French beans are a fantastic source of vital nutrients, particularly vitamins C and A. They also include minerals, including iron, calcium, and magnesium. They’re also low in calories and contain no saturated fat.
Red, Orange, and Yellow Bell Peppers have very similar health benefits to one another. Even though they are different colors, they all have similar amounts of vitamin A and vitamin C in them. Red Bell Peppers also contain lycopene, an antioxidant, or carotenoid that helps fight free radicals in your body. Yellow and Orange Bell Peppers are also rich in carotenoids.
French Beans Bell Pepper Salad with Quinoa Puffs
Quinoa is one of few plant foods that provides a complete protein source with all nine essential amino acids. This makes puffed quinoa an excellent post-workout snack when served alongside fruit or as a topping for Greek yogurt or just add milk and enjoy (no cooking needed). Puffed quinoa also makes a crunchy addition to yogurt, oatmeal, and granola bars. It’s packed with high-quality protein, fiber and iron so it not only tastes great but is also great for you.
Ingredients: Fresh french beans – 250 gms (slice beans into 1 to 2 inch pieces) Bell pepper, seeded, cored and cut into thin strips – 3 (Red, Yellow & Orange) Quinoa puffs – 3/4 cup Butter cubes – 2 Garlic powder – 1/2 tsp Roasted cumin powder – 1/2 tsp Red chili flakes – 1/2 tsp Chaat masala – 1/4 tsp Juice of half lemon Salt to taste
Bring 4 cups water to a boil. Add beans, cook, uncovered, 2-3 minutes ( until crisp-tender). Remove beans and immediately drop into ice water. Drain and keep them aside.
Heat a pan add butter cubes. Allow butter to melt add tri color bell pepper. Cook for 4 – 5 minutes.
Then add blanched beans, garlic powder, roasted cumin powder, red chili flakes, chaat masala and mix them well. Cook for 2- 3 minutes.
Drizzle lemon juice over the salad and add quinoa puffs. Mix them well and serve immediately.
Have you wondered what you can make with fresh zucchini (courgette)? Try this simple and easy yet healthy zucchini stir fry Indian style with very few ingredients that can be made in less than 20 minutes. Cook chopped zucchini with a handful of Indian spices, and onion tomato masala in a pot. Adding a touch of Panch Phoron and bell pepper, then eating a dish that is sure to provide the most thrilling zucchini experience you’ve ever had.
Panch phoran is a mix of whole spices. Panch Phoron (also called panch phoran or panch phoron) literally means “five spices.” It is a spice blend commonly used in Eastern India and Bangladesh and consists of the following seeds: Cumin, Brown Mustard, Fenugreek, Nigella and Fennel. Quick and easy to assemble, you simply measure out and combine the five different spice seeds. Keep the Panch Phoron spice blend in an airtight jar and it will keep for many months.
Zucchini, also called Courgette is a summer squash from the Gourd family. Dark green in color, it looks very similar to cucumber. It is packed with many nutritional benefits, in particular cooked zucchini is loaded with Vitamin A. As the squash cooks, it becomes tender (not mushy) and releases its water into the curry while absorbing all the wonderful spices flavor that goes into this dish. What we’re left with are tender zucchini and bell pepper soaked up all delicious flavor of spices.
Ingredients : Zucchini ( into small cubes ) – 1 medium Chopped Tri-Color Capsicum – 1 cup Finely chopped onion – 1 big Finely chopped tomato – 1 big Finely chopped coriander leaves – 1/4 cup Finely chopped green chilly – 1 Finely chopped ginger – 1 inch Finely chopped garlic – 3 Panch phoran – 1 tbsp Sabzi masala – 1/2 tsp Red chilli powder – 1/2 tsp Turmeric – 1/4 tsp Coriander powder – 1 tbsp Mustard oil – 3 tbsp Salt to taste Roasted sesame seeds for garnishing
Heat oil in a pan, add Panch phoran and allow them to pop.
Now add onions and cook until translucent.
Then add garlic and ginger cook for a minute. Now cook until onion is golden brown.
Now lower the flame and add sabzi masala,red chilli powder,turmeric,coriander powder,and salt with little water. Cook for a minute.
Now add chopped tomato and cook until masala leaves oil.
Add chopped zucchini with chopped green chilly and cook for 10 minutes (covered) until tender on a low medium flame.
Now add chopped bell pepper and mix well. Cook for 5 minutes on low flame.
Garnish with sesame seeds and dried coriander leaves powder. Serve with hot parathas or steamed rice.