A one dish meal is a balanced meal that includes a protein source, whole grains, fruits or vegetables, healthy fat and dairy. One-dish meals take the form of soups, salads, kichdi or even parantha when you combine all the above sources skilfully. For example, parantha can become a one dish meal if you mix the whole wheat or multigrain dough using thick cooked dal or milk instead of water. Add grated mixed veggies and the parantha is transformed into a balanced one dish meal!
The one dish meal is a convenient way of getting all required nutrients in just one dish, and is a great option when you are rushed for time. It is a great way of ensuring all requirements are met for kids who can be fussy eaters. Here are some one dish meal ideas.
Millet Delight
Ingredients
2 tsp oil
1/2 cup sliced onions
¼ cup mixed vegetables , chopped (beans, capsicum, peas, carrots)
1 1/2 tsp 5 spice powder , recipe below
1/2 cup sprouted kidney beans
1/2 cup tofu (bean curd/soya paneer) cubes or paneer cubes
2 1/2 cups cooked kodri (varagu/foxtail millet)
a pinch sugar
salt to taste
Chinese 5 Spice Powder (makes 1/4 Cup)
4 tsp peppercorns (kalimirch)
16 whole star anise (chakri phool)
12 cloves (laung / lavang)
10 sticks cinnamon (dalchini)
2 tbsp fennel seeds (saunf)
Method
Heat the oil in a non-stick kadhai, add the onions and sauté over a medium flame till they are tender. Add other vegetables, sauté for a minute. Sprinkle water and cover and cook till soft.
Add the 5 spice powder and sauté over a medium flame for ½ a minute.
Add the bean sprouts and tofu and mix well.
Add the cooked kodri, sugar and salt, toss well and cook over a medium flame for another minute.
Serve hot.
For the 5 spice powder
In a non-stick pan, add the peppercorns and sauté over a slow flame till the aroma is released while stirring continuously. Keep aside.
In the same pan add the other ingredients and sauté over a slow flame till the aroma is released while stirring continuously. Keep aside.
When cool blend in a mixer to a fine powder and sieve.
A coarse powder of the spices will be left behind. Blend it again to make a fine powder and sieve again.
Store in an air-tight jar and use as required
Bajra Kichdi
1/4 cup bajra (black millet) , soaked for 5 hours and drained
1/4 cup moong (whole green gram)
1/2 cup green peas
2 tsp oil
1 tsp cumin seeds (jeera)
a pinch of asafoetida (hing)
1/2 cup finely chopped onions
1 cup chopped tomatoes
1 tsp garlic (lehsun) paste
1/2 tsp ginger (adrak) paste
1/2 tsp green chilli paste
1/2 tsp turmeric powder (haldi)
1 tsp chilli powder
salt to taste
Method
Soak the bajra and moong separately in enough water in a deep bowl for 5 hours and drain well.
Combine the bajra, moong, green peas, salt and 1 cup of water in a pressure cooker, mix well and pressure cook for 5 whistles.
Allow the steam to escape before opening the lid. Keep aside.
Heat the oil in a deep non-stick pan and add the cumin seeds.
When the seeds crackle, add and the asafoetida onions and sauté on a medium flame for 1 minute.
Add the tomatoes, garlic paste, ginger paste, green chilli paste, turmeric powder, chilli powder and salt, mix well and cook on a medium flame for 2 to 3 minutes, mash using a potato masher, white stirring occasionally.
Add the cooked bajra-moong dal- green pea mixture and ¼ cup of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
Brown rice kichdi
Ingredients:
1/2 cup whole moong washed and soaked overnight
1/2 cup brown rice (long grained)
1/2 cup green beans and carrot cut into about 1/2 inch pieces
1 potato medium size washed peeled and small cubed this will make about 1/2 cup of cubed potatoes
1 teaspoon salt
1/4 teaspoon turmeric (haldi)
1 tablespoon clarified butter (ghe)
3 cups water for cooking
For spice mix
1/2 teaspoon cumin seeds (jeera)
1/2 teaspoon mustard seeds (rai)
1/8 teaspoon asafetida (hing)
1-1/2 cups tomatoes finely chopped
1 green chili finely chopped adjust to taste
1/4 teaspoon red chili powder (lal mirch)
1/2 teaspoon salt
2 teaspoon ginger finely shredded
¼ teaspoon garam masala
Method
Wash brown rice and moong well. In pressure cooker add rice, beans, carrots, potatoes, salt, turmeric, , and 3 cups of water. Cook over high heat. Mix the khichdi well.
Heat the oil in other saucepan over medium heat. Add the cumin seeds, black mustard seeds, and asafoetida as seeds crack add tomatoes, green chili, ginger, salt and red pepper stir.
Let tomatoes cook over medium heat until they are tender and add garam masala, stir for a minute.
Add the cooked kichdi . Mix well. Serve hot with chutney.