Baisakhi 2023: Healthy recipes for the foodie in you [Beuzz]

For farmers, Baisakhi is the arrival of a new harvest season. For others, it’s time to feast on delicious food. There are a few key dishes that the people of northern India eat during this festival. It turns out that they are not only delicious, but also full of nutrients that our body needs. Read on to find out the health benefits of Baisakhi foods and how to prepare them at home.

HealthShots connected with Deepti Khatuja, Head – Clinical Nutritionist, Fortis Memorial Research Institute, Gurugram to learn more about healthy Baisakhi recipes.

1. Meethe Peeley Chawal

Meethe peeley chawal or sweet rice is one of many specialties prepared during Baisakhi. The rice is cooked with dried fruits as well as spices like cardamom, cloves and cumin powder, Khatuja says. Saffron is high in antioxidants, so it does more than just lighten things up. Nuts are also an ingredient and are good sources of protein, omega 3 fatty acids and antioxidants.

Ingredients

• 1/2 cup basmati rice
• 2 tablespoons of ghee
• 1/2 inch of cinnamon
• 2 cloves
• 2 green cardamoms
• 1/3 cup of sugar
• 1/4 cup of water
• 10 to 15 strands of saffron (kesar) dissolved in a tablespoon of milk
• 1/4 teaspoon green cardamom powder
• 3 almonds (sliced)
• 3 to 4 cashews (chopped)
• 5 to 6 raisins (kishmish)
• 2 pistachios (chopped)
• 2 cups of water

Method

• Rinse the basmati rice with water 3 to 4 times then soak it in water.
• Boil the rice using 2 cups of water in a saucepan over medium heat until almost cooked for about 8-10 minutes.
• Transfer it to a colander and drain the water, then keep them aside until you need them.
• Take a saucepan that has a heavy base and a lid. Add ghee to it and heat it over low heat.
• Add the cloves, cinnamon and green cardamom, then sauté for a few seconds.
• Add sugar and 1/4 cup water, then stir and cook for one minute.
• Add the dissolved saffron mixture and the cardamom powder.
• Stir and cook until the sugar dissolves.
• Once the sugar has dissolved, bring the mixture to a boil over medium heat and when it begins to boil, add the cooked rice.
• Mix gently until each grain of rice is covered with the mixture of sugar and saffron.
• Reduce the heat to low and cover it with a lid. Cook until almost all the moisture is gone.
• Turn off the heat and let stand 7 to 8 minutes.
• Remove the lid and add the almonds, cashews, raisins and pistachios. Mix well and transfer the sweet yellow rice to a serving bowl.

2. Kada Prasad

Kada prasad, which you may know as aata halwa, is a traditional dish. It is made from wheat flour which is high in fibre, fat and protein. Eating foods containing wheat flour provides the energy you need to get through the day.

Ingredients

• 1/2 cup atta or wheat flour
• 1.5 cups hot water
• 1/2 cup clarified butter with ghee
• 1/2 cup of sugar
• 1/2 teaspoon cardamom powder

Method

• Dry the roasted whole wheat flour in a pan for about 2 to 3 minutes.
• Add the ghee once the rawness of the wheat flour has disappeared.
• Mix well and continue to stir over low heat.
• Boil water then add the sugar separately in a saucepan. Add it to a saucepan and stir until the water is well absorbed. Stir until it comes together and you get a halwa consistency.
• Keep stirring until the ghee comes out, then serve hot.

3. Sarso ka saag

Think of Punjabi food, and sarso ka saag and makke ki roti will pop into your mind. The expert says that sarso ka saag is a hearty dish that contains a lot of phenols and flavonoids. It is loaded with dietary fiber, protein, vitamin K, manganese, calcium, vitamin B6 and vitamin C.

Ingredients

For sarso ka saag

• 1 bunch of mustard leaves (sarso)
• ½ bunch of bathua leaves
• ½ bunch of spinach leaves (palak)
• 1 cup chopped radish leaves
• 3 to 4 inches of white radish root
• 1 cup fenugreek leaves (chopped)
• 1 cup chopped onions or 2 medium sized onions
• 1.5 cups chopped tomatoes or 3 medium sized tomatoes
• 2 inches of ginger (chopped)
• 2 green peppers (chopped)
• 7 to 8 pieces of garlic (medium size, minced)
• ½ teaspoon of red chilli powder
• 2 to 3 pinches of asafoetida or ⅛ teaspoon of asafoetida powder (hing)
• 2 to 3 cups of water or add as needed
• 2 tablespoons of corn flour or fine cornmeal
• Salt as needed

Saag of tempering for 3 servings

• ⅓ cup finely chopped onions or 1 small to medium onion
• 1 to 2 tablespoons of oil or ghee
• 2 cups cooked saag or as needed

Method

• Chop all the greens then wash or rinse them under running water.
• Add all the ingredients mentioned in the ingredient list for sarso ka saag, except corn flour.
• Cover the pan you are using and cook for a few minutes over medium-high heat.
• While cooking in a saucepan, cover and cook the green vegetables until tender.
• Pour the greens with the broth and cornmeal into a blender, then blend until smooth.
• Pour the mashed greens into another saucepan.
• Simmer for nearly half an hour over low heat, stirring occasionally.

Quenching for sarso da saag

• Heat the oil in a small pan.
• Add chopped onions and sauté until light brown.
• Add the prepared saag then stir and simmer for a few minutes.
• Stir occasionally while the saag is simmering and once everything is cooked serve hot.

4. Pindi chol

Pindi chole is another tasty traditional dish that contains spices mixed with a thick paste of chickpeas or chole. As a rich source of vitamins, minerals, and fiber, chickpeas provide health benefits such as weight management and improved digestion.

Ingredients

To soak the chickpeas

• 250 grams of dried white chickpeas or 1.25 cups of dried chickpeas
• 3 cups of water

For cooking the chickpeas

• 3 cloves
• 2 cinnamon sticks – each 1 inch
• 2 black cardamoms
• 2 green cardamoms
• 2 tej patta (Indian bay leaf)
• 1 black tea bag or 3 to 4 pieces of dried amla (Indian gooseberries)
• 1 teaspoon of black salt
• 3 cups of water
To make chole pindi
• 2 tablespoons of oil – any neutral oil
• 3 teaspoons ginger garlic paste or crushed ginger-garlic
• ½ teaspoon red chili powder or cayenne pepper or add as needed
• 2 teaspoons coriander powder (ground coriander)
• 1 teaspoon of garam masala
• 2 to 3 teaspoons of chole masala (chana masala powder)
• 1 teaspoon of dry mango powder (amchur powder)
• Salt as needed
• 1 teaspoon of lemon juice

Method

For cooking the chickpeas

• Rinse then soak chickpeas for 8-9 hours or store overnight.
• Boil the soaked chickpeas with water, whole spices, a tea bag and black salt in a pressure cooker.
• You can bind all the spices in cheesecloth and then add them to the chickpeas.
• Drain all the water from the cooked chickpeas then remove the spices and the tea bag.

To make chole pindi

• Heat the oil in a frying pan and brown the crushed garlic-ginger paste.
• Sauté until the raw smell of ginger and garlic fades.
• Add coriander powder, dry mango powder, garam masala powder, chana masala powder and red chili powder.
• Mix well and sauté the ground spice powders, but be careful not to burn them.
• Add the cooked chickpeas then mix with the masala.
• Salt and adjust the seasoning by adding more salt or powdered spices.
• Cook the chickpeas in the masala over low heat, but stir occasionally.
• Add lemon juice to the chickpeas and mix well or you can serve lemon wedges with pindi chana.

Just watch the portion while eating these dishes and enjoying the festival.