Healthy Food And Drink
Healthy Food And Drink

A balanced meal is a snapshot of a diet that covers the three core food groups. The balance is a quarter proteins, a quarter carbohydrates and half vegetables.


100 gm Chana Dal

I cup of brown rice

A Pinch of cooking Soda

Water as needed

Oil as needed

2 tsp of Red Chilli Powder

Mustard seeds

Curry leaves

A Pinch of Turmeric Powder

1 tsp Black Salt to taste

1 medium size tomato

2 green chillies

Garlic (optional)

3 tsp Fresh Chopped Coriander leaves

1 tsp lemon juice

Steps to cook

Soak the beans overnight as it helps a lot when it comes to digestion of the food. Take 100 gms  of kala chana also known as black chickpeas, wash thoroughly and soak for about six to eight hours or overnight in about three to four cups of water. Once chana is soaked well they will be swollen and ready to cook.

Before boiling, make sure to have enough water to boil the chana, for every cup of chana at least 2 cups of water is needed, then add salt.

Measure a cup of brown rice and wash rice really well. There’s no need to soak the rice, just add two cups of water, salt and cover the pot.

Now place the tree well into the chana cooker pot and place the rice bowl on trivet cover and lock the cooker. Be sure to seal the vent, set cooker for 30 minutes, when done open the cooker carefully to release the pressure.

Check rice and fluff up rice using fork and also check if the chana is cooked really well.

Black bengal gram tastes amazing as it has a unique flavor and more nutritious as well because of its skin.

To prepare nimbu masala, heat up the pot on a medium to high heat, add about a teaspoon of oil.

When the oil is hot, add mustard seeds and let them crack, cover to prevent the mess. Get fresh curry leaves, just roughly tear them apart and add in.

Bring the temperature to a low heat, add turmeric powder, garlic and green chili are optional. Add ground coconut, ground peanuts, sesame seeds and poppy seeds then give everything a really good stir.

Boil tuna and then season it properly adding ground coriander, cumin powder, green chili, red chilli powder or as you want it.

When the masala is ready add boiled chana, stir-fry the black bengal gram then add nimbu which is lemon or lime. Finally add salt and sugar to taste

When the nimbu masala chana is ready turn off the stove keep it covered until ready to serve.

In addition, your plate needs to have few things and it’s not actually that hard to balance your plate at all. All it needs is just some planning, normally try to include legumes and some grains vegetables. Legume is a great source of protein but at the same time it has a lot of carb as well. Add chopped cabbage and with cabbage use chard, a winter leafy vegetable. Cabbage and any other kind of leafy vegetables like spinach and chard pair up really well.

Just roughly chop all your leafy vegetables, they don’t have to be very precise. To prepare the cabbage and chard, place a heavy bottomed pan on a medium to high heat, and add about a teaspoon of oil. When the oil is hot add mustard seeds and let them crack, and while they crack, add the shredded curry leaves. When the mustard seeds are done, reduce the temperature and add ginger, garlic, green chili,  peanuts paste, a pinch of turmeric powder and just fry lightly. Add cabbage and salt to taste. Fry the cabbage a little bit not to overcook it, then add chard, ground coriander, cumin powder, dhania jeera powder, red chili powder (optional), give it a stir and turn off the stove.

Squeeze lime or lemon juice before serving or you can put one slice of lime on the side and finally garnish with coriander leaves.

This is a complete meal and once you prepare this meal you will absolutely fall in love with it and don’t forget to add yogurt to complement your meal, it’s simple but very delicious.

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