Baisakhi 2023: Healthy recipes for the foodie in you

For farmers, Baisakhi marks the beginning of a new harvest season. For others, it’s time to indulge in delicious food. There are some important dishes that North Indian people eat during this festival. Discover the health benefits of baisaki food and how to make it at home.

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

1. Meet Pelee Chawal

Meat Pelly Chawal or Sweet Rice is one of the many delicacies prepared during Baisakhi. Rice is cooked with dried fruits along with spices such as cardamom, cloves and cumin he powder, Khatuja says. Saffron is rich in antioxidants, so it does more than just brighten. Nuts are also part of the ingredients and are a great source of protein, omega-3 fatty acids and antioxidants.

material

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

Method

• Wash basmati rice 3-4 times with water and soak.
• Fill a pot with 2 cups of water and cook the rice over medium heat for about 8-10 minutes until almost cooked.
• Drain in a colander and set aside until needed.
• Get a pot with a heavy bottom and lid. Add ghee and heat over low heat.
• Add cloves, cinnamon and green cardamom and sauté for a few seconds.
• Add sugar and 1/4 cup water, stir and cook for 1 minute.
• Add the dissolved saffron mixture and cardamom powder.
• Cook, stirring, until the sugar dissolves.
・Once the sugar has dissolved, heat over medium heat, and when it boils, add the rice.
• Mix gently until each rice grain is covered with the sugar and saffron mixture.
• Reduce heat and cover. Boil until most of the water is gone.
• Turn off the heat and let it sit for 7-8 minutes.
• Remove lid and add almonds, cashews, raisins and pistachios. Mix well and transfer the sweetened yellow rice to a serving bowl.

2. Kada Prasad

Kada Prasad, known as Aata Halva, is a traditional dish. Made from wheat flour, which is rich in dietary fiber, fat and protein. Eating foods that contain flour will give you the energy you need to get through the day.

material

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

Method

• Dry roasted whole grains in a pan for about 2-3 minutes.
• When the flour is no longer raw, add ghee.
• Mix well and keep stirring over low heat.
• Boil water in a pot and add sugar separately. Put this in a pot and stir until the water is well blended. Stir until you get the consistency of halwa.
• Keep stirring until the ghee comes out and serve hot.

3. Sarso ka saag

When you think of Punjabi food, salso ka saag and makke ki roti come to mind. Experts say salso ka saag is a hearty dish rich in phenols and flavonoids. Contains dietary fiber, protein, vitamin K, manganese, calcium, vitamin B6 and vitamin C.

material

For Sarso Ka Saag

1 bunch of mustard greens (sarso)
1/2 bunch of batua leaves
• ½ bunch spinach leaves (palak)
• 1 cup chopped radish leaves
• 3 to 4 inch radishes
1 cup fenugreek leaves, chopped
• 1 cup chopped onion or 2 medium sized onions
• 1.5 cups chopped tomatoes or 3 medium tomatoes
2 inches ginger (chopped)
• 2 green chili peppers (chopped)
• 7-8 cloves of garlic (medium size, finely chopped)
• ½ teaspoon red chili powder
• 2-3 pinches Asafoetida or 1/8 teaspoon Asafoetida powder (Hin)
• 2-3 cups of water, or more as needed
• 2 tablespoons corn flour or cornmeal
•Salt as needed

Saag tempering for 3 people

• 1/3 cup finely chopped onion or 1 small to medium size onion
• 1-2 tablespoons oil or ghee
• 2 cups of cooked saag or as needed

Method

• Chop all vegetables and wash or rinse under running water.
• Add all the ingredients listed in the ingredients list for sarso ka saag except corn flour.
• Cover the pot you are using and cook over medium-high heat for a few minutes.
• Cover and cook until the vegetables are tender while they are cooking in the pot.
• Pour the stock and corn flour into the blender over the greens and blend until smooth.
• Pour the pureed vegetables into another pan.
• Simmer over low heat for about 30 minutes, stirring occasionally.

Sarso da Sague Tempering

• Heat oil in a small pan.
• Add the chopped onions and fry until golden brown.
• Add the prepared saag, stir and simmer for a few minutes.
• Stir occasionally when the saag is thick and serve hot when all done.

4. Pindy Kore

Pindi chole is another savory traditional dish of chickpea or chole mixed with spices in a thick paste. As a rich source of vitamins, minerals and fiber, chickpeas offer health benefits such as helping with weight management and improving digestion.

material

For pickling chickpeas

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

for cooking chickpeas

• 3 cloves
• 2 cinnamon sticks – 1 inch each
• 2 black cardamom
• 2 green cardamom
• 2 pieces of Tejpatta (Indian Laurier)
• 1 black tea bag or 3-4 dried amla (Indian gooseberries)
• 1 teaspoon black salt
• 3 cups of water
For making Pindy Colle
• 2 tablespoons of oil – any neutral oil
• 3 teaspoons ginger-garlic paste or chopped ginger-garlic
• ½ teaspoon red chili powder or cayenne pepper, or more if desired
• 2 teaspoons coriander powder (ground coriander)
• 1 teaspoon garam masala
• 2-3 teaspoons of Kole Masala (Chana Masala Powder)
• 1 teaspoon dried mango powder (amcha powder)
•Salt as needed
• 1 teaspoon lemon juice

Method

for cooking chickpeas

• Rinse the chickpeas and let them soak for 8-9 hours or overnight.
• Boil chickpeas in a pressure cooker with water, whole spices, tea bags and black salt.
• All spices can be tied in muslin and added to the chickpeas.
• Drain the cooked chickpeas and remove the spices and tea bags.

For making Pindy Colle

• Heat the oil in a pan and fry the crushed ginger and garlic paste.
• Fry the ginger and garlic until the fishy smell is gone.
• Add coriander powder, dried mango powder, garam masala powder, chana masala powder and red chili powder.
• Stir in ground spice powder and sauté. But be careful not to burn it.
• Add cooked chickpeas and mix with masala.
• Add salt and season with more salt or powdered spices.
• Cook the chickpeas in the masala over low heat, stirring occasionally.
• Add lemon juice to chickpeas and mix well. A lemon wedge can also be served with the pindi chana.

Look the part while eating these dishes and enjoying the festivities.