Chickpeas & Avocado Salad Sandwich / Healthy Sandwich

Chickpeas & Avocado Salad Sandwich is a healthy and power packed breakfast to start a day with. This sandwich is quite easy to prepare if you have cooked chickpeas in refrigerator and yeah, canned ones can also be used. The proteins from Chickpeas and the beneficial fats from Avocado will keep you full and energetic.

Coming to breakfast, I love including Soups and salads on my menu as it is more healthier. And especially, when you have picky eaters at home, I will suggest Soup as an ideal choice for breakfast. Being a mom I find mulitiple ways to include veggies on my kid menu. I have posted many interesting soup recipes earlier and listed few links of soup recipes at the end of the post. Don't forget to have a look.

In my today's post, I have used dried chickpeas which was soaked overnight and pressure cooked for 4 - 5 whistles. To be more honest, I can say that I have left couple of extra whistles to make it very soft as this recipe calls for the mashed chickpeas. If you want to prepare only salad, then do not over cook the chickpeas and add it as such without mashing it. Personally, I love adding chopped Avocados rather than the mashed or pureed ones to get that buttery taste in each bite. Alternatively, it can also be mashed or pureed when added with chickpeas.

If you like Avocado Sandwich then you might also like this recipe.. Check it out !

Avocado & Olives Sandwich

 

Ingredients :

5 - 6 Bread slices ( I have used Multi grain bread in this recipe ) 

1 Cup Chickpeas ( Apprx - 200gm and I have used dried chickpeas ) 

1 Big Finely chopped Avocado

5 - 6 Cherry Tomatoes

2 Tbsp Finely chopped Coriander leaves 

2 Tbsp Lemon juice 

Salt to taste 

1/2 Tsp Pepper powder 

2 Tbsp Olive oil 

1/4 cup Feta cheese 

Method :

Soak chickpeas overnight and pressure cook it for 4-5 whiles or until soft to mash it. 

Cool the boiled chickpeas and mash it using masher. ( alternatively this step can also be done by a blender ).

Transfer the mashed chickpeas in a bowl and add the chopped avocado followed by the remaining ingredients except feta cheese. 

Mix well and adjust salt. ( Salad is ready ! ) 

Now to prepare sandwich, toast the bread slices and spread the prepared chickpeas & Avocado salad evenly on it. 

Sprinkle feta cheese on top of the salad and serve.

Serving Options : 

Serve with Tomato sauce and Lemon tea.

Do you love Soup for your breakfast ? Then, check out these suggestions..

Carrot & Beetroot Soup

Chayote Soup  

Sausage Coconut Milk Soup

Egg Drop Ginger Soup 

Roasted Bell Pepper Soup

Burritos with Chickpeas and Brown Rice / Diet Friendly Recipe - 39 / #100dietrecipes

Make your meal healthy and exotic with the leftover brown rice and serve it as a breakfast or lunch. This delicious burritos are packed with couple of colored cabbages, chickpeas and leftover brown rice with an Italian flavor. Easy to prepare and also very filling. One burrito can easily make your tummy full, as it filled with loads of healthy mixture. I have used cabbages in this recipe and alternatively, any veggies can be used like zucchini, broccoli etc.

Ingredients :

1/2 Cup Brown Rice, cooked
1 Big Onion, Finely chopped
2 Big Tomatoes, Finely chopped
1 Tsp Oregano, dried 
1 Cup Purple Cabbage, Finely chopped
1/2 Cup White Cabbage, Finely chopped
1 Cup Chickpeas, cooked
Salt to taste
1 Tbsp Olive oil 
6 - 7 Wheat flour Rotis ( approx 20 cm ), cooked
3 Tbsp Spring Onion leaves, Finely chopped

Method :

Heat oil in a pan and add the chopped onion.

Saute for a minute in a medium flame and add the chopped cabbages ( Purple and White ).

Saute it for couple of minutes and add the chopped tomatoes along with the required amount of salt.

Meanwhile, coarsely mash the chickpeas and keep aside.

When the cabbages are almost cooked, add the mashed chickpeas along with cooked brown rice and oregano.

Mix well and add the finely chopped spring onion leaves.

Remove from the flame and keep aside.

Wrap the rotis in a aluminum foil and place them on a plate.

Stand the plate over boiling water for about 5 minutes.

Alternatively, place the rotis in microwave for a minute. ( This helps to soften the roti and wrap it easily ).

Take one roti, spoon in the filling into the center of the roti and fold both the sides.

Fold the bottom up and the top down to form a parcel.

Place the filled burrito in a casserole , cover it with foil and keep warm till you serve.

Serve warm with Tomato sauce or any dip.

Chickpea - Bottle Gourd Dosa / Kondakadalai - Surakai Dosa / Diet Friendly Recipes - 22 / #100dietrecipes

Chickpea - Bottle gourd dosa is a healthy and tasty breakfast in which brown rice and chickpeas are soaked over night is ground into fine paste along with grated bottle gourd and other few ingredients. Instead of preparing regular dosa or curry using chickpeas, try this interesting and delicious dosa to have a healthy meal. This nutritious dosa goes well with any varieties of chutney and sambhar. To make it more healthier, serve this with vegetable chutney.

Ingredients :

1 Cup Chickpeas
1/2 Cup Brown rice
2 Green chillies
1/2 inch Ginger piece
Salt to taste
1/2 Cup Bottle gourd grated + 3 Tbsp grated bottle gourd

Coriander leaves, finely chopped
Water, as needed

Method :

Soak chickpeas and brown rice overnight.

Drain the water and add it to the mixie jar along with green chillies, ginger piece, 1/2 cup of grated bottle gourd and salt.

Grind into fine paste by adding water and transfer it to a bowl.

Add the chopped coriander leaves and 3 tbsp of grated bottle gourd.

Mix well and add little water if required to get a batter consistency.

Heat non stick tawa, take one ladle of batter and prepare like regular dosa.

Cook both the sides and remove from the tawa.

Repeat the process for the remaining batter and serve hot.

Serving Options :

Serve with chutney and sambhar.

Vegetable - Chickpeas Kurma / Diet Friendly Recipes - 11 / #100dietrecipes

Everyone must be wondering, how kurma falls under diet friendly category... Yes! It is coconut free kurma and apart from that , I have included veggies,watermelon seeds and muskmelon seeds to make healthier and diet friendly. The veggies are ground into fine paste and added to onion mixture to get a flavorful and healthy gravy which is further pressure cooked along with soaked chickpeas. Instead of coconut paste, I have used the paste of melon seeds and roasted gram along with few cooked chickpeas to get the creamy texture. This yummy kurma goes delicious with Roti and can also be served with Idly and Dosa. This is also considered to be a kids friendly recipe, as it includes veggies in an indirect form. So, if you are looking for a recipe to make your kid eat veggies, then try this. Here is the recipe of creamy and flavorful kurma....

Ingredients :

1 1/2 Cups Chickpeas
1 Tbsp Olive oil / any cooking oil 
2 Bay leaves
1 inch Cinnamon 
1 Tsp Saunf 
1 Elachi 
1 Cup Onion, Finely chopped
1 Tbsp Ginger - Garlic paste Few Mint leaves + for garnishing
1 Big Green chilli, chopped 
1/4 Tsp Turmeric powder 
1 Tsp Chilli powder 
1 Tsp Jeera / Cumin powder 
1 Tsp Coriander powder 
1/4 Tsp Garam Masala
Salt to taste 
Water, as needed

To grind 1 :

2 Tomatoes, chopped
2 Medium sized Carrot, chopped
1 Capsicum, chopped

To grind 2 :

2 Tsp Watermelon seeds
2 Tsp Muskmelon seeds
3 Tbsp Roasted bengal gram / Potukadalai 
1/2 Tsp Saunf 

Method :

Wash and soak the chickpeas overnight.

Soak watermelon seeds and muskmelon seeds in a water, before starting the cooking process.

Heat oil in a pressure cooker and add bay leaves followed by saunf, cinnamon and elachi.

Add mint leaves followed by chopped green chillies.

Now add the chopped onions and saute for a minute.

Add ginger - garlic paste and saute till the raw smell goes off.

Meanwhile, grind the ingredients given in "To grind 1" to a fine paste by adding little water.

Add the ground paste to the sauteed onion and mix well.

Add turmeric powder followed by chilli powder, coriander powder, garam masala and salt.

Mix well and cook for 5 minutes in a medium flame till the raw smell goes off and it gets the gravy consistency.

Drain water from the soaked chickpeas and add it to the masala.

Add required amount of water ( approx 3/4 cup ) and pressure cook it for 5 - 6 whistles.

Switch off the flame and keep aside to cool.

Once the pressure gets released, remove 10 chickpeas from the cooker and keep aside.

Drain the water from the soaked watermelon seeds and musk melon seeds.

Add both the seeds along with the reserved chickpeas, roasted gram and saunf to a fine paste by adding little water.

Now add this ground paste to the kurma and cook it for 3 -5 minutes in a medium flame.

Garnish with mint leaves and switch off the flame.

Serve.

Serving Options :

Serve with Roti, Idly or Dosa.

Black Chickpea Gravy / Karupu Kondakadalai Gravy / No onion gravy / Pressure cooker Method

Hope you all are doing great. My short Diwali break became a long break due to personal commitments and internet issue. Back to my lovely space with a simple, delicious and one pot gravy using tomatoes and black chickpeas. Onions are not used in this recipe and the thickness of the gravy is because of the ground cooked chickpeas. Easy to prepare and the addition of pav bhajji masala in this recipe gives a yummy flavor and taste.  This goes well with Dosa, Idly, Phulka, Idiyappam, Appam etc...

Ingredients :

1 Cup Black chickpea / Karupu Kondakadalai 
6 Tomatoes, chopped
2 Green chilies, slitted
2 Bay leaves
1 inch Cinnamon
1 Tbsp Ginger & Garlic paste
1/4 Tsp Turmeric powder
1/2 Tsp Red chilli powder 
1 Tsp Pav Bhajji Masala powder ( I have used Eastern Masala ) 
Salt to taste
1 1/2 Tbsp Oil 
Coriander leaves, for garnishing 

Method :

Soak the chickpeas overnight, wash and keep aside.

Add the chopped tomatoes in a mixie and grind it coarsely without adding water.

Heat oil in a pressure cooker and add Bay leaves followed by Cinnamon and green chillies.

Saute and add the ground tomatoes along with ginger & garlic paste.

Saute till the raw smell goes off and add the masala powders ( Turmeric, Chilli and Pav bhajji ).

Mix and cook till the oil separates from the gravy.

Now add the chickpeas followed by salt and 1 1/2 cups of water.

Pressure cook it for 7 - 8 whistles and switch off the flame.

Once the pressure gets released, open and take few cooked chickpeas along with the gravy and grind into fine paste.

Now add the ground paste back to the gravy and add some more water.

Cook it for another couple of minutes and garnish with coriander leaves.

Switch off the flame and serve.

 
Serving Options :

Serve hot with Phulka, Idiyappam, Appam etc.

Kondakadalai & Pidi Karunai Kizhangu Kara Kuzhambu - SNC Challenge 14

I am very happy to host this month SNC Challenge - 14 and exciting part is, 14th challenge coincidentally falls on this valentine month. So Feeling very special and I know most of you, would have expected something sweet recipe for valentine special but for a change, try our traditional tangy kuzhambu and enjoy our challenge.

By this time, you all must be familiar with the well known event “SNC Challenge” which happens every month.  Very interesting and friendly food challenge between two teams (North and South ). Every first of the month, one member from south team, challenges the other team with their traditional recipes and likewise the north team does. The interesting part of this event is not only learning other regional cuisines but also gaining lovely n friendly relationship with the other bloggers. All credit goes to our Brain child of this event “Divya Pramil” from Youtoocancookindianfood.net. 

Are you interested in joining our SNC Family?? Just click HERE!

And coming to this month challenge, this is our traditional recipe which we prepare for pongal /sankaranthi. Kondakadalai & Pidi karunai Kizhangu Kara kuzhambu is a tangy curry which is served with rice, stir fries (Poriyal ) and papads. The actual traditional pongal platter includes pal pongal, sarkarai pongal, Aviyal and kondakadalai & pidi karunai kara kuzhambu.  

Pidi karunai Kizhangu is a kind of root vegetable / Yam family (Pidi means fistful and Kizhangu means root veggie) and since the root fits in to one' palm it is called Pidi Karunai Kizhangu in Tamil. I am not familiar with the English/Hindi name so Please don’t confuse with the elephant yam which is called karunai kizhangu in tamil and suran in hindi.

This is the image of pidi karunai and if this is not available, you can just omit and cook with dried chickpeas.

Are you ready for the challenge?? Here is the recipe….

Ingredients :

• 1 & 1/2 Cups Chickpeas, dried
• 3 Pidi Karunai Kizhangu
• 1 Cup Onion, Finely chopped ( I have used small Onions )
• ½ Cup Tomato, Finely Chopped / Puree
• 1 Tbsp  plus 1 Tsp Chilli powder
• 2 Tbsp Coriander powder
• 1 Tsp Turmeric Powder
• Salt to taste
• 1 Cup Tamarind Extract

Seasoning :

• 1 Tbsp Oil
• 1 Tbsp Vadagam           (Or)

• 1 Tsp Mustard seeds
• ½ Tsp Jeera
• ½ Tsp Methi or Fenugreek seeds

Method :

• Soak Dried chickpeas overnight and pressure cook it for 4 -5 whistles.

• Wash the pidi karunai and pressure cook it for 3-4 Whistles.

• Remove, peel the skin and chop each karunai into 5 pieces.

• Heat oil in a pan and add vadagam or given seasoning (mustard seed, methi seeds and Jeera).

• Once it starts spluttering add the chopped onions and sauté for couple of minutes.

• Add the chopped tomatoes / puree and sauté for 3-4 minutes or till the tomatoes turns mushy.

• Now add Turmeric powder, chilli powder, coriander powder and salt.

• Fry them for a minute and add the tamarind extract along with two cups of water.

• Boil it for 5 minutes and add the cooked chickpeas followed by chopped pidi karunai.

• Adjust salt and cook for another 10 minutes and switch off the flame.

• Serve with hot rice.

                                           All the best my dear North Team Friends !

              Waiting to see all your entries…… Hope you all enjoy our traditional kuzhambu :)

Peas and Chickpeas Kurma & New Year Wishes

Hello Friends,

I know it's late but let me start with a Lovely New Year Wishes. Hope you all had a great start with yummy recipes. I wish you all a Healthy and Prosperous New Year.

Peas and Chickpeas Kurma :

By now everyone must be familiar with the Famous event happening every month in Viji's Virundhu unna vaanga space, "SYS-W Show Me Your Styles To World". Every month two ingredients has been selected by us in an interesting way. This month I got Peas and Chickpeas as my main ingredients so tried this Nutritious and flavorful Kurma.  

Ingredients :

• 1/2 Cup Dried peas
• 1/2 Cup Dried Chickpeas
• 3 Big onions, finely chopped
• 2 Tbsp Oil
• 1 Bay leaf
• 2 Star Anise
• 1 Elachi
• 1 inch Cinnamon
• 1 tsp Saunf
• 1 Tsp Chilli powder
• 1/2 Tsp Turmeric powder
• 1 Tsp Garam masala
• Salt to taste
• Few chopped Coriander leaves for Garnishing

To paste:

• 1/4 Cup coconut grated
• 1 Tbsp Roasted gram

To paste :

• 2 Tomatoes, chopped
• 3- 4 Green chillies, chopped
• 1/2 inch ginger
• 8 Garlic cloves, peeled

Method:

Soak peas and chickpeas overnight and pressure cook it for 4 whistles or till it becomes soft.

Heat oil in a pan and add the masala items ( Bay leaf, star anise, cinnamon and Saunf).

Add finely chopped onions and saute well till its turns translucent.

Add the ground tomato paste and saute for 5 minutes or till the raw smells goes off.

Now add all the powders (Turmeric powder, Garam masala, chilli powder and Salt ).

Mix well and add the cooked peas and chickpeas.

Add little water and cook for 5 minutes in a medium flame.



Meanwhile grind coconut and roasted gram.



Add it to the curry and mix well. Cook them for couple of minutes and remove from the flame.



Garnish with coriander leaves and serve hot.

Serving Options :

Serve with hot Indian breads and Rice.

Linking this recipe with Viji's SYS- W Series - Show me your styles to the world.

Cooksjoy's New "U"