IRON CHEF WINNING RECIPES

Soya spinach flourantine

Core Iron Ingredients

Soya granules, Spinach


Ingredients

120 g soya granules, 300 g Spinach, 1 onion, chopped, 2 tsp Butter, 2 tsp garlic chopped, Pepper powder to taste, 1/2 cup Tomato sauce, 1 tbsp refined oil, 1/2 cup white sauce, 3 small potatoes, Grated cheese for garnishing, Green chilli paste to taste, Salt to taste


Method

  • Wash soya granules and drain the water. Keep aside.
  • Blanch the washed and chopped spinach in boiling water for 30 seconds.
  • Wash in cold water and drain.
  • Add butter in a pan and fry chopped garlic. Add spinach, green chilli paste and salt to taste. Cook for five minutes and transfer to a serving dish.
  • Heat oil in a pan and fry onions till they are light brown in colour.
  • Add soya granules and cook for a few minutes.
  • Add salt, pepper powder, tomato sauce; mix well and pour this mixture over the cooked spinach.
  • In a baking vessel place the potatoes at the bottom add soya mixture on top.
  • Cover it with white sauce. Spread grated cheese and bake in a preheated oven for 15 minutes.

Hakuru Cake (SriLankan Jaggery Cake)

Core Iron Ingredients

Jaggery, Wheat flour


Ingredients

1 cup wheat flour, 1/4 cup Semolina/Rawa, 1 teaspoon baking powder, 1/4 teaspoon baking soda, 1 cup grated jaggery, 5 tablespoon oil, 1/2 cup fresh grated/desiccated coconut, 4 Green Cardamoms (Hari elaichi), 1/4 teaspoon Mace/Javitri powder, 1/4 cup milk,2 tablespoon warm water


Method

  • Preheat the oven to 160C for 10 minutes. Grease the cake mould with butter/oil.
  • Roast the coconut until golden brown but take care it does not burn. Keep aside to cool. In a blender jar take jaggery, oil and water and blend for 1 minute.
  • Add coconut, cardamom seeds, javitri powder and again blend for another 1 minute.
  • Mix wheat flour, rawa, baking powder and baking soda.
  • Add the wet ingredients in a large mixing bowl. Add 1/3 of the flour mix and blend using a whisk or by spatula using cut n fold method.
  • Repeat the same for the rest of the flour. Adjust the consistency using milk 1-2 tablespoon at a time.
  • Transfer the batter into a cake mould, tap the mould lightly twice and bake at 160C for about 40 minutes.
  • If a toothpick is inserted in the centre of the cake and if it comes out clean, it means it’s cooked.
  • Let this rest in the oven for about 10 minutes and then allow it to cool further on a wire rack.
  • De mould and serve with fresh juice or black tea.

Sweetie Beetie

Core Iron Ingredients

Beetroot, Jaggery, Dry fruits, Ghee


Ingredients

1 cup grated beetroot, 1 tbsp ghee (cow ghee), 75g jaggery,Dry fruits- cashews and almonds, Pinch of cardamom powder


Method

  • Grate the beetroot. Keep aside.
  • Heat ghee in a pan. Sauté the dry fruits till golden brown.
  • Remove the dry fruits and keep aside. Add grated beetroot into the same pan. Cook till it becomes soft. Stir continuously.
  • Add jaggery in crushed/powdered form. Mix well till a homogenous mixture is formed.
  • Removed the pan from stove and add the dry fruits and a pinch of cardamom powder. Serve hot. Perfect for winters.

Palak pulao

Core Iron Ingredient

Palak


Ingredients

Basmati rice: 1& 1\2 cup, Water-3 cups, Palak leaves-around 10, Coriander leaves-2 stalk, Onion-1, finely sliced, Green chili-2, Ginger garlic paste-1 tbsp. Turmeric powder-1\2 tbsp., Garam masala-1 tbsp., Salt to taste, To temper: Oil+ghee-2 tbsp., Cashew – few pieces, Whole spices: cardamom - 2, cloves -2, bay leaf-1 and cinnamon-1 stick


Method

  • Clean the palak leaves and chop it. Heat a tbsp. of oil and sauté these leaves till it shrinks a bit. Cool and grind it to a fine paste along with clean coriander leaves. Clean the rice and soak for 10 mins.
  • Heat oil and ghee is a thick bottom pan. Add whole spices and wait for its aroma to release. Then add cashew nuts and sauté followed by onion and green chilli. Sauté till it becomes translucent.
  • Then add in ginger garlic paste, ground mix and sauté a bit. Drain the rice and into it along with salt, turmeric, and garam masala powder. Fry the rice for a while. Add water and check for salt content, add more, if needed.
  • Cover and cook till it is 3\4 cooked. Then keep the pan over a dosa tawa for a dum process. In about 5-6 minutes it will be done. Switch off and fluff up with a fork.

Nachni Methi Theplas

Core Iron Ingredients

Nachni, Fenugreek leaves


Ingredients

1 1/2 cups Nachni also known as Ragi Flour, 1/2 cup Wheat flour, 1 tbsp. Ghee, 1 cup Chopped and washed methi leaves or fenugreek, 1 tsp Turmeric powder, 1 tsp Coriander powder, 1 tsp Red chili powder, Salt as per taste, 2 tbsp. Oil to fry theplas


Method

  • Take a broad vessel and mix Nachni (ragi flour) and wheat flour in it. Add chopped methi or fenugreek leaves in the flour and mix everything well with your fingertips.
  • Add turmeric powder, red chili powder, coriander powder, salt and ghee in the flour. Mix it well, add water and knead the dough very gently.
  • Make a soft dough and cover it with a damp cloth and keep it aside for 15 minutes. Take the dough and knead it again for few seconds.Now pinch lemon sized balls and keep it aside. Repeat the same process for all the dough.
  • Take one lemon sized ball, dust some plain flour on it and roll it. Heat an iron griddle, once it’s hot, add the rolled roti on it. Keep the flame on medium to high and cook until you see brown spots on them. Now flip the side and let it cook on the other side.
  • Now apply some oil on it and cook nicely pressing with a metal spatula. Once they are nicely cooked remove it from the griddle and keep it in a casserole.
  • Repeat the same process with all the Nachni methi theplas and pile it in a casserole.
  • Serve this hot or cold with a dollop of butter, curd raita, and pickles.

hariyali Theplas

Core Iron Ingredients

Methi, Palak and Green lasan


Ingredients

1 cup fresh methi leaves, half cup palak leaves, green Lasan about 1 table spoon, wheat and bajri atta, 1 cup curd, all dry dabba masala.Salt, oil.


Method

  • Take a Bowl, Add 2 cups wheat atta,1 cup Bajri atta a cup of curd, methi, palak, green lasan, salt, haldi, red chilli powder, hing, oil and make a soft dough.
  • Cover it for almost 15 mins. Then make small balls and roll in to paratha and fry with oil.
  • Your theplas are ready. You can have hot with a cup of tea n can even store cooked theplas for almost 2-3 days.
  • Tip- Curd makes soft theplas
  • It's very a healthy iron rich recipe and specially enjoyed in winters as leafy vegetables and green lasan is easily available.

Bravo Beans

Core Iron Ingredient

Beans


Ingredients

Garlic (whole) - 1, Beans - 100 gm, Cheese (grated) - 1/4 cup, Pepper powder - 1/2 tbsp., Salt - as needed, Olive oil -2 tbsp.


Method

  • Peel skin of garlic and set aside.
  • String beans and cut it finely.
  • Heat oil in a frying pan.
  • Add garlic and fry for a few minutes.
  • Add beans, salt and cook.
  • When beans is cooked, add pepper powder, stir and switch off the stove.
  • Sprinkle cheese, mix well and serve.

Beetroot Spinach tikkis

Core Iron Ingredients

Spinach and Beetroot


Ingredients

Boiled and grated vegetables: 2 beetroot, 2 carrots, a handful of peas, and 1 potato. Chopped spinach leaves, 4/5 springs of coriander leaves 2 finely chopped onions, 1/2 green chilly, Ragi atta, turmeric powder, red chilli powder, jeera powder, asafoetida powder, kitchen king masala and salt as per taste


Method

  • Mix all the above ingredients and make small balls.
  • Shallow fry on an iron tawa with minimum oil till the tikkis turn golden brown.
  • Serve hot beetroot spinach tikkis with sauce or chutney.

Green Punch Balls

Core Iron Ingredients

Spinach, Broccoli, Tofu, Potato


Ingredients

Spinach - 1 big bunch, Broccoli -1 small bunch, 2 Potatoes - boiled & mashed, Garlic - 3-4 pods, Green chillies - 2-3, Pine nuts - 7-8 (optional), Tofu - 50-100 Gm, Bread crumbs/cornflakes/oats - 1 cup, Salt - to taste


Method

  • Wash and dry spinach leaves. When the whole water is dried up, grind in mixer to a fine paste. Keep in a bowl.
  • Grind broccoli florets finely in mixer and add it in the spinach bowl.
  • Add mashed potatoes. Make a paste of garlic & green chillies, add this in the bowl too. Add salt. Bind together, you may add in bread crumbs if you find it difficult to bind.
  • Cut tofu into cubes. Soften the edges of the cubes. Grind the pine nuts. Roll the tofu on pine nuts and coat it well.
  • Make a ball of potato mixture, put tofu in between and cover it all over. Roll in breadcrumbs or ground oats or ground cornflakes, depending on your taste.
  • You may deep fry or air fry the balls. Serve on a plate, cut into halves with a drop of tomato ketchup on the same.
  • Note: If you are making for kids, you may add grated cheese or Parmesan cheese in the potato mixture.
  • Paneer can also be used instead of tofu. Paneer needs to be mashed and seasoned with salt & black pepper. Make balls and cover with the green potato mixture.
  • Cheese can be also used in filling instead of tofu/Paneer.
  • You may avoid pine nuts or use any other nuts also. Though nuts add a crunch to the dish.

Sprouts Idiyappam

Core Iron Ingredients

Ragi, Sprouts, Spinach


Ingredients

Moong Sprouts, Ragi, Spinach, GramFlour, Onion, Green Chillies, Jeera, Salt, Turmeric, Butter milk, Ginger.


Method

  • Blend the sprouts until they are coarse.
  • Mix in the sprouts, chopped spinach, ragi flour, gram flour, chopped onion, green chillies, jeera, grated ginger, salt and turmeric.
  • Make a thick batter using butter milk and some water.
  • Grease the non-stick Idiyappam pan.
  • Pour the batter and cook on both the sides for 2-3 mins.
  • Serve hot with coconut chutney.