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Low Calories Punjabi Food
Bhurta Salad

Instructions :
Grill the brinjals(egg plant) on a fire until they become black in colour. Remove the skin and mesh thoroughly. Heat the oil and fry the onion for ½ minute. Add the green chilli and fry again for a few seconds. Add the tomato and fry again for 2 minutes. Add the meshed brinjals and salt. Add 1/2 teacup beaten fresh curds(yogurt), and a pinch of sugar to the above mixture.

1/2 kg. large round brinjals(Egg Plant)
1   chopped onion
1   teaspoon finely chopped green chilli
1   chopped tomato
2   teaspoons oil
Salt to taste
Oil for cooking.

1/4 kg. Tomatoes
1/4 kg. Cauliflower
4 teaspoons gram flour (besan)
10 guar or clustered beans, cut into pieces
10 okra (ladies’ fingers), cut into big pieces
2 tablespoons sliced white pumpkin (lauki)
2  slit green chilies
1/2 teaspoon mustard seeds
1/2  teaspoon cumin seeds a pinch asafoetida
2  teaspoons oil
Salt to taste

Masoor Dal with Rice



Cook the rice. Cool and keep aside

Cook the dal in a pressure cooker. Add 2-1/2 teacups of water to the cooked dal and beat well

Heat the ghee and fry the cumin seeds for a while

Add the onion slices and green chilies and cook for a while

Add the cooked dal, cauliflower, carrots, turmeric and salt and cook for 10 minutes on a slow flame

Finally, add the tomato and chopped coriander and cook for a few minutes

Serve the dal with the cooked rice.


100 grams uncooked rice

1/2 teacup uncooked Masoor Dal

1 teaspoons cumin seeds

2 slit green chilies

100 grams cauliflower pieces

2 tablespoons diced carrots

1/4 teaspoon turmeric powder

1 sliced tomato

1 tablespoon chopped coriander

2 teaspoons ghee

Salt to taste

Tasty Tomato & Cauliflower Curry



Cook the tomatoes and cauliflower in 6 teacups of water until soft. Blend in a mixer.

Mix the gram flour with ¼ teacup of water and add to the mixture.

Add the remaining vegetables, green chilies, chili powder and salt and boil for 15 minutes.

Heat the oil and fry the mustard seeds and cumin seeds until they crackle. Add the asafoetida.

Add to the mixture and boil again for 5 minutes.

Palak Dal



Cook the dal in 3 teacups of water.

Heat the oil, add the onion and cumin seeds and fry for 2 minutes.

Add the cooked dal, the spinach(palak), amchur powder, tomato, turmeric powder, paste and salt and boil for 5 minutes.






1/4 teacup uncooked moong dal or masoor dal

1   chopped onion

1   teaspoon cumin seeds

1   teacup chopped spinach(palak)

2   teaspoons amchur powder

1   chopped tomato

1/2  teaspoon turmeric powder

4   teaspoons oil

Salt to taste

To be ground into a paste:

6 cloves garlic

3  green chilies

25 mm. piece of ginger

Paneer Methi Palak



Chop the spinach and fenugreek leaves finely.

Add 2 teaspoons of water and the soda bi-carb and cook on a slow flame until soft.

When cooked, drain out the water and blend the leaves in a liquidizer.

Chop the ginger finely.

Heat the oil and fry the onion for 1 minute.

Add the green chilies and ginger and fry again for a few seconds.

Add the blended leaves, paneer and salt.



1 teacups chopped spinach

1 teacup fresh fenugreek (methi) leaves a pinch soda bi-carb

25 mm. piece of ginger

1 chopped onion

3 chopped green chilies

100 grams sliced paneer

3 teaspoons oil

Salt to taste


Shahi Palak


Instructions :

Soak the dal in water for 3 hours, Drain.

Heat the oil and fry the onion for 3 minutes.

Add the vegetables and tomato and fry again for 3 minutes.

Add the ginger, turmeric, coriander and chili powders and salt and mix well.

Add the soaked dal and cook for 2 minutes

Add the spinach and cook for 2 minutes while stirring continually.

Cook the mixture in a pressure cooker until 2 whistles.

Beat the mixture withy an egg-beater.


4   teacups chopped spinach

1   tablespoons gram (chana) dal 100 grams chopped mixed boiled vegetables (french beans, carrots, cauliflower, green peas)

1   chopped tomato

1   chopped onion

25 mm. Piece ginger, minced

1/2 teaspoon turmeric powder

1   teaspoon coriander powder

1   teaspoon chilli powder

2   teaspoon oil

Salt to taste