Low Calorie Vegetarian Cook Book

118 Pages·2002·23.29 MB·English

by  Sanjeev Kapoor

After thep henomesnuaclc eosfsKh ana
Khazana :A oef8bratJon ofI ndiaCno okery,
Khazana OfH ealthy, Tasty anRecIpesd
Khazaonfalndl anRecIpe s, whiscoh lodv ear
hundrtehdo t.cuonpdi aensdb ecame the
besete IIbionogok f t hyee a1r9 99S,a njeev
Kapoohra sa ddeadn othweirn ner-Low
CsJorIe Vegetarian CQokbook tot hel ist
Peopwlheob elitehvahete alftoboycd a nnot
bet aswtiybl elp leasafIUfJ)Iineedt lyi h8tth ere
<:anb em any� tartng lowc alorie
GpII.o ns
ModeImI fehIatsyb treo ugahbto uatd rastic
chanIgneo uera tihnagb itDsu.et ol acokf
timaen dt hed emandosfa busyw ork
schedumlaen,yp eopelned u pe atifastn g
food whicihsl owi ne ssenntuitarlt beuntt s
higihnc aIortMeaan.yo thpeero plleea ad
sedentary lifestyle andb ecomoeb eseF.o r
suchp eoplteh ibso oki sa boons ince
SanjeKeavp ooforfers healtlhoywc, a lorie
recipes withCOI1o1J)f'Ofnuist inegi thoentr h e
tastoert he. ..n.f inautt rietnhtatsth e
humabno drye quirTehseb. a sriucli est oe at
tMryihing Int hrei gphrto portions.C orrect
cookminegt hotdhsue,s eo ft hrei gthytpo ef
cookimnegd iuselectimn,g food itemfsro m
whicthhb eo dcya dnr aaWUt hneu tritehnatts
irte qulres-atrhtee hsfeee wb uets sential
thinognsem usrte membwehri cloeo kian g
mea8l0t haittns a tufrlaalv roeumra iInnst act.
SanjeKeavp oohra sm adet hiesa sbyy
provtdIng eachr eciwpiet thh ee ssential
nutrlUonel information.T hew idrea ngoef
recIapreaear esuolfct o ntinrueosuesa rch,
triaanld t esting-nousroipussh,i ng
wholeso$m8eI addse,t ighvtefguelt able
disheacscom.pani,mel't andl ip-smacldng
dflt8lts canaH bea aYotarid. ndo nen eed
notteton. ....... _ift ordteoattafyit.
EatItnhger igkIncIh t offo od .. 1M keyt o
heaJIIMbnyo T.h iiIQ Otke achoenset od o
jUtshtal
E'
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SANJEEKVA pOOR'S
LowC alorie
Vegetarian
Cookbook
In associationvv ith Alyona Kapoor
Nutritiionnfaolr matiinao sns coiatiwointh D r.M rsS.u jaUtdae sh(pih D.)
FoodS cientist, NuDtireittiitoinains t,
� PopulaR
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w w w. popu 1a rp r ak a slM ___./ o rr
POPULARP RAKASHAN PVT.L TD.
301Ma,h alaxCmhia mbers
22, BhuDleasbahRiao ia d
Mumbai4 0002 6
© SanjeKeavp oo2r,0 01
FirPsutb lis2he0d0 1
FirRsetp riNnotv embe2r0 01
SeconRde priFnetb rua2r0y 02
ThirRde priJnutn 2e 003
FOUliRhe priMnaty 2 004
FiftRhe priJnutl 2y 004
SixtRhe priJnatn ua2ry0 07
SevenRtehp riNnotv embe2r0 08
(364) 0
ISBN- 978-81-7154-888-0
PRINTEDI NI NDIA
byA lerPta ckagiHnogu se
58A, t oZ IndustErsitaalt e
LowePra reMlu,m bai4 0001 3
Publisbhye d
RamdaBsh atkal
foPro pulParra kashan Pvt. Ltd.
301Ma,h alaxCmhia mbers
22B,hu labhDaeis aRio ad
Mumbai4 0002 6
AUTHOR'SN OTE
Theo verwherlemsipnogon fms yefi rsbto ogka vmee t heen couragement
andc onfidteodn osc oeem thidniegfr fenAtd.d etdot hwiassm yd estior e
makfeoo dp opufloraa rlt lpy eosf p erswohnest hfieghrt fiitna gn lde ading
normhaela lltihvyoe rst hofscaei ndgi etraersyt ridcuteti ooh nesa lth
reasTohnesr .e swualsmt y s ecobnodo kK hazofa Hnetaary Tl asRrye czpes
-
followbeyKd h aKnhaa':?fl nAa C:ee lbraotiIfon inda Cnoo kry.eA lmly b oohkasv e
beerne cewievleildnt hmea rkTehte.rs ee etmosb ea n ever-ending demand
forr ecifporea slo lc casions.
Thougmhys ecobnodo Kkh azoafHn eata ryTl asRryep cewisa sful l ofw ell
balanlcoecwda lorreiceit pheewsre er mea nwyh oc ouldq uniorttee l taot e
thtei t'lHeea ltTahsyt y Reesac'ni dsp tailslkf eord' LoCwa loRreiceei sp'.
Oner easfootnrh wiasps e rhbaepcsa tuhsneeo rmuanld etransdiistn hga t
tol osweei gohrtt o m aintaas itne ady owneehi agtsho dt e peonndl ow
calofrooide.T heo threera scoonu bledb ecahuesael ftoohdyi sn orlmlay
interparsse otemetdh itnhgai tsn otta sty atnobd e c ohnassu dmueetdo
compulpsuiftoor ntsbh yt hdei etraersyt riLcetmtie fio rnassst.s yuortueh at
alfloo di sh ealftoohdya nds ecdolntyh eirsne o f oodw hicihs tasteless.
Evefrooyd iitnie tms healastf a sotfie to sw na ncdo ntcaeirntsna uitnr ients
thaatrb ee nefitcooi uahrle alth.
Healtfhooyd w oulndo ramlbleyd efiansef doo dt hahte lkpese opn ei n
good healtht.h feooI dts hmoeualnds havqeu aaldnieutqtyur aiAtelenl t s.
thef oodm usmte etth e draeiqluyi reomfve anrti ous nluitkrei ents
carbydorhatveist,a mainnds m itnhetarhtabe lo sdn ye eBdusit.it is m paetirve
tou ndearnsdtt hattok eeopn esiengl ofo hde alotnhe thoak se eapne ye
ont hqeu anttihtaaitrec eso nsumTehdee. m phaosnqi usa ntiisbt eyc ause
howsvoeegro oadf ood mbaeye, x ceosfas n ythcianhnga vaed veerffescet .
Howevdeifref rebnotd syt ruchtauvrdeei esfr fennete adnsd heenacche
indivhiadusta osl e lheicdsti eatco crditnotg h dee mandsh ibsoo fd y
depnedionnga ge, phaynsdoi cqcuuep ation.
Sdeentlairfye satnvydil retsnu oat lilmyee xteor fcoricsemeas n tyog o fiorn
foodtsh aatrl eo iwn c aloTrhiiecsso .m piliastt hireoe ns ouflt thd ee mand
and nfeore dba o ookn ' eVgetaLroiwCa anl oRreipceei sW'e.h avues ed
somoef t hleo cwa lovreigee traerciaifnpor ems my earlKihearzo abfno oak
HetaryTl asRryep cewishi loet hehrasvb ee ecnr eastpeceida florlt yh is book.
Ih ave onnolttya kceanrt eos eteh at ctahleocirorin et ieslno tbw u atl so
givael noo tfi mporttaotn hcteea sHtowee.v ewrh,it lael koif'n lgo cwa lorie
foodi'it se sesnttioua nld erstthamene adn ionfgt hweo rcda loCraileo.r ies
arsei mpulnyio tfes n ermgeya sureTmheein dtes.ai lt uaiwtshi eoynno tua ke
int hees nsteial amcoaulnoptre idroea fsay n bdu ronff liak aem ouwnhti ch
hapepnwsh eyno ubro diysf nuctiinowgne lSlo.i fy ouc onsummoer e
calories thbaondr yew qhuaitthr eyeexo stug,rre a td se posaintedev de ntually
resuilnwt esi gghati n. exAcnedws esi gchatn lteona udm erhoeuasl th
problAe mtsh,-umrbu lteh aatl wawyosr kfso ar persloinv iinncg i ty
conditiisto ohn asva eb o3u0tc alopreikrei slo ofi debaoldw ye ight.
Nutriatpiaoarnl t o t atotfe nsthiooubnle gd vi ent oh oww ep repoaurre
foodJ.u assta c hirleds popnoidstsi tvoel loyva en adf efctiaonndd o ewsh at
we ahsikmt od of,oo dt oroi steoos u erx pectwahteitnor nesal tiekides we.
Ifw ep repoaurfreoo dw itlho vaefe,fc tiaonpnd a sstihoenir,nse o r eason
whyt hfeoo ds hounlodst a tioautre tbausdtse.
Alls aidd oannuedl, t imtahtkeee lwyyo rdtsom aintaaih nienagll teiha fyr e
dieattt,ut diean de xercwhiiscesh,h ouwlodr.h ka rmosnliyo.u
Att heen od. fe acrhe cniupter itfcaitohsna avblee egnvi enC.a loirsaiu en it
ofe nerPgryo.t Feaitn,, CarbaonhFdyi dbarrraeeet x ep reisngs readmO su.r
nutirointDirsS.tu jata hUadtsea skhteihn io sp pournitttoyp resseonmte
nuttriioansaple ocfat nsoy nien greudsieeidnnt t h artec iIpnse o.m pea ges
thearrene o toenst hmee thoodfc ookinogre, v esni mptlhei nlgisk e
seaisnoagnn dg arnisahnidn hgoe na lth.
Allr ecispeerfsvou era ntdh peo rtsiioznet hsoeref v itnagk iensta oc count
thfeca tt hatthm ee awlo ulbdes harbeyad g roup ofT hpeec oaplloer.i es
mentiownietedha crhe cirpeeefrt ot hcea loirnai s eisn sgrelvei ng.
Ane fforhta bse en tmoapd ree siennfto rmbaatsieodsn c oine nrteeifrfiecn ce
andfca tHso.w evtehrii,nso f rmatiisto obn e t reaatsge edn earnidic sn ot
intentdoe das deov ri ciulrlen ess.
ACKNOWLEDGEMENTS
A.1 .K azi
AdiMteih ta
AnanBdh nadiwad
AniBlh nadari
AshoBkh at
AsmiMtoah ite
CapKt..K .L ohana
CheGfa nesh
CheRfa jJiuvl ka
Chesof fI ndia
ClePaR
DrC.h etBahna tt
DrM.e enaan dR amP rabhoo
DrS.u jUadteai s h
Ergotech PuSnteu dio,
Ganesh Pednekar
HarpaSli ngh Sokhi
Jayakumar
JyadeeCph aubal
JijGeasnhg adharan
JyotasnnMdaa yuDrv ivedi
Ii<.raMnh atre
LohaKnhaa andaan
Mra.n dM rsK.a lyanpur
NatioSncahl ooofCl o oking
Ne eliAmcah arya
NeenMau rdsehwar
PooajnadR ajeev Kapoor
PriyaRkasjhgiGu orsuw ami
RajeMeavt ta
RajeCshho udhary
RajAitvt ri
RamBa. U d eshi
RutiSkaam tani
SaksUdh eis hi
Sanva jniNd amraBtaah l
ShyaKmu lkarni
.S meeBthaa tkal
SunPiutr andare
TheY elloCwh iLluldih,i ana
TripBthgaaa tetej
ZeTee lseivoin
CONTENTS
S.AL.ADS ....................................................................................................... 1
HealtShayl aIdn G arlDirce ssi..n..g... ...........................................................2.. ..........
LeafyG reenWsi thA pplAen dC arawaVyin aigre..t...t..e... .............................3.. ....
PepperCyo rnAsn dT omatSoa la..d... ..................:.... .. ..............4. ...............................
MinteMdu shroom...s.. ..................................................................................5.. ..............
FourB eanS ala..d... ............................................................................................6... ........
SpicPyi neappBloea t... ........................................................................................9.. .......
PineappAlnedL ettuScael a..d... ................................................................... .1..0... ......
OrientSaall ad With FresDhr eOsrsai.n.n.g..g.e.. .. ...............................................1 1
SlimmeSrasl aIdn N o OilD ressi..n...g... .....................................................1..2... ......
Crost.i...n..i... ....................................................................................................1..3... ........
VegetabClrued itWeist hG reeYko gurDti p.. ...............................................1...4... ...
CrunchVye getabSlael a...d.. .............................................................................1...5.. .....
sOuPs. ...................................................................................................... 16
BroccoAlnid T oastAeldm ondS oup.. ...................................................................1. 9
MixeVde getabSloeu p... ....................................:.... ...... ..............2.0. ..............................
VegetaCbllee ar S..o...u..p... ........................................................................2...1... ..........
TomatAo ndC arroSto up... ......................................................:.... ............ ...2.2. ...........
SpinaAcnhd T ofuS oup.. ............................................................................2..3... .........
Lettuce CAontdt aCghee ese B.r..o...t..h... ..........................................................2..4..
SoutheIrtna liVaeng etabSloeu p.. ................................................................2...5.. .......
CelestVieagle tabSloeu p.. ............................................................................2..6... .........
CreameRde dP umpkiAnn dA ppl.e... ..........................................................2...9... .....
CypruTso matSoo up... ................................................................................3..0... ..........
CurriCeadu lifloSwoeurp.. . ..................................................................................3...1..
ChillCeudc umbeArn dB uttermSiolukp. .. ...................................................3..2... ....
FrencOhn ionA ndG arlic .S..o...u...p.. ..............................................................3...3.. .
ChillMeuds tM!e lonS oup.. ........................................................................3...4.. .........
SNACKS .................................................................................................... 35
ApplAen dC heesTeo as..t.. .........................................................................3..6... .........
HealthPyi zz..a.. .......................................................................................................3...9.
ChatpaTtikik i... ..........................................................................................4..1... ............
SpiceEdg gplaSnatv ou.r...y.. .................................................................................4...2.
SpinaAcnhd M ushrooPma ncak..e..s.... .............................................................4..3...
HotA nd SourI dl.i...s.. ....................................................................................4...4... .....
FrencBhr eaCdr isp.i..e...s.. ...................................................................:... ......4....5... ....
ChilTlaic o..s.. ...........................................................................................................4. ..6.
RedC oleslIanwP itPao cke.t...s... ................................................................4...7.. .......
PiquaPnott atoIensJ acke..t...s.. ...............................................................................4. 8
Mushroom APnadn eeKra bab... ..................................................................4..9... .......
StuffCehdi ll.i...e...s.. ................................................................................................5..0.
VEGETABLES ......................................................................................... 51
CarroAtn dO nionF lorent...i...n....e.. .......................................................................5 2
SubzB ahaArr haDra l... .....................................................................................5...3... ..
MushrooSmo yawaMdais al...a.. .............................................................................5..4.
KarelAan dhrSat y.l..e... .....................................................................................5..7... ....
Ratatou..i...l..l...e.. .......................................................................................5...8.. .............
BeanWsi thT omatYo ogurSta uc..e.. ...................................................................5...9.
SweeCto rnK adh.i... ...................................................................................6...0... ..........
QuicPkr essure-CoVoekgeedt a.b...l..e... ................................................................6..1
SantunGga rdeVne geta.b..l...e.. ...............................................................................6. 2
Orange Bro.c...c..o...l...i.. ............................................................................6..3... ...........
VegetabIlneT sh aiR edC urr..y.. .............................................................................. 64
SproutMeodo ngC ha.t.. ...................................................................................... 6...5.. ..
RosemarPyo tato.e.s. .........................................................6...6... ... ...............................
: :
MangodPia nchpor...a..n... ........................................................................................6.. 7
SicilPiaasntD ao n Camil.l..: .o . ..........................6.8. ......................................................
MiddlEea steVreng etabSltee .w. .........................6.9. ...................................................
GardeFnr esEhx oti.c.a. ..........................:.. ....7..0.. ... .....................................................
PennWei th HeArnbd T omatoS auc.e. .....................7.1. ...........................................
DahiB hind...i.. ......................................................................................................7 ..2... ..
PalaBka ha.r. ....................................7.5. ...........................................................................
ACCOMPANIMENTS ............................................................................ 76
HerbA ndO nionB rea.d... ...........................................................................7..7... .........
. .
MixedF louMre thCih appa.t.i. .........................7.8. ......................................................
PaustBiakj rIe( Rjo t..i.. .............................................................................................. 79
PalaRka it.a. .....................................8.0. ...........................................................................
SpinaAcnhd C abbagPea rant.h.a. .......................8.1.. ..................................................
ThreeA roma VegetRaibcl.ee. ..........................8.2. ......................................................
MushrooDmu m Birya..n..i... ......................................................................8...5.. .........
TastPyr otePiunl a.o. ................................8.7. .................................................................
SproutMeodo ngI <hic.h..d...i... ................................................................................8. 8
Vegetable FriWeidt hH Reircbe.s . ........................8.9. ................................................
JadeF rieRdi c.e... .................................................................................................9...0.. ...
TomatAon dB lacMku shroom Ris..o...t..t...o... ...................................................9..1
PitBar ea.d... ..........................................................................................................9...2.. ..
DESSERTS .............................................................................................. 93
OrangRiec e Puddin...g.. .....................................................................................9..4... ..
StraewrbrCyh eesCea ke.. ............................................................................9...5... ........
GurA urB adamKi Phir.n..i... ..........................................................................9...6.. ...
I<:'esarPih ir.n...i.. ..................................................................................................9...7... ..
ApplCea ke... .........................................................................................................9..8... ..
PoacheCdi nnamoAnp pl.e... ........................................................................9...9... .......
PearP aradi...s...e.. .....................................................................................1..0...0.. ..........
MedleOyf FruiWtist hC andieRdo se.. .....................................................1...0...3.. ..
FROM THE NUTRITIONIST'SD ESK -SelectiYnogu rD iet... ....... 105
LOW CALORIE ALTERNATIVES TO HIGH CALORIE FOODS .... 106