Posted by Savneet Singh on Oct.09, 2009

©iStockphoto.com - Fertnig

Here are two nutritious recipes which are very commonly made in Indian kitchens using turmeric.

Lentils with Zucchini and Boiled Rice

Lentils are very good for growing kids who need extra protein. In addition to providing protein with only 230 calories per cup, lentils can reduce the chances of bowel cancer and maintain a healthy nervous system when cooked with turmeric. Lentils are good source of calcium, zinc and iron, which make them a good replacement for red meat for people following a vegan diet. This recipe is rich in proteins, amino acids, dietary fiber, minerals and folate along with vitamin B1, and can be made vegan by substituting vegetable or olive oil for the butter.

Ingredients
1/2 cup lentils
2-1/2 cup water
1/2 Tbsp. turmeric
3 Tbsp. butter
2 garlic cloves, chopped
1 small piece of ginger
1 green chili, chopped
1 small zucchini, chopped
Salt to taste
1 tsp. cumin seeds

Place lentils, water, salt and turmeric in a pot and bring to boil over medium heat.
Continue cooking until lentils are tender. Skim the froth from the top from time to time.

In a separate pot, heat half the butter. Add cumin and heat till the seeds sizzle and change color.
Saute onion and garlic until golden. Stir in ginger, chili and zucchini.
Mix thoroughly and continue to cook for 5 minutes.

Transfer the lentils to the zucchini mixture.
Half-cover the pot, lower the heat and cook for 15 minutes.

Serve lentils hot with boiled rice.

For boiled rice:
Bring 1 cup rice in 2 cups water with 1/2 tablespoon turmeric to a boil in a thick-bottomed pan. Simmer 45 minutes, or until rice is tender.
Tip- Wash rice 2-3 times with plenty of water and soak for half an hour before boiling in fresh water.

Spinach Chicken

Turmeric gives this tasty recipe a rich color and nice flavor.

Ingredients
4 bunches spinach, washed and chopped
3 pounds chicken pieces, skinned
5 cloves garlic, minced 
2 large onions, minced 
2 large tomatoes, crushed 
1-inch piece ginger, minced 
4 Tbsp. milk
2 Tbsp. butter 
1/2 tsp. black pepper 
1 tsp. coriander powder 
1/2 tsp. turmeric
7 Tbsp vegetable oil, divided
1/2 tsp. salt

Take 4 tbsp of oil and fry the chicken in an open pan lightly for 3-4 minutes until lightly browned. Set aside.

Wash and chop spinach. Boil into a deep pan in 1/4 cup water. When cool, grind in a blender and keep aside.

Heat the remaining oil and add ginger, garlic and onions; sauté until lightly brown. Add , salt, cayenne, coriander powder and turmeric.

Add tomatoes and cook on low heat until you get a nice smell.

Add one tablespoon water to this and cook for 10 minutes over low heat.

Add chicken and milk. Simmer until the chicken is tender.

Add spinach. Cook until spinach starts sticking to pan. Remove from heat. Top with butter.

Recommended Reading

For another tasty recipe with turmeric, check out Potato-Cauliflower Curry

Share

Posted under Food, Nutrition & Recipes, Healthy Recipes.