Protein and vitamin rich recipes for children

Matki (Mothbean) Appam

Method:

1. Soak the matki dal and urad dal in boiled and filtered water overnight.
2. Rinse the soaked dals under running water thoroughly.
3. Place the dal in a mixer grinder along with ginger and green chili. 
4. Grind with ¼ cup water until smooth.
5. Adjust the consistency of the batter with more water if needed, the batter should be slightly thicker than dosa batter. 
6. Heat an appam kadai, spread some oil in the cavities and add a spoonful of batter.
7. Cover and cook on medium flame. 
8. Insert a fork, knife or toothpick to check if its cooked inside. 
9. Slowly flip the appams to cook the topside for a few seconds. 
10. Take out and serve with chutney or can be eaten as it is. 

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Dal Paratha

Method:

1. Clean the chana dal by removing any stones or dirt present in it.
2. Soak the dal in boiled and filtered water for 3 hours. 
3. Once the dal has expanded, rinse it under running water.
4. Pressure cook the dal with ¼  cup water and turmeric. 
5. Pressure cook for 2 whistles on high flame and 1 whistle on low flame.
6. Release the pressure and remove the lid of the cooker. 
7. The dal should be dry, once cooled, mash with hand and add salt and dhaniya jeera powder. 
8. Make a chapathi dough with whole wheat flour and water. Let it rest for 15 minutes. 
9. Roll out the chapati dough to poori size and add the mashed dal in the center of the poori.
10. Bring all the edges of the poori together and seal the dal mixture inside. 
11. Slowly roll it out to make parathas
12. Cook on both sides with little oil, until done on a hot tawa. 

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Haandvo

Method:

1. Soak the Rice, Urad dal and chana dal overnight
2. Grind the rice, urad dal and chana dal separately into a coarse paste. Add very little water when grinding so that it does not become a smooth paste.
3. Put the ground paste in a large bowl and add the grated bottle gourd. Make sure you have squeezed the water from the grated bottle gourd.
4. Add the grated carrot, turmeric, salt and yoghurt. Mix well.
5. Heat a deep bottomed pan and add oil. 
6. When the oil is hot add mustard seeds, jeera; once they sputter add the curry leaves. 
7. Ladle the batter in the tawa and cook it covered until done. Flip it in between so that it cooks on both sides. 
8. Once done transfer it to a plate and cut it into triangles. Serve warm.

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Moong Dal Cheela

Method:

1. Clean the moong dal by removing any stones or dirt present in it.
2. Soak the dal overnight or for minimum 3 hours.
3. Once the dal has expanded, rinse it under running water.
4. Grind it to a smooth paste by adding little water at a time. 
5. Make a paste of ginger and salt by crushing in mortar and pestle. 
6. Add the ginger paste to the batter along with finely chopped onions and coriander leaves. 
7. Add a little water to the batter if required to adjust consistency. 
8. Heat a pan and spread some oil. 
9. Pour a ladleful of the batter onto the pan and spread in a circular motion.
10. Let it cook on medium flame until edges of the cheela release from pan. 
11. Serve with pickle/ chutney.

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Adai idli

Method:

1. Wash all the dals and rice thoroughly and soak them for 3-4 hours.
2. Blend the dals into slightly thick paste. 
3. Add rice and blend making sure it is coarse and not too smooth. 
4. Let it ferment overnight.
5. Add batter to the salt.
6. Add water to adjust consistency. 
7. Heat the steamer and grease the idli mould with oil. 
8. Add a ladleful of batter in the idli mould. 
9. Steam for 12 minutes. 
10. Serve hot with chutney.

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Horse gram ragi dosa

Method:

1. Clean, wash well and soak ¼ cup horse gram, ½ tsp methi and 1 tbsp sabudana for 4-5 hours.
2. Grind to a smooth thick paste. Consistency should be masala dosa batter. 
3. Let it ferment overnight. 
4. In the morning, add ragi flour, salt and mix well. 
5. Heat a tawa, and spread oil. 
6. Pour a ladleful of the dosa batter and spread it in a thin circle. 
7. Cook until crispy and edges leave the side of the pan. 
8. Serve with chutney. 

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