Subhash Goyal's Healthy Thali For Indians

Ingredients

• 1 medium Cucumber (peeled and diced)
• 2 medium Tomato (diced)
• 1 large Carrot (grated)
• 4 leaves Lettuce Leaves (torn into bite‑size pieces)
• 2 tablespoons Mustard Oil (for dressing and pickle)
• 1 tablespoon Lemon Juice (freshly squeezed)
• ½ teaspoon Salt (for dressing)
• 1 teaspoon Kalonji (Nigella Seeds) (for quick pickle)
• 1 teaspoon Dried Fenugreek Leaves (Kasuri Methi) (crushed)
• 1 tablespoon Jaggery (grated, for pickle and sweet side)
• 1 cup Fresh Coriander Leaves (packed, stems included)
• 2 Green Chilies (roughly chopped, seeds removed for less heat)
• 2 tablespoons Water (for chutney consistency)
• 1 cup Plain Yogurt (full‑fat, well‑stirred)
• ½ teaspoon Black Pepper (freshly ground)
• 1 cup Moong Dal (Split Yellow) (rinsed)
• ¼ teaspoon Turmeric Powder
• 1 tablespoon Ghee (clarified butter)
• ½ teaspoon Cumin Seeds
• a pinch Asafoetida (Hing)
• 1 cup Cauliflower Florets (cut into bite‑size pieces)
• 1 medium Carrot (diced)
• ½ cup Green Peas (frozen or fresh)
• 1 medium Onion (finely chopped)
• 1 medium Tomato (chopped)
• 1 teaspoon Ginger‑Garlic Paste
• 2 tablespoons Cooking Oil (vegetable or sunflower oil)
• ½ teaspoon Garam Masala
• ¼ teaspoon Red Chili Powder
• 2 tablespoons Jaggery (Gur) (grated, for sweet side)

Instructions

1. Prepare Fresh Salad

   Wash and dice the cucumber and tomato, grate the carrot, and tear the lettuce leaves. Combine all in a mixing bowl.

   Time: PT10M

2. Make Mustard‑Oil Dressing

   In a small bowl whisk together mustard oil, lemon juice, and salt until emulsified.

   Time: PT5M

3. Dress the Salad

   Pour the dressing over the mixed vegetables and toss gently to coat evenly.

   Time: PT2M

4. Prepare Quick Kalonji‑Methi Pickle

   In a small bowl combine kalonji, crushed kasuri methi, mustard oil, a pinch of salt, and grated jaggery. Mix well and set aside for at least 10 minutes to let flavors meld.

   Time: PT10M

5. Blend Coriander Chutney

   Add fresh coriander leaves, green chilies, lemon juice, salt, and water to a blender. Blend until smooth, adding more water if needed.

   Time: PT5M

6. Prepare Spiced Raita

   Whisk plain yogurt in a bowl, then stir in freshly ground black pepper and a pinch of salt. Chill for 5 minutes before serving.

   Time: PT5M

7. Cook Moong Dal

   Rinse the moong dal and place it in a pressure cooker with 3 cups water, turmeric, and a pinch of salt. Cook on high pressure for 8 minutes, then natural release.

   Time: PT15M

   Temperature: High pressure (≈15 psi)

8. Temper Dal

   Heat ghee in a small skillet, add cumin seeds and asafoetida. Once they sizzle, pour the tempering over the cooked dal and stir gently.

   Time: PT3M

   Temperature: Medium heat (180°C)

9. Cook Mixed Vegetable Curry

   Heat cooking oil in a skillet over medium heat. Add chopped onion and sauté until translucent (≈3 minutes). Add ginger‑garlic paste and cook 1 minute. Stir in tomatoes, turmeric, red chili powder, and garam masala; cook 2 minutes. Add cauliflower, carrot, peas, and ½ cup water. Cover and simmer for 12‑15 minutes until vegetables are tender.

   Time: PT20M

   Temperature: Medium heat (180°C)

10. Plate the Thali

    On a large plate, arrange the dressed salad, a serving of dal, a portion of vegetable curry, a dollop of raita, a spoonful of coriander chutney, and a small bowl of kalonji‑methi pickle. Garnish with a few jaggery cubes on the side for a sweet finish.

    Time: PT5M

11. Final Touches & Serve

    Serve the thali warm. Encourage diners to mix a bite of dal, vegetable, and chutney for balanced flavors.

    Time: PT2M

12. Clean Up

    Wash all used utensils, bowls, and pans. Wipe the countertop and store leftovers in airtight containers.

    Time: PT15M

Nutrition Facts

Calories

620

Protein

18 g

Carbohydrates

85 g

Fat

20 g

Fiber

12 g