Nutritious vegetarian Burritos

A burrito is a type of Mexican food. It consists of a wheat flour tortilla wrapped or folded around a filling.My sister, Priya has given a twist to this dish with Black beans.

When it comes to three basic categories of nourishment - protein, fiber and anti-oxidant related substances - few foods have as solid a nutritional profile as black beans. Black beans, like other beans, really pack a punch when it comes to protein and fiber. On average, each cup features about 15 grams of both protein and fiber. That amount of protein is about the same as contained in two 8-ounce glasses of milk, but in the case of milk, there is no fiber to be found. Here is a yummy recipe that will definitely attract kids!

Ingredients:

  Black Beans /Kidney beans -   250 gm
  Cumin powder - 2 tsp
  Capsicum green – 2 (Chop into small cubes)
  Capsicum yellow -1(optional)
  Finely shredded cabbage - 1 cup
  Finely chopped onion- 1 big
  Garlic - 3 pods (optional)
  Sliced Jalapeno peppers- 3 (alternative: paprika powder or green chilli dipped in vinegar for a while)
  Italian seasoning - 2 tsp
  Black pepper powder - 1 tsp.
  Pizza sauce (Tomato sauce with herbs and garlic)
  Burritos - 1 packet (consists of 8)
  Shredded cheese - 1 1/2 cup (Cheddar and Mozzarella mix)

Method:

Vegetable Stuffing:

• Soak the black beans for 4-5 hrs and pressure cook. ( After a whistle on a medium flame, lower    the flame and switch off after 10 min)
• Drain excess water from the beans. Add little salt and jeera/cumin powder. (Use the stock to make soup. Add little salt as it is distributed and added in various stages)
• Heat a pan and add 1 tbsp of oil.
• When it is hot, add onions and sauté.
• When onions turn translucent, add bell peppers, jalapeno pepper and sauté for few sec.
•  Add cabbage and sauté again for few minutes.
•  Add the Italian seasoning, salt, black pepper to it and mix well.

The stuffing is ready.

Pizza sauce:


   Tomatoes - 1 kg
   Onions – 3 (chopped)
   garlic - 5-6 pods
   Paprika powder -1 1/2 tsp (chilli powder)
   Pimento powder - 1/2 tsp ( optional)
   Sugar - 1 tbsp
   Basil leaves - few (finely chopped)
  Salt – 2 tsp
   
Method:

•    Blanch the tomatoes in hot water for 5 min and remove its skin.
•    Heat a tawa, Add 2 tsp of oil and saute onions and garlic.
•    Add the tomatoes, spices, sugar, salt and let it boil for 10 min.
•    Switch off the flame. Add basil leaves and a pinch of Italian seasoning to it.
•    Set aside to cool down to room temperature and blend into a fine puree.

   Sauce is ready.

Making the final Burrito:

•       Heat a flat pan or tawa
•       Heat the burrito with a sizzle of oil.

•       Take 1 to 2 tbsp of pizza sauce and spread it all around the burrito.
•       Place a tbsp of bean, vegetables and cheese on one side of the burrito and fold it into half.

Yummy Burrito is ready to eat.Serve hot.

Spaghetti in tomato and basil sauce

Ingredients:

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• Spaghetti - 1 packet
• Oil/Olive oil - 3 tsp
• Salt - 1 tsp
• Ripe tomatoes - 5 medium sized
• Tomato sauce - 2 tsp
• Garlic,finely chopped - 7 cloves
• Pepper,crushed - 1 tsp
• Italion seasoning - to sprinkle(you will get in any supermarket)
• Basil leaves ,fresh - 8
• Cheese,preferably Parmesan - shredded,50 grams to 100 grams depending on one's taste

Method:

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• Boil enough water in a saucepan.When it starts boiling add salt and a tsp of oil.
• Add the spaghetti and cook uncovered for 10 minutes.
• Check if the spaghetti is cooked by just pressing it between your fingers.
• Drain the excess water using a strainer and place it under cold running water.Wash the cooked spaghetti in cold water.This is done so that the spaghetti doesn't get stuck to each other.
• Blanch the tomatoes.(Immerse them in super hot water for 5 min and then wash them in cold water).
• Peel off its skin and mash well using your hand.
• Add the tomato puree with the sauce,pepper,garlic and allow it to boil on a medium flame.Le the raw smell go away.
• Wash the basil leaves.Roll them like a cigar and chop finely.
• Add 1 tsp of italian seasoning and basil leaves and cook for 2 to 3 min.
• Add the spaghetti,mix well and turn off the flame.
• Shred the cheese and add it to the spaghetti and mix well.Let the cheese melt and get blended with the spaghetti.

Serve hot.While serving sprinkle little Italian seasoning on top.

Spaghetti in white sauce

This recipe serves two.

Ingredients:

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• Spaghetti-250 grams
• Butter - 3 teaspoon
• Garlic pods ,peeled and crushed - 2
• Sesame seeds/White Ellu - 1 teaspoon
• Onion,very finely chopped - 1 big
• Baby Corn,chopped into thin round slice- 2(optional)
• Sugar - 1 teaspoon
• Salt - to taste
• Pepper powder - 1/2 teaspoon
• Italian seasoning - 2 to 3 teaspoon
• Maida/All Purpose flour - 2 heaped teaspoon
• Milk - 1 to 2 glass
• Mushrooms - optional
• Oil - 1 tsp
• Coriander leaves.chopped-1 tbsp
• (Sweet Corn Kernels can also be used instead of babycorn-1 handful)

Method:

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• Cook covered the spaghetti in water with a tsp of oil and little salt for 10 to 15 min.
• Drain the excess water.Set aside.

Sauce:

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• Wash the sesame seeds and drain water.
• Heat a non-stick kadai,add butter,garlic pods, and sesame seeds.Saute for 1 min.
• Add onion and saute till it becomes tender.
• Add corn,mushrooms (if used) and saute till it becomes tender.
• Add sugar,salt,pepper and sprinkle maida powder.
• Saute for 10 sec and add milk while stirring the mixture.
• Keep stirring till you get a gravy consistency.Switch off.
• Sprinkle little Italian seasoning.Mix well.

Pour the sauce over spaghetti.Garnish with coriander leaves.

Sprinkle Italian seasoning and Serve hot.

Roasted Bread with Italian Sesame White sauce

Ingredients:
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• Milk Bread - 1 loaf
• Butter - 3 teaspoon
• Garlic pods ,peeled and crushed - 2
• Sesame seeds/White Ellu - 1 teaspoon
• Onion,very finely chopped - 1 big
• Baby Corn,chopped into thin round slice- 2(Sweet Corn Kernels can also be used-1 handful)
• Sugar - 1 teaspoon
• Salt - to taste
• Pepper powder - 1/2 teaspoon
• Italian seasoning - 1 teaspoon
• Maida/All Purpose flour - 2 heaped teaspoon
• Milk - 1 to 2 glass

Method:

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• Wash the sesame seeds and drain water.
• Heat a non-stick kadai,add butter,garlic pods and sesame seeds.Saute for 1 min.
• Add onion and saute till it becomes tender.
• Add corn and saute for a min.
• Add sugar,salt,pepper and sprinkle maida powder.
• Saute for 10 sec and add milk while stirring the mixture.
• Keep stirring till you get a thick consistency.(Like a bread spread).Switch off.
• Add Italian seasoning.Mix well.

• Make a sandwich with this paste (spread on one bread only) .

• Toast well in a toaster/tava.If using tava,spread little butter outside the bread.

• Yummy sandwich is ready.

If your kid is not having proper food,try some different presentation with the same bread and sauce.Some of them are Bread Nuggets and Bread sticks.Trust me...this will surely make them eat.

Bread Nuggets:

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Toast the bread.Remove the sides and slice them into small squares.Top each slice with a teaspoon of sauce in the middle and serve hot.That makes yummy Bread Nuggets.

Bread Sticks:

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Slice the toasted bread into lengthy sticks and serve hot with a cup of sauce.Dip the stick in sauce and enjoy your snack.

Vegetable macroni in tangy tomato sauce

This recipe serves two.

Ingredients:

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• Macroni - 1 packet(180 grams)
• Chilli flakes - 2 teaspoons
• Fresh Basil leaves - 10 leavesl,chopped finely(Ramar Thulasi)
• Veggies - carrots-2,capsicum-1,zucchini(Seema surakkai)- 1,cauliflower-6 florets,baby corn-2 or corn -1 handful,beans-6.

Zucchini is optional since we do not get it everywhere.

For the Sauce:

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• Tomato,finely sliced - 3
• Tomato puree taken from - 2 medium sized tomatoes
• Basil - 10 leaves
• Chilli flakes - 2 teaspoon
• Italian herbs - 2 to 3 teaspoon
• Salt - to taste
• Corn flour - 2 teaspoon
• Salt - to taste
• Sugar - 2 teaspoon
• Olive oil - 1 1/2 tablespoon

Method:

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• Boil enough water in a kadai ,add 1 teaspoon of olive oil and salt to it.Add the macaroni and cook for 8 to 10 min.Try piercing it with a fork to check if its cooked.Drain the excess water and set aside.
• Chop all the veggies finely.Heat 2 teaspoon of olive oil in the kadai and saute all the veggies with a pinch of salt till they become tender.Set aside.

• Heat 2 teaspoon of olive oil in the kadai,add 2 teaspoon chilli flakes and 10 basil leaves.Saute for a sec.Add the pureed and sliced tomatoes with salt ,sugar.
• Cook for 5 min till the raw smell goes away.Dissolve corn flour in little water and add to the tomato sauce.
• Cook till you get a gravy consistency .Add the cooked veggies and mix well.
• Switch off and sprinkle the Italian herbs on it.Mix well and set aside.
• Heat a teaspoon of olive oil in a kadai,add 10 basil leaves , 2 teaspoon of chilli flakes and cooked macaroni .
• Saute for a min.Do not make it mushy.
• The macaroni and sauce is ready.

To serve:

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Spread macaroni on a plate and add the sauce on top of it.Sprinkle 2 tablespoon of Parmesan cheese over it(I did not use it here).Serve hot .

This tastes excellent when had on its own.Also you can serve with roasted Italian Breads.