Thursday, June 6, 2013

Stuffed Tomatoes with raddish and sprouted green moong salad

A healthy, nutritious, colorful ,delicious stuffed tomato salad recipe is my family's favorite; they love when I cook it for them. The tasty, protein and vitamin rich stuffing in a tomato is perfect for a side dish, or filling enough for a whole meal and is low in the calories count too. It includes fruits and many fresh vegetable: fresh tomatoes,  peppers, radish, carrots, cabbage and onions. To lighten the fat grams, I just try using low-fat or fat-free dressing. Also, try low-fat cheese. It's easy to prepare and really yummy!   
Stuffed tomatoes filled with vegetables and fruits provides a light meal on hot summer nights.

Time : 40 min (including chopping time)

stuffed tomatoes: (Makes 12 – Serves 6)
for salad:
  • 12 tomatoes
  • 3/4 cup sprouted green moong
  • 1/3 cup white Onion chopped
  • 1/2 cup soaked and boiled black chana
  • 1/4 cup carrot finely chopped
  • 1/3 cup cabbage finely chopped
  • 1 apple chopped
  • 2 orange (peeled and cut into pieces)
  • 15 grapes cut in halves
  • 1/4 cup sweet corn (optional)
  • 1/4 cup green bell paper chopped
  • 1/4 cup red bell paper chopped
  • 1 cup chopped radish (red or white)
  • 1/2 cup paneer cubes
  • 1 tablespoon chopped cilantro (hara dhania)
  • 1 teaspoon seeded and chopped green chili (optional)
  • 1 teaspoon ginger paste or shredded
  • 1 teaspoon olive oil
  • 1/8 teaspoon asafetida (hing)
  • 1/2 teaspoon cumin seed
  • 1/2 teaspoon salt, adjust to taste

Salad Dressing:
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt, adjust to taste
  • 1 teaspoon ground roasted cumin seed (jeera)
  • 1 tablespoon lemon juice, adjust to taste
  • 1 teaspoon ginger juice
  • 1 teaspoon sugar
  • 1 tablespoon olive oil

 For Garnishing:
  • Fresh Coriander
  • 2 inch of White radish (to make flower)
  • 1 cherry tomato.
  1. Cut a thin slice of upper part of tomatoes and take out the seeds and pulp from the tomatoes and keep tomatoes in the refrigerator for 30 minutes.
  2. Next heat the oil in a small pan. Add the cumin seeds and asafetida.
  3. After the cumin seeds splatter, add chopped green chilies, ginger paste and sauté for few seconds.
  4. Then add sprouted moong and boiled black chana. Add salt, stir them for few seconds and cover it. Cook it for 3-4 minutes and then let it cool.
  5. Cut the paneer in small cubes.
  6. In a small bowl, combine dressing ingredients and keep aside.
  7. In a medium bowl, combine all chopped vegetables and fruits and paneer into cooled mixer of sprouted moong and chana. Add dressing to the mixture and toss gently to coat.
  8. Cover and keep in refrigerator for 15-20 minutes.
  9. Fill tomatoes with salad mixture and in a serving dish put tomatoes and then pour remaining salad mixer around the stuffed tomatoes.
  10. Garnish with cilantro.

Additional notes:
You can do variations with  vegetables and fruits of your choice.
You can use tofu instead of paneer. Also you can add yogurt to salad dressing instead of paneer as dairy...
You can use sprouted moth, kidney beans, soaked yellow moong dal instead of sprouted moong.
you can Serve on top of lettuce on individual plates.
If there is left out of filling after stuffing tomatoes, add boiled pasta and pasta sauce of your choice, it will make delicious pasta salad too.. 

Sending this recipe to Cook's Joy - Dish it out 
 Jagruti's Cooking Odyssey 
Summer Fiesta Food Event and
  Healthy Salads Event Hosted by Priya
 Priya‘s event hosted by Kalyani

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