Keeping our immune system strong is the key to keep ourselves healthy. To keep your immunity strong you need a variety of foods that include vitamins, minerals, and essential nutrients. To combat any health risk you require an immune rich diet. We at Nature’s Basket have brought you these immune-boosting recipes to ward off any health risk. Read on to prepare these at home and protect your immunity.
- Rajma and Rice
What most people forget is that rajma is not only full of protein and fibre but also they also have antioxidants that boost our immune system. It also protects us from harmful free-radical damage, possessing anti-cancer and anti-ageing properties. So incorporate rajma in your daily diet in the right quantities to have immunity against diseases.
Ingredients:
- 2 to 3 tbsp ghee
- 1 ½ tsp ginger garlic paste
- 1 ¼ cup of chopped onions
- 1 cup of chopped tomatoes
- ¾ cup of rajma
- 2 ½ cup of water
- 1 tsp of ginger
- 1 green chilli slit
- Salt as needed
- 2 tbsp of coriander leaves
- 2 tbsp of cream (optional)
- ¼ tsp of turmeric powder
- ½ tsp of red chilli powder
Instructions:
- Thoroughly wash rajma(beans) to remove any dirt and debris. Soak them in water for 6-8hours or overnight
- Drain the water and transfer soaked beans into a 2-3 litre capacity pressure cooker. Add 1¾ cups water and salt; close the lid and pressure cook over medium flame until it turns soft, for around 4-5 whistles
- Turn off the flame and let the pressure release naturally (around 5-7 minutes)before opening the lid. Don’t open the lid immediately as beans may not have cooked fully yet and steam inside pressure cooker will continue to cook them
- Check the beans for softness, if they are not soft, cook them more for 2 whistles (if required add more water)
- Now, drain the excess water from cooked beans and keep both water and rajma aside for later use
- Heat2-tablespoons oil in a pan over medium flame. When the oil is medium hot, add 1small piece of bay leaf, 1-inch long piece of Cinnamon, 1 green cardamom and 1/2 teaspoon cumin seeds, sauté for 30 seconds.
- Add chopped onions and sauté until onion turns translucent. Add 1-teaspoon ginger-garlic paste and1 green chilli slit
- Sauté for 1-2 minutes and add the chopped tomato and salt
- Sauté until tomatoes turn soft, it will take around 3-4 minutes
- Now, add 1-teaspoon red chilli powder and 1-teaspoon cumin-coriander powder. Mix well and sauté for a minute
- Add boiled kidney beans and mix well. Add1-cup water (or little more) (drained water from step-2 + normal water) and mix well. Mash some beans with the backside of a spoon to thicken the gravy and improve taste and texture. Cook for 5-6 minutes or until gravy turns thick
- Gravy would thicken more as it cools down, so do not cook it until it turns very thick. Taste for the salt at this stage and add more if required. Add 1/4 cup milk or cream
- If you are adding milk, cook for 2-3minutes and turn off the flame. If you are adding fresh cream, mix well and turn off the flame
- Rajma masala curry is ready; transfer it to a serving bowl and garnish with chopped coriander leaves and serve with brown rice.
2. Green Smoothie
Ingredients:
- 1 cup roughly chopped kale or spinach leaves
- 1 ½ cup almond milk
- 1 cup of mango, pineapple and kiwi
- ½ tsp of freshly grated ginger
- ½ lemon
Instructions:
- In a grinder or blender, add all the ingredients together and blend until smooth
- Pour it out in a serving glass and garnish with fruit chunks of your choice
To prepare more such recipes to check out Healthy Munching Seeds That’ll Keep You Healthy
