MEXICAN BEAN FAJITA

Throwing a party? Try out this Mexican delicacy...Tortilla stuffed with protein rich bean filling and iron rich green salsa!

Preparation Time : 30 mins.
Cooking Time : 10 mins.

Makes 6 pieces.

Ingredients

6 corn tortillas
4 tablespoons grated mozarella cheese

For the refried beans filling

¼ cup kidney beans (rajma), soaked overnight
2 large cloves garlic, finely chopped
1 cup finely chopped onions
1 cup chopped tomatoes
¼ cup finely chopped capsicum
1 teaspoon chilli powder
1 teaspoon roasted cumin (jeera) powder
1 teaspoon oil
salt to taste

For the green salsa

3 large green tomatoes
½ cup finely chopped onions
2 to 3 green chillies, chopped
2 teaspoons white vinegar
salt to taste

For the refried beans filling

1. Combine the kidney beans with a little salt and 1½ cups of water and pressure cook till the beans are slightly overcooked.
2. Drain the beans and grind to a coarse paste in a blender. Keep aside.
3. Heat the oil in a nonstick pan, add the garlic and onions and sauté till the onion turns translucent.
4. Add the tomatoes and sauté for another 3 to 4 minutes.
5. Add the ground beans, capsicum, chilli powder, cumin powder and salt mix well.
6. Cook for 5 minutes. Add water if required to adjust the consistency. Keep aside.

For the green salsa

1. Cut the tomatoes into big pieces. Add the onions, green chillies and ¼ cup water and cook.
2. When cooked, blend in a liquidiser and strain.
3. Add the vinegar and salt. Keep aside.

How to proceed

1. Spread a little green salsa on each tortilla.
2. Place some bean filling, fold from both the sides and top with cheese.
3. Grill for a few minutes until the cheese melts.
4. Serve hot

VEGETABLE GRILLED SANDWICH

Brown bread sliced stuffed with cabbage, carrot and cheese. A hearty cold-weather pleaser, appropriate to keep you going on busy days with late lunches.

Cooking Time : 10 mins.
Preparation Time : 10 mins.

Makes 4 sandwiches.

Ingredients

8 slices whole wheat bread

For the stuffing

¾ cup cabbage, shredded
¾ cup carrots, thickly grated
¾ cup low fat paneer (cottage cheese), grated
2 tablespoons chopped coriander
1 green chilli, chopped
2 tablespoons mozzarella cheese
salt to taste

Other ingredients

4 teaspoons low fat butter for cooking

For the stuffing

1. Mix all the ingredients together. Divide the stuffing into 4 equal portions.

How to proceed

1. Place one portion of the stuffing on one slice of bread. Top with another slice of bread.
2. Repeat with the remaining ingredients to make 3 more sandwiches.
3. Pre-heat the griller and grill the sandwiches, using a little low fat butter to cook.
4. Serve hot.

MEXICAN PITA POCKETS

Soft pita breads made with whole wheat flour and filled with a spicy Mexican bean filling that will help to keep the blood sugar levels in check. Served with salad and a delicious mint dressing which add a bouquet of tantalising flavours to this dish.

Cooking Time : 30 mins.
Preparation Time : 15 mins.

Makes 4 pita pockets.

For the whole wheat pita breads

¾ cup whole wheat flour (gehun ka atta)
¾ teaspoon fresh yeast, crumbled
½ teaspoon salt

For the mexican bean patties

½ cup kidney beans (rajma), soaked overnight
2 cloves garlic, finely chopped
1 spring onion (whites and greens separated), finely chopped
½ tomato, chopped
¼ cup capsicum, finely chopped
1 teaspoon chilli powder
1 teaspoon roasted cumin (jeera) powder
1 teaspoon oil
salt to taste

To be blended into a mint dressing

1 cup low fat curds
¼ cup chopped mint leaves
½ green chilli
½ teaspoon roasted cumin seeds (jeera)
salt to taste

Other ingredients

2 tomatoes, finely chopped
1 cup lettuce, shredded

For the whole wheat pita breads

1. Combine all the ingredients in a bowl and knead into a soft dough using enough water. Knead until it is smooth and elastic.
2. Cover the dough with a wet muslin cloth and allow it to prove till it doubles in volume (approx. 15 to 20 minutes).
3. Press the dough lightly to remove the air.
4. Divide the dough into 4 equal parts. Roll out each portion into a circle of 100 mm. (4") diameter and 6mm. (1/4") thickness.
5. Cook the pita breads on a hot tava (griddle) over medium heat on each side for a minute or until the bread puffs up and a cavity is created in the bread. Remove and keep aside.
6. Cut each pita bread into 2 halves and keep aside.

For the mexican bean patties

1. Pressure cook the beans till they are overcooked.
2. Drain and the grind the beans to a coarse paste in a blender or mash them.
3. Heat the oil in a non-stick pan, add the garlic and spring onion whites and sauté till the onion whites have turned translucent.
4. Add the rest of ingredients and sauté till the mixture has dried up. Cool completely.
5. Divide the mixture into 4 equal portions. Shape each portion into a patty.

How to proceed

1. Warm the pita bread halves on a tava (griddle).
2. Fill each pita bread half with some tomatoes and lettuce, one bean patty and a spoonful each of the mint dressings on top.
3. Repeat for the remaining pita bread halves and other ingredients to make 3 more pita pockets.
4. Serve immediately.