JFW Recipes

5 Must-Try Super Healthy Green Recipes!

Eat clean, Eat green!


By Uma Raghuraman

Popeye swore by it for a reason. Spinach, rightly touted as a superfood, is loaded with nutrients in a low-calorie package. Try out these plate-fulls of health – your bones and your taste buds will thank you!

Recipe 1 : Mullangi Keerai Soup | Radish Greens Soup:

Preparation time : 10 minutes

Cooking time : 25 minutes

Serves : 4

1 cup : 250 ml cup


Note : I have used mixed dal in this recipe but you can use one or many dals of your choice.


Ingredients :


To be pressure cooked :


2 cups radish greens (clean by removing the thick stem in the centre of the leaf)

1/4 cup mixed dal /lentils

( I added  a teaspoon of channa dal, masoor dal, split black urad dal, toor dal , green moong dal)

2 garlic pods

1 small green chilli (optional)

1/4 teaspoon turmeric powder


Other ingredients:


1/2 teaspoon peppercorns (coarsely powdered)

1 tablespoon lemon juice (adjust according to your taste)

salt to taste


For garnish (optional):


toasted bread, cream , fried onions , fresh coriander or mint


Method :


  1. Pressure cook the cleaned and washed radish greens along with dal, garlic pods and turmeric powder with 3 cups of water, up to 3 whistles over medium flame.
  2. Allow it to cool completely and grind the mixture coarsely.
  3. Transfer it back to the pressure cooker or any other pan; place it over low heat and adjust water quantity according to the soup consistency you like.
  4. Add peppercorns and salt and allow it to simmer for 5 minutes.
  5. Taste and adjust spice and salt according to your taste and switch off.
  6. Stir in the lemon juice, garnish and serve hot.


Recipe 2: Palak Makai Rice Recipe

Preparation time : 10 minutes

Cooking time : 25 minutes

Serves : 4

1 cup = 250 ml cup


Ingredients :


To steam and grind:


1/2 kg spinach leaves (wash and chop roughly)

1 large onion (chopped roughly)

4 -5 garlic cloves (peeled)

1 green chilli


To fry :


1 teaspoon ghee (or oil for vegans)

1 onion (finely chopped)

1-2 green chillies (cut lengthwise)

1/2 teaspoon sugar (optional)

5-6 cashew nuts


Other Ingredients :


2 cups basmati rice

2 cups water

1/2 cup sweet corn

1/4 cup fresh peas

1 bay leaf

2 cloves

1 green cardamom

1″cinnamon stick

2 teaspoon ghee

salt to taste


Method :


  1. Wash basmati rice and cook along with ‘Other Ingredients’ in an open pot or pressure cooker.

Chef tip : Pressure cook for up to one whistle only. If cooking in open pot, make sure that the rice does not become mushy.

  1. Steam all ingredients given under ‘To steam’ for 10 minutes.
  2. Once cool, grind it to a paste and set it aside.
  3. Heat a kadai/small wok with ghee and fry onions and green chillies till the onions are brown (caramelised) and transfer it to a different vessel.
  4. Place the kadai back on the flame and add 2 teaspoons of ghee, the ground spinach paste and salt.
  5. Fry for 4-5 minutes, then add the cooked rice and switch off.
  6. Mix the rice well.
  7. Garnish with the fried onions, cashew nuts and green chillies.


Recipe 3:Spinach and Sprouts Salad with Coconut Dressing :

Preparation time : 10 minutes

Cooking time : 10 minutes

Serves : 4

1 cup = 250 ml cup


Ingredients :


To steam :


1 cup green moong bean sprouts / green gram sprouts

1 cup palak/spinach (washed and finely chopped)

salt to taste


For Dressing :


1/4 cup fresh coconut (chopped roughly)

1/4 teaspoon cumin seeds

1/4 teaspoon white pepper (you can also use white pepper powder)

1-2 teaspoon coconut oil


Other ingredients:


1/2 cup coloured bell peppers (finely chopped)

1 teaspoon juice of freshly squeezed lemon (adjust)



Method :


  1. Grind all the ingredients given for dressing with few tablespoons of water.

Chef tip: If you are using coconut milk, then just powder cumin and white pepper and mix with the milk. You can add the oil and mix well to make the dressing.

  1. Steam spinach and sprouts.
  2. In a wide bowl, add the steamed spinach and sprouts, chopped raw vegetables, salt and mix well.
  3. Squeeze lemon juice into the salad, mix and then add the coconut dressing.

Chef tip : You can add the dressing just before serving. Same holds good for the roasted nuts as well.


Recipe 4: Masiyal Kofta Curry ( Masterchefmom’s Fusion Recipe):

Preparation time : 15 minutes

Cooking time : 50 minutes

Serves : 4

1 cup = 250 ml cup


Ingredients :


For the Kofta :


2 cups grated bottle gourd (peel, de-seed and grate)

1 small onion (finely chopped)

1 green chilli (finely chopped)

1/4 cup finely chopped cilantro/coriander leaves

1/4 cup chickpea flour/besan

1 teaspoon corn starch (optional)

1/2 teaspoon red chilli powder (I used Kashmiri chilli powder)

1/4 teaspoon jeera powder/ roasted cumin powder

1/8 teaspoon turmeric powder

pinch of asafoetida

salt to taste

oil to fry


For the Keerai Masiyal :


3 cups fresh spinach (washed and finely chopped)

1 tomato (finely chopped)

1 onion

2 garlic pods

1/2″ ginger

2-3  green chillies

1/4 teaspoon thick tamarind paste OR marble size tamarind (deseeded)

1/4 cup toor dal/pigeon peas

salt to taste


For tempering :


1-2 teaspoons oil

1/2 teaspoon mustard seeds

1-2 dry red chillies (halved)

2 garlic pods (finely chopped, optional)

1 sprig curry leaves (torn roughly)


Method :


  1. In a heavy bottom vessel or kadai, add the spinach, tomato, onion, garlic, ginger, green chillies and tamarind.
  2. Add salt and let them cook over low flame for 10 minutes and switch off.


Chef tip: You can add 1/4 cup of water if required. Spinach leaves water and you can also cover the vessel with a lid. Alternatively, you can also steam the vegetables.


  1. Once the mixture cools, add the cooked dal with the boiled spinach mixture and grind into a creamy masiyal and set it aside.
  2. In a wide bowl add all the ingredients under ‘For the Kofta’ and mix well to form a stiff dough. Roll them into equal size balls.


Chef tip : Squeezing water out of the bottle gourd is an important step. Also add more flour in case the dough is runny. The dough must be a little sticky.


  1. Heat oil in an iron kadai/wok.
  2. Drop a small piece of the dough to check the temperature of oil.
  3. If it instantly sizzles, the oil is ready to fry the koftas.
  4. Gently drop the koftas in batches and fry them till they are fully done on all sides.


Chef tip : Once the oil has reached the right temperature, reduce the flame to low/medium to retain the temperature.


  1. Drain the fried koftas on a kitchen towel .
  2. Repeat the same process for the remaining batter.
  3. In a wide pan or vessel, add the ground masiyal and adjust water quantity.


Chef tip : You can add 1- 1.5 cups of water.


  1. Add salt and let the mixture simmer for 10 minutes.
  2. Add the koftas and switch off.
  3. Heat a small ladle/pan with oil and temper with all the ingredients given for the same.
  4. Pour it into the Masiyal Kofta Curry.


Recipe 5:       Moringa Chutney:

Preparation time : 10 minutes

Cooking time: 10 minutes

Serves : 4

1 cup = 250 ml cup

Special vessels/equipments : small pan, mixer




1 cup murungai keerai/moringa leaves (cleaned and washed)

1 tablespoon urad dal/split, husked black gram

4-5 dry red chillies

1/4 cup  fresh coconut pieces (finely chopped or grated)

marble or small gooseberry size tamarind(deseeded) Or 1 teaspoon thick tamarind paste

1 teaspoon sesame oil

salt to taste


To temper (optional):


1 teaspoon sesame oil

1/4 teaspoon mustard seeds


Method :


  1. Heat a pan over low heat with oil and add the urad dal and dry red chillies and fry till they turn fragrant and slightly brown.


Chef tip : Do not over-fry the chillies and the dal . Make sure to keep stirring to avoid burning of the spices. Adjust the number of chillies according to the variety of chillies you are using and your spice preference.


  1. Switch off the gas and transfer the contents to a mixer and grind it along with coconut and tamarind using a tablespoon of water.
  2. Heat the same pan and fry the moringa leaves over low flame, stirring continuously till they shrink and the moisture is absorbed.
  3. Switch off and add it to  the mixer, add salt and grind again.
  4. Transfer it to a serving bowl.


Chef tips :

a.A coarse texture gives the thogayal its authentic taste. Add less water, and approximately 1 to 2 tablespoons only in this recipe, unless you are serving it as side dish for tiffin.

b.You can lightly roast the tamarind(optional) just a few seconds (30 seconds approximately) in the pan along with the urad dal and chillies before grinding.


  1. Heat the pan with oil, and temper with mustard seeds.
  2. Pour it over the chutney.


About the writer:

Uma Raghuraman is a passionate food blogger. Her repertoire mainly spans creative representations of healthy and traditional Indian foods. She has been recognized internationally for her work, especially on social media and in the blogosphere.

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