# Inside Kitchen TFH (The Food Hub)

> Inside Kitchen TFH is a 100% vegetarian, egg-free home-cooking channel on Instagram (@insidekitchentfh) and YouTube (@InsideKitchen). Motto: "Food is for eating, and good food is to be enjoyed." Website: https://insidekitchentfh.in/ · Contact: info@insidekitchentfh.in
Last updated: 2026-10-13

All recipes include exact quantities, step-by-step methods, and estimated calories per serving with a lighter-swap tip.

## Recipes
- [Instant Kansar](https://insidekitchentfh.in/#instant-kansar) (Inside Kitchen original): Dessert, 6 servings, 17 min, ~355 kcal per 1 serving (about 100 g). Roast 1 cup of coarse wheat flour in 3–4 tbsp ghee until golden and aromatic. Stir in 1 cup jaggery dissolved in ½ cup hot water, and keep stirring until it comes together and leaves the pan. Garnish with ½ cup mixed nuts and serve warm. Video: https://www.youtube.com/watch?v=NQ6_w5V55KY
- [Sooji Toast (Rava Toast)](https://insidekitchentfh.in/#sooji-toast) (Inside Kitchen original): Breakfast, 6 toasts, 25 min, ~355 kcal per 2 toasts. Mix ½ cup sooji with ½ cup curd and a little water, then rest it 10 minutes. Stir in chopped onion, tomato, capsicum, carrot, chilli and seasoning. Spread the batter on bread and toast it topping-side down in butter for 2–3 minutes until golden, then flip. Video: https://www.youtube.com/watch?v=AyR6kFTXtZs
- [Basic & Marble Effect Homemade Chocolate](https://insidekitchentfh.in/#marble-chocolate) (Inside Kitchen original): Dessert, 24 pieces, 25 min, ~90 kcal per 1 piece (about 16 g). Melt chopped dark and white compound chocolate separately in a double boiler, then stir each until it cools close to room temperature. Pour into moulds. For marble, add both into one cavity and swirl with a toothpick. Set 5–6 minutes in the freezer, then 10–12 minutes in the fridge, and unmould. Video: https://www.youtube.com/watch?v=AEPUYjm0IEc
- [Hide & Seek and Fruit & Nut Chocolate](https://insidekitchentfh.in/#fruit-nut-chocolate) (Inside Kitchen original): Dessert, 20 pieces, 25 min, ~100 kcal per 1 piece (about 18 g). For hide & seek, drop dark choco chips into the mould and pour melted white chocolate over them (or white chips with dark chocolate). For fruit & nut, pour a layer of melted dark chocolate, add mixed dry fruits, then cover with more chocolate. Set 5–6 minutes in the freezer and 10–12 in the fridge. Video: https://www.youtube.com/watch?v=CqZQzhZgJ2c
- [Crispy Eggless Buttermilk Waffles](https://insidekitchentfh.in/#buttermilk-waffles): Breakfast, 8 waffles, 30 min, ~400 kcal per 2 waffles. Whisk the dry and wet ingredients separately (yogurt replaces the eggs), then fold them together just until combined. Rest the batter 5 minutes and cook ½ cup at a time in a hot greased waffle iron for 4–5 minutes, until the steam stops. Keep them crisp on a rack in a 95°C oven.
- [Silky Dark Chocolate Fondue](https://insidekitchentfh.in/#chocolate-fondue): Dessert, 4 servings, 25 min, ~460 kcal per 1 serving (without dippers). Pour steaming-hot (not boiling) cream over finely chopped dark chocolate, wait 2 minutes, then stir from the centre until glossy. Add butter, a pinch of salt and vanilla, and keep it warm over a tea light. Thin with warm cream if it thickens.
- [Pressure Cooker Dal Tadka](https://insidekitchentfh.in/#dal-tadka): Main Course, 4 servings, 35 min, ~260 kcal per 1 bowl (about 250 g). Pressure cook 1 cup soaked toor dal with 3 cups water, turmeric and salt for 3–4 whistles, then mash. Simmer it 5 minutes in an onion-tomato masala and pour a sizzling ghee, garlic and red chilli tadka on top.
- [Paneer Butter Masala](https://insidekitchentfh.in/#paneer-butter-masala): Main Course, 4 servings, 40 min, ~390 kcal per 1 serving (about 220 g). Sauté the onion, tomatoes and cashews, then blend them smooth. Cook the purée in butter with ginger-garlic and spices until butter shines at the edges, then simmer with water, salt and a little sugar. Add warm-soaked paneer, cream and kasuri methi for the last 2 minutes.
- [Mezze Grazing Platter with Creamy Hummus](https://insidekitchentfh.in/#mezze-platter): Appetizer, 6 servings, 38 min, ~350 kcal per 1 plate. Whip the tahini with lemon first, then blend in the chickpeas and add ice water until the hummus is fluffy. Toast pita wedges at 200°C for 8 minutes. Build the board by placing the bowls first, then the big items in fanned groups, then fill every gap with fruit, tomatoes and nuts.

## Calorie quick facts
- 45 kcal in 1 tsp of ghee. Measure tadka ghee with a spoon instead of pouring it.
- 100 kcal in 1 tbsp of butter. Half butter, half oil keeps the flavour with fewer calories.
- 18 g protein in 100 g paneer (≈265 kcal). One of the richest vegetarian protein sources.
- 383 kcal per 100 g of jaggery (sugar: 387). Jaggery adds minerals, not fewer calories.
- 55 kcal in 10 g of dark chocolate. Two squares of 70% dark satisfy a craving.
- 9 g fibre in one bowl of dal tadka. Fibre plus protein keeps you full for longer.

## FAQ
- Q: What is Inside Kitchen TFH?
  A: Inside Kitchen TFH (The Food Hub) is a 100% vegetarian home-cooking channel on Instagram (@insidekitchentfh) and YouTube (@InsideKitchen). Its motto is “Food is for eating, and good food is to be enjoyed.” It shares Gujarati sweets, street-style snacks, homemade chocolates and everyday Indian recipes.
- Q: Are all the recipes vegetarian?
  A: Yes. Every recipe on Inside Kitchen TFH is 100% vegetarian and egg-free. Dippers like marshmallows should be the gelatin-free kind.
- Q: What is kansar and how do you make it instantly?
  A: Kansar is a traditional Gujarati sweet made from coarse wheat flour, jaggery and ghee, often served at weddings. For the instant version, roast 1 cup coarse wheat flour in 3–4 tbsp ghee, then stir in 1 cup jaggery dissolved in ½ cup hot water until it comes together, and garnish with nuts. It takes about 15 minutes.
- Q: How do I set homemade chocolate quickly?
  A: After filling the moulds, keep them in the deep freezer for 5–6 minutes, then in the refrigerator for 10–12 minutes. Unmould once the chocolates release easily from the sides.
- Q: How many calories are in kansar?
  A: One 100 g serving of instant kansar has roughly 355 kcal. Cutting the ghee to 2½ tbsp and serving 60 g portions brings it to about 200 kcal.
- Q: How many calories are in paneer butter masala?
  A: About 390 kcal per 220 g serving. With low-fat paneer, 1 tbsp butter and milk instead of cream, it drops to roughly 260 kcal.
- Q: How many whistles does toor dal need in a pressure cooker?
  A: Soaked toor dal needs 3–4 whistles on medium heat (about 12 minutes) with 3 cups of water per cup of dal, followed by natural pressure release.
- Q: How do I make crispy eggless waffles?
  A: Use yogurt in place of eggs, replace 2 tbsp of the flour with cornflour, cook until the steam almost stops, and keep the waffles in a single layer on a rack in a 95°C oven. Never stack them.
- Q: Why does melted chocolate turn thick and grainy?
  A: Chocolate seizes when it touches even a drop of water or gets overheated. Use completely dry tools, melt it over barely simmering water, and for fondue whisk in 1–2 tbsp warm cream to bring it back.

## Links
- Instagram: https://www.instagram.com/insidekitchentfh/
- YouTube: https://www.youtube.com/@InsideKitchen
- Email: info@insidekitchentfh.in