Simple vegetarian lunch

For lunch today I made stir fried vegetables( used carrot, peas, beans) and Ashgourd in coconut-buttermilk gravy. As usual the recipes are chilly free, tomato free and uses minimal oil(you could do without it too). We eat a lot of vegetables- a habit which was introduced to us by Amma and Appa right from when we were little. Whenever we meet acquaintances at the vegetable store, they look at all the veggies in our huge shopping bag and ask if we have a feast at home! Consuming plenty vegetables has helped us have beautiful skin, good digestion and easy evacuation. During pregnancy, I followed a one part carbohydrate, one part lentils or protein, two parts vegetable (I avoided potato, sweet potato, tapioca, cauliflower,papaya, garlic) diet, ate plenty fruit to prevent the most common problem faced during pregnancy-constipation. Below is an example of a simple but healthy meal prepared for lunch at home.

Stir fried vegetables

You will need (for about 4-5 adults)

4 medium sized carrot

15-20 beans

1 cup fresh peas

(you may use vegetables of your choice)

1/2 cup water

Salt, Jaggary to taste

Seasoning:

Oil 1/2 tsp

Split black gram 1 tsp

1/2 tsp mustard seeds

1/8 tsp turmeric powder

1 twig curry leaf

Garnish

Grated coconut 4-5 tablespoons

1/2 tsp cumin seeds

1/2 tsp peppercorns

Method

Wash and peel carrot, remove the ends and chop into small pieces.(about 1/2 cm)

Wash Beans, remove stalk, cut into small pieces (about 1/2 cm)

Heat a pan, add 1/2 tsp peppercorns and 1/2 tsp cumin seeds, dry roast and keep aside.

To the hot pan, add (1/2 tsp oil), black gram, mustard (stir if not adding oil).

When black gram browns evenly and mustard seeds begin to pop, add turmeric and then curry leaves.

Now add the chopped vegetables and peas.Saute till the veggies turn a shade darker.

Now add 1/2 a cup of water, salt and Jaggary. Mix well and cook covered in low flame till tender.

Remove lid, cook in low flame till water has evaporated completely. Now pound and powder the roasted pepper and cumin seeds and add to the cooked vegetables, mix well. Finally garnish with coconut.

Stir fried vegetables

Note: You may use this method to cook any vegetable alone or in combination.

When using vegetables in combination, chose those which have approximately the same cooking time.


Ashgourd in coconut-buttermilk gravy.


You will need (for about 4-5 adults)


Ashgourd 1/2 medium sized or full small sized.
Water 1/2 cup
One half of a coconut 
Yogurt/ buttermilk 1 cup
1tsp Putani or split garbanzo(you may use 1 tsp whole wheat flour or raw rice instead)
Salt to taste

For seasoning:
oil 1/2 tsp (optional)
Fenugreek seeds or methi 1/4 tsp
Mustard seeds 1/2 tsp
Curry leaf 1 twig


Method


Wash Ashgourd, cut in half and divide one half into 4 large pieces.

Ashgourd

With a knife remove the peel and separate seeds with fingers.

Cut the peeled, deseeded gourd into bite sized pieces.

Pressure cook with 1/2 cup water for 3 whistles, or cook covered with some more water in a vessel till transluscent and tender.

While the gourd is cooking, blend coconut with yogurt and Putani to a fine paste.

 When gourd is cooked and ready, transfer to a vessel, add salt to taste (should taste a little salty because after the gourd absorbs salt, the gravy will taste bland), coconut yogurt paste, mix well and cook in low flame.

When you see the gravy boiling at the sides, give it a stir and turn off the heat.

 Heat a cast iron skillet, add (1/2 tsp oil) fenugreek seeds, mustard seeds.When mustard seeds pop add curry leaves. Add to the cooked mixture. Serve after 15-20 minutes.

Note:

This method may be used to cook vegetables like long beans, chow-chow, bottle gourd, snake gourd, ridge gourd, ivy gourd(Coccinia Grandis) or any other gourd.

Taste this dish before serving, adjust salt if needed.

Fenugreek gives this dish a special flavour.

People wishing to add flavour of green chillies, may add a piece of green capsicum when making coconut paste.

Use buttermilk( obtained after extracting butter) which is slightly sour for better taste.

Rice


 I used integral raw rice. Measured rice, washed well with water, drained water, added double water and pressure cooked for 3 whistles.

Organic integral raw rice

Simple, easy to digest, stomach and health friendly lunch ready to eat (with home made black pepper pickle). Please pardon the messy plating.

Note:

If using organic integral rice, consuming the water with which the rice has been washed (the second rinse if you want a cleaner drink) is recommended in ancient Ayurvedic texts probably due to its rich vitamin b-complex content. Specifically recommended to regulate excessive menstrual flow.