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.

Coconut burfi with jaggery

My husbands grandparents (86 and 92 years young) visit us once a year. It is during these visits that I sit with them and speak to them about their childhood and life. During one such visit, I casually asked Ajja (grandfather) what was one sweet/dessert that Ajji (grandmother) made the best. 'Kobri mittai!'(coconut burfi) came the reply, eyes glittering with memories of the past . That was when I decided to become Ajji's apprentice in the kitchen for the day.When I mentioned to Ajji that we would be making a jaggery version of kobri mittai along with the sugar version of the same, she thought for a while and said, 'though I have never made it with jaggery, no harm in trying'. So here I share with you the recipe passed down from Ajji to me with a few modifications. 

You will need

3 cups of grated coconut( 1 large coconut)

1.5 cup jaggery (powdered)

1  cup milk (optional)

¼ pod vanilla powdered (or the ''caviar'' of one full vanilla)

1 pod cardamom (powdered) or saffron

 oil/ghee to grease the tray.


Method

In a heavy bottomed pan mix all the ingredients.

Cook in low flame with constant stirring. Take care to see that the mixture doesn't stick to the bottom of the pan.

Burfi is done when the mixture forms a single mass and no longer sticks to the bottom.

.

Pour into a greased tray and cut when warm.

Note: Ajji lets all the ingredients to soak in the pan for at least 5 hours before heating.
Those who want a 'richer' version may include about 2 tablespoons of  unsweetened Kova (condensed  milk)
For those who are curious, Ajji loved 'jaggery kobri mittai' and Ajja later gave me a list of delicacies to be learnt from Ajji!

Vegetable Kurma

This recipe is an all time favourite in the family. Though the recipe uses a blend of spices it is not pungent.

You will need,

1 cup fresh peas

1 cup minced carrot

1 cup chopped beans

1 large potato cut into cubes

Salt and jaggary to taste

For the masala

One half of a coconut,  grated or made to pieces.

3 cardamom

4 clove buds

A piece of black stone flower( pather ke phool/ kallu hoovu)

One arm of star anise (seed removed)

1’’x1/4’’ piece of cinnamon

2 Marathi moggu

Pepper corns about 10

½ tsp  Shah jeera or jeera( cumin)

3-4 Almonds/5-6 cashew

1-2 tablespoon Hurigadale/Putani/ roasted split (black)garbanzo.

Seasoning

Unrefined oil 1tsp

½ tsp jeera or cumin seeds

¼ tsp turmeric powder

1-2 large finely chopped/minced onion

1 red capsicum finely chopped/minced

½ finely chopped/minced green capsicum

Small bunch of finely chopped/minced cilantro

Method

Cook the vegetables with a little water (about ½ a cup) in a cooker (3 whistles) or cook the vegetables in an open pan with water.

Blend together all items of masala with salt, jaggery and a little water till a fine paste and keep aside.

Heat a pan, add 1tsp oil, cumin seeds.

When cumin splutters, add turmeric, mix well and add the minced vegetables for seasoning.

Saute till all water has evaporated.

Add the steamed/boiled vegetables, the masala paste, more water if needed and boil till thick.

Tasty Vegetable Kurma is ready to be eaten with chapati, bread, flat bread or rice.

Note: You may use any combination of vegetables.

PumPeaCum Pocket Paratha

Last week was fun due to a visit from my sister and nephews. Sister’s visit helped me add on a new method of making stuffed Aloo Paratha. She called it ‘pocket paratha’. This week I made a new stuffing and used her technique to cover them.

To try out this healthy but yummy recipe you will need,

(  I seldom measure the ingredients that go into my recipe but will try my best to give you an approximate ideaJ)

For the stuffing (makes about 8 Paratha)

1 medium sized green capsicum

½ tsp cumin seeds or jeera

Half a cup fresh peas

3 inch piece of pumpkin

About 4 peppercorns

Salt and jaggery to taste

1 tablespoon oil/butter/ghee(optional)

For the dough

Whole wheat flour

Water (usually 1/3 quantity of wheat flour)

Pinch of salt(optional)

Method

Mix water, (salt), wheat flour and knead well. Add water if needed. When dough does not stick to your fingers/counter/vessel you know the dough is of the right consistency. Let rest for 15 minutes.

Mince capsicum, pumpkin and fresh peas.

Heat a heavy bottomed pan. Add ¼ tsp oil/ghee/butter. Now add cumin seeds.When the seeds change colour add the minced veggies and stir under low flame. Add salt, Jaggery and  powdered pepper and cook covered till water evaporates leaving a paste. Let cool and form tiny equal sized balls.

Divide the dough and shape them into equal sized balls.

 Roll the ball, dust with a little wheat flour if necessary.

Place the stuffing at the center and flatten the stuffing.

 Fold the sides over the stuffing .....

.                              .....and gently roll into required size.

 Cook both sides on a cast iron skillet/tawa till nice and brown.

Add a dot of butter/oil/ghee (optional) and serve.

Note: If you feel the stuffing is too soft and have trouble rolling the Paratha, heat stuffing with 1/2 tsp whole wheat flour and cool.

After a side is done, flip side and press down gently for the paratha to puff up forming a ‘pocket’.

Happy Birthday Kumar!

A toast in honor of a rare treasure among us- Kumar Prasad- on his birthday. Kumar is an incredible person, who is a treasure trove of very unique qualities that have made him what he is today. He is at the same time an engineer who can strategically direct the installation of a sophisticated equipment involving people of different nationalities and cultures; a self-made chef who, with his wizardry (just look at the picture), can magically create a four course wholesome meal in his signature fusion style with the shortest notice, a down-to-earth jovial fellow who will be liked by one and all with his characteristic humor and, above all, a true human being with sincere concern for the people around him. Kumar, we salute you--viva Kumar!