Mirch ka Salan with Mishti Pulao

Mirch ka Salan is a famous Hyderabadi dish. The dish is said to have originated in the kitchens of the Nizams. I would believe that, as the dish uses tamarind as souring agent, a practise mostly used in South India. Also peanuts (local produce) and sesame are used instead of other nuts and dry fruits(more prevalent in Awadhi cuisine). Whatever be its origin, Mirch ka Salan always elevates the meal from a common to an exotic one. It finds a definite place in wedding feasts and other important festive meals.

At our home, Mirch ka Salan is a holiday favourite. The star of a luxurious, happy meal. The main dish when important guests come over. Almost always, Mirch ka Salan is paired with the most fragrant Mishti Pulao, a sweet, fragrant Bengali dish, also a festive treat. One Hyderbadi, one Bengali..but the pairing is made in heaven. A happy marriage which we relish down to the last morsel. The tango of the sweet and aromatic Mishti Pulao with the tart, hot, spicy Salan has to be experienced to be understood.

I was introduced to this very fragrant Mishti Pulao by my dear friend Deepasri Deb. I have followed her recipe to the T. It never fails to make the most perfect, heavenly, fit-for-Gods Mishti Pulao. Check out her treasure trove of recipes at www.hamareerasoi.com 

Here are the recipes for both the dishes.

MIRCH KA SALAN

I have adapted Sanjeev Kapoor’s recipe for this. Changes to his recipe include chopping of the fat Bhavnagari Chilli into inch long batons, deseeding them, and not using any extra chillies in the recipe. This helps to scale down the heat in the Mirch ka Salan. I have also made a few changes in the preparation method. Here is how I made Mirchi ka Salan.

ALLERGY INFORMATION

• Contains peanuts. NOT SUITABLE for people with nut allergy.
• Does NOT contain gluten, lactose, corn, soya, egg. Suitable for people with gluten intolerance or lactose intolerance.

Preparation Time – 15-20 minutes, Cooking Time – 30 minutes, Serves – 4 as main course or 6 as side dish if used with other accompaniments in the meal.

YOU NEED

COOKWARE – Sharp knife, cutting board, 3-4 litre wok, long flat ladle, small bowl, Mixer-grinder

INGREDIENTS -

1. 250 gms or 15-18 fat Bhavnagari chillies (bajji mirchi)
2. A small lemon sized ball of Tamarind
3. 1/4 heaped cup raw peanuts with skin
4. 1/4 level cup white sesame seeds
5. 1/4 level cup fresh grated coconut
6. 1 tablespoon coriander seeds
7. 1/2 teaspoon cumin seeds
8. 3-4 cloves garlic
9. A thumb size knob of fresh ginger root
10. 1 medium red onion, finely chopped (1/4 cup finely chopped red onion)
11. 1/2 teaspoon black mustard seeds
12. a few curry leaves
13. 2 tablespoons cooking oil
14. a pinch turmeric powder (add upto 1 teaspoon if you want a yellow coloured Salan)
15. 1 heaped teaspoon salt

METHOD

1. Wash and wipe down the fat chillies. Remove the stem, cut into inch long thick batons, and scrape out the seeds from within.
2. Soak tamarind in half cup warm water. Squeeze out tamarind juice from it. Repeat with some more warm water. Set tamarind extract aside.
3. Heat the wok over medium flame. Dry roast the peanuts first. As they begin to brown, tip in sesame. Roast until the sesame begins to crackle. Add the coriander and cumin seeds and roast until aromatic. Do not burn. Keep stirring. Remove to mixer grinder jar.
4. Return wok to heat, add a drizzle of oil. Fry the ginger and garlic for a minute. Remove this to mixer jar too.
5. Add the fresh grated coconut to the mixer jar, add some water and grind to smooth paste. Set aside.
6. Add the rest of the oil to the wok, temper with mustard seeds and curry leaves. When this crackles, add the finely chopped onions and keep stirring over medium flame. When onions turn pink and shiny, add the chopped chilli batons. Saute over high heat for 5 minutes. Keep stirring to avoid charring.
7. Pour tamarind juice into the wok, add salt, turmeric, cover and cook for 5-7 minutes over medium flame, until the chilli just softens.
8. Pour in the ground mixture, add half a cup of water, and simmer covered for another 15 minutes.
9. Switch off flame. Rest for half an hour for flavours to develop. Serve warm or hot with fragrant, sweet, Mishti Pulao.

MISHTI PULAO

ALLERGY INFORMATION

• Contains Cashew nut. People with nut allergy can avoid adding cashew nuts to the recipe.
• Does NOT contain gluten, corn, soya, egg, or lactose. Suitable for people with gluten or lactose intolerance.

Preparation time – 15 minutes, Cooking Time – 30-35 minutes, Serves – 4 as main course

YOU NEED-

COOKWARE – 3-4 litre wok with fitting lid, ladle, colander

INGREDIENTS -

1. 1 heaped cup Gobindobhog rice, or Jeera rice, or Basmati rice
2. 1/4 cup fresh/frozen green peas
3. 1 teaspoon turmeric powder
4. 2 tablespoon ghee
5. 1/2 teaspoon salt
6. a fistful each of broken cashews and raisins
7. 1’' piece of cinnamon bark broken into two
8. 2 bay leaves
9. 3-4 cloves
10. 2 green cardamom
11. 2 black cardamom
12. 1 mace flower
13. 5-6 black peppercorns
14. 3 tablespoon sugar
15. 2 cups drinking water

METHOD -

1. Rinse the rice well under running water. Set to drain in colander. Rub in the turmeric powder into the rice and spread the rice in the colander to drain well.
2. Heat ghee in the wok, add cashews and raisins. Fry over medium flame until golden brown and raisins plump up.
3. Add spices – cinnamon, bay leaves, mace, peppercorns, cloves, green and black cardamom.
4. When the spices release aroma (about a minute or two over medium flame) add the rice and sugar. Stir well continuously over medium heat. Add the green peas midway and continue stirring until rice gets a sheen from the ghee. (About 7-10minutes)
5. Add salt, 2 cups water. Increase flame to highest and bring water to boil.
6. After water has come to a boil, set wok on your smallest burner, turn down heat to minimum, cover and cook for 10-12 minutes. Switch off flame.
7. Let it rest for 5-10 minutes. Then, open wok, fluff up rice.
8. Serve along with tangy, spicy Mirch ka Salan.

Jowar dosai

Why millets? Why so much brouhaha over these pseudo cereals? Why is it important in a modern urban diet? Are they good at all? Who should eat millets? Who should not? These and many more facts set out for you here. Read on to know more.

Millets are not cereal grains, so they are called pseudo grains. Millets are smaller grains. They belong to five (or more) different botanical families, but are classified under one name as millets. Millets are grown for bird, animal and human consumption. Factors that go in favour of their cultivation are that they have a short growing season, grow in semi arid regions, (they need very little water) need very little attention. Different countries across the world have been growing and consuming millets for thousands of years. Unfortunately, urban diets have not included millets for about 50 years now.

So what is the good and bad about eating millets? Here, I split it up into its constituents and make it simple for all to understand.

The Carbohydrates -  Millets have complex starches in form of amylose and amylopectin. Such a starch can only be digested in cooked form by humans. Since they not easily digestible, they have a low glycemic index. That means they release their sugars into the blood stream in a slow steady fashion. Much like how a sustained release medicine works. There are no highs and lows in blood sugar when you are eating such starches. And yes, you guessed it right: this is great news for diabetics and pretty much everybody else.

The Proteins – After carbohydrates, proteins form the major part of millets. Egg and human milk are considered perfect proteins because they have the best combination of amino acids that the human body needs. When compared to these proteins, most millets are found to have insufficient amino acids to provide all nutrients for infants and growing children. Millets have been found to be deficient mainly in lysine, an essential amino acid. What are amino acids?

Amino acids are the building blocks of proteins. There are 21 amino acids that form all the proteins ever known. Several of these amino acids are made in the human body. These are called non-essential amino acids because the body can make it on its own. Some of these are called essential amino acids. Why are they called so? Because they are necessary for growth and cell repair but cannot be synthesised in the human body. So they have to come from the food we eat. Lysine is one of these essential amino acids.

Does this mean that millets are not good enough for weaning food? Or to feed growing children? No. Millets are very good for children, when cooked well and when paired with a legume such as mung bean or tuvar dal. Legumes are naturally rich in lysine and by combining them in the same meal ensures that the meal gives complete protein for the growing body. Besides, millets are gluten free as well. So they are a safe bet for all, children, older people or those with gluten allergy.

Look forward to more information and recipes with millets in my forthcoming posts.

Meanwhile, here is a recipe for Jowar Dosai. This recipe is good for beginners who are not sure about how to begin including millets. Millets are great for people who need a gluten–free diet as well. Besides, here, the ground batter is fermented which increases the food’s digestibility as well as increasing the availability of several vitamins and minerals from the grains.

The initial trouble of soaking, grinding and fermenting is well worth the effort. The batter keeps well in the fridge for up to a week. When you have batter ready in the fridge, making dosai for a meal takes only a few minutes. You can choose to make regular size dosai for breakfast, dinner or coin-sized ones for your child’s lunch box.

ALLERGY INFORMATION

Preparation Time – 8 hours soaking+1 hour grinding+8 hours fermentation, Cooking Time – 10-15 minutes, Makes – about 20 dosais.

YOU NEED -

COOKWARE - Wet grinder or mixer grinder, Iron skillet/griddle, Big deep dish mixing bowls, ladle, sharp metal spatula

INGREDIENTS -

1. 1 cup Jowar grains
2. 1 cup salem idli rice/boiled rice/raw rice
3. 2 tbsp fenugreek seeds
4. 2 tbsp urad dal
5. 1 heaped tsp salt
6. Sesame oil for drizzling over dosais, about 1/4 cup oil

METHOD -

1. Measure out all ingredients except salt and oil. Rinse the grains well, Soak overnight. To do this, steep in enough water to cover the grains plus an inch higher.
2. The next morning, grind the soaked grains. If using wet grinder, keep sprinkling water every 7-10 minutes. You can use up to 3 cups water for grinding. I grind my batter in a wet grinder. When using jowar grains, it takes longer to grind. About 1 hour of grinding gives me a smooth batter. When the batter looks smooth, add salt, mix well and remove to a deep bowl. Allow plenty of head room for fermentation. Leave overnight for fermentation.
3. The batter is ready when it has risen to double volume.
4. Heat up an iron skillet/dosa tawa. Smear oil all over to grease.
5. Pour a ladleful batter in the centre of skillet. Spread with back of ladle in concentric circles. Drizzle few drops of oil around the sides. When brown at edges, loosen the edges, flip over with a sharp spatula and cook on other side. Repeat for the next ladle of batter.
6. Alternately, pour tiny spoonfuls of batter all over the skillet to make ‘coin dosais’. Drizzle oil around the sides, flip over to cook briefly on other side. Remove to serving platter when done.
7. Serve with any chutney of choice or with dosai molaga podi!

Technorati Tags: Millets,Jowar,gluten-free,dosai,diabetes recipe,lunch box menu

Recipe: Sweet and Sour Pumpkin Curry

Sweet pumpkin is also known as Kaddu, Manjal Pooshanikkai, Gummadikayi in different Indian languages. Often considered as a lowly, humble vegetable, pumpkin actually packs a great punch in terms of nutrients. It is a weight watcher’s delight.

Sweet pumpkin has less calories and more nutrients. To explain this better, it has four times lesser calories than sweet potato, 50 times lesser Sodium but 3 times more Vitamin C, double the folic acid, and similar Calcium, Magnesium, Phosphorus, Iron content. This means that you can eat more of sweet pumpkin than sweet potato (up to 4 times more) and still benefit from its rich nutrients without the calorie overload. More health for lesser calories, now is that not a winner?

Sweet pumpkin seems to be this gentle, powerful giant among vegetables. It looks elegant despite its rotund form, swathed in deep green or mustard yellow skin revealing a firm sweet golden flesh when cut. Lends a quiet dignified presence to a dish, knows to be at home in sweet or savoury recipes with equal ease. Delicious whether cooked with skin or without. Pumpkin often comes to my rescue when I have to cook in a hurry.

Every family has their favourite pumpkin recipe. This is ours. I hope you have as much fun cooking it and enjoying as we do.

Preparation Time – 20 minutes, Cooking Time – 10-15 minutes, Serves – 4-6.

ALLERGY INFORMATION

• Does NOT contain egg, gluten, soya, lactose, yeast, corn, nuts.
• Suitable for gluten, lactose intolerance or nut allergy.

YOU NEED -

COOKWARE – Knife, Cutting board, Fry pan

INGREDIENTS -

1. 2 cups chopped sweet yellow pumpkin (with* or without skin)
2. 1/2 cup finely diced onion
3. 1 cup chopped tomato
4. 1 scant tsp salt
5. 1/2 tsp turmeric
6. 2 tsp jaggery powder
7. 1 tsp garam masala powder
8. 1 tsp sambhar powder
9. 2 tsp cooking oil
10. 1/2 tsp mustard seeds
11. 1/2 tsp cumin seeds
12. 2 tbsp coriander leaves for garnish

*Sweet pumpkin takes longer to cook with skin and lesser time without skin.

METHOD -

1. Clean, peel and chop all vegetables. Set aside separately.
2. Heat oil in a fry pan, add mustard and cumin.
3. When they sizzle and crackle, add in onions, fry on high flame for 3-4 minutes until they turn pink-brown.
4. Next to go in is the chopped pumpkin. Saute on high heat for a minute, sprinkle water and cover and cook for a further 2 minutes.
5. Finally add the tomatoes. Keep tossing over high heat until tomatoes mush up.
6. Add salt, turmeric powder, jaggery, garam masala and sambhar powder. Mix everything well. Cover and simmer for 2-3 minutes more.
7. Garnish with fresh chopped coriander leaves and serve hot with steamed rice.

Notes -

• Sweet pumpkin cooks very quickly. Cook lesser if you want to retain the shape of the vegetables. Cook longer if you like a mushy texture.
• Keep stirring while on high heat to avoid scorching.
• Add the powders after the vegetables are mostly done. This helps to retain flavours better.

Technorati Tags: Pumpkin,Sweet and sour pumpkin,Kaddu,Poosanikkai,Indian curry

Samai Pongal / Little Millet Pongal

Ven Pongal or Khara Pongal is a much loved breakfast food in South India. However, you can have it any time of the day. Ven Pongal works at the brunch or dinner table with equal ease.  With the millet wave sweeping the diets of all, I feel this is a good time to share a recipe with millets.

Samai rice/Little Millet replaces white rice in this preparation. Not only is it far healthier, the millet also cooks faster than rice. Isn’t that great news? Samai has 8 times more iron than white rice and 10 times more fibre. If that was not enough, it is higher in thiamin(vit. B1) , riboflavin(vit. B2) and folic acid content as well. Owing to their low glycemic index, millets are good grains to include in diets for weight management, diabetes, as well as in pregnancy. Since Pongal is usually cooked to a soft mush, this dish can be fed to weaning babies or toddlers also.

Pongal tastes best when served hot, so packing for school lunch may not be a great idea. However, you can pack for an office lunch if you can re-heat your food at work place. Now that I have shared enough reasons to switch to the millet from rice, let us proceed to the recipe, shall we?

Making Pongal is really simple. Cook a grain and a lentil together, fry some seasonings in a fry pan, mix the two with some salt and your dish is ready! Read on for the proportions and method here -

ALLERGY INFORMATION

• Does not contain gluten, corn, soya, eggs, lactose, dairy.
• Adding nuts is optional. Omit if you have nut allergy.

Preparation time –10 minutes, Cooking Time –15 minutes, Serves – 4-5.

You Need

Cookware – Pressure Cooker, fry pan, mortar and pestle

Ingredients

1. 1 cup Samai rice
2. 1/2 cup Moong Dal
3. 4 cups water
4. 1/2 tsp salt
5. 1 tsp cooking oil
6. 1 tsp ghee
7. 10 whole cashew nuts (optional)
8. 1/2 tsp Cumin seeds
9. 1 tsp black pepper
10. 1 tsp ginger juliennes
11. 7-8 curry leaves, torn up
12. 2 green chilli, slit (optional)

 Method -

1. There are two methods to cook this pongal. You can choose between – 1. Pressure cook the Samai rice and Moong dal together in the pressure cooker. For this, rinse the grains together, cover with 3 times the volume of  water and pressure cook for 2 whistles. Or, 2. Pressure cook the dal alone, and the Samai rice on the stove top. For this, cover dal with double volume of water and cover the millet with double the volume of water and cook for about 3-4 minutes. Mix both in a serving bowl.
2. Coarsely pound the black pepper and cumin in a mortar and pestle.
3. To a fry pan, add in the oil + ghee, fry the cashew nuts (if using) to a golden brown.
4. Tip in the pounded pepper +cumin, curry leaves, ginger juliennes, and green chilli.
5. Add salt to the cooked mixture, pour in the seasonings and mix well. You may add 1/2 cup of hot boiling water to the mixture if it looks very hard. We want a soft mushy texture to the pongal.
6. Serve steaming hot pongal with a spicy chutney, or sambar or even the traditional gothsu! Here I have served it with a tangy raw mango chutney.

Technorati Tags: Ven Pongal,Khara Pongal,Samai Pongal,Little Millet,Gluten free,Breakfast,Lunch,Dinner,Diabetes recipe,Low glycemic index,alternate grains

Nellikkai Thair Pachadi / Amla Raita

Do you know that Amla or the Indian Gooseberry has the highest Vitamin C content among all vegetables and fruits? That it has mention in ancient Sanskrit texts, is used extensively in Ayurvedic medicine, and is considered a miracle fruit. Amla can be used to treat eye disorders, increase calcium absorption in the bones, help build strong bones, cure skin ailments, strengthen and nourish hair, promote hair growth, actually just about do anything healthy and nourishing for our bodies.

The Indian Gooseberry (Amla) also has known anti oxidant properties. Amla has been found to offer a full range of benefits from free radical scavenging, anti inflammatory properties, beneficial effect on diabetes.   It is also widely used for its ability to dissolve plaques in arteries, reducing serum cholesterol levels.

Studies have also shown that even preserving in brine or pickling does not reduce the availability of vitamins, especially Vitamin C. Readers may be aware that vitamins B and C are easily destroyed when food is exposed to sunlight or heat, or excess water during cooking. So excessively cooked foods or preserved foods lose their vitamin content over time. Not so with Amla. This miracle fruit continues to dole out its health benefits even when cooked or preserved.

Despite having such a wonder fruit growing in our midst, I feel people in India do not make full use of it. We are in search of that elusive magic potion sourced from deep in the Amazon forests or some wonder drug that is shipped from a Scandinavian country. While those drugs/potions/foods may be good in them selves, I ask myself and everyone reading this – Is it wise to ignore the wealth in your backyard and seek something from far away? Are the money, effort, rising fuel costs, justified?

I, for one, am going to include more of this wonder fruit ‘Amla’ in my family’s meals. I am sure all of you have recipes from different cuisines with Amla as the main ingredient. Do share your favourite recipes with Amla in the comment section below.

Here is one simple, really quick, tongue tickling recipe with Amla. Perks up any meal and loads you up with its nutrients. Go on. Try it out.

ALLERGY INFORMATION

• Does NOT contain gluten, lactose, nuts, corn, soya.
• Suitable for people with gluten or lactose intolerance, or nut allergy.

Preparation Time – 10 minutes, Cooking Time – 5 minutes, Serves – 4-6

You Need -

Cookware – Small wok, Mixer grinder

Ingredients -

1. 4-5 Amla fruits
2. 2 tbsp fresh grated coconut
3. 3-4 green chillies
4. 1/2 cup skim milk curd
5. 1/4 tsp salt

For Seasoning -

1. 1/4 tsp oil
2. a pinch mustard seeds
3. a pinch fenugreek seeds
4. a pinch asafoetida
5. 3 curry leaves
6. 1/2 red chilli (optional)

Method -

1. Rinse the Amla well. Cut incisions along the segments. Pull out the flesh and discard the seeds.
2. Grind along with coconut, green chilli, and part of the curd to make a paste. Grind more than a coarse paste but stop short of a fine paste.  Add the rest of the measured curd and whip along with the paste.
3. Heat oil in a small wok/kadai/fry pan.
4. Add ingredients for seasoning in order. When mustard crackles, pour in the ground mixture, and add salt. Simmer until the liquid foams up.  Do not boil this mixture. Keep stirring over medium heat for it to cook lightly.
5. Remove to serving bowl and enjoy with hot phulkas,  or steamed rice, a dal and some stir fried vegetables.

 

Technorati Tags: Amla,Amla raita,Amla pachadi,Indian Gooseberry,Amla Thair PAchadi,Amla Perugu pachadi

Methi (No)Malai Matar

Some days are different. In a lazy luxurious kind of way. Some days when the routine is banal, when the mundane will just not cut it. Days when we linger just a little longer in bed, luxuriate in the bath, indulge in a hot tea while soaking in the morning sun. I am sure you have these days in your life too.

Such days call for a special meal. A rich, creamy, sinful dish around which a deeply satisfying repast can be planned. Today was such a day. A day to be extravagant, yet sensible. A day to savor. Time to gratify the tongue, body and soul with gastronomic hedonism, yet, not feel the pain of sin later. Time for another recipe to get the Healthy Slurps tweak.

Before you wonder any more, let me share this winner of a recipe with you. Winter is a season of amazing variety of produce in India. Fresh green peas are an irresistible part of this season. Every year, I buy fresh green peas in bulk, shell them, and freeze to use later through the year. After gorging on them in various avatars through the winter, that is. Punjabi and other North Indian cuisines have several dishes with peas as the star ingredient. Of these, I have been wanting to try this Methi Malai Matar for a long time. Translated from Hindi, it means a gravy/curry of fragrant fenugreek leaves and green peas laced generously with fresh cream. I could never bring myself to add cream in the quantities mentioned in most recipes. I just had to find a good healthier substitute.

Today, the idea just presented itself and I went along with the inner flow. The result was a rhapsody of aromas, flavours, an appearance that was alluring and beckoned us to the dining table! Substituting skim milk curd/yoghurt for cream was a fitting idea. The almond meal also added to the richness and added to the good fats in the meal. I prefer almonds over cashews to thicken a gravy as the former has a better fatty acid profile. In plain speak, it means, almonds have more heart-healthy fats than cashew nuts have.

The dish gets done in 4 simple steps. Soak the almonds in warm milk. Fry all ingredients for grinding. Grind along with almonds.  Simmer chopped fenugreek leaves with the gravy. Add boiled peas, season, and the dish is ready!

I am so happy to share this recipe with all of you. So here goes -

ALLERGY INFORMATION

• Does NOT contain corn, soya, gluten.
• Suitable for people with gluten intolerance.
• Contains lactose from milk. Those with lactose intolerance can substitute milk with same volume of water in the recipe.
• Contains nuts. Those with nut allergy can substitute almond in the recipe with pureed silken tofu.

Preparation Time – 15-20 minutes, Cooking Time – 20-25 minutes, Serves – 4-6.

You Need -

Cookware – Saute pan, Small saucepan/Glass bowl, Mixer grinder

Ingredients -

1. 3/4 cup fresh or frozen green peas
2. 2 cups loosely packed fenugreek leaves ( Methi saag)
3. 1/4 cup almond meal OR 2 tbsp whole almonds powdered with skin OR 1/4 cup pureed silken tofu
4. 1/2 cup skim milk OR 1/2 cup water
5. 1 heaped tsp salt
6. 1 cup skim milk yoghurt
7. 1 tbsp grated jaggery Or sugar (optional)

To fry and grind -

1. 1 heaped cup chopped onions
2. 3-4 tomatoes
3. 2 tbsp chopped ginger
4. 2-3 garlic cloves
5. 2-3 green chillies depending on heat preference
6. 1 inch stick of cinnamon
7. 3 cloves
8. 2 green cardamom pods
9. 1/4 cup chopped green coriander leaves
10. 1 tbsp cooking oil

Method -

1. If you have whole almonds, soak in measured warm milk OR measured warm water(use warm water if you have lactose intolerance). If you have almond meal, soak those in warm milk too. Set aside. If you have nut allergy, omit the almonds, thaw the silken tofu, puree and set aside.
2. Heat a fry pan, add oil, toss in the chopped onions, saute for a minute. Then tip in the chopped ginger and peeled garlic. Fry another minute. When the onions take on a light pink tone, add the chopped tomatoes. Also stir in the cinnamon, cloves and cardamom. Fry over a medium flame. Do not brown the onions. After 3-4 minutes of frying, when the tomatoes look slightly mushy, take off the flame.
3. Grind this mixture along with chopped coriander leaves, and the soaking almonds+milk/water, or the pureed tofu. Blend to a smooth paste.
4. Return this blend to the first fry pan, and set to simmer again.
5. Chop the cleaned fenugreek leaves finely and add to the simmering sauce. Add 1/4 cup water if too thick and let the greens simmer in the sauce for 3-4 minutes. Stir in between to avoid charring at the bottom.
6. Meanwhile boil the fresh or frozen green peas over stove top or microwave. Cover the peas with 1/2 cup water and cook for 3-5 minutes until soft and cooked. Add this cooked peas along with any remaining cooking water to the simmering sauce too.
7. Add salt, sugar, curd, and mix in well. Bring to boil over medium heat. Switch off and let the gravy rest for 10-15 minutes.
8. Serve warm with phulka/kulcha/pita bread/jeera rice/any mild pulao/pilaf. i served it with fragrant jeera rice and a carrot salad.

 

Technorati Tags: Methi Malai Matar,Winter produce,Punjabi cuisine,Healthy gravy,Healthy dinners

Mysore Pepper Rasam

The nippy afternoons and cold nights are a great time to warm the innards of body and soul with steaming hot soups. A few days ago, I had two people in the family with a running nose and cough. Just the right time to stir up some peppery, tangy, rasam. Every region has its own signature soup. Rasam is ‘the go-to soup’ of most South Indians when nursing a fever or cold. It features prominently in the menu for convalescents and nursing moms too. Well, even if you do not belong to any of these categories, you can still enjoy a hot mug of this delicious ambrosia.

I learnt this recipe for Mysore Rasam from my sister in law, Geeta. She is as creative in the kitchen as with her poetry. A truly inspiring person. We had this hot rasam at their home paired with steamed rice and a runner beans stir fry. Fond memories of that meal still linger, long after. Special people and some meals have that effect on us, don’t you agree? Well, I just had to recreate this at our home. Here, I have added extra pepper to suit our requirement. Everything else remains the same as Geeta’s rasam. Balmy, soothing, tangy, fragrant, instant comforter of stuffed noses and reliever of misery. Go on, make some for yourself.

Mysore rasam is unique in that it uses dry coconut apart from regular spices. Besides, the spices are always freshly roasted and ground. The effort of roasting fresh spices, grinding them and adding that magical powder to the rasam makes the end result so worth it.

ALLERGY INFORMATION

• Does NOT contain gluten, soya, lactose, corn, nuts.

Preparation time –10 minutes, Cooking time – 35 minutes, Serves - 4-6

You Need -

Cookware - Pressure cooker of 2 or 3 litre capacity, 1 Sauce pan/stew pot/steel pot of at least 5 litre capacity, 1 smaller steel pot, mixer grinder/coffee grinder, colander, Small ‘tadka’ pan or fry pan.

Ingredients -

FOR POWDER 

1. 1 tbsp Coriander seeds (Dhania/Sabut dhania/Malli verai/Kothambri beeja)
2. 1/2 tbsp Cumin seeds (Jeera, Jeerige, Jeeragam, Jeelakara)
3. 1 tsp heaped Black Pepper
4. 1/2 tsp heaped Fenugreek seeds (Methi dana/Menthulu/Menthiam/Menthya)
5. 1/4 tsp heaped dry coconut (copra) grated
6. 5-6 Curry leaves
7. 1/4 tsp ghee (clarified butter) OR 1/4 tsp cooking oil for vegan

FOR RASAM

1. 1/4 cup Tuvar dal (split pigeon peas)
2. 2 tbsp Tamarind paste OR pulp and juice extracted* from 3 tbsp packed tamarind
3. 2 medium Roma or Vine tomatoes
4. 1/2 tsp turmeric powder
5. 1 tsp salt (more if needed)
6. 1 tsp jaggery/sugar/brown sugar (optional)
7. a pinch of asafoetida
8. 2 tbsp chopped coriander

FOR SEASONING

1. 1 tsp ghee (clarified butter) OR 1 tsp cooking oil for vegan
2. 1/4 tsp mustard seeds
3. 1/4 tsp cumin seeds
4. 1/4 tsp fenugreek seeds
5. a few curry leaves
6. a pinch asafoetida

Method

1. Rinse the tuvar dal, place in a suitable container that fits inside the pressure cooker. Top the dal with double the volume of water, and pressure cook for 4 whistles. Let the pressure release on its own. If you do not have a pressure cooker, rinse the dal, place in a saucepan with 3 times volume of water. Bring to boil and simmer for 20-25 minutes. Check if it is cooked. The grains should be mash-able between 2 fingers. Else, top up with more water as needed and cook until done.
2. * To extract tamarind water, soak 3 tbsp packed tamarind in 1 cup warm water. After 10 minutes, rub the tamarind with fingers to extract juice. Sieve the juice into another container. Repeat once or twice more with half a cup of water each time. Collect this tamarind juice and use in recipe. Discard the pulp and fibre or seeds.
3. Measure all ingredients for the Powder. Fry with the ghee over a medium to low flame. Keep stirring to avoid burning. Remove to a mixer when they are golden brown in colour and begin to smell fragrant. Powder to a fine texture.
4. Chop tomatoes. Place all the ingredients (except tuvar dal and chopped coriander) mentioned under ‘Rasam’ in a saucepan, set to boil on stove top. Once it comes to a boil, simmer for 10 minutes.
5. Mash the cooked tuvar dal well. You could use a potato masher, or electric churner for this. Mix this into the simmering rasam. Add water  to thin down if needed. We are looking for a thin soup consistency.
6. Add ghee to a small saucepan. Heat with the ingredients for ‘Seasoning’. When mustard splutters, pour over the simmering soup. Add the chopped coriander and remove from stove. Cover and set aside for the seasonings to infuse.
7. Pour into mugs and enjoy warm/hot with a piece of crusty bread. Or ladle onto steamed rice and eat with a crunchy papad or a crispy stir fried vegetable curry.

Technorati Tags: Mysore Rasam,pepper rasam,hot soup,winter special,gluten free,vegan,kids recipe,low calorie soup.

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Potato and Sorakayi Kurma

An unusual combination of vegetables. Brought about by necessity. That and the early morning rush. I found just a few vegetables in the fridge and had to create some packed lunch out of these in 30 minutes. So here is how I managed to pull it off.

In case I need to ‘repeat this accidental success’, I may need a recipe the second time. So I am documenting it here. Also thought of sharing it with my friends: harried moms who have to churn out delicious food, in school lunch boxes every morning, that too in record time.

ALLERGY INFORMATION

• Does NOT contain lactose, gluten, nuts, soya, eggs.

You Need

Cookware

Knife, chopping board, pressure cooker, saucepan

Ingredients

1. 1 large potato
2. 1 heaped cup diced lauki/sorakayi/bottle Gourd
3. 1/4 cup diced carrot (optional)
4. 1/4 cup fresh/frozen green peas
5. 1 small onion
6. 2 tomatoes OR 2 tsp tomato paste
7. 1/2 tsp garlic paste
8. 1/2 tsp Garam Masala Powder
9. 1/4 tsp turmeric powder
10. 1/4 tsp red chilli powder (optional)
11. 1/2 tsp salt or more if needed
12. 1/4 tsp cumin seeds
13. 1/4 tsp mustard seeds (optional)
14. 1 tsp cooking oil

Method

1. Rinse, peel skin and chop/dice vegetables(from 1 to 3) to similar size. Place along with peas directly in a small pressure cooker or in a suitable container inside a pressure cooker. Add 1/2 cup water, and cook for 2 whistles. Let cool on its own.
2. While the veggies are cooking, set a sauce pan over flame. Heat oil, season with cumin and mustard seeds. (if using)
3. Add finely chop onion. When it begins to brown, in a couple of minutes, add the garlic paste, let sizzle for minute. Keep stirring, lest it burns.
4. Add in the tomato paste, the powders. Sprinkle a few tbsp of water. Stir and simmer for 4-5 minutes for all flavours to blend well.
5. Combine the cooked vegetables (along with cooking water) and the simmering gravy. Check for salt and other seasonings. Mash the potato chunks roughly with the back of a ladle.
6. When you have simmered this mixture for a couple of minutes, the kurma is ready. Can be packed along with rotis, bread or steamed rice for school lunch.
7. TIP – If you find the gravy too salty or spicy, add quarter cup water, some chopped coriander leaves and squeeze half a lemon into it too. Hopefully you can retrieve it this way. Another way to salvage, is by adding another boiled potato to this gravy. But yes, you need time to boil another potato if you don’t have one handy.

 

Technorati Tags: school lunch,quick kurma,potato and lauki,lunch box menu

Cabbage and Carrot Thoran

Cabbage does grow all year round, but acquires its best flavours only in winter. Since cabbage is quite sweet and less pungent in these months, it is easy to include it in several dishes. I often make a cabbage soup in this chilly weather too. It actually tastes much better than we would imagine. None of the bitter, sulphurous, menacing notes to it – just some crisp sweetness and heart warming honesty. Well about the soup, later. About cabbage first.

Cabbage has most of the vitamins and minerals we need daily. It has a high content of vitamin B and C. Besides, it is also high in fibre, potassium as well as low in sodium. It is also a fair source of Omega 6 fatty acids. These point to it being an excellent vegetable for people with high blood pressure, or are pregnant, or suffering from constipation too. Cabbage has small amounts of an ‘anti nutrient’ called as ‘protease inhibitor’. This prevents proteins from being digested well in the body. Hence it is better to cook cabbage lightly and then eat. Cooking deactivates the inhibitors and improves digestion of the vegetable and the entire meal.

Stir frying cabbage is the best way to cook it. The vegetable is stripped of its anti nutrients through minimal cooking, yet, the vitamins lost by heating are reduced too. Adding carrots to this recipe is optional. I’ve just added them for extra colour.

Select cabbage that has a compact oblong head vs a flat-ish round shape. Also, if a smaller cabbage weighs more than a larger one, then you can be sure the smaller dense cabbage will taste better.

 

 

Now I’ll walk you through one traditional Kerala recipe. It is as simple as it gets. Thinly shredded cabbage is tossed in a seasoning of oil, mustard and curry leaves. It is salted, stir fried and finished off with fragrant coconut and green chillies. A worthy accompaniment to tangy spicy sambar or kadhi/ moar kuzhambu and steamed rice. Can be tweaked a little to work as side dish to bhakri or phulkas too.

 

ALLERGY INFORMATION

• Does not contain egg, gluten, soya, corn, nuts, lactose or dairy.
• Suitable for people with lactose intolerance or gluten sensitivity, or nut allergy.

Preparation Time – 15 minutes, Cooking Time – 15 minutes, Serves – 4.

You Need

Cookware – Knife, Cutting Board, Wok/Fry pan of about 4 litre capacity, metal spatula, mixer grinder,

Ingredients

1. 1 whole cabbage weighing 800-1000gms
2. 1/4 kg Orange/Red Carrots (optional)
3. 2 tsp cooking oil
4. 1 tsp salt
5. 1/2 tsp mustard seeds
6. 1/2 tsp urad dal
7. 10-12 curry leaves torn up
8. 1/4 cup grated fresh coconut
9. 2-4 green chillies depending on heat preference
10. 1/4 tsp cumin seeds
11. 1-2 cloves garlic(optional)

To Assemble

1. Remove outer bruised leaves of cabbage, if any, and shred/chop finely.
2. Peel carrots and grate on the large hole of grater.
3. Heat up oil in a wok. Season oil with mustard seeds and urad dal. Add curry leaves when the mustard crackles, and tip in the chopped vegetables.
4. Stir fry over high heat for a couple of minutes. Sprinkle a few tablespoons of water, cover and let cook for 3-4 minutes. Open lid and mix well a couple of times in between for uniform cooking.
5. Meanwhile, whizz the grated coconut with chillies, cumin, and garlic (if using) in a mixer to a coarse mixture. Do not add any water while grinding this.
6. After 3-4 minutes, when the cabbage feels cooked through, yet retaining some crispness, add salt and then add the coconut mixture and fold through the stir fry well. Keep stirring over high heat, especially if using garlic, to eliminate raw odour. Remove from flame. Cover and let flavours mingle for 5-10 minutes.
7. Serve warm with steamed rice, and tomato dal, or sambar, or kadhi. I served it with a ‘Basella greens’ and tomato dal and steamed rice.

Technorati Tags: Cabbage,cabbage stir fry,cabbage and carrot stir fry,thoran,Kerala recipe,gluten free recipe

Mung Dal with Ash gourd

Often the food we crave for is simple, nourishing, soul satisfying food which we grew up with. Steamed rice and tempered dal is high on most people’s comfort food list. Especially when we are far away from home. Or returning to normal life after an illness. Or trying to renew the jaded palette. Or seeking a respite from a frenzied social life. Or even if we have no energy to cook and much less to venture out to eat!

Whatever may be your reason, there can be nothing easier to rustle up than a typical dal-chawal meal.(Steamed Rice+ seasoned Lentils) A meal that can be put together in as less than 30 minutes with just a handful of ingredients. If this meal also nourishes, is curative, soothing to the tummy, and alleviates gastric discomfort as well, then we do have a winner at hand, right?

Allow me to introduce you to the humble Ash Gourd. Also known as Winter Melon, White Gourd, Wax Gourd. Quite underestimated, un-glamorous, under used vegetable in most cuisines. It is a creeper, grows easily, available at low cost through the year, cooks quickly, has a bunch of health benefits, and yet not included enough in daily meals.

In clinical studies, Ash Gourd is proven to soothe hyper acidity, heal stomach ulcers. It is used as a diuretic as well. Besides, this humble vegetable contributes plenty of easily digestible fibre, moisture. It also helps regulate blood sugar levels, so useful in treatment of diabetes and obesity. It packs less than 20 calories per 100gms. So it is a weight watcher’s delight. Do we really need any more reasons to add more of this unpretentious vegetable in our meal?

If you are a single person, cook this in bulk and freeze in single use portions for simple weeknight dinners. Or halve to serve 2-3 people. Works well with phulkas, brown rice or use some pita bread to mop it up too.

ALLERGY INFORMATION

• Does NOT contain gluten, soya, egg, corn, lactose, nuts.
• Suitable for gluten intolerance or lactose intolerant people or for people with nut allergy.

Preparation Time – 5 minutes, Cooking Time – 30 minutes, Serves – 4

You Need

Cookware – Pressure Cooker of minimum 3 litre capacity, Small Saucepan, Knife, cutting board

Ingredients

1. 1 cup diced ash gourd
2. 3/4 cup Mung Dal
3. Pinch of turmeric powder
4. 1 tsp Cooking Oil
5. 1/2 tsp Cumin seeds
6. 1/4 cup finely diced Onions
7. 1 Green chilli (optional)
8. 1/2 tsp Salt

To Assemble

1. Rinse the ash gourd, peel skin, remove seeds, dice into even sized pieces. 
2. Rinse the Mung dal in 3-4 changes of water, place the dal and ash gourd  in a suitable container, add the pinch of turmeric, fill water up to cover contents. Pressure cook on high flame until first whistle, and for 5 minutes after that over a small flame. Switch off and let cool. Open the pressure cooker only after all the pressure has released. This should take about10 minutes. (In this interim, you could rinse your rice for the meal, and set it to cook over another burner. The rice will be done by the time you have tempered the dal.)
3. Peel onion and dice them really fine. Slit the green chilli lengthwise.
4. Add salt to dal and set to simmer.
5. Add oil to a small saucepan, heat it, add cumin seeds. When they crackle, add slit chilli, onions and fry over high flame until just beginning to brown.
6. Pour the fragrant seasonings over the dal. Switch off, cover and let flavours blend for a few minutes. You may remove the green chilli and then serve too. Or omit the chilli entirely.
7. Serve with hot steamed rice and a salad.

Technorati Tags: Mung Dal,Ash Gourd,Dal with Ash Gourd,diabetes recipe,weight loss recipe,simple meal,bachelor meal,30 minute meal,food for hyperacidity,GERD diet

Sprouted Mung Bean Sagu

A sensible diet does not mean fasting for most part of the day. Rather it means eating smart, deriving maximum nutrition for every bite, making the right food choices. For vegetarians, a healthy diet also means an intelligent blend of cereals and proteins. You may ask why?

Egg is called a complete protein source because it contains all the 20 amino acids needed by the body.

Does that mean you lose out on the proteins if you follow a vegetarian or a vegan diet? NO!!

Nature has provided so much variety that we can easily make every meal a complete protein meal simply by smart pairing of a cereal and a legume. This is because, cereals and legumes have complementary amino acid profiles. In simple speak, cereals will supply the amino acids found missing in legumes and vice versa. By consuming both at the same meal, every time, we can compensate for the amino acids missing in each of these grains and make the meal a nourishing and strengthening one.

Enter - a favourite South Indian breakfast. Rava Idlis are made with wheat semolina unlike usual idlis which are made from a rice based batter. Rava Idlis are always paired with Potato Sagu in homes and restaurants in Bangalore. In Tamil Nadu or other Southern states, the dish is usually paired with a mixed vegetable ‘kurma’, or chutney. All these dishes are great spicy accompaniments to the bland, soft rava idli.

However, I wanted to take this meal a notch up in the nutrition ladder. Looking for a protein ingredient to accompany the ‘rava’, I felt the best one would be mung bean sprouts. Several reasons for this – mung beans are a pantry staple in most homes, they sprout with little effort, are quick cooking, and lend character to any meal. Still, with great trepidation, I waited to see the reaction on my family’s faces when I served this up for breakfast. One look at them all, and I was satisfied we have a winner at hand.

I urge all of you to try this out too. Enjoy it for breakfast, brunch or even dinner. And let me know your thoughts. Here is how I made our weekend breakfast.

ALLERGY INFORMATION

• Contains gluten from rava. NOT suitable for celiacs, or people with gluten sensitivity.
• Contains buttermilk. Usually suitable for people with lactose intolerance.
• Does NOT contain egg, corn, soya, nuts. Suitable for people with nut allergy.

Preparation Time – 30 minutes, Cooking Time – 30 minutes, Serves – 4-6.

YOU NEED

Cookware – Idli steamer, Pressure Cooker, Mixer Grinder, Sauce Pan

Ingredients

For the Rava Idlis – I used an Instant Mix of Soulfull Rava Idli Mix. This was part of the goodies we received at the IFBM. Quite fresh and convenient. Mix the contents of the packet with enough sour buttermilk to make a thick pouring batter. Grease idli moulds, pour in batter and steam in a pressure cooker/idli steamer for 10-12 minutes until done.

For the Mung Bean Sprout Sagu

1. 1 heaped cup Mung Bean Sprouts
2. 1/2 cup finely chopped Onions
3. 1/2 cup diced Tomatoes
4. 1 tsp Ginger garlic Paste OR make a paste of a thumb size ginger piece and 2 cloves garlic
5. 2-4 green chillies depending on your heat preference
6. 1 tbsp khus khus (poppy seeds) soaked in hot water for half an hour
7. 2 tbsp fresh grated coconut
8. 1/4 cup roughly chopped green coriander leaves with stem
9. 1/2 tsp salt
10. 1 tsp Cooking Oil
11. 1/4 tsp Mustard seeds
12. 1/4 tsp Cumin seeds

To Assemble

1. Set the khus khus to soak in 1/4 cup very hot water.
2. Rinse the sprouts, place in bowl, add 1/2 cup water and pressure cook for 2 whistles.
3. Rinse, dice, prepare all vegetables as mentioned in ingredient list.
4. Grind these ingredients into a smooth paste – khus, fresh coconut, green chillies, fresh coriander leaves, ginger and garlic. You can add some water to help grind too.
5. Set a sauce pan over heat, add oil, tip in mustard and cumin to season.
6. When they crackle, add the onions, fry till soft, then add tomatoes. Add salt, fry till tomatoes are pulpy.
7. Pour in the cooked sprouts, add the ground paste, mix well, and simmer for 5 minutes. Do not boil on high heat. Add 1/2cup water to thin down if needed. We want a liquid dipping consistency. Check for salt. When the sagu is well blended, remove to serving bowl and enjoy with hot steaming rava idlis.

Technorati Tags: mung bean sprouts,mung bean,sprouts sagu,rava idli and sagu,healthy breakfast,cooking with 1 tsp oil

The Tastiest Lentil Stew

I have finally found my tastiest lentil stew. Also the most versatile. Also adaptable to any cuisine. Also really quick to make, and totally slurp-worthy. Vegan to boot. As usual, such great discoveries happen by serendipity. For long, I had been drooling over the hearty bean chillis that many folks make. For long I’ve been toying with the idea of a chilli with an Indian flavour. For long, I’ve been dreaming of making a meal of a hearty soup-ish stew. For long, ....OK, I’ll stop now.

I had some leftovers to be used up. In a crazy moment of devil-may-care, I just poured some things into a pot and seasoned them with fragrant fried onion, a couple of green chillies to notch up the heat, and finished off with some aromatic chopped coriander.

You could make the same stew at least three ways. Use a seasoning of oregano, cumin powder, chipotle peppers, flat leaf parsley, and topped with Greek yoghurt. Or dress with Sriracha, chopped spring onions, and drizzle some sesame oil on top. Or you could go the Indian Garam Masala route seasoning with fennel seeds, a couple of green chillies if you like, top with fried onions, chopped coriander and if in a indulgent mood, some fresh cream or butter as well. Did I not tell you this is the most versatile?

These are the ingredients I used. You could change the ingredients if you wish, but the flavours and textures will differ accordingly.

ALLERGY INFORMATION

• Does NOT contain gluten, soya, peanuts, other nuts, corn, yeast, egg or dairy.
• Suitable for gluten and lactose intolerant people.
• Also suitable for people with nut allergy.

Preparation Time – 20 minutes, Cooking Time – 30 minutes, Serves – 4 – 6 depending on whether it is your main meal or as an entree.

YOU NEED

Cookware – 2-3 litre capacity Pressure cooker, mixer grinder, knife, cutting board, Small fry pan

Ingredients

1. 1/2 cup Tuvar Dal
2. 1/4 cup Chana Dal
3. 1/4 cup Pearl Barley
4. 2 heaped cups of chopped Lauki / Bottle Gourd
5. 3 ripe large tomatoes
6. 1/4 cup chopped carrot
7. 2 cloves peeled garlic
8. 1/2 inch piece ginger
9. 3/4 tsp salt
10. 1/2 tsp cracked black pepper
11. 1 tsp Cooking Oil
12. 1/4 cup finely chopped Onion
13. 3 green chillies (optional)
14. 1/4 tsp Mustard seeds
15. 1/2 tsp Cumin Seeds

Method

1. Rinse, peel bottle gourd, and chop into 1 cm squares. Rinse, peel and chop carrot similarly. Peel the ginger, garlic. Leave them whole.
2. Place the Dals and the pearl barley inside your pressure cooker directly or in a vessel that fits inside the cooker. Rinse the dals once,drain the water, then add the chopped vegetables, peeled ginger and garlic, and the tomatoes. Top with water to cover the contents, (approx double volume of water) and pressure cook for 3 whistles. Set aside for pressure to release on its own.
3. Once you open the pressure cooker, remove the vegetables from the top to a mixer jar, leaving the pulses inside. Discard only the ginger piece. Whizz the rest in a mixer grinder to a coarse-ish paste. Return the paste to the dals+barley.
4. Add salt, and simmer over a very low flame for 10 minutes until the stew is thick, flavours blended well.
5. In a separate small fry pan, add the oil, heat it up, add the mustard, cumin, let crackle, add chopped onions, green chillies if using. Sauté the onions until they are light brown, or for longer if you wish. Pour over the simmering stew, stir the seasonings in and cover immediately. Let the stew rest for half an hour to allow for flavours to mingle.

Serve warm just by itself, or with a corn muffin or with a salad with herb dressing. Else, you could also top it with some fried chips, add a dollop of Greek yoghurt, and enjoy.

Or serve the Indian way. Pour some stew into a bowl, drizzle with some green chutney and sweet chutney, top with finely chopped onions, scatter some fine ‘sev’ over and serve.

Whichever way you choose to indulge, this dish is extremely tasty, incorporates several grains, has loads of vegetables, makes a meal by itself or is a worthy accompaniment to any meal.

Stir fried Bitter Gourd–Nothing Bitter About It

Is it really possible? Can bitter gourd turn sweet? Bitter gourd cannot become sweet, but with this recipe, you will convert the haters into lovers. If you are a lover of the vegetable already, then this recipe is sure to seal your love affair with it for life.

The first step to a successful stir fry is selecting the best produce. If you are a hater, but are going to try this vegetable for the first time, then choose bitter gourd with light green skin. Alternatively, you can select the tiny bitter gourd also called ‘kantola’.

So what is special about this recipe? It can be put together with minimum ingredients. Tastes like a star dish on the table. You can earn brownie points for feeding your family as healthy a vegetable as bitter gourd. Would you like to try it out too? Read on to find how we make it.

Allergy Information

• Does not contain eggs, soya, dairy, corn, peanuts, any nut.
• Suitable for gluten intolerant and lactose intolerant people.
• Suitable for people with nut allergy also.

Preparation time – 20 minutes, Cooking time – 20 minutes, Serves –4-5.

You Need

Cookware – Knife, Cutting board, Deep fry Pan with tight fitting lid

Ingredients

1. 3/4 cup finely chopped red onions
2. 1 cup finely chopped vine tomatoes
3. 1 cup finely chopped bitter gourd
4. 1/2  tsp turmeric powder
5. 1 heaped tsp salt
6. 2 tbsp jaggery powder (optional)
7. 1 heaped tsp of the most fragrant sambar powder you can find
8. 2 tsp oil
9. 1/2 tsp mustard seeds
10. 1 tsp Urad dal
11. few curry leaves

Method

1. Chop all vegetables.
2. Heat a fry pan, pour oil in. Add mustard seeds, Urad Dal, and curry leaves in that order.
3. When mustard seeds sizzle, add chopped onions, stir well over high flame. When the onions turn light brown, add tomatoes and fry till mushy.
4. Crank up the heat, and toss in the bitter gourd, stir real quick over high flame. After 2 minutes of action on high heat, add turmeric powder, salt, jaggery powder (if using) and half of the sambar powder.
5. Mix in the seasonings well, and cover with a tight lid. Lower the heat, and allow to simmer for 5-7 minutes.
6. You can sprinkle a few teaspoons of water once, if the contents become too dry. Stir a couple of times in between the cook.
7. The stir fry is done when it tastes soft but not mushy. Add the other half of the sambar powder and mix in well.
8. You could finish it off with some chopped coriander leaves too.
9. Do remember to scrape off the delicious burnt bits from the bottom of the pan, add them to your serving bowl. Those caramelised onions and tomatoes take the stir fry to blissful levels.
10. Enjoy with a bowl of hot steamed rice or just by itself too.

No Guilt No Bake Mango Cheesecake

 

In an Indian summer, mangoes enter our lives in a big way. At our home, we never tire of eating mangoes, of any variety, shape or ripeness. Any mangoes that escape being devoured, find it’s way into special dishes.

If it were possible to make this fragrant fruit any more delicious, it has to be in the avatar of  this cheesecake! But wait, how about the guilt from the extra calories? The extra sugar, cream, and so on? Well, what if you could indulge in a ‘cheesecake’ without any cream or cheese or extra sugar? What if I told you this dessert is richer in protein and vitamins than fat or carbs? What if we have just discovered the best guilt-free dessert for quite some time to come? If you are interested, read on….

Without much ado, I want to share with all you lovely people, this simple, guilt free, low sugar, low fat, no bake, gelatine-free, mango cheesecake! An indulgence that is easy on your girth as well as on your wallet. Can be made with mango pulp when fresh in season or using canned mango pulp or home-frozen mango pulp when these divine fruits are not in season too. Totally invoking the spirit of summer, come and fall in love with mangoes all over again this season!

Preparation Time – 30 minutes+8 hours setting time; Cooking Time – 10 minutes; Serves – 4

Allergy Information – Does NOT contain egg, soya, peanuts, corn. Contains gluten. May have traces of lactose.

You Need

Cookware – Mixer/Food Processor, Cheese cloth, String to tie, a vessel of approx. 1 litre capacity, Shot glasses/Glass Dessert bowls – 4-5, Sauce pans –2, Heat proof strainer – 1.

Ingredients

1. Marie biscuits – 10-12
2. Melted Butter – 20 gms (And the recipe said low fat! So Butter? Do read Notes )
3. Any ripe mango – 1 large or 2 small
4. Skim milk yoghurt – 400 gms OR Skim milk Greek yoghurt – 250 gms
5. Agar Agar strands – 10 gms
6. Sugar – 2 tbsp (Optional)

To Assemble

1. Tie the cheesecloth around the mouth (use elastic band or string to secure) of the 1 litre vessel, pour the skim milk curd into the cloth, and leave the whole assembly inside the fridge* undisturbed for 4 hours. The whey water will drip from the yoghurt into the vessel, leaving thick cheesy curd in the cloth. Drink the whey water separately.
2. Crush the biscuits in a mixer to a sandy  coarse powder. Drizzle the butter in,(easier in a food processor) pulse the mixer again until you find the mixture looking like wet sand.
3. Rinse and wipe dry the shot glasses you will be using. Layer the biscuit base at the bottom  of the glass. Divide the mixture equally between the glasses and press with back of spoon to level this ‘cheesecake base’. Leave the glasses in the fridge until needed.
4. To 1/2 cup of warm water, add agar agar and leave to soak in a sauce pan.
5. Peel the mango, remove pulp and puree in the mixer. Place the pulp in a sauce pan over a medium flame, stir briskly until just hot.           
6. Return the sauce pan with soaked agar –agar to heat, keep stirring briskly over a medium flame until it is fully dissolved. Add some water, a tbsp at a time if needed to dissolve the agar-agar well. Strain this hot liquid into the simmering mango puree, combine well, and switch off the flame.
7. Mix 3/4th of the above mango liquid, with the cheesy curd and whip well in the mixer. Divide this mixture into the prepared shot glasses. Tap on countertop to level and leave in fridge to set for half an hour.
8. After half an hour, warm up the 1/4th leftover mango puree+agar-agar mixture gently to loosen it, pour over as topping over the set curd, leave to set undisturbed in the fridge for at least 4 hours. Overnight would be a better idea!
9. Enjoy chilled after a long, hot day!

Notes

• At 4-5 gms butter per serving, this dessert allows for an ‘acceptable’ fat content, within the RDA range for most people.
• Using skim milk curd in this recipe ensures you consume less than 3 gms of fat, vs 25 gms if you were to use cream cheese! ( Read 8 minutes vs 1 hour of treadmill). Now is that good or what?
• *Set the curd ‘to hang’ inside the fridge to avoid it getting sour.