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Saturday, 28 August 2021

कमल - ककड़ी की सब्ज़ी (Vegetable of Lotus-Roots)

Kamal-kakdi sabzi without gravy 
Kamal-kakdi (Lotus root) sabzi with gravy 
Roots of Lotus are called Bhasinde ( भसिंड़े)/Kamal kakdi (कमल ककड़ी) /kamal kakkari (कमलकक्कारी) in India. It's botanical name is Nelumbo Nucifera. Lotus roots are rich source of B6, Niacin, Riboflavin, Iron, Calcium and micronutrients like Zinc, Copper. Lotus roots can be stir fried, made to crisp chips or savory (with or without gravy) is made which is usually paired with roti or parantha (Indian flat bread). 
Dhaniya powder : Coriander seeds powder 
Kamal-kakdi : Lotus roots 
Amchur : Dry raw mango powder. 

Preparation Time : 15 Minutes 
Cooking Time : 40 - 45 Minutes
Serving : 4 Large Servings 

Nutritional Value of vegetable made from 500 gm of Kamal-kakdi (Lotus roots) :
Energy 450 calories 
Carbs 95 gm
Fats 8 gm 
Cholesterol 0 gm
Sugars 0gm
Sodium 510 mg
Potassium 2500 mg 
Proteins 15 gm
Dietary Fibers 30.0 gm 
Vutamins: Rich in Vitamin C, B6, Riboflavin, Niacin 
Minerals: Rich source of Iron, Magnesium, Calcium, Phosphorus, Copper and Zinc 

Ingredients for Making Kamal-kakdi Sabzi :
  • Kamal-kakdi : 500gm
  • Potato: 1Medium size (80 - 100gm)(optional) 
  • Tomato : 150 gm (2 Medium size) 
  • Cumin seeds: 1Teadpoon 
  • Green Chili : 1
  • Salt : 1Teadpoon or to taste 
  • Dhaniya powder : 2Teadpoons 
  • Turmric Powder :1/2 Teaspoon 
  • Kashmiri Red Chili Powder : 1Teadpoon (for giving favor and red color to sabzi) 
  • Red Chili Powder 1/2 Teaspoon (or to taste) 
  • Garam Masala: 1/4 Teaspoon 
  • Cooking Oil : 10 ml. (I use mustard oil) 

Directions For Making Kamal-kakdi Sabzi :
  • Chop off the lower part so as to have an open end from both sides. 
  • Wash under flowing water two three times to make sure no dirt particles are stuck inside. Dip in slat water for 10-15 minutes. Drain and wash the Lotus roots again in fresh water. 
  • Break the Lotus roots to 5-6 inches pieces.
  • Place them in pressure cooker and add enough water so that the water level is an inch above the Lotus root pieces. Add one teaspoon of salt. Put the lid of cooker and place the it on high heat till pressure is formed, reduce the heat and cook on low heat for 10 minutes (till cooker gives two whistles). 
  • If you are using instant cooker then set it for potato boiling settings. If you are boiling in open pan then it will take 30 minutes minimum to boil to become soft. 
  • The final boiled roots should be just soft not mushy. 
  • Let the boiled roots cool. Peel  the outer layer of boiled roots. Keep aside the peeled roots. Throw away the peels. 
Boiled Kamal-kakdi 
Boiled and peeled kamal-kakdi 
Peels to be thrown 
  • Peel potato and cut them to 2 inches  pieces. 
  • Cut green chilies to pieces of your liking. 
  • Chop tomatoes and grind them to paste. 
  • Cut the peeled roots to 2-3mm.pieces. While cutting the boiled roots thin fibers will come out keep wrapping them on your finger. They make the vegetable unpalatable. 
Kamal-kakdi pieces and fiber wrapped around finger during cutting kamal-kakdi 
  • In a thick bottom wok take oil and heat. 
  • Add 
  1. Cumin seeds 
  2. Green chili pieces 
  • Once the seeds have sputtered add potato pieces and cook on low flame till golden brown. 
  • Add Lotus root pieces and cook on low heat with stirring for about 4-5 minutes. The root pieces will start gaining golden hew. 
  • Add 
  1. Salt 
  2. Coriander powder 
  3. Turmeric powder 
  4. Kashmiri chili powder 
  5. Red chili powder 
  • Mix thoroughly. 
  • Cover and cook for 2-3 minutes with stirring in between. 
Spices added to semi cooked ingredients 
  • Add tomato paste and mix. Cover and cook for 10 - 15 minutes with stirring in between. 
  • Sprinkle 10 ml.water once or twice as per requirement so that the ingredients do not get burnt while cooking. Just Sprinkle water do not pour. 
  • Add garam masala, mix and cover. Cook for 2 minutes. 
  • Sabzi without gravy is ready. Serve it hot with roti or parantha. 
Kamal-kakdi sabzi without gravy 
  • For making sabzi withy gravy add 200 mlwater,1 teaspoon dhaniya powder, adjust salt and spices according to your taste and let it come to boil. Cook for another 2 to 3 minutes on low heat. Kamal-kakdi sabzi with gravy is ready to eat. 
Water and spices added for making gravy 
Sabzi with gravy 
Kamal-kakdi(Lotus roots) sabzi with gravy 
  • Serve with roti /parantha. 
  • Washing should be done thoroughly to ensure removal of every speck of dirt from the canals of roots. 
  • Boil till Al Dante, because further cooking of Kamal-kakdi pieces will take place with spices. 
  • Remove the threads like fine fibers these are not dietary fibers, they make food unpalatable. 
  • Always check the hotness of chili before adding and adjust the amount according to taste and heat of chili. 
Suggested Variations:
  • For sabzi of kamal-kakdi without gravy either tomato or amchur powder can be added. To make with amchur powder when sabzi is cooked with spices instead of tomato paste add 1 teaspoon of amchur powder (dry raw mango powder). Mix nicely, Sprinkle 10 - 15 ml water and cover. Cook on low heat for 2 - 3 minutes. Kamal-kakdi sabzi without gravy is ready. 
Dry Sabzi with amchur 

Saturday, 26 June 2021

Sponge gourd Red lentil Sabzi (घीया तुरई - मसूर दाल सब्जी)

Sponge gourd in Red lentil(घीया तुरई - मसूर दाल) 

Sponge gourd is rich source of dietary fibers, vitamins and minerals. 94% weight of sponge gourd is because of the water content in which all Micronutrients are present in soluble form. When it is combined with Red lentil (लाल मसूर दाल), the nutritional value of sabzi increases along with the taste. So give this recipe a try for change in taste and it's nutrition. 
Preparation Time : 15 minutes
Cooking Time : 20 minutes 
Servings : 4 Medium serves 
Nutritional value of sabzi made from 500 gm Sponge Gourd :

Energy 100cal 
Carbs 22 gm
Proteins 10.0gm
Sugars 0.4gm
Sodium 5.4 mg
Potassium 773.8mg 
Dietary Fibers 17.0 gm
Extremely rich in Calcium, Magnesium, Phosphorus, 
Rich in Iron, Manganese, Copper, Zinc and vitamins B group, K and C 

Ingredients Required For Making Sponge Gourd - Red Lentil Sabzi (घीया तुरई मसूर दाल सब्ज़ी) :
Sponge Gourd (घीया तुरई) : 500 gm. 
Red Lentil (लाल मसूर दाल) : 25 gm (2.5 Tablespoons) 
Potato : 1Small ( optional) 
Tomato : 100 gm (2medium sized) 
Ginger grated : 1 Tea spoon 
Green Chili : 1
Fresh Coriander : 2-3 Sprigs 

Some ingredients for sabzi 
  • Cumin seeds : 1teaspoon 
  • Mustard seeds: 1/2 Teaspoon 
  • Ghee /cooking oil : 10 ml. 
  • Turmeric : 1/2 Teaspoon 
  • Salt :1/2Teaspoon or to taste 
  • Kashmiri Red Chili Powder : 2Teaspoons 
Direction For Making Sponge Gourd Red Lentil Sabzi :
  • Wash and soak Red lentil in water for 30 minutes. 
  • Peel and chop sponge gourd (तुरई). 
Peeked soft fresh sponge gourd 
Peel and cut potato to small pieces. 
Slit green chili and remove the seeds. 
Chop Coriander sprigs. 

Chopped Veggies
  • Chop tomato or make its paste. I prefer paste. 
  • In thick bottom cooking pan/wok heat ghee/oil. Once the oil is hot enough add :
  1. Cumin seeds 
  2. Mustard seeds 
  3. Once seeds start spluttering add green chili and grated ginger. 
  4. Cook for 30 seconds. 
Spices cooking in ghee 
  • Add potato pieces and cook for 2-3 minutes with continuous stirring. 
Potato pieces cooking with spices 
  • Drain the soaked daal. Keep the water aside and add the soaked daal to contents in wok. 
Soaked Red lentil added 
  • Cook for 3-4 minutes with continuous stirring. They daal will change color to pale yellow and potato pieces will be almost cooked. 
After 3minutes of cooking 
  • Add sponge gourd pieces. Mix nicely. 
Sponge gourd added and mixed 
  • Add 
  1. Tomato paste /pieces
  2. Chopped Coriander 
  3. Turmeric 
  4. Salt 
  5. Kashmiri red chili powder 
All ingredients added 
  • Mix nicely and cover the wok/pan. 
Ready to be covered and cooked on low heat 
  • Bring the heat to low and cook with stirring every now and then. 
  • Since sponge gourd is made up of 94 %water thus it will start releasing water. After two to three minutes it will be observed that the content in wok are submerged in liquid. Fresh sponge gourd releases lots of water. 
After 5 minutes of cooking 
Keep cooking with cover on the cooking container.If required add 15 to 20 ml water kept aside after drawing daal. 

After 10 minutes of cooking 
  • It will take almost another 10 to 15minutes for the Daal to get cooked and dissolve completely in the liquid to make thick paste like gravy with sponge gourd pieces in it.
Sponge gourd-Red lentil Sabzi 

Sponge gourd-Red lentil Sabzi (घीया तुरई - मसूर दाल सब्जी) 
  • Serve hot Sponge Gourd - Red Lentil Sabzi with roti /parantha. 
Tips : 
  • Always use fresh, thinner, firm Sponge gourd. 
  • Cook on low flame. 
  • Add water as and when required in small proportions. 
  • Check green chili before use for it's hotness. 
Suggested Variations :
  • Once sabzi is cooked add 2 teaspoons of hot ghee (clarified butter), it enhances the taste of sabzi. 
  • Use broken red chili pieces instead of green chili. 
  • Add 1teaspoon garam masala for extra flavor and spiciness. 
  • Kadi patta (Curry leaves) can be added to oil along with ginger and green chili while preparing tadka (tempering). 


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