Gajar-Methi ki sabzi (Carrot-Fenugreek leaf vegetable)

Gajar - Methi ki sabzi 

Come winters and in Indian subcontinent market is flodded with Red juicy carrots(Gajar) and fresh green methi (fenugreek leafs). In most of the places methi is ssold in bunches, but many places we get pickied leafs of methi by weight. What ever the way we get it, the green and red color of methi and carrot compliment each other exactly in the same way as the sweet taste of carrot and slightly bitterish taste of methi compliment erach other.
Gajar-Methi ki sabzi is an Indian vegetarian savory packed with micronutrients and dietary fibers. It is normally paired with Roti /parantha. I love to have with dal-chawal (boiled rice and pulses).
Diabetic people who cannot consume potatoes, this vegetable preparation is excellent substitute to aloo-Methi.
Preparation Time: 10-15 minutes
Cooking Time: 10 minutes
Serving: 4 large servings

Nutritional Value: (Approx. values) for vegetable made from 200g methi leafs and 100 g carrots.
170 Cal
28g Carbs
10g Protien
15g Dietary Fibers
140mg Sodium
12g Sugars
10g Fats
200mg Calcium+
5mg Iron+
1070mg Potassium+
12066IU Vitamin A+
110mg Vitamin C+

Ingredients Required For making Methi-Gajar Ki Sabzi:

• 200 gm Cleaned Fresh Methi Leafs (Approx. 1 thick bunch)
• 100 gm Carrots (Preferably red carrots not orange one)
• 10 ml. Cooking oil (I use Mustard oil)
• 1 Teaspoon Cumin seeds
• 1 Whole red chili
• 1Pinch Hing(Aesafotida)
• Salt To Taste

Direction For Making Gajar-Methi Ki sabzi:

• Wash the clesaned methi leafs in flowing water. Transfer the washed methi leafs in a sieve and allow all water to strain from it.
• Wash and cut the carrots to small pieces.

Chopped Carrot 

• Chop washed methi leaves finely.

Chopped Methi 

• In a thick bottom wok take oil and heat on high flame (do not heat it to smoking state). To the hot oil 
• Add 
• Cumin seeds
• Red chili
• Hing 
• When thr seeds have spluttered and red chili color changes wonderful oroma of tempering will come. Add carrot and bring hr heat to medium and cook till carrotspieces loose there shape and color changes. (Carrot pieces will shrink.)

Carrots added to the tempered oil 

Carrots cooked

• Add chopped methi leafs. Mix Nicely and cook on high flame for 1 minute.

Methi added to cooked carrots

• Add salt and mix.
• Cover and cook on low heat with intermittent stirring for 3-4 minutes. Methi leafs will wilt and will look a bit more darker. This is the state at which the heat should be switteched off. Cover and allow the vegetable to cook in the steam and residual heat.

After 3minutes of cooking 

• Removed ther cooked vegetable in a bowl and serve hot with Roti/Parantha, or Dal-Chawal.

Gajar-Methi ki sabzi 

Tips:

• Allow all water to drain from washed methi leafs. Else excess water in methi will ask for longer cooking and this changes the color and taste of vegetable which is not desired.
• Cut bcarrot to smaller pieces. Thick pieces of carrot give wrong texture to vegetable.
• Add methi only when gajar is almost done. Because methi i9s cooked for short time to retain its color, texture and taste.
• Overcooking of methi will cchange its atste to unsavory bitterish taste.

Suggested Variations: None.

Chilke Wali Moong Dal (Split Green Gram) ke Badeel

Moong Dal Badeel

Moong dal is easy to digest, high in proteins and vitamins. In Kumaon badeel are made from different dals. These are taken as side dish or as snacks. Being high in proteins, low on fat and carbs they are very healthy. Since we are using the green dal not yellow split dal (Chilke wali not Dhuli moong dal) thus the coveted vitamins and dietary fibers are also not lost.

Served with green chutney made from Dhaniya-Pudina(Coriander and mint leafs) badeels taste just yummy.

Preparation Time:

Cooking Time:

Servings: Makes 25-30 Pieces

Ingredients Required For Making Badeel:

• 150 gm: Chilke Wali Moong Daal (Split Green Gram)
• 2-3: Green Chilies
• 10 gm: Ginger
• 2-3 Sprigs: Fresh Coriander Leafs
• Salt to taste
• 15-20 ml. Cooking oil (I use Mustard oil)
• 3-4 Teaspoon: Ghee (Clarified Butter) for panfrying the badeel

Nutritional Value (approx) Of Badeel (made from 150 gm of dal) )
Cal 400

Fat 1gm

Sodium 30mg

Carbs50gm

Fibers 4gm

Protein 22 gm

Calcium and Iron Rich

Direction For Making Badeel:

• Wash Dal till cloudy water comes after washing. Soak the washed dal in water for minimum 2-3hr. Dal will become soft. Since dal was washed before soaking thus it does not require washing after soaking.

• In a mixer grinder take
• Soaked Dal
• Green chilies
• Ginger
• Fresh Coriander leafs
• Grind them to smooth thick paste.

Paste of Moong Daal

• In a thick bottom wok take cooking oil and heat.

20 ml. Oil heating 

• When the oil is hot add Cumin seeds and let them splutter. Make sure they do not burn.

Jeera (Cumin) in hot oil

• Once the cumin seeds have spluttered immediately bring the heat to low and add dal paste.

Dall and Spices Paste Added to Oil

• Add salt and mix nicely so that before the paste thickens salt is mixed in it nicely.

Mixed Nicely And being Cooked On Medium Flame

• Bring the heat to high and cook with continuous stirring and mixing till the paste thickens. It will take 2-3 minutes.

Afetr 5 Min. of Cooking On Medium Flame

• Bring the heat to low and sprinkle 4-5 table spoon water. Cover and cook on low heat for 2-3 minutes with in-between scrapping from the edges and mixing.

Cooking on Low Flame Afetr sprikling 20 ml. water

Cooked Daal Paste

• To check if it is cooked perfectly take little cooked dal paste in hand and press with fingers. Perfectly cooked dal paste will not stick to fingers.

 Daal Paste Does Not Stick to fingers

Not Sticking Even When Folded Between Palm and Fingers

• Grease a plate and take out he cooked paste in the greased plate.
• Spread evenly and pat it with a spatula.

Set and Cut Badeel

• Let it cool. Once cooled cut it into desired shape pieces.

Moong Daal Badeel

Enjoy the Badeel with Mint-Coriander chutney.

To make the badeel with crisp crust:

• Grease a thick bottom pan with ghee then heat it.
• Once the pan is hot, place the badeel in it and cook on medium heat till one side becomes crisp.
• Flip and sprinkle 1-2 teaspoon ghee and cook till other side also changes color and becomes crisp.

Enjoy Moong Dal Badeel as snack or side dish.

Tips:

• While pouring oil in the wok if oil is poured through the sides then whole wok will get oiled. This will minimize sticking of dal paste to the edges while cooking.
• Thicker the paste easier will be its cooking, so use as less water while grinding as possible.

Suggested Variations:

• Finely chopped onion can be sautéed and then dal paste added to it and cooked to make badeel with onion flavor in it.

Sabut Urad (Whole Black Gram) ki Khichadi

Khicadi Is Ready To Eat

Sabut Urad Daal Khichadi Served With Curd

Khichadi is a wholesome, nutritious, sumptious and healthy food. In different part of India it is known by different names. Many versionof khichadi existthrough out India but basic ingredients (Rice and dal) are common. Different dals, and the assortment of vegetables gives it the different regional taste. Khichadi is also given in India to people suffering from digestive disorders, throat problem. But the recipe today I am sharing is not for people who are unwell (I will share the recipe for the same later). Urad Dal Khichadi is khichadi is festive food of magh Mah in Kumaon.

Urad dal khichadi is made in Uttarakhand in the month of Magh (month of Hindu calendar which falls in January). Sankranti is the day when delicacies made from Sweetened dough, til-gud (Sesame seeds and jaggery). In Kumaon apart from til-gud laddus and shakkarpare(ghughut), Urad dal khichadi is made for lunch and is served with dollops of ghee, this is the reason Uttarayini /Makar Sankranti is also known as ghyu-khichadi Sankranti in Kumaon. 

(http://jyotsna-pant.blogspot.com/2012/04/til-ke-laddu-balls-made-of-sesame-seeds.html http://jyotsna-pant.blogspot.com/2012/04/shakkarpare-wheat-flour-cryspies.html)

Usually this khichadi is made of split black gram (Chilke wali urad dal), without onion and garlic. I realized night before Sankranti that I had only whole black gram (Sabut urad dal), so decided to make khichadi from sabut urad dal. Onion and garlic not only add great flavor and taste, but also aids in digestion. 

The experiment was great success. My husband said “pet bhar gaya par dil nahin bhara”(my stomach is full but I yet want to eat more).

Today I am sharing the recipe of the same khichadi with you all. The vegetables in the khichadi add great taste and flavor along with the much needed micronutrients and dietary fibers.

There is a saying in Kumaon “Khichadi ke char yaar, Dahi, Mooli, Ghee, achar”.

Try serving khichadi with all four friends. The experience of having khichadi will be enhanced multifold.

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Serving: Four Large helping

Nutritional Value of Khichadi (For total amount cooked with the given ingredient proportion. For one helping just divide  each nutritional value by four.)

Energy : 1370cal

Carbs :   294 

Fats    :  105g 

Folates : 216ug

Niacin : 1.75mg

Vit. A : 40 iu,

Sodium :150 +rest from salt 

Potassium : 1400 + from salt 

calcium : 1.5 g 

copper : 1062 mg,

magnisium:: 534mg,

Iron : 22 mg

phosphorous:  758mg,

Zinc : 6.70mg

Sugars : 10.5 g sugars

Protein : 57g 

Dietary Fibers : 30 gm 

Ingredients Required For Making Sabut Urd Dal Khichadi:

• 200 gm : Sabut Urd
• 150 gm : Rice(I use either basmati or Surti Kolam rice)
• 1 00 gm : Onion
• 100 gm: French beans
• 100 gm : Carrot
• 100-150 gm : Tomatoes
• 100 gm : Capsicum
• 3-4 cm Piece : Ginger
• 8-10 pods : Garlic
• 2-3 : Green Chilies
• 5-6 Sprigs : Coriander Leafs
• 1/2 Teaspoon : Turmeric Powder (Optional)
• 1 Teaspoon : Cumin Powder
• 1Teaspoon : Red Chili Powder
• 1 Teaspoon : Garam masala Powder
• Salt to taste

Spices For Tempering:

• 2-5 : cloves
• 2-3 : Bay leafs (tej patta)
• 1 teaspoon : Cumin seeds
• 2-3 : Black cardamom
• 2-3 : Green cardamom
• 2-3 cm Piece : Cinnamon
• 1 pinch : Freshly grated nutmeg powder
• 1-2 : Whole Red Chilies
• 50 gm : Ghee (Clarified butter)

Directions For Making Sabut Urad Dal Khichadi :

• Wash and soak Sabut Urad dal for 6-8 hours. I prefer soaking it overnight if I am making it for lunch.
• Chop Onion, garlic, coriander leafs and all vegetables.
• Grate ginger.

Chopped Vegetables For Khichadi

• Wash and soak rice for 30-45 minutes.

Soaked Rice

• Drain water from soaked dal and give it one or two gentle wash in flowing water.

Soaked Sabut Urd Daal

• Drain water from rice and keep the water for further use.

Soaked Rice After Draining Water

• Pound Black cardamom and Green cardamom, Black Pepper, grate nutmeg and keep all spices ready for tempering.

Spices For Khichadi

• Heat ghee in a pressure cooker, do not make it smoking hot. Add
• Cumin seeds
• Cloves
• Green cardamom
• Black Cardamom
• Black Pepper
• Bay leafs
• Whole red chilies
• Once the spices start spluttering add Nutmeg powder, and stir.

Spices in Ghee

• Immediately add chopped onions.

Onions added To spice and Ghee Mixture

• Cook on medium flame with constant stirring for about 2 minutes. Onions will become translucent and soft.
• Add garlic and ginger to the sautéed onions. Cook on medium heat with constant stirring for a minute or so or till the raw smell of garlic disappears.

Garlic  Ginger Added to Sauteed Onion

• Add all chopped vegetables except coriander leafs, Cook with constant stirring for 2 minutes. The color and texture of fresh vegetables with start changing and tomatoes will become soft.

All Chopped vegetables being Sauteed

• Immediately add soaked Sabut Urad dal. Stir and cook on high heat for 2-3 minutes with constant stirring.

Soaked Daal added 

• Add soaked, drained rice and mix nicely. Cook on high heat for a minute or so with constant stirring.

Rice Added And Mixed Nicely

• Add
• Turmeric Powder
• Cumin Powder
• Chili Powder
• Garam Masala
• Salt
• Mix nicely and cook for 1-2 minutes on high heat with continuos stirring, for the flavor of all spices toget mixed with rest of the ingredients.
• Add the water drained from soaked rice and mix.

Water Added 

• Add water according to the requirement. The water requirement varies from one variety of rice to other. I added 200 ml of water ( rice was surti kolam).
•  The yard stick of measurement is to quickly dip the spoon handle touching the surface of solid ingredients. Water level should be 11/2-2cm above the solid (Rice + Dal + other ingredients).
• Adjust salt and chili as per your liking for more spiciness.
• Close the lid. Keep the heat on high till pressure builds in cooker.
• Bring the heat to low and cook for about 8 to 10 minutes or till the cooker gives two whistles.
• Switch off the heat and allow the khichadi to cool in cooker. (Allowing the cooker to cool naturally lets the khichadi cook under pressure even when heat is off. It aslo helps in sealing all the flavors spices in khichadi). Open the lid only when the pressure in the cooker subsides.

Serve and enjoy the Khichadi with Dahi (Curd), Mooli (Radish), Ghee (Clarified Butter) and Achar (Pickle)

http://jyotsna-pant.blogspot.com/2012/06/mango-pickle-north-indian-style.html http://jyotsna-pant.blogspot.com/2012/06/tangy-mango-pickle-maharashra-style.html http://jyotsna-pant.blogspot.com/2013/03/healthy-least-oily-tomato-pickle.html https://jyotsna-pant.blogspot.com/2013/01/lal-mirch-ka-bharwa-acharindian-red.html

Sabut Urad Daal Khichadi Served With Curd

Tips :

• Ghee should not be smoking hot while adding spices for tempering. Because this will cause the spices to burn/overcook imparting unsavory taste and color to khichadi, instead of the wonderful flavor we want.
• Do not add Cauliflower to this khichadi. Personally I feel its flavor interferes with the subtle flavor of Urad dal.
• While serving smoking hot Mustard oil is also poured over khichadi. It is awesome.

Suggested Variations :

• Mustard oil can be used instead of ghee for making khichadi.
• Potatoes cut to medium size (roughly 2 inches) pieces can be added along with rest of vegetables.
• Turmeric can be avoided to get contrasting colors in khichadi. We always add turmeric to dal, vegetables and khichadi as per custom of Uttarakhand.
• If using brown rice soak it for longer time (3-4 hrs.).
• Fresh/Frozen peas (100gm) can be added along with the rest of the vegetables.