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
Cholesterol
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). 

Saturday 19 June 2021

Chaulai ki sabzi / चौलाई की सब्जी ( Green Amaranthas vegetable)



Green Amaranth is a leafy vegetable having immense nutritional value. Green Amaranth is grown for its seed which is source high protein. In India the seeds are dry roasted and then used for making laddu, chikki, kheer and halwa. The delicacies made from seeds is usually eaten during fasting days when regular grains, cereals and Pulses are not eaten. The flour of seeds is used to make vegan pancakes and gluten free chapatis. But before harvesting the seeds, when the shoots and leaves are tender they are plucked for making delicious vegetable which in uttarakhand is normally eaten with Daal-chawal and in Maharashtra with jowar /bajra roti. 
Preparation Time : 30 minutes
Cooking Time: 10 minutes 
Servings : 3-4 medium servings
Nutritional value of sabzi made from 200gm.(1medium size bunch approx):
Energy : 70cal
Carbs : 12gm
Proteins : 6gm
Total fat :2gm
Cholesterol :0.5gm
Dietary Fibers :5.5gm
Vitamins:Folates 
Riboflavin
Niacin
Pyridoxine 
Pantothenic acid 
Thiamine 
Apart from above B group vitamins it is rich source of Vitamins A, C and K 
Minerals:
Sodium :45mg 
Potassium :1240 mg
Copper :320mg
Iron:560 mg
Calcium :500 mg
Apart from these it is rich in Zinc, selinium. 
For more health benifits visit 
https://www.nutrition-and-you.com/amaranth-greens.html

Ingredients Required for Making Green Amaranth Sabzi :
  • Green Amaranth: 200 gm(1medium size bunch approx.) 
  • Potato: 50 gm(1medium size approx.) 
  • Green chilies: 2
  • Cumin seeds: 1 Teaspoon 
  • Asafoetida :1/4 Teaspoon 
  • Turmeric :1/4 Teaspoon 
  • Cooking oil:5ml. (approx.1 Tablespoon) 
  • Salt: 1 Teaspoon or to taste 
Directions For Making Green Amaranth Sabzi :
  • Remove all hard leaves and shoots,and wash thoroughly. 
  • Drain all water and chop the stalks and shoots nicely. 
  • Peel potato and chop to small pieces. 
  • Slit green chilies and remove seeds. 
  • In a thick bottom cooking pan take oil and heat. 
  • Once the oil is hot add cumin seeds and green chilies. 
Tadka for sabzi 
  • Let the seeds splutter. Add asafoetida and stir. 
  • Add potato pieces and cook 3 minutes with constant stirring. The potato pieces should be partially cooked thus become soft. 
  • Add Chopped Green Amaranth leaves and mix nicely. 
Chopped Amaranth added to pototoes
  • Add salt and turmeric powder. Stir and mix nicely. 
Spices added 
  • Cover and allow it to cook for 5 minutes on low heat, with occasional stirring. 
  • Check if potato pieces are cooked. Once potato pieces are soft switch off the heat and cover the cooking pan. Let it cool. While cooling it will keep slow cooking in the remainder heat. 
Green Amaranth Sabzi 

Serve with Daal-chawal, Millet chapati. 

Tips:
  • Make sure the potato pieces are partially cooked before adding Green Amaranth. 
  • Do no over cook because over cooking leafy vegetables spoils the color and the taste both. 
Suggested Variations :
  • Instead of potato 2 teaspoons of soaked split dehusked green gram can be used. This will further reduce carb content in cooked sabzi and also increase protein content. 
  • Along with cumin and chilies finely chopped garlic (1 teaspoon) can be added to hot oil. 
  • Finely chopped tomato (5-6 tablespoon) can be added to partially cooked potato pieces and cooked till tomatoes become mushy, then Green Amaranth can be added. 
Green chilies can be replaced with broken red chilies. 
Green Amaranth sabzi with moong dal and garlic 


 

Bhange ki Chutney / भांगे की चटनी (Chutney of Seeds of Cannabis Sativa)


Bhanga ki Chutney 

Hemp seeds are seeds of Cannabis Sativa. They are widely grown in upper Himalayan region for its seed. The leaves, sap and the thick black color scraping from palm after removing seeds from pods (by rubbing the pods with palm) all have intoxicating effect but seeds do not have any mind altering effect and rich source of omega 3,omega 6 oil, all nine amino acids, vitamins and minerals. They are extremely rich in dietary fibers. In market the seeds are sold with husk, only heart of seeds, oil and powder (sold as Hemp seeds protein powder). We kumaonies prefer whole seeds with husk and use it for making gravy for vegetables, Chutney as side dish, bhanga-namak (salt ground with roasted seeds) to be used in different salads. In kumaon bhanga-namak is eaten with any fruits. 

Roasting Time : 15 minutes
Grinding Time : 10 minutes 

Nutritional value of 30 gm (3Tb spoons approx) Bhanga (Indian Hemp seeds) :

Proteins: 9.5 gm
Dietary fibers: 1.2 gm
Rich in:
Omega 3, and Omega 6
Vitamins: E,Niacin,Thiamin, Riboflavin 
                  Folates, B6
Minerals: Magnesium, Potassium,                                Phosphorus, Zinc, Iron
For more information about health benifits of Seeds of Hemp (bhanga /भांगा) please visit 
https://www.medicalnewstoday.com/articles/323037

Ingredients Required for Making Bhanga-Chutney:
Bhanga and chilies for chutney 
  • Bhanga (Indian Hemp seed): 30 gm
  • Red chilies/Green chilies: 2
  • Jaggery:10 gm(1inch piece approx.)
  • Freshly squeezed juice of lemon: 1Table spoon
  • Salt : 1 Teaspoon 
Direction for Making Bhanga Chutney:
  • Roast bhanga in a thick bottom wok /pan on low flame. The taste of chutney depends upon the nicely roasted bhanga. So roast them on low flame with continuous stirring. The seeds will change color to brown and will start sputtering. The nice roasting nutty smell will start coming. Remove the seeds at this time on a plate and allow to cool. 
Roasted Bhanga and Red chilies 
  • If using dry red chilies then break them to pieces, remove the seeds and roast them also on low flame. Remove on a plate and allow to cool. 
  • If using green chilies just break then to pieces for easy grinding. 
  • Take 
  1. Roasted bhanga 
  2. Chilies
  3. Jaggery 
  4. Salt 
  5. 10 ml Water 
In a grinder-mixer and grind. Add little amount of water in between grinding as required. Once fine paste is formed remove it in a bowl. 
  • Add freshly squeezed juice of lemon and mix nicely. 
  • Adjust the consistency by adding water as required. 
  • Adjust salt and sourness (by adding lemon juice) according to your liking. 
Bhanga ki Chutney 
  • Store in a glass /steel container. 
  • Enjoy with any meal or dress your salad with it. 
  • Let your taste buds dance to healthy life with bhanga Chutney. 
Tips: 
  • Roasting bhanga slowly with patience is the key to best chutney. 
  • Do not allow bhanga to become very dark brown because that is the stage when it starts getting burnt. 
  • Add lemon juice after grinding because while grinding heat is generated which causes lemon juice to aquire bitter taste. 
  • Check the hotness of chilies and sourness of lemon juice before adding. 
Suggested Variations:
  • Few sprigs of fresh green coriander leaves can be Chopped and added mixture while grinding. It will give greenish color and added flavor to chutney. 
  • I prefer chutney without any herb because I prefer pure nutty flavor and taste of bhanga in chutney. 





Saturday 5 June 2021

Bhatt ke Dubke /भट्ट के डुबके (Black Turtle Beans Savory)


Bhatt ke Dubke 
Bhatt a omnipresent legume in Uttarakhand kitchen specially of Kumaon is used to make different maincourses. I have already blogged recipe for Ras-Gude, Bhatt ka Jaulaa and Bhatt ki cuhdkani. Today I am writting about another maincourse called Bhatt ke Dubke. It is least fatty, high protein food full of Micronutrients and vitamins. Bhatt is also called Black Turtle Beans. I remember my grandmother roasting them on a big iron wok over chullah (wood stove) salt it and serve as snacks.

Preparation Time :

6-8 hrs soaking 

10 minutes grinding 

Cooking Time : 1hr

Servings : 6 Large servings

Nutritional value of Bhatt ke Dubke made from 100 gm black beans (approx.) 

Energy : 261 calories 
Proteins : 11.74 gm
Carbs : 51.7gm
Dietary fibers : 9.1 gm
Fats : 1.0 gm
Cholesterol : 0 
Sugar : 0.37 gm
Sodium : 470 mg 
Potassium : 377 mg 
Iron: 2.10 mg
Calcium : 27 mg 
Magnesium : 70 mg 
Phosphorus : 140 mg
Zinc : 1.2mg
Rich in Vitamins :
A
B1
B2
B3
B6
Ingredients Required for Making Bahtt ke Dubke :
  • Bhatt (Black turtle beans) : 100 gm
  • Ghee (clarified butter)(melted) : 2-3 tablespoon
  • Cumin seeds : 1 Teaspoon 
  • Dry Red chilies : 2
  • Hing(Asafoetida):1/4Teaspoon
  • Rice flour : 3-4 Table spoon
  • Salt :2 Teaspoon or to taste 
  • Turmeric : 1/2 Teaspoon 
  • Red chili Powder : 1 Teaspoon or to taste 
  • Water: 1lt.
Use regular measuring spoons only. 

Directions For Making Bhatt ke Dubke :
  • Wash and soak Bhatt for minimum of 6 to 8 hrs. 
  • Strain water from soaked Bhatt and keep aside. 
  • Grind soaked Bhatt to fine paste using as little water as possible. Use the water which was strained from soaked Bhatt. 
Paste of soaked bhatt 
Fine paste 
  • Break red chilies to pieces and remove as many seeds as possible. 
  • Keep water for heating. 
  • Take a thick bottom cooking pan / wok, preferably of iron /cast iron. Heat ghee in it. 
  • When the ghee is hot enough add 
  1. Cumin seeds 
  2. Broken red chilies
  3. Hing and cook for 30 seconds. 
Spices cooking in ghee 
  • Add paste of Bhatt. 
Bhatt paste added 
  • Cook on medium heat with constant stirring and scraping till the mixture starts leaving the edges and bottom. 
Different stages of Bhatt paste cooking 
  • Bring the heat to low and add hot water in small proportion with mixing and mashing the paste. Keep adding water till 500 to 600 ml. is added. 
  • Add :
  1. Turmeric
  2. Salt 
  3. Red Chili powder 
  • Mix. 
Water being added with mashing, mixing 
  • Bring the heat to medium and keep cooking without covering, stirring and scraping the bottom and edges in between. 
  • Once the contents start boiling mix rice flour with room temperature water and add to contents in wok and mix nicely to avoid ant lumps formation. 
Rice flour added and cooking 
  • Add remaining hot water and cook on medium heat until required consistency is obtained. 
  • I prefer Dubke to be on thicker side. 
Dubke ready to be served 
  • Take out Dubke in serving bowl give tadka (tempering) of jeera - hing /Jambu and serve with steamed rice. 
Bhatt ke Dubke 
Tips : 
  • Soaking Bhatt for minimum 6hrs is mandatory as it will make then soft. 
  • Do not throw the drained water from soaked Bhatt. It adds color and flavor to Dubke. 
  • While cooking the paste in ghee and spices continuous stirring and scraping is must. 
  • Water to cooked paste should be added slowly with mixing and mashing to avoid lumps formation. 
  • Always add hot/warm water. 
Suggested Variations:
  • During cooking addition of 2-3 spoons of ghee enhances flavor and smooth texture. 

Tuesday 1 June 2021

Roasted Tomato Chutney

Roasted Tomato Chutney 

This tomato chutney has amazing roasted flavor and taste of roasted tomatoes, garlic and green chilies. The whole thing is to balance the amount of Pudina /Dhaniya. 

Rich in dietary fibers, goodness of fresh mint, it makes a great dip /sauce with fritters (pakodas), barbecued fish /chicken/veggies etc. It is very a side dish with any meal.
Preparation Time: 5 minutes
Roasting Time : 10 minutes 
Cleaning and grinding : 5 minutes 
Serving: Makes 15 Table spoon chutney

Ingredients Required for Making Roasted Tomato Chutney :
  • Medium size Fleshy Tomatoes : 5
  • Fresh Mint (pudina) : 25 - 30Leaves
  • Medium size bulb of Garlic : 1
  • Green Chilies : 3-4 or as per taste 
  • Oil (sunflower/olive) : 1 Teaspoon 
  • Salt: 1 Teaspoon or as per taste 
  • Jaggery: 1/2 Teaspoon (optional) 
Directions For Making Roasted Tomato Chutney:
  • Wash and pat dry tomatoes, green chilies and mint. 
  • With the help of knife prick tomatoes and slit green chilies
  • Apply cooking oil on your palm and rub oil on tomatoes and chilies. 
  • On gas /coal/or any other stove roast tomatoes, green chilies and bulb of garlic over low heat. Low heat will ensure proper roasting. 
  • Once the skin of tomatoes become black chilies also start getting black spots and garlic bulb's skin gets charred remove them from heat. 
Roasted Ingredients 
  • Let them cool. Once cooled to room temperature remove charred skin of tomatoes. Chop them roughly. 
  • Remove all garlic pods from roasted bulb and peel them. 
Cleaned Roasted Ingredients 
Fresh Mint with roasted ingredients 
  • In a mixter/grinder take:
  1. Chopped roasted tomatoes, 
  2. Roasted garlic,
  3. Roasted green chilies, 
  4. Mint, 
  5. Jaggery, 
  6. Salt, 
  • Grind to fine paste. 
  • Put one teaspoon of oil and mix. 
Roasted Tomato Chutney 
  • Adjust salt. Store in an airtight glass container. 
  • This chutney remains fresh for long time in fridge. 
  • Enjoy chutney with mixed dal vada 
https://jyotsna-pant.blogspot.com/2021/05/mix-daal-vada-indian-pattis-of-mixed.html?m=1
Tips : 
  • Tomatoes should be of thick, fleshy variety. 
  • Taste green chilies for their hotness before use and adjust the amount accordingly. 
  • Oil used in chutney should not have strong smell, else it will change the flavor and taste of chutney. 
  • Oil makes chutney to remain fresh and maintain its color for long time. 
Suggested Variations:
  • Instead of only mint (pudina), 1:1mixture of fresh coriander leaves(dhaniya patta) and mint can be taken. 
Chutney with 1:1Ratio of Mint and Fresh Coriander 
  • Mint can be completely replaced by fresh coriander leaves. 
  • Even though garlic adds that yuumy punch to chutney if you like you can avoid it.
  • If one wants a bit more tartness to chutney little amount of tamarind or 1teadpoon of tamarind pulp can be added to the ingredients before grinding. 

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