पिनालू थेचवाणि /Arbi ki rasedaar sabzi /Taro roots vegetable /अरबी की रसदार सब्ज़ी

Arbi/Pinaloo /Taro Root Thechwani 

अरबी /Taro root/Pinaloo(in Kumaon Arbi is called pinaloo) is starchy bulb of the plant. Taro roots as well as leafs are used to make vegetable. Crisp Taro root fries are to die for. 

Thechwani /थेचवाणि is typical Kumaoni preparation. It is called थेचवाणि because instead of chopping the vegetable it is crushed by beating with heavy object. Thechna in kumaoni means beating with heavy object. Potatoes, Raddish, Arbi are the three main vegetables prepared using this method. Iron kadai (iron wok) is used for cooking. #Jambu is the herb which is used in cooking in Uttarakhand. It is indigenous to upper regions of Uttarakhand hills it's botanical name is Allium Stracheyi. #Gandhreni is root of plant grows in upper region of Himalaya. 

Preparation Time : 10 minutes 

Cooking Time : 30 minutes 

Servings : 4 medium servings

Nutritional value (approx) of sabzi made from 259 g Arbi :

Energy : 240 kcal 

Carbs: 68 g

Proteins : 4g

Sugars : 2g

Fats : 3g

Dietary Fibers : 11.5 g

Potassium : 1480 g

Sodium : 2.28g

Cholesterol :0g

Rich source of vitamins of B group 

Vitamin A, C, E, K

Extremely rich source of Calcium. 

Rich in Iron, Magnesium, Manganese, Zinc abd Selinium. 

Rich in antioxidants namely Crypto-xanthin and Beta-carotene. 

Ingredients Required for Taro root vegetable / Pinaloo Thechwani :

• Arbi /Taro roots /Pinaloo : 250 gm 
• Red dry chili:1
• Jeera (cumin seeds) :1teaspoon 
• Jamboo :1/2teaspoon 
• Mustardoil/Clarifiedbutter:1tsp
• Gandereni : 1Pinch (optional) 
• Asafoetida : 1/4 teaspoon 
• Salt :1teaspoon 
• Water 500 ml approx 

Directions For Making Arbi ki rasedaar sabzi /Pinaloo Thechwani 

• Wash and dry Arbi. 
• Break the chili to prices, remove the seeds. 
• Keep iron Kadai on stove and switch on the heat. 
• Put oil/ghee in kadai and when oil/ghee is hot add 

1. Cumin seeds (jeera) 
2. Chili pieces 
3. Jambu :
4. Gandhreni 

• Cook on low heat for 10-15 seconds. Seeds will splutter and aroma of cooked spices will come. Add hing. 
• Immediately add 250 ml water. Do not let the sources burn /become black 
• Add salt and let the water with salt and spices boil. 

Cooked spices and water 

• While water is coming to Boil, peel Arbi. 
• Place the peeled Arbi in a thick cloth, wrap the cloth around them and hammer the peeled Arbi with grinding stone /pestle or rolling pin. Crush them to small pieces (not tiny or paste) 

Crushed Arbi 

• Once water starts boiling add crushed Arbi pieces in boiling water in wok. 

Crushed Arbi added to boiling water and spices 

• Mix nicely. Cover and cook on low heat for 10 minutes, stirring once or twice. 

After 10 minutes 

• Add 100 ml water, mix and cover. Cook on low heat for 10 more minutes. 

• Add remain water, mix. Check for salt and spiciness. Adjust seasoning according to your taste. 

• Bring the heat to high. Give one last boil. Switch off the heat and immediately remove the cooked vegetable in serving bowl. 

Pinaloo Thechwani Arbi ki rasedaar sabzi 

• Serve hot with wheat flour roti or madua(ragi /finger millet) roti. 

Tips : 

• Always check the hotness of chilli before using. 
• Apply oil on palm before peeling Arbi to avoid itching. 
• Never add raw Arbi to hot oil. Else the vegetable will cause itching in throat when eaten. Always add Arbi in boiling water with tadka in it. 

Suggested Variations:

• Gandhreni, Jambu are easily available in kumaoni Kitchen as they are intrinsic part of Kumaoni cooking. In it's absence only hing, jeera abd red chili will be great. 
• Iron wok adds the zing to the cooked vegetable so preferably use iron wok. In it's absence any other thick bottom cooking vessel will do. 

बैंगन भाजा/Baigan-Bhaja(Pan fried Brinjal)

Baigan-Bhaja 

Baigan /Brinjal/Eggplant /Aubergine is a versatile vegetable aka "fruit". Roast it, grill it, fry it make vegetable /bharta etc it tastes amazing. The list of different ways it can be cooked is end less. My mother used to make amazing pakodas (fritters with black gram flour). My maternal grandfather used to made stuffed brinjal with dark purple thin long Brinjal. I love bharta made with roasted Brinjal either cooked with onion etc. Or just mashed and mixed with mustard oil and spices. 

Recently  I learnt to make Bhaja from my daughter's cook. I loved this preparation of baigan/Brinjal. Baigan bhaja are very popular in Bihar /Bengal. Usually eaten with daal-bhaat. 

Preparation Time : 15 minutes 

Cooking Time :15 minutes 

Servings :Makes 10 pieces (depends upon length of Brinjal l

Nutritional value of Bhaja Made from 200 gm of Baigan :

Energy :150 cal 

Carbs: 12gm

Sugars: 7gm

Sodium : 16 gm

Potassium : 460 mg

Fats:  26 gm

Cholesterol :0gm

Vutamins : Rich in vitamin C and B6

Minerals : Rich in Iron and Magnesium 

Ingredients for Making Baigan Bhaja: 

• Brinjal Round one:1 (this is also called bharta wala baigan) 

Baigan/Brinjal for Bhaja 

• Amchur powder : 1Table spoon 
• Salt:  1 Teaspoon (or as per taste) 
• Turmeric powder :1/2Teaspoon 
• Red chili powder : 1Teaspoon (or as per taste) 
• Dhaniya powder : 1Table spoon 
• Chat masala 1Teaspoon 
• Jeera powder 1/2 Teaspoon 
• Mustard oil: 10 ml. (best results are with mustard oil but type of oil can be used as per choice) 

Directions For Making Baigan-Bhaja:

• Mix all dry spices to make a homogeneous mixture. 

Mixture of spices powder 

• Wash and pat dry the baigan. 
• Cut 2-3 millimeter thick round pieces. 

Baigan pieces 

• Apply dry spices powder mixture evenly on both sides of Brinjal pieces. 

Baigan pieces coated with spices 

• Heat 5ml oil on a nonstick pan. 
• When the oil is hot place Brinjal pieces coated with spices on the pan with hot oil. 

Baigan pieces placed on pan with hot oil 

• Bring the heat to medium and let then cook till the side on the pan becomes golden brown. It takes approx. 4 - 5 minutes. 
• Sprinkle 3-5ml oil on side of pieces facing up (uncooked side). 

Baigan pieces cooked on one side 

• Flip the pieces and let the other side be now on the pan. Cook on medium heat till the other side also becomes golden brown. 

Cooked on both sides

• Press lightly to squeeze oil from cooked pieces (if you desire so). 
• Remove cooked pieces from pan and serve with daal-bhaat. 

Baigan - Bhaja 

Tips:

• Baja tastes best when cooked fresh and hot. So don't cook and keep re-heating makes it lose texture and taste. 
• Do not keep the Brinjal pieces after cutting they will turn brown. 
• Do not put Brinjal pieces in water as they will soak water and will take longer to cook, will leave water during cooking thus will not hold the shape and will taste soggy. 
• Apply masala immediately after cutting. 
• Start cooking once masala is applied. Keeping Brinjal pieces with masala will make them lose moisture and turn soggy. 
• Check while the bhaja is being cooked by lifting the piece slightly. Medium heat for different stove may be different. 

Alternate Suggestions :

None 

Mushroom-Onion Soup /मशरूम और प्याज का सूप

Mushroom-Onion soup 

Mushroom soups are light on stomach yet filling souostwith great nutritional value. I have already blogged Creamy Mushroom soup and Mushroom soup in coconut milk. Today's post is is the recipe of mushroom-onion soup. It has slightly grainy texture. Pair it with garlic bread or simple plain toast and it will be full meal.

Preparation Time :15 minutes 

Cooking Time :15 minutes 

Servings :4 medium size servings 

Nutritional value (approx) soup made from 100 gm Mushrooms and 50 gm onion. 

Energy : 270 cal

Carbs : 30 g

Proteins : 23.5g

Sugars : 33.2g

Cholesterol : 30 mg

Fats : 15.5g

Sodium : 238.9mg

Potassium : 1303.7mg

Dietary Fibers : 2.7 g

The soup is rich in vitamin B12, calcium, Iron and Magnesium. 

Ingredients for making Mushroom-Onion soup :

• Button Mushrooms :100 gm (I use white ones) 
• Onion :50-60 gm. 
• Butter : 10 gm
• Milk : 500 ml. 
• Water : 150 ml. 
• Cream : 2-3 Table spoons (optional) 
• Pepper powder : 1/2 Teaspoon (white /Black any) 
• Salt : 11/2 Teaspoons or to taste. 

Directions for Making Mushroom-Onion Soup :

• Wash mushrooms. Pat dry them with a cloth. Chop them to small pieces. 
• Peel and chop onion to small pieces. 

• In a thick bottom cooking vessel /wok heat  10 gm butter. 

• Add finely chopped onion to the hot butter oil mixture and cook till it starts getting golden brown color. 

• Immediately add Chopped mushrooms pieces and cook on medium heat with constant stirring till Mushroom pieces start changing to brownish color and start shrinking 

• Switch off the heat and take out the cooked onion mushrooms mixture in a grinder jar. 

• Allow it to cool. When the cooked mixture cooks down pulse it to little coarse paste (not too smooth). 

• In a cooking vessel take 

1. Milk 
2. Water 
3. Onion - Mushroom paste 

• Mix nicely 
• Keep the cooking vessel with the mixture on medium heat and cook with constant stirring (to avoid formation of lumps or anything sticking to the bottom. 

• Once the mixture comes to boil reduce the heat to low. Add 

1. Salt 
2. Pepper powder 

• Mix and cook for 2-3 minutes. 

• Switch off the heat. Mushroom - Onion soup is ready. 
• To make the texture Creamy add 2-3 tablespoon cream to soup before switching off the heat and mix. 
• Enjoy Mushroom - Onion soup with bread croutons /toast /garlic bread 

Mushroom - Onion Soup 

Tips:

• Cream can be avoided to bring down the calorific value of soup. 
• Onions should be cooked just to the stage where they start becoming brown over cooking will spoil the taste and look of soup. 
• Take the mushrooms which are fresh, white and firm. Those with black underbelly will change the color and taste of soup. 

Suggested Variations :

• Fresh herbs like Basil,celery, parsley can be added to the soup just before serving. It enhances the looks and flavor of the soup.

Shahi Matar Paneer (शाही मटर पनीर)

Shahi-Matar-Paneer

Shahi-Matar-Paneer 

 Shahi Matar Paneer is the savory (sabzi) of green peas and cottage cheese in gravy of Onion, tomato, cashew nuts, almonds and cream. It's rich creamy texture and taste is amazingly good. On special occasions I pair it with lachcha parantha. 

Preparation Time: 15-20 minutesCooking Time: 30 minutes (approx.) 

Servings: 4 Medium servings

Nutritional value of sabzi :

Energy : 590.0cal.

 Carbs: 40g. 

 Fats: 50.0g.

Proteins: 31g.

Cholesterol : 50.0mg.

 Sugars: 12.0g.

Dietary Fibers : 12.0gm

Sodium: 12.5mg.

Potassium: 422.0mg.

Rich in calcium (paneer itself brings 480.0mg),iron, magnicium, vitaminC, vitamin E and vitaminyB6.  

Ingredients for Shahi-Matar-Paneer:

• Paneer : 100gm 
• Green peas (shelled) : 100g
• Tomato :2medium size / 150 gm. 
• Onion: 1 Medium size / 150 gm
• Garlic : 4-5pods 
• Ginger grated : 1 teaspoon 
• Cashew nuts : 10 -12
• Almonds : 8-10
• Bay leaf :1
• Cinnamon : 2cm piece (approx) 
• Cream : 100 gm
• Kashmiri Red Chili Powder : 1 Teaspoon 
• Red chili powder: 1/2 Teaspoon (optional) 
• Cooking oil - 10 ml
• Bautter: 20 gm
• Water: 250ml. (approx) 

Directions For Making Shahi-Matar-Paneer:

• Soak Almonds and Cashews in water for 30 minutes. 
• Peel and slice onion and keep aside. 

Sliced onion 

• Chop tomatoes and keep aside. 

Chopped tomatoes 

• Peel the soaked almonds throw the water. Grind the soaked cashew and soaked almonds to fine paste. Add water while grinding in little amounts. Almost 10 ml water will be required.

Paste of cashew and almonds 

• Mix:

1. 1/2teaspoon Kashmiri chili powder.
2. 1/4teaspoon salt. 
3. 1/2teaspoon cream. 
4. Cut paneer to 1inch (approx) squares.
5. Apply the above paste on all paneer pieces. Cover and keep aside. 

Marinated Paneer 

• Boil 100 ml water with 1/2 teaspoon sugar and pinch of salt. When water comes to boil add green peas in it and boil for 2-3 minutes. Drain water and keep the boiled peas aside.

Par boiled green peas 

• If you are using preserved peas then skip this step.
• Heat 10 ml cooking oil in a thick bottom cooking pan /wok. 
• Add sliced onions and cook on low heat with occasional stirring for 2minutes. 
• Add 

1. Chopped garlic
2. Grated ginger 
3. Cook for another 3-4 minutes or till mixture starts turning golden. 

Onion garlic ginger cooked 

• Immediately add chopped tomatoes 

Tomatoes added 

and cook till tomatoes become soft and whole mixture turns mushy. 

• Allow the cooked mixture to cool. 
• Grind to fine paste. Add little water if required. 
• Heat 10 ml. Cooking oil and 10 gm butter (I used Amul butter) in a thick bottom cooking pan /wok. 
• Add 

1. Bay leaf 
2. Cinnamon 
3. Pinch of nutmeg powder 

• Cook with constant stirring for 30sec.on low heat. 

• Add cashew almond paste and cook with constant stirring fir 3-4 minutes. The mixture will change color and start leaving the bottom of wok /cooking pan 

Almond cashew nut paste added

Cooked paste of cashew and almond 

• Add the cooked paste of Onion - garlic - ginger - tomato. 

Onion tomato paste added to cooked nuts paste 

• Mix and cook on low flame for 3-3 minutes with constant stirring. Make sure the mixture does not stick to the bottom of cooking vessel. 
• Add 

1. Salt 
2. Kashmiri chili powder 
3. Red chili powder (optional, as per taste)

Spices added 

• Mix and cook on low flame for 2-3 minutes. 

Onion tomato paste cooked with nuts paste 

• Oil will start separation from masala. 
• Add marinated paneer pieces and mix. Cover and cook for a minute or so. 

Paneer cooked with masala 

• Add green peas 

Peas added 

• Mix nicely and cook on low flame for 5minutes stirring two three times in between.,making sure masala does not get stuck to the bottom of cooking vessel. 

Paneer and peas cooked in masala 

• Add 200 ml water and bring the flame to high. When the mixture starts boiling bring the flame to low and cook for 5miuntes with occasional stirring. 

Water added 

Cooked to required consistency 

• Add cream and cook on high flame for 30 seconds

Cream added 

Shahi Matar Paneer is ready 

• Adjust seasoning. Cover and let it cool. 
• Shahi-Matar-Paneer is ready to be served. 

Shahi - Matar - Paneer 

• Take out in serving bowl. Dress it with Chopped coriander leafs. Serve with Roti /parantha /lachcha parantha. 
• For giving it the vibrant red color add 1 teaspoon red kashmiri chili powder (which gives color and flavor to gravy but does not increase the spiciness in gravy. 

Shahi - Matar - Paneer (with extra Red kashmiri chili powder) 

Suggested Variations :

• Water melon seeds and musk melon seeds one tea spoon each can be soaked along with almond and cashew. 
• Two teaspoons of raisins can be soaked and ground almond with nuts to give a fruity sweet touch to gravy. I avoid it due to diabetes. 
• Fresh cream (malai) can be used in place of canned cream. 
• Roasted or fried pieces of almonds and cashew can be used for dressing to give rich and Nutty taste. 

Tips :

• Throw away the water in which nuts (or nuts and seeds) are soaked else the paste will not get nice white color. 
• Make sure at no stage the masala sticks to bottom of cooking vessel else it will get burnt spoiling the color, flavor and taste of gravy.