पिनालू(अरबी) थेचवाणि /अरबी की रसेदार सब्जी /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. 

Bhatt ki cuhdkani (भट्ट की चुड़कानी /Kumaoni savory of Black Turtle Beans)

 चुड़कानी भात चुआ का साग 

Black Turtle Beans are known in India by many names. In Uttarakhand it is called Bhatt. It is very rich source of Vutamins B6, B12, Folates, Omega 3, Omega 6, many minerals and micronutrients. Being rich in Proteins and low on carbs and fats it helps alleviate type 2 diabetes. It is also very good for heart patients and high fiber content helps in digestion. 

Bhatt in Uttarakhand is used to make Bhatt ka Jaulaa, Bhatt ke Dubke, Ras-Gude Chudkani and dry roasted to be eaten as snack. 

Chudkani is a thick dal / soup made by roasting Bhatt and then cooking. 

Recipe follows. 

Nutritional value of Chudkani made from 100 gm black beans  (approx.) 

Energy : 210 calories 

Proteins : 11.74 gm

Carbs : 25.7gm

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

Preparation Time : 5 minutes max 

Cooking Time : 30 to 40 minutes 

Servings : 5 Medium size servings

Ingredients Required For Making Bhatt ka Chudkani (Thick soup of Black Turtle Beans) :

Few ingredients of Chudkani 

• Black Turtle Beans : 100 gm. 
• Rice flour : 4Tespoons 
• Cumin seeds : 1 Teaspoon 
• Dry Red Chilli : 2 
• Asafoetida : 1/4th Teaspoon 
• Turmeric: 1/4th Teaspoon 
• Red Chili Powder : 1/2 Teaspoon (optional) 
• Salt: 2 Teaspoons or to taste 
• Ghee / clarified butter /cooking oil : 1 Teaspoon 
• Wate

Directions For Making Bhatt ka Chudkani:

• Wash Bhatt (black turtle beans) nicely and pat dry them with a kitchen towel /clean cloth. Keep aside. 
• Break red chilies into and remove all seeds. 
• In an iron wok take ghee (clarified butter) and heat on high heat. 
• Once the ghee is hot bring the heat to low and into the hot ghee put washed pat dried Bhatt (black turtle beans). 
• Bring the heat to medium and with constant stirring. After 3-4 minutes the seeds will start sputtering and slowly they will change color and beautiful roasting smell will start coming. 
• It will take max 5 minutes for Bhatt to get roasted. Remove them when they become too dark. Once out of hot wok they will keep cooking due to heat in them. 

Ghee Roasted Bhatt 

• In the hot ghee add cumin seeds, once the seeds splutter add chilli pieces and asafoetida. 
• Cook for 30 sec. The chilli pieces will change color and nice aroma of cumin, chilies, asafoetida will come from wok.

Cumin, red chili hing in hot ghee 

• Add rice flour and cook with continuous stirring till rice flour becomes golden brown. 

Rice flour roasted 

• Add roasted black turtle beans and mix nicely.

Roasted Bhatt added 

• Add

1. Turmeric 
2. Red chili powder 
3. and salt. Give a nice mix. 

Masala added 

• Add 250 ml. water and bring the heat to high. Keep cooking on high heat with constant stirring till water starts boiling. 

Water added and cooking on low flame 

• Bring the heat to low and keep cooking with stirring occasionally. 
• The material in the wok will start thickening. 

• Keep adding 100 ml. water as required (normally every ten minutes). Keep cooking on low heat. 
• Bhatt (black turtle beans) will start swelling in size in the process of cooking and will become tender. 

After 10 minutes 

• It will take atleast 25 to 30 minutes more for the Bhatt to cook nicely. 

Chudkani is ready 

• Add water according the consistency you desire.
• Adjust seasoning. 
• Add one teaspoon of ghee. Give a boil and switch off the heat. Cover the wok. 
• Let ghee flavor seep into Chudkani nicely for 5 minutes. 
• Take out hot Chudkani in serving bowl. Garnish with fresh coriander leaves.

Chudkani and Saag 

• Serve delicious Uttarakhandi Bhatt ka Chudkani with hot steaming rice and any leafy vegetable. I prefer with green Amaranth( चु/चुआ /चवली चे पान) sabzi. 

Chudkani Rice and Chu saag 

• This thick soup of black turtle beans is actually a meal by itself.

Tips: 

• After washing Bhatt they should not be soaked it water. Pat dry them to reduce the surface moisture. Else they will not splutter. 
• While roasting washed Bhatt in ghee make sure they are roasted in medium heat. With continuous stirring to ensure 

1. Even roasting
2. Not burning off Bhatt 

• Once nice nutty roasted aroma starts coming from roasted Bhatt and they start turning brownish remove from heat. Cooking keeps on taking place once away from heat due to jot oil in the. 
• Do not add lots of water at one go, keep adding in small portion. 
• If in hurry once Bhatt chudkani is cooked for 10 minutes transfer it from wok to pressure cooker and cook till it gives one whistle (roughly 10 minutes). 

Suggested Variations:

• In the absence of iron wok, cast iron wok or any other thick bottom container can be used. But best taste comes when cooked in iron / cast iron container. 
• In the absence of rice flour, wheat flour can be used. 
• Though chudkani tastes best when cooked with ghee but mustard oil is second best choice. Rest your choice for oil you take for cooking. 

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.

साबुत उरद दाल की खिचड़ी 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.