Vegetable Suji Idli /सब्जी और सूजी की इडली /Semolina vegetable Idli

Vegetable - Suji Idli with Peanut Chutney 

Idli and dosa are traditionally made of rice and urd daal. Urd daal is called Black Lentil in English. It's botanical name is Vigna Mungo. 

But many variants of idli, dosa are made, like Sabudana dosa, suji dosa, suji idli etc. In this post I am going to explain how suji idli with the goodness of vegetables is made. Suji/Semolina idli is easy to digest. When vegetables are added to batter then these idlies become more tasty and nutritious. Paired with coconut chutney /peanut chutney and Sambhar it becomes healthy, nutritious, tasty full meal. 

Preparation Time : 4hrs. Soaking time included 

Cooking Time: 20 minutes 

Servings : 20 Idlies (approx) depends upon the size of idli slots in idli stand. 

Nutritional Value  of whole idli mix from given ingredients : (approx. Values) 

Calories : 1600

Carbs : 285 gm

Proteins: 65 gm

Sugar : 16 gm 

Iron : 14 mg

Fats : 20 gm

Dietary Fibers : 16. 5 gm

Folates : 612 mcg 

Calcium : 300 mg

Potassium : 2452mg

Sodium : 1gm

Vitamin C : 10mg

Vitamin A:According to Cooks.com,

30941.91 IU 

For nutrional value (approx) of one idli divide the given values with the number of idlies you make from the idli mix. 

Ingredients Required for Suji Idli :

• Suji/Semolina :  200 gm or 2 bowls (measuring 150 ml.) 

Suji/Semolina 

• Carrot grated : 100 gm. Or 1bowl 
• Beans : 3-4 Finely chopped 
• Cauliflower grated : 1/2 bowl 
• Peas : 1/2 bowl 

Grated Carrot and Cauliflower 

• Fresh Coriander leafs finely chopped :  2Tes spoons 
• Curry leafs : 6-8 
• Grated Ginger : 1teaspoon 
• Dhuli moong daal (Yellow moong daal) : 2 teaspoons 

Dhuli Moong Daal 

• Mustard seeds : 1 Tea spoon 
• Cooking oil : 2 Tea spoons 
• Salt : 1 Tea spoon 
• Curd : 250 gm or 2 bowl 
• Eno : 1sachet 

or 1teaspoon baking powder +1/4 tea spoon cooking soda 

• Lemon juice : 1 Tea spoon 
• Oil for lining idli stand 

When measurement is done by bowl or cup then it should be same size bowl or cup for all measurements. 

Directions For Making Suji Idli : 

• Wash moong daal and soak it in water for at least 30 minutes. Once daal is soaked drain and keep soaked daal aside for further use. 
• Dry Roast suji till it gets light golden color. 
• Shred curry leafs. 
• Take a thick bottom cooking pan. Put 2tea spoon oil in it and heat. When the oil is hot add mustard seeds. 

Mustard seeds sputtering in hot oil 

• When mustard seeds start sputtering add shredded curry leafs and grated ginger . Let it cook for 10 sec. max. 

Curry leafs and Ginger added 

• Immediately add:

1. Grated carrots 
2. Finely chopped beans 
3. Grated cauliflower 

Beans, Cauliflower and Carrots added 

• Cook on low flame with continuous stirring till the beans and carrot become tender and change color. It will take 2-3 minutes. 

Vegetables cooked nicely 

• Add roasted suji (Semolina), mix and cook for 1-2 minutes with continues   

Suji/Semolina added to cooked veggies 

• Add : 

1. Salt 
2. Turmeric 
3. Kashmiri mirch

•  Mix nicely and cover. Cook for a minute. 

• Add soaked drained moong daal, mix and cook for a minute. 

Moong daal added 

Mixture with cooked Moong daal 

• Mash green peas and add to the mixture. Cover and cook for 1-2 minutes. 

Mashed Green Peas added 

• Add finely chopped coriander leafs. Mix and switch off the heat. 
• Cover and let it cool. This will infuse the flavor of coriander in suji mixture. 
• Once the mixture is cooled it can be used immediately or stored in fridge for future use. 

Idli mix is ready 

• To the cooled cooked mixture of suji and vegetables add the curd (200 gm) and mix nicely. Keep it aside for at least for 1/2 hr. Or till suji gets soaked and becomes soft. This mixture can be used immediately or can be kept in fridge. for 2-3 days for further use. 

Curd added to idli mixture 

Curd mixed nicely 

Idli mix nicely soaked in curd suji is soft 

• To make idli stir the soaked mixture nicely. It will be thick so add about 50-100 ml water in small batches . Mix nicely. 

Water added to bring it to correct pourable thick batter 

• Coat the idli stand with oil. 
• Fill 500 ml water in idli steamer and keep it on high heat. 
• Add Eno/cooking soda +baking soda and lemon juice. Mix in circular motion but in one direction only. Either clockwise or anticlockwise for 1minute. 

Eno added

Thick pourable Idli batter 

• Immediately pour the prepared idli mixture into idli slots and place the idli stand inside idli steamer. Cover and cook for 20 minutes on medium heat.

Batter in Idli stand 

• Lower the heat. Remove the lid and poke any one idli with clean knife or long needle. If it comes clean then idlies are cooked. If any thing sticks to the knife /needle then cook for another 5minutes. 
• Remove the idli stand from steamer and let it cool slightly. Pry the idlies from edges and take out from idli slots. 
• Serve hot suji-vegetables idli with chutney and Sambhar. 

Vegetable - Suji Idli ready 

Tips : 

• Preferably take suji (Semolina) of bigger grain size.
• Curd and water requirement may vary little depending upon the grain size of suji(Semolina).  I use big grained semolina/Suji 
• If your curd is not thick then lesser amount may be required. 
• Make sure the water inside steamer is near boiling before Eno /baking soda +cooking soda is added to suji mixture
• If using cooking and baking soda make sure it is mixed evenly else brown spots will appear on idli. 
• I prefer Eno. 

Suggested Variations : 

• Green chillies can be chopped and added to idli mix as per taste. 
• Thin curd or butter milk can be added instead of water to soaked idli mix for bringing batter to correct consistency. 
• Break cashews into two halves. Place one half on idli stand then pour the idli batter. Cook. Idli with cashew on it looks beautiful and appealing. 

Enjoy healthy Idli for breakfast /lunch /snacks /dinner. 

Gaderi (Colocacia gaint)/Taro Root /Arbi ki Bhange Wali Sabzi

Gaderi ki Bhangevwali Sabzi 

Gaderi ki Sabzi 

 Gaderi(गडेरी) is a tuber similar to Arbi.  It is known by different names in different part of India. Colocacia gaint is botanical name. In kumaon Gaderi is grown in every kitchen garden. Its leafs, as well as tuber used to make vegetable.  Kumaoni variety is more starchy and has slightly sweeter taste. Tuber vegetable can be made  both without gravy or vegetable with gravy. The best tasting vegetable of Gaderi is with gravy of milk of hemp seeds. In olden days when it was cooked on चूल्हा (earthen fire place) it used to have amazing smoky flavor. The tempering with local herb Jamboo (जम्बू) gives it authentic kumaoni flavor. 

Preparation Time: 20 minutes 

Cooking Time: 20 to 25 minutes

Srevings: 6 Medium helpings

Nutritional Value of Gaderi  Sabzi: (approx  value of Sabzi made with 500 gm gaderi and 100 gm hemp seeds)

Energy: 1120k cal

Fat : 65 gm

Carbohydrates: 210gm

Protien: 90 gm

Cholesterol: 0 

Dietary fibers: 62gm

Vitamins:

VitaminB  Folates,Niacin,Pyridoxin,Riboflavin,Thiamine, Pentothenic acid,

Vitamin A 

Vitamin C

Vitamin E and K

Sodium: 210mg

Potassium: 3000mg

Calcium : 232mg

Copper: 0.900mg

Iron: 280mg

Magnesium: 360mg

Manganese: 200mg

Phosphorus: 495mg

MicronutrientSelenium,Zinc, Carotene,cryptoxanthin. 

Ingredients Required For Making Sabzi:

• Gaderi: 1Medium size (roughky 1/2kg)

• Hemp seeds/Bhanga : 100 gm

• Ghee (clarified butter) : 4 teaspoons 
• Cumin seeds 1 + 1/2 Teaspoons
• Asafetida (हींग ) 1/4 Teaspoon
• Jamboo (जम्बू) : 1/2 Teaspoon
• Turmeric : 1/4 Teaspoon 
• Salt : 1 Teaspoon or to taste
• Dry Red Chili : 2
• Water: 200 ml (approx.)

• Fresh coriander leafs : 2or 3 sprigs for dressing

Directions For Making Gaderi  Sabzi:

• Peel gaderi abd wash it. Pat dry .

• Cut the cleaned Gaderi to pieces measurind 2-3 centimeters. 

• In a Kadai/wok take 2 teaspoons of Ghee and heat it. Break one red chilli. To the hot Ghee add

1. 1Teaspoon Cumin seeds
2. Pieces of one dry red chili
3. 1/2Teaspoon Jambu
4. 1/2Teaspoon Turmeric and cook on low flame for 30 seconds. 

• Put Gaderi  pieces in the tempering and mix well.

• Cover and cook with stirring and mixing every 2/3minutes till gaderi pueces become tender. (Sprinkle 1-2ml. Water in between as and when required)
• The Gaderi pieces will change the color andcwill become soft. Add chili powder as per the taste. 

• Mix well and cover. Let it cool. Before serving heat it with gentle mixing.

Gaderi ki sabzi 

• Grind the hemp seeds in a grinder-mixer . Add 50 ml. of water and Grind. Keep till fine paste is formed. If required add little water in small portions. 

Paste of hemp seeds

• Pour the paste in a sieve layered with muslin cloth. Pick up the cloth with gemp seed paste carefully and squeeze the milk out of the paste. Add water (100ml) in mixer pot to remove the adhering paste. Pour it over the residue in the muslin cloth, squeeze the paste to take out as much milk from hemp seed paste as possible.

Hemp seed(bhanga) milk

• Pour the hemp seeds milk over the cooked vegetable in wok. Cook on high flame for 2-3 minutes with continuous stirring. The gravy will start thickening.  Adjust the seasoning as per taste.

Gaderi in hemp  seed milk gravy 

• Take out the cooked Gaderi ki Bhange wali Sabzi in a serving pot.

Gaderi ki Bhangevwali Sabzi 

• Heat 2 teaspoons of Ghee in a laddle add

1. 1/2 Teaspoo Cumin Seeds
2. 1/2Teaspoon Jamboo
3. 1 Red Chili
4. Pinch of hing and cook for 30 sec. Spices will give out great smell.
5. Pour this tempering on the cooked Gaderi ki Bhangevwali Sabzi and it is ready to eat with hot roti.

• Sprinkle finelly chopped fresh coriander leafs.

Roti abd Gaderi ki Sabzi

Tips: 

• Apply oil on palns before peeling and cutting Gaderi to avoid itching. 
• Do not put the pueces of Gaderi in water.
• Do not let the Ghee become smoking hot,else the burnt Ghee wil spiil the flavor,taste abd color of Sabzi.
• Add water in little proportions while grinding hemp seeds for taking out milk. 
• To avoid curdling of hemp seeds milk cook the vegetable on high flame with constant stirring after adding hemp seeds milk.

Suggested Variations:

• Well whisked thick curd can be used instead of hemp seeds milk. The curd gravy of Gaderi tastes amazingly tasty.
• Fresh chopped fenugreek leafs (1 cup of 200ml ) can be added along with red chili powder and cooked to fenugreek flavored gaderi ki sabzi.

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.