South Indian traditional meal consists of plain cooked rice, sambar, rasam with the repertoire of vegetables which includes a mild and spicy combination of vegetables.One of such vegetable is mild flavoured beans thovattal, or stir fry with dal and coconut.
Onion-1 peeled and chopped
Curry leaves-1 twig
Toor dal boiled-1/2 cup
Mustard seeds-1/2 tsp
Urad dal – 1/2 tsp
Red chilli-2 nos
Method to prepare:
Boil Toor dal with little turmeric powder to 3/4 th boiled not fully mashed, it should be in blooming stage.
Wash and remove strings on either side of beans cut into very small pieces.
Peel and chop onion.
Heat pan with oil and temper with the above mentioned “To Temper” ingredients.
Add chopped onion, saute for a while, add chopped beans and saute until it gets cooked partially. sprinkle some water if needs.
Add salt and boiled toor dal stir for a minute or two.
Finally, add grated coconut, mix and serve with plain cooked rice and sambar.
Avarakkai stir fry mild and tasty vegetable, easy to prepare and healthy to feed. Broad beans which contain wonderful and amazing health benefits.It has the nutritional facts present in edible gold flake, my mother used to say “Thanga sathu” present in Avarakkai.
Broad beans are an excellent vegetable source of protein and fiber. This may be a winning combination for weight loss.
Most beans, including broad beans, are good sources of iron.
It’s so essential for the growth and development of new cells that it helps prevent birth defects of the brain and spinal cord when taken before and during early pregnancy.
These beans to a provide a boost of protein, fiber, potassium and energy-providing B vitamins.
Broad beans-200 gms serves 3 people
green chillies-2 nps
Masala powder-1/2 tsp
Coconut-2 tsp grated
Mustard seeds-1 tsp
Urad dal-1 tsp
Wash and cut broad beans to thin pieces, chop Onion and green chilies.
Heat pan with oil and add “To temper” ingredients.
Add chopped onion, green chilies, and curry leaves, saute for 1 minute.
Add cut beans saute till it shrinks slightly, approximately 1 minute.
Sprinkle 1/4 cup of water, add salt and masala powder, close and cook for 5 minutes or until the beans become soft cooked.
Add grated coconut and stir-fry for a minute and serve with cooked rice and sambar.
If you have a drumstick plant on your garden that symbolizes, you have a doctor at home. It is the best medicine for most of the common diseases and it is the most recommended spinach variety for all the age groups.Iron rich drumstick leaves are used in cooking versatile recipes.
From the bottom of the plant to the end of the plant, every part is used for many medicinal purposes. The root, stem, branches, flowers, gum on the surface of the branches, vegetable and leaves are the raw materials for many medicines.
Drumstick leaves-3 cups firmly packed
Shallots-1/2 cup chopped
Toor dal -1/2 cup or Moong dal as you prefer.(partially cooked)
Coconut grated-1/4 cup
Oil- 2 tsp
Mustard seeds-1 tsp
cumin seeds-1/4 tsp
Red chilli-3 nos
Method to follow:
1. Remove leaves from stalk, collect only leaves wash and drain water,Boil dal for 2 whistle (partially cooked).
2. Heat pan temper with above mentioned ingredients.
3. Add chopped shallots saute for a while, add greens to it.
4. Add 1/2 cup of water close and cook till it gets soft.Now add salt and cooked dal stir for 3 minutes in low flame, finally add grated coconut stir well and transfer to serving bowl.
5. Healthy, iron rich drumstick thovattal is ready to serve with rice and sambar.
Carrot Thovattal is a power food which brings you load of power to your health and beauty.Done just in few minutes with less effort and with out any loss of nutritious present in it,grated Coconut added to intensify the taste of Carrot Thovattal.Even half cooked Moong dal can be added in this to give some protein to the health.
Carrot Thovattal is a tasty vegetable combination with Plain cooked Rice and with any Sambar, or make stuff inside Chappathi and roll it,this can be spread on dosa to make it colourful and healthy.
Interesting information about Colourful Carrots:
We know that wonderful food supplement for vitamin A pills is this colourful Carrots,with this orange crunchy vegetable you get vitamin A and a host of other powerful health benefits including beautiful skin.
It Improves vision,Slows down ageing ,Promotes healthier skin,Helps prevent infection,Cleanses the body promotes healthier skin.
Carrots are used as an inexpensive and very convenient facial mask.
Carrots helps in Cancer prevention, and anti-ageing,heart disease,Protects teeth and gums,Prevents even stroke and many more benefits can be acquired from eating Carrots.
Cooking the carrots, or pureeing or juicing them increases the availability of carotenes by 600 percent.Carrots are the second most popular type of vegetable after potatoes.There are over 100 species of carrots.
Carrot-1/4 kg serves-3 person
Curry leaves-2 twigs
Sambar masala powder-1/2 tsp
Green chillies-2 nos
Grated Coconut-1 tbsp
Mustard seeds-1 tsp
Urad dal-1 tsp
Cumin-1/4 tsp optional
Grate Carrots in medium thin scrapper.
Heat pan with oil season it, with the above mentioned Ingredients.
Add Cut Onion,Green chillies and Curry leaves,saute well until onion gets transparent.
Add grated Carrot stir well ,add Salt and Masala powder, cook in low flame, no need to sprinkle water.
Stir well until carrot gets cooked soft,now add grated coconut stir for 1 more minute and switch off the flame.
Serve with rice or stuff inside Chappathi and roll it,this can be spread on dosa to make it colourful and healthy.
Lovely recipes can be made with baby potatoes,easy to prepare more over,whatever you sprinkle and toss with baby potatoes,will result in good taste for your desire.No restrictions and procedure are needed to follow,but in some point we can notice the difference.Freshly crushed pepper and lemon juice or yoghurt added in it,absorbed by potatoes enhances the taste of spicy and sour to feel wow!!!!!!!awesome.
Baby Potato-1/2 kg
Ginger Garlic paste-1 1/2 tsp
Chilli powder-1 tsp or( Chilli paste)
Turmeric Powder-1/4 tsp
Salt 1 tsp
Curd-1 tbsp or lemon juice -1/2 tsp
Garam masala powder-1/4 tsp optional
Curry leaves-1 twig chopped
Oil -1 tbsp
Fennel seeds-1/2 tsp
Boil potatoes peel skin,poke on it with the help of fork, and keep it ready to toss with spices.
Heat pan with one tablespoon of oil season it with fennel seeds and curry leaves.
Keerai with Egg poriyal stir fry:(Mustard greens) according to your preference you can add pane-er or Tofu in the place of Egg.
Eat healthy and stay active,Normally we prepare greens with dal and coconut,here to add more nutritious I have added Egg instead of dal or Grated Coconut.If you do not like to add egg you can add paneer or Tofu.
Greens keep you more younger,Prevents colon cancer.As well as playing a key role in helping blood to clot, vitamin K is critical in preventing certain age-related conditions.So try to have a cup of any greens everyday in your meal.
Researchers in California found inadequate K can lead to cardiovascular disease, bone fragility, and arterial and kidney calcification. A one-cup (250-mL) raw serving of any of the leafy greens here has at least your daily requirement of K, with kale providing more than six times your needs.
Mustard greens and kale help lower cholesterol, cholesterol levels are reduced.The slightly bitter taste of many leafy greens is a good sign: It reflects their high levels of calcium. It’s unlikely you’d be able to eat enough greens in one day to get the 1,000 mg of calcium recommended daily for women ages 31-50.
Greens any which you make stir fry-1 bunch
Onion-1 big chopped ,adding more onion reduces the smell of egg gives you crunchy and sweet taste.
Green chilli-1 slit
Red chill paste or powder-1/4 tsp
Egg -2 nos
Termeric powder-one pinch
Oil -1 tsp
Mustard seeds-1/2 tsp
Urad dal-1/2 tsp
Wash and clean greens(I have used kadugu keerai/mustard greens) cut in to small piecs.
Heat pan with one tsp of oil season with the above ingredients.
Add chopped onion and green chilli,saute well until half cooked.
Add cut Greens saute well till soft,add Salt,Turmeric powder and red chilli paste stir well to get mixed.
Break 2 eggs add to it,stir it once,leave for a while,stir it again to stir fry.
Transfer to bowl and serve with roti or cooked rice and sambar.