Chow Chow Recipe

Chow Chow is basically a stir fry of mixed vegetables with spices added for flavour. Here I have used French Beans, Carrot and Potato with Single Spoon Spices added to make it more flavourful.

Ingredients :

  • 250 gms French Beans
  • 1 large carrot
  • 2 medium sized potatoes
  • Juice of half a Lime
  • 1 tsp Single Spoon Spice Malvani Masala
  • 1 tsp Chilly powder
  • 1/4 tsp Haldi /Turmeric powder
  • 1 tbsp oil
  • 1 tsp mustard
  • Salt

Method :

String the French Beans. Deskin the Carrot and Potato. Wash all the vegetables thoroughly and chop them into one inch size pieces lengthwise. Heat oil in a pan. Add the mustard. After it splutters add the vegetables, the chilly, turmeric and Malvani Masala powders and salt. Sprinkle a little water, cover and cook on a gentle flame till done. Drizzle with lemon juice, mix and serve hot with Roti or rice.

Copyright © 2018 by Vinaya Prabhu. All rights reserved.

Cluster Beans/Mitke Sang/Gavar Stir Fry Recipe

This is a simple stir fry of Cluster Beans/ Mitke Sang /Gavar which is very popular with the Konkani community. The seasoning changes depending upon individual preference. I like mine with a dash of jaggery to tone down the slight bitterness of the vegetable.

Ingredients :

  • 300 gms Cluster Beans
  • 4 dry red chillies broken into bits
  • 2 tbsps Jaggery syrup
  • 1 tbsp Coconut oil (choice of oil)
  • 1 tsp Mustard
  • Salt
  • 3 tbsps grated Coconut.

Method :

Snip both ends of the Cluster Beans. Wash and chop them fine. Heat oil in a pan. Drop in the mustard and after it splutters add the broken red chilly bits. Toss. Add the chopped cluster Beans, jaggery syrup and salt. Mix well. Pour in a glass of water and cook on a high flame till done. Garnish with coconut. Serve hot.

Copyright © 2018 by Vinaya Prabhu. All rights reserved.

Sprouted Moong/Green Gram Upkari/Stir fry Recipe

Sprouts are rich in Vitamins, protein and minerals. The best way to have them is raw, but some are a little difficult to digest, hence stir frying them is essential to soften them. Posting a sprouted Moong/Green gram Stir fry today.

Ingredients :

  • 100 gms Moong/ Green gram sprouts
  • 1 tbsp Coconut oil (or oil of choice)
  • 1 tsp Mustard
  • 2 green chillies chopped fine
  • 1 sprig Curry leaves
  • Juice of half a Lemon
  • A pinch of Haldi /Turmeric powder
  • 2 tbsps grated coconut
  • 1 tbsp Coriander leaves chopped fine
  • Salt

Method :

Wash and soak the Moong for eight hours. Drain and tie it in a thin cloth. Keep it aside for about a day. The next day you see that it has sprouted. Wash and keep aside. Heat oil in a pan. Add the mustard and after it splutters add the green chillies and curry leaves. Toss. Add the Turmeric powder and immediately add the sprouted Moong and salt. Stir fry on a gentle flame by sprinkling a little water. (If you want it really soft, add about half a glass of water and cook till done.) Drizzle with Lemon juice, garnish with grated coconut and finely chopped coriander leaves.

Copyright © 2018 by Vinaya Prabhu. All rights reserved.

Spring onion Upkari/Stir fry Recipe

This is a traditional preparation of a mix of onion and spring onions served post delivery and to nursing mothers. Greens contain iron and onions are a natural laxative. Excellent for the elderly too. This stir fry is without the addition of any kind of spices other than a couple of broken red chilly bits.

Ingredients :

  • 1 large onion
  • 2 bunches of spring onions
  • 2 dry red chillies broken into bits
  • Salt
  • 1 tbsp Ghee/clarified butter
  • 1 tsp Mustard

Method :

Wash and chop the bunch of spring onions along with the greens and the onion fine. Heat a tbsp of ghee in a pan. Drop in a spoon of mustard and after it splutters add the broken red chilly bits. Toss. Add the chopped onions, the spring onions and the greens. Sprinkle salt as required and toss for a couple of minutes till the onions turn translucent. Sprinkle a little water, cover and cook till done. Serve hot.

Copyright © 2018 by Vinaya Prabhu. All rights reserved.

Breadfruit Stir Fry Recipe

Bread fruit for the Konkani community is a delicacy! A variety of dishes ranging from stir fries, to Pakoras, Gravy based dishes and fritters are made when it is in season. Posting a simple stir fry seasoned with Mustard and dry red chillies today.

Ingredients :

  • One medium sized Bread fruit
  • 5 Dry red chillies broken into bits
  • 2 tbsps Coconut oil (or oil of choice)
  • 1 heaped tsp Mustard
  • 1/2 tsp Hing/asafoetida

Method :

Deskin the Breadfruit. Wash it and cut it lengthwise. Discard the thin hard layer in the centre. Slice the Breadfruit thinly. Heat oil in a pan. Add the mustard. After it splutters add the broken red chilly bits, Hing and toss. Drop in the sliced Bread Fruit, salt and half a glass of water. Cook on a gentle flame till done. Serve it hot.

Note: Most stirfries are prepared on a high flame as the vegetables that are sautéed generally take very little time to cook. Breadfruit Stir Fry tastes best when it is a little soft rather than crunchy.

Copyright © 2018 by Vinaya Prabhu. All rights reserved.

Jeev kadge /Bread Fruit Tallasani Recipe

Bread fruit for the Konkani community is a delicacy! A variety of dishes ranging from stir fries, to Pakoras, Gravy based dishes and fritters are made when it is in season. Posting a simple stir fry seasoned with Garlic and dry red chillies today.

Ingredients :

  • One medium sized Bread fruit
  • 5 Dry red chillies broken into bits
  • 15 cloves of Garlic gently crushed
  • 2 tbsps Coconut oil (or oil of choice)
  • Salt

Method :

Deskin the Breadfruit. Wash it and cut it lengthwise. Discard the thin hard layer in the centre. Slice the Breadfruit thinly. Heat oil in a pan. Add the crushed garlic and roast it to a golden brown. Add the broken red chilly bits and toss. Drop in the sliced Bread Fruit, salt and half a glass of water. Cook on a gentle flame till done. Serve it hot.

Note: Most stirfries are prepared on a high flame as the vegetables that are sautéed generally take very little time to cook. Breadfruit Stir Fry tastes best when it is a little soft rather than crunchy.

Copyright © 2018 by Vinaya Prabhu. All rights reserved.

Cabbage Foogath Recipe

Foogath in Goan is another term for Upkari in Konkani. It is a simple and delicious Stir Fry where minimum of spice and oil is added to the vegetable, thus keeping the flavour of the vegetable intact.

Ingredients :

  • 1 medium sized Cabbage
  • 1onion
  • 3 green chillies chopped fine
  • 1 tbsp Coconut oil
  • 1/2 tsp Jeera/Cumin seeds
  • 1/2 tsp Mustard seeds
  • 3 tbsps grated coconut
  • A pinch of Haldi/Turmeric powder
  • Salt

Method :

Chop the Cabbage and onions fine. Heat oil in a pan. Add the mustard seeds and Jeera. After they splutter add the green chillies and the chopped onions. Roast till translucent. Add Haldi and salt. Toss and add the cabbage. Mix thoroughly. Sprinkle water, cover and cook till done. Garnish with coriander leaves and grated coconut.

Copyright © 2018 by Vinaya Prabhu. All rights reserved.

Snake Gourd Upkari/Stir Fry Recipe

Snake gourd isn’t a vegetable relished by many, but you will love this simple Stir fry. Easy to make and really delicious. I love to eat it as is, rather than as an accompaniment though it goes well with Rice and Roti too.

Ingredients :

  • 250 gms Snake Gourd
  • 2 green chillies
  • 1 tsp Coconut oil (or any oil)
  • 1/2 tsp Mustard seeds
  • 1/2tsp Urad Dal/Black gram Dal
  • 1 tbsp sugar or a piece of jaggery
  • 1/4 tsp Hing/asafoetida
  • 2 tbsps grated coconut
  • Salt

Method :

Peel the Snake Gourd. Wash and slice lengthwise. Chop into half moons. Chop the green chillies fine. Heat oil in a pan. Add mustard and after it splutters add the Urad Dal. After this turns golden yellow add finely chopped green chillies and Hing. Toss till they change colour. Add the chopped snake gourd, sugar and salt. Mix thoroughly. Cover and cook over a very slow flame till done. Garnish with grated coconut and serve immediately.

Copyright © 2018 by Vinaya Prabhu. All rights reserved.

Carrot, Potato and Farmyard Beans Subzi Recipe

This Subzi goes well with almost everything. Mildly flavoured, low on oil and garnished with coriander leaves. I like to eat mine with hot Phulka or Roti.

Ingredients :

  • 100 gms Farmyard Beans
  • 100 gms Carrot (1 large)
  • 100 gms Potato (2 medium)
  • 1 tsp oil
  • A large pinch of Ajwain/Carom seeds
  • 1 tsp Chilly powder
  • 1/3 tsp Haldi /Turmeric
  • 2 tbsps Coriander powder
  • 1 tsp Jeera/Cumin powder
  • Salt
  • Coriander leaves

Method :

String the Farmyard Beans. Deskin the potato and carrot. Wash all the three under running water. Chop the Farmyard Beans into one inch sized bits and the potatoes and carrot lengthwise, the same size as that of the Farmyard Beans. Heat oil in a pan. Add the Ajwain. After it splutters drop in the vegetables, salt, Haldi, Chilly powder, Coriander and Cumin powder and 200 ml water. After one roaring boil lower heat, cover and cook till done. Garnish with coriander leaves. Serve hot.

Copyright © 2018 by Vinaya Prabhu. All rights reserved.

Brinjal/Eggplant, Potato and Onion Stir Fry Recipe

This is a traditional stir fry made by the Konkani community but with a twist. Instead of broken red chilly bits I have used Chilly powder. Loved the taste and the texture!

Ingredients :

  • 250 gms Brinjal
  • 3 large onions
  • 1 large potato
  • 1 heaped tsp Chilly powder
  • 1 tbsp Coconut oil
  • 1 tsp Mustard
  • Salt

Method :

Wash and remove the stalk of the Brinjal. Slice them into strips and place them in a bowl of water to prevent discolouration. Peel the potatoes and slice them into thin strips. Wash them under running water thoroughly. Slice the onions lengthwise. Heat oil in a pan. Add the mustard and after it crackles add the onions, potatoes and salt. Roast till the onions turn translucent. Drop in the chilly powder and toss. Add the sliced Brinjal, sprinkle water and cover and cook till done. Serve hot with Rice or Roti.

Copyright © 2018 by Vinaya Prabhu. All rights reserved.