Sprouted moong/Green gram is high in B complex and proteins too. It can be used as a salad, in subzi or even in chaats. Here is a healthy salad for all of you dear friends.
100 gms moong
2 green chillies
Juice of half a lemon
Wash and soak the Moong overnight. The next morning drain and tie it in a cloth. Allow it to sprout. It may take a day or two. Sprouting depends on the weather conditions. It takes place quickly during summer. Once the Moong has sprouted, it can be used either with the peel on, or without it. Here I have used the peel to make a chutney. I prefer mine blanched, so just boiled it for a couple of minutes, drained the water and allowed it to cool. Crush the green chillies and salt. Mix the sprouted Moong, pomegranate, seeds, chillies, salt and chopped coriander leaves. Drizzle with lemon juice. Serve as a side dish or as a starter.
Salads are always welcome anytime, as they are not only healthy but also filling and low on calories. Presenting a vegetable and dry fruit salad today.
Equal quantities of the following :
Wash and tip the vegetables in cold water. Allow to stand for about ten minutes. Slice them and arrange them in a bowl. Drop in the walnuts, sprinkle salt, pepper and oregano. Drizzle with olive oil and serve immediately.
Roti and subzi is a comfort meal. Teamed with a kuchumber and followed by a glass of buttermilk, it is a complete meal. The subzi varies depending upon the preference and also the availability of vegetables which may or may not be seasonal. Here, I have teamed the Roti with a Ladies finger subzi. The links to all have been posted below.
Chapati or roti are flattened bread made out of wheat flour. The thickness of the roti and the size depends on individual preference. The aroma of hot rotis drizzled with ghee is divine!!!
300 gms wheat flour
A tsp of salt
3 tsps oil
200 ml hot water
Ghee/ clarified butter
Heat the water enough to handle it. Add the salt, flour and oil and bind a soft dough. Cover it and keep it aside for 15 minutes. The hot water softens the dough. Knead it well. Make 18 balls. Flatten them. Dust them with flour and roll them to six inch diameter discs. Heat a skillet. Place the rolled roti over it and roast it till tiny brown bubbles appear on the surface which is being roasted. Flip. Roast in a similar manner on the other side too. Remove from the skillet and apply a little ghee. Serve hot.
Bhindi ki subzi or Okra stir fry goes well with rotis, phulkas or even with Dal rice. This one is a version which is made in almost every Indian home and with hardly any change in the ingredients.
500 gms bhindi / okra chopped fine
2 tsps chilly powder
2 tbsps coriander powder
1/4 tsp haldi/turmeric
1 heaped tsp mustard
4 tbsps oil
Heat oil in a pan. Add a heaped tsp of mustard. After it crackles add the Bhindi, chilly powder, haldi, coriander powder salt and lemon juice. Toss and transfer into a microwave safe dish. Sprinkle a little water and microwave till done. Garnish with coconut and coriander leaves. Mix well and serve hot. Alternatively you could cook it the traditional way on the stove by tossing the subzi constantly on a slow fire.
A visit to Mangalore is incomplete without tasting Mangalore Bonda or Goli Bazo a delicacy that will keep you asking for more. It isn’t for the health conscious and the diet lovers. Well, I believe in ‘when in Mangalore be a Mangalorean’ (which I am).
250 gms maida/All purpose flour
6 tbsps besan/gram flour
8 green chillies
2 inch piece of ginger
5 tsps sugar
1 heaped tsp jeera
1/4 tsp soda bi carb
200 ml thick curd
Oil to fry the Goli bazo
Take maida, besan and curd in a bowl. Grind the chillies, ginger, sugar and salt to a paste. Add the jeera and grind it just once. Add it to the Besan, maida and curd and mix thoroughly. Drop in the soda bicarb, mix and allow to rest for fifteen minutes. The batter should be thick as of dropping consistency or it will absorb oil. Heat oil and drop in small portions of the batter. Deep fry to a golden brown. Serve with green chutney.
One fistful Daalia/roasted Gram dal
One fistful grated coconut
1/4 tsp tamarind paste
A few mint leaves
A small bunch coriander leaves
Green chillies as per requirement
First powder the Daalia. Then add the remaining ingredients and grind to a make a smooth but thick chutney.
Rava dosa is a crisp, melt in the mouth dosa which is served with chutney or Sambhar. I love mine with homemade butter as this dosa already has spices added to it.
250 gms Rava/semolina
250 gms rice flour
A fistful of maida/all purpose flour
5 sprigs curry leaves
16 green chillies
2 inch piece ginger
1 tbsp jeera
1 tsp hing
Bits of cashew
Coriander leaves finely chopped
Ghee for roasting the dosa
Chop the curry leaves and coriander leaves very fine. Grind the green chillies and ginger coarsely. Make a batter of the rice, rava and maida. The batter should be runny to get a lacy and crisp dosa. Add the whole jeera , salt, bits of cashew, chopped curry and coriander leaves. Mix everything well. Allow the batter to stand for, 15 mnts. Heat the skillet. Hold it at an angle and pour a ladleful of batter so that it runs across the skillet. Drizzle with ghee. Roast. Flip. Roast and serve hot.
Another version of the Rava ladoo but with jaggery and coconut instead of sugar. Jaggery powder is easily available these days and is definitely a healthier option to sugar.
150gms desiccated coconut
100 gms jaggery powder
1/4 glass warm milk
10 cashews halved
1/2 tsp Cardamom powder
2 tbsps ghee/clarified butter
Heat ½ tbsp ghee in a pan and roast the cashews till they turn golden brown. Transfer this to a bowl. Tip in the desiccated coconut into the pan and toss it for 2-3 minutes. Keep it aside. Add remaining ghee and roast the rava till it turns golden and gives out an aroma.
Add powdered jaggery and cardamom to the rava coconut mixture. Add the cashews. Mix well. Add the milk gradually. Do not add all the milk at once. Add half of the milk and try shaping the laddus, if it isnt moist enough add the rest of the milk. Makes 16 ladoos.
This ladoo stays good for 5 days in the refrigerator.
A delicious spicy rice which when accompanied by a Raita is sheer heaven!!!
250 gms Basmathi rice
3 onions sliced
3 tomatoes chopped
2 inch piece of ginger
9 cloves of garlic
3 green chillies
2 tsps chilly powder
A pinch of turmeric
3 potatoes boiled and chopped
2 pieces cinnamon
4 Cardamom pods
4 tbsps oil
4 tbsps ghee/clarified butter
1tsp of jeera/cumin
Cook the rice with a tsp of ghee and salt and allow it to cool thoroughly. Crush the green chillies, ginger and garlic coarsely. Powder the cinnamon, cloves and Cardamom.
Heat 4 tbsps oil and 4 tbsps ghee. Add a tsp of jeera. After it crackles add the onions and green chillies, garlic and ginger paste. Saute till the raw smell flavour goes off. Add the powdered cinnamon, cloves and Cardamom powder. Toss for a couple of minutes. Add the chilly and turmeric powders. Toss and add the tomatoes. Cook till they are mushy and then add the potatoes and salt. Saute for a couple of minutes. Add the cooked rice, mix and heat well. Serve with a raita of your choice.