Month: September 2018

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.

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.

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.

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