Pumpkin in Coconut Milk(Olan), Lemon (Brown) Rice & Ginger Rasam(Spiced Soup)

Know what you Eat -A platter consisting of Lemon Brown Rice, Pumpkin in Coconut Milk, Ginger Rasam(Spiced Soup), a cup of yogurt or butter milk(is not included in the click) and some dried fruits & nuts for dessert not only fills you up. It is a deliciious whole some meal with all the essential nutrients from all the food groups. White Pumpkin with a green and white covering can be found in Asian Indian grocery store. The inside of the pumpkin is snow white in color and has a neutral taste unlike the orange pumpkin with a sweet taste. The juice of raw white pumpkin is believed to be very good brain stimulant. Coconut Milk is a good source of  a wide range of vitamins, minerals, potassium, folate and other vital nutrients. The bright orange pumpkin is loaded with an important antioxidant, beta-carotene. Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.
Brown rice contains four times the fiber of white rice and powerful quantities of vitamin E, thiamin, riboflavin, niacin, vitamin B6, folic acid, potassium, magnesium, iron and over dozen other nutrients. A 12-year Harvard Medical School study found 49 percent less weight gain among women who regularly eat brown rice and other whole foods compared with those who eat more processed grains.
Ginger has been found to be helpful in blocking the harmful effects of prostaglandin, a substance that can lead to inflammation of the blood vessels in the brain and even cause migraines. Ginger has been associated with alleviation of the feeling of nausea, even in case of pregnant women. The anti-inflammatory properties of ginger make it effective in alleviation of the pain associated with rheumatoid arthritis. Ginger helps to promote warmth in the upper respiratory tract and thus, is quite effective in treating cold and flu. Those suffering from cramps, caused by stomach gas, have found ginger to be quite effective. Ginger makes the platelets less sticky and is thus, pretty helpful in case of circulatory disorders. The cineole content in ginger has been found to be a mood enhancer and can help in relieving stress. Ginger is a natural and effective mouth freshener and also aids digestion. Ginger reduces inflammation and also helps lower cholesterol. Ginger is good for those suffering from gas and bloating.

This Olan recipe is from my Sister and we all enjoyed this in our household and i am sure you will too. All these dishes are very popular South Indian dish and i substituted white rice with brown rice to make it even more healthier.

Olan(White & Red Pumpkin in Coconut Milk Sauce)

Ingredients
White Pumpkin - 2 cups(Slice into thin squares an inch in dimension)
Orange Pumpkin - 1 1/2 cups
Green Chili Slit into half - 4 or increase it if you want it more spicy
Salt - 1 1/2 tsp or as per taste
Water - 1/4 cup
Coconut Milk - 1 cup
Cooked Black eyed bean - 1/4 cup
Coconut Oil - 2 tsp

Method

1) In a pan add white pumpkin, orange pumpkin, green chili, salt and water.
2) Cover and cook till pumpkin is evenly cooked.
3) Now add the cooked black eyed bean and coconut milk to the cooked pumpkin.
4) Simmer for 5 minutes add 2tsp of coconut oil and switch off.
5) This tastes great with both roti and rice.
6) Note there is no tempering or garnishing in this dish.

Lemon(Brown) Rice

Ingredients

Cooked Brown Rice - 2 Cups
Lemon Juice - (Juice of 1 lemon taste and increase it to two based on the sourness of the lemon and to your taste)
Salt - 1 tsp or to taste

For tempering

Oil - 1 Tbsp (Increase this if you want the rice to be greasy)
Mustard seeds - 1/4 tsp
Channa Dal(Split Black Chick Pea) - 2 tsp
Curry leaves - handful
Green or Dry red Chili  chopped - 2 (or increase it if you want more spicy)
Asafoetida powder - 1/8 tsp
Turmeric powder - 1 tsp
Grated ginger - 1/4 tsp
Roasted Peanuts - 1/4 cup

Method

1) Soak the channa dal in water for half and hour and drain the water completely and set it aside.
2) Soak brown rice in water for a minimum of 30 minutes.
3) Drain the water from the rice and measure 1 3/4th cup of water and add it to the rice and cook in a pressure cooker or in a pan till the rice is completely cooked.
4) Once the rice is cooked set it aside to cool completely.
5) Heat oil add the mustard seeds and once it stops spluttering add the asafoetida powder, channa dal, chilli, curry leaves, grated ginger and turmeric powder and saute for a minute till the chilli, curry leaves etc change the color slightly and switch off the stove.
6) Now add the salt, lemon juice to the tempering and add the cooked and cooled rice and mix till all the lemon juice and salt is evenly mixed.
7) Add the roasted peanuts to the rice and serve.

Ginger Rasam(Spiced Soup)

Ingredients

Ginger - 2 inch piece
Ripe Tomato - 1 small one
Green Chili - 1 or to taste
Grated Coconut - 1 tbsp
Salt - 1 tsp or to taste
Tamarind Paste - 1 tsp or if using raw tamarind soak gooseberry sized ball
Water - 3 cups
Cooked Thoor Dal - 1/4 cup(optional)
Asafoetida - very small piece or 1/4 tsp powder

Rasam powder - 1 tsp

Tempering

Oil or Ghee - 1 tsp
Mustard Seeds - 1/4 tsp
Curry leaves - 5 to 6 chopped

Method

1)  Extract the tamarind pulp and add 1 1/2 cups of water to it.
2) Add salt, asafoetida and rasam powder to the tamarind water and let this simmer.
3) Grind the tomato, green chili, ginger and coconut to a coarse paste and add this paste along with the rest of the water to the tamarind water and spices. Let this boil till the raw smell is gone.
4) Now add the cooked dal(this is optional) and simmer for 5 minutes and switch off.
5) Heat oil add mustard seeds, once they stop spluttering add the curry leaves and switch off the stove.
6) Add this to the rasam and serve it hot.


Event Participation

1) The Olan goes to WYF - Speciality Food hosted by EC.

2) The Lemon Rice goes to Think Spice-Turmeric hosted by Sudeshna an event started by Sunita.

3) This goes to Healing Foods-Health Nut Challenge 3 hosted by Yasmeen.

4) This goes to EFM-Variety Rice event hosted by Srilekha.

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Healthy & Super Easy Tri-color Uthappam

We all love south-Indian food in our home, specially my kids, be it a dosa, idli,uthappam, special variety rice..etc. To make this batter ready, used to take lot of time for grinding as I do not have the special stone-grinder which most of you might have it, and it too happened one day because of lack of time, I over loaded my grinder, which resulted in buying one new machine altogether..As then I discovered this recipe, about mixing rice flour instead of rice, and eliminated my time grinding process. Just ferment it overnight which we would have usually done, and it SUPER SOFT IDLI, CRISPY DOSA & YUMMY UTHAPPAM.. Here is the recipe. You can use this batter for both idli & dosas.

Know what you eat: The lentil (Urad Dal) is a bean grown in Southen Asia and is black in color. This lentil is a very good source of cholesterol-lowering fiber and are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. This lentils are also a good source of two B-vitamins, protein and iron with with virtually no fat. The dehusked lentil is used in this dish and will be available in any Asian Indian store. Brightly colored vegetables are rich sources of some of the best nutrients available. Vegetables are a powerful source of antioxidants. These antioxidants work together to effectively neutralize free radicals, which can travel through the body causing huge amounts of damage to cells. Free radicals are major players in the build up of cholesterol in the arteries that leads to atherosclerosis and heart disease, the nerve and blood vessel damage seen in diabetes. Uthappam is an savoury pancake with vegetables made from Rice & Lentil and is an South Indian dish.

Cooking Time - 20 mins

Preparation Time - 10 mins(Excluding the batter)

Ingredients for batter:

1 C Split White Urad Dal(White Lentil) Soak the dal for atleast 3-4 hours

2-3/4 C Rice Flour

Method of making this batter:

Soak white urad dal for 3-4 hours and grind it in regular grinder using liberal water. In a huge pot where the batter will be kept for fermentation, add rice flour and warm water till you get a dosa batter like consistency...mix thouroughly, now add the grinded dal, and once again mix the entire batter nicely..without forming any lumps..Keep it for fermentation for atleast 8 hours. I usually keep in my oven with the light on, if the weather is cold.The heat from the light will make the batter to ferment. This batter is good for 3- 4 days in fridge.

Ingredients for tri-color uthappam:

2 C Batter

1 C Finely Chopped vegetables ( Carrot, Cabbage & Brocolli)

1 Tbsp Chopped, Cilantro

1 tsp Grated Ginger

2 tsp Finely Chopped Green Chilli

Salt to taste

6-8 tsp Oil

For tempering:

2 tsp Oil

1/4 tsp Mustard Seeds

1/4 tsp Cumin Seeds

3 pinches of Asafoetida

Method:

1) Combine the chopped vegetables, to batter with salt, & give a tadka using all the ingredients from "tempering" . Mix it well.

2) For making Uthappam, heat a iron / nonstick griddle, once warm enough take a ladle of batter and pour this batter to make a nice round shape of uthappams, just like pan cakes, now add a tsp of oil around the batter.

3) Cover it and cook for 2-3 mins in medium heat and once one side is well cooked and the batter on the top has changed color flip and now cook the other side without covering for a minute.

11) Once well cooked remove and serve with ketchup / chutney or Sambar of your choice.

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Uppu Seedai(Fried Crispy Rice Balls)

Know what you Eat - This is a traditional South Indian fried Savoury and prepared with Rice flour and little bit of Urad (White lentil flour). Not to boast much on nutritional benefits they are very crispy and you can't stop eating once you start. So try to practice portion control on these balls.


Ingredients

Rice Flour - 1 Cup
White broken Urad Gram - 1 1/2 Tbsp
Butter - 2 Tbsp( Instead of butter, heat 2 tbsp of oil and replace it for a vegan version)
Salt - 1 tsp or to taste
Asafoetida powder - pinch
Oil for frying
Water

Method

1) Dry roast the white broken urad gram till you get a nice aroma they are slightly brown in color.
2) Now transfer these into a small blender and powder into a fine powder and pass it through a sieve to filter any big particles.
3) Mix the urad powder with rice flour, add salt, butter at room temperature and asafoetida and little bit of water and make a stiff dough.
4) Heat oil in a pan.
5) Take small amounts of this dough in your hand and roll them into tiny balls the size in the photo and fry them in oil till they are golden and crisp.
6) After rolling these balls, keep them covered so they don't dry up and crack before frying.

Event Participation
1) This dish goes to the Janmashtami & Ganesh Chaturthi event hosted by Purva.
2) This dish goes to Sweet & Savouries Event hosted by Sara's Corner.

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Ulundu Vadai(Urad Gram/White lentil Fried Dumplings)

Know what you Eat - Lentils Give You Energy to Burn While Stabilizing Blood Sugar & Iron for EnergyIn addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with lentils is a good idea--especially because, unlike red meat, another source of iron, lentils are not rich in fat and calories.

This is an authentic South Indian savoury donut like made with protein rich Urad Gram and deep fried with the addition of spices and veggies of choice.

Cooking Time - 20 to 30 mins
Preparation Time - 10 mins
Serves - Makes around 10 to 12 dumplings

Ingredients:

Urad Daal (Whole White lentil without skin) - 1 cup
Ginger - 1 inch piece
Red chilli - 2 or to taste
Black pepper - 1/2 tsp or to taste
Pinch of Hing (Asafoetida)
Salt - 1 tsp or to taste
Curry leaves - handful
Oil for frying

Method

1)Soak the urad dal in a bowl of water for 30 mins.
2) Grind this into batter adding little bit of water as required into a fluffy thick batter adding red chilli, ginger, curry leaves, salt, blackpepper and asafoetida.
3) Heat oil in a pan to make dumplings out of the grind batter
4) Smear your hands with oil and take a tablespoon of batter and put in the center of your one palm and flatten it and make a small hole in the center. (Doughnut shape)
5) Drop the vadas slowly into hot oil and deep fry them in medium heat and then high flame until it becomes golden yellow.
6) Cook, fry the vadas both the side and then serve it with chutney of your choice.

Event Participation
1) This dish goes to the Janmashtami & Ganesh Chaturthi event hosted by Purva.

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Mixed Vegetable Uthappam(Savoury Lentil & Rice Pancake stuffed with Vegetables) & Cilantro(Kothamalli) Chutney

Know what you Eat - Uthappam is Savoury pancake like dish made out of rice and lentil batter stuffed with vegetables. It is a one pot meal with carb, protein and the goodness of vegetables and coconut. The lentil (Urad Dal) is a bean grown in Souther Asia and is black in color. This lentil is a very good source of cholesterol-lowering fiber and are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. This lentisl are also a good source of two B-vitamins, protein and iron with with virtually no fat. The dehusked lentil is used in this dish and will be available in any Asian Indian store. Brightly colored vegetables are rich sources of some of the best nutrients available. Vegetables are a powerful source of antioxidants. These antioxidants work together to effectively neutralize free radicals, which can travel through the body causing huge amounts of damage to cells. Free radicals are major players in the build up of cholesterol in the arteries that leads to atherosclerosis and heart disease, the nerve and blood vessel damage seen in diabetes.

Cilantro is a good source of Iron and magnesium and is rich in phytonutrients, flavonoids and active phenolic acid compounds, all of which are good for you. They also contain contain an antibacterial compound that may prove to be a safe, natural means of fighting Salmonella, a frequent and sometimes deadly cause of foodborne illness.

Uthappam is savoury lentil & rice South Indian pancake stuffed with vegetables.

Cooking Time - 20 mins
Preparation Time - 10 mins(Excluding the batter)

Ingredients for Uthappam

White Urad Dal(White Lentil) - 1 cup
Boiled Rice(Idli rice - This is not polished white rice and will be slightly brown in color) - 2 1/2 cups
Salt to taste

Batter - 1 1/2 cups
Finely Chopped vegetables packed - 1 cup(Onion, Red & Green Bell Pepper, Grated Carrot)
Chopped Cilantro - 2 tbsp
Chopped Coconut pieces - 2 tbsp(not grated coconut)
Grated Ginger - 2 tsp
Finely Chopped Green Chilli - 1 tsp(optional)
Oil - 6 tsp

Method

1) Rinse and drain Urad dal till you get a clear water. Now soak in enough water for 2-3 hours.
2) Rinse and drain Idli rice and soak in enough water for 6 hours.
3) Using a stone grinder/blender grind the urad dal adding the soaked water little by little till you get a smooth fluffy batter.
4) Now grind the rice into a fine paste adding water little by little.
5) Mix the Urad dal batter, Rice batter and Salt and mix them thoroughly.
6) Leave it over night for the batter to ferment nicely, on cold winter days switch on the oven light and leave the batter inside the oven overnight. The heat from the light will make the batter to ferment.
7) I use this batter for making Idli as well as Uthappam and this batter can be served for 3-4 people for 3-4 days.
8) Combine the chopped vegetables, cilantro, ginger, coconut and little bit of salt
9) For making Uthappam, heat a iron griddle once hot take a ladle of batter and on the top spread a handful of chopped mixed vegetables and pour a tsp of oil around the batter.
10) Cover it and cook for 2-3 mins in medium heat and once once side is well cooked and the batter on the top has changed color flip and now cook the other side without covering for a minute.
11) Once well cooked remove and serve with chutney of your choice.
12) I make different chutneys and the one in the photo is cilantro chutney and the recipe is as follows.

Cilantro (Kothamalli) Chutney

Ingredients

Cilantro - 1 bunch
Red chilli - 4 to 6 or to taste
Split Urad Dal - 2 tbsp
Asafoetida piece - small one(don't add lot of it, the food will be flavorful but will give a bitter taste)
Tamarind - Gooseberry sized ball
Mustard Seeds - 1/2 tsp
Oil - 1 tsp
Sal to taste

Method

1) Chop the roots of the cilantro, wash, rinse and remove the thick stalks.
2) Now chop the cilantro leaves and thin stalks and keep it aside.
3) Soak the tamarind in little bit of hot water (1 tbsp) and set it aside.
4) Heat oil add mustard seeds, once they stop spluttering add asafoetida piece, red chilli and urad dal and saute till the dal slightly browns.
5) Now in a blender grind the red chilli, asafoetida and tamarind.
6) Now add the chopped cilantro and grind for few minutes(may be around 2 mins).
7) Add the roasted mustard seeds and urad dal to the cilantro and quickly grind once again for few seconds.
8) Serve it with Uthappam and enjoy

Event Participation

1) This goes to Dosa Corner event hosted by Padma.

2) This dish goes to MLLA-13th helping guest hosted by Sunshinemom, event started by Susan.

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Brown Rice Sambar Sadam(Brown Rice, Pegion Pea in Vegetable Stew)

Know what you Eat - Brown rice is good source of complex carbohydrate. It provides 15 essential nutrients, including B-vitamins, niacin and potassium. Brown rice is a very good source of selenium, which is essential for thyroid hormone metabolism and immune function. Pigeon peas are nutritionally important, as they contain high levels of protein and three important amino acids.

This is a one pot of South Indian dish prepared with rice & lentil. But i replaced the white rice with brown rice. This dish is a well balanced dish with complex carbohydrates, protein and the goodness of all the vegetables. Even though it has so many ingredients, when planned right it is the simplest dish with all the nutrition I normally soak brown rice and tamarind overnight, while the brown rice and dal gets coooked, i make the tempering, sambar powder, garnishing and boil the vegetables and keep it ready. Once the cooker is open, then combine all the ingredients and leave it in the stove top and the dish is ready.

Preparation Time - 10 mins
Cooking Time - 30 mins
Serves - 6

Ingredients

Brown Basmati Rice - 1 Cup
Toor Dal - 1 Cup
Water -5 cups
Turmeric powder - 1 tsp


For the sambar

Tamarind - Gooseberry size ball
Pearl Onions - Around 10
Bell pepper Green, Red - 1/2 each
Carrot - 1
Peas - 1/4 Cup
Pumpkin Chopped - 6 (each 1 inch piece)
Green Beans chopped - 1/2 cup
Water for sambar
Salt to taste
Turmeric powder - 1/2 tsp
Oil - 1 tsp


Sambar Powder

Channa Dal(Bengal Gram) - 2 Table spoons
Coriander Seeds - 1 Table spoon
Red chilli - 4 or to taste
Cinnamon Stick - 2(each 1 inch piece)
Fennel Seeds - 1 tsp
Grated Coconut - 2 table spoons
Oil - 1/2 tsp

Tempering

Oil - 2 tsp
Mustard Seeds - 1 tsp
Fenugreek seeds - 1/2 tsp
Asaofoetida powder - pinch
Green chilli - 1
Curry leaves - 2 tbsp

Garnishing

Ghee(Clarified Butter) - 2 tsp
Cashew - 2 tsp
Roasted Peanuts - handful
Cilantro - handful

Method

1) Soak Brown Basmati Rice atleast for an hour in warm water or you can soak it overnight too, soaking improves digestion and includes one more amino acid profile to the nutrition contents.
2) Soak Tamarind ball in little bit of water and keep it aside.
3) Add Toor dal, turmeric powder and water put in pressure cooker and leave it for 4 whistles and simmer it for 5 minutes and switch off.
4) While the brown rice is getting cooked, add 1 tsp of oil in a pan and heat it.
5) Once the oil is hot add the pearl onions and saute for 5 minutes, then add all the vegetables, salt, turmeric powder and just enough water to cook it.
6) Once vegetables are 3/4 cooked add the tamarind pulp and let it boil for 5 more minutes then switch off.
7) Heat a pan, add 1/2 tsp oil then roast all the ingredients for the sambar powder except the coconut. Once all the ingredients are slightly browned then add the grated coconut, saute for 2 minutes and then switch off. Let this cool for a while and grind it into a fine powder and then add it to the boiled vegetable mixture.
8) Now let us finish of the tempering, heat 2 tsp of oil, add mustard seeds, once they stop spluttering add asafoetida, green chilli, fenugreek and curry leaves and then add it to the vegetable mixture. (Adding green chilli to tempering enhances the flavor)
9) Once the brown rice and dal is cooked, remove it and mash it with a masher and then add the vegetable mixture which has the sambar powder and tempering and leave it in the stove top for 5 minutes till all the spices are well mixed and switch off.
10) Garnish with ghee roasted cashews, roasted peanuts and cilantro and serve with Raita of your choice.

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Masal Vadai/Vada (Bengal Gram Fritter)

Know what you Eat: Channa Dal(Bengal gram) is very high in protein and very low in glycemic index. This bean looks just like yellow split peas, but is quite different because it doesn't readily boil down to mush. It's more closely related to garbanzo beans, or chickpeas. The differences are that chana dal is younger, smaller, split, sweeter, and has a much lower glycemic index. You can substitute chana dal for garbanzo beans in just about any recipe.

Normally all of us look for foods low in fat level, our family doctor comes from the school of thought that sugar and high carbohyhydrate foods are the culprit for lot of problems and not fat. We were little surprised when he told us the first time(Of course it depends on your blood work too) that when the cholestrol level becomes too low it can lead to different problems like depression, and found an interesting article supporting his idea in mercola.com a very useful web site on health related issues. But that doesn't mean we eat fried food everyday, ocassionally yes and now guilt free. Now let us get on to recipe.

This is a very popular South Indian deep fried snack made with Split Chick Peas with addition of spices and vegetables.

Cooking Time - 15 - 20 mins
Preparation Time - 15 mins
Serves - Makes around 10-12 vadas

Ingredients

Channa dal(Bengal gram) - 6 oz
Chopped onion - 1/2 cup
Chopped cilantro - 2 tbsp
Chopped Mint - 1 tbsp
Green Chilli - 1 or to taste
Cinnamon stick - 1
Fennel seeds - 1/2 tsp
Ginger garlic paste - 1/2 tsp
Turmeric powder - 1/2 tsp
Salt - 3/4 tsp or to taste
Oil to deep fry

Method

1) Soak Dal in warm water for 3-4 hours till it becomes little soft.
2) Drain the water and set aside a handful of soaked dal and grind the rest of it with green chilli,cinnamon stick,fennel seeds, turmeric powder and salt with very little water into a coarse paste.
3) Now add the set aside dal, ginger garlic paste, cilantro, onion and mint pieces and mix thoroughly.
4) Heat oil and take a small ball of the vada batter and flatten it in your palm and fry till golden on one side. Depending on the oil you have taken you can fry more than 1 vada at the same time. I don't take lot of oil and take as much oil needed for frying around 3 vadas as i don't reuse this oil(Yes because of high level of free radicals in them when reheating).
5) Now flip the other side and fry till golden on the other side and remove the vada and keep it in a paper towel to drain the excess oil.
6) Serve it with side dish of your choice like tomato ketchup or chutney.

l This is our entry to:Sunday Snacks - Chaats/Indian Street Foods hosted by Pallavi.

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Mixed Vegetable Appam

Know what you Eat : Choosing dark green vegetable ensures calcium and other nutrients, while red and orange veggies give us beta carotene, lycopene and other antioxidants. Now we know the importance of colorful vegetables; it turns out there are thousands of phytochemicals that pour the benefits into our food. Don't forget the onions, the allium family of vegetable is instrumental in addressing elevated blood pressure and high cholesterol, as well as bacteria and yeast infections.

Preparation Time : 10 mins

Cooking Time : 15 mins

Serves : Makes around 10 appams.

Ingredients

Idli Batter - 1 Cup

Chopped vegetables - 1 1/2 cups (Onion, bell pepper(green,red,orange,yellow), carrot, beans

Chopped coconut - 1 tbsp (chop coconut into small pieces(don't grate) will give a crunchy taste)

Grated ginger - 1/2 tsp

Chopped curry leaves - 1 tsp

Chopped Cilantro leaves - 1 tsp

salt to taste

Oil - 2 tsp

Method

1)Heat 1 tsp of oil and add curry leaves, ginger, onion, beans, carrot, bell pepper, salt and saute till they are half cooked.

2) Now add the half cooked vegetables to the idli batter, cilantro leaves and chopped coconut pieces and mix thoroughly.

3) Heat the appam pan and put a drop of oil in each of the groove and pour the batter evenly in all of them.

4) Cover and cook till one side turns golden in color (covering will make the appams to cook quickly).

5) Flip over and leave till the other side is well cooked, remove from appam pan.

6) Serve with chutney, sambar or ketchup of your choice as a quick guilt free snack.

This South Indian snack  is our entry to WYF Quick Meals event hosted by EC.

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Low fat Channa dal(Bengal Gram) Fritters

Know what you Eat : Channa Dal(Bengal gram) is very high in protein and very low in glycemic index. This bean looks just like yellow split peas, but is quite different because it doesn't readily boil down to mush. It's more closely related to garbanzo beans, or chickpeas. The differences are that chana dal is younger, smaller, split, sweeter, and has a much lower glycemic index. You can substitute chana dal for garbanzo beans in just about any recipe.

Preparation Time : 5 mins

Cooking Time : 10 mins

Serves : Around 15 fritters

Ingredients

Channa dal - 1 cup

Chopped cabbage - 1/2 cup

Chopped mint leaves - 1/4 cup

Chopped onion - 1/4 cup

Green chilli - 1 or to taste

Oil - 2 tsp

Salt to taste

I am using the appam pan for years. I use different batters to make sweet and veggie appams. But have never tried out with vada batter. I found this interesting recipe in Uma's blog and tried it out immediately.

Method

1) Soak channa dal in warm water for four hours.

2) Add green chilli,salt, little bit of water and grind to get a thick batter.

3) Add the chopped cabbage, onion and mint leaves to the batter.

4) Heat the appam pan and put a drop of oil in each of groove and pour the batter.

5) Cover the appam pan for few minutes and once one side is cooked and golden in color flip over.

6) Once the other side is cooked, remove and serve it with ketchup, chutney or sambar of your choice.

Vadai is a South Indian deep fried snack and instead of deep frying i made it in appam pan to get a low fat version.

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Mixed Vegetable with Mung Beans & Spices (Gothsu)

Know what you Eat : Want to color your life healthy? Brightly colored vegetables, whether green, red, orange or yellow, are rich sources of some of the best nutrients available. These antioxidants work together to effectively neutralize free radicals, which can travel through the body causing huge amounts of damage to cells. Free radicals are major players in the build up of cholesterol in the arteries.

Gothsu is an authentic side South Indian dish prepared with vegetables, cooked lentils and spice.

Preparation Time : 15 mins
Cooking Time : 20 mins
Serves : 4
 Ingredients

Carrot - 1
Onion (medium) - 1
Potato (small) - 1
Beans - handful
Bell Pepper(Red,Green, Yellow) - 1
Ginger - 1 inch piece
Curry leaves - few
Green Chilly - 2 or to taste
Oil - 1 tsp
Mustard Seeds - 1/2 tsp
Channa Dal - 1/2 tsp
Asafoetida - small piece
Tamarind - goose berry size ball
Turmeric powder - 1 tsp
Moong Dal - 1/2 cup
Salt to taste.

Garnishing

Chopped cilantro - 2 tbsp

Method

1) Soak tamarind in water.
2) Cook the moong dal and keep it ready.
3) Heat the oil add mustard seeds.
4) After they splutter completely add asafoetida, channa dal, after the dal browns add curry leaves, ginger pieces, green chilli and onion.
5) Once the onion changes color add the chopped carrot, egg plant, beans, bell pepper and potato pieces.
6) Add turmeric powder, salt and sauté till the vegetables are well cooked.
7) Once the vegetables are cooked squeeze out the tamarind pulp and add it along with enough water to the vegetables.
8) Boil it for 5 minutes and add the mashed mooing dal and simmer it for a minute or two and switch off.
9) Garnish with chopped cilantro.
10) This can be served with Idly, Pongal or Dosa.


This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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Quick Sambar (Stew)

Sambar is a vegetable stew based on a broth made with tamarind and yellow lentils and a very popular South Indian dish.

Know what you Eat: Lentils are one of the best vegetable sources of iron. This makes them an important part of a vegetarian diet, and useful for preventing iron deficiency. Iron is particularly important for adolescents and pregnant women, whose requirements for it are increased.
 Cooking Time: 15 min
Preparation Time: 15 min
Serves: 4

Ingredients

Tamarind – Goose berry size ball
Green chilly – 2 or to taste
Onion – 1 medium sized chopped lengthwise
Tomato – 1 medium sized finely chopped
Garlic (optional) – 2 peeled and crushed cloves
Turmeric powder – ½ tsp
Cooked Toor Dhal – 1 cup
Asafoetida – 1 small piece
Curry leaves – few
Mustard seeds – ½ tsp
Quick Sambhar powder – 2 tsp
Salt to taste
Oil – 1 tsp
Water


For Quick Sambar powder

Cumin seeds – 4 tsp
Coriander seeds – 4 tsp

I got this recipe from one of my friend long time back. This is very easy to make and very delicious and goes very well with Idli, Dosa and Vada. The consistency should be slightly watery than the regular sambar.

1) Dry roast cumin seeds and coriander seeds till they are nicely toasted, make sure they don’t become black and let it cool and powder it and keep it aside. You can take just 1 tsp each of cumin and coriander and dry roast, but in lot of blenders you can’t make a fine powder if the contents fall below the blade level and can only get a coarse powder. You can make this powder and use two tsp for now and store the rest for later use.
2) Soak tamarind in some water.
3) Heat a pan add oil, once the oil becomes hot add the mustard seeds and the asafoetida piece.
4) After the mustard seeds splutter well add the chilly, garlic and sauté for 2 minutes. Then add the sliced onion and curry leaves.
5) Once the onions turn translucent add the tomato pieces, turmeric powder and salt, sauté till the tomato pieces are half cooked.
6) Now squeeze out the tamarind pulp from the soaked tamarind with just enough water and add it to the above, let this boil for 5 minutes.
7) Combine the quick sambar powder to the cooked dhal and mix it thoroughly without any lumps and add it to the above. Add water if required, the consistency of this sambar should be slightly thin then the regular sambar. Stir and cook for 5 more minutes.
8) Switch off and garnish with chopped cilantro and the sambar is ready to serve.

This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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Lemon Rasam(Soup)

Rasam is a spicy, tangy South Indian soup prepared with tamarind juice or lemon along with pepper and other spices.

Know what you Eat - A half-cup of juice meets 100% of the RDA for vitamin C.

Cooking Time: 10 to 15 mins

Preparation Time: 5 mins

Serves : 2 to 3

Ingredients

1 Small sized tomato chopped into pieces

Green chilly - 1 (if you want really spicy increase it)

Chopped Ginger - 1 tsp

Chopped Cilantro - 2 table spoons

Asafoetida - 1 small piece or 1/2 tsp

Water - 3 cups

Cooked thoor dhal along with turmeric powder - 1/2 cup

Rasam powder - 1 tsp

Lemon - Juice of half lemon (Increase this if you want to taste it more tangy)

Tempering

Oil - 1/2 tsp

Mustard Seeds - 1/2 tsp

Garnishing

Chopped Cilantro - 1 tsp

1) In a pan combine water, tomato pieces, green chilli, asafoetida, rasam powder, cilantro, ginger,salt and boil for about 10 minutes.

2) Once the tomato pieces are well cooked, add the cooked toor dhal and let this boil for 2 minutes till the dhal is well combined. Switch off.

3) Heat the oil and add the mustard seeds, once they stop spluttering transfer it to the cooked tomato dhal mixture.

4) Let this cool for few minutes then add the lemon juice and garnish with cilantro.

5) When the rasam is boiling hot, do not add the lemon juice as it will become bittter.

6) Cilantro is normally used only for garnishing at the end, but when boiled along with all the spices the aroma will be awesome.

This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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Garlic Rasam

Good to Know - Garlic is thought to play a role in providing natural protection against some forms of cancer, and the compounds in this herb continue to be studied as possible cancer treatments. It is thought that many of the compounds found in garlic have the ability to neutralize many cancer causing compounds, and that the compounds found in garlic may even be able to slow the growth of tumors.

Rasam is a South Indian soup cooked with spices, lentil and tamarind or lemon juice.
Cooking Time: 10 min

Preparation Time: 5 min

Serves: 3

Ingredients

Tamarind - 1 small lemon size ball.
Salt - 1 1/2 tsp or to taste
Garlic - 8 cloves
Curry leaves

Oil/ Ghee - 1/2 tsp


To Grid (Rasam Masala)

Red Chilli – 1 (or to taste)
Black pepper - 1tsp
Cumin seeds - 1 tsp
Curry leaves - 3/4 stalks
Ginger – 1 inch piece
Ghee – ½ tsp

Tempering

Ghee – ½ tsp
Cumin Seeds - 1 tsp

Method

1) Soak tamarind in warm water for a while and once soaked squeeze the juice thoroughly and filter and keep it.
2) Heat the ghee and roast Black Pepper, Jeera, Red Chilly and curry leaves and set them aside.
5) Chop the tomato and keep it aside, crush the garlic slightly without making them to pieces.
6) Now heat 1/2 tsp oil and add the crushed garlic and saute till they turn golden.
7) Add the tamarind juice, salt, asafoetida and tomato pieces and boil for till the tomato and garlic is cooked.
8) Mix the cooked horse gram and the roasted pepper, jeera, red chilly and curry leaves into a fine paste and add it to boiling mixture.
9) If the mixture is thick add little more water and boil it for another 5 minutes till all the spices are well mixed.
10) Heat the 1/2 tsp ghee and add cumin seeds and once they splutter turn golden add it to rasam.

This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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Kollu Rasam

Good to Know - Horse gram is a very healthy legume and is one of the home remedies for cold and body aches.

Rasam is a South Indian soup cooked with spices, lentil and tamarind or lemon juice.


Cooking Time : 15 min
Preparation Time : 10 min
Serves : 4

Ingredients

Kollu (Horse Gram) - 4 tbsp
Tamarind - 1 small lemon size ball.
Salt - 1 1/2 tsp or to taste
Garlic - 5/6 cloves (optional)
Tomato - 1/2
Curry leaves
Asafoetida - 1 small piece or if using powder 1/2 tsp


To Grid (Rasam Masala)

Red Chilli – 2 (or to taste)
Black pepper - 1tsp
Cumin seeds - 1 tsp
Curry leaves - 3/4 stalks

Tempering

Oil - 1 1/2 tsp
Mustard seeds - 1 tsp

Garnishing

Chopped cilantro – 2 table spoons

Method

1) Soak tamarind in warm water for a while and once soaked squeeze the juice thoroughly and filter and keep it.
2) Dry roast the horse gram till it is well roasted, watch carefully as it will burn out very quickly.
3) Remove the horse gram and pour enough water to immerse it and pressure cook it along with rice or whatever you cook. Once cooked filter any excess water
and keep this aside
4) Dry roast Black Pepper, Jeera, Red Chilly and curry leaves and set them aside.
5) Chop the tomato and keep it aside, crush the garlic slightly without making them to pieces.
6) Now heat 1/2 tsp oil and add the crushed garlic and saute till they turn golden.
7) Add the tamarind juice, salt, asafoetida and tomato pieces and boil for till the tomato and garlic is cooked.
8) Mix the cooked horse gram and the roasted pepper, jeera, red chilly,curry leaves and grind into a fine paste and add it to boiling mixture.
9) If the mixture is thick add little more water and boil it for another 5 minutes till all the spices are well mixed.
10) Heat the remaining oil and add mustard seeds and once they splutter add it to the rasam.
11) Garnish with cilantro and serve.

This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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EggPlant Gothsu (Side dish for Pongal,Idly etc)

Good to Know - An eggplant, which is commonly referred to as a brinjal or an aubergine is a fruit that is native to India. The fruit, which contains small, edible seeds, is generally used as a vegetable in cooking. Eggplants have low calorie content and are good sources of vitamin C, potassium and calcium.

Gothsu is a South Indian side dish cooked with vegetables, tamarind, spice and some times with the addition of cooked bean/lentil.

Cooking Time: 20 min
Preparation Time: 10 min
Serves – 4

Ingredients

Egg Plant (small) - 4 to 5
Ginger - 1 inch piece
Onion (medium) - 1
Curry leaves - few
Green chilly - 2 to 3 or to taste
Oil - 1 tsp
Mustard seeds - 1/2 tsp
Urad Dhal - 1/2 tsp
Channa dhal - 1/2 tsp
Asafoetida - small piece
Tamarind - goose berry size ball.
Turmeric powder - 1 tsp
Rice Flour - 1 1/2 tsp
Salt to taste.

Garnishing

Chopped Cilantro – 2 tablespoons


This is normally made by roasting the egg plant and peeling the skin and using the pulp inside. The eggplant I had was too small to roast and I didn’t have the time to bake it and peel and take the pulp out.

Method

1) Soak Tamarind in water.
2) Heat Oil and add mustard seeds, once they splutter well add urad dhal, channa dhal, and asafoetida.
3) Once the dhal brown a little add green chilly, chopped ginger, onion pieces and curry leaves.
3) Cut the egg plant into small pieces and add it to the above.
4) Now add turmeric powder and salt and cover it for a while till the egg plant gets cooked.
5) Once it is cooked squeeze out the tamarind pulp from the soaked tamarind using water and add it to the egg plant mixture.
6) This should be in-between consistency of rasam and sambhar, so add water accordingly.
7) Once the tamarind water boils well and the raw smell is gone, mix the rice flour in little bit of water and add the paste to this mixture.
8) Simmer for a minute or two till the gravy thickens and is not very watery and switch of and garnish serve with Pongal or Idli.

This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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Brown Rice Pongal

Good to Know -

Brown rice contains complex carbohydrate that provides 15 essential nutrients, including B-vitamins, niacin and potassium. Brown rice is a very good source of selenium, which is essential for thyroid hormone metabolism and immune function. Selenium is an antioxidant that helps in DNA repair. Lab tests have shown that selenium can inhibit proliferation of cancer cells by inducing them to undergo apoptosis, or programmed cell death.

Cooking Time: 30 min
Preparation Time: 5-10 min
Serves – 2

 Ingredients
 Brown basmati Rice - 1 cup
Moong Daal - 3/4 cup
Ginger grated – 1/2 tsp
Green Chilly – 1 to 2 (optional)

Tempering

Black Pepper - 1/2 tsp
Cumin- 1/2 tsp
Curry Leaves - few
Asafoetida - 1/2 tsp
Oil - 1 tablespoon
Ghee - 1 tablespoon
Grated ginger – ½ tsp
Mustard seeds - 1/2 tsp
Salt to taste

Method of Preparation
 1) Soak brown rice overnight or atleast a minimum of 1hour, it is not mandatory to soak but soaking brown rice adds one more amino acid and makes it easily digestible.
2) Add moong daal and rinse and add water (for 1 cup rice i use 2 1/2 water and 1 cup daal - 1 cup of water).
3) Add green chilly, half of grated ginger, half of asafoetida and salt and pressure cook the dhal and rice.
4) Remove the cooked daal and rice and mash it using a potato masher.
5) Heat oil and add mustard seeds, once they stop spluttering add black pepper, cumin, asafoetida, and ginger and curry leaves.
6) Add this to rice and dhal and add ghee and pongal is ready to serve.

Note - If you want to thicken it further put the mashed pongal on a stove top on a low heat and simmer till it thickens to your consistency, if you want it little thinner add more water and salt and simmer for 2-3 to three minutes. Once the pongal starts cooling down, it will thicken automatically.

Pongal is a South Indian main dish prepared with rice and lentil, instead of using white rice i substituted it with brown rice for a healthier version.

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