EGGPLANT/BAINGAN BHARTA WITH RED PEPPER TWIST

I learnt baingan bharta only a few years ago. I always made it in a slightly different style with tamarind. When I made Bharta first time my son loved it, so it became a regular dish along with the traditional recipe in my home. I add roasted red peppers in baingan bharta. I like the color and taste of red peppers.  Red peppers, tomatoes and egg plant belong to the same family and they complement each other well.  I don't like other ingredients dominating the unique flavor of eggplant. So, I add less amounts of red peppers in proportion to baingan. You can adjust the amounts of tomato and red pepper according to your taste. If you want more of egg plant taste you can reduce tomato even further.

Nutrition:

They say baingan is a mispronounced word for be-gun meaning, lacking in any good qualities. Well, baingan is not the healthiest vegetable you can choose, but it does have a few nutrients. It is a good source of fiber, Vitamin K and Vitamin B6, Vitamin  and manganese. It is also high in anti-oxidants and free-radicals. They are good for heart. But it is also high in sodium, which is not good for high blood pressure. It is also a sweet vegetable with a bit high amounts of sugars. It is one of the few vegetables with Oxalates. So, better to be avoided by people with kidney or gall bladder problems.

Ingredients:

1 Eggplant/Baingan                              
1 red pepper
4 green chillies chopped
3 red chillies
1/2 onion chopped finely
1 Tomato chopped finely
1 inch long ginger finely chopped
1/4 cup Coriander chopped finely
1 tbsp Coriander(Dhania) powder
1 tsp garam masala powder
1/2 tsp red chilly powder
3 tsp oil
4 curry leaves
1/2 tsp mustard seeds
1/2 tsp fenugreek/menthi seeds
1/2 tsp Cumin seeds
A pinch of Hing
Salt

Method:

1. Grill Eggplant(vankaya) directly on stove or you can broil it in the oven or just roast it in the oven. I prefer
    it on the stove. I just take a sheet of aluminium foil and use it as a liner around the stove burner by making
    a hole in the foil for the burner. Makes it easy to clean as the egg plant leave a little water when grilled.
    Once grilled, peel and mash it and keep it aside
2. Grill red pepper in the oven at 450 F for about 15 minutes or till it becomes soft and starts to leave water.
    Once done, chop it and keep aside
3. Heat oil in a pan, add mustard seeds, when they start to splutter, add cumin seeds, fenugreek seeds, red
    chillies, hing and curry leaves, green chillies and ginger. stir for a minute.
4. Add onions, stir for a two minutes and add tomato pieces and salt. cover and cook till tomatoes become
    verysoft. Add red chilly powder, turmeric , dhania powder or coriander powder and garam masala.
5. Add mashed baingan, red pepper peices and coriander and let it cook for a couple of minutes.
6. Serve hot with chapti or hot rice. I like it with curd rice too.

PALAK(SPINACH) DAL / PALAKURA PAPPU

Palak dal (పాలకూర  పప్పు) is my daughter's favorite. She loves eating it with either hot rice or chapati. She calls it lot of leaves dal. I like eating dal with papads, odiyam (ఒడియాలు) and uppu mirapakaya (ఉప్పు మిరపకాయ) or even some pickle. In childhood, My mom used to insist on eating dals always with ghee. She believes that makes the dish equivalant of any meat dish as far as nutrition goes and also it is believed that ghee aids in digestion of dal. She used to say if I eat without ghee, I will get stomach pain. I don't know about digestion but it tastes best with ghee. Even now I like adding a few drops of ghee. Today, I am having it with BROWN RICE.

                                                     

Nutrition:

It is a very healthy accompaniment. Spinach, high in fiber, Iron and Vitamin A, K and B9. It is also a good source of manganese, magnesium, calcium and Omega-3 and Omega-6 fats. Toor dal (కంది పప్పు)is a lentil and is high in protein(fat free unlike the meat). Iron is essential to make blood in the body and Vitamin A is good for eyes.  It is a vegetable that is recommended to be consumed regularly as it is good for bones, eyes, weight control, diabetes, constipation and high blood pressure. It advisable to get kids used to this early. Cook it in variety of ways and also  mix it with other vegetables.

Ingredients:

                                                                                 

1 cup cooked toor dal                                    
2 cups chopped spinach                        
3/4 big tomato chopped
1 tbsp lemon juice
1 tsp red chilly powder
1 tsp turmeric powder
5 curry leaves
1/2 tsp mustard seeds
1/2 tsp fenugreek/menthi seeds
1/2 tsp Cumin seeds
A pinch of Hing
2 red chillies
Salt
1 1/2 tsp oil

Method:

1. Heat oil in a vessel, add mustard seeds, when they start to spurt, add cumin seeds, fenugreek seeds, red
    chillies, hing and curry leaves
2. Add chopped spinach and tomato pieces. Add salt just enough for these vegetable peices, cover and
    cook for about 7 minutes or till the palak and tomato get cooked on medium flame.
3. Add cooked dal, turmeric, red chilly powder, lemon juice and remaining salt and let it cook for a couple
    of minutes.
4. Serve hot with hot rice or chapatis

PEANUT/SHENGA/PALLILA/VERUSENAGA CHUTNEY PODI/POWDER

Peanut podi/ Powder is another item, I got introduced to after marriage. In north Karnataka, it is a quick fix or a tasty add-on to any dry subji to be eaten along with chapati. Spread a few drops of oil and sprinkle the peanut podi generously and roll the chapati, you have a healthy and easy to eat snack for travel. We also use it as a bread spread for breakfast. It goes well with Idlies and dosas too. It is a great sugarless alternative to Peanut butter for those like me who don't have a sweet tooth. It is flavorful and nutty in texture.

NUTRITION:
a few peanut a day can lower bad cholesterol(LDL). They are also a good source of anti-oxidants(resveratrol), which are known to reduce risk of heart diseases and cancer. They are also a good source of protein, Vitamin B3 and Manganese. It is also recommended for people with diabetes as it's complex carbohydrates make sugars take long to enter blood.

INGREDIENTS:                                       

1 cup of peanuts
1 Tbsp Jeera
2 Tbsp Sesame seeds
1 Tbsp Dry shredded coconut
1 Tbsp Red chilly powder
1 Tsp Turmeric
10 curry leaves
Salt

METHOD:

1. Dry roast peants in a pan on medium flame. Stir continuously to avoid burning. Transfer them to a plate
2. Add sesame seeds. When they splutter well, transfer them to the plate
3. Reduce flame and roast dry coconut lghtly, then add jeera and roast. Transfer them to plate and add curry leaves and let them become crisp, becareful to not burn. They should retain their color.
4. Let them cool. Grind them all together coarsely.
5. Store in a dry container. It can be stored for a few weeks
6. Serve with hot chapatis. My kids enjoy it with Idlies and Dosas too.

FLAX SEED/ALSI CHUTNEY PODI

Flax seeds or ಆಲಸಿ have recently became known for their nutritious value. Many don't like the sticky texture of Flax seeds when cooked. In this recipe they are used in dry form and also their nutrients are best absorbed when ground than when taken as whole. This recipe uses dry powder form. I tasted them first after my marriage in my in-law's place. The traditional recipe is different from what I am posting here. I will post the traditional recipe soon.

Nutrition:

1. Flax seed or ಆಲಸಿ  is commonly used in parts of karnataka.  In USA, it is usually cooked along with oats or added as powder to cereals. 

2. It is high in Omega 3 Fatty Acids.It is also a good source of protein, manganese, magnesium, Iron, calcium, B-complex and dietary fiber. It is also low in cholesterol.
3. Omega 3 Fats are known to reduce triglycerides and risk of heart disease.
4. Peanuts are typical nuts, high in protein. They are also a good source of vitamin B3 and omega-6 fats.
5. Seseame seeds are high in Vitamin B1 and small amounts of omega-6 and omega-3 fats.
6. Flax seeds, seseame seeds and peanuts, all contain phyto sterols, which reduce cholesterol (especially LDL or bad cholesterol).
7. All three are good for diabetes as they have low glycemic load. This chutney combines seseame seeds with legumes to give high quality, complete protein. It also gives good balance of omega-3 and omega-6 fats.
8. Tamarind adds Vitamin C to the Vitamin B complex provided by others. Curry leaves add Vitamin A to the mix.

Ingredients:

                                                                                                                           
1 cup Alsi
1/3 cup peanuts
1/2 cup dry coconut
1/4 cup seseame seeds
1tbsp jeera
2tbsp dhania/coriander seeds
Lemon sized ball of tamarind
25 curry leaves
Hing
salt
red chilly powder

Method:

1. Roast Alsi. They crackle just like seseame seeds, so keep stirring while roasting. Once done transfer them to a plate
2. Roast peanuts well and transfer to the plate, Roast seseame seeds, when they crackle a lot, transfer them to a plate
3. Roast  dry coconut stirring continuously, transfer them to the plate. Do the same with coriander seeds(Dhaniyalu).
4. On low flame, roast jeera and then curry leaves. Turn off the stove and then roast red chilly powder for a minute
5. Put all of them in mixie and grind them all together with tamarind, hing and salt.
6. Store it in an air tight container
7. Mix a little ghee or olive oil or sesame oil before eating in the plate
8. It goes well with chapati, Jowar roti, Hot rice and Ghee or even with curd rice. It is also a good replacement for the Idly Podi and can be served with Dosa, Idly, etc.

BHENDI/OKRA MASALA - BENDAKAYALA KURA

Bhendi/Okra (బెండకాయలు) is relished by many but is also hated by many due to its mucilaginous (sticky, జిగట ) trait. Some believe it is good for brain. But cooking bhendi with any sour substances or vegetables reduces it's stickiness. Usually it is combined with either tomato or curds or tamarind. Bhendi masala is made combining it with tomato. Tomato adds nice tanginess to the bhendi.

Nutrition:

Okra is an excellent source of vit K and manganese. It also is a good source of vit C, vit B9, vit A and Calcium.

Ingredients:

15 Bhendi (బెండకాయలు) cut in to 1 inch long pieces
1 small onion cut in to small pieces                            

1 small tomato cut in to small pieces                                              
1tsp ginger paste
1 tsp oil
4 curry leaves
1/2 tsp mustard seeds
1/2 tsp Cumin seeds
A pinch of Hing
1tsp red chiily powder
1/2 tsp garam masala powder
1/4 cup of coriander cut into pieces
Salt

Method:

1. Heat oil in a pan, add mustard seeds, when they start to spurt, add cumin seeds, hing and curry leaves
2. Add onion and cook for a minute, add tomato pieces and after a minute of cooking add bhendi pieces
3. Cover the pan and cook for 10 minutes on low flame, mix once and cook for a couple of minutes more. Once the bhendi is well cooked add red chilly powder and garam masala powder, mix and let it stand on low flame for a minute
4. Add coriander, mix and turn the stove off.
5. Serve hot with rice or chapati

GUGGILLU/SUNDAL

Guggillu (గుగ్గిళ్ళు/సుండల్ ) are a south Indian traditional chat and also a prasadam Item. I lived in chennai for about 2 years as newly married. Major eveing activity was to walk on the beach. I loved eating sundal while sitting on marina beach and enjoying the cool breeze in the hot and humid weather of chennai.

Nutrition:

Chick peas (సెనగలు) are an excellent source of protein, vit B9(Folic acid), Manganese, Iron, copper, phosporus and a few other minerals and vitamins. A cup of cooked chick peas can provide almost 1/4 th to 1/3 rd of an adult's daily Iron and protein requirement. they are know to reduce bad cholesterol and also control blood sugar levels.

Ingredients:

2 cups of soaked and cooked Garbazo beans/chickpeas/channa

1 small onion cut into small pieces(optional)                                  

1/2 cup grated coconut                                                              
1/4 cup of coriander cut into pieces
2tsp lemon juice
4 green chillies vertically slit
2 red chilly
5 curry leaves
1/2 tsp mustard seeds
1/2 tsp Cumin seeds
A pinch of Hing
1tsp oil
Salt

Method:

1. Soak channa overnight and pressure cook with a cup of water
2. Heat oil in pan, add mustard seeds, when they start to spurt, add cumin seeds, red chillies, hing and curry leaves
3. Add green chillies, stir then add onion pieces (I add onion if it is for snack. I don't add for prasadam). Add cooked Channa, lemon juice and salt and let it cook on medium flame to make any remaining water evaporate
4. Add grated coconut and let stand for a minute
5. Add coriander and serve hot by itself. makes a very healthy and tasty snack

LONG BRINJAL FRY WITH SESEAME SEEDS AND COCONUT POWDER (NUVVULU & KOBBARI PODI)

This vegetable fry comes best when long brinjals (పొడుగు వంకాయలు) are used but you can use other types of brinjal too. In andhra kitchen, seseame seeds (నువ్వులు), mixed dals and coconut powder is usually ground and stored for easy use. it adds good taste and nutrition to any simple, quick and easy vegetable fry.

Nutrition:

Sesame seeds are high in calcium, iron and protein. Mixed dals including peanuts are also a good source of pretein. Peanuts are good for reducing bad cholesterol(LDL) and increasing good cholesterol (HDL), high in Vitamin E and Niacin. they are also high in anti-oxidants. 

Ingredients:

3 Long brinjal cut into 1 inch pieces                                      
curry leaves
mustard seeds                                          
Cumin seeds
3 Red Chillies
Hing
1/4 cup of coriander cut into pieces
Salt
1tbsp oil

Ingredients for Podi:

1/4th cup Channa dal
1/4 cup urad dal
1/4 cup shelled peanuts
1/4 cup roatsed channa dal(పుట్నాల  పప్పు)
1 1/2 cup seseame seeds
3tbsp jeera
1tsp menthi seeds
5 red chillies
1/4 cup curry leaves
3/4 cup dry or fresh grated coconut
Salt

1. First roast the four dals. When they start to brown and smell good, transfer them to a plate
2. Roast peanuts, putnalu, then seseame seeds and grated coconut
3. Roast jeera, menthi seeds, red chillies and curry leaves
3. Grind them all together

Method:

1. Heat oil in pan, add mustard seeds, when they start to spurt, add cumin seeds, red chillies, hing and curry leaves
2. Add brinjal pieces and salt, mix and cover. Let it cook until the pieces are cooked but firm.
3. Add the powder of mixed dals, let it cook for about a couple of minutes while stirring often, so that it doesn't burn
4. Add Coriander and serve hot with hot rice or chapatis

BRUSSELS SPROUTS WITH ONION AND POTATOES

Brussels sprouts are mini-cabbages, nutritional value is best preserved when stir fried, steamed or microwaving. They taste just wonderful even if you just sprinkle a little salt and microwave.

Nutrition:

Boiling makes them lose an anti-cancer chemical, sulforaphane. They are rich in Iron, Vitamin B2, potassium and fiber. They go well with roots like potatoes.

Ingredients:

15 Brussels sprouts- Cut lengthwise. Make about 6 long pieces out of each one
1 Potato cut into medium size cubes
1/2 onion cut into long thin pieces
red chilly powder
curry leaves
mustard seeds
Cumin seeds
Hing
1/4 cup of coriander cut into pieces
Salt
1tsp oil

Procedure:

1. Heat oil in pan, add mustard seeds, when they start to spurt, add cumin seeds, hing and curry leaves
2. Add potato pieces to the pan, after about a minute add onions, brussels sprouts and salt. Cover and let it
    cook for about 6 min on medium flame
3. Remove cover, add red chilly powder and coriander. Cover and let it cook on low flame for a minute
4. Serve hot with rice or chapati or you can even eat it just by itself.

MAMIDIKAYA PAPPU - MANGO DAL

 Mango dal (మామిడికాయ ప పప్పు ) mixed with hot rice and hot ghee brings back memories of my childhood, this was a very favorite dal of mine. I love the tanginess of this. It is very nicely balanced combination of tanginess of mango and spicy taste.

Nutrition:

This dal has good protein content and high amounts of vitamin Vitamins- A,C and B6 from mango. This is a healthy low fat recipe. Very good choice for people with high cholesterol and/or diabetes.

Ingredients:

1 cup toor dal (కంది పప్పు)

1 big mango cut into medium pieces
1 cup water
4 Green Chillies cut into 1/4 inch pieces
curry leaves
mustard seeds
Cumin seeds
3 Red Chillies
1tsp red chilly powder
Hing
1/4 cup of coriander cut into pieces
Salt
1tbsp oil

Procedure:

1. Pressure cook toor dal for 5 wistles
2. Heat oil in a pan, add mustard seeds, when they start to spurt, add cumin seeds, red chillies and hing
3. Add curry leaves and chillies
4. Add Mango pieces, salt, turmeric and a cup of water. Let it boil for about 15 minutes on medium flame.
5. Mash the mango pieces and add redchilly powder and cooked toor dal, mix and let it cook for about 10
    minutes on low flame
6. Add coriander leaves and serve hot with hot ghee and hot rice or hot chapati

POTATO, ONION, TOMATO AND SPINACH CURRY - BANGALA DUMPA WITH PALAKURA

This was my favorite curry for breakfast with hot chapatis. Very healthy and tasty recipe for kids. This goes well with Dosas too. This is low Fat recipe with good iron and vitamin C content. Potatoes (బంగాళా దుంప ) are a good source of carbohydrates and energy for active kids. Spinach(పాలకూర ) is a very good source of Iron. 

Ingredients:

1 potato cut into medium pieces
1 big onion cut into small pieces
1 big tomato cut into small pieces
1 cup of spinach cut into small pieces
2 tbsp besan
1 cup water
3 green chillies cut into 1/4 inch pieces
curry leaves
mustard seeds
Cumin seeds
Hing
1/4 cup of coriander cut into pieces
Salt
1tsp oil

Procedure:

1. Heat oil in pan, add mustard seeds, when they start to spurt, add cumin seeds and hing
2. Add curry leaves and chillies. Then add onion pieces, fry for a minute and add potato pieces, tomato pieces, spinach and salt.
3. Add water and let it cook for about 10 min. Add besan to 1/4 cup of waterand stir well and add to the pan, when potatoes are fully cooked.
4. Cover and cook for about 2 minutes. Add coriader and remove from flame.

5. Serve hot with chapati or dosa

SPROUTS WITH VEGETABLES - SPROUTS SUBJI

Sprouts (మొలకలు) with vegetables is another healthy recipe. This goes well with both chapatis and dosa. It is a good combination of proteins from sprouts and a variety of vitamins from vegetables. Sprouting also increases the amount of vitamin C. This is a low fat recipe good for people looking for low cholesterol recipes. This is also good for diabetics when taken with chapatis.

Ingredients:

3/4 cup of moong (పెసలు) and red chori sprouts

1 small onion cut into small pieces                                    
1 medium tomato cut into pieces
1/2 cup of cauliflower pieces
1 carrot cut into pieces
3 green chillies cut into 1/4 inch pieces
curry leaves
mustard seeds
Cumin seeds
Hing
1/4 cup of coriander cut into pieces
Salt
Water
1tsp oil

Preparation:

1. Heat oil in pan, add mustard seeds, when they start to spurt, add cumin seeds and hing
2. Add curry leaves and chillies. Then add onion pieces, fry for a minute and add sprouts cover and cook for 2 minutes with salt.
3. Add carrot pices, cauliflower pieces and tomato. Add a 1/4 cup of water, cover and cook until the vegetables are cooked.
4. Add coriander, let it stand for a minute.
5. Serve hot with chapati or dosa.

CARROT PACHADI - CARROT SALAD

Carrot patchadi is a dish, I learnt from my Mother-In-Law after marriage. It is a very healthy and refreshing salad. Carrots are high in vitamin A and lemon juice has vitamin C.

                                                                 

                                             

Ingredients

4 medium carrots

1 bunch of spring onions                            

1/4 cup of sprouts (మొలకలు)

2 small green chillies
1 tsp chopped coriander
1tbsp grated coconut
1tsp lemon juice
salt
1 red chilly
1 tsp oil
mustard seeds
Jeera
Hing
5 curry leaves

Procedure:

1. Peel and grate carrots. chop the spring onions, geen chillies finely
2. heat oil in a pan on low heat.Add mustard seeds, when they start spluttering add jeera, hing, red chilly and curry leaves.

3. Mix all ingredients
4. keep it refrigerated till serving.
5. Serve with hot chapatis.

variation:  you can mix grated muli and/or spinach leaves, grated radish , coarsely ground roasted peanuts.

BEERAKAYA PACHADI - RIDGE GOURD (TURAI) CHUTNEY

Pachadi is a typical Andhra dish, usually made by grinding/blending cooked vegetables, tamarind and seasonings together.

Ingredients:

2 long beerakaya                                              
2 tbsp oil
2 tsp urad dal(Minapa pappu)
1 tsp mustard seeds
1/2 tsp fenugreek seeds(menthi)
1tsp jeera
a pinch of hing
8 red chillies
Turmeric
Salt
3/4 tbsp tamarind paste

Preparation:

1. Take 2 long beerakayalu ()- lightly grate them removing only the ridges. Then wash thoroughly and grate in to a plate. Keep the gratings. Cut beerakai in to small pieces
2. Add 2 table spoons of oil to the pan, which is on medium flame.
3. To the hot oil add urad dal, mustard seeds. when urad dal turns red and mustard starts to splutter add- menthi seeds, jeera, hing and 8 red chillies.
4. Add beerakaya gratings and pieces to the seasoning along with salt and turmeric.
5. Let it cook for about 10 min on medium flame then add tamarind paste.
6. Cook it for 5 more minutes, when beerakaya is well cooked. Turn the stove off
7. Once it cools down, Grind it coarsely.