Dhokla with atukulu and vegetables (Dhokla with poha)

Dhokla is a vegetarian dish from Gujarat and neighboring states. It is mainly made with fermented batter made by mixing rice flour and besan (chickpea) flour. Dhokla is a popular breakfast dish or eaten as a snack item.

No vegetables are added to original dhokla. But, this version of dhokla, I have used poha (flat rice) as the main ingredient. Some besan (chickpea flour) and oats are added for binding the mixture together. Any available vegetables, finely chopped can be added. For quick fermentation, curd and baking soda are added. A spoon of lemon juice gives the additional flavour and helps in loosening of the mixture.

As no prior preparation or fermentation is needed and it is steam cooked, with lots of vegetables. this dish is good and ideal for either breakfast or snack. As poha, oats and besan are not heavy to digest and many vegetables are added it is a one pot whole some meal!

Poha dhokla can be served with green mint chutney and tomata ketchup. As I do not keep any ketchup at home. I made some tomato beetroot chutney to go with dhokla.

Idli making pot details are given in the blog post idli

Ingredients:

• 1 and 1/2 cups poha (medium thick)
• 1/4 cup besan
• 1/4 cup oats
• 1/2 cup curd
• 3 tablespoon onion chopped
• 3 tablespoon capsicum chopped
• 2 tablespoon carrots chopped
• 2 tablespoon red capsicum chopped
• 3 to 4 tablespoon methi leaves (fenugreek leaves) chopped
• 3 tablespoon grated paneer
• 2 teaspoon cilantro chopped
• 1 or 2 green chiles chopped (according to taste)
• 4 tablespoon oil
• 1 teaspoon mustard seeds
• 1 teaspoon white til (sesame seeds)
• Few curry leaves
• 2 green chiles
• 2 teaspoon lemon juice 

Spice powders:

• 1 teaspoon eating soda (soda bicarb)
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon chile powder
• 1 teaspoon garam masala
• 1/2 teaspoon chat masala
• 1 teaspoon chile flakes
• A pinch of hing
• Salt to taste

Directions:

1. Roast oats in a thick pan for a minute or two.
2. Add besan to the same pan and remove from heat.
3. Wash poha in water, strain it and set aside after adding 2 or 4 spoons af water.
4. Fine chop all the vegetables and set aside.
5. You may add any available vegetable like green peas, shredded cabbage etc.
6. Grind oats and besan coarsely.
7. Take poha in a bowl.
8. Add oats mixture.
9. Add curd.
10. Add powder masalas.
11. Add salt.
12. Mix together using a fork.
13. Add all the vegetables one after the other.
14. Add green chiles and cilantro. 
15. Using your hand, mix the whole mixture thoroughly.
16. Add 2 spoons of oil.
17. Mix well. 
18. If necessary, add a spoon or two of water.
19. Make sure the mixture is not too wet.
20. Add lemon juice.
21. Mash well with your hand.
22. Consistency should be less watery than onion pakodas mixture.
23. Heat one or two cups of water in a idli making pot.
24. Grease a cake pan or any cooker inset pan.
25. Spread the poha mixture evenly in the pan.
26. Place the pan on a stand in the idli pot.
27. Cover the pot and let it cook, like when you make idli or dhokla.
28. It is not necessary to put the pressure knob.
29. After 10 minutes, remove the lid and check with a tooth pick, whether the material is cooked.
30. If, the material is sticking to the tooth pick, cover and cook for a few more minutes.
31. Once the mixture is cooked, remove from heat, remove the cover.
32. Let the cake cool completely.
33. If it is not at room temperature, it will break, when you try to reverse it onto a pan.
34. Heat oil in a pan, add mustard seeds, til seeds, hing and red chile.
35. Add green chile and curry leaves.
36. Taking care not to break, place the cake on to the hot oil in the pan.
37. Let it cook for a minute or two.
38. Using a wide spatula, carefully reverse the cake.
39. Let it cook for a minute and remove from heat.
40. Now Dhokla with poha and vegetables is ready to serve.
41. Dhokla can be served along with tomato ketchup and mint chutney.

Sambar along with fresh sambar masala

Sambar is one of the most popular traditional Indian dishes. Sambar's origins may be traced to Tamil nadu. But now, sambar is more or less universally accepted as a protein packed and nutrient dish.

Sambar is lentil-based vegetable stew cooked with dal and tamarind broth.

Sambar is eaten along with rice for lunch or dinner. It is served along with idli or dosa as a side dish for breakfast.

Usually one or more of these vegetables are added to sambar. The vegetables are okra (bhindi), moringa, carrot, radish, pumpkin, potato, tomato, whole or halves shallots or onions.

Sambar powder, which is a powdered mixture of roasted dals, coriander seeds etc. Sambar powder is commercially available in stores and also in the Indian stores in USA. Sometimes shop bought powder is spicy. For people who do not want spicy powder, I have given a recipe for fresh ground masala.

Every household has their own recipe for making sambar. This is possibly my version of sambar.

Ingredients:

• 1/2 cup toor dal
• 1/2 cup masoor dal
• 1/2 cup diced sorakaya (lauki/bottle gourd)
• 1/2 cup sliced onions
• 1/2 cup sliced tomatoes
• 4 or 5 pieces of drumsticks( saijan or moringa pieces)
• Any vegetables of your choice can be added.
• 
  
• 1/2  teaspoon turmeric powder
• Pinch of hing
• 2 teaspoons sambar powder
• 2 to 3 teaspoons tamarind paste
• 2 teaspoons grated coconut (fresh or dehydrated) 
• A few curry leaves
• A few leaves of cilantro.
• Salt to taste.

Directions:

1. Wash and cut all the vegetables.
2. Wash and cook dal with enough water in a pressure cooker.
3. Set aside the cooked dal. 
4. Cook the vegetables in a thick bottomed vessel or a pressure cooker.
5. When vegetables are cooked and not mushy, add cooked dal.
6. Add a pinch of hing.
7. Add tamarind paste, turmeric powder, sambar powder and grated coconut.
8. Let the mixture cook for 5 to 20 minutes.
9. Add salt and mix well.
10. Add curry leaves.
11. Transfer to a serving dish.
12. Garnish with cilantro.

Fresh Sambar masala recipe

Ingredients:

• 2 teaspoons coriander seeds
• Red chile (optional)
• 1 teaspoon chana dal
• 1 teaspoon urad dal
• A few grains methi seeds
• 1/2 teaspoon black pepper
• 1 table spoon grated coconut 

Directions:

1. Roast all the ingredients except coconut, without oil.
2. Add grated coconut.
3. Remove from heat.
4. When cool, grind together after adding some water.
5. Grind till the paste is smooth.
6. Add the paste to the sambar mixture and let cook.

Pesarattu (moong dal dosa)

Pesarattu or moong dal dosa is a very popular and common breakfast dish in Andhra Pradesh.  Moong dal chilla made in north Indian cuisine is very close to pesarattu.
Attu in Telugu means dosa. Moong beans are called "pesalu". Hence the name pesarattu. Pesarattu is served along with allam (ginger) chutney or coconut chutney.
Pesarattu can be made using whole moong beans, split moong dal with skin or yellow moong dal. green split moong dal or whole moong is preferred. But, in this recipe, I have used moong dal without skin (yellow) as it was in the house.
All the three varieties make nice dosas.
In some recipes, a few spoons of rice are added to the dal while soaking. But, I prefer not to use any rice in my recipe.
It is served in combination with upma and is essentially from Andhra cuisine. In many eateries, combination of upma and pesarattu is called MLA pesarattu!!
It is a healthy and nutritious dosa variety. It is vegan and gluten free also.

  

  Moong beans, split moong dal with skin and the same without skin (yellow):                                     

  

Soaked drained dal:

Dal ground with red chili and jeera added:

For garnish:

Spread on the pan and garnish added:

Flipped to cook on the second side:

Ingredients:

•      2 cups of moong dal, green whole or split with skin or yellow (green preferred)
•      salt to taste
•      3 or 4 red chilis
•      jeera seeds
•      oil for frying

For garnishing:

•      3 tsp. finely chopped onin
•      1 tsp. finely chopped ginger
•      1 tsp. finely chopped green chili
•      2 tbsp. soaked yellow moong dal
•      2 tsp. grated carrot

Directions:

1.      Soak dal for at least 4 to 5 hours. (if using whole moong beans, soak longer).
2.      Grind along with red chilis.
3.      No fermentation is needed for pesarattu.
4.      Add salt and jeera seeds. .
5.      Heat a non-stick skillet on medium heat.
6.      Test by sprinkling a few drops of water on it. If the water sizzles away, the skillet is hot enough for pesarattu making.
7.      Pour a big spoon of batter in the center and spread it round and round, starting from the center, spiral outward until evenly spread, to make a 6 to 8 inch disc. 
8.      After spreading on pan, add garnishing.
9.      Add a spoon of oil around the edge.
10.      Try to lift from an edge and see if it leaves the pan without sticking to it. It has to get a golden brown color.
11.      Flip and continue to cook.
12.      When both sides are cooked, serve hot.

Pudina pacchadi (Green mint sweet and sour chutney)

Pudina or mint is an aromatic perennial herb. A lot of varieties of mints are grown in many countries. The most common and popular mints for commercial cultivation are peppermint and spearmint. Mint leaves, without a qualifier like 'peppermint' or 'apple mint' generally refers to spearmint leaves. 

Spearmint, also known as garden mint, common mint is a spiecies of mint native to Europe and most  Asian countries. Many species of mint are grown in many parts of the world, including South Africa, North America and South America.

Pudina or spearmint has been used traditionally as medicine for minor ailments such as fevers and digestive disorders.

Spearmint has many health benefits and helps as an anti-tumor, anti-oxidant and anti-microbial agent.

Spearmint oil is used as insecticide and pesticide.

Pudina or spearmint is used to make chutneys or dips etc. Also, in Indian cuisine it is used as a flavoring agent for pulaos and biryanis. Beverages like spearmint tea, mojito and mint julep are very popular all over the world.

While selecting the leaves, make sure that the leaves are tender and not too fibrous. Leaves from some species of mint are not tender. If the leaves are not soft and tender, texture of the chutney will not be good. 

Ingredients:

• 2 cups cleaned pudina leaves (Fresh mint leaves)
• 2 teaspoons oil
• 2 teaspoons tamarind paste
• 3 tablespoons jaggery
• 2 or 3 red or green chiles
• 1/2 teaspoon turmeric powder
• 1 teaspoon methi mustard powder
• Salt to taste

Directions:

1. Wash mint and remove any stems etc.
2. Dry on a clean towel so that the leaves are not wet.
3. Heat oil in a thick pan.
4. Add mint leaves and stir well.
5. Sauté for 3 to 4 minutes.
6. When the leaves loose most of the moisture, add all the other ingredients.
7. Mix well.
8. Remove from heat, let cool.
9. Transfer to a processor and grind.
10. Add a few spoons of water, if needed.
11. Transfer to a jar.
12. Chutney can stay for about a week or 10 days, if kept in a refrigerator.

Note:  

Make sure the leaves are young and tender. When the leaves and stems are not tender, there is a lot of fiber which spoils the consistency of the chutney. Also, some of the varieties of mint have different flavors. 

Dal powder for Idli etc.

Here is a simple recipe which is a very handy non spicy side dish for idli, dosa etc.

There has been a repeated request from some of the young readers for this recipe.
Powders sometimes known as "gun powder" are available in market.  They happen to be very spicy and people who are not used to spicy food or children cannot enjoy.

Main ingredients in this recipe are chana and urad dals coriander seeds. Red chiles are optional.

If you do not want to roast and powder chiles, you may just add some chile powder to the dal and coriander mixture. If roasting red chiles, it is advisable to add a few drops of oil to the pan, to avoid strong fumes. If not using red chiles, you need not add any oil.

Powder, if kept dry, can be saved for nearly one year. The powder can be used for stuffing baigan (eggplant), kundru (ivy gourd/tindora) etc. It can be used as a taste maker in any vegetable pan fries  like potato etc.

                                 
























Ingredients:

•      1 cup chana dal
•      1 cup urad dal
•      1 and 1/2 cup dhania (coriander seeds)
•      1 cup or more peanuts
•      A few red chiles or chile flakes (according to your choice)
•      1/2 teaspoon oil
•      Salt to taste

Directions:

1.      Heat oil in a thick pan.
2.      Add red chiles and roast for 2 or 3 minutes.
3.      Transfer the chiles to a plate.
4.      Heat the same pan and roast chana dal without adding any more oil.
5.      Keep stirring till the dal changes colour and gives out a nice aroma.
6.      Transfer to the same plate.
7.      Similarly dry roast urad dal and dhania seeds separately and transfer to the plate.
8.      Roast peanuts and let them cool.
9.      Peel and add to the mixture.
10.      When the mixture is at room temperature, grind in a blender or in a mill.
11.      The powder need not be too fine.
12.      Add salt and mix thoroughly.
13.      Transfer to an airtight jar.
14.      Can be kept for nearly an year, if handled safely.

Tomato/ Mixed vegetable soup

Soups are a good way to get a lot of different ingredients in one meal. In 60s and 70s soup powders, cubes etc. were not available to purchase. During winter, when tomatoes and other vegetables were available in plenty, soup was a choice food as an appetizer for cold evenings!

Many of the vegetables and spices included in soup recipe are immune boosters. Tomatoes, carrots, beetroot etc. are recommended for the anti-oxidants. Spices like ginger, garlic, black pepper are
anti-inflammatory and anti-fungal.

I do not remove tomato skins and seeds when I make it unless I make it for company. If preferred, you may soak tomatoes in boiling water and remove the peels.

Similarly, for thickening, I add some masoor dal (lentils) instead of corn flour or maida. Another option is to add 2 Tbsp. sago (tapioca) and cook for 10 to 15 minutes.

Basically, this recipe is for a common soup. According to choice and availability many other vegetables can be added. If preferred, you may add grated carrots, peas or sweet corn while boiling after blending the mixture. You can add cooked pasta also.

Many soup recipes sauté some spices etc. and boil the rest of vegetables. Similarly, some people prefer fresh cream as topping. I try to avoid oil and fresh cream for health reasons. If you prefer, you may add fresh cream.

Now in many markets, soup packets are available. But store-bought soups can be high in sodium. Fresh homemade soups have their own flavors! 

                                                

Ingredients:

•      8 or 10 medium size tomatoes
•      1 cup diced carrots
•      1 cup diced beetroot
•      1/2 cup chopped cilantro
•      2 medium onions chopped
•      3 or 4 garlic pods
•      1/2 inch ginger chopped
•      2 Tbsp. masoor dal
•      2 or 3 Tsp. black pepper powder
•      2 Tsp. sugar (optional)
•      Salt to taste

Directions:

1.      Wash and cut tomatoes in to half.
2.      Peel and chop carrots and beetroot.
3.      Peel and chop onions.
4.      Add a cup of water to a pressure cooker.
5.      Add tomatoes, chopped vegetables, onion, garlic and cilantro,
6.      Add ginger pieces.
7.      Add washed masoor dal.
8.      Cook the mixture for one or two whistles.
9.      Let the mixture cool to room temperature.
10.      Place the mixture in a blender and make thick liquid.
11.      If you want the soup clear and without tomato skins, seeds etc. Sieve the liquid through a soup strainer.
12.      Add more water to your preferred consistency.
13.      Boil the mixture in a thick bottomed pan.
14.      Add fresh ground pepper, salt and sugar (if preferred).
15.      Cook for 10 to 15 minutes.
16.      If you have bread slices or croutons you may add some on your soup before serving.
17.      If preferred, you can add some grated carrot, green peas etc. and cook the mixture.
18.      Or, you may add some cooked pasta to the soup. 
19.      Serve hot.

Charu (Rasam/lentil soup); Rasam powder

Charu or rasam is a spicy soup made in South India using tamarind juice or lemon juice, black pepper, tomato, cumin, turmeric and other spices. Vegetables like drumsticks (moringa) etc are added to enhance the taste or flavor and nutrition. Tomato rasam is one of the most popular types. Rasam is eaten along with rice or drunk like soup. For many South Indians, rasam is a comfort food.

Rasam is a staple food in the main course in every South Indian home.

Rasam has a lot of health benefits.

Traditional rasam mainly contains tamarind, which is rich in fibre, rich in antioxidants etc. Many of the spices added like coriander seeds, black pepper, fenugreek and cumin are all good for digestion and acid control. Thus, eating/drinking rasam helps in controlling flatulence and cures constipation.

As rasam is easily digested, rasam is a preferred dish for pregnant women, convalescing patients, for introducing solid food to babies etc.!

Rasam is rich in minerals and vitamins.

Black pepper content of rasam powder is what helps in respiratory problems also. It promotes removal of toxins by making the body sweat and produce more urine.

I prefer rasam where all the ingredients are blended together. Some people like to have the tomatoes as pieces and cilantro as garnish. Both the versions taste good.

Now, when the whole world is fighting against, virus COVID-19, eating/drinking rasam is a popular dish in many households. Rasam improves a person's immunity level.

You need to add Rasam Powder, which is available in many Indian stores. But under the present circumstances, the stores may not be open and also may not have all the supplies. In South India, every household has a recipe of its own for rasam powder. So, I have given here a recipe for making Rasam powder that I have liked.  If you do not want to make a whole lot of the powder, you may reduce the amounts of the ingredients proportionately and make the powder. It can be stored in an airtight jar or saved in the freezer so that the flavor is kept fresh.

Ingredients:

•      1/4 cup toor dal or masoor dal
•      2 or 3 tomatoes
•      1 cup cilantro (chopped)
•      1 Tbsp. tamarind paste or
•      3 Tsp. lemon juice
•      2 Tsp. rasam powder
•      Salt to taste
•      1/2 Tsp. turmeric powder
•      1/4 Tsp. asafetida
•      Curry leaves for garnish

Directions:

1.      Wash and put the dal in pressure cooker
2.      Wash and cut the tomatoes in half.
3.      Wash and chop cilantro.
4.      Add tomatoes and cilantro to dal.
5.      Add about 1 cup or more water.
6.      Cook the mixture in pressure cooker for three whistles.
7.      Remove from heat and let cool.
8.      If using tamarind (not paste or powder), soak tamarind in hot water.
9.      Squeeze tamarind and sieve the juice.
10.      Set aside.
11.      When the cooked mixture is cool, blend the mixture in a grinder. 
12.      Transfer the ground mixture to a deep pan.
13.      Add salt, rasam powder, turmeric powder and asafetida.
14.      Add tamarind juice/paste/powder.
15.      (If lemon juice is preferred, do not add the juice now).
16.      Cook the mixture for 5 to 10 minutes.
17.      If using lemon juice, stop cooking and add lemon juice.
18.      Garnish with curry leaves and cilantro.
19.      Serve with steamed rice or serve it like soup in a cup or bowl.

Rasam powder:

Ingredients:

•      1 cup toor dal (Pigeon peas)
•      1 cup dhania (Coriander seeds)
•      1/4 cup chana dal (Chick pea) 
•      1 Tbsp. jeera seeds (Cumin)
•      1 Tbsp. methi seeds (Fenugreek)
•      1 Tbsp. mustard seeds 
•      1 Tbsp. miriyalu (Black pepper) (more if you want spicy rasam)
•      1/4 cup dried curry leaves
•      Red chiles (optional)
•      2 Tsp. hing (Asafetida)

Directions:

1.      Heat a thick pan.
2.      Do not add any oil.
3.      Roast red chiles for 3 to 4 minutes.
4.      Transfer the chiles to a plate.
5.      Add toor dal and keep mixing.
6.      When the dal is turning brown and has a nice aroma, transfer the dal to a plate.
7.      Add coriander seeds to the pan and heat.
8.      Keep stirring till there is a nice aroma.
9.      Transfer to the same plate.
10.      Add methi seeds and roast for 2 or 3 minutes.
11.      Add mustard seeds, jeera seeds, and black pepper to the same pan.
12.      Mix well.
13.      Add asafetida.
14.      Finally add dried curry leaves.
15.      Mix well and remove from heat.
16.      When the mixture is cool, put the mixture in a mill or grinder and powder it.
17.      The powder can be stored in an airtight jar or packed in zip lock bags and stored in a freezer.

Colored capsicum stuffed with paneer and rice (Colored bell peppers stuffed with paneer and rice)

During the trying times, when, we see, hear, or think only of Covid-19, I wanted to divert myself and try to upload a healthy and nutritious recipe. Of course, the dish looks colorful also, lifting my spirits!

Peppers are native to Mexico, Central America and Northern South America. Peppers are available in many colors, including red, yellow, orange, green, white and purple. Bell peppers are sometimes grouped with less pungent pepper varieties as "sweet peppers". While they are fruits - botanically classified as berries, they are used as a vegetable in salads, sandwiches and pizzas etc.

Colored peppers like red, orange and yellow peppers are full of great health benefits. They are packed with vitamins and are low in calories! They are an excellent source of vitamin A, C and also potassium. Bell peppers contain a healthy dose of fiber, folate and iron.

Red peppers contain more than 200 percent of one's daily vitamin C intake.

Red bell peppers help support healthy night vision.

Res bell peppers are packed with antioxidants.

In this dish, I tried filling sauteed vegetables mixed with crumpled paneer and cooked rice.

The filled peppers are topped with grated cheese and cooked.

Stuffed bell peppers are a well-balanced nutrient dish.

Rich in protein, carbohydrates and vitamins, vitamin A from colored capsicums, folic acid and  antioxidant lycopene from tomato and calcium from paneer,

Ingredients: 

•      3 or 4 colored capsicum
•      1/2 cup cooked rice
•      1/2 cup paneer crumpled
•      2 Tbsp. diced carrot
•      2 Tbsp. diced onion
•      2 Tbsp. 1 Tbsp. cilantro (finely chopped)
•      2 Tbsp. green peas (frozen or fresh)
•      2 Tbsp. pizza sauce (homemade or readymade)
•      3 Tbsp. oil
•      1 Tsp. jeera seeds
•      Salt to taste
•      1 Tsp. chile powder
•      1 Tsp. garam masala
•      1 Tsp. oregano or Italian seasoning
•      Grated cheese for topping

Directions:

1.      Wash and dry bell peppers.
2.      Cut the top and remove seeds from inside.
3.      Now the peppers look like cups.
4.      If any left over rice is available, it may be used.
5.      Wash and cut all the vegetables for stuffing.
6.      Any available vegetables may be used for stuffing.
7.      Heat 2 Tsp. oil in a thick deep pan.
8.      Add jeera seeds.
9.      Cook for a minute.
10.      Add diced onions.
11.      Stir well.
12.      Cook for 2 minutes, when onions are turning translucent, add diced carrot.
13.      Mix well and add all the other vegetables you like.
14.      Let cook while stirring well.
15.      Add chile powder, garam masala, oregano and salt.
16.      Mix well.
17.      When the vegetables are cooked, add crumples paneer.
18.      Mix well. Cook for 2 minutes.
19.      Add the rice.
20.      Cook for a minute and remove from heat.
21.      Add finely cut cilantro.
22.      Add pizza sauce and mix thoroughly so that all the ingredients get a coat of the spices.
23.      Fill the peppers with the vegetable and rice mixture.
24.      Top with some grated mozzarella cheese.
25.      Heat a pressure cooker, add 2 Tsp. oil.
26.      When the cooker is hot, place the bell peppers in the cooker.
27.      Sprinkle 2 or 3 spoons of water.
28.      Cover the cooker and cook up to one whistle.
29.      Remove the lid when the pressure is down.
30.      Check whether the peppers are soft to touch.
31.      If needed, cook for a minute or two.
32.      Serve hot.
33.      This happens to be a single dish which is a wholesome meal.

Kamal kakadi dry subzi with dahi ( Lotus root/stem dry subzi with yogurt)

Kamal kakadi/lotus stem/lotus root is the root of the lotus plant. The rhizomes of lotus are consumed as a vegetable in many Asian countries, extensively in China and Japan. They have a crunchy texture with sweet tangy flavors. In North India they are easily available. In South India lotus stem is not a common vegetable. I notice that it is sometimes available in online stores. In USA many Asian markets sell them in cut pieces fresh, frozen or canned.

Kamal kakadi or lotus stem/root is very popular in North Indian cuisine. The lotus root is fried or cooked in subzis, soups, salad or pickled in vinegar (with sugar, chile and garlic). Subzi made with kamal kakadi as the main ingredient and including eggplant, potato and palak (spinach) is highly significant in Sindhi weddings and is a part of wedding meal!

Kamal kakadi is packed with an array of nutrients that promote health. It is rich in dietary fiber, potassium, iron and vitamin B and C. Considering they have these important nutrients and minerals, lotus stem/root can be called as one of the healthiest foods!

Lotus stems/roots boost digestion and reduce constipation problems.

The presence of potassium and iron prevent excessive sodium and increase blood circulation and also increase production of urine, which prevents excessive water retention.

Lotus stems have vitamin B complex, which interacts with neural receptors in the brain which reduces stress.

Kamal kakadi is good for skin and hair and promotes weight loss as this vegetable not only has lesser calories, but packed with fiber which makes one feel full for a longer period.

As lotus stems or kamal kakadi are harvested from under water, they need a thorough cleaning before cooking. Sometimes after cutting the stems in 6 or 8 inch tubes, you may have to use ear buds to clean the holes inside the tube!

Here is a recipe where I used dahi (yogurt) along with the masala. The final dish has a unique flavor and tastes very nice.

Ingredients:

•      1 cup cut lotus stem (about 2 sticks of stem)
•      1/2 Tsp. chile powder
•      1/2 garam masala
•      1/2 oil
•      2 Tsp. jeera seeds
•      1/4 Tsp. asafetida
•      1/2 cup curd (yogurt)
•      1 Tbsp. dhania seeds (coriander seeds)
•      1 Tbsp. ginger
•      2 Tbsp. fresh grated coconut
•      Cilantro for garnish.

Directions:

1.      Soak the lotus stems in water for fifteen or twenty minutes.
2.      Scrub the outer surface and clean thoroughly.
3.      Repeat washing and cleaning till the stem looks clean.
4.      Peal the outer skin of the kakadi.
5.      Cut the stems in diagonal slices.
6.      Cook the slices in pressure cooker for one or two whistles.
7.      Let the pressure cooker cool.
8.      Remove the slices from water, drain and press slightly so that they are dry.
9.      Grind together dhania seeds, some jeera and grated coconut.
10.      Add curd to the mixture and grind together.
11.      Add the ground paste to the slices.
12.      Add salt, chile and garam masala powders.
13.      Mix well.
14.      Heat oil in a thick pan.
15.      Add jeera seeds and asafetida and mix well.
16.      When the seeds splutter, add the slices.   
17.      Cook on high heat for 5 to 6 minutes till the liquid thickens.
18.      Transfer to a serving bowl.
19.      Garnish with cilantro and serve.

Gongura pappu (Gongura flavored dal)

Gongura is a leafy vegetable, which is very famous in India, especially in Andhra Pradesh. Gongura comes in two varieties, green stemmed leaf and red stemmed. The red stemmed variety is sourer than green stemmed one. 

Gongura has many health benefits as it has lots of fiber. The leaves are a rich source of iron, vitamin A, C, and B6. The leaves have calcium, iron and Gongura contains a lot of antioxidants essential for human nutrition. Gongura is rich in essential minerals like calcium, potassium, phosphorous, magnesium and iron. 

As gongura has all the above minerals etc. consuming gongura improves digestive health, prevents cancer and anemia, helps in keeping heart healthy and lowers blood pressure.

Many tasty dishes like chutney, dal, flavored rice etc are prepared. The most popular dish is of course pickle type of chutney. Because of the tangy taste, many non vegetarian dishes like gongura chicken, gongura mutton etc are very popular. I have prepared gongura dal which is very healthy and tasty.

Ingredients:

•      1 cup toor/masoor dal
•      1 cup gongura leaves
•      2 or 3 green chiles
•      2 or 3 Tbsp. onions chopped
•      8 or 10 garlic pods
•      1/2 Tsp. turmeric powder
•      Salt to taste

Seasoning:

•      2 Tsp. oil
•      2 red chiles
•      1 Tsp. urad dal
•      1 Tsp. mustard seeds
•      1 Tsp. jeera seeds
•      Pinch of hing (asafetida)

Directions:

1.      Wash and dry gongura plants.
2.      Pinch the leaves and separate them from stems.
3.      Chop the leaves coarsely.
4.      Wash and cook the dal in pressure cooker.
5.      When the cooker gets to normal pressure, open the lid.
6.      Add oil to a heated thick bottomed pan.
7.      Add red chile and stir well.
8.      After a minute, add urad dal, jeera and mustard seeds.
9.      Mix well.
10.      When mustard seeds splutter, add gongura leaves and chopped onion.
11.      Add 1/2 cup water.
12.      Let it cook for 3 to 4 minutes.
13.      Remove cooked dal from cooker.
14.      Mash the dal roughly.
15.      When onion pieces are cooked, add the dal.
16.      Add turmeric powder, and salt.
17.      Add green chiles.
18.      Cook for 5 to 6 minutes, stirring well.
19.      Heat oil in a small pan.
20.      Add garlic and saute for a few minutes.
21.      When garlic pods are turning brown, add them to the cooked dal.
22.      Cook for 2 minutes. 
23.      Remove from heat. 
24.      Transfer to a serving dish.
25.      Tastes tangy and nice. Can be served with rice or roti.