Methi corn tomato subzi

Fresh corn is available in market now. When fresh, the corn is very tender and sweet to taste. Due to the COVID situation, there is a lot of awareness about eating the right kind of food! Fresh green vegetables supply a lot of fibre and other nutrients. 

To the methi and corn, add some diced tomatoes and you get a very attractive subzi with the Tricolour of our Indian Flag! 

This time my recipe is with tomato, corn and methi leaves! Celebrating Indian Independence Day!!

If methi leaves are not available, you may use any other green leafy vegetable like palak. 

                                     

                                     

                                     

                                            

                  

                           

                                 

 Ingredients:

• 1 bunch fresh or frozen methi leaves ( Fenugreek)
• 1 cup fresh sweet corn
• 2 medium tomatoes, diced
• 1 large onion
• 3 Teaspoons oil
• 1 Teaspoon red chili powder
• 1 Teaspoon garam masala
• 1/2 Teaspoon jeera powder
• 1 Teaspoon jeera seeds
• Salt to taste

Directions:

1. Wash and clean methi leaves.
2. Discard the hard stems.
3. Chop the leaves coarsely. (About one to two cups)
4. Shred the corn ( About a cup)
5. Clean and dice the onion.
6. Dice the tomatoes.
7. Heat oil in a thick pan.
8. Add jeera seeds.
9. Add onion and stir well.
10. When onion pieces turn translucent, add shredded corn.
11. Stir well.
12. Cook for 2 or 3 minutes.
13. Add half cup water.
14. Add methi leaves. Keep stirring.
15. Add masala ingredients.
16. Add more water according to taste.
17. Cook for 4 to 5 minutes.
18. When the corn is soft to touch, remove from heat.

Note: 

If methi (fenugreek) leaves are not available, the same recipe can be made using any green leafy vegetable like Palak or spinach etc. Before removing from heat, a spoon of Kasuri methi (dried methi leaves) can be added. Rub the kasuri methi in your palm and add the powder to the subzi. Cook for a minute.

Gummadikaya (Delicata squash) subzi (Delicata subzi with Indian flavor)

By about middle of September in USA one finds lots of pumpkins and different varieties of squash in markets. In USA a lot of varieties of winter squash, as they are called, are available. One such variety is Delicata squash. The fruit is cream colored cylindrical striped in green or orange. It has a delicate rind. It is very easy to cook and the skin is soft so need not be peeled.

Not only is delicata squash pretty to look at, but it is also nutritious. It is a good source of potassium and dietary fiber, and contains magnesium, manganese and vitamin C and B.

Delicata can be either pan fried, or baked and also used to make soups. I tried to make a subzi with Indian flavor. I made a sweet and sour subzi with delicata squash.
Of course, it is not available in India. But in USA where it is easily available, as a seasonal vegetable, it is good for health.

           

Ingredients:

•      1 delicata squash (about 6 to 8 inches long)
•      1 onion chopped
•      2 green chiles chopped
•      1 inch ginger chopped
•      2 Tbsp. tamarind paste
•      3 to 4 Tsp. jaggery
•      Salt to taste

Seasoning:

•      1 or 2 red chiles
•      1 Tsp. chana dal
•      1/2 Tsp. urad dal
•      1 Tsp. mustard seeds
•      1/2 Tsp. jeera seeds
•      Pinch of asafetida
•      2 Tsp. oil
•      !/2 Tsp. turmeric powder
•      Few curry leaves
•      Cilantro to garnish

Directions:

1.      Wash and cut the delicata squash in half.
2.      Scoop out the seeds.
3.      Skin of delicata is not tough.
4.      It cooks faster and is tender after cooking and tasty.
5.      Cut the half portions in to parallel strips.
6.      Cut the pieces as small/big as you like.
7.      Peel and chop onion.
8.      Wash, peel and cut ginger.
9.      Wash and chop green chiles.
10.      Heat a thick bottomed pan.
11.      Add oil.
12.      When the oil is hot, add red chile.
13.      After a minute, add chana and urad dal.
14.      Keep stirring.
15.      When the dals get slightly brown, add mustard and jeera seeds.
16.      When the mustard seeds splutter, add hing and curry leaves.
17.      Add chopped onions.
18.      Cook till onions get translucent.
19.      Add delicata pieces, and stir.
20.      Add turmeric, chile powder and salt.
21.      Add tamarind paste.
22.      Add jaggery.
23.      Stir well so that all the ingredients are coated with the masalas.
24.      Add about 1 cup of water.
25.      Let it come to boil
26.      Reduce the heat and let the mixture cook till the pieces are soft to touch.
27.      Remove from stove.
28.      Transfer to a serving dish and garnish with cilantro.
29.      Can be served with rice or roti.

Note:  Tamarind is available in many Indian stores across USA. One can buy either unprocesed tamarind in bags or tamarind pulp in small containers or tamarind powder. Either of these can be used. If using unprocessed tamarind, it has to be soaked in a small amount of water and microwaved for 30 or 40 seconds. Then by squeezing, the juice can be extracted and the pulp and seeds, if any, can be discarded.

Arati puvvu pappu kura (Banana flower/plantain flower/banana heart subzi with moong dal)

Banana plants are native to tropical countries like Indian subcontinent, South East Asia, Philippines and Australia. It is likely that they have been first domesticated in Papua New Guinea.

It is interesting that every part of banana plant is useful and beneficial. Green bananas/plantains, banana stem are edible and are used in many tasty recipes. Banana leaves are used as disposable plates for lunch and dinner. In Thailand, Malaysia and Singapore many snacks are made using the leaves as wrappers.

Common in South East Asian cuisine, banana flowers/banana hearts/plantain flowers are used in many recipes. Banana flowers are tear shaped maroon or purplish flowers hanging at the end of banana clusters. They can be eaten raw or cooked. Fresh blossoms are available in many vegetable markets in India. In USA banana blossoms are available in many Indian stores. Sometimes, the canned banana blossoms are also available.

Banana flower has innumerable health benefits. Foods made of banana flower help in healing the wounds, reducing premature aging and cancer, increasing hemoglobin levels in the body etc. and increasing immunity.

Banana flower contains vitamin A, C, and E and also potassium and a lot of fiber. It is rich in soluble and insoluble fiber.


Banana flower is a natural antidepressant without any side effects.

The flower is preferred for nursing mothers as it boosts milk supply in new mothers.

In South Indian cuisine, there are many subzi recipes. In Eastern states also banana hearts are very popular and they make delicious deep fried vadas etc.

Preparing banana flower for cooking is a tedious and labor intensive process. But once in a while, it is worth all the trouble, keeping in mind the health benefits and the tasty final product!!

 

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Ingredients:

•      1 banana flower (small size)
•      1/2 cup moong dal (either with skin or without)
•      Salt to taste

Seasoning:

•      3 Tsp. oil
•      3 or 4 red chiles
•      1 Tsp. chana dal
•      1 Tsp. urad dal
•      1/2 Tsp. mustard seeds
•      1/2 Tsp. jeera seeds
•      Pinch of hing
•      A few curry leaves

Directions:

1.      Soak moong dal in water for nearly an hour.
2.      Fill a large vessel with cold water and add a little salt and buttermilk. The florets will turn brown or black, if exposed to air. So as soon as you open, they have to be soaked in acidic water solution. 
3.      Apply some edible oil to your palms, as the blossoms are sticky and stain your palms.
4.      Using an old cutting board and a newspaper spread, start opening the flower.
5.      Banana flower contains many bracts (commonly referred to as petals) between rows of flowers.
6.      Remove the tough outer petals, often reddish/magenta in color.
7.      The outer petals can be used as plates or discarded.
8.      The flowers are bunched together.
9.      Initial layers of flowers have tough stamen which is not easy to cut to eat. Also the scale-like outer most petal called calyx has to be removed and discarded.
10.      After a few layers of tough flowers, the flowers are smaller and the stamen and calyx are not tough.
11.      These florets can be soaked in water right away.
12.      After a few of these, the bracts or the petals also become light yellow in color, tightly packed and are soft.
13.      That part of the flower can be used without opening and removing the petals.
14.      Either place all the florets in a vegetable chopper and process or finely chop them on a cutting board.
15.      Washed the processed florets in plenty of water 2 or 3 times.
16.      Boil enough water in a large vessel and add the washed flower.
17.      Add some turmeric.
18.      When the mixture is soft to touch, drain the water and set aside.
19.      Drain moong dal and cook in a pressure cooker for one whistle.
20.      Or, cook in a microwave for 2 or 3 minutes.
21.      Dal must not be mushy.
22.      Heat a deep pan and add oil.
23.      When the oil is hot, add red chiles.
24.      Cook for a minute and add chana dal and urad dal.
25.      When the dal is turning brown, add mustard seeds and jeera seeds.
26.      When mustard seeds splutter, add hing and curry leaves.
27.      Add the cooked flower mixture and mix well.
28.      Add cooked moong dal and mix thoroughly.
29.      Add salt, mix well.
30.      Reduce the heat and cover.
31.      Cook for 3 to 4 minutes.
32.      Turn off the heat and transfer to a serving dish.
33.      Garnish with a little cooked dal and serve.
34.      Makes a very tasty and healthy side dish.
35.      Can  be eaten along with rice or roti. 

Aratikaya nuvvupodi kura (Plantain/green banana subzi with sesame powder topping)

Raw green bananas or plantains are commonly grown in the tropical regions of Southeast Asia and Oceania, including the Malay Archipelago (modern Indonesia, Brunei and the Philippines) and Northern Australia. They are staple food in these regions. Green bananas have a neutral flavor and texture when the unripe fruit is cooked by steaming, boiling or frying.

An average plantain has about 220 calories and is a good source of potassium and dietary fiber.

Green bananas like their yellow counterpart, are a storehouse of health benefits. A variety of recipes using the green bananas are there. Green bananas are very commonly used in treating diarrhea. They are a popular diabetic diet.

                 

Ingredients:

•      2 plantains (raw bananas)
•      1/2 Tsp. turmeric powder
•      2 Tsp. tamarind paste
•      Salt to taste
•      A few curry leaves

Seasoning:

•      2 Tsp. sesame seeds
•      2 Tsp. dhania seeds (coriander)
•      2 Tsp. chana dal
•      1/2 Tsp, hing (asafetida)
•      2  red chiles
•      1 Tsp. mustard seeds
•      1 Tsp. jeera seeds
•      3 Tsp. oil

Directions:

1.     Wash and peel bananas. (Apply a spoon of oil to your palms, before peeling or dicing bananas).
2.      Dice them in to medium size cubes.
3.      Heat a thick pan.
4.      Add sesame seeds and roast without adding oil.
5.      After roasting for 2 or 3 minutes, add hing.
6.      Turn the heat off.
7.      Transfer to a plate.
8.      Similarly, roast chana dal and coriander seeds and transfer to the plate.
9.      Grind the roasted seeds in to a coarse powder.
10.      Add the banana pieces, turmeric powder and tamarind paste to boiling water.
11.      When the pieces are cooked and soft to touch, remove from heat and strain.
12.      Set aside.
13.      Heat oil in a thick pan. 
14.      Add red chiles, mustard seeds and jeera.
15.      When mustard seeds crackle, add hing.
16.      Add curry leaves.
17.      After cooking for a minute, add the cooked banana pieces.
18.      Add salt and stir well.
19.      Add the ground powder. 
20.      Mix well.
21.      Cover and cook on low heat for 3 to 4 minutes.
22.      Transfer to serving dish and garnish.