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.

Patholi with goruchikkudu kaya and sanaga pappu (Patholi with cluster beans and chana dal powder)

Patholi in Andhra cuisine refers to a dry subzi. The main ingredient is either yellow split dal, pesara pappu (moong dal) or chana dal or toor dal. Either blended soaked dal paste or dal powder is added to any sautéed vegetables like cluster beans, kundru sandita or leafy vegetables like methi (fenugreek) or drumstick leavrs and pan fried. Patholi is a popular side dish for either rice or roti. Usually it is served with buttermilk pulusu or raita.

Patholi is known by different names in different parts of India eg. paruppu usili in Tamil Nadu, or a popular Malvani dish Vatli dal in Maharashtra , Goa and Konkan region. In Goa and Konkani cuisine, patoli is a steamed sweet dish with rice flour, coconut and jaggery wrapped in turmeric leaves!

Coming to patholi from Andhra Pradesh, this is a different version from the other recipes that I posted earlier. In this version, I used powdered chana dal (chick pea dal) cooked with sautéed cluster beans.
The advantage with this version is, you do not need to soak, grind, make idlis and process the idlis before you use. It is less time consuming. The dal can be processed dry with chiles and jeera seeds and saved in a jar. No refrigeration or freezing is needed! When I made this dish, all of us liked the flavour and taste!

Ingredients:

•      1 cup goruchikkudu kaya pieces ( cut cluster beans)

•      1/2 cup chana dal

•      1/2 cup diced onion

•      2 red chile

•      2 Tsp. jeera seeds

•      1 Tsp. mustard seeds

•      3 Tbsp. oil

•      Pinch of hing

•      A few curry leaves

•      Salt to taste

Directions:

1.      Wash and cut beans in to small pieces.
2.      Dice the onion.
3.      Coarsely grind chana dal in a mixer, adding one red chile and jeera seeds.
4.      Set aside.
5.      Boil beans in a pressure cooker for one whistle.
6.      Or microwave the pieces till they are half cooked.
7.      Heat oil in a thick and deep pan.
8.      Add red chile, mustard and jeera seeds.
9.      Add asafetida.
10.      When mustard seeds splutter add curry leaves.
11.      After a minute, add onion pieces and sauté till the pieces are translucent.
12.      Add cooked beans.
13.      Stir and cook for 3 to 4 minutes.
14.      Sprinkle the dal mixture and mix thoroughly.
15.      Add salt.
16.      Cook for 2 minutes.
17.      Sprinkle less than half a cup of water and mix well.
18.      Cover and reduce the heat.
19.      Keep stirring regularly.
20.      If necessary, sprinkle a little more water.
21.      Cover and cook on low heatfor about 5 to 6 minutes.
22.      When the chana dal mixture and vegetable are fully cooked, turn off the heat.
23.      Cover and let it rest for five minutes.
24.      Transfer and serve.
25.      A nice side dish for rice or roti.
26.      Popular combination for this subzi is Roasted eggplant chutney or raita

Green apple tomatillo subzi ( apple and tomatillo subzi)

Apple is the most popular fruit which may be the reason for the popular saying "an apple a day keeps the doctor away"!

Apples are high in fiber, and many antioxidants. They are very filling. They are high in carbohydrate and sugar content, but they have very low glycemic index. They are rich in vitamin C and potassium which are very beneficial for health.


Health benefits of apples are numerous, like, antioxidant benefits, cardiovascular benefits for blood sugar control, anti-cancer benefits and anti-asthma.

A variety of recipes can be tried with raw apples. Here I am giving a subzi recipe where I have used some tomatillos also to add to the taste and flavor.

In USA, many green apples which are still not ripe are available in abundance. In India, Granny Smith apples, which are available in super markets or some locally grown apples are good for this dish,

 

Ingredients:

•      5 or 6 green apples
•      4 or 5 tomatillos
•      1 inch cinnamon stick
•      1/2 Tsp. jeera seeds
•      1/4 Tsp. turmeric powder
•      1/4 Tsp. chile powder
•      1/2 Tsp. coriander powder
•      2 Tsp. jaggery
•      1 Tsp. sambar powder
•      2 Tsp. oil
•      Salt to taste

Directions:

1.      Dehusk and soak tomatillos in soap water.
2.      Scrub them well so that the gluey stuff is cleaned off.
3.      Wash them well and dice them into small pieces.
4.      Wash and peel apples.
5.      Cut them into uniform pieces.
6.      Heat oil in a thick pan.
7.      Add cinnamon stick and jeera seeds.
8.      Cook for a minute and add tomatillo pieces. 
9.      Mix them well and cook till the pieces are mushy.
10.      Add turmeric, chile and coriander powders and keep stirring.
11.      Add apple pieces and about half a cup of water.
12.      Add jaggery and mix well.
13.      Cover and let cook on low heat.
14.      After about 10 minutes, check the apple pieces whether they are soft.
15.      Add sambar powder and salt.
16.      Cook for about 3 to 4 minutes.
17.      Transfer to serving bowl and garnish with cilantro.

     It is a tasty side dish for rice and roti.

Red/purple cabbage pappu kura Red /purple cabbage subzi with moong dal )

The red cabbage (purple leaved varieties) is a kind of cabbage and is also known as purple cabbage, red kraut, or blue kraut (as it turns blue after cooking). To retain the red color, it is necessary to add lemon juice or vinegar to the recipe.

Red cabbage is commonly grown in Northern Europe, throughout the Americas, in China and Africa. Now red cabbage is being grown in some parts of India also. We can buy red cabbage in many super markets in India.

When it comes to health benefits of red cabbage, they are innumerable.

Red cabbage is a good source of manganese, dietary fiber, potassium, vitamin B1, folate and copper. It also has magnesium, calcium and niacin.

Red cabbage contains a lot of vitamin C which is crucial antioxidant. So consuming red cabbage boosts the immune system, fights inflammation and arthritis. Consumption of red cabbage aids healthy bones and reduces the risk of osteoporosis. Because of its high fiber content, it promotes a healthy gut.

Uncooked red/purple cabbage is most commonly eaten in salads. But, there are quite a few Indian recipes also. I tried adding moong dal and make a subzi. As both cabbage and dal are very good for health and very little oil is used, it is a very healthy recipe.

Ingredients:

•      Purple cabbage (medium size to get 2 cups chopped cabbage)
•      1/2 cup moong dal (without skin)
•      1/2 Tsp. turmeric powder
•      Salt to taste
•      Few curry leaves

Seasoning:

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

Directions:

1.      Soak dal in water for about an hour.
2.      Wash the cabbage and remove outer leaves if necessary.
3.      Chop it uniformly.
4.      Cook moong dal either in a microwave or directly so that it is just parboiled.
5.      Drain and keep it.
6.      Heat oil in a pan. 
7.      When oil is hot, add red chiles.
8.      Add urad dal, mustard and jeera seeds.
9.      After 2 minutes add hing and add curry leaves.
10.      Add chopped cabbage and mix well.
11.      Add the dal to the cabbage and stir well.
12.      Cover and cook on low heat for 4 to 5 minutes.
13.      Keep stirring regularly.
14.      When the pieces of cabbage and dal are soft to touch, stop cooking.
15.      Transfer to a serving dish.
16.      This subzi is a good side dish for rice and roti.
17.      Precooking dal is optional. If you want, you can avoid cooking before and add the soaked dal directly.

Aakakara kaya kura (Kakoda/Teasle gourd subzi)

Aakakara kaya, known as kakoda in Hindi is a species of flowering plant in the gourd family. It is known as Bristly balsam pear, spiny gourd or teasle gourd. Aakakara kaya is eaten in all regions of India and some parts of South Asia. In some parts of Andhra, it is known as boda kakara kaya also. This is a seasonal vegetable which is in markets during monsoon. 

The fruit has a lot of health benefits. Some of the benefits are reducing blood sugar levels, reducing chances of cancer, reducing excess sweating etc. Also, help in anti-aging, improving eyesight are some more benefits. High fiber content helps in easy digestion.

                                                                               

Ingredients:

•      2 cups aakakara kaya pieces
•      1/2 Tsp. turmeric powder
•      1 Tbs. tamarind paste
•      2 Tbs. jaggery pieces or powder
•      1 Tsp. rice flour
•      Salt to taste

Seasoning:

•      2 Tsp. oil
•      1 or 2 red chiles
•      1 Tsp. urad dal
•      1/2 Tsp. mustard seeds
•      1/2 Tsp. jeera seeds
•      Pinch of  hing (asafetida)
•      Few curry leaves

Directions:

1.      Wash and cut aakakara kaya in to discs or long pieces.
2.      Remove seeds, if they are too hard and tough.
3.      Boil water in a pan and add the pieces.
4.      Add turmeric powder.
5.      When the pieces are slightly soft, remove from heat.
6.      Drain the water and set aside the pieces.
7.      Heat oil in a thick pan.
8.      Add red chile, urad dal, mustard seeds, and jeera seeds.
9.      When mustard seeds splutter, add hing and curry leaves.
10.      Add the cooked aakakara kaya pieces.
11.      Mix well.
12.      Add tamarind paste.
13.      Keep stirring and add jaggery and rice flour.
14.      Reduce flame and keep mixing.
15.      Cook for five minutes and remove from heat.
16.      Transfer to serving dish.
17.      Can be eaten along with roti or rice.

Vakkaya pappu ( Dal flavoured with vakkaya)

Vakkaya is well known as Karuanda in Hindi. It is also known as pickle berry! The fruit is quite tangy. Variety of chutneys and pickles are made using these fruits. Vakkay contains pectin and accordingly is a useful ingredient in making jelly, jam and chutneys.

Vakkaya is a rich source of iron, so sometimes it is used in treatment of anaemia. It contains afair amount of Vitamin C. The fruits are available during monsoon season. Ripe ffruits exude a white latex when severed from branch.

Either toor dal or moong dal or masoor dal can be used to make vakkaya pappu. As the fruits are tangy, the dal has a nice taste and flavour.

Ingredients:

•      2 cups cooked dal
•      1/2 cup vakkayalu cut in to quarters
•      2 or 3 green chiles

Seasoning: 

•      2 Tsp. oil
•      2 red chiles
•      1/2 Tsp. urad dal
•      1 Tsp. mustard seeds
•      1 Tsp. jeera seeds
•      Pinch of hing
•      Few curry leaves
•      Cilantro for garnish

Directions:

1.      Wash and cut vakkayalu in to two or four pieces.
2.      Remove the seeds.
3.      Cook dal in a pressure cooker.
4.      Heat oil in a thick sauce pan.
5.      Add red chiles.
6.      After a minute, add urad dal. 
7.      Keep stirring.
8.      When urad dal is turning brown in color, add mustard seeds and jeera seeds.
9.      Add hing.
10.      Add half cup of water.
11.      Add pieces of vakkayalu.
12.      Let them cook for a few minutes.
13.      See that the pieces are not overcooked.
14.      Add green chiles and cooked dal.
15.      Add salt, turmeric powder and a pinch of hing.
16.      Let the mixture cook for five to ten minutes.
17.      Add curry leaves and let cook.
18.      After a few minutes, remove from heat.
19.      Transfer to a serving dish and garnish with cilantro.

Capsicum (bell pepper) stuffed with Korralu (foxtail millet) and vegetables

Millets are a group of variable small-seeded grasses widely grown around the world. Millets are important crops in the semiarid tropics of Asia and Africa. Mostly widely grown are sajjalu (pearl millet) which is an important crop in India and parts of Africa.

Fox millet, korralu have many health benefits. This tiny grain is gluten-free and packed with nutrition. Even though it is called a grain, millet is actually a seed. Korralu are high in calories, thus giving strength and energy. Korralu are rich in proteins, and very low in fat.

Millets are full of nutrients your body needs, such as, magnesium, calcium, manganese, phosphorus vitamins and antioxidants. Millets do not have any fiber and sugar in any form. Consuming organic korralu has more benefits as they are free of pesticide residues.

Korralu is a good diabetic food and a replacement for rice. Unlike rice, millets release glucose steadily without affecting the metabolism of the body.

Recently lot of rice eaters are switching to millets and quinoa etc. Some interesting recipes with millets are being experimented. In this post I have tried to stuff bell peppers with korralu cooked along with vegetables and bake/microwave or pan fry. Instead of korralu, we can use either  cooked rice or noodles. Go ahead and try out.

                                           






  

Ingredients:

•      5 or 6 bell peppers (medium or small sized)
•      1/2 cup chopped onion
•      1/3 cup finely chopped carrots
•      1/3 cup finely chopped beetroot
•      1/3 cup green peas
•      2 finely chopped green chiles
•      1 cup cooked korralu (foxtail millet)
•      1/2 cup grated cheese

Seasoning :

•      1/2 Tsp. jeera seeds
•      1/4 Tsp. turmeric powder
•      1 Tsp. garam masala
•      1/2 Tsp. chili powder
•      Salt to taste
•      3 Tsp. oil

Directions:

1.      Cook about 1/3 cup millets in either pressure cooker or on stove top.
2.      Let it cool and set aside.
3.      Wash and clean capsicum.
4.      Cut into half and deseed.
5.      Heat oil in a thick pan.
6.      Add jeera seeds.
7.      Cook for 2 minutes,
8.      Add chopped onion, let it cook till onion pieces are translucent.
9.      Add chopped carrot, beetroot and green peas.
10.      Keep stirring.
11.      Add chile powder, garam masala and salt.
12.      Stir well and cook till the vegetables are soft to touch.
13.      Add cooked millets.
14.      Let the mixture cook for 5 minutes.
15.      Let it cool.
16.      Fill the capsicum halves with the mixture.
17.      Top the stuffed capsicum with grated cheese.
18.      Place the capsicum on a baking sheet and bake them in an oven.

Instead of baking, you can pan fry the stuffed capsicum:

1.       Heat oil in a thick pan.
2.       Carefully place the capsicum in the pan taking care that they do not flip.
3.      Cover and cook on very low heat.
4.      Carefully move the capsicum so that they do not get burnt.
5.     When the capsicum is soft to touch and the cheese melts, transfer to a serving plate.

To microwave:

1.      Place the capsicum in a microwave safe flat dish.
2.      Microwave on medium heat till the skin is soft to touch.

Cranberry sweet and sour chutney

Cranberries are acidic to taste and taste very much like vakkay in Telugu or karonda in Hindi.

Fresh cranberries can be frozen at home and will keep up to 9 months.

In some metropolitan cities in India, cranberries are available.

Cranberries can be called wonder fruit as they have many nutritional benefits. They help in preventing urinary tract infections. They are well known for anti-inflammatory benefits, cardiovascular benefits, anti-cancer benefits and antioxidant protection etc.

Cranberry sauce or relish are commonly associated with traditional Thanksgiving dinner.

Cranberries are usually processed into products such as juice, jam, sauce etc or sweetened dried.  We can make some popular Indian dishes like chutneys or pickles etc I have tried sweet and sour chutney. If you prefer, you may fry some garlic pods in oil and use them as topping. It reminds one of popular Andhra tamarind sweet and sour chutney!

Now, fresh cranberries are available in stores.

 

 

 

Ingredients:

•      1 cup cranberries
•      1 Tsp. methi mustard powder
•      2 Tsp. chile powder
•      3 to 4 Tsp. jaggery
•      Salt to taste
•      3 to 4 Tsp. oil
•      A few garlic pods (peeled)

Directions:

1.      Wash and dry cranberries on a cloth.
2.      Heat a thick pan and add oil.
3.      When the oil is hot, add cranberries.
4.      Keep stirring till the cranberries pop.
5.      When all the berries popped up, remove from heat.
6.      Add chile powder, methi mustard powder, jaggery, and salt.
7.      Mix well and let the mixture stay in hot pan.
8.      If preferred, you can process the chutney in a grinder or just mash it with ladle
9.      If using garlic, fry the garlic in hot oil and add it to the chutney.
10.      Transfer the chutney to a bottle.
11.      The sweet and sour taste and the flavor are unique.