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.

Beerakaya pottu pacchadi (Ridge gourd/Taroi peel chutney)

Beerakaya or taroi as it is known in Hindi is Ridge gourd or sponge gourd. It is referred to as Luffa also. It is a ridged and dark green vegetable with white pulp inside. The fruit of this species is eaten as a vegetable. This vegetable is popular in India, China and Vietnam.

When the fruit is fully ripened, it is very fibrous. The very ripe fruit is dehydrated and processed to remove everything except the network of fibers. The fibrous skeleton is marketed as luffa or loofah sponge, which is used as a body scrub, or scrubbing sponge for kitchen cleaning etc.

For edible purposes, the gourd has to be very tender, before hard seeds and fiber develop. The taste of the vegetable resembles zucchini.

Beerakaya has a lot of health benefits. some of the benefits are as below.

It is rich in dietary fiber and includes vitamin C, zinc, iron, riboflavin, magnesium etc. The vegetable is low in saturated fat, cholesterol and calories which aids in weight loss. Taroi contains good amount of cellulose and high in water content that helps to relieve from constipation. Some more benefits are reducing sugar levels, improving eye sight, purifying blood etc.

In Andhra beerakaya is a popular sick diet for convalescent people or young mothers after delivery etc. A variety of subzis, dals, chutneys etc. are made using beerakaya. Here is a recipe for a tasty chutney. In this chutney, the main item is the peel of the vegetable. The chutney is full of fiber. Also, the healthy peel is not discarded. Adding walnuts enhances both the taste and nutritive value of the chutney.

Ingredients:

•      1 cup beerakaya peel
•      1/2 cup diced beerakaya
•      2 Tbsp. walnuts
•      2 Tsp. oil
•      2 or 3 green chiles
•      1 Tsp. red chile powder
•      1/2 Tsp. turmeric powder
•      Salt to taste
•      1 Tsp. mustard methi powder
•      2 Tsp. lemon juice
•      Cilantro

Seasoning:

•      1 Tsp. oil
•      1 Tsp. mustard seeds
•      1/2 Tsp. chana dal
•      1/2 Tsp. urad dal
•      Pinch of hing (asafetida)

Directions:

1.      Wash and peel beerakaya (taroi/ridge gourd)
2.      Save the peel.
3.      Finely chop the peel.
4.      If very little peel is available, some diced beerakaya can be added.
5.      If you are using lot of the beerakaya for some other subzi etc. only the peel itself can be used.
6.      Heat oil in a thick pan.
7.      Add the peel and the diced pieces.
8.      Let it cook on low heat for 4 to 5 minutes.
9.      When the pieces are all soft to touch, stop cooking.
10.      Let the mixture cool.
11.      Add the walnut pieces, green chiles, some cilantro and the powder ingredients and grind in a mixer.
12.      Add lemon juice and mix well.
13.      Transfer to a bowl.
14.      Heat oil in a pan for seasoning.
15.      Add dals and mustard seeds and pour the hot seasoning over the chutney.
16.      Garnish with cilantro and serve.

Note:  Adding walnuts is optional. The taste and nutritive value are enhanced by the addition of walnuts. In place of walnut, roasted sesame seeds can be added.

Kamal kakadi rasedar subzi ( Lotus root/stem wet subzi)

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 atem 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 extensively used in North Indian cuisine. They are 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 pre 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 excess 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 keeps one full for a longer period.

Maybe because of all these benefits, lotus roots have been used in Traditional Chinese Medicine to treat a variety of ailments.

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

This time, I tried making a gravy subzi with kamal kakadi. It turned out very tasty.

   

Ingredients:

•      2 or 3 kamal kakadi (lotus root)
•      3 medium tomatoes
•      2 or 3 green cardamom
•      1 black cardamom
•      2 or 3 cloves
•      1 inch cinnamon stick
•      2 medium onions chopped
•      3 or 4 garlic pods
•      1/2 inch ginger
•      1/2 Tsp. turmeric powder
•      1 Tbsp. dhania powder (coriander powder)
•      1/4 Tsp. jeera powder (cumin powder)
•      1 or 2 Tsp. chile powder
•      1/2 Tsp. garam masala
•      Salt to taste
•      2 Tsp. oil
•      Cilantro for garnish

Directions:

1.      Soak the lotus roots in water for fifteen/twenty minutes.
2.      Scrub the outer surface and clean thoroughly.
3.      Repeat washing and cleaning till the stems look clean.
4.      Peel 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.      Peel and chop onions and garlic.
8.      Chop tomatoes.
9.      Grind onion, garlic and ginger in a grinder.
10.      Grind tomatoes coarsely.
11.      Open the cooker when the pressure is normal, drain off the water and save the slices.
12.      Heat a deep thick pan, add oil. When the oil is hot, add the cardamom, cloves and cinnamon stick.
13.      Cook for a minute or two.
14.      Add onion paste. 
15.      Keep stirring and cook till onion paste is very well cooked.
16.      Add tomato paste. 
17.      Cook for 6 to 8 minutes till most of the juice is evaporated.
18.      Add the dry ingredients except garam masala and salt.
19.      Add cooked kakadi slices. 
20.      Let the mixture cook till the slices are well cooked.
21.      Add garam masala and salt. Let it cook for 2 minutes.
22.     Transfer to a serving dish and garnish with cilantro.

Arati doota/davva kootu / Banana stem kootu with moong dal

The tender nutritious stem of banana plant is called arati doota or arati davva in Telugu, vazhaithandu in Tamil and thor in Bengali. In many parts of India, arati doota is eaten in subzis, raitas or kootu etc.

Once a bunch of bananas is harvested, the tree is cut away. Outer layers of the stem are peeled away, till you get the tender inner stem. This stem is edible and has a lot of medicinal value. Chopping and preparing the cut pieces is a tedious process. First, we have to cut the stem into circular discs. While cutting the discs, we have to take out extra fiber, by taking it on the right index finger, while holding the fiber. Repeat the process with the entire stem. Pile the discs together and chop them in to small cubes. The chopped cubes have to be kept in diluted buttermilk. Otherwise, the pieces are decolorized. I included quite a few photographs of the cutting process.

Arati doota is very good for health. It is low in calories and rich in fiber. It is good for kidneys, keeps blood pressure under control. It is good for kidney stones. Arati doota is very beneficial for people who want to lose weight!

Here is a recipe for making kootu, where doota is cooked along with moong dal and fresh grated coconut. I used some moong dal with skin and some without. If you do not have fresh grated coconut, you may substitute it with dry grated coconut.

 

                                     

Ingredients:

•      1 cup Arati doota, chopped fine
•      1 cup cooked moong dal (either with skin or without)
•      2 Tbsp. grated coconut
•      2 or 3 green chiles
•      A few curry leaves
•      A few cilantro leaves 
•      2 Tsp. jeera seeds
•      1 Tsp. mustard seeds
•      1/2 Tsp. turmeric powder
•      1 Tbsp. dhania (coriander) seeds
•      1/2 Tsp. miriyalu (black pepper, whole)
•      1/2 Tsp. cinnamon powder
•      A pinch of asafetida
•      Salt to taste
•      1 Tbsp. oil

Directions:

1.      Clean and chop banana stem as explained.
2.      I used some moong dal with skin and some without.
3.      Cook moong dal in a pressure cooker for one whistle.
4.      Dal must not be mushy.
5.      Similarly partially cook banana stem also.
6.      Heat a pan and roast dhania, some jeera, black pepper without any oil.
7.      Let the mixture cool.
8.      Grind to make fine powder.
9.      Grind grated coconut, green chile and curry leaves to a coarse paste.
10.      Heat oil in a thick pan.
11.      Add mustard and jeera seeds.
12.      When mustard seeds splutter, add asafetida.
13.      Add cooked arati doota and cooked dal.
14.      Mix well and add enough water.
15.      Add the masala powder and coconut paste.
16.      Add turmeric powder, salt.
17.      Mix well and let cook for 4 to 5 minutes.
18.      Keep stirring so that it is not burnt.
19.      When dal and arati doota are nicely cooked, remove from heat.
20.      Garnish with curry leaves and cilantro.
21.      Serve hot with rice or roti.

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. 

Arati doota/davva kura (Banana stem subzi)

The tender nutritious stem of banana plant is called arati doota or arati davva in Telugu, vazhaithandu in Tamil and thor in Bengali. In many parts of India, arati doota is eaten in subzis, raitas and kootu etc.

Once a bunch of bananas is harvested, the tree is cut away. Outer layers of the stem are peeled away, till you get the tender inner stem. This stem is edible and has a lot of medicinal value. Removing the outer layers of the stem is a labor intensive process. First, we have to cut the stem into circular discs. While cutting the discs, we have to take out the extra fiber, by taking it on to the right index finger and make circular movement of the finger, while holding the fiber. Repeat this process with the entire stem. Pile some of the discs together and chop them into small cubes. The chopped cubes have to be kept in diluted buttermilk. Otherwise, the pieces are decolorized. I included quite a few photographs of the cutting process.

Arati doota is very good for health. It is low in calories and rich in fiber. It is good for kidneys, keeps blood pressure under control. It is good for kidney stones. It is very beneficial for people who want to lose weight!

I am giving directions to make arati doota ava kura (banana stem subzi with mustard paste), which is a very popular dish in Coastal Andhra Pradesh.

                                                 

                                               

  

Ingredients:

•      2 cups Arati doota, finely chopped
•      Salt to taste
•      3 Tsp. lemon juice or
•      2 Tsp. tamarind paste
•      3 Tsp. mustard paste or powder

For seasoning:

•      2 Tsp. chana dal
•      1 Tsp. urad dal
•      1 Tsp. mustard seeds
•      Pinch of hing (asafetida)
•      2 or 3 green chiles, chopped
•      1 Tsp. ginger, chopped
•      A few curry  leave

Directions:

1.      Chop the doota into small pieces. The chopped doota has to be soaked in buttermilk added to plenty of water, otherwise the pieces decolorize when they are left outside.
2.      After the doota is ready, boil some water in a deep pan and add the drained chopped doota.
3.      Add turmeric and let it cook till the doota is soft to touch.
4.      Drain the water and set aside the cooked doota.
5.      Heat a pan and add oil.
6.      Add chana dal to the hot oil.
7.      When the dal is turning golden in color, add urad dal and mustard seeds.
8.      Add hing, green chiles and ginger.
9.      Add curry leaves.
10.      Add the cooked doota and keep stirring.
11.      If using tamarind paste, add it now.
12.      Add salt.
13.      Mix well and let it cook for 5 to 10 minutes.
14.      Remove from heat and add lemon juice and mustard paste.
15.      Serve with rice.