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.

Gummadikaya (kaddu) halwa (Red pumpkin halwa)

Gummadikaya (pumpkin) is a popular vegetable in many countries.

In India all over the country gummadikaya is available. In many areas it is used in festive occasions like weddings and house warming functions. Either a subzi or a pulusu (mixed vegetable sweet and sour stew) cooked with pumpkin is definitely served in festive lunches.

Similarly in North America and Canada pumpkin pie is a traditional part of Thanksgiving meals. From middle of September, one finds many kinds of pumpkins all over USA. Pumpkins have a lot of significance in Halloween folklore.

Pumpkin leaves, flowers and seeds are edible.

Pumpkin has a lot of medicinal value also. Pumpkin is highly nutritious and very rich in vitamin A.
It is contains high amount of antioxidants and may reduce risk of chronic diseases and boost immunity. Pumpkin is high in nutrient density and low in calories. Consuming pumpkin may help in weight loss.

Some people may be allergic to pumpkin. Also, it is mildly diuretic, which means eating a lot of pumpkin may induce production of more urine.

In USA and Canada you find pumpkin pie, pumpkin bread and even pumpkin latte! In India lot of subzis and sweets are made with pumpkin. Here is a recipe for pumpkin halwa. Very little sugar and ghee (clarified butter) are used, so that it is not overly rich!

This festive season, try out this halwa for your holidays!

Ingredients:

•      3 cups grated pumpkin
•      3/4 cup sugar 
•      1 or 2 Tbs, sooji (cream of wheat)
•      2 Tbs. ghee (clarified butter)
•      2 Tbs. cashew nuts
•      1 Tbs. raisins
•      4 or 5 green cardamom 

Directions:

1.      Wash and cut the pumpkin in half.
2.      Remove seeds and inside pulp.
3.      Peel the skin off.
4.      Either you can grate them  or
5.      Cut in to one inch pieces.
6.      Process the pieces and a vegetable chopper.
7.      Grind in a powder grinder or pestle and mortar cardamom seeds.
8.      Heat a thick pan. 
9.      Add ghee.
10.      When the ghee melts, add cashews and cook for 2 minutes.
11.      When cashews are turning brown, add raisins.
12.      Remove them from the pan and set aside.
13.      To the same pan, add sooji.
14.      Keep stirring so that sooji is not burnt.
15.      After 2 or 3 minutes, add grated/processed pumpkin.
16.      On low heat cook for 5 to 6 minutes.
17.      Keep stirring.
18.      When the moisture is almost evaporated, add sugar.
19.      After adding sugar, more moisture will be there.
20.      Keep stirring till the mixture becomes compact and leaves the sides and bottom of the pan.
21.      When touched, the mixture does not stick to the fingers.
22.      At this stage, the halwa is ready.
23.      Add cardamom powder and nuts.
24.      Mix well. 
25.      Transfer to serving bowl and serve hot.
26.      Tastes nice whether eaten hot or refrigerated. 

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.

Kamal kakadi dry subzi (Lotus stem/ root dry subzi)

Kamal kakadi/lotus stem/lotus root is the root of the lotus plant. The rhizomes of lotus are consumed as a vegetable in 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 tIndia, lotus stem is not a common vegetable. I notice that it is sometimes available in online stores. In USA many Asian markets sell them whole or 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 mostly in subzis, soups, salad or pickled in vinegar (with sugar, chile and garlic). Subzi made with kamal kakadi as the main ingredient and including baingan (eggplant), aloo (potato) and palak (spinach) is highly significant in Sindhi weddings and is a part of a 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 increase production of urine, which in turn 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 is packed with fiber which keeps one full for a longer period.

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

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

As mentioned earlier, a lot of dishes are made with kamal kakadi. In fact, this is the first time I cooked with this ingredient! I tried a pan fry subzi using the kamal kakadi.

Ingredients:

•      2 or 3 kamal kakadi (lotus stem)
•      3 Tbsp. besan (chickpea flour)
•      2 Tsp. coriander powder
•      1 Tsp. jeera powder
•      2 Tsp. amchur (mango powder)
•      2 Tsp. chile powder
•      1 Tsp. garam masala
•      Salt to taste
•      3 Tbsp. oil

Directions:

1.      Soak in water for fifteen twenty minutes.
2.      Clean thoroughly scrubbing the outer surface.
3.      Repeat washing and cleaning till the stems look clean.
4.      Peel the outer skin.
5.      Cut the stems in diagonal slices.
6.      Cook the slices in pressure cooker for one or two whistles.
7.      Open the cooker and drain off the water from the kakadi stems.
8.      Take besan in a bowl and add all the dry powders to it.
9.      Mix thoroughly.
10.      Heat oil in a thick pan.
11.      Add the boiled slices of kamal kakadi.
12.      Keep mixing.
13.      Sprinkle the besan mixture over the slices.
14.      Keep stirring.
15.      Sprinkle a little water, cover and cook on low heat.
16.      Keep stirring.
17.      When besan is cooked well and gets brown in color, stop cooking.
18.      Transfer to serving dish.
19.      Kamal kakadi dry subzi can be eaten with rice or roti.

Vankaya chintachiguru kura (Eggplant with tender tamarind leaves)

Chintachiguru, tender tamarind leaves is available in South India during early spring. As the name suggests, tender leaves from tamarind tree are sold in Andhra Pradesh and other South Indian states. The leaves have a subtle flavor without being overly sour. They increase the nutrient value of the dish and add a nice tangy taste to it.

The leaves are a good source of vitamin C. As any seasonal vegetable, use of the leaves is recommended by nutritionists.

When the leaves are fully grown, they are not easily chewable and are not tasty!

Quite a few dishes are made with the leaves like chintachiguru chutney, chintachiguru pulao etc. Here is a recipe to make vankaya subzi.

Ingredients:

•      5 or 6 medium size vankaya (eggplant)
•      1 cup chintachiguru
•      2 Tsp. dry coconut powder
•      2 Tsp. white til (sesame seeds)
•      1 or 2 onions
•      2 green chiles
•      1 Tsp. grated ginger
•      1 Tsp. turmeric powder
•      Salt to taste
•      2 Tsp. oil
•      1 Tsp. mustard seeds
•      1 Tsp. jeera seeds

Directions:

1.      Clean chintachiguru by rubbing the stems between the palms.
2.      Remove all stems etc.
3.      Wash and drain the leaves.
4.      Wash and cut vankaya, each one in to about eight pieces.
5.      Soak the pieces in water.
6.      Peel and cut the onion in to small pieces.
7.      Dry roast the til seeds.
8.      Place the chintachiguru, green chile, ginger, dry coconut, roasted til and half the onion pieces.
9.      Grind to make a paste.
10.      Heat a pan and add oil.
11.      Add mustard and jeera seeds.
12.      When mustard seeds splutter, add onion pieces.
13.      Mix well and cook till onion turns translucent.
14.      Add vankaya pieces.
15.      Cook for about 5 minutes.
16.      Keep stirring.
17.      Add the ground chintachiguru paste and stir well.
18.      Sprinkle a little water and let cook.
19.      Cover and cook on medium heat till vankaya pieces are well cooked.
20.      When all the fluid has evaporated, remove from heat.
21.      Transfer to a dish and serve.
22.      Can be eaten with rice or roti.

Alasanda potato subzi (Snake beans and potato subzi)

Alasanda/bobbarlu/barabati are known as snake beans or yard long beans. In North India, the beans are called lobia, in Maharashtra chawli, in Karnataka alsande kalu, and in Tamilnadu karamani.

The dehydrated beans are known as black eyed beans. Black eyed beans are used to make dal and some subzis and salads. The fleshy pods are usually harvested while they are immature and eaten as green vegetables. Fresh alasanda are one of the finest sources of folates, vitamin C and an average  amounts of minerals like iron, copper, manganese and calcium. They provide a lot of fiber.

There are quite a few recipes using the green alasanda. Here is one subzi recipe made along with potatoes in tomato gravy.

Ingredients:

•      2 cups  cut Alasanda beans
•      2  Potatoes diced
•      2 Tomatoes
•      1 medium onion
•      2 garlic pods
•      1/2 inch ginger
•      1 Tsp. chile powder
•      1 Tsp. Garam masala
•      1/2 Tsp. turmeric powder
•      1 Tsp. jeera
•      2 Tsp. oil
•      Salt to taste

Directions:

1.      Wash and cut beans to one inch long pieces.
2.      Wash, peel and dice potatoes.
3.      Wash and cut tomatoes.
4.      Peel and cut onions.
5.      Peel garlic pods.
6.      Grind onion, garlic and ginger into a paste.
7.      Grind tomatoes also separately.
8.      Heat a thick bottomed pan.
9.      Add oil and when oil is hot, add jeera.
10.      After 1 minute add onion paste.
11.      Cook for about 3 minutes.
12.      Add tomato paste.
13.      Keep stirring.
14.      Add turmeric powder, chile powder.
15.      Add potato pieces and cook for 4 to 5 minutes, till the pieces are half cooked.
16.      Add beans and mix well.
17.      Add salt.
18.      Add more water, if needed.
19.      Cover and cook for 3 to 4 minutes.
20.      If you are in a hurry and want to reduce cooking time, you may pressure cook.
21.      When potato pieces and beans are soft to touch, remove from heat.
22.      Transfer to a serving dish.
23.      Garnish with cilantro and serve.
24.      A nice side dish for rice and roti.

Mulaga aku podi (Drumstick leaves powder)

Drumsticks, which are popular ingredients in sambar, sweet pulusu etc. are commonly cooked in South India. Moringa, drumstick trees are native to Africa and Asia.

Many parts like immature seed pods (mulakkadalu/drumsticks), leaves and flowers of moringa are edible and have a lot of health benefits.

Juice from mulaga aku is believed to have stabilizing effect on BP and sugar levels. It is used to treat anxiety.

The leaves are used to treat diarrhea, dysentery and colitis. Juice of leaves is used as a diuretic.
Leaves and buds are useful as external application also to treat headache and skin infections. Leaves are helpful in killing intestinal worms. Drumstick leaves are supposed to be good protein sources, vitamin C, vitamin A, calcium and potassium. They are power houses of nutrients.

In India, drumstick trees are commonly grown in many places. Mulaga leaves are available in some of the local markets. In USA, Indian stores in many cities sell bunches of drimstick leaves.

In Andhra Pradesh, it is customary to consume the leaves at least once, during the monsoon season! Maybe to ward off stomach infections!!

A lot of recipes are available in Andhra cuisine. Here is a recipe to make mulaga aku powder. It is a good side dish for rice, idli and dosa etc. It is a good idea to include the powder every day as a side dish or as a topping to some subzi etc.!

Ingredients:

•      2 cups mulaga aku
•      A few curry leaves
•      3 Tbsp. chana dal
•      3 Tbsp. urad dal
•      2 Tbsp. dhania (coriander) seeds
•      2 Tbsp. peanuts (optional)
•      Small round ball (as big as ping pong ball) of tamarind
•      4 or 5 red chiles
•      A pinch of hing
•      Salt to taste

Directions:

1.      Wash and clean the drumstick leaves and curry leaves.
2.      Dry the leaves on cloth or in the shade.
3.      Heat a thick pan and dry roast (without any oil) chana dal.
4.      When the dal turns golden brown, transfer the dal to a plate.
5.      Let cool.
6.      Dry roast urad dal and transfer the dal to the same plate.
7.      Dry roast coriander seeds also and transfer.
8.      If adding peanuts, roast them and remove skins.
9.      Roast red chiles without oil.
10.      Add hing to the hot pan and keep for a minute.
11.      Add the hing to the mixture.
12.      Set aside the mixture to cool.
13.      Roast the leaves also without adding oil.
14.      Roast the curry leaves.
15.      Make sure the tamarind does not have any seeds.
16.      Grind the roasted dals etc and add tamarind to the mixture and continue grinding.
17.      When the mixture is coarsely ground, add the roasted leaves.
18.      Add salt.
19.      Keep grinding.
20.      The powder tastes nice when it is coarsely ground.