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.

Dondakaya rasedar subzi with fresh coconut (Kundru/tindora/gherkin gravy subzi with fresh coconut)

Dondakaya is a very common and widely consumed vegetable. It is available in India throughout the year. It is known as Kundru/Tindora/Gherkin/Ivy gourd or Coccinia in different places.

Kundru is native to many countries extending from Africa to Asia including India, the Philippines, Cambodia, China, Indonesia, Malaysia, Myanmar, Thailand, Vietnam etc. Dondakaya is a small oblong shaped smooth skinned light green to dark green vegetable. It has a mild flavor with a crunchy juicy texture.

In traditional medicine, fruits have been used to treat leprosy, fever, asthma, bronchitis and jaundice. In Bangladesh, the roots are used to treat osteoarthritis and joint pain.

Dondakaya can be made in to subzis using different masalas and chutneys etc. Here is a gravy subzi. I used fresh grated coconut in the gravy which gives a unique flavor to the dish. If fresh coconut is not available, it can be replaced with dry coconut.

Ingredients:

•      15 or 20 dondakaya
•      2 onions diced
•      3 tomatoes (medium sized)
•      1/2 cup fresh grated coconut
•      1 or 2 green chile
•      1/2 inch ginger
•      1 or 2 red chile
•      1 Tbsp. dhania seeds
•      1 Tsp. saunf (fennel seeds)
•      1 Tsp. jeera seeds
•      1 Tsp. mustard seeds
•      1 Tsp. red chile powder
•      1/2 Tsp. turmeric powder
•      Pinch of asafetida
•      3 Tbsp. oil
•      Salt to taste
•      1 Tbsp. tamarind paste
•      1 Tsp. jaggery (optional)
•      1 Tsp. kasuri methi
•      Cilantro for garnish

Directions:

1.      Wash and clean dondakaya.
2.      Remove the ends on both the ends.
3.      Slit the kundru in such a way that they are uncut at one end and slit on the other end.
4.      Wash and dice onion.
5.      Wash and dice tomatoes.
6.      Heat a pan add dhania, saunf and jeera seeds.
7.      Add the red chile.
8.      Roast for 3 to 4 minutes.
9.      When the seeds are turning brown, turn off the heat.
10.      Let cool.
11.      Heat a spoon of oil in the pan.
12.      Add diced onion.
13.      When onion turns translucent, add some diced tomato, saving some for the gravy.
14.      Mix well.
15.      Cook for 2 to 3 minutes.
16.      Add grated coconut, ginger and green chile.
17.      Mix well and stop cooking.
18.      When the dry masalas and onion mixture are cool, grind the dry ingredients in a mixer.
19.      When the mixture is ground to a powder, add the onion mixture.
20.      Add turmeric, chile powders and salt.
21.      Grind to a coarse paste.
22.      Fill each of the kundru with a little bit of ground paste.
23.      Save the rest of the mixture for the gravy.
24.      Place the filled kundru in a microwave safe bowl.
25.      Microwave for 3 to 4 minutes.
26.      Heat oil in a pressure cooker and add mustard seeds and asafetida.
27.      When the mustard seeds crackle, add the stuffed kundru.
28.      Add the rest of the masala mixture.
29.      Add some water.
30.      Close the lid and let it cook for one or two whistles.
31.      If the kundru are tender they cook fast. Even cooking in the microwave is sufficient.
32.      If they are not very tender, you have to pressure cook them till they are soft.
33.      Add the rest of the diced tomatoes.
34.      Add tamarind paste and jaggery.
35.      Cook for 4 to 5 minutes.
36.      Rub the kasuri methi in your palm and add it to the gravy.
37.      Cook for a minute or two.
38.      Remove from the heat.
39.      Transfer to the serving bowl and garnish with cilantro.
40.      A very tasty dish which can be served with rice or roti.

Note: If you want or if you do not have fresh grated coconut, you may use the dry one. 

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.

Mulaga aku chana dal dry subzi (Drumstick leaves chana dal dry subzi)

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 are edible and have a lot of health benefits. Juice from moringa leaves are believed to be having stabilizing effect on BP and sugar levels. The juice 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 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 a power house of nutrients.

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

There is a lot of talk going on about health benefits of Moringa leaves and moringa powder is like a wonder compound in the market! No wonder, Moringa or drumstick plant is known as miracle tree!!
I have already given some recipes using moringa leaves.

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

Here is a recipe to make a dry dal subzi with the leaves.

                                                                                                                                         

                                     

             
Ingredients:

•      1 cup chana dal  
•      2 cups mulaga aku (Drumstick leaves)
•      1 Tbsp. grated fresh coconut

Seasoning:

•      2 or 3 Red chile
•      1 Tsp. urad dal
•      1 Tsp. mustard seeds
•      1 Tsp. jeera seeds
•      Pinch of asafetida
•      2 Tsp. oil
• 
  

Directions:

1.      Wash chana dal.
2.      Soak in water for one hour.
3.      Wash and clean drumstick leaves.
4.      Remove any stems etc.
5.      Cook chana dal in a pressure cooker up to one whistle.
6.      Open the cooker when pressure is released and let the dal cool a bit.
7.      Dal should not be mushy and overcooked.
8.      Heat a thick pan, add oil.
9.      Add red chile. 
10.      Cook for minute.
11.      Add urad dal, mustard seeds and jeera seeds.
12.      Mix well.
13.      Add hing.
14.      Add cooked dal and mix well.
15.      Add the leaves.
16.      Add salt.
17.      Mix well.
18.      Reduce heat and cover.
19.      Cook for 4 to 5 minutes.
20.      Mix well in between.
21.      Remove from heat, cover and let sit for some time.
22.      Transfer to serving dish, Garnish with grated coconut and serve.
23.      A very tasty side dish which can be eaten with rice or roti.

Parwal rasedar subzi with dahi (Pointed gourd wet subzi with yogurt)

Parwal is a summer vegetable easily available in North and Eastern India. It is known as pointed gourd, a vine plant of squash family, similar to cucumber. In many parts of South India, it was not available earlier. Parwal resembles dondakaya (kundru/gherkin/coccinia).

Parwal is easy to digest and so recommended for patients with weak digestion, jaundice etc. It is a good source of carbohydrates, vitamin A and vitamin C. Parwal contains major nutrients and trace elements like magnesium, copper, potassium etc. All these nutrients play essential roles in human physiology.

Ingredients:

•      8 or 10 parwal
•      1 medium size onion
•      2 or 3 pods of garlic
•      1/2 inch ginger
•      1 cup dahi (yogurt)
•      1 or 2 bay leaves
•      1 inch cinnamon stick
•      2 or 3 green cardamom
•      1 black cardamom
•      2 or 3 cloves
•      2 Tsp. dhania powder
•      1 Tsp. chile powder
•      1/2 Tsp. turmeric powder
•      1 Tsp. garam masala
•      Salt to taste

Directions:

1.      Wash and scrape the skin of parwal with a blunt knife. Do not peel.
2.      Remove the edges of parwal and slit like a plus sign, cut only half way on either end.
3.      Apply a little salt and turmeric powder.
4.      Apply the salt and turmeric to the parwal so that they get marinated.
5.      Peel and cut onion.
6.      Wash and clean ginger and cut into pieces.
7.      Peel garlic pods.
8.      Grind half the onion pieces along with ginger and garlic.
9.      Beat dahi and keep it.
10.      Heat oil in a thick pan.
11.      Add parwal and cook for 3 to 4 minutes.
12.      Set aside.
13.      Add cinnamon stick, cardamom, cloves and bay leaf.
14.      Cook for a minute and add onion garlic paste.
15.      Keep stirring.
16.      Add turmeric, dhania and chile powders.
17.      Mix well.
18.      Add salt and garam masala.
19.      When the onion paste is well cooked, reduce the heat.
20.      Add beaten dahi.
21.      Mix well.
22.      Add a cup of water, if needed.
23.      Keep stirring while cooking, so that curd does not split.
24.      Add the parwal and cook on a low heat.
25.      Keep mixing and cook till parwal pieces are soft to touch.
26.      Transfer to a serving dish and garnish with cilantro.
27.      Very tasty dish which can be eaten with rice and 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.

Korralu idli (Foxtail millet idli)

Millets are cereal crops and small seed grasses. There are many varieties of millets like Jowar (Sorghum), Korralu (Foxtail millet), Ragi (Finger millet), Bajra (Pearl millet), Barnyard millet, Kodo millet, Little millet and Proso millet.

Millets are important crops in semiarid tropics of Asia and Africa, with 97% of millet production in developing countries. The crop is favored due to its productivity and short growing season under dry, high-temperature conditions.

Gluten free millets can play a pivotal role in curing several health issues. Millets are a rich source of fiber, minerals like magnesium, phosphorous, iron etc. They are extremely nutritious and good for health.

Millets are good for coronary diseases. By including millets in daily diet, one can manage sugar levels. Millets promote digestion. Foxtail millet helps in detoxification. The presence of iron and calcium in foxtail millet helps in strengthening immunity.

A word of caution, though. Excessive consumption of millet might cause an adverse effect. Millets contain goitrogen, a substance that interferes with the production of thyroid hormones and inhibits iodine uptake and utilization by the thyroid gland. This may lead to the development of enlarged thyroid gland, known as goiter. Goiter causes dry skin, anxiety, depression and slow thinking.

Ingredients:

•      1 cup whole urad without skin
•      4 cups korralu (foxtail millet)
•      1 Tsp. fenugreek seeds
•      2 Tbsp. flat rice (atukulu) (optional)
•      Salt to taste
•      2 or 3 Tsp. grated carrot
•      A few coriander leaves
•      Idli making vessel or idli plates which can be placed in a cooker.

Directions:

1.      Soak urad dal in water for overnight.
2.      Add the fenugreek seeds.
3.      Soak korralu (millets) in plenty of water.
4.      Drain the water.
5.      Grind small amounts of the dal finely in a grinder trying to avoid adding additional water.
6.      When the dal is finely ground, add the drained millet in small amounts.
7.      Process the mixture for a few minutes.
8.      Wash the flat rice and add to the mixture.
9.      Grind for 2 minutes.
10.      Check the consistency of the mixture.
11.      Millets should not be ground fine.
12.      The mixture must feel like sooji or rava to touch.
13.      Grind all the dal and millets and mix thoroughly.
14.      Add salt and mix well.
15.      Cover and leave the batter in a warm place, for the batter to ferment.
16.      Like idli/dosa batter, in a few hours, the batter ferments and you can see the bubbles and the quantity raise.
17.      Pour about a cup of water in the idli maker or cooker.
18.      Grease the idli plates.
19.      Pour 2 spoons of batter in each mold. garnish with grated carrot and cilantro leaves.
20.      Place the idli stand in the cooker and cover.
21.      If using the pressure cooker, the pressure knob need not be placed.
22.      Cook for about 8 minutes after steam starts coming up.
23.      Remove from heat and let it cool for 4 to 5 minutes.
24.      Take the idli plate outside and using a wide spoon or a blunt knife, carefully spoon out the idlis into a serving plate.

 Adding flat rice while grinding, helps in getting soft textured idlis.