Sweet Potato Kara Kuzhambu|Sweet Potato Tamarind Gravy

Sweet Potato Kara kuzhambu is a popular South Indian dish and can be made with various vegetables. Sweet potatoes are fat-free and can be used as a healthier alternative to white potatoes. They are excellent sources of Potassium, Vitamin A and C. The high amount of dietary fiber, the low calorie content and the high amount of water all together make sweet potatoes a great food if you are trying to lose weight.

Ingredients

• Sweet potato - 1
• Onion - 1, medium sized
• Sambar powder - 1 tbsp
• Jaggery - 1 tsp
• Tamarind - Lime sized ball, soak in warm water and extract the water
• Rice flour - 1 tsp
• Salt - To taste

     For the seasoning

• Sesame oil - 1 tbsp
• Mustard seeds - 1 tsp
• Red Chillies - 2
• Fenugreek seeds - 1 tsp
• Channa dal - 1 tsp
• Curry leaves - Few
• Asafoetida/Hing/ - 1/4 tsp

Method

1. Heat oil in a pan and add mustard seeds.
2. Once the mustard seeds start to splutter, add fenugreek seeds, channa dal, red chillies, hing and curry leaves.
3. Add sambar powder and stir till it changes its color.
4. Add chopped onion and fry till it turns transparent.
5. Add chopped sweet potatoes and tamarind water. Cook till the sweet potatoes are fully cooked.
6. Mix rice flour with water and make a smooth paste.
7. Add this paste to the gravy and stir continuously till the gravy thickens.
8. Add jaggery and mix well.
9. Turn off the stove and serve hot with rice.

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Vermicelli Upma|Semiya Upma|சேமியா உப்புமா

Vermicelli upma/Semiya upma is the popular South Indian breakfast item which can be done in minutes. This nutritious and healthy dish can be eaten for breakfast or dinner or as an evening snack.

Ingredients

• Vermicelli/Semiya - 1 cup
• Grated carrot - 1/2 cup
• Onion - 1, medium sized
• Green chillies - 1
• Water - 3 cups
• Salt - To taste
• Ghee - 2 tsp

     For the seasoning

• Oil - 1 tbsp
• Mustard seeds - 1/2 tsp
• Channa dal/Kadalai paruppu/கடலை பருப்பு - 1 tsp
• Urad dal/Ulundu/உளுந்து - 1 tsp
• Curry leaves - Few

Method

1. Roast vermicelli with ghee in a pan and keep aside.
2. Heat oil in a pan and add mustard seeds.
3. Once the mustard seeds start to splutter, add channa dal and urad dal. Fry till they turn light brown.
4. Add curry leaves and fry for few seconds.
5. Add chopped onions,green chillies and little salt. Saute till transparent.
6. Add grated carrot and mix well, cook for 3 minutes in medium heat. Sprinkle some water when required.
7. Add 3 cups of water and allow it to boil. Adjust salt to taste.
8. Simmer the stove and add roasted vermicelli little by little to avoid formation of lumps.
9. Keep stirring in low-medium heat until it reaches the consistency you desire.
10. Serve hot with chutney of your choice.

Tips

- You can also substitute chopped carrots and beans for grated carrot.

- You can sprinkle some ghee roasted dry fruits few seconds before turning off the stove.

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Tomato Sabji|Tomato Bajji|Thakkali Bajji|தக்காளி பஜ்ஜி

Tomato sabzi/Tomato sabji is an easy and delicious dish which is served as side dish for South Indian breakfast recipes like Idli, Dosa or pongal and can also be served with roti or chapati. It is prepared by sauteing tomatoes and onion with seasonings.

Ingredients

• Tomatoes - 3, large sized
• Onion - 1, medium sized
• Coriander leaves - A handful
• Mustard seeds - 1 tsp
• Channa dal/Kadalai paruppu/கடலை பருப்பு - 2 tsp
• Urad dal/Ulundu/உளுந்து - 1 tsp
• Red chillies - 3
• Curry leaves - Few
• Salt - To taste
• Oil - 1 tbsp

Method

1. Heat oil in a pan and add mustard seeds.
2. Once the mustard seeds start to splutter, add channa dal, urad dal and red chillies. Saute till it turns light brown.
3. Then add curry leaves and fry for few seconds.
4. Add finely chopped onions and little salt. Saute till it becomes transparent.
5. Now add finely chopped tomatoes and cook covered in low-medium heat till mashed.
6. Add coriander leaves and mix well.
7. Adjust salt to taste and serve hot.

Tips

- Use juicy tomatoes so that you don't have to add water and therefore tastes better.
- If the tomatoes are not sour, add little tamarind paste to the dish before adding coriander leaves.

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Vegetable Biryani

Vegetable Biryani is a healthy and colorful rice dish prepared with spices and vegetables. This nutrient rich recipe contains soya chunks and vegetables chiefly carrots and green beans. Protein-rich soya chunks provides similar taste of meat and is good for women health to maintain healthy bones and overcome menopausal symptoms.

Ingredients

• Basmati rice - 2 cups
• Carrot - 1/2 cup, chopped
• Green beans - 1/4 cup, cut into 1 inch pieces
• Potato - 1/2 cup, peeled and cubed
• Soya chunks - 1/2 cup
• Onion - 1, medium sized
• Tomatoes - 2, large sized
• Ginger garlic paste - 2 tbsp
• Chilli powder - 1 tsp
• Biryani masala - 2 tbsp
• Garam masala - 1 tbsp
• Mint leaves - 1/2 cup
• Coriander leaves - 1/2 cup
• Cinnamon/பட்டை - 1 inch
• Cloves/கிராம்பு - 2
• Fennel seeds/சோம்பு - 1 tsp
• Marathi mokku/மராத்தி மொக்கு - 2
• Star anise/Annachi mokku/அன்னாச்சி மொக்கு - 2
• Bay leaf - 1
• Salt - To taste
• Ghee - 1 tbsp
• Oil - 1 tbsp

Method

1. Soak the basmati rice for half an hour. Drain the water and keep aside.
2. Boil water in a pan and turn off the stove. Add soy chunks and let it sit for 5 minutes. Rinse with cold water and squeeze the water. Keep aside.
3. Heat ghee and oil in a cooker and add cinnamon, cloves, fennel seeds and bay leaf. Saute till it leaves a nice aroma.
4. Add chopped onions and little salt. Saute till golden brown.
5. Add ginger garlic paste and tomatoes. Cook till mashed.
6. Add coriander leaves and mint leaves & cook till wilted.
7. Add chilli powder, biryani masala and garam masala & mix well.
8. Then add chopped vegetables and soy chunks to the cooker and cook for 2 minutes.
9. Now add well drained rice and mix well.
10. Add 3 cups of water and adjust salt to taste.
11. Close the lid and cook for 1 whistle. Then simmer the stove for 5 minutes and turn it off.
12. After the pressure is released gently mix the rice.
13. Serve hot with raita.

Tips

- You can add or omit vegetables like potatoes, green peas, cauliflower, capsicum and beetroot.
- You can also sprinkle some ghee roasted dry fruits over the rice before serving.

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Preparation of Tofu

People have a very negative opinion of tofu, even if they have never tried. Only the bad preparation ruins the dish. Tofu is highly nutritious and tastes good if prepared properly. Here are the easy ways to prepare tofu so that you can make it delicious.

1. Types of tofu
     There are many types but the most common types are silken, soft, firm and extra-firm. Choose soft or silken tofu for any dish that needs a soft and creamy texture and used in desserts, cakes, sauces and dressings. Choose firm or extra-firm for any dish where the tofu needs to hold its shape like stir-fries and manchurian dishes.

2. Purchase and Storage of Tofu
     The fresher the better. Purchase with later expiry date. Buy organic tofu if possible, as soybean crops are heavily treated with pesticides. Once bought, open it and store in an airtight container filled with water covering the tofu block. Change the water daily.

3. Press tofu
     Pressing tofu is the most important step. It removes excess moisture, so that more flavor can be absorbed while cooking. Firm or Extra-firm tofu only can be pressed. It soaks up marinade better and holds together while cooking. Cut the tofu width wise into 2 blocks. Place the tofu blocks between two kitchen towels on a tray and place a cutting board on the top. Then place a weight of around 4 to 5 kgs (preferably books, as it distributes the weight evenly). Change the towels after 15 minutes and leave it for at least 30 minutes, preferably 2 hrs.

4. Marinate tofu
     When marinated, tofu absorbs the flavor and tastes better. If you are marinating for less than an hour, it can be done at room temperature. For longer periods, marinate in an air tight container in the refrigerator to prevent bacterial growth.

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