Mixed Bean Snack - Sundal (சுண்டல் )

Mixed Bean Snack -  Sundal 

சுண்டல்

Sundal, சுண்டல்(in Tamil), in my opinion is a protein power bank. A small cup of this would meet the daily requirements for protein for both the young and old. Legumes contain complex carbohydrates which are digested slowly, preventing glucose spikes which might be advisable for diabetic patients. This is also recommended for those that are trying to reduce their caloric intake.

For easy digestion and maximum absorption legumes should be consumed during the day time. One should avoid eating them during late evenings or at night. It can be prepared as an evening snack or packed to school for kids.If I crave for something after the afternoon soup, I would prepare this sundal for a healthy evening snack.





Ingredients

Green Bean , Black Chick Peas and Moth Beans - 1/2 cup ea. (to be soaked overnight or for 2hrs)

பச்சைபயறு , கருப்பு கொண்டைகடலை, தட்டைபயறு

Small onions - 10 nos.

Grated coconut  - 2 tbsp 

Curry leaves

Mustard & Urd dal, Asafoetida  - for seasoning

Steps

Add salt to the soaked beans and cook in the pressure cooker for up to 3 to 4 whistles.

Peel and slice the small onions length wise.

Heat oil in a pan, add mustard and urad dal. When it cracks, add asafoetida, curry leaves and dry red chilies. Roast well for 20 sec.

Add the boiled beans, the grated coconut and switch off the flame.

Stir well and transfer to serving bowl. 

Tips:

Never use baking soda or baking powder to make the legumes soft. Soaking well in advance and cooking it in a pressure cooker will do the trick.

Black chick peas has a higher fibre content and a lower GI(Glycemic Index) than the light colored big chick peas.

Remember that proteins are good for the body but as with anything, consume them in moderation. 

Mixed vegetable clear soup

Mixed Vegetable Clear Soup

A sore throat, tiredness and a few additional commitments that popped up led me to cook this soup for my lunch. It turned out to be very soothing and yummy :)

Ingredients

Red Raddish (சிவப்பு முள்ளங்கி) - 1/2
Carrot - 1/2
Yellow Pumpkin - 1/2
Cabbage - 1/2
Broccoli - 1/2
Garlic - 1 tsp finely chopped
Butter - 1 tsp

To prepare the stock, you can use 1 tbsp of cornflour or 1 tbsp of mashed boiled Tur Dal. Mix the chosen ingredient in 1 cup of water. 

Note: The vegetables used here can be altered based on seasonal and regional availability

Steps 

Heat butter in a saucepan and saute the finely chopped garlic.
Add the raddish first, let it cook for a minute before adding the carrots.
Add the other vegetables next as these take less time to cook.
Saute them all for a min or two until it is half cooked. 
Add 1 cup of the prepared stock, cover and let it boil for a minute.
Add salt and pepper to taste. 


It is very filling and can be taken as a main course on days when you feel like having a  light meal.

Whole black lentil Dosai with Onion Chutney

Whole black lentil Dosai with Onion Chutney

 கருப்பு உளுந்து தோசை & வெங்காய சட்னி

This is a specialty of my mother and my dad's favourite.
At my Grandmother' place,when the crops arrive from the fields, whole raw rice comes with split and broken ones as well. This broken raw rice, called kurunai in Tamil, is not wasted. It is separated from the whole grain and used to make this dosai.
In modern days whole raw rice is used but the name ' kurunai dosai' still exists. This dosai tastes different from the regular one and you would prefer this to the other.  Taste it to believe it.

Black gram (urad dal or uluntha paruppu) is one of the handful lentils that has essential fatty acids EFA and while fermenting, the bacteria and yeast in the urad dal makes it even more nutritious and this has much beneficial effect.

People accustomed to western food all the time, have more of the sulphite reducing bacteria which produce Hydrogen Sulphide gas, in their stomach. Once they get used to the prebiotic foods like idli / dosas which contain urad dal, the good bacteria in the lower intestines multiply and at the same time produce the very healthy Short Chain Fatty Acids - SCFA, which in turn creates a slightly acidic environment in which the Hydrogen Sulfide producing bacteria cannot live. So in the long term, eating Dosas actually gets rid of the smelly gas problems.

There is even research evidence suggesting that diets containing high contents of Urad Dal prevent Alzheimer's and Dementia. So it is good for even the older generation.

Boiled rice     -  2 cups
Raw rice       -  2cups
Whole black gram - 1 cup
fenugreek  -  1tsp

Mix both the rice and soak for 2hrs. Mix dal and fenugreek and soak for 2hrs. For a quick soaking time,to cut short by 30min, I keep them in refrigerator.
In wet grinder, first grind dal and then grind the rice. Add salt, mix well. Let it ferment overnight.

In the morning, mix the batter well. Heat the dosai tawa, spread the dosai evenly and thick.
This dosai is not made thin and crisp. This is made a bit thick like kal dosai. It will be spongy and tasty.
Serve with onion chutney, which will be a hit. Coconut chutney or sambar can also be served.  

Small Onion Chutney  வெங்காய சட்னி

Ingredients
Dry Red Chillies  - 8
Small Onions - 15 to 18
Curry leaves and a small portion of Tamarind
Mustard & Asafoetida for seasoning

Fry the Chillies in oil, remove them.In the same oil, saute the onions and curry leaves.
Allow it to cool and make a paste. Season it with mustard & asafoetida.

Serve the black gram dosai with onion chutney.

பரங்கிக்காய் மொச்சைபயறு கார குழம்பு Parangikai Mochai payaru Kara Kuzhambu

Parangikai(yellow pumpkin) Mochai payaru ( Field beans) 

Kara Kuzhambu

பரங்கிக்காய் மொச்சைபயறு கார குழம்பு 

Synonymous with the colour, yellow pumpkin is rich in carotenoids. It also has more potassium than in a banana. High in fiber, low calorie and reduces bad cholesterol.
This vegetable is commonly used by people all over the world.
It is a crowd-pleaser used in soups, curries, mashed form, risotto, lasagna and even in desserts.

Here I am posting an authentic south Indian kuzhambu( spicy curry)

Usually fresh or dried field beans is used to make Kara Kuzhambu. But this recipe, with a combination of pumpkin and field beans has a unique taste and is a balance of protein and fiber.

My Grandmothers and Mother have always used fresh field beans, called mochai payaru in Tamil, for the curry. Field bean is seasonal and so this is cooked often during the period of Dec to Feb.

If the fresh bean is not available, you can soak the dry bean overnight and pressure cook to use.

Ingredients:

Yellow Pumpkin  -  6 to 8 pieces

(deseeded and cut into cubes with the skin )

boiled Field beans - 1/2 a cup

small onions           - 8 numbers

Garlic            -   4 to 5 cloves

Tamarind - lemon size

Tomato         - 1

Turmeric powder - 1/4 sp

Kuzhambu / Sambar Powder - 3 tsp

Curry leaves

Mustard & Fenugreek for Seasoning

Salt to taste

Sesame oil - 3 tbsp

For kara Kuzhambu, Sesame oil (நல்லெண்ணெய்) is used for its distinctive aroma and enhancing flavor.
Heat oil in a pan, add mustard seeds and fenugreek seeds. When they crack, add curry leaves, followed by garlic and small onions cut into small pieces.
Saute for a while, add tomatoes and pumpkin. Let it cook for a min. 
Extract the juice from the soaked tamarind. Mix turmeric powder, kuzhambu powder and salt to the juice.Add this mixture and let it boil.
(I have used the homemade kuzhambu podi. You can use the sambar powder available in the market.)
After  4 to 5 min, add the boiled field beans and let it boil for a min.
Remove from fire. Serve with hot rice and with sesame oil added to the rice.
The sour, spicy pumpkin with the skin is succulent  ;)
Keerai kuttu / poriyal or any stir fry veg is suitable as a side dish for this kuzhambu. Today we relished with keerai poriyal and peerkangai kuttu.  

Home made Protein Veggie Salad

Home made Protein Veggie Salad

After a heavy Breakfast of Pori and Potato, I chose to go easy for lunch.

Made this quick simple salad.

Salads are quickly fixed with no rules for specific ingredients.

Today I included Violet cabbage, carrot, broccoli( slightly steamed) and cucumber for the vegetable portion.

 For protein I always go for 2 types of beans/lentils. Today Red kidney bean and Rosinha bean was used. Rosinha is commonly grown in Brazil. Available in supermarkets. There is an Indian version whose name I am not sure. Will add on the name later.

Any beans can be used according to the availability.

)

Preferred vegetables                              -   sliced thin
soaked and boiled beans                        - 1cup each(if broccoli is used steam or boil in water for 1 to 2min. Do not overcook. crunchiness is to be retained)
cherry tomatoes and a few strawberries - for the tangy taste.
salt and pepper                                         to taste 
Lemon juice and mint leaves                 - to add zest to the salad
Pista & Badam (any unsalted nuts)       - for the nuttiness 

Mix all the ingredients, drizzle a bit of Extra Virgin Olive oil. Olive oil has a fine stream with salads and has health benefits.

Add the desired amount of salt and pepper. If you have used salt while pressure cooking the beans, you can do away with it now.

Finally add unsalted natural nuts of your choice. Before serving you can squeeze a few drops of lemon and a few crushed mint leaves.

Mavilakku மாவிளக்கு

 Mavilakku மாவிளக்கு

My Notes:

  The name Mavilakku (மாவிளக்கு) gives lingering memory and taste of sweetness. It connects to my ancestral hometown சோழவந்தான் ஜனகை மாரியம்மன் திருவிழா. The Mariamman Temple Thiruvzha usually conducted in the month of chithirai/Vaikashi. Being annual school holiday period, the whole extended family would have gathered. It is a joyous occasion for young and old. making daily visits to the temple, for palkudam, theechati, theemithi etc.. Sumptuous meals. Fancy accessories for girls, balloons, toy watches &the best toy shades in the world ;)

Coming to my post,  Mavilakku is prepared on the day when the Deity comes in Chariot around the village. Stops at each house's entrance to accept your offering and give blessings. 

Traditionally rice is washed and then let dried a little bit in the sun.  While the rice is damp, it’s placed in the “ural” and pound using the “ulakkai”. The stone mortar is still used in villages.
The rice flour is mixed with Jaggery and made into Diyas. Filled with Ghee and is lit.
After the offering, it is distributed to all, together with coconut pieces which was broken during the offering. Mavilakku eaten with coconut is an excellent combination. It is mouth-watering, simple but best.

 This age-old tradition of lighting lamp in edible Diya is still practiced. We light the lamp at home or at Amman temple. Made on Fridays in the month of Thai (mid Jan to mid Feb) or Aaadi (mid July to mid Aug). We invite Ambal (Goddess) to our home in the form of 'Jothi'. Slogams of all the three Devis (Lakshmi, Saraswathi & Durga) are recited together with Lalitha Sahasranamam. 
Each wick should have 3 strands representing the 3 Goddess. Even for everyday prayer I use three strands after hearing it from a Ubasagar.
Method:

Ingredients
Rice flour (from raw rice)  - 1cup
Jaggery - 1/2 cup

Steps:
Soak 1 cup of raw rice for an hour. Drain the water and spread the rice on a white cloth for 10 to 15min.
While the rice is damp, make it into a fine powder using a mixie. Use a sieve to get a fine powder.
For one cup of rice flour, use half a cup of powdered jaggery. Mix both using yr fingertips. It may look like crumbs in the beginning and not transforming into a dough. Please don't add more jaggery. Just keep on kneading, you will get the right texture with the warmth from your palm. If you add more jaggery, mavilakku will not be firm enough to hold the ghee. It may be in loose consistency. This is the point to note while making.
Roll into a ball of the desired size. Make a dip and fill with fresh ghee. Light the vilakku.
May  The Goddess bless you all your desires.

Kavuni Arisi Payasam

Kavuni arisi - black or red in color is rich in antioxidant.
Its chewy texture is unique and different from Ponni rice or Basmati rice.
Low in Glycemic Index and high in fiber than the normal rice. Can be infused in our daily cooking in various form. Payasam, Sweet pongal, Puttu, Idiyappam (with the flour), Adai, Kozhukattai, etc..

Ingredients

Red  Kavuni Arisi - 1/2 cup
Sugar -  1 cup
Milk - 2 cups
Grated coconut  - 3 tbsp
Cashewnuts - as desired

Slightly fry the Rice in a pan without oil, until you get the aroma. Cool and coarse grind.
Add  2 cups of water and let it soak for 30min.
Pressure cook the rice for 3 whistles and simmer in slow fire for 5 to 7min.
Mash the boiled rice and keep aside

Boil milk in a sauce pan. Let it thicken slightly, add sugar to it. For a healthier version I have used raw sugar. (For most of the sweets which require sugar I am using raw sugar and even for daily milk and coffee. It is really nice)
Once the milk thickens add the boiled rice and stir

Switch off the flame. Add grated coconut.  

Fry cashew nuts and add to the Payasam.

A simple offering on Thai Amavasai Thithi

Kovaikai (Ivy Gourd)Masal.

Kovaikai (Ivy Gourd)Masal.

Ivy Gourd is mainly known for its quality to standardizes the sugar metabolism within your body but it also believed to reinforce the defense mechanisms. It is abundant with Vitamin C, which will help in conditioning the bones. 
A simple recipe to make this stir fry veggie dish.
Ingredients:

Kovakkai - 200g
Onion - 1 (big size)
Tomato - 2 (medium size)
Sombu (fennel seeds) - 1/2 teaspoon
turmeric powder, chilli powder and salt to taste
Curry leaves and coriander leaves for seasoning

Steps:

Slice kovakkai and boil with turmeric powder until soft.

Heat oil in a pan, add the fennel seeds followed by curry leaves. Fry the sliced onions and then add the cut tomatoes. Add chili powder and saute well. 

Add the boiled vegetable. Stir fry for 2 to 3 min. Garnish with fresh coriander and serve with Rice.

Karunai Kizhangu (Yam) Masiyal

 Karunai Kizhangu (Yam) Masiyal

Pidi Karunai, as it is called in Tamil, has a unique taste among the root vegetables like Potato, Elephant Yam and such.

Here is the recipe

Ingriedients

Karunai Kizhangu - 3 or 4
Tamarind - marble size
Small onions -  7 to 8 nos.
Garlic - 5 cloves
Ginger - a small piece
Green Chilli - 2
Boiled Toor Dhal  - 2 tb sp
Mustard, Curry leaves for seasoning

Boil the Yam in a pressure cooker. Soak tamarind in water and extract the juice.
Peel and cut onions, ginger and garlic into small pieces.

Heat oil in a pan, add mustard and when it cracks, add curry leaves, chilli, ginger and garlic.

when the ginger n garlic are sauteed and gives the aroma, add the onions and stir

Mash the boiled yam and add the tamraind juice.
Mix well. Add turmeric powder and salt .

Add the mixed pulp to the stir fried onion. Mix well and allow it to boil.
After 2 to 3 min, add the boiled Toor Dhal. Remove from fire. Serve with hot steamed rice and sesame oil.

My Lunch on the eve of Pongal festival

Brown rice with Karunai kizhangu Masiyal (Yam Curry) and Kovaikai (Ivy Gourd)Masal.

 was doing spring cleaning in the past few days for the Thai Pongal Thirunal.
Made a simple yet delicious Meal for lunch.
Click on the dish for the recipe:)

 Shall post the recipe soon..

Now, all set for the early morning Pongal Celebration.

 Happy Pongal to all

உளுந்தங்களி (Ulunthang kali)

உளுந்தங்களி 

(Ulunthang kali)

உளுந்தங்களி

          Ulunthangali, the name strikes a chord of fond memories of my childhood. It is a traditional healthiest sweet emphasized by elders for the young girls. It is believed to give stronger bones and good health. It is, actually, with the whole urad dal, palm sugar and sesame oil as ingredients. They are rich in Iron, Calcium and of course fiber.

As a tribute to my maternal Grandma and my Mom, I start my blog with this sweet recipe.
A favorite with all my extended family members.

Ingredients

Urad Flour  -  1 cup    ( to make the flour, use 1 cup of whole black gram(urad dal) and a quarter cup of raw rice. Grind into a fine powder, usually done in the rice mill or can do dry grind at home which may not be as fine as the machine ground ). The black lentil and raw rice in the ratio 4:1
Palm sugar (கருப்பட்டி) -              1 1/2 cups
Sesame oil (நல்லெண்ணெய்) - 1/5 cup
Water                                               - 2 cups to 2 1/4 cups
Steps:

Pound the palm sugar and mix it with water. Bring it to boil

.Strain to remove any impurities.

Bring back to heat, add sesame oil.

With flame turned low, add the flour by stirring continuously. Even if clumps are seen, continue stirring in the same direction.

 It will transform to smooth paste. Close with a lid, cook in medium flame. stir the kali 2 or 3 times in an interval of 2 min.

Wet your finger and touch the kali, if it does not stick to your finger, your kali is cooked. Switch off the flame and give a standing time of 3 to 5 min.  Grease your palm, scoop out the desired amount and roll into balls.

For added taste, make depth in the center and add ghee. Enjoy it while it is hot.