Chichinda Ki Sabji (Snake Gourd)

Snake gourd/Potlakaya/Chichinda is another Indian gourd variety with which you can make many dishes. First time I ate snake gourd when I went to Hyderabad to stay. In this recipe I have added roasted besan to stir fried sliced snake gourd. It goes well as a side dish with Daal and Roti.

Ingredients:

• 2 medium Snake gourds /Potlakaya / Chichinda
• ½ tsp Mustard Seeds
• 1 tsp Chana Dal
• 2 – 3 whole dry Red Chilies broken in pieces
• 1 tsp red chili powder
• ½ tsp turmeric powder
• ½ tsp amchoor powder
• 1 medium Onion chopped
• 3-4 Curry leaves
• 3 tbsp Cooking oil
• Salt to taste
• 4 tbsp Gram Flour (besan)

Method:

• In a small kadhai or pan roast the besan (without adding oil) until light brown. Keep aside for later use.
• Wash snake gourd and scrape the outer skin with a knife. Cut lengthwise into half and scoop out seeds and white pith. Chop it into small pieces.

• Heat oil in a pan and put mustard seeds. After they crackle, add chana dal, curry leaves, red chilies, onion in the same order and sauté till it turns light golden brown in color.
• Add sliced gourd pieces, salt, red chili powder, turmeric powder; stir to mix well. Cook covered on low medium heat until tender. Do not add water because on low-medium heat gourd is cooked in its own juice.
• Add the roasted besan and amchoor powder; stir-fry for 2-3 minutes till all are blended.
• Serve with Daal and Roti.

Do You Know?

Snake gourd is the best household remedy for heart problems. The juice of the fresh leaves is useful in heart disorders like palpitation and pain in the heart on physical exertion.

Long Podded Cowpea/ Chinese Long Beans

The long podded cowpea beans are called as asparagus beans or snake beans or Chinese long beans. These are known as Borboti in Bengali and Eeril in Goa, India.

Smaller or younger beans, that have a lighter shade of green and a soft texture, provide a tender, meatier and sweeter taste.

In this recipe the beans are seasoned with Indian spices and are paired with potatoes.

Ingredients:

• 1 pound Yardlong beans
• 1 big potato cut into small cubes
• ½ tsp red chili powder
• 1 tsp red chili flakes
• 1 tsp turmeric powder
• Salt to taste
• Pinch of asafetida
• 1 tsp cumin seeds
• ½ tsp Chaat Masala or Amchoor powder
• 2 tbsp cooking oil

Method:

• Wash the green beans, drain thoroughly, and trim the tops and bottoms. Cut them into small pieces approximately one cm long.
• Heat oil in a skillet. Add asafetida, cumin seeds and red chili flakes.
• Stir in potato cubes. Fry till light pink.
• Add beans to this and stir. Add red chili powder, turmeric powder and salt.
• Cook covered till potato and beans are tender. Add little water if required.
• When beans and potatoes are done add Chaat Masala or amchoor powder and mix well.
• Serve hot with hot Roti.

Do You Know?

Long beans are a good source of protein, vitamin A, thiamin, riboflavin, iron, phosphorus, and potassium, and a very good source for vitamin C, folate, magnesium, and manganese.

Matar Ke Chhilke Ki Sabji (Peels of Pea Pods with Potatoes)

In this recipe I have used the crunchy peels of fresh pea pods. Just stir fried chopped peels with diced potatoes.

I am sure after tasting this sabji you will never throw away the pea pods. Serve this delicious sabji as a side dish with Dal and Missi Roti.

Ingredients:

• 1 cup Matar Ke Chhilke (peel of pea pods) chopped small
• ½ cup potato peeled and cubed in small size
• ½ tsp cumin seeds
• Pinch of asafetida (optional)
• 1 dry whole red chili
• Salt to taste
• ½ tsp red chili powder
• ½ tsp turmeric powder
• ½ tsp amchoor powder (dry mango powder)
• 1 green chili finely chopped
• ½ tsp garam masala (optional)
• 2 tbsp cooking oil

Method:

• Peel the pea pods. For this you have to select firm pea pods.
• First separate the two halves of each pod.

• Now fold and press each half of the pea pod in such a way that outer fleshy side of the pod remains outside only. You will hear snapping sound when a fresh pea pod is folded and pressed.

• Now remove the inner tough membrane of pod, as shown in the picture, by sliding it down slowly along the length of the pod from inside.

• Separate all the peels and then chop them in small pieces. Keep them aside for later use.

• Heat the oil in a pan and add asafetida, whole dry red chilies and cumin seeds.
• When the seeds begin to splutter add potato cubes and stir fry till pink over low heat. Add now chopped peels of pea pods.
• Mix in turmeric powder, red chili powder, chopped green chilies and salt. There is no need to add any water as the peels themselves are moist.
• Cook covered on low heat till vegetable is just tender. Mix in amchoor powder and garam masala powder.
• Remove and serve hot with Paratha/Roti and Dal of your choice.

Do You Know?

The peels of many fruits and vegetables contain valuable nutrients (antioxidants and insoluble fibres). It is often a good idea to leave the peels and skins on fruits and vegetables to take full advantage of those nutrients that are found in the peels and skins and right below the skin.

Guar Ki Phalli (Cluster Beans)

Guar Ki Phalli or Cluster Beans are an integral part of Rajasthani cooking. Young, fresh cluster beans need to be topped and tailed. Sometimes they need stringing also. Unlike the regular green beans, cluster beans have a slightly bitter taste. To tone down the bitterness, they are always blanched before use.

In this recipe I have made Guar Ki Phalli with roasted besan (gram flour)

In US, Cluster Beans (Guar Ki Phalli) are available in Indian grocery shops, both fresh and frozen.

Ingredients:

• 2 cups of cut Guar Ki Phalli (Cluster Beans)
• 1 small onion chopped finely
• 3-4 cloves of garlic chopped
• 1 tsp red chili powder
• ½ tsp turmeric powder
• ½ tsp garam masala
• 1 tsp amchoor powder
• 4 tbsp besan (gram flour)
• Pinch of asafetida
• 1 dry red chili broken into pieces
• 1 tsp cumin seeds
• 3 tbsp cooking oil

Method:

• Wash, destring and trim ends of Guar Ki Phalli.

• Cut the Guars either by using a sharp knife or with your hands to pieces of one cm long. I remember my mother always preferred plucking the Guar Ki Phalli with hands.

• Boil about 6-8 cups of water (enough water to dip the beans in it) in a pan. When water is boiled add Guar pieces in it. Add 1 tsp of salt and let it boil for about 1 minute until the beans are just tender or al dente. Usually one or two minutes are sufficient. Overcooked beans become flabby and flavorless, so do not overcook them.
• Drain and allow them to cool. Squeeze out the water from the boiled beans when cold, by pressing between both the palms. Keep aside for later use.
• While beans are cooking, in a small kadhai or wok roast the besan (without adding oil) until light brown. Keep aside for later use.
• Heat the oil in a pan and add asafetida, and cumin seeds. When the seeds begin to splutter, add chopped onion and the garlic. Stir-fry till brown; now add the broken dry red chili pieces and fry till they are little darker.
• Add blanched cluster beans and stir-fry. Add salt, chili powder, turmeric powder, amchoor powder and the garam masala. Stir to mix well. Add the roasted besan and stir-fry till all are blended.
• Serve with Dal and Roti.

Note:

Although young, fresh Guar Ki Phalli need to be only topped and tailed but some have hard fibrous strings which are preferably removed (destring) before chopping them.

The method to remove these strings is to simply tear the tip of the Guar with hand and then pull downward; if a thick thread comes away, the bean need stringing. So do the same on the other side also.

Do You Know?

The seeds of Guar beans have a large endosperm that contains galactomannan gum, a substance which forms a gel in water. This is commonly known as guar gum and is used in dairy products like ice cream and as a stabilizer in cheese and cold-meat processing.

Stuffed Chhappan Kaddu (Summer Squash)

Chhappan Kaddu (Summer Squash) looks like Tinda in appearance and is well known in North India especially in Punjab. These are available during the summer months only.

In this recipe Chhappan Kaddu is stuffed with potato filling but it can be anything like Paneer (cottage cheese), Keema (minced meat) etc.

Make it as a main dish and enjoy with hot Paratha or Poori.

Ingredients:

• 8-10 Chhappan Kaddu (Summer Squash)
• Finely chopped cilantro leaves to garnish

For Stuffing:

• 1 cup boiled mashed potato
• ½ cup green peas
• 1 Onion finely chopped
• 1 tsp ginger grated
• 1 green chili chopped finely
• 1 tbsp cooking oil
• 1 tbsp chopped green cilantro leaves
• ½ tsp garam masala
• ½ tsp amchoor powder
• Salt to taste

For Gravy:

• 1 cup sliced onion
• 1 tbsp ginger garlic paste
• 2 tomatoes chopped
• Salt to taste
• 1 tsp red chili powder
• 1 tbsp coriander powder
• ½ tsp garam masala to taste
• 1/2 tsp turmeric powder
• 3 tbsp cooking oil

Method:

Preparing Summer Squash for stuffing:

• Wash and slightly peel or scrub the Summer Squash from outside.

• Cut the top of the squash like a cap and keep it aside for later use.

• Gently scoop out the central part i.e. seeds and other tender parts. Chop the central part and keep aside to be used later for gravy.

Preparing stuffing for Summer Squash:

• Heat 1 tbsp oil in a pan and fry onion, green chili and ginger until golden brown. Add green peas and cook for 2-3 minutes. Now add potato and all other ingredients; mix and fry for few minutes till all become soft and cooked. Remove from fire and add chopped cilantro. The stuffing is ready.

Stuffing and Cooking of Summer Squash:

• Fill the Summer Squash with ‘aloo matar’ stuffing

• and cover with tops.

• Heat 3 tbsp oil in a wide pan over medium flame. Add onion and fry until golden brown. Add chopped central parts of chhappan kaddu, and all other ingredients for gravy.

• Fry, stirring constantly, for about 10-12 minutes, or until paste (masala) turns dark and the oil begins to separate from the masala.
• Now add ½ cup of the water and bring to a boil.

• Slowly add stuffed summer squash. Cover the pan, lower heat, and simmer gently for 5-6 minutes or until chhappan kaddu are just tender. Do not overcook.

• Garnish with chopped cilantro.
• Serve with hot paratha.

Do You Know?

Slow cooking is the method of cooking food slowly at low temperature. Food will be more moist and flavorful because the slow cooking process allows the moisture to be locked in so it does not evaporate. It simply collects inside the compartment where it is absorbed by the food being cooked. The meats will be more juicy and tender cooked by this method.

Aloo Palak (Spinach with Potatoes)

This simple dish tastes great with hot Chapatis (Indian flatbread) or Parathas (pan-fried Indian flatbread).

Ingredients:

• 4 cups chopped spinach leaves
• 1 large potato peeled and diced
• 1 small onion chopped
• 1 small tomato chopped
• 1 green chili chopped
• 1tsp ginger garlic paste
• 1 tsp red chili powder (lal mirch)
• ½ tsp turmeric powder (haldi)
• salt to taste
• ½ tsp cumin seeds (jeera)
• 1 pinch asafetida (hing)
• 1 tsp lemon juice
• 1 tsp butter
• 3 tbsp cooking oil/ghee

Method:

• Heat oil in a pan and fry potatoes till light brown. Drain the potatoes, keep aside.
• In the same hot oil add the cumin seeds. When cumin seeds stop spluttering, add the onions and fry till light brown.
• Add ginger garlic paste and the tomato and further fry for two minutes.
• Add red chili powder, turmeric powder and salt and fry till oil separates.
• Add spinach and fried potatoes. Cook on medium flame till potatoes are tender. Add lemon juice.
• Just before serving heat butter in a small saucepan and add the asafetida. Pour over the vegetable and mix gently.
• Serve hot as a side dish with Poori or Roti or Paratha.

Do You Know?

Spinach is low in calories, but high in oxalates. Therefore it shouldn't be eaten more than twice a week.

Aloo Bhari Hari Mirch (Potato Stuffed Indian Green Chilies)

Long Green Chilies are stuffed with potato mix and then stir fried.

Serve it as a side dish with Dal and Roti.

Ingredients:

• 10 large green mirch (chili peppers)
• 2 large potatoes
• 2 tbsp besan
• 1 small onion finely chopped
• 1 tbsp cilantro leaves finely chopped
• 1 tsp amchoor powder
• ½ tsp red chili powder
• ½ tsp turmeric powder
• ½ tsp coriander powder
• ½ tsp garam masala powder
• Salt to taste
• Pinch of asafetida
• ½ tsp cumin seeds
• 3 tbsp cooking oil

Method:

• Wash and pat dry all the chili peppers. Make one slit along the length of the chilies from just under the stem to just above the end of the chili and pluck out the thick white vein in the middle along with the seeds. Keep aside.

• Boil and skin potatoes.
• Heat 2 tbsp of oil in a pan. Add cumin seeds and asafetida powder. When cumin crackles, add chopped onion and fry till onion is transparent. Add boiled mashed potatoes and sauté for 2-3 minutes on medium-low flame.
• Add besan to the potatoes and mix well. Cover the pan and cook for about 4-5 minutes on slow flame. Now add all dry spices (turmeric powder, red chili powder, coriander powder, garam masala powder, amchoor powder and salt). Mix well and cook for a minute. Stuffing is ready. Now take the stuffing off the flame and cool it down. Add chopped cilantro leaves.
• Fill the slit in the chili with the potato mix stuffing.

• Heat 1 tbsp oil in a non sticking shallow pan on a medium flame. When the oil is ready, arrange stuffed chili peppers in the pan, and cook without lid till done.

• Serve with Dal and Roti/Paratha.

Parwal Ke Chhilke Ki Sabji (Peels of Pointed Gourd)

Next time when you make Parwal curry, don’t throw away the vegetable peel/skin. Just cook it with potatoes and eat with Roti/Paratha of your choice.

Ingredients:

• 1 cup Parwal Ke Chhilke (Peel of Pointed Gourd) chopped small
• ½ cup potato peeled and cubed in small size
• ½ tsp cumin seeds
• Pinch of asafetida
• 1 dry whole red chili
• Salt to taste
• ½ tsp red chili powder
• ½ tsp turmeric powder
• ½ tsp amchoor powder (dry mango powder)
• 1 green chili finely chopped
• ½ tsp garam masala
• 2 tbsp cooking oil

Method:

• Heat the oil in a pan and add asafetida, whole dry red chilies and cumin seeds.
• When the seeds begin to splutter add potato cubes and chopped peel of Parwal, and fry for a minute. Add salt, chili powder, turmeric powder, chopped green chilies and stir to mix well.
• Add 2-3 tbsp of water and cook covered on low heat till vegetable is cooked. Mix in amchoor powder and garam masala; and fry it for 2-3 minute till all water is evaporated.
• Remove and garnish with coriander leaves.
• Serve hot with Paratha/Roti and Dal of your choice.

Do You Know?

The peels of many fruits and vegetables contain valuable nutrients (antioxidants and insoluble fibres). It is often a good idea to leave the peels and skins on fruits and vegetables to take full advantage of those nutrients that are found in the peels and skins and right below the skin.

Stuffed Gilki/Galgal Turai (Sponge Gourd)

The Gilki / Galgal Turai (Sponge Gourd / Luffa) is eaten when the fruit is young and the sponge has yet to become tough.

It is split vertically and filled with masala. This recipe is really easy and turns out a delicious dish that tastes great when served with hot Parathas or Chapatis and Dal.

Ingredients:

• 3-4 Sponge Gourds (Gilki or Galgal Turai)
• 4 tbsp Cooking oil

For Filling:

• ½ tsp cumin (jeera) seeds
• 2 medium onions grated
• 1 tsp ginger garlic paste
• 2 green chilies chopped
• 1 tbsp coriander powder
• 1 tsp red chili powder
• ½ tsp turmeric powder
• 1 tsp dry mango powder
• Salt to taste
• 1 tbsp chopped cilantro

Method:

• Peel the sponge gourd and cut it into 3 inch (approx) long pieces. Make a lengthwise slit in each piece.

• Heat 2 tbsp of oil in a pan on medium heat. Add cumin seeds, after they are brown, add chopped onion and fry until they are light brown in color. Add ginger garlic paste. Fry a little and then add coriander powder, turmeric powder and chili powder, amchoor and salt. Cook until the raw smell goes away and the oil separates from the masala. This will form the filling. Put it aside and let it cool. Add chopped cilantro.
• Fill the slits of sponge gourd pieces with this filling.

• Heat 1 tbsp of oil in a non sticking frying pan, put some cumin seeds and once they are brown put the stuffing filled gourd pieces one by one in the pan. Add remaining masala which was left after filling the gourd pieces.Put a lid and let it cook on low medium heat until the skin of the vegetable is tender. Cook now without lid for some time so that the extra water released by Galgal is dried up.

• Serve with hot Dal and Roti/Paratha.

Do You Know?

On maturity the Sponge Gourd (luffa) fruits become a tough mass of cellulose fiber that makes a great scrubbing sponge. These have many uses. They can exfoliate the loose cells from your skin and make your skin squeaky clean. They are most excellent in the bath or shower. Home artisan craft soap makers include shredded or powdered or slicd luffa in their creations to add an extra cleaning boost to their soaps.

Chholiya Rasedaar (Green Chickpea Curry)

Green chickpea (Hara Chana) has a great combination with potatoes. It can be cooked dry or with gravy. Here I’m suggesting the gravy version which can be served with plain rice or Paratha or Roti

This recipe calls for fresh Hara Chana, but frozen is fine too.

Ingredients:

• 1 cup of green gram ( Hara Chana)
• 1 potato diced
• 1 medium onion sliced
• 1 tomato diced
• 1 tsp garlic paste
• 1 tsp ginger paste
• 2 green chilies chopped
• 1 bay leaf
• Small cinnamon stick
• 1 brown cardamom
• 4 tbsp cooking oil
• 2 tsp coriander powder
• ½ tsp cumin powder
• 1 tsp red chili powder
• ½ tsp turmeric powder
• ½ tsp garam masala
• Salt to taste
• lemon juice or chat masala
• fresh cilantro leaves finely chopped to garnish

Method:

• Grind onion, tomato and green chilies to a fine paste.
• Heat the oil in a thick-bottomed pan on a medium flame. Add one bay leaf, cardamom, cinnamon stick and fry for few seconds. Now add onion, tomato, green chilies and ginger garlic paste and fry until it becomes little transparent. Add dry spices (cumin, coriander, red chili, turmeric) and salt. Fry until the oil begins to separate from the masala paste.
• Add green gram and diced potatoes to this masala and mix well. Add water to make gravy of your choice. Pressure cook it for 3-4 minutes. Green gram should be soft when pressed after cooking.
• Add garam masala and half the cilantro leaves. Simmer for 2-3 minutes. Take out in a serving bowl and mix in lemon juice or chat masala.
• Garnish with rest of chopped cilantro leaves.
• Serve with hot plain boiled rice or roti/paratha and Raita.

Do You Know?

Chickpeas are an excellent source of protein. The proteins are devoid of purines, they are therefore ideally suited to those who suffer from gout.

They are quite rich in calcium, making them a good choice for combating osteoporosis.

They are also rich in iron.

Chickpeas are an excellent source of fiber.

Spinach Kofta Curry

Koftas made of spinach and potatoes, stuffed with cottage cheese (paneer), are dipped in rich creamy white gravy. It is a Mogulai dish that goes well with Naan.

Ingredients:

For Koftas:

• 2 medium potatoes boiled and mashed
• 1 cup paneer (cottage cheese) grated
• 2tbsp besan (gram flour)
• ½ cup blanched and pureed spinach
• ½ cup spinach chopped fine
• 1 tsp ginger chopped fine
• 1 tsp garlic chopped fine
• 1 tbsp green chilies chopped fine
• ½ tsp cumin seeds
• Few Cashews
• Salt to taste

For White Sauce:

• 1 tbsp white flour (Maida)
• 1 cup milk
• ¼ tsp white pepper powder
• Salt to taste
• 1 tsp butter

For Gravy:

• 1 large onion thinly sliced
• 1 tsp ginger paste
• 1 tsp garlic paste
• 1 tbsp green chili paste
• ½ cup yogurt
• ½ cup white sauce
• 2 tbsp sour cream
• 2 tbsp cashew paste
• 1 tbsp lemon juice
• 1 bay leaves
• 2-3 green cardamoms
• 3-4 cloves
• 1 tsp white pepper powder
• Salt to taste
• 1 tbsp butter
• ¼ cup butter/ghee/oil

Method:

Prepare Stuffing:

• Mix grated paneer with little salt, white pepper powder and kaju. Stuffing is ready.

Prepare Koftas:

• Heat 2 tbsp oil in a frying pan on medium heat.
• Add cumin, chopped garlic, green chilies and ginger and sauté well.
• Add besan and fry. Add spinach paste and chopped spinach, fry for 2-3 minutes. Add boiled and mashed potato and mix well. Add salt and remove from flame and allow it to cool.
• Knead the Spinach potato mix (dough) well until it is smooth and soft.

• Now apply some oil on your palm and put some of the spinach potato mix in the cupped palm of your hand.

• Put some of the stuffing in the spinach potato cup.

• Cover the stuffing with the potato mix around it to make a ball.

• Heat oil in a deep pan or kadhai on medium heat and fry the koftas until dark.

• Cool on paper towels.

Prepare white sauce:

• Heat butter in a small pan.
• Add sifted white flour and stir till it changes color slightly.
• Remove from the heat. After 2-3 minutes pour milk in it and stir constantly. Put the pan back on heat; continue to stir till the sauce thickens.
• Remove from heat and add salt and pepper.

Prepare Gravy:

• Heat 2 tbsp butter/ghee/oil in a heavy based sauce pan and fry onions and chopped green chilies till onion is transparent. Remove with a slotted spoon and grind to a fine paste; keep aside for later use.
• Reheat the remaining oil over medium heat, add bay leaves, cloves, green cardamom, and fry for few seconds till golden brown.
• Now add ginger garlic paste and sauté for 2-3 minutes. Add onion paste, cashew paste, yogurt, white sauce and salt to taste. Reduce the flame and cook for 4-5 minutes sprinkling it with some water if required. Stir continuously. Now add 2 cups of water and let it come to a boil. Reduce the heat and let it simmer for another 3-4 minutes. Add cream and butter. Now add the pre-made koftas to the gravy.
• Add lemon juice, garnish with chopped cilantro and garam masala powder.
• Serve hot with Naan or Parathas.

Do You Know?

Kofta is a Middle Eastern and Southeast Asian dish made by grinding meat, mixing it with spices, and forming it into balls or cylinders for cooking.

In countries with a large vegetarian population, like India, it is possible to find vegetable koftas made with cauliflower, potatoes, cabbage, green beans etc. Vegetable kofta are often served with thick, flavorful gravy in India and Southeast Asia. In some cases, the koftas are floated in a spicy stew, which may be ladled over rice or served with breads such as naan.