Culinary Xpress: Vegetables

RAW JACKFUIT CUTLETS

5:22 PM

Jackfruit is a seasonal fruit and one can find a lot of tender ones in the market too. The curries and gravies cooked with this tastes yummy . Though the process of dressing this fruit is a bit tedious affair, but the taste the fruit renders is worth the effort. I wanted to make something different with this and so for a weekend snack , nothing beats the amazing Jackfruit Cutlets.

RAW JACKFRUIT CUTLETS

Ingredients:

1 raw jackfruit
½ cup Boiled Green Peas
3 Boiled Potato
6tbsp Chickpeas Flour/Gram Flour/Besan
¼ cup Chopped Coriander Leaves
1 big onion finely chopped
I inch Ginger finely chopped
4 galic cloves finely chopped
4 nos of green chillies finely chopped
1 tsp Coriander Powder
½ tsp cumin powder
½ tsp Dry Mango Powder/Amchoor Powder
½ tsp Turmeric Powder
1 tsp Red Chili Powder
½ cup Bread Crumbs
Oil for Shallow Frying
Salt

Let's Learn How to make it:

Peel off the skin of the jackfruit and cut into cubes. Boil the raw jackfruit till tender and keep aside. After it cools, mash with the help of a masher and keep aside.
Boil the potatoes and the peas separately and keep aside.
Mash the boiled potatoes in a large bowl, add boiled and mashed jackfruit, green peas and then mix well.
Add chopped onions, garlic, ginger, green chillies, chopped coriander leaves, red chili powder, turmeric powder, coriander powder , cumin powder and salt.
Add dry mango powder, besan/gram flour and mix well. Take the small-small portion of mixture and make a flat round shape cutlet.
. Coat the prepared cutlet with the bread crumbs all over, use same process for remaining cutlets and keep aside.
Grease a tava/griddle using 1/2 tsp of oil and cook the cutlets using the 1 tsp of oil, till the both the sides of cutlets turn into the golden brown color.
Serve Raw jackfruit Cutlets with ketchup or chutney.

This recipe is an entry to Monsoon Snack Challenge for The Hub @ Archana’s Kitchen challenges

Bhindi Do Pyaza

BHINDI DO PYAZA- OKRA STIR FRIED IN ONION & TOMATOES

8:00 PM

Okra is also known as “lady’s finger” in some parts of Asia. And various other names in other parts of the world. The plant is cultivated in tropical, subtropical and warm temperate regions around the world.Okra is an edible pea pod and You can lightly blanch, steam or give it a quick stir-fry to reduce the “green” taste.

Okra is very low in calories and dense with nutrients. It is high in fiber, vitamin A, C, and folate content.It is also a good source of the B vitamins, vitamin K, calcium, potassium, iron, zinc, and traces of magnesium and manganese.Okra is one of those few vegetables which have the highest content of phytonutrients and antioxidants such as beta-carotene, xanthin and lutein.

BHINDI DO PYAZA is a north Indian dish made from Ladies Finger/Okra which uses double amount of onions. The dish got its name from Bhindi which means Okra , Do means twice and Pyaza means onions, hence the name Bhindi Do Pyaza. Bhindo Do Pyaza goes very well with chapatis or Rotis, and as a side dish with plain Rice. It is a spicy Indian stir-fried okra and onion curry. Bhindi do pyaza preparation requires very basic ingredients that is easily found in any Indian kitchen.

While cooking this recipe, look for young and small pods as they are tender. Large ones are hard and tough to cook. Choose Bhindis or Okras that are unblemished, firm and bright in color. Also before cooking Okra wash them and dry them with paper napkin before chopping. This way Bhindi or Okra will not be loose or slimy while making bhindi do pyaza.

Bhindi or Okra or Lady’s finger serves more purposes than just a vegetable for cooking. I remember slicing them, dipping them in fabric paint to make table napkins and windows curtain which I still uses as taught by my mother under vegetable art.

INGREDIENTS:

250 gms fresh Okra /Bhindi/ Ladies Fingers
3 large onions cut into thin slices
1 tomatoes cut into thin slices
2-3 dried red chillies
2 tbsp of oil (or as required)
1 tsp cumin seeds (zeera)
1/4 tsp turmeric powder (haldi)
1 tbsp coriander powder
1 tsp red chilli powder (or to taste)
1 tsp dry mango powder (amchur)
1 tsp cumin powder (zeera powder)
1/2 tsp garam masala
1/2 tsp Dried Mango Powder
salt to taste

Let's Learn how to do it:

Wash the okra and pat them completely dry. Trim the end and slit the bigger okras into 4 pieces (you can leave the smaller ones at half), vertically. Lay them in a single layer and allow them to air dry for a while – which helps a bit to control the slimy feel when cooking.
Heat oil in the pan. Add the cumin seeds and the dried red chilies , when they sizzle add the onions. Cook the onions at medium to high heat for about 7-10 minutes or until they soften and start to get golden and brown on the edges.
Add the Bhindis, Tomatoes, turmeric powder, and reduce the heat to medium. Cook, stirring them only very occasionally and as needed until they are tender and bright green.
When the okra is cooked through but not falling apart, add the coriander powder, chili powder, and garam masala . Adjust salt. Increase the heat to high and give it a good toss and remove from heat. Finish off with a good drizzle of of amchur/dried mango powder .
Serve hot as a side dish to Roti's and Plain Rice.

Curries & Lentils

KHUMB MAKHANA KI SABZI- BUTTON MUSHROOMS & PUFFED LOTUS SEEDS IN RICH CASHEW TOMATO GRAVY

4:48 PM

This delicious North Indian dish is always on my to do list and whenever my taste bud demands for something rich and creamy, I never fail to try this dish. This dish looks so tempting because of the cashew and tomato gravy in which the button mushroom and the Puffed Lotus seeds are cooked with.

Lotus plant produces straight seed pods and each pod contains approximately 20 seeds that reach maturity within 40 days. Lotus seeds are nut like round to oval shaped seeds present in row within the dark green colored lotus seed head. They are green colored when fresh and turn cream to yellow color when dried. The shell becomes harder as much that it can be removed as a coating. The dried form is better available in markets comparatively. The seeds are extensively used in East Asian cuisine and as a medicine in China.

Lotus Seeds or Makhana are mostly offered in religious ceremonies and are eaten during fasts. Lotus seeds have an medicinal properties and are beneficial in cardio vascular disease, improve blood circulation, and post natal care.

To prepare this royal cuisine, the following ingredients are needed.

500 gms fresh Button Mushroom
2 cups puffed lotus seeds( Makhana)
1/ 2 cup cashew nuts
1/2 cup yogurt
2 tbsp ginger garlic paste
3 finely chopped medium sized onions
11/2 cup fresh tomato puree
1 tbsp coriander powder
1 tsp turmeric powder
1 1/2 tsp kashmiri Red chilli powder
1 tsp cumin seeds
2 dry red chillies
1 tsp black pepper powder
1 tsp garam masala
1 tbsp honey
salt
2 tbsp oil
fresh coriander for garnishing

How to prepare this:

Remove the stalks of the mushrooms, clean and boil till 3/4 th cooked. Drain and keep aside.
Soak the cashew nuts in water for 30 minutes and grind to a fine paste with 1/4 th cup of milk.
Heat 1 tbsp of oil in a kadai and stir fry the puffed lotus seeds for half a minute. Take out and soak in a bowl of water.
Whisk the yoghurt along with the coriander powder, turmeric powder and red chilli powder and keep aside.
Heat Oil in a Kadai and add the dried red chillies, cumin seeds and when the cumin seeds splutter , add the chopped onions and sauté till translucent.
Add the ginger garlic paste and sauté till the raw smell of the paste goes away. Add the tomato puree, pepper powder and cook till oil leaves the side of the pan. Add the yoghurt mix and cook till oil rises to the surface again.
Add the mushrooms, salt and sauté for a minute.
Add 1 1/2 cup of water and bring to a boil. Reduce the heat and add the cashew paste and the puffed lotus seeds. Cover and cook till you have the desired consistency of your gravy.
Sprinkle garam masala powder and adjust the seasoning.
Pour honey over it before serving and garnish with chopped coriander leaves .

Serve hot with Roti or Parathas of your choice.

Curries & Lentils

PANASA KATHA KASA - KATHAL KI SABZI- TENDER JACKFRUIT CURRY

7:21 PM

Tender raw Jack fruit, called PANASA KATHA in Odia and Kathal in Hindi, is an exotic vegetable considered as vegetarian meat because of its meat like texture and flavor. The tender Jack fruit is used to prepare curries, Dalma, cutlets, kababs and biryani. This particular fruit is abundantly found in almost every second home in Odisha and my childhood memories associated with this fruit is the exchange of home grown vegetables and fruits were very common and Jack fruit featured quite commonly in that exchange.

Jack fruit / Panasa /Kathal is one of its own kind of tropical fruits, recognized for its unique shape, size, and fruity flavor that can be appreciated from a distance. The fruit is also rich in energy, dietary fiber, minerals, and vitamins and free from saturated fats or cholesterol, making it one of the healthy summer treat to relish!

Jackfruit is rich in dietary fiber, which makes it a good bulk laxative. The fiber content helps protect the colon mucous membrane by binding to and eliminating cancer-causing chemicals from the colon.
Raw jackfruit has small amounts of Vitamin-A and flavonoid which play vital roles in antioxidant and vision functions. Vitamin A is also required for maintaining integrity of mucus membranes and skin. Consumption of natural fruits rich in vitamin-A, and carotenes has been found to protect from lung and oral cavity cancers.
Additionally, jackfruit is a good source of antioxidant vitamin-C, which helps the body develop resistance against infectious agents and scavenge harmful free radicals.
It is one of the rare fruits that is rich in B-complex group of vitamins. It contains very good amounts of vitamin B-6 (pyridoxine), niacin, riboflavin, and folic acid.
Raw jackfruit is a good source of potassium, magnesium, manganese, and iron. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

You should try this simple and delicious recipe for Jackfruit Curry / Panasa Katha Kassa/ Kathal Ki Sabzi and get acquainted with the wonderful flavor and texture of a truly versatile fruit/vegetable – Jackfruit. It is similar to taste in like mutton curry. This curry is especially for those who don’t like non-veg, but they can enjoy the taste of non-veg with this curry. I am sure you will love this curry. To prepare this curry in Odia style, you need to note down the following ingredients.

INGREDIENTS:

Tender Raw jack fruit – Half or 400 grams

Potato – 1, boiled, peeled and cubed

Tomatoes – 2

Onions – 2

Ginger Garlic Paste-1 tbsp

Garam masala – 1/2 teaspoon

Coriander powder – 1 teaspoon

Kashmiri Red chili powder – 1 tsp

Turmeric powder – a pinch

Salt – to taste

Bay leaf – 1

Green cardamom-2

Cinnamon stick-1 inch

Dry red chili – 2

Panch phutan– 1/2 teaspoon

Mustard oil – 2 tablespoons

Chopped coriander leaves- 1 tsp

Lets learn how to do it:

Take out the skin of the kathal/Panasa/Jackfruit first. For this, you need to oil your hands and the knife as well. The fruit exudes a milky gum-like substance which doesn't leave your hands easily. I wore the kitchen gloves as an extra precaution and applied oil to the gloves itself. Keep a small bowl of oil at your side and keep dipping you fingers in to it from time to time as you cut the Jack fruit. Cut the Jack fruit into 1 inch cubes. Discard the hard middle section of the Jack fruit as it doesn't cook.For a better understanding of how to cut the Jack fruit, you can follow: http://www.rakskitchen.net/2012/04/raw-jackfruit-curry.html .

First boil the jackfruit and the potatoes with salt and turmeric till tender. Drain the water and keep it aside.
In a pressure cooker, heat mustard oil to smoking point. Add panch phutan , bay leaves, cinnamon, green cardamom and dry red chilies in that order. As soon as the dry red chilies turn color, add chopped onions.
Cook on low flame till the onions turn translucent. Add the ginger garlic paste and cook till the raw smell of the paste goes away.Add chopped tomatoes and cook for 1 to 2 minutes.
Now add all the dry spices: turmeric powder, red chili powder, coriander powder, and salt. Stir well and cook till oil leaves the sides of the pan.
Then add jack fruit cubes and boiled potato cubes. Cook on low flame, till the jack fruit has absorbed the spices. Add the garam masala and and 1/2 cup of water, cover the lid of the pressure cooker and cook till the cooker lets out a whistle. Switch off the heat.
Allow the pressure from the cooker to release naturally. Unlock and garnish with chopped coriander and serve hot with Rotis, Naan or Paratha.

Bhutta

MAKAI BAHAR- CREAMY CORN CURRY

6:38 PM

Corn is a "staple" food that provides the foundation for tortillas, burritos, or polenta. For others, corn is a "snack" food that comes in the form of popcorn and corn chips. For still others, corn is a "special summertime food" that is essential at barbecues and cookouts. But regardless of its reputation, corn is seldom considered as a unique source of health benefits. Corn is a good source of fiber.It might sound surprising to some people who are used to thinking about corn as a plain, staple food, or a snack food, or a summertime party food, corn is actually a unique nutrient-rich food that provides us with well-documented antioxidant benefits.

Antioxidants are substances that protect the cells against the efforts of free radicals which are molecules produced when the body breaks down the food or by environmental exposures like tobacco smoke and radiation.Antioxidants acts as free radical scavengers and hence prevent and repair damage done by these free radicals. Health problems such as diabetes and heart disease are all contributions of oxidative damage.So including foods that is rich in anti oxidants reduce the risk of stroke by a substantial percentage.

Corn can be cooked either with or without its husk in a variety of different ways. Of all the cooking methods I tried when cooking corn, my favorite is Healthy Steaming. I think it provides the greatest flavor and is also a method that allows for good nutrient retention.

Ingredients:

1/2 cup fresh or frozen corn

2 to 3 baby corn

1/2 cup bell peppers( Green, Red and Yellow)

1 large onions finely chopped

2 large Tomatoes finely chopped

1 tsp Ginger-garlic paste

2 green Chilies finely chopped

1/4 tsp Turmeric powder

1 tsp Coriander powder

1/2 tsp Red chilli powder

2 tbsp yoghurt

2 tbsp fresh cream

1/2 tsp garam masala powder

1/4 tsp dried fenugreek leaves

coriander leaves for garnishing

Salt to taste

Oil

Method:

Steam the corns, capsicum and baby corn in a steamer for 5 - 7 minutes.

Heat oil in a pan and add the onions and fry till they turn translucent. Add the ginger garlic paste and the chopped green chilies and fry till the raw smell vanishes.

Add the chopped tomatoes and cook till oil starts to separate from the masala.

Add the turmeric powder, coriander powder, red chilli powder and mix well.

Add the whisked yoghurt and the corn, capsicum, baby corn , salt and cook covered on low heat for 8-10 mins or until the corn is cooked.

Add the garam masala and powdered dried fenugreek leaves and mix well. Stir in the fresh cream and remove from heat.

Garnish with coriander leaves and serve hot with rice or rotis.

Curries & Lentils

VEG SOYA KEEMA MATAR

4:16 PM

Hailed as one of the world's healthiest foods, soya is power packed with protein and other essential nutrients.One of the star features of soya is its ability to provide for a wholesome alternative to animal proteins. In a vegetarian's world, soya is looked upon as a wonder bean. It is a low fat food and a healthy option for those who have high cholesterol or who want to reduce weight.

Soya is low in fat with zero cholesterol and is an excellent source of fibre which makes it easy to digest.

It contains essential omega-3 fats which assist in maintaining a healthy heart. Omega-3 fatty acids are also vital in slowing down ageing, combating risks of cancer, dementia, Alzheimer's and diabetes.

It provides our bodies with all the essential elements and minerals including calcium, iron, magnesium, protein and selenium.

Soya is rich in isoflavones which aid in reducing risk of various cancers, heart disease and osteoporosis.

Soybean is the only vegetarian food that is a complete protein which means that it contains all eight essential amino acids.

Despite these wondrous health benefits,we hardly find it in our plates on a daily basis. Soya Chunks is tasteless and has a tendency to absorb any flavour that it is cooked with so it can be molded into any texture to push one's culinary boundaries.

Veg Soya Keema Matar is one such fine delicacy which is prepared with minced soya chunks and a choice of vegetables. Whether you are a vegetarian or just trying to restrict red meat due to health considerations, this recipe is sure to please all! This recipe is one such recipe that is able to offer serious competition to it’s meat version KEEMA MATAR.

INGREDIENTS:

1 cup soya Chunks

1 cup grated cauliflower

1 cup grated carrots

6 to 8 french beans cut into small pieces

1/2 cup green peas

2 thinly sliced onions

4 to 5 finely chopped tomatoes

2 tbsp ginger garlic paste

1/4 tsp of turmeric powder

1 tsp red chilli powder

1 tsp coriander powder

1 tsp of cumin seeds

1 Bay leaf

1 inch cinnamon

2 to 3 green cardamom

1 to 2 whole dry red chillies

1 black cardamom

1/2 tsp garam masala

1 tsp fresh coriander leaves for seasoning

3 tbsp of Oil

salt

HOW TO DO IT:

Soak the soya Chunks in hot water for 10 to 15 minutes. Drain and squeeze out the water and roughly grind so that it looks like keema.

Heat oil in a pressure cooker. Once hot, add the cumin seeds, bay leaf, green cardamom, black cardamom, whole red chillies and Cinnamon. Saute till u get a aromatic smell.

Add the finely sliced onions and saute till it becomes golden brown in colour.

Add the ginger garlic paste and saute till the raw smell of the masala goes away.

Add the finely chopped tomatoes and cook till the tomatoes become soft and pulpy and oil comes out of the masala.

Add turmeric powder, chilli powder, coriander powder and salt and saute for 1 more minute till the masala blends in perfectly.

Now add the grated cauliflower, carrots , beans, soya keema and saute on medium heat for 1 to 2 minutes. Add 2 cups of water and cook on medium flame till all the water evaporates and the gravy becomes brown .

Adjust the salt and add the green peas , put 1/ 2 cup of water and pressure cook on medium heat till you have one whistle on your pressure cooker. Switch off the gas and let it cool.