Moringa Masoor Curry – Steamed Version

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I made this curry in the traditional style following below video.

And then I made the steamed version of it. Steamed food is much healthier and is Satvik in nature. Traditional recipe too was delicious but heating oil and cooking food on stove top gives it a rajasik feeling for us. So whenever I want to learn a recipe I try the traditional way and then turn it into steamed version:-)

Ingredients:

  1. 20 drumsticks, fiber removed, chopped into long pieces
  2. 3 tomatoes
  3. 1 onion
  4. ginger garlic paste (3 garlic cloves, 1″ ginger)
  5. split masoor lentils ( we do not get split variety here, we get only whole variety, to make with whole variety soak the lentils overnight. This time I had some split masoor lentils brought from the USA)
  6. salt, turmeric, coriander powder(1/4 tsp), cumin powder(1/8 tsp), black pepper powder(1/8 tsp)
  7. 1 Tbsp of coconut oil

For tempering:

  1. 1/4 tsp mustard seeds
  2. 1/8 tsp cumin seeds
  3. 5 curry leaves
  4. 2 Tbsp of coconut oil

Procedure:

Mix all ingredients form 1-7, transfer to the steamer bowl and pour water to cover all ingredients.

Cook for 1.5 hours

Give tempering: heat oil in a big pan, add mustard seeds, once they start spluttering, add cumin seeds, curry leaves. With off the stove and pour the curry from the steamer boil into the pan. Serve with rice!

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Moringa Pods Potato Mustard Curry

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Read about Moringa from ayurvedic perspective here: http://www.ayurvedacollege.com/articles/students/MagicalMoringa

Ingredients

Gravy:
1. 2 Tbsp of mustard seeds
2. 1 Onion
3. 5 black peppers
4. 5 cloves of garlic
5. 1″ ginger piece

Veggies:
1. 20 drumstick pods cut into pieces after peeling the fiber with a knife.
2. 4 medium size potatoes cut into big long slices.

Spices:
Garam Masala

Procedure:
Grind mustard seeds, onion, ginger, garlic into a fine paste adding very little water needed just for grinding. Make into a smooth paste.
Heat oil in a pan. Stir the veggies in it for a few minutes until slight color change and remove into a bowl.
Add a bit more oil, add cumin seeds to sizzle.
Add the paste and stir fry until its aroma releases.
Add the veggies and enough water to cover them.
Cook until the veggies are cooked.
Serve with rice.

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Vegan Navratan Kurma


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Ingredients for the curry:

Vegetables of your choice around 2 cups. I had used the following:

  1. 1 small cauliflower
  2. 2 carrots
  3. 1/4 cup peas
  4. 3 small eggplants (size of a lemon, indian variety)
  5. 2 small potatoes
  6. 5 fresh green beans
  7. 1 bell pepper

Procedure to make the curry (half way):

Cut into big cubes, put into the steamer for 15 minutes. They need to be 3/4th cooked. If you do not have a steamer you can cook them in a pan. Place a small bowl of water inside the pan and cover the pan.

Ingredients for the gravy:

  1. 2 handfuls of cashews
  2. 1/2 handful of macademia nuts (Pistachios will be more ideal but I did not have them)
  3. 2 Tbsp of fresh coconut ( I had only frozen coconut chunks, freshly grated coconut would taste more good)
  4. 1 tomato
  5. 15 small cubes of pineapple
  6. 3 Cloves,
  7. 1″ Cinnamon stick
  8. 2 cloves of green cardamom
  9. 2 medium size onions
  10. 1″ piece of fresh turmeric (replace with turmeric powder if fresh turmeric is not available)
  11. 3 black pepper corns
  12. 1″ ginger piece
  13. 5 strands of saffron

A green chili can be added too to give a very mild hot taste if you want. I did not.

Procedure to make the gravy:

  1. Roast the cinnamon stick, cloves, cardamom, add chopped onions and let them turn golden.
  2. Remove from heat and move to a blender.
  3. Add all remaining ingredients except saffron and blend well with 1/4th cup of water.
  4. Move to a pan on low heat and let it cook.
  5. In a mortar grind salt and saffron sticks and add to the pan with the gravy.

Procedure to finish the curry:

  1. Add the semi cooked veggies to the gravy and let it cook on low heat for 10 minutes.
  2. Remove from heat.
  3. Add coconut oil and cilantro garnish.

Serve with chapati/rice. I served with millet flat bread (Bhakri)

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Steamed Stuffed Eggplants.

1. Cilantro, Roasted peanuts, ginger, garlic, salt, turmeric : Grind all to a thick paste adding little bit water.

Make 3/4 long cuts in each eggplant, fill with the above paste. Place all in a bowl and steam for 10-15 minutes. Make sure it is not over cooked. It needs to be just a little less than cooked so that it remains meaty.

Remove from heat, pour coconut oil generously and let it sit for a while. Eat with rice or bread.

I ate with millet pan flat bread.

2.  http://www.roaringraw.com/steamed/steamed-stuffed-eggplant-bhara-hua-baingan/

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Millet & Quinoa Flour Flat Bread with Chickpea Flour Curry (Jhunka-Bhakar)

This is a traditional indian recipe variation.

Bhakar is a flat bread traditionally made with sorghum. There are many other such gluten free grains/grass/cereals with which a flat bread can be made. In the following recipe I have used the grains available locally.

Bread

Ingredients

1 cup white millet
1/2 cup red millet
1 cup quinoa
2 Tbsp yucca starch (Optional but helps non-pros to keep the bread bound, yucca starch is a good binder)

Grind them all in a grinder. I use vitamix dry grinder. Strain through a mesh to get the fine powder. Add the yucca starch and mix well.

Procedure

Adding warm water slowly, mix the flour to make a soft dough.

Traditionally the bread is made by just dusting a ball of the dough and patting on a flat surface. But I do it a bit differently as it is easier for me with the kind of millets available here. Here is the procedure:

Heat the iron flat pan.

Keep a large bowl of water ready on the counter.

Take a piece of thick cloth, make it thoroughly wet, spread a ball of the dough and pat it with hands to make a flat bread. Sprinkle water generously as per need.

Hold the two ends of the cloth and place it on the pan so that the bread falls on the pan. Lift the cloth. You need a thick cloth so that it does not burn on the pan, although the time for which it is in contact with the pan is very less.

Cook the bread on both sides, at the end roast both sides on direct flame for few seconds and transfer to a container. Before preparing another bread, spread good amount of water on the cloth, wet your hands, make a ball and repeat the process.

Chickpea flour curry / Jhunka

1/2 cup chickpea flour ( I just grind the chickpea in Vitamix dry grinder and strain it)
1.5 cup water
2 big onions
Chili to taste
Salt to taste
1 tsp Cumin seeds
2 tsp Mustard seeds
5 curry leaves
1 tsp turmeric powder
2 Tbsp coriander leaves

Cut the onions into long slices. Cut the chili into pieces. Chop the coriander leaves.

Take a big bowl and mix water and chickpea flour well without leaving any lumps.

Take a thick bottom pan. Place it on high heat, let the mustard seeds splutter, add cumin seeds to release the aroma. Lower the heat, add curry leaves, onions. Sautee the onions until light golden. Add chickpea-water mixture, and the rest of the ingredients, mix well. Cook on low heat for about 20-30 minutes. Check the taste, the rawness of chickpea flour should be gone totally and it should be cooked well.

Remove from heat, add coconut oil and serve with hot gluten free millet breads.

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Cabbage Moong Bean Curry

We do not get the split yellow moong lentils here, only get the whole moong beans, so I came up with making it at home. Here is more about moong beans: http://en.wikipedia.org/wiki/Mung_bean and here are more recipes: http://www.roaringraw.com/breakfast-recipes/moongmunggreen-beansgreen-soja-beansgolden-gram-recipes/

Making split Moong Lentils at home: Roast the lentils just enough to get the skin roasted. Move to a stone mortar and do a circular motion to halve the whole lentils as well as dehull them. You will of course not get 100% mill quality yellow split lentils but it is good enough

Now for the curry following are the ingredients needed.

1 Cup Whole Moong beans
1 Whole Medium Size Cabbage
1/8th cup grated fresh coconut (optional).

Pressure cook/ Steam cook moong beans to a thick paste.
Steam shredded cabbage.
Mix cooked beans, steamed cabbage and fresh coconut with coconut oil.
Give mustard seeds, cumin seed, curry leaves(optional) tempering( which is nothing but spluttering them in a hot pan and pouring them on the prepared dish).

This recipe can be used with other vegetables like zucchini, bottle gourd,tomatoes, ridge gourd, achocha.

Best with rice. Also good with chapati.

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Amaranth Leaves Curry

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I harvested my first Amaranth leaves. These are leafy varieties of Amaranth. Most people in the west eat its seeds and that plant variety is different. My mom used to make the following two recipes in traditional way by first heating oil, adding mustard and cumin seeds, adding onions and then the leaves and stir frying. But since I do not heat oil and steam cook vegetables here is my version of them.

Leaf curry:
Amaranth leaves
Onions
Cumin and Mustard Seeds
Coconut oil or Olive oil
Turmeric
Salt

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Just pluck the leaves, chop, add chopped onions, steam them together for 10 minutes, remove and transfer to a pan. Add roasted cumin and mustard seeds, salt, coconut oil, turmeric.

Stem curry:
Amaranth stems
Sprouted lentils
Cumin and Mustard Seeds
Coconut oil or Olive oil
Turmeric
Salt
Garam Masala (Optional)

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This is a bit time taking task. You will have to cut the stems into pieces with your fingers and while doing so remove the excess fiber. If you do not do this, all the excess fiber will come in between your teeth while eating the curry. If you cut the stems with a knife this will not be possible. Now coming to the next ingredient in the curry. It can be split moong beans, split chana daal(garbanzo beans split halves without skin). In my case I had none of them so I used sprouted masoor lentils. Then I steam cooked them together for 10 minutes. Check if done or not by tasting one or two stems. Depending on how thick the stems were it may take less or more time.
Once steamed, transfer to a pan, add roasted cumin and mustard seeds, salt,coconut oil, turmeric and optionally garam masala.

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Mustard Green Curry

10447122_592293564223486_5834774819559044596_nIf you have visited an Indian Punjabi restaurant you must have eaten this dish  It is made with mainly mustard greens and spinach, and optionally lamb’s quarters leaves, radish leaves, fenugreek leaves.

If you want to search for how it is made traditionally please search for “Sarson ki saag”. It is an elaborate and time taking, overcooked preparation. But I prefer to make it quick and healthy and tasty at the same time 

Here is how you make it.

Take 1:2 ratio of mustard greens and spinach leaves. Steam cook both separately as mustard greens take time to cook and spinach is quick to cook. Blend it along with salt, coconut oil, steamed/roasted garlic, ginger with just enough hot water to assist in blending. Serve hot with corn flour tortillas or rice.

The traditional recipe asks for a teaspoon of cornflour cooked in some water and added to the curry to thicken it. But this is optional.

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Moong/Mung/Green Beans/Green Soja Beans/Golden Gram Recipes

Available in dehulled and split form of yellow color, or whole beans, these are also a very popularly used beans in Asia.They are eaten whole and as sprouts.
Mung bean is a wonderful food that helps in reducing weight. This is the reason it is recommended as a part of diet in many slimming programs. It has got high protein and fiber content, that can help to bring down the cholesterol levels in the body.
Mung bean sprouts are rich in vitamins A, B, C and E and are a perfect source of minerals such as potassium, iron and calcium.
The sprouts are considered as a cooling food and are used to treat inflammations, that can arise as a result of infections, hypertension and heatstrokes.
Mung beans have high fiber content that yield complex carbohydrates, which help in digestion. Thus, these are very good for people suffering from high cholesterol.
In India it is a traditional practice to do colon cleanse at home once an year. After this practice a watery mixture of rice, split yellow moong beans is prepared and eaten to sooth the stomach and get back to normal routine.

They are used in making whole dishes, desserts and soups.Some of the hundreds of recipes of this bean will be covered one by one in detail soon, but for now let us take a quick and short look at some of the recipes.

The whole green beans must be always soaked overnight else they do not get cooked. They yellow ones are split and dehulled form of the whole beans, so they do not need to be soaked.

Since the yellow version is not available yet in Greece, only recipes of whole green beans will be covered here.

Steamed : Direct steam the soaked beans until done ( takes about 30 -45 minutes). Add salt, turmeric, oil to taste. Coconut oil will taste much better for this recipe. Optionally add raw onions,tomatoes,cucumbers.Optionally add dry roasted mustard and cumin seeds and garnish with cilantro/parsley. Same recipes can be used for any lentils or beans.


Pancake : Healthier alternative to pizza. Soak 1 cup of moon beans in water for 8 hours. Make 2 cups flour of brown rice slightly coarse but close to fine. After 8 hours, blend the moong beans with just enough water to help blend it and a 1″ piece of ginger . Add to this mixture the rice flour and let it sit for 1 hour. After an hour add salt to taste.Pour the entire mixture onto a baking pan or stove top pan and cook until done. Once done pour oil and serve with tomato sauce.Its very easy to make and very filling.


Crepes : Soak 1 cup of moon beans, and 1/2 cup brown rice in water for 8 hours. After 8 hours, blend them with a 1″ piece of ginger and water to make it a of pouring consistency it . Spread on a pan to make crepes. Optionally finely chopped onion can be sprinkled on it soon after spreading it on pan.Spread oil once done and serve with tomato ketchup or one of the numerous chutneys which we will be covering soon.


Sprouts : Easy to sprout and very delicious.Mix these sprouts with onions,tomatoes,cucumbers and eat as is or put in a sandwich.

Soup : Steam and mash to make a soup like any other beans.Add spices of your choice and greens like spinach. Try adding ginger, garlic or onions for variations.

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Dill (shepu) Potato

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Ingredients:

1. A bunch and half fresh dill (Shepu)
2. A small onion 
3. A medium size potato
4. Garam Masala, olive oil, sea salt, dry ginger powder
5. A teaspoon lemon juice

Preparation:

1. Cut onion and potato into small pieces and steam them for 10 min.
2. Chop fresh dill into fine pieces.
3. Mix steamed potato,onion and fresh dill.
4. Add sea salt, garam masala, oil, ginger powder and lemon juice and mix it well
5. Dill-Potato is ready and can be eaten with Chapati or Paratha or Bread.

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