BITTER GOURD DAL FRY

This is a healthy combination of protein and vegetables.

INGREDIENTS:

1. Bitter gourd – ½ kg.

2. Chana dal – 1 cup.

3. Red chilli powder – 1 tbsp.

4. Coriander powder – 1 tbsp.

5. Turmeric powder – ½ tsp.

6. Asafoetida – pinch.

7. Onion – 2 chopped.

8. Salt to taste.

9. Oil.

10. Curry leaves – few.

METHOD:

Wash and boil the chana dal in water, make sure it is not overcooked and it should retain its texture. Meanwhile, wash and cut the bitter gourd into small pieces, add a pinch of turmeric powder and salt, and some water and cook till it is half done.

Heat oil in a pan and add the chopped onions and saute it. Now add curry leaves, asafoetida, chilli powder, turmeric powder, coriander powder and mix well. Now add the cooked bitter gourd pieces and saute for 2 mins. Then add the cooked dal, salt and mix well, make sure you do not mash, it should retain its dal texture. Now add 2 tbsp of oil and fry in low flame for 5 minutes until it is dry. Serve it with rice.

BROCCOLI USILI

This is a healthy combination of protein and vegetables.

INGREDIENTS:

1. Broccoli – ½ kg.

2. Chana dal – 1 cup.

3. Red chilli – 3

4. Mustard seeds – ½ tbsp.

5. Asafoetida – pinch.

6. Salt to taste.

7. Oil.

8. Curry leaves – few.

METHOD:

Soak the chana dal in water for at least 1 hr. Drain the water and grind the dal coarsely with salt, asafoetida, and red chillies. Remove the grounded paste to a steaming vessel and steam for about 20 minutes (alternatively you can steam it in microwave for 5 minutes). Once steamed remove it and set aside to cool and then scramble it. Wash and separate the Broccoli florets and just put in hot water adding some salt and boil for 2 minutes and drain them and allow it to cool.

Now heat 1 tbsp of oil in a pan, add mustard and once it splutters, add curry leaves and asafoetida and then add the dal mixture and saute it for 2 mins, then add broccoli florets, mix well, and saute it until it becomes dry. Now adjust the salt. Serve it with rice.

LADIES FINGER-POTATO FRY

INGREDIENTS:

1. Potato – 2 cut into small pieces.

2. Ladies finger – ¼ kg cut into small pieces.

3. Onion – 1 medium-sized chopped.

4. Garam masala powder – 1 tbsp.

5. Coriander powder – 1 tbsp.

6. Green chillies – 3.

7. Pepper powder – 1 tbsp.

8. Mustard seeds – 1 tbsp.

9. Salt.

10. Oil.

METHOD:

Deep fry both ladies finger and potato separately. Drain the excess oil with a paper towel and keep this aside. Heat 1 tbsp of oil in a pan and add mustard seeds, once it splutters, add chopped onion, green chillies and saute them. Then add fried ladies finger and potato, then add garam masala powder, coriander powder, pepper powder, salt and mix them well and saute them for 2 mins. Serve this with rice.