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Green beans are rich sources of Vitamin.A,Vit.C and Vit.K.Also rich in thiamine,niacin,VitB6,Vit.E.
They are good sources of minerals especially manganese. It is a good source of calcium,iron, magnesium, phosphorus, potassium and zinc.
They are good sources of complex carbohydrate.
BEANS when cooked with coconut milk is very tasty.This recipe is different from the regular method.
Beans …….chopped(250 gms)
Onion…1 or 2
Garlic…..6 to 10 cloves
Salt as needed
Red chillies…… 4 to 5
Garlic….. 4 to 5 cloves
Coconut milk……1/4 to 1/2 cup
Cook beans with very little water (1/2) tumbler.Keep aside
In a pan add oil when it gets heated add the grinded paste to it. Saute a little.
Add chopped onion and garlic and fry.
When it is sauted add the cooked beans to it.
Pour the coconut milk to it and lower the flame. Also add few curry leaves.
Mix well and when it dries remove from fire.
Serve with rice and sambar
I have given many lunch box recipes.
One such tasty recipe is sambar sadam. This recipe is a South Indian style .
I have cooked rice and dhal seperately then added veggies .This is a good combination of rice,lentil and vegetables which is a healthy one.
For sambar rice I have used a powder which I have made at home. Another option is to use sambar powder.
Ingredients for the powder.
Coriander seeds…..1 TSP
Chana dhal……….1 TSP
Urad dhal……..1/2 TSP
Pepper corns ….few
Cumin seeds 1/2 TSP
Fenugreek seeds….1/4 tsp
Fry these ingredients and powder it.
Another option is to add 2 TBS coconut scrapings and grind into paste.
I have fried coconut scrapings and added to the rice.Since I had this powder without coconut.
Ghee…….2 or 3 TBS
Mustard seed……1/4 TSP
Urad dhal…..1/2 TSP
Toor dhal….1/4 cup
Drumstick…few pieces/Peas/Brinjal/Beans(any veggies of your choice)
Tamarind…..small gooseberry size
Coriander leaves chopped 1 TBS
Turmeric powder…..1/2 tsp
Cook rice and dhal seperately.
In a kadai.Add ghee.
Now add mustard seeds when it splutters add urad dhal and red chilly.
Now add curry leaves,shallots, tomato fry a little then add drumstick and carrot.Add salt.
Fry then add turmeric Powder and then the powder which has been made.
Then add tamarind extract and allow the veggies to get cooked.
Now add cooked dhal and rice to it. If you want you can add fried coconut scrapings.
It will get thickened after sometime so while adding water be careful.
When rice,dhal, tamarind extract and vegetables blends well remove from fire and finally add chopped coriander leaves.
Serve with papad,salad or Cathal.
I have given many stir fry recipes. But this receipe is served during feast or sadya. Very tasty recipe.
Cabbage chopped……11/2 cups
Carrot grated……1/2 cup
Onions small…5 nos
Cumin seeds..1/2 tsp
Curry leaves…..a few
Grated coconut..1/2 cup
Urad dhal…… 1/2 tsp
Turmeric powder….1/2 tsp
In a kadai add coconut oil it.
Add mustard seeds to it when it splutters add urad dhal.
Add red chilli .
Add carrot and cabbage few curry leaves.
Add turmeric powder and cook in high flame.It will let the water go. Don’t close the curry.So when u cook use thick bottom kadai.Dont use stainless steel or aluminum vessels.
First crush onions,green chillies,jeeragam and few curry leaves. Then add grated coconut turmeric powder and grind without water.
Add this grounded paste to the curry when there is no water in it. And add salt to it.
Then fry for nearly 7 mts.So that the coconut mixture gets mixed and cooked well.
Broccoli is an edible green plant in the cabbage family whose large flowering head is eaten as a vegetable.It is known to be a tasty vegetable which is rich in nutrients.
It has substantial amount of Vit.C,Vit.K,Vit.A,Vit.B6,folate,dietaryfibre,potassium,serenium,manganese and phosphorus.It is a rich source of phytonutrient,glucosinates,flavonoids and antioxidant that boost your health in a great way.
Health benefits of broccoli:
It prevents certain types of cancer
Reduces cholesterol, reduces allergic reaction and inflammation and is also good for eye care.
- Broccoli 1 medium size or 1 cup florets.
- Onion_1no finely chopped
- Oil as required
- Mustard _1/4 tsp
- Urad dhal_1/2 tsp
- Garlic minced 1 tsp or ginger garlic paste.
- Turmeric powder 1/2 tsp
- Chilly powder 1 tsp.
- Salt as needed.
- Broccoli florets should be separated.
- Cut broccoli into small bits we do for cauliflower
- Put in warm water for few minutes and remove it immediately.
- Heat oil in kadai and add mustard seeds to it when it splitters add urad dhal to it.
- 4.Add chopped onions to it and saute it.Add garlic too.
- 5.Add broccoli to it now add turmeric powder,chilly powder and salt to it.
- 6.If needed sprinkle little water
- And cook.
- This will get cooked soon.
- Chilly powder can be replace with sambar powder or can use little coriander powder
- If u don’t want to add turmeric powder can avoid that.
Pumpkin is a vegetable which is highly nutrient dense food.Pumpkin color may be from deep yellow to orange coloration.It is a traditional part of thanksgiving meals inCanada and U.S.and they carve Jack _O_Lantern for decoration around 🎃 Halloween.
Pumpkin is suitable for all ages.It is rich in Vitamins and minerals low in calories.The fiber,potassium and vit. C supports it.Some say that the potassium obtIned in pumpkin has a positive effect in blood pressure.There are lot of antioxidants in it.It is a good source of beta carotene and rich in fibre too.
- Pumpkin_1to2 cups peeled,predetermined and cubed.
- Coconut scrapings -4 tbs
- Cumin seeds_1/2 tsp
- Garlic_2 pods
- Oil_1 tbs
- Mustard seeds_1/4tsp
- Urad dhal_1/2 tsp
- Red chillies/Green chillies_2 or accept. to taste.
- Curry leaves a few
- Salt as needed.
1.Grind coconut scraping,cumin seeds,red chillies and garlic pods coarsely and keep aside.
2.Heat oil in a kadai add mustard seeds to it aftet it splutters add urad dhal when it turns brown add curry leaves
3.Fry curry leaves a little and Then add pumpkin pieces to it.Fry a little and then add water to cook it.
4.When half done add salt to it.
5.when almost done add the coconut paste to it.
6. Mix well and cook till everything gets binded.
Can add 1 to 2 tbs.jaggery and instead of grinding chillies can powder pepper coarsely and add to it.
This will be slightly sweeter version of curry.
Serve with rice
chilli powder as desired
a few salt as needed
1.Wash and cut the snake gourd length wise .Remove seeds also soft white portion.cut into thin slices.
2. Take pudalanga in a colander add little chilly powder and salt to it.water will come out.
3.In a kadai add oil add mustard seeds and urad dhal when it fries add curry leaves then add the vegetable to it.
4.According to your taste add more chilly powder and salt.
keep on frying.When done remove from fire.
Best side dish for sambar rice and curd rice.