ironamma

A new wave of vegetarian cooking!

Archive for the tag “greens”

Green Beans with Chana Daal Palya/Sabji

I have learnt this palya from my Mother-in-Law who cooks amazing food as her main ingredient is love. She usually adds different peas or beans like black-eye or shelled beans of broad, round or curved green beans. Here I will use chana daal instead of the above.

INGREDIENTS:

  • 3 cups diced green beans
  • ~ 3 to 4 tbsp chana daal – wash and soak in hot water for 15 min
  • 4 to 5 Thai green chilies – slit in halves
  • 3 to 4 curry leaves – julienne cut
  • fresh blend of 1/2″ ginger and 1/4″ turmeric – use small food processor
  • 1/4 cup fresh grated coconut or frozen
  • 1/2 lemon – juice
  • 3 tbsp cilantro – mince
  • ~ 4 tbsp water

Seasoning:

  • 2 tbsp olive oil
  • 1/2 tsp mustard seeds
  • 1 tsp urad daal
  • 1/3 tsp asafoetida powder
  • 1/4 tsp turmeric powder
  • ~ 1 1/4 tsp salt or to taste
  • 2 tsp palya powder (optional – should be added after the beans are cooked)

PREPARATION:

  • Temper mustard and urad, then add asafoetida, green chilies, curry leaves and fresh blend for ~ a min.
  • Reduce heat and add soaked chana daal.
  • Saute for ~ 3 min before adding the green beans.
  • Add water and turmeric – stir and cook for ~ 12 min on medium.
  • Add salt after 6 min of cooking.
  • Cross cover the lid and stir in between to retain the green color of the beans.
  • When the beans are soft and tender add coconut and lemon juice – stir.
  • Turn of heat and garnish with cilantro.
  • Enjoy with flat bread or rice.

*Note:

  • Sprinkle coconut to individual serving for those who like it rather than adding it in the whole dish!

Dill, Green Kale and Red Chard Sabji with Heirloom Tomatoes

Do you hate eating dark green leafy vegetables? This group of veggies are the super food of health, they contain vitamins, minerals, antioxidants, and phytonutrients. Put more in your body and they will protect your cells from free radical damage. Now let’s find a way to make them tasty!

Combination of these greens, earthy sweetness of Black Zebra heirloom small tomatoes (black, green and red color) and garlic cloves when cooked mellows into a sweet flavor far form its raw pungency which creates an awesome savory dish.

INGREDIENTS:

  • 1 bunch dill (~1 1/2 cup) – finely chop and don’t use hard stem
  • 1/2 bunch green kale (~4 to 5 cup) – roll leaves for ribbon cut then cut the ribbon in half and also use stem
  • 1/2 bunch red chard (~4 to 5 cup) – roll leaves for ribbon cut then cut the ribbon in half and also use stem
  • 3 to 4 any green chiles – fine chop
  • 5 garlic cloves – slice or mince
  • 4 heirloom tomatoes – dice
  • 2 tbsp fresh blend of ginger and turmeric – food process

Seasoning:

  • 2 tbsp olive oil
  • 1/2 tsp small mustard seeds
  • 1/2 tsp urad daal
  • 3/4 tsp salt or to taste

PREPARATION:

  • Bloom mustard and urad in oil, reduce heat and add fresh blend.
  • Then add kale, chard, dill, garlic and chile, cook and reduce, not fully covered for about 6 to 7 minutes. Stir in between while it cooks.
  • Add salt and tomatoes, saute for 3 to 4 minutes.
  • Enjoy as a side dish or use as filling.

Note:

  • Cooking green chile and garlic with the greens reduce the pungency and adds a gentle oiliness rather than fried taste.

Palak Paneer (Spinach + Cheese)

My neice Prerna Dubey always talks about Paneer as her all time favorite food. When Prerna was a kid, her mom would try to get her to smile for the camera.  The only attempt that would work is if her mom asks her “tell me your favorite food?” Then Prerna would give a big smile and say PANEER! The pictures turned out beautiful.

Palak paneer is a favorite of children and adults alike – a good source of protein and iron! My mom also prepared palak paneer often for all her active kids. This recipe is for all you paneer lovers.

Party quantity (for ~ 30 with other items)

INGREDIENTS:

  • 2.5 lb ( 1.1 kg) spinach – microwave uncovered (to retain it’s green color) for 4 min in 3 batches and blend finely or coarsely as desired
  • 30 oz (800 g) paneer – rectangular or cube cut (1″) – lightly brush skillet with oil and sear on both sides on medium low heat
  • 1/4 to 1 cup cream or 2 tbsp sour cream – if richness is desired (I used 2 tbsp of low fat Greek yogurt/strained yogurt)
  • 1 1/2 large tomato or 4 Roma tomatoes or use 1 can cut tomatoes (14 oz) – chop
  • 1 3/4 large white onion – chop
  • ~ 1/2 cup water to help blend mixture (eye ball it)

Fresh Blend:

  • 1 jalapeno, 2 Thai green chile, 2″ ginger piece, 4 garlic cloves and 1/2″ fresh turmeric piece, 1/4 bunch cilantro – chop and food process

Seasoning/Masala:

  • 3 tbsp olive oil
  • 2 tbsp butter or ghee
  • 1 tsp cumin seeds
  • 1/2 tsp cumin powder
  • 2 1/4 tsp coriander powder
  • 1/2 tsp red chile powder or to taste
  • 1/4 tsp turmeric powder
  • 1 1/2 tsp garam masala
  • 1/4 tsp allspice powder (optional)
  • 1 tbsp broken cashews
  • ~ 3 tsp sea salt
  • 2 tsp kasuri methi (dried fenugreek leaves) or 1/4 bunch of fresh fenugreek leaves or a little of both  – make powder by rubbing between the palms of your hands

PREPARATION:

  • Temper cumin in oil and butter – reduce heat add onions, ~1/3 tbsp of salt and fresh blend until translucent.
  • Add the rest of the seasoning list and saute for few min.
  • Then add tomatoes and cook until soft. Mix in the yogurt and add half of the blended spinach for few min.
  • Turn off heat and cool it to blend.
  • Mix the rest of the blended spinach with the seasoned spinach – bring it to simmer on medium low. Add  paneer and cook for few minutes more.
  • Lastly taste and adjust salt, etc.
  • Serve hot with rice, naan, pita or your favorite flat bread.

***Palak /Spinach can be used as a dip by adding sour cream or any soft cheese shown on the right for paneer, pita, bread, veggies, etc.

Call it Coriander, Cilantro, or Hara Dhania–Fights Bacteria

Recently, AYURVEDIC  scientists suggest that cooking with Coriander aka Hara Dhania provides a lot of health benefits against harmful bacteria. The oils from coriander is toxic to a broad range of harmful bacteria–E. Coli, Salmonella and Staphylococcus.

These strains reduced growth and most were killed in 1.6% oil or less. The oil damages the membrane of bacteria cell and its’ respiratory system as a result inhibits multiplication. Coriander could prevent food-borne illnesses and treat antibiotic resistant infections.

Coriander, cooked or raw enhances the flavor in any dish. Everyone Herb Up!

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