Tomato kadhi
Sindhi cuisine (Sindhi: سنڌي کاڌا) refers to the native cuisine of the Sindhi people from Sindh, Pakistan. The daily food in most Sindhi households consists of wheat-based flat-bread (phulka) and rice accompanied by two dishes, one gravy and one dry. Today, Sindhi food is eaten in many countries including India, where a sizable number of Hindu Sindhis migrated following the independence in 1947.
Ref.http://en.wikipedia.org/wiki/Sindhi_cuisine
Tomato kadhi or Sindhi kadhi
Tomato kadhi or Sindhi kadhi – is a main dish for Sindhis known as curry chawara. Tomato kadhi is very nutritious because of the use of vegetables in this dish. Sindhi kadhi is an example where the dish is enriched with the vegetables providing great taste, colour and texture.
Prep Time: 15 minutes
Cook Time: 25 minutes
Category: Main curse
Cuisine: Indian , Sindhi
Serves: 6
Ingredients:
- 8-9 medium size tomatoes
- 3 tbsps Gram flour / Besan
- 150 gms Cluster beans / Gwar Phali
- 150 gms Lady finger/Okra/Bhindi
- 1 carrot, washed, peeled and cubed
- 2 medium size potatoes, each potato cut into four big pieces
- 1 tbsp Ginger, grated and juice taken out
- 1 tsp Red chili powder
- 1/2 tsp turmeric powder
- 2 level tsp salt or / salt to taste
- 3 tbsp Olive oil
For seasoning
- 2 tbsp Olive oil
- 1/2 tsp mustard seeds
- 1/2 tsp Cumin seed
- 1/2 tsp Fenugreek seeds
- 1/4 tsp Asafetida / Heeng
- 3 sprigs curry leaves
Method :
Step 1.
Wash, remove side thread, cut cluster beans/ Gwar phali into two inch pieces. Cut the head and tail of Lady finger/Okra/Bhindi and cut into two inch big pieces. wash , peel and cut the carrot into small cubes. Wash peel and cut each potato cut into four big pieces. Keep aside.
Step 2.
Wash and cut each tomato into four pieces. Grind it to make puree. Keep aside.
Step 3.
Take chopped potatoes, carrots and cut cluster beans/ Gwar phali in the pressure cooker, add 1/4 cup water and a pinch of salt and close the cooker lid. Place the pressure cooker on high flame the moment full pressure is formed, switch off the stove. Let the pressure cooker cool down to room temperature. Open the lid and take out the steamed vegetables in a bowl.
Step 4.
Heat 3 tbsp oil in a wok /kadai/ pan and sauté Lady finger/Okra/Bhindi on medium flame for 3-4 minutes. Lower the heat and remove the shallow fried ladies finger pieces in tray.
Step 5.
Add to the hot oil, asafetida sauté for a few seconds, add mustard and cumin seed. When mustard and cumin start crackling add curry leaves, reduce the heat to low flame.
Step 6.
To the above seasoning add the Gram flour / Besan and saute till it is golden brown. Add a cup of water and bring the mixture to a boil, mix in turmeric , red chili powder, salt and the pureed tomatoes. Mix it well.
Step 7.
When the mixture starts boiling, reduce the heat to low flame. Now add the sautéed Lady finger/Okra/Bhindi pieces, steamed potatoes, carrot cubes and cluster beans/ Gwar phali along with 1 1/2 cup of water and mix well. Boil it, cover and cook on low flame until gravy becomes thick consistency and oil floats.
Step 8.
Serve hot with boiled / steamed white rice, Aloo tuk and pappad !
Note:
- Steaming cluster beans, potato pieces and carrot cubes in pressure cooker is time saving.
- sautéing Lady finger/Okra/Bhindi separately is necessary .
Possible health benefits of Lady Finger :
Weight Loss – The low calorie content of Okra (30 kcal / 100 gm) and its high fibre content make it a suitable food for weight loss. It provides minimum calories and its high fibre levels help in keeping you full for longer.
Heart disease – Okra contains soluble fibre pectin. Pectin helps in lowering bad cholesterol and prevents atherosclerosis by helping in elimination of deposited cholesterol and clots. Controls blood sugar levels – This benefit of lady finger may be attributed to its fibre content. Eugenol a type of fibre, helps in slowing down digestion and absorption of sugar from the blood stream. Hence it helps in avoiding sugar spikes after meal and stabilizes the blood sugar levels. Its fibre further helps in lowering blood sugar levels.
Improves digestion – The fibre content of lady finger helps in better digestion, and regularization of bowels. Pectin swells up in the intestine and helps in easier elimination of waste from the intestine. People suffering from constipation benefit from regular consumption of lady finger.
Improves immunity – Another important benefit of lady finger is that it contains Vitamin C which helps in improving immunity.
Anemia – Lady finger contains iron and folate and Vitamin K, nutrients that help in treating and avoiding anaemia. Prevention of colon cancer – Like all other high fibre foods, lady finger too helps in prevention of colon cancer by keeping the digestive system intact and functioning properly.
Improves eyesight – The Vitamin A and beta carotene present in lady finger may be helpful in improving eyesight.
Treatment of dandruff and lice – Okra is used as home remedy for dandruff and lice. Cut okra horizontally and boil in water, add lemon to this water and use this water for rinsing hair.
As you can see that most of the benefits of lady finger are attributed to its rich fibre content. Hence dietitians advise everyone to eat as many veggies with your meal as possible.
Ref.http://www.dietburrp.com/benefits-of-lady-finger/
Nick’s kitchen medical Disclaimer:
- Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
- Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
- Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
- If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
- Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.
