Stuffed Bell Peppers

Bell Pepper stuffed     Bell peppers sliced

Stuffed Bell Peppers:

Recipe Contributed By Mrs. Usha Mehta

Recipe Servings: 4

  • Cook Time: 30 Minutes

The highest amount of Vitamin C in a bell pepper is concentrated in the red variety. Red bell pepperscontain several phytochemicals and carotenoids, particularly beta-carotene, which lavish you withantioxidant and anti-inflammatory benefits. Thecapsaicin in bell peppers has multiple health benefits

Hi Friends! Bell peppers stuffed with Rice , tomatoes, onions, dry fruits and steamed. A scrumptious dish!

Ingredients:

  • 3 bell peppers / capsicums
  • 6 tbsp basmati rice
  • 2 onions, or 1 1/2cup grated onion
  • 2 big tomatoes or 1 1/2 cup of tomatoes, grated
  • 2 tsp finely grated ginger
  • 3 tsp cashew nuts roasted & coarsely ground
  • 3 tsp cooking oil
  • 1 tsp black pepper  powder
  • 1 tsp salt/ or to taste

Method:

Step 1.

Cut off  the tops of the peppers, scoop out seeds and membranes so that the capsicums become hollow.

Step 2.

Wash rice well soak for 15 minutes, drain. Grate the ginger, onions and tomatoes . Keep aside.

Step 3.

In a mixing bowl take rice, grated onions, tomatoes and ginger. Add salt, ground cashew and pepper powder and mix again.

Step 4.

Now stuff each Bell peper/capsicum 3/4 with the mixture, add one tsp oil to each capsicum . Place the stuffed Bell pepper/capsicums in a container.

Step 5.

Place a pressure cooker on high flame with two glasses of water. Put the Capsicum container inside the pressure cooker. When the water starts boiling, cover and simmer for 20-30 minutes till the rice is cooked and capsicums become tender.

Step 6.

Serve hot.

Health Benefits of Bell Peppers:

Here’s a short list of the good things they can do for your health:

  • Bell peppers are low in calories! So, even if you eat one full cup of them, you get just about 45 calories. Bonus: that one cup will give you more than your daily quota of Vitamin A and C!
  • They contain plenty of vitamin C, which powers up your immune system and keeps skin youthful.  The highest amount of Vitamin C in a bell pepper is concentrated in the red variety.
  • Red bell peppers contain several phytochemicals and carotenoids,  particularly beta-carotene, which lavish you with antioxidant and anti-inflammatory benefits.
  • The capsaicin in bell peppers has multiple health benefits. Studies show that it reduces ‘bad’ cholesterol, controls diabetes, brings relief from pain and eases inflammation.
  • If cooked for a short period on low heat, bell peppers retain most of their sweet, almost fruity flavor and flavonoid content, which is a powerful nutrient.
  • The sulfur content in bell peppers makes them play a protective role in certain types of cancers.
  • The bell pepper is a good source of Vitamin E, which is known to play a key role in keeping skin and hair looking youthful.
  • Bell peppers also contain vitamin B6, which is essential for the health of the nervous system and helps renew cells.
  • Certain enzymes in bell peppers, such as lutein, protect the eyes from cataracts and macular degeneration later in life.

So, pop some bell peppers into your shopping basket, and start reaping their rich health benefits!

Ref. https://www.care2.com/greenliving/9-incredible-health-benefits-of-bell-peppers.html

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.

 

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Choliya / Fresh Green Chana curry

Choliya paneer.JPGCholiya / Fresh Green Chana curry

Hi friends! Choliya / Fresh Green Chanas are popular in all parts of the world however, mostly people are familiar with beige color chickpeas, popularly known as garbanzo beans. Green chana or green garbanzo, most commonly known as Punjabi choliya is entirely different from its counterpart, its fresh. The fresh Choliya / Fresh Green Chanas tastes the  best. Another recipe in my routine cooking for  health benefits and wonderful taste. Fresh green chickpeas are the winter food that tastes super good, a Popular seasonal treat of India.

Ingredients:
200 gms  choliya /green chana

200 gms Cottage cheese/paneer, cut into cubes

2  medium size onions/1 cup grated onions

2 medium size tomatoes, finely chopped

1/2 tsp turmeric/haldi powder

1level tsp red chili powder/ or to taste

1 tbsp ginger , finely grated

1 tbsp garlic, mashed

2 tbsp Coriander powder

1/2 tsp roasted and powdered cumin seed/ jeera

2 tbsp cilantro/dhaniya, finely chopped

2 tbsp cooking oil

1 tsp salt/ or as per taste

2 1/2 cups water

Method:

Step 1.

Wash the fresh green chanas/choliya and keep aside.

Step 2.

Heat oil in a pressure cooker, add and fry the grated onions until lightly. Add grated ginger, garlic paste and fry till the color changes to golden brown.

Step 3.

Now add finely chopped tomatoes, salt, coriander powder, cumin/jeera powder, turmeric and red chili powder.

Step 4.

Let it cook on low flame till the masalas are well fried. Add cubed Cottage cheese/paneer pieces, choliya, and 2 1/2 cups of water. Mix well.

Step 5.

Close the cooker lid, when it comes to full pressure, reduce the heat to low flame and cook for 15 minutes.

Step 6.

Switch off the heat and let the pressure cooker come to room temperature. Serve hot garnished with finely chopped fresh coriander leaves.

Other Culinary Uses:

· Hara Chana is best eaten raw or roasted or boiled.
· Sauté some in olive oil, which softened them, put sea salt on them, and enjoy the taste.
· Can be tossed into stir-fries, sautés, and salads.
· Combined with sweetcorn and some green or red bell pepper also makes an awesome chat.
  Ref. http://shilpsnutrilife.blogspot.in/2014/01/fresh-green-chickpeas-hara-channa.html

Health Benefits:
The green chick peas have a wealth of nutrients like energy, protein, calcium and iron
Fresh green chickpeas or choliya contain vitamins C, E, K and B-complex vitamins, folate, and the minerals magnesium, zinc and pantothenic acid. Fresh chick peas are high in dietary fibers too.
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.

 

Shahi Makhana sabzi

Shahi Makhana Sabzi.JPG

Shahi Makhana sabzi

Hi friends! Popular as a fasting food, its health benefits are superior to those of dry fruits such as almonds and walnuts. Some of the health benefits of makhana are: It’s a good source of protein, carbohydrates, fibre, magnesium, potassium, phosphorus, iron and zinc. High in fiber and low in calories, it enables weight loss. Here is a delicious sabzi with the lotus seeds you will love to have on your  menu often.

Ingredients:

  • 100 gms. Lotus seeds
  • 150 gms Khoya
  • 2 medium size Tomatoes
  • 2 cups grated onions
  • 1 tbsp Ginger , finely grated
  • 1 tbsp Garlic, well mashed
  • 2 green chilies, finely chopped
  • 1/2 tsp Turmeric powder
  • 4 tbsp clarified butter/ olive oil
  • 2 peppercorns, finely powdered
  • 1/4 tsp Cinnamon powder
  • 3 Clove, powdered
  • 1 tsp Fennel / saunf seeds, powdered
  • 1/4 tsp Chili powder / or as per taste
  • 1 1/2 tbsp Coriander powder
  • 1 tsp Garam masala
  • 1 tea cup curd/yogurt
  • 1 tsp Salt/ or as per taste

 

Method:

Step 1.

In a heavy bottom pan, put the ghee/ oil and when hot add the lotus seed stir fry until crisp over medium low flame. This takes 5-7minutes. Keep it aside.

Step 2.

Grate the khoya and dry roast in a heavy bottom pan on low flame (without any ghee) very lightly. Keep it aside.

Step 3.

Cut each tomato in two halves to blanch. In a pressure cooker take the cut tomatoes add 1/4 cup of water. On a high flame when full pressure is formed, switch off the stove. When pressure cooker cools down to room temperature, open the lid and take out the tomatoes in a small bowl, remove the skin from all four pieces with a fork and put them into a blender, and blend the mix. Keep the puree aside.

Step 4.

Heat the ghee in vessel and fry the onions till pink in colour, add the ginger, garlic, green chillies, turmeric, dhania powder and chilli powders and fry for 1minute on low flame.

Step 5.

Add the tomato puree, curds, khoya and salt mix well.

Step 6.

Add the fried makhanas and cook for a few minutes.Sprinkle the garam masala and cook again for 2 minutes. Serve hot with Indian breads of choice!..

 Note:

Makhana ( Phool Makhana/ Lotus seeds) Makhana ( Phool Makhana/ Lotus seeds) Makhana, Phool Makhana, Foxnut, lotus seeds, Gorgon nut,Euryale Ferox different names, multiple health benefits. This is a native Asian water plant and is mainly cultivated for its edible seeds.

Health Benefits of Makhanas:

1) They are low in cholesterol, fat and sodium. This makes them an ideal snack to satiate those in-between meal hunger pangs.

2) They are beneficial to those suffering from high blood pressure, heart diseases and obesity due to their high magnesium and low sodium content.

3) Makhanas are recommended for diabetics too due to their low glycemic index.

4) An anti-ageing enzyme in these seeds is said to help repair damaged proteins.

5) In addition, the presence of a natural flavonoid called kaempferol (also present in coffee), helps prevent inflammation and ageing.

6) Ayurvedic beliefs suggest that fox nuts astringent properties that benefit the kidneys.

7) Makhanas are gluten-free, protein rich and high in carbohydrates.

8) They are low in calories, making them an ideal snack for weight loss.

 

9) Ayurvedic and Unani medicine believe them to have aphrodisiac properties.

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.

 

Baingan Aloo Sabzi

IMG_3821.jpgBaingan Aloo Sabzi

Hi Friends! Some facts about eggplant :

Eggplant comes in a range of colors, shapes, and sizes. The anthocyanins in eggplant may protect heart health   Another chemical in eggplant, nasunin, may help improve blood flow to the brain   Cooking methods include steaming, roasting, boiling, baking, or frying, but steaming appears to preserve the antioxidant levels most effectively.

Prep Time: 0-5 minutes

Cook time: 11-15 minutes

Serve: 4

Level Of Cooking : Easy

Ingredients:

  • 250 gms long Brinjals, cut into 3” pieces and soaked in water
  • 2 medium size Potatoes, peeled washed and cut into thick fingers
  • ¼ tsp Asafetida/ heeng
  • ½ tsp powdered Fenugreek seeds/ Methi dana
  • 2 tbsp Saunf/ Fennel/ Aniseed  powder
  • Coriander powder 1 teaspoon
  • 1 tsp Red chili powder
  • ½ teaspoon Cumin powder
  •  1level tsp Salt /or to taste
  • 2 tbs Oil

Method:

Step 1.

Heat oil in a heavy bottom pan/wok/non-stick pan add asafetida, when it turn pink, add potato wedges, cover and cook on slow fire till potatoes are half cooked.

Step 2.

Add drained brinjal pieces, salt, chilli powder, coriander powder, Fenugreek powder, cumin powder, saunf/aneeseed powder mix, cover and cook till brinjal is cooked.

Step 3

Serve hot with chapattis, boondi raita and pickle of choice.

Note:

Fennel /Aneeseed/ Saunf seeds are ground and used as a spice or as an ingredient of a spice mixture

Possible health benefits:

Eggplants are rich in fiber and antioxidants.

Consuming fruits and vegetables of all kinds has been shown to reduce the risk of many lifestyle-related health conditions.

Studies have long suggested that eating plant foods, such as eggplant, can boost overall health and wellbeing.

Laboratory analyses of the phenolic compounds in eggplant show that it contains anthocyanins, a type of flavonoid, and chlorogenic acid, a powerful free-radical scavenger.

Anthocyanins and chlorogenic acid function as antioxidants and anti-inflammatory compounds.

Studies show that consuming even small quantities of flavonoid-rich foods may benefit human health in various ways.

1) Heart health

The fiber, potassium, vitamin C, vitamin B6, and phytonutrient content in eggplants all support heart health.

In addition, eating foods containing certain flavonoids, including anthocyanins, may be associated with a lower risk of mortality from heart disease.

2) Cancer

Polyphenols in eggplant have been shown to have anti-cancer effects. Anthocyanins and chlorogenic acid protect cells from damage caused by free radicals and, in turn, prevent tumor growth and the invasion and spread of cancer cells.

3) Cognitive function

Findings from animal studies suggest that nasunin, an anthocyanin in the eggplant skin, is a powerful antioxidant that protects brain cell membranes from free radical damage.

It also assists in the transport of nutrients into the cell and moving waste out. Research has also shown that anthocyanins help prevent neuroinflammation and facilitate blood flow to the brain. This could help improve memory and prevent age-related mental disorders.

4) Weight management and satiety

Dietary fibers are commonly recognized as important factors in weight management and loss, because they act as “bulking agents” in the digestive system.

These compounds increase satiety and reduce appetite. They help reduce calorie intake by making a person feel fuller for longer.

Eggplant is already low in calories, so it can contribute to a healthful, low-calorie diet.

5) Liver health

Research has suggested that the antioxidants in eggplant may help protect the liver from certain toxins.

Ref. https://www.medicalnewstoday.com/articles/279359.php

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.

 

Curd Rice

curd riceCurd Rice

 Hi Friends! In South India curd rice is eaten as a part of meal. It is a great summer food too. Two main ingredients  to make are Rice. In telugu it is called  daddojanam and thayir sadam  in tamil. I am sharing a simple method of making it today. Well cooked rice is mixed with curd and then seasoned to make it tasty and flavorful.
Preparation time: 10 minutes

Cooking  time: 20 minutes

course: main

Cuisine: South Indian

Serves: 2

Ingredients :

  • 1cup white rice
  •  2 cup thick curd/ yogurt /dahi
  • 1 cup milk
  • 1 tsp salt /or as per taste

for seasoning:

  • 1 sprig curry leaves
  • 1 tbsp cooking oil
  • a pinch of asafetida/heeng
  • 1 tsp urad/ black gram dal husked
  • 1 red chili
  • 1 tsp mustard seeds

Method:

Step 1.

Wash rice well and soak in 2 cups of water for 20  minutes.

Step 2.

In a pressure cooker take the soaked rice along with the water soaked in, add salt .Close the lid and place  the cooker on high flame. The moment full pressure is formed, switch off the stove. Let the pressure cooker come to the room temperature , open the lid take out the rice mash lightly with a ladle.

 Step 3.           

Add milk and bring the mix to a boil, reduce the heat to low flame. Cook the mixture for ten minutes . Cool the cooked rice.

Step 4.

whisked the curd / yogurt/ dahi add to the mashed cooled rice. Mix it well

Step 5.

In a pan, take oil add hing hen slightly pink in colour add mustard seeds, when mustard begins to splutter, add urad dal and fry until light golden, add chili and curry leaves. Switch off the stove.

Step 6.

Pour the seasoning  on the curd rice, mix well. Curd rice is ready to be served with lime or mango pickle and papadams.

How good is curd rice for your health?
Improved Digestion: The nutrients present in curd rice are easily get absorbed by the digestive system. This is due to the curd will help in absorbing nutrients from rice that you have eaten.

No more heart diseases: It minimizes the risk of high blood pressure and helps reduce cholesterol levels by preventing the thickening of carotid arteries.

Great meal for those who are lactose intolerant: Some people, who cannot consume milk because they are lactose intolerant, can safely consume curd based cuisines. It converts the lactose present in milk to lactic acid, making it easier to digest. Also, you do not lose out on the nutritional boost that milk provides.

Improved Immunity: When you have curd rice, you are actually increasing your Immunity . It has many good bacteria which are able to fight against the micro-organisms in our body.

 

Improved teeth and bone care: Like any other milk products, the curd rice has the high amount of calcium and phosphorous which are essential for teeth and bone strength. It would also prevent osteoporosis.

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.

 

Tomato dal/lentil

 

Chana dal tamaterwali.jpg

Tomato dal/lentil

Hi friends! Here is a very delicious recipe of tomato dal /or tomato pappu fro Andhra Pradesh. Andhra Pradesh is generally known for its tangy, hot and spicy taste, the cooking is very diverse due to the vast spread of the people and varied topological regions. Tomato dal /or tomato pappu is one of the most cooked lentil/dal/pappu varieties in Andhra cuisine. It is usually cooked with tuvar / toor dal, though it varies on individual’s choice. Dal is cooked with tomato till well blended and then seasoned with ghee or oil.

Course : Main

Preparation Time: 20 minutes

Time: 15 minutes Cooking time

Total Time: 35 minutes

Cuisine: India, Andhra Pradesh

Servings: 4

Tomato dal or tomato pappu – andhra style tomato dal where pigeon pea lentils are cooked with tomatoes and other spices-herbs. slightly tangy and a flavorful dal best had with steamed rice.

Ingredients :

  • 1 tea cup Tuar dal/arhar dal/ pigeon pea lentil
  • 1 small onion or ½ cup finely chopped
  • 3 medium tomatoes ,finely chopped
  • 2 Green chilies ,length wise slit and deseeded
  • 2sprigs curry leaves /kadi patta
  • 6-9 cloves garlic , crushed
  • 1tsp ginger finely grated
  • 1 tsp mustard seeds
  • 1/4 tsp of asafetida /hing
  • 1/2 tsp turmeric powder
  • 2 tbsp cooking oil /ghee
  • 11/4 tsp salt /as per taste
  • 1tsp Tamarind pulp

Method:

Step 1.

Wash and clean the Tuar/arhar dal /pigeon pea lentil and soak for 15-20 minutes.

Step 2.

In a pressure cooker heat cooking oil or ghee add the mustard seeds, as they start crackling add curry leaves, asafetida/Hing.

Step 3.

When asafetida/Hing turns light pink add the onions, and green chilies, sauté the onions till translucent. Add the grated ginger and garlic paste and sauté for a minute or so on low flame.

Step 4.

Add the chopped tomatoes, turmeric powder, and salt and sauté for 2-3 minutes on a low flame.

Step 5.

Add the lentil with the water it was soaked in, close the lid and pressure cook on high flame. The moment full pressure is formed reduce the heat to low flame. Cook for 20 minutes then switch off the stove.

Step 6.

Let the pressure cooker cool down to room temperature, remove the lid.

Step 7.

Add Tamarind pulp, mix and bring the cooked dal/ lentil to a boil, reduce the heat to low flame, stir well. Cook the dal/lentil for 8-10 minutes on a low . Switch off the stove.

Step 8.

Garnish with freshly chopped coriander leaves.

Step 9.

Serve tomato dal/lentil hot with boiled white rice, lemon pickle, fried chilies, pachadi and papadams.

Health Benefits of Tuar/arhar dal /pigeon pea lentil :

1.Toor dal is also an excellent source of carbohydrates, which your body needs for energy.Legumes such as toor dal contain complex carbohydrates, which are recommended because of their increased nutritional value.

2.It provides many of the nutrients your body needs, such as protein, fat,fiber and carbohydrates.It is very nice source of protein in Indian Cooking specially Vegetarian.

3.It also has a good amount of iron, calcium, magnesium, potassium and B vitamins.

4.It is high in dietary fibre, low in saturated fat, and cholesterol free.

5.Toor dal contains folic acid, an important vitamin for all women especially those planning to become pregnant.

6.It cures cough, poisoning effect, gas troubles, acidity, stomach pain and piles.

Ref.http://healthytips-foryou.blogspot.in/2014/11/health-benefits-of-tuvar-dal.html

How to Use Tuvar Dal ?

1.Tuvar Dal can be used as soaked in water for 1-2 hours or cooked with water in pressure cooker for 10 minutes.

2.Cooked Tuvar Dal combined with Indian spices is generally served with roti and rice.

3.Tuvar Dal can be cooked with rice with some spices, generally known as , Turichi Khichdi in Maharashtra or Tuvar Dal Ni Kichadi in Gujarat, considered as complete protein diet.

4.Southe Indian Dish, Sambhar, made from Tuvar Dal is very famous accompaniment for Idli and Dosa.

5.Dal Bati in Rajasthan is very famous for its taste and as a traditional food. The dal is always made from Tuvar dal or sometimes mixed with other Dals.

 How to Store Tuvar Dal?

1.Tuvar Dal can be stored for long time like 1 year.

2.It can be stored in covered bin or airtight container, in cool and dry place.

3.Add some Bay leaves or dry red chilies to Dal to keep infestation at bay.

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.

 

 

Bottle Gourd curry

 Bottle gourd Ghiya delicious

Bottle gourd  curry

 Some other names of Bottle gourd-lauki/Doodhi/ghiya

Hi friends! Bottle gourd-lauki/Doodhi/ghiya is one of the well known vegetables in the market which has wonderful taste. Along with its tastes, it also has variety of health benefits.  Please add this new simple yet delectable curry to your menu.

Ingredients

  • 400 gms Bottle gourd /lauki/Doodhi
  • 1 cup finely chopped onions
  • 6 pods of garlic, mashed
  • 3 tbsp Popy seeds/Khuskhus/posta
  • 1 /2 tsp cumin seeds
  • 1 tsp mustard seeds
  • 1 tsp urad dal/ husked black gram lentil
  • 1/4 tsp Nigella/Kalonji/onion seeds
  • 1/2 tsp Fenugreek seeds, powdered
  •  1/2 tsp Turmeric powder /Haldi
  • 3 green chilies, remove seeds, cut into tiny pieces
  • 1/4 tsp garam masala powder
  • 1/2 cup Milk , low fat
  • 1/2 teaspoon Sugar
  • 2 tablespoon Cooking oil
  • 1level tsp Salt / or to taste
  • 3tbsps Cilantro/ Coriander leaves/Dhania, finely chopped

Method :

Step 1.

Wash peel and cut the Bottle gourd /lauki/Doodhi into small cubes. In a pressure cooker put the cut Bottle gourd /lauki/Doodhi and add 1/4 cup of water, close the lid. Place the cooker on high flame. As soon as the full pressure is formed switch off the stove.

Step 2.

Let the pressure cooker cool to room temperature, take the steamed Bottle gourd /lauki/Doodhi cubes in a bowl. Keep aside.

Step 3.

In a non-stick pan heat oil , add the cumin seeds, cumin seeds. As soon as it crackles, add onions and mashed garlic, urad dal. Sauté for few minutes till onions are translucent/ light golden brown in colour add salt, Nigella/Kalonji/onion seeds , fenugreek powder, cut green chilies and turmeric powder.

Step 4.

Cook the spices  it for about 1-2 minutes more and then add  cubed Bottle gourd /lauki/Doodhi and mix it well. Make sure that the Bottle gourd /lauki/Doodhi cubes get coated with the masala , add  powdered poppy seeds/khuskhus/posta to the pan. Now cover the pan and let it cook for about 2-3 minutes.

Step 6.

After 1-2 minutes,  add the milk to the pan and cook it for more 2-3 minutes. Switch off the stove. Take out the vegetable in a serving bowl , garnish it with finely chopped coriander. Serve hot with chapatti  or boiled white rice for a appetizing meal.

Health Benefits of Bottle gourd/ Lauki/Doodhi:

Bottle Gourd has multiple health benefits, few of them are:

  1. Bottle gourd is rich in dietary fiber, both, soluble and insoluble. Hence, it helps in curing constipation, flatulence and even piles. It is also easy to digest.
  2. It promotes weight loss. The vitamins, minerals and dietary fibre in lauki keep the body well-nourished and curb unnecessary appetite, especially if you drink its juice in the morning on an empty stomach.
  3. Its fat and cholesterol content is extremely low.
  4. It consists of approximately 96% of water and is therefore a great thirst quencher. It also prevents fatigue and keeps the body cool and refreshed during summers.
  5. Apart from the iron content it is also rich in vitamin B and C, and helps in anti-oxidative actions.
  6. It also contains sodium, potassium, essential minerals and trace elements, which regulate blood pressure and prevent the risk of heart ailments.
  7. High in sodium and potassium, bottle gourd is also an excellent vegetable for people with hypertension.
  8. It is a suitable vegetable for light, low-calorie diets as well as for children, people with digestive problems, diabetics and those recovering from an illness or injury.
  9. Bottle gourd is recommended by Ayurveda physicians for balancing the liver function, when the liver is inflamed and unable to process food efficiently for nutrition and assimilation.

Ref. https://www.practo.com/healthfeed/16-reasons-why-lauki-is-healthy-3556/post

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.