Mixed Flour Uthappams

Utthapam onion tomatoMixed Flour Uthappams

Uthappams or ooththappam or Uthappa is a dosa-like dish made with a batter. Unlike a dosa, which is crisp and crepe-like, uthappam is a thick pancake, with toppings cooked right into the batter. Uttapam is traditionally made with different toppings such as mixed vegetables, tomatoes, onion/ shallots, chilies, cabbage, coconut etc. It is generally eaten with sambar or chutney.

Hi friends ! Instant uthappams always salvage the situation when nothing is planned for breakfast. Here is the most simple, easy and never failing instant uthappams recipe for you all.

Makes: 4 Uttapams

Prep time:5 minutes

Cooking time:10 minutes

Cuisine: Indian, South Indian

Category: Breakfast

Ingredients:

  • 1 cup Rice flour
  • 1/2 cup Maida /All purpose flour
  • 1/2 cup Suji rawa /Semolina
  • 1/2 cup curd /yogurt /Dahi, thick slightly sour, whisked
  • 2 medium size onions, very finely chopped
  • 2 medium size tomatoes, very finely chopped
  • 1/2 tsp baking soda
  • 1 Green chili paste
  • 2 tbsp Coriander/ Cilantro leaves, finely chopped
  • 1 tsp Cumin seeds
  • 2/3 tsp Salt/ or to taste
  • Oil,to cook uttapams

Method:

Step 1.

In a mixing bowl mix all purpose flour/ maida ,suji rava/semolina ,rice flour, salt , baking soda.

Step 2.

Add to step1 mix whisked curd / yogurt / Dahi and gradually add sufficient water to it and mix until lump free batter is formed.

Step 3.

The batter should be thick but of pouring consistency Keep this aside for 15 minutes.

Step 4.

Add green chili paste, cumin seeds and finely chopped coriander/Cilantro leaves, and mix it well.

Step 5.

Pour a ladle full of batter on a hot non stick tawa /gridle spread it in a circular motion on the tava lik we make a dosa taking care that the quantity of batter will be more than a dosa as the uthappam is thicker. top the uthappam with a handful of the onion, and tomatoes .

Step 6.

Pour 1 tbsp oil approx over and around the uttapam, cover it with a lid and cook for 1 -2 minutes on medium flame.

Step 7.

Turn / flip the uthapaam when cooked on one side. The onion, tomato side gets cooked flip it back this side also gets cooked and light golden brown in colour.

Step 8.

When the uthappams are crisp and cooked on both sides, serve hot with hot sambar and coconut chutney. Uthappams can also be served with coriander chutney .

Note:

  • These uthappams are best eaten hot because cold uthappams turn soggy.
  • when on high flame do not pour the batter on the hot non -stick tawa / gridle . Reduce the flame to low before starting to pour the batter for the next uthappam.
  • Always stir the batter before pouring for the next uthappam.
  • There are many instant variety dosas like Rawa doas, BesanDosa, Wheat flour Dosa and Oats Dosa to name a few.

Health Benefits:

Traditional Indian recipes are very tasty, quite nutritious, many are low in calories and fat if prepared at home. These days, the trend of eating out in restaurants has gone up. The food available there may not be as nutritious and low in fat and calories as that prepared at home. Also the quality of oil may also be open to discussion. It is not known if the restaurant cooks are using same oil repeatedly many times. Reusing oil for frying repeatedly will make the recipes unhealthy. It is therefore prudent to do home cooking and enjoy!

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.

Tori Delicious

Tori Delicious 1 Tori Delicious

Hi friends! Here is another very simple, easy to make and delicious recipe for you all.Tori Delicious this dish/ sabzi (Ridge gourd) is loved by some and not appreciated by many . Its natural flavor and taste is not enjoyed by many, but turai /Tori has a basic quality, it absorbs all other flavors wonderfully and makes the dish amazingly delicious. Tori Delicious is a very simple dish delicately spiced and blended with moong dal, is not too spicy.
Turai / tori/ (Zucchini) is a nutritious, low in calories and a versatile vegetable. It can be prepared using a variety of cooking techniques.

Main Name: Zucchini
Biological Name: Cucurbita pepo
Hindi Name: Tori, Turai
Names in other Indian languages: Peerkan kai (Tamil), Oru pachakkari (Malayalam), Beera Kaaya (Telugu), Turiya, Ghisoda (Gujarati), Jhinge, Jhinga (Bengali), Dodke, Shira?e (Marathi), Janhhi (Oriya), Turai (Urdu), Tori (Punjabi)

Preparation time: 30 minutes

Cooking time: 45 minutes (slow fire cooking)

Cuisine : Indian, North Indian

Course: Main, Vegetables

Serves: 4

Ingredients:

  • 250 gms Tori/Turai/ Smooth or Sponge Gourd
  • 1/2 cup Moong daal / Yellow green gram lentil husked
  • 1 medium size tomatoes ,chopped and pureed
  • 1 medium size Onions ,finely chopped
  • 1 tbsp Ginger /adrak, finely grated
  • 12 cloves of garlic, minced
  • 1/2 cup curd / yogurt / Dahi
  • 2/3 level tsp Salt/ or salt to taste
  • 1/2 tsp turmeric powder
  • 1/2 level tsp chili powder or adjust to taste
  • 1 tsp Coriander / dhania powder
  • 1/2 tsp roasted cumin powder
  • 1/2 tsp Cumin /geera
  • 1 tsp fresh lime juice
  • 2-3 tbsp Olive oil / or Pure ghee

Method:

 Step 1.

 Wash and peel the Tori/Turai/ Smooth or Sponge Gourd and cut it in small cubes. Keep aside.

Step 2.

Finely chop onions and puree tomatoes and keep aside. Wash Moong daal / Yellow green gram lentil husked nicely and keep aside.

Step 3.

 In a heavy bottom pan heat the oil, add cumin seeds, when cumin starts crackling, add finely chopped onions in it.

Step 4.

Fry the onions till light golden, add minced garlic and grated ginger, sauté for few seconds. Add chili powder, turmeric powder, coriander powder in it. Fry these spices for a few seconds.

 Step 5.

Now add finely cubed Tori/Turai/ Smooth or Sponge Gourd in it, mix well. Cover and cook on low flame till Tori/Turai/ Smooth or Sponge Gourd is soft, add washed Moong daal, tomato puree and further cook covered on low flame till daal is soft/ cooked well .

Step 6.

When Tori/Turai/ Smooth or Sponge Gourd, tomatoes , daal is cooked and well blended (and 75% of water is evaporated) add curd / yogurt / dahi mix well, cook for couple of minutes more, add fresh lime juice.

 Step 7.

Switch off the heat. Garnish it with finely chopped Cilantro / Coriander before serving. Serve hot with Indian bread of choice!

Smooth or Sponge gourd:

Health Benefits of Zucchini/Smooth or Sponge gourd:

  • Incredibly low in calories, zucchini makes a great way of filling your stomach without worrying about the calories being carried along with it. With just a couple of calories, you can include zucchini in your diet plan.
  • Regular consumption of cheesy, doughy foods with high sodium levels or other processed foods can leave your body yearning for water. With a high water concentration, vegetables like zucchini contribute to hydration, thereby fulfilling the body’s water requirement.
  • Vitamin C is a powerful antioxidant which is required by the body to prevent health conditions, like scurvy and other illnesses, including heart conditions and certain types of cancers. Zucchini is a great source of vitamin C that helps in overcoming the deficiency of this vitamin.
  • Zucchini contains dietary fiber which lowers cholesterol by attaching itself to bile acids which are produced by the liver from the cholesterol. Since the fiber binds so well to the bile acid to instantly digest fat, the liver is induced to generate more bile acid.
  • The high levels of vitamins A and C present in zucchini keep the cholesterol from oxidizing in the body’s blood vessels, thereby delaying the onset of atherosclerosis.
  • Dietary fiber is known for promoting healthy and regular bowel movements, which help in preventing carcinogen toxins from settling in the colon. Zucchini has dietary fiber present in high amounts which avoids the risk of different kinds of cancers.
  • Studies indicate that zucchini contains phytonutrients which assist in reducing the symptoms of benign prostatic hypertrophy (BOH), a condition where the prostate gland enlarges, resulting in complications with urination and sexual functions in men.
  • With the presence of magnesium in considerate amounts, zucchini helps in lowering the risk of heart attack and strokes to a great extent. Besides, it also contains folate which is necessary for breaking down the amino acid homocysteine, which when increased, can lead to heart attack and stroke.
  • Zucchini is ideal for people suffering from asthma and other respiratory allergies as it increases one’s immunity due to the high vitamin C content. Furthermore, it also helps in controlling the symptoms of any autoimmune disorders which can lead to internal inflammation of organs.

Ref.http://recipeclout.india-server.com/zucchini.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.

Kamal Kakdi /Lotus stem Koftas/ dumplings

lotus root            Kamal Kakadi Kofte 2

Kamal Kakdi /Lotus stem Koftas/ dumplings

Lotus root, known as renkon in Japan and Lián ou in Chinese, hold a special place since older times in their cultures. The roots as well as lotus seeds, raw or cooked, have found application in variety of oriental recipes in East, Southeast Asian, and Pacific regions.

To prepare, break the root at nodal intersections into individual parts. Wash it thoroughly in cold running water before use. Trim the ends. Peel its inedible outer tough skin using a paring knife to expose ice-white, daikon (radish) like flesh underneath. It can be cut into cubes, or chopped to fine sticks in a ways desired as in other vegetables. Rinse the slices immediately in the vinegar or acidulated (lemon) water to prevent from discoloration.

Hi friends! today I have prepared Kamal Kakdi /Lotus root Kofte/ dumplings. It is a tasty, nutritious and easy to make curry.

Kamal Kakdi /Lotus root Kofte/ dumplings

Cooking time : 20-25 minutes

Servings : 4

Cuisine: Indian

Course: Main Course-Veg

Level Of Cooking: Easy

Ingredients:

For koftas / dumplings

  • 250 grams Lotus leaves cleaned grated and soaked in water
  • 2 medium Potatoes , boiled peeled, grated
  • 1 medium size Onion, finely grated
  • 1 level tsp Salt / or to taste
  • 1 ” ginger piece , finely grated
  • 1/4 tsp Red chili powder
  • 4 tbsp Gram flour /besan/ chick pea flour
  • 1 tbsp Corn flour
  • Oil to deep fry

For Gravy

  • 2 medium size Onions, grated
  • 2 medium size Tomatoes, grated
  • 2 ” piece Ginger, finely grated
  • 15 cloves of Garlic, minced
  • 1/2 tsp Turmeric powder
  • 3 tsp Coriander powder
  • 1 tsp roasted cumin powder
  • 1/2 tsp Red chili powder
  • 2 tbsp Cilantro/ coriander, finely chopped
  • 1 level tsp Salt / or to taste
  • 1 tsp corn flour
  • 1/2 tsp Garam masala powder
  • 1 tbsp Olive Oil

Method :

For lotus stems/ kamal kakdi koftas or dumplings:

Step 1.

Wash lotus stems/ kamal kakdi well. Scrape lightly each lotus stems/ kamal kakdi. Grate the lotus stems/ kamal kakdi in a mixing bowl.

Step 2.

Add boiled ,peeled and grated potatoes into the same mixing bowl with grated stems/ kamal kakdi bowl. Add salt, ginger, red chili powder, gram flour and corn flour and mix well. Shape into small balls and keep aside.

Step 3.

Heat sufficient oil in a kadai, slide in gently the stems/ kamal kakdi balls and deep fry on medium heat till golden. Drain on a paper kitchen towel to remove excessive oil.

For Gravy

Step 4.

To make gravy heat oil in a non stick pan. Add onions and sauté till translucent and light golden brown.

Step 5.

Add grated ginger, garlic paste and mix and fry for 1-2 minutes. Add turmeric powder, coriander powder, roasted cumin powder, red chili powder mix well and sauté for few seconds.

Step 6.

Add tomato puree and mix and continue to sauté. Add 1/2 cup water and mix. Sauté, stirring, till oil begins to separate. Add 2 cup water and mix.

Step 7.

Mix Corn flour in 4 tbsp water till lump free. Add this to the gravy and cook till the corn flour gets cooked and blended.

Step 8.

Drain kofte / dumplings and add to the gravy and simmer for a few minutes. Add coriander leaves, salt, garam masala powder and mix. Cover, reduce heat, cook for 7-8 minutes.

Step 9.

Serve hot garnishing with finely chopped coriander/ cilantro.

Health benefits of Lotus root:

  • Lotus root is one of the moderate calorie root vegetables. 100 g root-stem provides about 74 calories. Nevertheless, it composed of several health benefiting phyto-nutrients, minerals, and vitamins.
  • Lotus rhizome is very good source dietary fiber; 100 g flesh provides 4.9 g or 13% of daily-requirement of fiber. Dietary fiber together with slow digesting complex carbohydrates in the lotus root help reduce blood cholesterol, sugar, body weight and constipation conditions.
  • Fresh lotus root is one of the excellent sources of vitamin C. 100 g root provides 44 mg or 73% of daily-recommended values. Vitamin C is a powerful water soluble anti-oxidant. It is required for the collagen synthesis inside the human body. Collagen is the main structural protein inside the body, required for maintaining integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps the body protect from scurvy, develop resistance against viral infections, boosting of immunity, wound healing and to scavenge cancer causing harmful free radicals from the body.
  • In addition, the root contains moderate levels of some of valuable B-complex group of vitamins such as pyridoxine (vitamin B-6), folates, niacin, riboflavin, pantothenic acid, and thiamin. Pyridoxine (vitamin B-6) acts as a coenzyme in the neuro-chemical synthesis in the brain which influences mood. Adequate pyridoxine levels help control nervous irritability, headache, and tension. It also cuts heart-attack risk by controlling harmful homocysteine levels in the blood.
  • Further, the root provides healthy amounts of some important minerals like copper, iron, zinc, magnesium, and manganese. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as cofactors for this enzyme are manganese and zinc). Along with iron, it is also required in the production of red blood cells.
  • Crunchy, neutral yet delicate flavor of root lotus is because of its optimum electrolyte balance. It composes agreeable ratio of sodium to potassium at the value 1:4. While sodium gives sweet taste to the root, potassium acts to counter negative effects of sodium by regulating heart rate and blood pressure.Ref.http://www.nutrition-and-you.com/lotus-root.html

Selection and storage

Lotus root (renkon) harvest begins by August and last until fall. Traditionally, farmers sink thier legs in knee-deep ponds and try to feel for the rhizome guiding their toes, which are then dug out by hand. Southeastern region of China and lake Kasumigaura in Ibaraki prefecture in Japan are known for renkon production.

From a distance, lotus rhizomes appear as big size bananas arranged in sausage pattern. While buying, look for clean, firm roots with smooth unblemished skin. Fresh roots are readily available year-round in major cities in the USA. One can also buy sliced, canned, and freeze-dried roots in the supermarkets or Japanese and other Asian stores.

Once at home, place the roots in cool, dark place away from humidity for 3-4 days. Uncut rhizomes can stay fresh for up to 2 weeks inside the refrigerator.

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.

Stuffed Bitter gourd /Karela -2

Bitter gourd stuffed 2Stuffed Bitter gourd /Karela -2

bitter-melons in a vine

Bitter gourd /Bitter melon / Karela is one of popular edible pod vegetable in many Asian countries. It is grown widely as a field crop as well as backyard vegetable and, in fact, is among the most bitter tasting of all culinary vegetables.bitter-melons in a vine. Bitter gourds hanging down in a vine. This variety commonly found in Indian subcontinent. Noted for pointed ends. Bitter melon is a temperate/tropical vegetable probably originated in South-East Asia. Like in other members of the Cucurbitaceae family, it too is a fast-growing, trailing or climbing vine with thin stems and tendrils which require trellis to support their climbing vines.Bitter gourd pods are characterized with soft lengthwise ridges and uneven pebbly surface. Depending up on the cultivar type, its immature pods can be light to dark green and have oblong or oval shapes with a pointed tip at the blossom end. Internally, the flesh is white with rough edged seeds, somewhat similar to ridge gourd seeds in appearance. As the fruits begin to mature, they gradually become hard, turn yellow or brown in color.

Hi friends! Bitter gourd / Karelas stuffed with fresh Indian spices is irresistible. The spicy onion masala stuffing works wonders with Bitter gourd / Karelas. The stuffed Bitter gourd / Karelas are best enjoyed with Indian breads.

Preparation Time: 30 minutes

Cooking Time: 30 minutes Approx.

Servings : 3

Level Of Cooking : Easy

Cuisine: Indian

Course: Main Course-Veg

Ingredients:
6 medium sized bitter gourd /karela

  • For stuffing the bitter gourd / Karela :
  • 2 big onions, finely grated
  • 1 level tsp salt / or as per taste
  • 1 tsp  cumin seeds /jeera roasted and powdered
  • 2 tbsp coriander /dhania powder
  • 2 tbsp Fennel seeds, powdered
  • 1/2 tsp turmeric powder /haldi
  • 1/2 tsp Red chili powder
  • 1 tbsp dried mango powder /amchur
  • 2 tbsp Mustard oil / or any other cooking oil

For Serving the bitter gourd / Karela :

  • 2 medium size onions, thinly sliced
  • 3 medium size tomatoes, finely chopped
  • 1/2 tsp salt
  • 1/4 tsp turmeric powder
  • 1/4 tsp red chili powder
  • 1 tsp coriander powder
  • 2 tbsp mustard oil / or any other cooking oil

Method :

Step 1.

Wash and with a peeler peel the bitter gourd / Karelas and keep the peel / scrapings aside for using later.

Step 2.

In boiling, water add 1 tbsp salt and put the bitter gourd / Karelas in it. When the bitter gourd / Karelas become a bit softer take them out of the water.

Step 3.

Let the bitter gourd / Karelas cool. With a sharp knife. Slit each bitter gourd / Karela length wise on one side,  if the seeds are big scoop out and discard them.

Step 4.

Mix wheat flour, little turmeric powder and salt apply the mixture inside and out side of the bitter gourd / Karelas and keep asides for 1/2 hour. This will reduce the bitterness of the bitter gourd / Karelas.

Step 5.

For preparing the masala for stuffing the bitter gourd / Karelas:

Heat oil, add grated onions, salt, turmeric, roasted cumin powder, red chili powder, coriander powder and dry mango powder/amchur and cook on low flame till light golden brown.

Step 6.

Take out the mixture from the pan in some other container and let it cool. Stuff this well cooked masala tightly in each bitter gourd / karela. Tie thread all around the bitter gourd / karelas so that the mixture doesn’t comes out from the slit. keep aside.

Step 7.

In a pan take 3 tbsp of oil and heat it. Slide gently all the stuffed bitter gourd /karelas in the pan and fry it on low flame, keep turning the bitter gourd / karelas at regular intervals till it is golden brown. Cover and cook for few minutes.

Step 8.

For Serving the bitter gourd / Karela :

Step 9.

Heat the mustard oil in a non-stick pan add sliced onions, sauté till turns translucent.

Step 10.

Add the tomatoes, bitter gourd scrapings, turmeric powder, red chili powder dry mango powder, salt and coriander and mix well.

Step11.

Sauté till the mixture leaves oil and keep aside. Take out this well cooked mixture in a serving dish and place the stuffed cooked bitter gourd / karelas on this mixture after removing the threads.

Step 12.

Serve hot with any Indian bread of your choice like chapatti, paranthas etc.

Health benefits of Bitter gourd / Karela (Bitter melon) :

  • Bitter melon is very low in calories, carrying just 17 calories per 100 g. Nevertheless, its pods are rich sources of phytonutrients like dietary fiber, minerals, vitamins and anti-oxidants.
  • Bitter melon notably contains phyto-nutrient, polypeptide-P, a plant insulin known to lower blood sugar levels. In addition, it composes hypoglycemic agent called charantin. Charantin increases glucose uptake and glycogen synthesis inside the cells of liver, muscle and adipose tissue. Together, these compounds may have been thought to be responsible for blood sugar levels reduction in the treatment of type-2 diabetes.
  • Fresh pods are an excellent source of folates, carrying about 72 µg/100g (18% of RDA). Vitamin folate when taken by mothers during their early pregnancy time, would help reduce the incidence of neural tube defects in the newborn babies.
  • Fresh bitter melon is an excellent source of vitamin-C (100 g of raw pod provides 84 mg or about 140% of RDI). Vitamin-C is one of the powerful natural antioxidants which helps scavenge deleterious free radicals from the human body.
  • Further, it is an excellent source of health benefiting flavonoids such as ß-carotene, a-carotene, lutein, and zea-xanthin. It also contains a good amount of vitamin-A. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging, cancers and various disease processes.
  • Bitter melon stimulates easy digestion and peristalsis of food through the bowel until it is excreted from the body. Thus, it helps in relieving indigestion and constipation problems.
  • In addition, it is a moderate source of B-complex vitamins such as niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and minerals such as iron, zinc, potassium, manganese and magnesium.
  • Early laboratory tests suggest that certain phyto-chemical compounds in bitter melon might be effective in the treatment of HIV infection.

Ref. http://www.nutrition-and-you.com/bitter-gourd.html
Note:

Bitter gourd / karelas may contain alkaloid substances like quinine and morodicine, resins and saponic glycosides, which may be cause intolerance in some people. Their bitterness and toxicity may be reduced somewhat by parboiling or soaking in salt water for upto 10 -30 minutes.

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.

Green chickpeas curry

Green Chick peas Image    Green chickpea curry

dried Green chickpeas / green chanas / sukha hara Chanas

Hi friends ! Another of healthy and simply delicious recipe of chickpeas it has numerous benefits to offer to healthy eaters. Dried Green chickpeas / dried green chanas/ Hara Chanas is protein rich curry is a good accompaniment with basmati rice or any Indian bread of your choice.

Main Name: Chickpea

Biological Name: Cicer arietinum

Names in other Indian languages: Kothu kadalai (Tamil), Kadala (Malayalam), Sanagalu (Telugu), Chana (Gujarati), Chola (Bengali), Harbara (Marathi), Buta (Oriya), Chole (Punjabi), Chana sabut (Urdu)

A staple of Middle Eastern, African, and Indian cuisines, chickpeas are believed to be one of the oldest cultivated beans, dating as far as 5,400 BC. The first record of consuming chickpeas can be traced back to about seven thousand years back. They were first cultivated in the Mediterranean basin around 3000 BC amongst Egyptians, Greeks, and Romans and were then introduced to other subtropical regions by the Spanish and Portuguese explorers in the 16th century. Gradually, the Indians who had immigrated to other countries brought back chickpeas and integrated them into their cuisines. Today, India is the largest producer of chickpeas, supplying around 80 to 90 percent of the world’s production. Other commercial producers include Pakistan, Turkey, Ethiopia, and Mexico.

Ingredients:

  • 1 cup dried Green chickpeas / dried green chanas / sukha hara Chanas
  • 2 medium size onions, finely chopped
  • 4 medium size tomatoes, cut into small pieces and pureed
  • 1/2 tsp Red chili powder
  • 2 cloves, powdered
  • 4 peppercorns, powdered
  • 1/2 tsp Turmeric powder
  • 3 tsp Coriander powder
  • 1/2 tsp cinnamon powder
  • 2 Bay leaves
  • 1 ” piece Ginger, finely grated
  • 15 cloves Garlic, minced
  • 3 tbsp olive oil
  • 1 1/4 tsp Salt / or as per taste

Method:

Step 1.

Wash dried Green chickpeas / dried green chanas / sukha hara Chanas well and soak it overnight in 600 ml of water.

Step 2.

Peel wash and cut the onions fine, keep aside.

Step 3.

In a pressure cooker take the soaked dried Green chickpeas / dried green chanas / Hara Chanas along with the water soaked in. Add finely chopped onion and salt to it and place the cooker on high flame. The moment full pressure is formed, reduce to low flame for twenty minutes. Switch off the stove.

Step 4.

Let the cooker come to room temperature, open the lid and take out the cooked dried Green chickpeas / dried green chanas / Hara Chanas in a mixing bowl. Keep aside.

Step 5.

Wash tomatoes well. Cut the tomatoes into small pieces and put them in a blender and puree it. Keep ready.

Step 6.

Mince the garlic cloves, peel and finely grate the ginger, keep aside.

Step 7.

Heat olive oil in a heavy bottom sauce pan, add cumin seed , wait till it crackles. Add Bay leaves sauté for few seconds, add powdered cloves, peppercorn, Cinnamon, coriander powder, turmeric, red chili powder . Mix and sauté for few seconds add ginger garlic paste fry for few seconds . Then add pureed tomatoes and cook covered on low flame , till oil starts to surface.

Step 8.

Now add to the sauce pan cooked dried Green chickpeas / dried green chanas / sukha hara Chanas along with the onions and water it is cooked in. Mix it well.

Step 9.

 On high flame, bring dried Green chickpeas / dried green chanas / sukha hara Chanas and masalas

to a boil and reduce to low flame and cook for 15-20 minutes more. Switch off the stove, serve hot with steamed rice or any Indian bread of your choice like fresh naans, parathas, chapattis etc..

Health benefits of Dried Green chickpeas / dried green chanas/ Hara Chanas:

Rich in both types of fiber, soluble and insoluble, chickpeas escort the trapped bile acids out of the body and lower cholesterol levels, thereby contributing to cardiovascular health.

The insoluble fiber content in chickpeas helps in preventing digestive disorders, like irritable bowel syndrome and diverticulosis; hence, promoting positive digestive health.

With folate and magnesium in high amounts, chickpeas protect the body from cardiovascular diseases. Folate reduces the levels of the amino acid, homocysteine which causes damage to the lining of arteries and increases the risk of blood vessel blockages.

With a rich supply of soluble fiber, chickpeas help in balancing blood sugar levels; thus, providing support to diabetic patients suffering from highs and lows of blood sugar levels.

The high fiber content in chickpeas induces feelings of satiety, thereby cutting down the intake of unwanted calories and keeping your appetite under control.

An excellent source of the trace mineral manganese, chickpea boosts production of energy and defends against several diseases.

Molybdenum is a mineral and an antioxidant important for stimulating the body’s mechanism for reducing symptoms of energy, helping with impotency in men, fighting against tooth decay and irritability, and preventing anemia. Molybdenum is found in chickpeas in abundance.

Chickpeas contain phytochemicals called saponins which are highly beneficial for the health of women. They act as antioxidants, providing protection against osteoporosis, lowering the risk of breast cancer, and minimizing hot flushes in post menopausal women.

Chickpeas help in meeting your daily iron requirements. The deficiency of which reduces the delivery of oxygen throughout the body, resulting in feelings of weakness and tiredness, difficulties in concentration, and increasing the risk of infections.

A good source of iron, chickpeas also help with the proper functioning of the human system and preventing conditions, like anemia, weakness, hair loss, headaches, and other critical health concerns.

Regular consumption of folate is important for the production and maintenance of new cells, particularly during periods of rapid growth, like during pregnancy and infancy. Women, who consume adequate amounts of folate during their childbearing years, can reduce their risk of delivering babies with a neutral tube defect.

Enriched with the amino acid tryptophan, chickpeas are a good source of serotonin which regulates fluctuating moods and sleeping disorders. Eating chickpeas before bedtime leads to calmness and induces a good night’s sleep.

Ref. http://recipeclout.india-server.com/chickpeas.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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Tomato Chutney

Andhra DosaAndhra Tomato Chutney withPoha dosa / Attukula Attu .

Hi friends! Among the myriad varieties of chutneys, a special mention must be made of this easy to cook, delicious Andhra tomato chutney. It is a very good accompaniment to Poha dosa / Attukula Attu .

Nutritional Value of Tomatoes

The many health benefits of tomatoes can be attributed to their wealth of nutrients and vitamins, including an impressive amount of vitamins A, C, and K, as well as significant amounts of vitamin B6, folate, and thiamin. Tomatoes are also a good source of potassium, manganese, magnesium, phosphorous, and copper. Tomatoes also have dietary fiber and protein, as well as a number of organic compounds like lycopene that also contribute to the overall health benefits that tomatoes can confer to our health!

Prep time: 2 minutes

Cook time: 5 minutes

Serves: 4

Cuisine : Indian, Andhra Pradesh

Course: Chutney and Dips

Level : Easy

Ingredient:

  • 3 medium tomatoes
  • 2 green chilies
  • 1 tsp cumin seeds
  • 1/4 tsp Asafetida / hing
  • 1/2 tsp salt
  • 3 tsps olive oil

Method:

Step 1.

Wash and cut tomatoes into small cubes. Heat two tsp oil in a pan, add cumin seeds sauté till cumin starts crackling, add asafetida. when asafetida turns light pink in colour add tomato cubes and green chilies.

Step 2.

Cover and cook on low flame till tomato turns soft. Switch off the stove and cool.

Step 3.

Grind the cooked tomatoes along with salt to a smooth paste. Remove in a small serving bowl.

Step 4.

For seasoning, heat a tsp of oil in a pan, add mustard seeds , when mustard starts crackling add asafetida, dry red chili, few curry leaves and turn off heat. Pour this seasoning over the chutney and serve with Attukula Attu /Poha dosas.

Health Benefits of Tomatoes:

The health benefits of tomatoes have been known to mankind since ancient times. Tomatoes are rich sources of antioxidants that have been proven to be effective against many forms of cancer. Some of the other health benefits of tomatoes are as follows:

Abundant Source of Antioxidants: Tomato contains large amount of lycopene, an antioxidant that is highly effective in scavenging cancer causing free radicals. This benefit can even be obtained from heat-processed tomato products like ketchup. The lycopene in tomatoes defends against cancer and has been shown to be particularly effective in fighting prostate cancer, cervical cancer, cancer of the stomach and rectum as well as pharynx and esophageal cancers.

Rich Source of Vitamins and Minerals: A single tomato can provide about 40% of the daily vitamin C requirement. Vitamin C is a natural antioxidant which prevents against cancer-causing free radicals from damaging the body’s systems. It also contains abundant vitamin A and potassium, as well as iron. Potassium plays a vital role in maintaining nerve health and iron is essential for maintaining normal blood health. Vitamin K, which is essential in blood clotting and controls bleeding, is also abundant in tomatoes.

Reduces Cholesterol and Protects the Heart: The lycopene in tomatoes prevents serum lipid oxidation, thus exerting a protective effect against cardiovascular diseases. The regular consumption of tomatoes has been proven to decrease the levels of LDL cholesterol and triglycerides in the blood. These lipids are the key culprits in cardiovascular diseases and lead to the deposition of fats in the blood vessels.

Counters the Effect of Cigarette Smoke: The two main components of tomatoes, coumaric acid and chlorogenic acid, fight against nitrosamines which are produced in the body and are the main carcinogens found in cigarettes. The presence of vitamin A in such high quantities has also been shown to reduce the effects of carcinogens and can protect you against lung cancer.

Improves Vision: Vitamin A, present in tomatoes, aids in improving vision, as well as in preventing night-blindness and macular degeneration. Vitamin A is a powerful antioxidant that can be formed from an excess of beta-carotene in the body. A lot of vision problems occur due to the negative effects of free radicals, and vitamin A is a powerful antioxidant.

Digestive Health: Tomatoes keep the digestive system healthy by preventing both constipation and diarrhea. It also prevents jaundice and effectively removes toxins from the body. Furthermore, tomatoes have a large amount of fiber, which can bulk up stool and reduce symptoms of constipation. A healthy amount of fiber helps to stimulate peristaltic motion in the smooth digestive muscles, and also release gastric and digestive juices.

Lowers Hypertension: Daily consumption of tomatoes reduces the risk of developing hypertension, also known as high blood pressure. This is partially due to the impressive levels of potassium found in tomatoes. Potassium is a vasodilator, meaning that it reduces the tension in blood vessels and arteries, thereby increasing circulation and lowering the stress on the heart by eliminating hypertension.

Manages Diabetes: A study conducted by the Journal of the American Medical Association shows that daily consumption of tomatoes reduces the oxidative stress of type 2 diabetes.

Healthy Skin: Tomatoes aid in maintaining healthy teeth, bones, hair and skin. Topical application of tomato juice is even known to cure severe sunburns. Daily consumption of tomatoes protects the skin against UV-induced erythema. Tomatoes rank high in the preparation of anti-aging products.

Prevents Urinary Tract Infections: Tomato intake also reduces the incidence of urinary tract infections, as well as bladder cancer. This is because tomatoes are high in water content, which can stimulate urination, so tomatoes are a diuretic in certain ways. This increases the elimination of toxins from the body, as well as excess water, salts, uric acid, and some fat as well!

Ref. https://www.organicfacts.net/health-benefits/vegetable/tomatoes.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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Beans Curry

Beans curryBeans Curry

This delightful food group is a must try, as beans are tasty and nutritious.

Bean Main Dishes: beans are in stews and casseroles; they’re baked with meat; in some cultures, like that of Mexico, they’re unique dishes that are served constantly [think tacos, enchiladas, chalupas]; cattle drives moved across American eating huge pots of beans at every meal; Indian tribes ate beans for thousands of years.Vegetarian Bean Main Dishes: vegetarians like me frequently fix main dishes without meat, using beans as the filling ingredient, rather than animal products. With a salad and crusty bread, they’re yummy!Baked Beans: are the most famous bean dish and they’re baked with all kinds of different ingredients: onions, garlic, barbecue sauce, cranberries, mushroom, pineapple – even Dr. Pepper and beer.Bean Salads: everyone has eaten cold beans in salads. Bean Soups: there are bean soups in cultures all over the planet from Cuban black bean soup to Mexican spicy soups to French Canadian pea soup and my favorite, our American Senate Bean Soup.Bean Dips: are a favorite of most people and are quite popular at all kinds of social gatherings and surely go well at a Super Bowl party with a huge bowl of chips.

Beans Curry:

Ingredients:

  • 1/2 cup red kidney beans
  • 1/2 cup black eyed beans / lobiya
  • 6 cups water
  • 3 medium size onions, finely chopped
  • 2 tabs ginger, finely grated
  • 2 tabs garlic, minced
  • 1 stick of cinnamon
  • 1tsp cumin
  • 3 cloves , powdered
  • 1 bay leaf / Tej patta
  • 2 tabs coriander powder
  • 1 tsp cumin seeds, roasted and powdered
  • 1 tsp kashmiri red chili powder
  • 1 tsp dry mango powder /amchoor
  • 4 medium size tomatoes , finely chopped
  • 1 tsp Gram masala, optional
  • 2 tbsp cilantro/ coriander / dhaniya leaves, finely chopped
  • 1 tsp salt /or salt to taste
  • 3 tabs olive oil / any cooking oil

Method:

Step 1.

Rinse the soaked kidney beans and Black eyed beans overnight.

Step 2.

Now on a high flame in a pressure cooker take the soaked lobia / Black eyed beans/ kidney beans, five cups of water, salt close the lid . After the pressure is formed, reduce the heat to low flame for twenty minutes switch off the stove. Let the cooker cool open the lid and check, beans will be soft.  Set aside with the cooking liquid.

Step 3.

Heat the ghee in a deep and heavy bottom pan, when its hot add the cumin. Wait for it to crackle. Add in the bay leaf, clove, cinnamon and sauté for few seconds then add in the onions and cook until the onions are golden brown.

Step 4.

Add in the ginger, garlic and sauté for a minute or so. Now, Add in the red chili , cumin, coriander powder, stir to mix and add in the tomatoes.

Step 5.

Reduce heat and cover and cook for 5 minutes, stirring every now and then. When the oil starts separating in the fried masala, add in the salt and cooked beans in along with the broth.

Step 6.

Stir to mix, bring to a boil, cover and cook for 15 minutes on medium low heat, till well blended and consistency thickens slightly. Switch off the stove.

Step 7.

Serve this delicious curry hot, garnish with cilantro / coriander/ dhaniya leaves with choice of Indian bread.

Health benefits of Beans:

Nutrients & Beans

Beans are loaded with nutrients that our bodies crave:

B Vitamins: are necessary for healthy brain and nerve cells, for normal functioning of the skin, nerves and digestive system.

Calcium:  for strong bones and teeth and to help keep the body more alkaline, rather than acidic.

Potassium: helps reduce the risk of high blood pressure and stroke.

Folate: a B vitamin that our bodies don’t produce yet dry beans are our single best source of this important vitamin which helps protect against heart disease and cancer.

Anything that I like to eat that makes me healthier definitely gets an A+

Ref.http://www.blissplan.com/wellness/the-benefits-of-beans-9-reasons-why-you-should-eat-beans/

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.