Black Rice Vegetable Upma

 

         Upma is traditionally prepared with sooji / semolina. It is a very common breakfast in many South Indian homes / restaurants and can be dished out in a jiffy. Healthy and delicious, it can also be a perfect tiffin recipe and lunch box meal. 

          However, in this recipe, I replaced semolina with Black Rice and it turned out real amazing. So it is a nice change from the usual sooji upma and you can introduce something new to your dear ones. 

          I have garnished the end product with cashew, slices of lime and coriander leaves to make it more appetizing. This recipe can be considered as a wholesome meal. You can serve as it is or with pickle, podi, coconut chutney, fried curd chilies or some chips. So check out the step by step pictorial recipe to prepare this amazing one pot comfort meal.

          Black rice, also know as forbidden rice is widely found in the North Eastern states of India where it is very popular. It is also found in other countries like Indonesia, Philippines and Thailand. 

          This forbidden rice has numerous health benefits as it has a good amount of anti oxidants, proteins, fibers and is low in calories. 

          It is good for the prevention of obesity and diabetes. Black rice is nutty in taste and texture with a very unique flavour. 

          You can prepare many healthy and interesting recipes with this wonder rice. Apart from vegetable upma, you can also prepare Paniyaram, idli, dosa, tikki, uthapam and desserts like kheer and phirni too.

• 1/2 cup Black Rice
• 2 tbsp. oil
• 1/2 tsp. mustard seeds
• 1 tsp. urad dal
• 1 dry red chili, broken
• 2-3 green chilies, slit
• 1 sprig curry leaves
• 1 tsp. ginger, grated
• 1 onion, chopped
• handful of roasted cashew nuts / peanuts
• 1 cup mixed chopped veggies (beans, carrot, cauliflower)
• 1/4 cup green peas
• salt to taste
• 1-2 tbsp. coriander leaves, chopped
• 1 tsp. ghee
• 1 tsp. lemon juice

          Wash the black rice well and rinse. Keep aside to dry completely. Dry roast in a pan for 4-5 minutes till it starts popping. 

          Then grind into a slightly coarse powder, just like semolina and keep aside. 

          Heat oil in a pan and temper with mustard seeds and dry red chili. After it stops spluttering, add green chilies, urad dal, curry leaves and ginger. Sauté for a minute.

          Then add the chopped onion and cashew nuts. Sauté till light brown. Now add all the veggies and green peas. Stir fry for 2-3 minutes. 

          Add 2 cups water and salt to taste. Bring it to a boil. Then gently add the ground black rice and keep stirring till it thickens.

          Switch off the flame. Add the ghee and lime juice. Give it a mix and garnish with chopped coriander leaves. 

          Serve this amazing healthy upma with coconut-mint chutney, pickle, podi, fried curd chilies or some chips. 

        Wash the black rice well & rinse. Keep aside to dry completely. 

Dry roast in a pan for 4-5 minutes till it starts popping. 

Grind into a slightly coarse powder, just like semolina & keep aside. 

  Heat oil in a pan & temper with mustard seeds & dry red chili. 

                       After it stops spluttering, add green chilies, urad dal, curry leaves 

                       and ginger. Sauté for a minute.

                               Add the chopped onion & cashew nuts. Sauté till light brown.

 Now add all the veggies & green peas. Stir fry for 2-3 minutes. 

   Add 2 cups water and salt to taste. Bring it to a boil. 

Then gently add the ground black rice & keep stirring till it thickens.

                                 Switch off the flame. Add the ghee and lime juice. 

                                 Give it a mix and garnish with chopped coriander leaves. 

                       Serve this amazing healthy upma with coconut-mint chutney, pickle,

                       podi, fried curd chilies or some chips. 

Mourola Mach diye Paat Shaag er jhol (Jute Leaves Curry with Small River Water Fish - Bong style)

 

          This is a traditional Bengali recipe where jute leaves or Paat Shaag in the local lingo is cooked with small river water fish called Mola Carplet or Mourola Maach. It is a very simple and an easy recipe with very few ingredients. This dish is considered to be a summer recipe as it is light for the stomach and so comforting. 

          Mourola Mach diye Paat Shaag er jhol  is purely a homemade one as it is not found in any restaurant. So if you happen to come across this type of greens, go ahead and prepare this amazing dish and enjoy with hot steamed rice. So check out the step by step pictorial recipe to prepare this regional recipe.

• 1-2 bunches of Paat Shaag
• 200 gms. mourola maach
• 2 cups water
• salt to taste
• 1/2 tsp. turmeric powder
• 2 green chilies, slit
• 2 tbsp. + 1 tsp. mustard oil
• 1/2 tsp. nigella seeds
• 1 dry red chili
• 4-5 garlic cloves, chopped
• 1 onion, chopped

          Wash, rinse and drain the paat shaag. Then chop it finely and keep aside. 

          Clean the mourola maach well. Wash, drain and keep aside.

          Bring 2 cups water, turmeric powder and salt to a boil. 

          Add the chopped Paat Shaag and green chilies. 

          Simmer for 8-10 minutes on a low flame till the greens are tender. Keep aside. 

          Heat oil in a pan and fry the fish with a pinch of turmeric powder and salt till crisp. Keep aside. 

          Temper the same oil with dry red chili and nigella seeds. Sauté for a few seconds.

          Now add the chopped garlic and sauté till it changes colour. 

          Add the chopped onion and fry till light brown.

          Add the cooked greens and the fried fish. Mix everything well and simmer for 1-2 minutes.

          Switch off the flame and drizzle a tsp. of raw mustard oil to enhance the flavour. 

          Serve this amazing curry with hot steamed rice for a great comfort meal.

                    Wash, rinse & drain the paat shaag. Then chop it finely & keep aside. 

                                  Bring 2 cups water, turmeric powder and salt to a boil. 

                                  Add the chopped Paat Shaag and green chilies. 

                         Simmer for 8-10 min. on low flame till the greens are tender. Keep aside. 

                       Heat oil & fry the fish with a pinch of turmeric powder & salt till crisp.

                                 Keep aside. 

                     Temper the same oil with dry red chili & nigella seeds. Sauté for a few sec.

                                Now add the chopped garlic and sauté till it changes colour. 

                                  Add the chopped onion and fry till light brown.

                      Add the cooked greens & the fried fish. Mix well & simmer for 1-2 min.

                                  Switch off the flame & drizzle a tsp. of raw mustard oil.

                       Serve this amazing curry with hot steamed rice for a great comfort meal.

Kaddu Ka Dalcha with Tuvar Dal (Bottlegourd Cooked with Pigeon Pea Lentil - Hyderabadi Cuisine)

 

         This is a traditional Hyderabadi cuisine where I have cooked Bottle Gourd with tuvar dal (split pigeon pea lentil) called "Kaddu Ka Dalcha." Kaddu means Lauki / Bottle Gourd in the local lingo. There are many versions to it. It is also cooked with Chana Dal (Bengal Gram Lentil).

          So today I have cooked with Tuvar Dal in a gravy form to be relished with steamed rice, plain biryani or Jeera Rice. It is cooked in the same way as Mutton Dalcha, minus the mutton, eggplants and potatoes.

           A tempering of mustard seeds, dry red chilly and curry leaves in ghee is poured over the cooked Dalcha and served, garnished with coriander leaves. So check out the step by step pictorial recipe to prepare it.

• 1/2 cup Tuvar dal (pigeon pea lentil), soaked for 30 minutes
• 1/2 of a medium bottle gourd, chopped into big pieces
• 2 tbsp. oil
• 1 tsp. cumin seeds / Shahjeera
• 2 green cardamoms
• 4 cloves
• 1" cinnamon stick
• 2 bay leaves
• 3 dry red chilies
• 1 onion, chopped
• 1 tbsp. ginger-garlic paste
• 1 tbsp. roasted coriander-cumin powder
• 1/2 tsp. turmeric powder
• 1 tsp. garam masala powder
• 1 tbsp. red chili powder
• 1 tomato, chopped
• salt to taste 
• 1 tsp. tamarind paste mixed with 1/2 cup water
• 1 tbsp. ghee
• 1 tsp. mustard seeds
• 1 sprig curry leaves
• 1 tbsp. coriander leaves to garnish

          Pressure cook the dal in 1 & 1/2 cups water for 4-5 whistles. Whisk and keep aside. Pressure cook the chopped bottle gourd in required quantity of water for 2 whistles. Keep aside.

          Heat oil in a pan and temper with bay leaves, 2 dry red chilies, cardamoms, cinnamon, cloves and cumin seeds. After it stops crackling, add the onion and sauté till light brown.

          Now add the ginger-garlic paste and all the dry spices mixed with 1/4 cup water. Sauté till the oil separates.

          Add the chopped tomato and continue to sauté till they are mashed. Add the boiled dal, boiled bottle gourd and tamarind water.

          Simmer on a low flame for 2-3 minutes. Check the consistency. Add more water if the gravy is to be had with rice.
      
          Heat ghee and temper with mustard seeds and remaining red chili. After it stops spluttering, add the curry leaves and switch off the flame. 

          Pour this tempering over the prepared Dalcha. Garnish with coriander leaves. Serve with jeera rice, plain biryani or hot steamed rice.

                                 Pressure cook the dal in 1 & 1/2 cups water for 4-5 whistles. 

                                 Whisk and keep aside. 

                             Pressure cook the chopped bottle gourd in required quantity of 

                             water for 2 whistles. Keep aside.

                          Heat oil & temper with bay leaves, 2 dry red chilies, cardamoms, 

                          cinnamon, cloves and cumin seeds.

                              After it stops crackling, add the onion and sauté till light brown.

                              Add ginger-garlic paste & all the dry spices mixed with 1/4 cup 

                              water. Sauté till the oil separates.

                           Add the chopped tomato & continue to sauté till they are mashed. 

                                Add the boiled dal, boiled bottle gourd and tamarind water.

                         Simmer on a low flame for 2-3 minutes. Check the consistency. Add 

                         more water if the gravy is to be had with rice.
      

                         Heat ghee & temper with mustard seeds and remaining red chili. After 

                         it stops spluttering, add the curry leaves and switch off the flame. 

                        Pour this tempering over the Dalcha & garnish with coriander leaves. 

                      Serve with jeera rice, plain biryani or hot steamed rice.

Pan Fried Foxtail Millet Mor Kali (Tamil Nadu Style Snack)

 

          Mor Kali is a traditional recipe from Tamil Nadu. This is typically a simple and an easy porridge made of rice flour and buttermilk. It is served as breakfast or as a snack / tiffin when cut into slices. However, I gave a twist to the original recipe by replacing rice flour with Foxtail Millet flour. So it is a diabetic friendly recipe that can be relished guilt free. 

 

            Mor Kali can be had anytime of the day for a light and a healthy meal. It can be relished as it is. However, I shallow fried it for some crispiness. It tastes yummy when had with pickles, coconut chutney, fried curd chilies or idli podi (Gunpowder). So check out the step by step pictorial recipe to prepare this healthy version of Mor Kali. 

• 1 cup Foxtail Millet flour
• 1 cup thick yoghurt 
• 1/2 tsp. roasted cumin powder
• 1/2 tsp. red chili flakes
• 2  & 1/2 cups water
• salt to taste
• 3 tbsp. oil
• 1/2 tsp. mustard seeds
• 1/2 tsp. cumin seeds
• 2 dry red chilies
• 1/4 tsp. asafoetida
• 1 tsp. split urad dal (black gram lentil)
• 1 sprig curry leaves
• 2-3 green chilies, slit
• 1 tbsp. coriander leaves, chopped
• 1 tbsp. ghee
• idli podi, coconut chutney or pickle to serve

          In a large bowl, whisk together millet flour, yoghurt, roasted cumin powder, red chili flakes, water and salt. Keep aside. 

          Heat 1 & 1/2 tbsp. oil in a pan and temper with mustard seeds, cumin seeds and dry red chilies. Allow it to splutter.

          Add urad dal, curry leaves, green chilies and asafoetida. Sauté for a few seconds and add the whisked buttermilk mix.

          Keep stirring continuously on a medium flame till it gets thick. Add coriander leaves and keep stirring for 1-2 minutes more. 

          Transfer to a greased plate and keep aside to cool down. Then cut into slices.

          Heat remaining oil in a pan and shallow fry the sliced Mor Kali on both sides till light golden in colour. Transfer to a kitchen towel. Now enjoy with mint chutney or coconut chutney.

                      In a large bowl, take millet flour, yoghurt, roasted cumin powder, red

                      chili flakes and salt. 

                                 Add 2 & 1/2 cups water and whisk well.

                        Heat 1 & 1/2 tbsp. oil in a pan & temper with mustard seeds, cumin 

                        seeds and dry red chilies. Allow it to splutter.

                         Add urad dal, curry leaves, green chilies & asafoetida. Sauté for a 

                         few seconds.

                                  Add the whisked buttermilk mix.

                      Keep stirring continuously on a medium flame till it gets thick. Add

                      coriander leaves and keep stirring for 1-2 minutes more. 

                                 Transfer to a greased plate and keep aside to cool down. 

                                 Then cut into slices.

                                 Heat remaining oil in a pan and fry the sliced Mor Kali ....

                                 .... on both sides till light golden in colour. 

Transfer to a kitchen towel.

Now enjoy with mint chutney or coconut chutney.