Churmuri – Bijapur Style

My Mom used to prepare(she does  it even now) the most yummy, crunchy Churmuri. This isn’t the one with onion, cilantro etc etc.

This is what my Mom learnt from her friends when we were in Bijapur. In most Lingayat community the Churmuri was made with garlic, on the other hand in most Madhwa houses without one. 🙂

It’s crunchy, quick, easy, and can be kept for weeks in an air tight container. I prepare this as well as Chooda Avalakki(recipe here) for each and every trip we go on.

Ingredients:

1. 2 lbs Murmura or Mandakki or Puffed Rice or Kadale Puri
2. 1/4 cup peanuts or shenga
3. 1/4 cup dhalia or putani
4. 2 tsp chilli powder
5. 1 tsp mustard seeds
6. 1/2 tsp turmeric or haldi
7. 7-8 curry leaves
8. 5-6 salted green chillies( optional)
9. salt to taste
10. sugar to taste
11. pinch of hing

Method:

In a large bowl, microwave the puri for a minute or so. Keep an eye so that the puri doesn’t burn out.

In a large bowl, (bandale in Kannada) heat 7-8 tsp oil. Next, add the mustard seeds, hing, peanuts, dhalia, curry leaves, hing, and red chilli powder. At this point, you can also add salted green chillies to the oil. Fry for 4-5 minutes making sure that it doesn’t burn.

Add the puri, salt and sugar. Keep mixing until all the puri is mixed well.

Once its cooled, store in an air tight container. It tastes so yummy with evening tea. 🙂

P.S: I had no curry leaves, so had to prepare without it.

Spinach or Palak Paratha

I try every trick to get my daughter to eat Spinach. Last time it was Spinach Delight( recipe here), and today it was Spinach Paratha. She liked it so much and asked me to prepare this for lunch during School as well.

Ingredients:

1. 3 cups Whole wheat flour
2. Spinach – 1/2 box ( thawed in the microwave for 2 minutes)
3. 1/4 tsp Turmeric powder
4. 1 tsp Red chilli powder (use according to your taste)
5. 1/2 tsp cumin powder
6. 1/4 cup milk and 1/4 cup yoghurt
7. 3-4 tsp cilantro
8. Salt to taste
9. Oil

Method:

Grind all the ingredients from 2 to7 in a blender to a smooth paste.

See picture below.

In a large bowl, add the flour, salt, 2 tsp oil and the ground mixture. Knead well adding as much water as you need to make a soft dough.

See picture below.

Now, roll the dough into circles using a rolling pin, just like you make chapatis. Roll out the dough in a round shape, about 4-5 inches diameter.

Heat the tava(pan or skillet) on a medium to high flame. Place a roti on the pan. Add 1/4 tsp oil and spread across the roti for 2 minutes. Turn, add another 1/4 tsp oil, and cook the second side for another 2 minutes till small bubbles form.

Serve with any side dish or just plain yogurt and pickle.

Chapparada Avarekaayi (Broad Beans) Palya

I have no clue whatsoever what chapparada avarekaayi is called in English. I searched for quite a lot on the web, in some places it was broad beans and in some cases field beans. In the nearby Indian Store I brought this vegetable, it was called Papdi.

This vegetable is green, and broader than normal beans. This palya is prepared very often in my house because it is my husband’s as well as my favorite, especially when the lunch or dinner is just Rice & Sambar.

Ingredients:

1. 1 lb Broad beans( Washed and finely chopped as shown below)
2. 4 tsp freshly grated coconut
3. 1 tsp cilantro for garnishing.
4. 1 tsp oil, 1/2 tsp mustard seeds, 1/2 tsp urad dal, 1/2 tsp channa dal, pinch of hing, 1/2 tsp haldi, and 2 red chiilies
5. Salt to taste.

Method:

Finely chop the broad beans as shown below.

Pressure cook the beans for 2 whistles with little water.

In a pan, heat oil. Add all the above ingredients like mustrad seeds, haldi, urad dal, chaana dal, hing, red chillies. Fry for a minute or two until the dals turn red.

Next, add the cooked beans. Fry for another few minutes. Add salt, coconut. In most Madhwa houses we add 1/2 tsp sugar or Jaggery to the playa at this point. But, its entirely optional. Garnish with Cilantro.

Hesara Kalu Usli

In one of my previous posts you saw how to make bean sprouts. I had a big batch of these sprouts, so I made these Usli. You can eat usli as is, or with bread, chapathi, rice and sambar as a side dish. OK, you can eat it anyway you want, but here comes the recipe for the same. I have to mention, we used to eat this with Jolada Roti when we were in Bijapur. So yummy.

Ingredients:

1. 3 cups bean spouts cooked for 1 whistle in the pressure cooker.
2. 5 green chillies.
3. 1/4 cup freshly grated coconut.
4. 6 curry leaves.
5. 5 tsp finely chopped cilantro.
6. 2 tsp Oil, 1 tsp mustard seeds, pinch of hing, 1 tsp Haldi for seasoning.
7. Salt to taste.
8. 2 tsp lemon juice.

Method:

Pressure cook for one whistle the sprouts. Heat oil in a pan, add the mustard seeds, hing, curry leaves, and haldi. Next, add the cooked sprouts. Mix well. Add salt, coconut. Mix well and keep stirring for a few minutes.

Just before serving add the cilantro and also lemon juice.

Here is a link for making bean sprouts:

1. How to make bean sprouts.

Pudina(Mint) – Coriander Chutney

Mint has dark green leaves with a very pleasant flavor. Because of its pleasant flavor it is used in Tea, right?

Mint is used in preparing many Indian dishes. I mainly use mint for mint-coriander chutney, mint pulav, ambode with mint leaves. So, during last weeks shopping I brought a bunch of mint leaves from the store. I prepared mint-coriander chutney one day, and mint pulav the next day. The recipe for mint pulav will be coming soon.

There are many ways you can do mint chutney. This is kind of different, but really tastes good.

Ingredients:

1. 10 Mint stems, washed and leaves separated
2. 1/4 cup cilantro, washed and cleaned
3. 2 inch grated ginger
4. 1/2 cup freshly grated coconut
5. 6-7 green chillies
6. 1/2 cup Dhalia or Hurgadale or putani
7. 1 tsp lemon or 1 tsp tamarind juice
8. Salt to taste
9. 1 tsp Oil, mustard seeds, pinch of hing (for seasoning)

Method:

Grind all the ingredients from 1-8 listed above in a mixer. Take a small dish, heat the oil, add mustard seeds, hing. Add this to the ground chutney and mix well. Serve with chapathi or dosa or idli.

You can find the recipe for Mint Ambode here:

1. Mint Ambode Recipe

How to make Green Gram Sprouts or Hesara Kalu Molake?

• Soak Green Gram or hesara kalu in sufficient hot water.
• I microwave the bowl in which I have soaked the green gram.
• All the gram should be completely soaked.
• Make sure there is enough water since they bloat and use up all the water.
• Soak it overnight.
• Drain and rinse with water several times.
• Place it in big bowl as shown below and a colander which has all the beans.
• Keep it in a warm place the next day.
• I usually keep it overnight on the dinning table.
• When you wake up the next day, the beans are all sprouted and ready to be eaten.

Here is a picture of how I sprout them. 🙂

Here is a link on my site for sprouted green gram sabzi and Usli

1. Sprouted Green Gram Sabzi.
2. Hesara Kalu Usli

Glycemic Index(GI) of some common foods

The Glycemic Index gives a rating to each food, between zero and one hundred. Did you know, the yellow split pea(channa dal) used in most of our Indian cooking has the rock-bottom lowest GI of any food.

High: 70-100. These foods raise blood sugar levels rapidly. Keep to a minimum when trying to control weight. Quickly absorbed sugar requires the body to release large amounts of insulin, which promotes fat storage. The lower the insulin, the less likely fat storage.

Medium: 55-70. Include in moderation.

Low: Below 55. To achieve weight loss, base meals and snacks around these foods.

High GI :

1. Baked Potato, 85
2. Bagel, 72
3. White Bread, 70
4. Morning coffee, 79

Medium GI:

1. Croissant, 67
2. Sugar, 65
3. Sweet Biscuits, 69
4. Basmati Rice, 58
5. Honey, 58
6. Popcorn, 55

Low GI:

1. Noodles, 47
2. Pasta, 41
3. Baked beans, 48
4. Kidney beans, 27
5. Lentils, 29
6. Chick peas, 33
7. Apples, 36
8. Bananas, 55
9. Kiwi fruit, 52
10. Milk, 27
11. Lentil Soup, 44
12. Yogurt, 44

Here is a list of GI for some of our Indian food:

Bengal gram dal (chana dal), 16
Rajmah (red kidney beans), 27
Baisen (chick pea flour), chapati 39
Green gram (mung beans), 54
Barley chapati, 61
Black gram, 61
Horse gram 73
Whole greengram 81
Bajra (millet), 82
Maize chapati, 89
Semolina, 94
Tapioca, steamed 1 hr, 100
Jowar, 110
Ragi (or Raggi), 123

I found a few sites which have detailed lists for all the foods available in this world. 🙂

If you want to find out more, take a look at the following links:

• GI Listing.com
• GI list of foods
• Low Glycemic Foods
• Glossary of Indian Food Terms

P.S:I hope you have found this information to be of use & value. Use at your own risk if u want to loose weight in the coming year. 😦

Simple and Healthy Carrot Tomato Raita

Raita is a salty cooling side dish made out of Yogurt. It can be made in many ways. Raita should always be served chilled and any leftovers refrigerated. You can replace the carrots with cucumber or onions.

Carrots can be eaten raw or cooked. The cooking deprives them in nutrients. So, here comes an easy way for you to get all the health benefits I have listed at the end. Make this raita today and enjoy a healthy life. 🙂

Ingredients:

• 1/2 lb finely grated carrots
• 2 finely chopped tomatoes
• 2 cups low fat yogurt
• 2-3 tsp finely chopped cilantro
• salt to taste
• 1/4 tsp finely ground pepper
• 1 red chilli, 1/2 tsp mustard seeds, pinch of hing for seasoning(optional)

Method:

Finely grate the carrots in a box grater. Chop the tomatoes as well. Beat the yoghurt in a bowl, add the finely grated carrots and chopped tomatoes. Next add salt, and ground pepper.

In a small pan, heat 1 tsp oil, when it is hot, add the mustard seeds, hing, slit the red chillies and add them, and finally hing. When this seasoning is cold, add it to the yoghurt. Mix well.

P.S: Garnish with cilantro and a little bit of chilli powder just before serving. Raita has a cooling effect on the palate which makes it a good foil for spicy Indian dishes.

Health Benefits from Carrots:

1. It is one of the richest food in beta-carotene.
2. The carotene has an antioxidant property which may reduce the risk of certain cancer and aging disease.
3. Carrots help you have a healthy skin and a good night vision.
4. Carrots are our intestines’ friends.
5. This vegetable may boost your immune system and lower the risk of lung cancer.
6. Carrots may lower blood cholesterol levels and increase the lactation.

Health Benefits from Tomatoes:

1. They are the leader where vitamin C is concerned.
   
2. Vegetarians do not forget to add tomatoes in your salad. Its vitamin C will enhance the iron absorption.
3. It’s perfect vegetable for a diet. Rich in water (more than 90 %), tomato is a diuretic. It will help you eliminate toxins while you are on a diet.
4. Tomatoes contain lycopene, this compound has powerful anticancer properties.

Rice Vermicelli Uppittu or Rice Noodles Upma

Rice noodles or Rice vermicelli are thin noodles that are made from rice. Their principal ingredients are rice flour and water. Rice vermicelli has a white color when cooked. Just like in India, it is available in many grocery stores in USA also.

In India, we call this dish Akki Shavige Uppittu. In B’lore we used to get the Dragon variety. I have brought these noodles (the thin variety) from Giant, Safeway, and Asian Stores like Han Ah Reum etc. The one I usually use for making this recipe looks like this:

Ingredients:

• 1 Packet of Rice noodles.
• Mixed frozen vegetables like peas, carrot, capsicum, beans.
• Green chillies to taste, I usually use 8-10 finely chopped
• 5-6 curry leaves finely chopped(optional)
• 1 tsp channa dal(optional)
• 1 tsp urad dal(optional)
• 1/2 tsp haldi(optional)
• Cilantro finely chopped for garnishing
• Lemon juice(optional)
• 4-5 tsp fresh coconut(optional)
• 1 tsp mustard seeds
• 3 tsp Oil

Method:

In a lager pot boil enough water. Once the water is boiling, turn off the gas, and add the noodles. Let it sit for 5-6 minutes, it will turn white. Drain the water completely.Keep aside.

Microwave all the above vegetables until soft. Keep aside.

In a pan, heat oil. Add mustard seeds, when it starts spluttering all over your stove, add urad dal, chaana dal, turmeric or haldi, green chillies, and curry leaves. Fry for a minute or two. Now add the cooked vegetables, and fry for another few minutes. Next add the cooked noodles, salt. Make sure you keep stirring once you add the noodles. Make sure all the ingredients are mixed well, keep stirring on low fire. Adjust the seasoning.

Finally, add the finely chopped cliantro, fresh coconut, and lemon juice and serve while hot.

Quick and Easy Khara Pongal

Pongal is a traditional recipe made in South India for the Sankranthi festival. Pongal is usually made with ghee, you can use ghee instead of oil. Ghee does gives a better taste.

Ingredients:

• 2 cups Rice
• 1 and 1/2 cups hesaru bele or moong dal
• 6-7 curry leaves
• Whole and ground black pepper
• 1 tsp Jeera – Cumin
• 1 tsp Mustard seeds
• 6-7 cashew nuts chopped
• pinch of hing
• 4 tsp Oil
• 3 green chillies

Method:

In the pressure cooker, add oil. When it becomes hot, add the mustard seeds, jeera, curry leaves, green chillies, cashew nuts, haldi, black pepper and fry for a few minutes. Next, add the moong dal and fry. Next, add the rice and fry until the rice changes color.

Finally, add 5 cups of water , and also salt to taste. Close the pressure cooker, and allow for 3 whistles. Pongal is done. Enjoy with gojju.

You can find the recipe for Sweet Pongal and Gojju here:

1. Sweet Pongal
2. Gojju