Beet Greens Sambar

It was ridiculously naive of me to have discarded the beautiful Beet greens in the past.Well ,not any more,I've become very fond of this antioxidant rich wonder green.Isn't it strange earlier people ate exclusively the beet greens and not the roots.It's quite the opposite today,many know only the roots as the edible part.

While talking to mom the other day ,She asked me "what's cooking?".I said "Beet greens in dal" and asked her "Ammi does the subzi-wala(Vegetable Vendor) at your place sell beets with or without leaves on?" I was surprised to hear the answer as NO.Listen up subzi walas and others who carelessly throw away the beet greens in trash,you need some enlightenment about these Beet greens.Its next only to spinach,kale and chard in its nutritional value.No fair beet greens don't get just as much promotion as spinach.Beet greens can be used in cooking just as any of your favorite green.It can be sauteed or pureed ,to make a healthy addition to a meal.


Thanks to sweta of Bonne Nutrition,I borrowed her brilliant idea of using the beet greens in my everyday sambar.Sambar is the South Indian spicy lentil soup that goes great with rice.The beet greens should be just as good in any kind of lentil\vegetable stew\soup.Beet Greens Sambar is part of my Beet full meal ideas series.Pleased to be sending this over to Weekend Herb Blogging,hosted this week by Ivy of Kopiaste ...to greek hospitality.

Recipe :Beet Greens Sambar.
Ingredients
1/2 cup Yellow Split Lentil(Toor Dal)
1 cup beet greens with stems,washed and chopped
1 Medium sized Carrot sliced
1 medium Plum Tomato chopped
1 cup green pumpkin or squash or zucchini cut in cubes
1/2 onion or 2 shallots
1 big Clove of Garlic
1/2 inch Ginger root or use 1/2 teaspoon Ginger garlic paste.
1/2 teaspoon Turmeric
1/2 teaspoon Red chilly powder
1/2 teaspoon each of Cumin and coriander powder or use 1 teaspoon sambar powder
1 tablespoon of tamarind paste in 11/2 cups of water
1 sprig of Curry leaves
1 Tablespoon of extra virgin olive oil
1/2 teaspoon Cumin seeds
1/2 teaspoon mustard seeds
1/8 teaspoon fenugreek seeds(Methi)
1 teaspoon Salt

Method
Cook the Lentils
Wash and Soak lentil for 10minutes.
Wash and soak the lentil for 5-10 minutes. Drain the water,transfer in a pressure cooker or small saucepan with lid.Add 1 cups of water ,season with salt,1/4 tsp each of turmeric and chilli powder.Add the greens, cover and let cook on medium-high heat for about 10-12 minutes in pressure cooker and 45-50 minutes in the saucepan until soft.When cooked mash or blend it to smooth paste.
Cook the veggies and mix in the mashed Lentils
Heat oil in a saucepan on medium high .Slice the onion and saute for a minute along with cumin seeds, mustard seeds and curry leaves. Add minced ginger and garlic saute for another minute before adding rest of the spices ,vegetables and tamarind juice. Simmer till vegetables are tender,about 15 minutes, then mix in the cooked mashed lentils. Simmer for another 5 minutes.Serve warm with rice.

Beet Health Fact
Unfortunately beets are not for people with kidney or gall bladder problems because of the concentration of oxalates in beets.

Cauliflower Rice : Brown or White?

For someone(like me) used to eating soft white rice at all times,the switch to nutty brown rice a little challenging and also expensive ,considering its low supply and relatively higher price.But makes me wonder, shouldn't the brown rice be cheaper,because it involves lesser processing than its white make over,saving the energy costs of Industrial milling and process of fortifying with synthetic vitamins?.
Be surprised,read the details of health benefits of whole Brown rice.
Clearly what remains in the white rice ripped off of its nature's best nutrients including fiber to negligible amounts is mostly starch,another culprit of unwanted weight gain resulting in aliments like diabetes and increase in cholesterol.Whole grains on the other hand are known to keep you fuller longer,reducing the cravings of eating between the meals.
So did I make the complete transition to Brown rice after learning its goodness?Just partly(cause of my picky tastes),but I have limited the white rice to smaller portions.As for Mr.Health Nut who is totally ga-ga over such whole foods ,always prefers the nuttiness of brown rice to the fluffiness of white rice.

Brown Rice Cooking and Storage
The brown rice takes longer to cook,soaking it before cooking helps in lessening the cooking time.The storage life of brown rice is shorter than white rice because the natural oils in the grain requires it to be stored in air-tight container and refrigerate for longer shelf-life.

Cauliflower Brown Rice

White Cauliflower ,unlike the white rice is totally wholesome and is considered a cancer fighting super food.The cauliflower brown rice with cauliflower cooked while still crunchy, makes a healthful meal.I cooked the rice and vegetable separately,if you prefer veggies softer ,then cook the rice with veggies like in this pulov recipe.

Ingredients
2 cups Organic Brown Rice
1/2 a medium onion,chopped
1/2 cup carrots,sliced
2 cups Cauliflower florets
1/2 teaspoon turmeric
1/2 teaspoon red chilly powder
3/4 teaspoon ginger garlic paste,or 1/2 a teaspoon each of freshly minced ginger and garlic
1 teaspoon cumin seeds
2 green chillies
1 tablespoon Extra Virgin Olive Oil
2 tablespoon fresh herbs like mint,cilantro or parsley, chopped.
1 tablespoon lemon juice,freshly squeezed

Method
Wash rice and soak it for 15 minutes.Heat oil in a saucepan on medium heat flame. Add chopped onions ,whole green chillies and cumin seeds. saute for a minute and add ginger garlic paste. saute for a minute with turmeric and other spices. Add the cauliflower ,cover and cook for 10 of minutes until tender,I like it a little crunchy.
In mean time bring 4 cups of water to boil in a skillet with lid,drain the water from rice and drop carefully in the boiling water.Season with salt.Cover and let cook until tender about 25 minutes for brown rice and lesser for white rice,until water is all soaked up or drain any excess water using a colander.
Mix the cooked rice ,lemon juice in the cauliflower mixture,let cook for another 4-5 minutes until flavors come together.Garnish with fresh herbs and spring onions,serve warm with tomato Chutney.

This recipe is off to JFI event started by Indira of Mahanandi, Cauliflower is the Ingredient in focus for this month.

Super Grain,Green Freekeh(wheat) Vegetable Pilaf

Green Freekeh(pronounced free-ka) ,the little known ancient grain of the Middle East(Eastern Mediterranean) has all the nutritive benefits to qualify as a super grain alongside Quinoa,Farro,Spelt and Amaranth.This green wheat is made by picking the wheat before its fully mature ; parching ,roasting and smoking in wood fire finally threshing and drying it.Since its picked young and involves less processing,Freekah has it all,to make a dieter's dream come true.Its a low carb(low glycemic index < 55) food high in fiber,has more protein, vitamins, and minerals than other grains commonly consumed like White rice,brown rice or wheat.The grain is also unbelievably rich in calcium and iron.
Discovered by chance during our monthly shopping at the Middle eastern store,this unique grain is also available in health stores.
Vegetable Pilaf is a flavorful recipe with this versatile grain,here is the list of many other ways to cook up freekeh.


Recipe
Serves 2-3
Ingredients
2 cups Green Freekeh,broken or whole(cooking time varies)
1 medium onion, chopped
1/2 cup Green or Red or Yellow peppers,chopped
1/2 cup chopped Broccoli(use any other like carrots,peas or green beans)
1 big clove garlic,finely chopped
2 tablespoon extra-virgin olive oil,divided
4 cups chicken or vegetable broth
1/2 teaspoon Salt
1/2 teaspoon Chilly powder
1/2 teaspoon cumin powder
pinch of turmeric
1/4 cup chopped cilantro and parsley
2 teaspoon freshly squeezed lime\lemon juice

Method

Wash and soak the wheat in cold water for 15-20 minutes.Drain.In a large saucepan with tight lid place 4 cups of cold water and the soaked Freekeh with a teaspoon of salt and 1 tablespoon of extra virgin olive oil.Cover and bring to boil on medium heat, stirring occasionally.Lower heat and simmer for 10-15 minutes if using cracked grain, and 40-45 minutes for whole grain until all water is absorbed.

Heat a big skillet over medium flame. Add extra-virgin olive oil and onion,Saute until translucent about 2-3 minutes;before adding garlic and spices then add vegetables and season with salt,saute until vegetables are tender about 5 minutes.Mix in the cooked freekeh and allow flavors to infuse for about 2-3 minutes.Stir in the lime juice and serve with baked meat or lentils\legumes gravy.

This is my entry for Weekend Herb Blogging, host this week is Susan from The Well-Seasoned Cook.

Qubooli(Lentil Biryani) With Kaddo Dalcha(Pumpkin Lentil Soup)

Originally a Nawabi\Mughalai delicacy ,Qubooli is popular in Hyderabadi cuisine. I tasted it at my friends ,I don't remember Ammi making it(Sorry Ammi:) ). I was glad when i found the recipe at Sia's Monsoon Spice(featuring this month for Zu's Tried and Tasted) . The procedure is more like preparing a Biryani,only in this the layering ingredient is mainly Chana(Split Bengal Gram) lentil infused with flavors of yogurt and spices. Qubooli is spicy and flavorful in every bite, tastes even better with some spicy lentil soup like Kaddoo Dalcha or a cooling yogurt chutney(raita) .

Qubooli(Lentil Biryani)

Ingredients
3cups Basmati rice
1/2 Cup Chana Dal(Split Bengal Gram Lentil)
1/2 cup fat-free Yogurt/Dahi
1 teaspoon Ginger garlic paste
1 teaspoon Ground spices cloves, cinnamon ,coriander seeds and cumin seeds(aka Garam Masala)
Few Whole Spices like Cloves,Cumin seeds,Cinnamon sticks and cardamom
3/4 cup Chopped cilantro and mint
1 medium Onion Thinly Sliced
1/2 a lime, juiced
2 green chillies
3/4 teaspoon red chilly powder
3/4 teaspoon turmeric
1 1\2 teaspoon salt
3 tablespoon Extra Virgin Olive Oil

Method
Cook Lentils
Wash and soak lentil for about 15 minutes,
Heat Olive in a Saucepan with lid or a pressure cooker.Fry the thinly sliced onions until lightly golden brown. Remove the fried onions and set aside.Add the cumin seeds ,whole Spices and saute for a minute .Stir in the soaked lentils ,yogurt and other spices. Cover and Cook until lentils are tender,about 35 minutes in a saucepan and 12 minutes in a pressure cooker.
Partially Cook Rice
Meanwhile wash and soak rice for 15minutes. Boil about 6 cups of water in another large Saucepan with lid and add salt and whole cloves. Drain the water from rice and add to the boiling water. Cook until its 80% done.
Make Layers and Cook for Infusing flavors
Gather all the ingredients(Chopped Mint\Cilantro,Lime Juice ,Cooked Lentil mixture and crispy fried onions) to make the layers promptly.Drain the rice in a strainer. Real quick before the rice cools. Keep the same saucepan used to boil rice back on heat. Add a table spoon of Oil. Spread half the rice as the first layer in the saucepan.
Spread the cooked lentil,Sprinkle the lime juice,crispy fried onions and chopped greens around the first rice layer.Lastly layer the rest half of rice .

Sprinkle with onions on top and cover. Cover tightly and cook for another 10 minutes until you see steam escaping from the lid. Wait another 10 minutes before removing the lid.
Mix Layers
Before serving properly mix all the layers and serve with cooling yogurt chutney or Kaddoo Dalcha(Recipe follows)


Kaddoo Dalcha(Pumpkin Lentil Soup)
"Kaddoo" is Indian green pumpkin ,also known as bottle gourd. "Kaddo dalcha" is prepared by making the spicy pumpkin curry and mixing with cooked lentils. Tastes perfect with any flavorful rice or plain rice.


Ingredients
1/2 cup Toor Dal(Yellow Split lentil)
1/2 a Medium sized Green Pumpkin(Kaddoo),Peeled,De seeded and cut in about 2 inch pieces
1 medium Plum Tomato chopped
1/2 onion or 2 shallots,sliced
1/2 teaspoon ginger and garlic paste
1/2 teaspoon Turmeric
1/2 teaspoon Red chilly powder
1/2 teaspoon of Cumin powder
1/2 teaspoon of coriander powder
1 tablespoon of tamarind paste in 11/2 cups of water
1 sprig of Curry leaves
1 Tablespoon of Olive oil
1/2 teaspoon Cumin seeds
1/2 teaspoon mustard seeds
1 teaspoon Salt

Method
Cook the Lentils
Wash and Soak lentil for 10minutes.
Use a pressure cooker(it saves lot of time) to cook the lentils.Add a cup of water and soaked lentils along with salt and turmeric. Let cook on medium flame for about 10minutes. Now mash the cooked lentil and set aside.
Cook the Pumpkin curry and mix in the mashed Lentils
Heat Olive oil in a saucepan on medium high .saute onions for a minute along with cumin seeds, mustard seeds and curry leaves. Add ginger and garlic paste,saute for another minute before adding rest of the spices ,cut pumpkin ,tomatoes and tamarind juice. Cover and simmer until pumpkins are tender about 15 minutes,then stir in the cooked mashed lentils. Simmer for another 5 minutes and serve warm with Rice.

Quboli with Kaddoo Dalcha are my entry for "My legume love affair" ,a monthly event started by Susan of Well-seasoned Cook.

Zucchini Garlic Curry :Completely Nourishing for Nursing Moms

Zucchini Garlic Curry
This is my second recipe in my series of "Nursing Moms" recipes. Prepared with either zucchini or Indian bottle gourd along with garlic and milk, this curry has unique food value which helps in enhancing milk supply.

Ingredients needed for the Curry
2 Zucchini or Indian Bottle gourd ,Peeled and chopped
1 small onion chopped
1 big clove garlic ,chopped
1/2 cup low fat organic milk
1/4 teaspoon turmeric
1/4 teaspoon chili powder
1/4 teaspoon each of mustard seeds and cumin seeds
Sea salt as per taste
1 tablespoon Olive Oil

To Make the Curry
Heat Olive oil in a saucepan ,add the seeds and onion,saute until onions are translucent. Then added chopped garlic saute until get the roasted garlic aroma. Add the spice and the chopped zucchini.Add milk after a minute and cover and cook for about 15-20 minutes. Serve with Flat Breads or Rice.

Curry in a Hurry

Preparing curries with tender vegetables like cauliflower and broccoli can be as easy as it can get.
Cauliflower is by far the best source of Vitamin K which is vital for bone health.More on nutrition of Cauliflower and broccoli

What you'll need is
1/2 lb Broccoli or Cauliflower florets
1 small onion chopped
1/2 teaspoon turmeric
1/2 teaspoon Chilly powder( or more as per your spice tolerance level)
1/2 teaspoon sea salt
few curry leaves
1/2 teaspoon each of mustard and cumin seeds
1/2 teaspoon coriander powder
1 tablespoon Extra Virgin Olive Oil


To make the simplest curry ever
Heat Olive Oil in a Pan on Medium high. Add onion, mustard seeds,curry leaves,cumin seeds and saute for a minute before adding the spicy duo minced ginger and garlic. Add the golden spice turmeric ,coriander powder and the chilly powder along with the florets. cover and cook for about ten minutes. Cook for few more minutes if you don't like it crunchy. but if you are like me you'll just cook for about 8-10minutes . Serve with rice and flat bread(parathas). And taste one of the simplest curries in the Indian cuisine.


Health nut note
Veggies like eggplants and cabbage can be prepared in similar way.