Tag Archives: green leafy veg recipes

  • 14
    Jul 16
  • 0

Kale Mallung / mallum with radish (Sri Lankan style stir fry)

Category:Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Online Dietician India Tags : 

Kale Mallung or mallum is actually made with just… kale 😉 I had one radish left-over after making the radish sambar and didn’t know what to do with it so I finely chopped it and added it to the mallung. It added a nice crunch to the mallung, but can be omitted as it’s not really a part of the original recipe.

Kale is a power house of nutrients and contains complex carbohydrates, high quality protein, Vitamins A,C,K and folate. Adding a dash of lime juice at the end helps the body to better absorb the iron from green leafy vegetables. This is a Sri Lankan easy stir-fry recipe and can be made with any green leafy vegetable(palak,radish leaves, amaranth, laal saag, mustard leaves) or even cabbage.

Ingredients for Kale Mallung with Radish:

  • Kale: big bunch (remove the stalks and chiffonade the leaves)
  • Radish: 1 small finely diced (optional)
  • Red chili flakes: 1 tsp (or to taste) or 1-2 green chilies slit
  • Mustard seeds: 1tsp
  • Cumin seeds: 1tsp
  • Coconut: 2-3tbsp freshly scraped/frozen/desiccated
  • Turmeric: 1 tsp
  • Lemon juice: 1tsp
  • oil: 2tsp
  • Salt: to taste

Method:

  1. Heat oil in a kadai, add the mustard and jeera. When the mustard starts to pop, add the slit green chilies or the red chili flakes and the turmeric.
  2. Then add the finely chopped kale and radish(optional) and stir-fry till the kale is cooked.
  3. Add the salt and coconut and cook for another minute.
  4. Switch off, then add the lime juice and mix well (this is to increase the absorption of iron from green leafy vegetables)
  5. Serve as side with rice and curry.

Here’s another mallung/mallum recipe with turnip leaves– Turnip leaves Mallung/mallum

 

  • 28
    Jun 16
  • 0

Mooli Ki Sabzi (Dry Radish curry with leaves)

Category:Healthy Indian Recipes,Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Recipes- Side Dish Tags : 

The recipe and photographs for this simple yet tasty ‘Mooli ki Sabzi’ (Red Radish Curry) are again courtesy Taranjeet Kaur!! Thanks TJ-and thanks Prateek for tasting and giving a ‘thumbs-up’ for this recipe. Coming from a person who normally isn’t too fond of radish speaks volumes about this dish and Taranjeet’s culinary skills 🙂

MooliSabzi

Mooli ki sabzi (with leaves)/Radish sabzi with leaves

 

Taranjeet’s Recipe for ‘Mooli ki Sabzi’:

Ingredients for Mooli ki Sabzi:

  • 2-3 bunches of red radish with leaves
  • 1 green chili
  • 2-3 cloves garlic (smashed)
  •  1/4 teaspoon turmeric powder
  • Oil: 1tsp (enough to sauté the garlic)
  • Salt: to taste       

 Method:

  1. Wash and chop the radish and greens.
  2. Heat the oil in a pan ,add garlic,sauté for a minute and add turmeric powder.
  3. Add the chopped radish .Let it cook for a couple of minutes .
  4. Add the leaves and mix it well.
  5. Sprinkle salt as per taste. Cook covered for 5 mins.
  6. Serve the ‘mooli ki sabzi’  hot with roti. This also goes well with rice and moong dal.
  • 31
    May 16
  • 0

Turnip leaves Mallung/Mallum (Sri Lankan simple stir-fry with greens)

Category:Healthy Indian Recipes,Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Recipes- Side Dish Tags : 

I love trying out different cuisines and have been lucky to have wonderful neighbours from whom I have learnt different cooking styles. My love for Sri Lankan cuisine started back in the US when we lived in Minnesota for a brief period. There was one Sri Lankan restaurant in the neighbourhood and we loved the fiery food there. Though it is similar to South Indian cuisine(especially Kerala cuisine), they are heavy on the spices and it’s definitely not for those who have a weak stomach.

When we moved to Sydney, I was lucky to have a Sri Lankan neighbour who (once she got to know my love for Sri Lankan food) is always sending over food. This ‘mallung’ or mallum recipe I learnt from her. It’s a quick and easy stir-fry recipe for greens, where you have to finely chop/shred the greens. Since green leafy vegetables tend to reduce in quantity when cooked-don’t be disappointed if you end up with very little mallung.

I try to experiment with different greens and try to buy radish/turnips/beetroot with the leaves. And yes-please don’t throw the leaves of these vegetables as they are edible. Add them to your dals or make this Sri Lankan ‘mallung’ recipe 🙂

Turnip Leaves are a rich source of Vitamins K, A folate and minerals like calcium, copper and also fibre. So STOP throwing away the leaves and use them in your cooking.

Ingredients for Sri Lankan Mallung: Serves 4

  • Green leafy veg: 1 big bunch (kale, turnip greens, moringa leaves, amaranth, lal saag)
  • Red chili flakes: 1 tsp (or green chili paste)
  • Turmeric: 1/2 tsp
  • Mustard leaves: 1/2 tsp
  • Cumin seeds: 1/2 tsp
  • Curry leaves: 3-4 nos.
  • Grated coconut: 1-2 tbsp (fresh or desiccated)
  • Lemon juice: 2tsp
  • Oil: 1 tsp
  • Salt: to taste

Method:

  1. Wash the greens and chiffonade (roll the leaves and cut them finely) them.
  2. Heat the oil in a non-stick pan, add the mustard and cumin seeds.
  3. When it starts to pop, add the curry leaves, turmeric powder and the red chili flakes (or green chili paste)
  4. Then add the greens and stir-fry for 5-6 mins.
  5. Add the salt and the grated coconut and mix well.
  6. Swith off and squeeze a dash of lime/lemon juice.
  7. Serve with rice and dal/sambar.

Note:

  1. Experiment with different greens. Cooking times will differ for different greens: like moringa(drumstick) leaves need more time to cook (and you may have to cover and cook for sometime).
  2. The red chili flakes add a unique taste to the dish, you can chop the dry red chilies and use that or use green chili paste.
  3. Always remember to squeeze some lemon/lime juice before you serve greens as the vitamin C will help in the absorption of the iron found in green leafy vegetables.

Sri Lankan mallung

Sri Lankan Greens Mallung/Mallum Recipe

  • 29
    May 16
  • 0

Chicken Saagwala /Palak (Spinach) Chicken

Category:Healthy Indian Recipes,Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Recipes- Side Dish Tags : 

Palak chicken or Chicken saagwala is a not just a great tasting dish but the addition of greens(spinach) increases the nutrient content of the dish. Palak is loaded with fiber, vitamins and minerals and is also:

  • low in calories
  • good source of iron, but to be absorbed by the body you need to team it with a source of vitamin C (like squeezing a dash of lime over the dish, or having a citrus fruit after your meal).

Ingredients for Chicken Saagwala: Serves 4

  • Chicken: 800 gms (with bones or boneless)
  • Palak (spinach): 1 big bunch ( washed, blanched and pureed)
  • Onion: 1 big (cubed)
  • Tomatoes: 3 medium (cubed)
  • Ginger: 1″ (grated)
  • Garlic: 3-4nos.(chopped)
  • Green chili: 1-2 nos. (use more if you want it spicier)
  • Red chili powder: 2 tsp
  • Coriander powder: 1tbsp
  • Cumin powder: 1/2 tsp
  • Garam masala: 1 tsp
  • Bay leaf: 1 no.
  • Pepper corns: 3-4nos.
  • Oil: 2tsp
  • Salt: to taste

Method:

  1. Heat one teaspoon oil in a kadai ,add the onions and green chillies and stir fry till translucent.
  2. Add the ginger and garlic and fry for another minute, then add the tomatoes and stir till the tomatoes are cooked.
  3. Switch off and cool. Once cooled, puree in a blender.
  4. Heat another teaspoon of oil in the kadai, add the cumin seeds, bay leaf and pepper corns.
  5. Add the tomato+onion puree, the spice powders(red chili, coriander, cumin, garam masala) and fry till the raw smell disappears and the oil leaves the sides.
  6. Add salt and the chicken pieces and fry for 2-3 minutes.
  7. Add the palak puree, mix well and cover and cook on low flame till the chicken is cooked.
  8. Serve hot garnished with rice and dal or roti.

Note: If you want it a little creamier, then mix a tablespoon of whole wheat flour(atta) in 1/2 cup milk and add this mixture after you add the palak puree (step 7), mix well and then cover and cook.

Palak Chicken

Chicken Saagwala /Palak Chicken 

 

 

  • 23
    May 16
  • 0

Hariyali Chicken Tangdi/ Kebab

Category:Healthy Indian Recipes,Indian Dietitian Online,Recipes-Healthy Appetizer Tags : 

If you love chicken kebabs, then this is one finger-licking recipe! I love the taste of coriander leaves with ginger+garlic and green chilies and combined with chicken it just tastes yummy.

As a dietitian I love this as this makes a healthy recipe considering:

  1. there is very little oil
  2. the addition of greens (coriander and mint) increases the iron, fibre and antioxidant content of the dish.
  3. it’s a protein dish (and hence tends to keep you full for a longer period) and makes for a great appetizer.

Ingredients for Hariyali Chicken Tangdi: Serves 4

  • Chicken drumsticks: 8 nos.
  • Coriander leaves (cilantro):1 big bunch
  • Mint leaves (optional): 6-8nos.
  • Garlic: 8-10 cloves
  • Green chilies: 2-3 nos. (add more if you like it hot)
  • Salt: to taste
  • Curd/yogurt: 3-4tbsp
  • Ginger+garlic paste: 2tsp
  • Red chili powder: 2tsp (add more if you like it hot)
  • Coriander powder: 1 tbsp
  • Cumin powder: 1tsp
  • Garam masala: 1tsp
  • Oil: 2tsp
  • Lemon juice: 3tsp

Method:

  1. Remove the skin from the drumsticks, make horizontal slits with a sharp knife.
  2. Make a first marinade with ginger+garlic paste, salt, lemon juice, and the spice powders(red chili, cumin, coriander, garam masala). Taste for salt.
  3. Work the marinade well into the drumsticks and leave aside while you make the second marinade ready.
  4. Put the yogurt, salt,coriander leaves, mint leaves, garlic and green chilies and grind to a fine paste (do not add any water if possible). Check for salt.
  5. Add the second marinade and the oil to the drumsticks. Rub it well into the slits.
  6. Let it marinade in the fridge preferably overnight or for at least 2-3 hours.
  7. Preheat the oven to 180C (350F).
  8. Place the drumsticks on a baking tray and bake for 30-35 mins turning once halfway through.
  9. Remove from the oven. You can sprinkle a little chaat masala (optional)
  10. Serve with mint chutney (or mint-yogurt dip), raw onions and lemon slices.

Note:

  • You can make kebabs with breast pieces if you wish. Vegetarians can use paneer instead of chicken.
  • If you like it mild-you can reduce the green chilis.
  • If you want a darker green colour-then you can add some palak(spinach leaves) along with the coriander and mint leaves (when making the second marinade).
  • 18
    May 16
  • 0

Methi Pulao (Methi Rice) Fenugreek leaves pilaf

Category:Healthy Indian Recipes,Indian Dietitian Online,Lunch Box Recipes Healthy Indian Tags : 

Methi Rice/ Methi Pulao

Both methi seeds(fenugreek seeds) and methi leaves(fenugreek leaves) have been long used in Indian families as not just a culinary  ingredient, but also for it’s medicinal properties. The seeds are great for :

  1. diabetics as it can control the blood sugar levels (soak a tablespoon of methi seeds overnight and have it along with the soaked water the next day).
  2. relieves constipation,
  3. a boon to new mothers as it is a known galactogogue (increases breast milk),
  4. It is also believed to relieve menstrual cramps when taken along with yogurt/ buttermilk. (Soak a tablespoon of methi seeds/powder in yogurt/buttermilk for a couple of hours or overnight and eat it when you have menstrual cramps).
  5. lowering cholesterol

Methi leaves taste great in just about any dish. You can use the fresh leaves to make parathas, theplas, sabzi, add it into your dal or make methi pulao with it. Here’s a quick and simple methi pulao that can be served with a raitha.

Ingredients for Methi Rice/Methi Pulao:

  • Basmathi Rice: 2 cups (wash and soak in water for 20-30mins)
  • Methi: 3-4 small bunches (or 1 big) washed and finely chopped
  • Onion: 1 big (finely sliced)
  • Tomatoes: 3 small (finely diced)
  • Peas: a handful (optional)
  • Ginger+garlic paste: 1 tsp
  • Cumin seeds(jeera): 1tsp
  • Cloves: 1-2nos.
  • Peppercorns: 5 nos.
  • Bay leaf: 1
  • Cinnamon: 1″ stick
  • Whole cardamom: 2nos.
  • Turmeric: 1/2 tsp
  • Water: 4 cups
  • Red chili powder: 1-2 tsp (or as per spice tolerance)
  • Cumin powder: 1/2 tsp
  • Coriander powder: 2tsp
  • Garam masala: 1/4 tsp
  • Oil: 3tsp
  • Salt: to taste

Method:

  1. Heat the oil in a pressure cooker. Add the whole spices (peppercorn, cloves, cinnamon, cumin seeds, cardamom and bay leaf).
  2. Then add the turmeric, sliced onions and fry till the onions turn golden brown.
  3. Add the ginger+garlic paste and fry for a minute.
  4. Then add the chopped methi leaves and fry for 3-4 minutes on low flame.
  5. Add the tomatoes and the spice powders (chili, cumin, coriander,garam masala) and some salt and cook till the tomatoes are mushy.
  6. Add the soaked and drained basmathi rice, peas(optional) and mix well for 2 mins.
  7. Add the water, taste for salt and cover the pressure cooker and let it cook till one whistle.
  8. Switch off, let the pressure drop. Open and gently fork the rice to separate the grains.
  9. Serve hot with raitha of your choice.

Note: you can add 2 tablespoon of crushed peanuts as a garnish before serving. Enjoy.

Methi Rice

Methi Pulao (How to make methi pulao)

Indian Dietitian Online

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