Beetroot Leaves Dal

Beetroot Leaves Dal

Do you throw out the Beetroot leaves? STOP!!! 

Don’t just cut off the green leafy tops and toss them away! The leaves and the stems are edible, and make a great substitute for any green such as palak, swiss chard, collard greens, bok choy. They  can be added to dals/sambars, soups or added to sabzis.

Beetroot leaves 

The best part of buying beetroot with the leaves-you can make two dishes for the price of one!! Other leaves that are edible and should not be thrown out:

  1. Radish leaves: Click here for Radish sabzi with leaves
  2. Turnip Leaves: Click here for Turnip leaves sabzi(Sri Lankan style)

Here is a simple dal with the beetroot leaves. (Note:The stems (like the beetroot) have a natural pink dye that can turn the dal slightly pink).

Ingredients for Beetroot leaves dal: Serves 4-5
  • 1 cup toor dal/arhar dal
  • 2.5 cups water
  • 1/4 teaspoon turmeric powder
  • 2 teaspoons oil/ ghee
  • 1/2 teaspoon mustard seeds
  • 1/4 teaspoon cumin seeds
  • 2 large garlic cloves, chopped
  • 1 large tomato, chopped
  • 1-2 green chili, slit
  • 1/4 teaspoon garam masala powder
  • 1/2 -1 tsp red chili powder (optional)
  • 1 tbsp coriander powder (optional)
  • salt, to taste
  • 1-2 teaspoon lemon juice

Method:

  1. To a pressure cooker add the washed toor dal, add 2.5 cups water,  and 1/4 teaspoon turmeric powder. Cook at high flame for 3 whistles. Let the pressure of the cooker come off on it’s own. Then mash well.
  2. Heat oil in a pan on medium heat. Once the oil is hot, add cumin seeds and mustard seeds. Wait till cumin seeds crackle and mustard seeds start popping out.
  3. Once the seeds start popping, add chopped garlic and green chili. Saute for a minute or till garlic just starts turning golden brown in color.
  4. Add chopped tomatoes, salt and cook for 5 minutes.
  5. Add chopped beetroot leaves and mix. Cook for 2-3 minutes or till the leaves are wilted.
  6. Add the mashed dal to the pan, a cup of water , the red chili powder and coriander powder (both optional, but I like to have the extra spice)and let it all come to a boil. Lower the heat, add more water if needed and let the dal simmer for 5 minutes.
  7. Check the salt and adjust to taste. Sprinkle garam on top and remove pan from heat.
  8. Squeeze in some fresh lemon juice and serve beetroot leaves dal with any hot rotis or steamed rice.

Other Beetroot recipes:

  1. Beetroot Mocktail/ Juice: Click for recipe here
  2. Beetroot Upkari(a simple Mangalorean style stir-fry): Click for recipe here
  3. Beetroot and Carrot Salad: Click here for recipe

 


Beetroot Upkari (a simple Mangalorean style stir-fry)

Though beetroot is loaded with vitamins and minerals, including B vitamins, iron, magnesium and potassium, it isn’t a popular vegetable and somehow doesn’t get onto the diet more often. The nutrients they contain fight inflammation, lower your blood pressure, and could also fight cancers.

Since it is naturally sweet, it can be used as a salad by those who don’t like sweet vegetable sabzi.

Here is a simple Mangalorean style stir-fry which tastes great with chapathis and even with rice and dal. My kids love eating it with curd rice as they love to see the colour of the curd rice change from white to pink when they mix the beetroot with it. Do note that beetroot has a naturally occurring dye that can colour your hands/cutting boards while cutting. It will also cause you to have pink stools and urine after consuming it, so don’t be alarmed.

Beetroot Upkari: Serves 4-5

Ingredients:

  • Beetroot: 3 big
  • Mustard seeds- 1/2 tsp
  • Green chilli- 2-3
  • Curry leaves- Few
  • Urad dal/ Split Black gram- 1 tsp
  • Coconut Oil- 1 tsp
  • Salt- To taste
  • Sambar powder(optional): 1-2 tsp
  • Grated Coconut: 2-3 tbsp for garnish

Method:

  1. Wash and peel the beetroot. Then chop it into small cubes.
  2. Heat oil in a kadai and add mustard seeds. Once it starts popping, green chilli, curry leaves and urad dal. Fry for a minute.
  3. Add in the chopped beetroot and mix well. Add the salt and water, sambhar powder(for a variation, though not added to regular upkari), close and cook for 15-20 minutes on a medium flame.
  4.  Once cooked, add grated coconut as garnish and serve with rice+dal or curd rice or even chapathis.

Other Beetroot Recipes:

  1. Beetroot Juice: Click here for recipe

Beetroot Juice is a great drink for athletes ,sports persons and for those who exercise regularly as beetroot is loaded with nitrates . Nitrates when consumed are converted to nitric oxide which helps in opening the blood vessels and allows more blood and thereby oxygen to be delivered to the muscles.

 

 

 

 


Mangalorean Kori Rotti and Chicken Curry

Kori Rotti  is another Mangalorean favourite. What makes it different is the crispy rotti. Kori means Chicken and the rotti  is rice dosa that are dried and are hard like papad.  We always bought the kori rotti from Mangalore stores when we were in India, and was overjoyed when I spotted it in the Indian Stores in the US.

The chicken curry is a spicy coconut based gravy that is poured over the crisp rotti. The best way to eat this would be with your hands. I love my rotti to be slightly crunchy so I don’t let it sit in the gravy for too long, but some love it all soggy and soaked up in the gravy.

Ingredients for Kori Curry (Mangalorean Chicken Curry):

  • Chicken (whole): 1 kg (chopped into small pieces, washed)
  • Onions: 2 big (finely chopped)
  • Methi seeds: 6-8 nos.
  • Tamarind paste: 1/2 tsp
  • Coconut milk: 1.5 cans
  • Salt: to taste
  • Oil: 2 tablespoon
  • Ghee: 1 tsp

For Grinding together:

  • Onions: 1 big (or 2 small)
  • Coconut: 1/2 cup (scraped)
  • Garlic: 3 cloves+ 2 cloves (chopped)
  • Dry red chilies: 12 nos.
  • Bydagi chilies:  12 nos. for colour
  • Coriander seeds:2 tbsp
  • Jeera seeds: 1 tsp
  • Peppercorns: 1/2 tsp
  • Methi: 1/4 tsp
  • Turmeric:1/2 tsp
  • Oil: 2 tbsp

Method:

  1. First roast all the dry masala ingredients(dry chilies, coriander,methi,jeera,peppercorns)  separately and keep aside.
  2. Then in a kadai, add the oil , once it is hot add the sliced onions, 3 cloves garlic and fry till the onions are slightly brown.
  3. Add the coconut and stir fry till the coconut starts turning brown (make sure to keep stirring, otherwise it will burn). Then switch off and let it cool.
  4. Grind all the ingredients (onions+coconut mixture) along with the roasted spices and the 2 cloves of garlic. Add little water and grind till you get a fine paste.
  5. Add some salt, turmeric and the ground masala paste to the chicken and let it marinate for 1/2 an hour.
  6. In a big vessel, add the oil and heat, add the methi seeds, sliced onions and saute till the onions turn pink.
  7. Add the marinated chicken, salt and saute for a few minutes. Lower the heat and cover and cook till the chicken is done (add a little water),
  8. Add the coconut milk, tamarind paste and let it boil.

How to eat:

  • Since we don’t have the traditional deep steel plates that holds the gravy, I prefer to eat this in bowls, but you can eat this on a regular plate.
  • Break the rotti into bite sized pieces and place on the plate. Pour the chicken curry over the pieces. Let it soak or just dig in.
  • It tends to get a little dry after the rotti has soaked up the gravy so you can top it with some more.

Mangalorean Chicken Sukka (Kori Ajadina)

This is one of the famous Mangalorean dishes (the other’s being Neer Dosa, Kori Rotti and chicken curry) . As the name suggests it’s a dry dish with loads and loads of coconut.

Again, there are many versions, this is my families recipe 🙂

 

Ingredients for Kori Ajadina (Mangalorean Chicken Sukka):

  • Chicken (whole): 1 kg (chopped into small pieces, washed)
  • Onions: 2 big (finely chopped)
  • Methi seeds: 6-8 nos.
  • Tamarind paste: 1/2 tsp
  • Salt: to taste
  • Oil: 2 tablespoon
  • Ghee: 1 tsp

For Grinding together:

  • Onions: 1 big (or 2 small)
  • Coconut: 1/2 cup (scraped)
  • Garlic: 3 cloves+ 2 cloves (chopped)
  • Dry red chilies: 12 nos.
  • Bydagi chilies:  12 nos. for colour
  • Coriander seeds:2 tbsp
  • Jeera seeds: 1 tsp
  • Peppercorns: 1/2 tsp
  • Methi: 1/4 tsp
  • Turmeric:1/2 tsp
  • Oil: 2 tbsp

For garnishing:

Fresh Coconut: 2 1/2 cups (saute till it turns slightly brown )

Method:

  1. First roast all the dry masala ingredients(dry chilies, coriander,methi,jeera,peppercorns)  separately and keep aside.
  2. Then in a kadai, add the oil , once it is hot add the sliced onions, 3 cloves garlic and fry till the onions are slightly brown.
  3. Add the coconut and stir fry till the coconut starts turning brown (make sure to keep stirring, otherwise it will burn). Then switch off and let it cool.
  4. Grind all the ingredients (onions+coconut mixture) along with the roasted spices and the 2 cloves of garlic. Add little water and grind till you get a fine paste.
  5. Add some salt, turmeric and the ground masala paste to the chicken and let it marinate for 1/2 an hour.
  6. In a big vessel, add the oil and heat, add the methi seeds, sliced onions and saute till the onions turn pink.
  7. Add the marinated chicken, salt and saute for a few minutes. Lower the heat and cover and cook till the chicken is done (add very little water if needed as the chicken will leave water).
  8. Then open, add the tamarind paste and cook uncovered till you get a thickish gravy.
  9. Add the sauteed coconut and mix well such that the coconut coats every piece of the chicken.
  10. Serve with rice and dal.

Other famous Mangalorean recipes:

  1. Neer Dosa
  2. Kori Rotti 
  3. Drumstick leaves Upkari
  4. Collard Upkari
  5. Mangalorean Egg Curry
  6. Mangalore cucumber and Moong Sprouts gassi 
  7. Alasande Kalu Gassi (Lobia/black eyed beans in spicy coconut gravy)
  8. Kadale Manoli (Brown chickpeas with tondli)
  9. Kala Channa rasam 
  10. Sweet Banana Dosa
  11. Ragi Manni/ Pudding (Millet pudding)
  12. Moong Dal Payasa/ Kheer

 

 

 


Mango Dosa (Gluten Free Mango Pancakes)

It’s mango season,and I just had to try something different.I tweaked this traditional Manglorean(a small seaside town in South India that my side of the family is originally from) Sweet Dosa recipe and added mangoes instead of cucumbers.As a kid,I grew up watching my mom and gran starting the next day’s breakfast preparations a day in advance.We always woke up smelling the wonderful aromas wafting from the kitchen. This recipe too is no exception,I had to soak the rice once we were done with breakfast,grind it in the evening and let it ferment overnight,and voila the batter for the next day’s breakfast was ready.
Traditionally it’s made with either Southekai(Kannada for cucumber) or with watermelon. Otherwise it has all the original ingredients like:

Beaten rice/Rice flakes: ‘Poha’ is rice that is dehusked and then flattened into light flakes. Traditionally flattened with iron rods,it used to contain more iron than regular rice.
Jaggery: or ‘gur’,is a traditional non-refined sugar(made from either cane sugar or from date palm) which is rich in non-heme iron and other mineral salts.

Fenugreek seeds: ‘Methi’ seeds as it’s commonly known in India, is a known galactagogue and recent studies have shown that it has cholesterol and serum glucose lowering properties as well.
Ingredients:

  • Rice: 1 cup
  • Flattened rice/Poha: 1/2 cup
  • Jaggery(scraped): 3/4th cup (or sugar-1/2 cup)
  • Yogurt(preferably homemade)-1/2 cup
  • Fenugreek/Methi seeds-1/2 teaspoon
  • Ripe Mango:1 big or 2 small
  • Salt:1/2 teaspoon

Method:

  1. Wash the rice and the fenugreek seeds,then soak it in water for at least 6-7 hours.
  2. Wash and drain the flattened rice and let it stand for about 10-15 mins.
  3. Grind all ingredients(except the mango) till you get a fine batter.Let it ferment for at least 8-9 hours or overnight(works well in warm weather). The batter will double in volume.
  4. Make a puree of the mango pulp(when sugar is added to this pulp,it’s called ‘aamras’).If using cucumber instead of mangoes,then grate half (a big) cucumber and mix with the batter.
  5. Mix this puree with the batter and pour a ladle of the batter onto a hot non-stick pan and spread.
  6. Cover with a lid and cook on medium flame for two or three minutes. Then cook uncovered till the dosa is done.
  7. Serve hot(you can serve it with cut mangoes or even with some ‘aamras’).

Note:

  1. If the weather is not warm enough(as was the case when I made it),the batter will not ferment and the dosa will not get tiny little holes on it( the dosa will be flat as seen in the snap).
  2. The jaggery tends to add a brownish colour to the dosa(if you add sugar,the dosa will turn out a lovely yellow colour) but the dosas are more nutritious when made with jaggery.
  3. Traditionally the dosa is eaten hot with a little ghee spread on top. Since the dosas are sweet, you can eat it as it is.
  4. I used the Scarlet Sweet mango for this recipe,you could use any of the sweet mangoes available.

Mangalore Basale Curry (Malabar Spinach and Whole Moong in coconut gravy)

Basale soppu or Malabar /Ceylon Spinach is also called as mayalu in Marathi and poi in Gujrathi . It’s very common to see houses in Mangalore growing it and Basale ghassi or Basale koddel is a specialty of the region. Malabar spinach is rich in vitamins A, C, iron and calcium, and is also good source of soluble fiber.  The addition of green moong not only increases the protein conent of the dish but also adds a lot of flavour to it.

I was lucky to find the seeds locally and have been making this curry with homegrown organic basala. This is how Basala and payar (whole moong) curry is made in my family.

Ingredients for Mangalore Basale curry:

  • Green moong: 1 cup (wash and soak for an hour)
  • Basalla /Malabar Spinach: 3 cups (washed, chopped, both leaves and stems are traditionally used)
  • Tomato: 2 small or 1 Big
  • Salt: to taste
  • Tamarind paste: 1/4tsp

Grind together:

  • Grated coconut/dessicated coconut: 1 1/2 cups
  • Onion: 1 medium, sliced
  • Turmeric: 1/4tsp
  • Red chili powder(or 8-10 whole dried byadagi chilies roasted): 1-2tbsp (as per your heat tolerance)
  • Coriander powder (or 1 tbsp corriander seeds roasted): 1tbsp
  • Cumin powder: 3tsp
  • Mustard seeds:1/2 tsp (optional)
  • Garlic: 2 cloves

Method:

  1. Pressure cook the moong and the basale (leaves and stem) without adding salt for one whistle.
  2. Grind the ingredients mentioned under grind together to a smooth paste and keep aside.
  3. Open the pressure cooker (if it’s too small, then transfer contents to a deep vessel), add the ground masala, little water, cut tomatoes, tamarind paste and salt.
  4. Allow the curry to boil vigorously for five minutes, check for salt, tamarind add more if required. Adjust the consistency if needed before switching off.
  5. It is traditionally served with rice, but tastes great with chapathis too.

Note: You can add seasoning/tadka if you want, but it isn’t added in our family recipe.

 


Alasande Kalu (Lobia) Gasi (Black Eyed Beans in a thick coconut gravy)

This is a Mangalorean recipe and is served with rice. It can be made with Indian yam /potato or even with Mangalore sautekai (mangalore cucumber).

Ingredients for Alasande kalu gasi :

  • Black Eyed Beans (Alasande kalu) – 1/2 cup (Soak overnight)
  • Tomato – 1 large (chopped)
  • Grated Coconut – 1/2 cup fresh/desicated
  • Red chilli powder: 1 tbsp
  • Coriander powder: 1 tbsp
  • Potato: 2 small cubed or Indian Yam(Suran/Suvarnagadde): 1/2 small, cubed (OPTIONAL)
  • Cumin/jeera powder: 1/4 tsp
  • Salt: to taste
  • Coriander/ cilantro leaves: 3 tbsps chopped (for garnish)
  • For Seasoning:
  • Mustard Seeds – 1 tsp
  • Urad dal: 1 tsp
  • Channa dal:1/2 tsp
  • Dry Red Chilli: 1
  • Hing/asafoetida: a pinch
  • Curry Leaves : 10
  • Garlic: 4 cloves (crushed)
  • Oil – 3 tsps

Method:

  • Pressure cook the black eyed beans ( the beans must be tender, but still firm and hold shape).
  • Meanwhile grind the coconut, red chili powder, coriander powder and jeera powder with a little water till you get a fine paste.
  • Heat a kadai, add a tsp of oil, add the potatoes/yam (optional) and fry for 2-3 minutes.add the tomatoes and saute. Add some water and close and cook the potato/yam and tomato .
  • Add cooked black-eyed beans and salt.
  • Add the ground paste to the cooking beans. Adjust the consistency of the gravy by adding water.
  • For seasoning, heat oil in a pan, add mustard seeds,urad and channa dal. When the mustard starts to pop, add the dry red chillies,  curry leaves, hing and crushed garlic.
  • Fry for a minute, then add this to the gravy. Mix and close the gravy and let it sit to infuse the flavours of the seasoning.
  • Garnish with chopped coriander leaves and serve with rice or even phulkas.

Moong Dal Payasa (Moong ki kheer- Split Mung pudding in coconut milk)

Another favorite from the family Mangalorean recipe box-the moong dal payasa is made for special occasions and festival feasts. Since I’ve been on a mission to try out (and publish on this blog) traditional Mangalorean recipes, this was undoubtedly the first thing that came to my mind as the sweet dish for this years Ganesh Chaturthi feast at home.
This is a protein- packed dessert and definitely a better sweet option for festivals than high- carb sweets like jelabis. Portion sizes should still be controlled.
Ingredients for Moong Dal Payasa:
  • Moong Dal: 1 cup
  • Jaggery: 1 1/2 cups (you could substitute with sugar,but jaggery gives the actual traditional taste)
  • Milk: 1 cup
  • Water:1 cup
  • Coconut milk: 1 cup
  • Salt:1/4th tsp
  • Saffron/Cardamom powder: a pinch (soak saffron in a little warm milk)
  • Cashews, raisins: a few(fried in a little ghee)
  • Ghee: 3tsp
Method:
  1. Roast the moong dal in a teaspoon of ghee till you get a pleasant aroma (do not let it brown).
  2. Add the milk and the water and bring it to a boil. Then simmer till the moong dal is well cooked, stirring occasionally.
  3. Once the dal is cooked add the jaggery, the saffron milk/ cardamom powder.
  4. Add the coconut milk and stir for a minute. Switch off.
  5. Serve moong dal payasa/kheer hot or a little warm garnished with the fried cahews, raisins and the remaining ghee.

NOTE: Do not add the jaggery/sugar at the beginning or else the dal will not cook (I learnt this the hard way the first time I made this!)


Drumstick Leaves Upkari (Moringa leaves stir-fry Mangalorean Style)

Did you know that the leaves of the drumstick tree are edible and are loaded with nutrients? Drumstick leaves are a common green leafy vegetable in most Indian homes especially down South.  It is known as Murungai in Tamil, Nuggekai soppu in Kannada, Muringa in Malayalam. Long known for it’s medicinal and nutritional properties in Ayurveda, it has of late been in the news in the West and is heralded as a miracle tree. Researches believe that the leaves can help in lowering blood sugars among diabetics, reducing cholesterol and also help in reducing inflammations, joint pain, constipation and cancers among others. Drumstick leaves are rich in calcium, potassium, Vitamin A &C and fiber. Drumstick leaves are sold in health stores in the form of powders and capsules.

I however love it as a stir-fry and make it whenever I find the leaves in the Indian store.

Here is a simple Mangalorean style stir-fry (upkari)made with drumstick leaves:

Ingredients for Drumstick leaves upkari:

  • Drumstick leaves: 1 big bunch (wash and separate the tiny leaves from the stalks)
  • Onion: 1 medium
  • Green chilies: 1-2 (as per your tolerance)
  • Coconut gratings: 2tbsp (fresh/frozen/dessicated)
  • Turmeric: 1/2 tsp (optional)
  • Mustard seeds: 1tsp
  • Urad dal: 1/2 tsp
  • Cumin seeds: 1tsp
  • Oil: 3 tsp
  • Salt: to taste

Method:

  1. Chop the washed leaves as fine as possible.
  2. Finely chop the onions and slit the green chilies.
  3. Heat a kadai, add the oil, then the mustard, cumin seeds and urad dal.
  4. When the mustard seeds start to pop, add the slit green chilies, turmeric powder (optional)then the chopped onions.
  5. Fry till the onions turn translucent. Then add the drumstick leaves and stir for a couple of minutes.
  6. Add some salt and mix well. Then add some water and let the leaves cook, stirring occasionally.
  7. Once the leaves are cooked, add the grated coconut, mix well and switch off.
  8. Since it’s a dry sabzi, it goes better with rice and a curry.

 

 

 


Mangalorean Egg Curry (Eggs in spicy Coconut gravy)

The Mangalorean Egg Curry is one of the dishes that usually features on my menu whenever I invite eggetarians (ovo-vegetarians) for dinner! It’s quick, simple (since I use coconut milk from a can) and a ‘sure to be a hit’ dish !! I always poach the eggs in the gravy-since I feel that it adds to the taste. But if you don’t like the look-you could boil the egg and then put them into the gravy!
Ingredients for Mangalore Egg Curry (serves 4-6):
  • Eggs: 6 nos.
  • Potato: 1 medium boiled and diced
  • Onion: 1 big (finely sliced)
  • Tomato: 1 medium (diced)
  • Coconut milk: 1 can (I use the thick one not the ‘lite’)
  • Red chilli powder: 4-6 tsp (depending on our spice tolerance)
  • Coriander powder: 4 tsp
  • Cumin powder: 1/4 tsp
  • Turmeric powder: 1/2 tsp
  • Salt: to taste
  • Oil: 1tsp

Tempering:

  • Mustard seeds: 1/2 tsp
  • Cumin seeds/ jeera: 1/2 tsp

Method: 

  1. Heat the oil in a kadai, add the mustard and cumin seeds. When they crackle, add the turmeric and sliced onions.
  2. Add the salt and fry the onions till they are translucent, then add the diced tomatoes and let it cook.
  3. Add the red chilli powder, coriander and cumin powder, potatoes and mix well.
  4. Add the coconut milk and about a cup of water and simmer. Taste the gravy and then reduce the flame.
  5. Carefully break the eggs and drop the contents into the gravy one by one (leaving a little space between each). Cover and cook on a low flame for 6-8 minutes (DO NOT STIR).
  6. Once the eggs are cooked switch off.
  7. Serve the mutta curry (Mangalore Egg Curry) with rice and a side dish.

Note:

For those in a hurry and who don’t have time to make a separate vegetable side dish, you can add different mixed vegetables (add it after frying the onions) like french beans, peas, carrots, cauliflower, etc to this dish itself.

The mutta curry also goes well with phulkas/chapathies.