Monday, January 11, 2016

Knol Khol & Cluster Beans Curry

Knol khol /gadde kosu/ Navilukosu/Kohlabi is one of the healthy vegetable and we get this vegetable around the year. But good soft Knol khol is available in winter season. It has become very popular these days because of its medicinal value. It is said that it can control the sugar level in our body. People do prepare juice with this vegetable or eat as salad to keep themselves far away from the disease.



In Kannada it is called as gadde kosu or navilu kosu.. Kosu is cabbage and gadde kosu belongs to cabbage family. Since it is round and hard it might have got its name gadde kosu. It is also called as Navilu kosu. May be knol khol must have said as navilu or the big rope type of green feathers shape must have made people to call as Navilu Kosu. Navilu means Peacock. (Its my imagination and thats it). Lets see what they call this vegetable in at least some Indian languages. In Marati it is said as Alkul or Navalkol. In Tamil -Nool Kol/Nukul/ Nookul. In Hindi - Granth Gobhi. Telugu - Noolkol and in Malayalam it is Seemamulangi.
Lets see some benefits of eating Knol - khol in our diet. 
Knol Khol is rich in vitamins and dietary fiber, it has very low fat and zero cholesterol. It contain Vitamin C, Vitamin B - complex groups of vitamins, Vitamin B- 6 vitamin, Vitamin K and vitamin A. These vegetables contain good amount of minerals like copper, calcium, potassium, manganese, iron and phosphorus. The good amount of dietary fiber in them helps to regulate the bowel movements. They also helps to boosts immunity system. They helps in healthy functioning of nerves and muscles in our body. They also helps to regulate the blood pressure in our body. Knol khol is good for shredding extra weight.
I have used clustar beans/gorikai/chawali kodu and Knol khol, little dal and some spices with coconut. The curry goes well with almost all the main dish including dosa or idli.
Lets see the recipe :

Things Needed 

To Cook:
Toor Dal : 1/4 Cup
Knol khol : 2 to 3
Cluster Beans : 1/4 Kg ( 1 Full cup when cut)
To Grind : 
Fresh coconut : 1/2 Cup (3 to 4 tablespoons)
Jeera : 1/2 Teaspoon
Coriander seeds/Daniya seeds : 1 Tablespoon
Red chilly Powder : 1 to 1 1/2 Teaspoon
Tamarind : Small marble size
To Season :
Oil : 1 Teaspoon
Mustard seeds : 1/2 Teaspoon
Curry leaves : 5 to 6
Ingh : a pinch
To Add :
Turmeric powder : a pinch
Salt : as required
Coriander Leaves : 1 Tablespoon
Ghee : 1 Teaspoon (Optional)

Method : 

1. Wash and cook dal in a pressure cooker with 1/2 cup of water and keep it aside.
2. Wash and remove the outer skin of knol khol and cut them in to small pieces, cut cluster beans into small and cook with sufficient water til they turn soft. Keep it aside.
3. Grate coconut, add chilly powder, coriander seeds, jeera/cumin seeds, tamarind (remove the seed from inside if there is) and grind with little water. Remove from the mixi jar.
4. Now keep a big pan on the fire. Add cooked dal, cooked vegetables and mix it well. Add required salt and turmeric powder.
5. Let it boil nicely for 2 to 3 minutes. Add ground coconut mixture. Mix it well and cook for 2 more minutes. Shift the curry to a serving bowl.

6. Add mustard seasoning and coriander leaves. Add a spoon of ghee and serve the curry with main dish you have prepared.

Note :

Adding onions and garlic is optional. ( I did not add). Adding ghee is also optional. Using coconut is optional. Just dry grind chilly powder, daniya and jeera .Add this spice powder to the curry while boiling. Coconut adds to the taste and thickness of the curry.
Time : 30 minutes
Serves : 3 to 4.

6 comments:

  1. So healthy..I love dal with veggies...must try this

    ReplyDelete
    Replies
    1. Thank you so much Moumita Malla...try it and I am sure you will love it..

      Delete
  2. I love navil kosu and this a amazing combo. Healthy and yummy!

    ReplyDelete
  3. Healthy and yummy curry!! Lovely combo!!

    ReplyDelete

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