Field Beans - Malabar Spinach Dry Curry.

Field beans /Avarekai (Kannada) is a seasonal pod which is mostly grown during winter. It is one of the most favourate pod of Kannada people. (Karnataka /India).

I have tried field beans/Avarekai and Malabar Spinach which are grown in our home. Malabar Spinach are known as " Basale " in Kannada language is one of the healthy leaf which is loaded with vitamins minerals and it helps in keeping the body and mind cool.

Let us see the benefits of having Basale /Malabar Spinach leaves in our diet.
Basale leaves are very low in calories and fats. They have good amount of antioxidants. They are excellent source of natural fiber and good for easy digestion and it helps in reducing the cholesterol level in our body. They are rich in Vitamin A and it is essential for good eyesight. It is rich in Vitamin C and helps to develop strong resistance against infections and harmful free radicals. They contain B Complex vitamins and is good for women. They contain good amount of minerals like potassium. manganese, calcium, magnesium and copper. Potassium helps in controlling blood pressure.
I am Happy to say Basale Leaves/Malabar Spinach is grown in our home and it is such a beautiful feeling when you use your home grown vegetables and leaves.
Let us see the recipe Now :
Field Beans - Malabar Spinach Dry Curry goes well with almost all the main dishes and it is easy to cook, not much of spices and fits into everyone's favourite frame.

Things Needed :

Avarekai/Field Beans : 2 Cups (1/2 Kg).
Basale Leaves /Malabar Spinach : 1 Bowl
Green chilly : 2
Jeera /Cumin Seeds : 1/2 Teaspoon
Methi Seeds /Fenugrik Seeds : 1/4 Teaspoon
Mustard Seeds : 1/2 Teaspoon
Coconut oil : 2 Tablespoons
Ingh/Asafoetida : A little
Curry Leaves : 10 to 12 or more
Coconut : 2 Tablespoons
Ginger : 1/2 Teaspoon (Grated)
Salt : As required
Coriander leaves : 2 Tablespoons.
Method :
1. Wash and cut basale leaves and remove the pods from Avarekai. Wash it nicely.

2. Wash and cut green chilly, curry leaves and coriander leaves. Wash and grate ginger.
3. Pressure cook Basale /Malabar Spinach and Avarekai /Field beans with 1/4 teaspoon of methi seeds.
4. Add required water and cook for 6 to8 minutes. Let it cool.   

 

 5. Keep a pan on the fire and heat. Add coconut oil (1 tablespoon), mustard seeds and jeera.
6. Let mustard seeds splutter. Add ingh, curry leaves and green chilly. Fry for 20 seconds.
7. Add cooked avarekai and basale leaves. Mix it nicely and let all the moisture disappear. Add salt.

8. Let it cook on medium flame. Add turmeric powder and grated ginger.  Mix it in between so that it does not get burnt.
10. Add grated coconut and mix it slowly. See that all the moisture disappear.

11. Shift the ready to serve Field Beans dry curry to a serving bowl. Add cut coriander on the top.

12. Serve with any main dish like, plain rice chapatis dosas, pooris or roti.

Note : 

Use of tender Avarekai  taste better. You can use more /less chilly. (Optional). Use of more /less oil is optional. You can add little ( 1/2 Teaspoon ) pepper pods. (4 to 6). Adding methi helps in avoiding gastric or indigestion. The curry should be little spicy. (It taste better).

Time : 30 Minutes
Serves : 3 to 4 .

Saame/Little Millet & Moongdal Quick Dosa

Same/Little millet & Moong dal dosa is one of the healthy dosa that is good option for breakfast and it is always good to start a day with healthy breakfast.

One should always enjoy eating breakfast and it is surely helps you to pull your day quite interesting and cheerful. The proverb goes like this and you must heard it also, one should have breakfast like a king, lunch like a prince and the dinner should be pauper. That does mean one should have good breakfast, lunch as bit less and the dinner should be comfort one. One should eat the dinner early and it should be minimum intake. It helps you to be healthy and keeps you fit.
I have prepared little millet/Same and moong dal dosa and it it one of the quick dosa. You can do it without fermenting the dough. Adding little curd helps the dosa to be soft and mild savoury taste.

Let us see some benefits of eating " Curds/Yogurt " in our diet.
Curd/Yogurt is filled with minerals and vitamins. Curd is good for bones and teeth. It is good for digestion. Curd helps to improve our immunity system. It helps in regulating blood pressure level. Curd helps in controlling cholesterol level in our body. It is loaded with vitamin B 5, B-12 and helps in maintaining the healthy red blood cells and nervous system. It has protein vitamin d and calcium.
Millets have no gluten, filled with minerals, vitamins and fiber and moong dal helps in providing proteins and carbohydrates to our body.
I have used little millet/moong dal and little methi/fenugrik seeds.
The dosa turns nice and it is better  to have them as Hot.

Things Needed :

Saame /Little Millet : 2 Cups
Moong Dal : 1 Cup
Methi Seeds : 1 Teaspoon
Salt : As required
Curd/Yogurt : 1/2 Cup
Oil/Ghee : 2 to 3 Tablespoons

Method :

1. Clean, wash and soak saame in a big bowl for at least for 3 hours.

2. Clean, wash and soak methi seeds and moong dal.

3.Grind it with required water and remove it from the mixi jar.

     Put the ground dough in a big bowl. Add salt and curd.

4. Mix it nicely and let the dough rest for 5 to 10 minutes.

5. Keep a pan on the fire and heat. Clean the tava with a kitchen tissue.
5. Take a ladle of the dough and spread it on the tava in circle shape.

6. Now sprinkle oil on the top of dosa, cover and cook. (1 to 2 minutes).
7. Turn the other side and cook for another minute.

8. Saame /Little millet dosa is ready to serve.

9. Serve with the curry of your choice.

10. Add little ghee on hot dosa with a cup of coffee.

Note :

Clean the saame grains nicely. Cleaning grains is very necessary. Adding curd helps the dosa to be soft and yummy. You can reduce the flame while cooking. Cooking low flame for sometime helps the dosa to be crispy. Adding ghee instead of oil is optional. You can allow the dosa dough to ferment and then prepare dosas. Taste differ.
Time : Soaking time : 2 Hours + Grinding and preparing dosa 15 to 20 Minutes,
Serves : 3 to 4 .