Bottle Gourd sambhar

The bottle gourd a.k.a (calabash, o.p.o squash) is a vine grown for its fruit. It can either be harvested in the young stage to be used as a vegetable or harvested in the mature stage, dried, and used as a bottle, utensil, or pipe.
The bottle gourd is yellowish-green in colour and usually in the shape of a bottle. The vegetable has a white pulp, with white seeds embedded in the spongy flesh. It is cultivated in the humid weather of Sri Lanka, India, Indonesia, Malaysia, Philippines, China, tropical Africa and South America. It is also locally known in many places as bottle squash, white gourd, trumpet gourd, lauki, doodhi, ghia and calabash gourd.
When lauki is cooked or juiced, it has proven to have sedative and anti-bilious properties. Eating lauki gives a relaxed feeling.

Bottle gourd – Calorie content
100 g of bottle gourd contains 15 calories.
100 g for edible portion contains 1 g fat. Its water content is 96%.
It is low in saturated fat, cholesterol, high in dietary fiber, Vitamin C, riboflavin, zinc, thiamine, iron, magnesium.

Health benefits of Bottle gourd :

• Bottle gourd is one of the lowest calorie vegetables- carrying just 14 calories per 100 g.
• It is one of the vegetables recommended by the dietitians in weight-control programs. 
• Fresh gourds contain small quantities of folates, contain about 6 µg/100g (provide just 1.5% of RDA). Folate helps reduce the incidence of neural tube defects in the newborns when taken by anticipate mothers during their early months of pregnancy. 
• Fresh calabash gourd is a modest source of vitamin-C (100 g of raw fruit provides 10 mg or about 17% of RDA). Vitamin-C, one of the powerful natural antioxidants that help the human body scavenge harmful free radicals, which labeled as one of the reasons for cancer development. 
• Calabash facilitates easy digestion and movement of food through the bowel until it is excreted from the body. Thus, it helps in relieving indigestion and constipation problems. 
• Also, the vegetable is also a modest source of thiamin, niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and minerals such as calcium, iron, zinc, potassium, manganese and magnesium. 
• Bottle gourd tender leaves and tendrils are also edible and indeed contain higher concentrations of vitamins and minerals than its fruit. 

So I am here with including my favorite calabash in my routine cooking and today I am making bottle gourd sambhar. its so healthy protein packed, super healthy and lip smacking.

Ingredients:

1. Bottle gourd 
2. toor dal 
3. tomato 
4. onion 
5. turmeric 
6. tamarind and jaggery paste 
7. cilantro for garnish 
8. water 

For tadka:

1. Oil/ghee 
2. mustard seeds 
3. cumin 
4. asafeotida 
5. curry leaves. 
6. sambhar powder 

Method:

• In a pressure cooker take 1 cup of toor dal , add chopped tomatoes, onions, and calabash and pressure cook them for 3-5 whistles. 
• After the pressure cooker is cooled, open the lid and churn the dal into smooth texture. 
• Add the tamarind-jaggery paste and mix well. 
• Make the tadka, add sambhar powder and pour into the dhal mixture and get it to boiling bubble. 
• Garnish with cilantro, enjoy with Hot rice , dosa , idli or roti. 

Palak dhal

Dhal is a staple in most Indian households and pretty much had on a daily basis. There are so many varieties of dhal and so many different ways to make them. Palak dhal is one the nutritious and yummiest gravy which tastes great with both roti and rice. Being a health freak, I include greens in my diet at least 3 times in a week by adding it to parathas or preparing sabjis with greens. This is one of my favorite comfort food and I love to have it with hot steamed rice and ghee. Its is the most simple and timing saving recipe.

Ingredients:

1. Washed palak.
2. Toor dhal.
3. Garlic cloves.
4. Cumin.
5. Ghee.
6. Asafoetida.
7. Mustard seeds.
8. Curry leaves.
9. Green chilies.

Method:

• In a pressure cooker add a cup of washed toor dhal few cloves of garlic green chilies as per taste, washed and chopped spinach with required amount of water and pressure cook for 2-3 whistles until the dhal is completely mashed.
• After the pressure cooker is cool down open the lid carefully and smash the mixture using a masher.
• Add salt as per taste.
• Now for tempering add little ghee on a medium flame add small tbsp of mustard seeds, cumin , few curry leaves and a pinch of asafoetida and allow them to splatter.
•  Mix the tempering check for salt required and serve hot with steamed rice or rotis of choice and it's READY TO EAT :)

Bhindi / Okra sabji

Okra /bhindi are rich sources of dietary fiber, minerals, and vitamins; often recommended by nutritionists in cholesterol controlling and weight reduction programs.they also contain good source of folates, B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid and Vitamin K which is a cofactor for blood clotting enzymes and is required for strengthening of bones.The pods are also good source of many important minerals such as iron, calcium, manganese and magnesium.Okra is delicious and many dishes can be made out of it.

Ingredients:

1. Okra/bhindi.
2. Chopped onion.
3. Chopped tomato.
4. Cumin.
5. Cilantro.
6. Salt.
7. Oil.
8. Chili powder.
9. Coriander powder. 

Method:

• Wash bhindi and wipe with tissue or a dry towel and cut them into small pieces,
• On a medium flame with very little oil roast them until all the sticky texture disappears.
  
• Now transfer the roasted bhindi on a plate and pour 2-3 small tb sp of oil on a medium flame once oil is heated ad small tb sp of cumin, chopped onions and saute until they are golden transparent.
• Now add chopped tomato , salt and chili powder as per taste.
• close the lid and allow to cook for 2-4 min and serve with rotis its READY TO EAT :)
  

Guar/ cluster beans sabji

Guar or cluster bean, is from a legume family with low in calories yet a powerhouse of nutrition, abundant with proteins, minerals and vitamins along with dietary fiber. It includes numerous important Vitamins, namely Vitamin K, Vitamin C, Vitamin A, foliates, and abundant with carbohydrates, and has minerals namely, phosphorus, calcium, iron, potassium along with absolutely no cholesterol and fats.The cluster beans will also help in satisfying the iron and calcium deficiencies in expecting ladies.Also helps in regulating blood pressure and good for diabetics.

Ingredients:

1. Guar.(washed and cut)                                                   
2. Chopped onions.
3. Chopped tomato.
4. Oil.
5. Water.
6. Salt.
7. Coriander powder.
8. Chilli powder.
9. Turmeric.
10. Cumin.

Method:

• On a medium flame take a skillet and roast small cut guar with few drops of oil till the small black spots are seen on it.
• Now on a pan on medium flame with 1 tb sp of oil add cumin allow to splatter and add chopped onions.
• Check till they turn transparent and add chopped tomatoes, turmeric, coriander powder(small tb sp) chilli powder and salt to taste.
• Mix well close it with lid and let it cook for a min or so.
• Add the roasted guar and sprinkle some water if it feels too dry.
• Close the lid and let it cook with the steam for 3-4 minutes and serve with rotis, rice and its READY TO EAT :)     
  

Dill sabji / Sabakki palya.

Dill is considered to have very good anti-gas properties,so it is used as mouth freshener, or an after-meal digestive. The health benefits of dill include its ability to boost digestive health, as well as provide relief from insomnia, hiccups, diarrhea, dysentery, menstrual disorders, respiratory disorders, and cancer.

Ingredients:

1. Soaked yellow split moong dhal.(small cup)
2. Chopped Dill.
3. Chopped onions.
4. Slit green chilies.
5. Smashed garlic 2-3 cloves.
6. Turmeric.
7. Oil.
8. Salt.

Method:

• Place a skillet on medium flame with little oil ,once the oil is heated add smashed garlic cloves, green chilies  and chopped onions.
• Once the onions gets transparent add soaked moong dhal(5 min of soaking).stir fry.
• Now add turmeric, chopped dill and salt to taste.
• Cook for 2 minutes with closed lid and serve with rotis, breads and its READY TO EAT :)

Sprouted Moong dhal tadaka

Moong dhal, like other legumes, these are a source of non-animal protein, as well as a rich source of dietary fiber and other nutrients.This will reduce the risk of overeating, as you feel fuller with less food.This helps in improving memory power. especially given to kids and they will love it.


Ingredients:

1. Sprouted moong.
2. Onions.
3. Salt.
4. Chilli paste.
5. Oil(little).
6. Cumin.
7. Curry leaves.
8. Cilantro.

Method:

• Take a skillet pour small tb sp of oil on a medium flame add cumin, chilli paste and chopped onions and curry leaves.
• Saute until onions are transparent.
• Now add sprouted moong and salt to taste stir for a minute and garnish with cilantro its READY TO EAT :)

Vegetable Korma

This is one curry loved by most of the people goes with roti, rice, dosa, pooris, parathas etc. Its a combination of all vegetables and flavour of coconut and other blended masalas.

Ingredients:

1. Oil.
2. Onions.
3. Tomatoes.
4. Carrots.
5. Beans.
6. Turnip.
7. Broccoli.
8. Ginger-garlic paste.
9. Peas.
10. Coconut (wet)
11. Chillies.
12. Spices.
13. Salt.
14. Cilantro.

Method:

• In a cooking pot with few tb sp. of oil on a medium flame add cloves,chillies,ginger-garlic paste,roughly chopped onions, sliced coconut (little),coriander powder,tomatoes,cilantro(little) one by one and saute them till they look slightly sauted.
• Turn off and cool and blend it into a paste consistency by adding water.
• Now in a pressure cooker with little oil pour all the vegetables fairly chopped in cubes and for for 2 minutes once done add the blended masala paste and mix well.
• Add salt to taste, pour water if its too dry and pressure cook it until soft say 1-2 whistles.and garnish with chopped cilantro its READY TO EAT :) with your choice of breads.

Rajma/ Red Kidney bean Fry

Pulses are the sources of protein and helps in lowering cholesterol as it contains good source of fibers.Since this comes from legume family loaded with nutritional benefits and can be sacked on when feeling hungry or can be a side dish to chapati or white rice-rasam.

Ingredients:

1. Boiled rajma.
2. Onions.
3. Mustard seeds.
4. Ginger-garlic paste.
5. Chilli Powder.
6. Salt.
7. Oil.
8. Lime juice.
9. Coriander masala
10. Cilantro.

Method:

• In a pan with 2-3 tbsp. of cooking oil on a medium flame add one tbsp. of mustard seeds and allow to crackle.
• Add chopped onions and little ginger-garlic paste and stir fry until they are sauted.
• Add coriander masala,chilli powder and salt to taste. 
• Now add the red kidney beans/ rajma and mix well.
• Garnish with cilantro and some lime juice and it's READY TO EAT :)

Pitla

This is a Maharashtrian dish and with a combination rice or Jowar roti or even with chapati tastes yumm... It can be made in less than 5 minutes for a quick fix for a main meal.It is a semi-liquid, spicy made up of gram flour (besan).

Ingredients:

1. Gram flour(besan).
2. Chillies.
3. Mustard seeds.
4. Cumin.
5. Onions.
6. Curry leaves.
7. Cilantro.
8. Oil.
9. Salt.
10. Water.

Method:

• In a cooking pot on a medium flame pour 2-3 tb sp. of oil once heated add mustard seeds, cumin, chopped chillies, curry leaves and onions saute them till golden.
• After the onions turn is transparent add 1:2 ratio of water or as u desired consistency and allow it to boil by adding salt to taste.
• Once boiled add the gram flour and stir continuously and cook it until it bubbles and garnish with cilantro and its READY TO EAT :) with roti or white rice.

TIP :  When you add any powder (flour) into any liquid it forms lumps.. so in a small cup with little water make a paste of that flour and then add into the larger portion of water.This way this does not form lumps :)

Madaki (sprouts) Sabji

This is one of my favorite to munch on whenever I am hungry which is healthy and yummy as well. Try this simple sabji and make Ur family on a healthy run and I must tell you it’s a good source of protein and keeps your tummy full..!!

Ingredients:

1. Sprouted Madki.
2. Onions.
3. Oil.
4. Cumin.
5. Peanuts.
6. Tomatoes.
7. Coriander and garam masala.
8. Chili powder.
9. Salt.
10. Cilantro.

Method:

•     First of all soak the madki for about 2 days till they sprout out well. 
• In a pan on a medium flame pour 2-3 tb sp. of oil once heated add cumin, peanuts and onions till they sauté good.
• Now add tomatoes followed by coriander masala, garam masala chili powder and salt to taste.
• If u feel they look dry can add little water and let it cook for 3 minutes and garnish with cilantro and it’s READY TO EAT :)

Aloo fry

This is one of the favourite vegetable of most of the people and learning this one recipe from a dear friend of mine, loved eating it :) It's again one of the easy one to do and yummy as well.

Ingredients:

1. Potato.
2. Cumin.
3. Oil.
4. Turmeric.
5. Chilli powder.
6. Salt.
7. Cilantro.

Method:

• First of all para-boil potatoes and chop into small cubes.
• Take  skillet turn on to medium flame and add 2 tb sp, of oil, potatoes and saute until they are golden brown.
• Add cumin now as per your taste add salt, chilli powder and a pinch of turmeric and saute well.
• Garnish with cilantro and its READY TO EAT :) serve with rice and rasam -lip smacking combination :)

Mushroom masala.

This is one of my favourite ever curry and its so yumm... that i can eat curry alone :)
It is loved by kids and a good source of proteins.

Ingredients:

1. Mushrooms.
2. Bell pepper.
3. Oil.
4. Cumin.
5. Onions.
6. Chillies.
7. Coriander masala.
8. Garam masala.
9. Cilantro.
10. Salt.
11. Curd.
12. Kasuri methi powder.

Method:

• In a cooking pot turn onto medium flame and with 2 tb sp. of cooking oil add cumin,onions whole garam masala, coriander masala and fry until its golden,put few twigs of cilantro. Allow it cool and blend it to fine paste.
• In the same pot add again few drops of oil and turn on to medium heat fry bell peppers for 2 minutes and add chopped mushrooms and fry for a minute again.
• Now add the blended masala and add salt to taste stir well... allow it cook for 3 minutes and add 2 tb sp.curd (using instead of heavy cream or cashew paste).
• Add kasuri methi powder, stir well and garnish with cilantro its READY TO EAT :) serve as a curry to choice of roti, naan, paratha or rice.

Tomato Dal or Amti

This is the staple dish of Maharashtra .. everybody's soothing and mostly favourite of all.
It is the simplest and most delicious and is done in no time. 

Ingredients: 

1. Toor dhal.
2. Tomatoes.
3. Oil.
4. Tamarind stock/juice.
5. Turmeric.
6. Chilli powder.
7. Garlic.
8. Mustard seeds.
9. Cumin.
10. Curry leaves.
11. Asafoetida/hing.
12. Salt. 
13. Cilantro.

Method:

• First in a pressure cooker take a cup of toor dhal and wash it thoroughly.
• Add 1:3 ratio of water and a small spoon of oil.
• Also add chopped tomatoes and pressure cook it until the dhal is soft and broken.
• After pressure cooking add turmeric, tamarind juice, chilli powder as per ur taste and stir well and allow it to come for boil.
• Meanwhile for tadaka with a small tb sp. of oil add mustard seeds, cumin, crushed garlic,curry leaves and hing.
• Once the tadaka is done add to the cooker and turn off the flame.
• Garnish with cilantro and its READY TO EAT :) with rice with a spoon of ghee on top :)

Palak paneer

Hmmmm.. its palak paneer.. a simple yet nutritious recipe.Rich in calcium and protein prepared in a easy and very healthy way.. 

Ingredients:

1. Fresh palak.
2. Panner(diced)
3. Onions.
4. Cumin.
5. Chillies.
6. Coriander powder.
7. Garam masala.
8. Ginger-garlic paste.
9. Salt.
10. Butter

Method:

• Take a skillet turn on to medium flame put small cube of butter and add cumin, chillies, roughly cut onions,ginger-garlic paste and saute them.
• Now add washed palak and cook it for 3 minutes, till it softens and turn off the flame.
• Once cooled blend all the mixture into a fine green paste.
• Pour on the skillet and cook for 2 min until it comes to boil and add salt to taste, small spoon of coriander powder and pinch of garam masala.
• Stir well add diced paneer and give a mix and its READY TO EAT :) with choice of your roti or paratha some prefer rice too.

• 

Cabbage Sabji

I am here with another recipe of a sabji.. CABBAGE SABJI
Its healthy and aids in weight loss too :P and because of its crunchy texture it can be eaten with roti,dosa and acts as a side dish with rice too .

Ingredients:

1. Cabbage (long and finely chopped).
2. Peas(optional adds flavour and colour).
3. Drops of cooking oil.( 1 spoon)
4. Mustard seeds.
5. Chana dal.
6. Urd dal.
7. Cumin.
8. Curry leaves.
9. Chillies.

Method:

• Turn on the skillet on medium flame and add few drops of oil.Once the oil is heated.
• Add mustard seeds and let it crackle now add cumin,urd dal ,chana dal,chilies,curry leaves,peas.
• Stir fry all these ingredients for a minute,, now add cabbage and saute it for 2 minutes.
• Cover the lid on and simmer for a minute and turn the off flame. Well its READY TO EAT :)

                                                                  

Egg Curry.... the simple and fast one:)

Egg curry is loved by one and all and people to do not eat meat do eat egg.A good source of protein calcium and makes a healthy breakfast .
This egg curry can be spiced up with different spices and made with styles here I come with a simplest one and easy.


Ingredients:

1. Hard boiled eggs.

2. Onions (chopped small).

3. Tomatoes (finely chopped).

4. Cooking oil.

5. Cumin.

6. Coriander powder.

7. Garam masala.

8. Chili powder.

9. Salt.

10. Cilantro.

Method:

• Place cooking pan on the medium flame and add 2-3 tb sp. Of oil, add cumin and chopped onions one after the other... let the onions turn translucent (add a pinch of salt which helps to cook faster)
• Add chopped tomatoes and stir fry for a minute... Now add 1 tb sp. of coriander masala (dhaniya masala) and ¼ tb sp. of garam masala.
• Add salt and chili powder as per Ur taste buds... Pour little water if u feel the curry looks dry.
• Now cover it with the lid and simmer it for 3 minutes. 

On other side of ur stove, on a pan apply butter (drops oil also is okay :) ) and roast the hard boiled eggs by making small slits and add it in the curry.

Now garnish with cilantro and its READY TO EAT :) with ur choice of Roti or Rice.

Chick pea Sabji

Chick pea is a package of proteins and can be  a great snack-on sabji if you're thinking of losing weight this is the right choice to fill your tummy.

Ingredients:

1. Chick pea - soak for about 6hrs /overnight.
2. Onions chopped.
3. Shredded coconut.
4. Cooking oil.
5. Mustard seeds.
6. Cumin.
7. Chilies.(chili paste preferred)
8. Curry leaves.
9. Cilantro.
10. Salt.

Method:

• Firstly pressure cook the chickpeas and strain all the water.
• Take a Skillet...turn on the heat on medium flame. Add 2-3 tbsp. of cooking oil and let the oil get heated.
• As the oil heats up...add mustard seeds allow it to crackle add cumin, chili paste (don't let it burn) then curry leaves.
• Now add onions (small diced) add a pinch of salt and let the onions turn translucent.
• Sauté nicely and add a pinch of turmeric and add soaked chickpeas add salt to taste. Sauté again and simmer it for 2 minutes. Turn off the flame.
• Garnish it with shredded coconut and finely chopped cilantro and drops of lemon juice (if required)... And it’s  READY TO EAT :)