Potato capsicum peas fry

This stir fried vegetable is so similar to the dry 'alu mutter' side dish served in most restaurants. Here, I have added capsicum for that extra flavour of green chillies sans its heat. Potato capsicum pea’s fry goes well with all types of flat breads.

Ingredients:
Potatoes -200gms
Shelled peas -50gms
Capsicum -1/2
Onion -1
Turmeric powder -1tsp
Sambhar powder -2tsps
Dosa podi -2tsps
Coriander leaves - few
Salt and oil -as required

Method:
Cut and boil the potatoes along with turmeric powder and salt. When it is cooked, peel and cube it. Blanch the green peas in little water. Drain and keep it aside. Chop the onions and fry till it turns translucent. Reduce the flame to the minimum and add the sambhar powder. Stir for few seconds. Next, add the vegetables and dosa podi. Add more oil if required and stir fry till everything is blended well. Garnish with chopped coriander leaves.

Stir fried lady’s finger/okra

A simple and tasty stir fried vegetable that is low on calorie. It goes well with flat breads and rice.

Ingredients:
Lady’s finger -200gms
Onion -2
Turmeric powder -1tsp
Dosa podi -4tsps
Grated coconut -1tsp
Salt and oil - as required


Wash and chop the lady's finger. Chop the onions. In a frying pan heat few teaspoons of oil and fry the lady's finger till it changes colour. Then, stir in the chopped onions, turmeric powder and salt. Close and cook for few seconds stirring occasionally. When the lady's finger is done, add the dosa podi and grated coconut. Stir fry for few seconds over a low flame till everything is blended well. Serve it as side dish for sambhar rice or flat bread.

Bitter gourd fry

Bitter gourd helps in regulating the blood sugar. Hence, diabetics can include this gourd in their diet daily or at least three times a week. 
Here is a recipe using this gourd that can be used as a side dish for flat breads or rice.

Ingredients:
Bitter gourd -200gms
Onion -2
Tomatoes -3
Turmeric powder -1tp
Chilli flakes -1tsp
Brown sugar -3tblsps(optional)
Dosa podi -3tsps
Curry leaves -few
Salt and oil - as required

Method:
Wash and chop the bitter gourd into small pieces. Rub some salt and set it aside for 10 minutes. Then wash it in running water for few seconds. Puree the tomatoes. Chop the onion finely and fry in little oil. When it turns translucent add the bitter gourd pieces, turmeric powder, chilli flakes, salt and little water. Close and cook till the gourd is half done. Then add the tomato puree and brown sugar. Cook for another few seconds till is blended. Next, add the dosai podi and little oil. Stir fry till it dries up. Garnish with curry leaves.

Ivy gourd curry

In India ivy gourd is known by different names like tindora, kovakai, tondli, giloda etc. This gourd helps in regulating sugar metabolism and hence is recommended for diabetics.
Here is a curry made of ivy gourd that goes well with rice and flat breads alike.

                                                 Ivy gourd
Ingredients:
Ivy gourd -250 grams
Tomatoes -3
Onion -2
Turmeric powder -1tsp
Curry powder -2tsps
Brown sugar -2tsps
Chopped coriander -2tsps
Salt and oil - as required

Method:
Wash and chop the ivy gourd length wise. Chop the onions finely. Puree the tomatoes.
In a frying pan fry the onions till it turns translucent. Then add the turmeric powder, salt and the chopped ivy gourd. Stir fry for few seconds. Add little water. Close and cook till it is half done. Then add the tomato puree, brown sugar and the curry powder. Open and cook for another few seconds stirring occasionally. When the liquid in the gravy is completely absorbed stir in the chopped the coriander leaves and remove from the flame.
 

Capsicum fry

Scorching summer means spending less time in the kitchen. This stir fried vegetable is one such dish that can be prepared in less than 10 minutes.

Ingredients:
Capsicum -2
Onion -2
Garam masala -1tsp
Turmeric powder -1tsp
Chick pea flour -1tsp
Grated coconut -2tsps (optional)
Chopped coriander leaves - 2tsps
Salt and oil - as required

Method:
Cut the onion and capsicum into strips. Heat a frying pan and fry the onions for few seconds then add the capsicum and salt. Fry for another few seconds. Next, add the other ingredients except the chopped coriander leaves. Stir fry till to blend well. Garnish with coriander leaves.

Note:
Coarsely ground peanuts can be also be added instead of chickpea flour.

Stir fried pumpkin

Pumpkin is a low calorie vegetable rich in vitamin-A, vitamin-C, vitamin-E and dietary fibre. Hence, it is a recommended for weight watchers and diabetics.

Stir fried pumpkin is a traditional dish of Kerala. It is called mathan thoran in Malayalam language. It is simple and has the flavours of coconut and green chillies. It is served along with curries like sambhar and kuzhambu.

Ingredients:
Pumpkin - 200gms
Turmeric powder -1/4tsp
Grated coconut -4tsps
Green chillies -1
Mustard seeds -1tsp
Black gram -1tsp
Coconut oil - 2tsps
Salt to taste

Method:
Peel and cut the pumpkin into one inch long strips.
Grind the coconut and green chillies coarsely.
In a frying pan heat 1tsp of oil and temper the mustard seeds and black gram. Add the pumpkin pieces, turmeric powder and salt. Add 1/2 cup of water. Stir well. Close and cook for five minutes or till done. Open the lid and stir in the ground coconut, curry leaves and the balance oil. Stir over low flame till everything is blended well.

Idichakka poduthvul

This traditional dish from Kerala is made of tender jack fruit. Tender raw jack fruit is called idichakka in Malayalam language. Literal meaning is mashed (idi) jack fruit (chakka). Idichakka podithoval is also known as idichakka thoran in some parts of Kerala. This traditional Kerala dish is high in fibre and filling too. It is served as a side dish to different south Indian curries like Sambhar and Kuzhambu.

                     Idichakka (tender jack fruit)
Ingredients:
Tender jack fruit -500gm
Grated coconut - 1/2cup
Green chillies -4
Turmeric powder -2tsps
Mustard seeds -1tsp
Black gram -1tsp
Curry leaves -few
Coconut oil -2tsps
Salt and oil - As required

Method:
Skin the jack fruit and cut it into cubes. Add turmeric powder, salt and sufficient water. Cook in a pressure cooker until done. Drain the water and mash the cooked jack fruit coarsely. Keep it aside.
Grind the coconut and green chillies coarsely.
In a frying pan temper mustard seeds and black gram in little oil. Then stir in the curry leaves, mashed jack fruit and ground coconut. Stir fry for few seconds. Garnish with coconut oil.

Banana stem kootu

Banana stem is rich in fiber and is rich in potassium and vitamin B6 just like the fruit. It is believed to have a cooling effect on the body and hence, is recommended in tropical climates.

Ingredients:
1. Banana stem - 400gms
2. Yellow green gram - 1/4cup
3. Turmeric powder -1tsp
4. Grated coconut - 1cup
5. Cumin seeds -2tsps
6. Red chillies - 2
7. Beaten curd -1tsp
8. Sugar - 2tsps
9. Curry leaves - few
10. Mustard seeds - 1tsp
11. Black gram - 1tsp
12. Salt and oil - as required
 

                                         banana stem

Method:
Grind the grated coconut, cumin seeds and red chillies coarsely. Soak the yellow green gram in water for ten minutes. Cut the banana stem into small cubes. Place them in water to which curd has been added. Swirl the water with a fork for few seconds and remove any strings attached to it. Wash and cook in two cups of water along with yellow green gram and turmeric powder. When it becomes soft, add salt and sugar. Cook for few more seconds. Then, add the ground paste and curry leaves. Simmer till is well blended. Garnish with mustard seeds and black gram tempered in oil.

Vvazhakkai thoran

Raw plantains are referred to as vazhakkai in Malayalam and Tamil language, while thoran is a Malayalam word, which is referred to any dry side dish. Vazhakkai thoran is a simple high fiber side dish that goes well with sambhar and rasam. This is also very good for diabetics due to its high fiber content.

Ingredients:
1. Raw plantain -2
2. Turmeric powder -1tsp
3. Grated coconut -1/2cup
4. Green chillies -3
5. Red chilly – 1(broken into two)
6. Curry leaves - few
7. Mustard seeds -1tsp
8. Black gram -1tsp
9. Salt and oil – as required

Method:
Chop the green chillies finely. Mix it with the grated coconut. Keep it aside. Cut the raw plantain into small segments. Add turmeric powder, salt and cook in two cups of water. Drain the water. Set it aside. In a frying pan temper the mustard seeds and black gram in little oil. Then add the curry leaves, red chillies and boiled plantain.  Stir fry for few seconds. Then add the grated coconut mixture. Stir over a low flame till it is blended.

Eggplant poriyal

Eggplants are of many types. My favourite is the bottle eggplant which lends itself nicely for stir frying.  This poriyal or stir fried vegetable is mildly spiced with dosa podi, curry leaves and grated coconut. It is a good accompaniment for sambhar and rasam rice.
 
Ingredients:
Bottle eggplant - 1 (250gm)
Turmeric powder - 1tsp
Dosa podi - 2tsps
Grated coconut - 4tsps
Mustard seeds -1tsp
Curry leaves -few
Salt and oil - as required

Method:
Cube the eggplant and place it in water. In a frying pan temper mustard seeds and black gram in little oil. Add the eggplant, turmeric powder, salt and one cup of water. Close and cook for five minutes till it is done. Open and stir in the grated coconut, curry leaves and dosa podi, Add little oil if necessary. Stir fry for few seconds till the water dries up.


Note: For dosa podi refer podi dosa recipe.

Broad bean poriyal

Poriyal is a stir fried dry vegetable. It goes well with sambhar rice, rasam rice and Indian flat breads.
Broad beans are high on fiber and hence highly recommended for diabetics.

Ingredients:
1. Broad beans- 250gms
2. Turmeric powder - 1tsp
3. Grated coconut - 1/4cup
4. Green chillies -2
5. Mustard seeds -1tsp
6. Black gram - 1tsp
7. Salt and oil -as required

                                                                 Broad beans         

                                                            Width wise cut broad beans
Method:
Grind the coconut and green chillies coarsely. Keep it aside. Wash and chop the broad beans width wise finely. In a frying pan, temper mustard seeds and black gram in little oil. Then add the chopped broad beans, turmeric powder, salt and one cup of water. Close and cook stirring in between. Once it is cooked add the ground coconut. Stir for few seconds.

Raw plantain fry

This is an easy to make stir fry vegetable using very few ingredients. This high fiber side dish goes well with rasam and sambhar rice.

Ingredients:
Raw plantain -2
Turmeric powder -1tsp
Onion - 2 (chopped )
Mustard seeds -1tsp
Dosai podi -3tsps
Curry leaves - few
Salt and oil - as required 

                                            Raw plantain  
Method;
Peel and cube the plantain. Cook it in 4cups of water along with turmeric powder and salt. Drain the water and keep it aside.
In a frying pan, temper mustard seeds in little oil. When it stops crackling, add the chopped onion and curry leaves. Saute for few seconds. Then, add the boiled plantain and the dosai podi. Lower the flame and stir fry occasionally till it turns crispy.  

Note: For dosai podi recipe refer podi dosa recipe.

Simple side dish

 

Cook up a tasty dish using all the left over vegetables.This recipe uses cauliflower, carrot and potato, besides onion in its preparations. It tastes great with flat breads. However, it can also serve as side dish for sambhar and rasam rice. 

Ingredients:
Chopped cauliflower - 1 cup
Chopped carrot - 1/2 cup
Chopped potato - 1/2 cup
Choped onion - 1/2 cup
Turmeric powder - 1tsp
Coriander powder - 1tsp
Chilli powder - 1tsp
Cumin powder - 1/2 tsp
Mustard seeds - 1tsp
Curry leaves  -few
Salt and oil - as required
Coriander leaves for garnishing

Method:
In a frying pan, temper mustard seeds in little oil. Add the onions and curry leaves. Fry till the onions turn transparent. Then add the vegetables  and all the  powders. Saute well. Add one cup of water and salt. Close and cook till the vegetables become soft. Open and cook to dry up any residue of water. Garnish with coriander leaves.  

Stir fried veggie

This stir fried vegetable is very low in calories. Stuff  this veggie in cheese spread and make cheese rolls while serving to kids.

Ingredients:
Carrot- 2
Capsicum- 1
Chayote-1
Tomato-1
Onion-1
Cumin seeds -1/2tsp
Turmeric powder- 1/2tsp
Sambhar powder- 1/2tsp
Garam masala powder- 1/2tsp
Salt and oil -as required
Coriander leaves for garnishing

Method:
Cut all the vegetables into square pieces. Heat little oil in a frying pan and fry the cumin seeds. Then add the onion and fry. When it turns transparent, add all the powders and salt. Sauté for few seconds. Add the carrot, chayote and one cup of water. Close and cook. When the vegetables are half cooked add the tomato and capsicum. Stir cook for few seconds. Garnish with chopped coriander leaves.
Note: Other vegetables that can be used instead of chayote and carrot are potato, bottle gourd, pumpkin and ridge gourd.

Jack fruit seed fry

The seed of the jack fruit is encased in the jack fruit flesh and it is edible. It has a nutty flavour and tastes like potato. This stir fried recipe is known as chakka kurru Mezhukuperrati in Kerala.

                                                         Jackfruit seed with the covering

Ingredients:
Jack fruit seeds - 1cup
Turmeric powder -1/2tsp
Brown sugar - 2tsps
Coconut oil - 2tsps
Salt to taste

Method:
Remove the outer covering of the jack fruit seed and cut into small pieces. (Alternatively you can the cut the jack fruit seeds and then remove the outer plastic like covering).
Wash and cook in two cups of water along with salt and turmeric powder. Once it is cooked drain the water and place it in a frying pan. Add the brown sugar and oil. Stir fry over a low flame for few minutes till everything is blended. 

Quick Lady's finger

This is a very simple and easy to make vegetable. It goes well with flat breads as well as with any variety rice.

Ingredients:
Lady's finger -250gms
Onion -1
Turmeric powder -1/2tsp
Curry powder/Garam masala -1tsp
Salt and oil - as required

Method:
Cut the onions into big pieces. Keep it aside.
Wash and cut the lady's finger into one inch length pieces.
Heat two teaspoons of oil in a frying pan. Add the lady's finger and fry till it changes colour.
Remove and keep aside.
In the same pan fry the onion till it turns transparent. Add the curry powder, turmeric and salt. Sauté till it releases nice aroma.
Then add the lady's finger and two teaspoons of water. Toss everything. Cover and cook till done.

Cauliflower masala

       Ingredients:

Cauliflower -200gms  (cut into long pieces)
Shelled green peas -50gms
Onion -2(chopped finely)
Tomato -1(pureed)
Sambhar powder -1/2tsp
Turmeric powder -1/2tsp
Coriander powder -1/4tsp
Cumin powder -1/4tsp
Ginger paste -1/4tsp
Sugar -1/2tsp(optional)
Chopped coriander leaves -1tsp
Oil -2tsp
Salt to taste.

Method:

Fry the onions in a frying pan till it turns brown. Then, add the ginger paste and all the powders. Saute for few seconds. Then add the tomatoes, salt, sugar, green peas and cauliflower. Cover and cook till the vegetables are done. Garnish with coriander leaves.

Pachai Karamani Poriyal (Stir cooked long beans)

Ingredients:

Long beans- (chopped finely) -1cup
Turmeric powder - 1tsp
Coconut gratings -3tblsps
Green chillies -2
Mustard seeds -1tsp
Black gram -1tsp
Curry leaves -few
Salt and oil - as required.

Method:

Grind the coconut and green chillies coarsely and keep it aside.
In a frying pan fry the mustard seeds with some oil. When it stops crackling add the black gram and fry. Next add the long beans, turmeric powder, salt and 1/2 of cup water. Close and cook till done. Open and cook if there is any residue of water in the pan. Add the ground coconut and curry leaves. Saute for few seconds. Switch of the flame.

Potato fenugreek fry

Ingredients:

Potatoes - 100gm
Dried fenugreek leaves (Kasuri methi)3tsp
Turmeric powder -1tsp
Chopped onion - 1/2 cup
Garam masala powder -1/2tsp
Sambhar powder - 1/2tsp
Curry leaves -few
Oil and salt - as required
Coriander leaves (optional)

Method:

Peel and cube the potatoes. Cook it with salt and turmeric powder. keep it aside.
In a frying pan fry the onions and curry leaves with some oil. Add the garam masala powder, sambhar powder, fenugreek leaves and the potatoes in quick succession in this order. Sauté for few seconds. Garnish with coriander leaves.

Mixed poriyal (Stir cooked mixed vegetables)

Ingredients:
Cauliflower (chopped into big pieces) -1cup
Diced Carrot -1cup
Chopped Beans -1cup
Turmeric powder -1tsp
Coconut gratings -3tbls
Green chillies -2
Mustard seeds -1tsp
Curry leaves -few
Salt and oil as required.

Method:
Grind the coconut and green chillies coarsely and keep it aside.
In a frying pan crackle the mustard seeds with little oil. Add all the vegetables, turmeric powder, salt and 1/2 cup water. Close and cook till done. Open and cook if there is any residue of water in the pan. Add the ground coconut and curry leaves. Saute for few seconds. Switch of the flame.