Monday, April 7, 2014

Meatless Monday Tingalavre Ani Cauliflower Song ( Navy Beans and Cauliflower in spicy onion-tomato sauce).



We Konkanis make several types of songs. Not the musical kind; the gastronomical kind. Song is basically the type of sauce or gravy that is make out of sautéed onions and tomatoes. Loads of onions and tomatoes are used in this dish. Song can be made with coconut ( masolu ghalnu) or without coconut in which case it is referred to as mirsange pitte song ( which essentially means song made with chilli powder). This is a nice tangy , spicy,delicious dish. Like I mentioned earlier there are several types of song: batate song( made with potatoes), mushroom song, tingalavre song ( made with navy beans).It is again one of the favorites in my household. The best part is that it is quick an easy to make!

Servings: 4


Ingredients:


Navy beans: 1/2cup
Cauliflower : 15 florets, washed.
Onions: 2 medium, diced small
Tomato: 1 medium, diced small
Cooking Oil: 1 tbsp( I use coconut oil)
Chilli powder: 1/2 tsp
Coriander powder: 1/4 tsp
Haldi ( turmeric powder): pinch
Hing ( asofoetida powder): pinch
Salt to taste
Coriander leaves( cilantro): 4-5 sprigs for garnishing.
Water: 1 1/2 cups + 1/2 cup

Method:


Cook navy beans in pressure cooker with 1 1/2 cups water until tender. Generally about 15 minutes on medium heat.

Make sure you don't overcook the navy beans as the dish will turn into a mushy paste.Do not open the pressure cooker until the pressure has completely been released. Keep aside.


Cook cauliflower in 1/2 cup water until slightly tender. Make sure cauliflower is not over cooked. It will become mushy. Once cooked, strain it and keep aside.

Heat oil in a frying pan/ wok on medium heat.


Add the chopped onions, sauté until they turn almost golden brown.


Add the chopped tomatoes and sauté until the tomatoes start leaving oil.


Now add turmeric powder, coriander powder and sauté for 30 seconds. Then add chilli powder and sauté for another minute.


Now add the cooked navy beans( without the water) and the cauliflower( without the water) and mix well. 

Add the water left behind from cooking the navy beans/ cauliflower as needed based on your desired consistency of the dish. 

Add salt, mix well. Simmer until it comes to a gentle boil. Turn off the flame.




Garnish with fresh cilantro.

Serve hot with rice/ roti/ bread.

Enjoy!

Cooking made easy:


In the above recipe, as you are waiting for the navy beans and cauliflower to be cooked, you could chop the onions and tomatoes and sauté them. This way by the time the navy beans are cooked and ready to be used, your sauce is ready. It saves you a lot of time!

Navy beans are one of the few legumes that does not need to be pre-soaked overnight before cooking. It can be used anytime you wish as long as you have it in your pantry!

Tip for Healthy living:


Do not compromise on your sleep. An average adult requires 7-8 hours sleep every night. When we are sleeping the body is repairing and rejuvenating itself. Inadequate sleep leads to muscle fatigue, spasm and pain. There is no such thing called "catching up on your sleep".Catching up on your sleep one day to compensate for lack of sleep does not work. The body requires an adequate amount of sleep daily . So go get your zzzzs!


Food for thought:


Once bitten, twice shy. ( unknown)