Muga Ghashi ( Sprouted Moong beans in coconut sauce)

Muga ghashi is a favorite in konkani households. It is my mother's all-time favorite. She pretty much makes it every other week. So what exactly is this dish? "Mugu" is moong beans in konkani and "ghashi" refers to the kind of coconut sauce it is in. Mugu here spegifically refers to the sprouted moong beans that are so tiny to begin with. Think of the sheer amount of work that it takes to peel each single one if them! I know of only one person who diligently does it! Who?? My mother of course!! She will sit and patiently peel each and every one of them! Can you believe that?? Well she does! This is the deal with her. She does not like a single moong bean peel in her muga ghashi. You will never see a hint of green in her muga ghashi. Now are you wondering if I have taken over my mother's skills?? NO! I could not have such patience in a million years!! I have adopted my mother-in-law's policy. Cook the sprouted moong with the peel! Ha ha! And to think that I used to hesitate to make this favorite dish of mine just thinking about the sheer amount of work! Now I get some fiber too in my diet:). When you cook the sprouts in water, the peel floats up top. You can scoop the peel and remove it. Whatever peel is left, you eat. But the authentic way to make this dish is by removing the individual peel from all the moong beans. Remember, your mother is always right!

Now, for this dish you could add any of the following as an accompaniment: suran( yam), keerlu( tender bamboo shoots), bikand(jackfruit seed),kook( chinese potato), cauliflower, tendle( gherkin), simebadane( chayote) or even potato. Each one gives the dish a nice unique taste. My favorite is with the tender bamboo shoots and with Chinese potatoes. Today, I will share with you the dish I made by combining sprouted moong beans with tender bamboo shoots.

Servings: 4-6

Ingredients:

Sprouted moong beans: 3 cups
Tender bamboo shoots: 1 cup, cleaned and chopped into medium pieces.
Salt to taste.
Water: 2 cups + 1 cup

For the coconut masala/gravy/ sauce:
Grated fresh coconut: 1 cup
Dry Red chillies:4-5 nos ( depends on the spice level of; the chilly).
Tamarind: marble sized if dry, 1/2tsp if pulp.
Water: 3/4 cup( can add more if needed)

For tempering:Mustard seeds: 1 tsp
Curry leaves: 1 sprig
Coconut oil: 1 tsp ( any cooking oil can be used.)

Method:

Grind all the ingredients listed under coconut gravy and keep aside.

Cook sprouted moong beans with 2 cups water in a pot on medium flame until tender. Generally around 20-25 minutes. Keep aside.

Cook tender bamboo shoots with 1/2 cup water in a pot until tender.Around 8-10 minutes. Keep aside.

When all the above are ready, mix it all together in pot big enough to hold it all. Now place it on medium heat and bring it to a boil. Once boiled, switch of the flame. Temper with the ingredients listed under tempering.

Tempering:
In a small frying pan, heat coconut oil, add mustard seeds. Once the mustard seeds splutter, add the curry leaves.Add it to the above pot.

Note: some people add 1/4 tsp jeera( cumin seeds) to the tempering.

Some people temper with fried chopped onions. I prefer the taste of mustard and curry leaves.

Serve hot with rice.

Enjoy!

Cooking made easy:

One of the easy ways to peel the skin off the sprouted moong beans is by soaking it in water. Soak the sprouts in cold water for 3-4 hours. You will see the the peel separates from the seeds and floats up on top. Scoop it up. There might be a few stubborn ones that might be required to be manually peeled.

Tip for healthy living:

Sprouts are very nutrient-dense.Apparently the quality of the protein, the fiber content, essential fatty acid content  and vitamin content in the beans improves upon sprouting. There are 100 times more enzymes in sprouts than uncooked fruits and vegetables.They are easy to make at home, and are by far the best locally-grown food.

Food for thought:

Absence- that common cure of love. Lord Byron

Sungata Randayi (Mangalorean Shrimp Curry)

"Sungat" means shrimp and "Randayi" means curry in Konkani language. Mangalorean Konkanis ( Gowda Saraswat Brahmins)have a unique way of currying shrimp. The sauce/ gravy/ base is simple without any onion or garlic in it. It is a coconut- based gravy with most of the flavor coming from hing( asofoetida) and coconut oil. No,there is no frying involved and therefore is a very low calorie and healthy dish, unless you are allergic to shrimp ;)!

I have very fond memories of Sungata Randayi. I get nostalgic just thinking about it. One of my earliest childhood memories is my Amma ( mom) picking me up from school in the afternoon and coming home to this amazing appetizing aroma of Sungata Randayi. I must have been five or six years of age at the time! Every time I make shrimp curry I try to recreate that taste and aroma. Through trial and error I have realized that you don't achieve the same flavor and aroma with the frozen shrimp as opposed to fresh shrimp. Also, using shrimp with head-on gives more flavor to the dish as opposed the shrimp without the head.Traditionally, back home a vegetable called magge( dosekai) is used with the shrimp. Here in the US, even though you get dosekai occasionally in the Indian store, it is rare. Hence thanks to my cousin Kavita, I learnt that winter melon ( known as Ash gourd in English, kuvale in konkani, kumbala kayi in Kannada) proves to be a good and successful substitute!

Here is the recipe for the quick and easy finger-licking shrimp curry.

Servings: 4-6

Ingredients:

Shrimp with head on : 1 lb medium or large sized ( around 25-30
Winter melon : 1 lb, cut into medium sized cubes.
Hing/Asofoetida: 1/8 tsp if using powder, less than pea-sized if using solid version dissolved in water.
Salt : 1/2 tsp+ 1/2 tsp
Turmeric powder: 1/4 tsp
Coconut oil: 1 tbsp

For the sauce( gravy/masala):
Freshly grated coconut: 1 cup
Dry Red chillies: 6-8 ( you can adjust based on your level of spice and he spice level of the chillies used).
Tamarind: marble sized.
Turmeric powder: 1/4 tsp

Method:

Peel, devein and clean the shrimp. Cut the head. Don't trash it. Keep it with the shrimp. Once cleaned marinate it with 1/2 tsp salt, 1/4 tsp haldi/turmeric powder and keep aside for at least 30 mins.

Boil 1/4 cup water in a saucepan with 1/8 tsp salt and add the cut and cleaned winter melon. Cook it on medium flame until just tender. yo. Generally takes around 10-12 minutes. Keep it aside.Make sure that you don't overcook it as it will turn into mush!

The sauce:
Add all the ingredients listed under "for the sauce" in a blender with 1/4 cup water. Blend it to a fine paste. Keep it aside.

Putting it all together:
Pour the ground masala ( sauce ) in a pot. On medium heat bring it to a gentle boil. Add the marinated shrimp , the cooked winter melon and the asofoetida( either the powder or the diluted form). Cook on medium flame until the shrimp turns pink. Turn off the flame. Add 1 tbsp raw coconut oil on top. Cover and keep until ready to serve.

Serve hot with white rice/brown rice/appam/ idiappam/bread.

Enjoy!

Cooking made easy:

You can save a lot of time while cooking if you make sure you have all the ingredients in front of you before you start cooking.

You can cook smartly and efficiently by paying attention to the various processes and planning the steps. For example, in the above dish, you can first marinate the shrimp and keep it aside. Next cut the winter melon and let it cook. When both these are being done, you can grind ( prepare)the sauce and also bring it to a gentle boil!One can save a lot of time while cooking if one is smart about it. Cooking does not have to be tedious!

Tip for healthy living:

While a small percentage of the general population may be allergic to shrimp, there are quite a few health benefits of consuming shrimp.Shrimp is a great source of dietary protein while also being low in calories! It also contains all the essential amino acids. It is also rich in zinc and selenium, both minerals essential for optimal cell function and good immune system. Shrimp is also rich in vitamins A and B-12. But remember, everything in moderation! Shrimp is also rich in sodium and cholesterol which could negatively impact our health!

Food for thought:

Calmness is the cradle of power. Josiah Gilbert Holland

Meatless Monday Easy Soy Tandoori Curry

I just realized that it has been a week since I posted anything on my blog! Last week was so hectic. My kitchen was transformed into a mini-bakery in preparation for my very good friend's daughter;s birthday! I baked 4 dozen cupcakes, 5 dozen cake-pops and a beautiful Tinker Bell doll cake.I am tired but happy that I made somebody else happy!

Anyways, I first came across the soy tandoori curry dish when one of the group members from CAL, Sonal Gupta posted it. Soy nuggets are a staple in my household and we use it mainly in vegetable pulao as it contributes to our daily protein intake and my husband and I both like the taste of soy. I have not been using it for much else. I was thrilled when I saw this recipe and I penned a note to myself at the back of my mind to try this recipe soon.. For the longest, I didn't get a chance. Then couple other members posted pictures of the tried recipe and were raving about it. This gave me a new impetus to try it. So over the weekend I decided to make it for dinner. Hubby wanted vegetable pulao, so I made mixed vegetable-soy  pulao and cucumber-corn salad to go with my soy tandoori curry.

Now here is the interesting part. There is a reason why I renamed the dish "easy soy tandoori curry". When I opened up Sonal's recipe on her blog and started reading the recipe,I gave it a cursory glance and realized I had to marinate the soy nuggets for couple of hours. I was doing several weekend chores that evening, so  I marinated the soy nuggets as per her recipe and kept it aside for two hours. But as I started putting together the final dish together, I realized I didn't have several of the ingredients that she has used in her dish. I didn't have the onion- tomato paste and when I read her link as to how to make it, I didn't have the patience or energy to do it. I also didn't have any bell peppers. I have  always been a firm believer of " making the best of what you have". I decided to improvise on the recipe and make do with what I have readily available in my kitchen. The end result was a quick, yummy delicious soy tandoori curry with equally delicious soy-vegetable pulao and cucumber-corn salad. Apart from the marination, it took me one hour to get all three dishes ready and at the table!

So lets take a look at my version of the soy tandoori curry. You can find the original recipe here.

Servings: 5

Ingredients:

Soy nuggets: 1 cup

For marinade:

Yogurt: 1/4 cup
Ginger garlic paste:1 tbsp
Turmeric: 1/2 tsp
Tandoori masala: 1 1/2 tsp ( I used MDH)
Salt: 1/2 tsp
Kasoori methi: 1/2 tsp

For the  curry:

Oil: 1 tbsp ( I used olive oil)
Onion: 1 medium, chopped into squares and separated
Ginger: 1 inch, cut julienne
Tomato: 1 cut into small squares.
Cumin seeds( jeera): 1/2 tsp
Chilli powder: 1/2 tsp
Garam masala: 1 tsp
Sping onion: 2 chopped
Kasoori methi: 1 tsp
Water : 1-2 cups
Salt : to taste

Method:

Marination:

Boil 1 quart water in a saucepan. Turn off the flame.Add this to the soy chunks with a little salt. Let it soak for 30 mins. After 30 mins, drain the soy chunks, squeeze with your hands and remove the excess water. Place it in another bowl  and add the ingredients under for  marinade. Keep it aside for 2 hours or overnight.

The curry:

In a skillet/ sauté pan, heat oil on medium heat,add cumin seeds. 

When they splutter add the chopped onions. When the onions start wilting, add the chopped ginger, sauté for a minute and then add the chopped tomatoes. Sauté until the tomatoes are a little wilted.

Add the chilli powder and garam masala.

Now add the soy with the marinade and let it come to a gentle boil. 

Add the kasoori methi, spring onions.

Garnish with fresh cilantro.

Serve hot with rice/ pulao/ bread/ roti.

Cooking made easy:

At a very early age, my mother told me that anything with the right amount of salt and spice will taste good. I have kept that firmly grounded in my mind. Always make do with what you have in your kitchen/ pantry. Don't be scared to experiment. It might taste a little different than the original dish, but who knows??? You might come up with something even better! Once you are at ease in your kitchen and are not afraid of failing, cooking is a breeze.. I always say.. You win some.. You lose some. But, you will never know if you have not tried!

Tip for healthy living:

Soy is a great source of protein. It is one of the few plant-based foods that is a complete protein. What that means is that it provides all the required amino acids. It also has the highest protein content among plant-based sources. Soy nuggets and soy granules prove to be a good substitute for meat and ground meat due to its meat-like texture. Hence, it is more readily acceptable to non- vegetarians.

Food for thought:

We are what we pretend to be, so we must be careful what we pretend to be. Kurt Vonnegut

Alasande bee ani knol-khol ghalnu koddel ( Cow peas/Black-eyed peas and Turnip in coconut sauce).

In my kitchen all kinds of cuisines are cooked.But every now and then I get nostalgic for my childhood food. My mother always made one curry(randayi) and rice. She was simplicity at it's best. Today I was craving for Alasande bea( cow peas or black-eyed peas) koddel. I had one knol- khol ( turnip) left in the fridge. I decided to add it to my koddel. It was so delicious my husband not only took seconds but complimented me on it!

Servings: 4

Ingredients:

Alasande bee( cow peas): 1 cup soaked in water for atleast 6-8 hours or overnight.
Knol-khol( turnip): 1 medium, peeled and diced.
Salt to taste.
Water: 2 cups + 1 cup

For the coconut masala/gravy/ sauce:
Grated fresh coconut: 1 cup
Dry Red chillies:4-5 nos ( depends on the spice level of; the chilly).
Tamarind: marble sized if dry, 1/2tsp if pulp.
Water: 3/4 cup

For tempering:
Garlic cloves: 4-6 small cloves peeled and chopped into big pieces and lightly crushed.
Coconut oil: 1 tsp ( any cooking oil can be used.)

Method:

Grind all the ingredients under coconut gravy and keep aside.

Cook the cow-peas in pressure cooker with 2 cups water on medium flame for 15-20 minutes. Open the cooker only after the pressure from the cooker has completely ceased. Keep aside.

Cook knol-khol ( turnip) with 1/2 cup water in a pot until tender.Around 10 minutes. Keep aside.

When all the above are ready, mix it all together in pot big enough to hold it all. Now place it on medium heat and bring it to a boil. Once boiled, switch of the flame. Temper with the ingredients listed under tempering.

Tempering:

In a small frying pan, heat coconut oil, add crushed garlic and fry it until it turns slightly golden in color.
Add it to the above pot.

Serve hot with rice.

Enjoy!

Cooking made easy:

Cooking konkani food is easy.The basis for most konkani curries( known as Randayi) is the coconut gravy/sauce. With different temperings the Randayi takes a different name. If you temper with garlic it is koddel, if you temper with mustard seeds and curry leaves, it becomes ghashi, and if you temper with fried chopped onions it becomes ambat! One can make a plethora of dishes with this one basic masala.

When I grind this masala I make enough for 2 more curries and freeze it. When I feel like making something, I just thaw the portion of masala I need. Voila ! Dinner is ready!

Tip for healthy living:

Legumes are a great source of protein for vegetarians. They are low in fat, have no cholesterol, rich in potassium, magnesium, iron, folate and also a good source of dietary fiber.

Food for thought:

Hope is a waking dream. Aristotle