Chano Ani phovu ( Savory chickpeas served with flattened rice). Meatless Monday

Today I am sharing with you one of the very traditional breakfasts served in Konkani households in the South Kanara region : Chano Ani Phovu. This is a wholesome breakfast comprising of all the essential ingredients needed to kick-start your day and keep you satiated throughout the morning. Chano is essentially chickpeas and phovu is flattened rice. Chickpeas we know is a great source of protein and the flattened rice is essentially carbohydrates. The chickpeas is cooked with a tempering of mustard, curry leaves and green chilies. Traditionally, black chickpeas ( kala Chana is used). Here, I have used white chick peas or kabuli Chana. Sweet potatoes are sometimes added and sometimes not. I like to add sweet potatoes in mine as they are nutrient rich.

There are various ways in which phova chutney can be made. What I have made today is the easy version where in Sambar powder has been mixed with freshly grated coconut and mixed with beaten rice. It is delicious!!

Let's check out the recipe:

Prep time: 15-20 mins
Cook time: 15-20 mins
Total time : 30 mins-40 mins

Servings: 4

Ingredients:

For the Chano (Chickpeas):
Chickpeas( Chana): 2 cups white cooked. ( If using canned, 1 10 oz can)
Sweet potato: 1 medium sized, washed and chopped to medium cubes.
Coconut oil: 1 tsp
Mustard seeds: 1/2 tsp
Green chillies: 2-3 slit lengthwise.( can be adjusted based on your spice level).
Hing( asofoetida): a pinch if using powder, 1 tsp if using solution.
Salt: to taste
Jaggery/ brown sugar: 1 tsp
Freshly grated coconut: 1 tbsp

For the Phovu ( flattened rice):
Flattened rice, thin: 4 cups
Freshly grated coconut: 2 cups
Sambar powder: 1 tbsp
Salt: to taste
Sugar: 1 tbsp

Tempering (optional):
Coconut oil: 1 tsp
Mustard seeds: 1/2 tsp
Curry leaves: 1 sprig

Method:

For the Chano (Chickpeas):
Heat a sauté pan/ kadai with oil. Add mustard seeds. Once the mustard seeds splutter add the slit green chillies, sauté for few seconds. Now add the diced sweet potato, hing, salt, jaggery and 2 cups water. Cover and cook until the sweet potatoes are 3/4 done. Now add in the cooked chick peas and mix well. Cover and cook on medium until the sweet potato is cooked well. You could now open and dry the excess water if you wish. You don't have to. In fact if it is being made to be eaten with Phova chutney ( flattened rice) then the excess water ( sauce)is left so that it is more delicious to eat!

For the Phovu ( flattened rice):

Take the freshly grated coconut, Sambar powder, salt and sugar in a bowl. Mix well.
Now add the flattened rice ( phovu), little at a time, massaging and mixing with each addition using your hands . Add all the phovu and massage until the phovu is softened well.

Tempering ( optional):
Heat coconut oil in a small frying pan. Add mustard seeds. Once the mustard seeds splutter, add curry leaves and turn off the flame.
Add this tempering to the above bowl containing phovu ( flattened rice).

Serve immediately with hot Chana usli.

Best when served immediately!

Enjoy!

Jeevkadgi Sukke ( Breadfruit cooked with coconut and spices); Meatless Monday

January is known as Meatless Monday Month. This could be due to the fact that most people make New Year's resolutions, weight loss, eating healthy and living a healthy lifestyly being a few of them. It is never hard for an Indian to go meatless. We are experts at cooking up a plethora of vegan and vegetarian dishes using mother nature's bounty. Breadfruit is one of them. I personally love them!

Jeevkadgi known as Breadfruit in English is tropical vegetable. Yes, it is not really a fruit. It never really ripens into anything. The inside becomes mushy and it rots once it ripens. It is usually used in cooking either when it growing or when it matures and the consistency of the fruit is just a little soft.

We, the people of South Canara ( Mangalore, Udupi & Kundapur regions) love to cook breadfruit. We curry it in different ways, we batter fry it using different kinds of batter. You can find one kind of fry/ fritter here. It makes for a great accompaniment with tea.

We curry it a couple of different ways: with gravy (which is usually saved for a mature breadfruit ) or like a dry subzi as I have today. This method can be used for both tender and mature breadfruits. I know the people in the Caribbean region roast it and eat it. I personally, love bread fruit any or all different ways. Growing up we had a breadfruit tree in our backyard which always gave us a bountiful crop year after year!

Today's dry method is pretty simple and easy to make. Let's check out the recipe.

Servings: 4-6

Prep time: 10-15 mins
Cook time: 15-20 mins
Total time: 25-35 mins

Ingredients:

Breadfruit: 1, small
Freshly grated coconut: 1 cup
Dried Red chillies: 4-6 (adjust depending on individual spice level)
Tamarind: 1/4 tsp if using pulp or marble sized if using dried.
Split matpe bean: 1 tbsp
Coconut oil: 1/4 +1 tsp
Salt to taste.
Water : 1+1+ 2cups ( may not need all)

For tempering:
Mustard seeds: 1 tsp
Curry leaves: 1 sprig
Coconut oil: 1 tsp

Method:

Using 1/4 tsp oil, roast the urad dal until it turns golden brown. Turn off the flame and keep aside to cool down.

Wash and cut the breadfruit into bite-sized pieces. Add 1-2 cups of water, little salt and bring it to a boil. Reduce the flame and cook until it reaches the desired tenderness. Turn off the flame. Keep aside.

While the breadfruit is cooking, get the masala ( sauce ) ready. Grind together freshly grated coconut, red chilies, tamarind to a coarse paste using water as needed. Just when you are almost done, add the roasted urad dal and grind for 20-30 seconds.

Add this Masala to the cooked breadfruit. Bring it to a boil. Turn off the flame.

Tempering:

Heat 1 tsp coconut oil. Add the mustard seeds. Once the mustard seeds splutter, add the curry leaves. Turn off the flame. Add this to the pot.

Serve hot with rice or roti.

Enjoy.

Cooking made easy:

This recipe can be used with other vegetables such as potato, cabbage, cooking bananas, yam and other such veggies.

Very Berry Overnight Oats; can be vegan

Believe it or not, my regular weekday breakfast is oatmeal!! Yes, oatmeal every single day.. I am sure you must be thinking.. how boring!! Well, actually it isn't as I make my oatmeal many different ways: steel cut oatmeal, oatmeal with quinoa, oatmeal with lots of dry fruits, berries and nuts , masala oats and from time to time: overnight oats!  

I have oatmeal for breakfast everyday because it is by far the easiest healthy and nutritious breakfast one can make in minutes. The good thing about overnight oats is that there is no cooking involved. You just dump/layer all the ingredients in the container that you are going to take it in and leave it in the fridge. The best thing about overnight oats is that it can be made/packed the night before , which means that making breakfast is one less thing to worry about in the morning upon waking. You just grab your jar of oatmeal from the fridge and head out the door. 

Overnight oats has been especially good this summer helping me beat the heat! The yogurt and fruit medley are cooling to the body and highly enjoyable to the mouth! I especially love piling up all the fresh fruits on the oatmeal. I am sure you will too once you try it. I use chia seeds in mine, which is entirely optional. Do give it a try. You can use any fruits of your choice. While it is gluten free when you buy gluten free oats ( oats not contaminated by wheat ), it can be vegan if you use almond/soy milk and/or yogurt. I cannot think of an easier and healthier breakfast!!

Prep time: 10 mins
Cook time: 0 mins
Total time: 10 mins 

Servings: 1

Ingredients: 

Oatmeal: 1/2 cup

Milk: 1/2 cup 

Yogurt: 1/4-1/2 cup ( depending on preferred consistency)

Mixed berries: 1/2 cup

Honey: 1 tsp 

Chia seeds: 1 tsp ( optional)

Method: 

Take the jar/ container that you are going to take the oatmeal in. Add 1/2 cup oatmeal to it. 

Now add 1/2 cup milk. 

Next add in the fruits, the yogurt,chia seeds and lastly the honey. 

Keep it in the refrigerator overnight or until you are ready to eat. 

Enjoy!

Cooking made easy: 

If you like a really creamy texture, use quick oats. If you like a little more substance, use whole oats. 

You can use any fruits that you have on hand or prefer. 

Tip for healthy living: 

A healthy diet should include whole grains, fruits, vegetables and proteins. The more colorful the meal, the more nutrients it contains. Try to include all the food groups in all your meals and make them as colorful as you can!

Food for thought: 

Commitment is an act, not a word. Jean-Paul Sartre

Quinoa Lima Beans Pulao/ Pilaf

My favorite way to include quinoa in my diet is by making a salad of some kind or mix it with rice in a Pulao. I usually make quinoa-Black bean salad or make methi pulao. When Camellia sent me a bag of Lima beans, I decided to make Quinoa Pulao without any rice in it using a very simple and basic recipe that doesn’t require too many ingredients or take too much time and yet is simply delicious. The end result was more like a warm salad that is nutritious what with both the main ingredients being protein-rich and quinoa we know is a superfood! 

Do give this recipe a try. It is naturally gluten free, low fat and great for diabetics. 

Servings: 2

Ingredients :

Cooked Quinoa: 2 cups

Cooked Lima beans: 1 cup
Coconut oil: 1  tbsp
Onion: 1 medium, chopped lengthwise.

Bell pepper: one medium, diced
Black pepper powder: 1/2 tsp
Turmeric powder: 1 tsp
Salt : to taste

Cilantro/ coriander leaves: 1 tbsp, chopped

Method: 

Heat oil in a kadai/ sauté pan. Add chopped  onions and 1/2 tsp salt. Sauté until the onions turn transparent. Add the chopped bell peppers and sauté for 2 minutes.
Now add the turmeric powder and the drained lima beans and sauté for 2-4 minutes. Add quinoa. Mix well and sauté for 1-2 minutes or until it all comes together.
Garnish with freshly chopped cilantro leaves.

Serve hot or at room temperature.

Enjoy!

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Lima Beans Platter, a Slow Food USA Initiative supported by Camellia Beans

When Camellia Beans reached out to the Meatless Monday Bloggers with their Slow Food USA initiative I was quick to volunteer. inspire individuals and communities to change the world through food that is good, clean and fair for all. initiative encouraging vegetarian meals, Camellia Beans is a family owned and farmed business that has been providing consumers with high quality beans since 1923. Beans is a great source of protein, iron and folic acid. When coupled with a carbohydrate such as rice or bread, it makes for a complete meal. Beans form an integral part of the Indian diet as majority of the Indians are vegetarians. There exists a plethora of recipes in the Indian Cuisine that makes use of beans in some form or the other and is beautifully complimented with particular vegetables. I chose to use Lima Beans to be showcased for this special day today as it happens to be my favorite beans. I have created 3 recipes using them, all of them gluten free, diary free, nut free: Lima Beans Rice, Lima Beans in a curry and Quinoa Lima Beans Pilaf, each one competing with the other in taste and ease of making it.

It’s time to come to the table to celebrate Food for Change! Join me in supporting tasty solutions to climate change. On December 10, the global Slow Food network will celebrate Terra Madre Day. In the USA, we are taking to the kitchen to prepare plant-based meals with ingredients grown and produced in climate-friendly ways. I am sharing my food with my neighbors in my apartment building. Whom are you sharing yours with??

By acting together as a global network, we can pivot towards more sustainable food production and farming systems, and achieve a climate friendly future. Food is a cause and victim of climate change, but also a delicious solution. This year, @SlowFoodUSA has focused on the positive solutions of Slow Food to connect the dots between farmers and consumers as the everyday climate champions.

Choose climate-friendly foods, try this recipe at home, and tag your dish with #FoodforChange and #MeatlessMonday.

Click on the title for the recipe:

Lima Beans Rice:

Quinoa Lima Beans Pilaf

Lima Beans Song (Curried Lima Beans)

CAMELLIA BEANS

Camellia Beans has generously contributed many pounds of beans for our Food for Change meal participants to use, which you will/have received from Slow Food in anticipation of Dec. 10. Here is a little more about their delicious beans and some vegetarian recipes for inspiration!

Why Beans Are Nutritious | Camellia Beans

Adding Flavor to Vegetarian Beans | Camellia Beans

Vegetarian Recipes by Camellia Beans

MEATLESS MONDAY

Our Food for Change meal on December 10 is in support of Meatless Monday (because it’s a Monday!) and isdesigned to inspire our community to reduce their meat consumption. If you are in need of inspiration for plant-based recipes, Meatless Monday has a whole bunch of tasty-looking recipes on their website!

    Meatless Monday Vegetarian Recipes with BEANS!

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Lima beans Rice

I am Indian and therefore rice has a ubiquitous presence in my diet. My husband prefers pulao( pilaf), fried rice, Biryani or any kind of one pot rice dish as opposed to plain white rice served with some curry ( side-dish that has gravy). Lima Beans is one of my favorite beans and I decided to make a rice dish using the Lima beans sent by our friends at Camellia Beans. Many of you must have eaten the cilantro lime rice at Chipotle. Imagine that with Lima beans added to it. Believe me when I tell you that not only does it taste delicious but it makes for a complete meal what with the essential elements of protein, carbohydrate, fat and minerals. 

Do try it. It is quick and easy and you will fall in love with it. You won’t even need a side dish for it! It is a great way to make use of leftover rice!! 

Servings: 2-3

Prep time: 2 mins
Cook time: none
Total time: 3 mins 

Ingredients:

Cooked rice: 4 cups 

Cooked Lima beans: 1.5 cups
Olive oil: 1 tbsp
Lime juice: from one small lime
Salt: to taste
Black pepper: 1/8 tsp
Garlic powder: 1/8 tsp ( optional)

Method: 

Add 4 cups of warm/ hot rice to a bowl. Now add all the other ingredients and toss until the rice is thoroughly mixed with the other ingredients. Be gentle while mixing so that the rice does not become mushy!

Serve hot with a side of your choice or eat it as is!

Enjoy!

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Lima Beans Song (Curried Baby Lima Beans in spicy onion-tomato sauce).

At the outset let me confess that this post has been sponsored by Camellia Beans. 
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! I decided to make this song with my favorite beans: baby Lima Beans. 




Servings: 4

Ingredients:

Baby Lima beans: 1/2cup ( dry) 

Water: 4 cups + 4 cups ( for soaking and cooking)
Onions: 2 medium, diced small
Cherry Tomatoes: 10 whole
Cooking Oil: 1 tbsp( I use coconut oil)
Chilli powder: 1/2 tsp

Turmeric powder: 1/4 tsp
Coriander leaves( cilantro): 4-5 sprigs for garnishing.

Method:

Soak Lima beans in 2 cups water for Atleast 4-5 hours or overnight. Then drain the water, add fresh water about 1.5 cups and cook in pressure cooker with until tender. Generally about 15 minutes on medium heat or until you hear 1 whistle. Make sure you don't overcook the 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.

Heat oil in a frying pan/ wok on medium heat. Add the chopped onions, sauté until they turn almost golden brown. Add the tomatoes and sauté until the tomatoes begin to wilt. Now add turmeric powder and Chilli powder and sauté for 30 seconds. Now add the cooked navy beans( without the water) and mix well. Add the water left behind from cooking the  beans 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!

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