Sweetcorn Dosa

Ingredients:
2 cup Sona masoori rice
1/2 cup fresh/frozen Sweetcorn seeds
1/4 cup Poha
Salt to taste
Coconut oil/Ghee

Method:

• Wash and soak the rice in water for about 5-6 hrs
  
• Grind soaked rice along with poha and corn seeds until it is smooth. Add required amount of water. Consistency of batter should be neither too think nor thin
  
• Add salt and mix thoroughly
  
• Heat the Tava and pour a spoonful of batter at the center. Immediately spread it with the back of a spoon. Cover it with a lid and let it cook for a minute in medium heat. Then remove the lid and add little oil/ghee on top of dosa. Turn the dosa and cook it for about a min
• Serve it hot with chutney or sambar

Nutrition Facts of
(for source/detailed information; click on the vegetable name)
Sweetcorn -

• Good source of vitamin B1, vitamin B5, folate, dietary fiber, vitamin C, phosphorus and manganese.

Semige

Ingredients:
2 cup Idli rice / Sona masoori rice
2 tsp Oil
Salt to taste

Method:

• Wash and soak the rice for around 4-5hrs
• Grind soaked rice into smooth paste by adding around 2 cups of water. The batter should be thin.
• Heat a wok with oil and pour the batter. Keep mixing the batter in medium heat until all the water evaporates and it turns to a thick lump of dough. If the lump of dough looks whitish(uncooked) then add bit water and repeat the process
• Pour the dough into a big plate and mak big lemon sized balls by applying little cold water or oil to stop it from sticking to your hands. (as shown below)
  

• Steam the rice balls in a steamer for about 30 minutes
• In a semige presser place the rice ball and press the noodle
• Serve it with rasayana / melara(majjige huli) /sambar / coconut oil with mango pickle
  

Tomato Soup

Ingredients:
5 Tomatoes
1 Carrot
1 Onion
2 tbsp grated fresh Coconut
2 cloves of garlic
1/2 tbsp Butter
Salt & pepper to taste

Method:

• Dice the tomatoes, grate the carrots, chop up the onions and grate the garlic
  
• Heat the butter in a pan and fry onions and garlic for 3mins in medium heat
• Add tomatoes, carrots, coconut and mix all of them
• Add around 2teacups of water and boil it until cooked
• Grind them into a smooth paste. Then strain the soup
• Add salt and boil for 10mins
• Add pepper as required
• Serve hot with bread croutons

Nutrition Facts of
(for source/detailed information; click on the vegetable name)
Tomatoes -

• Excellent source of vitamin C, vitamin A, and vitamin K
• Very good source of molybdenum, potassium, manganese, dietary fiber, chromium, and vitamin B1
• Good source of vitamin B6, folate, copper, niacin, vitamin B2, magnesium, iron, pantothenic acid, phosphorus, vitamin E and protein

Carrot -

• Excellent source of antioxidant compounds
• High in vitamin A
• Very good source of vitamin C, vitamin K, dietary fiber and potassium

Carrot Rice

Ingredients:
2 cup cooked Rice
2 Carrots shredded
1 Onion diced
1tsp Amchur powder
1tsp Turmeric powder
Salt to taste
1tsp Ghee/Butter
2tsp Canola oil
1tsp Mustard
1/2tsp Urad daal
3 Curry leaves

For masala powder-
1tsp Coriander seeds
2tsp Cumin seeds
1tsp Bengal gram
2 Red chillies
4 Curry leaves

Method:

• For Masala powder; dry roast all the ingredients in medium heat for around 10-12mins and grind it into smooth powder
• In a heated pan take ghee/butter and oil and then add mustard and urad daal. Once the mustard starts to splutter add curry leaves
• Fry onions until translucent, then add carrot. Fry them in medium heat until they r all cooked
  
• Add the turmeric, fresh grounded masala powder, amchur powder and salt; saute for just a min or two in low heat
  
• Finally add cooked rice and mix all of them properly
• Serve hot with coconut chatni or raitha

Nutrition Facts of
(for source/detailed information; click on the vegetable name)
Carrot -

• Excellent source of antioxidant compounds
• High in vitamin A
• Very good source of vitamin C, vitamin K, dietary fiber and potassium

Sweet Banana Pepper Pakoda

Ingredients:
10 sweet banana Pepper
1/2 cup all purpose flour
1/2 cup corn flour
1/4 cup chopped Cilantro
1/2 tsp Chilly powder
Pinch of Asafotida powder
1 cup Bread crumbs
Salt to taste
Canola oil for deep frying


Method:

• Slit the pepper into two
• Mix corn flour, all purpose flour, salt, asafotid, chilly powder and cilantro with water. Add sufficient amount of water so that the batter isn't either too thick or too thin
  
• Heat oil in a pan
• Dip pepper in batter and roll it in bread crumbs
• Fry them until they are crispy
• Serve it hot with tomato ketchup

Nutrition Facts of
(for source/detailed information; click on the vegetable name)
Sweet Banana Pepper

• Excellent source of vitamin C and vitamin A
• Contains protein and fiber
  

Spinach Rice / Palak Rice

Ingredients:
1 cup Basmati rice
1/2 bunch of fresh Spinach leaves
2tsp Canola oil
2 Bay leaves
4 Cloves
1/2tsp Cinnamon
1/2 cup chopped Onion
1tsp Garlic paste
1tsp Ginger paste
1 chopped Green chilly
7 to 8 Roasted Cashew
Salt to taste
2 cup Water

Method:

• Clean and grind spinach into a paste. Add very little water while grinding.
• Heat a pain with oil, then add garlic and ginger paste. Once it starts to change color add cloves and bay leaves. Keep mixing it. Then in a min or 2 add onion, green chillies, cinnamon and fry until it is almost golden brown.
  
• Now add rice and fry until it gives out nice aroma (around 6 to 7 mins).
• Add spinach puree, salt and roasted cashews to the rice mixture. Finally add water and mix them well. Cook until water evaporates and grains are tender.
  
• Serve it hot with raitha .

Nutrition Facts of
(for source/detailed information; click on the vegetable name)
Spinach -

• Excellent source of iron, vitamin C and vitamin A
• Good source of folate, magnesium and vitamin E
  

Carrot Salad

Ingredients:
2medium size Carrot
2 Tomatoes
1bunch of Radishes
Salt to taste
2tbsp chopped Cilantro

1tsp Canola oil (or any cooking oil)
1/4tsp Mustard seed
1 Red chilly

Method:

• Shred the carrots and radishes
• Chop up the tomatoes
• Mix carrots, radishes and tomatoes, then add salt
  
• Heat a pan with oil, mustard & red chilly. Once mustard starts to splutter remove from heat and add it to the veggies along with cilantro.
• Mix well before serving.

Nutrition Facts of
(for source/detailed information; click on the vegetable name)
Carrot -

• Excellent source of antioxidant compounds
• High in vitamin A
• Very good source of vitamin C, vitamin K, dietary fiber and potassium

Tomatoes -

• Excellent source of vitamin C, vitamin A, and vitamin K
• Very good source of molybdenum, potassium, manganese, dietary fiber, chromium, and vitamin B1
• Good source of vitamin B6, folate, copper, niacin, vitamin B2, magnesium, iron, pantothenic acid, phosphorus, vitamin E and protein

Carrot Soup

Ingredients:
2 medium size Carrot
1 Tomato
2 Bay leaves
1/2 cup chopped Onions
1 clove chopped Garlic
Salt to taste
Black pepper
Bread croutons

Method:

• Peel and chop up the carrots, then dice tomato
• Cook carrots, tomatoes and bay leaves until tender
• Fry the chopped onions and garlic until golden brown
• Remove bay leaves and grind together carrots,tomatoes,onions, garlic and salt so as to form smooth paste
• Transfer the puree to a vessel and bring it to a boil
• Serve it hot with black pepper and bread croutons
  

Nutrition Facts of
(for source/detailed information; click on the vegetable name)
Carrot -

• Excellent source of antioxidant compounds
• High in vitamin A
• Very good source of vitamin C, vitamin K, dietary fiber and potassium

Tomatoes -

• Excellent source of vitamin C, vitamin A, and vitamin K
• Very good source of molybdenum, potassium, manganese, dietary fiber, chromium, and vitamin B1
• Good source of vitamin B6, folate, copper, niacin, vitamin B2, magnesium, iron, pantothenic acid, phosphorus, vitamin E and protein

Nellikai Tambli

Ingredients:
2-3 fresh/frozen/dried Nellikai [Gooseberry]
1/2cup fresh/frozen shredded Coconut
1-2cup Buttermilk
1 Green chilly
Salt to taste

1tsp Ghee/Butter
2 cloves Garlic (optional)
1/4tsp Mustard seed
1 Red chilly
3 to 4 Curry leaves

Method:

• If it is a fresh/frozen nellikai then remove the seeds; if dried, then place it in hot water for couple of mins; so that it becomes soft.
• Grind nellikai, green chilly and salt to smooth paste with sufficient water {If coconut is frozen; use hot water}
• Add buttermilk to the paste
• Heat a pan with ghee/butter; add garlic; then mustard, red chilly. When mustard starts to splutter; add curry leaves
  
• Add garlic seasoning to the solution

Nutrition Facts of Gooseberry -
(for source/detailed information; click on the vegetable name)

• Very good source of vitamin C
• Due to its strong, cooling and laxative properties it has been widely used in hemorrhage, diarrhea and dysentery. It also prevents infection due to the antibacterial and astringent attributes present in it. It has been widely used for treatment of leucorrhea and atherosclerosis. In India, consuming gooseberry is considered the best antidote against aging-related disorders. (for more info: Indian Gooseberry The Complete Health Tonic)
  

Aviyal

Ingredients:
1 cup fresh/frozen shredded Coconut
2 Green chillies
1tsp Turmeric
1tsp Cumin seeds
1cup Buttermilk
2-3 bunch of Curry leaves
2tsp Coconut oil

1 Raw Green plantain
2 Eggplant
2 Drumstick
1 Padwal (Snake gourd)
2 Carrot
10-15 Long beans
1 small size Green mango
1/2 Yam
1/2 Southekai/Dosakai (Yellow cucumber)
1 Herekai (Ridged Gourds)

Method:

• Cut all vegetables lengthwise
  
• Cover the vegetables in water, turmeric and cook until almost tender
• Grind coconut, chillies, cumin seeds into a paste with sufficient water {If coconut is frozen; use hot water} and add it to the vegetables
  
• Add buttermilk, salt and boil for few minutes
• Take off the heat and add coconut oil and curry leaves

Nutrition Facts of
(for source/detailed information; click on the vegetable name)
Carrot -

• Excellent source of antioxidant compounds
• High in Vitamin A
• Very good source of vitamin C, vitamin K, dietary fiber and potassium

Raw Green plantain -

• Highly nutritious, good source of potassium and vitamins A & C
• High in dietary fiber

Eggplant -

• Low in saturated fat, sodium, and cholesterol
• High in dietary Fiber, folate, potassium, manganese, vitamin C, vitamin K, thiamin, niacin, vitamin B6, pantothenic acid, magnesium, phosphorus and copper

Drumstick -

• Good sources of acrotene, calcium, phosphorus and vitamin C
• Contains dietary fiber, iron and protein

Snake gourd -

• Very low in calories
• Contains vitamins and minerals

Ridged gourds -

• Low in calorie and carbohydrate.
• Contains iron, vitamin C, sodium, zinc and potassium

Long bean -

• Good source of protein, vitamin A, thiamin, riboflavin, iron, phosphorus, and potassium
• Very good source for vitamin C, folate, magnesium, and manganese

Potato Sang / Batata Sang

Ingredients:
2 medium size Potatoes
1 medium size Onion
3 Red chillies
1/4tsp Coriander seeds
4tbsp fresh/frozen shredded Coconut
grape size Tamarind
pinch of Asafoetida powder
Salt to taste

1tsp Coconut oil (or any cooking oil)
1/4tsp Mustard seed

Method:

• Boil the potatoes, peal the skin. Then chop up the potatoes into pieces
• Chop up the onions and fry it until slight golden brown
• In a separate pan heat oil and add coriander seeds and red chillies. Roast in medium heat for couple of minutes
• Grind roasted coriander seeds and chillies, tamarind, asafoetida, coconut and 1/4 of the fried onions into a smooth paste with sufficient water {If coconut is frozen; use hot water}
• Mix paste with chopped potatoes, fried onions and salt
  
• Add water to get the required consistency. Cook for couple of minutes
  
• Heat a pan with oil and mustard. Once mustard starts to splutter remove it from heat and add it to the curry (this step is optional)
  

Nutrition Facts of Potato -
(for source/detailed information; click on the vegetable name)

• Very good source of vitamin C, a good source of vitamin B6, copper, potassium, manganese, and dietary fiber
• Contain a variety of phytonutrients that have antioxidant activity

HuraLi Saaru / Horsegram Rasam

First Type:

Ingredients:
1cup Horsegram
2 Green chillies
grape size Tamarind
grape size Jaggery
2tbsp chopped Cilantro
Salt to taste

1tsp Canola oil (or any cooking oil)
2 cloves of Garlic
1/4tsp Mustard seed
1 Red chilly
3 to 4 Curry leaves

Method:

• Dry roast horsegrams in low/medium heat; until it gives out a nice aroma
• Pressure cook the roasted grams with water. Cook grams couple of minutes more than usual. (After 3whistles, for around 10/15mins in medium flame)
• Grind tamarind and around 1/4 cup of cooked grams into a smooth paste
• Add the paste, jaggery, green chillies and salt to the remaining grams
• Add water to get the required consistency and boil for atleast 10/15mins
  
• Heat a pan with oil, garlic, then add mustard & red chilly. Once mustard starts to splutter add curry leaves.
  
• Add seasoning and cilantro to Rasam.

Second Type:

Ingredients:
1cup Horsegram
grape size Tamarind
grape size Jaggery
2 Red chillies
1tsp Coriander seed
1/2tsp Cumin seed
3tbsp fresh/frozen shredded Coconut
pinch of Asafoetida powder
Salt to taste

1tsp Canola oil (or any cooking oil)
2 cloves of Garlic
1/4tsp Mustard seed
1 Red chilly
3 to 4 Curry leaves

Method:

• Dry roast horsegrams in low/medium heat; until it gives out a nice aroma
• Pressure cook the roasted grams with water. Cook grams couple of minutes more than usual. (After 3whistles, for around 10/15mins in medium flame)
• Heat a pan with oil, add red chillies, coriander seeds, cumin, asafoetida and roast then in medium heat until it gives out a nice aroma
• Grind tamarind, roasted masala, coconut and around 1/4 cup of cooked grams into a smooth paste with sufficient water {If coconut is frozen; use hot water}
• Add the paste, jaggery and salt to the remaining grams
• Add water to get the required consistency and boil properly for atleast 10/15mins
  
• Heat a pan with oil, garlic, then add mustard & red chilly. Once mustard starts to splutter add curry leaves.
  
• Add seasoning to rasam

There are many other methods of preparing horsegram rasam. :)

Nutrition Facts of Horse gram
Excellent source of iron and molybdenum

Navil Kos Salad / Kohlrabi Salad

Ingredients:
2 medium size Kohlrabi
1 medium size Carrot
1 medium size Tomato
Salt to taste

1tsp Canola oil (or any cooking oil)
1/4tsp Mustard seed
1 Red chilly
3 to 4 Curry leaves

Method:

• Remove outer skin of kohlrabi & carrot.
• Chop up the kohlrabi, carrot & tomato into small pieces. {Instead of chopping you can also grate/shred kohlrabi and carrot}
  
• Heat a pan with oil, mustard & red chilly. Once mustard starts to splutter add curry leaves and then add it to the veggies along with salt.
• Mix well before serving.
  

Nutrition Facts of
(for source/detailed information; click on the vegetable name)
Kohlrabi -

• Low in saturated fat and cholesterol
• High in dietary fiber, vitamin C, vitamin B6, potassium, copper, manganese and phosphorus

Carrot -

• Excellent source of antioxidant compounds
• High in vitamin A
• Very good source of vitamin C, vitamin K, dietary fiber and potassium

Tomatoes -

• Excellent source of vitamin C, vitamin A, and vitamin K
• Very good source of molybdenum, potassium, manganese, dietary fiber, chromium, and vitamin B1
• Good source of vitamin B6, folate, copper, niacin, vitamin B2, magnesium, iron, pantothenic acid, phosphorus, vitamin E and protein