Vegetable Tofu Curry

Ingredients:
20 cubes of Firm Tofu
10-15 Green Beans, cut into 1 inch lengthwise
1 medium size Carrot, cut into 1 inch lengthwise
1/4 cup Green Peas
1/2 medium size Cauliflower, cut into florets
2 medium size Tomatoes, chopped
1 medium size Capsicum / Bell pepper, chopped
1 medium size Onion, chopped
4tbsp Cilantro
Salt to taste
1tsp Cumin powder
1tsp Coriander powder
1tsp Garlic ginger paste
1tsp Red Chilly powder
4tsp Canola oil (or any cooking oil)

Method:

• Cook tofu cubes in a pan with 1tsp of oil for about 20mins in medium heat, turn it occasionally. When tofu is done (when it is a golden brown, as shown below) place it aside
  

• Heat a large pan with remaining oil, add garlic ginger paste. Fry for around 2 to 3 mins. Then add onions and fry until translucent. To it add tomatoes, cumin powder, coriander powder and fry for 2mins
• To it add all other vegetables (beans, carrot, capsicum, cauliflower, green peas) and fry for 10-12mins. Then add salt, chilly powder and 1/4 cup of water and cook for couple of mins
• When the water is almost evaporated add tofu and cilantro and mix
• Serve it hot with rice or chapathi

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

• High in Protein
  
• Good source of iron, copper, manganese and omega-3 fatty acids

Carrot -

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

Green Beans -

• Excellent source of vitamin C, vitamin K and manganese.
  
• Very good source vitamin A, dietary fiber, potassium, folate, and iron.
  
• Good source of magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and niacin.

Cauliflower -

• Contains allicin, folate and excellent source of fiber

Bell Pepper -

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

Green Peas -

• Very good amounts of 8 vitamins, 7 minerals, dietary fiber and protein
• Good source of folic acid and a good source of vitamin B6

Upma / Uppittu

Ingredients:
1 cup Sajjige / Sooji /Rava
3 green Beans
1 small Onion, chopped
1 small Carrot, chopped
3tbsp green Peas
1 inch Ginger, grated
2 green Chillies, Chopped
2tbsp Peanuts
Salt to taste

3tsp Canola oil (or any cooking oil)
1tsp Ghee (optional)
1/2tsp Mustard seed
1/4tsp Urad dal
4 to 5 Curry leaves

Method:

• Heat a big pan, add sooji and fry it in medium heat for around 5-8 mins; until it gives out nice aroma. Then pour it to a dry plate
  

• In the same pan add ghee(optional), oil, mustard and urad dal. when mustard starts to splatter, add curry leaves. Then add onion, green chillies, ginger and peanuts, fry for around 5mins in medium heat. To it add beans, carrot and green peas fry for around 5mins. Mean while, in a vessel boil around 2 1/4 glass of water
  

• To the fried vegetable add sooji and mix properly; then add boiling water and salt. Mix and cover the lid. Let it cook properly (around 5min) . Once water evaporates; remove the lid and mix thoroughly and serve it hot

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

Green Beans -

• Excellent source of vitamin C, vitamin K and manganese.
  
• Very good source vitamin A, dietary fiber, potassium, folate, and iron.
  
• Good source of magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and niacin.

Green Peas -

• Very good amounts of 8 vitamins, 7 minerals, dietary fiber and protein
• Good source of folic acid and a good source of vitamin B6

Raw Jackfruit Curry

Ingredients:
1 10 oz can of raw jackfruit / small fresh raw jackfruit, cut int one inch piece
1/2 cup Chickpea
1/2 cup frozen/fresh grated Coconut
3 red Chillies
1/2tsp Turmeric
big grape size Tamarind
Salt to taste

2tsp Canola oil (or any cooking oil)
2 cloves of Garlic
1tsp Mustard seeds
3 Curry leaves
pinch of Asafoetida powder

Method:

• If chickpea is dried, then soak for around 4 to 5hrs in water and cook it until tender
  
• Cook the jackfruit until almost tender. Mix cooked chickpea , salt and turmeric
• Heat a small with 1/4tsp oil, add red chillies and fry it in medium heat for 5mins
• Grind coconut, red chillies, tamarind into a smooth paste with sufficient water {If coconut is frozen; use hot water} and add it to the cooked vegetables, (if required add water) then bring it to a proper boil for around 20mins in medium heat
• Heat a pan with oil; add mustard, garlic & red chilly. Once mustard starts to splutter add curry leaves and asafoetida powder
• Add seasoning to the curry and serve it hot

Avalakki Uppukari

Ingredients:
2cups Avalakki / Poha
1 medium Green Chilly
1/4cup Onion, chopped
1/2cup grated Coconut
Pinch of Turmeric powder
Salt to taste

1tsp Cooking oil
1tsp Mustard seeds
1tsp Urad dal
1 Red Chilly
4-5 Curry leaves

Method:

• Heat a pan with oil, add mustard, urad dal and red chilly. Once mustard starts to splutter add curry leaves
• Mix seasoning, onion, coconut, chopped green chilly, turmeric and salt in a big bowl. To it add avalakki and mix throughly with your hand
• Serve it immediately
  

Lima Beans Thove

Ingredients:
1 Cup frozen baby Lima Beans
1tbsp Cilantro
1 1/2 tbsp freshly squeezed Lemon/Lime juice
2 Green Chillies
Salt to taste

2tsp Cooking oil
2 cloves of Garlic
1/2 tsp Mustard seeds
1 red Chilly
2 - 3 Curry leaves
pinch of Asafoetida powder

Method:

• Pressure cook lima beans with around 2 cups of water and split green chillies (After 3whistles, for around 10/15mins in medium flame)
• To the cooked Lima beans add lemon juice, salt, cilantro and bring it to a proper boil
• Heat a pan with oil, garlic, then add mustard & red chilly. Once mustard starts to splutter add curry leaves and asafoetida powder
  
• Add seasoning to thove. Serve it hot with rice

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

• High in fiber amd protein
  
• Good source of iron

Note:- Lima beans can be replaced with black eyed peas or green peas. If the peas are not fresh or frozen, then soak it in the water for 4-5hrs and then pressure cook it.

Punarpuli Saaru

Ingredients:
10 Punarpuli skin (dry/fresh) (Kokum/Mangosteen)

2 to 3 grape size Jaggery
2 green Chilly
1/2 tsp Cumin seeds
1 tbsp Cilantro
Salt to taste

1/4 cup Onion, chopped (optional)

2tsp Cooking oil
2 cloves of Garlic
1/2 tsp Mustard seeds
1 red Chilly
2 - 3 Curry leaves

Method:

• Wash dried punarpuli. In a vessel take punarpuli with around 4 to 5 cups of water, jaggery, green chilly. Boil for around 20mins
• Add salt, cilantro and boil for 5mins. If saaru is too sour add more water and bit jaggery. Boil for couple of mins
  
• Heat a pan with oil garlic, mustard and red chilly, when mustard starts to splutter add cumin seeds and then after a min add curry leaves. To it add chopped onions and fry in medium heat for 10mins
• Add seasoning to saaru and serve it hot

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

• Good source of folate, vitamin C and E
  

Huli menasina Kodilu

Ingredients:
1 medium size Southekayi (dosa kai) or 15Thondekai(tindora)
1/2 cup frozen/fresh grated Coconut
3 red Chillies
6 Coriander seeds(optional)
1/2tsp Turmeric
big grape size Tamarind
small grape size Jaggery
Salt to taste

2tsp Canola oil (or any cooking oil)
2 cloves of Garlic
1tsp Mustard seeds
1 small red Chilly
3 Curry leaves

Method:

• Wash southekayi and remove the seeds and cut it into 1 inch sized cubes (as shown below). Cover the it in water, add turmeric and cook until almost tender. Then add jaggery and salt
  

• Grind coconut, chillies, coriander seeds, tamarind into a smooth paste with sufficient water {If coconut is frozen; use hot water} and add it to the cooked vegetables, (if required add water) then bring it to a proper boil for around 20mins in medium heat
  
• Heat a pan with oil; add mustard, garlic & red chilly. Once mustard starts to splutter add curry leaves
• Add seasoning to kodilu and serve it hot
  

Vada

Ingredients:
1cup White Lentil / Urad Dal
4tsp Rice flour
2tsp shredded Ginger
2 chopped Green Chillies
10 chopped Curry leaves
Salt to taste
Cooking oil

Method:

• Wash and soak dal in water for around 3 -4 hrs
• Grind dal with around 2 to 3 tbsp of water into a smooth paste. To it add ginger, salt, rice flour, curry leaves, green chillies and mix thoroughly
  
• Put couple of drops of oil in a thick plastic sheet and spread it. Take one tbsp of dough and place it over the plastic sheet and press slightly with hands(it is better to apply oil to the hand to avoid it from sticking). Then make a small hole at the center as shown below --
  

• Heat around 2cups of cooking oil in pan. When oil is hot; slowly transfer vada from plastic to oil. Fry both sides in medium to high heat until it is cooked and crispy
  
• Serve hot with chutney or sambar or make Dahi Vada as shown below
  

Dahi Vada -

Ingredients:
6 Vadas
2 cup Yogurt
4tbsp shredded Carrot
1tbsp shredded Ginger
5 chopped Curry leaves
2tsp Black pepper powder
Salt to taste

Method:

• In a bowl mix yogurt, carrots, ginger, black pepper, curry leaves and salt. In it soak vadas for around 1 hour
• Enjoy!

Mint / Cilantro Chutney

Ingredients:
1/2 cup Cilantro or Mint leaves
1/2 cup frozen/fresh grated Coconut
2 green Chillies
grape size Tamarind
Salt to taste

2tsp Canola oil (or any cooking oil)
1/4tsp Mustard seeds
1 small red Chilly
3 Curry leaves

Method:

• Grind coconut, salt, tamarind, mint or cilnatro leaves and red chillies into smooth paste. Add little water (around 5tbsp) {For frozen coconut use hot water}
• Heat a pan with oil and add mustard. Once mustard starts to splutter add curry leaves. Add seasoning to chutney.
• Serve it with dosa or idli

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

• Excellent source of manganese, vitamin C and vitamin A
• Good source of dietary fiber, folate, iron, magnesium, and calcium, vitamin B2

Cilantro -

• Good source of dietary fiber, vitamin A, vitamin C, iron, zinc and magnesium
• Rich in phytonutrients and flavonoids
• Contains vitamin E, vitamin K and vitamin B6
  

Spinach Dosa

Ingredients:
2 cup Sona masoori rice
2 Red chillies
1tsp Coriander seeds
1tsp Cumin seeds
1/2tsp Turmeric
3/4 cup Spinach, chopped
Salt to taste
Cooking oil

Method:

• Wash and soak rice in water for around 3 -4 hrs
• Grind rice, chillies, cumin seeds, coriander seeds, turmeric, salt into a smooth paste. Batter should be neither thick nor thin (as shown below); add around 1 cup of water while grinding. To the batter add chopped spinach
  

• 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 on top of dosa. Turn the dosa and cook it for about a min

• Serve it hot with chutney

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

Nimbe Saaru

Ingredients:
4tbsp freshly squeezed Lemon/Lime(Nimbe) juice
1tsp Turmeric powder
1tsp Cumin seeds
3/4tsp Black pepper seeds
grape sized Jaggary
Salt to taste

1tsp Ghee/Butter
1/4tsp Mustard seeds
3 to 4 Curry leaves
pinch of Asafoetida powder

Method:

• Heat a small pan, add cumin seeds and black pepper. Roast in medium flame until it gives a nice aroma (around 5mins). Grind it into a smooth powder
  
• In a vessel take finely grounded powder, lemon juice, turmeric, jaggary, salt and around 2 and 1/2 cup of water. Boil it for couple of minutes
  
• Heat a pan with ghee/butter; add mustard. Once mustard starts to splutter add curry leaves and asafoetida powder
• Add seasoning to saaru. Serve it hot

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

• Very good source of vitamin C
  

Mysore Rasam

Ingredients:
3/4 cup Toor dal, cooked
3 Tomatoes, chopped
2tbsp Cilantro, chopped
1tsp Cumin seed
1/2tsp Coriander seed
1/2tsp Chana dal
1/4tsp Black pepper
1 red Chilly
grape sized Tamarind
grape sized Jaggary
Salt to taste

1tsp Ghee/Butter
1/4tsp Mustard seeds
3 to 4 Curry leaves
pinch of Asafoetida powder

Method:

• Heat a small pan with 1/2tsp oil, add cumin, coriander, chana daal, black pepper and red chilly. Roast in medium flame until it gives out a nice aroma (around 5mins). Grind it to a smooth powder
• Cook tomatoes with jaggery. Once it s cooked add finely grounded powder, salt and dal. Boil it properly for around 5mins. Then add chopped cilantro
  
• Heat a pan with ghee/butter, add mustard. Once mustard starts to splutter add curry leaves and asafoetida powder
• Add seasoning to rasam and serve it hot with rice and papadam

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

Bindi Fry

Ingredients:
1lbs Okra
2tsp red Chilly powder
1tsp Cumin powder
1tsp Coriander powder
1tsp Turmeric powder
1tsp Amchur(dry mango) powder
Salt to taste

2tsp Canola oil (or any cooking oil)
1/2tsp Mustard seeds
1/2tsp Urad Daal
3 to 4 Curry leaves

Method:

• Wash and remove top of the okra. First cut okra lengthwise and then into an inch length
• In a bowl mix okra with salt, amchur, chilly, cumin, coriander and turmeric powder. Set it aside for 15-30mins, as shown below
  



• Heat a pan with oil, mustard, urad daal. when mustard starts to splatter; add curry leaves and okra mixture. Stir it
  
• Let it cook and fry for around 20mins in low to medium flame
• Serve it with rice or roti or chapathi

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

• Good source of protein, iron, zinc and copper
  
• Very good source of dietary fiber, vitamin A, vitamin C, vitamin K, vitamin B6, calcium and potassium

Aloo Parathas

Ingredients:
2 cup Whole wheat flour
1 cup hot water
2tsp cooking oil
Salt to taste

Butter/Cooking oil

Stuffing
1tsp Cooking oil
1/2 cup mash Potatoes
1tsp turmeric powder
2tbsp chopped Cilantro
Salt to taste

Method:
1. Stuffing:

• Heat a pan with cooking oil add turmeric, Cilantro and salt. Mix for around a min in a medium heat.
  
• For it add mashed potatoes. Mix all of them.
  
• Let it cool. Make medium size balls

2. Dough:

• Mix flour, salt, oil and water together to make a soft dough. Knead the dough for couple of mins

3. Parathas:

• Divide the dough into around 8 equal parts.
• Roll the dough into 5 inch diameter circles. Put the filling in the center. Seal it by pulling the edges. Press the ball until stuffing is evenly spread. Then dip it in the flour and roll it carefully
  
• Heat the skillet on medium high. Place the paratha and press with the spatula so that it is evenly cooked. Before flipping add little butter. Now cook other side with little butter
• Serve it hot with curry

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

• Very good source of dietary fiber and manganese
  
• Good source of magnesium

Potato -

• Very good source of vitamin C, a good source of vitamin B6, copper, potassium, manganese, and dietary fiber.
• Baked potato is an exceptionally healthful low calorie, high fiber food.

Budhu Kumbalakai Sambar

Ingredients:
2 cup Budhu Kumbalakai (Winter Melon), chopped
3/4 cup fresh/frozen shredded Coconut
1tsp Coriander seed
1/2tsp Cumin seed
1tsp Turmeric powder
2 Red Chillies
4 Curry leaves
grape size Tamarind
grape sized Jaggary
pinch of Asafoetida powder
Salt to taste

2tsp Canola oil (or any cooking oil)
1/4tsp Mustard seeds
1 red chilly
3 to 4 Curry leaves

Method:

• Cover kumbalakai in water, jaggary and turmeric. Cook until tender

• Heat a pan with 1tsp oil in medium flame. To it add cumin seeds, coriander seeds and red chillies. Fry until it gives out a nice aroma
• Grind shredded coconuts, tamarind, curry leaves, fried seeds and chillies into a smooth paste with sufficient water {If coconut is frozen; use hot water}
• To the cooked kumbalakai add salt and puree. Add water if required. Let it boil properly.
• Heat a pan with oil; add mustard & red chilly. Once mustard starts to splutter add curry leaves and asafoetida powder
• Add seasoning to the sambar

Nutrition Facts of Winter Melon -

• Good source of fiber, vitamin C and iron
• Contains vitamin E, calcium and protien
  

Palak Chapathi

Ingredients:
2 cup Whole wheat flour
1 cup hot water
2tsp cooking oil
1cup Spinach
Salt to taste

Butter/Cooking oil (optional)

Method:

• Grind spinach with 1/4cup hot water into a smooth solution
  
• Mix flour, salt, oil, spinach solution and 3/4cup water together to make a soft dough. Knead the dough for couple of mins
• Divide the dough into around 8 equal parts. Dip it in the flour and roll it
• Heat the skillet on medium high. Place the paratha and press with the spatula so that it is evenly cooked. Before flipping add little butter(optional). Now cook other side with little butter(optional)
• Serve it hot with curry

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

• Very good source of dietary fiber and manganese
  
• Good source of magnesium

Spinach -

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

Heerekai Sippe Chutney

Ingredients:
1/4 cup skin of Ridge gourd (heerekai sippe)
1/2 cup frozen/fresh grated Coconut
1/2 tsp Sesame seeds
2 red Chillies
grape size Tamarind
Salt to taste

2tsp Canola oil (or any cooking oil)
1/4tsp Mustard seeds
1 Garlic clove
3 Curry leaves

Method:

• Chop up the skin into medium length
  
• Add chopped skin and about 1/4 cup of water in a vessel and cook until tender
• Heat a small pan with few drops of oil, sesame seeds and red chillies in a medium heat. When sesame seeds to splatter or color slightly changes, remove from heat
• Grind coconut, salt, tamarind, cooked skin, roasted sesame seeds and red chillies into smooth paste. Add little water (around 5tbsp) {For frozen coconut use hot water}
• Heat a pan with oil, add mustard and garlic. Once mustard starts to splutter add curry leaves. Add seasoning to chutney.
• Serve it with dosa or idli

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

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

Vegetable Soup

Ingredients:
1/2 cup chopped Green Beans
1/2 cup chopped Carrot
3/4 cup chopped Cabbage
1/2 cup chopped Onion
1/2 cup chopped Green bell pepper
2 tomatoes, chopped
2tsp Black pepper powder
1tsp Garlic paste
1tsp Ginger paste
2tsp cooking Oil
Salt to taste

Method:

• Chop up the vegetables into small pieces
  
• Take 1/2 of chopped beans, carrot, bell pepper and cabbage in a vessel. To it add all chopped tomatoes and add water. Cook the vegetables until tender
• Heat a pan with 1tsp oil, add ginger and garlic paste. Fry for 2mins
• Add onions and fry until it turns transparent
• Grind cooked vegetables and fried ginger garlic paste and onions into a puree
  
• Heat a pan with 1tsp oil and fry other 1/2 of chopped beans, carrot, cabbage, and bell pepper for 10-15mins in medium heat
  

• To the puree add fried vegetables and boil for couple of minutes. Add water if required
• Add black pepper and serve it hot

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

Green Beans -

• Excellent source of vitamin C, vitamin K and manganese.
  
• Very good source vitamin A, dietary fiber, potassium, folate, and iron.
  
• Good source of magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and niacin.

Cabbage -

• Rich in vitamin A, vitamin C, vitamin E and vitamin B
• High levels of iron and minerals

Long Beans Majjige Huli

Ingredients:
1 cup Long beans, cut l inch long
1 green chilly
1/2 cup Buttermilk / yogurt
3/4 cup fresh/frozen Coconut
Salt to taste

1tsp Ghee/Butter
1tsp Mustard seeds
1 Red chilly
4 to 5 Curry leaves

Method:

• Cover long beans in water and cook until tender
• Grind coconut and chilly to smooth paste with sufficient water {If coconut is frozen; use hot water}
• Add the salt, paste and buttermilk to cooked beans (if yogurt; then grind it for just 3sec before adding). Keep it in the heat till it starts to boil
  
• Heat a pan with ghee/butter; add mustard, red chilly. When mustard starts to splutter; add curry leaves. Add it to majjige huli and cover the lid. Before serving mix all of them together
• Server it hot with rice

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

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

Spinach Pakoda

With bread crumbs

Ingredients:
2 cup Spinach chopped
2tbsp Gram flour/ Besan flour
1/4cup Corn flour
2tsp red Chilly powder
1tsp Amchur(dry mango) powder
1tsp Cumin powder
1tsp Coriander powder
pinch of Asafoetida powder
Bread crumbs(optional)
Salt to taste
1 cup Oil for deep frying

Method:

• Mix all the ingredients except oil and bread crumbs with around 3 to 4tbsp of water (very less water is required; if water is more and you are not able to make balls add corn flour)
  
• Make balls and press a bit to make it slightly flat; as shown below

• Roll the it in bread crumbs; all the side must be coated with bread crumbs
• Heat oil in a pan. Deep fry the balls in medium flame until they are cooked and crispy on both sides
• Serve it hot with tomato ketchup

Without bread crumbs

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

Tomato Saaru

Ingredients:
3 Tomatoes, chopped
grape size Jaggery
2tbsp chopped Cilantro
1/4tsp Turmeric
Salt to taste

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

For Masala
1tsp Cumin seeds
1/2tsp Coriander seeds
1/4tsp Methi (fenugreek) seeds
1/2tsp Mustard seeds
2 Red chillies
1/4 cup fresh/frozen shredded Coconut
pinch of Asafoetida powder
grape size Tamarind

Method:

• Cook tomatoes with jaggery and turmeric
• Heat a pan with 1/2tsp oil and fry methi seeds in medium heat; until it gives out a nice aroma. Repeat the same for red chillies, coriander seeds, cumin seeds and mustard one by one
• Grind all the fried items with coconut, tamarind and salt. Add water as required {For frozen coconut use hot water}
• Add the paste and salt to cooked tomatoes. Add water to get the required consistency and boil properly for atleast 10mins. Add cilantro.
  
• Heat a pan with oil, add mustard. Once mustard starts to splutter add curry leaves and asafoetida powder
  
• Add seasoning to rasam and serve it hot with rice and papadam. It is called Horudu haakida Saaru in Havyaka
  

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

Vegetable Noodles

Ingredients:
1 packet Noodles / Angel hair pasta/ Spaghetti (serves around 4 people)
15-20 green Beans, cut lengthwise
1/2 cup Carrot, cut into 1/4inch lengthwise
1/2 cup Capsicum / Green bell pepper, cut into 1/4inch lengthwise
1/2 cup chopped Onion
1/2 cup chopped Cabbage
1/4 cup chopped Green Onions / Scallions / Spring Onions
1/2tsp red Chilly powder
1/2tsp Vinegar
1tsp Garlic paste
1tsp Ginger paste
1/2 tsp black Pepper
Cooking Oil
Salt to taste

Method:

• Boil water in pan with salt. When water is boiling, put the noodles into the water. Cook noodles till almost tender. Drain all the water. Add about 2 tsp oil/butter to the noodles and toss it.
  
• Heat a wok with oil; add garlic and ginger paste. Fry for 2-3mins. Add onion and fry until it turns transparent
  
• Now add cabbage, carrots and beans and fry for 4mins. Now add salt; cook until the vegetables are well fried. Now add vinegar, bell pepper and green onions to it. Fry for a couple of minutes. Finally add cooked noodles/pasta and mix well
• Add black pepper; remove from heat


• Serve it hot

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

Green Beans -

• Excellent source of vitamin C, vitamin K and manganese.
  
• Very good source vitamin A, dietary fiber, potassium, folate, and iron.
  
• Good source of magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and niacin.

Cabbage -

• Rich in vitamin A, vitamin C, vitamin E and vitamin B
• High levels of iron and minerals

Churmuri

Ingredients:
2 cup puffed Rice / Charumburi
1 cup chopped Onion
1/4 cup grated Carrot
1/4 cup chopped Tomato
4tbsp grated green Mango / 2tsp Amchur(dry mango) powder
1tsp grated Ginger
2tbsp chopped Cilantro
3tbsp Coconut oil / Cooking oil
1tbsp red Chilly powder
1 chopped Green Chilly (optional)
3tbsp Roasted Peanuts (optional)
Salt to taste

Method:

• In a big bowl; mix oil, carrot, mango/amchur, onion, ginger, tomato, cilantro, salt, chilly powder, peanut(optional), green chilly(optional)
  
  
  
• Add puffed rice and mix thoroughly
• Serve charumburi / churmuri immediately; when it is crisp

Vegetable Coconut Curry

Ingredients:
15-20 green Beans, cut lengthwise
1 medium size Carrot, chopped
1/2 small Cabbage, chopped
1 Onion, chopped

2 Green chillies
1/2 cup Cilantro
1/2 cup fresh/frozen grated Coconut
2 cloves Garlic
1/4inch Ginger
3 Cloves
1/4inch Cinnamon
Salt to taste

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

Method:

• Puree cilantro, coconut, garlic, ginger, cloves, cinnamon, chillies into a smooth paste with sufficient water {If coconut is frozen; use hot water}
• In a large skillet, heat oil and add onions. Fry until golden brown then add all diced vegetables. Mix and fry for around 5mins. Then add puree, mix all of them and cover the skillet; cook until all the veggies are tender.
  
• Open the lid; add salt and let it cook for around 6-7mins
• Heat oil in a small skillet; add mustard seeds, red chilly. When mustard starts to splutter; add curry leaves
  
• Add seasoning to the curry
• Serve it with Chapathi, Rice or Dosa

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

Green Beans -

• Excellent source of vitamin C, vitamin K and manganese.
  
• Very good source vitamin A, dietary fiber, potassium, folate, and iron.
  
• Good source of magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and niacin.

Cabbage -

• Rich in vitamin A, vitamin C, vitamin E and vitamin B
• High levels of iron and minerals

Curry leaves Chutney

* Contributed by: Reshma K *

Ingredients:
2 sprigs Curry leaves
2 Red chillies
2tbsp Urad daal
1/2tsp Coriander seeds
1/2 cup fresh/frozen shredded Coconut
grape size Tamarind
pinch of Asafoetida powder
Salt to taste

2tsp Canola oil (or any cooking oil)
1/4tsp Mustard seeds
3 Curry leaves

Method:

• Heat a pan with 1/2tsp oil and fry urad daal until it gives out a nice aroma
• Remove the daal and fry red chillies, coriander seeds, curry leaves and asafoetida powder one by one
• Grind all the fried items with coconut, tamarind and salt. Add little water (around 5tbsp) {For frozen coconut use hot water}
  
• Heat a pan with oil, add mustard. Once mustard starts to splutter add curry leaves. Add it to chutney.
• Serve it with dosa or idli

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

• Good source of protein and fiber
  
• Contains calcium, phosphorus, iron and vitamin C

Chinese Fried rice

Ingredients:
2 cup cooked Rice
1/2 cup chopped Carrot
1/2 cup chopped Capsicum / Green bell pepper
1/2 cup green Peas
1/2 cup chopped Onion
1/2 cup chopped Cabbage
1/4 cup chopped Green Onions / Scallions / Spring Onions
2tbsp Soy sauce
1tsp red Chilly sauce
1/2tsp Vinegar
1tsp Garlic paste
1tsp Ginger paste
1/2 tsp black Pepper
Cooking Oil
Salt to taste


Method:

• Heat a wok with oil; add garlic and ginger paste. Fry for 2-3mins. Add onion and fry until it turns transparent
  
• Now add cabbage, carrots and peas and fry for 4mins. Now add salt, chilly sauce and soy sauce and mix all of them; fry till the vegetables turn a bit brown. Now add vinegar, bell pepper and 3/4th portion of green onions to it. Fry for a 2mins. Finally add rice and mix well
  
• Add rest of the green onions and black pepper; remove from heat
• Serve it hot

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

• Very good amounts of 8 vitamins, 7 minerals, dietary fiber and protein
• Good source of folic acid and a good source of vitamin B6

Carrot -

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

Bell Pepper -

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

Cabbage -

• Rich in vitamin A, vitamin C, vitamin E and vitamin B
• High levels of iron and minerals
  

Broccoli Cashew Soup

Ingredients:
2 cup broccoli florets
1/4 cup Cashew
Salt to taste

Method:

• Cook broccoli and cashew until tender
• Grind together broccoli, cashew and salt into a smooth paste
• Transfer the puree to a vessel; add water if required and bring it to a boil
• Serve it hot
  

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

• High in fiber, calcium, vitamin A, vitamin C
  
• Good source of protein, folic acid, iron, vitamin B6