Vegetable Kootu

Ingredients:
15-20 green Beans, cut lengthwise
1 medium size Carrot, cut into 1/4inch lengthwise
1 medium size Potato, peeled and cut into medium size cubes
1/2 cup Green Peas
1/2 medium size Cauliflower, cut into florets

2 Green chillies
1 cup Cilantro or Spinach leaves
1/2 cup fresh/frozen grated Coconut
1/2 cup Coconut milk
1tsp Coriander seeds
3 cloves Garlic
Salt to taste

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

Method:

• Puree cilantro/spinach leaves, coconut, coconut milk, garlic, chillies, coriander into a smooth paste with sufficient water {If coconut is frozen; use hot water}
• In a large skillet, heat oil and 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

Spinach -

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

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.

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.
  

Cauliflower -

• Contains allicin, folate and excellent source of fiber

Sajjige Rotti / Soji Roti

Ingredients:
2 cup Sajjige / Soji
1 cup Buttermilk
1 medium size Onion, chopped into small pieces
1 Green chilly, chopped into small pieces
10 Curry leaves, chopped into small pieces
1tsp grated Ginger
Salt to taste
Canola oil {any cooking oil}

Method:

• Mix all of them; add water if required. The batter should be thick; so add water accordingly
• Heat dosa pan and grease it
• Take handful of batter and spread it on the pan with your palm carefully. Cover the lid and cook for around 1-2mins; then remove the lid and cook the other side. Add oil/ghee if required
  
• Serve it hot with chutney or sambar
  

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.