RAW MANGO CHUTNEY FOR STIR FRY VEGETABLES .

Raw Mango Chutney for stir fry Vegetables like Okra ( Bhindi) , Karela ( Bittergourd) , Indian Broad Beans, Indian cluster Beans, Green Beans , Tindora etc.

 If you are bored or looking for new taste with Stir fry vegetables, try  this recipe . Add one last ingredient at the end . It will enhance the taste of Stir fry Vegetables .Raw mango Chutney is prepared with Spices and Coconut . You can prepare this Chutney in your free time and refrigerate. Stays good for more than 5 days. Add at the end for Stir fry Vegetables ( After you switch off the stove ,wait for some time and add) like Karela( Bitter gourd) , Okra( Bhindi) , Indian cluster Beans, Green Beans , Tindora , Indian Broad beans or any Stir fry vegetable. It changes the taste of the stir fry vegetable and you feel like eating more and more vegetable.

REASONS WHY A PLANT BASED DIET IS GOOD FOR YOU : You will be happy to know that new studies confirm that the vegetarian diet typically high in fiber and low in fat is beneficial to many aspects of your health . It can reduce the risk of heart disease . According to American Heart Association a diet that relies on plant based may reduce the risk of heart stroke by 20 percent . Reduces the risk of colorectal cancer . Third most common type of cancer . People who ate a vegetarian diet had a 22 percent lower risk of colorectal cancer . Vegetarians tend to consume more fiber from whole grains, veggies and fruit .Reduces breast cancer risk and reduces the risk of diabetes complications. Eating vegetables , fruits , whole grains , legumes and nuts can improve blood sugar control and make a diabetic’s body more responsive to insulin. Keeps WEIGHT down. Eating just 3/4th cup of these foods every day for six weeks can result in modest weight loss . Keep Blood Pressure low. Can reduce inflammation and arthritis symptoms . Meat free diets decrease the production of proteins like cytokines that cause or aggravate inflammation . Source : HM 

Here is the Simple recipe with few ingredients. 

RAW MANGO CHUTNEY :

INGREDIENTS and METHOD : 

1. Raw mango – 1 ( Peel the skin and cut into small pieces )

2. Dry coconut – 1/2 cup

3. Spices to roast and grind – Sesame seeds – 2 tbsp ,  Walnuts – 5 , Almonds -5 , Pistachio’s – 5 ( or Channa dal – 2 tbsp and Urad dal – 2 tbsp) , Coriander – 1/2 tbsp Cumin seeds – 1 tbsp , Fenu greek seeds – 7 , Mustard seeds – 1/2 tbsp , Red chillies – 2 . Cool and grind with dry coconut and green chillies – 2 to 3 . Transfer to a Bowl .

4. Grind chopped Mango coarsely . Transfer to spice bowl . Mix with Spice powder. Add salt and turmeric – 1/4 th tbsp) .

5. Heat 2 to 3 tbsp Oil and add Mustard seeds followed by Cumin seeds, Urad dal , Red chillies and Hing. Add this seasoning to the Mango chutney . Mix. Taste for salt and Spices and add accordingly .

STORE in a glass container and refrigerate( Stays good for more than 5 days)  . ADD at the end of STIR FRY VEGETABLES after you switch off the stove . Wait for few minutes and add the chutney .

WHEN TO ADD THIS CHUTNEY FOR STIR FRY VEGETABLES.?

1. Pan fry the vegetables . Transfer to a Bowl . In the same Pan fry thinly sliced Onions or Coarsely grind Onions with cumin seeds . Season with Salt and Turmeric.

2.Once Onions are brown add grated ginger and garlic. fry for couple of minutes.

3.Add pan fried vegetables  and Curry powder( Blend of Red chilli powder , Coriander and Cumin powder , Garlic and fresh coriander) .

4. Wait for some time and add Raw Mango chutney . Mix . Check for salt and Spices and add accordingly .

 5. Garnish with finely chopped Coriander and Mint leaves .

1. OKRA ( BHINDI) STIR FRY WITH RAW MANGO CHUTNEY.

2. KARELA ( BITTER GOURD) STIR FRY WITH RAW MANGO CHUTNEY.

3. INDIAN CLUSTER BEANS WITH RAW MANGO CHUTNEY .

 4. INDIAN BROAD BEANS STIR FRY WITH RAW MANGO CHUTNEY 

5. TINDORA STIR FRY WITH RAW MANGO CHUTNEY 

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KIDS LUNCH BOX – ROASTED CHERRY TOMATO CHUTNEY WITH MIXED BEANS ROTI

Roasted Cherry Tomato Chutney with  Mixed Beans Roti  – Kids Lunch Box/Breakfast

I have box of Cherry Tomatoes that are going to be expired. So prepared a Simple Chutney with nuts and spices  .  My daughter asked me to pack in her Lunch Box( She goes to Summer advanced Math program) .  I prepared night  before  and refrigerated. It will come to room temperature by Lunch time .  So I  need to prepare only roti in the morning. What taste good with the Cheery Tomato Chutney is stuffed Paratha. So I prepared Mixed Beans roti by adding some grated veggies andonly  One flour . Added medium potato so the roti will be soft during Lunch time. Sharing both recipes( Roasted Cherry tomato Chutney and Masala ( Mixed Beans roti) . Simple and easy recipes with few Ingredients.

Recipe for ROASTED CHERRY TOMATO CHUTNEY : 

1. Dry roast 10 Almonds, 5 Cashews , 1 tbsp Cumin seeds , 1 tbsp Coriander seeds and 1 tbsp Sesame seeds . Cool before grinding.

2. Heat 1 tbsp Oil and add  peeled and Crushed 6 cloves of Garlic . When Garlic is light brown add Washed Cherry tomatoes or regular tomatoes. Season with Salt and Turmeric – 1/4 th tbsp . Once  tomatoes are soft  cool before transferring to a Blender. 

3. Transfer the roasted Spices to the Blender and blend into a nice powder. Add cooked tomatoes and 1/2 tbsp or 1 tbsp red chilli powder or Curry Powder or Rasam Powder and Blend.

4. Transfer to a Bowl . Check for salt and Spices and add accordingly .

5. Add finely chopped Coriander Leaves .

RECIPE for MIXED BEANS ROTI :  Recipe for 12 medium roti’s

INGREDIENTS :

1. Cooked Mixed Beans – One measuring Cup

2. Whole wheat flour – 3/4 th cup

3. Salt and Curry powder – 1/2 tbsp to 1 tbsp  ( Blend of red chilli powder , Coriander and Cumin powder , Garlic and fresh Coriander

4. Water – 1/4 th Cup

5. Finely chopped Onion , Grated Carrot and Boiled medium Potato 

6. Green chillies – 2 ( Zero spicy ) , Small piece  of ginger and Garlic – Grated . 

7. Oil – 1 tbsp

8. Finely Chopped Coriander 

METHOD : 

1. Grind Cooked Beans with Green Chillies , Small piece of ginger , Water and salt . Transfer to a Bowl . Add wheat flour , Curry Powder , Chopped Onions , finely chopped Coriander , Mashed Potato , Grated garlic and Grated carrot . If needed add water and mix like Chapathi dough as shown in picture. 

2. Divide the dough into 12 equal portions . Grease your hand with Oil and shape them like a round ball . 

3. Cut the sides of Ziplock bag. Place the dough inside , cover and press with a round Bowl for round and even roti .

4.Heat a wide Pan and Pan fry the roti’s . You can pan fry 4 at a time if the pan is wide enough . 

5. Pack the roti’s with Roasted cherry tomato chutney .

 

ONION NUTS CHUTNEY FOR BREAKFAST /APPETIZERS / KIDS LUNCH BOX

Onions Nuts Chutney for Breakfast /Appetizers / Kids Lunch Box with Methi Pakora 

 For  Monday Kids Lunch Box I was planning to pack Methi Pakora. Thinking what will be the perfect pair for the Pakora’s. Just remembered Onion Chutney . With all the Vegetables I completely forgotten about this Chutney .  It is very tasty Chutney . Sunday evening I prepared and refrigerated. It is difficult to prepare in the Morning as my daughter has to go School by 7 A. M . You don’t need to reheat the Chutney . It will come to room temperature by Lunch time. I prepared Methi Pakora in the Morning. Just Pan fried. Onion Nuts Chutney is a Simple recipe prepared with few Ingredients. It will be little Sweet and Sour taste. I guarantee Kids will  bring their empty Lunch Boxes. I added Mixed Nuts and Spices like Cumin and Coriander  for flavor and Red chillies for little Spicy bite. Don’t forget to add Seasoning for little crunch from Urad dal and smoky flavor from Cumin seeds and Hing. You can refrigerate and Use the Chutney for 3 to 4 Days . Serve with Breakfast recipes like Dosa , Idli , Upma and even with Poha . Or as a side for Lunch / Dinner or with Appetizers.  Here is the Simple recipe with few Ingredients.

Recipe for 4 .

Preparation and Cooking time : 30 Minutes

Pack for Kids Lunch Box with any Appetizers like Methi Pakora .

INGREDIENTS :

1. Onions – 2 Big( Chopped)

2. Tamarind – Marble Size

3. Jaggery – 2 tbsp

4. Spices to roast and Grind – Handful of Mixed Nuts, 1/2 tbsp Cumin seeds, 1/2 Coriander Seeds, 1 tbsp Sesame seeds , Red chillies – 4

5. Salt and Turmeric – 1/4 th tbsp

6. Oil – 3 to 4 tbsp

7. Curry Leaves and Finely chopped Coriander Leaves

8. Seasoning – Black or White Split Urad dal – 1 tbsp , Cumin and Mustard seeds – 1/2 tbsp each , Red Chillies – 2 , Hing ( Asafoetida) – Pinch 

METHOD :

1. Heat 1 tbsp Oil and add Cumin seeds( 1/2 tbsp) followed by Chopped Onions. Season with Salt and Turmeric. Cover and cook until light Brown . Mix in between .

2. Once Onions are Brown Switch off the Stove and add Tamarind and Jaggery , Cool the Onion Mixture before Grinding.

3. Roast the Spices mentioned Under  Spices to Roast and Grind . Cool before Grinding. Grind and  Transfer to a  Bowl .

4. Now grind Onions Coarsely and transfer to the Spice Bowl . Mix well .

4. Heat 2 to 3 tbsp Oil and splutter Mustard seeds followed by Urad dal , Cumin seeds, Red chillies and Hing. Switch off the Stove and add Curry Leaves and the Chutney to the Seasoning. Mix .

5. Check for Salt , Spices and Sweetness and add accordingly . Add Chopped Coriander.

                    Note : If needed you can add 1/2 tbsp Red chilli Powder 

RAW MANGO PEANUT CHUTNEY FOR BREAKFAST RECIPES ( IDLI, DOSA AND VADA)

Raw Mango Chutney for Breakfast recipes ( Idli , Dosa and Vada), Paratha , Poori or as a Side for Lunch/Dinner.

Raw Mango Peanut Chutney is a Simple recipe you can prepare in less time because it doesn’t need any Cooking except roasting Nuts and Tempering. It is a tasty Chutney recipe you can serve with Breakfast recipes like Idli , Dosa and Vada. It taste good with Paratha and Poori too . Usually in Chutney’s we add tamarind for little Sour taste. Instead of tamarind I added raw Mango Pieces. Chutney taste delicious with Raw mango and Onion  . Try this new variation next time when you Prepare Chutney for your Breakfast recipes. I added Cashews and Roasted Channa dal along with Peanuts for a new taste . I like adding Black split Urad dal in tempering , so they add nice Crunch and garnish for Chutney . I added both Green chillies and Red chillies. Add according to your taste. But both  Chillies will add nice Spicy taste to Chutney along with Ginger. Here is the Simple recipe with 10 Ingredients.

Recipe for 4 . Preparation and Cooking time : 20 minutes .

INGREDIENTS:

1. Raw Mango Pieces – 1/2 Cup ( 10 to 15 Pieces)

2. Roasted Peanuts – 1/4 th Cup , Roasted Channa Dal – 1/4 th Cup ,  Roasted Cashews – Handful

3. Coconut – 1 Cup

4. Green Chillies -2 , Red dry chillies – 2 or according to your taste

                                          and Small Piece of Ginger.

5. Onion – 1/4 th Cup ( Chopped)

6. Salt

7. Oil for tempering

8. Seasoning – 1 tbsp Black split Urad dal , Cumin seeds – 1/2 tbsp , Mustard seeds – 1/2 tbsp , Broken Red chillies – 4

9. Chopped Coriander and Curry Leaves .

10 . Water for grinding the Chutney 

METHOD :

1. Add roasted Peanuts , roasted Channa Dal , Roasted Cashews ,Coconut , Mango Pieces , Chopped Onion, Green chillies , Red chillies , Salt , Ginger and water to a blender and grind until everything is blended into a Smooth Paste.

2. Transfer to a Bowl .

3. Heat Oil and add Mustard seeds followed by Cumin seeds, Urad dal , Broken Red chillies, Curry leaves and Chopped Corinader.

4. Add seasoning to the Chutney . Mix .

5. Check for Salt and Spices and adjust accordingly .

SERVE with IDLI , DOSA , Vada , Paratha , Poori Or as a side for Lunch/Dinner.

 

CORIANDER MINT CHUTNEY WITH SEMI RIPED TOMATOES , NUTS AND SEEDS.

Coriander and Mint Chutney with Semi riped Tomatoes, Nuts and Seeds.image

Next time when you buy Coriander and mint with other Vegetables , buy some Semi riped Tomatoes to try this recipe.  Once you finish preparing this chutney your Kitchen will be full of aroma with roasted spices combined with flavorful Mint and coriander.  Adding little Mint and Coriander bring unique flavor to any dish . Coriander is a good source of Iron and Calcium . Helps those suffer from Anemia and helps keep your Bones healthy and stronger for years . Mint is a great appetizer or Palate cleanser and promotes digestion. Mint leaves are packed with anti bacterial and anti inflammatory properties and are great for your oral Health.It kills bacteria in the mouth preventing tooth decay , helps tongue and teeth clean and beats Bad Breath. Source : Healt Magazines .How you Serve  Chutney is up to you? Serve with Steamed rice , Ghee and Papad or as a spread for Sandwich or for Wraps or with Holiday appetizers or Use as Pesto to mix with Cooked Pasta.  If you want to mix with Cooked Pasta , don’t add any seasoning. Add some Oil and Crushed garlic  to the Chutney for more taste and flavor.   It stays good for more than 3 days in the refrigerator. The taste will be the same as it is on the first day.

Recipe for 4 to 6 People.

Preparation and Cooking time : 30 Minutes .

INGREDIENTS:image

  1. Coriander – Two  Bunches

2. Mint – One Bunch

3. Semi riped tomatoes – 3

4. Onion – small ( Chopped)

5. Juice of Lime – Half .

6 . Oil – 3 tbsp

7. Salt and Turmeric – 1/4 th tbsp

8. Green chillies -2

9. Seasoning – Urad dal – 1 tbsp , Mustard and Cumin seeds – 1 tbsp , Channa dal – 2 tbsp , Hing – Pinch , Broken Red chillies

10. SPICES to ROAST and GRIND : imageCashews – Handful , Seame seeds – 2 tbsp , Walnuts – 10 , Cuimin and Coriander seeds – 1 tbsp each , fenugreek seeds – 10, Mustard seeds -1/4 th tbsp , Red chillies -2 to 4 . Cool the spices and grind with Marble size tamarind .

11. Garlic Cloves – 6 ( Chopped and Crushed)

METHOD :image

1. Wash Coriander and Mint throuroghly. Heat a tbsp Oil and Cook Coriander ,  Mint , Chopped tomatoes with Green chillies, Salt and Turmeric. Cool it before grinding.

2. Dry roast Nuts and Spices mentioned under Spices to roast and Grind. Cool and grind with Marble size Tamarind. Transfer to a Bowl .

3. Grind Cooled Coriander mixture coarsely . Transfer to Spice Bowl . Mix . Add finely chopped Onions and Squeeze Juice of Lime.

4. Check for salt and spices and adjust accordingly.

5. Heat 2 tbsp Oil and add Channa Dal . When Channa dal is light Brown add Crushed Garlic , Urad dal , Cumin and Mustard seeds , Hing and Broken Red chillies. Add this seasoning to the Chutney and Mix well.

SERVE imagewith Steamed  Rice or as a spread for sandwiches or WRAPS . 

MIXED VEGETABLE CHUTNEY WITH NUTS AND SEEDS

Mixed Vegetable Chutney with Nuts and seeds .
image

Recipe for 4 to 6 People .

Preparation and Cooking time : 30 Minutes

             If you want to spend time with your Kids in the evening with their homework or after school activities , prepare this Chutney and refrigerate .  I served with  Dosa ( Lentils and Daliya or Lentils and Quinoa or  Lentils and Rice) . Stays good for 2 to 3  days and there is no change in taste after 3 days. Sometimes I like to take off cooking Heavy meals during Dinner or Weekend Lunch and prepare these types off Chutney and Serve with Steamed Idli or Lentils Dosa .Good to make use of Left over Vegetables, as I always have some Leftover carrots , Eggplant, Semi riped tomatoes, Green Squash  . Thought I will Prepare a Chutney with Vegetables  instead of Coconut chutney for Dosa. Star Ingredient for the recipe is the Spice Powder I prepared with Nuts and seeds. Trying to sneak some nuts in Kids diet. Chutney will taste good with Sourness and Crunchiness from Onions and Channa dal from Seasoning. Once you try this recipe , you will definitely prepare every week with these  vegetables instead of Coconut chutney. Use as a spread for SANDWICH or WRAPS or serve with STEAMED RICE or Plain PARATHA ( Indian Bread) or with Steamed IDLI or DOSA . 

My older one likes to eat as a side with Dosa :image

The Younger one like to eat as a Dosa roll .image
Kids will get good serving of Vegetables in their diet. Sometimes try to replace Coconut chutney with Mixed Vegetable chutney.

Note : Don’t skip Spice Powder, Tamarind, Lime juice and Onions.

INGREDIENTS:image

1. Green Squash ( Lauki) – 1

2. Semi riped tomatoes – 2

3. Baby Carrots – 15 ( Grated)

4. Eggplant ( Brinjal) – 1

5. Green Chillies – 2 ( Mild spicy)

6. Juice of Lime – 1 Medium

7. Curry leaves and Finely Chopped Coriander Leaves

8. Oil – 1 and 2 tbsp

9. Salt and Turmeric – 1/4 th tbsp

10 . Cumin seeds – 1 tbsp

11. Seasoning – Channa Dal – Handful , Cumin seeds and Mustard seeds – 1 tbsp , Red chillies – 2 , Hing – Pinch

12. Chopped Onions – 1/2 cup

13. SPICE POWDER : Dry roast 5 Almonds , 5 Walnuts , 2 tbsp Sesame seeds, 2 tbsp Channa Dal, 1 tbsp Coriander and Cumin seeds each , Red chilli – 1. Cool the spices and grind with Marble size Tamarind and 5 Curry Leaves .

METHOD :image

1. Peel the skin of Green squash ( Lauki) and cut into small pieces . Chop Brinjal, Tomato and Grate Baby carrots.

2. Heat 1 tbsp Oil and cook the Vegetables on Medium High flame . Season with salt, Turmeric Powder and 1 tbsp Cumin seeds. Mix in between to avoid burning. Cover with lid and Cook .

3. Once vegetables are soft , Switch off the stove and Cool before grinding.

4. Once vegetables are cooled, Grind coarsely and  transfer to Spice Powder Bowl and Mix well .

5. Heat 2 to 3 tbsp Oil and fry Channa Dal, followed by Mustard seeds , Urad dal , Cumin seeds, red chillies , Hing , Curry Leaves .

6. Add the Coarsely grinded Chutney , Chopped Onions and fry for 3 to 4 Minutes to dry out Chutney .

7. Switch off the stove and squeeze Juice of the Lime and finely chopped Coriander Leaves . Check for Salt and Spices and add accordingly .

SERVE with any imageAppetizer , Dosa or Steamed Rice or as a side for Lunch / Dinner .