SWEET POTATO MOONG DAL RASAM

Sweet Potato Moong Dal Rasam 

is a staple in every South Indian House hold. I prepare Rasam atleast twice or thrice in a week whether with Dal or Plain. Sometimes we eat it with Steamed rice or as a side for Lunch/ Dinner. Even I pack for Kids Lunch Box . I prepare Rasam in two ways either with Moong dal or Combination of different Dals. When ever I cook Dal , I cook extra to prepare Rasam . Last time I shared Raw mango moong Dal Rasam . This time I tried with Sweet Potato. My family didin’t notice there is Sweet Potato in the Rasam . Rasam Powder and Curry powder , Lime juice or Raw mango will Supress the sweetness of Sweet Potato . You can even add Lauki( Green Squash ) and Optional . Add Spinach too for extra nutrition .

             Serve with Steamed rice , Ghee and Microwave Papad  . Yo don’t feel like eating anymore food after eating this Rasam rice  . It is filling. And easy to prepare in Minimum time .

Note : I added Garlic twice .Frying with Onions and with Tadka( seasoning) for extra flavor and taste. You can squeeze juice of Lime or Grated raw mango or Both When you switch off the stove.

Recipe for 4 People .

Preparation and Cooking time : 30 minutes

INGREDIENTS:

1. Cooked Yellow Moong Dal – 1 Cup

2. Sweet Potato – 1 ( Cooked and Mashed )

3. Onion – 1 medium ( Chopped)

4. Tomatoes – 2 ( Chopped) and Spinach ( Palak) – 4 handfuls ( Chopped) 

5. Garlic cloves – 8

6. Ginger – Small Piece ( Chopped and Crushed )

7. Rasam powder – 1/2 tbsp to 1 tbsp   Store bought or Homemade ( Roast 1/2 tbsp cumin seeds , Coriander seeds, Fenugreek seeds – 5 , Black pepper cons and red chillies . Cool the spices and grind with 1 tbsp coconut) 

                 and Curry Powder – 1/2 tbsp ( Blend of Red chilli powder , Coriander and Cumin powder , Garlic cloves and fresh coriander)

8. Oil – 2 tbsp and Ghee – 1 tbsp

9. Seasoning – Black split rad dal – 1 tbsp , Cumin and Mustard seeds – 1/2 tbsp each , Red chillies – 2 and Hing – Pinch

10 . Juice of Lime – Half or Grated raw mango

11. Chopped Coriander and Curry leaves 

METHOD:

1. Heat 1 tbsp Oil and cook Onions until light brown . Season with Salt and Turmeric Powder. Add curry Leaves. Once Onions are brown add 4 crushed Garlic cloves ,  Chopped and Crushed Ginger . Fry for couple of minutes .

2. Add Chopped tomatoes and cook until soft . Then add Rasam Powder , Curry Powder , Cooked Moong dal , Cooked and Mashed Sweet potato, Chopped Spinach and Water  . Mix well .

3. Bring to boil .

4. Heat Oil and Ghee and add Mustard seeds followed by SPLIT BLACK URAD DAL , Cumin seeds , Hing , Red chillies and 4 Crushed and Chopped GARLIC . Add this Seasoning to Rasam . Add Chopped Coriander.

5. Cool a little bit and Squeeze Juice of Lime.  Check for Salt and Spices and add accordingly .

Note : If you are using store bought Rasam Powder then add 1/2 tbsp Freshly ground Black pepper.

Serve Warm with Steamed Rice or as a side for Lunch / Dinner .

Good to Read : 

1. Sweet Potatoes – Both Sweet potato and White potato contain same amount of Carbohydrates . But the fiber content in sweet potato is higher and easy to digest and lower in GI . Good source of Vitamin D which helps build healthy bones. The powerful antioxidants in Sweet potato protects against the effects of aging. 

2. Ginger and Garlic – Helps in digestion ,helps in fighting infections,preven cancer and reduce inflammation. 

3. MoongDal – Light and easy to digest . If cooked with Basmatic rice or eaten with Chapathi ( Bread prepared with Wheat flour or Mixed floursor Jowar flour or Bajra)  , you will have yourself a complete Protein with all your essential amino acids. They have a low GI of just 30 which means they offers a slow release of energy into the blood stream due to the slow breakdown of CARBOHYDRATES . ( Foods are considered to have a Low GI  if their value is less than 55  on a scale of 0 – 100 )

4. Black pepper – The piperine in Black pepper eases digestion and helps digest Protein in food.

5. Lime Juice : Stimulates digestive system and increase secretion of digestive juices , bile and acids.

 

MANGO MOONG DAL RASAM

Mango Moong Dal Rasam . 

Today I prepared Moong Dal Rasam for Lunch . I prepare different types of Rasam but never tried Mango Moong Dal Rasam . It turned out delicious. Do try and Share your feedback with me. For any Rasam recipe I squeeze Juice of Lime at the end or use tamarind. . Thought I will try with Mango instead of Lime Juice. It is a Keep sake recipe. I remember My mother use to dry out Mango Pieces in Summer and store in a Box and use whole year in Dals and Curries instead of Lime Juice. But here , I buy Raw mangoes in Indian store in Spring and Summer. We love mangoes( Raw or Ripe)  . I need to try more recipes with Mango. I shared Raw mango Chutney with Coconut and Spices. You can find the recipe link at the end .The Leftover rasam will taste good for next day . I prepared for 2 days. No Cooking tomorrow . I added  Home made Rasam Powder . The speciality of this Rasam powder is I added Sesame seeds . Surprise, it tasted good .  As I don’t want to Cook one more Curry so  I  added Carrots , but it is not Sweet  .It is a One Pot Meal  . Even I added Tomatoes , but it is not too Sour. Here is a Simple Rasam recipe .

Recipe for 5 .

Preparation and Cooking time : 15 Minutes

INGREDIENTS:

1. Cooked Moong Dal – 1 Cup ( Measuring Cup) raw – 1/2 Cup( Soak Yellow Moong Dal for 15 minutes and Pressure or Cook in Microwave)

2. Onion – 1 Medium ( Chopped)

3. Tomatoes – 2 ( Chopped)

4. Raw Mango Pieces – 1 Measuring Cup ( Chopped)

4.  Baby Carrots – 10( chopped) 

5. HOMEMADE RASAM POWDER –

               Dry Roast 1 tbsp Sesame seeds , 1/2 tbsp Cumin seeds , 1/2 tbsp Coriander seeds, Red chillies – 2 , Black pepper cons , Mustard seeds – 1/4 th tbsp . Cool the Spices and grind with 2 tbsp dry Coconut, 3 Cloves Garlic and small piece of Ginger .

5. Water

6. Salt and Turmeric – 1/4 th tbsp

7. Oil – 2 tbsp and Ghee – 1 tbsp

8. Seasoning – Cumin seeds, Mustard seeds , Urad dal , Red chillies and Hing

9. Curry Leaves and Coriander Leaves

METHOD :

1. Grind Chopped Carrots in a Blender with 1/2 Cup water . Then add Cooked Moong Dal , Salt, Turmeric , red chilli Powder and 1/2 cup water  and Blend . 

2. Transfer to a Sauce Pan .

3. To this add chopped Onions, Chopped tomatoes , Curry Leaves and Homemade Rasam Powder.

4 Grind Chopped Mango pieces with little Water and add to the Rasam. Bring to Boil .

5. Once it comes to Boil , switch off the stove.

6. Heat Oil and Ghee and add Mustard seeds followed by Cumin seeds, Black Urad dal , Hing and Red chillies.

7.Add this Seasoning to Rasam. Add chopped Coriander . Check for Salt and Spices and add accordingly .

SERVE as a side for Lunch/ Dinner or with STEAMED RICE.

Note : I didn’t fry Onions Separately . This way it will taste good . You can even prepare everything and add Seasoning , refrigerate . Bring to boil before you serve .

Recipe link for RAW MANGO CHUTNEY :

https://vegetarianhomestylecooking2015.wordpress.com/2015/06/08/Raw mango Chutney

CARROT LIME RASAM

Instant Carrot  Lime  Rasam/Soup

At the end of week we all  will have some left over Carrots and to make good use of them is in the form of Rasam prepared  with everyday ingredients  . I prepared this Instant Carrot  rasam with Homemade  Spice powder .  Lime juice and Spices will supress the sweet taste of Carrots and gives a little tangy taste and nice aroma from Spices and Ghee tadka. As it is Instant rasam I added Yellow moong dal to give thickness for rasam and no need to cook dal separately . Serve with Bowl of STEAMED RICE and Papad or as a side for Lunch /Dinner 

Recipe for 3 to 4 People .

Preparation and Cooking time : Less than 30 Minutes

INGREDIENTS :

1. Baby Carrots – 10 to 15  ( Chopped) Grind with Spices 

2. Juice of Lime – 1/2

3. Tomato – 2 ( Microwave for 2 minutes(1+1 minutes) Cool , Peel the skin and crumble)

4. Oil – 1 tbsp and Ghee – 1/2 tbsp

5. Cumin seeds – 1 tbsp , Mustard seeds – 1/4 th tbsp , Hing – Pinch

6. Salt and Turmeric

7. Curry Leaves and finely chopped Coriander leaves

8. Water – 2 Measuring Cups

9. Spices to Roast and Grind –

                    Dry roast 2 tbsp YELLOW MOONG DAL . When it is light Brown add 1/2 tbsp Cumin seeds, 1/2 tbsp Coriander seeds, 5 Fenugreek seeds , Pepper cons – 5 to6 , Red chilies – 2 to 3 .

                    Cool the Spices and grind with 2 tbsp Coconut, 3 Cloves Garlic and small piece of Ginger with 1/2 Cup Water  and Chopped or Grated CARROTS  too . Add 1/2 more cup Water to the Paste .

METHOD:

1. Heat 1 tbsp Oil and 1/2 tbsp Ghee .Add Mustard seeds, Cumin seeds,  Red chilies ,Hing and Curry Leaves.

2. Add the grind Paste along with crumbled  Tomato . Add One more Cup water . Season with Salt and Turmeric and bring to boil .

3. Once it comes to boil , Switch off the stove and add Chopped Coriander Leaves and Ghee .

4. Check for Salt and Spices and add accordingly .

5. Wait for few minutes and squeeze Juice of Lime .

SERVE  Steamed Rice  or as a side for Lunch/Dinner 

SPINACH LEMON RASAM WITH IDLI STICKS

Lemon Rasam with Idli Sticks. Kids Lunch Box .image

Recipe for 3 People .

Preparation time : 10 Minutes and Cooking time : 10 Minutes

Rasam is a South Indian soup prepared with Dal or without Dal , store bought or Home made Rasam powder with tamarind or without tamarind . It is served with Steamed rice or Idli or Dosa . No South Indian meal is complete without Rasam or Sambar . There are various versions. Today I’m sharing  Spinach Lemon rasam prepared with 3 Dals and Home made rasam powder. Lemon and tamarind add sourness . It is good when you have cold , Cough  and Changing temperatures ( Open the nasal passages and soothes sore throat) . The aroma from boiling rasam will spike your Hunger Pangs and your kitchen will be  filled with aroma ; you feel like drinking it like a soup. It is easy to fix quick Lunch /dinner if you do preparation ahead of time and refrigerate.Bring to boil before you serve  . I served rasam with Idli sticks( Idli is a steamed dumpling prepared with Soaked Dal and Rice , fermented and steamed ) . I cut the Idli’s lenght wise and Pan fried for crispiness because my Kids always except different presentation of food .  Do try , it is a Simple recipe with few ingredients.

Cooking tips for Quick Lunch/ Dinner   or Kids Lunch Box : You can prepare both in Less than 15 minutes. Just follow My cooking tips.

1. Soak dals and Rice day before , grind and ferment Overnight . Prepare Idli’s in the Morning and refrigerate . Pan fry before you serve. 

2. Cook dals in the morning and grind with spice Powder . To this add sufficient water,Salt, Turmeric , Chopped Onions, tomatoes ,Spinach , curry Leaves and corinader Leaves and refrigerate  .

3.  Bring to Boil before you serve.

4. Use Home made Rasam Powder for Ultimate taste .

INGREDIENTS :image

1. Cooked Dal – 1/2 Cup ( Toor Dal, Channa Dal and Moong Dal )

2. Water – 2 Measuring cups or add accordingly

3. Tomatoes – 2 ( Chopped ) and Chopped Spinach – 2 Big Handfuls

4. Finely chopped Onion – 1 Medium

5. Salt and Turmeric – 1/4 th tbsp.

6. Curry Powder – 1/2 tbsp.

7. Finely Chopped Coriander Leaves and Curry Leaves

8. Oil – 1 tbsp. and Ghee – 1/2 tbsp.

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

10 . Ginger – 2 tbsp. ( Chopped)

11. Rasam Powder – Dry Roast 2 tbsp. Channa Dal , 1 tbsp. Cumin and Coriander seeds each , Fenu greek seeds – 1/2 tbsp. , Black Peppercons – 5,  Red chilli – 1 . Cool the spices and grind with tamarind and 2 Cloves of Garlic .

12 . Juice of Lime – Half .

METHOD:

1. You can grind Dal with Spice Powder with One Measuring Cup Water.

2. Heat Oil and Ghee and Splutter Mustard seeds, followed by Urad dal, Cumin seeds, red chillies , Hing and Curry Leaves.

3. Add dal spice powder water , One More cup water , salt , Turmeric , Curry Powder, Finely Chopped Onions, Spinach and Tomatoes .Bring to boil .

4. Once it comes to boil , Switch off the stove and Squeeze Juice of Lime , add chopped Ginger and Corinader Leaves .

5. Check for Salt and Spices and adjust accordingly .

SERVE with Idli sticks.image

 

YELLOW MOONG DAL RASAM

Yellow Moong Dal Rasamimg_1606 with Homemade Rasam Powder.

Today I’m sharing Simple , Easy and Delicious rasam recipe prepared with Yellow Moong Dal, tomatoes, Ghee tadka  and homemade rasam powder. Rasam powder adds extra flavor to the recipe . Lime juice balance the taste of other spices and add refreshing taste .It is light , mild ,flavorful and filling when you want to eat light lunch. Pour 5 big spoonfuls of rasam in a bowl with Half cup steamed rice of your Choice, Ghee  and Papad.

Recipe for 3 to 4 People .

Preparation and Cooking time : 30 minutes .

INGREDIENTS:img_1605

1. Yellow Moong Dal – 1/4 th Cup

2. Onion – 1 Medium ( chopped)

3. Tomatoes – 2 ( Diced)

4. Crushed Garlic – 6

5. Grated Ginger – 2 tbsp.

6. Salt and Turmeric – 1/4 th tbsp.

7. Oil – 2 tbsp. and Ghee – 1/2 tbsp.

8. Curry Leaves – 5 and Finely Chopped Coriander Leaves .

9 .Seasoning – Mustard seeds and Cumin seeds – 1tbsp each , Red chillies -2 , Hing – Pinch

10 . Juice of Lime – Half

11 . Rasam Powder : Dry roast Coriander and cumin seeds – 1 tbsp. each , Black Pepper cons – 10 , Red chillies – 2 , channa dal – 1 tbsp. . Cool the spices and grind with 1 tbsp. Coconut , 2 cloves Garlic .

METHOD :img_1607

1. Soak Yellow Moong Dal for 30 minutes . After 30 minutes wash 3 to 4times and Pressure cook or Microwave with 1 glass ( 8 Ounces) Water.

2. Heat 1 tbsp. Oil in a sauce Pan and Saute Onions with little salt and Turmeric . Once Onions are brown add Crushed garlic and grated ginger . Fry for few minutes .

3. Add diced tomatoes , Cooked moong dal with water , Rasam Powder , One more glass water. Mix well and bring to Boil.

4. Heat 1 tbsp. Oil and 1 tbsp. ghee and splutter Mustard seeds , Cumin seeds , Red chillies, Hing , Curry leaves and finely chopped coriander Leaves. 5. Add the seasoning( Tadka ) to the Rasam .

5. Cool sometime so all the flavors will blend . Squeeze Juice of Half Lime.

SPINACH SOUP OR SPINACH RASAM

Spinach Soup IMG_2321  or  IMG_2320Spinach Rasam .

Recipe for 3 to 4 People .

Preparation and Cooking Time : 30 Minutes .

Note : If you want to Serve Spinach Soup as Spinach Rasam with Steamed Rice add Seasoning with 1 tbsp. Oil , 1 tbsp. Ghee Cumin seeds, Mustard seeds, Urad dal, Broken Red chillies, Asafotedia , Curry Leaves .

INGREDIENTS:IMG_2319

1. Cooked Toordal and Channa Dal – 1/2 Cup

2. Onions – 1/2 Cup ( Chopped)

3. Tomato’s -2 ( Chopped and Crushed )

4. Spinach – 3 Handfuls ( Finely Chopped)

5.Garlic Cloves -4 ( Crushed and Sliced)

6. Water – 2 Glasses ( 16 Ounces ) or according to your Consistency

7.Rasam Powder – 1tbsp

8.Salt as per taste

9.Turmeric – 1/4 th tbsp.

10. Finely Chopped Coriander Leaves

11.Oil – 1 tbsp.

12. Ghee – 1 tbsp.

13. Juice of Lime – Half 

 SPICE POWDER or  RASAM POWDER :

                        Dry roast 1/2 tbsp. Cumin seeds ,

                                            1/2 tbsp. Coriander Leaves ,

                                             2 Red chillies ,

                                             1 tbsp. Channa Dal ,

                                            5 to 6 Black Peppercons,

                                               1/4 th tbsp. Fenugreek seeds.

                                                               Cool them and Grind with Marble Size Tamarind and 2 tbsp. Dry Coconut.

METHOD : IMG_2320

1. Heat a tbsp. of Oil and Saute Onion with little Salt ,Turmeric and Cumin seeds till Brown . Once Onions are browned add Crushed Garlic . Fry few Minutes.

2. Then add Crushed  Tomato’s and Cook till Tomato’s are Soft

. 3. Once the Tomato’s are soft add Cooked Dal’s, Chopped Spinach  and Water .Mix well .

4. Now Season with Salt and Spice Powder or Rasam Powder . Bring to a Boil .

5.Once it comes to Boil switch off the Stove and Squeeze Juice of Lime , Garnish with Finely Chopped Coriander Leaves and 1 tbsp. Ghee.

IMPORTANT NOTES :IMG_2165

1. Soak 1/4 th Cup Dals for One Hour . Wash before and after Soaking. After One Hour Pressure Cook Dals with One Glass of Water.

2. If you want to Serve Spinach Soup Or Rasam with STEAMED RICE  , Heat 1 tbsp. Oil and 1 tbsp. Ghee and Splutter Mustard seeds, Cumin seeds, Red Chillies, Curry Leaves, CRUSHED GARLIC  and Hing. Add this Seasoning to Spinach Rasam .

3. Squeeze Juice of Lime after Switching off the Stove .

4. Don’t Skip  Spice Powder or Rasam Powder , it gives Nice taste and flavor to the Soup or Rasam . I recommend to use fresh Spice Powder or  Rasam Powder.

5. Crush the Tomato’s with Hands before adding to the Rasam .

GOOD TO READ:IMG_2165 Source : Health Magazines

Spinach is high in Fiber and Water Content ,both of which help and promote a Healthy digestive tract. Excellent Source of Vitamin K, Vitamin A, Vitamin C and folic acid and a good source of Manganese , Magnesium , Iron and Vitamin B2 .

                               Vitamin K is important for maintaining Bone Health and it is difficult to find vegetables rich in Vitamin K than Spinach . Others include Kale, Broccoli and Cabbage .

Iron deficiency is a common cause of hair loss which can be prevented by an adequate intake of Iron rich foods like Spinach .

                             Because of High Potassium Content , Spinach is recommended to those with High Blood Pressure to negate the effects of Sodium in the body. Other high Potassium foods include Oranges, Potato’s ,Tomatoes and Lima Beans.

                           The possible Health Benefits of consuming Spinach include improving Blood Glucose control in diabetes , lowering the risk of Cancer , Lowering Blood Pressure and improving Bone Health.

Note : 1.If cooking opt for Steaming , Sauteeing or Microwaving Spinach rather than Boiling to Preserve the Nutrients .

2.  Do not wash Spinach before storing as the moisture will cause it to spoil.

              3.Freezing Spinach diminishes its Health Benefits . The best way to eat it is Buy fresh and eat fresh .

4. Try to buy Organic Spinach because the leaf tends to be Sprayed heavily with Pesticides that don’t come off with Normal Washing.

               5.Health benefits of Cooked Spinach are more than the raw Spinach because the body cannot completely break down the Nutrients in raw Spinach.

1/2 Cup of Cooked Spinach will give you thrice as much as nutrition as One cup of raw Spinach.

There is a Compound in Spinach called Oxalic acid , which blocks the absorption of Calcium and Iron .Easy way to solve the problem is to pair Spinach with a food High in Vitamin C . Another way to reduce the Power of Oxalic acid is to Saute the Spinach Leaves for at least 2 Minutes.