RAW MANGO MOONG DAL RASAM – INSTANT POT – LUNCH/DINNER

Raw Mango Moong dal Rasam – Instant Pot 

Our meal is incomplete without rasam or Sambar or Chutney . Now and then I prepare Moong dal rasam on stove top . For today’s Lunch I tried in Instant pot . It’s not regular Moong dal rasam . I squeeze Juice of lime or add tamarind juice . Instead I added grated raw mango . Check my recipe for the amount of water, Vegetables and other ingredients to add to enjoy a tasty and right consistency rasam . You can add store bought rasam powder or Homemade fresh rasam powder by roasting and grinding Spices. Serve with STEAMED RICE or as a side for Lunch / dinner . Even with Appetizers. You can even drink it like a soup by adding Pearl Barley or QUINOA. It’s a Healthy , tasty One pot meal. Here is the Simple recipe with EVERYDAY INGREDIENTS from your Pantry.

Recipe for 4 to 6 . Preparation and Cooking time : 30 minutes

LEFT OVERS WILL TASTE GOOD NEXT DAY . DON’T ADD ANY VEGETABLES. IT WILL TASTE WITH THESE INGREDIENTS.

INGREDIENTS : 

One cup – Measuring cup

1. Yellow Moong dal – 1/4 th cup ( Soak for 30 minutes) Wash before and after soaking

2. Water – 4  measuring Cups

3. Vegetables – onion – 1 ( finely chopped) , Tomatoes – 4 ( chopped) , Garlic – 6 cloves( Peeled and Crushed)  and Curry Leaves

4 . Rasam Powder – 1 tbsp ( store bought or Homade Rasam Powder ) , Red chilli powder – 1/2 tbsp( HOMEMADE RASAM POWDER – DRY ROAST 1/2 tbsp Cumin seeds, 1/2 tbsp coriander seeds , 2 Red chillies , few peppercons, 5 Fenugreek seeds and 5 Curry leaves . Cool and grind .)

5. Oil- 2 tbs[ and Ghee- 1/2 tbsp to add at the end .

6. Grated raw mango – 1/2 cup or Juice of Lime – One 

7. Finely chopped Coriander 

8. Seasoning – Black split urad dal – 1 tbsp , Cumin seeds and Mustard seeds – 1/2 tbsp each and Red chillies – 2 

METHOD: 

1. Turn Instant pot on saute mode . when warm add Oil followed by Split Black urad dal , Cumin seeds, Mustard seeds and Broken red chillies.

2. Add chopped Curry leaves , Crushed garlic and ginger. Fry for a minute . 

3. Add finely chopped Onions . Season with Salt and Turmeric. Mix well , Close with lid and fry till Onions are light brown , 

4. Add 4 Chopped tomatoes, Rasam powder, red chilli powder, soaked Moong dal and water. Close the lid .

5 . Manual 10 minutes. Unplug when you see low.

6. Open the lid and add finely chopped Coriander leaves and 1/2 or 1 tbsp ghee. 

7. Cool some time and add grated Raw mango or squeeze juice of Lime. 

                        SERVE with STEAMED RICE and PAPAD or as a side for your Lunch/Dinner or With Grains of your choice.

NOTE : YOU CAN ADD TADKA (SEASONING) ONE MORE TIME AT THE END for extra TASTE N FLAVOR .

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INSTANT POT KARELA(BITTER GOURD) RECIPES – 99 PERCENT BITTER FREE- SIDE FOR ROTI – 5 MAIN INGREDIENTS

INSTANT POT KARELA(BITTER GOURD) recipes- 99 percent bitter free – Side for roti – 5 main Ingredients .

Do you like Karela and doesn’t like bitterness. Try my recipes . They are 99 percent bitter free . Even kids will like eating with Steamed rice or grains of your choice. I shared a Soaking tip which reduces the bitterness and softens Karela and cooks fast with minimum Oil . I tried few recipes in Instant Pot and shared how to cook crispier ( they will  taste like as if they are deep fried) . Here are few recipes I tried and it takes 10 minutes to cook and saute . One pot to cook from start to finish. 

It is one of nutritious vegetable and not deep  frying retain the required nutrients of the vegetable . Bitter Gourd is very less in Calories ( If not deep fried) carrying just 17 Calories per 100 grams . Some People may not like it because of bitterness . Adding Spices makes it more palatable . Outer skin and seeds are discarded due to high alkaloid content ,but can be enjoyed by marinating with correct Ingredients . Marinating reduces bitterness and Cooks fast. Discard the liquid after Marinating.

                           According to some Clinical studies Polypeptide , Charantin, Vicine present in it are believed to help in maintaining normal Blood Glucose . Because of its bitterness it is a good source of disease preventing and health promoting phyto chemical compounds. It is a unique vegetable fruit that can be used as food or medicine. If you are thinking of adding Bitter gourd or Bitter Melon to your diet , make sure you limit yourself for 4 to 5 times in a month.  Source :  HM.

SOAK KARELA FOR One or Two hours or Overnight in the refrigerator. If they are big I recommend to soak overnight . If they are medium and thin One or two hours is sufficient . Flip in between . You can pour the marinade liquid in the slit of Karela so they get soft in less time. This Soaking will reduce the bitterness( The Karela I buy here are tooo bitter and not good for Stomach) . Discard the marinade liquid before Cooking.

MARINATING WHOLE BITTER GOURD  FOR STUFFED BITTER GOURD RECIPE and for Stir fry Bitter gourd in INSTANT POT :

 

  1. STUFFED KARELA( BITTER GOURD) – 99 PERCENT . Check my recipe for Soaking and Cooking tip to enjoy a tasty and Crispy Bitter gourd( karela) 

Recipe :

https://vegetarianhomestylecooking2015.wordpress.com/2018/04/26/Stuffed

2. INSTANT POT KARELA( BITTER GOURD) .It’s a sweet and sour bitter gourd recipe. I cooked in One pot from start to finish . It’s a tasty recipe you can serve with Steamed rice. Stays good for 4 to 5 days in refrigerator .

RECIPE: 

https://vegetarianhomestylecooking2015.wordpress.com/2018/03/06/Karela

3.KARELA PICKLE . IT stays good for more than a week. Simple recipe prepared with few ingredients and Everyday Ingredients from your Pantry. check recipe for Soaking and Cooking tip  in Instant Pot .

RECIPE: 

https://vegetarianhomestylecooking2015.wordpress.com/2018/08/29/I

4. STUFFED KARELA( BITTER GOURD) MASALA STIR FRY with HOMEMADE MASALA POWDER. Prepare the stuffing in your free time. Takes less to Cook and stuff. Check recipe how to build pressure by adding minimum water. No burnt bottom. Follow my recipe to enjoy a tasty stuffed Karela stir fry .

RECIPE :https://vegetarianhomestylecooking2015.wordpress.com/2018/10/22/Karela

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BREAKFAST IN 5 MINUTES WITH INSTANT OATS VERMICELLI MIX – KIDS LUNCH BOX/DINNER – 5 INGREDIENTS -INSTANT POT

Breakfast in 5 minutes  with Instant Oats Vermicelli Upma Mix  – Kids Lunch Box/ Breakfast/Dinner  – Instant pot 

 Just 5 main INGREDIENTS is all you need to enjoy this tasty porridge( Instant Upma mix, Vegetables and Water ) for Breakfast/Lunch/Dinner   .  Check recipe for the amount of Water , Upma mix and vegetables to add . If you like Upma do try my version of Upma  with Vegetables to pack for Kids Lunch Box with Plain Yogurt or for Breakfast or Dinner . It’s One pot meal and I added good amount of Vegetables . I roasted Sooji and Vermicelli with seasoning and stored in a box. This Instant Upma mix stays good for months in refrigerator and saves time for you in the morning.

                  It’s easy to prepare in the morning. Just add vegetables , Instant upma mix and water. I tried in INSTANT POT without any water left and no burnt bottom. Don’t forget to squeeze juice of Lime at the end.  It won’t build pressure as Sooji and Vermicelli absorbs all water  and unplug when see  count down. Take out inner pot immediately . Fluff up with steel fork Cool sometime and squeeze juice of Lime . I guarantee you won’t stop eating this. Here is the simple recipe with everyday ingredients from your pantry .

RECIPE FOR 3 .

INGREDIENTS :

One cup – Measuring cup 

1. UPMA MIX – 1  Cup ( Heat 1 tbsp Oil and add Urad dal – 1 tbsp , 1/2 tbsp Cumin seeds , 1/2 tbsp Mustard seeds. Broken red chillies – 2 to 3,  curry leaves and handful of Peanuts  .  Fry for couple of minutes . Add 1/2 cup whole wheat Vermicelli , 1/2 cup  Sooji or Semolina or Oats  . Fry till light brown . Cool and store in air tight container)   

2. Vegetables –  2 tomatoes ( chopped) , 10 green beans ( chopped) , Carrots – chopped , frozen green peas – 1/2 cup and Onion – Medium ( thinly sliced ) 

3. Green chillies – 4 ( light green are mild or zero spicy . Adds taste and flavor to upma) , Ginger – small piece ( chopped) 

4. Water – 2 1/2 measuring cups 

5. Oil – 4 tbsp  and Salt accordingly

6. Finely chopped coriander to add at the end 

7. Juice of Lime – One 

METHOD : 

1. Turn Instant pot on saute mode . When warm add Oil . Add Onions ,green beans, chopped carrot , Chopped tomato and frozen green peas. Fry for couple of minutes .

2. UNPLUG ( If you Unplug it cools down and you don’t have any burnt bottom ) and add water  and salt .  Mix well . Taste water for salt and add accordingly . Add Upma Mix 

3. Close lid . Manual 2 minutes .After 2 minutes time   Unplug .

4.  It won’t build pressure . Open lid . Take out the inner pot. Check bottom . Mix gently Cool sometime and squeezeJuice  of Lime and chopped Coriander .

5. Mix gently . Taste for salt and add accordingly . 

                     PACK for KIDS LUNCH BOX with Plain curd .

                                           Or for Breakfast or for Dinner. It’s One pot meal . 

STOVE TOP : 

Recipe for 3 

INGREDIENTS :

One cup – Measuring cup 

1. UPMA MIX – 1  Cup ( Heat 1 tbsp Oil and add Urad dal – 1 tbsp , 1/2 tbsp Cumin seeds , 1/2 tbsp Mustard seeds. Broken red chillies – 2 to 3,  curry leaves and handful of Peanuts  .  Fry for couple of minutes . Add 1/2 cup whole wheat Vermicelli , 1/2 cup  Sooji or Semolina or Oats  . Fry till light brown . Cool and store in air tight container)   

2. Vegetables – One tomato ( chopped) , 10 green beans ( chopped) , Carrots – chopped , frozen green peas – 1/2 cup and Onion – 1/2 cup ( chopped ) 

3. Green chillies – 4 ( light green are mild or zero spicy . Adds taste and flavor to upma) , Ginger – small piece ( chopped) 

4. Water – 3 measuring cups 

5. Oil – 4 tbsp  and Salt accordingly

6. Finely chopped coriander 

7. Juice of Lime

METHOD : STOVE TOP with INSTANT UPMA MIX 

1. Heat a wide pan on medium high flame . When warm add Oil . Add  Chopped Onions, green beans, Carrots and frozen green peas, Cook for 2 minutes.

2. Add water and salt . Taste water and add accordingly .

3. Add Instant Upma mix. Mix well . Cook until the ingredients absorbs all water.

4. Switch off the stove. Cool and squeeze juice of Lime and finely chopped coriander .

5. Taste for salt and add accordingly . 

PACK for KIDS LUNCH BOX with Plain curd .

                                           Or for Breakfast or for Dinner. It’s One pot meal . 

ALOO METHI( POTATO WITH FENUGREEK LEAVES) WITH INSTANT GREEN DOSA AND MIXED NUTS CHUTNEY – INSTANT POT – LUNCH /DINNER

Aloo  Methi ( Potato with Fenugreek Leaves ) with Instant Green Dosa ( Masala Dosa ) .- INSTANT POT – Lunch / Dinner . With MIXED NUTS CHUTNEY 

Aloo Methi ( Potato with fenugreek leaves) is a dry curry I tried in Instant pot without adding water. I added whole bunch of Methi leaves and it’s not bitter. The ingredients I added has supressed the bitterness . I didn’t get any burnt sign and no water left. Happy about the outcome. Unplug when silver button Pops up and QPR after 5 minutes. The moisture from washed Potatoes will build the pressure. . The spices will  add flavor and taste to the curry.  Here is the Simple recipe with 5 main ingredients and Less cooking time.You can use Aloo Methi to stuff Paratha ( Indian Bread) or stuff in  Instant Dosa ( prepared with 2 lentils and grains  and soak for an hour ) or serve with Phulka or Steamed rice. I stuffed the Potato curry in Dosa and served with MIXED NUTS CHUTNEY. I’m sharing Dosa recipe and Chutney recipe in the same post. Here is the Simple recipe with everyday ingredients from your Pantry . 

Boiled Potato:   One Cup of Boiled Potato provides 293 micrograms of Copper and 69 milligrams of Phosphorous the two essential minerals . Need of Phosphorous helps to make several important Biological compounds including the lipids in your Cell membranes , Hemoglobin and DNA .It also contributes to Bone tissue . Copper supports several aspects of Brain function.Adding Boiled Potato’s to your diet boosts your Vitamins and Minerals intake which contributes to your overall Health.

INGREDIENTS AND METHOD FOR ALOO METHI : 

INGREDIENTS:

1.  VEGETABLES : Potato – 4 big or 8 Medium and Frozen green peas – 1/2 cup ,                        Onion – One big ( Finely chopped ) , Green chilli paste – 1 tbsp , Crushed Garlic – 4 cloves , Crushed Ginger – 1 tbsp

FENUGREEK LEAVES ( METHI) – ONE BUNCH 

2. Spice powders – Red  chilli powder , Coriander and Cumin powder – 1 tbsp 

3.  Dry mango powder or Juice of Lime or Grated raw Mango OR Sambar powder and MTR PULIGORE POWDER 

4. Oil – 2 tbsp , Salt and Turmeric – 1 /4 th tbsp

5. Seasoning – Mustard seeds – 1/2 tbsp , Cumin seeds – 1/2 tbsp and  Broken Red chillies – 4 

METHOD : 

1. Peel the Potatoes and cut into small cubes . Keep them in water till you are ready to cook and to avoid discoloration. Moisture  from potatoes will help build the pressure without adding any water .

2. Turn Instant Pot to saute mode . When warm add Oil . Splutter Mustard seeds, Cumin seeds, Red chillies. 

3. Add crushed garlic, Ginger and green chilli paste. Fry for a minute.

4. Add finely chopped Onions . Season with Salt and Turmeric. Mix well . Close with lid and cook for 2 minutes. Uncover and fry till onions are light brown.

Add washed FENUGREEK LEAVES ( METHI LEAVES) . Fry for couple of minutes .

5. Add cubed potato . Mix  well . DON’T ADD ANY WATER . Close the  instant pot lid. Manual 4 minutes. Unplug when silver button pops. QPR after 5 minutes. 

6. Open the lid . Saute for 2 minutes ( Optional) . Add  frozen green peas , red chilli powder , Coriander and Cumin powder .  Add Chopped coriander and Mint leaves.

7. Squeeze Juice of lime or dry mango powder or grated raw mango or MTR PULIGORE POWDER . Mix gently .

                            TASTE for Salt and Spices and add accordingly .

Use as STUFFING for Plain Paratha ( Indian Bread)  or as Stuffing for DOSA ( Lentil crepes) 

RECIPE FOR INSTANT DOSA :

  1. Soak 1/2 cup Split green moong dal and 1/2 cup Yellow moong dal and handful of Brown Basmati rice for One hour .

2. Grind with 2 green chillies, small piece of ginger, salt and sufficient water. 

3. No need to rest the batter . You can prepare Dosa immediately .

4. Stuff with ALOO METHI CURRY and

                                 SERVE with  Raw Mango Mixed NUTS CHUTNEY .

RECIPE FOR  RAW MANGO Mixed nuts CHUTNEY : 

1. Grind half cup mixed nuts , Handful of peanuts, handful of peanuts , 2 red chillies, 2 Green chillies , salt and 1/2 cup raw mango pieces with sufficient water. You can add handful of Coriander leaves .

2. Add 2 tbsp Oil . When warm add 1 tbsp Black split urad dal , 1/2 tbsp Cumin seeds, 1/2 tbsp Coriander seeds and 4 Broken red chillies.

3. Add this tadka to the Chutney .

           SERVE with MASALA DOSA . 

ZERO OIL SOUP WITH 16 BEANS AND SPECIAL INGREDIENT – LUNCH/DINNER – INSTANT POT – 5 MAIN INGREDIENTS

Zero Oil Soup with 16 Beans .IMG_2462 IMG_2461  One POT  Meal for LUNCH or DINNER  . KIDS will eat and drink without complaining about the ingredients. 

      What I like about this soup is we can Cook everything in One Pot. Easy and Simple recipe that you can prepare ahead of time and refrigerate and bring to boil before you serve for Lunch / Dinner .   It ‘s best Soup to try when the temperatures are dropping . It not only  keeps you warm , but fills you up. Easy way to feed Vegetables and Beans for Kids. Read about the Health Benefits of Ingredients I used at the end of the recipe .  I added a Special ingredient  which enhances  the taste of the soup. One pot meal for Lunch/dinner . Everyone in your family will enjoy it ( including picky eaters) without complaining about the ingredients.

INSTANT POT: 

Transfer all the Ingredients to Instant pot.  Close the lid . Manual( Pressure cook – 10  minutes ) .  Unplug when you see Low. NPR ( 5 to 10  minutes) .

Recipe for  3 People. 

INGREDIENTS:

1.Whole Grain Penne Pasta – 1/2 Cup and Potato – 1  to thicken the soup .

2. 16 Beans  -1/2 cup ( Soak overnight)  or Canned Beans  of your choice 

3.  VEGETABLES : Onions – 1/2 Cup( Chopped) and Garlic Cloves (4 to 6 ) – Crushed,  Tomatoes – 2 ( Finely Chopped), Bell Pepper – Medium ( Finely Chopped) and Vegetables of your choice ( Green Beans , Carrots , Chopped cabbage etc) .

4. Water – 3 Glasses ( 24 Ounces)

5.Pizza  Sauce – 1/2  cup ( Special Ingredient) or Salsa – 1/2 cup or Marinara sauce – 1/2 cup 

6. Spice powders : Red Pepper Flakes – 1 tbsp. ( Mild Spicy), Coriander and Cumin Powder – 1/2 tbsp. each, FRESHLY ground Black Pepper – 1/2 to 1 tbsp and Mixed Herbs – 1/2 to 1 tbsp

7. Cinnamon Stick – Small 

8. Salt as per taste

METHOD:IMG_2463

1. Soak Beans  Overnight Wash and transfer to inner pot . OR CANNED BEANS OF YOUR CHOICE 

2. To this add finely Chopped Onions ,  Chopped Potato , Crushed Garlic , Tomatoes , Bell Pepper , Chopped vegetables . Whole Grain Pasta,  and Pizza Sauce or Salsa .

3. Season it with Salt , Red Pepper Flakes , Coriander and Cumin Powder, Cinnamon Stick. 

4. Add water . Close lid . Manual  10 minutes. Unplug when you see LOW . NPR . 

5.  Open the lid.  MASH THE POTATO . Taste for Salt and  Spices  and add accordingly.   Add Mixed herbs and freshly ground Black Pepper. 

JUST INFO:IMG_2165 Source : HM .

1. Whole Grain or Whole Wheat :    If you select 100 Percent Whole Grain or Whole Wheat Products , the Bran and Germ of the Wheat will remain in your Meal and the Health Benefits will be Impressive.

2.Boiled Potato:   One Cup of Boiled Potato provides 293 micrograms of Copper and 69 milligrams of Phosphorous the two essential minerals . Need of Phosphorous helps to make several important Biological compounds including the lipids in your Cell membranes , Hemoglobin and DNA .It also contributes to Bone tissue . Copper supports several aspects of Brain function.

Adding Boiled Potato’s to your diet boosts your Vitamins and Minerals intake which contributes to your overall Health.

3. Cinnamon Stick :     Cinnamon helps people with Type 2 Diabetes . Improve their ability to respond to Insulin . Thus normalizing their Blood Sugar Levels.

4.Beans :  Scientists recommend that adults Consume 3 Cups of Beans per week to Promote Health and reduce the risk of Chronic Diseases.

5. Garlic :  Garlic is a natural antibiotic herb . It is effective not only against Bacterial Infections but against Fungal and Viral Infections.

 

KARELA MASALA STIR FRY – STOVE TOP – SIDE FOR ROTI OR WITH STEAMED RICE – NOT DEEP FRIED

Karela Masala stir fry – Stove top – Side for Roti or with Steamed rice and Dal – NOT deep fried 

 Kids are going to like this Bitter free Karela . Serve with Steamed rice and Dal . Do you like Karela( Bitter gourd) and cook frequently . Then you need to try this new recipe. Simple recipe prepared with few ingredients from your pantry. I marinade Karela for an hour to remove bitterness( Karela I  buy here are too bitter) . It’s a 3 step recipe. Pan fry Karela , fry Onions, roast and grind Spices . Mix all three. It’s that Simple recipe . You can prepare the Masala powder in your free time and refrigerate it . 

Add Oil and Spices according to your taste . As it is bitter , need to marinate at least for an hour. It is a very  low Calorie vegetable( If not deep fried) 17 Calories per 100 grams. Good source of fiber and helps in flushing out toxins from body. If you are adding Bitter gourd to your diet , make sure you limit 4 to 5 times in a month . It is a very Old age vegetable and traced back 600 years ago .It is grown widely as a backyard vegetable or as a field crop and commonly found in Africa , Asia . I Marinade karela in tamarind  and salt for an hour . This soaking will cut down the bitterness of Karela , will soften and cooks fast with less Oil . 

Recipe for 2 .

Preparation time;10 minutes Cooking time : 15 minutes .

INGREDIENTS :

MARINADE : Rub the Karela with salt and Marinade  in Tamarind juice for an hour. Pour tamarind juice in the slit. So they will become soft and cooks in less time and less oil . Flip in between while you chop Onions and prepare Masala powder .

1. Karela – 6 ( cut into half and make a slit in the middle )

2. Onion – One big ( thinly sliced)

3. Oil – 4 to 6 tbsp , salt and turmeric

4. Tamarind –  small Lemon size to marinade Karela

5. Spices to roast and grind – Handful of mixed nuts, Urad dal, Yellow moong dal and Channa dal , 1/2 tbsp Cumin seeeds , 1/2 tbsp Coriander seeds , Fenu greek seeds – 10 and 2 to 4 red chillies. Cool and grind with marble size tamarind and 4 cloves of garlic. 

You can add 3 cloves, 2 cardamom and small piece of Cinnamon stick while grinding. 

                      Mix the above spice powder with 1 tbsp curry powder for flavor , color and taste . ( I prepare CURRY POWDER at home and stays good for more than 15 days in refrigerator . I add tbsp for stir fry vegetables , stuffed vegetables , Biryani, Upma etc) 

METHOD: 

1. Heat a wide pan on medium high heat. Add 2 tbsp oil and place Karela in a single layer. Cover and cook until KARELA is soft ( say 3 to 4 minutes) . Check with knife .

2. Once soft uncover and cook until light brown on 4 sides( takes 4 minutes)

3. Transfer fried Karela to a plate. Cool and stuff with Masala powder

4. Add OIl to the pan and fry Onions till light brown.

5. Add Stuffed Karela and rest of the Masala powder. Squeeze Juice of lime if needed . Add finely chopped Coriander .

                      SERRVE as a side for Lunch /Dinner . or with STEAMED RICE and VEGETABLE DAL .