Tag: Non Dairy Calcium

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Bhinda Bataka nu Shaak / Okra Potato Sabzi

Growing up, my mom would make traditional Gujarati food for dinner most days.  My brother and I loved eating a Gujarati thaali (not all the time) and one of my favorites was Bhinda Bataka nu Shaak.  The crunchy exterior of the potato that’s just soft enough to melt on the inside and the crispy okra to finish off the dish is just the perfect reminder of home to me.
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When I made this dish, I was so excited to share my love for it with kids.  I’ll be honest though, they didn’t take to the okra which broke my heart.  Sort of.  They ate the potatoes though.  But I’m going to keep trying to share my love of okra and hope one day they do like it as much as I do.
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But okra is so slimy!

Trust me, I know!  So my hack…. use frozen or pre-cut okra.  And fresh squeezed lemon juice.  Wait, what?  Yep, lemon juice helps break down the slime without turning your veggies into mush.
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Want to know something even more cool?  The “slime” (known as mucilage) actually contains soluble fiber.  Here are a few more benefits of eating okra:

  • High in antioxidants such as beta-carotene, xanthin, and lutein
  • Good source of Folate
  • Good source of Vit. C, Vit. A, and Vit. K
  • Good source of Non-Dairy Calcium, Iron, Manganese, and Magnesium

So try this delicious sabzi for your next Gujarati thaali.  It’s delicious and healthy and so easy to make.  Try it out!
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From my kitchen to yours, I hope this dish brings you the joy it brings me.

Bhinda Bataka nu Shaak / Okra Potato Sabzi

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Sapna
July 6, 2020
by Sapna
Cuisine Indian
Category Indian
Persons
4
Prep Time
15 minutes
Cook Time
25 minutes
Total Time
40 minutes

Ingredients

Instructions

  1. In a medium skillet, heat oil over medium flame.  Add mustard seeds, cumin seeds and hing.
  2. When the seeds start to splutter, add in the turmeric and cayenne pepper and let it cook to bloom for about 30 seconds.
  3. Add in garlic and tomatoes.  Cook until water from the tomatoes has evaporated.
  4. Add potatoes, coriander powder and salt.  Mix well.
  5. Add in the water and mix.  Cover and cook for 10 minutes, or until the potatoes are tender and most of the water has evaporated.
  6. Add in the okra and mix well.  Cover and cook for another 7-8 minutes.
  7. Uncover and add in the lemon juice.
  8. Turn heat up to med-high and cook for an additional 5 minutes, stirring occasionally to make sure the veggies don't stick to the bottom of the pan.  You want them to be just crispy on the outside.
  9. Turn off heat, and garnish with serrano peppers and/or cilantro.
  10. Serve hot with Roti or Rice or as part of a Gujarati thaali!

Notes

If you're using frozen okra, make sure you thaw them out, and pat them dry with a paper towel as you would with fresh okra.


Tags

30 minute meals,
Antioxidant Food,
dairy free,
Desi Khana,
Easy meals,
Gluten Free,
gujarati,
Healthy,
heart healthy,
homemade,
Indian Food,
Indian Food Blogger,
Non Dairy Calcium,
nut free,
okra,
potatoes,
shaak,
Sustainable,
Vegan,
vegetarian
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Sapna1 Comment

Adai Waffles / Lentil Waffles

By now, I’m sure you’ve heard of my friend Janani. I’ve mentioned her in a few recipes, especially the Greek Inspired Crepes and Instant Pot Kali Dal. She and I met when we were both about 7 months pregnant with our first child at an Indian store where the owner introduced us. We have been pretty close friends since and shared many recipes during our play dates and this one is inspired by her.wp-1592520709205.jpg
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When Aishani was a few months old, I remember Janani came over for a play date with her eldest. She brought over this batter and asked if I had veggies she could use. I was extremely curious as Sanaya was in a picky phase (honestly, I feel both my kids have always been in a picky phase!).wp-1592520709227.jpg

She explained what Adai is and I was instantly fascinated. Basically, it is a batter made out of 4 different lentils and a little bit of rice, soaked, ground, and cooked over the stove with veggies similar to a dosa or crepe fashion. So with one meal, I’m getting protein, fiber, non-dairy calcium, folic acid, and plenty of vitamins and minerals from the veggies. Seriously, major mom win! My kids love it and eat it with yogurt and it’s a family hit.wp-1592520709178.jpg

The basic batter recipe is Janani’s. I’ve never tried to change it because it’s perfect and it works. I did play around with it and turned the Adai crepes into waffles. It’s something fun for the kids; they get a kick out of eating waffles for lunch or dinner and I know it’s one of the healthiest waffles around! The texture keeps well and tastes so soft and fluffy. It’s really delicious.wp-1592520709677.jpg

For the girls, I served this with yogurt as that’s their favorite way of eating Adai. For the hubby and I, we had a topping of masala salsa on top which tasted amazing and completed this dish for us!

From our kitchen to yours, we hope you love these Adai Waffles!


Adai Waffles

  • Servings: 4
  • Difficulty: easy
  • Print

A savory lentil waffle filled with veggies that is healthy and delicious.

Notes:

1. The ratio of all the lentils and rice is always 1:1. Whether you want to make a lesser amount or more, the ratio before soaking will remain the same.

2. It is important to soak these lentils at least 4 hours. Soaking lentils helps remove the phytic acid which impairs the absorption of nutrients such iron, zinc and calcium.

3. If you make extra, and want to keep it for future use, you can store in the freezer. Just be sure to keep the batter plain without adding any of the ingredients as it will ruin when you thaw it out. Stores well up to 3 months in the freezer. Stores well up to 3 days in the fridge.

4. Parboiled or Idli rice works great for this recipe. If you don’t have it, regular jasmine rice works, but just be aware that when it is ground, you will get a bit of a grainy texture.

5. It is important to shred the veggies to help them and the lentils cook through properly. If the veggies are chopped and chunky, the lentils may not cook through completely (I speak from experience).

6. Use any veggies you have in your fridge. I’ve listed our favorites below.

Ingredients:

For the batter:

½ c toor / toovar dal

½ c urad dal

½ c chana dal

½ c red masoor dal

½ c idli rice / parboiled rice

1-2 dried red chilies

For the Waffles:

1 zucchini, shredded

1 large carrot, shredded

½ c broccoli, shredded

1″ ginger knob, shredded

1 tsp hing (asafoetida)

1 tsp salt

For the Masala Salsa:

½ c onions, chopped finely

1 tomato, chopped finely

1 serrano pepper, chopped finely (for a less spicy option, take out the seeds and ribs)

¼ c cilantro, chopped finely

1 lemon, juiced

1 tsp salt

1 tsp cayenne pepper

1 tsp chaat masala

Directions:

For the Masala Salsa:

1. Mix all of the ingredients tog⁸ether in a bowl and set aside to use for topping.

For the Adai Batter:

1. Soak each of the lentils and rice separately in water at least for 4 hours, preferably overnight.

2. Once they are soaked, add rice (drained of water) and red chilies to a blender with 3 Tbsp water. Blend to a thick batter.

3. Transfer to a bowl and repeat process with the lentils. If you want to combine them and blend them, that works also. Add water a little at a time so the batter is not too thin.

4. Mix this batter with the rice batter.

This batter is your base. You can make it ahead of time and store it in the fridge or freezer and use as needed.

For the Waffles:

1. In a bowl, add 1½ c Adai batter, hing and salt. Mix well.

2. Fold in the shredded veggies. If the batter is too thick, add in water, 1 Tbsp at a time, but don’t make the batter too thin and runny.

3. Heat the waffle maker on high and spray both sides with cooking spray.

4. Using a ladle, pour the batter into the waffle maker and spread across. Close the waffle maker and seal or flip and let it cook as a regular waffle.

5. Remove the waffle and repeat the process for the remaining batter.

6. To serve, spoon some of the masala salsa on top of the waffles and serve hot!

Serve with masala salsa, yogurt, mango pickle or all 3!

Enjoy!

Sapna1 Comment

Instant Pot Black Eyed Peas Curry

When Sanaya, my eldest, was about 3 years old, we had gone to Pankaj’s cousin’s house for a play date.  Sanaya and her cousin Aarya are besties.  They’re only 2 months apart in age and our families have gone through the journey of parenting together since we were pregnant.

Anyways, this story is from a time when Sanaya was very picky about food, especially Indian food.  Though I feel like in her short life, she’s either been picky or a proper foodie.  Kids!
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My sister-in-law, Aarya’s mother had made a black eyed peas curry.  I remember growing up my mom making this often so I got excited but nervous also.  Will Saanu eat it?  Will she like it?  I’m hoping she likes it because I’m really trying to get the girls to have an appreciation for Indian food.
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Surprisingly, and luckily, she loved it and for once, ate most of her food without a fuss.  I felt like I found a magical key.  Since then, this is one recipe I make often for the girls, especially when I’m in a pinch as it takes less than 30 minutes to make.
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These black eyed peas are perfect for a weeknight meal.  Not only are they delicious and quick to make, they are also rich in fiber, protein and non-dairy calcium.
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Notes:
I soak them at the beginning of meal prep.  If you don’t want to soak them, simply increase the cook time from 12 minutes to 20.

You can store any leftovers in the fridge for up to 3-4 days.

For Stovetop: Soak black eyed peas for at least 1 hour.  Then boil them in 4 cups of water for 45 minutes.  Drain and add to spices as indicated in step 5.  Add only 1 c water and cook for an additional 15 minutes.

For Slow Cooker:  Follow directions below and cook on low for 6 hours.

From my kitchen to yours, I hope you enjoy this Dal (Lentil)!


Instant Pot Black Eyed Peas Curry

  • Servings: 4
  • Print

Ingredients:

1 c dried black eyed peas, soaked

1 onion, chopped

2 tomatoes, chopped

4 garlic cloves, minced

1″ ginger knob, grated

1 bay leaf

1 tsp cayenne pepper

½ tsp turmeric

2 tsp coriander powder

1 tsp garam masala

1 tsp salt

2 c water for cooking

1 Tbsp lemon juice

1 Tbsp olive oil

1 tsp cumin seeds

½ tsp hing (asafoetida)

Directions:

1. Set Instant pot to saute mode.  Add oil and let heat.

2. Add cumin seeds and hing.

3. When the cumin seeds start to splutter, add in onions, ginger and garlic.  Saute for 3-5 minutes, until the onions are tender and translucent.

4. Add in the tomatoes and spices and cook for 3-5 minutes, or until the oil starts separating from the tomatoes.

5. Drain the water from the black eyed peas and add to the instant pot.  Add the 2 c water and mix well.

6. Cover instant pot and set vent to sealing postion.

7. Change setting to manual/pressure cook mode and set timer for 12 minutes.

8. When the timer goes off, let pressure release naturally for 10 minutes before releasing the remaining pressure.

9. Add lemon juice and give a quick stir before serving.

Serve with Naan or Rice.