Green Beans / French Beans Thoran

French or Green Beans thoran is a very often made sabzi in Kerala. This vegetable may be considered too common to feature in feasts in many places across the country but in Kerala, there are no qualms in including a beans thoran in a sadya. In fact, most times in a sadya, the thoran is either cabbage or green beans. Green beans is rich in Vitamin C, K, A, Manganese, Folate, Vitamin B6, B2, B1 and fiber. Unlike other carotenoid rich vegetables like carrot and pumpkin which are orange colored, beans hides its high carotenoid content under its chlorophyll rich green color. So, follow your mother's advise to "eat your beans" because it is healthy.

Ingredients

Beans - 2 cups, cut finely

Green Chillies - 3

Curry leaves - 5 to 6

Mustard seeds - 1 tsp

Oil - 1 tbsp

Turmeric pwd - 1 tsp

Salt to taste

Coconut - 3 tbsp

Onion - 1/4

Wash and slit the green chillies, chop the onion finely and keep aside. Using a silbatta / mortar pestle crush the grated coconut and chopped onion together.

Heat a kadai add the oil. When the oil is hot add the mustard seeds and let it splutter. Then add the curry leaves, the green chillies, turmeric powder, followed by the green beans. Sprinkle some water and add a little salt. Sauté and cover with a lid, pour some water on the lid and let it cook. Remove the lid and stir in between ensuring that it does not catch the bottom. When the beans has cooked but is still crunchy, add the crushed coconut and onion mix and stir and mix well. Continue stirring for a few minutes till the onion loses it raw taste and then take it off the heat.

Serve the beans thoran with rice, sambhar and pickle.

Mixed Vegetable Khichdi

The khichdi is a wholesome meal, usually had when unwell and the digestive system is not functioning to its fullest extent. It is a rice and moong dal mushy dish which is easily digestible making it ideal food for children as well. But this dish can be transformed to a one meal dish with the addition of vegetables and some aromatic spices. Whole moong adds additional fiber also. In fact, the Bengalis make their khichdi with vegetables and spices.

 

I remember a friend telling me "khichdi ke chaar yaar - papad, ghee, kadhi aur aachar", or something of that sort or maybe in a different order. These accompaniments add that extra zing to this meal.

Ingredients:

Rice - 1/2 cup
Whole Moong - 1/4 cup
Onion - 1 small chopped
Carrot - 1/2
Beans - 4-5
Green peas - 1 tbsp
Ginger - 1tsp chopped
Garlic -1tsp chopped
Green chilli - 2
Turmeric pwd - 1/2tsp
Salt to taste
Ghee - 1 tbsp
Water - 1.5 cups
Spice
Bay Leaf - 1
Black Elaichi - 1
Jeera - 1/2tsp
Dhania pwd - 1/2tsp

Soak the rice and moong in water for about 1 hour .

Heat the pressure cooker and add ghee into it. When hot, add the bay leaf, elaichi and jeera and let it splutter. Then add the chopped onions and stir for 2 to 3 minutes after which add the ginger and garlic. Let it fry well till light brown. The add the vegetables - carrot, beans, green peas and green chillies and stir for about 2 minutes. Drain the water from the rice and moong and add it to the cooker. Stir well. Add the turmeric powder and the salt and after mixing it well add the water. Once it boils check for salt and then close the pressure cooker and put on the weight. Let it cook for 3 whistles on medium heat, then open and serve in a bowl. Just before taking it to the table add a blob of ghee on top of the khichdi and serve with papad and achaar.

Mixed Vegetable Upma / Upumaav / Upama

Upma is one of those foods that is either really loved or absolutely detested by people, leaving hardly any fence-sitters. I do not like the upma on most days unless it is made with vegetables. For my husband it is the most comforting food that he falls back on for breakfast or lunch or dinner. But he likes it made simply, without tomatoes and vegetables which I do not eat. So at our home, if my husband is eating upma you can be sure I am eating something else! When growing up, whenever mom made upma, she cooked something else for me or made sure there was bread and cheese in the frig for me. I can live on sandwiches so her fall back plan for me was always bread with something for the stuffing!

I learnt to make an upma after marriage knowing that this was the go to dish for my husband. Its not easy to get the consistency right especially when you are starting off. Here in this post also, the measures I have given is more approximate than exact. Most of my cooking is done by the look, feel, taste and smell and I am giving you how to do it here. I prefer to add only little of what I like to call taste ingredients like salt, sugar, tamarind, chili powder, etc. initially. You can always add some later though the reverse, i.e., lessening of a taste ingredient is difficult. So be miserly at the start and add little by little as needed.

Broadly, follow these steps for making upma -

In a pan dry roast rawa on low heat till they look crisp which will take about 10 minutes, then keep aside. Heat oil in a kadai / deep pan for phodni / vagaar / tadka / tempering, add the mustard seeds and a few udad dal / split black gram. Tip, take a little more oil than required, it helps in fluffing the rawa when cooked. Once the seeds have spluttered add chopped onions, chopped green chilies and curry leaves, stir fry till the onions are soft and light golden. Add water into this and a little salt. Once it boils, lower heat and check for salt and add more if necessary. Tip, the water should taste a little saltier than you usually take in food. This is because rawa like potato absorbs salt making the upma tasteless if the water had exact salt to start with. Continuing with the upma, Raise the heat and once you have the water boiling again, slowly add the rawa into the boiling water. Add the rawa by tilting the container slightly to create a continuous flow without dumping a lot at one time. Stir the spoon in circles in one direction, mixing all the time. Do not stop stirring, lumps will form and your upma will good only for the trash can. Now, add as much rawa till the time, the mix has come together and it becomes difficult to stir the spoon. Stop adding the rawa, lower the heat and keep stirring to bring the whole mixture together. Tip, keep some boiling water handy incase you added too much rawa by mistake and incase you need to use this extra water the rule is to add little - stir well, then add more if required. If the water is all absorbed then pile all the upma into a mound then take the pan off the heat and keep covered for about 5 to 10 minutes. Then, uncover and stir the upma to fluff it up.

Mixed Vegetable Upma
Ingredients
Rawa / Sooji / Cream of wheat - approx. 1 cup
Pyaaz / Kaanda / Onion - 1 medium, finely chopped
Tamatar / Tomato - 1 small, finely chopped
Gaajar / Carrot - 2 tbsp. finely chopped
Farasbee / Beans / French Beans - 2 tbsp. finely chopped
Vatana / Matar / Green peas - 2 tbsp.
Mirchi / Hari Mirchi / Green Chili - 1 finely chopped
Rai / Mustard seeds - 1/2 tsp.
Kadipatha / Curry leaves - 2 - 3 torn into pieces (optional)
Coriander leaves - 1tsp. chopped
Water - 1.5 cups
Oil - 3 tbsp.
Salt to taste

In a pan dry roast rawa on low heat and keep aside. Heat oil tempering, add the mustard seeds and once it splutters add chopped onions, chopped green chilies. Stir fry till the onions till soft and translucent. Add the finely chopped tomatoes and fry it for a minute. Add turmeric powder, stir, then add water into this and a little salt. Add the chopped carrot, green peas and french beans and let it cook for about 5 minutes till still crunchy. Raise the heat till boiling and add the rawa slowly stirring all the while. When the mixture has come together switch off the heat and keep covered. Add the chopped coriander leaves and fluff the upma up. You can also add 1 or 2 tsp. grated coconut to this.

Spoon some into a bowl and get some piping hot tea to go with it! Enjoy!!!