Category Archives: Stir-Fry Vegetables / Subjis

How to sprout Mung Beans @ home

 

Anyone who maintains a vegetarian lifestyle probably gets asked the same question over and over again: where do you get your protein? Often, the answer is, “beans!”

Mung beans make a great addition to a vegetarian diet – they’re light on the stomach and filled with nutrients. They’re used in weight loss because of their high fiber content (they fill you up, not out). They also have quite the reputation….

In Chinese medicine, mung beans are known for their anticancer properties. They reduce inflammation, which scientists now believe is a main cause of malignancy.

Ingredients:

  • 1 cup mung beans
  • 2 tsp. oil
  • pinch of asafoetida
  • 1/2 tsp. turmeric
  • 2 tsp. grated ginger
  • 1 tsp. of black salt
  • 1/2 tsp. regular salt
  • 1 tsp. lemon juice
  • 1/2 tsp. chili pepper

How to prepare:

  1. Pour 1 cup of mung beans onto a plate. Check for stones.
  2. Wash mung beans very thoroughly (four to five times in a warm water).
  3. Fill water in a bowl 2 inches above the beans.
  4. Let it soak overnight.
  5. In the morning, wash beans thoroughly without touching them. Drain the water completely.
  6. Place inside an airtight container.
  7. Turn container onto its side.
  8. Let sit for 24 hours; you will see sprouts coming out. They’ll become more multiple.
  9. After 24 hours, the sprouts are ready.

You can also prepare mung beans with stir fry. To prepare in this manner take the following steps:

  1. In medium saucepan,  heat oil.
  2. Add asafoetida, turmeric, and chili flakes.
  3. Add washed sprouted mung beans, the seasoning, and two tablespoon water.
  4.  Let it sizzle then add lemon and stir.
  5.  Healthiest item on the planet is ready! Enjoy!

For spicy mung beans, check out our recipe here.

Mung beans are filling – they take care of hunger. And they’re so nutritious, they might keep you younger.

Quick Stir Fry Noodles

 

Asian Noodles

From college students to parents, noodles are a staple of dinner. There’s a reason for this: noodles are easy! If you can boil water, you can prepare pasta. And you don’t need to plan ahead: this is the perfect on-the-go dish for on-the-go people.

The Quick Stir Fry Noodles offer the ease of plain noodles but with a little something extra. The ingredients amp up nutrition and provide a well-rounded feast full of flavor. It’s a dish so good your kids will eat their veggies without hours of protest.

 

Time : 30 minutes  Serves : 4

Ingredients:

  • 8 ounces of noodles – any kind can be used from spaghetti to quinoa-based
  • 1 tbsp olive oil
  • 1 cup sliced white cabbage
  • 1 cup sliced red cabbage
  • 1 zucchini, diced
  • 1 yellow squash
  • 1 red bell pepper, diced
  • 2 tbsp of reduced sodium soy sauce
  • 3 cloves of garlic minced
  • 1 tbsp of Sambal Oelek chili sauce
  • 1 tbsp fresh grated ginger
  • 1 bunch scallion
  • 1 cup tofu cubes, sauteed

 

spring veggies

How to prepare:

1. In a large pot of boiling, salted water, cook pasta according to package instructions. Then drain well, rinse with cold water, and set aside.

2. Heat olive oil in a large skillet over medium-high heat.

3. Add ginger, scallions, cabbage, squash, zucchini, and bell pepper.

4. Cook and stir frequently until tender.

5. Add chili paste and soy sauce, then stir.

6. Serve immediately.

7. Garnish with cilantro and crushed peanuts.

This dish is great when you need to be fast. It’s full of fine flavors and good health that lasts!

 

Enjoy!

 

Saute’ Veggies

 

 

Spiced Up Green Beans

Green Beans
Green Beans are an everyday staple in my household. We cook it almost once a week.  Green beans are also called Fansi Nu Shaak.

Cooking Difficulty Level:  Easy
Cooking Time: 20-25 Minutes
Recipe Type: Vegan

Ingredients:

2 Pounds Fresh Green Beans
2 Tablespoons Oil
1/2 Small Chopped Onion (optional)
1/4 Teaspoon Red Chili Powder
1/4 Teaspoon Turmeric
2 Teaspoons Coriander & Cumin Powder
1 Teaspoon Ajwain
Pinch Asafoetida
Fresh Grated Coconut to garnish
Chopped Cilantro to garnish
Salt to taste
Washed & Cut Green Beans

How to prepare:

  1. Wash, trim, and chop green beans into small pieces.
  2. Heat oil in a medium sauce pan with a lid.
  3. Add Ajwain, Asafoetida, and Green Beans.
  4. Add Salt, Turmeric, Coriander, and Cumin Powder.
  5. Stir well and cover.
  6. Reduce heat to low, mix well, and cook for 10 minutes until done.
  7. Garnish with Cilantro and Chopped Onion.
  8. Slivered Almonds and Shaved Coconut Flakes can also be used as garnish.
  9. An easy variation of this recipe would be to add small cut potatoes, chopped onions, or peas.
  10. It is ideal with Roti,  Rice and any kind of Dals.

Cauliflower, potatoes, peas Curry/ subji

Quick and Easy vegan Cauliflower, potatoes Curry/Subji

This  Indian traditional  recipe is full of fiber and infused with cumin, turmeric and chili flavors.

Ingredients: 

  • 2 cup washed and cut cauliflower florets small
  • 1 cup washed and cut potatoes cubes
  • 1/2 cup frozen peas thawed
  • 1/2 cup washed and cut tomatoes
  • salt to taste
  • 2 tsp vegetable oil
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds
  • 1/4 tsp turmeric
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • 1 tsp garam masala optional
  • 2 pc cinnamon sticks optional
  • 2-3 cloves optional
  • cilantro to garnish
cauliflower,peas and potatoes in a wok
  • How to prepare
    1. In a microwave boil cut cubed potatoes for 2-3 minutes with little water. Set aside.
    2. In a wok on medium heat  add oil.  Add cinnamon sticks,cloves, mustard  and cumin seeds.
    3. Once it sizzles add cauliflower and stir.
    4. Drain water, add potatoes, peas and stir gently upside down.
    5. Add salt, turmeric, chili flakes , coriander and cumin powder.  If you prefer more heat sprinkle garam masala sparingly. Stir  gently making sure spice and vegetables blends evenly.  Cover and let it simmer for 2-3 minutes.
    6. Add tomatoes or fold in tomatoes,
    7. Add cut tomatoes stir and cover. Let it simmer for 3-4 minutes.
    8. Garnish with cilantro. Serve with rice various dals or rotis.

Enjoy the flavor! How did you like the dish let me know in your comments!

Zat pat Aloo Subji

Zat Pat Aloo is a recipe by my friend Padma Reddy. I enjoyed watching her making it. I am sure you will like it.

potato subji

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Tasty Potato Subji

Aloo aka means potato subji is very popular all over India.

Basic recipe is same with some minor variations. In Gujarati language its called Batata nu shaak

Potato subji is always favorite among children and adult alike. It goes with Khichdi, rice dishes and different kind of rotis as well.

Ingredients:

  • 1 lb potatoes
  • 4 tomatoes
  • 1 large onion
  • 1 tsp salt
  • 2 tbsp oil
  • 1/4 tsp turmeric
  • 1/2 tsp ground red pepper
  • 1 Tsp each ground coriander and cumin powder each
  • 1 Tsp ginger paste
  • 1 Tbsp Yogurt optional
  • 1 Tsp Garam masala
  • 2 Tbsp fresh finely chopped fresh cilantro leaves

How to Prepare


1. Peel potatoes and immerse into the water so it does not tarnish.

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2. Cut onion as you wish into pieces.

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cut potatoes

3. Cut potatoes into cubes.

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saute onion and potatoes

4. In a wok on a medium high heat add oil of your choice. Add onions and potatoes and saute them till golden brown. It can take 5-7 minutes to to saute’ them.

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Zatpat aloo

5. Add Ginger paste and salt. Mix with spatula very well. Cover and let it cook in steam for few minutes till potatoes are little soft and tender.

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Spices

6. Add red pepper, turmeric, coriander and cumin powder and tomatoes and  mix it well. Add 1 cup of water. Cover and let it cook more.

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Aloo subji

7. Add yogurt, garam masala and few cilantro leaves. Stir, Cover.

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Batata Nu Shaak

8. Potato subji is ready for you. Enjoy it with warm tortillas or rice, its equally palatable.

Serve potatoes warm.

Tips

Yogurt and garam masala goes together. If you like mild flavor omit garam masala.

For vegan I highly recommend not to add yogurt. This potatoes dish is flavorful at any time .

Does your dish look this colorful? Let me know in your comments!

How did you make this dish? I would love to hear your recipes and happy to post it on my blog.

 

Vegan Cole Slaw

Vegan Cole slaw

cabbage,bell pepper

Vegan Cole Slaw

 RAW FOOD:  INDIAN COLE SLAW

Cabbage is one of the healthiest vegetables. It is full of vitamins and anti oxidants.

This is a simple quick recipe of cabbage you will sure to love.

Ingredients:

1/4 small head of green cabbage

1 fresh green Serrano chiles, seeded

1/4 large red bell pepper, stemmed, seeded and cut into thin strips

1 tbsp of dry peanuts crushed

2 tbsp of fresh cilantro chopped finely

1 tsp sea salt

1 tsp lime juice

2 tbsp canola oil

1 tsp mustard seeds

1/4 tsp turmeric

cabbage, cilantro, bell pepper

 

 How to prepare:

1. Place the half cabbage on cutting board. Remove the core and tough rib from the cabbage.

2. Slice as thin as possible and place it in a large bowl.

3. Slice the chiles and red bell pepper into thin strips.

4. Add them into a bowl.

5. Add salt, lime juice, cilantro and ground peanuts powder.

 

6. Heat the oil in a small skillet over medium high heat. Add mustard seeds and let it pop about 30 seconds.

7. Remove the skillet from heat and add turmeric.

 

 

8. Pour the heated oil over the mixture of cabbage. It is a good idea to wipe clean the oil from skillet with little cabbage shreds.

9. Mix the cabbage evenly so it coats every shred with mustard and oil.

This Nutty, citrus flavor slaw is ideal as salad course or as an accompaniment to traditional meal.

Tips;

Carrots, red cabbage can be added at any time.

Have you tried any other way Cabbage salad , let me know in your comments!

 

Ancient Butternut Squash Recipe from my Home Town

Recently my neighbor gave me a fresh butternut squash from her vegetable garden. I have some fresh ridge gourd from my home garden. Suddenly it reminded me a traditional recipe from my home town Patan, from state of Gujarat, India. 
Here, today I have old version of a quick recipe of stir fry Ridge Gourd and Butternut squash in new environment. It is healthy quick and best part of it can be substituted for any other vegetables.

 My Home Town 

Butternut Squash and Ridge Gourd

Prep Time: 10 Minutes
Cooking time: 10 Minutes
Serves: Five
cooking level very easy
Gluten free, Jain ,Vegan 


Ingredients:

  • 2 cups chopped butternut squash
  • 2 cups chopped ridge gourd
  • 1/2 tsp of salt
  • 1/4 tsp of chili
  • 2 tsp coriander/cumin powder
  • 2 tsp of olive oil
  • 1/4 tsp turmeric
  • pinch of astofedia
  • 1 tsp of lemon juice
Cut Pieces of Ridge Gourd and Butternut Squash

How to Make:

  1. On a medium heat in a wok add two spoon of oil.
  2. Add a pinch of astofedia and add ridge gourd and squash.
  3. Stir fry all the vegetables gently. Add salt, chili, tuermeric and coriander/cumin powder. Add lemon juice.
  4. Saute’ the vegetables. Cover and let it cook. Stirring them occasionally. It will take 4-5 mintues.

Congratulations, you just made a delicious stir fry vegetable dish loaded with vitamins!

BONUS: For variation peas can be added. Enjoy 🙂

Ridge gourd and butternut squash stir fry

    Have you tried recently any different squash recipes? Let me know in the comments below!

    How to make Pav Bhaji

    The Final Product: Delicious Pav Bhaji

    Pav Bhaji is a famous street food all over Mumbai, India! If you have never had it, it is a mouth watering and tantalizing to your taste buds. The perfect end to a late night party 😉 This dish is popular to young adults and kids alike. Each cook has their own variation to their Pav Bhaji reciepe, this one below is my favorite because it easy to cook and tastes amazing!

    • Serves: 4
    • Prepration time: 30 minutes
    • Cooking level: Easy
    • Want to make it Vegan? Replace Butter with Oil
    • Want to make it Gluten Free? Just use GF Bread

    Ingredients:

    For Bhaji:

    • 3 Medium boiled potatoes boiled and smashed
    • 2 meduim chopped onion
    • 2 Medium tomatoes crushed
    • 1 and 1/2 cup Frozen Peas and Carrots smashed
    • 1 Small green chilli
    • 1 Small piece of ginger
    • 2 Cloves of garlic
    • 1/4 tsp of salt
    • 1/2 tsp of Badshah Pav Bhajji masala
    • 1/2 Cup of tomato sauce
    • 2 tbsp oil or butter

    For Breads:

    • Stick of butter softened
    • 1 tsp pav bhajii masla
    • Chopped cilantro to garnish
    • Lemon wedges

    Time to Cook! How to prepare:

    1. Chop Chop Chop!
    In a handy chopper chop the onion, garlic, ginger and green chili. Take it out in a bowl. Set aside. Chop the tomatoes place in a bowl. Set aside.
    Boil and smash the peas and carrots. Set aside.

    2. In a wok or big pan on medium heat add butter. Add onion, garlic, ginger and chili. Sauté them. Soon onions will be translucent.

    3. Add tomatoes and stir fry them till it cooks and changes the color.

    4. Now add salt and Pav Bhajii masala and mix it properly.

    5. Add boiled peas, carrots and potatoes. You may need to add 1/2 cup of water at this time.

    6. Simmer for 3 minutes and add tomato sauce.

    7. Simmer for 5-7 minutes and cover on low heat.

    Bhajii should not be watery or dry so keep heating until the Pav Bhaji consistency is preferable to you.

    8. The “Pav” in Pav Bhaji means bread on a skillet medium heat, add butter, add masla and roast the bread on both sides. Add cilantro for added flavor.

    Let me know how your Pav Bhaji turned out in the comments!

    Serve with a slice of lime for an extra zest!

    Oven Baked Cauliflower

    Usually I make cauliflower with little oil and curry powder. But, recently I made with little effort using oil and spices and roast it in the oven.  It turned out delicious and yummy!

    Preparation Time:10 minutes

    Cooking Level: Very Easy

    RECIPE TYPES:
    AO = Anti-Oxidant
    DF = Dairy Free
    GF = Gluten Free
    HF = High Fiber
    LS = Low Sugar
    V = Vegan
    •  Ingredients:
      Cauliflower washed and cut length wise
      Salt to taste
      Black pepper
      Thyme fresh or dried
      Basil leaves fresh or dried
      1tsp of giardiniera marinated pepper mix mild flavor(optional).

    How to prepare:

    1. Wash and cut cauliflower lengthwise as in picture.

    2.In a mixing bowl. Add cut cauliflower, spray olive oil, add
    salt, pepper, thyme and basil.

    3.As shown in picture spread it on cooking sheet notice how it is full flower like mini trees.

    4.Roast on 400 degrees for say 15-20 minutes till it is shrunk in size. See in picture mini trees look little small.

    4. Take it out in a bowl. Mix with giardiniera this is totally optional or to taste.

    Enjoy! This the best way to get your one of the five servings of veggies!
    Try it with fresh healthy Broccoli as well.

    Kadai Tofu/Paneer

    During my recent  trip to New Zealand. I found  Indian restaurants’ spread all over the town. Me and my  husband  love to eat at Indian restaurants wherever we go. Needless to say I often end up in Indian restaurant as first choice. I found one panner dish in the restaurant that was amazing- Kadai Paneer.
    Often at home, I try to cook healthy as much as possible. So at home I make the vegan recipe substituting tofu for paneer. .

    Cooking level : Medium
    Preparation time 10 minutes
    Cook time 10 minutes
    Serves: 3-4

    AO = AntioxidantDF = Dairy FreeGF = Gluten FreeHF = High FiberHP = High ProteinJ = JainLS = Low SugarV= Vegan




    Ingredients:
    One pack extra firm tofu or regular panner
    2 tbsp whole dried coriander seeds
    2-3 whole red chilis to taste optional for spiciness
    1/4 tsp turmeric powder
    Red,Green and Yellow bell peppers cored and cubed
    2 tbsp oil
    4 cloves of garlic for( Jain may omit garlic)
    1 tsp ginger paste (Jain may omit ginger)
    2 tbsp of tomato sauce (canned or regular)
    salt to taste
    You may use chili garlic sauce for more spiciness instead of coriander seeds and red chillis.

    How to make:
    Freeze tofu over night. When ready to cook thaw  tofu and drain excess water. Slice it into cubes set aside.
    For Paneer slice into cubes.Ready to use cubes are also available in the grocery store.
    Spray oil of your choice on paneer/tofu.
    In toaster or oven bake it for 10-15 minutes on 200 degrees.
    Grind red chilies and coriander seeds into coarse powder.
    On a medium high heat, heat 2tbsp of  oil in a wok
    Add garlic and ginger paste, bell peppers, salt, and coarse coriander powder saute it for 3-4 minutes.
    Add Tofu /paneer cubes
    Mix with wooden or plastic spatula. So, that tofu or panner cubes are intact
    Add tomato sauce and cook it  for few minutes on a low/medium heat.
    Serve with your favorite roti, rice or pita bread.
    Enjoy!