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By Root 273 0

heat. Add cumin seeds, red chiles, coriander seeds, and peppercorns. Roast all ingredients until golden brown. In a small blender jar, add grated coconut, roasted spices, and warm water. Grind until smooth.

4. Once the plaintains are tender, add the kootu masala. Bring to a boil, reduce heat, and simmer for 15 to 20 minutes, until mixture is a stew-like consistency. Add brown sugar and tamarind paste. Transfer to a serving bowl. Serve warm with rice.

NUTRITION INFORMATION PER SERVING:

Calories: 91; Total Fat: 4 g (Saturated Fat: 2 g);

Carbohydrate: 15 g; Protein: 1 g; Fiber: 2 g;

Sodium: 304 mg

GF

Coconut Green Beans

Sem-Nariyal

PREP : 10 minutes

COOK : 10 minutes

MAKES : 6 servings

SERVING SIZE: ½ cup

Mustard seeds and coconut add a nutty taste to these finely chopped green beans. Enjoy them as a side dish or salad. For best result, use fresh green beans, although frozen can be substituted in a pinch.

3 cups (1 pound) green beans, cut into

¼-inch pieces

1 tablespoon canola or vegetable oil

1 teaspoon brown mustard seeds

2-3 dried red chiles

6-8 curry leaves

½ teaspoon salt

2 tablespoons water

¼ cup frozen or fresh coconut, finely grated

1. Heat oil in a nonstick fry pan on medium-high heat. Add the mustard seeds, cover with lid, and cook for a few seconds, until the mustard seeds stop popping. Add red chiles and curry leaves, and cook for a few seconds. Cover loosely with lid to contain the popping seeds.

2. Add the green beans, salt, and water. Stir to mix. Cover with lid, reduce heat, and simmer for 5 to 7 minutes, until the green beans are cooked.

3. Transfer to a serving container and add the grated coconut. Toss lightly.

NUTRITION INFORMATION PER SERVING:

Calories: 50; Total Fat: 4 g (Saturated Fat: 1 g);

Carbohydrate: 4 g; Protein: 1 g; Fiber: 2 g;

Sodium: 198 mg

GF, LF

Green Beans and Potatoes

Sem-Aloo

PREP :5 minutes

COOK : 10 minutes

MAKES : 4 servings

SERVING SIZE : ½ cup

For this dish, I typically use frozen green beans for convenience, except in the summer when fresh beans are plentiful. It’s a quick and easy favorite that goes with any dal.

2 teaspoons canola or vegetable oil

½ teaspoon cumin seeds

2 cups (8 ounces) fresh or frozen green beans

½ cup potatoes, peeled and cut into thin

1-inch pieces

½ teaspoon turmeric

½ teaspoon salt

2 teaspoons ground coriander

¼ teaspoon cayenne pepper, or to taste

2 tablespoons water

1. Heat oil in a nonstick fry pan on medium-high heat. Add cumin seeds and cook for a few seconds until golden brown. Add green beans and potatoes and stir.

2. Sprinkle with turmeric, salt, coriander, and cayenne pepper. Stir well. Add water. Cover with lid and reduce heat to medium-low. Simmer for 8 to 10 minutes, or until potatoes are tender. Stir occasionally.

3. Transfer to a serving bowl.

NUTRITION INFORMATION PER SERVING:

Calories: 51; Total Fat: 2 g (Saturated Fat: 0 g);

Carbohydrate: 7 g; Protein: 1 g; Fiber: 2 g;

Sodium: 295 mg

GF, LF

Snow Peas

Matar-Chilke Ki Subji

PREP : 10 minutes

COOK :10 minutes

MAKES :4 servings

SERVING SIZE : ½ cup

Snow peas are tender and sweet and cook in no time at all. I like to just lightly season them, maintaining the sweetness of the pods. When peas are in abundance in India, we would often sit and remove the peas from the pods. We would sometimes also carefully skin the inside layer from the pod and then cook the pods too. Snow peas remind me of the same taste without the hassle.

1 pound fresh snow peas

1 tablespoon canola or vegetable oil

½ teaspoon cumin seeds

1 cup frozen peas, thawed

½ teaspoon turmeric

½ teaspoon salt

½ teaspoon cayenne pepper, or to taste

¼ cup water

1. Cut pointy tips from both ends of the snow peas. Cut the pods into ¾ -inch pieces. Set aside.

2. Heat oil in a medium nonstick fry pan on medium-high heat. Add cumin seeds and cook for a few seconds until golden brown. Add the snow peas and peas and stir.

3. Add turmeric, salt, and cayenne pepper. Stir well. Stir in water. Cover with lid.