SOUTH INDIAN MEAL PLAN - 1



Planning a meal for everyday is as important as planning our work. We need the required amount of nutrition / energy levels to run our day to day life without any hindrance. Am not in for any western food stuffs / diet plans. My meal plate consists of regular food which i grew up with. Just that rice is been replaced on few days to other options like unpolished millets / dahlia. Few preparations like soaking tamarind, cleaning greens, making the masala do help during morning rush hour. Sharing a simple South Indian every day meal plan 1 in here.

On our today's plate:
Dahlia
Chinna Vengaya Vetha Kuzhambu / Shallots in tamarind stew
Keerai Masiyal / Amranthus Greens Curry
Gutti Venkaya Kura / Stuffed Brinjals
Vendakkai Kari / Okra Fry
Kondakadalai / Kala Channa Salad
Curd (home set)
Javvarisi Vathal / Sun Dried Sago Fryums (store bought)

How to make:
Dahlia - In a pressure cooker add washed one cup dahlia, two cups water and pressure cook for two hisses. Once the pressure settles eat it hot with the prepared meal. I usually make extra serving to be made into upma / kozhukattai for dinner.

Chinna Vengaya Vetha Kuzhambu - In a kadai heat 2 tbsp sesame oil, splutter 1 tsp mustard seeds, 1/4 tsp fenugreek seeds, 1/4 tsp jeera, 1/2 tsp thoor dal, 2 sprigs curry leaves, hing ans saute until they get roasted. Add 1/2 cup shallots, 1 tsp salt, and fry them until the onions are half done. Add 3 tbsp Sambar powder and roast it for two minutes. Add two cups tamarind water (mixed 1/2 tsp tamarind paste) and allowed to simmer for 10- 15 minutes or until the oil starts to floats on the sides. Now Kuzhambu is ready.

Keerai Masiyal - Remove the thick stalks of the greens and pressure cook for one hiss adding a tbsp of water. Allow to cool, pulse it with out any water. In a pan add a tsp coconut oil, 1/2 tsp mustard, 1/2 tsp jeera, 2 nos red chillies, 1 tsp urad dal, saute it add pulsed greens, salt, 1/2 tsp pepper powder if required, bring to gentle boil and switch off the heat.

Gutti Venkaya Kura -  In a pan heat a tsp oil, saute 4 red chillies, 1 tbsp chana dal, 2 tbsp urad dal, 1 tbsp coriander seeds, hing and make into coarse powder. Stuff the powder into the slit brinjals. Heat 2 tbsp oil in a kadai add curry leaves, place the stuffed brinjals and allow to cook in low heat for 10 minutes on one side, turn it and cook for another 7 - 8 minutes or until it gets roasted well. Any leftover powder can be added at the end to the brinjals and given a mix carefully without breaking.

Vendakkai Kari / Okra Fry - Heat a tsp oil in a kadai splutter one tsp mustard seeds, torn curry leaves one sprig, hing a pinch, add sliced vendakkai / okra and saute in medium heat until the mushiness goes off and the okra starts to get roasted. At this point add salt, one tsp red chilli powder mix roast it for couple more minutes and remove from heat.

Kondakadalai / Kala Channa Salad - With the cooked channa one cup, add cucumbers, tomatoes, salt, pepper, pomegrante give a quick mix and serve with a squeeze of lime juice.

Comments