Aloo Gobi Ki Tehari (UP Style Vegetable Pulao)

Aloo Gobi Ki Tehari (Vegetable Pilaf - U.P. Style)

Recipe credit - Hawkins pressure cooker cookbook

Serves: 4
Preparation time: 10 minutes
Pressure Cooking Time: 3 minutes

Ingredients

Ghee / oil - 2 teaspoon

Bay leaves - 2

Cinnamon - 1 stick

Cloves - 4

Potatoes peeled and cut into quarters - 2

Cauliflower cut into chunky florettes- 10

Basmati rice - 1 1/2 cups

Dry ginger powder - 1/2 teaspoon

Asafoetida (hing) - 2 pinches

Red chilli powder - 3/4 teaspoon

Turmeric powder - 1/4 teaspoon

Salt - 1/2 teaspoon

Water - 2 cups

Garam masala powder - 1/2 teaspoon

Method

Heat oil in cooker for about 3 minutes. Add bay leaves, cinnamon and cloves. Stir for a few seconds. Add potatoes and cauliflower. Stir fry for about 2 minutes. Add all other ingredients except water and garam masala powder. Stir fry for about 3 minutes. Add water. Stir.

Close cooker. Bring to full pressure on high heat. Reduce heat and cook for 3 minutes.

Remove cooker from heat. Allow to cool naturally for 10 minutes.

Open cooker. Place tehari on serving dish. Sprinkle garam masala powder. Serve hot with curd / pickle / any gravy dishes of your choice.

Health benefits of Spinach

Health benefits of Spinach



Source - Reader’s Digest



Spinach is one of the best sources of the B vitamin folate – a cancer fighter – and carotenoids such as lutein, which help prevent muscular degeneration, the leading cause of blindness in older adults. One thing you're not eating: a lot of iron. The myth that spinach is rich in iron (which made Popeye strong) surfaced back in 1870 when a researcher's misplaced decimal point in a publication gave spinach an iron content 10 times higher than reality. Reality is that a serving (1 cup) of raw spinach contains only about 1 mg of iron, which is not well absorbed because it is the plant (haem) form of iron. The calcium it contains also isn't absorbed very well by your body, thanks to high concentrations of oxalic acid. But these disadvantages are heavily outweighed by other nutritional benefits.



Healing Powers



In addition to protecting your eyes from age-related muscular degeneration, thanks to its carotenoids, spinach has high concentrations of vitamin K, which can help maintain bone density and prevent fractures. Spinach is also a powerful source of potassium and magnesium as well as folate, all of which can keep blood pressure low, reducing the risk of stroke. Folate also appears to reduce the risk of lung cancer in former smokers, according to some studies.



Health Tips



To absorb more of the iron from spinach, eat it along with foods rich in vitamin C, such as red capsicum or orange segments. How much is enough: 1 cup raw or ½ cup cooked spinach leaves is one vegetable serving. Have at least five serves of vegetables every day.

Buying right:

Choose crisp, bright green leaves and stems with no sign of yellowing, wilting or bruising. For mild flavour and delicate texture, buy baby spinach. Remove sand or dirt by washing spinach in a sink or bowl of water. Opting for pre-packaged, pre-rinsed spinach eliminates this step, but even this spinach should be rinsed before using.

Onion Gojju

Onion Gojju

A sweet & sour side dish, goes well with Rotis, Dosa. Rice ....

Serves: 2 - 3

You will need

1 tablespoon oil
1/2 teaspoon mustard seeds
1 red chilli, broken
2 onions, chopped
3/4 teaspoon red chilli powder
1/2 teaspoon salt (or to taste)
1 teaspoon tamarind paste or 3 teaspoon tamarind juice
1 teaspoon jaggery
2 tablespoon water

Method

In a pan, heat oil. Add mustard seeds. When they begin to pop, add broken red chilli.

Add chopped onion and fry till golden color.

Add red chilli powder, tamarind paste or juice, jaggery, salt to taste and water. Cover with a lid and cook on a low heat for 10 - 12 minutes or until done and thickens. Serve with Rice / Rotis / Dosa ..

Surnali Dosa

Surnali Dosa

Makes: 7 - 8

You will need

1 cup (200 g) raw rice
1/2 teaspoon fenugreek seeds (methi seeds)
1/2 cup poha (beaten rice)
1/4 cup butter milk
75 g grated coconut
1/4 teaspoon turmeric powder
2 tablespoon jaggery, melted and sieved
1/2 teaspoon salt
2 teaspoon oil

Method

Wash and soak rice and methi seeds for 6 hours.

Soak poha one hour before grinding.

Grind together rice, poha, methi seeds, grated coconut, turmeric powder, jaggery, fenugreek seeds and salt until smooth paste. Add butter milk instead of water while grinding. Batter should not be very thick. It should be like normal dosa batter.

Transfer the batter to another big vessel and keep aside for 8 to 10 hours.

Heat non - stick dosa tawa and sprinkle 1/4 teaspoon oil on it. Pour 1 ladleful (120 ml ) of batter on it and keep it covered ( The batter should be able to spread by itself. It should not be spread with a ladle).

Cook on a low heat until the underside of the surnalli is brown. Carefully remove with a flat spatula. Serve hot with butter / pickle / chutney. You can also use an omelette pan (6 - 7 inches in diameter) instead of normal dasa pan.