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Category: Veggies

  • Jackfruit: The Versatile Fruit Taking Global Cuisines by Storm

    Jackfruit, scientifically known as Artocarpus heterophyllus, stands out as the largest tree-borne fruit and a culinary favorite across many cultures. In this post, we explore jackfruit’s essential qualities, its nutritional benefits, and step-by-step recipes from its traditional roots in India and Southeast Asia to its modern uses in vegan cuisine.

    Introduction to Jackfruit

    Jackfruit is renowned for its size, unique flavor, and versatility. It can weigh up to 100 pounds, with ripe jackfruit offering sweet, banana-flavored flesh and unripe jackfruit providing a meat-like texture perfect for savory dishes.

    Nutritional Profile

    Jackfruit is a boon for health-conscious eaters, especially vegans and vegetarians:

    • Vitamin C: Boosts immune system and skin health.
    • Potassium: Supports heart health and blood pressure regulation.
    • Dietary Fiber: Promotes digestive health and satiety.
    • Protein: Offers more protein than most fruits, making it ideal for plant-based diets.
    • Antioxidants: Helps reduce inflammation.

    Culinary Uses Across Regions with Recipes

    • India:
      • Kathal Biryani (North India):
        1. Ingredients: 500g diced young jackfruit, 2 cups basmati rice, onions, tomatoes, ginger-garlic paste, biryani masala, saffron, milk, and cooking oil.
        2. Preparation:
          • Marinate jackfruit in biryani masala and ginger-garlic paste.
          • Cook rice until it’s 70% done.
          • Fry onions until golden, add tomatoes and marinated jackfruit, cook until tender.
          • Layer the cooked jackfruit and rice in a pot, sprinkle saffron-infused milk over the top, and cook covered on low heat for 20 minutes. (for vegan recipe substitute with coconut milk)
      • Chakka Pradhaman (Kerala):
        1. Ingredients: 2 cups chopped ripe jackfruit, 1 cup jaggery, 3 cups coconut milk, cardamom, ghee, and cashews.
        2. Preparation:
          • Cook jackfruit with jaggery and a little water until the mixture thickens.
          • Add coconut milk and cardamom, simmer until the pudding thickens.
          • In a separate pan, fry cashews in ghee until golden, then mix into the pudding.
    • Southeast Asia:
      • Thailand – Som Tam Khanun (Jackfruit Salad) (Vegan):
        1. Ingredients: 300g shredded young jackfruit, cherry tomatoes, long beans, chilies, garlic, fish sauce, palm sugar, lime juice, and peanuts.
        2. Preparation:
          • Pound garlic and chilies in a mortar. Add long beans, pound lightly.
          • Add jackfruit, tomatoes, fish sauce, palm sugar, and lime juice. Mix and crush lightly.
          • Garnish with peanuts before serving.
      • Vietnam – Goi Mit Tron:
        1. Ingredients: 200g young jackfruit strips, mixed herbs (mint, basil), lime dressing, crushed peanuts, and optional shrimp.
        2. Preparation:
          • Toss jackfruit with herbs and lime dressing.
          • Garnish with peanuts and optional shrimp for added flavor.
    • Modern Western Dishes:
      • Jackfruit Tacos:
        1. Ingredients: 500g young jackfruit, taco seasoning, onions, garlic, lime, cilantro, tortillas.
        2. Preparation:
          • Cook onions and garlic until soft. Add jackfruit and taco seasoning, cook until it resembles pulled pork.
          • Serve on warm tortillas with lime and cilantro.
      • Jackfruit Ice Cream:
        1. Ingredients: 2 cups ripe jackfruit puree, 1 cup cream, sugar to taste.
        2. Preparation:
          • Blend jackfruit with cream and sugar.
          • Freeze in an ice cream maker according to manufacturer’s instructions.

    Historical Context

    Originally from the Western Ghats of India, jackfruit has been cultivated for thousands of years, spreading across Southeast Asia and into modern kitchens worldwide, especially valued in vegan and vegetarian dishes for its meat-like texture.

  • South African Style Sorrel Soup

    South African Sorrel Soup is a delightful blend of tangy sorrel leaves, vegetables, and spices creating a refreshing and unique culinary experience. This soup, popular in South Africa, features the vibrant flavor of sorrel leaves complemented by onions, potatoes, and a medley of spices, resulting in a light yet deeply satisfying dish. Served hot or cold, this soup offers a tangy and comforting taste that delights the palate.

    Ingredients:

    • 2 cups sorrel leaves, chopped
    • 1 onion, finely chopped
    • 2 potatoes, diced
    • 2 carrots, diced
    • 2 cups vegetable or chicken broth
    • 2 cups water
    • 2 tablespoons butter or oil
    • 1 teaspoon ground cumin
    • 1 teaspoon ground coriander
    • Salt and pepper to taste
    • Fresh cilantro or parsley for garnish

    Steps:

    1. In a pot, melt butter or heat oil over medium heat. Add chopped onions and sauté until translucent.
    2. Add diced potatoes and carrots. Cook for 5 minutes, stirring occasionally.
    3. Stir in ground cumin and coriander. Cook for an additional 2 minutes to release the flavors.
    4. Add sorrel leaves to the pot and sauté for 3-4 minutes until they wilt.
    5. Pour in vegetable or chicken broth along with water. Bring to a boil.
    6. Reduce heat to a simmer, cover, and cook for 20-25 minutes until vegetables are tender.
    7. Use an immersion blender or transfer the soup to a blender (in batches) and blend until smooth.
    8. Season with salt and pepper to taste.
    9. Serve hot or cold, garnished with fresh cilantro or parsley.

    Sources: Africanbites.com, The Spruce Eats, Food.com

  • Pulicha Keerai Thanni Saaru

    Pulicha Keerai Thanni Saaru (Tangy sorrel leaf dish)

    Pulicha Keerai Thanni Saaru, a South Indian delight, is a light and tangy sorrel leaves broth infused with tamarind and aromatic spices. This invigorating soup-like dish brings together the freshness of sorrel leaves, the sourness of tamarind, and the flavorful blend of spices, creating a refreshing and comforting experience. Enjoyed as a soothing accompaniment or a standalone soup, it offers a burst of tangy and savory flavors.

    If you don’t have sorrel leaves you can substitute spinach or other leafy greens as well. The important thing to remember is this is a healthy tasty way to add more greens to your diet.

    Ingredients:

    • 2 cups sorrel leaves (pulicha keerai), chopped
    • 1 small onion, finely chopped
    • 1 small tomato, finely chopped
    • 2-3 garlic cloves, minced
    • 1 green chili, slit lengthwise
    • 1/2 teaspoon mustard seeds
    • 1/2 teaspoon cumin seeds
    • 1/4 teaspoon turmeric powder
    • Small piece of tamarind (about a marble-sized ball)
    • 2 cups water
    • 1 tablespoon oil
    • Salt to taste
    • Fresh coriander leaves for garnish (optional)

    Steps:

    1. Soak the tamarind in 1/2 cup warm water and extract the juice. Set aside.
    2. Heat oil in a pan over medium heat. Add mustard seeds and let them splutter.
    3. Add cumin seeds, minced garlic, and slit green chili. Sauté for a minute.
    4. Toss in chopped onions and sauté until they turn translucent.
    5. Add chopped tomatoes and cook until they soften.
    6. Incorporate chopped sorrel leaves and sauté for 2-3 minutes.
    7. Pour in the tamarind extract, add turmeric powder, and season with salt. Mix well.
    8. Add 1.5 cups of water and bring it to a gentle boil.
    9. Let it simmer for 5-7 minutes on low heat.
    10. Garnish with fresh coriander leaves if desired and serve hot as a mixed with hot rice.
    11. Add some ghee to take it to the next level.

    Sources: Kannamma Cooks, Padhuskitchen, South Indian Foods

  • Sorrel & Lentils

    Gongura Pappu (Sorrel & Lentils)

    Gongura Pappu is a comforting Andhra lentil stew/curry infused with the unique tartness of sorrel leaves. This dish combines yellow lentils (toor dal) cooked to a creamy consistency with a tempering of spices, sorrel leaves, and tomatoes. The earthy lentils paired with the tangy sorrel leaves create a delightful balance of flavors, making it a nourishing and wholesome meal always enjoyed with steamed rice or chapatis. We recommend some ghee with the hot rice and gongura pappu.

    Ingredients:

    • 1 cup toor dal (yellow lentils), washed
    • 2 cups sorrel leaves (gongura), chopped
    • 2 tomatoes, chopped
    • 1 onion, finely chopped
    • 2-3 green chilies, slit lengthwise
    • 1 teaspoon mustard seeds
    • 1 teaspoon cumin seeds
    • 1/2 teaspoon turmeric powder
    • 1/2 teaspoon red chili powder (adjust to taste)
    • A pinch of asafoetida (hing)
    • Few curry leaves
    • 2-3 garlic cloves, minced (optional)
    • 2 tablespoons oil or ghee
    • Salt to taste

    Steps:

    1. Boil the toor dal in 3 cups of water until soft and mushy. Mash it well and set aside.
    2. In a separate pan, heat oil or ghee over medium heat. Add mustard seeds and let them splutter.
    3. Add cumin seeds, asafoetida, and curry leaves. Sauté for a few seconds.
    4. Toss in chopped onions and green chilies. Sauté until onions turn translucent.
    5. Add minced garlic (if using) and cook for a minute.
    6. Incorporate chopped tomatoes. Cook until they soften.
    7. Add the sorrel leaves (gongura) and cook for about 5-7 minutes until they wilt and release their tanginess.
    8. Combine the cooked dal with the sorrel mixture. Add turmeric powder, red chili powder, and salt. Mix well.
    9. Adjust the consistency by adding water if needed. Bring it to a gentle boil.
    10. Let it simmer for 5-7 minutes, allowing the flavors to meld.
    11. Serve Gongura Pappu hot with steamed rice or chapatis.

    Sources: Sailu’s Kitchen, Indian Healthy Recipes, Archana’s Kitchen

  • Egg Plant Chutney. Much better than Baba Ganoush, really!

    Yeay! More eggplant. Better than baba ganoush! Way better and EZ.

    Egg plant, Tomatoes, Jalapenos and garlic cloves.

    Dice them up!

    Then remove the seeds and de-vein the Jalapenos What does this mean? Take out the seeds and the white stuff that ties the seed to the green stuff. That’s the best way to make the spicy stuff go away. You still have the goodness left over.

    Add some coconut oil, heat it and when it starts smoking, add cumin and mustard seeds.

    When these start popping, Add the lentils. Let them brown. You will smell the aroma when they are toasted and ready.

    Add garlic and when the aroma fills the void, add the sliced jalapenos. Let them saute till you see white spots on the jalapenos.

    Add the eggplant diced pieces and toss them around. Add the tomatoes when the eggplant start wilting a bit. Add salt, that will let the juices flowing.

    Let this whole mixture simmer and stew in the warmth. When the eggplant and tomatoes look glassy. Turn off the heat. Let it cool down to room temperature.

    Then blend it all in. Add garnish. What is that? Search for this – as garnish or tadka! (scroll down below – included in the recipe.

    Enjoy! Maybe add a couple of squirts of lemon if too spicy or salty. Mix it up. Keep it EZ.

    If you would like a more formal recipe:

    Recipe:

    Ingredients:

    • 1 Eggplant
    • 2 Tomatoes
    • 2 Jalapenos
    • 3 Garlic cloves
    • 1 tbsp Coconut oil
    • 1 tsp Cumin seeds
    • 1 tsp Mustard seeds
    • 1 cup Lentils
    • Salt to taste
    • Lemon juice (optional)

    Instructions:

    1. Dice the eggplant, tomatoes, jalapenos, and garlic cloves.
    2. Remove the seeds and de-vein the jalapenos by cutting out the white part inside the pepper.
    3. Heat the coconut oil in a pan over medium-high heat until it starts smoking.
    4. Add cumin and mustard seeds to the pan and let them pop.
    5. Add the lentils to the pan and let them brown until you can smell the aroma.
    6. Add the garlic and let it cook until the aroma fills the air.
    7. Add the sliced jalapenos and let them saute until you see white spots on the jalapenos.
    8. Add the diced eggplant and toss it around in the pan.
    9. When the eggplant starts to wilt, add the tomatoes.
    10. Add salt to the mixture and let it simmer until the eggplant and tomatoes look glassy.
    11. Turn off the heat and let the mixture cool to room temperature.
    12. Blend the mixture until it reaches the desired consistency.
    13. Serve with garnish (tadka) of your choice. (see below)
    14. Optional: add lemon juice to taste.

    Enjoy your delicious eggplant, tomato, and jalapeno dish!

    Tadka, also known as tempering, is a popular cooking technique in Indian cuisine that involves adding a mixture of aromatic spices and herbs to a hot oil or ghee to enhance the flavor and aroma of a dish. It is commonly used to add a finishing touch to lentils, vegetables, and other dishes.

    Here’s how to make tadka with urad dal or chana dal:

    Note: Normally the dals is not used in Tadka – we are using it here since it adds some texture to the chutney. It adds a roasted nutty flavor to the sharp taste of the chutneys. You can skip adding these.

    Ingredients:

    • 1-2 tbsp oil or ghee
    • 1 tsp mustard seeds
    • 1 tsp cumin seeds
    • 1/2 tsp urad dal or chana dal (optional)
    • 2-3 dried red chili peppers
    • A pinch of asafoetida (hing) (optional)

    Instructions:

    1. Heat the oil or ghee in a small pan over medium-high heat.
    2. Add the mustard seeds and cumin seeds to the hot oil or ghee.
    3. When the seeds start to pop and splutter, add the urad dal or chana dal (if using) and dried red chili peppers.
    4. Cook the dal until it turns golden brown, stirring occasionally.
    5. Add a pinch of asafoetida (hing) to the pan (if using).
    6. Immediately pour the hot tadka mixture over the dish you want to add it to, such as the eggplant, tomato, and jalapeno mixture.
    7. Serve hot and enjoy the enhanced flavors and aroma.

    Note: Be careful when adding the tadka to the dish as it may cause the oil will splutter and can splash on you. Stay at arms length – once it cools down a bit – mix it in.

  • Spinach-amole ~not your regular Gaucamole

    Spinach! Every kid I know seems to HATE it. Well, the way it’s served in the US is kind of to blame, not the kids (or most adults who share this feeling).

    So, what’s the solution? There are several. This post just shows you one of the many. And gives you two ways to try it.

    1. As a form of Sauted/Wilted Spinach good by itself or served with Rice.
    2. As a chutney (Indian word now famously used everywhere essentially blended fresh veggies with spices and used as a dip).
    Step 1 heat coconut oil
    add cumin, mustard, walnuts, green chillies
    cover it chillies explode can be nasty
    Dump in 4-5 handfuls of washed spinach
    gently turn it over bottom leaves come up…
    see the wilted leaves which were on the bottom
    soon you will have a bunch of wilted leaves
    Add more fresh leaves
    Keep turning it over
    Helps to start at the sides go in and gently turn over
    also you can cover the pot, keep it on medium
    Add Cherry tomatoes, Himalayan salt, some garlic powder
    Turn it all over
    Cover and turn off the heat
    Power Move! Blend those wilted leaves…add some roasted garlic, red roasted chilli peppers more salt and blend – Shown here with a garnish of gently fried lentils and curry leaves (in coconut oil)

  • Gongura Chutney

    What is Gongura?

    Gongura, also known as red sorrel or roselle, is a leafy vegetable commonly used in Indian and African cuisine. It is a member of the hibiscus family and has a tart, citrusy flavor. Gongura is native to West Africa and Southeast Asia and is widely cultivated in India, Nigeria, and other parts of the world.

    Is it Edible?

    Gongura is edible and it is used in various dishes across different cultures. It is also known to have several health benefits, including being a rich source of vitamins and minerals, having antioxidant properties, aiding digestion, and reducing inflammation. The leaves are rich in antioxidants, vitamins A and C, iron, calcium, and potassium. They are also known for their anti-inflammatory properties and are used in traditional medicine to treat a variety of ailments.

    In Indian cuisine, Gongura is commonly used in dishes from the states of Andhra Pradesh and Telangana, where it is known as “Gongura pachadi” or “Gongura pickle or chutney” It is also used in curries, soups, and stews, and can be added to lentil dishes such as sambhar.

    The Recipe

    This recipe is for a sweet and spicy condiment or chutney to be served with rice or roti.

    Here is a recipe for Gongura chutney with red chillies, coriander seeds, and jaggery:

    Ingredients:

    • 2 cups fresh gongura (sorrel) leaves, washed and chopped
    • 2-3 red chillies
    • 1 tbsp coriander seeds (coriander is cilantro)
    • 1 tbsp grated jaggery (can add brown sugar instead)
    • 1 tbsp oil
    • Salt to taste
    What is Jaggery? Jaggery

    Jaggery (also spelled as “jaggeree” or “gur”) is a type of unrefined cane sugar that is commonly used in South Asian and Southeast Asian cuisines. It is made from the sap of palm trees or sugarcane juice that is boiled to produce a thick, dark syrup, which is then cooled and solidified into blocks or cakes.

    Jaggery is known for its distinctive flavor that is often described as caramel-like with a hint of molasses. It is used as a sweetener in many traditional Indian desserts, such as laddu, halwa, and payasam, as well as in savory dishes like chutneys and pickles. Jaggery is also believed to have some health benefits as it contains iron, calcium, and other minerals.

    Instructions:

    1. Heat oil in a pan and add red chillies and coriander seeds. Fry until fragrant.
    2. Add the chopped gongura leaves and sauté until the leaves wilt and turn soft.
    3. Turn off the heat and let the mixture cool down to room temperature.
    4. Once the mixture is cooled, transfer it to a blender and add grated jaggery and salt. Blend the mixture to a smooth paste.
    5. Transfer the chutney to a serving bowl and serve it with hot rice or any South Indian snack of your choice.
    Gongura leaves
    Saute Red Chillies
    Saute coriander seeds
    Save them till they cool
    Add leaves to pan
    Let them wilt till soft
    Grind the Peppers and Coriander
    Add to the leaves
    Mix it well – Blending optional

    The recipe shown in the images above varies slightly from the recipe listed above, blending after mixing with the spices is recommended but not necessary if served with hot rice and you can eat with your hands.

    For those who prefer it as a dip blending will make the flavors more uniform.

    Taking it to the next level

    Below is the secret (not really) garnish or tadka or ‘tempering’ to almost all Indian dishes/Chutneys.

    Oil, some lentils, mustard seeds, cumin and curry leaves! If you blended it already then add before serving. Based on the dish this can leave out or add some ingredients but this gives a pop to any dish!

    heat oil then add lentils
    add in garlic and curry leaves
    mix with the chutney

    Here are some dishes by region that use Gongura:

    Andhra Pradesh/Telangana:

    Gongura pachadi (chutney) see above for our take on it.

    Andhra Pradesh/Telangana/Karnataka (India):

    Gongura pappu (with yellow lentils)

    Tamil Nadu (India):

    Pulicha Keerai thanni saaru (spicy tangy dish)

    South Africa:

    Sorrel soup

  • Cilantro Chutney

    Simple, spicy and yummy!!

    Here is a recipe for South Indian style cilantro chutney with jaggery and jalapenos – it’s a sweet and savory chutney which can be used as a dip or condiment to complement multiple other foods – from chips to rice.

    Ingredients:

    • 2 cups fresh cilantro leaves, chopped
    • 1/2 cup grated jaggery
    • 2-3 jalapenos, seeded and chopped (less or more based on the spice levels)
    • 1/4 cup grated coconut (optional)
    • 1/4 cup roasted chana dal
    • 1 tbsp tamarind paste
    • 1/2 tsp salt
    • water as needed

    Instructions:

    1. In a blender or food processor, combine the cilantro, jaggery, jalapenos, coconut (if using), roasted chana dal, tamarind paste, and salt.
      • I sauted the Jalapenos along with the Chana Dal + added the cilantro in the hot sauce pan to wilt it a bit.
    2. Add water as needed to blend the ingredients into a smooth paste.
    3. Taste and adjust the seasoning as needed.
    4. Transfer the chutney to a serving bowl and serve with dosa, idli, or any South Indian Dish — or with Potato or Corn Chips.
    What is Jaggery?

    Jaggery

    Jaggery (also spelled as “jaggeree” or “gur”) is a type of unrefined cane sugar that is commonly used in South Asian and Southeast Asian cuisines. It is made from the sap of palm trees or sugarcane juice that is boiled to produce a thick, dark syrup, which is then cooled and solidified into blocks or cakes.

    Jaggery is known for its distinctive flavor that is often described as caramel-like with a hint of molasses. It is used as a sweetener in many traditional Indian desserts, such as laddu, halwa, and payasam, as well as in savory dishes like chutneys and pickles. Jaggery is also believed to have some health benefits as it contains iron, calcium, and other minerals.

    Enjoy your South Indian style cilantro chutney with jaggery and jalapenos!

    Jalapenos deseeded to add some heat
    Roast Chana Dal

    You got to blend it in the last step 🙂