Healthful Indian Flavors with Alamelu Latest Episode

Healthful Indian Flavors with Alamelu - Program #105

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Episode Description

Culinary instructor and author Alamelu Vairavan stirs up a flavorful and innovative dish of Tuna Masala; prepares a tasty high fiber snack of Chickpea and Mango Soondal; and, stirs up a popular lentil based South Indian dish of Carrot Sambhar. At a local Indian grocery store, she talks about selecting lentils.


Guest Info

Segment #1
Carrot Sambhar



Segment #2
Chickpea Mango Soondal



Segment #3
Tuna Masala



Recipes

Carrot Sambhar

Ingredients

  • 1/2 cup toor dal
  • 1/4 teaspoon turmeric powder
  • 2 tablespoons canola oil
  • 1 whole dried red chili pepper
  • 1/4 teaspoon asafoetida powder
  • 4 to 6 curry leaves (optional)
  • 1/4 teaspoon fenugreek seeds
  • 1 teaspoon black mustard seeds
  • 1 teaspoon urad dal
  • 1/2 cup chopped onion
  • 1/4 cup chopped tomato
  • 1/4 teaspoon turmeric powder
  • 1 cup peeled and thinly sliced fresh carrots
  • 2 teaspoons sambhar powder
  • 1/4 teaspoon tamarind paste
  • 1/2 cup tomato sauce
  • 1 teaspoon salt (more, if desired)
  • 1/4 cup chopped coriander

Directions

  1. Boil 4 cups of water in a tall saucepan. Add toor dal and 1/4 teaspoon turmeric powder. Reduce heat to medium and cook, uncovered, for about 30 minutes until dal becomes creamy. If water evaporates during the cooking process, add another cup of water and cook until dal becomes creamy. Set aside.
  2. Place oil in a large saucepan over medium heat. When oil is hot, but not smoking, add the whole red pepper, asafoetida, curry leaves, fenugreek seeds, mustard seeds, and urad dal. Fry, covered, until mustard seeds burst (listen for popping sound) and other ingredients are a golden brown.
  3. Add the onion, tomato, and turmeric powder and stir-fry for 1 to 2 minutes.
  4. Add the carrots and stir-fry for a minute.
  5. Add sambhar powder, tamarind paste, tomato sauce, and salt. Cook, covered, over medium-low heat for 3 minutes, stirring occasionally.
  6. Add the toor dal mixture plus 2 cups of warm water, to the mixture in the saucepan. Add coriander. Cook, covered, over medium-low heat until carrots are tender.

Chickpea Mango Soondal

Ingredients

  • 1 (14 to 16 oz.) can chick peas
  • 1 cup chopped fresh mango
  • 1 tablespoon oil
  • 1 dried red chilli pepper
  • 1 teaspoon black mustard seeds
  • 1 teaspoon urad dal
  • 1/4 teaspoon turmeric powder
  • 1 teaspoon chutney powder
  • 1/2 teaspoon salt
  • 1 teaspoon minced fresh ginger
  • 1 tablespoon unsweetened powdered coconut

Directions

  1. Drain chick peas, rinse and set aside. Cut mango and set aside.
  2. Heat skillet over medium heat. Add oil. When oil is hot, but not smoking, stir in red chilli pepper, mustard seeds, and urad dal. Cover and stir-fry until mustard seeds burst (listen for popping sound) and urad dal is golden.
  3. Immediately add chick peas, mango, turmeric, chutney powder, and salt. Mix well.
  4. Add ginger and cook over low medium heat for additional minute or two.
  5. Add coconut powder and stir the mixture gently.

Tuna Masala

Ingredients

  • 2 tablespoons oil
  • 2 to 4 slivers cinnamon stick
  • 1/4 teaspoon fennel seeds
  • 1/2 teaspoon cumin seeds
  • 2 teaspoons urad dal
  • 1 cup chopped onion
  • 1/4 cup finely chopped tomato
  • 2 tablespoons minced garlic
  • 1 green chili pepper, chopped
  • 1/4 teaspoon turmeric powder
  • 2 teaspoons curry powder
  • 1/4 cup tomato sauce
  • 1 can (12 ounces) tuna in oil
  • 1/2 teaspoon salt
  • 1/4 cup minced coriander

Directions

  1. Heat oil in an iron skillet over medium heat. When oil is hot, but not smoking, add cinnamon stick, fennel seeds, cumin, and urad dal.
  2. When urad dal is golden, add the onion, tomato, and garlic. Cook for 1 minute. Add turmeric, curry powder, and tomato sauce. Mix and cook for another minute.
  3. Drain oil from tuna can.
  4. Add tuna and mix thoroughly. Add salt and blend well with other ingredients and cook for another 7 to10 minutes over medium heat.
  5. Add coriander and mix well.