Healthful Indian Flavors with Alamelu Latest Episode

Healthful Indian Flavors with Alamelu - Program #103

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Episode Description

Culinary instructor and author Alamelu Vairavan creates healthful and tasty dishes that can be easily made at home, including: Aromatic Cauliflower Masala, a wholesome stir-fry of Green Beans Poriyal, and a high fiber saucy dish, Black Eyed Peas Kulambu. Alamelu offers tips on selecting ingredients at farmers' markets.


Guest Info

Segment #1
Black Eyed Peas Kulambu



Segment #2
Green Beans Poriyal



Segment #3
Cauliflower Masala



Recipes

Black Eyed Peas Kulambu

Ingredients

  • 2 tablespoons oil
  • 1/4 teaspoon asafoetida powder
  • 1 whole dried red chili pepper
  • 1/2 teaspoon fenugreek seeds
  • 1 teaspoon black mustard seeds
  • 1 teaspoon urad dal
  • 1 onion, chopped
  • 1 tomato, chopped
  • 1/4 teaspoon turmeric powder
  • 2 cups frozen blackeye peas
  • 1 teaspoon sambhar powder
  • 1/2 teaspoon salt
  • 1 cup tomato sauce
  • 2 cloves garlic, crushed
  • 1/4 cup chopped coriander

Directions

  1. Place oil in a warmed saucepan. When oil is hot, add asafoetida, red chili pepper, fenugreek, mustard seeds, and urad dal. Cover and cook over medium heat until mustard seeds pop and urad dal is golden brown.
  2. Add onion and tomato to saucepan and stir well. Add turmeric powder and cook until onions are translucent.
  3. Add blackeye peas with sambhar powder, and salt. Stir peas with seasonings into ingredients in saucepan.
  4. Add tomato sauce and 3 cups of warm water to the mixture. When mixture begins to boil, add the crushed garlic and let it simmer over low heat until blackeye peas are tender. Add chopped coriander and serve warm.

*** Serves 4


Green Beans Poriyal

Ingredients

  • 1/4 cup yellow split peas
  • 3/4 teaspoon turmeric powder
  • 2 tablespoons oil
  • 4 to 6 curry leaves (optional)
  • 1 teaspoon black mustard seeds
  • 2 teaspoons urad dal
  • 1 pound green beans, diced (stems removed), about 3 cups
  • 1 teaspoon minced fresh ginger
  • 1 teaspoon salt
  • 1/2 teaspoon chutney powder
  • 1/4 cup fresh or unsweetened powdered coconut

Directions

  1. Boil 2 cups of water. Add split peas and 1/4 teaspoon turmeric powder. Cook split peas over medium heat, uncovered, for about 20 minutes. Drain and set aside.
  2. Heat oil in a skillet over medium heat with curry leaves. When oil is hot, but not smoking, stir in mustard seeds and urad dal. Cover and heat until mustard seeds burst (listen for popping sound) and urad dal is golden.
  3. Add beans and stir well. Add ginger and cook over medium heat for about a minute.
  4. Add salt and remaining 1/2 teaspoon of turmeric powder. Add chutney powder. Stir well.
  5. Cover beans and cook over low heat for 5 to 7 minutes. Note: a sprinkle or two of water may, however, be added on top of the green beans to facilitate the cooking process.
  6. When beans are tender but still crisp, add cooked split peas and coconut. Stir well. Serve immediately or remove from heat and keep covered until serving time. Be careful not to overcook beans.

*** Serves 6


Cauliflower Masala

Ingredients

  • 2 tablespoons oil
  • 2 to 3 slivers cinnamon stick
  • 1 teaspoon black mustard seeds
  • 1 teaspoons urad dal
  • 1 small onion, chopped
  • 1 small tomato, chopped
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon cayenne powder
  • 1/2 cup tomato sauce
  • 1 teaspoon salt
  • 3 cups cauliflower, cut in 1-inch to 1 1/2-inch florets
  • 2 teaspoons unsweetened powdered coconut (optional)

Directions

  1. Heat oil in a skillet over medium heat. When oil is hot, but not smoking, add cinnamon stick, mustard seeds, and urad dal. Fry, covered, until mustard seeds burst (listen for popping sound) and urad dal is golden brown.
  2. Add onion and tomato. Stir-fry for 1 minute over medium heat.
  3. Add turmeric powder and cayenne powder. Stir well over medium heat for a minute. Add tomato sauce and salt. Mix well to obtain a thick paste-like consistency.
  4. Add cauliflower florets and blend carefully with sauce. Cover and cook over medium heat for 2 minutes.
  5. Stir in coconut powder. Continue cooking until cauliflower is just tender, stirring occasionally. Be careful not to overcook!