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Healthful Indian Flavors with Alamelu - Program #213

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Episode Description

[Original Airdate: April 6, 2012]

On this week's episode of on "Healthful Indian flavors with Alamelu", Alamelu will prepare three super dishes: delicious black eye peas with Mango in a Seasoned Sauce; then a colorful Swiss chard dish cooked with lentils and finally, Cracked Wheat Vegetable Uppuma, a South Indian favorite!

Show Recipes: Blackeye Peas with Mango Kulambu; Swiss chard with Lentils and Coconut; Cracked Wheat Vegetable Uppuma; Madras Coffee.

Guest Info

Segment #1
Blackeye Peas with Mango Kulambu

Segment #2
Swiss Chard with Lentil and Coconut

Segment #3
Cracked Wheat Uppuma

Segment #4
Madras Coffee


Blackeye Peas with Mango Kulambu


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


  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, mango and let it simmer over low heat until blackeye peas are tender. Add chopped coriander and serve warm.

Swiss Chard with Lentil and Coconut


  • 1/2 cup yellow moong lentils
  • 1/4 teaspoon turmeric powder
  • 1 tbsp. canola oil
  • 1 tsp. mustard seeds
  • 1 tsp. urad dal
  • 1 cup chopped onion
  • 1 chopped fresh green chili
  • 1 bunch organic green or rainbow chard
  • 1/4 tsp. ground cumin
  • 1/2 tsp. salt
  • 2 tablespoons ground fresh or unsweetened powdered coconut


  1. Boil 2 cups of water. Add moong lentils with turmeric powder and cook, uncovered, for about 15 minutes over medium heat, until lentils are semi-soft. If water evaporates before lentils become tender, add an additional 1/4 cup of water. When lentils are tender, set aside.
  2. Wash and chop chard including stems. Set aside.
  3. Heat oil in a skillet over medium heat. When oil is hot, but not smoking, stir in mustard seeds and urad dal. Let mustard seeds pop and urad turn golden.
  4. Add onion, garlic and chili and stir for 1 minute.
  5. Add chopped chard. Blend well with mixture in skillet. Add ground cumin, and salt. Cover and cook over medium heat approximately 3 minutes until chard is crisp tender, stirring occasionally.
  6. Add cooked moong lentil to chard mixture. Blend thoroughly.
  7. Garnish with coconut. Stir briefly and serve.

Cracked Wheat Uppuma


  • 2 Tbsp. canola oil
  • 4 to 6 curry leaves
  • 1 dried red chili pepper
  • 1 tsp. black mustard seeds
  • 2 tsp. urad dal
  • 1 cup cracked wheat
  • 1/2 cup chopped onions
  • 1 green chili, chopped
  • 1 Tbsp. minced ginger
  • 1/2 tsp. salt
  • 1/2 cup frozen mixed vegetable (thawed)
  • 1/4 cup frozen carrot and peas (thawed)
  • 1 Tbsp. butter


  1. Place oil in a skillet over medium heat. When oil is hot, but not smoking, add curry leaves, red chili pepper, mustard seeds, and urad dal. Wait for mustard seeds to pop and urad to turn golden.
  2. Add cracked wheat and roast, uncovered, over medium heat for a minute or two.
  3. Add onions, chili, ginger, and salt. Cook for a minute. Add 3 cups of warm water. Blend carefully with ingredients in the skillet.
  4. Add thawed vegetables. Stir and cook briefly over low heat, covered, until water evaporates.
  5. Add butter. Mix well. Serve warm.

Madras Coffee:

Traditional Madras Coffee, also known as Mysore Coffee, is made with coffee beans that are carefully selected, blended, and roasted. The coffee is brewed in a special vessel called a decoction container. For a great tasting and easy-to-make version of Madras Coffee, you may use any premium instant coffee powder. Madras Coffee may also be prepared from any brewed coffee, provided it is brewed in a concentrated, espresso style.


  • 1/4 cup water
  • 3/4 cup 2% milk
  • 1 teaspoon instant coffee powder
  • 1 teaspoon sugar


  1. In a cup mix milk and water. Transfer the mixture into a small saucepan. Let the mixture come to a full boil.
  2. As the milk rises to the top (comes to a boil), remove from stove.
  3. In another cup mix coffee powder and sugar. Pour the milk over coffee and sugar.
  4. Transfer the contents from one cup to another a few times until a froth develops.
  5. Pour the coffee into a cup and serve.
  6. Serves 1