Healthful Indian Flavors with Alamelu Latest Episode

Healthful Indian Flavors with Alamelu - Program #203

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Episode Description

[Original Airdate: January 21, 2012]

Culinary instructor and author Alamelu Vairavan prepares Sambhar, a uniquely South Indian saucy dish using kohlrabi. She also prepares a delicious Lima Beans Poriyal, and an innovative, versatile dish--Tuna Masala. (3 of 13)


Guest Info

Segment #1
Kohlrabi Sambhar



Segment #2
Lima Beans Poriyal



Segment #3
Tuna Masala



Recipes

Kohlrabi Sambhar: Kohlrabi sambhar is cooked with kohlrabi, tomato, and lentils. It is light, flavorful, and easy to prepare.

Ingredients

  • 1/2 cup moong or red lentils
  • 1/2 tsp. turmeric powder
  • 2 Tbsp. oil
  • 1/4 tsp. asafoetida
  • 1 whole dried red chili pepper
  • 1/2 tsp. fenugreek seeds
  • 1 tsp. black mustard seeds
  • 1 tsp. urad dal
  • 1/4 cup onion, cut lengthwise
  • 1/2 cup chopped tomato
  • 1 1/4 cups peeled and thinly sliced kohlrabi
  • 1 Tbsp. sambhar powder
  • 1/4 cup tomato sauce
  • 1/4 tsp. tamarind paste(optional)
  • 1/2 tsp. salt (more, if desired)
  • 2 Tbsp. chopped fresh cilantro

Directions

  1. Boil 3 cups of water to a boil in a saucepan. Add lentils and 1/4 teaspoon turmeric powder. Reduce heat to medium and cook, uncovered, for about 15 minutes until lentils become soft and tender. If water seems to evaporate during the cooking process, add another cup of water and cook lentils. Use masher to mash the cooked lentil creamy. Set aside.
  2. In a saucepan, heat oil over medium heat. When oil is hot,but not smoking, add asafoetida, whole red pepper, fenugreek, mustard seeds, and urad dal. Cook, covered, until mustard seeds pop and urad dal is golden brown.
  3. Add chopped onion and tomato. Cook 2 to 3 minutes, until onion is tender. Add kohlrabi and the remaining 1/4 teaspoon turmeric powder. Stir well.
  4. Add sambhar powder and tomato sauce. Stir and add cooked lentils, plus 2-3 cups of warm water, to the mixture in the saucepan. Stir well.
  5. Add tamarind paste and salt. When mixture begins to bubble, reduce heat and cook kohlrabi until tender (4 to 6 minutes).
  6. Add coriander and simmer for an additional few minutes.

Lima Beans Poriyal: An easy-to-prepare lima beans stir-fry, Lima Beans Poriyal can be served as a side dish!

Ingredients

  • 1 package (14 to 16 ounces) frozen baby lima beans
  • 1/2 tsp. salt (more, if desired)
  • 2 Tbsp. oil
  • 4 to 6 curry leaves (optional)
  • 1 whole dried red chili pepper
  • 1 tsp. black mustard seeds
  • 1 tsp. urad dal
  • 1 tsp. chutney powder
  • 1 Tbsp. unsweetened powdered coconut

Directions

  1. Bring 1 cup of water to boil. Add frozen lima beans with 1/2 teaspoon salt. Reduce heat and cook gently until tender, 3 to 5 minutes. You may also cook lima beans in microwave according to package directions.
  2. Place oil in a skillet over medium heat. When oil is hot, but not smoking, stir in curry leaves, red chili pepper, mustard seeds, and urad dal. Cover and fry until mustard seeds pop and urad dal is golden brown.
  3. Add lima beans and mix well. Blend over medium heat.
  4. Add chutney powder and stir. Add coconut powder and blend the seasonings well with lima beans.
  5. Variation: Add 1/4 to 1/2 cup shredded carrots to make “Lima Beans with Carrot Poriyal”!

Tuna Masala

Ingredients

  • 2 Tbsp. oil
  • 2 to 4 slivers cinnamon stick
  • 1/4 tsp. fennel seeds
  • 1/2 tsp. cumin seeds
  • 1 tsp. urad dal
  • 1 cup chopped yellow onions
  • 1/4 cup finely chopped tomato
  • 2 Tbsp. minced garlic
  • 1 green chili pepper, chopped
  • 1/4 tsp. turmeric
  • 1 tsp. curry powder
  • 1/4 cup tomato sauce
  • 1 can (12 ounces) tuna in oil
  • 1/4 cup plain bread crumbs(optional)
  • 1/2 tsp. salt
  • 1/4 cup minced cilantro

Directions

  1. Heat oil in a 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 onions, tomato, garlic, and green chili pepper. 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 bread crumbs, if desired, and salt and blend well with other ingredients and cook for another 7 to10 minutes over medium heat.
  5. Add cilantro and mix well.
  6. Note: You may use tuna packed in water instead of tuna in oil.