Alsande Upkari/ Chawli Bhaji/ Yard long Beans stir fried.

"Alsande Upkari/ Chawli Bhaji/ Yard long Beans stir fried" ... a simple- healthy bhaji/ upkari from GSB Konkani Saraswat Cuisine prepared to be served during meals with dalitoy- sheetHa (dal- chawal) or any other curry ... Yummilicious ...

** Upkari/ Bhaji/ Stir fries with veggies or leafy veggies is prepared and served almost in every GSB Konkani Saraswat home during meals. Unfortunately our community cuisine never got promoted/ recognition it deserves because not only is it kept simple flavored but is cooked to perfection ie is neither overdone nor underdone which makes it the healthiest choice for consumption for a healthy lifestyle.

** Alsando (yard long beans), beans (french beans), bhendi (lady's finger/ okra), harve kele (raw banana), surnu (yam), batato (potato), tendle (gherkins/ ivy gourd), dudde (pumpkin) are just a few veggies while the list of those that can be prepared as simple upkari/ bhaji is endless. Then there are whole pulses like kulith (horse gram), vatana (green peas), chano (bengal grams) etc. can be also cooked in similar way.

** My friends hesitate and cribbing to eat complaining that our style of upkari is bland as it does not include garam masala or other spices. Well, to each one their own, but most of the upkari are kept simple tempered with either mustard seeds- red chilly- curry leaves or crushed garlic- red chillies at times for some upkari thinly sliced onions are also added, which nutritionist now agree is the most healthiest way of cooking. 

** I guess it takes a professional like Doctor, Nutritionist or Ayurveda to make one realize that it is best to keep one dish of the meal cooked in simple way to obtain maximum benefits, be it upkari/ bhaji or a salad/ raita. I grew up relishing this as Amma always insisted that we eat it with a murmur and we did so and I am really thankful for that habit formed during childhood which has continued in my home to date. 

** Here is the traditional method of preparing simple "Alsande Upkari/ Chawli Bhaji/ Yard long Beans stir fried" ... which I learnt from Amma ....

** Slice off the edge portion and cut about 3 cups of Alsando (Alsande/ Chawli/ Yard long beans) into 2 inch sized pieces. Put in a colander and rinse under running water and keep it aside for the excess water to drain off completely.

** To prepare the Upkari/ Bhaji/ Stir fry : Heat 1 tblsp oil (tel/ tela) in a thick bottomed kadai/ pan, when hot add 1 tsp mustard seeds (rai/ sasam) and when they begin to splutter lower the heat and add in 3-4 dry red chillies (sukki mirsanga/ sookhi murchi) cut into medium sized pieces, a few fresh curry leaves (kadipatta/ karbevu) and fry for a minute taking care to avoid them getting burnt. 

** Add in prepared and kept veggie and raise the heat to medium, fry it for 2 minutes taking care as to not burn the vegetable. The initial high heat helps in sealing the water content of the bhaji within and cook to perfect. Now sprinkle some water, mix well and cook on low heat covered, stirring a few times in between until it is 70% done .

** Now add salt (namak/ meeat) to taste, check and sprinkle some water if required, mix well, once again cover and cook till 95% done. Always check the vegetable in between and if you find it sticking to the bottom/ getting burnt sprinkle some water and mix well very gently. However, avoid adding water in one go or it will turn soggy.

** Lastly add 1-2 tblsp of freshly grated coconut (soyi/ nariyal/ tengina kayi), mix well and once again, cover and cook on low flame till done, say just for a few more minutes. In some home upkari/ bhaji is cooked to very soft consistency, but I avoid doing so as not only are the nutrients lost in such methods but I find it loses on taste too. 

** Note : This style of cooking veggies with minimum water takes time and needs a keen observing to avoid ruining the dish, so please be careful. Again, do not pressure cook to hurry the process as then the chances are it will get overcooked. If you are new just give this method a try, in the long run you will be thankful for it. 

** "Alsande Upkari/ Chawli Bhaji/ Yard long Beans stir fried" is done and ready to be served. Always serve upkari/ bhaji hot and freshly cooked during meals with dalitoy- sheetHa (spiced dal- rice) along with other dishes for best in taste. In most of the GSB Konkani Saraswat homes, one veggie upkari or leafy veggie upkari is always served be it for lunch or dinner and we all love to relish it as side dish. Remember to serve within a gap of few hours lest the upkari may turn rancid due to addition of coconut. 

** There are plenty of "Upkari/ Bhaji/ Sitr Fry" be it with veggies, leafy vegetables, pulses etc. shared in the Blog, do browse through, try them and enjoy a healthy lifestyle for your family. Do make ii a habit for your children as growing up are the years when they need nutritious food the most, also the habit will then continue for generations.