"Kirlailele Matki- Beans Upkari/ Sprouted Moth Beans- French Beans Bhaji" served with Chapati/ Roti ... A delicious dry bhaji/stir fry veggie with sprouts that tastes wonderful and is healthy too … Yummilicious …
** It is always a pleasure to come across dishes that immediately draws your attention and you really want to try it out as soon as possible. The added bonus is when you find that you have all the ingredients ready in kitchen and there is absolutely no need to waste any further time. This was so the case when my friend Vidya posted this recipe in my food group “Konkani Delicacies” giving feedback to another friend of mine Nutan who had posted it earlier. It is such a pleasure to note great recipes shared and followed by each one of us, thereby making the dish enter into kitchens worldwide. I always encourage members to try out dishes shared by friends as they are all homemade with assurance and experience and there is surety of nothing going wrong with it. When Vidya posted the recipe, it was easier for me as she had translated it into English, not that I do not know Marathi Language in which Nutan edits but, unfortunately it is not upto mark of reading recipes as I cannot follow ingredients and to my regret I miss out on lot of authentic dishes. Anyways, there are always ready to help friends, so no worries, this one is sure for keeps, as it is not only excellent but healthy and high in protein upkari/ bhaji.
** Again, as they put it, this dish can be relished on upwas/ fasting days as it is no onion-garlic dish and is also a good choice to carry in lunch box to work. I served it with chapatti/ roti but you can serve it as side dish along with dal-chawal too and it tastes equally awesome. I have made only few changes in the recipe on few spices. Do try out this dish and enjoy with your family and friends. Sprouts are very good for health as they are high in protein and must be included into our daily diet more so for growing children. French beans as you all know are available all round the year but more so during winter season. During winter loads of fresh veggies flood the market and you are really left helplessness in choices. Do make the best of these veggies and reap in health benefits. Remember veggies are not only the healthiest as they are loaded with fiber, but are also the safest when cooked properly. You should include different types veggies both in combo and as it is for getting in enough proteins, minerals, sodium, potassium etc. as each vegetable has its own health ingredients. So go ahead and enjoy your lunch today with this particular bhaji, we loved it in my home and I am sure all of you will too., so do give it try.
** While giving Credit to both my friends, I must mention here that both of them are excellent in cooking and have their own Blogs to their credit. Nutan Sawant has a Marathi Blog named स्वाद आणि संवाद and Vidya Shanbhag Thakur’s Blog name is mysecretplate.com … Thank you dearies, for this wonderful recipe and your constant support by posting delicious recipes in Konkani Delicacies ...
** Here is the simple recipe for "Kirlailele Matki- Beans Upkari/ Sprouted Moth Beans- French Beans Bhaji" … My Style … The recipe remains the same with minute changes in spice level and a few ingredients …
** Ingredients :
French Beans/ Farasbi : 3 cups
Sprouted Moth Beans / Matki : 1.5 cups
Coconut/ Soyi/ Nariyal : 5-6 tblsp
Turmeric/ Haldi Powder : ½ tsp
Dry Red Chillies/ Sukkile Tambdi Mirsanga/ Sukka Mirchi : 3-4 broken into pieces.
Asafoetida/ Hing Powder : ½ tsp
Cumin Seeds/ Jeera : 1 tsp
Mustard Seeds/ Rai/ Sasam : ¼ tsp
Coriander Leaves/ Dhania/ Kothimbir : 3 tblsp finely chopped for garnishing
Salt to taste/ Namak swad anusar/ Meeta
Oil/Tel : 2 tblsp
** To be Ground into paste :
Green Chilly/ Hirwi Mirchi/ Tarni Mirsaga : 5-6 less spicy ones
Ginger/ Alle’/ Adrak : 1 inch piece
Coriander Leaves / Dhania/ Kothimbir : 4-5 sprigs fresh ones.
** You will need sprouted Moth Beans, with skin on, for this recipe which has be prepared 2 days ahead, you need to soak the bean for few hours, drain off and allow the beans to sprout and this does take time.
** Note : I am sharing a link at the bottom of this recipe for the method of sprouting of beans, you can check out the same if you are a newbie to sprouts. However, to learn it and if you know it then do make it a regular habit of eating sprouts as they are top on nutrition.
** String the beans through sides and cut them into roundels of 1/6 th inch in size, rinse them along with the sprouts in a colander under running water and keep them aside for the excess water to get drained off.
** Grind to a fine paste the green chillies, ginger and coriander leaves without water after cleaning and cutting them into small pieces. Remove the coarsely ground paste and keep it aside ready.
** Heat oil in a thick bottomed pan, when hot add in the mustard seeds, when they begin to splutter add in the cumin seeds, fry a bit and then add in the curry leaves, asafoetida, haldi, red cillies cut into pieces, fry a bit and then add in the ground paste and fry on low flame till you get a lovely aroma.
** Now add in the beans and the sprouted matki from colander into the kadai and mix all well together. Add in ¼ cup of water, raise the heat to medium and cook covered till you see that some steam in formed within the kadai. Now lower the heat, mix well and cook till it is about 80% cooked, sprinkle water in between if necessary only.
** Mix well add salt to taste and the coconut grating and mix well. Cover and cook till done. Lastly add in the coriander leaves and mix well. Remove from fire and keep it covered aside for 5-10 minutes and it is ready to be served.
** "Kirlailele Matki- Beans Upkari/ Sprouted Moth Beans- French Beans Bhaji" is done and ready to be served. This upkari/bhaji goes well when served hot as a side dish with chapatti/ roti or dal-chawal. Do try out and enjoy this healthy dish with your family and friends. Remember there is nothing healthier served to you family with love than home cooked food.
** Note : The original recipe did not include mustard seeds and curry leaves, I have added them on, as I like my upkari with them.
** Again oil, is something you need to go as per your choice. You may cut down or increase, but I found that it needs the 2 tbslp of the same.
** I have cut the beans slightly thicker than mentioned, so I could cook both the sprouts and the beans together in one go. You can cut them into thinner roundels, in which case add the moth beans and cook till half done and then add on the beans.
** I have slightly increased the amount of coconut added toward the end, you can cut it down to 3 or 4 tablespoons only if desired as per the original recipe. We GSB Konkani Saraswat’s prepare the same curry with exclusion of the ground masala with sprouted moong where in we add coconut slightly on higher side than for normal upkari as it gives a lovely softness to the crunch in the sprouts.
** Again the addition of chillies like red or green depends on individual spice level, so you may increase or decrease the same. Again, you can add more or lesser sprouts too depending on your liking.
** I am sharing below the link to the “Method of preparing Sprouts”, you may follow the link for the same if you are unaware of preparing sprouts …
** For “Chapati (Roti)” Recipe, Please follow the link given below …
** An Earnest Request : There are many more recipes of different types in the blog. For all my Recipes, use the search option or the label section in the Blog. If you are still not able to find it or have a query, please leave a message in comment section or mail me the same. I will try my best to get back to you as soon as possible. Do try out various types of dishes included in the Blog and Enjoy them with your family and friends and do give me a feedback if possible.
** I am happy to inform you that I have also started a food group for by the name "KONKANI DELICACIES" which is over and year old, with about 23 K strong members. It is a pleasure to inform that you will find in the group many more recipes posted by our expert members and you too can share some of your own. The link to the group is posted on the left side of the blog page. Do join us in our culinary journey. I strongly believe in Sharing and always endorse that "Sharing Is Caring" Thank You.
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