“French Beans- Carrot- Corn Kernels Upkari (Bhaji)” … there is always a Upkari/ Stir Fry/ Bhaji that accompanies most of our meals and rightly so … there are plenty of choices in preparing upkari by using veggies as they are or in mix and match format along with other veggies, pulses etc., the list is endless that it may take months to finish of a formed list … a healthy inclusion with meals or that which can be relished as it is … either way it should be made compulsory by each one of us in our home as did our ancestors, for a healthy lifestyle … Yummilicious …
** Simple seasoned veggies are known throughout India in different names. What we Konkani Saraswat’s call as upkari some Kerala side same community people call it as ukkeri. Northern parts of India, especially Maharashtra it is called bhaji a hindi word and again down south they call it Sundal, while likewise in English I guess we can simple address it as stir-fry. Our simple humble upkari is exactly that coz. we do not add in any ground masala or powdered ones, though recently the trend has started with globalization.
** But a simple traditional upkari from Konkani Saraswat Cuisine, is actually veggies stir fried in a seasoning/ tempering of garlic, hing or just mustard-curry leaves etc. at times. In olden days, these were definitely a must to be served on daily basis along with all meals. I guess generations back they knew all about healthy combination of serving food, which we slowly gave a backseat as we progressed in life. If you check back on your own ancestors you will find that, they were very healthy and lived long almost a disease free life.
** It’s the season of Corn/ Jolu and it is available in plenty and I have been regularly purchasing it as hubby loves munching on the same. The kernels can be added to any dish like curries, dosas, salad, pulavs, tikkis or relished as it is too either steamed or stir fried if desired with a dash of seasoning. As I mentioned there are simple combination with which you can try them and sometimes they are just minute changes like I have prepared corn with carrot and corn with beans before, but this time I have prepared them together.
** A little bit changes made here and there do give a diversity in tasty and makes meals more tastier and you should allow your imagination to run wild at times. I always go to bed with plenty of thoughts on new dishes and nighttime is that time when many dishes click on my mind. I have said it before too, that I used to keep a book and pen next to my bed while sleeping so that I can jot down in short what I came up on, but these days I use my phone to do the same, guess technology should be used to the best of its ability, Isn’t it.
** Here is my simple recipe of “French Beans- Carrot- Corn Kernels Upkari (Bhaji)” … My Style, Please do try it out and enjoy a healthy lifestyle .…
** Ingredients :
French Beans : 50 gms (approx)
Corn Kernels/ Jolu : 1 cup
Carrots/ Gajar : 1 large sized.
Coconut/ Soyi/ Nariyal : 2-3 tblsp freshly grated.
Salt/ Namak/ Meeta : to taste
** For Tempering :
Coconut Oil (optional you can use any oil) : 1 tbsp
Mustard Seeds / Rai / Sasam : 1 tsp
Dry Red Chillies : 2-3 cut into pieces
Hing/ Asafoetida Powder : ½ tsp (depending on its aroma)
Curry Leaves/ Kadipatta/ Karbevu : 5-7 fresh one’s
** Peel off the skin of carrot, wash, cut them into small cubes and keep them ready aside.
** Wash, string and cut beans into 1 inch long pieces and keep them also ready aside.
** Add the picked clean corn kernels into a colander along with the cut and kept aside beans and carrots and rinse them all together under running water. Drain off all excess water and keep them aside ready.
** There are two methods were in we can proceed to cook this simple bhaji, one is the traditional method of seasoning and adding veggies and cooking till done. The other is using of microwave which is what I do most of the time for perfect veggie cooking. You may follow any suitable to you.
** Traditional Method : Heat oil in a thick bottomed kadai, when hot add in the mustard seeds, when they begin to splutter add in the red chillies cut to pieces, hing and curry leaves, fry for a second and then add in the drained and kept aside veggies.
** Sprinkle some water to the veggies, mix well, cover and cook on low heat till almost done. Now add salt, mix well, check and sprinkle some water if necessary, cover and cook till completely done. Lastly add in the fresh coconut gratings mix well and it is done.
** Microwave Method : Add the drained veggies into a microwave safe glassware dish, sprinkle some water and microwave covered with a lid on high for 3 minutes. Mix well, sprinkle water if necessary and microwave again for another 2-3 minutes, let rest for 2 minutes, check if cooked if needed run for another 2 minutes.
** Heat oil in a thick bottomed kadai, when hot add in mustard seeds, when they begin to splutter add red chillies cut to pieces, hing and curry leaves, fry for a second and add microwave cooked veggies, salt to taste and mix well. Cover and cook for one minute, then add in the coconut, mix well and it is done.
** “French Beans- Carrot- Corn Kernels Upkari (Bhaji)” is done and ready to be served as a side dish along with other dishes during meals. In my home many a times when we want to go light we just prepare this upkari as one sole meal and relish it, as it is after which we have a glass of hot turmeric milk or rasam and our dinner is done. Do try out this simple upkari and relish it during meals with your family and friends, they are sure to love it, children definitely will love it as they always love the crunchy corn.
** Corn is very healthy and filling too, so are carrots and beans. Do include these veggies into your meals when in season and build your coming generations stronger. For that matter all seasonal veggies should be enjoyed during its period. Children are fussy eater when it comes to veggies and you always have to make sure you make them that much more interesting to serve it. If you cultivate the habit of making them eat healthy food when young they will do so as they grow older and will continue it further on as they go about making their own homes.
** Sharing a common link to the various “Upkari” posted in the blog, along with two other links which as I mentioned on details above are corn with carrot and corn with beans two separate upkari prepared, while this one is in addition of all three veggies together, do check them out if desired …
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