“Beans- Gajar- Batate Upkari (French Beans- Carrot- Potato Bhaji/ Stir Fry)” … almost in every GSB Saraswat meals there is a Upkari/ Stir Fry/ Bhaji that accompanies other dishes and rightly so … there are plenty of mix and match choices in preparing upkari using veggies with an endless list as each home have their own liking in doing so … in all, we should follow the tradition handed over to us by our ancestors of making upkari a must, for a healthy lifestyle … Yummilicious …
** Simple seasoned veggies are known throughout India in different names. What we GSB Konkani Saraswat’s call it as upkari some Kerala side GSB community call it as ukkeri. In northern parts of India, especially Maharashtra it is called bhaji a hindi word and again down south it is referred to as sundal, likewise in English I guess we can simple address it as stir-fry. Our Konkani upkari is a simple one as we do not add any ground/ powdered masala to it, and most of us prefer it that way simple- healthy- yumz.
** I will not run into more about this humble dish as I have written a lot in each of my posts on upkari. I know many of you ie non konkani’s may find this bland and not so appealing as the spices added in are just a few unlike done so in other parts, however once you try them regularly you will be fond of this simple dish that actually gives out the taste of the veggie without blending it with spices/ masala which rule in the taste when added. Try it, its supposed to be the healthiest that can be relished to hearts content.
** My recipe for “Beans- Gajar- Batate Upkari (French Beans- Carrot- Potato Bhaji/ Stir Fry)” … My Style, try it out and enjoy a healthy lifestyle .…
** Ingredients :
French Beans : 50 gms (approx)
Carrots/ Gajar : 1 large sized.
Potato/ Batata/ Aloo : 1 large sized
Coconut/ Soyi/ Nariyal : 2-3 tblsp freshly grated.
Salt/ Namak/ Meeta : to taste
Coconut Oil/ Nariyal Tel/ Narlel Tela : 1 tbsp
Mustard Seeds/ Rai/ Sasam : 1 tsp
Dry Red Chillies/ Sukki Mirchi/ Skkale Mirsanga : 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.
** Peel off the skin of potato, wash, cut them into small cubes and keep them ready aside.
** Note : Please see to it that you cut all the ingredients in the same size as not only do they look good but also cook well.
** First add the cut beans and carrot pieces into a colander and rinse under running water. Drain and keep it aside ready.
** 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 French beans- carrot.
** Sprinkle some water to the veggies, mix well, cover and cook on low heat until 50% done. Now rinse and add the potato pieces, salt to taste, mix well, cover and cook until all three veggies are cooked and done.
** Remember to stir veggies in between for even cooking and to avoid being burnt. If too dry sprinkle some water, cover and cook till completely done. Lastly add coconut gratings,mix well, cook for a minute and it is done.
** “Beans- Gajar- Batate Upkari (French Beans- Carrot- Potato Bhaji/ Stir Fry)” is done and ready to be served as a side dish along with other dishes during meals. Tastes awesome served along with other dishes with dal/ saar along with chawal (rice) for meals. In my home many a times when we want keep dinner light in case of heavy lunch then I prepare any veggies stir fry and enjoy it as it is along with a glass of hot turmeric milk. Upkari has always been a part of meals in Saraswat meals and most of us enjoy them very much. Do try including simple upkari often if not daily into your meals even if it means being a little firm in your decisions. This compulsion habit of eating healthy will definitely be appreciated by coming generations in the long run.
** Sharing a common link to all the “Upkari/ Bhaji/ Stir fry” recipes posted in the blog below, do browse through and try them in leisure ….
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