I’ve heard a lot of people complain that being a vegetarian is an uphill task. I completely understand.

I know what they mean: they have to be on the job 24/7. Especially if they are cooking for a family and are in charge of the kids diets, they have to be particularly watchful about incorporating different kinds of vegetables in many different dishes, so that the kids are tempted to eat their veggies.

You know by now that I am a big fan of vegetables. I love all kinds of veggies. My idea of a wonderful weekend is a visit to a well stocked produce store. And I invariably buy all my vegetables fresh. The only frozen veggies I buy are green peas.

I love the multitude of greens we get here in the US and so I usually pick up a couple of new ones each week – it allows for variety. Greens are not only good for you, they are also good for your wallet. A bunch of greens usually cost around $2 and it makes a dish that feeds a family of 4! This week I came home laden with mustard greens because they looked so fresh.

Mustard greens are stuffed with nutrients. They have 9 vitamins, 7 minerals, dietary fiber and protein. Best of all, they are a unique source of 3 notable antioxidants: Vitamin K, Vitamin C and Vitamin A. They are known as nature’s free radicals scavenger. Mustard greens are wonderful for children and adults who have asthma. The vitamin C in the greens help them breathe easier. The greens are also particularly helpful for women’s health. They are laden with calcium, B6 and phyto nutients. Read more about Mustard Green’s nutritional value here.

I made a mustard green and lentil combo dish that tasted deliciously smooth and buttery, even though it had no butter. It was also extremely quick and easy to make and is not at all spicy, so the kids will enjoy it too. Serve with brown rice and some salad and you have a healthy and complete meal cooked in just 30 minutes. Yeah! Rachel Ray, I can cook a meal in 30 minutes too.

As usual, this recipe uses just one teaspoon oil for the entire dish, so you have an entire meal for a family of 4 made with just 1 teaspoon oil.

Here is what you need:
1 bunch mustard greens
1 cup yellow lentils (tuvar dal)
2 cups water
1 1/2 tsp salt
1 tsp turmeric powder

To garnish:
1 tsp black mustard seeds
1 tsp cumin seeds
1 pinch asafoetida powder
1 habanero or jalopeno (chopped fine)
1 tsp olive oil

Here is how you make this:
Wash and boil the lentils in 2 cups of water until soft. Add more water if necessary. When the lentils are cooked, add the chopped mustard greens, turmeric powder and salt. Cook for another 5-7 minutes until the greens are also cooked. Remove from the stove.

Heat oil in a pan. When the oil is hot, add the mustard seeds. Wait until they crackle and add the cumin seeds. Brown for 10 seconds and add the chopped habanero. Fry crisp. Add the asafoetiday powder. Remove from stove and pour the garnish over the lentil and mustard green dish.

Serve hot with brown rice and salad. (If you make brown rice side-by-side in another stove, your entire meal is ready in 30 minutes!)

Growing up in India meant growing up eating Indian food. And eating Indian food meant nearly every dish was garnished with chopped cilantro leaves.

I have lived in many cities and towns in India. The most ubiquitous factor in an Indian family’s life is their “sabziwallah” and “keerai-kari”.

“Sabziwallah” simply means “vegetable man”. He would arrive early every morning, pushing his cart laden with all kinds of local and seasonal vegetables. There would be potatoes, onions, tomatoes, green beans, a few different kinds of pumpkins and gourds, brinjal (eggplant), carrots, ladies finger (okra!) amongst whatever else he could source that morning. None of the vegetables were refrigerated, so he needed to offload his wares that same day in order to minimize any losses. Invariably, he had a route and many different housewives with whom he had a symbiotic relationship. They needed him and he needed them. The women of the household looked forward to his visit everyday. It was a time to meet and chat with neighbors, take a break from the rush of sending the husband and kids off to work and school and from packing tiffin boxes (lunch boxes) for everyone. It was a time to take in the glorious sunshine and pore over the produce. Each housewife would buy her vegetables for the day and in the end, the sabziwallah would throw in his special free of charge – a small handful of green chilis and a few sprigs of cilantro.

And that cilantro would get washed, chopped and grace nearly every dish as a garnish.

But if the housewife ever wanted to make a cilantro chutney, she’d need to go to another source to buy a bunch of cilantro – the “keerai-kari” or the “green woman”. This was invariably an old woman who would come laden with a huge basket on her head, filled with all kinds of greens. She would have different types of spinach, all kinds of greens and bunches of cilantro. She would stand outside the door and yell, “Amma (madam), I’ve brought greens”. And the housewife would have another break from her household chores. She would go out and help the old woman bring down the basket from her head, haggle over the price of the greens, pay her, help her load her heavy basket back on her head and be on her merry way.

So, for as long as I can remember, cilantro was a staple in my diet – either as a garnish or as a chutney. It is only now that I checked the nutritional value of cilantro. According to the health diaries site, it has phenomenal health benefits – most notable amongst them is the ability to work as a natural chelation agent by leaching out heavy metals like mercury from inside the body. In addition, it is reportedly good for reducing bad cholesterol (LDL), increasing good cholesterol (HDL) and lowering blood sugar. It is also a good source of magnesium, iron, dietary fiber, phytonutrients and flavonoids.

And, oh, did I mention – it tastes simply fantastic.

What more reason do you need to try out this fabulous Cilantro Green chutney? Here’s one more – it is ZERO fat. No fat! Nada!

Here’s the section where I give credit: the Cilantro Green Chutney is my dear mother-in-law, Usha’s recipe. And this is my father-in-law’s most favorite accompaniment for every dish.

I have used this chutney in the Fusion Egg Sandwich recipe and had promised to give you the recipe.
Here it is. Buy a bunch of fresh green cilantro, make this chutney and store in the fridge for upto a week. Super quick and easy to make!

Here is what you need:
3 small bunches fresh cilantro leaves (wash thoroughly under running water)
1″ piece fresh ginger (wash)
2 garlic pods (peeled and washed)
4 green chilis (reduce per taste)
1 tsp salt
Dash of lemon juice

Here is how you make this:
Place everything except lemon juice in a blender. Add enough water to allow the blender to work smoothly. Blend. Add lemon juice. Serve. Enjoy!

Back in the days before the world became global, and the local produce store carried vegetables from all over the world regardless of season, we used to eat seasonally and locally grown vegetables. In Southern India, with its arid conditions, it was wonder if you managed to get 7 or 9 different kinds of vegetables on the same day.

This was the time of the year when it was at all possible with vegetables growing in prolific variety during the winter months. That is the reason the 7 / 9 vegetable stew was such a specialty. And that was why it was made on Thiruvadarai day along with Thiruvadarai Kali and offered to Lord Nataraja

Continuing on my series of festival recipes and reader recipes, here is the Thiruvadarai Kootu recipe from my aunt Chandra. You can make this stew with 7 or 9 different kinds of vegetables. The kinds of vegetables used in this stew are yellow and white pumpkin, green beans, colocasia or taro root, elephant yam, potato, sweet potato, cluster beans, carrots, peas, fresh lima beans, zucchini, okra and eggplant.

Most of the tubers and roots in this list contain complex carbohydrates that help keep weight and blood sugar under control and protect against cardiovascular diseases.

Even though the recipe below is slightly complicated, it is well worth trying. The tantalizing tastes that are evoked by the Thiruvadarai meal is simply beyond description. The sweet in the Kali, the textures of different vegetables, the tartness in the tamarind and the spices that go into making the stew, all contribute to an immensely satisfying and healthy meal.

Here is what you need:
5 – 7 cups chopped vegetables
1 cup tuvar dal (yellow lentils)
2 cups + 1 cup water
1 tsp tamarind paste (available in any Indian grocery store)

For the masala:
1/2 tsp cumin seeds
2 tbsp coriander seeds
1 tbsp bengal gram dal (split yellow peas)
4-5 dry red chilis
1/2 tsp asofoetida powder (available in any Indian grocery store)
2 tbsp coconut powder
1 tbsp olive oil

For garnish:
1 tsp black mustard seeds
1 tsp cumin seeds
1/2 tsp bengal gram dal (split yellow peas)
1/2 tsp urad dal (split and peeled black lentils)
1/2 tsp asofoetida powder
2 stalks curry leaves
1 tbsp olive oil
2 tsp salt

Here is how you make this:
Steam the vegetables. Some of the root vegetables like colocasia, yam, potato and sweet potato need to be cooked separately because they take longer to cook. Cook the eggplant, peas, carrots and pumpkins together. Add 2 cups water to the Tuvar dal and cook until soft and well done. Mash with a spoon. Dissolve the tamarind paste in cup water and set aside.

For the masala: Heat olive oil in a pan. When the oil is hot, add the cumin seeds. Brown for 10 seconds. Now add the coriander seeds, red chili and bengal gram dal. Roast for 1 minute or until lightly brown. Now add the asofoetida powder and coconut powder. Roast for another 30 seconds. Take the masala mix off the stove and cool. Place in a blender with enough water to make a thick paste. Grind to a fine paste.

Mix the tamarind water and the vegetables and bring to a boil. Now add the prepared masala paste, salt and cooked tuvar dal. Bring to a roiling boil and take off the stove.

To garnish: Heat olive oil in a pan. When the oil is hot, add the spices in this order: Mustard seeds first and wait for them to crackle. Now cumin seeds, bengal gram dal, urad dal, asofoetida and curry leaves. Stir fry until curry leaves are crisp. Pour over the prepared kootu. Serve hot with Thiruvadarai Kali.

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I love green beans, but dislike them when they are fried out of recognition, as is often done in Indian cooking. I especially love the way my mother cuts them – chopped really fine. When you chop green beans really fine, you need to stir fry it for just a few minutes on high heat to bring out the flavor, retain the color and texture and serve it as an accompaniment par excellence – a true gourmet delight!

My mother usually adds a finely chopped carrot to green beans – it makes the dish visually appealing as well as more nutritionally dense. Without much ado, here is the recipe – serve with brown or white rice and any sauce – sambar, rasam, or even with yogurt. This dish has just 1 tsp of olive oil. Low fat, crunchy, flavorful, yummy, and very healthy! Yeah – green beans!

Here is what you need:

1 lb fresh green beans (pick the tender ones which look green and fresh)

1/2 carrot (chopped fine)

1 jalapeno pepper (chopped fine) (optional)

1 habanero pepper (chopped fine) (optional)

1 tsp black mustard seeds

1 tsp urad dal (optional, if you cannot lay your hands on this – but it gives a great crunch to the beans)

1 tsp salt

1/4 tsp turmeric

1 pinch asofoetida powder (helps control the flatulence that beans are known to cause)

2 tbsp fresh grated coconut

1 tsp Olive oil

Here is how you make this:

Rinse thoroughly and chop the green beans fine, as shown the picture. Wash and chop the carrot. In a pan, heat the olive oil. When the oil is hot, add the mustard seeds. Wait until the seeds crackle and then add the chopped peppers and fry until crisp. Frying peppers crisp will make them less spicy. Now add the urad dal and brown on low flame. Now add the chopped green beans and carrot. Add salt and turmeric powder. Cover and cook for a couple of minutes. Now stir fry uncovered on high heat for a couple of minutes. Do not overcook. Take off the stove and garnish with grated coconut.

Serve with rice and rasam or rice and yogurt.

Enjoy!