Tag: South Indian Recipes

Beetroot fry

Beetroot Fry (Traditional South Indian Vegetable Side)

South Indian
Root Vegetables
Side Dish
Stovetop
Instant Pot
Low Calorie
Quick Prep
Prep Time:
15 minutes
Cook Time:
20 minutes
Serves:
3-4
Protein per serving:
3g

A vibrant and nutritious South Indian side dish that transforms humble beetroot into a flavorful delight. This zero-waste recipe uses both beetroot and greens for maximum nutrition and color.

Main Ingredients

  • 4 medium beetroots, peeled and cut into small cubes
  • Beetroot greens (if available), washed, drained and finely chopped
  • 1/2 tsp coconut oil
  • 1 tsp salt (for steaming) + more to taste

For Grinding Paste

  • 1-2 small green chilies (deseed for less heat)
  • 1 tbsp fresh grated coconut
  • 2 tbsp fresh cilantro
  • 1 tsp cumin seeds

For Tempering

  • 1/2 tsp coconut oil
  • 1 tsp mustard seeds
  • 2 tsp whole urad dal
  • 1 red chili, broken
  • Pinch of hing (asafoetida)

Preparation Steps

  1. Wash, peel, and cube beetroots uniformly
  2. Separate, wash, and finely chop beetroot greens if available
  3. Grind green chilies, coconut, cilantro, and cumin to a coarse paste using minimal water
  4. Steam cubed beetroot with salt in Instant Pot for 0 minutes (brief pressure cook)

Final Cooking

  1. Heat coconut oil in skillet, add mustard seeds until they splutter
  2. Add urad dal, hing, and broken red chili
  3. When urad dal turns golden, add steamed beetroot
  4. Add ground spice paste and salt to taste
  5. Cover and cook 2-3 minutes on low heat
  6. Add chopped greens and cook uncovered for 2 minutes
Zero Waste Tip: Don’t discard beetroot greens! They’re packed with nutrients and add wonderful texture and flavor to this dish.
Storage: Best enjoyed fresh, can be refrigerated for 2-3 days
Health Benefits: Rich in nitrates for heart health, folate, and antioxidants

Ginjalu Kootu (Traditional South Indian Legume and Vegetable Stew)

Ginjalu Kootu (Traditional South Indian Legume Stew)

South Indian
Legumes
Lunch/Dinner
Stovetop
Instant Pot
High Protein
Medium Prep
Prep Time:
30 minutes
(plus overnight soaking)
Cook Time:
45 minutes
Serves:
4-6
Protein per serving:
15g

A traditional South Indian legume and vegetable stew that combines protein-rich beans and lentils with aromatic spices in a tangy tamarind base. This hearty, nutritious dish is both comforting and satisfying.

Main Ingredients

  • 1 cup dried kabuli chana (chickpeas)
  • Handful of raw peanuts
  • 1/4 cup kala chana (optional)
  • 1 cup tuar dal (split pigeon peas)
  • 1 cup chopped vegetables (choose one: white pumpkin, brinjal, or bitter gourd – optional)

Spices & Seasonings

  • Lemon-sized tamarind
  • 1 tsp jaggery
  • 2 tsp mustard seeds
  • 1 tsp coconut oil (or skip for oil-free version)
  • 1/2 tsp turmeric powder
  • Salt to taste

For Spice Paste

  • 1 tsp whole black pepper
  • 3 tsp coriander seeds
  • 1.5 tsp chana dal
  • 1.5 tsp urad dal
  • 1/4 tsp methi seeds (fenugreek)
  • 1 red chili
  • 2 tbsp fresh grated coconut

Prepare the Beans (Night Before)

  1. Soak chickpeas, peanuts, and kala chana in water overnight
  2. Next day, drain and wash the soaked beans
  3. Cook in Instant Pot with double the water, 1 tsp salt, and 1/2 tsp turmeric for 10 minutes (manual mode, natural release)
  4. Drain the cooked beans and set aside

Prepare the Spice Paste

  1. In a dry skillet, roast red chili, black pepper, coriander seeds, chana dal, urad dal, and methi seeds until fragrant and lightly golden
  2. Cool completely and grind with fresh grated coconut to a fine paste (the natural coconut oil will help bind the paste)
  3. Add minimal water if needed for grinding

Final Assembly

  1. Cook tuar dal with 2 cups water, 1/2 tsp turmeric in Instant Pot for 10 minutes
  2. Soak tamarind in hot water for 15-30 minutes, then strain to get tamarind water
  3. In a large saucepan, cook tamarind water with turmeric and salt until raw smell disappears (5 minutes)
  4. Add cooked beans, peanuts, 3/4 cup cooked tuar dal, and ground spice paste
  5. Simmer for 5 minutes to integrate flavors
  6. Add prepared vegetables (if using) and cook for 5 more minutes
  7. Add jaggery and cook for 1 minute
  8. For traditional version: Heat coconut oil, add mustard seeds and urad dal, when golden, pour over the kootu
Oil-Free Option: Dry roast the spices and use fresh grated coconut’s natural oils for the paste. Skip the final tempering for a completely oil-free, heart-healthy version.
Storage: Keeps well in refrigerator for 3-4 days, freezes well for up to 3 months
Note: You can make this without vegetables or choose from white pumpkin, brinjal, or bitter gourd based on preference. You can also use your favorite legumes for this recipe.