A dietician friend in the USA wanted me to share Indian Plant-based recipes for her book, so I thought of sharing them with you all as well.

More people are turning to a plant-based diet these days for health reasons. The latest trend is a

plant-based diet which is life coming full circle i.e. going back to Nature’s bounty of not only fruits and

vegetables but also grains and legumes, nuts, seeds, beans, and oil. In short, a plant-based diet

means focussing on foods derived from plants. Plant-based diets it is said offer all the necessary proteins, fats carbohydrates, vitamins, and minerals for optimal health, and are high in fibre and phytonutrients. However, supplements are required too. 

Plant-based diets also mean plant-sourced foods that are processed minimally. Being a plant-based diet person does not mean you are pure vegetarian or vegan and never eat meat or dairy but it means that you choose proportionately more of your foods from plant-based sources.

Trends or no trends I like my veggies so here are a few recipes ...........

RAW BANANA VEGETABLE

Raw Banana Vegetable 

RAW BANANA VEGETABLE

(from KERALA ( South India )

INGREDIENTS:

 Raw Green Skin Bananas – 6

 Cold pressed Coconut Oil / Groundnut Oil -2 tsp

 Curry Leaves – 10 nos

 Cumin Seeds – 1 tsp

 Mustard Seeds – 1 tsp

 Turmeric Powder – ¼ to ½ tsp

 Red Chilli Powder – ½ to 1 tsp

 Asafoetida – ¼ tsp

METHOD:

1. Peel the Banana Skin and slice Banana into half lengthwise. Then slice

half again.

2. Wash the cut banana pieces lightly and drain.

3. Heat Oil.

4. Add Cumin Seeds, Mustard Seeds and Curry leaves.

5. When they stop spluttering, add Asafoetida and quartered Banana slices.

6. Mix and sauté the Banana Slices.

7. Add Turmeric Powder and Red Chilli Powder.

8. Add Salt to taste.

9. Mix and keep sautéing and cook on Steam till the vegetable is cooked.

10. DO NOT ADD WATER.

11. Garnish with fresh Coriander leaves and serve hot with Rotis or Dosas.

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RED PUMPKIN & GUAR / CLUSTER BEANS (Gavaarfalli) 

Vegetable Recipe - (from the State of Maharashtra)  

(Seen with Sambar and Steamed Sweet Potato slices)

Red  Pumpkin Vegetable 

                                            (Seen with Sambar and Steamed Sweet Potato slices)

RED PUMPKIN & GUAR / CLUSTER BEANS (Gavaarfalli) 

Vegetable Recipe - (from the State of Maharashtra)  

INGREDIENTS 

• 1 cup Gawaarfalli / Cluster / Guar  Bean - broken into medium slice pieces

• 1cup Red Pumpkin - diced into medium size pieces

• Asafoetida – 1/ 4th tsp

• Cumin Seeds - 1/2 tsp

• Mustard Seeds -1/2 tsp 

• Curry Leaves -1 tsp 

• Turmeric powder -1/2 tsp 

• Chilli Powder -2  tsp 

• Extra Virgin Cold Pressed Groundnut Oil - 1/2 tsp

METHOD:

1. Wash Vegetables thoroughly and drain.

2. In a Kadhai / wok, heat oil and then add mustard seeds and cumin seeds.

3. When they stop spluttering add curry leaves.

4. Then add Gawaarfali / Guar Beans, turmeric powder, chilli powder, asafoetida, salt and mix.

5. Add a little water and cook covered for 7-10 min.

6. When the Cluster Beans are half cooked, add diced pumpkin and mix.

7. Sprinkle a little water mix the two vegetables and stir cook for

7 - 10 min.  Don't burn it. Add a little water and steam cook, covered.  

Note - the pumpkin should neither be undercooked nor overcooked.

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IDLI-SAMBAR

IDLI SAAMBAR 
From Chennai 

SAMBAAR 

INGREDIENTS

o Tur Dal / Arhar Daal – 1 1⁄2 Cup

(also called Split Pigeon Peas )

o Tomatoes – 2 Big

o Tamarind Juice – 2 to 3 Tablespoons

o Everest Sambaar Masala Powder– 2 1/2 tsp

o Vegetables – 100 to 150 gms each

 Potato – 1 big – cut into half or 4 big quartets

 Onion – 1 Big – Cut into big quartets

 Drumsticks – 2 to 3 Big – broken into middle-length pieces

 Ladyfinger - cut into middle-length pieces

 Beans – cut into middle-length pieces

 Carrot –cut into middle-length pieces

 Bottle Gourd – cut into big quartets.

 For Seasoning:

o Dry Red Chillies – 2 to 3

o Methi ie Fenugreek Seeds – 5 to 6

o Mustard Seeds – 1⁄2 tsp

o Curry leaves ie Kadipatta – 10 nos

METHOD

 Wash and soak Tur Daal ie Split Pigeon Peas till the daal becomes soft. Then wash again till the water is clear.

 Pressure cook the Tur dal with 1⁄2 tsp Turmeric Powder and 1⁄2 tsp Asafoetida - for 20 minutes

after the weight is put and gas turned to slow.

 Once the daal is cooked, remove and blend and keep aside.

 Wash all vegetables thoroughly.

 Chop into fairly medium pieces  and keep aside,

 In a separate wok, heat Coconut oil/groundnut oil.

 Add fenugreek seeds, mustard seeds, dry red chillies and curry leaves.

 When the seeds stop spluttering, add all the washed and chopped Vegetables and sauté them in the seasoning.

 Add the Everest Sambar Masala powder and mix well till the colour and flavour of the powder are seen and smelt.

 Then add chopped tomatoes and mix well.

 Add 1 to 1 1⁄2 glasses of water enough to cover the vegetables and cook.

 When vegetables are cooked 3/4th, add tamarind water and boil the vegetables for 15 minutes more.

 Then add the cooked Toor Dall mix with the vegetables and again simmer for 15 minutes

 Again give seasoning of mustard seeds and 1 dry red chilly pod.

 Garnish with fresh coriander leaves and serve steaming hot with Rice / Idlis

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 FENUGREEK LEAVES (METHI LEAVES)

OR
GREEN SPINACH VEGETABLE

(From the State of Maharashtra ) 

GREEN SPINACH  VEGETABLE

INGREDIENTS:

• Fenugreek Leaves / Methi Leaves – 2 Bunches OR Green Spinach Leaves – 2 Bunches 

• Peeled and Crushed Garlic – 6 to 8 big

• Green Chillies – 4 to 5 sliced and deseeded 

• Onions – 2 Big 

• Jaggery – 2 tsp (NOT REQUIRED FOR SPINACH LEAF VEGETABLE)

METHOD

1. Wash and clean the Fenugreek / Spinach leaves couple of times till the water comes clean. Then chop the leaves and drain the water.

2. Heat Vegetable oil really well, till it smokes a bit.

3. Add crushed Garlic and wait till it turns brown (and NOT Black).

NOTE:  The correct seasoning is when the Garlic sizzles in the hot oil and releases it flavour to the vegetable, whether fenugreek leaves or spinach leaves.

4. Add Green chilli and Onions and sauté till the onion loses its raw pink colour.

5. Add the Fenugreek leaves, mix and cook till done.

6. NOTE: Do not add any extra water as the leaves cook in their own water 

When the water starts drying and the Fenugreek leaves look cooked, add Jaggery powder (Jaggery is required as Fenugreek leaves are slightly bitter.

Please note that the Jaggery is not required if cooking with Spinach Leaves.

7. Mix the Jaggery and add salt to taste. Shut off the heat. 

8. Serve hot with Bhakris /Rotis (Indian Breads made from millet/wheat) 

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STEAMED SWEET POTATO

INGREDIENTS:

 Sweet Potatoes - 3 to 4

 Lime – 1⁄2 tsp

 Salt and Pepper to taste

 Dry Mango Powder – 1⁄4 tsp ( optional)

 Chilli powder 1⁄4 tsp ( optional )

METHOD:

1. Wash and clean the Sweet Potatoes thoroughly till mud residue is

removed.

2. Then put the Sweet Potatoes in a Steamer and Steam for 5 minutes.

3. Open after 5 minutes and drain.

4. When it dries, slice sweet potatoes diagonally or round.

5. Then sprinkle lime, salt and pepper, chilli powder, mango powder.

6. Serve hot as a snack or eat as an accompaniment with Idli-Sambar.

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