Hey Guys, I am Nisa Homey and welcome back
to my channel. Today I am sharing two healthy
vegetarian side dish for roti or rice. So,
lets get started with the recipe. The first
is a high protein vegetarian curry and for
that soaking half cup of tur dal. The next
ingredient is one medium sized tender lauki
also known as bottle gourd, which weighs around
half kg. I am peeling off the skin of the
lauki with my potato peeler, once peeled chop
off both the ends and then I am keeping it
aside. The other ingredients are one onion,
two green chilies, and two tomatoes. I am
chopping them and keeping them aside. Heat
a pressure cooker with 2 tsp wood pressed
coconut oil or you can use any locally sourced
unrefined oil from the place you live in,
or you can even use desi ghee. Once the oil
is heated add in 1 tsp jeera and once it splutters
add in the chopped onion and slit green chilies.
Give this a stir, reduce the flame to the
lowest. Once the onion starts to turn light
brown, add in 1 tsp Kashmiri chilli powder,
half tsp coriander powder, half tsp turmeric
powder, half tsp roasted jeera powder. Now,
give this a quick mix so that the spices get
roasted and the raw flavour of the spices
are diminished. Add in the chopped tomatoes,
mix well and add in pink himalayan salt as
needed. Let it saute on low flame, while the
tomato is sauteing chop up the lauki into
small pieces. In between give the tomatoes
a stir. The dal is nicely soaked so, rinse
it a couple of times and then discard the
water. Add the rinsed and strained dal into
the tomatoes and add in about one and a half
to two cups of water, put the flame on high
and give it a stir. Add in the chopped lauki
pieces, cover the pressure cooker and once
steam comes through the hob, put on the weight
and allow 5-6 whistles and then turn off the
flame. While it is getting cooked, chop up
some coriander leaves and keep it aside. Once
the pressure has released by itself, open
the cooker and with a ladle lightly stir the
cooked lauki and dal. Sprinkle in the chopped
coriander leaves and my healthy protein rich
lauki dal curry is ready to serve. I am serving
with khapli wheat chapathi or you can serve
with rice. Now, Khapli wheat is an ancient
wheat grain also known as Emmer wheat; it
has very low gluten compared to modern wheat.
To know more about khapli wheat, pls do check
my video on Khapli wheat. enjoy this as a
meal for lunch or for dinner. The second recipe
is a Kerala style beetroot sabzi which we
call as beetroot thoran in Malayalam. A very
healthy traditional side dish from Kerala.
I had shared this beetroot thoran a couple
of times on my instagram and many of you requested
the recipe of this simple yet tasty sabzi.
So let's get started with the recipe. I am
using one medium sized beetroot and I have
peeled the skin and grated the beetroot. Into
my chutney grinder, I have added half cup
grated coconut, three shallots. shallots or
button onions are rich in antioxidants and
is a must in Kerala cuisine. One green chili
or as per your taste, a sprig of curry leaves.
Curry leaves are a good source of iron and
folate; though it is usually added in the
tadka, I am also adding in some when I grind
the masala. Try to use curry leaves in your
diet if you have iron deficiency anemia or
hairfall issues. Add in half tsp turmeric
powder, 3-5 black peppercorns to help the
turmeric absorb faster into your body and
grind all this coarsely. Just one or two pulse
would be ideal. Once ground this is how it
looks. Heat a cast iron pan with 1 tsp wood
pressed coconut oil and once the oil is heated,
add in half tsp mustard seeds and once the
mustard seeds starts to splutter, add in one
shallot sliced, fresh curry leaves and stir
well. Add in the grated beetroot and add in
2 tbsp water, pink himalayan salt as needed
and mix well. Cover and let it cook on low
flame. Now, the reason I prefer cast iron
pan is that it retains more heat also cooking
in cast iron pan, helps in better iron absorption.
So if you have iron deficiency anemia then
try to cook at least one meal in a cast iron
cookware. So, after about 2-3 mins, open the
lid and add in the coconut mix, cover and
let it cook on low flame and mix well for
about a minute and once the thoran is dry
and the beetroot is cooked it is ready to
serve. I served it with khapli wheat chapathi
drizzled with desi ghee; however, this sabzi
is also paired good with Kerala matta rice.
So, guys do try these two healthy side dishes
and let me know how it turned out. Dont forget
to like, comment, and share this video with
family and friends. thank you for watching,
until next time, take care bye bye
