Thursday, 22 November 2018

Green gram Amaranth leaves stir fry/ Dantina soppu (harive) Hesaru kaalu palya

This palya is a super food in terms of nutrients. It is rich in protein, iron, vitamins & minerals with combination of pulse Green gram & leafy vegetable amaranth leaves (dantin soppu/ harive soppu).
Mung bean or Green gram is known to be a best lentil which is easy to use either in cooked or raw form. 100gram of this supplies about 50% of daily required protein to our body! It also is rich in fibre, vitamin (A, B, C), Calcium, magnesium, potassium, sodium and other nutrients. It is a great food for kids, pregnant & diabetics too…
Being born & brought up in South canara, we used to have limited greens in our daily food. Malabar spinach (basale) & Amaranthh (harive) are the 2 major leafy vegetables found in our regular cooking. Amaranth is one nutritious vegetable with high levels of vitamins & anti-oxidants. It tastes great if used in tender stage. Both stem & leaves are edible.
I am sharing a simple palya/ subji/ stirfry with green gram & amaranth leaves today. It is less spicy and hence can be consumed as it is. It also makes a great combination to chapathi/ roti and rice.


Preparation time: 20 minutes, excluded soaking time (green gram)
Cooking time: 10 minutes
Serves: 3-4
Ingredients:
Green gram – ¾ cup
Amaranth leaves with stem – 1 bunch/ 2 cups (chopped & tightly packed), preferred tender
Green chillis – 1-2, adjust to taste
Salt – to taste (1 tsp)
Jaggery – 1 tsp
Turmeric powder – 1 pinch
Oil – 2 tsp
Mustard seeds – 1 tsp
Channa/ gram dal – 1 tsp
Fresh grated coconut – 2 tbsp (optional)

Method:
  • Wash and soak green gram in water for 4 hours (overnight).
  • Clean the greens, wash (suggested in warm salt water & then in running water).
  • Chop the cleaned leaves along with stem roughly.
  • In a pressure cooker, prepare a seasoning of oil, mustard & gram dal. On spluttering add slit chillis.
  • Now, add washed green gram (soaked) & chopped leaves.
  • Add salt & jaggery. Sprinkle very less water (2 tbsp).
  • Close the lid and cook for 1 whistle.
  • When pressure settles down, open the lid. If water content is more, and you prefer dry palya, then boil it once again in high flame & let the water content evaporate.
  • Switch off the stove once done and garnish with the grated coconut.
  • Serve with rice & ghee or with roti.


Notes:
  • Consistency of the palya can be adjusted as you like.
  • It can also be prepared by frying the greens in oil (tadka/ seasoning) and then adding precooked green grams.
  • Jaggery can be avoided too.

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