Bottle Gourd Stir Fry/ Suraikai Poriyal - Tamilnadu Style

Bottle gourd poriyal / stir fry is an easy to make veg accompaniment, usually served with rice.

Bottle gourd / Surraikai (Tamil), Lauki (Hindi) is a healthy and low calorie vegetable which is highly recommended for people in weight loss programme and also recommended to cure many digestive disorders.  It is rich in fibre, vitamin B and vitamin C.

I have prepared this stir fry in Tamil nadu style; hope you will like this tasty and simple preparation.

Try to add this vegetable in your diet on regular basis and feel the difference in your health!

                                    

PREP TIME

10 min

COOK TIME

10 mins

TOTAL TIME 

20 mins

                                                                                                                                                   

Recipe for Bottle gourd stir fry/ Suraikai Poriyal

Recipe type: Veg accompaniment

Cuisine:  South Indian

Serves: 3 to 4 (approximately)

Ingredients:

Bottle gourd - 1 ( cut into cubes)

Onion - 1 medium sized (finely chopped)
Turmeric powder -¼ tsp
Red chilli powder - ½ tsp (optional)
Grated coconut - 1 to 2 tbsp
Salt - to taste 

For Seasoning:
Oil - 2 to 3 tsp
Mustard seeds - 1 tsp
Urad dhal - ½ tsp
Red chillies -2 to 3
Curry leaves - 1 sprig

Kerala Style Raw Papaya Stir Fry / Green Papaya Thoran / Omakka Thoran

Raw(green)papaya / Omakka (in Malayalam) / Papalikkai (in Tamil) is a rich source of dietary fibre, in addition to Potassium, Vitamin A, Vitamin C and Folate.

Regular consumption of this nutritious vegetable will be helpful in reducing the risk of heart disease, diabetes, cancer and digestive tract disorders. 

Though we eat papaya fruit regularly since childhood, raw papaya as a vegetable and that it can be cooked as a tasty & healthy dish is something non known to many. 

Raw papaya is crunchy and tastes more like cabbage. 

I learnt this recipe from my friend Sindhu Menon; thank you Sindhu! 

Try this; you will like it!

Note: Pregnant women should consult with a doctor before eating raw papaya.

                                                 

PREP TIME

15 min

COOK TIME

10 mins

TOTAL TIME 

25 mins

                                                                                                                                                   

Recipe for Raw papaya stir fry

Recipe type: Snacks

Cuisine: Kerala

Serves: 3 to 4 (approximately)

Ingredients:
Raw papaya - 1 small
Onion - 1(finely shopped)
Salt - as required
To grind:
Grated coconut - ¼ to ½ cup

garlic - 2 to 3
Cumin seeds - ½ tsp
Turmeric powder - ¼ tsp
Red chilli powder - 1 tsp
For seasoning:
Coconut oil - 2 to 3 tsp
Mustard seeds - ½ tsp
Urad dhal - 1 tsp
Curry leaves - 1 or 2 sprigs

Purple Cabbage Poriyal / Purple Cabbage Stir fry - South Indian Style

Purple Cabbage is a low calorie vegetable but with good amount of carbohydrates, fiber, vitamins and minerals.  It's a boon for weight watchers because of its low calorie content.  It's also high in antioxidant level than the normal cabbage.

The deep colour in purple cabbage indicates a richer supply of anthocyanins, which can help lower the risk of cancer, heart disease and many other diseases.

Despite, its health benefits, it's not a common day-to-day vegetable though to an extent used in salads.

Purple Cabbage Poriyal is a successful attempt to include it in our routine diet to reap its benefits for a healthy living and it became an instant hit in our family!

Here's the recipe to try it out in your homes for its benefits.

PREP TIME

15 min

COOK TIME

25 mins

TOTAL TIME 

35 mins

                                                                                                                                                   

Recipe for Purple Cabbage Stir fry

Recipe type: Accompaniment 

Cuisine: South Indian

Serves: 2 to 3 (approximately)

Ingredients:
Purple cabbage - 2 cups ( shredded / finely chopped)
Onion - 1 ( finely chopped)
Green Chilli - 2

Ginger - 1 tsp(grated)
Red chilli powder - ¼ tsp(optional)
Grated coconut - ¼ cup

For Seasoning:
Oil - 1 tbsp
Mustard seeds - ½ tsp
Urad Dhal - ½ tsp
Cumin seeds -  ½ tsp
Curry leaves - 1 sprig
Salt - to taste

Snake Gourd Poriyal / Snake gourd Stir Fry / புடலங்காய் பொரியல்

Snake gourd poriyal is easy to make and tasty stir fry variety with mild seasoning prepared in South Indian style! 

This snake gourd poriyal is a best accompaniment for rice with sambar, rasam or curd. 

Snake gourd is a low calorie vegetable with many nutritional properties. It is rich in dietary fibers and also contains protein, various vitamins and minerals. 

So, try to include this stir fry often in your menu and stay healthy & fit.

Ingredients:

Snake gourd - 2, medium in length
Onion - 1 (finely chopped)
Split moong dhal - 2 tbsp
Turmeric powder - ½ tsp 

Salt - to taste
Grated coconut - 1 to 2 tbsp

For Seasoning:

Oil - 2 to 3 tsp

Mustard seeds - 1 tsp

Urad dhal - ½ tsp 

Red chillies - 2 to 3 (adjust according to your spice level) 

Curry leaves - 1 sprig

Tomato Kootu / Tomato Stir Fry - without dhal

This is a simple & tasty, easy to prepare stir fry with mild seasoning.  This is a perfect dish to prepare when you don't have any vegetable at home! 

In our house it is usually served along with rice paired with sambar / dhal, rasam or curd. 

Try this out and give your feedback.

Ingredients:

Onion - 1 medium sized(finely chopped)
Tomato - 3 to 4 (chopped)
Turmeric powder - ½ tsp
Redchilli powder/sambar powder - ¾ to 1 tsp
Grated coconut - 1 to 2 tbsp
Salt - as required

For seasoning:

Oil - 1 tbsp

Mustard seeds - 1 tsp

Urad dhal - ½ tsp 

Cumin seeds - ½ tsp 

Curry leaves - 1 sprig

Carrot Poriyal / Carrot Stir Fry - Tamilnadu style

Carrot poriyal is a healthy and easy to prepare stir fry with mild seasoning. This is usually served along with rice paired with sambar / dhal, rasam or curd.

Though a simple recipe, often prepared in many south Indian homes; we have it here for the benefit of beginners in cooking.  

Try to include this Vitamin A rich carrot stir fry often in your menu and stay healthy!

Ingredients:

Carrots - 3 to 4 no.(medium sized)
Onion - 1 (finely chopped)
Green chillies - 2 to 3 (slited lengthwise)

Salt - to taste
Grated coconut - 1 to 2 tbsp 

For Seasoning:
Oil - 2 to 3 tsp
Mustard seeds - 1 tsp
Urad dhal - ½ tsp
Curry leaves - 1 sprig

Spicy Radish Poriyal / Radish Stir Fry Recipe

Hi friends, try this Indian style simple and tasty Radish stir fry that goes well with sambar, rasam or curd paired with steamed rice. 

Some facts health facts abouts Radish:

Radish is one of the low calorie root vegetables; provides only 16 calories per 100g.

They contain high water content, vitamin C, phosphorus and zinc; also have adequate levels of folates, vitamin B-6, riboflavin, thiamine and minerals such as iron, magnesium, copper and calcium. 

Because of their high vitamin C content, regular consumption of radish can help to prevent viral infections.

With a high water content and lots of vitamin C, radish can help keep your body hydrated and your skin looking fresh & healthy.

Try this out and give your feedback.

Ingredients:

White radish - 2 to 3 ( cut into cubes)
Onion - 1 (finely chopped)
Garlic - 2 to 3 (crushed)
Red chilli powder - ½ to 1 tsp(adjust according to your taste) 
Coriander powder - ½ tsp 
Salt - to taste
Grated coconut - 1 to 2 tbsp

For Seasoning:
Oil - 2 to 3 tsp
Mustard seeds - 1 tsp
Urad dhal - ½ tsp
Curry leaves - 1 sprig

Potato Podimas / Mashed Potatoes - South Indian Style

Here is a South Indian variation of mashed potatoes with mild seasoning!  Potatoes are a very good source of Carbohydrates, Vitamin C, Vitamin B6, Copper, Potassium, Manganese and Dietary Fibre; so eat potatoes in a healthy way for its nutritional benefits.

Ingredients:

Potato - 2
Onion -1(finely chopped)
Ginger - 1" inch piece ( grated)
Red chillies - 3
Coconut - 1tbsp
Salt - To taste
Turmeric powder - ½ tsp

For seasoning:

Mustard seeds - ¾ tsp
Urad dhal - 1 tsp
Channa dhal -1tsp
Cumin seeds - ½ tsp(optional)

Hing (Asafoetida) - a pinch

Curry leaves - 1 sprig

Directions:

Pressure cook the Potatoes until it becomes soft and mash it roughly (not like a paste); keep aside.

Heat oil in a Kadai; add all the ingredients under "For seasoning" one by one.

After it crackles add chopped Onion, Ginger and red chillies.  Fry till Onion becomes translucent.

Now add Turmeric Powder,  Salt and mashed Potatoes; continue mixing in a low flame till it is mixed properly.

Then, sprinkle grated coconut and give it a thorough mix and serve.

Note:

You can  also substitute green chillies for red chillies.