Panch Phoron Tarkari / Mixed Vegetable Curry - Meghalaya Cuisine

Panch Phoron Tarkari is an easy to make, nutritious, mixed vegetable curry from Meghalaya cuisine(North Eastern State Of India).

Meghalaya cuisine is very new to me and I started exploring the same. Thus I came across this healthy and easy to make recipe full of flavours.

This dish is worth a try and cherish. I have adapted the recipe from Vahrevah

This recipe is my entry to the event "Shhh!!! Cooking Secretly" challenge conducted by Mayuri Patel of Mayuri's Jikoni.  For the month of February, I have paired with Jayashree Trao  who blogs at "https://www.evergreendishes.com " and the ingredients given by her are Potato and red chilli.

Try this simple and tasty Meghalaya Special "Panch Phoron Tarkari" and give your feedback!

PREP TIME

15 min

COOK TIME

10 mins

TOTAL TIME 

25 mins

                                                                                                                                                         

Recipe for Panch Phoron Tarkari 

Recipe type:Veg accompaniment
Cuisine: Meghalaya
Serves: 3 to 4 persons

Ingredients:
Potato - 1 big
Pumpkin - 1 cup(chopped)
Brinjal - 3 to 4 (cubed)
Turmeric powder - 
Red chillies- 2
Green chilli - 1
Sugar -1 tsp(optional)
Milk - 2 tbsp
Salt - as required

For seasoning:(Paanch Phoron - Five spices)

Mustard seeds - ½ tsp
Nigella seeds / Onion seeds- ½ tsp
Fenugreek seeds - ½ tsp
Cumin seeds - ½ tsp
Fennel seeds - ½ tsp

Bay leaf - 1
Oil - 1 to 2 tbsp

Directions:
Heat oil in a pan, season it with all the five spices, bay and red chillies. Once the spices crackles, add the chopped vegetables along with green chilly, turmeric powder, red chilli powder, salt and sugar.

Give it a mix and add water and milk.  Stir and allow to cook.

Cook till the veggies becomes soft and  water dries up; give it a thorough mix and switch off the gas.

Serve hot as a accompaniment for rice / poori / chapathi. 

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

Kovakkai Fry / Kovakkai Masala Fry / Ivy Gourd (Tindora) Fry

This spicy kovakkai fry is full of flavours that goes well with rice and chapathi.  I learnt this recipe from a friend Pradeepa akka, who is my school senior.

Kovakkai has numeral health benefits; so try to include this vegetable in your diet.  Check my another version of Kovakkai fry / Tindora fry.

        

PREP TIME

15 min

COOK TIME

20 mins

TOTAL TIME 

35 mins

                                                                                                                                                         

Recipe for Kovakkai Fry / Kovakkai Masala Fry
Recipe type: veg accompaniment

Cuisine: Tamilnadu

Serves: 3 to 4(approximately)

Ingredients:
Kovakkai / tindora - ½ kg
Salt - as required

To grind:
Grated coconut - 3 to 4 tbsp
Turmeric powder - ½ tsp
Red Chilli powder - 1½ tsp
Coriander powder - 1 tsp
Garlic - 5 to 6 cloves
Fennel seeds - ½ tsp
For seasoning:
Oil - 1 tbsp
Mustard seeds - 1 tsp
Curry leaves - a sprig

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

Aviyal - Kerala Style

Aviyal is a traditional veg accompaniment and one of the popular varieties in Ona Sadhya feast during Onam celebrations of Kerala. It is also popular in Tamil nadu and Karnataka.

It is prepared using mixture of vegetables and coconut, along with authentic coconut oil. It is an easy to prepare, healthy dish. It is prepared differently in different regions; I learnt this from my neighbour Ganga chechi who is from Trivandrum district of Kerala.

In their region, raw mango is normally used to give sourness to the dish. But I have used curd in this recipe. Even some used to add tamarind instead of curd / raw mango.

Any way choice is yours!

We all loved the fresh taste of Aviyal; lets check the recipe now.

Serves - 5 to 6 persons

Ingredients:

Carrot - ½ cup
Snake gourd - 1 cup
Raw banana - 1 small
Elephant Yam - 1 cup
Drumstick - 1
Cucumber - 1 full (medium size
Ash gourd - ½ (apprximately 150 grams)
Green chillies - 4(slited lengthwise)
Turmeric powder - ½ tsp
Red chilli powder - 1 tsp
Grated coconut - 1 cup
Jeera / cumin seeds - 1 tsp
Curd - 1 tbsp
Curry leaves - 2 sprigs
coconut oil - 2 tbsp
Salt - to taste

Pumpkin Poriyal /பரங்கிக்காய் பொரியல் / Pumpkin Stir Fry - South Indian Style

I learnt this Pumpkin Poriyal recipe from my mom. The mild spiciness and sweetness combined together in this stir fry gives the unique taste to this dish.

Do try this low calorie & tasty Pumpkin stir fry and give your feedback!

Also check my Pumpkin Sambar Recipe.

Ingredients:

Pumpkin - 2 to 3 cups ( cut into cubes)
Turmeric powder - ½ tsp
Grated coconut - 1 to 2 tbsp
Jaggery (grated) - 1 tbsp
Salt - to taste

For Seasoning:
Oil - 2 to 3 tsp
Mustard seeds - 1 tsp
Urad dhal - ½ tsp
Red chillies - 4 to 5
Curry leaves - 1 sprig

Cluster Beans Stir Fry / Kothavarangai Poriyal

Cluster beans Poriyal is an easy to make, healthy stir fry that can be served as an accompaniment to 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.

Cluster beans is a low calorie vegetable with many medicinal and nutritional properties. It is rich in soluble fibers and also contains various vitamins, carbohydrates and minerals.

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

Ingredients:

Cluster beans / Kothavarangai - 250 gms
Onion - 1(finely chopped)
Turmeric powder - ¼ tsp 
Red chilli powder / sambar powder - ½ to 1 tsp
Grated coconut - 1 to 2 tbsp
Salt - to taste

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

Beetroot Masala Varuval / Spicy Beetroot Stir fry / Beetroot Masala

Bored of preparing beetroot poriyal?  Try our home style beetroot masala recipe for a change!  It suits well as a accompaniment for rice.

Check my other Beetroot recipes also:

Beetroot Kurma / Beetroot Potato Kurma - South Indian Style

Beetroot Halwa (Sweet Beetroot Pudding)

Beetroot Raita / Pachadi - Kerala Style

Beetroot Poriyal / Beetroot Stir Fry

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

Broccoli Stir Fry / Spicy Broccoli Poriyal - Indian Style

Try this Indian style Broccoli stir fry / Poriyal which goes well with sambar, rasam or curd pair with steamed rice. You can even stuff this inside chapathi / bread for kid's lunch box!

Ingredients:

Broccoli - 1 large (washed and cut into florets)
Onion - 1 (finely chopped)
Turmeric powder - ½ tsp
Red chilli powder - ½ tsp
Coriander powder - ¾ tsp

Garam masala powder - ¼ (optional)
Salt - to taste

To Grind:
Tomato - ½
Ginger - 1" piece
garlic- 4 to 5 cloves

For seasoning:
Oil - 1 to 2 tbsp
Saunf / fennel seeds - ½ tsp
Green chillies - 2
Curry leaves - 1 sprig

Kovakkai Varuval / Ivy Gourd (Tindora) Fry / Masala Fry

Kovakkai Varuval is a tasty & spicy stir fry that goes well with rice and chapathi.

I tried this dish recently after knowing the health benefits of this vegetable and it has becomes a instead hit.

Try this and I am sure you will like it!

Ingredients:

Kovakkai / Tindora - ½ kg
Big Onion - 1 finely chopped
Red Chilli powder - 1 tsp
Coriander powder - 1 tsp
Garam masala - ½ tsp
Salt - to taste

To Grind:
Tomato - 1 small
Fennel seeds - ½ tsp
Grated Coconut - 2 tbsp

For Seasoning:
Oil - 1 to 2 tbsp
Mustard seeds - 1 tsp
Urad Dal - ½ tsp
Curry leaves - a sprig

Cabbage Moong Sprouts Stir Fry / Cabbage Poriyal with Moong (green gram) Sprouts

Cabbage poriyal / stir fry is a very common South Indian accompaniment; here I have added moong sprouts in it for its nutritional benefits and to promote its use in our daily food.

Facts about Sprouts / Moong (green gram) Sprouts:

The quality of protein in beans improves when it is sprouted. 

Sprouts are considered to be healthy, as they have good quality protein, anti-oxidants and other vitamins & minerals. 

Eating sprouts will improve digestion and can flush out the impurities; it also aids in detoxifying the blood.

Eating sprouts regularly can help in maintaining a healthy skin.

Sprouts can easily be grown at home and is cheaper too.

You can include sprouts in salads, poriyal / stir fry, gravies, etc.

Try to include in your daily routine for a healthy living!

Lady's Finger Stir Fry / Vendakkai Poriyal - South Indian Style

Lady's finger / Okra / Vendakkai poriyal is easy to make south Indian accompaniment for rice with sambar, rasam or curd.  

Ingredients:

Ladies finger/ Vendakkai - ½ kg
Onion - 1(sliced)
Turmeric powder - a pinch
Sambar powder / Red chilli powder - 1 tsp
Curd - 1 tsp
Salt - to taste
Oil - 1 to 2 tbsp

For the seasoning:

Oil - 1 tsp
Mustard - ¾ tsp
Urad dal - ½ tsp
Curry leaves 1 sprig

Chow Chow Poriyal / Chayote Stir Fry - South Indian Style

This is a mildly spiced stir fry recipe using fiber rich vegetable ( Chow Chow / Chayote ) and mostly served as a accompaniment to rice. Try it!

Channa Sundal / Kondakadalai Sundal / Chick Peas Sundal

Sundal is a healthy snack preparation using legumes( lentils) seasoned with spices and coconut.  It is also an important dish offered as prasadam during Hindu festivals especially during Ganesha chathurthi, Navarathri, particularly in South India. 

Here is the recipe for  protein packed and also tasty Channa / Chick peas sundal !

Red Amaranth Leaves Stir Fry / Mullai Keerai Poriyal

This is a healthy, tasty and also easy to make stir fry / poriyal using Red amaranth leaves / Mullai Keerai which is loaded with full of vitamins and minerals.  

This South Indian dish is a best accompaniment for rice with sambar, rasam or curd.

Ingredients:

Amaranth leaves / Mullai keerai  - 1 (big) bunch
Onion - 1 (finely chopped)
Green chillies - 2 to 3 (slited lengthwise)

Garlic - 4 to 5 cloves (finely chopped)
Salt - to taste
Grated coconut - 1 to 2 tbsp

For Seasoning:

Oil - 2 to 3 tsp
Mustard seeds - 1 tsp
Cumin seeds - ¼ tsp
Urad dhal - ½ tsp

Paruppu Usili / Capsicum Usili / Capsicum Paruppu Usili- Healthy Version (Tamil Brahmin Style)

Paruppu usili is a very traditional and also a popular South Indian veg accompaniment prepared using dhal ( lentils) and vegetables commonly with beans, cluster beans and plantain flower. 

Today I want to share the paruppu usili recipe using capsicum which I learnt from my friend Latha balaji.  Though it sounds very new; the taste was very nice and healthy too.  Try this and give your feed back.

Serves - 3 to 4 persons

Ingredients:

Capsicum - 2 big
Salt - to taste

To soak and grind:
Toor dhal ( thuvaram paruppu) - ½ cup
Bengal gram dhal(kadala paruppu) -  ¼ cup
Dried Red Chilly – 2

Hing - a big pinch

For seasoning:

Oil – 1 tbsp

Mustard Seeds – ½ tsp

Curry leaves - 1 sprig

Directions: