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 This meal is a well-balanced, nutrient-rich bowl. Based on the visible components, here’s a breakdown of the estimated nutrition and health benefits.  Meal Components (based on the image): 1. Grated Beetroot – high in fiber, antioxidants, folate, and nitrates. 2. Cooked Quinoa – complete protein, fiber, iron, magnesium. 3. Grilled or Baked Chicken Wings – protein-rich, moderate fat. 4.

Pumpkin is a versatile vegetable and is widely used in the Indian cuisine .Various names of pumpkin in different languages, Parangikkai /Thadiyangai (Tamil) , Mathan (Malayalam) , Kaddhu (Hindi) , Laal Bhopla (Marathi) , Sihi Kumbalkkai (kannada) ,Kumdo /Kumro (Bengali) and so on.

In India, pumpkins are available through the year unlike the western world wherein it is a Fall produce and available only during Autumn .

Having said that, in India we use pumpkin a lot across the length and breadth of various cuisines from Kashmir to Kanyakumari and Gujarat to Assam . 

Parangikkai Vethakuzhambu is a classic recipe from Tambrahm kitchen and makes for a yummy main course . Vathakuzhambu is a tamarind based gravy without the lentils and is paired with rice and a simple vegetable stir fry or keerai  masiyal.

"Vathakuzhambum Sutta appalam um" is an eternal favorite combination in most households and our home is not an exception either .Certain terminologies lose the charm when translated, but for the ease of my readers let me translate it .. the term means Vathakuzhambu and roasted papad is the best combination when  served hot .

Vethakuzhambu has a good shelf life and can stay well upto 4 or 5 days when refrigerated provided your family doesn't polish off this yumm gravy.  Vathakuzhambu certainly tickles and rejuvenates our taste buds and appetite especially after heavy festive indulgence or even post traveling. 

I have quite a few variants of Vethakuzhambu and tamarind based gravy which I am linking below for your easy reference 

Appalam Vethakuzhambu 

Kondakadalai (chick peas) Vethakuzhambu 

Karvepillai (curry leaves) kuzhambu 

Milagu (pepper) Kuzhambu 

Vendhiya (fenugreek) kuzhambu 

Verkadalai (peanuts) Vethakuzhambu 

Ingredients 

Method 

• Extract the puree from the soaked tamarind, strain it.Add 1 cup water to it and set aside.
• Heat oil in a thick bottomed kadai and splutter the mustard seeds followed by curry leaves, corriander, thoor dhall and asafoetida. 
• Saute the chopped pumpkin cubes with sambar powder and add 1/2 cup water .let the pumpkin cook well .It should be well cooked, but firm at the same time 
• Add the tamarind extract, required salt and let it boil well and the raw flavor of tamarind is lost .Continue to simmer the vathakuzhambu until it reduces and becomes slightly thick in consistency like tomato puree. The kuzhambu shouldn't be very runny. 
• Turn off the stove and drizzle the sesame oil all over and a delicious Vethakuzhambu is ready to be enjoyed .

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 Puli Kootu or Pulippu Kootu is an authentic Tamil brahmin recipe and is made quite frequently in most homes .It is a must have on the wedding feast menu and hence also known as Kalyana Kootu . 

Puli kootu is very tasty as it has a balance of all flavors and the tanginess from the tamarind extract gives it an altogether different flavor profile.

Pulippu kootu fits perfectly for those following a Vegan Diet and also being a No onion No garlic recipe  it is Saatvik and Jain Friendly as well.

Pulippu kootu can be made with brinjals,  ash gourd /white pumpkin or chayote/chou chou . In traditional tambrahm weddings puli kootu is made from ash gourd/poosanikaai and has either boiled chick peas or groundnuts added to the kootu .

In my recipe today ,I am going to use boiled peanuts but I also make it using boiled chickpeas many a times and both of them taste really delicious. 

Puli kootu with hot rice and some coconut based vegetable stir fry is an amazing combination for lunch.  In my home most often the left over puli kootu is paired with chapati for night and it pairs well .

Method

• In a pan heat 1/4 tsp oil and roast the channa dhall until crisp and golden brown followed by the dhaniya and red chillies.Allow it to cool and the  grind into a fine paste with coconut and set aside. 
• Soak the tamarind in hot water for 10  mins and then extract the pulp . Strain the impurities and keep ready .
• Boil the chopped ash gourd in sufficient water until it is cooked well..it has to be firm but well cooked .
• Pressure cook the thoor dhall and peanuts in 2 separate containers in the same cooker .Mash the thoor dhall well and set aside.  This saves a lot of time and effort as well.
• In a thick bottomed vessel,add the boiled ashgoured ,peanuts and the tamarind extract with 1/4 cup water and boil it until the raw smell of the tamarind is lost. 
• Next add the coconut paste , cooked thoor dhall and another 1/2 cup water and bring to a rolling boil.Adjust salt at this stage . Donot boil too much as the dhall will begin to start sticking to the bottom of the pan and it may get burnt..we don't want a burnt kootu .
• Prepare a tempering of mustard seeds, curry leaves and asafoetida and pour it on the pulippu kootu.

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 NELLIKKAI GOJJU 

Gojju also known as Menskai is a sweet sour traditional dish popular in Karnataka . It is one of the mandatory dishes included in a festive spread . Gojjus can be prepared using vegetables as well as fruits. Tamarind is used in the preparation of Gojjus with vegetables like capsicum, okra or bitter gourd. But the same can be omitted while preparing Gojjus using sweet sour fruits like Pineapple, Mango or Gooseberries . Here is a recipe to prepare a sweet sour finger licking Nellikkai Gojju / Gooseberry relish . 

INGREDIENTS

Gooseberries - 10

Turmeric powder - 1/4 tsp

Jaggery - a plum size ball 

Salt - 1 tsp

INGREDIENTS FOR THE GOJJU MASALA

Split Black gram dal - 2 tbsps

White Sesame seeds - 2 tbsps

Cumin seeds - 1 tsp

Fenugreek seeds - 1/4 tsp

Red chillies - 3 ( Broken)

Grated coconut - 2 tbsps

Oil - 1/4 tsp

TO MAKE THE GOJJU PASTE

1. Dry roast sesame seeds and keep aside.

2. Roast Black gram dal, Fenugreek seeds , Cumin seeds and Red chillies in hot oil till they emanate a very pleasant aroma and allow them to cool . 

3. Grind all the roasted ingredients with coconut gratings into a smooth paste adding little water .

TO MAKE THE GOJJU

1. Cover the gooseberries with water and cook adding turmeric powder, salt and jaggery.

2. When the berries are cooked blend in the ground Gojju masala . 

3. Stir well and cook till the Gojju thickens and switch off flame. 

 Add a seasoning with mustard seeds and curry leaves if you wish to. 

Enjoy the flavoursome Nellikkai Gojju with  steaming hot rice as a main course or relish it as a side dish with your meal.

DIDEER NELLIKKAI OORUGAI /

INSTANT GOOSEBERRY PICKLE 

Gooseberry season has arrived !Time to make lip smacking chutney , pachadi , tokku and pickles using these wonder berries containing an inexhaustible source of  nutrients necessary for good health ! Here is a quick and easy to make recipe for Nellikkai Oorugai / Gooseberry pickle. Since it is an instant pickle it can be prepared in small batches as and when required . Stays good up to a week under refrigeration.

INGREDIENTS

Gooseberries / Nellikkai - 250 gms

Sesame oil - 4 tbsps

Chilly powder - 1 tbsp

Salt - 1 tbsp

Turmeric powder - 1/4 tsp

Asafoetida - 1/4 tsp

Powdered Fenugreek seeds - 1/4 tsp 

Mustard seeds - 1 pinch 

METHOD 

1. Wash the Gooseberries/ Nellikkai thoroughly and steam them for 15 minutes and cool them.

2. The segments of the steamed berries will fall apart easily . 

3. Remove the seeds from the segments.

4. Heat oil in a kadai and splutter mustard seeds .

5. Add asafoetida , powdered fenugreek seeds and  turmeric powder  one after another.

6. Stir in the gooseberry segments .

7. Add chilly powder and salt and blend well on low flame for a minute.

8. Switch off flame and cool the pickle before storing in a clean dry jar. 

Enjoy your lip smacking Dideer Nellikkai Oorugai / Instant Gooseberry Pickle with your meal . 

Gojju also known as Menaskai is a Karnataka delicacy. A wedding feast is never complete without this sweet-sour relish. Gojjus can be prepared using any sweet sour fruit. But Pineapple Gojju / Menaskai is the most popular relish. Here is a unique Gojju / Menskai prepared with Star Fruit known as Kamarakshi in Kannada.

INGREDIENTS

 Ripe Star Fruit slices - 2 cups

Tamarind - 1 plum size ball ( Extract juice )

Jaggery - 1 plum size piece

Turmeric powder - 1 pinch

Salt - 1 tsp

INGREDIENTS TO MAKE THE GOJJU PASTE

Sesame seeds - 2 tbsps 

Split Black gram dal - 2 tbsp

Red chillies ( Broken) - 3

Fenugreek seeds - 1 pinch

Cumin seeds - 1 tsp

Fresh coconut ( Grated) - 2 tbsps

Sesame oil - 1/2 tsp

Mustard seeds and curry leaves for seasoning

TO MAKE THE GOJJU PASTE

1. Dry roast Sesame seeds and keep aside . 

2. Roast split Black gram dal, Fenugreek seeds , Cumin seeds, Red chillies and Asafoetida in 1/4 tsp of oil till they emanate a pleasant aroma.

3. Cool the roasted ingredients and grind with roasted sesame seeds and fresh coconut into a smooth paste adding water.

TO MAKE THE GOJJU

1. Lightly scrape the rinds and cut the Star fruits into star shaped slices.

2 . Cook the Star fruit slices in tamarind juice adding salt, turmeric powder and jaggery.

3. Blend in the prepared gojju paste and cook for few more minutes till the gojju thickens and switch off flame. 

4. Splutter a pinch of mustard seeds and curry leaves in 1/4 tsp of oil and season the gojju.