Sauteed Vegetables for Vata

Green Beans

Sauteed Greenbeans

Serves 4 persons

Ready in 20 minutes

Ingredients

  1. Green beans chopped – 300 grams
  2. Onion chopped – ½ cup
  3. Chili powder – ½ tsp
  4. Mustard seeds – 1 teaspoon
  5. Coconut / Sunflower oil – 2 tbsp.
  6. Curry leaves – 1 stalk
  7. Salt – as require

Method of preparation

  • Heat a pan, add coconut/sunflower oil. When the oil gets hot. add mustard seeds and wait until it pops.
  • Then add curry leaves, onion and salt. Sauté until the onion turns to slight brown shade.
  • Now add chili powder and mix well. Add the chopped green beans and stir well.
  • Reduce the fire to slow, cover with a lid and cook for 15 minutes.
  • Stir few times in between to avoid sticking to the bottom and ready to serve.

Notes: You may serve it with pancakes or any kinds of rice.

 

Cabbage Carrot

carrot cabbage

Serves 2 persons

Ready in 20 minutes

Ingredients

  1. Cabbage – 1 cup (finely chopped/grated)
  2. Carrot – 1 cup (finely chopped/grated)
  3. Turmeric powder – ½ tsp
  4. Salt – To taste
  5. Shallots – 5 (crushed)
  6. Oil – 1 tbsp.

7. Black mustard seeds – 1 tsp

8. Curry leaves – 1 string

9. Grated Coconut – ½ cup (optional)

10. Green chili – 1 (optional)

Method of preparation

  • Heat a pan, add oil, mustard seeds, curry leaves, shallots and green chili. Sauté for 30 seconds.
  • Now add turmeric powder and salt ,mix well. Add the chopped cabbage and carrot and stir well.
  • Reduce the fire to slow and cook for 15 minutes.
  • Stir few times in between to avoid sticking to the bottom.
  • Finally add coconut, mix well. Turn off the flame and close with a lid for 5 minutes.
  • Now the dish is ready to serve.
 

Beetroot

Beetroot Sauted

Serves 1 person

Ready in 20 minutes

Ingredients

  1. Beetroot – 1 cup (grated)
  2. Oil – 1tbs
  3. Black mustard seeds -1 tsp
  4. Curry leaves – 1 string
  5. Turmeric powder – ¼ tsp
  6. Grated coconut – ¼ cup
  7. Salt – To taste

Method of preparation

  • Heat a pan, add oil, mustard seeds and curry leaves, saute for 10 seconds.
  • Add the grated beetroot, salt and turmeric powder and mix well.
  • Reduce the fire to slow, cover with a lid and cook for 15 minutes.
  • Stir few times in between to avoid sticking to the bottom.
  • Finally add coconut, mix well. Turn off the flame and close with a lid for 5 minutes.
  • Now the dish is ready to serve.
 

Spinach

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Serves 1 person

Ready in 15 minutes

Ingredients

  1. Spinach– 2 cups (chopped)
  2. Oil – 1 tbs
  3. Black mustard seeds – 1 tsp
  4. Turmeric powder – ¼ tsp
  5. Grated coconut – ¼ cup
  6. Salt – To taste

Method of preparation

  • Heat a pan, add oil, mustard seeds and sauté for 10 seconds.
  • Add spinach, salt and turmeric powder and mix well.
  • Keep the fire in medium flame, continuously stir for 5 – 10 minutes.
  • Finally add coconut, mix well. Turn off the flame and close with a lid for 5 minutes.
  • Now the dish is ready to serve.
 

Eggplant

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Serves 2 persons

Ready in 20 minutes

Ingredients

  1. Eggplant – 2 cups (chopped into small cubes)
  2. Oil – 1 tbs
  3. Black mustard seeds -1 tsp
  4. Turmeric powder – ¼ tsp
  5. Garam masala – ¼ tsp (see our Masala mix recipes)
  6. Salt – To taste
  7. Curry leaves – 1 string

Method of preparation

  • Heat a pan, add oil, mustard seeds, curry leaves and sauté for 10 seconds.
  • Add eggplant , salt and turmeric powder, Garam masala and mix well.
  • Keep the fire in medium flame, continuously stir for 5 – 10 minutes.
  • Now the dish is ready to serve.

Notes: Soon after cutting eggplant, directly put it in plain water (other wise the vegetable turns to brown color)

 

Tofu Spinach

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Serves 2 persons

Ready in 20 minutes

Ingredients

  1. Tofu – 250 gms (scrambled)
  2. Spinach – 1 & 1/2 cup (chopped)
  3. Salt – to taste
  4. Turmeric powder – ¼ tsp
  5. Oil – 2 tsp
  6. Black mustard seeds
  7. Shallots – 5 (crushed)

Method of preparation

  • Heat a pan, add oil, mustard seeds, shallots and sauté for 1 minute.
  • Add turmeric, salt, spinach and mix well.
  • Cook for 10 minutes in medium flame. In b/w stir well for 2/3 times.
  • Add tofu when spinach ½ cooked, and cook for another 5-10 minutes in medium flame. Now the dish is ready to serve.

Notes: You may serve it with pancakes or any kinds of rice.

 

Young Jack Fruit

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Serves 2 persons

Ready in 20 minutes

Ingredients

  1. Young jack fruit – 2 cups (finely chopped)
  2. Oil – 1 tbsp.
  3. Black mustard seeds -1 tsp
  4. Turmeric powder – ¼ tsp
  5. Salt – to taste
  6. Curry leaves – 1 string
  7. Hot water – 1 cup

Method of preparation

  • Heat a pan, add oil, mustard seeds, Curry leaves and sauté for 10 seconds.
  • Add jackfruit, salt and turmeric powder and mix well.
  • Pour hot water and cook for 15-20 minutes. In b/w stir well and add water if needed.
  • Sauté until the extra water evaporates and now the dish is ready to serve.

Notes: Soon after cutting eggplant, directly put it in plain water (other wise the vegetable turns to brown color)

 

Pumpkin Spinach

Pumpkin Spinach

Serves 2 persons

Ready in 20 minutes

Ingredients

  1. Pumpkin – 2 cups (finely chopped)
  2. Spinach – ½ cup (chopped)
  3. Oil – 1 tbs
  4. Black mustard seeds -1 tsp
  5. Turmeric powder – ¼ tsp
  6. Salt – to taste
  7. Curry leaves – 1 string

Method of preparation

  • Heat a pan, add oil, mustard seeds, Curry leaves and sauté for 10 seconds.
  • Add pumpkin, salt and turmeric powder and mix well.
  • Close with lid in low flame and cook for 10 minutes. In b/w stir well for 2/3 times.
  • Add spinach when pumpkin ½ cooked, and cook for another 5-10 minutes in medium flame. Now the dish is ready to serve.

Notes: You may serve it with pancakes or any kinds of rice.