CABBAGE CARROT BEANS THORAN/PORIYAL

HOW TO MAKE CABBAGE CARROT BEANS THORAN/PORIYAL

INGREDIENTS:

For Cabbage, Caroot & Beans Thoran:

For Seasoning:

METHOD :

• Clean, shred and finely chop the Cabbage.
• Peel and finely chop the Carrots and Beans.
• Finely chop Shallots, Green Chillies, Garlic & Ginger.
• Heat Oil in a pan, splutter Mustard Seeds, Bengal Gram/Urad Dhal and Curry leaves.
• Add finely chopped Shallots, Green Chillies, Garlic, Ginger and saute until shallots turn translucent.
• Add a pinch of Cumin seeds followed with finely chopped Cabbage, Carrots and Beans.
• Add a dash of Salt & a pinch of Sugar and give a quick stir.
• Cover and cook briefly.
• Add in grated Coconut and mix well.
• Cook for a while on a low flame.
• Serve Cabbage, Carrot & Beans Thoran/Poriyal as a side dish for any Curry of your choice/Sambar/Rasam/Curd.

NOTES :

• Can add a pinch of Turmeric if preferred.
• Some do not add Onions & Garlic while cooking for a Sadhya/Virundhu.
• Adding Garlic & Ginger is truly optional.
• Adding Sugar is purely optional.

CHAKKA KURU CHEERA THORAN

      Recently my Husband was speaking to his Mother, she was saying that she had cooked Chakka Kuru and Cheera Thoran.  She was selling off the recipe to him saying that it is one popular recipe in Kerala and how you need to slice the Jackfruit seeds for it etc., And as usual I knew my hubby is going to ask me for this recipe.  Luckily I had both the ingredients and the next day I went along to make this Thoran for the very first time.  Combination Thorans are quite prevalent in Kerala, and I was even amused by the combination of Red Bean & Plantain Flower Thoran, Green bean & Plantain Stem Thorans they used to serve at Shreedhareeyam Ayurvedic hospital. 

      This Thoran recipe is a simple Kerala Style stir-fry prepared with finely chopped Amaranth Leaves or Spinach & along with it goes thinly sliced Jackfruit Seeds alias Chakka Kuru.  This thoran is seasoned with mild spices and condiments and finally topped up with few spoons of grated coconut. Chakka Kuru and Cheera Thoran required two types of cooking, one for the Jackfruit Seeds, which has to be peeled, washed and cut into thin slices.  Jackfruit seeds need some extra cooking time whereas Amaranth Leaves can be cooked within minutes.  So I pre-cooked the Jackfruit seeds in a Pressure cooker for a whistle and then did the tempering, added the seasoning and cooked finely chopped Amaranth Leaves, finally I toss it up with pre-cooked Jackfruit seeds and finished cooking the Thoran with a few teaspoons of freshly grated coconuts.

     Though Onam seasons are not for Jackfruits, if you have some leftoverJackfruit seeds from last summer, then this Thoran is a wonderful add-on to your Sadhya Vattom.  Thoran/Upperi is a predominant Sadhya Item served along with various other dishes in a Kerala Sadhya(Banquet). This quick & easy Chakka Kuru and Cheera Thoran can easily be squeezed into your long list of Sadhya items.

• Cabbage Thoran
• Cabbage, Carrot & Beans Thoran
• Achinga Payar/Long Beans Thoran 
• Cheera/Spinach Thoran 
• Beetroot Thoran/Poriyal 
• Vendakka/Okra Thoran
• Pavakka/Bitter Gourd Thoran
• Cheru Payar Parippu/Yellow Moong Thoran
• Cheru Payar/Green Moong Thoran
• Kovakka/Ivy Gourd Thoran
• Padavalanga/Snake Gourd Thoran 
• Mathanga/Yellow Pumpkin Thoran 
• Vazhakoombu/Plantain Flower Thoran 
• Chena Thoran/Chena Upperi 
• Raw Papaya Thoran/Pappanga Thoran
  

HOW TO COOK CHAKKA KURU CHEERA THORAN

 

CHAKKA KURU CHEERA THORAN

INGREDIENTS:

To Cook the Jackfruit Seeds:

For Chakka Kuru Cheera Thoran:

For Tempering:

Mustard Seeds - 1 Tspn
Curry Leaves - 1 Sprig
Cumin Seeds - a Pinch.
Coconut Oil - 1 Tbspn.

METHOD:

To Cook the Jackfruit Seeds:

• Peel off the white shell from the Jackfruit Seeds.
• Soak the Jackfruit Seeds in Water for at least 3-4 hours or overnight.
• Scrape out the brown skin from the Seeds(Soaking helps you to scrape out the skin easily)
• Cut the Seeds into small pieces, wash and keep it aside.
• Add Turmeric Powder to the Jackfruit Seeds, along with a dash of Salt and a pinch of Sugar.
• Cook this along with 1/2 Cup of Water until the Seeds turn soft.
• Alternatively, can cook the above ingredients in a Pressure Cooker for a whistle.
• Do not overcook the Jack fruit Seeds. 
  

For Chakka Kuru Cheera Thoran: 

CHAKKA KURU CHEERA THORAN

• Chop off the Roots from the Stalks.
• Clean and wash the Amaranth Leaves through running water for at least 3-4 times
• Drain the washed Amaranth Leaves in a colander and keep it aside.
• Finely chop the Amaranth Leaves and keep it aside.
• Finely chop Shallots, Green Chillies & Garlic.
• Heat Oil in a pan, splutter Mustard Seeds and Curry leaves.
• Add finely chopped Shallots, Green Chillies, Garlic and sauté until shallots turn translucent.
• Now add a pinch of Cumin seeds, followed with finely chopped Amaranth Leaves.
• Sprinkle Salt & Sugar and give a quick stir.
• Cover and cook briefly.
• Add in grated coconut and mix well.
• Cook Cheera Thoran/Spinach Stir Fry a while on a low flame.
• Finally, add pre-cooked Jackfruit seeds and give a quick stir. 
• Serve Chakka Kuru Cheera Thoran hot with steamed White Rice/Kerala Rose Matta Rice.
• Can be served along with any Curry and Rice, it goes well as a side dish with Moru Curry/Moru Kachiyathu.
• Can serve this Raw Papaya Thoran as one side dish in the long list of Sadhya Items or along with Kanji(Rice Porridge)/Paal Kanji.
  

NOTES:

• Can add a pinch of Turmeric to the Cheera Thoran, if preferred.
• Some do not add Onions & Garlic while cooking for a Sadhya.
• Adding Garlic & Cumin Seeds are truly optional.
• I have used Coconut Oil in the recipe, can use any other vegetable oil. 
  

RAW PAPAYA THORAN

    Raw Papaya fondly called as Pappanga, Kaplanga, Omakka colloquially in Malayalam is something you can get hold of, when you are in a mood for a different variety of Side Dish.  A Thoran or a Mezhukkupuratti or simply make a Salad out of it. 

    Raw Papaya has always been as deceiving as it is. Though not a common Vegetable used in most of the kitchens, it is always assumed to be some other vegetable unless otherwise mentioned, or if you are a food expert.  But I could never deceive my Son with this vegetable, smart enough eh?!!! When I make Raw Papaya Mezhukkupuratti, people at home had assumed it to be Potato & when I make a Thoran, it was thought to be Cabbage.  As is the deceiving nature of a Raw Papaya.  As a kid I have eaten these dishes always thinking it as Potato or Cabbage.  And have loved the mild sweetness from the Vegetable too.

    Growing up, revealed that it is a wonderful Vegetable with extraordinary medicinal values. And all the more the Papain in Raw Papaya helps to break down the tough Protein chains in meat, so it is widely used as a Meat Tenderizer. I store a few slices of Raw Papaya in the freezer, ready to be used as a Meat Tenderizer.

HEALTH BENEFITS OF RAW PAPAYA :

• Papaya is rich in Vitamins C & A and a good source of fibre.
• High vitamin C and Lycopene content found in Papaya can improve heart health and can also reduce the risk of heart disease.
• Fibre content acts as a perfect internal cleanser.
• It cleanses your digestive tract & colon and also helps to relieve constipation.
• Papaya is loaded with antioxidants.
• Antioxidants in Papaya may reduce cancer risk and can even slow down the progression of Cancer.
• Papayas are very high in Carotenoids that can reduce inflammation.
• Papayas are great for your skin too.       
  

     This Thoran recipe is a simple Kerala Style stir-fry prepared with finely chopped Raw Papaya seasoned with mild spices and condiments and finally topped up with few spoons of grated coconut. Thoran/Upperi is a predominant Sadhya Item served along with various other dishes in a Kerala Sadhya(Banquet). This quick & easy Raw Papaya/Pappanga Thoran can easily be squeezed into your long list of Sadhya items.

• Cabbage Thoran
• Cabbage, Carrot & Beans Thoran
• Achinga Payar/Long Beans Thoran 
• Cheera/Spinach Thoran 
• Beetroot Thoran/Poriyal 
• Vendakka/Okra Thoran
• Pavakka/Bitter Gourd Thoran
• Cheru Payar Parippu/Yellow Moong Thoran
• Cheru Payar/Green Moong Thoran
• Kovakka/Ivy Gourd Thoran
• Padavalanga/Snake Gourd Thoran 
• Mathanga/Yellow Pumpkin Thoran 
• Vazhakoombu/Plantain Flower Thoran 
• Chena Thoran/Chena Upperi
  

HOW TO COOK RAW PAPAYA/PAPPANGA THORAN/STIR-RAW PAPAYA

RAW PAPAYA THORAN

INGREDIENTS:

For Tempering:

METHOD:

RAW PAPAYA THORAN

 

• Peel, clean and wash the Raw Papaya.
• Cut it into halves and scoop out the tender seeds.
• Chop the Raw Papaya finely & keep it aside.
• Alternatively, can grate the Raw Papayas for this recipe.
• Finely chop Shallots, Green Chillies & Garlic.
• Heat Oil in a pan, splutter Mustard Seeds and Curry Leaves.
• Add finely chopped Shallots, Green Chillies, Garlic and sauté until shallots turn translucent.
• Add chopped Raw Papaya/Pappanga along with a dash of Salt & a pinch of Sugar.
• Sprinkle some water, cover and cook until the vegetable turns soft.
• Cook briefly for about 5-7 minutes on a medium-low flame.
  
• Add in grated Coconut and mix well.
  
• Cook for a while on a low flame.
• Do not overcook the Raw Papaya.
• Serve Raw Papaya Thoran hot with steamed White Rice/Kerala Rose Matta Rice.
• Can be served along with any Curry and Rice, it goes well as a side dish with Moru Curry/Moru Kachiyathu.
• Can serve this Raw Papaya Thoran as one side dish in the long list of Sadhya Items or along with Kanji(Rice Porridge)/Paal Kanji.
  

NOTES:

• Can add a pinch of Turmeric if preferred.
• Some do not add Onions & Garlic while cooking for a Sadhya.
• Adding Garlic is truly optional.
• I have used Coconut Oil in the recipe, can use any other vegetable oil.
  

BEETROOT PORIYAL

INGREDIENTS : 

For Seasoning :

METHOD : 

• Wash, clean and peel the Beetroots and finely chop them.
• Heat Oil in a pan, splutter Mustard Seeds, Urad Dhal, Dry Red Chillies and Curry Leaves. 
• Saute finely chopped Onions, Garlic Cloves and Green Chilies until onions turn translucent.
• Add Chopped Beetroots along with Turmeric, Salt, Sugar and give a quick stir. 
• Sprinkle some water and cook until they turn soft for about 4-5 minutes.
• Once the Beetroots are well cooked, sprinkle grated Coconut and mix well.
• Leave the Beetroot Poriyal on a low flame for about a minute.
• Serve Beetroot Poriyal along with Rice and any curry of your choice. Goes well with Chapathis too.

NOTES :

• You can finely chop the Beetroots or alternatively you can grate them for Beetroot Poriyal.
• Adjust the number of Green Chillies and Dry Red Chillies to your spice preference.
• Adding Sugar and grated Coconuts are totally optional.

KOTHAVARANGAI/CLUSTER BEANS

    Kothavarangai or the Cluster Beans is an annual legume. Young, fresh cluster beans have got a narrow, slender, long body together with tiny pods with a slightly bitter taste. It is a popular vegetable widely used in Indian Cuisine. The tender vegetable is used in cooking whereas the mature pods (seeds) are collected to be dried, then powdered to flour which is colloquially called Guar Gum. Guar Gum is commercially used as a thickening agent in industrial food preparations like ice creams, bakery products, as a stabilizer in cheese, cold meat processing etc.

    Cluster Beans are widely used in Indian cooking. It is called as Kothavarangai in Tamil, Kothavarakka in Malayalam, Goruchikkudu Kaya in Telugu, Gori Kayi in Kannada, Guar ki Phalli in Hindi, Govari in Marathi & Govar in Gujarati. Cluster Beans/Kothavarangai can be used in curries, stir-fries or sometimes dried and used as Vathal/Kondattams. This vegetable can also be cooked as Kootu along with Dhal and is one vegetable commonly used while preparing Paruppu Usuli. It is also one vegetable added while cooking Avial. It is also used while making Sambar.    

   Kothavarangai or the Cluster Beans contains a wide variety of Nutrients, Vitamins & Minerals with high levels of dietary Fiber & Protein. It is rich in Minerals like Calcium & Phosphorus. This vegetable is loaded with health benefits and also aids in weight loss as it is low in calories.

• Aids in Weight Loss 
• Improves & Strengthens the bones & hair.
• Good for a healthy Heart
• Helps to reduce Blood Cholesterol
• Improves Digestion
• Relieves Constipation
• Strengthens the Immune System
• Relieves Osteoarthritis
• Helps to reduce the risk of Diabetics   

    Cluster Beans/Kothavarangai Poriyal is a simple Tamilnadu Style stir fry prepared with finely chopped Cluster Beans usually seasoned with mild spices and condiments and finally topped up with few spoons of grated coconut. Poriyal is one common side dish in a daily lunch menu and also one of the side dishes served in a Virundhu/Sadhya. It can also be cooked in a Kerala Style by using Coconut Oil. Though there is not much of a difference when it comes to Poriyal/Thoran, the Oil used and the usage of Seasonings makes a stir fry unique to the region.

Cuisine - South Indian

 Course - Side Dish

 Spice Level - Low - Moderate

 Difficulty - Easy

 Serves - 4

 Author - SM

 Preparation Time - 5 -10 Minutes

 Cooking Time - 5 - 7 Minutes

HOW TO MAKE KOTHAVARANGAI/CLUSTER BEANS PORIYAL

KOTHAVARANGAI/CLUSTER BEANS PORIYAL

INGREDIENTS:

Cluster Beans/Kothavarangai - 2 Cups

Shallots - 4-5 Nos.

Garlic - 1-2 Cloves

Green Chillies - 2 Nos.

Coconut - 2-3 Tbspn

Salt - To Taste

Sugar - a Pinch

For Tempering:

Mustard Seeds - 1 Tspn

Bengal Gram/Urad Dhal - 1 Tspn(Optional)

Curry Leaves - 1 Sprig

Vegetable Oil - 1 Tbspn.

METHOD:

• Clean, wash & cut the ends of the Cluster Beans/Kothavarangai.
• Chop the Cluster Beans/Kothavarangai finely and keep it aside.
• Finely chop Shallots, Green Chillies & Garlic.
• Heat oil in a pan, splutter Mustard Seeds, Bengal Gram/Urad Dhal and Curry Leaves.
• Add finely chopped Shallots, Green Chillies, Garlic and saute until shallots turn translucent.
• Add chopped Cluster Beans/Kothavarangai along with a dash of salt & a pinch of Sugar.
• Cover and cook briefly.
• Add in the grated coconut and mix well.
• Cook for a while on a low flame.
• Cluster Beans/Kothavarangai Poriyal can be served along with Rice & Curry or as one of the side dishes in a Virundhu/Sadhya.

KOTHAVARANGAI/CLUSTER BEANS PORIYAL

NOTES:

• Can add a pinch of Turmeric if preferred.
• Some do not add Onions & Garlic while cooking for a Virundhu/Sadhya.
• Adding Garlic is optional.
• I have used Coconut Oil in the recipe, can use any other vegetable oil. 
• Adding grated coconut is optional.