Come winter and the Indian markets are brimming with root veggies, leafy greens and tubers that are filled with nature’s nutrients. It is also the season when we can digest and absorb these the best for the rest of the year. Our recipe today is a delicious mix of seasonal vegetables and spices that give health and strength. Surti beans are a low-calorie vegetable, they contain vitamins B & C and are perfect for a weight loss diet. Sweet potatoes are rich in vitamins, minerals, antioxidants and fiber.
Preparation Time: 60 mins
Serves: 4 – 6 people
Ingredients
- 200 gm Green Flat Beans or Surti papdi (1 inch pcs)
- 200 gm Small potatoes (peeled and pricked)
- 200 gm Sweet Potato (cut into big cubes)
- 200 gm Brinjal (cut into big cubes)
- 200 gm Sprouted val or fresh Pawta beans
- 100 gm Oil
- 2 gm Mustard seeds
- 10 gm Asafoetida
- 3 gm Turmeric
- 15 gm Garlic paste
- 18 gm Ginger paste
- 2 gm Chilli paste (or as per taste)
- 30 gm Sesame seeds (unpolished and crushed)
- 30 gm Coconut (desiccated and shredded)
- 25 gm Salt (or as per taste)
- 10 gm Garam Masala/Black Masala
- 20 gm Carom Seeds (Ajwain)
- 10 gm Jaggery
- 20 gm Agal – juice of the Kokum fruit (this is optional, to enhance taste)
- 200 gm Hot water (or as per need)
Preparation:
- Cut the surti papdi beans and break into 1 inch long pieces.
- Wash, peel and cut the sweet potatoes into big cubes.
- Peel the small potatoes and prick them with the point of a knife all over.
- Cut the brinjals into big cubes.
- Keep all the vegetables in water, in separate containers
- In a pot, boil the pawta beans in water with a pinch of salt until soft. (approx. 30 minutes).
- Heat the oil in another big, heavy bottomed pot on a low flame. In this order, add mustard seeds, asafoetida, turmeric, garlic paste, ginger paste, chilli paste, sesame seeds and coconut. Roast well stirring it on and off for approx. 5 to 7 minutes.
- Then, add the papdi beans and stir well. Add a little hot water in the pot and cover the pot with a lid. You can pour a little water on the lid after covering it.
- After 5 minutes, add the small potatoes, a little salt and hot water. Stir well and cover the pot again.
- After about 10 to 12 minutes, add the sweet potatoes, salt and little hot water. Cover and cook for 5 minutes more.
- Add the brinjal, pre-boiled pawta beans (which had been boiling separately), the remaining salt, garam masala, jaggery, the remaining hot water and the kokum juice. Stir gently, then cover and let it simmer for 2 minutes.
The delicious, juicy ‘Winter Greens’ vegetable is now ready to serve. Pair this with Jowar or Bajari Bhakri, Paratha or bread for a sumptuous winter meal. Ayurvedic health tip: Make this Winter Greens vegetable a regular in your diet plan to help gain strength and nutrition during the winters.
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