#001 SOME SOUTH INDIAN VEGETARIAN PREPARATIONS

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CONTENTS (ALPHABETICAL ORDER)
BRINJAL CRUSH
Brinjal Light Fry
Brinjal Coconut Ginger Light Fry
Carrot Coriander Tamarind Light Fry
COCCAINA GRANDAIS LIGHT FRY
CUCUMBER RIDGEGOURD MIXED Light Fry
CUCUMBER SPRING LEAF SPINACH Light Fry
CLASSIFICATION OF ITEMS
DABAL KAA MIIT`HA (DABAL KA MEETHA)
FOOD CLASSIFICATION
CURRIES AND LIGHT FRIES
LEMON LENTILS

LightSpice

POTATO SIMPLE Light Fry
POTATO BOILED Light Fry
PRINCIPLES OF HEALTHY EATING
RELISH CRUSHES (POUNDINGS OR CHUTNEYs)
SPECIALITIES of SOUTH INDIAN VEGETARIAN COOKING
TOMATO CARROT SOYA BEANS: Light Fry
TOMATO PLANTAIN LIGHT FRY

CONTENTS
MENU	VARIETY	RECIPE
SPECIALITIES of SOUTH INDIAN VEGETARIAN COOKING
FOOD CLASSIFICATION
CLASSIFICATION OF ITEMS
CURRIES AND LIGHT FRIES	:~~~~	________
	Brinjal Light Fry Brinjal Coconut Ginger Light Fry BRINJAL LENTILS Carrot Coriander Tamarind Light Fry COCCAINA GRANDAIS LIGHT FRY CUCUMBER RIDGEGOURD MIXED Light Fry CUCUMBER SPRING LEAF SPINACH Light Fry LENTILS OKRA SIMPLE Light Fry PICKLES (without chemical preservatives) PLAIN RED-GRAM LENTILS COOKED TO PASTE POTATO SIMPLE Light Fry POTATO BOILED Light Fry PUURN`AALU SWEETS TOMATO CARROT SOYA BEANS: Light Fry TOMATO LENTILS Tomato Pickle TOMATO PLANTAIN LIGHT FRY
RELISH CRUSHES (POUNDINGS OR CHUTNEYs)
	BRINJAL CRUSH
LENTILS	PULSES
	BRINJAL LENTILS
	PLAIN RED-GRAM LENTILS COOKED TO PASTE
	TOMATO LENTILS
PICKLES (without chemical preservatives)
	Tomato Pickle
SWEETS
	PUURN`AALU
	DABAL KAA MIIT`HA (DABAL KA MEETHA)
LightSpice

SPECIALITIES of SOUTH INDIAN VEGETARIAN COOKING
Soft on spices Soft on spices and stomach. -- South Indian vegetarian cuisine has been influenced by the precepts of non-violence of Vardhamana Mahavira Jina (Jainism), and Gautama Buddha (Buddhism). -- Hence it is lacto vegetarian (milk products are permitted). == Eggs also a taboo.

FOOD CLASSIFICATION
SATVIK FOOD	RAJASIK FOOD	TAMASIK FOOD
Satva = energy. Satvik food is supposed to be energetic, but soft. n Does not provoke sexual desires and passions. Enables a person to control senses and the six enemies of humans: 1. Lust 2. Anger 3. Covetousness 4. Temptation 5. Pride 6. Envy. Suitable for artists, poets, lawyers, teachers, writers etc. In general we can consider all vegetarian food with the exception of strong spices as satvik.	Raja = king; Rajasik food is fit or kings. Provokes the 6 enemies. Yet essential for those engaged in Martial arts and professions. All non vegetarian food is considered Rajasik. MILK PRODUCTS Priests say that milk products are not rajasik. In my personal experience, even milk products losen our grip on our body. Occasionally, we slip down in the hands of passions.) Absolute avoidance of milk products, is not practicable. If a person succeeds, welcome. HONEY Priests consider vegetarian and satwik. In the strict sense, it is non-vegetarian and must be rajasik. My personal experience also says so. Then we cannot avoid every food item by classifying every item as S or R or T. GARLIC AND ONIONS Considered as Rajasik. Many South Indian Brahmins strictly avoid onion and garlic. TAMARIND, CHILLI POWDER Nature cure experts consider even tamarind and chilli powder as rajasik. They advise avoidance.	Tamasa = darkness and ignorance. Causes dullness and sleep. A tamasik cannot look into present or future. Impairs analysing and thinking powers. Stale and foul smelling food is considered Tamasik.

CLASSIFICATION OF ITEMS
TYPE/CLASS	CONSTITUENTS	EXPLANATION
RICES	70% of the quantity by volume. Made of Rice - Carbohydrates	Provide energy to work
LENTILS	Made of pulses; Proteins;	Build body, particularly upto 35 yrs. of age and its maintenance upto 50 yrs. of age. Some researchers say that mind workers need proteins regularly.
LIGHT FRIES	Made of vegetables, a little oil, soft Spices - Mineral salts, vitamins	Tasty. Adds the element of "desire to eat" to life. Cooked on low fire, may not take away all the nutrients.
SOUPS	Extracts of vegetables and pulses boiled in tamarind juice or tomato juice, soft spices	Rich sources of mineral salts and vitamins. Keep body healthy.
WET POUNDINGS	Pounded raw/roasted vegetables	Theoretically, traditional cuisine stipulates that these mashes are not to be roasted. If raw vegetables are used, we get a more natural flavour.

Back to Contents LightSpice
INGREDIENTS	PROCESS	COMMENTS
Adding mild spices. Peanut oil/Refined Sunflower Oil 3 tsp; Red chilli pieces 5; mustard .5 tsp. black gram dal (hulled and split) .5 tsp. Optionals: Asafoetoda	Take a small aluminium/copper bottomed vessel/pan/big spoon. Heat oil slightly; Add red chilli pieces, fry lightly; Add black gram lentils, fry medium; Add mustard, fry lightly; Add a little turmeric. (optional) Add asafoetoda.(optional) Heat mildly for a few seconds. Pour this mixture in any recipe you want to add mild spice.	LightSpice increases taste. The ingredients have medical qualities.

CURRIES AND LIGHT FRIES
INGREDIENTS	METHOD	REMARKS
Brinjal Light Fry Brinjal: 250 gms; Peanut Oil 2 tsp, 2 red chillies pieces; mustard seeds 0.5 tsp; black gram lentils hulled and split 0.5 tsp; Optional: Onion slices of 1 onion; Turmeric: a little; Salt to taste (say 1 tsp); Red Chilli powder to taste (say 0.5 tsp).	Do LightSpice Lightly fry brinjal pieces. Add onion slices and light fry. Add Salt. Add Red Chilli powder. Add turmeric. Stir.	Lean, longer, organic, recent sprouting and fresh will be good for health. While cutting brinjals into pieces, better to drop them in water till all the pieces are cut. Brinjals arouse desire for intercourse (not necessarily capability). They cause acidity. Can be eaten occasionally for good taste; otherwise life may become dull.
Brinjal Coconut Ginger Light Fry Brinjal: 250 gms; Raw coconut kernel 1. Ginger 20 gms. or as per desired pungency (both ground to paste) Green chillies 6. Peanut Oil 2 tsp, 2 red chillies pieces; mustard seeds 0.5 tsp; black gram lentils hulled and split 0.5 tsp; Salt to taste (say 1 tsp); Red Chilli powder to taste (say 0.5 tsp).	Do LightSpice Add gree chilli slices to the fry. Then lightly fry brinjal pieces. Add coconut-ginger paste and fry.. Add Salt. Add Red Chilli powder. Add turmeric. Stir.	Lean, longer, organic, recent sprouting and fresh will be good for health. While cutting brinjals into pieces, better to drop them in water till all the pieces are cut. Brinjals arouse desire for intercourse (not necessarily capability). They cause acidity. Can be eaten occasionally for good taste; otherwise life may become dull. Ginger neutralises some of the side effects of brinjal.
Carrot Coriander Tamarind Tomato Light Fry Carrots pieces: 100 gm., Coriander leaves plucked: 20 gms.; Tamarind juice: obtained from 20 gms. of tamarind by adding water; Tomato slices of 2 tomatos. Peanut Oil 2 tsp, 2 red chillies pieces; mustard seeds 0.5 tsp; black gram lentils hulled and split 0.5 tsp; Onion slices of 1 onion; Turmeric: a little; Salt to taste (say 1 tsp); Red Chilli powder to taste (say 0.5 tsp).	Do LightSpice Lightly fry carrot pieces. Add onion slices and light fry. Add coriander. Add tomato slices and tamarind juice. Add Salt. Add Red Chilli powder. Stir.	This dish is simple. But taste will be good only if the fry is done on a low fire. Tamarind is rich in C vitamin. Both Coriander and Tamarind promote sleep. Tartaric Acid in Tamarind can cause sourness of teeth.
CUCUMBER RIDGE GOURD MIXED Light Fry Cucumber 1 Ridge Gourd 200 gm. LightSpice ingredients:- Peanut Oil 3 tsp. Red chilly pieces 5 black gram dal .5 tsp (optional). mustard seeds .50 (half) tsp. Taste ingredients:- Salt 1 tsp. Red chilly powder 0.75 tsp. Optionals: Onion 1 Soya Bean Flour 50 gm. turmeric - a little.	Cut cucumber after peeling skin, ridge gourd after peeling skin, onions into small pieces. Do LightSpice Add cucumber and ridgegourd. Light fry on low fire. (Not deep frying). Add onion pieces. " Add Soya Bean powder. Add salt. Add red chilly powder. Add turmeric, coriander leaves, curry leaves (all these are optionals)	Nutritious, can contribute to a balanced diet. In view of low spicing, not uncomfortable to stomach. Both cucumber and ridge gourd belong to same family of gourds. Besides, they have water. 1. No need of adding water unless the pieces are getting black. 2. Prevents constipation. 3. Good fibre content; hence good for diabetic patients.
CUCUMBER SPRING LEAF SPINACH (Beta Vulgaris) Light Fry Cucumber 1 Beta Vulgaris Leaves: 1 bunch, say 200 gms. cut into pieces LightSpice ingredients:- Peanut Oil 3 tsp. Red chilly pieces 5 black gram dal .5 tsp (optional). mustard seeds .50 (half) tsp. Taste ingredients:- Salt 1 tsp. Red chilly powder 0.75 tsp. Optionals: Onion 1 Soya Bean Flour or roasted Bengal gram (Lentils) flour 50 gms. turmeric - a little.	Cut cucumber after peeling skin, onions into small pieces. Do LightSpice Add cucumber. Light fry on low fire. (Not deep frying). Add cut pieces of spinach (beta vulgaris) leaves. Allow them to soften on a low heat. Add onion pieces. " Add Soya Bean powder or roasted Bengalgram lentil flou Add salt. Add red chilly powder. Add turmeric, coriander leaves, curry leaves (all these are optionals)	Nutritious, can contribute to a balanced diet. In view of low spicing, not uncomfortable to stomach. Cucumber belongs to the family of gourds. Hence has water within. 1. No need of adding water unless the pieces are getting black. 2. Prevents constipation. 3. Good fibre content; hence good for diabetic patients. This is a rare item. I have not seen or heard others cooking this.
POTATO BOILED LIGHT FRY Potatos 250 gm. Peanut oil/Refined Sunflower OIl 4 tsp. Onions: 2. Salt to taste say 1 tsp. Red Chilly powder to taste say 1 tsp.	Boil potatos till soft. Peel skin and cut potatos into pieces of 2.5 cm lbh. Put oil. Light roast to get a golden hue. Add onion slices. Wait till onions become soft. Add salt. Add red chilli powder. Turmeric: optional half tsp. Curry leaves optional.	Do not deep fry. When compared to simple fry, in boiled light fry, nutrients are retained. Light roast on sim is the midpath.
POTATO SIMPLE LIGHT FRY Potatos 250 gm. Peanut oil/Refined Sunflower OIl 4 tsp. Salt to taste say 1 tsp. Red Chilly powder to taste say 1 tsp.	Peel skin and cut potatos into cubes of 0.8 cm. to 1 cm lbh. Put oil. Light roast to get a golden hue. Add salt. Add red chilli powder. Turmeric: optional half tsp. Curry leaves optional.	Do not deep fry. Though you get good taste, all the nutrients will be lost. Light roast on sim is the midpath.
TOMATO CARROT SOYA BEANS: Light Fry Tomatos 100 gm. Carrots 100 gm. Onion 1 Soya Bean Flour 50 gm. Peanut Oil 3 tsp. Red chilly pieces 5 mustard seeds .50 (half) tsp. Salt 1 tsp. Red chilly powder 0.75 tsp. turmeric - a little.	Cut tomatos, carrots, onions into small pieces. Heat oil in a pan. Add red chilly pieces. 10 seconds latter, add mustard. The mix gives good smell. Add carrot pieces. Light fry on low fire. (Not deep frying). Add onion pieces. " Add tomato pieces " Add Soya Bean powder. Add salt. Add red chilly powder. Add turmeric, coriander leaves, curry leaves (all these are optionals)	Nutritious, can contribute to a balanced diet. In view of low spicing, not uncomfortable to stomach.
TOMATO PLANTAIN CURRY LIGHT FRY plantains 2; peanut/sunflower oil 25 gms; red chillies 2; mustard seeds 1 tsp; onion 1; turmeric - a little; salt 1 tsp or as per taste; red chilli powder 0.5 tsp or as per taste.	Peel the skin. For people without problems of teeth:- Cut into cubes of 0.8 cm. lbh. For people with problems of missing teeth:-Cut into minute pieces. Heat oil. Heat red chillies slightly; Add mustard and heat slightly; Add vegetable pieces. Roast on sim fire till golden color. Add tomato slices. Heat a little. Add salt. Add red chilli powder. Heat a little.	This curry is gentle to palate and stomach linings as long as less salt and red chilli powder is added. Red chilli powder reduces constipation. Excess RC powder is injurious to eyes.
COCCAINA GRANDIS Other names: Coccinia grandis,tindora, parval, kundru, kowai, kovai, tindla, gentleman's toes, dond`a kaayalu. Serves 2 Coccina Grandis 250 gms; chopped onions 100 gms (optional or as per taste); green chillies (optional) 4; salt 1 tsp (or as per taste); red chilli powder 1 tsp (or as per taste); turmeric: a little. peanut/sunflower oil: 25 gms. (approx. 5 tsp); mustard seeds 1 tsp;	Cut Coccina into small pieces. (transverse thin slices will give appearance of wheels. Longitudinal pieces can also be cut.) Heat oil in pan; fry pieces of red chillies; fry mustard seeds. Add vegetable pieces. Heat on low fire till soft and good smell emerges. Add onions. A little waiting. Add salt, chilli powder, turmeric.	Can be eaten with boiled rice or with wheat pan-cakes like chapatis or deep fried puuris. Can be eaten with bread slices or toasted between the slices.
OKRA SIMPLE LIGHT FRY Other names: Hibiscus Esculentis, Bend`a kaaya (Telugu). Serves 2 Oka 250 gms; chopped onions 100 gms (optional or as per taste); green chillies (optional) 4; salt 1 tsp (or as per taste); red chilli powder 1 tsp (or as per taste); turmeric: a little. peanut/sunflower oil: 25 gms. (approx. 5 tsp); mustard seeds 1 tsp;	Cut Okra into small pieces. (transverse thin slices will give appearance of wheels. Longitudinal pieces can also be cut.) Heat oil in pan; fry pieces of red chillies; fry mustard seeds. Add vegetable pieces. The pieces should be dry, otherwise the fry becomes mushy. Heat on low fire till soft and good smell emerges. Add onions. A little waiting. Add salt, chilli powder, turmeric.	Can be eaten with boiled rice or with wheat pan-cakes like chapatis or deep fried puuris. Can be eaten with bread slices or toasted between the slices. Native Indian medicine believes that Okra adds a sort of gum to the muscle and nerve tissues and retain their elasticity. There is also a belief that Okra works as aphrodisciac.

Back to Contents LENTILS HULLED, SPLIT, ( - BOILED PULSES - DALS)
INGREDIENTS	PROCESS	COMMENTS/REMARKS
Lentils Redgram dal (Lentils hulled and split) 200gms. a little salt to taste.	Boil redgram dal / greengram dal till fine paste. Add salt to taste.	A simple preparation. There are two variants here: 1. Some people prefer diluted 50% solid, 50% liquid versions. 2. Some people prefer paste which is dropped in the plate. Some people use wooden spoons (called "ted`d`u") to press the boiled pulses for making the paste.
BRINJAL LENTILS 100 gms. brinjals; 100 to 125 gms. red gram dal; peanut/sunflower oil: 2 tsp.; mustard seeds: 1 tsp; red dry /green chillies - 2 nos; salt: 1 tsp or as per taste; red chilli powder: 0.5 tsp; turmeric: 0.25 tsp. Onions, green chillies, curry leaves, coriander, tamarind pulp are optionals.	Boil dal in water, till dal is soft. Add brinjal pieces, mix and boil till brinjals mix well and become soft. Do LightSpice.	A soft spiced, easy to prepare lentil. Brinjals should be young blossoms, not yet seeded. Success and taste depends on low heat cooking, and appropriateness of salt and chilli powder.
TOMATO COOKED WITH LENTILS 100 gms. red tomatos; 100 to 125 gms. red gram dal; peanut/sunflower oil: 2 tsp.; mustard seeds: 1 tsp; red dry /green chillies - 2 nos; salt: 1 tsp or as per taste; red chilli powder: 0.5 tsp; turmeric: 0.25 tsp.	Boil dal in water, till dal is soft. Add tomato slices, mix and boil till tomatoes mix well and become soft. Do LightSpice.	A soft spiced, easy to prepare lentil.

LEMON COOKED WITH HULLED SPLIT LENTILS (REDGRAM)

INGREDIENTS (For 2):
1. Redgram dal hulled and split: 200 gms.
2. Lemon 1.
3. Salt as per taste.(say half tea spoon)
4. Red chilli powder as per taste.(say half tea spoon)
5. Turmeric: a little.
6. Edible Oil: 50 ml; Red Chillies 2 (cut into pieces); mustard seeds: half tsp. blackgram split lentils: 1 tsp.

PROCEDURE:
1. Lightly wash lentils to remove impurities.
2. Boil till soft on low fire.
3. Add salt, red chilli powder, and turmeric.
3. Do LIGHT SPICE.
4. Mix with a spoon.
5. Add lemon juice by removing seeds and piercing the halves of the lemon fruit. (Note: If lemon juice is added when the preparation is hot, sometimes you may get a bitter taste. Hence add the lime juice only after the preparation becomes warm or cool.

FLEXIBILITIES: Depending on your taste, you may add green chilli pieces, curry leaves etc.

MEDICAL QUALITIES: Provokes sleep. Rich in Vitamin C. Weaknesses: Heavy food. Either to be eaten less or some exercise is necessary.

REMARKS:
A simple healthy preparation. To be eaten moderately.

>PICKLES
INGREDIENTS	METHOD	REMARKS
TOMATO PICKLE WITHOUT ADDING CHEMICAL PRESERVATIVES 1/2/5/10 kilos of tomatos. Other ingredients - percentage by weight of tomatos: Groundnut (peanut) oil: 25% Tamarind:22.5 to 25% Salt:20% Chilli powder: 20% Mustard powder:5% Roasted fenugreek powder:5% Turmeric powder:5% mustard seeds:2.5% cumin seeds:2.5%	Cut tomatos in convenient pieces. Apply all the salt and turmeric to the pieces. Squeeze the pieces and keep the juice separate in a closed ceramic jar or glass bottle - till the drying of tomato pieces is completed. Sun dry the pieces for about 10 days. Grind tomato juice, dried pieces, tamarind, chilli powder, mustard powder, roasted fenugreek powder into a fine paste. Heat oil in a pawn. Allow mustard, cumin seeds to splutter in the oil carefully. (Garlic according to taste can also be added as a flavour). Add the mixture to the pickle. Store in clean ceramic jars or glass bottles in a dry place.	While using the pickle, wet spoons are not to be used. Lid is to be closed tightly to prevent moist air entering the bottle.

>RELISH CRUSHES - POUNDINGS - CHUTNEYS
INGREDIENTS	METHOD	REMARKS
BRINJAL CRUSH Brinjals 250 gms. (As far as possible young and seedless, lean variety). Peanut/sunflower oil: 4 tsp. Red chillies 10 (or as per taste). Black gram hulled and split lentils: 1 tsp; Mustard seeds: 1 tsp; Salt: say 1 tsp or as per taste.	Make sure that the brinjals do not contain worms. Apply oil on the skin of the brinjals. Heat them on an open flame or an oven till the skin and the interior become supple. Fry red chillies in a pan with oil, till crisp and red. Add black gram hulled and split lentils and fry for a few seconds. Add mustard seeds and fry till a 'chit` pat`' sound comes. Remove pan from the stove, add salt. Add the brinjals to the fried mixture after removing the peduncle. Add salt. Now crush/pound the mixture to a smooth paste in a mixie. Normally, this crush lasts three days without refrigeration. If water is added at any stage, shelf time falls to a day.	Green chillies may be used in lieu of red chillies. Some people add coconut crush to add to taste. Excess eating of brinjal heats up the body, and thirst increases. Not to be eaten by those suffering from fevers.

SWEETS
INGREDIENTS	PROCESS	COMMENTS/OBSERVATIONS
PUURN`AALU Bengalgram (lentils) hulled splits 200 gm. Jaggery powder 200gm or as per taste. Peanut/Refined sunflower Oil for deep frying Rice flour or Wheat flour 200 gms. Blackgram lentils flour 200 gms. Yilachis 4 (optional)	Internal fill Boil 200g. Bengalgram dal to paste. Powder jaggery 200g.(or as per taste). Mix them into fine paste. Add elachi powder. External Cover In advance:== Soak for two hours wet ground/ dry ground mixture of blackgram dal and rice or wheat flour each 200 gms. This flour mixture should be medium thick to facilitate fluency. If the fill is too thin, deep frying and formation of external skin may be difficult. Deep frying Heat approx. 500 gms. of oil in a pan. Make fistful size balls of inner fill and dip it in the external fill mixture and fry the balls in oil till golden yellow. Serves four. Summary Bengal gram, jaggery inside. Blackgram, rice/wheat flour outside. Practice improves quality of preparation. First time, may not be a success.	Not exotic. Simple. Often made during rituals of worship. Deep frying type. Will not last beyond next day, unless refrigerated (Shall not suggest).
DABAL KAA MIIT`HA (DABAL KA MEETHA) 1. Bread slices 200gms. 2. Sugar 200gms. 3. Clarified butter just sufficient for frying 4. Milk evaporated to half its volume: 200 ml. 5. Cardamom: 4 skins peeled and contents powdered 6. Saffron: 1/4 tsp. 7. dry fruits like cashew, almond as per taste.	1. Cut bread slices into small pieces of about 1 sq. inch. 2. Fry them till medium brown. Remove excess clarified butter from the slices by placing them in a sieve and pressing them. 3. Make sugar solution and heat it to make a somewhat sticky syrup. Add cardamom powder and saffron 4 . Pour the sugar syrup over the bread slices. 5. Pour thick milk. 6. Garnish with dry fruits powder.	'Dabal' means bread. 'Miit`haa=sweet'. In other words: Bread Sweet. This sweet is popular in and around Hyderabad City. Not common in other parts of South India. You may be interested to see: Apparent link between excess bread consumption and kidney cancer. The incidence of kidney cancer in Hyderabad is to be studied. The type of food items consumed along with dabal ka miit`haa are also to be taken into account. No hasty deductions can be made or conclusions arrived at.