How many of you will stop, stand and stare at the vegetables with their not so usual colors?
ME! ME! ME!
That’s what I do when I see purple potatoes, orange cauliflower and white or pink carrots. Yes every time I walk past the stalls of my farmer’s market, I will pick a bunch or two for dinner that night. These days, I am even more excited to bring different colors of fruits and vegetables home as my son is learning colors. But he gets confused with onions being in white and red, carrots in purple or orange and potatoes with red, brown and purple skin. That’s a different story. Ya, I cann’t teach him apple is red, as there is green apple lying next to it. I can’t blame a 16 month old for getting confused. But he is learning the names of fruits and vegetables and now he can say apple, orange and banana these days.
One such vegetable cooked often at my home is purple potatoes. As the name suggest they have purple color on their skin and flesh. They are rich in antioxidants and anthocyanin. The same chemicals present in blueberry, any berries and pomegranates. They are refereed to as flavonoids. The presence of polyphenol antioxidants helps to protect the body from free radical damage. This in turn can help to lower blood pressure. The phytochemicals in purple potatoes can also help to prevent cancer and boast the immune system. Purple potatoes comes from Andes region of South America. Yes, the same region where quinoa is grown and cultivated. They are native to Lake Titicaca region of Peru and Bolivia.Currently they are being grown all over US, South America and Europe. They are a great replacement for white potatoes. If you avoid deep frying them, purple potatoes eaten on regular basis can be good for your heart. Did you hear that? A variety of potato good for us. Isn’t that great? I have made purple potato mash, oven baked chips, potato curry over the few months.
If somebody mentioned white potatoes to me, I would think of it having high carbs, starch and empty calories. Though I love its taste, I stopped eating them once I started with South beach diet and even on other days I avoid eating potatoes. But my body craves for its taste. And when I came across purple potatoes and created dishes without butter or ghee or sour cream or mayonnaise, one small potato will have close to 100 calories and lots of phytochemicals and vitamins. That’s exciting for me.
Anyways, last weekend I hunted for purple potatoes in my farmer’s market but couldn’t find one. Luckily I found a bag of mixed potatoes in Costco and I made this curry with just the purple potatoes and reserved the red and white ones for some other day. This kadai vegetables is made with lots of vegetables like carrots, french beans, bell peppers, potatoes and peas. You can also add seared panner towards the end. I learned this recipe from R akka when I was doing my final year project in Hyderabad. The recipe for kadai paneer is here.That’s when I learned to use the most magical herb, kasuri meethi. A handful of that can go on a long way in a dish. This dish is quick and easy to prepare and make.
KADAI VEGETABLES WITH PURPLE POTATOES
Source: Rani akka
- 1/2 tablespoon olive oil
- 1 teaspoon fennel seeds
- 2 dry red chillies
- 1 small onion – quartered
- 1 teaspoon ginger – minced
- 1 teaspoon garlic – minced
- 1 tablespoon tomato paste
- 1 teaspoon turmeric powder
- 1 teaspoon Kashmiri red chili powder
- 1 tablespoon coriander powder
- 2 large carrots – cubed
- 1 red bell pepper – quartered
- 1 green bell pepper – quartered
- 10 French beans – cut into 1 inch size
- 4 small purple potatoes (with the skin on) – quartered
- 1/4 cup frozen peas – thawed
- 1 teaspoon garam masala
- 1/4 cup kasuri meethi / dried fenugreen leaves
- Salt to taste
- 1/4 cup water
Note: Make sure all the vegetable are cut in same size.
- Heat oil in a large kadai (cooking pan). Once they are hot, throw in the fennel seeds, tear the chili into half and add to the tempered oil. Saute for 10 seconds.
- Then add the onions and little salt , about a 1/2 teaspoon and cook covered for 8 minutes on medium low flame. Saute to avoid sticking to the base. Add the ginger and garlic and saute for 60 seconds.
- Mix in the tomato paste, turmeric, chili and coriander powder and mix well to combine. The mixture will look dry, add a tablespoon or so water to avoid burning.
- Add the bell peppers, beans, carrots, potatoes (with the skin on) and mix well.
- Pour the water and cook covered for 20 minutes until the vegetables turn tender. Switch off the flame and sprinkle the thawed peas. Cover and let the steam cook them for 5 minutes.
- Sprinkle garam masala, salt and kasuri meethi. Mix and serve hot with roti/pulao/pilaf.
1. Since it has medium starch, they can be slowly introduced in phase 2 and 3 of South beach diet.
2. Can also be eaten by women with gestational diabetes when they have craving for a potato based dish like urulai kizhangu varuval (potato curry) or masala dosa (brown rice batter) with potato stuffing.
3. Can also be eaten on rare occasion by people with type 2 diabetes and those who are on a weightloss journey.
0 0 100 0