Recipes to Prevent and Control Diabetes – Pyaz wale Karele & Mung Litti Chokha

Recipes to Prevent and Control Diabetes – Pyaz wale Karele & Mung Litti Chokha

Pyaz wale Karele Cooking Recipe

Serves: 4
Preparation time: 15 mins
Cooking time: 30 mins
Side dish

Ingredients

  • Bitter gourd: 250 g
  • Dry mango powder: ½ tsp
  • Panch phoran masala: 1 tsp
  • Salt: To taste
  • Onion: 200 g
  • Cumin seeds: ½ tsp
  • Asafoetida: ¼ tsp
  • Oil: 2 tbsp

Recipes to Prevent and Control Diabetes - Pyaz wale Karele & Mung Litti Chokha

Cooking Method

  1. Wash bitter gourd and soak them in salted hot water for 15 minutes to reduce their bitterness. Dry them thoroughly with a kitchen towel. Remove both ends and peel them but do not throw the peel (see tip).
  2. Slice the bitter gourd and cut onion lengthwise.
  3. Heat oil in a pan. Add asafoetida and cumin seeds. Cook for a minute. Add bitter gourds and cook on low flame for 15 minutes or till they become crispy. Add onions and cook for 10 minutes.
  4. Add panch phoran masala, dry mango powder and salt. Cook for 5 minutes. Serve hot.

Tip: Take the peel of bitter gourd in a muslin cloth. Squeeze to collect bitter gourd juice. Discard the solid part and drink the juice while it is fresh. The juice will thicken if you keep it for later.

Mung Litti Chokha Cooking Recipe

Serves: 4
Preparation time: 30 mins
Cooking time: 50 mins
Main course (Weekend special)

Ingredients

For Dough

  • Whole wheat flour: 500 g
  • Water: To knead
  • Salt: To taste
  • Oil: 1 tbsp

For Mung Stuffing

  • Mung beans: 300 g
  • Turmeric powder: ½ tsp
  • Dry red chilies: 2
  • Salt: To taste
  • Oil: 1 tsp
  • Cumin seeds: 1 tsp
  • Black pepper powder: ¼ tsp
  • Asafoetida: ½ tsp
  • Water: 200 ml

For Chokha

  • Sweet potato: 150 g
  • Garlic: 8
  • Chopped coriander: 2 tbsp
  • Tomato: 3 medium
  • Chopped green chilies: 1
  • Salt: To taste

Recipes to Prevent and Control Diabetes - Pyaz wale Karele & Mung Litti Chokha 1

Cooking Method

For Dough

  1. Take all ingredients except water in a bowl. Gradually add water and knead to a soft dough. Cover and leave aside for 30 minutes.

For Mung Stuffing

  1. Soak mung beans in enough water overnight. Wash the overnight soaked mung beans with fresh water.
  2. Heat oil in a pressure cooker. Add asafoetida, cumin seeds, and dry red chilies. Cook till cumin seeds change color.
  3. Add mung beans. Cook for 5 minutes. Add turmeric powder, black pepper powder, and salt. Cook for 5 minutes.
  4. Add water and pressure cook for 4 whistles on low flame. Mung beans should be completely cooked.
  5. Mash the mung beans well with a masher or a pestle.
  6. Return the cooker to heat and cook on low flame until all water evaporates and the stuffing dries up. Keep stirring it continuously to prevent the stuffing from sticking to the bottom of the cooker.

For Mung Litti

  1. Take a medium-sized ball from the dough. Flatten the dough on your palm with your fingers. Keep center part a little thick and sides thin.
  2. Fill a spoonful of mung stuffing in the center and seal the sides and make a ball. Gently press and flatten the litti.
  3. Brush the littis with oil. Steam the littis in a steamer for 15 minutes.
  4. Or bake the littis in a pre-heated oven at 200 °C for 10 minutes. Flip the littis and bake for 10-15 minutes.

For Chokha

  1. Steam the sweet potatoes. Place the tomatoes and steamed sweet potatoes on a metal rack on a stove-top over direct flame. Roast from all sides till tomatoes are tender. Remove from heat.
  2. Remove tomato and sweet potato skin and mash them.
  3. Add crushed garlic, salt, chopped green chilies, and coriander leaves. Mix well and serve with Mung Littti.

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