Papaya contains very less amount of saturated fats, cholestrol and sodium. It is a good source of dietary fibre and potassium. It is a very good source of vitamin A, vitamin C and folate.
Due to taste of bittergourd there are chances that many people turn away from it, but it reality, it sweetens your health because of the presence of health promoting phyto chemical compounds. It is low in calories, rich in dietary fiber, minerals, vitamins and anti-oxidants. It contains phyto-nutrient Polypeptide-P (a plant insulin), which lowers blood sugar.
Out of all green leafy vegetables available, drumstick leaves contain the highest amount of beta-carotine content. It is also a good source of ascorbic acid, phosphorous, vitamin E and has low levels of oxalates. They are rice source of protective nutrients essential for healthy vision, bones, blood and skin.
The items in the menu:
2) muringa erissery / drumstick leaves erissery
3) papaya mezhukkupuratti
4) pavakka mezhukkupuratti / bittergroud stir fry
5) manga chammandi / mango chutney
6) ari kondattam / rice papad
Now to the process:
1. As soon as I entered the kitchen, I washed the rice and kept it for cooking.
2. Wash toor dal , add enough water and pressure cook for 3 whisltes.
3. Usually, I clean the drumstick leaves ready and keep it ready the previous day. So I didn’t do that process.
4. Chop all the vegetables, papaya, bittergroud, onions, and keep it aside. Take 7 – 8 shallots, remove the skin and keep it aside. From that 3- 4 shallots chop it into small pieces and keep aside. This can be used for erissery.
5. Now scrape one full coconut, divide it into 3 portions, one for erissery, another one for roasting (for erissery) and third batch for mango chutney. Keep them separately.
6. Now since all these processes are over, you can start cooking. By this time, your dal will be ready. Mash it nicely.
7. Grind coconut for erissery along with shallots, jeera, pepper powder and turmeric powder. Keep it aside.
8. Add drumstick leaves to the mashed dal and while it cooks, take another kadai, add little oil and start the procedures for bittergourd mezhukkupuratti.
9. By this time drumstick leaves would be cooked well, reduce the flame to sim, add ground coconut mixture, and leave it till it starts boiling. Keep stirring in between.
10. By this time, your rice would be cooked and will be ready. Keep it aside. Check erissery. If you find bubbles coming, turn off the stove.
11. In another kadai, heat oil, and start frying for papaya mezhukkupuratti. Check bittergroud mezhukkupuratti. It would have cooked and ready by now. (Add extra oil and fry it nicely.)
12. While your papaya gets cooked, grind the ingredients for manga chamandi. Then in another pan, roast the seasonings for erissery and add it to the curry.
13. Check papaya mezhukkupuratti. If it is cooked, add little more oil and let it fry nicely. Finally, add enough oil in a kadai and fry papad.
14. You lunch is ready to be served.
Check other lunch menus also:
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Enjoy cooking and serving