BEANS FOOGATH

Green Beans or String Beans are low in fat and are an excellent source of fibre, protein, folic acid, iron, phosphorus, magnesium and carbohydrates. The rich fibre content found   in beans help in lowering cholesterol and blood sugar. They are highly recommended for diabetic patients. Green beans are also a very good source of vitamin K, which plays an important role in bone health and the prevention of osteoporosis.

BEANS FOOGATH

Serves 6 Preparation time 35 minutes
Ingredients:
300 grams chopped string beans, 1 onion chopped finely, 1teaspoon mustard seeds, 3 green chillies chopped finely, 1 teaspoon chopped ginger, ½ teaspoon turmeric powder, 2 tablespoon cooking oil, 2 table-spoons grated coconut, 4 or 5 curry leaves, Salt to taste

Heat oil in a suitable pan and add the mustard seeds. When they begin to splutter add the curry leaves, chopped onions, chopped green chillies and ginger. Fry lightly for a few minutes. Add the chopped beans and salt and mix well. Add ½ cup of water and cook covered on low heat till the beans are tender but firm and the water evaporates. Mix in the grated coconut. Serve as a side dish.

ALMORTH (MIXED MEAT AND VEGETABLE STEW)

This dish is a kind of stew made with a combination of meat, chicken, pork and vegetables. It’s a very old Anglo-Indian recipe. However, any combination of meat could be used as per personal preference. The same recipe could be used with chicken only.

This Stew was a must have for Christmas Breakfast in almost all Anglo-Indian Homes in the olden days and was eaten with bread or rolls.
Ingredients
¼ kg Beef
¼ kg mutton / lamb
½ kg chicken
¼ kg pork
A few carrots and beans chopped into medium size pieces (or any other English vegetables)
3 potatoes peeled and cut into quarters
2 teaspoons chillie powder
½ teaspoon turmeric powder
2 teaspoons pepper powder
1 teaspoon coriander powder
4 dry red chillies broken into pieces
2 teaspoons chopped garlic
2 pieces cinnamon
5 cloves
3 onions sliced
2 tomatoes chopped
2 tablespoons chopped mint
3 tablespoons oil
Salt to taste
2 tablespoons coconut paste
2 tablespoons vinegar
Cut the meat, chicken and pork into small pieces. Heat oil in a pressure cooker or a suitable vessel and add the onions, cinnamon, cloves and chopped garlic. Fry till the onions turn golden brown. Add the mutton, beef, chicken and pork also the chillie powder, turmeric powder, pepper powder, salt and tomatoes and mix well. Fry till the tomatoes turn to pulp. Add the broken dry red chillies, mint and the coconut paste and mix well. Add sufficient water and pressure cook for 10 minutes ( 6 to 8 whistles). Turn off the heat. Open the cooker when the pressure dies down and add the chopped vegetables and vinegar and simmer on low heat till the vegetables are cooked and the gravy is thick.