A warm, comforting South Indian rice and lentil porridge, gently spiced with ginger and cumin. This simple, nourishing dish is perfect for a light meal or when you're feeling under the weather, offering hydration and easy-to-digest nutrients.
Prep10 min
Cook25 min
Soak30 min
Servings4
Serving size: 1.5 cup
169cal
5gprotein
29gcarbs
Ingredients
0.5 cup Short-grain Rice (Sona Masuri or Ponni rice works well)
0.25 cup Moong Dal (Yellow split lentils)
4 cup Water (Plus more to adjust consistency)
1 inch piece Ginger (Finely grated)
2 cloves Garlic Cloves (Minced)
0.25 tsp Turmeric Powder
1 tsp Salt (Adjust to taste)
1 tbsp Ghee (Can be substituted with coconut oil for a vegan option)
A classic Kerala stir-fry featuring tender long beans, fresh coconut, and fragrant spices. This simple, healthy side dish comes together quickly and is a staple in South Indian homes, perfect with rice and sambar.
A classic North Indian condiment, 'Aam ka Achar' is made with raw, tangy mangoes, a robust blend of aromatic spices, and pungent mustard oil. This traditional sun-cured pickle is the perfect spicy and sour accompaniment to any meal, from dal-rice to stuffed parathas.
Homestyle, gut-friendly Kanji with fiber-rich Payar Thoran – pure comfort food for your tummy!
This kerala dish is perfect for dinner. With 443.49 calories and 9.759999999999998g of protein per serving, it's a nutritious choice for your meal plan.
4gfat
0.5 tsp Cumin Seeds
0.25 tsp Hing (Asafoetida)
0.5 tsp Black Pepper (Freshly ground, for garnish)
Instructions
1
Prepare Rice and Dal
In a bowl, combine the short-grain rice and moong dal. Rinse them together under cool running water 3-4 times, until the water runs clear.
Soaking is optional, but for a creamier texture, soak the rinsed rice and dal in water for 20-30 minutes. Drain thoroughly before cooking.
2
Pressure Cook the Kanji
Transfer the drained rice and dal to a 3-liter pressure cooker.
Add 4 cups of water, the grated ginger, minced garlic, turmeric powder, and 1/2 tsp of salt. Stir well to combine.
Secure the lid and pressure cook on medium-high heat for 5-6 whistles, or approximately 15 minutes.
Turn off the heat and allow the pressure to release naturally. This takes about 10-15 minutes and ensures the grains are perfectly soft.
3
Mash and Adjust Consistency
Once the pressure has fully released, carefully open the cooker. The mixture should be very soft and mushy.
Using a sturdy whisk or the back of a ladle, vigorously mix and mash the cooked rice and dal against the sides of the pot until you achieve a smooth, porridge-like consistency.
Check the consistency. If it's too thick for your liking, stir in 1/2 to 1 cup of hot water until it reaches the desired soupy texture. Simmer for 2-3 minutes if you add water.
4
Prepare the Tempering (Tadka)
In a small pan (tadka pan), heat the ghee over medium heat.
Once the ghee is hot, add the mustard seeds and wait for them to splutter and pop, which should take about 30 seconds.
Immediately add the cumin seeds and hing. Sauté for another 15-20 seconds until the cumin seeds are fragrant and slightly browned. Be careful not to burn them.
5
Combine and Serve
Pour the hot tempering directly into the cooked kanji and stir well to incorporate the flavors.
Add the remaining 1/2 tsp of salt (or to taste) and the freshly ground black pepper. Mix everything together.
Serve the Rice Kanji hot in bowls, garnished with an extra pinch of black pepper if desired.
196cal
4gprotein
17gcarbs
13gfat
Ingredients
250 g Long Beans (also known as yardlong beans or payar, finely chopped into 1/4-inch pieces)
2 tbsp Coconut Oil (essential for authentic Kerala flavor)
1 tsp Mustard Seeds
1 tsp Urad Dal (optional, adds a crunchy texture)
2 pcs Dried Red Chilies (broken into halves)
10 pcs Curry Leaves (fresh is best)
6 pcs Shallots (finely chopped. Alternatively, use 1 small red onion.)
0.75 cup Grated Coconut (fresh is preferred, but frozen (thawed) works too)
2 pcs Green Chilies (slit or chopped, adjust to your spice preference)
0.5 tsp Cumin Seeds
0.5 tsp Turmeric Powder
0.75 tsp Salt (or to taste)
3 tbsp Water (for steaming the beans)
Instructions
1
Prepare Coconut Mix and Beans
Wash the long beans thoroughly. Trim the ends and chop them into very small, uniform 1/4-inch pieces.
In a small grinder or blender, combine the grated coconut, green chilies, and cumin seeds.
Pulse 2-3 times for just a few seconds to create a coarse, crumbly mixture. Be careful not to over-grind it into a paste.
2
Temper the Spices (Tadka)
Heat coconut oil in a heavy-bottomed pan (kadai) over medium heat.
Once the oil is hot, add the mustard seeds and wait for them to splutter completely, which takes about 30 seconds.
Add the urad dal and sauté for about a minute until it turns a light golden brown.
Immediately add the broken dried red chilies and fresh curry leaves. Sauté for another 20-30 seconds until the curry leaves are crisp and fragrant.
3
Sauté Aromatics and Cook Beans
Add the finely chopped shallots to the pan and sauté for 2-3 minutes until they become soft and translucent.
1 kg Raw Mangoes (Use a firm, sour, pickling variety like Ramkela or Rajapuri)
2 cup Mustard Oil (To be heated to smoking point and then cooled completely)
0.75 cup Salt (Use non-iodized or sea salt for best results)
5 tbsp Red Chili Powder (Adjust to your spice preference)
2 tbsp Turmeric Powder
4 tbsp Fennel Seeds (Also known as Saunf)
4 tbsp Split Mustard Seeds (Also known as Rai ki Dal)
2 tbsp Fenugreek Seeds (Also known as Methi Dana)
2 tsp Nigella Seeds (Also known as Kalonji)
1 tsp Asafoetida (Also known as Hing)
Instructions
1
Prepare the Mangoes (Day 1)
Wash the raw mangoes thoroughly. Wipe them completely dry with a clean kitchen towel. It is critical that there is no moisture.
Cut the mangoes into 1-inch cubes, discarding the inner stone but keeping the peel on.
Place the mango pieces in a large, dry glass or ceramic bowl. Add 1/2 cup of the salt and all the turmeric powder.
Mix well to coat every piece. Cover the bowl with a cloth or a loose lid and let it sit at room temperature for 24 hours. The mangoes will release a significant amount of water.
2
Dry the Mangoes (Day 2)
After 24 hours, drain all the water released by the mangoes. You can discard this brine.
Spread the mango pieces in a single layer on a clean cloth or a large tray.
Let them dry under a fan or in a shady, well-ventilated area for 4-5 hours until the surface moisture has evaporated. They should feel dry to the touch but not hard.
3
Prepare the Spice Mix and Oil
While the mangoes are drying, gently dry roast the fennel seeds and fenugreek seeds in a pan on low heat for 1-2 minutes until fragrant. Let them cool completely.
Add the chopped long beans, turmeric powder, and salt. Stir well to coat the beans with the spices.
Sprinkle 2-3 tablespoons of water over the beans. Immediately cover the pan with a tight-fitting lid.
Reduce the heat to low and let the beans steam for 8-10 minutes. Stir once or twice in between to prevent sticking. The beans should be tender but still have a slight bite.
4
Add Coconut and Finish
Once the beans are cooked, remove the lid and add the coarse coconut mixture to the pan.
Gently mix everything together.
Increase the heat to medium and cook uncovered for 2-3 minutes, stirring continuously. This step removes any excess moisture and cooks the raw flavor out of the coconut, making the thoran dry and fluffy.
5
Serve
Turn off the heat. Your Payar Thoran is ready.
Serve hot as a side dish with steamed rice, sambar, rasam, or as part of a traditional Kerala sadya (feast).
Grind the roasted seeds along with the split mustard seeds into a coarse powder using a spice grinder or mortar and pestle.
In a large, dry mixing bowl, combine this coarsely ground spice mix, red chili powder, nigella seeds, asafoetida, and the remaining 1/4 cup of salt.
In a separate pan, heat the mustard oil until it reaches its smoking point (you'll see faint white fumes). Turn off the heat and let it cool down completely to room temperature. This step is crucial to mellow the oil's raw pungency.
4
Combine and Bottle the Pickle
Add the dried mango pieces to the bowl containing the spice mix. Toss well until each piece is thoroughly coated.
Pour about 1.5 cups of the completely cooled mustard oil over the mango-spice mixture. Mix everything thoroughly with a clean, dry spoon.
Carefully transfer the pickle into a sterilized, completely dry glass or ceramic jar (a 'barnī'). Pack it down gently to remove air pockets.
5
Mature the Pickle (7-10 Days)
Cover the mouth of the jar with a clean piece of muslin cloth and secure it with a string. This allows moisture to escape while keeping dust out.
Place the jar in direct sunlight for 7 to 10 days. Shake the jar gently or stir with a dry spoon once every day to redistribute the oil and spices.
After 3-4 days, the mango pieces will have softened and settled. Pour the remaining 0.5 cup of cooled mustard oil over the top to create a protective layer that submerges the mangoes.
After the sunning period, the mangoes will have softened and absorbed the flavors. The pickle is now ready. Replace the muslin cloth with an airtight lid and store in a cool, dry place. It can last for over a year.
