Loading...
A simple and wholesome South Indian stir-fry made with tender chayote squash, aromatic spices, and fresh coconut. This light and healthy side dish, known as Seeme Badanekayi Palya in Karnataka, pairs perfectly with rice and sambar.
For 4 servings
Prep the Chayote: Wash the chayote squash thoroughly. Peel the skin, cut it in half, and remove the seed. Dice the flesh into small, uniform 1/2-inch cubes. Finely chop the onion and set aside.
Prepare the Tempering (Oggarane): Heat coconut oil in a kadai or heavy-bottomed pan over medium heat. Once hot, add the mustard seeds and allow them to splutter completely, which should take about 30 seconds.
Sauté the Dals and Aromatics: Add the urad dal and chana dal to the pan. Sauté for 1-2 minutes, stirring continuously until they turn a light golden brown and become aromatic. Add the broken dried red chilies, curry leaves, and hing. Sauté for another 30 seconds until the curry leaves are crisp.
Cook the Onions: Add the finely chopped onion to the pan and sauté for 3-4 minutes until it becomes soft and translucent.
Cook the Chayote: Add the diced chayote squash, turmeric powder, and salt. Mix well to ensure the squash is evenly coated with the spices. Pour in 1/4 cup of water.
Steam the Palya: Cover the pan with a lid and reduce the heat to low-medium. Cook for 8-10 minutes, stirring occasionally. The chayote is cooked when it's tender but still has a slight bite. Pierce a piece with a fork to check for doneness.
Finish and Garnish: Once the squash is cooked, add the fresh grated coconut and optional jaggery powder. Stir gently and cook for another 2 minutes to let the flavors meld. Turn off the heat. Garnish with chopped fresh coriander and a squeeze of lemon juice (if using). Serve hot.
A classic Karnataka one-pot meal, reimagined for a low-glycemic diet. This version uses wholesome foxtail millet instead of rice, combined with lentils and vegetables in a fragrant, spicy tamarind broth. It's comfort food that's both hearty and healthy.
A wholesome and savory South Indian pancake made with a low-glycemic blend of millets, brown rice, and mixed lentils. Packed with fiber and protein, this diabetic-friendly adai is a delicious and guilt-free choice for breakfast or dinner.
Crispy, golden crepes made from a fermented rice and lentil batter, filled with a savory spiced potato mixture. A beloved South Indian classic, perfect for a hearty breakfast or light dinner, best served with sambar and coconut chutney.
A warm, savory breakfast dish made from roasted semolina and simple spices. This quick, comforting, and classic South Indian tiffin item is soft, fluffy, and ready in under 30 minutes.
A simple and wholesome South Indian stir-fry made with tender chayote squash, aromatic spices, and fresh coconut. This light and healthy side dish, known as Seeme Badanekayi Palya in Karnataka, pairs perfectly with rice and sambar.
This south_indian recipe takes 30 minutes to prepare and yields 4 servings. At 134.56 calories per serving with 2.37g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add 1-2 finely chopped green chilies along with the onions for extra heat.
You can add a handful of green peas or finely chopped carrots along with the chayote for added color and nutrition.
For a different flavor profile, add 1/2 teaspoon of sambar powder or vangi bath powder along with the turmeric.
For a sattvic version, you can skip the onion entirely. The dish will still be delicious.
Chayote squash is incredibly low in calories and high in dietary fiber, which promotes a feeling of fullness and helps control appetite, making this dish a great addition to a weight-loss diet.
The high fiber content in chayote aids in maintaining a healthy digestive tract, preventing constipation, and promoting the growth of beneficial gut bacteria.
Chayote contains antioxidants like myricetin, which helps fight cellular damage, reduce inflammation, and may improve insulin resistance.
With its high water content, chayote helps in keeping the body hydrated. It is also a good source of folate, vitamin C, and manganese, contributing to overall health and well-being.
Yes, it is very healthy. Chayote squash is low in calories and high in fiber, water content, and various micronutrients. This dish is lightly spiced, uses healthy fats from coconut, and is a great way to include vegetables in your diet.
One serving (approximately 1 cup) of Chayote Squash Palya contains around 110-130 calories, depending on the amount of oil and coconut used.
This palya is a traditional South Indian side dish that pairs wonderfully with hot rice and a dollop of ghee, along with sambar, rasam, or dal. It also goes well with chapatis or rotis.
Store any leftover palya in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave before serving.
Absolutely. If using frozen grated coconut, make sure to thaw it to room temperature before adding it to the dish at the end of the cooking process.
Some chayote squashes have higher water content. If you notice too much liquid, simply cook the palya without the lid for the last few minutes to allow the excess water to evaporate.