Skip to main content

Quick healthy fix for a crazy week - Wintermelon & mung bean stew


 It takes a really steely resolve to keep with a strict regimen when you're down with a combined case of the flu and a cold. The best that one can do under these circumstances is try to stay hydrated and fill up on soups and light stews. When half a ton of stress is added (by way of the little ones falling sick, its time to put any regimen up on a shelf, it can begin to grate on you and the last thing you need is to start resenting a resolution). Tales of my Carb-loading kitchen capers will be posted on the 24th of the month.. stay tuned! In the mean time, here is a sneak peek!





When it comes to favorites in the vegetable kingdom, I'd rank the white fleshed winter melon up there at the top. there is something about its crisp yet yielding texture with the explosion of pure liquid when you bite into a well cooked cube.

Winter melon is traditionally cooked with a coconut cumin and red chile paste which provide the bulk of its calories. a healthy and hearty alternative is to use cooked split mung dal instead. I found that the hearty flavors of the mung and vegetal lightness of the winter melon shone beautifully when the stew was spiced minimally. The best part, a chunk of the calories comes from the tablespoon of oil used for the tempering, which is pretty semi optional.

Mung beans and Winter melon stew: (serves 3 generously as a meal by itself)

You need: 
4 cups winter melon cubed ( 40 cals, 2 WW plus points)
 1/2 cup split mung beans (300 cals , 7 WW plus points)
1/4 teaspoon turmeric
1 pinch asafetida (optional)
1 green birds eye or serrano chile split longitudinally
1 sprig curry leaves
2- 3 cups water
Salt to taste

For the tempering:
1 tablespoon oil (120 cals, 4 WW plus points)
1 teaspoon mustard seeds
1 teaspoon split Urad dal
1 small arbol chile

Rinse, clean and drain the mung dal. Add the water, turmeric, split green chile and turmeric.  Bring to a boil,  lower the heat and allow the mung dal to cook until its soft yet retains its shape. Add the cubed winter melon along with the curry leaves , optional asafetida and salt. Allow to cook on a low heat until the winter melon turns translucent.


Heat the oil and add the ingredients for tempering. Once the mustard pops, the Urad and arbol chile turn a reddish brown ( I burnt it a bit in the photograph above) , add the tempering to the stew. Serve hot with a cup of fresh steaming plain rice. Given that Weight watchers does not assign points to vegetables, this dish tops out at a measly 4 points without the rice.





and yes, I confess, I also went ahead and created a fabulous fattening spiced Persimmon & blood orange mousse, which I promise to share in future posts! Bon Appetit!



Comments

  1. Beautiful Clicks Niv. Your Mung beans and winter melon stew looks so refreshing and inviting. Looking forward to this delightful mousse and your exotic bread recipes

    ReplyDelete

Post a Comment

I'd love to hear feedback from you, your thoughts, ideas and suggestions.

Popular posts from this blog

Product Review: Ninja Mega Kitchen system and a recipe for Masala Dosa

One of the biggest reasons for attending conferences is the priceless experience of meeting fellow bloggers and get an invaluable exposure to all things  culinary. This includes vendors with new products to savor and get inspiration from.

I had no complaints about whatever appliances I had for making traditional Dosa (Traditional South Indian rice & lentil crepes) batter, a sturdy tabletop stone grinder that you could add the Urad dal, turn the timer on , and 30  minutes later, come back to a container full of fluffy, batter with the consistency of whipped egg whites. The
The cons of this is the cleaning up, of the various parts, the roller, the grinding bin, the multiple trays on which the rollers need to be placed while transferring the rice & lentil batter, the invariable drips of thick batter on the counter.... you get the point, It takes quite a bit of time.

I was pleasantly surprised when the appliance company, Ninja asked me if I'd like to try any of their appli…

Khandvi deconstructed.. Chickpea flour Spaghetti & Pappardelle Pasta

Khandvi may well be my all time favorite noshing 'tiffin' tea time snack & quite possibly  because it can be pretty intimidating at first sight. a beautiful, almost impossible vision to behold, gossamer thin, jellied strips of chickpea flour & sour yogurt, tiny miniature savory Swiss rolls that delightfully wobble in your mouth before delicately disintegrating & gliding  down your throat, making way for... the next little morsel!


Unusual Ingredients - Unripe Blueberry Achar

T'was just another Summer afternoon, The kids were home for the summer holidays, getting bored, there's only so much summer reading you can force them to do, and the Indian mommy in me could no longer caution them against going out in the afternoon  (I've solemnly refused to use that horrid excuse of 'You'll get a dark tan if you stay out in the mid day sun'), and so we decided to head out to Terhune orchards for the blueberry picking. The kids never say no to outings to the orchard, they LOVE the trip there, the cute yellow dogs and the cats,  the chocolate crinkle and Snickerdoodle cookies, and they positively trip over grabbing buckets and heading joyfully towards the berry bushes...



... And there it ends, the younger one loses herself in her delightful imaginary worlds where she probably thinks she's hacking her way through virgin Amazon jungle, sighing at every branch that brushes against her legs, picks 2 or 3 berries as if they were a new as yet und…