Tendli Bhaat ( Microwave Recipe )


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Tendli Bhaat ( Microwave Recipe )


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Tendli or ivy gourd is found almost all over the country. In fact, it is available even abroad, under the name of gherkins. But, every community has a favourite way of cooking it. Telugu people make stuffed tendli curry, while tamilians cook it with a simple tempering. The konkan people like to match it with fresh, raw cashews, while the maharashtrians like it with rice. Rice and tendli are cooked with assorted spices and grated coconut, resulting in a sumptuous meal. You can even try making this with brinjals instead of tendli. Serve hot garnished with coconut, coriander and cashewnuts, and simply tuck in to this maharashtrian special.

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Tendli Bhaat ( Microwave Recipe ) recipe - How to make Tendli Bhaat ( Microwave Recipe )

Soaking Time:  15 minutes   Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Method
  1. Soak the rice in enough water for 15 minutes. Drain and keep aside.
  2. Put the ghee in a microwave safe bowl and microwave on high for 30 seconds.
  3. Add the mustard seeds and microwave on high for 30 seconds.
  4. Add the cumin seeds, cardamom, cinnamon, cloves, fenugreek seeds, green chillies, curry leaves and asafoetida, mix well and microwave on high for 30 seconds.
  5. Add the tendli and rice, mix well and microwave on high for 15 minutes or till the rice and tendli are cooked, stirring twice in between after every 5 minutes.
  6. Add the turmeric powder, chilli powder, half the spice powder and salt, mix well and microwave on high for 2 minutes.
  7. Add the coconut, remaining spice powder and coriander, mix well and microwave on high for 2 minutes.
  8. Serve immediately garnished with coconut, coriander and fried cashewnuts.
Accompaniments

Banana Raita 
Beetroot Cucumber and Tomato Raita 
Boondi and Pomegranate Raita 
Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe ) 
Kaddu ka Raita 
Lauki aur Phudine ka Raita 
Mint Raita ( Phudina Raita) 
Phudina Raita 
Spinach Raita ( Low Calorie Healthy Cooking) 

Nutrient values per serving
Energy413 cal
Protein6.3 g
Carbohydrates40.9 g
Fiber5.5 g
Fat24.9 g
Cholesterol0 mg
Vitamin A33.8 mcg
Vitamin B10.1 mg
Vitamin B20.1 mg
Vitamin B31.9 mg
Vitamin C1.8 mg
Folic Acid8.3 mcg
Calcium213.7 mg
Iron3.1 mg
Magnesium0 mg
Phosphorus0 mg
Sodium0 mg
Potassium0 mg
Zinc1.5 mg

RECIPE SOURCE : Microwave CookingBuy this cookbook

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