The Fiji Times
Recipes from the garden
This popular South Indian recipe uses fresh grated coconut and karela (bitter gourd) with spice that is a delicious and easy vegetarian dish. Karela has known properties to aid in the control of blood sugar levels.
1 large bitter gourd (karela), finely chopped 1 cup grated coconut
½ cup onion, finely chopped
2 long green chilies, diagonally sliced 1 stem of curry leaves
1 tablespoon virgin coconut oil
1 teaspoon mustard seeds (sarso)
2 whole dried red chilies, broken in half Salt – to taste
1. 2. 3.
Combine chopped karela with grated coconut, onion, green chilli and finely chopped curry leaves
Heat a frypan to medium heat. Fry mustard seeds and dry red chillies in virgin coconut oil
Add bitter gourd mixture and a good pinch of salt. Sprinkle little water. Cover and cook at low heat stirring occasionally until the karela is done and the coconut mixture is dry, about 12 – 15 minutes. 4.
1. 2. 3.
Serve with rice
1 large Onion
1 clove Garlic
1 small piece Ginger
2 Bongo chillies
¼ cup sultanas
300 grams sugar
250 ml vinegar (or white wine vinegar) 3 Cinnamon stick (1/4 teaspoon powder) 1/2 tsp Turmeric powder
1 bunch Mint leaves
1 tbsp Salt
1 tsp ground black pepper
Remove the core from the apples, and slice into bite-sized pieces. Put them in a cast iron or stainless steel (non-reactive) pot, coat with the sugar, and leave for about 1 hour.
Thinly slice the onion. Roughly chop the garlic, ginger, bongo chilli and sultanas. Cut the lemon into quarter with skin on, then thinly slice them. Cut the banana into bite-sized pieces.
Sprinkle 100ml of the vinegar over the 4. 5. 6. apples, and turn on the heat. When it comes to a boil, turn down the heat to very low, and simmer for 10 minutes, stirring occasionally.
Add the ingredients from Step 3 with cinnamon, black pepper, and rest of the vinegar. Simmer for about 40 minutes over very low heat, stirring from time to time.
When the liquid in the pot has reduced, add the salt, turmeric, and chopped mint. Mix, simmer for another 5 minutes, and it’s done.
Transfer to clean sterilised jars, and seal with the lids. Place the jars upside down until the chutney has cooled down to sterilize the air inside.
Gobi cabbage, or English cabbage, can be boring to eat on its own but when you combine it with meats, the vegetable is transformed into a hearty and delicious dish that the family will eat in minutes. You can substitute the pork in this recipe for any preferred meat or just leave it out completely and enjoy this savoury and sour dish.
2 tablespoons oil
1 small piece pork belly or bacon, thinly sliced
1. 2. 3. 4. 5. 6.
SEETO 5 cloves garlic, smashed and cut in half 5 dried red chilies, deseeded and very roughly chopped
1 small gobi cabbage
2 teaspoons Shaoxing Chinese rice wine (or dry sherry)
1 tablespoon light soy sauce
1/2 teaspoon sugar
1 tablespoon water
1/2 teaspoon Chinese black vinegar (or normal white vinegar)
2 stalk spring onions, cut into 2-inch lengths
If using pork belly, clean and pat dry, and rub with salt and pepper.
In a wok or large pan over high heat, add the oil. Sear the meat until browned. Add the garlic and chili, turn down the heat to medium, and stir-fry for a minute, taking care not to burn the garlic.
Add the cabbage, wine, soy sauce, sugar, and water.
Turn up the heat to high, cover the lid and let the cabbage cook for 1-2 minutes.
Uncover the lid, and stir in the vinegar, spring onions, and salt to taste. The cabbage should be wilted, but still slightly crunchy and caramelised.
Serve your cabbage stir-fry hot