Konkani Style Stir Fry (Upkari) (thoran)

upkari  is a Konkani style Stir fry that is made with bare minimum spices and very little oil . Its very mild and the very taste of the vegetable rules. You can relish on just the upkari like a snack or a salad. Upkari can be made with french beans, long beans, gherkins/tendle/tondekai and many other vegetables. Usually only one kind of vegetable is used and can be combined with potatoes.

ingredients

2 cups   --    chopped vegetable (any kind)
1/2 tsp mustard seeds
3-5    red  chillies
1 sprig curry leaves
1 tsp oil
1 tbsp coconut, optional

Wash, clean, rinse french beans in enough water. If the beans are over grown then remove the strings on the sides. Chop the french beans to 1 cm size.

Heat oil in a wok/kadai, splutter mustard seeds. Add slit   red chillies and curry leaves, fry for a moment. Add chopped   veg tables   and salt. Add just enough water till all the veg are soaked. Cover and cook on medium flame till the      veg are tender. Now add coconut, if you opt to and gently mix into the upkari.

Serve with rice and dal or with chapati. I also like to eat it like a snack.

Pedvo gashi (sardines curry/mathi curry)

Pedvo(sardines) as it is known among Konkanis is a fish high in omega-3 fatty acids and iron content. It is considered to be extremely beneficial if consumed by women during pregnancy and tastes great

Sardines are rich in omega-3 fatty acids, which reduce the occurrence of cardiovascular diseases^] Recent studies suggest that regular consumption of omega-3 fatty acids reduces the likelihood of developing Alzheimer’s disease. These fatty acids may also help lower blood sugar levels a small amount.  They are also a good source of vitamin D, calcium, B12, and protein.
Because they are low in the food chain, sardines are very low in contaminants such as mercury relative to other fish that are commonly eaten by humans.

Ingredients :-

Pedvo (mathi)                                    -   20 to 30 nos  (small size) properly cleaned

Coconut grated                                 -    ½ coconut (normal size)

• Red chillies                                      -   10 to 15

Tamarind     pulp                              -    1 tbsp

 Salt                                                  -    to taste                                         

For frying

Coriander seeds                                -   2 tsp

Methi (fenugreek)                             -   ¼ tsp

Black pepper (whole)                       -   1 tsp

Mustard                                             -  ¼ tsp

Green chilly                                      -  1 no

Garlic                                                -  2 flakes

Fry these items in 2tsp of coconut oil till the  aroma of the masala comes

How to prepare

Grind grated coconut with red chillies and tamarind pulp and  make paste.  Then add fried masala and grind it to smooth paste.  Put this mixture in a vessel  add some water and boil.  Then add the fish and salt , boil for 10 minutes.  At last pour 1tsp of coconut oil on top of it.

Delicious  yummy  mathi curry ready to eat.   Goes well with boiled rice.!!!!!!!!!!!!!