Rapini Buttermilk Stew / Mohr Koottu

The Journey

A true Tam Bram tastebud will be amiss without the quintessential addition of Mohr Koottu or buttermilk stew about once a fortnight or so. This recipe takes roots from a very traditional Tam Bram recipe passed down from generations and enjoyed by all. The simple aromas paired with the sour buttermilk and vegetables make it a fantastic dish to savor. For my North Indian friends, this is a very good looking South Indian cousin of the traditional Kadhi! My favorite mohr kootu is the one made by my grandmother and I remember running to my uncle's place many weekends and enjoying this delicious stew with many variations of vegetables (banana stem, drumstick, squash varieties, spinach and many other veggies). Clearly, when I started cooking this was one dish I had to master to curb the fortnightly itch. I am not sure there is a single Indian restaurant that serves this dish! I was looking for new vegetables that  were highly nutritious and readily available in the American markets that would pair very well with the Mohr koottu flavors. My absolute favorite is Rapini, which has a slight bitter taste that is beautifully complemented by the sour buttermilk and the spices. Rapini and broccoli rabe are not the same but they are very close cousins - so you can easily interchange the rapini with broccoli rabe.  Even if you don't like broccoli, you will love rapini and once you find out how healthy it is and try this recipe, you will do the song and dance. This recipe is super nutritious and lip smacking good and can be enjoyed with plain rice, breads or rice noodles. What an awesome way to get the benefits of such a wonder vegetable...another one of my twisty favorites!

Ingredients

1 bunch of Rapini - julienned
2 green chillies
1 cup sour curds whisked
1 cup mashed lentils - I used 50:50 Toor Dhal and Moong Dhal
1/4 tsp turmeric powder
1/2 tsp Himalayan pink or regular salt

For the paste:

1 tsp canola or grape seed oil
3 dried red chillies
1 tablespoon Bengal Gram Dhal or Chana Dhal
1/4 tsp fenugreek/methi seeds
2 tablespoons Coriander seeds
1/4 cup unsweetened dry coconut

For tempering:

1 tsp canola or grape seed oil
1/4 tsp asafetida

2 sprigs of curry leaves

1 tsp mustard seeds

For garnish:

1 tsp ghee

Now, let's get cooking

Julienne the Rapini till you have green shredded wonders!



To make the paste:

Roast all the ingredients for the paste in the canola oil. 

Add the green chillies and then grind in a food processor. Notice it is ground very well but not super fine. Voila..your paste is ready. It's really that simple!

In a sauce pot, add the oil for tempering on medium heat. After 1 min, add the mustard seeds. When they splutter, add the asafetida and then the curry leaves. Step back, they will fight back at you..

Add the julienned Rapini and sauté for a 2-3 minutes. 

Add salt and turmeric and stir well for another minute or two. Notice how much it wilts. You want it to wilt but not lose the green color...who likes dull greens!

Add the paste to the cooked Rapini. Combine the mixture and add enough water to bring it to a thick consistency. 

Now add the mashed cooked lentils and cook for a few minutes until it comes to a boil. This step is optional. You can skip the lentils and move to the next step directly. I love the addition of lentils as it increases the protein content of this dish. 

Finally, reduce the heat to low flame (super important step) and add the cup of whisked curds to the stew. It will give a slightly curdled look initially, but as long as the flame is very low and you stir, this will go away. 

When you see bubbles form on the side, the Stew is done! 

Finally add 1 tsp of ghee as a garnish and enjoy this with Rice or roti. 

The Good in this recipe

Rapini - can't brag enough about this vegetable

Rapini contains powerful cancer fighting phytochemicals called indole-3-carbonol (I3C). I3C helps prevent cellular damage caused by free radicals, maintains a healthy hormonal balance for both men and women and even reduce yeast infections in the body. 
Rapini’s bone-strengthening properties are the outcome of its vitamin K content. One half cup serving contains 169 micrograms of vitamin K1, a daily dose enough to keep your bones from thinning. 
Rapini is one of the many cruciferous vegetables that contain sulfur. Sulfur contains a specific compound called methyl solfonyl methane (MSM) that assists detoxification of the liver.
Rapini lowers the risk of heart disease since it contains strong anti-inflammatory nutrients, such as folate and vitamin C. 
Rapini contains two grams of fibre for every cup. Specifically, the fibre in rapini is soluble fibre, which slows transit and digestion time in the GI tract. Soluble fibre dissolves in water to form a gel-like material that lowers blood cholesterol and glucose levels. Combining rapini with a high carbohydrate meal (such as a rice dish) will reduce the insulin response, which in turn will prevent both hyper and hypoglycemia.

Ghee or clarified butter 

Your yoga teacher says a little ghee will help loosen up tight hamstrings, and your Ayurvedic physician recommends ghee for a host of ailments ranging from poor digestion to memory loss. But what is this liquid gold and how does it differ from regular butter? Ayurveda places ghee, or clarified butter, at the top of the oily foods list, as it has the healing benefits of butter without the impurities (saturated fat, milk solids). Ayurveda claims ghee is beneficial for the whole body, and recommends it as the ultimate remedy for problems stemming from the pitta dosha, such as inflammation.

Red Gram Lentils are a rich source of protein. The biological value improves greatly, when rice is combined with Red gram because of the complementary relationship of the essential amino acids. No wonder dhal chawal is so famous in India!  It is particularly rich in lysine, riboflavin, thiamine, niacin and iron.

Bengal Gram Lentils are also a rich source of protein and have a super low glycemic index. This makes it a great lentil if you are worried about blood sugar spikes after a meal. They are low in fat (most of that is poly unsaturated) and some recent studies show that they help lower cholesterol in the blood stream. They are also a good source of zinc, folate and phosphorous. 

Asafetida is used to stimulate appetite and digestion. It helps neutralize flatulence caused by beans and other legumes. Though there is very little published research in the West about asafetida, it has been used as a digestive aid, an anti-inflammatory herb and a bone builder for centuries in Indian and Iranian cooking. It also has been shown to contain natural blood thinners and reduce blood pressure. Certain strict vegetarian diets of India forbid the use of onions and garlic (like Tam Brams), and asafetida is used in their place for its distinct aroma.

Curry leaf is an essential ingredient in Indian cooking especially in South India. However, it's customary for most of us to simply remove and throw the leaf from our food and not consume it. Well, we shouldn't be doing that! Curry leaf has many medicinal properties. It stimulates digestive enzymes and helps break down food more easily, especially when combined with asafetida. There is research that proves that when consumed regularly help with healthy hair growth, premature graying of hair and prevents hair fall. Curry leaves are also highly regarded for the fact that they have high quantities of iron, phosphorous, vitamin C and nicotinic present. Curry leaves are a good source of vitamin A and it is one of the most important components for maintaining good eyesight. Studies on curry leaves have shown that they can help in controlling the blood glucose levels. Years ago, thanks to a gift from my sister in law in Chicago, I started growing this at home. It is so much more aromatic and flavorful than the store bought or dried kinds.