Farali Buckwheat Upma - 1

Farali Buckwheat Upma is easy to prepare with just a few ingredients, a delicious and healthy dish that can be consumed during fasting season as well as on any other day. In this recipe, buckwheat groats are cooked with few nourishing vegetables, nuts and a delicious tempering with cumin seeds, green chillies and curry leaves and garnished with fresh chopped coriander. Try this Indian buckwheat recipe for vrat and fasting.

Farali Buckwheat Upma - 2

Obviously, when one observes Hindu fasting, they look forward to gorge on traditional, rich and calorie loaded farali food/vrat ka khana/fasting food . These are favourites of mine Rajgiro halwa siro ( Amaranth Pudding ), Buff Vada , f arali Masala Puri and hugely popular amongst Gujaratis farali aloo bhaji

The first ingredient I chose to use was Buckwheat Groats. The first recipe I created from Buckwheat, that was Farali Buckwheat Upma, filling and nourishing!

Upma is a south Indian delicacy, mostly prepared for breakfast and made with semolina and basic spices and herbs, also vegetables can be added to make for a healthier option. In my opinion, This buckwheat upma is a very very healthy option.

Notes:- A variety of vegetables can be used if not making for fasting, such as peas, corn, onion, mushroom or green beans. Boiled potatoes or Suran – jimikand ( elephant foot yam ) can be used.

You will need:-

  • 1 cup cooked buckwheat groats
  • 2-3 tbsp. oil
  • 1/2 tsp. cumin seeds
  • 1/4 cup finely chopped vegetables such as carrots, capsicum, tomato
  • 3-4 tbsp. cashew nuts
  • 1 tbsp. raisins or sultanas
  • Salt to taste ( for fasting use sea salt )
  • 1/4 tsp. black pepper powder
  • 1 tbsp. finely chopped green chillies and ginger
  • 1 sprig curry leaves
  • 1/2 tsp. lemon juice
  • 2 tbsp. fresh coriander leaves
Easy farali ratalu known as purple yam prepared with roasted peanuts and lightly spiced which is ideal to eat whilst Hindu fasting. - 3

In this recipe, steamed purple yam is cooked in an aromatic tempering with cumin seeds, curry leaves and green chillies, garnished with fresh coriander and definitely, the addition of roasted peanuts are a highlight and takes the dish onto another level.

Easy farali ratalu known as purple yam prepared with roasted peanuts and lightly spiced which is ideal to eat whilst Hindu fasting. - 4

WHAT IS THE MEANING OF YAM?

Ratalu in English is Yam or Indian purple Yam. Yam or Ratalu can also be called Kand – and all are the same thing. The yam vegetable is a common name for edible tubers.

According to experts Ratalu or Purple Yam has many health benefits, although it is a starchy vegetable.

Being a good source of complex carbohydrate Ratalu falls in a Low GI healthy food group, means it regulates steady rise in blood sugar level. Ratalu has a brown coloured thick skin and pink/purple flesh which is rather starchy and sticky.

We mostly eat Purple Yam in Gujarati Undhiyu , but recently we have also started loving this new, quicker recipe.

We add roasted peanuts to the stir fry which is a favourite in other recipes too such as Potato and Peanut Stirfry , Potato in peanut sauce , Stuffed Peanut Capsicum and Corn on the Cob Curry in peanut gravy ,

Root vegetable known as purple or violet yam. - 5

WHAT INGREDIENTS DO I NEED TO MAKE FARALI RATALU?

  • Purple Yam – How to choose/buy purple yam? The yam should not look like it is shrinking and the skin should not feel dry. If you hold it in your hand and the yam feels hard, it is fresh. The best yam is available in the winter season – especially if in the UK!
  • Peanuts – we dry roasted some peanuts, removed the skin and lightly crushed them
  • Green chilli and ginger paste – the fresher the better! Use to your spice level
  • Curry leaves – fresh curry leaves are the best and are available in most South Asian supermarkets. The curry leaves are added at the tempering process
  • Cumin seeds – added first at the tempering process
  • Oil – we used olive oil
  • Salt and crushed black pepper – to taste
  • Sugar – to lend a little sweetness
  • Fresh lemon / lime juice – squeezed over the top once cooked
  • Freshly cut coriander to garnish
Easy farali ratalu known as purple yam prepared with roasted peanuts and lightly spiced which is ideal to eat whilst Hindu fasting. - 6

TIPS:-

Apply some oil on your palms or wear catering gloves before you start to peel the skin of the Ratalu as you might get itchy hands afterwards.

After peeling submerge the cut pieces in cold water to prevent it from turning into dark colour.

If not preparing for fasting, use normal spices such as red chilli powder, turmeric powder and garam masala.

STEP-BY-STEP RATALU RECIPE WITH PICTURES

Printable recipe card with exact measurements and methods below.

Farali Buckwheat Upma - 7

FARALI KAND MICROWAVE METHOD

⭆ Cooked peeled and cut ratalu in the microwave for 7-8 minutes or until tender.

⭆ In a microwave-proof bowl heat oil or ghee for 40 seconds, add green chillies, ginger and curry leaves.

⭆ Cook again for 20 seconds.

⭆ Add cooked yam, salt, sugar and mix well. Cook further 2 minutes.

⭆ Add roasted peanuts, black pepper powder, lemon juice and freshly chopped coriander.

⭆ Mix well and serve.

MORE FARALI RECIPES

  1. FARALI MOGO VADA

  2. FARALI PALAK PURI

  3. FARALI RAJGIRO MAGAS

  4. Rajgira Kadhi – Farali Kadhi

farali ratalu in a plate. - 8

Farali Ratalu (Kand Sabji)

Equipment

  • 1 pan

Ingredients

  • 250 gram pink/purple yam kand/ratalu
  • 3 tablespoon oil or ghee
  • 1 tablespoon green chillies crushed
  • 1 tablespoon ginger crushed
  • 1 teaspoon ground black pepper
  • 1 teaspoon cumin seeds
  • 1 sprig curry leaves
  • 1 teaspoon salt use rock salt for fasting
  • 2 teaspoon sugar
  • 1 tablespoon lemon juice
  • 4 tablespoon roasted peanuts crushed
  • 2 tablsepoon coriander

Instructions

  • Peel and cut pink yam into cube size, keep it in cold water until you finish cutting the whole yam.
  • Discard the water and add fresh water.
  • Cook yam in an M/W for 7-8 minutes, OR boil on a stove without lid or steam in a steamer but make sure the pieces of yam should not get too soft or mushy.
  • Remove from the water.
  • Let it cool slightly.
  • Heat oil in a kadai, add cumin seeds once it crackles add curry leaves.
  • Add chillies and ginger and stir-fry for few a few seconds.
  • Then add steamed yam, salt, sugar, pepper and peanuts, mix well.
  • Let the yam cook for a couple of minutes, keep stirring gently.
  • Turn off the heat, add lemon juice and stir once more.
  • Sprinkle freshly chopped coriander and serve hot with chilled yoghurt and Farali Masala Puri.

Video

Nutrition

PLEASE NOTE: Nutritional values are estimated by a computer and may vary based on ingredients and portion sizes. For personalised dietary advice, please consult a qualified healthcare professional.