Farali Ratalu / Kand – Purple Yam And Peanut Stir

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.

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 ,

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

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 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 (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.

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.

Farali Bhinda Capsicum is easy to prepare, flavourful and a delicious sabji without onion and garlic, thus it can be eaten while you keep fast. Fresh and tender Bhinda cooked in aromatic Gujrati Masala with capsicum and tomatoes and garnished with roasted peanuts and fresh coriander leaves for extra flavour and crunch.

Okra also known as ‘lady’s fingers’ and has long been favoured as a good food for the health conscious. It contains many vitamins and minerals, also low in calories and high in dietary fibre and proven to have a positive effect on lowering blood sugar level and dietary fibre to promote better glycemic control and improve insulin sensitivity.

So I followed my aunty’s recipe, but made a couple of changes and added capsicum and tomatoes and sprinkled some roasted peanuts. Once again this dish was purely enjoyable without any guilt and was fulfilling.

You will need :-

• 250 g tender okra cut lengthwise
• 75 g green capsicum cut lengthwise
• 50 g tomatoes roughly chopped
• 3 + 1 tbsp. oil
• Cumin seeds
• Salt to taste
• 3-4 tbsp. roasted peanuts
• 3 tbsp. desiccated coconut
• 1 tbsp. sesame seeds
• 2 tsp. red chilli powder
• Pinch sugar
• 1/2 tsp. amchoor powder or lemon juice.
• 1 tbsp. crushed green chilli
• 2 tbsp. ground coriander and cumin
• 1/2 tsp. turmeric powder ( If you are eating during fast )

Method:- Thoroughly wash and pat dry okra. Cut off the top and cut into two halves lengthwise. In a bowl mix 2 tbsp roasted peanuts, coconut, sesame, red chillli powder, salt, coriander and cumin. turmeric, sugar, 1 tbsp. oil and crushed green chilli. Mix well and leave it aside. Heat oil in a kadai, add cumin seeds once it crackles add cut okra. Keep heat medium and stir-fry okra for 7-8 minutes. Keep an eye on it, do not let burn or stick to the bottom of the pan. Once you see stickiness is reducing , add capsicum and prepared masala mix. Again keep stirring gently for 3-4 minutes. Now add chopped tomatoes and cook further for couple of minutes. By now okra must be done. Add amchoor powder or lemon juice, and roasted peanuts. Garnish it with fresh chopped coriander and serve hot. This dish can be paired with Daal, plain rice and round and soft Gujarati rotlis . ( I served mine with Farali Roti )