Keto Pumpkin Coconut Soup For One#EatTheWorld

Kiribati pumpkin coconut soup, is a super easy to make delicious recipe, that can be served either hot or cold. The ingredients are found easily on the islands of Kiribati. The flavors are both sweet and savory. This simple recipe is wonderful served as a starter or could be a light meal on its own. Either way you are sure to enjoy the flavors of Kiribati.

Serves One 
Ingredients
125 Grams Chopped Pumpkin
1/8 Teaspoon Fresh Grated Ginger
1 Tablespoon Coconut Milk Powder
A Pinch Cumin powder
Salt & Black pepper to taste
coconut oil
1 Cup Vegetable Stock
Method

Peel, de-seed and cut the pumpkin into bite size pieces
Heat the coconut oil in a large pot, add the ginger and the pumpkin. Cook until slightly soft but before it turns brown
Add in the stock, bring to a boil and reduce to simmer and
cook until the pumpkin is nice and tender.

Mash the pumpkin with a potato masher or use and immersion blender until the pumpkin is creamy.
Add in the coconut milk powder and mix it well, then add salt and pepper to taste. Warm on stove top if serving hot.

This soup is creamy & delicious served either hot or cold
Garnish with some fresh ground pepper and Enjoy!!

Labels: Serves One, Red Pumpkin, Soup, Kiribati, International Cuisine, Eat the World, Vegan, Gluten free, Low Carb, No Onion No Garlic

Check out all the wonderful Kiribati dishes prepared by fellow Eat the World members and share with #eattheworld. Find out how to join Eat the World here and have fun exploring a country a month in the kitchen with us! 

 A Day in the Life on the Farm: Roasted Lobster Tails with Curry Dipping Sauce 

Culinary Cam: Ika Mata 

Amy’s Cooking Adventures: Kiribati Squash Coconut Soup 

Sneha’s Recipe: Keto Pumpkin Coconut Soup For One 

Pandemonium Noshery: Te Bua Toro Ni Baukin - Kiribati Cabbage Casserole 

Vegan Moonga Gathi#SundayFunday

This is a traditional Goan, Maharashtra Konkan coastal side, which is soupy and delicious curry, called Moonga Gathi. This is a soupy gravy prepared by cooking sprouted moong in ground coconut . It's normally prepared during festive seasons like Ganesh Chaturthi or some holy ocassions or for a Pooja etc., Since it is complete vegan and also no onion no garlic, gluten free recipe, a perfect vrat recipe. 

Do not skip adding jaggery in this recipe, because renders a beautiful taste to the gravy, it's soupy, but you can mash some to moong beans to make a thick gravy or increase the coconut quantity to enhance the thickness.

Ingredients
1 Big Bowl Sprouted Moong Beans - Whole Mung Beans
2-3 slit green chillies
1 Teaspoon Level Garam masala
1 Teaspoon Level Turmeric powder
1 Teaspoon Jaggery
2 Tablespoon of Cooking oil
1 small marble size ball of tamarind
1 Teaspoon Level Sea Salt or to taste
To Dry Roast
1 Tablespoon Coriander seeds
¼ Teaspoon Whole Black peppercorns
3 Tablespoon Grated Dry Coconut - See My Notes
For The Tadka
1 Tablespoon Oil
1 Teaspoon Mustard seeds
A Pinch of Asafoetida
2 Dry Red Chillies
A Sprig Curry Leaves
Method

Dry roast pepper corns and coriander seeds in a pan on medium heat) until you get a aroma. Remove this into a plate and in the same pan add the dry coconut and lightly toast it, do not brown it. Cool and then grind all the roasted coconut, coriander seeds and peppercorns , along with tamarind, turmeric powder and garam masala in the grinder. Make a smooth paste adding just a tablespoon or two of water.

In a pressure pan heat the oil add the ground paste and wash the blender with water add that too and fry till oil separates. Now add the moong and sauté it lightly by tossing it up and down trying not the break the sprout or 2 minutes on high flame. Now add the slit green chillies, salt and 1½ cup water. Bring it to a rolling boil on high flame, once it comes to a boil, lower the flame and let it simmer for 2 minutes. Cover with lid and on high flame take one whistle. 

Switch off the flame and let the cooker cool down a little. When the steam settles down then open and add the jaggery and mix it well, taste for salt. Again cover the cooker with the lid and take one more whistle on high flame. Switch off the flame and the cooker steam settle completely. Open the cooker, I like the sprouted moong to be whole and not mushy , if you prefer a thick and mushy moong gravy , then take 2 whistles on high flame, or else mash a tablespoon of moong, it will thicken the gravy.

Now let's prepare the tadka
Heat oil in a tadka pan add mustard seeds, when it crackles then add the red chillies and asafoetida and curry leaves. Switch off the flame and pour this over the gravy. Moonga Gathi is ready to serve.

We enjoyed eating it with a spoon and chapatti. This goes well with poee or any crusty bread or bakri or boiled rice, mildly spiced and yummy.
My Notes
If you do not have dry coconut then used desiccated coconut ( toast this lightly) OR ½ Cup freshly grated coconut, do not roast this.

Labels: No Onion No Garlic, Sprouts, Moong Beans, Coconut, Vrat, Goa, Pressure Cooker, Vegan

Sunday Funday

Vegan Main Dishes

• Crispy Tofu Noodles by Palatable Pastime
• Mushroom Eggplant Stir fry (Indian-style Mushroom Baingan Masala) by Cook with Renu
• Mushroom Ragù by Culinary Cam
• Quinoa Stuffed Zucchini by Sid's Sea Palm Cooking
• Vegan 3 Bean Soup by Amy's Cooking Adventures
• Vegan Moonga Gathi by Sneha’s Recipe
• Vegan Tofu Steak by Mayuri’s Jikoni
• Vegetable Biryani by A Day in the Life on the Farm

Drumstick Curry In Coconut Sauce - No Onion No Garlic#Sunday Funday

Sudha Menon is known for her books which explore the ambitions, achievements and accomplishments of people from various walks of life through stories narrated by them.

In one of her interviews she talks about her memories of her mother and aunts preparing sumptuous meals using fresh, seasonal produce from their farm, plucking drumsticks from the tree to make sambar and plantains to make a quick ‘thoran’ when unexpected guests dropped in.

Taking inspiration from this, made a  very delicious and yummy drumstick curry in coconut sauce.

Ingredients
250 Gram(4) Drumsticks - cut into 2" pieces
½ Cup Packed Freshly Grated Coconut
4 Green Chillies - chopped or as per your spice level
½ Teaspoon Mustard Seeds
2 Teaspoons Rice or Rice Flour
Salt to taste
For Gravy
3 Tablespoons Coconut Oil
½ Teaspoon Cumin Seeds
A Sprig Curry Leaves
A Pinch Of Asafoetida
A Marble Size Tamarind
1 Teaspoon Palm Sugar

Method 
Soak the tamarind in warm water. 

In a small blender jar add the coconut, green chillies, mustard seeds and rice flour, grind to a very fine paste using little water. Keep aside. 

In a large pot/kadai, heat coconut oil, add the cumin seeds, when they splutter add the curry leaves and asafoetida. Add the drumstick pieces and fry on high flame for 2 minutes, then add the ground paste and mix well. Wash the blender jar with water and add that to the pot, give it a good stir, add salt to taste, cover and cook till the drumstick are cooked. Add hot water to make a thick gravy if necessary.  

Add the tamarind juice and give it good stir, let this come to a rolling boil, add the jaggery and stir. When the jaggery melts, switch off the flame. Drizzle a little coconut oil on top. 

Serve with rice or rotis. Enjoy this delicious curry!! 
Labels: No Onion No Garlic, Drumstick, Vegan, Gluten free, Main course, Vegetarian Curry, Indian

• Basil-Dressed Chicken Salad with Tomatoes from Faith, Hope, Love, & Luck Survive Despite a Whiskered Accomplice
• Drumstick Curry in Coconut Sauce - No Onion No Garlic from Sneha’s Recipe
• Irio, Kenyan Style from Mayuri’s Jikoni
• Philly Cheesesteak from Amy’s Cooking Adventures 
• Rosalynn Carter’s Baked Cheese Grits from Food Lust People Love

Doi Gobhi/Yogurt Cauliflower#SoupSwappers

This is a Bengali cuisine dish which is a mildly spiced. In Bengal cauliflower is also called fulkopi. This is a very different way of preparing the regular cauliflower for a main course meal and the fried cauliflower with curd/yogurt combination tastes great. In this dish there is no onion or garlic and still taste delicious. Do try this you will definitely love this dish.

Ingredients

To Boil The Cauliflower
1 Medium Head Cauliflower
¼ Teaspoon Salt
¼ Teaspoon turmeric powder
Other Ingredients
3 Tablespoons Oil
3 Green cardamom
1 Bay leaf
3 Cloves
1 Small Stick Cinnamon
2 -3 Green Chillies
½ Teaspoon Garam Masala powder
1 Tablespoon Desi Ghee
To Make A Paste
1 Cup Yogurt/Curd - whisk it well
1 Cup Water
1 Teaspoon Red Chilly powder
½ Teaspoon Cumin powder
¼ Teaspoon Cumin seeds
1 Teaspoon Coriander powder
1 Teaspoon Sugar
Salt to taste

Method

In a pan of water add the turmeric powder and salt bring this to a boil, when the water boils add the cauliflower florets and boil it for 3- 4 minutes. Strain the cauliflower in a colander and keep aside.

Heat oil and add all the whole spices, when they start to sizzle add the boiled cauliflower and fry for 2- 3 minutes in medium high flame till the cauliflower get slightly charred. Take out the cauliflower on to a plate and keep it aside. 

Whisk the ingredients of the paste well in a bowl.

In the same pan add the paste to the pan on low flame. Stir it with a whisk continuously for 3 - 4 minutes or until this mixture comes to a rolling boil. 

Now add the fried cauliflower and mix it well.
Add the slit green chillies. Cover with a lid and let it boil for 5 minutes on low flame. 

Then add in garam masala powder and the desi ghee, give it good mix, let it simmer for a minute or two. Switch off the flame. 

Garnish with coriander leaves.

Enjoy hot with steam rice or crusty bread or roti. 

Labels: Cauliflower, Keto, Low Carb, Healthy, Stew, Main course, Soup Swappers, Indian, No Onion No Garlic, Vrat

For Soup Swapper this month our theme is "Vegetables".  

• Palatable Pastime: Broccoli Cauliflower and Cheese Soup 
• Faith, Hope, Love, & Luck Survive Despite a Whiskered Accomplice: Creamy Chili & Herb Sweet Potato & Onion Soup 
• Sneha’s Recipe: Doi Gobhi/Yogurt Cauliflower 
• Magical Ingredients: Immune Boosting Detox Soup
• Karen’s Kitchen Stories: Mexican Vegetable Soup with Chipotles 
• A Day in the Life on the Farm: Polish Vegetable Soup

Thakkali Chammanthi / Tomato Chutney

Tomato Chutney is a tangy and tasty South Indian chutney made from tomatoes, herbs and spices, there is no onion no garlic or coconut in it. There are many variations of making Tomato chutney / Thakkali Chammanthi. 

Ingredients
3 Rip Tomatoes - diced
3 Dried Red Chillies
1 Tablespoon Split Urad Dal
Salt to taste
1 Tablespoon Oil or as required
1 Teaspoon Finely Chopped Ginger
1 Whole Clove
For The Tadka
A Sprig Curry Leaves
½ Teaspoon Mustard Seeds
A Pinch Asafoetida
1 Tablespoon Oil

Method

Heat oil in the pan and add in the urad dal first. On low heat allow it to turn light golden. Now add in the ginger , red chillies (break them into pieces) and the clove. Sauté for a minute till the red chilly changes color. Now add in the chopped tomatoes and salt. Cook the tomatoes till they are soft and mushy.

Take off heat and allow this mix to cool. Now grind this mixture to a fine paste and keep aside. While grinding, you can add 2-4 tablespoons of water to get the desired consistency of the chutney.

For The Tadka

Heat oil in a small tadka pan add the mustard seeds when they splutter, add the asafoetida and curry leaves give this a good mix. Add in the ground tomato chutney, taste for salt, add if needed. Cook for 2 minutes till all comes together. Take it off heat and enjoy this yum..mm chutney!

This Tomato Chutney taste good and is a perfect accompaniment to enjoy with Idli, Dosa, Vada, Uttapam or even rice and dal. 

We enjoyed this with Ragi Idli and Drumstick Sambar | Murungakkai Sambar... a perfect combo!! 

Labels: Vegan, No Onion No Garlic, Chutney, Tomato, Gluten free, Appetizer, South Indian

Vangi Bath/Eggplant (Brinjal) Rice#Foodieextravaganza

This is a combo dish, using rice and vangi which is eggplant in Karnataka, a complete vegan, gluten free meal. Have this with any raita and enjoy this unique, awesome rice dish originating South India - Karnataka.
Ingredients
2 Cups Rice
1 Big Long Eggplant/Brinjal – cut into big pieces
1" Cinnamon stick
1 Teaspoon Cumin seeds
½ Teaspoon Mustard seeds
A Sprig Curry Leaves s
2 Tablespoons Chopped Coriander leaves
Salt to taste
½ Cup Oil
2½ Tablespoons Homemade Vangi Bath Masala 

Method

Cook the rice and spread in a wide bowl. Each grain of the cooked rice must be separate but soft.

Add ¾ of the prepared powder and salt to the cooled rice. Mix Well gently.

Heat the oil in a pan, add the mustard seeds, cumin seeds, cinnamon, cashews and curry leaves. Lower the flame and add chopped brinjal pieces, little salt and mix it well and close the lid. Keep stirring gently every few minutes and cook well without adding any water. Once the brinjal is cooked well add the remaining powder and stir well. Finally add the rice and cook for couple of minutes and add the chopped coriander leaves. 

Serve with fresh curd and enjoy. 

My Notes

Use any type of black or purple variety of eggplant/brinjal you wish. 
Adjust the vangi bath masala according to your taste and spicyness required.

Labels: Foodie Extravaganza Party, Vegan, Gluten free, South Indian, Karnataka, Eggplant ,Brinjal, Rice, Main course, Healthy, No Onion No Garlic, Vrat

For Foodie Exgravaganza Party our Host is Camilla of Culinary Adventures with Camilla   and the theme is Rice.
Check here the various rice dishes prepared this month.   

Arroz Rojo (Mexican Red Rice) by Palatable Pastime
Beetroot Pulao by Magical Ingredients
Bulgogi Kimbap with Seasoned Rice by Culinary Adventures with Camilla
Curry Doria (Japanese Curry Rice Gratin) by Tara’s Multicultural Table
Kimchi Fried Rice by Karen’s Kitchen Stories
Rice Pudding by A Day in the Life on the Farm
Southwest Rice Salad by Our Good Life
Vangi Bath/Eggplant (Brinjal) Rice by Sneha’s Recipe

Matar Bharay Patties#SundayFunday

These pattie's are vegan, gluten free, delicious & healthy, made with potatoes and peas. These make a great snack. They can be prepared in minutes with simple ingredients. 

They are my son in laws favorite, made very often in my house.

Ingredients
For The Outer Covering
1 Kg Potatoes - boiled & mashed
Salt to taste
For The Filling
½ kg Shelled Green Peas
1" Piece Ginger - finely chopped
1 Teaspoon Cumin Seeds
¼ Teaspoon Black Pepper
¼ Teaspoon Red Chili Powder
4 Green Chilies- finely chopped
2 Tablespoons Chopped Coriander Leaves
¼ Teaspoon Salt or to taste
2 Tablespoons Oil

Method

For The Outer Covering
Boil the potatoes and mash them well add salt to taste.

For The Filling
In a pan heat oil over medium flame. Add in ginger and cumin seeds, fry till the ginger starts to change color. Add in the peas, chopped green chillies and sauté for a minute, then add in all the dry spices, red chili powder, black pepper powder and salt. Cover and let it cook till the peas are tender. Switch off the flame and mix in the chopped coriander leaves. Let the filling cool.

Take a ball of potato mix and flatten on your palm to make a cup. Put a tablespoons of the peas mixture,

cover it from sides, and make a round ball. 

Now flatten them into patties gently. Make all of the and shallow fry in a frying pan. 

These can be refrigerated upto 4 days, fry them whenever you want to enjoy them. Serve with sauce of your choice.

Enjoy !! 
Labels: Patties, Mashed Potatoes, Green Peas, Green Chilly, Stuffed ,Healthy snacks, Vegan, Gluten free, Sunday Funday, No Onion No Garlic, Vrat

Main Course Accompaniments

Broccoli Rice Casserole by Making Miracles
Garlic & Paprika Roasted Cauliflower by Amy's Cooking Adventures
Roasted Veggie Couscous by A Day in the Life on the Farm
Matar Bharay Patties by Sneha's Recipe
Cherry Tomato and Avocado Salad by Mayuri’s Jikoni
Creamy Macaroni Salad by Palatable Pastime
Peppery Nasturtium Raita / Nasturtium Yogurt Dip (Using Nasturtium Leaves & Stems by Cook with Renu

Aloo Bhendi Fry - No Onion, Garlic & Tomato

Bhendi is also known as lady’s finger or okra. In South East Europe it is known as bamya/bamija. Aloo is potato in English. In this sabzi there is no onion, garlic and tomato, it's dry sabzi, goes well with chapatti or dal rice, quick and easy to make. Choose small tender bhendi for this recpie, small ones have less seeds.

Ingredients

2 Medium Aloo/Potatoes - cut into small cubes
250 Grams Small Tender Bhendi/Okra
1 Teaspoon Red Chilli Powder or to your spice level
1½ Teaspoons Coriander Powder
½ Teaspoon Turmeric Powder
1 Tablespoon Lemon Juice
½ Teaspoon Garam masala
A Sprig Curry Leaves
3 - 4 Tablespoons Oil
1 Teaspoon Mustard seeds
A Pinch Asafoetida
Salt to Taste

Method

Wash and pat dry the bhendi with a cloth. Chop off the top and tail, then, cut them in small pieces on a slant.
Peel and cut the potatoes in small cubes.
In a frying pan heat two tablespoons oil. Add the bhendi and keep stirring till the stickiness is gone. Cook till soft on medium low flame. 

When cook, remove them on to a plate.
In the same frying pan heat the remaining oil, add the mustard seeds when they crackle add the asafoetida and curry leaves, give it a good stir then add cut potatoes and fry till nice and crisp. Now add all the dry spices and fry well for about 2 minutes , add the bhend, lemon juice and salt mix well. Let this cook on medium low flame for 2 - 3 minutes, stirring in between. Making sure that it does’nt burn. Switch off the flame and serve. 

Enjoy this sabzi with dal rice or chapatti.

Labels : Bhendi, Okra, Sabzi, No Onion No Garlic, Vrat, Jain food, Side Dish, Indian Style