Meals That Heal — Chill out with lettuce

Health & Food, Viewed [ 12 ] , Rating :
Star Live 24, Star Live 24
Sunday, August 04, 2013
Published On: 15:13:01 PM
Meals That Heal — Chill out with lettuce

Iceberg lettuce is also known as crisphead lettuce. It is one of the most popular lettuces, and liked by all. It is supposed to have got the name from the way it used to be transported centuries ago. In earlier days, all vegetables used to be transported by train, and amongst all lettuce leaves, this leaf could only survive after being packed with ice, if it had to travel a few days before reaching its end-user. Hence, nowadays also, this lettuce is commonly chosen by everyone, as it can stay longer in the refrigerator, thus minimising wastage. It is a good source of fibre, potassium, calcium, vitamin A, vitamin C and iron. It has zero fat and zero cholesterol, although the rest of the darker green leafy vegetables have a higher content of nutrients. The reason for the slightly lower nutrient content by weight could also be attributed to the high water content in iceberg lettuce. While preparing salads using a mix of lettuce, along with iceberg lettuce makes it complete with colour, texture and nutrition.

Injipuli Mangai Koshambari

For the Injipuli

Tamarind pulp: 50 gm

Ginger: 30 gm

Coconut oil: 15 gm

Jaggery: 20 gm

Madras chillies: 2

Mustard seeds: 1 tsp

Fenugreek seeds: half tsp

Asafoetida powder: half tsp

Salt to taste

For the Mangai Koshambari

Yellow moong dal (washed and soaked for an hour): 200 gm

Green chillies (finely chopped): 3

Ginger (chopped or grated): 10 gm

Fresh coriander leaves (finely chopped): 20 gm

Fresh lime juice: 25ml

Small dices of fresh green mango: 50 gm

Small carrot (peeled and grated): 1

Cooking oil: 1 tbsp

Mustard seeds: half tsp

Iceberg lettuce (trimmed in the shape of cups): 200 gm


To prepare the injipuli

Wash, peel and finely shred the ginger. Heat the coconut oil in a pan; add Madras chilli, mustard seeds, fenugreek seeds and asafoetida powder.

Add the shredded ginger and cook till the ginger is completely cooked through, and is golden brown in colour. Now add the tamarind pulp and cook for another 15-20 minutes till the mixture thickens. Crumble the jaggery and add salt, cook for another 5-10 minutes. Cool it down before use.

(Injipuli is a condiment commonly relished with curd rice or adai.)

To prepare the Mangai Koshambari

Wash the moong dal and soak for an hour or until the dal is soft. Heat oil in a pan; add mustard seeds, followed by ginger and green chilli. Add this to the soaked and drained dal. Add the chopped coriander, diced green mango, grated carrot and lime juice to the mixture. Adjust the seasoning.

Fill the iceberg lettuce cups with this koshambari. In a mixing bowl, mix equal parts of injipuli and hung yoghurt. Make quenelles of this mixture and place it atop the koshambari in lettuce cups.

Garnish with a fresh coriander sprig.

Executive Chef

Taj Coromandel

Courtesy : The Hindu

Other Videos

 Comment Note: By posting your comments in our website means you agree to the terms and conditions of

Related Search
  • Art & Culture
  • Diet & Nutrition
  • Fashion & Beauty
  • Health & Fitness
  • Health & Food
  • Our Story