Couscous -For vegetarians

Couscous for Vegetarians

Ingredients
Couscous 1 cup
boiled water 1 cup
butter 2 teaspoons
Onions chopped
Tomato Chopped
Eggplant 1/2 cup to 1 cup sliced
Carrot 1/2 cup to 1 cup
broccoli 1/2 cup to 1 cup
spring onion or leeks 1/2 cup to one cup
salt
soy sauce or tomato sauce 2 teaspoons
black pepper 1 teaspoon

Method:
Take a large bowl, add couscous and boiled water with butter and cover it and keep a few minutes.
take a separate pan and add oil or butter, fry the carrot, eggplant, broccoli, leeks, and fry for a few minutes. not over fry. add these to the couscous bowl. add olive oil, salt, black pepper, soya sauce, onion, tomato then after and mix everything well. Those who are not vegetarian can add fried eggs, fried sausages, roast chicken or anything you like to this. (Other than the vegetables it can add kidney beans and other beans as well)

This is a healthy meal as all the nutritions can take from one plate.

Health benefits of Couscous:

• Rich in Selenium. 
• May Help Lower Cancer Risk.
• Boosts Your Immune System.
• Good Source of Plant-Based Protein.
• Very Easy to Prepare.

source: healthline.com

Caremal Pudding

Caramel Pudding
Caramel pudding is famous in Sri Lanka as a dessert and at most of the ceremonies, you can find this dessert. It is easy to prepare and without age limit most people like it.

Ingredients:
Fresh milk 40% heated 2 cups
Sugar 1/2 cup
Two large eggs or three medium-sized eggs
vanilla 1 teaspoon
Sugar 2 tablespoon separate for caramel syrup with 2 tablespoons water (just to cover sugar)

Method:
Add sugar to the pan and then water to cover the sugar
mix well until sugar melt and become brown colour and then do the syrup. Add it to the bowl. mix the eggs with sugar and milk and pour it to the sugar caramel bowl and steam for 20 minutes in the pressure cooker.
leave it outside to cool down, then turn the other side and keep it in the fridge for a few hours before serving.

Mushroom curry

Mushroom curry (Hathu curry)
There are different types of mushrooms in the world and in Sri Lanka, Oyster mushroom much famous among the locals. There are different ways of cooking Oyster mushrooms. Oyster mushroom is cholesterol free food and low in sodium.



Mushroom curry
Ingredients:
Mushroom 1 pack
Chilli powder
Salt 1
Turmeric power
garlic 3
Onion 1
Green chilli 1
Coconut milk (thick) 1 cup
Oil  2 tbs
Curry leaves
Tomato 1
Roasted curry powder
Mustard seeds
Pandon leaves

method:
add some oil to the pan and add mustard seeds. When mustard seeds pop-up add sliced garlic, onion, curry leaves, pandon leaves. add mushroom and all other ingredients. salt based on the taste. mix for a while and add coconut milk. this can cook just with oil without added coconut milk too.

Coconut Sambol/Sambal

Coconut Sambol is one of the unique side dishes in Sri Lanka and it is served with Rice, String hoppers, Coconut roti, bread etc. Coconut contains Saturated Fat, potassium, sodium and is also high in rich fiber. Onions are a source of Quertacein and it helps to stay younger and to have better-looking skin. It fights with bacteria and fungus.
To make coconut sambol it is required to have the following ingredients:

grated fresh coconut 

red chilli power 

red chilli flecks 

green chilli

salt

lime juice

onion or shallots 

Maldivian fish or fish flecks (option)

By mixing all the mentioned ingredients it can have tasty coconut sambol. 

Sri Lankan Prawns Curry

Sri Lankan Prawns curry

There are few ways to make Sri Lankan Prawns curry. Some people do it mild way and others do it spicy way. 

Ingredients

Prawns 300g

Turmeric power 1/2 tsp

Red chili power 1-2 tsp

Curry power 1/2 -1 tsp

Salt 1 tsp

Curry leaves 3

Pandon leaves 2

Tomato 2 chopped

Onion 1 chopped

Garlic 3-4 chopped

Ginger 1/2 piece

Thick coconut milk 1 cup

Water or 2^nd milk 1/2 cup

Fenugreek 1/4 tsp

Black pepper 1 tsp

Green chili 1-2

Cinnamon 1 piece

Method :

Add all the mentioned ingredients without think coconut milk to a pan and cook with prawns. When the prawns cook well, add thick coconut milk and cook further until the gravy get little thicker. This takes about 10-15 minutes. As the way you like can do the changes in quantity of red chili power. 

String hoppers (Iddiappa)_

String Hoppers 

String hoppers famous in Sri Lanka for breakfast and for dinner. This is traditional Sri Lankan Meal which is influenced by South India. There are Special side dishes served with String hoppers such as Coconut sambol, fish curry or meat curry, dhal curry, boiled eggs or egg curry, potato curry and etc. String hoppers made with rice flour and it can use white rice flour or red rice flour. In the market there is ready made string hopper flour to make it more easy. There is special equipment to make the string hoppers and need to steam it. 

One string hopper weight about 28g and content 69 calories, 15g Carbohydrate and 1g fat. To make string hoppers it is required ediappa flour/ dry rice flour, salt, little oil and water. 

Sri Lankan Chicken curry (Kukul Mas curry)

Sri Lankan Chicken curry

There are few ways to make Sri Lankan chicken curry and one is cook with water and other cook with coconut milk. All the ingredients can add to the chicken and cook as one style. Other way, it can start cooking with oil and end with water or coconut milk. Chicken is high protein and famous in Sri Lanka. Without any religious different most of the people eat Chicken in Sri Lanka. Chicken curry can eat with Rice, bread, noodles, coconut roti, string hoppers, hoppers, pittu, milk rice, or with any other roti type. It is important to have red chili power, turmeric power, curry power, pandon, curry leaves, onions, garlic, green chilies, lemongrass, tomato, ginger, tamarind, cinnamon, cardamon, cloves, mustard, to make Sri Lankan chicken curry. when it is cooked chicken curry, based on the area some differences can see and Jaffna Chicken curry is different from Sri Lankan chicken curry as it is required different ingredients. Other than the chicken curry, there are deviled chicken, fried chicken and etc.

Malu mirisata (Spicy Fish curry)

Malu Mirisata (spicy fish curry) 

Sri Lanka as a Island, there are different types of fish around the country. Linna, para, tuna (Kelawalla/Balaya), Seer fish( thora malu) , Alaguduwa, kumbalawo, Gal malu, thalapath are some of the famous fish that can use to make spicy fish curry. First need to clean the fish well by washing and remove the unwanted parts from the fish. then make pieces and keep it side. There are few different ways to make the spicy fish curry. one method is to add all the ingredients with the fish and cook with water. Other method is make the gravy first and add the fish at the end to the gravy and cook. Also some time it is cooking with water and coconut milk together as well. it is important to have red chili power, goraka, salt, turmeric power, curry power, curry leaves, tomato, fenugreek, pandan leaves, onion, garlic, green chili, cinnamon, cardamon, cloves, to make the curry. Goraka is an important spicy to add when it is cooking fish curry. Other than that fish curry can make as Malu sudata/ Kirata or as malu ambultiyal or kiri Malu likewise. Fish is high with protein and it is important nutrition to have. Sri Lankans eat fried fish, fish curry, fish as dry dish, and etc methods. 

Potato Curry-Sri Lankan Style

Sri Lankan Potato curry (ALA HODI)

Ingredients: 
boiled potato (each potato cut into 4 pieces )
Turmeric power
fenugreek 3 pinch/ 1/3 tbs
curry leaves
pandan leaves
cinnamon stick
cardamon 2
cloves 2
thick coconut milk
onion
garlic 
green chili 

Method: add all the ingredients with coconut milk to a pan and keep on the cooker and keep stirring. add potatoes and keep stirring until the gravy become little thick. when the bubbles come can switch off the cooker. 

Health benefits of Potato: 
one medium size skinned potato (173g) has much nutrients such as, 
Calories: 161
Fat: 0.2 grams
Protein: 4.3 grams
Carbs: 36.6 grams
Fiber: 3.8 grams
Vitamin C: 28% of the RDI
Vitamin B6: 27% of the RDI
Potassium: 26% of the RDI
Manganese: 19% of the RDI
Magnesium: 12% of the RDI
Phosphorus: 12% of the RDI
Niacin: 12% of the RDI
Folate: 12% of the RDI


Potatoes  contain flavonoids, carotenoids and phenolic acids. it is reduce the risk of chronic diseases like heart disease, certain cancer and diabetes. It may improve  the blood sugar control. It may improve the digestive health. Potato is gluten free and it is incredible filling. 

Mukunuwenna Mallum

Mukunuwenna mallum

Ingredients:
mukunuwenna slickly chopped
Onion -1
garlic- 3-4
green chili- 1
salt 1/2 tsp
oil 2 tsp
grated coconut  handfull
turmeric power 1/2 tsp
Black pepper 1/3 tsp

Method:
Add mukunuwenna, garlic, onion, salt, turmeric powder, green chili, and grated coconut to a bowl and mix well. keep pan on the cookery and add some oil and then when it is heat add mustard seeds and then the mixture. cook about 3 -5 minutes.

Amu Karawila sambol (Fresh Better Guard salad)

Amu Karawila sambol (RAW) (Fresh Better guard salad)

Benefits:
control the blood sugar level and good for diabetic patients
Lower bad cholesterol level
glowing skin
Lustrous Hair
cleans the liver
curves hangover
helps in weight loose
boost Immune system
good for eyes

Ingredients for Amu Karawila sambol:
Better guard 1 (Slightly cut)
Salt
tomato
black pepper
Freshly grated coconut
green chili
Onion
Lime juice

Mix everything together and eat with rice!

Nutritional Value of Bitter Gourd

According to the USDA, 100 grams of bitter gourd has about 34 calories with 13 milligram sodium, 602 grams potassium, 7 grams total carbohydrate and 3.6 grams protein.

Pathola Sambol (Snake gourd Sambol)

Pathola sambol
Pathola (Snake Gourd) is one of the healthy vegetable available in Sri Lanka. This can cook in different ways but Pathola sambol is a fresh dish which is more healthy. It can serve with steam rice.

Binomial name
Trichosanthes cucumerina

strength of the immune system, reduce fevers, detoxify the body, improve the digestive processes of the body, increase hydration in the body, treat diabetes, boost the strength and quality of the hair, and aid in weight loss.

Health Benefits:
Strength of the immune system, detoxify the body, increase the hydration of the body, treat diabetes, improve the quality of the hair, reduce fevers, and weight loss.

Nutrition facts:
High in fiber, Vitamins, Minerals, Protein and small level calories.

Ingredients for Sri Lankan snake gourd sambol:
Pathola (Snake Gourd) - 250g- finely sliced
Maldive fish( optional) -1 tea spoon
Salt- 1/4 tea spoon or based on the taste
Black pepper - 1/2 tea spoon
Onion- 1 chopped or sliced
Green Chili- one chopped
Freshly grated coconut - hand full
Lime juice- 1/2 lime or based on the taste

Method: Mix all ingredients together!

Carrot Sambol

Carrot Sambol
Ingredients
Fresh carrots (peeled and cleaned)
onions
salt
green chili
fresh coconut
Lime juice

Carrot is one of the healthiest vegetable in the planet and Sri Lankans make fresh carrot Sambol. This is serving with the steam rice. carrot high with vitamin A. other than that Carrot has much health benefits such as cancer prevention, anti aging, beautiful skin, improves vision,healthy skin, prevent infection, prevent heart disease, cleaning the body and etc.

Carrot curry is also famous in the Sri Lankan side dishes. But fresh carrot sambol is much better as it is eating without any cooking or heating the vegetable.

Rice

Rice 
Rice is the main meal in Sri Lanka. There are different types of rice in Sri Lanka and most famous types are Kakulu, Samba, Nadu, Basmathi. Each rice type can find with different quality and different color such as white rice, brown rice and red rice. Red or the brown rice is high in fiber. Some of the Sri Lankans Prefer all three meals rice. Kakulu rice good for breakfast and lunch can have any type of rice. To prepare milk rice, it is using Kakulu rice as it is sticky after cooked. Farming is the main occupation in Sri Lanka and therefore rice is famous in the country. With rice it is serving few curries or side dishes including vegetables, meat or fish.

Health Benefits of brown rice: 

Gluten free and it is full of fiber. It is good for heart and rich in selenium, Manganese. to maintain healthy weight it is good to have brown rice. It is good as baby's first food. It is assist cancer prevention. 

Following rice types are more healthy but it is cultivating limited amount. 

Kalu Heenati	–	A red rice with dark, fine grains
Murungakayan	–	A type of red rice with a high nutritional value
Kuruwee	–	A type of red rice with small grains
Gonabaru	–	A very rare variety of red rice that was the staple diet of both peasants and kings in ancient times
Dhikwee	–	A soft and wholesome red rice
Suwandel	–	A rare fragrant type of white rice

(source: http://nipunarice.com/rice-o-pedia/rice-varieties-indigenous-to-sri-lanka/)

Reference:

https://roar.media/english/life/history/twelve-traditional-varieties-of-rice-that-used-to-be-popular-in-sri-lanka/

Dhal Curry

Dhal Curry

Dhal or Dal is related with India and also it grows in India. Dhal curry is famous in Sri Lanka but it is not growing in Sri Lanka. There are several names that use for dhal such as Daal, dail, dhal, dahl. In Europe it mentions as lentils. It's a kind of dried pulses and able to make different types of dishes such as curries, soups, sambol and etc. This is famous in Nepal, Bangladesh, Afghanistan, Pakistan as well. There are different types of dhal and Sri Lankan dhal curry cook by using the Masoor Dhal which is rich in protein. Sri Lankan Dhal curry can service with rice, roti, Bread, and String hoppers. 

Nutrition: 

In a 100 gram amount, cooked (boiled) dal contains 9% protein, 70% water, 20% carbohydrates (includes 8% fiber), and 1% fat.Cooked dal (per 100 g) also supplies a rich content (20% or more of the Daily Value, DV) of the B vitamin, folate (45% DV) and manganese (25% DV), with moderate amounts of thiamine (11% DV) and several dietary minerals, such as iron (19% DV) and phosphorus (18% DV).

Ingredients to make Sri Lankan Dhal curry: Masoor Dhal, turmeric power, curry leaves, pandan leaves, cinnamon, onion, garlic, salt, coconut milk, green chilli, oil, mustard seeds, fenugreek, red chilli flecks

Benefits of Masoor Dhal: 

It's good for skin, Good for diabetics, Good for bones and teeth, and support for digestion. It is good for heart and reduce the risk of cancer. 

Coconut Roti

Sri Lankan Pol Roti (Coconut Roti): 

Sri Lankan Pol roti is very unique to Sri Lanka. Even there are different types of Roti in India Sri Lankan Pol roti is different from those. Pol roti can have for breakfast or for dinner with a curry or spread. Normally service with lunumiris. 


Health Benefits :
Coconut flesh is highly nutritious and rich in fibre,vitamins C, E, B1, B3, B5 and B6 and mineralsincluding iron, selenium, sodium, calcium,magnesium and phosphorous.

Ingredients for pol roti : 
Wheat flour / All purpose flour ,salt , water, Oil, Onions, Green Chilies , curry leaves 

Gotukola Sambol

Gotukola Sambol...(Centella asiatica L.)

There are many types of herbs in Sri Lanka which we use to make herbal salads, herbal drinks or curries. It is common side dish which serve with the Sri Lankan rice and curry. Even for a vegan or vegetarian person can have this dish by skipping the maldivian dish. This is a fresh dish that should prepare just before your meal. 

Main ingredients to make Gotukola sambol : Gotukola, fresh coconut, tomato, Maldivian fish, lime juice, green chili, and Onion. 

Health Benefits: long and thick hair, increase memory and brain(fatigue, anxiety, depression, psychiatric disorders, Alzheimer's disease, and improving memory and intelligence. Other uses include wound healing, trauma, and circulation problems (venous insufficiency) including varicose veins, and blood clots in the legs.)

Nutrition: vitamins B and C, proteins, important minerals, and some other phytonutrients such as flavonoids, volatile oils, tannins, and polyphenol