Dr.Patel, local Endocrinologist in Tampa, showing oil-free Indian mixed vegetable dish called Undhiyu and chats with coach Naomi about healthy diet & sleep and its effect on health

Ingredients for green paste:

1. Cilantro or Parsley 2-3 bunches
2. Green chilies 8-10 (5-6 if hotter chilies like Thai Chilies)
3. Ginger piece 1-2 inch
4. Garlic cloves 4-5
5. Green peas 1/4th cup
6. Frozen or dry shredded coconut ½ cup
7. Garam Masala 1-2 teaspoon 9 (easily found in Indian Grocery stores as a spice mix)
8. Turmeric 2 teaspoon
9. Red Chili powder 2 teaspoon (less if eat want less hot)
10. Sesame seeds 2-3 tablespoons
11. Roasted peanuts 3 tablespoons
12. Lemon Juice from ½ lemon
13. Salt 2-3 teaspoons (as per taste)

Blend all the above ingredients in a food processor or blender and turn into a coarse paste. You can make a bigger batch and freeze it up in batches so you can use as needed without having to make it each time.

Ingredients for the vegetable mix:

1. Mustard seeds 2 teaspoons
2. Caraway seeds 2 teaspoons (if you don’t find it can be replaced with oregano flakes)
3. Cumin seeds 2 teaspoons
4. Asafetida ½ teaspoon
5. Lima Beans 4 cups
6. Snap beans ½ to 1 cup
7. 1 Small eggplant diced (if don’t like eggplant replace it with zucchini or squash)
8. 2 sweet potatoes or yams diced
9. 1 Yellow potato diced
10. 1 Purple potato diced
11. 1-2 Tomatoes diced
12. Water 1.5 Cups

Method:

Turn on Instant Pot on Sauté’ mode and add mustard, cumin and caraway seeds in the pot.

Let is dry roast for 30 seconds-1min as you start getting the aroma of the seeds, its time to add the asafetida and add the different potatoes and eggplant.

Make a layer of the green paste on the potatoes using half of the amount of the already made green paste.

Then add the lima beans, snap beans, tomatoes and rest of the green paste on top and top it off with the 1.5 cups of water, which will be trickle down into the pot.

Put the lid on and turn on sealing option and put Instant Pot on manual mode cooking for 6 minutes.

After the steam is built up in 10-15 minutes and then cooking gets down in another six minutes.

After the cooking is done, let the pressure come down in 5-7 minutes if you have the time or can release the pressure by letting steam out and hasten the process.

Once you open the lid, mix up all the layers of veggies to get uniform flavor of the spices and the green paste.

Enjoy the warm comfort medley of veggies by itself or with some brown rice and eat enough servings of the veggies with chewing well each morsel till you are content.

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Medical Disclaimer: The information presented in this video is purely for informational purposes only. This information can not be used as a substitute to professional medical advice. Please consult with physician or qualified health professional for individual diagnosis, treatment, prognosis of your individual health condition.