Manipuri Uti Recipe | Oil-free Traditional Northeast Indian Green Peas Gravy

ti is a traditional Manipuri dish. It is a green peas gravy made with vegetables, spiced with a blend of aromatic seasonings, and served with rice.

In this Whole Food Plant-Based (WFPB) version, let's create a light, flavorful vegetable stew, keeping it plant-based while sticking to the rich flavors typical of Manipuri cuisine.

While traditional recipes use only onion, we have also added cauliflower and palak to make it even healthier.

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Here's the recipe:

Ingredients:

• 2 cups green peas (fresh, frozen or dried)
• 1 medium onion, finely chopped
• 1 cup cauliflower florets
• 2 cups spinach, roughly chopped
• 1/2 tsp garam masala
• 1/4 tsp turmeric powder
• 1 tsp mustard seeds
• 2 tbsp peanut butter
• 1/2 tsp salt or 1/2 tbsp miso paste (adjust to taste)
• Water (for boiling)

Instructions:

1. Prepare the vegetables:

   • Wash the spinach thoroughly, remove any tough stems, and roughly chop the leaves.
   • Break the cauliflower into small florets. Keep 5 pieces aside to add after cooking.
   • If using fresh peas, remove them from the pods. If using frozen peas, no need to thaw them. If using dried, soak overnight or at least for 6 hours in cool water or at least for 2 hours in hot water.
   • Peel & slice the onion.

2. Sauté the mustard seeds:

   • Heat a heavy bottomed pot or pan. Once hot, add the mustard seeds.
   • Let them splutter for about 10 seconds. This step releases their aromatic flavor. Remove and keep aside in a cup.

3. Cook the peas & veggies:

   • Add the peas, chopped onion ad chopped cauliflower to the pot with just enough water to cover them and cook for 10 to 15 minutes until the peas are soft cooked. If you're using dried peas, consider pressure cooking instead. You can also add 1/2 tsp baking soda to soften them.

4. Spice it up:

   • Add the turmeric powder and garam masala. Stir well, letting the spices bloom and become fragrant (about 1-2 minutes)

5. Add spinach:

   • Once the cauliflower and peas are cooked, add the chopped spinach to the pot. Stir and cook for another 2-3 minutes, until the spinach wilts.

6. Season and serve:

   • Add mustard seeds, the little raw cauliflower that you had kept aside at the beginning, 2 tbsp peanut butter, and miso paste or salt to taste and give everything a good stir. Taste the dish, adjusting seasoning if necessary.

7. Serve:

   • Serve hot with steamed brown rice or your favorite grain (like quinoa, millet, or even roti if you prefer).

Notes:

• Variations: You can experiment with other seasonal vegetables like beetroot, red amaranthus, or sweet potatoes.
• Consistency: If you prefer a thicker consistency, mash some of the cauliflower and peas towards the end of cooking, or simmer the stew longer to reduce the liquid.

Enjoy your warm and comforting Manipuri Uti with a delicious balance of spices, vegetables, and wholesome plant-based ingredients!

Nutrition Science Highlights for Whole Food Plant Based Broccoli Palak Masala Recipe

1. Why Miso Paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
2. How to preserve enzymes in cruciferous vegetables? Myrosinase, an important enzyme in cruciferous vegetables such as knol kohl, cauliflower, cabbage, radish, and broccoli, is essential to form sulforaphance, a powerful anti-cancer compound in the body when we consume these vegetables. However, when they are cooked, myrosinase gets deactivated and sulforaphane does not get synthesised. By adding raw or slightly roasted mustard seeds, or a little of any raw cruciferous vegetable to the dish after cooking, we can add myrosinase back into the dish and protect the powerful anti-cancer functions of cruciferous vegetables.

Dr Achyuthan Eswar
Lifestyle Physician & Co-founder, NutritionScience.in, PHC Lifestyle Clinic & SampoornaAhara.com Plant-based Kitchen