The Magic of South Indian Spices

South Indian cuisine is known for its use of fresh ingredients and aromatic spices, and a variety of flavors. Here are a few healthy South Indian recipes that you can try:

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1. **Vegetable Sambar: **
   - Ingredients:
     - Toor dal (split pigeon peas) - 1/2 cup
     - Mixed vegetables (carrots, beans, pumpkin, drumsticks) - 1 cup
     - Tamarind - lemon-sized ball
     - Sambar powder - 2 tablespoons
     - Turmeric powder - 1/2 teaspoon
     - Mustard seeds - 1/2 teaspoon
     - Curry leaves - a few
     - Asafoetida (hing) - a pinch
     - Salt to taste
     - Coriander leaves for garnish

   - Instructions:
     1. Cook toor dal with turmeric powder until soft.
     2. Soak tamarind in warm water, extract juice, and set aside.
     3. Boil mixed vegetables until tender.
     4. In a pan, add oil, mustard seeds, curry leaves, asafoetida, and sauté.
     5. Add tamarind extract, sambar powder, salt, and cooked vegetables. Simmer until the raw smell disappears.
     6. Add cooked toor dal and let it boil. Garnish with coriander leaves.

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2. **Oats Upma:**
   - Ingredients:
     - Oats - 1 cup
     - Mixed vegetables (carrots, peas, beans) - 1/2 cup
     - Mustard seeds - 1/2 teaspoon
     - Urad dal - 1 teaspoon
     - Chopped ginger - 1 teaspoon
     - Green chilies - 2, chopped
     - Curry leaves - a few
     - Onion - 1, finely chopped
     - Turmeric powder - 1/2 teaspoon
     - Salt to taste
     - Lemon juice - 1 tablespoon
     - Coriander leaves for garnish

   - Instructions:
     1. Dry roast oats until they are slightly browned. Set a side.
     2. In a pan, heat oil, add mustard seeds, urad dal, chopped ginger, green chilies, curry leaves, and sauté.
     3. Add chopped onions and cook until they become translucent.
     4. Add mixed vegetables, turmeric powder, and salt. Cook until the vegetables are tender.
     5. Add roasted oats and mix well. Cook for a few minutes.
     6. Finish with a squeeze of lemon juice and garnish with coriander leaves.

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3. **Grilled Fish with South Indian Spices:**
   - Ingredients:
     - Fish fillets - 4
     - Turmeric powder - 1/2 teaspoon
     - Red chili powder - 1 teaspoon
     - Coriander powder - 1 teaspoon
     - Cumin powder - 1/2 teaspoon
     - Ginger-garlic paste - 1 tablespoon
     - Lemon juice - 2 tablespoons
     - Salt to taste
     - Curry leaves - a few
     - Oil for grilling

   - Instructions:
     1. Clean and pat dry the fish fillets.
     2. In a bowl, mix turmeric powder, red chili powder, coriander powder, cumin powder, ginger-garlic paste, lemon juice, and salt to make a marinade.
     3. Coat the fish fillets with the marinade and let it sit for at least 30 minutes.
     4. Heat a grill pan or a regular pan, brush with oil, and grill the fish fillets until cooked on both sides.
     5. Garnish with curry leaves and serve.

These recipes are not only delicious but also incorporate the health benefits of traditional South Indian ingredients. Adjust spice levels according to your preference.