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Recipes
from India
Indian
food is an adventure for the taste buds. Wonderful spices,
which can be found at Indian grocery stores or even in larger
grocery stores, are blended together in delightfully tasty
ways which truly please the palate. Much of the Indian population
is vegetarian and there are some fabulous vegan options, too.
Each region has distinct cooking techniques and flavouring
principles.
Pakoras
Pakoras, or veggie fritters, are traditionally
fried but for a healthier option try this baked version. Pakoras
are wonderful served with a sweet or savoury chutney. They
make a great appetizer or on-the-go snack.
2 cups
finely chopped/grated veggies (try a mixture of cabbage, onion,
carrot, and/or zucchini)
1 Cup Chickpea Flour (also known as Channa flour, Gram flour
or Garbanzo bean flour)
½ tsp salt
2 tbsp cold-pressed vegetable oil
1 tsp baking powder
1 tbsp curry powder
¼ - ½ Cup Water
Mix vegetables,
chickpea flour, baking powder, oil and curry together in a
bowl. Add water slowly and mix until a thick batter is formed.
Bake at 350 for 25 mins, or until golden brown. Eat hot or
cold.
Mixed
Vegetable Curry
1 Tbsp oil
1 chopped onion
2 garlic cloves
1Tbsp ground cumin
1 Tbsp ground coriander
1 Tbsp Garam Masala
1/2 tsp Chile Powder
1/2 oz. flour
1 cup water
1 can chopped tomatoes
2 chopped potatoes
1 diced zucchini
1 chopped red pepper
4 oz. coconut milk
Heat oil in a large fry pan. Add onion and saute until soft.
Add garlic, spices, flour and cook, stirring for 1 minute.
Stir in water, tomatoes and potatoes. Bring to boil and then
simmer for 15 mins.
Add zuchinni and red peppers and cook for 10 mins or until
vegetables are tender. Stir in coconut milk and continue cooking
for a couple of mins. Serve warm.
Chick
Peas & Tomatoes
2
cans chick peas
2 medium onions, finely chopped
1 tsp grated ginger
1 clove pressed or chopped garlic
1/2 tsp tumeric
3 Tbsp vegetable or olive oil
2 large well ripened tomatoes, seeded and chopped
1 Tbsp coriander
2 tsp. gram masala
2 Tbsp lemon juice
2 Tbsp chopped coriander
Drain chick peas, reserving the liquid. Heat the oil in a
large skillet and add the onions, garlic, and tumeric until
golden and tender. Add the tomatoes and cook to soften, then
add the coriander and chick peas. Cook for 10 mins., add 1
cup of the reserved chick pea liquid and cook an additiional
10 mins. Add gram masala and lemon juice and stir in the coriander.
Cook for 2 - 3 mins. adding more liquid if needed, to make
a sauce.
Rice
Pudding
Rice pudding makes an incredible and healthy dessert and can
double as breakfast. It is good warm or cool.
1/2 cup long-grain brown rice, washed and drained
3 cups of milk or soy milk or vanilla soy milk
2 - 3 green cardamom pods, bruised
2 Tablespoons blanched slivered almonds
pinch of saffron threads, soaked in a little hot milk or soya
milk
1 Tablespoon skinned pistachio nuts, chopped
1 Tablespoon raisins (optional)
3 - 4 Tablespoons sucanat, fructose or maple syrup (to taste)
Put the
rice, milk and cardamom into a pan, bring to boil and simmer
gently until the rice is soft and the grains are starting
to break up. Add the almonds, saffron, pistachiios and raisins
and simmer for 3 - 4 minutes. Add the sugar or maple syrup
and stir until completely dissolved. Remove from heat and
serve either warm or chilled
Dal
Ingredients
1cup split yellow peas
1 cup split red lentils
6-7 cups of water
1 1/2 tsp. turmeric
1 Tbsp. ground coriander
1 Tbsp. black pepper
1/2 Tbsp. grated ginger root
2 med grated carrots
3 Tbsp. canola oil or olive oil
1 Tbsp cumin seeds
2 Tbsp. red chilies ( or to taste) or 1 tsp red chili paste
2 small finely choppedonions
1/2 tsp. cayenne or 1 tsp. paprika
1 1/2 tsp. lemon juice
salt or to taste
Fresh cilantro
Method:
Clean peas and lentils. Place in large pot and rinse
with water by filling the pot halfway with cold water, waiting
5 sec. until they sink to the bottom, and pouring off the
water. Repeat until water is clear. Add 6 cups of water, turmeric,
coriander, black pepper, grated ginger, carrots and canola
oil. . Stirring occasionally, bring to a boil over high heat.
Reduce the heat to modere to low, cover with a tight fitting
lid and gently boil for 1 hour or until dhal is soft and fully
cooked. Stir fully at least every 10 - 15 minutes, more frequently
during the last 20 minutes. Add 1 cup of water after the first
15 - 20 minutes. Sauté the chopped onions with a bit
of the oil. When the onions are almost transparent, add cumin
seeds, and red chilies (optional) and heat for 20 - 30 sec.
mixing well. Add sauté mixture to the dhal, mix well.
Turn off heat, add lemon juice, cilantro and salt to taste.
Let sit for 30 - 40 minutes before serving.
Serve
with brown basmati rice or saffron rice, warm Indian Naan
bread and low fat spiced yogurt.
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