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November 2011Each day during the Kickstart, we provide recipes and suggestions for every meal. Don’t let this overwhelm you. We want you to know there are tons of options, but you get to pick and choose how many recipes you make each day or week—and how much of each recipe you make. For those of you cooking for four to six people, the serving size of the provided recipes will be spot-on. But if you are cooking for just yourself or one other person, you may consider cutting the recipe in half or making the full amount and freezing it. We recommend trying to cook a big batch and eating off of it for a few days. Kickstart India RecipesView the three-week meal plan for these recipes: Week 1 | Week 2 | Week 3 1 1/2 cups of beans, your choice or 15 ounce can (425 grams) kidney beans and/or chickpeas, drained and rinsed Combine all the ingredients in a bowl. Allow the mixture to marinate for approximately 30 minutes. Serve with pappadums or corn chips. Recipe by Manali Patel Besan Chilla (Vegetarian Chickpea-Flour Omelet) Makes about 12 chillas Place all the ingredients in a mixing bowl and stir them together. Tip: It is good to make sure all the veggies are uniformly and very finely cut because you don't want the Chilla to lump up with big chunks of vegetables. Set aside for about 15 minutes (some of the vegetables will release water when mixed with the salt, and this will serve as a gauge for how much water to add).
Recipe by Vaishali Honawar
3 cups (75 grams) puffed rice or kurmura (get puffed brown rice if possible) For the date-tamarind chutney: To put together the bhel mix up all the ingredients, including the date-tamarind chutney. Add salt to taste. Source: Vaishali Honowar, www.holycowvegan.net Makes 3 1-cup servings If you desire a less fragrant brown rice, leave out the cardamom pods, cloves, and cinnamon for a plain brown rice. 1 cup (150 grams) dry brown basmati rice 2 cardamom pods salt, to taste 1 whole clove (optional) 1 cinnamon stick (optional) Place rice in 2 cups (500 milliliters) water for 1 to 2 hours. The soaking is not necessary but helps to reduce the time of cooking and the rice will be nice and fluffy. In a medium saucepan, roast cardamom pods (and clove and cinnamon, if using) over low heat until you get an aroma. Add soaked rice with soaking water and a bit of salt to the pan. Cook over low heat until rice is tender. You may wish to cover the pot but then you have to keep an eye on it. You may need to add a bit of water if the rice is not well cooked when all the water is gone. Alternately you can cook this in a rice cooker. Tip: If you turn off the heat before the rice is cooked, so that you can cook it in more water later, the rice will remain hard. Make sure the rice is cooked according to your preference before turning down the heat. You may then add a bit of water at the time of reheating.
Recipe by Nandita Shah 1 cup (150 grams) brown rice 1 cup (150 grams) white rice 3/4 cup (150 grams) udad dal (lentils) 1/2 cup (8 grams) finely chopped coriander leaves 1/4 cup (20 grams) shredded coconut Soak the rice and the dals (lentils) together for about 8 hours or overnight. Drain then blend with some water to make a rather smooth paste, perhaps using a powerful blender. Add the tofu and lemon juice and salt and blend a little more until mixed. Set aside for 2-6 hours to ferment. (Two hours is ample time, however, the longer it ferments the more sour the taste.) Grease a dish with sides at least 2-3 inches high. This dish will be immersed into a pan of water about 1-inch deep and set to boil. Once the batter is prepared, pour it into the greased dish. Now add the Eno Fruit Salt and stir gently, clockwise until evenly mixed. The dough should be bubbling and rising slightly. Carefully place the pan inside the boiling water, reduce to a simmer, and sprinkle some cayenne on top. Cover the pan with a snug lid, and let the dhokla steam at least 10-15 minutes or until a toothpick inserted in the center comes out clean.
Heat the pan and sputter the mustard seeds on hot dry pan. Pour over the dhokla pieces. Sprinkle the coriander and coconut on top. Serve warm alone or with some coconut chutney for some extra flavor. Recipe by Vaishali Honawar Brown rice poha is available in Indian stores. 2 cups (300 grams) brown rice For a quick version with a microwave, cover the brown rice with water in a microwave-safe bowl and cook for five minutes. Allow the rice to sit in the hot water for another half an hour. Now add the rice to the remaining ingredients, along with the water. Add more water to cover the lentils and rice. Allow them to soak for at least 5 hours and more if time permits. Drain. Blend the rice-dal mixture, in several batches, adding enough water to make a smooth batter that is runny enough to spread into a crepe, but thick enough to coat the back of a spoon. Heat a cast-iron or non-stick griddle. The griddle should be hot enough that sprinkled water drops quickly disappear.
Recipe by Vaishali Honawar Bulgur or Cracked Wheat Cereal Look for around 5 grams of fiber per serving. Avoid those that add chemical preservatives, sugar, corn syrup, and/or cane juice. Makes 2 cups (4 to 6 servings) Serve this delicious dessert hot or at room temperature. 1/4 cup (25 grams) raw cashews 4 cups (460 grams) grated carrots 1/4 cup (35 grams) golden raisins 1/2 teaspoon (1 gram) ground cardamom 1/4 teaspoon (5 grams) agave nectar, raw sugar, or jaggery, or to taste 1 teaspoon (40 grams) roasted almond slivers, for garnish (optional) To make cashew paste, place 1/4 cup (25 grams) raw cashews in 1 cup (250 milliliters) of water to soak for half an hour. After cashews are soaked, place them in a food processor and process into a fairly smooth paste. To achieve a more paste-like texture, pour out the water and continue to grind the cashews and then add a little water if needed to achieve desired consistency. In a medium sauce pan with a steamer, cook carrots until tender when pierced with a fork. Add cashew paste, raisins, and cardamom and cook until heated through, about 2 minutes. Taste the dish and add agave nectar, raw sugar, or jaggery as desired. Garnish with almond slivers before serving, if desired.
Recipe by Nandita Shah 1/2 kilogram cubed cauliflower Try the same recipe with any vegetable you like. Source: Nandita Shah, http://sharan-india.org/recipes/main-dishes/indian/cauliflower-masala/ Makes 1 cup (250 milliliters) This traditional beverage is usually made with cow’s milk. In this recipe, we are using healthier alternative—soya milk. 1/3 cup (80 milliliters) water 2/3 cup (160 milliliters) soya milk 1 teaspoon (.5 gram) dry tea leaves 1/2 teaspoon (2.5 grams) chopped fresh ginger 1 cardamom pod 10-12 fresh mint leaves (if available) sugar, to taste (optional) Place all ingredients in a medium saucepan and bring slowly to a boil. When boiling, turn up the heat and swirl it around until it reaches the desired strength and the spices provide a kick. Strain it into a cup or small glass. Variations: The soya milk can be replaced with almond milk, rice milk, or any other plant-based milk.
Recipe by Nandita Shah 2 cups (200 grams) precooked chickpeas Steam fry the onions and garlic and put it in a hot pan on medium heat. Add all the spices except garam masala and tomato puree. Stir for 5 minutes. Add precooked chickpeas, gram masala, salt and water. Stir nicely mashing some chickpeas in gravy and cover with lid. Let it cook for 20 minutes on medium-low heat until all flavors blend. Serve with rice or roti. Recipe by Suruchi Mishra Makes 2 servings This traditional salad is refreshing and tasty. To make an even lower-fat version, you can reduce or remove peanuts and coconut. 1 cup (240 grams) finely chopped cucumber In medium bowl, mix cucumber, coconut (if using), peanuts, lime juice, chilies (if using), and salt. Garnish with cilantro and sweeten if needed with agave nectar or dash of sugar.
Recipe by Nandita Shah Makes 2 1-cup servings This dish is one that no South Indian wants to do without. Traditionally made with cow’s milk yogurt, this healthy dish is made with soy yogurt. Be sure to find an unsweetened soy yogurt as you want your curd rice to be savory rather than sweet. 1 cup (245 grams) plain unsweetened soy yogurt (substitute 1 cup blended tofu with 2 tablespoon (30 milliliters) lemon juice) In a small mixing bowl, combine the soy yogurt (known as curd), ginger, and carrot, if using. Heat large skillet over medium heat and add mustard seeds, heating until they pop. Lower the heat and add urad dal, peanuts (if using), chilies, and curry leaves. When everything is roasted, add asafetida and salt, turn off the heat, and pour mixture over the rice. Mix thoroughly and serve warm or cold,depending on preference.
Recipe by Nandita Shah 1 cup (200 grams) tur dal (pigeon pea) or any other lentils cooked 1 green chili, finely chopped 1 tomato 1/2 teaspoon (1.5 grams) mustard seeds 1/2 teaspoon (2 grams) asafoetida 1/4 teaspoon (.5 gram) turmeric 1 teaspoon (2 grams) cumin seeds 1 cup (250 milliliters) water juice from 1/2 lime chopped coriander sea salt, to taste Cook dal with water, turmeric powder, tomatoes, green chilies, and salt in a pan until tender. Temper the mustard seeds, asafoetida, cumin seeds in another dry pan till they begin to splutter. Add the tempered mustard seed, asafetida, and cumin seeds in the cooked dal bring to a boil. Garnish with chopped coriander and lime. Recipe by Suruchi Mishra Do-It-Yourself Pasta with Vegetables Cook pasta of your choice and throw in any vegetables you have available. If you’d like to follow a recipe, try this one: Simple Pasta Supper Makes 8 1-cup servings Calcium-rich mustard greens and kidney beans offer this garlicky meal added nutritional punch. Serve with a tossed green salad and whole-grain bread for dinner on a busy night. 8 ounces (225 grams) dry pasta spirals Cook pasta according to package directions. Drain, rinse, and set aside.
Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D. Adapted to omit olive oil. Blend banana, plant-milk, and any fresh or frozen fruit. Toss in fresh spinach for an extra boost of nutrition. Options for soup could be leftover Dal or Rasam Soup. For salad, add any leftover fresh vegetables to lettuce and drizzle with fresh salsa, lemon or lime juice. Cumin Pepper Rasam Soup 2 tablespoons tuvar dal boiled with 4 cups of water until tender Source: Vaishali Honowar, www.holycowvegan.net Celebrity coach Amala Akkineni shares a great vegan pizza recipe or try making your very own version! Your toppings can be leftover veggies from the week and you can make your own crust. This recipe can be made in a Gas Tandoor oven or try making the pizza on the stove top in without an oven. Here’s a recipe to follow: Pepper, Mushroom, Tomato, Spinach, and Garlic Pizza Makes one 10- or 11-inch pizza Pizza dough: 1 teaspoon (5 grams) salt 1 cup (250 milliliters) tomato sauce 1/2 yellow pepper, thinly sliced 1/2 red pepper, thinly sliced 1 cup (75 grams) thinly sliced mushrooms 1/2 cup (75 grams) tomatoes, chopped 1 cup (30 grams) roughly chopped spinach 2 garlic cloves, thinly sliced For the pizza dough: In a large bowl, dissolve maple syrup or agave nectar and yeast in warm water. Let stand 5 minutes. Add flours and salt to the yeast mixture and stir until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic, adding more flour if necessary to prevent sticking. Dough will feel slightly sticky. Place dough in a large bowl coated with cooking spray, turning to coat the top. Cover with a towel and let rise in a draft-free place until double in size, about 30 to 40 minutes. Preheat oven to 500 F. Knead dough and roll into a 10- or 11-inch circle on a lightly floured surface. Place dough on a baking sheet covered with parchment paper and sprinkled with cornmeal. Crimp edges to form a rim. Lightly spray the surface of the dough with cooking spray. Cover pizza dough with tomato sauce, then top with bell peppers, mushrooms, tomatoes, spinach, and garlic. Bake for 8 minutes.
Source: The Get Healthy, Go Vegan Cookbook by Neal Barnard, M.D. and Robyn Webb Makes 6 slices This cholesterol-free French toast tastes great and adds beneficial soy and whole wheat to your diet. 1 cup (250 milliliters) soymilk or other plant-milk Combine soymilk, flour, maple syrup, vanilla, and cinnamon in a blender. Blend until smooth. Pour into a flat dish. Soak bread slices in batter until soft but not soggy. The amount of time this takes will vary depending on the bread used. Cook in a vegetable oil sprayed nonstick skillet until first side is golden brown, about 3 minutes. Turn carefully with a spatula and cook second side until brown, about 3 minutes.
Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D. 1 cup (100 grams) ripe mango, cubed In a bowl, mix in all of the above ingredients. Toss and chill for 25-30 minutes. Serve with some tortilla chips, tacos, salad, or as an accompaniment with grilled food. Recipe by Manali Patel Ghugni is a curry made of dried peas typically paired along with potatoes. 2 1/2 cups (380 grams) green peas Makes about 1 cup (4 to 8 servings) A green mint and cilantro chutney is a great complement to any meal and can be used l as a sandwich spread. Mint adds freshness to the chutney while lemon or lime juice enhances the flavors of the mint and coriander and prevents discoloration of the greens. The chutney can be stored in the refrigerator for 3 to 4 days. 3 cups (50 grams) chopped fresh cilantro 1 cup (20 grams) chopped fresh mint 1/4 cup (60 milliliters) lemon or lime juice 1-4 green chilies, seeded and chopped 3 tablespoons (15 grams) grated coconut (optional) 1/4 teaspoon (.75 gram) ground cumin (optional) sea salt, to taste Combine all the ingredients in a blender and grind to a smooth paste using very little water. Refrigerate and use as needed.
Recipe by Nandita Shah When making your own salad, start with greens, such as romaine or red leaf lettuce, top with tomato, cucumber, onion, broccoli, and your favorite low-fat vegan dressing; an easy pick is balsamic vinegar, which is very easy and a little goes a long way. Lemon juice can also serve as a nice fresh dressing. 1 cup (100 grams) garbanzo bean flour or chickpea flour or besan Mix all the ingredients in a bowl and add enough water to make a smooth dough. Cover the dough and set aside for about half an hour. Shape the dough into 12 smooth balls. One by one, roll them out, dusting the surface with enough flour, into circles around 6 inches in diameter. Heat a cast-iron or nonstick griddle. Spritz with some oil spray and cook each roti on both sides until reddish-brown spots appear. Serve with a subji or chutney. Do not leave rotis standing too long as they will stiffen up. Recipe by Vaishali Honawar Lentil Dal with Spinach (Palak Moong Dal) Makes 3 servings
Place lentils and water in a large pan. Cook for 25 minutes over medium-high heat, and then turn to low. Add spices, lemon juice, spinach, and tomato 10 minutes before serving. Garnish with cilantro leaves.
Source: Isis Israel, Cancer Project Educational Alliance Partner, Saladmaster Senior Dealer Makes 2 servings 1 orange, peeled Cut orange in half and remove any seeds. Place it in a blender, add remaining ingredients, and blend until thick and smooth.
Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D. Mint Biryani with Roasted Mushrooms For the mushrooms: For the mint paste: Meanwhile, thinly slice the mushrooms. Spray oil in the baking sheet and toss the mushrooms with ¼ teaspoon of turmeric, red chili powder and salt. Roast in the 350 F oven for about 20 minutes or until the mushrooms are tender and beginning to caramelize but are not burned. (Tip: If you don't have mushrooms around, potatoes are also great. Cut them into thick fingers and follow the rest of the instructions, adding a few more minutes in the oven for the potatoes to cook and turn golden-brown.) In a blender, add and grind: mint, ginger, garlic, green chilies, tofu, lemon juice, and water. If using brown rice, add 1 teaspoon (2.5 grams) more of the garam masala and another green chili, to taste. For the final step, heat a large saucepan. sauté onion until it turns golden-brown. Add tomato, ½ teaspoon (1 g) turmeric, and garam masala. Stir and let cook until the tomatoes are tender. Add the mint paste and stir and cook for about 10 minutes on medium heat. Add salt to taste. Now carefully add the rice to the mint, using a light touch so as to not crush the grains. Using a fork, mix the rice and the mint paste. Cover and cook for another 2 minutes on a very low flame. Sprinkle the roasted mushrooms on top and serve. Recipe by Vaishali Honawar Mustard Greens/Spinach and Potato Side Dish 1 medium potato (cubed) Wash, peel and cube the potatoes. Wash the greens, cut off the thick stalks and separate the leaves. Chop them finely and keep aside. Spray oil in a frying pan and add cumin seeds. Let it splutter. Add garlic and sauté it until translucent. Add the chopped potatoes and green chilies and stir for 3 minutes. Add greens to potatoes, mix well, and stir for another 3 minutes. Add turmeric powder, red chili powder, salt, and coriander powder and mix well. Cover and cook over low medium flame for about 30 minutes. Serve hot with roti. Makes 6 1-cup servings 1/4 cup (25 grams) raw cashew nuts, soaked in about 1/2 cup (125 milliliters) of water for about half an hour 3 cups (500-750 grams) chopped mixed vegetables (for example: carrots, potatoes, cauliflower, green beans) 1 medium onion, chopped coarsely 2 garlic cloves 1-inch (2.5 centimeters) piece peeled ginger 1 or more green chilies, seeded (optional) 1 teaspoon (2.5 grams) poppy seeds (optional) 1/2 teaspoon (1 gram) turmeric 1 tablespoon (7.5 grams) garam masala 2 cardamom pods 2 medium tomatoes, chopped 1/2 cup (125 grams) plain soy yogurt (if not available, substitute ½ cup blended tofu with 1 tablespoon (15 ml) of lemon juice) salt, to taste (optional) 1/4 cup (38 grams) raisins 3 tablespoons (3 grams) finely chopped fresh cilantro, for garnish Take cashews soaked in water, drain, and set soaking water aside. Place cashews in a blender and grind them into a fairly smooth paste. Add a little water, if needed, to make cashews into a paste. Steam mixed vegetables until tender. Place onion, garlic, ginger, chilies, and poppy seeds (if using) in a food processor to create a coarse paste or mince them. Add paste to nonstick, heavy steel, or cast iron pan and sauté until the mixture becomes fragrant or until it just begins to brown a bit. Add the turmeric, garam masala, and cardamom and stir. Then add tomatoes and cook, stirring, until tomatoes break down, approximately 3 minutes. Add soy yogurt and stir, letting the paste cook for another 2 to 3 minutes. Add salt, if using. Add cooked vegetables, raisins, and cashew paste, mixing well. When the gravy comes to a boil, turn down the heat and simmer on a low flame for another 5 minutes for the flavors to incorporate. Garnish with cilantro.
Recipe by Nandita Shah These can be roasted in an oven or on the stove. Makes approximately 12 rotis 2 cups (300 grams) whole wheat pastry flour (Chapatti Flour) In a large mixing bowl, put Chapati Flour and add warm water a little at a time to form a medium soft dough ball. Heat tawa or skillet on medium heat. Knead the dough once and divide into golf ball size balls. Dip one ball into the all-purpose flour to coat and roll it out into a thin disc. Keep dipping the roti into the dry flour to prevent it from sticking to the rolling surface. Shake or rub off excess flour from the roti and place it onto the hot tawa. Flip to the other side once small bubbles appear on the surface. Allow it to cook for 10-15 seconds. Increase the stove heat to high, gently pick the roti up with tongs, remove the tawa off of the flame, flip the roti over and place onto an open flame. The roti should balloon up. Flip it over and cook on the other side briefly. Place the cooked roti into an insulated container and repeat the process for the remaining dough. Recipe from Suruchi Mishra Soymilk, Rice Milk, or Almond Milk 2 cups (500 grams) Poha (thick variety) 1/2 teaspoon (1.5 grams) mustard seeds 1/8 teaspoon (.5 gram) asafoetida (hing) finely chopped green chili, to taste 1 large potato diced (approximately 200 grams) finely chopped cilantro (coriander leaves) for garnishing Gently rinse Poha with water about 2-3 times. Drain out the water and sprinkle salt and lemon juice. Gently mix with a fork and leave aside. Spray oil in a medium non-stick pan on medium heat, add mustard seeds and let them pop. Add dry red chili, asafoetida, turmeric powder, and curry leaves. Add onions and green chilies. Cook onions for 1-2 minutes until translucent and add potatoes and salt. Mix well, cover and cook potatoes until tender but not mushy. Fluff up poha with a fork and add it to the pan. Mix well, sprinkle with a little water if poha have dried out too much. Garnish with chopped cilantro and serve hot. Recipe by Manali Patel Potato and Cauliflower Curry (Aloo Gobi) Makes 6 servings Turmeric and other Indian spices are getting more and more attention for their anti-cancer properties. Put them with known cancer-fighting vegetables and you’re in for real health food. For a hotter curry, increase the amount of cayenne. 1 onion, chopped or thinly sliced Heat 1/2 cup (125 milliliters) water in a large pot. Add onion and cook over medium-high heat for about 3 minutes, stirring occasionally, until onion begins to soften. Reduce heat to medium. Add potatoes and cauliflower. Continue cooking, stirring often, for about 5 minutes. Add water, 1/4 cup at a time, if needed to prevent sticking.
Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.
3/4 cup (150 grams) tuvar dal 1/2 teaspoon (1 gram) turmeric Cook tuvar dal in a pressure cooker with the turmeric (or in a microwave) with 3 cups of water. Microwave the pumpkin with 1/2 cup (250 milliliters) of water for about 7-8 minutes until tender. Or place the pumpkin in a saucepan with 1/2 cup of water, bring to a boil, reduce the heat to a simmer, cover with a lid, then cook for 10 minutes or until the pumpkin is very tender. Stir fry the ingredients for the ground masala, except the coconut, in water or vegetable broth until they are toasted and lightly golden. Transfer to a blender. In the same pan, sauté the coconut until it just begins to brown. Add to the blender. Grind the masala with just enough water to make a fairly smooth paste. Add jaggery and stir in. If the sambhar is too thick, add some water. Serve hot with brown basmati rice. Source: Vaishali Honowar, www.holycowvegan.net Makes 8 servings These quesadillas are a truly happy marriage between cultures: Middle Eastern red pepper hummus served with Mexican corn tortillas and garnished with salsa makes an absolutely delicious meal or snack. If tahini is not available, add in sesame seeds and water to the bean and roasted red pepper mixture, blend until smooth for a low-fat homemade hummus. 1 1/2 cups of cooked garbanzo beans or 15-ounce (425 grams) can garbanzo beans (chick peas), drained Place garbanzo beans in a food processor or blender with roasted peppers, lemon juice, tahini, garlic, and cumin. Process until very smooth (about 1 to 2 minutes). Spread paratha or chapati (or tortilla) with 2-3 tablespoons of garbanzo mixture and place in a large nonstick skillet over medium heat. Sprinkle with onions, tomatoes, and salsa. Top with a second tortilla and cook until bottom tortilla is warm and soft, 2-3 minutes. Turn and cook second side for another minute. Remove from pan and cut in half. Repeat with remaining tortillas.
Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D. 2 cups (500 grams) red kidney beans (canned if available are fine) 1 large onion, chopped 4 cloves garlic, chopped 1 (2 inch) (5 centimeters) piece fresh ginger root, chopped 1 teaspoon (2 grams) cumin seeds 6 whole cloves 1 teaspoon (2 grams) ground turmeric 1 teaspoon (2.5 grams) ground cumin 1 teaspoon (2.5 grams) ground coriander 2 tomatoes chopped finely (you can use tomato paste or diced tomato) 2 cups (500 milliliters) water 2 teaspoons (5 grams) garam masala 1 teaspoon (2.5 grams) ground red pepper 1/4 cup (4 grams) cilantro leaves, chopped salt to taste Grind the onion, ginger, and garlic into a paste. Heat the pan over medium heat. Fry the cumin seeds and whole cloves in the hot dry pan until the cumin seeds begin to splutter; stir the onion, ginger and garlic paste into the mixture and cook, stirring frequently, until golden brown. Add the ground turmeric, ground cumin, and ground coriander; continue cooking for a few more seconds before adding the tomatoes. Now add tomato and cook until the tomatoes are completely tender. Add the kidney beans to the pan with enough water to cover and pour 2 more cups (500 milliliters) of water. Add the salt. Cover the pan and cook about 40 minutes. Lower the heat to low and cook another 10 to 15 minutes. Stir the garam masala and ground red pepper into the pan; garnish with chopped cilantro. Serve with steamed rice. Recipe by Suruchi Mishra Makes 6 1-cup servings This soup is so nutritious and so simple to prepare, you'll want to make it often. Its flavor is exquisite. 7 cups (1.75 liters) water Combine water, lentils, onion, turmeric, and cayenne in a large soup pot and bring to a boil. Reduce heat, partially cover, and simmer until lentils have disintegrated, about 30 to 60 minutes. Stir in lemon juice, cumin, salt, and black pepper to taste.
Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission. Makes 4 1-cup servings This traditional Indian dessert is typically made with cow’s milk. This recipe uses almond milk to make it healthier. You can also use an additional banana to reduce the amount of sweetener needed. 1/4 cup (25-50 grams) raw cashews (optional) In a small skillet, toast cashews, if using. Set aside. In a medium sauce pan, toast rava or cream of wheat on medium heat until it turns just a couple of shades darker and tastes nutty. Remove to a dish and set aside. In the same sauce pan, combine almond milk, saffron, cardamom, and banana and bring to a boil. Add reserved rava, stirring constantly to prevent any lumps from forming. It will take just a minute or two before the rava absorbs most of the almond milk and becomes quite thick. Before taking off the heat, stir in toasted cashews (if using) and raisins. The bananas and raisins bring a lot of sweetness to this dessert, so taste before adding a sweetener. If needed, add agave nectar, jaggery, or maple syrup.
Recipe by Nandita Shah Makes about 3 cups (4 to 6 servings) Serve this dish with rice or Indian breads. 1 cup dry soya granules (100 grams) (also called textured vegetable protein) Make a paste of the ginger, green chilies, and garlic by adding these items into a food processor. Add onion to large sauté pan. Once onion begins to brown, add the ginger/garlic/chili paste. Sauté this mixture for 3 to 5 minutes and then add tomatoes and peas. Add salt and spices and cook on low heat until tomatoes and peas are well cooked. Add boiled soya granules and cook on high, adding a little water gradually until it gets brown in color.
Recipe by Nandita Shah 1 cup (200 grams) dry soy chunks or 1/2 cup (125 grams) soy flakes 1 cup (150 grams) peas 2 medium potatoes cubed and cooked 2 tomatoes medium tomatoes, diced 1 medium onion, finely chopped 2 cloves garlic chopped 2 medium green chilies finely chopped 1 inch (2.5 centimeters) piece peeled ginger chopped 1/2 teaspoon (.5 gram) turmeric powder 1 tablespoon (7.5 grams) garam masala (or less if this is very spicy) 3 tablespoons (3 grams) cilantro leaves, finely chopped salt, to taste Boil the soy nuggets or flakes in water. Once cooled, squeeze out the water. If the soy nuggets are large, chop them into halves. Set aside. Steam the peas and set aside. In a heated pan, fry the onion, garlic ginger paste without oil on a slow flame. When this begins to brown, add tomatoes and cook tomatoes until it gives water and softens. Add turmeric, garam masala, cloves, and stir. Cook until all masala is blend nicely. Add water if it sticks to the bottom of pan. Add salt, potatoes, peas, and soy, and cook for about 5 minutes, adding water as needed to make the gravy thinner. Let stand for 1/2 hour before serving. Heat before serving. Recipe by Suruchi Mishra 1 cup (240 grams) urad dal (black gram dal) Recipe by Suruchi Mishra These are amazing versatile, healthy, and can be made in a jiffy. Moong sprouts are also good in this recipe. Look for sprouts with small roots; they are the best. 2 cups (200 grams) masoor sprouts 2 carrots 1/2 small beetroot 3-6 small cloves garlic 1 teaspoon (5 grams) ginger chilly paste 1/2 teaspoon (2.5 grams) salt Put all the ingredients into a food processor and make a coarse mixture. Shape into patties of 2 inches by 1/2 inch and put in a steamer to cook. Patties are done when they bind well and come off the steamer easily. Serve with chutneys or as a burger inside a bun with veggies and condiments. Variations: Replace:
Source: http://sharan-india.org/recipes/main-dishes/continental/sprout-burgers/ 3 cups (300 grams) chilled sprouted mung or other beans Rinse the mung beans under cold running water, drain well. In a large bowl, toss the mung beans with all of the remaining ingredients. Tamarind Chutney 1/2 cup (120 milliliters) water 1/2 teaspoon (1 gram) finely ground cumin seeds 1/2 teaspoon (1 gram) finely ground coriander seeds 2 tablespoons (25 grams) grated jaggery Place all the ingredients in a small skillet and, over medium heat, bring to a boil. Lower the heat and let the sauce simmer for another 8-10 minutes or until the sauce has thickened. Taste and add more jaggery or salt if needed. Turn off the heat before the sauce is too thick—it will thicken more on standing. 1 medium onion chopped spray oil Cut the washed potatoes into bite sized pieces and soak in water a saucepan. Put on the saucepan lid and cook it on high flame. Heat another pan. When the pan is hot lightly spray oil and add the mustard, coriander and onion seeds, and immediately cover the pan and turn down the flame. When seeds are popped, add the chopped onions and stir. Add ginger-garlic paste and chilies and stir. Add the cumin powder, turmeric and coriander powder and stir well, allowing the onions and paste to cook for a little while but not to burn. Cube the block of tofu into one inch cubes, add it to the pan and stir it gently into the spice mixture so it absorbs the flavor wihtout breaking. Once the Tofu has had a chance to get a spicy crust on it, about five or ten minutes, add the tomatoes. Stir well and let it come back to the boil, making sure it does not stick. When the mixture is boiling, add the frozen peas stir in, cover the pan and allow boil. Check on the potatoes. If cooked, drain and add them to the pan along with the chopped coriander. Mix all together and allow cooking for five to ten minutes to allow all the flavors to blend. Serve with steamed rice or chapatti Recipe by Suruchi Mishra Makes 4 to 6 servings For the tofu paneer: 1 16-ounce (500 grams) block firm tofu 1 tablespoon (15 grams) grated fresh ginger or ginger paste 1 tablespoon (15 milliliters) lemon or lime juice 1 teaspoon (2.5 grams) garam masala salt, to taste For the palak: 1 teaspoon (2.5 grams) ground cumin 1 teaspoon (2.5 grams) ground coriander 1/2 teaspoon (1 gram) chili powder or crushed red pepper 1/2 teaspoon (1 gram) turmeric (optional) 1 teaspoon (5 grams) grated fresh ginger 2 tomatoes, chopped salt, to taste 1/2 cup (75 grams) chopped onion 2 bunches fresh spinach, chopped roughly and boiled in about 1/4 cup (60 milliliters) water until tender, or 1 16-ounce (315 grams) bag frozen spinach (approximately 4 cups steamed) 1/3 cup (80 grams) plain soy yogurt or other plant-based yogurt To prepare the tofu, place it in a flat colander (or plate) with a weight on top for at least half an hour, or preferably overnight, keeping it in the refrigerator. One can also use a tofu press to prepare it. Ensure all the water is drained and the tofu is suitable to marinate. Cut tofu into cubes or roughly one-inch (2.5 centimeters) squares. While tofu is being pressed, mix together ginger, lemon or lime juice, garam masala, and salt in a bowl adding water to the mixture if it’s too thick. Put the tofu cubes in the freshly-prepared marinade in a baking pan and let it stand about 30 minutes to an hour, turning it a couple of times to make sure all the surfaces absorb the marinade. Optional step if oven is available, otherwise, just simmer tofu along with spinach in step below: Bake tofu for about 20 minutes at 300 F (150 C). While tofu is cooking, heat a large sauté pan and dry roast cumin, coriander, chili powder or crushed red pepper, and turmeric over low heat, otherwise the spices will burn. Add ginger and tomatoes with any liquid from the tomatoes. Cook mixture over medium heat until the juice from the tomatoes is almost evaporated and the tomatoes are cooked. Separately, in a large sauté pan add a little salt to the chopped onion and “fry” it in its own juice. Add steamed spinach (and tofu if no oven). Add tomato and spice mixture and let the mixture simmer for a few minutes to absorb the water. Then add plant-based yogurt, mixing thoroughly. Add tofu cubes and cook until warmed through.
Recipe by Nandita Shah Makes about 4 1-cup servings Serve this Indian-style tofu scramble with rice and Indian breads or place in your favorite whole-grain wrap or tortilla. 1 teaspoon (2 grams) cumin seeds 1 medium onion, finely chopped 1 garlic clove, minced 1-4 green chilies, seeded and chopped 1/2-inch (1.25 centimeters) piece fresh ginger, peeled and minced 2 tomatoes, chopped 1/4 teaspoon (.5 gram) turmeric 1 teaspoon (2.5 grams) garam masala salt, to taste 1 14-16 ounce (450-500 grams) container firm or extra-firm tofu, drained and crumbled 3 teaspoons (20 grams) cashew paste (optional) 1/4 cup (4 grams) finely chopped fresh cilantro for garnish (optional) Place large pan on medium heat and add cumin seeds. When they sputter, add onion, garlic, green chilies, and ginger. When the mixture begins to brown, add tomatoes, turmeric, curry powder, and salt. When tomatoes begin to break down, add tofu and cashew paste, if using, and stir well. Garnish with cilantro, if using. Tip: Instead of mincing and finely chopping the onion, garlic, chilies, and ginger, you can put them all in the food processor and make it into a paste. This can cut down the preparation time and the taste will be equally good.
Recipe by Nandita Shah Can be eaten as breakfast if served alone or with chutney or can be eaten with curry and/or a salad for lunch or dinner. 7 ounces (225 grams) silken tofu red chili powder, to taste 1 1/2 cups (150 grams) chapati flour Drain the liquid from the tofu and put in a bowl. Mash well with hands. Add in green chillies, red chili powder, asafoetida, cumin powder, salt, pickle masala, and cilantro. Mix well. Add in chapati flour gradually to the mixture and make a nice soft dough. Heat a tawa on medium heat. Make portions of the dough and roll out the parathas. Place the paratha on the hot tawa and allow it to cook till you see bubbles form. Smear a little water and flip. Press gently and let the paratha puff up. Smear a little water on this side as well. Flip the paratha again and allow it to cook all the way through. It is ready to eat, serve immediately or store in an insulated container. Recipe by Manali Patel Vegetable Fajitas with Brown Rice Great served with the rice, beans, tortillas or chapatis, and salsa. onions oregano Chop all the veggies into bite size pieces. Put some water in a wok with a medium high flame. Put the onions in first, then garlic and oregano and then all the rest of the veggies. Cook till the vegetables are cooked but still crunchy. Source: Nandita Shah, http://sharan-india.org/recipes/main-dishes/mexican/stir-fried-or-grilled-mexican-vegetables/ Serve with whole wheat bread or roll, lettuce, tomato, onions, and mustard. Use whole grain bread or paratha, spread with hummus/bean spread, and top with lettuce, tomato, cucumbers, and any other veggies you wish. Whole-Wheat Frankie (Roti Rolls) Makes 8 frankies For the wrap: 1 teaspoon (5 grams) salt water, as needed Mix the flour, oil, and salt by hand until you have a grainy texture. Adding a little water at a time, knead the flour until you have firm dough. Cover and set aside. 2 small carrots, julienned, or cut into thin, long strips 1 red onion, sliced lengthwise 1/2 teaspoon (1 gram) ground black pepper salt, to taste oil to grease the skillet Spray oil in a nonstick skillet and turn heat to medium-high. Add the onions and potatoes to the hot skillet and stir until the potatoes start to turn golden-brown.
To make the tofu wash, beat together 1/4 cup of silken tofu, adding 1 teaspoon water if it’s too thick. Set aside.
Zucchini or Gourds with Cilantro and Lime 1 pound (225 grams) zucchini or gourd (or other available vegetable), chopped thin Spray oil on a medium nonstick pan on medium heat. Add mustard seeds and allow them to pop. Add whole dry red chilies, asafoetida, curry leaves and green chilies. Stir. Add salt and lime juice and stir. Quickly add zucchini and toss to cook for 2 minutes. Recipe by Manali Patel Zunka Spray oil in a skillet. Add asafetida and mustard seeds. When the seeds sputter, add the onions. Sauté until the onions turn translucent but before they start to color. Add the chili powder, turmeric, spring onions and chopped green peppers. Sauté for a few minutes until the vegetables start to soften. Add the chickpea flour and salt and stir in. Add 1 cup (250 milliliters) of water. Stir well, cover, and cook on medium-low heat about 7-8 minutes, stirring occasionally, until all the water has been absorbed. Turn off heat. Garnish with the garlic greens or coriander leaves. Serve hot with bhakri.
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