Read The Indian Vegan Kitchen Online
Authors: Madhu Gadia
The Indian Vegan Kitchen (23 page)
NUTRITION INFORMATION PER SERVING:
Calories: 84; Total Fat: 3 g (Saturated
Fat: 0.5 g); Carbohydrate: 11 g; Protein: 4 g;
Fiber: 4 g; Sodium: 265 mg
Fat: 0.5 g); Carbohydrate: 11 g; Protein: 4 g;
Fiber: 4 g; Sodium: 265 mg
GF
KohlrabiGanth Gobhi
PREP :
10 minutes
COOK :
30 minutes
MAKES :
6 servings
SERVING SIZE :
½ cup
10 minutes
COOK :
30 minutes
MAKES :
6 servings
SERVING SIZE :
½ cup
K
ohlrabi is one of those vegetables that take a little getting used to. It is fairly common in northern India and tastes good with a good spicy sauce. It’s from the cabbage family, but the texture is similar to a turnip. My daughter and son-in-law took an instant liking to this recipe. The surprise was in the unknown—it’s not potatoes, but what is it? If you like kohlrabi, you’ll love this recipe, and if you don’t like kohlrabi or think you don’t like it, you’ll want to try it again.
ohlrabi is one of those vegetables that take a little getting used to. It is fairly common in northern India and tastes good with a good spicy sauce. It’s from the cabbage family, but the texture is similar to a turnip. My daughter and son-in-law took an instant liking to this recipe. The surprise was in the unknown—it’s not potatoes, but what is it? If you like kohlrabi, you’ll love this recipe, and if you don’t like kohlrabi or think you don’t like it, you’ll want to try it again.
1 pound fresh kohlrabi with green tops
2 tablespoons canola or vegetable oil
1 teaspoon cumin seeds
1 tablespoon ginger, peeled and grated
1 teaspoon garlic, finely chopped
2 teaspoons green chiles, finely chopped, or
to taste
½ cup tomato sauce
1 teaspoon turmeric
½ teaspoon salt
½ teaspoon cayenne pepper, or to taste
½ cup water
½ teaspoon sugar
1 teaspoon garam masala (page 24)
2 tablespoons canola or vegetable oil
1 teaspoon cumin seeds
1 tablespoon ginger, peeled and grated
1 teaspoon garlic, finely chopped
2 teaspoons green chiles, finely chopped, or
to taste
½ cup tomato sauce
1 teaspoon turmeric
½ teaspoon salt
½ teaspoon cayenne pepper, or to taste
½ cup water
½ teaspoon sugar
1 teaspoon garam masala (page 24)
1. Remove the greens from the kohlrabi. Discard any yellow or tough leaves. Wash and finely chop the tender leaves and stems into ¼ -inch pieces. Place in a bowl. Peel the outer layer of kohlrabi. Remove the tough top and bottom (about ¼ inch) of kohlrabi and cut in half lengthwise. Place cut side down and slice into ¾ -inch slices. Add to the greens. Set aside.
2. Heat oil in a nonstick fry pan on medium-high heat. Add cumin seeds and cook for a few seconds, until golden brown. Add ginger, garlic, and green chiles, and stir for a few seconds. Stir in the tomato sauce.
3. Add the kohlrabi and greens. Add turmeric, salt, and cayenne pepper. Stir for 2 to 3 minutes, coating the kohlrabi with the sauce.
4. Stir in water. Cover with lid. Reduce heat and simmer for 15 to 18 minutes, until kohlrabi is tender.
5. Stir in the sugar and garam masala. Transfer to a serving platter.
NUTRITION INFORMATION PER SERVING:
Calories: 68; Total Fat: 5 g (Saturated
Fat: 0.5 g); Carbohydrate: 6 g; Protein: 2 g;
Fiber: 3 g; Sodium: 316 mg
Fat: 0.5 g); Carbohydrate: 6 g; Protein: 2 g;
Fiber: 3 g; Sodium: 316 mg
GF, LF
Cabbage Mixed VegetablesBund Gobhi Milli Subji
PREP :
10 minutes
COOK :
10 minutes
MAKES :
4 servings
SERVING SIZE :
½ cup
10 minutes
COOK :
10 minutes
MAKES :
4 servings
SERVING SIZE :
½ cup
C
abbage is inexpensive and versatile. It cooks up quickly and is eaten in a variety of curry dishes. This mixed vegetable dish makes a great accompaniment to any meal. I like to roll the leftover vegetables in a flatbread and serve it like a wrap.
abbage is inexpensive and versatile. It cooks up quickly and is eaten in a variety of curry dishes. This mixed vegetable dish makes a great accompaniment to any meal. I like to roll the leftover vegetables in a flatbread and serve it like a wrap.
1 tablespoon canola or vegetable oil
½ teaspoon brown mustard seeds
¾ cup onion, cut into ½-inch pieces
2 teaspoons ginger, peeled and grated
2 cups cabbage, finely chopped
½ cup frozen peas
½ cup carrot, diced into ¼-inch pieces
½ cup potatoes, peeled and diced into ½-inch
pieces
¼ teaspoon turmeric
½ teaspoon salt
1 teaspoon ground coriander
¼ teaspoon cayenne pepper, or to taste
2 tablespoons water
1 teaspoon lemon or lime juice
½ teaspoon brown mustard seeds
¾ cup onion, cut into ½-inch pieces
2 teaspoons ginger, peeled and grated
2 cups cabbage, finely chopped
½ cup frozen peas
½ cup carrot, diced into ¼-inch pieces
½ cup potatoes, peeled and diced into ½-inch
pieces
¼ teaspoon turmeric
½ teaspoon salt
1 teaspoon ground coriander
¼ teaspoon cayenne pepper, or to taste
2 tablespoons water
1 teaspoon lemon or lime juice
1. Heat oil in a medium nonstick pan on medium-high heat. Add mustard seeds, cover with lid, and cook for a few seconds, until they stop popping. Add onion and fry 1 to 2 minutes until onions are transparent. Add ginger and stir.
2. Add cabbage, peas, carrot, and potatoes. Stir well. Sprinkle turmeric, salt, coriander, and cayenne pepper over mixture. Stir well. Add water. Cover and simmer for 7 to 8 minutes, until potatoes are tender.
3. Stir in lemon juice. Transfer to a serving container. Serve hot.
NUTRITION INFORMATION PER SERVING:
Calories: 90; Total Fat: 4 g (Saturated Fat: 0 g);
Carbohydrate: 13 g; Protein: 2 g; Fiber: 3 g;
Sodium: 333 mg
Carbohydrate: 13 g; Protein: 2 g; Fiber: 3 g;
Sodium: 333 mg
GF
Curried OnionsPyaj Ki Subji
PREP :
10 minutes
COOK :
15 minutes
MAKES :
6 servings
SERVING SIZE :
⅓ cup
10 minutes
COOK :
15 minutes
MAKES :
6 servings
SERVING SIZE :
⅓ cup
T
his is one of my husband’s favorite vegetable dishes. Every time I make it, he tells me the same story of his college days in India: “In my dorm cafeteria, the cook used to make this onion vegetable every Tuesday and I just loved it.” It’s easy, quick, and flavorful. I have used any onions on hand, but for a sweeter taste, use white or Vidalia onions.
his is one of my husband’s favorite vegetable dishes. Every time I make it, he tells me the same story of his college days in India: “In my dorm cafeteria, the cook used to make this onion vegetable every Tuesday and I just loved it.” It’s easy, quick, and flavorful. I have used any onions on hand, but for a sweeter taste, use white or Vidalia onions.
3 to 4 (about 1½ pounds) large sweet onions
3 tablespoons canola or vegetable oil
½ teaspoon cumin seeds
1 tablespoon garlic, finely chopped
¼ teaspoon turmeric
½ teaspoon salt
1 teaspoon ground coriander
½ teaspoon cayenne pepper, or to taste
¾ cup water
¼ teaspoon garam masala (page 24)
2 teaspoons lemon or lime juice
2 tablespoons cilantro, chopped
3 tablespoons canola or vegetable oil
½ teaspoon cumin seeds
1 tablespoon garlic, finely chopped
¼ teaspoon turmeric
½ teaspoon salt
1 teaspoon ground coriander
½ teaspoon cayenne pepper, or to taste
¾ cup water
¼ teaspoon garam masala (page 24)
2 teaspoons lemon or lime juice
2 tablespoons cilantro, chopped
1. Peel and slice onions into ¼ -by-2-inch-long slices. Set aside.
2. Heat oil in a medium nonstick fry pan on medium-high heat. Add cumin seeds. Fry for a few seconds until seeds are golden brown. Add onions and garlic and stir. Fry for 1 to 2 minutes until onions are transparent.
3. Sprinkle turmeric, salt, coriander, and cayenne pepper over mixture. Stir well. Add water. Bring to a boil. Cover with lid and reduce heat to medium-low. Simmer for 3 to 5 minutes.
4. Stir in garam masala, lemon juice, and cilantro. Transfer to a serving bowl and serve hot.
NUTRITION INFORMATION PER SERVING:
Calories: 107; Total Fat: 7 g (Saturated
Fat: 0.5 g); Carbohydrate: 11 g; Protein: 1 g;
Fiber: 2 g; Sodium: 198 mg
Fat: 0.5 g); Carbohydrate: 11 g; Protein: 1 g;
Fiber: 2 g; Sodium: 198 mg
GF, LF
Carrots and TurnipsGajar-Shalgum
PREP : 10 minutes
COOK :
10 minutes
MAKES :
6 servings
SERVING SIZE :
½ cup
COOK :
10 minutes
MAKES :
6 servings
SERVING SIZE :
½ cup
T
urnips are great raw, either in a salad or just sliced and lightly sprinkled with salt, like cucumbers. But here’s a great way to serve them cooked. Combined with carrots, they’re a great side dish with any meal.
urnips are great raw, either in a salad or just sliced and lightly sprinkled with salt, like cucumbers. But here’s a great way to serve them cooked. Combined with carrots, they’re a great side dish with any meal.
1 tablespoon canola or vegetable oil
½ teaspoon cumin seeds
2 cups carrots, peeled and cut into ¼-inch-
thick slices
2 cups turnips, peeled and sliced into ¼-inch
wedges
¼ teaspoon turmeric
½ teaspoon salt
1 teaspoon ground coriander
¼ teaspoon cayenne pepper, or to taste
2 tablespoons water
1 teaspoon sugar
¼ teaspoon garam masala (page 24)
1 teaspoon lemon or lime juice
½ teaspoon cumin seeds
2 cups carrots, peeled and cut into ¼-inch-
thick slices
2 cups turnips, peeled and sliced into ¼-inch
wedges
¼ teaspoon turmeric
½ teaspoon salt
1 teaspoon ground coriander
¼ teaspoon cayenne pepper, or to taste
2 tablespoons water
1 teaspoon sugar
¼ teaspoon garam masala (page 24)
1 teaspoon lemon or lime juice
1. Heat oil in a nonstick fry pan on medium-high heat. Add cumin seeds and cook for a few seconds, until seeds are golden brown. Add carrots and turnips, and stir to coat with oil.
2. Sprinkle with the turmeric, salt, coriander, and cayenne pepper. Stir well. Add water. Cover with lid and reduce heat to medium-low. Simmer for 5 to 7 minutes, until carrots are tender.
3. Stir in sugar, garam masala, and lemon juice. Transfer to a serving bowl.
NUTRITION INFORMATION PER SERVING:
Calories: 52; Total Fat: 2 g (Saturated Fat: 0 g);
Carbohydrate: 7 g; Protein: 1 g; Fiber: 2 g;
Sodium: 231 mg
Carbohydrate: 7 g; Protein: 1 g; Fiber: 2 g;
Sodium: 231 mg
GF
Okra and OnionsBhindi-Pyaj
PREP :
10 minutes
COOK :
25 minutes
MAKES :
6 servings
SERVIN G SIZE :
¼ cup
10 minutes
COOK :
25 minutes
MAKES :
6 servings
SERVIN G SIZE :
¼ cup
O
kra (
bhindi
) is an exotic vegetable that is often thought of as difficult to prepare. Okra is well liked and cooked in a variety of ways in India, but it is rarely breaded and fried. It’s important to use tender okra and wash and dry them before cutting. (Too much water will make the okra slimy.) This dish is delicious with rice or flatbread.
kra (
bhindi
) is an exotic vegetable that is often thought of as difficult to prepare. Okra is well liked and cooked in a variety of ways in India, but it is rarely breaded and fried. It’s important to use tender okra and wash and dry them before cutting. (Too much water will make the okra slimy.) This dish is delicious with rice or flatbread.
½ pound fresh okra, or 12 ounces frozen
sliced okra
2 tablespoons canola or vegetable oil
½ teaspoon cumin seeds
1 medium onion, finely chopped
½ teaspoon turmeric
¾ teaspoon salt
2 teaspoons ground coriander
½ teaspoon cayenne pepper, or to taste
2 tablespoons water
½ teaspoon amchur, or 1 teaspoon lemon juice
½ teaspoon sugar
sliced okra
2 tablespoons canola or vegetable oil
½ teaspoon cumin seeds
1 medium onion, finely chopped
½ teaspoon turmeric
¾ teaspoon salt
2 teaspoons ground coriander
½ teaspoon cayenne pepper, or to taste
2 tablespoons water
½ teaspoon amchur, or 1 teaspoon lemon juice
½ teaspoon sugar
1. Wash and dry okra on a towel. Cut ends off and slice into ½ -inch circles. Set aside. (If using frozen okra, thaw in microwave or at room temperature.)
2. In a medium skillet, heat oil on medium-high heat. Add cumin seeds and cook for a few seconds, until seeds turn golden brown. Add the onion and fry for 1 to 2 minutes until transparent.
3. Add okra and stir. Add turmeric, salt, coriander, and cayenne pepper. Stir in 2 tablespoons of water (do not add any water if using frozen okra). Reduce heat to medium. Cover with lid and cook for 10 minutes, stirring once or twice.
4. Stir in amchur and sugar. Transfer to a serving bowl.
NUTRITION INFORMATION PER SERVING:
Calories: 93; Total Fat: 7 g (Saturated
Fat: 0.5 g); Carbohydrate: 7 g; Protein: 1 g;
Fiber: 2 g; Sodium: 442 mg
Fat: 0.5 g); Carbohydrate: 7 g; Protein: 1 g;
Fiber: 2 g; Sodium: 442 mg
GF
Stuffed OkraBharva Bhindi
PREP :
15 minutes
COOK :
20 minutes
MAKES :
6 servings
SERVING SIZE :
4-5 okras
15 minutes
COOK :
20 minutes
MAKES :
6 servings
SERVING SIZE :
4-5 okras
U
se fresh, tender okra. The best way to pick okra is to snap the pointy end; if it snaps in two quickly, it is tender, but if it bends before breaking, it is too mature and will taste woody. Stuffing little okra takes time, but you’ll love the results.
se fresh, tender okra. The best way to pick okra is to snap the pointy end; if it snaps in two quickly, it is tender, but if it bends before breaking, it is too mature and will taste woody. Stuffing little okra takes time, but you’ll love the results.
½ pound fresh okra
¾ teaspoon salt
1 tablespoon ground coriander
1 teaspoon fennel seed powder
½ teaspoon cayenne pepper, or to taste
1 teaspoon amchur, or 2 teaspoons
lemon juice
2 tablespoons canola or vegetable oil
¾ teaspoon salt
1 tablespoon ground coriander
1 teaspoon fennel seed powder
½ teaspoon cayenne pepper, or to taste
1 teaspoon amchur, or 2 teaspoons
lemon juice
2 tablespoons canola or vegetable oil
1. Wash and dry okra on a towel. Slit the okra from top to bottom about ¼ inch deep. Leave about ⅛ inch intact on both ends. Set aside.
2. In a small bowl, mix together salt, coriander, fennel seed powder, cayenne pepper, and amchur.
3. Fill 1 okra at a time with a little bit of the dry masala. Use your finger to slide the masala through the opening.
4. Heat oil in a fry pan on medium-high heat. Add the stuffed okra in a single layer. Stir slowly to cover with oil. Reduce heat to medium. Cover with lid and cook for about 5 minutes.
5. Open the lid, turn okra over, and cook, uncovered, for another 5 minutes, turning occasionally. Transfer to a serving bowl.
NUTRITION INFORMATION PER SERVING:
Calories: 53; Total Fat: 5 g (Saturated
Fat: 0.5 g); Carbohydrate: 3 g; Protein: 1 g;
Fiber: 1 g; Sodium: 294 mg
Fat: 0.5 g); Carbohydrate: 3 g; Protein: 1 g;
Fiber: 1 g; Sodium: 294 mg
GF
Stuffed Bitter MelonsBharva Karele
PREP :
2 to 4 hours
COOK :
20 minutes
MAKES :
6 servings
SERVING SIZE :
½-1 piece
2 to 4 hours
COOK :
20 minutes
MAKES :
6 servings
SERVING SIZE :
½-1 piece
Bitter melon, as the name implies, is bitter in taste. Indians either love or hate it. It has been in the news recently for its benefits in reducing blood glucose levels in people with type 2 diabetes, although more studies are needed to confirm the findings.
This is not an easy dish to prepare, but it is one of the best ways to serve bitter melons. Choose melons that are small and tender. The juices and the flesh can be intolerably bitter if not treated properly. Salt them to reduce the bitterness, as directed in the recipe.
½ pound small (3-4 inches long) bitter
melons (karele)
¾ teaspoon salt, plus more for salting
3 tablespoons canola or vegetable oil, divided
¾ cup onion, grated
½ teaspoon turmeric
1 tablespoon ground coriander
1 teaspoon fennel seeds, coarsely ground
½ teaspoon cayenne pepper, or to taste
1 tablespoon lemon juice
melons (karele)
¾ teaspoon salt, plus more for salting
3 tablespoons canola or vegetable oil, divided
¾ cup onion, grated
½ teaspoon turmeric
1 tablespoon ground coriander
1 teaspoon fennel seeds, coarsely ground
½ teaspoon cayenne pepper, or to taste
1 tablespoon lemon juice
1. Peel the top ridges of the bitter melon. Slit the bitter melon from top to bottom about ¼ inch deep, leaving about ¼ inch intact on both ends. Liberally sprinkle salt on top and inside the melon. Let sit for 2 hours to overnight. Rinse the bitter melons and lightly squeeze to remove excess water.
2. Heat 1 tablespoon oil on medium-high heat in a nonstick pan. Add the grated onion, stir and cook for 1 to 2 minutes until onions are transparent. Transfer to a small bowl.
3. Add the turmeric, salt, coriander, fennel seed powder, cayenne pepper, and lemon juice. Stir well. Cool to room temperature.
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