The Indian Vegan Kitchen (21 page)

BOOK: The Indian Vegan Kitchen
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3. Heat oil in a nonstick skillet over medium-high heat. Add cumin seeds and cook for a few seconds until golden brown. Add onion and fry 2 to 3 minutes until golden brown. Add tomatoes and green chiles. Cover and cook for 2 to 3 minutes. Mash the tomatoes with the back of a spoon or a potato masher, making a sauce-like consistency. Stir in coriander, fennel seed powder, and salt.
4. Stirring in a folding motion, add the mashed eggplant. Reduce heat and cook for 5 to 7 minutes, stirring occasionally, until the eggplant becomes shiny as the oil rises to the top. Transfer to a serving container and serve hot with flatbread and dal.
NOTE:
If desired, especially in summer (eggplant season), grill or bake several eggplants at a time, remove the skin, and make pulp. Divide the eggplant into 1-cup portions and freeze up to 6 months. Thaw and follow steps 2 to 4.
NUTRITION INFORMATION PER SERVING:
Calories: 108; Total Fat: 7 g (Saturated Fat: 1 g);
Carbohydrate: 11 g; Protein: 2 g; Fiber: 5 g;
Sodium: 296 mg
GF, LF
Potato Stew
Lipte Aloo
PREP :
10 minutes
COOK :
30 minutes
MAKES :
6 servings
SERVING SIZE :
½ cup
Potato curry goes with anything. It is a favorite of children and adults alike. The curry or the sauce can be runny or fairly thick, depending on what you are in the mood for or what else you’re serving. I use canned tomato sauce for convenience. Serve with
Puri
(page 166) and turn any meal into a festive one.
3 medium potatoes (about 3 cups), peeled and
diced
½ teaspoon whole coriander seeds
¼ teaspoon fennel seeds
⅛ teaspoon asafetida powder
½ teaspoon cumin seeds
¼ teaspoon fenugreek seeds
3-4 whole red chiles
1 tablespoon canola or vegetable oil
¼ cup tomato sauce, or 1 medium tomato,
crushed
½ teaspoon turmeric
2 teaspoons ground coriander
¼ teaspoon cayenne pepper, or to taste
¾ teaspoon salt
2½ cups water
½ teaspoon amchur, or 2 teaspoons lemon
juice
½ teaspoon garam masala (page 24)
2 tablespoons chopped cilantro
1. Peel and wash potatoes. Cut into 1-inch pieces. Set aside.
2. Lightly crush whole coriander seeds and fennel seeds with a mortar and pestle or with a rolling pin. In a small bowl, place crushed seeds, asafetida, cumin seeds, fenugreek seeds, and whole red chiles. Set aside.
3. Heat oil in a heavy saucepan over medium heat. Add spice mixture and cook for a few seconds until the cumin seeds are golden brown.
4. Add the potatoes and tomato sauce. Stir. Add turmeric, coriander, and cayenne pepper. Stir to coat potatoes with the spices.
5. Add salt and water. Bring to a boil. Reduce heat to a low boil, cover with a lid, and simmer for 20 to 25 minutes. The potatoes should be tender, slightly falling apart. The curry sauce should be thick and coating the potatoes like a stew.
6. Stir in amchur and garam masala. Transfer to a serving dish and garnish with cilantro.
NUTRITION INFORMATION PER SERVING:
Calories: 105; Total Fat: 2 g (Saturated Fat: 0 g);
Carbohydrate: 19 g; Protein: 2 g; Fiber: 2 g;
Sodium: 350 mg
GF
Madras Potatoes
Madrasi Aloo
PREP :
10 minutes
COOK :
10 minutes
MAKES :
4-6 servings
SERVING SIZE :
½ cup
M
ustard seeds and chana dal give this potato dish a very unique flavor—typical of south India. These potatoes make a great dosa stuffing (see Mung Bean Crepes, page 83), or enjoy them as a side dish.
2 medium potatoes (about 2 cups), boiled
2 tablespoons canola or vegetable oil
1 cup onion, thinly sliced
½ teaspoon brown mustard seeds
7-8 curry leaves
1 teaspoon (split, hulled) chana dal
⅛ teaspoon turmeric
1 teaspoon ground coriander
½ teaspoon cayenne pepper, or to taste
½ teaspoon salt
¾ cup water, divided
2 teaspoons lemon or lime juice
1. Peel and dice potatoes into ¼ -inch pieces. Set aside.
2. Heat oil in a nonstick fry pan on medium high heat. Add the mustard seeds and cook for a few seconds, until mustard seeds stop popping (use a lid to prevent seeds from popping out). Add curry leaves and chana dal, and cook for a few seconds. Add the potatoes, turmeric, coriander, cayenne pepper, and salt. Stir using a lifting motion. Stir in water. Bring to a boil. Reduce heat, cover with lid, and cook for about 5 minutes.
3. Squeeze in lemon juice and stir. Any remaining water will be absorbed as the potatoes cool.
NUTRITION INFORMATION PER SERVING:
Calories: 127; Total Fat: 6 g (Saturated Fat: 0.5 g); Carbohydrate: 18 g; Protein: 2 g; Fiber: 2 g;
Sodium: 239 mg
GF
Curried Potatoes
Sukhe Aloo
PREP :
5 minutes
COOK :
10 minutes
MAKES :
6 servings
SERVING SIZE :
½ cup
C
hildren and adults alike will devour this dish, which is one of the most popular ways to prepare potatoes in India. These can be served either hot or cold with any meal. They are great for traveling and picnics too.
4 medium (about 1 ½ pounds) potatoes,
boiled
3 tablespoons canola or vegetable oil
1 teaspoon cumin seeds
2 teaspoons ginger, peeled and grated
½ teaspoon turmeric
½ teaspoon cayenne pepper, or to taste
1 tablespoon ground coriander
¾ teaspoon salt
1 teaspoon garam masala (page 24)
1 teaspoon amchur or 2 teaspoons lemon juice
1. Peel and cube boiled potatoes into ¾ -inch pieces. Set aside.
2. Heat oil in a nonstick skillet over medium-high heat. Add cumin seeds. Fry for a few seconds until roasted.
3. Add ginger and stir for a few seconds. Add potatoes. Sprinkle with turmeric, cayenne pepper, coriander, salt, garam masala, and amchur. Using a wide spatula, stir in a lifting and turning motion to coat potatoes with the spices. Avoid breaking the potatoes.
4. Stir-fry for 3 to 5 minutes until the potatoes are lightly roasted. Transfer to a serving dish.
NUTRITION INFORMATION PER SERVING:
Calories: 171; Total Fat: 7 g (Saturated Fat: 0.5 g); Carbohydrate: 25 g; Protein: 3 g; Fiber: 3 g;
Sodium: 299 mg
GF, LF
Grilled Vegetables
Bhuni Subji
PREP :
20 minutes
COOK :
10-15 minutes
MAKES :
6 servings
SERVING SIZE :
½ cup
I
usually make these vegetables for a summer backyard party. I put some toothpicks out, and people love picking at the vegetables throughout the evening. For a grilling party with an Indian twist, serve with Bean Burgers (page 81) and Grilled Corn (page 101).
2 cups zucchini, cut into ¼-inch slices
1 cup onion, cut into ¼-inch wedges
2 cups green and red peppers, cut into ½-inch
wedges
1 cup carrot, cut into ¼-inch slices
2 tablespoons olive oil
1 tablespoon vinegar or lemon juice
½ teaspoon ground cumin
½ teaspoon chili flakes
¼ teaspoon black pepper
½ teaspoon salt
1. In a bowl, mix together zucchini, onion, peppers, and carrots.
2. Add oil, vinegar, cumin, chili flakes, and black pepper. Toss well to coat the vegetables. Marinate for 10 to 30 minutes (the longer you marinate, the stronger the flavor will be). Just before grilling, stir in the salt.
3. Preheat the grill. Spread the grill with thick aluminum foil. Spread the vegetables in a single layer. Grill until the vegetables are light brown on both sides, turning frequently, about 5 minutes. Transfer to a serving platter. Serve hot.
NOTE:
If desired, bake the vegetables in a 400ºF preheated oven. Follow steps 1 and 2 as above. Place the vegetables in an oven-safe tray in a single layer and bake for about 10 minutes until vegetables are just tender. Move the tray to the top shelf and broil for 2 to 3 minutes, until the vegetables are slightly charred.
NUTRITION INFORMATION PER SERVING:
Calories: 62; Total Fat: 3 g (Saturated
Fat: 0.5 g); Carbohydrate: 7 g; Protein: 1 g;
Fiber: 2 g; Sodium: 218 mg
GF, LF
Grilled Corn
Bhutta
PREP :
5 minutes
COOK :
15 minutes
MAKES :
6 servings
SERVING SIZE :
1 ear of corn
Bhutta
, or grilled corn on the cob, is very dear to my heart. Once you taste these, you’ll want to grill corn all the time. During corn season in northern India, hawkers sell fresh-grilled
bhutta
by the roadside. Choose firm, large-kernel corn—mature corn for grilling. Soft, tender corn contains too much water and does not grill well. At least once during the corn season, I have a
bhutta
party where grilled corn takes center stage. I like to make sure there are two ears for each person, for it’s hard to eat just one.
6 ears fresh corn, husks on
1 teaspoon salt
¼ teaspoon black pepper
¼ teaspoon cayenne pepper, or to taste
1 lime or lemon, halved
1. Move the grill rack close to the coal. Light the grill and preheat until the coal is bright red. If using a gas grill, preheat the grill on high.
2. Remove the corn husks and the threads. Leave about 1 inch of the stem on the corn. Set aside.
3. Mix together salt, black pepper, and cayenne pepper on a plate, and set aside. Cut the lime in half. Set aside.
4. Grill corn on the cob, turning occasionally until the corn kernels are golden brown to lightly charred on all sides.
5. Dip the lime half in salt mixture and lightly squeeze over the corn. Based on individual preference, squeeze the lime with salt masala to taste. Enjoy on the
bhutta
. (Some of the salt mixture will be left over.)
NUTRITION INFORMATION PER SERVING:
Calories: 77; Total Fat: 1 g (Saturated Fat: 0 g);
Carbohydrate: 17 g; Protein: 3 g; Fiber: 2 g;
Sodium: 207 mg
GF
Coconut Curry
Nariyal Subji
PREP :
15 minutes
COOK :
15 minutes
MAKES :
8 servings
SERVING SIZE :
½ cup
This quick-and-easy creamy, coconut-flavored curry is a crowd pleaser. Canned coconut milk makes it simple to prepare. I like to serve this over plain jasmine or basmati rice.
1 tablespoon canola or vegetable oil, divided
4 green cardamom pods
4 cloves
1-inch cinnamon stick
1-2 green chiles, split lengthwise
1 cup onion, chopped into 1-inch pieces
1 cup green beans, cut into 1-inch pieces
2 cups cauliflower, cut into 1-inch florets
1 cup carrot, diced into ½-inch pieces
1 cup potatoes, cut into 1-inch slices
½ cup water
1 teaspoon salt
1 teaspoon cornstarch
1 (14-ounce) can coconut milk

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