Dal (Lentils) with vegetables

If you are hard pressed for time and have to get dinner ready in a hurry, try this nutritious dal (lentil dish), mildly spiced and chock full of vegetables. It is made entirely in the pressure cooker without having to "mind the stove", and avoiding mutiple pans and steps. It is a healthy and tasty accompaniment to rice and bread.

2/3 cup moong dal (small yellow lentils), washed
3 medim sized carrots, diced
2 small zucchini squash, cut into large dice
2 medium sized tomatoes, chopped
2 cups cut fresh or frozen spinach
2 inch piece of ginger, grated
1 large green chilli, whole or halved
2 tblsp chopped corinader leaves (cilantro)
2 tsp dhania-jeera (coriander-cumin) powder
1 tsp turmeric powder
1/2 tsp hing (asafetida) - optional
2 tsp salt

For seasoning:
1/2 tsp black mustard seeds
1 tsp jeera (cumin seeds)
2 small whole red chillies
4 curry leaves
4 - 6 tsp oil

Put water in pressure cooker container to boil. In a stainless steel vessel/ bowl that fits inside the cooker, place all ingredients except the seasoning. (Put the lentils in the container, rinse and drain; then add other ingredients).

Heat oil in a small skillet or pan. Add mustard, cumin and red chillies. When they start spluttering, turn off the stove and add torn curry leaves. Mix with all other ingredients. Add 2 cups water.

Pressure cook for at least 10 minutes after the pressure builds up. Turn off the stove and let the pressure drop before removing from the cooker. Mix well and serve with rice or bread.

Oven Roasted Spiced Vegetables

Ingredients:

4 - 6 cups of vegetables (suggested: potatoes, broccoli, red/ yellow/ orange peppers, cauliflower, red onion, multi-colored beets, other root vegetables - any combination)
A few garlic cloves - optional

1/4 - 1/3 cup olive oil (or canola oil)

2 tsp dry mango powder - optional

2 tsp salt

Grind the following ingredients to a coarse powder using a spice mill: 

1 tblsp coriander seeds

1 tsp cumin seeds

1 tsp sesame seeds

1/2 tsp black pepper

1/2 tsp fennel seeds

1/4 tsp fenugreek seeds

2 dry red chillies 

1. Cut the vegetables and place in a large baking dish or roaster pan (NOTE: cutting the veggies into smaller pieces helps speed up the cooking time). Add garlic cloves if desired.

2. Add spices to the oil in a separate dish and mix well

3. Drizzle the oil-spice mix on the veggies; stir to distribute evenly (you can prepare this ahead of time and let it marinate)

4. Bake in a 375 - 400 degree oven until desired tenderness

Variation: Okra can also be cooked using the above method (w/o any other veggie). Try different combinations of your favorite spices


**If you do not have a spice mill (or coffee grinder), you can use a combination of spice powders**

Whole Wheat Kulcha (Flatbread)

3 cups whole wheat flour

1 tsp salt

1 tsp baking soda

1 envelope dry yeast (instant yeast that can be mixed directly with flour, or dry yeast prepared according to package directions)

2 to 3 tblsp plain yogurt

1 tblsp melted butter or ghee (clarified butter)

Warm (not hot) milk or water for kneading dough

Olive oil or ghee for brushing

For topping, use any combination of ingredients listed below:

*Coarsely ground cumin and black pepper

*Roasted chopped garlic

*Finely chopped coriander or mint leaves

*Sesame seeds

1. Combine dry ingredients and mix well.

2. Make a well in the center and add liquid ingredients. (Add the yeast at this stage if prepared with water). Take care not to add all of the water or milk all at once. Add a little at a time and knead to a soft pliable ball of dough.

3. Grease a large bowl and place the ball of dough in the center; press down. Cover, and leave in a warm place to rise for three to four hours.

4. Roll out the dough into thick circles on a floured board.

5. Cook on a hot tava/ griddle. Add topping to uncooked side (top), and press down with spatula. Cover with a domed lid. When done on one side, turn over and cook the other side, covered. Brush both sides with oil or ghee.

Eat as an accompaniment to soup, or with chutney, vegetables, and curries.

The “out of ordinary” Upma

Is upma (உப்புமா) a mundane food in your household, greeted with upturned noses? Try these nutritious and flavorful variations from the plain cream of wheat (or rice), mustard seeds, green/ red chilli combination.

2 cups quick cooking cream of wheat, also known as farina (not the instant kind), or Indian rava

1 cup each onions, carrots and frozen peas (chop carrots and onions)

2 small tomatoes, quartered

1 tblsp grated or chopped ginger

2 small chopped green chillies

1 tsp mustard seeds

1 tsp cumin seeds

1 tsp urad dal

1 tsp chana dal

1 tsp turmeric powder

1/2 tsp asafetida (hing)

2 small red chillies, crushed (seeds removed to reduce the ‘heat’)

4 cups water

4 – 6 tblsp cooking oil

A few curry leaves

2 tblsp chopped coriander leaves

2 – 3 tsp salt

2 tblsp broken cashews

Heat the oil in a large skillet. Add mustard, cumin, red chillies, urad and chana dals. When they start turning light golden, add the cashews. Add onions, ginger, curry leaves and green chillies. Saute for a minute or two, add turmeric, asafetida, salt and carrots. Let cook for a few minutes; add the frozen peas and tomatoes. Stir fry until crisp-tender.

Add the rava and fry on low heat for 5 minutes, taking care not to burn it. Add water; increase the heat and bring to a boil. Reduce the heat again to low and cook, stirring frequently to break up any lumps. Cook until it reaches upma consistency and starts leaving the sides of the pan, forming a mass in the middle.

Try these variations:

*Substitute all or part of the cream of wheat with cream of brown rice, multi-grain farina or steel-cut oats (if the brown rice or multi-grain farina is very coarse, run it through a blender or spice mill to make it finer; the steel-cut oats will definitely require this step).

*Use assorted chopped vegetables (fresh or frozen) in lieu of peas and carrots alone, with or without onions and tomatoes.

*Make a coarse powder out of moong, chana or toor dal and add to the rava for added flavor.

"Spice of Life" Tea (Masala Chai)

Enjoy this invigorating tea as a "wake up" call in the morning, or as a "pick me up" during the day. Wrap your hands around a steaming cup of this concoction, as you savor the wonderful aroma and the zesty bite of the spices and feel your stress melt away.

A one inch square piece of ginger, shredded or finely chopped

6 - 8 cardamom pods, crushed open

1 or 2 small pieces of cinnamon

1/2 tsp cloves

2 cups water

1/2 cup milk

2 teabags (use a robust tea like Tetley British Blend)

(Increase quantity of spices if making more than 2 cups of tea).

Place all ingredients in a microwave safe pot, and microwave for 4 to 5 minutes on high.

Let it steep for 3 to 5 minutes. Filter out the spices. Sweeten to taste with sugar or honey. Experience your Zen moment!

Stovetop method:

Boil the water with the spices, and let simmer for a few minutes until they release a rich aroma. Add milk and bring to boil; add tea bags or loose tea and turn off the stove. Let steep for at least a couple of minutes, and pour through strainer.

Use green or black tea, with or without milk. Note: If using green tea, add the tea bag after you take teapot out of the microwave (or after turning the stove off and the water stops boiling) - do not steep too long.

Tip: You can save the strained spices in the fridge for use one more time (if using tea bags). For a soothing nightcap, you can steep the spices in very hot milk, strain and drink it before bedtime.



Be inspired

Cooking for one’s own small family sometimes turns into drudgery, even for the most enthusiastic cook. Imagine feeding hundreds everyday with unflagging dedication to a selfless cause. Be inspired by the story of this “anna daata”, a CNN Top Ten Hero:

http://www.cnn.com/2010/LIVING/04/01/cnnheroes.krishnan.hunger/

About this blog

I will be adding vegetarian recipes from my kitchen over time. Please bear with me while this site evolves. I also hope to gather Amma's (my mother's) recipes in electronic form and post them on the blog. This will be a labor of love that cannot be completed in short order.

Having lived in the U.S. for a long time, I've adapted some of my recipes to use the local ingredients/brands. If something is not available or is unfamiliar, please feel free to substitute. We all know that the joy of cooking lies in creativity and experimentation!

I do have to issue fair warning that I’m an unconventional cook who will attempt to “redefine” traditional recipes in some way. I also have to add that I’ve become somewhat of a “fitness freak”, and will therefore try to avoid recipes high in sugar and fat content as much as possible (you are probably thinking this is not going to be too much fun)!

Please post comments, variations and suggestions. Happy cooking and healthy eating to all!

Mantras chanted in the Hindu tradition before partaking of food

"Annam parabrahma swaroopam"
(Food is an aspect of the Supreme)

Brahmaarpanam brahmahavirbrahmaagnau brahmanaa hutam;

Brahmaiva tena gantavyam brahmakarmasamaadhinaa.

(Bhagavad Gita Ch. 4, v. 24)
Meaning:

Brahman is the offering; Brahman is the melted butter (ghee); by Brahman is the

offering poured into the fire of Brahman; Brahman shall be reached by him who always sees Brahman in all.

Aham vaishwaanaro bhootwaa praaninaam dehamaashritah;

Praanaapaana samaayuktah pachaamyannam chaturvidham
(Bhagavad Gita Ch. 15, v. 14)

Meaning: Having become the digestive fire (Vaisvaanara), I abide in the body of living beings and, associated with the Prana (upward force)  and Apana (downward force), digest the fourfold food.