Vegetables in Creamy Cashew Sauce

Someone in my Facebook Group (Indian Plant Based Whole Food Junkies) asked earlier today for a Korma recipe without tomatoes. Now growing up in India, I remember Korma as a hearty meaty dish with lots of caramelized onions and tomatoes. But, they'd tried it at an Indian restaurant and wanted a WFPB version. So I decided to give it a try today. She recalled it being in a creamy white sauce - my guess, they just skipped the tomatoes in their recipe. 

This recipe is an adaptation of an older recipe for TVP Korma which I modified today to make the creamy white sauce. I, of course, changed up the vegetables :) but I didn't call this dish a korma as it is not a true korma in my opinion. Maybe this isn't what you were hoping for :) but that's my 2c. 

Prep Time: 30 min

Ingredients (Serves 4):

1. 2 cups Green Beans
2. 1 cup Corn
3. 1 x 12 oz Pack of Extra-Firm Silken Tofu 
4. 1/2 Medium Red Onion, pureed
5. 1 tbsp Ginger-Garlic paste
6. 1/3 cup Raw Cashews, ground (I use a coffee grinder)
7. 1 cup Non-Dairy Milk
8. 1 cup Water or Vegetable Broth
9. 1 tsp Ground Cumin
10. 1 tsp Ground Cilantro Seed
11. 2-3 tsp Garam Masala
12. Salt and Pepper, to taste

Directions:

Line a skillet with water and add pureed onions and 1/2 tsp of salt. Saute and caramelize onions until they are a rich dark golden color (keep a measuring cup with water handy; keep stirring the onions until they dry up and start to stick to the bottom of the pan, which is fine, add a splash of water, which will allow the caramelized onions at the bottom of the pan to soften up again. Repeat the process until the onions are are rich red color). Once onions are done, add the ginger-garlic paste and repeat the same process until the mix is fragrant (2-3 min). At this point, add beans, corn, cashew powder, 1/2 cup non-dairy milk, spices and water. Mix well, reduce heat to medium-low, cover, and let simmer for 5-10 minutes. Meanwhile dice half the tofu into chunks and puree the remaining with 1/2 cup of milk. When you have a smooth creamy paste of tofu and milk, add that to the skillet, mix well and allow to simmer for another 5 min. At this point you can also add the diced tofu to the pan but be careful when mixing so as to not smoosh the pieces. When ready to serve, garnish with fresh coriander leaves and a fresh sprinkle of garam masala. 

Nutrition Facts (Per Serving): Calories 190 (Fat Calories 78)
Total Fat 8.7 g; Carbohydrates 19.6 g; Fiber 4.2 g; Sugars 4.0 g; Protein 10.9 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Breakfast Cream o' Wheat

This morning I wasn't in the mood for just another bowl of Oatmeal. I've been eating the same breakfast before work every morning for almost 2 years now and I still love it. Every once in a while though, I crave other things. It was going to be a chilly day, the first of many this fall and winter and I also wanted something with nuts in it. I stared at the pantry and then the fridge and then the pantry again before I remembered one of my favorite breakfasts growing up was Doodh ki Sooji ... essentially a creamy milky porridge made with Semolina (Cream of Wheat).

Breakfast Cream o' Wheat w nuts and raisins!

Prep Time: 20 min

Ingredients (Serves 1):

1. 1/4 cup Medium-Grain Semolina (Sooji)
2. 1 tbsp Slivered Almonds
3. 1 tbsp Crumbled Cashews
4. 1 tbsp Chia Seeds
5. 1 tbsp Raisins
6. 1/4 tsp Cardamom Powder
7. 2 tbsp Brown Sugar (to taste)
8. 1-2 tsp Maple Syrup (to drizzle on top)
9. 1 and 1/4 cup Almond (or any non-dairy) Milk

Directions:

Heat a non-stick skillet or large sauce pan to medium high and add the semolina. Begin dry-roasting the semolina (with constant stirring using a rubber spatula) to aid in uniform roasting. As the semolina roasts, the color will deepen to a golden (about 10 min) and then go even deeper. As it begins to darken, add the nuts and raisins and dry roast those as well.

As the raisins plump up in the pan with heat, add the cardamom powder, give it all a nice toss and then add the milk, saving just a splash to drizzle on top. Allow everything to come to a boil, turn heat to low until it reaches the desired consistency, adding more milk if needed.

Add brown sugar, to taste, mix well. Transfer to a serving bowl, drizzle with milk and maple syrup and enjoy!! Mmm Hmm good!! 

Nutrition Facts (Per Serving): Calories 486 (Fat Calories 134)
Total Fat 14.9 g; Carbohydrates 70.8 g; Fiber 9.7 g; Sugars 31.9 g; Protein 12.6 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Kesar Badaam Oatmeal Kheer

I admit, I've been on an oatmeal kick lately. Its not a bad kick to be on. Oats are one of the healthiest grains for the heart. Oats have Avenanthramides - polyphenolic antioxidants that have been shown to have anti-inflammatory, anti-itching and anti-proliferative activity, and according to Dr. Esselstyn, oats also help stimulate the health of endothelial cells in our arteries. I've written about Oats before and posted this link for a blog post about Oats and Avenanthramides. Oats are supposed to help protect against coronary heart disease, colon cancer, skin irritation and so much more. So fix yourself a good size bowl of oats and enjoy ... they're not just for horses, you know :)

Kesar Badaam Oatmeal Kheer 

This dish was inspired by my longing for Kheer, a traditional Indian milk-based dessert - served for centuries .. and long before Western desserts like Ice creams and cakes took over the Indian Dessert menu. It is traditionally made with long-grain white Basmati rice and today I converted the traditional recipe to a WFPBNO, heart healthy, fiber-rich version. Also, the use of Flax seed meal as a thickening agent makes this version rich in Omega-3 fatty acids. And the other benefit of using flax seed meal as a thickening agent, along with oats, is that I didn't have to slave over this kheer for 3 or 4 hours like my mom still does when making kheer for a special occasion. Mine was ready in under 7 minutes from start to finish. 

Prep Time: 5-7 min

Ingredients (Serves 1):

1. 2/3 cup Old Fashioned (Rolled) Oats
2. 1.25 cups Almond Milk
3. 1 tbsp Raisins
4. 1/2 tbsp Ground Flax Seed Meal
5. 1 tbsp Slivered Almonds (Badaam)
6. 1 tbsp Raw Cashews, crushed (optional)
7. 1/4 tsp Ground Green Cardamom (Elaichi)
8. 1/16 tsp (about a pinch and a half) Saffron (Kesar) 
9. 1 tbsp Maple Syrup, or more to taste (Brown Sugar or Honey are great too!).

Directions:

Mix Oats, almond milk, raisins, brown sugar (if using) and ground flax seed meal in a microwave safe bowl and microwave on high for 90 seconds. It will appear really thin and runny at this stage but fear not as it will thicken considerably in the next few minutes. Remove from the oven once the first 90 seconds are done, mix well. At this point, add about half the saffron, cashews and slivered almonds, mix well and again microwave on high for about 90 seconds. Carefully remove from microwave as the bowl will likely be really hot. Do a quick taste test for sweetness (adding  honey or maple syrup now if using one of those). Add ground green cardamom now and mix well. Let sit for a few seconds to allow it to get thicker, if needed. Transfer to a bowl, garnish with remaining almonds, cashews and saffron. Serve :)

Kesar Badaam Oatmeal Kheer

Nutrition Facts (Per Serving): Calories 423 (Fat Calories 138)
Total Fat 15.4 g; Carbohydrates 63.1 g; Fiber 9.0 g; Sugars 19.3 g; Protein 11.6 g

Seitan & Broccoli Korma

I posted a recipe for TVP Korma a few months ago. Today, the cold temperatures outside again made me yearn for the richness of a korma. I've been wanting to make it for the last couple of days and decided that a Friday night definitely called for a little extra effort for dinner. I modified my previous recipe just a tad today and used several whole spices (instead of powdered Garam Masala) and used a special ingredient :) - which made it pretty close to the authentic version found in Dhabas across India - i.e. a mom & pop style restaurant, which  are generally found along highways and interstates and usually serve home-made local cuisine; they often also serve as truck stops, so are best visited with locals, or at least someone who speaks the local language. 

Seitan & Broccoli Korma

Wikipedia describes a Korma as a South/Central Asian dish that can be made with yogurt, cream, nut and seed pastes or coconut milk; it is usually considered a type of stew. The korma I grew up eating in India was almost always made with a rich paste made with minced onions and tomatoes and heavy cream. Korma is a key dish in Mughlai cuisine which has strong cultural roots in India and Pakistan. Its flavors are based on mixing a variety of (very typical) Indian spices - ground cumin, coriander, onions, ginger, garlic, cloves, cinnamon, black pepper corns and cardamom. The traditional Shahi (Royal) Korma is often simmered for hours on a charcoal fire which gives it a nice smoky flavor.  

I also use Seitan (New Veggie #36) which is essentially gluten - the main protein in wheat. Its an ideal chewy addition to this plant-based version of Korma. Commercially available seitan is light to dark brown in color (it is much lighter in color when made at home using vital wheat gluten). Like Tofu, it easily absorbs whatever flavors and seasonings are added to it, much like tofu. It is nearly fat free, and has 0 saturated fats and cholesterol. Because the starches have been washed away, it is also low in carbs but remains high in protein.

Prep Time: 30-40 min

Ingredients (4 servings):

1. 8 oz Seitan strips 
2. 1 or 2 large heads of Broccoli
3. 1 medium to large Red Onion, minced
4. 4-6 tbsp Hunt's Crushed Tomatoes 
5. 1 tbsp Ginger-Garlic Paste
6. 1/4 cup Raw Cashews
7. 2-3 cups Water, or Vegetable Broth
8. 1/2 tsp Turmeric powder
9. 2 tsp Cumin powder
10. 2 tsp Coriander seed powder
11. 1 tsp Red Chili powder
12. 2-3 pieces of each Whole Spice 
• Cloves 
• Green Cardamom
• Black Cardamom
• Black Peppercorns, 
• Cinnamon stick
• Bay leaves
13. Special Ingredient - 2-4 drops of Liquid Smoke
14. Salt and Pepper, to taste
15. Fresh or Dried Cilantro  

Directions:

Line a non-stick skillet on medium-high heat with water and add minced onions (I used a food processor to mince really fine) and caramelize using splashes of water or vegetable broth (see previous recipe for details on how to caramelize). Once onions are done, add the tomatoes and ginger-garlic paste, and caramelize. Cook until the tomatoes, ginger-garlic paste and tomatoes are cooked down to make a thick red paste. At this point add all the spices and salt, mix well and add a splash of broth.  As the whole spices release their aromas, add Seitan and a cup of vegetable broth, reduce heat to medium-low, cover, and let simmer for 5 minutes. Pulse the raw cashews in a coffee grinder until they are ground to a granular powder. Add cashews to the simmering mix, adding more broth as needed and simmer for a minute or two and then add liquid smoke and broccoli. Cover and simmer for another 7-10 minutes until broccoli pieces turn bright green in color (at this point, the broccoli is just steamed, still retains its crunch and hasn't become mushy). Garnish with fresh or dried Cilantro, freshly cracked black pepper. I served it over steamed brown rice. 

Smoky Seitan Korma

My Assessment: I liked this version of my Korma recipe a lot more than the previous version. The inclusion of liquid smoke and the whole spices gave it a more authentic flavor, without the heat of some of those spices (e.g. black pepper corns). 

Nutrition Facts (Per Serving): Calories 213
Total Fat 9 g; Cholesterol 0 g; Carbohydrates 14 g; Fiber 2.7 g; Sugars 2.7 g; Protein 17.9 g

TVP Korma

Korma is a traditional dish originating in South/Central Asia. It is usually a rich sauce made with butter and heavy cream. A korma can be made with a variety of ingredients - lamb or goat meat, chicken, paneer, or even mixed vegetables. While I have always enjoyed the rich flavors of Korma, I definitely do not miss the heaviness with which it settles in the stomach. So here's a 'no-added-fat' version of this classic dish. 

TVP Korma

Prep Time: 30-35 min

Ingredients:

1. 2 cups TVP (Nutrela) Chunks
2. 1 medium Red Onion, diced finely
3. 1 large Tomato, diced finely (I used a can of Hunt's Fire Roasted Diced Tomatoes)
4. 1 tbsp Ginger-Garlic paste
5. 1 cup fresh or frozen Peas
6. 1/3 cup Raw Cashews
7. 1/3 cup Almond Milk
8. 1 cup Vegetable Broth
9. 3-4 tsp Garam Masala
10. Salt and Pepper, to taste

Directions: One of the biggest revelations :) following my conversion to a plant-based lifestyle was that I do not need to use oil for cooking. It has changed my entire perspective on cooking. I now use vegetable broth, nut milk and just plain old water to saute and pan fry my ingredients. As an Indian, I grew up with caramelized onions and caramelized tomatoes ... and I was taught that you need to use oil for caramelizing these ingredients that are vital in Indian cuisine. Here's a quick tutorial on caramelizing tomatoes as well as onions - with water or broth. 

Line a non-stick skillet on medium-high heat with water and add diced onions. Sprinkle a teaspoon of salt and mix well. Keep a measuring cup with water handy. Once the water comes to a boil, the onions should turn transparent. Keep stirring and allow the water to evaporate. As the onions dry up, some might stick to the bottom of the pan, which is fine. Add a splash of water, which will allow the  caramelized onions at the bottom of the pan to soften up again. Repeat the process until the onions are are rich red color.   

Once onions are done, add the tomatoes, and another pinch of salt. And repeat the same process with the tomatoes as with the onions. Cook until the tomatoes are cooked down and the onions and tomatoes together make a thick red paste.   

Voila!! Caramelized Onions and Tomatoes without Oil!!! Add Garam Masala, Peas and another splash of water. Reduce heat to medium-low, cover, and let simmer for 5 minutes. Meanwhile boil a pot of water and hydrate the TVP chunks by soaking for 5-7 min. Drain and run cold water over the colander. 

As the chunks cool off, take handfuls and squeeze out as much excess water as possible and set aside. 

Once the peas are soft, add drained TVP chunks to the pan, and 1 cup of Vegetable broth. Mix well, cover and continue to simmer for another 5-7 minutes.  Put the raw cashews in a coffee grinder and pulse a few times to get a fine granular powder.  Add cashews and almond milk to the skillet, mix well, simmer for a minute and its ready to serve!!  

Garnish with some fresh herbs, and freshly cracked black pepper. I served it over steamed brown rice.  

LOVED TVP Korma tonight ... !!!

My Assessment: While this dish does not have any added oils, it does have a higher fat content compared to any of my other recipes because of the cashews. It might be possible to achieve the same level of creaminess with Mori-Nu tofu, or nutritional yeast. I'll have to try that soon!!  The TVP chunks had a meaty texture to them. For folks that don't enjoy TVP, this recipe can be made with any kind of meat, or a bunch of mixed vegetables - corn, peas, carrots, potatoes and cauliflower would make for a lovely combination.