Matar Kulcha - A Delhi Street Food!

Matar Kulcha, or Peas and Bread, is a popular street food in Northern India, especially in Old Town, Delhi. Generally, it is served on disposable plates made from the dried leaves of the Peepul tree. Street Vendors wheel their carts to the most popular selling spots. The Matar (peas) are made and served out of large brass pots and cook on coals through the night. One of my fondest memories is of my mom taking my sister and I to Old Delhi, where we would partake of this and other wonderful street foods. 

Prep Time: 15-20 min

Ingredients (Serves 6): 

1. 2 cups Dried White Peas (whole, soaked overnight)
2. 3 to 4 cups water 
3. 2 tbsp Dried White Onions
4. 1/8 tsp Asafoetida
5. 2 tsp Ginger Garlic Paste
6. 1 tbsp Chana Masala
7. 2 tsp Chaat Masala
8. 2 tsp Taminco Tamarind Paste
9. Salt and Pepper, to taste
10. Hot Sauce, to taste
11. Fresh Cilantro, for garnish
12. Fresh Diced Tomato, for garnish
13. Fresh Diced Onion, for garnish (optional)
14. Fresh Sliced Ginger, for garnish (optional)
15. A Slice of fresh Lime/Lemon, for garnish (optional)

Directions:

Add soaked peas, water and all spices to a pressure cooker and cook under high pressure for approximately 10 min. Allow the steam to dissipate naturally, open pot and mix well (peas will mostly disintegrate). Taste test for salt, mix tamarind paste in a small amount of hot water and mix in with the peas. Serve with fresh toppings, and a squeeze of lime juice, with bread, or kulchas (a leavened flat bread made without yeast). Enjoy!

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!

Steel Cut Oat Bean Chili

One of my favorite vegan chefs out there, Chef AJ, shared a recipe on Facebook for a Steel Cut Oat Bean Chili. The picture itself oh so appetizing. The recipe was super simple. It looked like it would come together is around 30 minutes. The temperatures have been dropping all week and today .. snow was coming down in gentle flurries all day long. It was a perfect day for a bowl of chili. I even had all the ingredients on hand. It was meant to be :) 

Adapted from: www.sheknows.com (original recipe in OATrageous Oatmeals, by Kathy Hester)

Prep Time: ~25-30 min

Ingredients (Serves 4):

1. 2 cups water 
2. 1.5 tsp Better than Bouillon Vegetable Base 
3. 1/2 cup steel-cut oats
4. 1 tbsp Oregano
5. 1.5 tbsp Ground Cumin
6. 1 tsp Smoked Chipotle Chili powder
7. 1 tbsp Minced Garlic
8. 1 (14.5 ounce) can kidney beans, drained and rinsed 
9. 1 (14.5 ounce) can black beans, drained and rinsed (or 1-1/2 cups homemade)
10. 1 (14.5 ounce) can diced tomatoes
11. 1 cup frozen corn
12. 1.5 tsp Liquid smoke
13. 1 tsp Freeze-dried Cilantro leaves (or fresh)
14. Juice of 1/2 a lime (optional)
15. Salt, to taste

Directions:

I pretty much followed the directions on the sheknows.com website with the exception that I did not wait for the oats to be completely cooked before I added the rest of the ingredients. I let everything cook together which blended the flavors much better in my opinion. Bring the water and vegetable base to a boil in a heavy cast iron pot (I used my Le Creuset). Add oats, bring to a boil and reduce heat to medium and allow to cook for a couple of minutes. Then stir in remaining ingredients, bring to a boil again and reduce heat to low, cover with a heavy lid to prevent excessive evaporation and serve when the oats are completely cooked (about 20 min). I forgot to use the lime juice listed in the original recipe. And with the vegetable base I used, I didn't even need to add salt to this recipe. It turned out great!!

My Assessment: This chili was really good. I love using different grains in my chili recipes and hadn't used Oats until now. The recipe was so simple, even with my couple of substitutions and additions, anyone could throw it all in a pot and have a wholesome dinner in half an hour!! A+++ 

Nutrition Facts (Per Serving): Calories 242 (Fat Calories 19)
Total Fat 2.1 g; Carbohydrates 44.7 g; Fiber 9.8 g; Sugars 3.5 g; Protein 12.0 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!

Chickpea Crepes (Besan ka Puda)

While my mom was visiting this summer, she made a lot of my childhood favorites for breakfast, lunch and dinner :) !!! And yes, I gained several pounds during her 2 month stay which have been tough to shrug off ... oh but the food!! Awesome!! 

This recipe can be used as a vegetarian/vegan omelette if you stuff the crepes with the usual fixin's ... diced mushrooms, onions, spinach, green peppers and whatever else you fancy in an omelette. I preferred mine plain with a side of hummus ... it was truly a treat and made me miss mom all over again!! 

Prep Time: 15 min

Ingredients (makes 2-4 crepes):

1. 1/2 cup Chick pea flour
2. 1 tsp Cumin Powder
3. 1 tsp Carom Seeds
4. 1/4 cup Red Onion, finely diced 
5. 2 tsp Cilantro Leaves, finely diced
6. Salt and Pepper, to taste
7. Cooking Oil spray

Directions:

Mix all the ingredients together with water to make a thick slurry, just slightly thinner than pancake batter. Let sit for a couple of minutes to allow the flour to imbibe the water completely. 

Heat a non-stick skillet to medium-high. Once heated, spray on a thin layer of cooking oil and spread about 1/3 cup of the batter on the skillet and spread it out in concentric circles using a large spoon. 

Allow to cook on one side, very similar to how one would cook a pancake (letting it bubble on one side before flipping). Flip once, cook thoroughly and serve warm with a side of hummus or green chutney. Enjoy! 

Nutrition Facts (Per Serving): Calories 104 (Fat Calories 16)
Total Fat 1.8 g; Carbohydrates 15.4 g; Fiber 3.0 g; Sugars 3.1 g; Protein 5.6 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! 

Mushroom Vindaloo

The mere mention of Vindaloo, Xiacuti, Ambotik, Cafrael, Sorpotel will send many an Indian into a 'vacation state of mind' ... !! Summer vacations spent on the beaches of Goa allowed many of us to sample in its unique Portugese-Inspired cuisine. Suffice to say .. it always brings back good memories. 

Vindaloo is derived from the Portugese dish Carne de vinha d'alhos, a pork dish made with wine and garlic as the main elements. In Goa, the red wine was substituted with the cheap and locally available palm vinegar and Red Kashmiri chillies were added along with several other local spices to make Vindaloo. While meat-based preparations are marinated in the vindaloo spice paste overnight, this is not necessary for vegetables and this dish, like most of my other recipes, is made in less than 30 minutes.

Prep Time: 30 min 

Ingredients (Serves 4):

1. 2 x 12oz Packs of Sliced Mushrooms (about 3 cups)
2. 1 cup frozen peas
3. 1 Medium Red or Yellow Onion, diced. 
4. 5-6 Dried Red Chillies
5. 2 x 1" pcs of Cinnamon
6. 1 tbsp Cumin Seeds
7. 1 tbsp Coriander Powder (or Coriander Seed)
8. 1 tsp Turmeric
9. 6-8 Cloves
10. 2 inch piece of fresh Ginger
11. 1 tbsp Minced Garlic, or 4-5 fresh cloves
12. 4 whole Green Cardamoms
13. 1 tsp whole black pepper corns
14. 1/4 cup Malt (or White) Vinegar

Directions for Vindaloo Paste: 

In a small blender or food processor, mix red chillies, cinnamon, cumin, coriander seeds, turmeric, cloves, ginger and garlic and vinegar and blend to a smooth paste. This magic in a jar vindaloo paste can be used on any number of dishes and can be adapted to any taste. Use less red chilli peppers if you prefer a milder taste. Add more vinegar if the paste is too dry while grinding. A little extra won't hurt the flavors. You can also make up a big batch of paste, freeze in an ice cube tray and store the frozen cubes for future use.  

Directions:

Line a skillet with water and saute onions until translucent. Add a splash of water if necessary to prevent sticking. Once the onions are done, add the whole green cardamoms and black pepper corns and saute until the cardamoms pop open with the heat and steam, adding a splash of water or vegetable broth, as needed. After a couple of minutes, add Vindaloo Paste, mix well and add vegetables. Turn heat to medium and toss everything together. Saute for a few minutes to allow flavors to blend and the spices to cook. Then add a cup of water or vegetable broth. If you want your dish soupier, add more water to obtain the desired consistency. Bring to a boil and turn down to a simmer for about 10 minutes. Garnish with fresh cilantro and serve over steamed rice, or with thick bread for sopping up the curry. 

Nutrition Facts (Per Serving): Calories 110 (Fat Calories 12)

Total Fat 1.3 g; Carbohydrates 19.3 g; Fiber 6.1 g; Sugars 6.2 g; Protein 8.5 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!

Savory Southwestern Oatmeal

I made this last weekend and loved it and I made it again this week for dinner when I couldn't figure out what else to make for myself at short notice (after staring at the pantry for a few minutes). Ever since I returned from my trip to India, I've been somewhat lazy and have been making either super quick meals or staring at the pantry for several minutes each night before deciding on what to make. This is another recipe that has been modified from one posted by The Oatmeal Artist and it's a definite keeper. 

Adapted from: The Oatmeal Artist: Savory Mexican Corn Oatmeal

Prep Time: 10 min

Ingredients (Serves 1):

1. 1/2 cup Old-Fashioned (Rolled) Oats
2. 1/4 Small Red Onion (diced)
3. 1/2 cup Frozen Corn
4. 1/4 cup Black beans, rinsed and drained
5. 1 Medium Roma Tomato (diced)
6. 1/2 tsp Cumin
7. 1/2 tsp (Deggi) Red Chili powder
8. 1 tbsp Lemon/lime juice
9. 1 tsp Cilantro leaves, finely diced
10. Salt and Pepper, to taste
11. Hot Sauce, to taste (I used Cholula)

Directions:

Mix Oats, cumin, a pinch of salt and 1/4 cup corn with 1/2 cup water in a microwave safe bowl and microwave on high for 3 minutes, making sure to keep an eye on the bowl so that it doesn't overflow. Once the oats are done, remove from microwave, mix well and set aside. Line a sauce pan with water. On medium heat, saute onions in water until translucent. Add cumin, a pinch of salt, chili powder, the rest of the corn and mix well. Cook for a few minutes and then add black beans. Stir and simmer for a few minutes until beans are warmed up nicely along with the rest of the veggies. Remove from heat, mix with oats and corn, and lemon/lime juice (to taste). Transfer to a serving dish, top with fresh diced tomatoes and cilantro leaves. Serve with hot sauce.  Enjoy!!

Nutrition Facts (Per Serving): Calories 301 (Fat Calories 38)

Total Fat 4.3 g; Carbohydrates 60.5 g; Fiber 10.7 g; Sugars 6.1 g; Protein 12.0 g

Aloo MIrchi Subzi

Some days are just meant to be 'Roti & Subzi Days'!! That's comfort food to an Indian. Some fresh chapatis and one curried vegetable. On this Tuesday evening, that is all I was in the mood for. I had some Russet potatoes, some red and green bell peppers and so it was a night for Aloo (Potatoes) and Mirchi (Sweet Peppers). 

Aloo Mirchi Subzi

Prep Time: 20-25 min

Ingredients (Serves 4):

1. 2 Russet Potatoes, peeled, and cut into 1/2" cubes (about 2 cups)
2. 1 Medium Red Onion (diced, about 1/2 cup)
3. 1 Large Green Bell Pepper (diced, about 1 cup)
4. 1 large Red Bell Pepper (diced, about 1 cup)
5. 2 tbsp Ground Cilantro seeds
6. 1/4 tsp Turmeric
7. 1 tsp Cumin Seeds
8. 1 tsp Deggi Chili Powder
9. 2-3 tbsp fresh, chopped Cilantro leaves. 
10. Salt, to taste

Directions:

Line a pot on medium heat with water and add onion. Saute for a couple of minutes until translucent and add diced potatoes. Saute for a good 10 minutes on medium heat until the potatoes are almost done (fork tender). Add all the dry spices, toss well and then add diced peppers. Mix everything well. Sprinkle chopped cilantro leaves on top, reduce heat to medium low, cover and cook for about 5 minutes until the peppers start to wilt. For this dish, in the end you want the potatoes to be almost a little over-cooked (but you don't let them become completely mushy). And you want the peppers to be cooked and tender, but you want them to retain just a bit of a crunch!! Serve hot, as a side dish with whatever else you're having, or enjoy this dish as your entree with Naan or fresh rotis! Yum! 

Nutrition Facts (Per Serving): Calories 152 (Fat Calories 5)
Total Fat 0.6 g; Carbohydrates 33.8 g; Fiber 6.0 g; Sugars 4.7 g; Protein 4.0 g

Tips for Leftovers:

1. Spread a thin layer of hummus on 2 slices of bread, load up with subzi, bring the sandwich together and grill on a George Foreman, or sandwich maker until crisp. Serve hot with tomato ketchup, or even better, with fresh mint chutney!
2. Roll out a fresh roti (uncooked), load up one half (of the central portion) with subzi, fold over and seal the ends with wet fingers (almost like a large ravioli, or dumpling). Crimp the edges with your fingers, place on a parchment paper lined cookie sheet and bake in an oven (375 F) for 20 minutes (or until crisp), for fresh home-made, non-fried, Samosas! 

Spinach and Tofu Panini

HH Tofu Scramble

Tofu Panini

I made HH Tofu Scramble for breakfast this week and had a bunch of leftovers. I usually modify the basic recipe by adding tomatoes, black beans and a ton of cilantro. I didn't have any black beans yesterday and I used some extra Nutritional Yeast to make the preparation extra-cheesy. Since I'm the only one in my house that'll eat tofu (imagine that!), I had to either re-purpose the leftovers or eat the same thing all over again. I opted for re-purposing .... as ooey gooey cheesy Paninis. 

Prep Time: 5 min

Ingredients (Serves 1):

1. 1/2 recipe tofu scramble
2. 2 slices of bread
3. ~1/2 cup of Spinach

Directions:

Spread a thin layer of leftover tofu scramble on one slice of bread and top off with the spinach leaves. Spread remaining tofu scramble on the other slice of bread and combine both sides. Toast 2-3 minutes in a panini maker, or as I did, in a George Foreman Grill, until both sides are crispy and golden brown. I did not use any butter or oil on the bread or in the tofu scramble. The moisture of the tofu scramble and the spinach makes this sandwich moist enough for it to brown really well on the grill. Enjoy!!

Nutritional Facts for this recipe are the same as those listed on the HH website noted above. A half cup of baby spinach has about 5 calories and calories for bread are variable so please check packaging.

Cilantro Roasted Red Potatoes

Roasted red potatoes are usually a hit in our house. It doesn't matter what seasonings I add, and although I've changed my recipe to be 100% fat-free since I went plant-based, they're still a hit!! Today I decided to try a new recipe that incorporated fresh herbs from my herb garden. We were having tacos for dinner, so the logical herb to use was Cilantro!! This recipe was a success at first try!! Simple and Quick! 

Cilantro Roasted Red Potatoes

Prep Time: 20-30 min 

Ingredients (Serves 4):

1. 2 lbs Red Potatoes
2. 2 tbsp Goya Recaito - Cilantro Cooking Base*
3. 10-12 sprigs of fresh Cilantro, stems removed
4. Salt and Pepper, to taste

Directions:

Preheat oven to 400 F. Wash potatoes well using a vegetable scrubbing brush. Cut each potatoe into 8 wedges and place, skin side down, in a single layer, on a parchment paper lined rimmed cookie sheet. sprinkle with salt and place in the over. After about 10 minutes at 400 F, the potatoes will lose their shine. At this time, you can either leave the potatoes at 400 F until golden brown, or turn the Broiler on HI and cook until each wedge is nicely browned on the outside (about 10 min). Check with a needle or fork to ensure that each potato wedge is cooked well (I usually check one or two of the fattest ones). Remove from oven, transfer to a big serving bowl, add Goya seasoning and fresh cilantro leaves (be generous with cilantro) and toss well. Taste test for salt, add more as needed, and garnish with freshly cracked black pepper!! Serve warm, while still crispy, as a heart-warming side :)

* Goya Recaito is a great condiment to have on hand. I use it sparingly as it does have a little bit of olive oil in it. The bottle says that it has 0 calories per tsp which includes cilantro, green pepper, onion and garlic in olive oil. I figure 6 calories in 2 tbsp (which is more than the 5 calories that caloriecount.com). 

Nutrition Facts (Per Serving): Calories 165 (Fat Calories 4)
Total Fat 0.5 g; Carbohydrates 37.0 g; Fiber 4.0 g; Sugars 2.6 g; Protein 4.4 g

Quinoa & Black Bean Stuffed Peppers

Normal Yoder is back :) Yup! Our local Amish Farmer's Market is finally open. I stopped by yesterday and picked up 3 fresh aromatic green peppers, a head of cabbage, some fresh tomatoes and cucumbers. I decided to make some stuffed peppers for dinner last night. I looked for various recipes online and found quite a few but wanted to make something very simple. So I decided to make a simplified version of all the recipes I read. This one had 6 ingredients total and taste-wise .. it's da bomb in taste and simplicity!

Quinoa & Black Bean Stuffed Peppers

Prep Time: 15 min + 45 min (baking time)

Ingredients (Serves 3 or 6):

1. 3 Bell Peppers, halved, seeds removed
2. 3/4 cup Quinoa, prepare according to package instructions
3. 1 x 15oz can of Bush's Black Beans, drained and rinsed
4. 1 Medium Onion (I used white)
5. 1 tbsp Cumin Seeds
6. A few sprigs of fresh cilantro, diced finely
7. Salt and Pepper, to taste 

Directions:

The stuffing

Line a skillet with water and add diced onion. Saute until translucent and add drained/rinsed black beans. Allow any excess water to evaporate, leaving the dish moist. Add Cumin seeds and saute for another couple of minutes, adding occasional splashes of water, as needed, to prevent sticking. Once cumin is aromatic, add quinoa, toss well and add finely diced herbs. The final stuffing mix should be moist but not runny. Taste test for salt and pepper. Transfer to a bowl and set aside. 

Preheat oven to 350 F. Prepare each of the peppers by cutting in half and removing seeds with a paring knife. If necessary, shave off a piece at the bottom of each pepper to make sure it sits like a flat boat. I diced the shavings into small pieces and added those to my stuffing as well. Line a casserole dish with parchment paper (or cooking spray) and set aside. Using a small spoon, fill each pepper with the stuffing, over stuffing is good as there is nothing in this stuffing to expand. Set each pepper in the casserole dish and bake uncovered for about 30-45 minutes. Typically when the peppers are done, their aroma is released and the house starts to smell like roasted/grilled peppers. Serve warm, as a side. Serve with hot sauce. 

My Assessment: This dish was really filling and very low-calorie for being so filling. We had it as our entree instead of as a side, so I served 1 whole pepper per person and I could only eat about 3/4 of it, with effort.

Nutrition Facts (Per half-pepper): Calories 162 (Fat Calories 14)
Total Fat 1.6 g; Carbohydrates 31.4 g; Fiber 6.5 g; Sugars 3.8 g; Protein 7.7 g

Rassa Aloo

Rassa Aloo simply means Curried Brothy Potatoes. My mom would make something similar to these as a breakfast dish which we would eat with puris (Indian deep fried, whole wheat, flat bread). Although it is derived from a very traditional Indian breakfast dish, my version is a lot higher on protein (in the form of TVP) and has no butter at all. My mom's version was pretty loaded with Ghee - a traditional Indian version of clarified butter. I've used TVP in this recipe because I'm trying to finish up my stock and am moving away from processed soy protein. Feel free to use Seitan or Tempeh, or even extra-firm tofu in this dish. 

Rassa Aloo

Prep Time: 15 min (with pre-boiled potatoes)

Ingredients (Serves 6-8):

1. 2 lbs Red Potatoes, boiled and quartered.
2. 1 x 15oz can of Diced (No Added Salt) Tomatoes
3. 1 cup presoaked TVP Chunks (I use Nutrela)
4. 1 tbsp Ginger-Garlic Paste
5. 1 tbsp Goya Recaito Cilantro Cooking Base
6. 2 tsp Cumin seeds
7. 1 tsp Mustard Powder
8. 1-2 tsp Deggi Chilli Powder
9. 1-2 tsp Garam Masala
10. 1/2 tsp Turmeric
11. 2 tbsp Nutritional Yeast
12. 1/2 tbsp Dijon Mustard
13. 4-6 fresh/frozen Curry Leaves
14. Salt and Pepper, to taste
15. Lemon/Lime juice, to taste
16. Hot Sauce, to taste.

Directions:

Line a pan with water and add ginger-garlic paste and recaito cilantro cooking base. Saute for a couple of minutes and then add diced tomatoes. Saute for a couple more minutes until the tomatoes begin to simmer. Then add 2-3 cups of water (or home-made vegetable broth) to the pan. Bring to a boil and add TVP chunks, remaining spices and potatoes. Cover and simmer for 10-15 minutes. Serve hot over rice or with slices of whole wheat bread. 

My Assessment: I can eat this dish just by itself, without any rice or bread or pasta because the added potatoes provide the starch. The TVP provides the protein and the tomatoes and curry leaves and spices provide all the flavor you might crave for a meal. Some might call it a chunky potato soup. Its pretty darn filling, I must add!!! 

Nutrition Facts (Per Serving): Calories 210 (Fat Calories 21)
Total Fat 2.4 g; Carbohydrates 36.5 g; Fiber 7.7 g; Sugars 6.7 g; Protein 13.1 g

Cilantro Quinoa Khichdi

I hadn't made any Quinoa dinners lately and Tony is a huge fan. He mentioned a few days ago that he'd like some. Then one of my friends on FB posted a picture of a Quinoa and Lentil pilaf that she'd tried for her family. I figured I needed to make that today. I also had a head of white cauliflower that I needed to use this weekend. So I ran a Google search for Quinoa and Lentils and came up with the perfect recipe which used all 3 ingredients that I had on hand. Here's the end result :) Cilantro Quinoa Khichdi

A Khichdi (Kh-itch-dee) is a mildly flavored preparation of lentils and rice, the ultimate comfort food. Variations of the same basic theme (lentils, rice, vegetables) can be found across the entire Indian Subcontinent. Today's preparation excludes the rice, and includes Quinoa instead to up the protein content and lower the carbohydrate content.  

Cilantro Quinoa Khichdi

Adapted from: Food and Wine - Red Quinoa and Lentil Pilaf

Prep Time: 30-40 min

Ingredients (6 Servings): 

1. 1 cup Masoor Dal (whole red lentils, with skin - also called Brown Lentils)
2. 1.25 cup Quinoa
3. 1 Head of Cauliflower, shredded (~2 cups)
4. 1 Large Yellow Onion, diced (~1 cup)
5. 1/2 cup fresh Cilantro leaves (Stems removed)
6. 1 tbsp Garlic
7. 1 tbsp Cumin Seeds
8. 1 tbsp Ground Cilantro Seeds
9. 1-2 tsp Ground Mustard 
10. 1 tsp Onion powder
11. 1 tsp Garlic powder
12. 1 tsp Turmeric
13. Salt and Pepper, to taste
14. Hot Sauce (optional)

Directions:

Rinse lentils in water and transfer to a pressure cooker. Add 3 cups of water (or home-made vegetable broth), for 1 cup of lentils, add turmeric and 1 tsp salt. Pressure cook under high pressure for at 20 minutes. Allow steam to dissipate on its own. Once all the pressure is dissipated, open, drain lentils and save the excess broth for use later. Cover and set aside. Meanwhile rinse out quinoa in running water (until the water runs clear) and transfer to a stock pot. Add 2.5 cups of water, for 1.25 cups of quinoa. Add 1 tsp each of Garlic and onion powders and 1 tsp salt. Bring to a boil and then simmer uncovered until quinoa is cooked through and most of the excess water has evaporated. Cover and set aside. 

While the lentils and quinoa are cooking, in a pan large enough to hold everything, add a thin layer of water. Add minced garlic and saute until aromatic. Then add minced onions and a couple of pinches of salt and cook until excess water evaporates and onions are translucent (~3-4 minutes on medium-high). Add cumin seeds, coriander and mustard powders at this stage, toss well and add shredded cauliflower. Reduce heat to medium and cook this mixture together until the excess water has evaporated. Taste test this cauliflower onion mixture for spices and salt and add more of the same 3 spices and salt, as needed, to taste. At this stage, the mixture should taste 'over' spiced. Remember that you're still going to be adding 1 cup of lentils and 1.25 cups of cooked quinoa. Once the mixture is spiced to your taste, add fresh cilantro leaves (saving a couple sprigs for garnishing) and toss well. The warm cauliflower/onion mix will imbibe the essential oils and flavors from the cilantro leaves as they wilt with the heat. Once ready, toss lentils with the cauliflower/onion mix and the add quinoa and toss everything together. If the mixture appears too dry, add some of the saved lentil broth to add moisture to the dish. Serve warm, with freshly cracked black pepper, and more fresh cilantro leaves for garnish.

Nutrition Facts (Per Serving)*: Calories 201 (Fat Calories 24)
Total Fat 2.6 g; Carbohydrates 39.8 g; Fiber 10.0 g; Sugars 1.9 g; Protein 11.6 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary tremendously.

  

Tofu & Peas w Curry Leaves

I usually keep a pack (or two) of  tofu on hand for emergencies .. or for days when I feel like I eating something more than veggies with my dinner. Yesterday, on the way back from the grocery store, something in the trunk (from one of the other bags) fell atop the tofu container and popped the plastic cover i.e. I was left with a busted pack of tofu that needed to be used soon. I'd also picked up some curry leaves on my monthly trip to the Indian Grocery store and decided to combine the two together this afternoon!

Tofu & Peas Curry

Prep Time: 20-30 min

Ingredients (4 Servings):

1. 1 x 14oz Pack of Extra-Firm Tofu, cut into bite sized cubes
2. 1.5 cup frozen Peas
3. 1 small Roma Tomato, diced into large chunks (1/3 cup)
4. 2 tsp Ginger-Garlic Paste
5. 1 tsp Mustard Seeds
6. 1/4 tsp Turmeric Powder
7. 1 tsp Cumin Seeds
8. 5-6 fresh Curry Leaves
9. 1 tsp Penzey's Sweet Curry powder (optional)
10. 2-3 cups water or Homemade Vegetable Broth
11. Salt and Pepper, to taste

Directions:

Line a deep stockpot with water or vegetable broth and add mustard seeds and curry leaves. Allow these to simmer for a couple of minutes to release their aromas. Then add the remaining spices and peas. Adding more broth to keep everything from drying. Once peas thaw and start to simmer, add tomatoes and tofu and add another cup or so of water or broth. Note that I did not press the tofu since I was adding it to a broth based dish. If you press it, it may absorb some more of the flavors but you'll need to add more broth to make it the same consistency as the pressed tofu will absorb a lot of liquid. 

Tofu & Peas Curry over Brown Rice

The final dish should be soupy like a vegetable soup so add enough broth to ensure that consistency. If you want it thicker, feel free to add less water. I like it soupier because that curry-leaf-flavored broth is the best part. Once everything comes to a boil, cover and allow to simmer for 10-15 minutes. Taste test before serving and add salt, as needed. Serve hot over steamed brown rice and garnish with salt and pepper. 

My Assessment: I loved the aroma of curry leaves in the house. If you're new to Indian cuisine, the aroma and flavor provided by curry leaves is an excellent, yet mild, introduction to the spicy cuisine of the Indian sub-continent. 

Nutrition Facts (Per Serving)*: Calories 158 (Fat Calories 51)
Total Fat 5.6 g; Carbohydrates 13.4 g; Fiber 5.3 g; Sugars 3.2 g; Protein 13.7 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary tremendously.

Mummy's Aloo Gobi

I had some store-bought Naan sitting in the fridge and I really wanted to make a nice Subzi to eat with it. Tony usually prefers something wet with his naan, but I knew I wanted a somewhat drier vegetable. The dish I decided on was a great compromise. Moist enough to stick well to the naan and dry enough to not drip while eating. Cauliflower (New Veggie #38) is a seasonal winter vegetable in India and I remember cool winter afternoons when we would eat Aloo Gobi with fresh chapatis, straight off the griddle. Yum! 

Aloo Gobi w Naan

Prep Time: 20-30 min

Ingredients (2 Servings):

1. 1 head of Cauliflower, cut into bite-sized pieces (~1.5 cups)
2. 1 Idaho Russet Potato, peeled and diced into bite-sized pieces
3. 1 small Red Onion, diced (~1/3 cup)
4. 1/4 tsp Turmeric
5. 1-2 tsp Ground Cumin
6. 1-2 tsp Ground Coriander Seed
7. 4-6 whole pepper corns
8. 1 tsp dried Cilantro leaves 
9. 1/2 tsp Deggi Chili Powder
10. Salt, to taste

Directions:

Mix diced onions and potato together and dry roast in a pre-heated deep skillet for a few minutes. Add spices, except salt and dried cilantro, and mix well. Add a splash of water, as needed to prevent sticking. Now mix in the cauliflower and add another splash of water. Reduce heat to medium low, cover. Every few minutes, uncover, toss well and test cauliflower. Once fork tender, mix in dried cilantro leaves and add salt to taste. The final dish should be very moist with the potatoes almost crumbly and the onions well mixed into both the potatoes and cauliflower. If it feels dry, add another splash of water and mix well until well blended. Serve with fresh chapatis or warm naan. For an added kick ... sprinkle some Cholula Hot Sauce on top of the dish while still steaming hot!! That stuff kicks this dish by several notches into the world of amazing!! :)

Aloo Gobi w Naan

Nutrition Facts (Per Serving): Calories 92 (Fat Calories 4)

Total Fat 0.5 g; Carbohydrates 20.7 g; Fiber 3.8 g; Sugars 3.8 g; Protein 3.6 g

Rosemary Potatoes

Potatoes, especially roasted potatoes, with any kind of seasoning are very well accepted in our family. I've posted a recipe for Herb Roasted Red Potatoes before. Today, I tried a variation of my recipe, using only a lot of rosemary. They turned out really good :) 

Rosemary Roasted Potatoes

Prep Time: 30 min

Ingredients (6 Servings):

1. 20-25 small Red Potatoes, quartered
2. 1 tbsp Ginger Garlic Paste
3. 1 tbsp Goya Recaito Cilantro Cooking Base
4. 1-2 tsp Lawry's Seasoning Salt
5. Pepper, to taste
6. 3-4 Sprigs of Rosemary (fresh)

Directions:

Preheat oven to 375F. Line a cookie sheet with a SilPat mat, or grease lightly with cooking spray. Rinse, clean and quarter potatoes. Transfer to a gallon-sized zip-lock bag, and add all the spices, except of rosemary. Close the bag and toss well. Spread the seasoned potatoes in a single layer on the cookie sheet and bake uncovered for 10-12 minutes. Remove, toss well to turn, mix in sprigs of rosemary and return to the oven for another 10-12 minutes until tender and beginning to crisp around the edges. Leave in longer if you like them crispier. Remove, garnish with freshly cracked black pepper, more fresh rosemary and serve warm. Adding the rosemary too soon makes it char and causes all the essential oils to burn off. That's why I added it only for the last 10 minutes. A friend advised me that if you want your rosemary flavor to be mild, leave the sprigs intact and remove before serving the potatoes. 

My Assessment: A success with the whole family! 

Nutrition Facts (Per Serving): Calories 95 (Fat Calories 2)
Total Fat 0.3 g; Carbohydrates 21.4 g; Dietary Fiber 2.4 g; Sugars 1.3 g; Protein 2.6 g

Creamy Potato Soup

I tried making another loaf of bread in the bread machine today. What would better accompany homemade bread better than a hearty creamy soup. So I had a sack of red potatoes which I decided to put to good use while the bread machine was working its magic.

Creamy Potato Soup w Cremini Mushrooms

Prep Time: 15 min (and 30-45 min simmer time!)

Ingredients (6 servings):

1. 3 lbs Red Potatoes, diced
2. 1 Medium Red Onion, diced
3. 3 stalks Celery, diced
4. 10 oz Cremini mushrooms, sliced.
5. 1/4 cup Cilantro leaves (and a sprig or two for garnish)
6. 1 tbsp Minced Garlic
7. 3 tbsp Kal Nutritional Yeast
8. 1-2 tbsp Corn Starch (dissolved in a little bit of water)
9. 6 cups Water or Vegetable Broth
10. 1 cup Almond Milk
11. 1-2 tsp Sea Salt (to taste)
12. 1/2 tsp Roasted Cumin powder
13. 1/4 tsp Liquid Smoke
14. Pepper, to taste

Directions: 

Line a deep stockpot with water and add diced celery, garlic and onions. Saute until celery is well wilted and turns transparent (it will take longer than the onion). Add chopped cilantro leaves and mix together and then add diced potatoes and 6 cups of water or vegetable broth. Save the rest to add to the soup as it simmers on the stove. Bring everything to a boil, reduce heat to medium low and allow to simmer on the stove until the potatoes are tender and begin to break up (about 15-20 min depending upon the size of the diced pieces). Add sliced mushrooms and nutritional yeast and 1 tbsp corn starch (dissolved in water). Mix well,  add almond milk and let it all simmer for a 5-10 minutes to allow the corn starch to cook and thicken the soup. Add roasted cumin powder and liquid smoke, mix well. Do a quick taste test for salt, adding more as needed. Garnish with freshly cracked black pepper and a sprig of cilantro.

I think he approved of this recipe!!! 

Nutrition Facts (Per Serving): Calories 207 (Fat Calories 9)
Total Fat 1.0 g; Carbohydrates 44.5 g; Dietary Fiber 5.6 g; Sugars 4.0 g; Protein 7.5 g

Mung Dal w Spinach & Peas

Tonight I was craving the comfort of home (got some bad news this morning) and so decided to make a simple dal to serve over rice. I looked at the variety of whole, split, and split-skinned lentils I had and decided on using Mung Dal. This recipe is an enhanced version of what my mom still makes all the time. She tends to make the traditional/authentic unadulterated versions - her dal is just a dal, without any spinach in it!!     

Palak Mutter Mung Dal

Prep Time: 20-25 min

Ingredients (6 servings):

1. 1 cup Split-Skinned Mung Dal
2. 2 cups Baby Spinach
3. 2 cups frozen Peas
4. 6 Sun-Dried Tomatoes (Plain dried, Whole foods 365 brand)
5. 1 (4oz) can of Tomato Sauce
6. 2 tsp Cumin Seeds
7. 1/2 tsp Turmeric Powder
8. 1 tsp Deggi Chili Powder
9. 1 tbsp Goya Recaito Cilantro Cooking Base
10. 1 tbsp Tamicon
11. Salt to taste

Directions: 

Mix all ingredients together (except for the Tamicon) with 4 cups of water and bring to a boil. Simmer until dal is tender and begins to break apart. The preparation should be really soupy, so if it begins to thicken too much add cup or so of water. When the dal is tender, do a quick taste test for salt and add more, if needed. then add the tamicon, stir well and serve over brown rice. 

Nutrition Facts (Per Serving): Calories 168 (Fat Calories 8)
Total Fat 0.9; Cholesterol 0g; Carbohydrates 29.6g; Dietary Fiber 7.6g; Sugars 5.0g; Protein 11.3g

Chunky White Bean Chili

It wasn't particularly cold today. In fact, it was unseasonably warm today. But for some reason, on my drive home, I was craving chili. I didn't have all the ingredients on hand for my Quinoa Chili but I did have enough ingredients to think up a new recipe. I've been meaning to find a recipe for a White Bean Chili for a while and so today, I decided to cook something up with what I had at home ... and for a first attempt, it came out really good. Tony loved it enough that he wants to take leftovers for lunch :)

Chunky White Bean Chili

Prep Time: 20-25 min

Ingredients (4 Servings):

1. 1 cup white Quinoa, rinsed and drained
2. 2 x 15oz cans of Butter Beans, drained and rinsed
3. 2 Russet Potatoes, diced
4. 3 tbsp Dried Minced Onions (or a medium white onion, diced)
5. 1 tbsp Minced Garlic
6. 2 tbsp Dried Cilantro
7. 6 cups of Water or Home-made Vegetable Broth
8. 2 cubes Knorr Vegetarian Vegetable Bouillon 
9. Salt & Pepper, to taste

Directions:

Bring water or broth to boil in a deep pot. Add all ingredients, bring to a boil and simmer for 15-20 min until potatoes are tender and the Quinoa releases its germ rings. Taste test for salt/pepper. Serve simmering hot!! 

Non-Chunky :) White Bean Chili, with extra broth, if you like it soupy!

Nutrition Facts (Per Serving)*: Calories 440 (Fat Calories 36)

Total Fat 4.0 g; Cholesterol 0 g; Carbohydrates 82.6 g; Dietary Fiber 12.8 g; Sugars 3.3 g; Protein 20.2 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary.

Lentil & Vegetable Khichdi

I've blogged about Khichdi (Kh-itch-dee) before. It is typically a very mildly flavored, and rather thick and soupy preparation of lentils and rice. Today I started out making a lentil soup with vegetables. I added brown rice to it ... and inadvertently over-cooked it and it ended up as a Khichdi. So here it is ... it wasn't my prettiest dish .. but it tasted pretty awesome! And look at the whopping amounts of dietary fiber and protein and carbohydrates in each serving. This is a nutritionally dense meal if  you ever saw one. 

Lentil & Vegetable Kitchdi

Prep Time: 15 min

Ingredients (6 Servings):

1. 1 cup Masoor Dal (Red lentils, split and skinned)
2. 1 cup Brown Rice
3. 1 tbsp Ginger-Garlic Paste
4. 1 tbsp Goya Recaito Cilantro Cooking Base
5. 1 x 15oz can of Hunts Fire-Roasted Garlic Diced Tomatoes
6. 1 pk (12 oz) frozen baby Brussels Sprouts
7. 1 pk (12 oz) frozen Okra
8. 1/2 tsp Turmeric
9. 2 tsp Cumin Seeds
10. 2 tsp Tamicon (or lemon/lime juice, to taste)
11. Salt and Pepper, to taste

Directions:

Add all ingredients (except tamicon) to a pressure cooker and add 5-6 cups of water, or home-made vegetable broth. Pressure cook under high pressure for 10 min. Release steam immediately, mix tamicon (tamarind concentrate) and serve steaming hot. If using a regular pot of the stove-top, you may need to adjust the water as it cooks, and it may take longer than 10 minutes (cook until rice is tender, the lentils will be done much quicker). I cooked mine for 15 minutes which was a bit much. As you can see from my picture above, my okra was pretty much disintegrated and my Brussels Sprouts were pretty mushy too! 

Nutrition Facts (Per Serving): Calories 303 (Fat Calories 28)

Total Fat 3.1 g; Cholesterol 0 g; Carbohydrates 56.3 g; Dietary Fiber 15.8 g; Sugars 4.0 g; Protein 14.5 g

Oven Roasted Russet Potatoes

I was in the mood to have a baked potato this afternoon. But I didn't really want to make it in the microwave because I've never liked the slightly chewy outer portions where the microwave sucks the life out of the potato (over dries it!). So I turned the oven on and once it was preheated, I scrubbed and washed my potatoes and discovered that we were out of Aluminum foil. So ... how am I supposed to bake a potato without foil? I honestly have no clue. Oh well .. change of plans. I decided to make oven-roasted potatoes instead. 

Oven Roasted Potatoes

Prep Time: 20-25 min

Ingredients (Serves 6):

1. 3 Russet potatoes, cleaned and cut into 8 wedges each
2. 1 tbsp Ginger Garlic Paste
3. 1 tbsp Goya Recaito Cilantro Cooking Base
4. 1 tbsp dried minced Onions
5. 2 tsp McCormick's Steak Seasoning
6. 1 tsp Garlic powder
7. Salt to taste

Directions:

Preheat oven to 350 F. Toss potato wedges and spices together in a large bowl. Add a splash of water or vegetable broth if needed to help the seasonings stick to the potatoes. Place wedges on a Silpat-lined baking sheet, skin side down and roast uncovered for 15-20 minutes until a pin inserted into the thickest part of the wedge glides in and out. Turn on broiler on Hi for 2-3 minutes to help brown the potato wedges. They're done when you see small browned up bubbles on the cut surfaces. Garnish with fresh cilantro, cracked black pepper and lemon/lime juice. Yum!

Nutrition Facts (Per Serving): Calories 83
Total Fat 0.2 g; Cholesterol 0 g; Carbohydrates 18.2 g; Fiber 2.7 g; Sugars 1.5 g; Protein 2.0 g

Roasted Cauliflower and Black Bean Soup

Sitting at home on a lazy Saturday afternoon, with no plans for the day, I felt the need for a hearty wholesome soup. I had New Veggie #66 - A Green Cauliflower - sitting in the fridge for the last few days and while I knew I wanted to roast it, I knew I wanted to do something more! 

Roasted Cauliflower & Black Bean Soup

Prep Time: 30 min

Ingredients (6 servings):

1. 2 x 15 oz cans of Black Beans (~3 cups, drained and well rinsed)
2. 1 head of Green Cauliflower, cut into bite sized florets (~2 cups)
3. 2 Portabella Mushroom caps, diced
4. 1 Medium White Onion, diced
5. 2 tbsp Garlic, minced
6. 8 cups of home-made no-added-salt Vegetable Broth, or water
7. 1 tbsp Miso
8. 1 tbsp 'Better than Bouillon' Mushroom Base
9. 1/2 tsp fresh Rosemary, diced finely
10. 2-3 tbsp fresh Cilantro, diced finely
11. Salt and Pepper, to taste
12. Lemon/Lime Juice, to taste

Directions:

Preheat oven to 350 F. Line a baking sheet with parchment paper, or Pam and spread cauliflower florets in a single layer. Place in oven and turn the broiler on Hi. Monitor the progress of the cauliflower as your prepare the rest of the soup. Turn florets over after about 5-7 minutes, and if needed, turn the broiler down to Lo. Roast until the florets are tender (not mushy) and aromatic, and a hint of brown at the tips. Mine took about 8 min on Hi, and 10 min of Lo before the aroma and look was just right. 

Roasted Cauliflower & Black Bean Soup

While the cauliflower is roasting, line a deep pot with water or broth and add garlic and onions. Once the garlic begins to release its aroma add the black beans, and mushroom base and the remaining broth (yes, it will look very soupy at this time) and bring to a rolling boil. Reduce heat to allow a simmer and add rosemary, cilantro and diced Portabella mushrooms. Simmer for 15 min. Once the cauliflower is done roasting, remove the sheet from the oven and allow to sit for a couple of minutes (which allows the outside of each piece to dry up some, which prevents them from disintegrating in  the soup). Then add each floret, piece by piece, to the soup and once all the pieces are added, give the whole thing a gentle stir. Turn off heat, dissolve miso in a few tablespoons of water and add to the soup. Mix again gently and then cover and let sit for 5 minutes to allow the flavors to meld before serving with freshly cracked black-pepper and/or a few drops of lemon juice, with warm bread. 

My Assessment: My DH had 2 bowls. He preferred it without the lemon juice. I liked mine better with a few added drops of lemon juice. Both of us ate it with some of last night's bread. Li'l Nik didn't want nothing to do with the soup :) ... we loved it!!

Nutrition Facts (Per Serving)*: Calories 161
Total Fat 0.9 g; Cholesterol 0 g; Carbohydrates 34.5 g; Fiber 8.9 g; Sugars 3.4 g; Protein 10.4 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary tremendously.