Indian Pantry Must-Haves

I recently started a group on Facebook called Indian Plant Based Whole Food Junkies and one of the questions asked almost within the first couple of days of the group's inception was "What are the most essential items in an Indian Pantry?" .. so by popular demand, here's a list. I've listed most of the ingredients I have in  my pantry and marked them as Essential, Useful and Occasional.

Spices:

Ajwain (Carom seeds) (O)

Asafoetida (O)

Bay Leaves (U)
Black Pepper and Black peppercorns (U)

Cardamom, Green (U)

Cardamom, Black (U)

Chat Masala (U)
Chilli Powder (U)
Cinnamon (sticks or ground) (U)

Cloves (whole or ground) (U)

Coriander (Cilantro) Seeds (whole or ground) (E)

Cumin Seeds (whole or ground) (E)
Fennel Seeds (O)
Fenugreek Seed (O)
Garam Masala (U)

Mango Powder (Amchoor) (O)

Mustard Seeds (U)
Nigella or Onion Seeds (O)
Nutmeg (U)

Pomegranate Seeds (O)
Poppy Seeds (O)
Saffron (O)
Sesame Seeds (O)
Star Anise (O)
Turmeric (E)

Salt (E)

Dry Pantry:

Chickpea Flour (U)

Dried and/or Canned Beans, all varieties (E)
   Kidney Beans
   Pinto Beans
   Chick Peas
   Black Gram (Dark Chick Peas)
   Black Eyed Peas

Dried Lentils (Whole, Split and Skinned varieties) (E)
   Arhar (Toor) Dal
   Chana Dal
   Masoor Dal
   Mung Dal
   Urad Dal

Garlic (E)

Onions, preferably red (E)
Rice, Basmati, Brown or White (E)
Tamarind Pods or Paste (U)

Tomatoes, Canned (diced, paste, sauce) (U)

Whole Wheat Flour (for home-made bread) (U)

Refrigerator or Freezer:

Cilantro Leaves (U)
Coconut Flakes (U)
Coconut Milk (O)
Curry Leaves, fresh or frozen (O)
Ginger, fresh (E)

Ginger-Garlic Paste (U)

Mint Leaves (U)
Tomatoes (E)

.. for the love of a Masaaldaani!

A Masaaldaani, or a Spice Box, is an essential part of Indian cooking and after many years of looking for the right (and reasonably priced) one, I finally am the proud owner of my very own Masaaldaani! My sister, bless her heart, will question my sanity at my excitement about a new spice box. Its just a silly old spice box she'll say ... what are you? Pregnant and tied to the stove? ... But the fact of the matter is that for both of us .. a Spice Box evokes memories of childhood days spent in the kitchen watching my mom fill the house with some delectable aromas. 

A traditional Masaaldaani is a round, stainless steel container that holds 7 or 9 small bowls for individual spices. Each one holds one's most commonly used and traditional Indian spices. The ultimate combination depends upon the region of India one might have grown up in. In Southern India, you might see split skinless urad dal (black lentils) and mustard seeds, while in the North, you might see Cardamom seeds and black peppercorns. They are usually small containers (mine is about 7 inches in diameter) and have a solid or glass-topped lid. Because most lids aren't completely air tight, spice boxes only hold enough spices to last a few days. Long term storage in a spice box is not advisable because they do lose aromatic essential oils when stored in open containers. The advantage however, of a Masaaldaani, is that it saves you from hunting for your favorite spices when you're ready to cook.

Traditional spice boxes can cost anywhere from $50 to $100 range at Indian Grocery stores. I've seen a few that cost that much and looked like they would break if I breathed on them wrong. I found mine for $10 at World Market and I knew I had to bring it home with me. It is sturdy, hammered steel, has a glass-window in the lid and is just the perfect size for me with its 7 compartments. I've started out mine with what I think are my favorite spices .. and I may switch some out as time goes on ... So what's in my Masaaldaani today?

1. Salt .. because one needs to feel the salt as you dust it on your dishes. And no one can estimate salt with a spoon, or with a shaker. 
2. Turmeric .. with its lusty ochre color is right next door. It is used to flavor and add color. It is a plant product (ginger family) and it is considered to have immense antioxidant powers. 
3. Deggi Mirch .. has a bold red color and is right next to the turmeric. It adds color and flavor without much heat.
4. Coriander Powder (Dhania) .. is the brownish powder on the other side of turmeric. It is the dried ground up seeds of the cilantro plant. This is a sweet, slightly tangy spice that adds depth and texture to Indian dishes.
5. Black Peppercorns .. are used to add a ton of flavor and warmth to North Indian Dishes such as kormas and pulaos. They include all the essential oils offered by ground pepper, but often without the heat because the oils are trapped inside the peppercorns. 
6. Cumin Seeds .. are an essential ingredient in Indian as well as Mexican cuisine. They add a distinctive and somewhat strong flavor with a warm perception on the taste buds due to the essential oils .. such as cuminaldehyde. Cumin seeds make a killer tortilla soup ;)
7. Cloves and Cardamoms .. offer the same benefits as black peppercorns. Warmth on the tongue and their own distinctive flavors. These last 4 ingredients are the main ingredients of Garam Masala. 

Armed with this baby, I can cook up pretty much any Indian dish. Let the Hunger Games begin .. and may the odds .. be evahh in my fayvah!! :)

Be sure to check out my Recipe Index for Whole-Food, Plant-Based, No-Added-Oil recipes and my Herb & Spice Fact of the Day page for information about individual spices. You can also like Rugrat Chow! on Facebook. Thanks!

Herb & Spice Fact of the Day

Green Cardamom (Elaichi) is a small green triangular (in cross section) seed pod, with a thin and papery outer shell, with the inside containing small, aromatic, dark brown to black seeds. It is the third most expensive spices by weight, out-priced  in market value only by saffron and vanilla. It has a strong, unique, intensely aromatic, resinous and quite surprisingly refreshing fragrance. In India, it is often used as a mouth-freshener or after-mint. In cooking, it is used both in savory dishes as well as desserts and imparts characteristic flavors to both. Interestingly, while it is used primarily in Asian, Middle-Eastern and a few Nordic countries, the current world's largest producer of Cardamom is Guatemala - which produces 25,000 to 29,000 metric tons. India and Sri Lanka produce about half that quantity (together) and perhaps use most of it ;) 

In the US, although few Americans have probably tasted cardamom by itself - I would estimate that a large percentage of Americans have tasted it in the form of Starbucks Spiced Chai where Cardamom is a major ingredient (along with cinnamon, ginger root and cloves). While the ground spice is sold in the US and in other countries, this spice is best stored in pod form which helps preserve the essential aromatic oils. Although the pods may lose their distinctive green color over time, the seeds will retain most of the flavor. 

Medicinally, green cardamom is used as a broad-spectrum anti-microbial and is used to treat a variety of infections of the teeth, mouth, gums, throat etc. It is believed to help in reducing heartburn, chest/lung congestion (hence its use in Chai) and a variety of digestive disorders (intestinal spasms, IBS, gas, constipation etc.). A quick Google search revealed a whole host of essential oils in cardamom - close to 15 listed on Wikipedia alone. Chewing on the seeds or fresh pods has been used in Ayurvedic medicine as an antidote for bad breath and as a way of maintaining oral hygiene and health. Some people believe that Cardamom may even be an aphrodisiac .. I haven't yet tested, or known that property to work ;) 

Herb & Spice Fact of the Day

Photo Courtesy: kashmirkesarkingdom.com

Saffron (Kesar or Safran) is derived from the flowers the Saffron Crocus. The plant bears only up to 4 flowers in a growing season which is why Saffron is perhaps one of the more expensive spices (by weight) on the market. Each flower only has 3 crimson stigmas, each the distal end of an ovary (the female portion of the flower). The stigmas are painstakingly harvested, dried and are used as a seasoning and coloring agent in the Middle East and South East Asia.   Its golden yellow color and distinct flavor imparts depth to dishes from Paella to Biryani and Indian desserts  Iranian saffron is said to the best and most potent quality. They also produce 90% of the world's saffron. 

Photo Courtesy: www.rebellesociety.com

The stamens and anthers, which are the male portion of the flower are odorless and tasteless and often yellow in color. Those are sometimes mixed into true saffron, or sold exclusively by themselves, to unsuspecting customers.  In the US, McCormick Saffron is authentic and expensive (about $18 for 0.06 oz). Indian and middle-eastern grocery stores offer better prices on it. Always remember to look for a deep reddish orange color. If it is pale, but the pack down and move along to another store. It is unlikely that you will have a chance to inhale the aroma of saffron until you get home as containers are usually sealed tight to maintain the essential oils. 

Saffron has a long history in traditional medicine. It is believed to have antocarcinogenic, antimutagenic, antioxidant and immunemodulating properties. Saffron laced teas have traditionally been used to help with seasonal depression during the long winter months. There is anecdotal evidence for all kinds of other benefits - it slows down macular degeneration and retinitis pigmentosa. It is believed to relieve stomach aches - it was often mixed in milk for kids to prevent colic. 

Another interesting benefit I've read about is that Saffron (specifically Crocin, derived from Saffron) helps promotes learning, memory retention, and recall capacity. Based on some early study results, some scientists believe that saffron might be useful in the treatment and management of age related mental impairment. I've not seen the data so I'm unlikely to believe it ;)

Whether you are a skeptic like me, or a believer, you will fall in love with the aroma and flavor of Saffron. Give it a try. 

Herb & Spice Fact of the Day

Curry leaves belong to the curry tree, a tropical tree native to India and Sri Lanka. It produces small highly aromatic leaves that are used in a lot of Indian curries common to Western and Southern India. 

Typically used fresh, the leaves have a very short shelf-life after being removed from the tree. The leaves are also rich in iron. Although the name evokes images of 'CURRY' the flavor of curry leaves is quite unique and does not match traditional curry powders that most people identify with curry. 

Traditionally, curry leaves are toasted in oil before any other ingredients are added. I added them to a broth lined pan instead of oil and the whole house smells like divine. As the leaves cook into the dish, they infuse volatile oils and aromas into the dish. Once done, the leaves can be removed although eating a leaf or two will not harm anyone.  To preserve, separate each batch of 4-6 leaves (that's the amount used per dish) between folds of paper towel or parchment paper and freeze in a zip-lock bag. Unlike some of the more tender herbs, curry leaves maintain their texture and flavor really well in the freezer and you won't be able to tell the difference between fresh and frozen leaves.  

They can be used dry however, the aroma is largely lost with drying. The leaves have a long history in traditional Indian medicine (Ayurveda). They are valued for their anti-diabetic, antioxidant, antimicrobial, anti-inflammatory and hepatoprotective, and anti-hypercholesterolemic qualities. Interestingly, a study was published in 2001 showing that Girinimbine - one of the many alkaloids found in curry leaves - inhibits growth and actually promotes cell death in human hepatic carcinoma cells (in culture!) ... so eat away!! 

Herb & Spice Fact of the Day

Deggi Mirch or Kashmiri mirch is an Indian spice made by blending roasted dried red bell peppers and Kashmiri red chilies. 

It has a mild heat and a deep red-orange color. It is often used for its color more than its heat as it impart a deep red color when cooked. It northern India, it is liberally added to curries, dals, kebabs, soups and stews. It has a rich bold (almost smoky) flavor with a heat index of 1500-2000 Scoville units. In comparison, Cayenne peppers are around 50,000 SHU. 

Deggi chilis are a great way to add the color and flavors of chili peppers, without the heat.

Herb & Spice Fact of the Day

Ajwain (Carom) seeds are a pale tan in color and look like a smaller version of cumin seeds. 

The overall flavor is similar to Thyme, with a strong, dominant flavor. In Indian cuisine, ajwain is often used in vegetable dishes (for its distinctive taste) and in pickles (for its preservative qualities). It is believed to aid in digestion and also in reducing flatulence (e.g. from consuming beans). When distilled, Ajwain produces Thymol which is used a medicinal ingredient in Ayurveda! Water boiled with ajwain is used for relieving symptoms associated with diarrhea, dysentery and indigestion. For colds and flu-like symptoms, inhaling the steam of ajwain water has been shown to be effective. And ajwain oil massage has been shown to provide relief rheumatoid arthritis and joint pain.

Herb & Spice Fact of the Day

Mustard Seeds are small round seeds obtained from a variety of mustard plants. The small (1-2 mm) seeds range in color from pale yellow to black. Each of the 3 major varieties of mustard produce pungent aromatic seeds with the mildest being the white mustard. 

In Christian mythology, Jesus used the mustard seed as a parable for the kingdom of God. He mentions hows it initially starts small but grows to be the biggest of all garden plants. 

Mustard seeds are used as a whole or ground spice and are often used also to extract mustard oil, which features prominently in Southern Indian cuisine. With its excellent preserving qualities for foods and is often used for pickling and to make the often used condiment - mustard. 

The seeds have 46-48% oil and close to 43.6% protein, so are nutritional super-powers, but are also packed with calories so should be used sparingly (~500 calories/100g). The seeds are high in essential oils as well as plant sterols such as brassicasterol, campesterol , sitosterol, avenasterol and stigmasterol. They also contain sinigrin, myrosin, erucic, eicosenoic, oleic and palmitic acids. Although rich in calories, they are also well packed with fiber and are actually recommended in cholesterol and weight reduction programs. The seeds also flavonoid antioxidants such as carotenes, zeaxanthin and lutein and have small amount of Vitamins A, C and vitamin K and E (tocopherol-γ). 

In traditional medicine, mustard seeds have traditionally been used to relieve muscle pain, rheumatism and arthritic pain. In India, mustard oil is applied over scalp and is believed to stimulate hair growth. and in traditional medicine, the ground seeds (meal) have been shown to act as a laxative, a stimulant of the gastric lining and have been shown to increase intestinal secretions.

Herb & Spice Fact of the Day

Fennel has previously featured on this blog as New Veggie #7. This time it appears not as a green bulb, but as the seed. 

Fennel is a highly aromatic and flavorful herb. The seeds have a sweet, anise-like flavor and are often used as a spice. More often, fennel seeds are consumed raw as an after-mint because of their digestive and medicinal qualities. 

See my post and also this website for more information on fennel.

Herb & Spice Fact of the Day

Asafoetida is a dried latex gum (gum oleoresin) extracted from the roots of plants in the Ferula family. It has a rather strong, somewhat unpleasant and pungent odor and is an acquired taste (for sure). 

These plants are cultivated and used mainly in the Indian sub-continent. Once cooked, Asafoetida has a smooth leeky flavor. Its primary use is as a digestive aid (hence the reason why this recipe is gentle on the stomach). It is known to reduce the growth of some kinds of gut microflora thereby reducing flatulence. In fact, a concentrated solution of asafoetida in water is often rubbed on the bellies of newborns and infants to reduce symptoms of flatulence and colic. In the practice of Ayurveda, traditional Indian medicine, Asafoetida is held in high regard as it has been shown to be effective against a variety of ailments - bacterial and infections, stomach ailments, digestion, asthma, bronchitis, whooping cough, epilepsy etc. In the western world, asafoetida is used on fishing baits for catfish and pike.

Herb & Spice Fact of the Day

Sage, or Salvia is a perennial shrub with woody stems and greenish-grey leaves. 

It has been used since ancient times for warding off evil, for snake bites and for supposedly increasing fertility in women. 

It has a savory, slightly peppery flavor and is a common ingredient in Italian, Balkan and Middle-Eastern cooking. In American cooking, Sage & Onion stuffing is often used for roasting Chicken and Turkey. Dried leaves are often used as a rub for meats and cheeses. 

Sage tea, is used is several parts of the world as a domestic remedy for the common cold. There is evidence to show that Sage is effective as an anti-perspirant, antibiotic, antifungal, astringent, antispasmodic, and estrogenic. There is also some evidence to show that Sage may be effective in the management of mild to moderate Alzheimer's disease and also in management of hyperlipidemia. Active ingredients incude essential oils (e.g. cineole, borneol, thujone), organic acids (e.g. tannic, oleic, ursonic), niacin, nicotinamide, flavones, flavonoids and estrogenic compounds.

Herb & Spice Fact of the Day

Spearmint or Garden mint has long been used by humans in drinks and garnishes and chutneys because of its characteristic menthol aroma. It uses underground runners to propagate so is best cultivated in a container instead of in the ground because it has a tendency to easily grow wild. My first experience with 'mint gone wild' was a long long time ago at a cabin in the Himalayas. We were there on a family camping trip and there was a fresh water spring in the back yard with the freshest, most refreshing water. My aunt who was with us discovered that a few hundred years upstream there was a huge patch of 'mint gone wild'. As the babbling brook ran through the mint leaves, the mint imparted its freshness to the water. Here's a picture from that camping trip - with my aunt on the left :) !! It was a long time ago but every time I eat a mint flavored drink, I remember Badi-Ma and that trip to Har-ki-doon!! 

Spearmint is packed with numerous health benefiting vitamins, antioxidants and phytonutrients. Unlike some of the other stronger mint varieties, spearmint has a low levels of menthol which make it rather pleasant on the palate when it is added to drinks. Other essential oils include areα-pinene, β-pinene, carvone, cineole, linalool, limonene, myrcene and caryophyllene. These are supposed to help relieve fatigue and stress. The herb parts of spearmint are also very good in minerals like potassium, calcium, manganese, iron, and magnesium. Iron is required for enzymes in cellular metabolism and synthesis of hemoglobin. Potassium in an important component of cell and body fluids that helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. 

Spearmint is also rich in many antioxidant vitamins including vitamin A (provides 4054 IU or 135% of RDA), beta carotene, vitamin C, folates (26% of RDA), vitamin B-6 (pyridoxine), riboflavin and thiamin. Along with the nutritional uses, spearmint has also found its place in traditional as well in modern medicine. It has been used as a remedy for minor ailments such as headaches, nervous strain, fatigue and stress, as well as for the respiratory problems; helping with asthma and bronchitis. It has been useful for digestive problems including nausea, flatulence and hiccups as it relaxes the stomach muscles. Menthol is an analgesic, local anaesthetic and has been used in toothpaste and mouth refresheners. On the skin, when used as cream or lotion, mint extracts and menthol may help relieve the itching of pruritis, dermatitis and hives. Its also used in massage oils as it with headaches, stress, fatigue, and nervous conditions and to relieve itching. So bring on those mojitos and the mint iced teas ... there's a lot of good stuff in this cool herb!

Herb & Spice Fact of the Day

Cilantro also known as Coriander (Hindi: Dhania - धनिया), is an annual herb. It is native to Southern Europe, North Africa & South West Asia. It is a soft, hairless plant with leaves that are broadly lobed at the base of the plant, and slender and feathery higher on the flowering stems. The leaves have a sharp pungent aroma, with citrus overtones. Some people identify it as an unpleasant "soapy" taste or a rank smell. Interestingly, there appears to be a genetic component to the detection of "soapy" versus "herby" tastes. The fresh leaves are an ingredient in South Asian, Chinese and Mexican cuisine. Most people have enjoyed it in salsa and guacamole and as a garnish in Indian dishes. As heat tends to diminish the flavor, coriander leaves are often used raw or added to the dish immediately before serving. Cilantro seeds are also used in Indian cuisine, in curries and also in pickles.

Like other herbs, cilantro leaves and seeds are rich in antioxidants, with the leaves being especially potent and contain essential volatile oils such as borneol, linalool, cineole, cymene, terpineol, dipentene, phellandrene, pinene and terpinolene and numerous anti-oxidant polyphenolic flavonoids such asquercetin, kaempferol, rhamnetin and epigenin. In addition, cilantro leaves and seeds have been used in traditional medicine as an antibacterial, anxiolytic, analgesic, aphrodisiac, anti-spasmodic, deodorant, digestive, carminative, fungicidal, lipolytic (weight loss), stimulant and stomachic. activity. In traditional Indian medicine, cilantro seeds are also used as a diuretic and carminative agent. Cilantro is one of the richest herbal sources for vitamin K and there is also some evidence to support that cilantro consumption can reduce LDL "bad" cholesterol. So go ahead ... and sprinkle away!! Here's a picture of my cilantro plant from my very own herb garden. Its been going for a little over 6 weeks now ... so Yay! for not having killed it with my black thumb!! :)

Herb & Spice Fact of the Day

Having nightmares? Place a little thyme under your pillow for a restful night! Thyme has been used for healing, good health, and cleansing. The ancient Egyptians used thyme in the mummification process. The ancient Greeks sprinkled thyme in their baths and used it on bandages to prevent infection. The ancient Romans used thyme in the treatment of depression. Thyme was also placed in coffins to ensure passage to the next world. Needless to say, thyme is packed with numerous health benefiting phytonutrients (plant derived compounds), minerals and vitamins that have made it so popular since ancient times. 

The essential oil, Thymol, is the main ingredients in thyme and it has been shown to have antiseptic and anti-fungal properties. Other volatile oils in thyme include carvacolo, borneol and geraniol. It also contains flavonoids and Phenolic antioxidants like zeaxanthin, lutein, pigenin, naringenin, luteolin, and thymonin. Fresh thyme has one of the highest antioxidant levels among culinary herbs. 

Thyme also is a rich source of B-complex vitamins, beta carotene, vitamin A, vitamin K, vitamin E, vitamin C and folic acid (Vitamin B9). There are more than a 100 varieties of thyme and each one has a slightly distinct taste. In general, thyme has a slightly pungent, spicy, clove-like flavor. It has a strong flavor, so a little bit goes a long way.

Herb & Spice Fact of the Day

Basil known often as the king among herbs, is one of the oldest and most popular culinary herbs. 

It belongs to the genus: Ocimum and is a highly revered as a "holy herb" in many traditions all over the world, including India. There is a potted Tulsi (Ocinum sanctum) in every Hindu household in India and women across the country start the day by watering it and including it in their daily prayers. Basil grows best in warm, tropical climates. The leaves are light green, silky, about 2.5 inches long and 1 inch wide. 

There are several differnt varieties of Basil. The "Mediterranean" cultivar is typically called sweet basil, has light green leaves as opposed to "Asian basil" (Ocinum sanctum) that has large, hairy stems and stalks with pink flowers, purple or red leaves and has stronger ‘clove’ like flavor. There is also lemon basil, which has "lemon" flavor. Thai basil (O. basilicum 'Horapha') is similar in characteristics to Asian basil but features narrow, pointed, light green color leaves with a sweet licorice aroma. 

Basil leaves contain polyphenolic flavonoids like orientin and vicenin, which have anti-oxidant properties, essential oils such as eugenol, citronellol, linalool, citral, limonene and terpineol, which have anti-inflammatory and anti-bacterial properties. Basil leaves contain exceptionally high levels of beta-carotene, vitamin A, cryptoxanthin, lutein and zeaxanthin, which are all protective antioxidants that help fight various disease process. In India, basil leaves are often mixed in tea to protect against the common cold, flu, seasonal allergies etc. It imparts an aromatic flavor to the tea. All in all, Basil deserves its title of King among herbs. Basil has a slightly sweet peppery flavor, with a delicate menthol/minty aroma.

Herb and Spice Fact of the Day

Turmeric (Hindi: हल्दी) is one of the most important spices in India. 

It is used in practically every dish whether it contains meat, or vegetables, or rice. Depending upon the amount used, it colors the food to a pale yellow, or deep orange. Turmeric has been used in India for over 3000 years and has been shown to have extensive medicinal properties. 

Its active ingredient Curcumin has been tested extensively for its anti-inflammatory and anti-oxidative properties. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns. Mixed with milk and clarified butter, it is useful in reducing the symptoms of the common cold. Mixed with oils in a thick paste, and applied to wounds, it is useful in wound healing and reducing scars. 

Growing up in India, my grand mother would make potions at home for virtually every ailment and they included turmeric in some form. Curcumin has been explored as a natural painkiller and for its anti-inflammatory, anti-proliferative effects against a variety of cancers.

Note: Curcumin is poorly absorbed in the body but co-consumption of piperine, a natural active ingredient in black pepper,  has been shown to increase Curcumin absorption by as much as 2000%.