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!

Creamy Potato Soup

Crispy fall weather brings with it evenings when all we eat for dinner is a bowl of hearty soup. Today was the first really chilly day of the year. We went on an approximately 4 mile hike (brr!) and came home and lazed for a few hours. Having been frozen to the bone earlier, both HOMY* and I wanted soup for dinner. I had some shredded potatoes in the freezer that I'd picked up on a whim and I decided to use those today. Simply potatoes has not added oils in their freezer packs so they're great to have in the freezer for on days you run out of fresh stuff.

Prep Time: 30 min

Ingredients (Serves 2):

1. 1 x 12oz Simply Potatoes (Shredded Hash Browns) or 3 cups fresh shredded potatoes
2. 1 Medium Red Onion, diced
3. 1.5 cup Non-Dairy Milk
4. 1 tbsp Minced Garlic
5. 1 tbsp fresh or dried Scallions
6. 2 tsp dried Basil
7. 2 tsp Brown Miso
8. 1 tsp Liquid Smoke
9. 1 tbsp Soy Sauce
10. Salt and Pepper, to taste

Directions:

Line a stock pot with water and add red onion, minced garlic and scallions. Bring to a boil, reduce heat to medium low and cook until the onions are translucent. Add potatoes and non-dairy milk (of choice). Bring to a boil and then reduce heat to medium. Cover and allow to simmer for about 10 min. After the potatoes are cooked and beginning to break down, add basil, liquid smoke, soy sauce and stir.

Add more water to achieve the desired consistency (making sure to boil and simmer for a few minutes every time you add more water, else the soup will taste watery). Remove from heat when done, stir in Miso. Taste test for salt, and add more as needed.

Serve immediately with warm bread for sopping. Enjoy! We licked our bowls clean!! 

* HOMY = Husband of Many Years (term coined by my dear friend, Bindu! Thank you, Girl!)

Nutrition Facts (Per Serving): Calories 242 (Fat Calories 29)
Total Fat 3.2 g; Carbohydrates 44.5 g; Fiber 7.0 g; Sugars 2.6 g; Protein 5.7 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 Keema Pulao

As most of my regular readers know, rice is a staple in the RRC household. Whether it is steamed brown rice with stir-fried veggies, or white basmati rice with red beans or lentils, or black rice in summer salads!! I'm a rice freak :) !!! Today's recipe was inspired by my need to use a package of mushrooms and my 5 year old son's lack of desire to eat anything that looks like a mushroom. 

Prep Time: 30 min

Ingredients (Serves 4):

1. 1 cup Basmati Rice
2. 2 cups Water
3. 1 Small Red Onion 
4. 10 oz White or Cremini Mushrooms
5. 1 tbsp Cumin Seeds
6. Salt, to taste

Directions:

Rinse the rice well in several changes of fresh tap water (until the water runs clean) and set aside. Using a food processor fitted with an S-blade, finely mince the red onion. Transfer to a heavy lidded pot such as a Le Creuset French Oven (I use a 5.5qt pot). Saute the onions on Medium high heat until beginning to golden brown. Add occasional splashes of water anytime the onions begin the stick to the bottom of the pot. Using the same food processor, finely mince the mushrooms (stems included) to the consistency of fine mince-meat (also called keema). Once the onion is golden brown, add mushrooms, mix well and saute for another few minutes with occasional splashes of water to prevent sticking. After about 5 minutes, add cumin seeds and saute until aromatic (about 2-3 min). Add rice, salt, water and mix well. Turn heat to high, allow the water to come to a boil and then reduce heat to Medium-Low, and cover the pot, with just a slit at one end to allow minimal escape of steam. Cook rice until tender (about 10-12 min) at this temperature. Once rice is bite-tender, cover the pot completely, turn off the stove and let sit for 10 min. These 10 minutes, called 'dum' are critical in making or breaking a pilaf!! The word, derived from Persian, means "steam cooked" ... where any residual water in the pot converts to steam under the heavy lid and allows any last remnants of rice to cook to their optimal tenderness. This method also allows for absorption of any excess water in the pot and makes for a fluffier rice pulao. Serve hot, with your favorite curry. 

Note: I called this dish 'Keema Pulao' because the minced mushrooms do take on the look and texture of a minced-meat pilaf. Overall, it was a hit with my 5 year old and a hit with my 45 year old as well :)

Nutrition Facts: Calories 197 (Fat Calories 8)
Total Fat 0.8 g; Carbohydrates 41.6 g; Fiber 1.8 g; Sugars 2.0 g; Protein 5.9 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!

Chickpea Hash

As part of a whole-foods lifestyle, it is my attempt to reduce our overall consumption of processed grains and grain products, especially white rice and white pastas. My husband is not a big fan of brown rice. He loves barley and bulgur but the mention of brown rice usually elicits a long face ;-) !!! So I'm always looking for different ways of substituting white rice in my recipes. Today, as I was getting ready to prepare dinner, I decided to switch white rice with potatoes. My initial thought was to just serve my chickpea recipe over steamed potatoes, but then I decided to try something different. And the result was actually phenomenal. Tony has 2 bowls full :) despite his initial reservations.  

Prep Time: 20-25 min

Ingredients (Serves 4):

1. 2 x 15oz cans Chickpeas (drained and rinsed)
2. 1 Small Red Onion
3. 4 Medium Roma Tomatoes
4. 4-5 Small Russet Potatoes
5. 2 tsp Garlic Powder
6. 2 tsp Onion Powder
7. 2 tsp Italian Seasoning
8. 1 tsp fresh diced or freeze-dried Basil
9. 1 tsp Paprika, to taste
10. 2 cups Water or Home-made Vegetable Broth 
11. Salt and Pepper, to taste

Directions:

Dice onion and 2 tomatoes and set aside. Puree the remaining 2 tomatoes in a blender until smooth and set aside. Peel potatoes and shred to match stick fries or hash brown thickness using a food processor or julienne using a mandolin slicer (about 2 cups). I used a mandolin today as I already had it out for the baked chips I made earlier. Set aside until ready to use. Line a heavy pot with water and add onions. Saute on medium-high heat until onions are translucent and add tomatoes and garlic and onion powders and saute until almost all the water has evaporated and the tomatoes take on a deep red color from the caramelizing sugars. Add a splash of water and add hash potatoes. Toss well making sure that the potatoes don't stick to the bottom or burn. Once well mixed, add 2 cups of water or broth, and add chickpeas. Add remaining seasonings, mix well, cover and simmer on low for 10 min, or until potatoes are fork tender. As the potatoes cook, they'll release some of their starches and make the broth rich and creamy and starchy. Garnish with fresh basil and freshly cracked black pepper. Enjoy! 

My Assessment: This was a great way to sub out rice or even pasta in this dish. Loved the starchy feel of the potato and the shredded/julienned potato almost had a pasta like consistency in this dish. Tony loved it and so did I. :)

Nutrition Facts (Per Serving)*: Calories 271 (Fat Calories 17)
Total Fat 1.9 g; Carbohydrates 55.3 g; Fiber 16.2 g; Sugars 5.7 g; Protein 13.4 g

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

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!

French Onion Soup

Someone posted a picture of a regular omnivore French Onion soup this morning. While I enjoyed the occasional bowl of French Onion Soup in restaurants before I went plant-based, that is an impossible idea these days because French Onion soups served in restaurants is almost always made with either beef broth, or chicken broth, or both. And most often, its loaded with Gruyere cheese. Since I'm interested really in consuming only onions and water (haha!), most restaurants, or even online recipes, don't cater to my tastes :) So I found a omnivore recipe and adapted it :) turned out great!!! 

Adapted from: The Pioneer Woman: French Onion Soup

Ingredients (Serves 4): 

1. 1 large Red Onion, julienned (about 2 cups)
2. 6 cups Water
3. 1 tbsp Minced Garlic
4. 5 tbsp Vegan Worcestershire Sauce (Annie's) 
5. 1 tbsp Miso (I used Barley Miso)
6. 1 tbsp Better Than Bouillon Vegetable Base
7. 1/4 tsp Italian Seasoning
8. Salt and Pepper, to taste
9. 8 half-inch rounds of plain baggette

Directions:

Preheat oven to 400 . Line a heavy pot, like a dutch oven which you can move to the oven, with 1 cup of water and add 1 tbsp Garlic and julienned onion. Saute on medium heat until onions are translucent. Add a splash of water (about 1/2 cup if the onions look dry) and move the entire pot, with lid, to the preheated oven. Crack the lid just a tad to allow some steam to escape. This was a trick used by the Pioneer Woman that made it super easy to caramelize the onions slowly, to bring out their sweetness and color, without standing over the stove babysitting the onions. Leave the pot in the oven for about an hour. Remove the pot using heavy oven mitts. At this point, the onions should be caramelized to a deep golden brown. Transfer the pot to the stove on medium heat. In a bowl, whisk Worcestershire sauce, miso, vegetable base, Italian seasoning and 4 cups of water together and slowly add to the pot. Make sure that all the caramelized sugars on the sides of the pot are mixed in with the liquid. While the soup is finishing on the stove, line a cookie sheet with the baggette slices and toast (using the broiler setting) on medium heat until crispy and golden on both sides. Set aside to top off each bowl of soup.  Bring the soup to a boil, taste test for salt (remember the miso and Worcestershire sauce are both salty so don't add salt without tasting). To serve, ladle into serving bowls, top off with toasted baggettes, and freshly cracked black pepper. Enjoy!! 

My Assessment: My omni sister-in-law and step-son both had bowls of this soup today. I think it was a hit! I don't use any processed foods so I did not add any cheese. Feel free to top off with Daiya cheese if you like using it. If adding cheese, I'd return each serving bowl to the oven, under the broiler at a low setting for just a few minutes each to help melt the cheese before serving. Enjoy!!

Nutrition Facts (Per Serving*): Calories 50 (Fat Calories 3)
Total Fat 0.4 g; Carbohydrates 9.8 g; Fiber 1.4 g; Sugars 2.6 g; Protein 2.0 g

*Nutrition facts are provided without the toasted baggette rounds as calorie content can vary depending upon the source bakery.

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!

Chunky Potato, Broccoli & Mushroom Soup

This afternoon, I had broccoli and mushrooms in the fridge that needed to be used soon. I have often oven roasted the two together and they make for a great side dish. Oven roasting caramelizes the tips of the broccoli and adds a certain smokiness to the vegetable. Umm Umm Good!! Today however, I was making an Artisan Bread as well and wanted to make something which I could eat with bread. And what's better to eat with bread than a soup. 

Prep Time: 30-40 min

Ingredients (Serves 4):

1. 2 cups Broccoli florets
2. 1 Red onion, chopped 
3. 6 Large Cremini mushrooms
4. 3-4 Medium Redskin Potatoes, diced
5. 6 cups of Home-made Vegetable Broth
6. 1 tbsp Minced Garlic
7. 2 tsp Dried Parsley
8. 2 tsp Dried Basil
9. 2 tbsp Nutritional Yeast
10. 1 tsp Liquid Smoke
11. Salt & Pepper to taste

Directions:

Mix all ingredients with the exception of salt, pepper, liquid smoke and diced potatoes in a large soup pot. Bring to a boil and simmer for 10 min until onions and broccoli are tender and breaking apart. 

Using an immersion blender, puree everything until smooth. If you don't have an immersion blender, transfer carefully into a jar blender and blend until smooth. Once pureed, add diced potatoes and salt to taste and simmer on low until potatoes are tender (~10-12 minutes). Add liquid smoke, taste test for salt, garnish with freshly cracked black pepper and serve with fresh bread!! 

My Assessment: This is my green version of a hearty potato soup. When I first made it, it tasted fine but was missing something and that's when I was reminded of my little bottle of magic :) Liquid Smoke. This soup cried out to be eaten after that ;)

Nutrition Facts (Per Serving)*: Calories 196 (Fat Calories 7)
Total Fat 0.8 g; Carbohydrates 41.8 g; Fiber 6.5 g; Sugars 3.8 g; Protein 8.3 g

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

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!

Onion, Garlic & Rosemary Artisan Loaf

I made yet another loaf of bread made this weekend. If you're wondering what the heck is wrong with this poor herbivore - don't worry! I'm not going crazy. I'm hosting the family Thanksgiving dinner this year and only want to impress everyone with my awesome bread making skills. Hence the weekly attempts to make something amazing :) !!! This week's recipe is a slight variation of a the Rosemary Garlic Artisan Loaf I tried a few weeks ago and this version was loved much more by the hubby! 

Onion, Garlic & Rosemary Artisan Loaf

Time Required: 20 min prep time, ~3.5 hours rise time, 45 min oven time.

Ingredients:

1. 4 cups King Arthur's Bread flour (plus more for dusting)
2. 1.5 cups (+ a couple extra tbsp) Water
3. 1 Medium Red Onion, diced (about 1/2 cup)
4. 2 tbsp Minced Rosemary (fresh)
5. 2 tbsp Minced Garlic 
6. 2 tsp Coarse Salt (Sea or Kosher)
7. 2 tsp Black Pepper (freshly cracked)
8. 2 tsp Dried Chives 
9. 1 tsp Active Dry Yeast

Directions:

Measure out the flour, yeast, salt, diced onions, chives minced garlic and rosemary in a bowl. I measure directly into my Cuisinart Stand Mixer. 

Add water and start mixing (I used the lowest speed setting #2) using the dough hook. As the water is incorporated, the dough should come together as a large ball. If there are crumbs still sticking to the sides after a couple of minutes, add more water in 1 tablespoon portions until everything is incorporated. Depending upon how fresh or old your flour is it may sometimes need just a tad extra water. Be patient. It is very easy to overdo the water and you will then need to add more flour. You will most likely not need to much. I needed just 3 additional tablespoons of water today. Mark the clock time and knead for 15 minutes.

Once you successfully achieve a windowpane with the dough, you can stop kneading (a piece of dough and be stretched out and it will become translucent, allowing light through like a window pane). This is how my dough looked after 15 minutes of kneading. Using a rubber spatula, transfer the dough to a well floured surface. I find a silicone baking mat works best for me. Lightly dust your fingers and the surface and shape the dough into a ball. I put the ball back into the Cuisinart bowl and set it aside to rise on the kitchen counter. Cover the bowl with plastic wrap and allow the dough to rise for approximately 3 hours. If your house is cold as it can be in the fall, try the oven method I talked about in an earlier recipe). 

I allowed an approximately 3 hour rise time today. The dough expanded to about 3x its original size in this time. Start preheating the oven to 450° F. In my past attempts, I've actually preheated my cast iron dutch oven at the same time as the oven. However, several of the recipes I've come across do you preheat the dutch oven so I decided to try it without this time. I was however, worried about the dough sticking to the bottom of a cold dutch oven so I decided to cut out a round of parchment paper and use that to place my dough into the bowl. 

Remove dough from the bowl it is rising in and using lightly dusted fingers, shape it into a bowl. At this time be careful to not disturb the gluten fibers by kneading it too much. I placed the dough on my round piece of parchment paper and scored it once, straight across the top. Let the dough sit in the cold bowl for another 15 minutes or so. Once oven is ready, and the loaf has rested for 15 minutes, cover with lid and bake for 30 minutes at 450° F.

This is how my loaf looked after 30 min. Remove lid and set aside. Bake uncovered for another 15 minutes, until the loaf is golden brown.

Remove pot from oven. With the parchment paper, the loaf had no chance to stick to the pot at all. gently turn it over onto a cooling rack and allow it to cool completely before slicing into this awesome bread. Here are some pictures of the crumb

As you can see, there was a lot of rise and a lot of air. The rise held really well. The crust was a crunchy golden brown, but it was not so hard that I was scared to slice into it. 

On this slice of bread you can see the sprinkling of black pepper and the pieces of onion as well. Overall, this was an awesome loaf. According to Tony, this has been my best loaf so far (yes!). He wants this one on our Thanksgiving table. We'll see ... :)

Nutrition Facts (One Loaf): Calories 1853 (Fat Calories 13)
Total Fat 1.4 g; Carbohydrates 371 g; Fiber 22.3 g; Sugars 2.5 g; Protein 67.8 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!

Best Autumnal Casserole

I came across this recipe yesterday when it was posted by One Green Planet. I follow them on Facebook and they often share the most awesome looking recipes.  This one seemed so easy to make (read painless) that I knew I had to try it. I would have made it yesterday except we didn't go grocery shopping until this morning and I had nothing at home except the spices I needed. The reason I say this recipe was painless is because even though it takes an hour or more to get to the table, your total effort is probably less than 15 minutes. Also, my adapted version is made with completely whole, minimally -processed, ingredients (I sub'd Tofurkey sausage with canned pinto beans) and used no butter or oil. 

The Best Fall Casserole

Adapted from: One Green Planet - The Best Fall Casserole

Prep Time: 15 min + ~1 hour in the oven

Ingredients (Serves 4):

1. 1.5 lb Red Potatoes (cleaned, diced into large chunks)
2. 1 lb bag of Crinkle-Cut carrots
3. 1 Large Green Bell pepper
4. 1/2 Large Yellow onion
5. 1/2 Large Red Onion
6. 1 tsp powdered garlic
7. 1 tsp Red pepper flakes
8. 1/2 tsp Dried Oregano
9. 1/4 tsp Sea salt
10. 1/2 tsp Ground Pepper
11. 1/4 tsp dried Parsley
12. 1 3/4 cups Home-made Vegetable broth
13. 4 tbsp balsamic vinegar
14. 1 cup Canned Beans (I used Pinto)

Directions:

Preheat oven to 425° F. Meanwhile cut red onion into large chunks and line the bottom of a heavy baking pot with the onion. Next, add a layer of crinkle cut carrots and top off with large chunks of white onions.

Wash thoroughly with a vegetable brush, remove any dirt-filled eyes, and cut potatoes into large bite-sized chunks. I did not peel the potatoes as I prefer to leave the extra nutrients and fiber in my veggies. Add potatoes as your fourth layer and top off with chunks of green bell pepper. 

Finally, on top, add a layer of beans. I used pinto beans today but I think any kind of bean would work well in this casserole. Feel free to use red kidney beans or even any variety of white beans. The purpose is basically to add a source of complex carbohydrates and protein. In a small bowl, mix all the spices with the vegetable broth and balsamic vinegar, and pour over the veggies in your baking dish. Cover, and place the entire pot in the oven for about an hour. Check to make sure that the potatoes are tender and it's done. Turn off oven and let sit until ready to serve. 

I made this casserole this afternoon in my Le Creuset and simply turned off the oven before we left the house to go for a hike. I knew the Le Creuset would hold the heat and cook any hint of crispness out of the potatoes and also keep our dinner warm for when we got home. We hiked for almost 2 hours and drove about 30 minutes each way. This is how this casserole looked when we all got home. The house was filled with the aroma of the oregano and parsley and we were all starving. I made some Texas toast for the kiddos, reheated my pot on the stove and we enjoyed this hearty meal. It was an awesome meal to come home to after a good day in the woods! 

Nutrition Facts (Per Serving): Calories 256 (Fat Calories 7)

Total Fat 0.8 g; Carbohydrates 54.6 g; Fiber 11.0 g; Sugars 10.6 g; Protein 8.3 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!

Curried Potatoes & Peas

Every once in a while my husband will be flipping channels on the TV and will suddenly stop at some random TV show, often in Black & White that ran while he was a kid. Of course, to me it as foreign as space aliens ....!! But I do understand the sentiment as there are things which still remind me of my childhood and seemingly random things bring the memories rushing back in. One of the oddest things, to me, is this particular commercial on TV. It probably ran for 5 years or more on the single channel we had back then. I don't even remember the product it was for .. or the face of the little girl who was in it. I just remember her voice saying "Aloo Mutter ... aur bahut saare mutter" which translates to "Curried Potatoes and Peas ... with lots of peas". 

Prep Time: 20-25 min

Ingredients (Serves 4):

1. 1 lb Red Potatoes, cleaned, quartered. 
2. 1 x 12 oz Frozen Peas (thawed)
3. 1 Medium Red Onion, diced
4. 2 tbsp Tomato Paste
5. 1 tbsp Ginger-Garlic Paste
6. 1 tbsp Cumin
7. 1/2 tbsp Coriander Powder
8. 1 tsp Deggi Chilli Powder
9. 1/8 tsp Turmeric
10. 2 cups water
11. Salt and Pepper, to taste
12. Fresh Cilantro leaves, for garnishing
13. Hot Sauce (optional)

Directions:

Line a pot with water and add diced onion and saute on medium-high heat until translucent. Add ginger-garlic paste, tomato paste and all spices, mix well and saute for another couple of minutes. Add one cup water and potatoes, toss well. Cover and simmer on medium-low until potatoes are almost done (fork tender but not done enough to eat yet!). Add peas at this time, mix well, add remaining water. Bring everything to a boil again, cover and simmer for 10 minutes until fragrant, potatoes should smoosh under a fork and any liquid in the dish should be thick and starchy (from the potatoes releasing some of their starch!). Serve hot over a bed of brown rice. 

Nutrition Facts (Per Serving): Calories 177 (Fat Calories 9)
Total Fat 1.0 g; Carbohydrates 36.2 g; Fiber 8.1 g; Sugars 7.2 g; Protein 7.7 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!

Barley w Edamame Stir-Fry

I've come to the realization that I eat too much rice and too many beans/lentils. Duh! Took me only 40 years to realize that I'm just an Indian ;)!! Anyhow, one of the things I've been trying to do has been to up my intake of non-traditional grains, and cut back on rice. I've substituted barley, wheat berries, bulgur etc. Today it was the turn of barley again. 

Prep Time: 20-25 min

Ingredients (Serves 4):

1. 1 cup dry, Hull-less Whole Barley
2. 2 cups Water or Home-made Vegetable Broth
3. 1 Medium Red Onion, julienned
4. 1 x 14 oz Frozen Shelled Edamame
5. 2 tsp Ginger-Garlic Paste (or 1 tsp each, dry powder)
6. 1 tbsp Rice Wine Vinegar
7. 2-3 tbsp Soy Sauce, to taste
8. 1 tbsp Agave Syrup
9. Salt and Pepper, to taste
10. Asian hot sauce (optional, to taste)

Directions:

Rinse barley in lots of water until it runs clear and then transfer barley and water (4 cups) with a tsp of salt to a pressure cooker. Pressure cook on high, for 15 minutes. Allow pressure to dissipate naturally. Meanwhile, line a pan with water and add ginger, garlic, rice wine vinegar, soy sauce and agave and allow to come to a full boil, add julienned onions and saute until translucent. Bring to a full boil and add shelled edamame. On high heat, mix in, allow to come to a full boil and then cover and simmer for 5-10 minutes until edamame are fork tender and barley in the pressure cooker is cooked and ready to serve. Serve stir-fried edamame and onions over a bed of barley. Serve hot sauce on the side for the brave hearts in your household :)

My Assessment: I love the chewy texture of barley. Although I don't (at least in my mind) associate Asian foods with barley, this dish had that lo-mein-y flavor going for it and tasted great. I love edamame in any form and that accords its own brand of chewiness. This dish takes a while to eat and is consequently really filling. For being so simple to make and is loaded with a fantastic punch of dietary fiber (almost 14 g) and a ton of nutrition. Enjoy!! 

Nutrition Facts (Per Serving): Calories 334 (Fat Calories 45)
Total Fat 5.0 g; Carbohydrates 52.8 g; Fiber 13.7 g; Sugars 2.1 g; Protein 17.5 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! 

BBQ Tempeh w Collard Greens

In an attempt at eating healthier and more whole foods this past month, as part of the #HH28 Whole Foods Challenge, I decided that I one good way was to swap out Tofu with Tempeh. Less processed, more whole bean. I've come across a few different recipes for BBQ Tempeh and Buffalo Tempeh and decided to combine what I remembered of those recipes with collard greens. My husband bought me a 2 lb bag and I'm the only one who eats Collard greens .. so here's what I concocted and I must admit, it came out quite delish :) !! Collard greens and tempeh both taste best after cooking for a long time on low heat which helps the tough cellulose walls in the greens to soften and for the soybeans in tempeh to mellow as well. So both ingredients are a match made in ... a pot :)

BBQ Tempeh & Collard Greens

Prep Time: 60-90 min, including 60-75 min of simmer time. 

Ingredients (Serves 6):

1. 2 lb Collard Greens, pre-washed and cut into bite sized pieces.
2. 2 pks Lightlife Soy Tempeh
3. 1 large Red Onion, diced
4. 1 tbsp Minced Garlic
5. 2 tbsp Tomato Paste, unsalted.
6. 2 tbsp unsalted roasted peanuts, as a garnish
7. 2-4 tbsp BBQ Sauce (use your favorite kind)
8. 2 tsp Hot Sauce (use your favorite kind)
9. 1/2 tsp Liquid Smoke
10. 2 cups water
11. Salt and Pepper, to taste

Directions:

In a large, deep pot, big enough to hold 2 lbs of greens, add 1 cup water and add diced onions and garlic. Saute until onion is translucent and garlic begins to release its essential oils (about 2-4 min on high). Add remaining ingredients (except tempeh and greens), mix and bring to a boil. Once the mixture is at a rolling boil, add diced tempeh and reduce heat to a gentle simmer (medium-low). Slowly add collard greens to the pan, allowing each handful to wilt into the mix, until all the greens have been mixed in. Allow to simmer on the stove for about an hour adding more water to prevent the dish from drying out. Before serving, taste test and add more BBQ sauce, salt and pepper, as needed. The final dish should have some excess liquids which will serve as the flavor for your rice. Serve over a bed of steamed rice, and garnish with a few peanuts (optional).

Nutrition Facts (Per Serving): Calories 228 (Fat Calories 59)
Total Fat 6.5 g; Carbohydrates 26.6 g; Fiber 13.8 g; Sugars 4.4 g; Protein 18.7 g

Mustard Greens w Balsamic-Glazed Chick Peas

In my efforts to consume more green leafy vegetables, I picked up a big bunch of Kale and a big bunch of Curly Mustard Greens at the store this past weekend. Back home in India we only eat mustard greens in one preparation - Sarson ka Saag which I've posted before and I wanted something different this time. A quick Google search revealed a gem of a recipe by FatFeee Vegan Kitchen. I used it almost to a tee, with one slight modification and one substitution. 

FFVKs Mustard Greens w Balsamic-Glazed Chick peas

Adapted from: FatFree Vegan Kitchen - Balsamic-Glazed Chickpeas and Mustard Greens

Prep Time: 30 min

Ingredients (2 Big Servings): 

1. 4 cups Mustard Greens
2. 1 medium Red onion, julienned
3. 2 x 15 oz cans of Chickpeas 
4. 2 tsp Garlic powder
5. 1 tsp Deggi Chilli Powder
6. 1/2 teaspoon salt (Optional, I didn't use any)
7. 4 tbsp Balsamic Vinegar
8. 4 tbsp Low-Sodium Soy sauce (this is a lot more than the original recipe)
9. 1 tbsp Honey (my substitute for Agave Syrup)
10. 1 tbsp Vegetarian Oyster Sauce (my addition)

Directions:

I pretty much followed the original recipe. Remove stems form mustard greens, tear leaves into bite-sized pieces and wash the leaves well to remove any traces of dirt. Allow to sit in a colander while you prepare the onions. Line a deep pot with water and add garlic powder and deggi chili powder along with julienned onions. Sauté the onion until translucent and then cover with drained mustard greens and cover for 2-5 minutes to allow the greens to wilt to a bright green (do not overcook). Remove greens and onions from the pan with a slotted spoon, allowing them time to drain, and place in a bowl. To the remaining liquid in the pan, add balsamic vinegar, soy sauce, honey and oyster sauce. If there isn't enough liquid (~1/8 cup) in the pan, add more water. Mix ingredients into the broth and add chickpeas. Cook, with occasional stirring, over medium-high heat until the liquid is almost gone and the chickpeas have a nice glaze over them. Once done, remove from heat, spoon the greens into serving plates and top with glazed chickpeas. Garnish with freshly cracked black pepper and serve warm. The original recipe suggested offering additional balsamic vinegar at the table. 

My Assessment: Loved it!! The chickpeas were great with the balsamic glaze. I think this recipe would go well with any robust greens (kale, collards) but with a more tender green, like baby spinach I think you wouldn't even need to wilt the greens. These could be served over a bed of raw baby spinach. 

Nutrition Facts (Per Serving): Calories 474 (Fat Calories 57)
Total Fat 6.3 g; Carbohydrates 84.3 g; Fiber 22.5 g; Sugars 26.1 g; Protein 25.4 g

Indian Spiced Chickpeas w Chunky Tomatoes & Kale

This is my version of the Happy Herbivore recipe - Indian Spiced Chickpeas with Kale - from Everyday Happy Herbivore. I find that I like Kale better with a slightly tart ingredients such as lemon juice, tomatoes or even orange juice. I like the original HH recipe, but I like my modification better. Also, such acidic foods help in absorption of iron from food sources (see here) so adding tomatoes is a win-win. 

Rugratized Indian Spiced Chickpeas w Chunky Tomatoes & Kale

Prep Time: 20-30 min

Ingredients (Serves 4):

1. 2 x 15 oz cans of Chickpeas (rinsed in running water, and drained)
2. 1 x 15 oz can of Hunt's Diced Tomatoes (No Added Salt)
3. 3 cups Kale, coarsely chopped (or use baby kale). 
4. 1 Large Red Onion, julienned (thickly).
5. 2 tbsp Ginger-Garlic Paste
6. 1-2 tbsp MDH Chana Masala Spice Mix**
7. 4 cups Home-made Vegetable Broth, or water
8. Salt and Pepper, to taste

Directions:

Line a deep stock pot with water or vegetable broth and add ginger-garlic paste and red onion. Once the onion becomes translucent, add kale and diced tomatoes, cover and cook for a few minutes to allow Kale to wilt. Now, add chickpeas, and the chana masala mix and the rest of the vegetable broth. Cover and simmer for 10 minutes on medium-low. Serve garnished with freshly cracked pepper, over steamed rice. 

Nutrition Facts (Per Serving)*: Calories 247 (Fat Calories 17)
Total Fat 1.9 g; Carbohydrates 46.8 g; Fiber 3.3 g; Sugars 12.5 g; Protein 12 g

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

** Chana Masala is a spice mix prepared and sold in India which is used specifically for chickpea dishes. It is a spicy smoky ground blend of cilantro seeds, dry young mango, pomegranate seeds, chilli peppers, cumin, dried musk melon, black pepper, black salt, fenugreek leaves, cloves, mint, nutmeg, dry ginger, cinnamon, Indian bay leaf, cardamom, ammomum (black cardamom) seeds, caraway and mace. Since I don't have a few of these ingredients, I always keep a pack of MDH Chana Masala on hand. Works like a charm every time!! 

Savory Oats Upma

My typical breakfast for the last couple of month has been a big bowl of my Everyday Oats. This morning, I didn't have any bananas at home and that is my main source of sugars in my regular recipe. I wasn't really in the mood to add Maple Syrup or Agave to my usual recipe (it just doesn't taste as good without a banana). So I decided to make some Savory Oats Upma.

Upma is a traditional South Indian Breakfast preparation which has traditionally been made with Semolina (Rava or Suji). These days a number of variations of Upma can be found in restaurants and include wheat berries, rice, rice vermicelli, durum wheat semolina or even pearl sago. I decided to add another variation to it and made it with Old Fashioned Oats, which are also known commonly as Rolled Oats. I think this would work great with Steel-Cut or Irish Oats as well.

Savory Oats Upma

Prep Time: 15-20 min

Ingredients (1 servings):

1. 1/2 cup Old Fashioned Oats
2. 1/2 cup Unsweetened Almond Milk (I use Silk Plain)
3. 1 small Red Onion (julienned)
4. 1 cup Frozen Mixed Vegetables (mine had corn, peas, carrots and green beans)
5. 2 tbsp Raw Peanuts, roasted in the microwave.
6. 1 tsp Ginger-Garlic Paste
7. 1 tsp Mustard Seeds
8. tsp Cumin Powder
9. 1 tsp Chilli Powder (I use Deggi Chilli Powder)
10. 1 tsp Ground Mustard 
11. 4-6 Curry Leaves
12. Salt and Pepper, to taste

Directions:

In a microwave-safe bowl, mix oats and almond milk and microwave each on high for 3 minutes; set aside. After a few minutes, mix well so that the oats are moist, yet crumbly. I used a 1:1 proportion of oats to liquid as I don't like them mushy. You can increase the liquid if you like. In a separate microwave-safe bowl, roast raw peanuts until they release some of their oils and the skins can be brushed off (microwave on high in 1 minute increments, making sure to mix with your fingers after each minute - you want to roast, not char them - that's why you can't leave them in there for 5 minutes straight). My 2 tbsp peanuts were roasted in 4 intervals of 1 minute each, with about 30 seconds in between each session. Once done, let sit for a couple of minutes to cool and then rub between your fingers or palms to remove the skins, which can be discarded. 

Line a non-stick skillet with water and add mustard seeds and ginger-garlic paste. Saute for a couple of minutes, add another splash of water and add onions. Saute until caramelized. Once done, add curry leaves, saute for another couple of minutes and then add the vegetables. Allow the vegetables to thaw, adding more water as needed and cook until the vegetables are fork tender and all the flavors are well blended. Taste test for salt and garnish with pepper. Either toss the oats in at this time and mix everything together, or serve over a bed of oats with roasted peanuts.  

Nutrition Facts (Per Serving): Calories 398 (Fat Calories 125)
Total Fat 13.9 g; Carbohydrates 58.6 g; Dietary Fiber 13.1 g; Sugars 10.6 g; Protein 15.8 g

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

Taco Night

After a week of restaurant hopping in Texas, we returned to a home-cooked meal today. Guess what we had? Taco night!!! Yup, we didn't get enough Tex-Mex while in good 'ol Tejas so we had to have some the first day we were home. 

Taco night at the Coder Residence!!! 

I've posted about our taco fixin's before (see here). Today, we had Steamed Corn, Southwestern Quinoa, Spicy Black Beans, Sautéed Onions, Fresh Tomatoes .. and for the omni boys some taco meat and cheese.  For final toppings we had Salsa Verde and regular Medium Salsa. Everyone made their tacos with what they liked ... and everyone was happy!! No added-fat in the veggie fixins'!

Taco fixins!!! 

My Assessment: A+++ ... this might just be the most favorite dinner at the Coder residence.