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!

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!

Toasted Oats Daliya

I started using Steel-cut oats, instead of Old Fashioned (Rolled) oats for my morning oatmeal not too long ago (yes, I waited too long to try the real deal). Anyhow, one of the first things that struck me about steel cut oats is how much the flavor and texture matches that of Daliya.  

Daliya is the same thing as Bulgur. For those who haven't heard of it before, it is essentially a cereal made from the groats of different varieties of wheat, most commonly - durum. It is commonly used in cuisines across Europe, Middle East and South East Asia, especially Pakistan and North India. It has a light, nutty flavor, similar to steel cut oats, which is why I decided to try out steel-cut oats in the same recipe today. 

Oats Daliya w Spinach and Mixed Veggies

Prep Time: 20-30 min

Ingredients (Serves 2):

1. 1/2 cup Steel-cut Oats
2. 1 cup frozen mixed vegetables (peas, green beans, corn and diced carrots)
3. 3 cups fresh Baby Spinach (or regular spinach leaves, coarsely chopped) 
4. 1 tsp Onion Powder
5. 1 tsp Garlic Powder
6. 1 tsp Mustard Seeds (or Ground Mustard)
7. 6 fresh (or frozen) Curry Leaves
8. Salt and Pepper, to taste
9. Hot Sauce (optional)

Directions:

Toast the steel cut oats in a dry skillet, on medium to medium-high heat, until golden. What the toasting does is make them less sticky once cooked and also somewhat reduces the amount of water they need to absorb when cooked. Once golden, transfer oats to a pressure cooker. Allow to cool for a couple of minutes and then add half a cup of hot water (1 to 1 with quantity of dry oats). Cover immediately and cook under high pressure for 2 minutes. Allow steam to dissipate on its own. This works really well in an electric pressure cooker but a stove top should work just as well. Basically that half cup of water is just enough to soak and cook the oats (without making them mushy) and to generate just enough steam in the pressure cooker to last for 2-4 minutes. It all happens super fast!! Do not uncover the pressure cooker even after the steam has dissipated (make sure you turn off the 'keep warm' function, and move the stove top cooker to a trivet). Let it sit until the veggies are ready.  

Li'l Nikhil made my day he saw me take the box of Baby Spinach out of the fridge this morning. He asked me Leaves (Baby Spinach) and Dip (Balsamic Vinaigrette) for breakfast!! And then of course, he continued on to admonish me on using up all the leaves for my breakfast - "but I won't have any left for me for tomorrow!!" :)

While the oats are cooking, line the dry skillet used for toasting them with a thin layer of water and add onion, garlic and mustard seeds and frozen vegetable mix. Add a sprinkle of salt, and allow vegetables to thaw. Then mix in the curry leaves and saute until they release their aromatic oils (within 1-2 minutes). Then add the baby spinach and allow to wilt and mix everything together. 

Taste test for salt and pepper and once the vegetables are ready, open the pressure cooker, scrap the oats out with a wooden spatula (I've found that steel cut oats never get fluffy like bulgur but remain sticky). Add oats to the vegetables and toss everything really well together making sure to break up the larger pieces of crumbly oats. Garnish with freshly cut cilantro leaves and serve with hot sauce, or fresh mint chutney!

My Assessment: I liked this version of savory oats much better than the recipes I've posted before using old-fashioned oats. And of course, this is the whole, minimally processed, grain so it is much healthier as well. And it tasted just like wheat daliya :) so that was a great substitution that worked! 

Nutrition Facts (Per Serving): Calories 218 (Fat Calories 31)
Total Fat 3.4 g; Carbohydrates 40.1 g; Fiber 7.8 g; Sugars 4.5 g; Protein 9.0 g

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

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.

Malka Masoor Dal

In honor of my dear brother going plant based (Yay! It's Day 1) I decided to make a traditional Indian dinner tonight. This would be a very typical meal when growing up and in fact, it still is a very typical meal back home in India. My mom plans her meals around one lentil dish (Dal), one vegetable dish (Subzi) and roti/chapati (Indian whole wheat flat bread). Tonight I decided to make Mutter Mushroom (Curried Peas & Cremini Mushrooms) with Split Masoor Dal (recipe below) and enjoyed my meal with chapatis made my the local Indian chef :) who sells her home-made plain (no added fat) whole wheat chapatis in packs of 10 at the Indian grocery store. Simply heat in a skillet and you're good to go!

Malka Masoor Dal, with Roti & Subzi

Prep Time: 30 min

Ingredients (4 Servings): 

1. 3/4 cup Red Masoor Dal (This is the same as Brown Masoor dal, except it is skinned)
2. 1 medium tomato, diced
3. 2 tbsp Cumin seeds
4. 1/2 tsp Turmeric
5. 1-2 tsp Deggi Chili Powder
6. 1-2 tsp Cayenne pepper, to taste
7. Salt & Pepper, to taste
8. Fresh or dry Cilantro leaves, 1-2 tsp chopped finely
9. lemon/lime juice, to taste (optional)

Directions:

Masoor Dal (Malka Masoor)

Rinse lentils really well until the water runs clear. In a stock pot, bring about 2-4 cups of water, and lentils, to a boil, add all spices and simmer until lentils begin to break up (about 10-12 minutes). Once lentils are about done, add tomato and cilantro leaves and let simmer for a while until tomato begins to break down as well (see picture on right!). Add more tomato if desired, or use lemon/lime juice after its been cooked to give a slight tang to the dish.  Garnish with freshly ground black pepper, and fresh cilantro (I didn't have any today). 

My Assessment: I'm Indian. There is no assessment :) this is comfort food  - and my brother's favorite dal!! This is an excellent dish to also simply have as a lentil soup. Low on calories, high on nutrition and low on overall effort. I made 4 servings out of 3/4 cup dry lentils, but this could easily be 2 servings of soup if you wanted to have it just by itself as a heartwarming cuppa :) 

Nutrition Facts (Per Serving): Calories 137 (Fat Calories 10)

Total Fat 1.1 g; Carbohydrates 24.2 g; Dietary Fiber 6.7 g; Sugars 2.6 g; Protein 9.3 g

Spinach Fried Rice

This is a great way to use up leftover rice and to incorporate some greens into your (and your rugrat's) diet. T and I went out on Saturday night and all we had leftover from our visit to a new Indian restaurant we tried out was some Steamed white Basmati rice. Instead of leaving at the restaurant to be thrown out, much to T's chagrin, I got it boxed up. Here's how I ended up using the leftover rice it this afternoon.

Spinach Fried Rice with Mushrooms & Peas

Prep Time: 10 min

Ingredients (1.5 servings):

1. 1/2 cup Steamed White rice
2. 3/4 cup fresh Baby Spinach
3. 1/4 cup Frozen Peas
4. 3-4 Cremini mushrooms, sliced
5. 1 tsp Minced Garlic
6. 1-2 tsp Minced Dried Onion
7. 1-2 tbsp Low-Sodium Soy Sauce
8. 1/2 tsp Rice Wine Vinegar
9. Salt and Pepper, to taste

Directions:

Line a skillet with water (medium heat) and add minced garlic and onion, soy sauce and rice wine vinegar. As the garlic begins to saute, add frozen peas (straight out of the freezer) and allow to simmer for a minute. Layer the spinach on top of the peas, followed by a layer of sliced mushrooms and finally, add the layer of rice to top. I used whole leaves of baby spinach today but may chop it up into smaller pieces next time as I imagine it will go over better with my boy. Reduce heat to medium-low, cover and allow a few minutes for the spinach and mushrooms to wilt and release their water. As the spinach wilts, some of the rice will sink into the brown (soy sauce) liquid at the bottom while some will remain white. I liked the dual tones in this dish. Once all the liquid evaporates, toss everything together and add another splash of water. Cover and let sit for 3-5 minutes until ready to serve. This allows all the flavors to blend together. Garnish with freshly cracked black pepper. 

Nutrition Facts (Per Serving): Calories 240 (Fat Calories 7)

Total Fat 0.8 g; Carbohydrates 51.0 g; Dietary Fiber 3.4 g; Sugars 2.6 g; Protein 7.3 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

Chinese Fried Rice

I seem to be on a rice kick these days. After making the Fiesta Toss-Up last night, I was still craving some rice this evening. Since Dr. McDougall, and others, promote consumption of healthy starches such as Brown Rice, I have no guilt whatsoever :) and consume rice several times a week. What I do try to do is add loads, and I literally mean loads, of veggies to my rice dishes so as to balance out the starches with fiber and nutrition. Today, I decided to make a plant-based version of Chinese Fried Rice. 

Chinese Egg (Tofu)-Fried Rice 

Prep Time: 30 min

Ingredients (6 BIG servings):

1. 1.5 cups Brown Basmati Rice (dry)
2. 1 recipe Happy Herbivore Basic Tofu Scramble
3. 2 pks (12 oz) Birds Eye - Steamfresh Mixed Vegetables - Corn, Peas, Carrots, Green Beans
4. 2 pks (12 oz) Birds Eye - Steamfresh Blends - Asparagus, Gold & White Corn, Baby Carrots
5. 2 tbsp Rice Wine Vinegar
6. 1 tbsp Ginger-Garlic Paste
7. 4 tbsp Low-Sodium Soy Sauce
8. Salt to Taste

Directions:

In a deep pan, bring 6-7 cups of water to boil and add brown rice. Simmer until tender and then drain and set aside. Prepare HH Tofu Scramble and set aside. I used black salt in my recipe to get the extra egg-like flavor. In a large skillet, thaw out veggies and allow any excess water to dry out. Then add the rice wine vinegar, ginger-garlic paste and soy sauce. Give everything a good toss and cook for a few minutes to allow the ginger-garlic paste to cook for a few minutes. Taste test the veggies at this stage. They should be saltier than you like them typically, because you will be adding a large amount of steamed rice. When the veggies start releasing the lovely aroma of Chinese food (its a mix of ginger and rice wine vinegar), add the steamed rice, give another good toss, and then add the HH Tofu Scramble and mix everything together. Turn off the stove, cover and let sit for a few minutes to allow the flavors to blend together. Serve warm, with freshly cracked black pepper for a garnish. 

Chinese Egg (Tofu)-Fried Rice

My Assessment: This was a great dish. Even my 17-year old step-son, who refuses to eat "my plants" enjoyed a big bowl-full. Tony loved it too (despite the fact that he abhors tofu ... he thinks I used Ener-G Egg Replacer in this recipe). 

Nutrition Facts (Per Serving): Calories 448 (Fat Calories 69)
Total Fat 7.7; Cholesterol 0g; Carbohydrates 72.1g; Dietary Fiber 9.0g; Sugars 12.2g; Protein 18.7g

Feisty Fiesta Toss!

So T wanted tacos and he wanted quinoa for dinner tonight. I wanted something Mexican but wasn't sure I wanted to really eat the tortillas. I knew I wanted lots of veggies and I wanted to incorporate some greens in my dinner AND I wanted rice. A tall order? Naaah ... its not THAT difficult to make tacos, veggies, rice, quinoa and greens ... heck .. I decided to mix them all together :) 

Fiesta Toss-Up

This recipe is inspired by Happy Herbivore's Vegan Taco Salad

Prep Time: 20-25 min

Ingredients (Serves 6):

1. 1 cup TVP crumbles (reconstituted) OR 1 cup Brown Lentils (Masoor Dal, steamed)
2. 1 cup Brown Rice 
3. 1 Pk Birds Eye - Steamfresh Mixed Vegetables - Corn, Peas, Carrots, Green Beans
4. 1 x 15oz can of Black Beans
5. 1 Medium Tomato, fresh, diced
6. 2 cups of Baby Spinach, fresh
7. 2 tbsp Low-Sodium Soy Sauce
8. 2 tbsp Onion flakes
9. 2 tsp Minced Garlic
10. 2 tsp Ground Cumin
11. Salt & Pepper to taste
12. 2-4 tbsp Medium Salsa

Directions: 

Place TVP crumbles in a fine mesh hand-held strainer and run water over the it for a couple of minutes. This removes any TVP dust and also partially reconsititutes the TVP.  Place TVP in a skillet and add half a cup of water and all dry spices. Mix well and allow water to evaporate. Then add steamed brown rice and baby spinach and toss well. Allow the spinach to wilt. Meanwhile steam the pack of mixed vegetables in the microwave (about 5 minutes). Transfer contents of the skillet to a large bowl and add salsa, steamed vegetables, black beans and fresh diced tomatoes. Add a sprinkle of fresh cilantro leaves, if available. Toss everything together and serve warm, with freshly baked tortilla chips to scoop up the veggie loaded crumbles. For those who like tostadas, serve over corn tortillas after crisping them in the oven (flat cookie sheet, 10 min @350 F). Yum!

Fiesta Toss-Up Tostada

My Assessment: This was a great WARM way to enjoy lots of veggies and carbohydrates. If you're watching carbs (I'm not sure why anyone would!), enjoy just the toss-up without the tortillas. If you're in the mood for a burrito, wrap the toss-up into a large tortilla.  Of course, if you're in the mood for a salad, go right back to the original HH recipe !!! This was a hit even with my non-TVP eating husband!! He loved it and asked to take leftovers for lunch ... AGAIN!!! Score :)

Nutrition Facts (Per Serving, with TVP): Calories 240 (Fat Calories 9)
Total Fat 1.0g; Cholesterol 0g; Carbohydrates 44.0g; Dietary Fiber 8.9g; Sugars 7.0g; Protein 15.5g

Nutrition Facts (Per Serving, with Lentils): Calories 224 (Fat Calories 10)
Total Fat 1.1g; Cholesterol 0g; Carbohydrates 45.8g; Dietary Fiber 8.8g; Sugars 5.6 g; Protein 10.5g

King Kale Pilaf

I've been looking for some different kale recipes recently and today I decided to adapt one of the interesting ones I've found recently. Being Indian, and being the daughter of a Rice-loving North Indian man, I have  always considered a warm Basmati Pilaf, or Pulao as we Indians call it, to be the ultimate comfort food. Today's recipe uses close to 8 cups of chopped Kale, for 1 cup of White Rice. With that much kale, it deserves to be called King Kale Pilaf!

King Kale Pilaf!

Adapted from: Tasty Palettes - The Colour Purple

Prep Time: 20-30 min

Ingredients (4 Servings):

1. 1 cup White Basmati rice
2. 8 cups Kale (stems removed, leaves chopped fine)
3. 1 Medium Red Onion, diced
4. 1/2 cup Frozen Peas
5. 1/2 cup Frozen Corn
6. 1 tbsp Cumin seeds
7. 2-3 pcs Cloves
8. 2-3 pcs Green Cardamom
9. 2-3 pcs Black Peppercorns
10. 2-3 pcs Black Cardamom
11. 2-3 pcs Bay Leaves
12. 1 tsp Deggi Chili Powder
13. 1-2 tsp Garam Masala
14. Salt and Pepper, to taste

Directions:

Boil rice in an ample amount of water, drain and set aside. Line a deep pot with water or home-made vegetable broth and add onions. Once onions become translucent, add whole spices and saute for a couple of minutes until the aromas are released. Sprinkle a little bit of salt, mix and add corn and peas. Mix well. Then add kale in small increments and fold the vegetables and spices into the kale until everything is well incorporated. Simmer until the kale reduces in volume (about 7-10 minutes). Once most of the water is evaporated, add rice, fold everything together and garnish with garam masala and fresh cilantro leaves. Serve warm. 

My Assessment: I really liked this dish. Sauteing the kale tenderizes it immensely. The whole  spices gave it a subtle flavor without the heat and I loved how much fiber I was consuming with each bite and it almost made up for the fact that I made this pilaf with white rice :)

Nutrition Facts (Per Serving): Calories 283 (Fat Calories 14)

Total Fat 1.5 g; Cholesterol 0 g; Carbohydrates 60.8 g; Dietary Fiber 5.7 g; Sugars 3.6 g; Protein 9.8 g

Quinoa Upma

Upma is a South Indian Breakfast dish that is immensely popular also in the Northern parts of the country. It was also one of my Dad's favorite snacks, and my mom would make it at tea time. It is traditionally made from roasted refined semolina. Depending upon regional preferences, it may be made as a thick porridge or as a dry crumbly dish. In either case, spices and a lot of veggies are added to make it wholesome and nutritious. Some regional variations include vermicelli, pearl sago (similar to tapioca) and whole-wheat semolina. Nuts (peanuts, cashews) and coconut are often added as garnishes. 

Quinoa Upma

Prep Time: 20 min

Ingredients (Serves 2):

1. 1/2 cup Quinoa, rinsed and drained
2. 1/3 cup Corn
3. 1/3 cup Peas
4. 1 Roma Tomato 
5. 2 tbsp Minced Onions
6. 1 tsp Garlic powder
7. 1 tsp Cumin powder
8. 1 tsp Mustard seeds (whole)
9. 1/4 tsp Turmeric
10. 1/2 tsp Deggi Chili Powder
11. Salt and Pepper, to taste
12. 1/2 tsp Roasted Cumin powder (optional)
13. 1-2 Green Chili peppers, sliced lenghwise (optional)
14. 1 tsp Cilantro leaves (fresh or dried)
15. 2 tbsp Peanuts/Cashews (optional)
16. Water or Vegetable Broth, as needed

Directions:

In a small sauce pan, add 1 cup of water to quinoa and bring to a boil, reduce heat to a slow simmer until quinoa is done, and then drain and set aside. Meanwhile, line a skillet with water or home-made vegetable broth and add minced onions, garlic, cumin, mustard seeds, turmeric and deggi chili powder. Mix well and allow to simmer for a minute or so. Add peas and corn and mix well. Allow to simmer, uncovered, until the spices are well incorporated and any extra water is evaporated. If using nuts, add them at the same time as the peas and corn. If you like carrots, you can slice some in at this stage as well. I didn't have any at home today. They make a really pretty picture when added in :) !!! Taste test the veggies at this time and add any additional spices, to your taste. Add drained quinoa and mix well, adding a splash of water or broth, as needed, to prevent sticking and burning. Once well mixed, add cilantro leaves and a sprinkle of roasted cumin powder, if you have any. All it does is add a wonderful aroma and cuminy flavor. Serve warm with or without hot sauce, or green chili peppers. I served it without any hot sauce as it tasted perfect without the added heat. I used a plump read chili pepper as a garnish for my pics :)

Quinoa Upma ... umm umm good!

Nutrition Facts (Per Serving)*: Calories 234
Total Fat 3.8 g; Cholesterol 0 g; Carbohydrates 42.8 g; Fiber 6.8 g; Sugars 5.6 g; Protein 9.8 g

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

Gobi Bhurji w Peas

Gobi (Cauliflower) contains a variety of antioxidants and anti-cancer compounds. It is loaded with 5 of 8 B vitamins as well as Vitamin K. Its loaded with fiber and minerals and electrolytes. If you're interested in learning more about the mighty Cauliflower, see this post for veggie facts. Since reading Chef AJ's Unprocessed I've consumed many a bowl of Cauliflower Rice. Today however, I felt like I needed something Indian. Something to remind me of home. It is Diwali in India. The festival of lights. Its a day of celebration and prayer and good wishes and all things fun. Alas! Cauliflower typically doesn't play a big part in these celebrations but it does remind me of home. I transformed a traditional recipe to the HH way (no oil) and it turned out really well. A Bhurji or Keema is any dish with minced vegetables/meat. This dish contains shredded cauliflower - which is called Gobi in Hindi ... hence the term Gobi Bhurji.   

Gobi Bhurji with Roti

Prep Time: 20 min

Ingredients: 

1. 1 small Red Onion, shredded in a food processor
2. 1 head of cauliflower, shredded in a food processor
3. 1/2 cup Frozen Peas
4. 1 tbsp Ginger-Garlic Paste
5. 2 tsp Cumin Seeds
6. 2 tsp Coriander Powder
7. 1 tsp Turmeric Powder
8. 2 tsp Garam Masala (optional, I didn't use any)
9. 1 tsp Chili Powder
10. Salt & Pepper, to taste

Directions:

Line a skillet on medium heat with water and add minced onions and ginger-garlic paste. As the onions become transparent and ginger-garlic paste becomes fragrant, add frozen peas and mix well. Then add all remaining spices and mix well. Then add shredded cauliflower and toss really well so that the turmeric coats the cauliflower shreds. Cover, keep on medium to medium low heat, and cook until cauliflower is well cooked (~7-10 min). Then, uncover, mix well and cook on medium heat until all the water evaporates.  Garnish with freshly cracked black pepper, and fresh coriander leaves.  Serve hot with fresh (or frozen if you're lazy like me!) rotis.

My Assessment: Typically, this dish is cooked with quite a fair bit of oil. Since cauliflower absorbs a lot of oil (kind of like potatoes in that respect), at this stage pan roasting it allows it to release the oil. My no-added-fat version was just as tasty in my opinion and did not require any oil. Allowing the water to evaporate from this dish allows it to pan roast, even without oil, and it was just as flavorful and so much less fattening. LOVED IT!!!

Alternate Serving Suggestions:

1. If you don't have rotis available, try eating this dish with hamburger buns or just regular bread, in the form of a sandwich. That's how I plan to eat it for lunch. 
2. If you like a spicy kick, sprinkle a little bit of Sriracha sauce on top, either in your sandwich or even if you're eating it with roti. Yum!  

Hot & Sweet Pumpkin Spice

Fall is perhaps my favorite time of year. I'll say that often over the next few weeks :) after which it will be an endless season of annoyance (I hate winter!). As for fall, I love the food, the festivities and of course, the rustle of falling leaves as they blow in the wind. Most of all I love the color. To me a crisp fall day has more beautiful colors than any flower-filled spring.

Hot & Sweet Pumpkin Spice

While I love pumpkin spice and all things made with pumpkin spice, I must admit (rather shamefully) that I have never cooked pumpkin myself. Growing up it wasn't my favorite vegetable. I never understood the concept of a 'sweet' vegetable - I always told my mom that sweet vegetables (carrots, turnips, pumpkins) weren't meant to be made into curries and stews .... aah! ... the ignorance of youth!! Today, the lovely pumpkin becomes New Veggie #46. Even though I named this concoction 'pumpkin spice' - it is quite different from the standard American version.



Prep Time: 20 min

Ingredients:

1. 1 Pie Pumpkin (~3lbs)
2. 1 small Red Onion
3. 1 tsp minced Garlic
4. 1/2 cup Vegetable broth
5. 2 tsp Mustard seeds, or 2 tsp Indian Five Spice mix* 
6. 1 cup frozen Peas
7. 2 tsp of Cayenne Pepper
8. 2 tbsp Maple Syrup (or brown sugar) 
9. Salt to taste

Directions: 

Wash all dirt from the outside of the pumpkin and remove any blemished skin with a sharp paring knife. Then cut the pumpkin in half down the stem and remove seeds and pulp from the cavity (set aside seeds to roast separately as a snack). 

Cut wedges out of each half and cut into 1" pieces.  Leaving the skin on provides extra nutrition and also ensures that once cooked, the pumpkin pieces retain some of their shape. Else, everything it will cook down into a pulp. 

Line a stock pot with  vegetable broth and add garlic and mustard seeds (or 5 spice mix if available). Bring it all to a boil and add the onion and cook until the onion becomes translucent. 

Add diced pumpkin and mix well together. Cover and cook until pumpkin is tender and almost mushy. Make sure that there is enough water in the pan so that the pumpkin remains nicely moist.  The extra moisture makes sure that the skin cooks well and doesn't become hard during cooking, which makes it quite unpleasant in the end. 

When the pumpkin is almost done, add thawed peas and mix well so that the peas are coated in the thick sauce surrounding the pumpkin. Cover and cook until both the peas and the pumpkin are nice and soft under a spoon. 

Finally, add the cayenne pepper and maple syrup (or brown sugar), to taste until the dish has a nice sweet flavor with a lasting zip ;) at the end. Enjoy over brown rice!!

* Indian Five Spice Mix - Combine equal quantities of nigella (black onion), mustard, fenugreek, fennel and cumin seeds and use as needed. If you're missing one or two, its not a big deal. I've often used only one or two alone.

My Assessment: Yumm!! This dish reminded me of younger days. It makes for a great sweet and spicy  one-pot dinner - but the cayenne pepper makes sure that it is not for the weak of heart ;)

TVP Korma

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

TVP Korma

Prep Time: 30-35 min

Ingredients:

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

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

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

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

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

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

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

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

LOVED TVP Korma tonight ... !!!

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

Oyster Mushroom Tossed Pasta

I've been eating a lot of grains and whole veggies lately and some days you just need a hearty pasta dish. I bought a few bunches of fresh Oyster mushrooms (New Veggie #14) at the store yesterday and wanted to use those maybe in a Lo-mein. 

When I got home, I only had regular spaghetti noodles (which we buy mostly for the kids). I prefer Quinoa Pasta these days and all I had was shells. So, slight change in plans - I made this lovely tossed pasta with lots of veggies instead - perfect for a summer evening !!  

I told somebody today that I've never met a mushroom I didn't love. Oyster mushrooms with their very characteristic aroma and flavor and slightly chewy texture are on top of my list of favorites. I usually further enhance the flavor of Oyster mushrooms by adding Oyster sauce. Yum!

Prep Time: 20 minutes

Ingredients:

1. 4-6 oz Oyster mushrooms, sliced
2. 1 cup baby spinach
3. 1/2 cup mixed frozen Veggies 
4. 4 oz Quinoa shells. 
5. 1/2 cup Vegetable broth
6. 2 tbsp Low-Sodium Soy Sauce
7. 2 tbsp Liquid Aminos
8. 1 tbsp Rice Wine Vinegar
9. 1 tbsp Ginger-Garlic Paste
10. 1-2 tbsp Vegetarian Oyster Sauce
11. Freshly cracked pepper, to taste

Directions: Boil pasta shells and set aside until ready to toss. Line a skillet with vegetable broth and add ginger-garlic paste. Once that is fragrant, add the liquid ingredients (except the Oyster sauce) and stir well. Next add the baby spinach and allow to wilt (2-3 min). Once the spinach is wilted, add the remaining  veggies and toss for a couple of minutes until thawed. 

Add the pasta shells and toss again. Add the oyster sauce at the very end, and garnish with freshly cracked black pepper after a quick (and final) toss!! Enjoy!!

Nik's Reaction: This one was another hit. He didn't much care for the mushrooms (more for me!) but ate the shells and veggies with gusto!! Yay!

South Indian Upma

One of my favorite snack foods growing up was South Indian Upma. My mom would most often make it for breakfast, which is when it is traditionally eaten, and then occasionally she would make it as an evening snack. To me, it is almost a comfort food. It reminds me of lazy weekend afternoons at home with the lovely aroma of sizzling mustard seeds and curry leaves. I didn't get a very good picture today but the taste and aroma was just wonderful. 

Prep Time: 20 minutes

Ingredients:

1. 1/2 cup Sooji (semolina).
2. 1/3 cup fine rice vermicelli, dry, crushed 
3. 1 tsp butter
4. 1 tsp mustard seeds
5. 8-10 green onions/Scallions, sliced longitudinally.
6. 1/2 cup frozen peas
7. 1 medium tomato, diced into chunks. 
8. 4-6 dried curry leaves
9. 6-9 cilantro leaves
10. 1/2 tsp chilli powder
11. salt to taste

Directions:

In a dry skillet, on medium heat, roast semolina and crushed rice vermicelli until deep golden brown (about 5-7 minutes). In the center of the skillet, open up a spot by moving the roasted dry semolina and vermicelli to the side. Add the butter and mustard seeds. Once the seeds begin to pop, mix into the roasted semolina and then add green onions, frozen peas and tomato. Sprinkle with salt and roast everything for another few minutes until all peas are thawed and the water from the tomatoes is evoporated. Mix in dried curry and fresh cilantro leaves and chilli powder. Mix well. Then add 1/2-2/3 cup of cold water. This will quench the heat and stop the roasting process, but will also release aromas from all the spices, and will also help the roasted semolina to puff up and cook completely. I like my Upma to be creamy and the consistency of oatmeal. Some people prefer it to be flaky, for which you should simply use less water.

My Assessment: A+++

Couscous & Veggies

Tonight's dinner was of the super-quick variety. Ready and on the table in 15 minutes. I used frozen veggies and a pack of instant couscous. 

Prep Time: 15 min

Ingredients:

1. 1 Pk. Near East Couscous
2. 1 cup Vegetable broth
3. 1/2 cup frozen peas
4. 1/2 cup frozen green beans
5. 2-3 tbsp Tomato paste, canned
6. 1 tsp minced garlic
7. Salt, and freshly cracked pepper, to taste 

Directions: Line a skillet with 1/4 cup vegetable broth and add frozen veggies, once the broth begins to boil, season with garlic and salt and cook until tender and the liquid is all but evaporated. Meanwhile, measure the remaining Vegetable broth and add water, as needed according to the package instructions. Mix tomato paste in this liquid and bring to a boil. Add couscous, mix and remove from heat. Cover, and let stand for a few minutes (I followed package instructions with the exception of adding tomato paste and withholding olive oil). Once the veggies are done, transfer everything to one pan and mix well. Cover and let sit for another few minutes. Season with freshly cracked black pepper.

My Assessment: Super quick, easy meal. Load up on whatever veggies you like. It makes for 2 filling meals. Yay for leftovers for lunch! 

HH Veggie Lo-Mein

Growing up, we ate a lot of Chinese food from this little shack which was just a couple of miles from our house. I don't even remember what it was called anymore. Indo-Chinese cooking, as we called it, has a few items on it that you can't find at traditional Chinese restaurants, or even Americanized Chinese food. Veggie Lo-Mein however, is a staple item on Chinese Restaurant menus ... that I could eat multiple times a week and still go back for more. In the past few months, I've tried a couple different recipes and today I tried to follow one from the Everyday Happy Herbivore Cookbook (Page 195).  

EHH Veggie Lo-Mein

Now for those of you who follow my blog (... & a big THANK YOU to all 10 of you!) this shouldn't come as a surprise. Being a person of Indian origin, its not in my genetic makeup to follow a recipe to a tee. I always make changes to it. Sometimes this blows up in my face .. like it did just last night (Swiss Chard Pie). So today, I decided that I would make minimal changes ... !! Ahem @ minimal ;-)

The full recipe is of course copyrighted so I can simply tell you some of my modifications. The result was 100% totally absolutely fantastic. Even li'l Nik wolfed down 2 servings. He started out his evening at home with a sliced-up orange as he watched me get dinner ready with a constant stream of questions ... 

"Mom, what is that?" (at the sight of a block of Extra-firm tofu). "Mom, why are you cutting it?" (as I sliced the tofu) "Mom, why did you do that?" (as I moved tofu to the skillet). Nik, this is Tofu. I'm putting it in the pan so that we can eat it. "Oh!" ... And then, after a few minutes of silence ... (thanks to the pieces of orange that he stuffed his face with!). "Mom, put that in the pan" (as I finished cutting some more tofu). "Mom, you missed one piece" and then ".. now cut that one, Mom!" ... more silence thanks to a full mouth. "Mom, are those noodles?" (at the sight of Udon noodles boiling on the stove). "Mom, are we eating noodles?" (Yes, honey, we are). "Oh!"

And so my evening progressed with questions and instructions from an almost 3-year old. As you've guessed by now, I used Japanese Udon noodles today. The recipe simply calls for 'any' kind of Asian noodles. I simply boiled those according to the instructions. Once tender, I rinsed them quickly with cold tap water and then set them aside until later. The EHH recipe didn't call for tofu but I was craving tofu for some reason (protein ...!). I used Nasoya Extra firm tofu, drained it, sopped off the excess liquid with a paper towel and diced it into big chunks. 

I used a non-stick pan, and pan-roasted the tofu until it was getting golden brown. I did not use any butter or oil for this step. In the initial few minutes, I had to move around the chunks just a little bit as they release water and that can make them stick a little bit. Once each chunk formed a skin on it, they didn't stick at all. At some point during this process I added a splash of soy sauce and tossed the tofu around it to get a nice caramel color to it. This was honestly my ONE change from the EHH recipe .. a little extra soy sauce.  

I fried the tofu until I felt I had the right amount of color to it.  Once done, I removed the tofu from the skillet and set it aside. In the same skillet, I added a thin layer or vegetable broth and followed the directions  to stir fry the veggies. Today, I used Shiitake mushrooms (Veggie #13), carrots, Italian green beans, peas and a single stalk of celery.  

Overall, my veggie to noodle ratio was easily 2 to 1, maybe even heavier on the veggie side. Once the veggies were almost done, I added the noodles, tossed everything together, and added the sauce, as the recipe called for, and gave it another quick toss. In the end, I tossed the pan-roasted tofu and gave another quick toss. Finally, I covered the skillet and let it all sit for a few minutes to allow the flavors to blend.

And then, li'l Nik and I sat down to dinner (all the other boys were out) and his commentary started all over again. He first instructed me "Mom, roll your noodles" and proceeded to show me how to roll my noodles onto my fork (never mind the fact that he's 3 and I'm the one who taught him how to eat his spaghetti). He would then shovel this loaded fork into his mouth and use his left hand to control where the noodles went as then came off the fork. It was quite the sight!

.. now eat it, Mom!

The last part of our meal was the most fun. Nik decided that I was obviously uninitiated and needed to be shown how to suck up noodles with my mouth. He'd suck on each noodle and then break out into a series of giggles. And then, the process would start up all over again :)

Overall, this meal was an A+.