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!

Asian Spiced Wilted Kale Salad w Onions and Mushrooms

Here's another variation of my Wilted Kale Salad recipe. This one is spicy and amazing! It uses a Sweet Red Asian Chilli Sauce. I used "Huy Fong" Sambal Oelek Chili Paste which is super spicy (to me!).

Asian Spiced Wilted Kale Salad

Prep Time: 5-7 min

Ingredients (4 Servings):

1. 1 bunch of Kale, stems removed, and leaves coarsely chopped (about 4 cups)
2. 1 medium Yellow Onion, julienned (about 2/3 cup)
3. 1 cup quartered Cremini mushrooms
4. 1 tbsp Ginger-Garlic Paste
5. 1 tsp Rice Wine Vinegar
6. 1 tbsp Asian Chilli Sauce (Huy Fong Sambal Oelek Chili Paste) 
7. Salt and Pepper, to taste.

Directions:

Rinse kale in cold water, drain and set aside. Line a large skillet with water. Add ginger-garlic paste and rice wine vinegar. As soon as the water begins to boil, add the julienned onions and cremini mushrooms. Toss well and add Kale. Cover, reduce heat to medium low. Within a couple of minutes, the kale will turn bright green and begin to wilt. Keep covered for 2 additional minutes. Remove lid and and the chilli paste. toss really well. Transfer to a salad bowl, garnish with freshly cracked black pepper, and add salt (to taste). Serve warm.

Nutrition Facts (Per Serving ): Calories 51 (Fat Calories 5)
Total Fat 0.5 g; Carbohydrates 10 g; Dietary Fiber 1.9 g; Sugars 1.1 g; Protein 3.0 g

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

Creamy Potato Soup

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

Creamy Potato Soup w Cremini Mushrooms

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

Ingredients (6 servings):

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

Directions: 

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

I think he approved of this recipe!!! 

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

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

FFVK Brussels Sprouts & Shiitake Mushroom Soup

Fat Free Vegan Kitchen posted a recipe on her Facebook page earlier today. One look at the accompanying picture and I was taken. I've had some frozen Brussels Sprouts (New Veggie #9) in the freezer for a while and I was looking for an interesting way to use those. And I love mushrooms ... I've often said "I've never met a mushroom I didn't love" and this recipe also allowed me a chance to try one more item on my 'pending' list of veggies/plant products to try ... Great Northern Beans - my New Veggie #53. 

FFVK Brussels Sprouts & Mushroom Soup

Prep Time: 30 min 

Ingredients: (FFVK Recipe) The list below includes my modifications based on what I had on hand. 

1. 1 medium onion, diced
2. 1 bag of frozen small Brussels sprouts, thawed and cut in half
3. 0.5 oz Shiitake mushrooms, reconstituted, liquid saved.
4. 0.5 oz Porcini mushrooms, reconstituted, liquid saved.
5. 6-8 fresh Cremini mushrooms, sliced
6. 2 tsp Minced Garlic
7. 6-8 fresh leaves of Sage, minced
8. 1/2 cup Quick cooking Brown Rice
9. 1 can (15 oz) Great Northern Beans, drained and rinsed.
10. 2 cups of Vegetable broth
11. 4 cups of Water
12. Salt and Pepper, to taste
13. 2-4 tsp lemon juice.

Directions:

Some of the modifications I made resulted in reducing the cooking time. I had a frozen bag of Brussels sprouts, and I thawed them in the microwave which helped cook them some. I also used quick cooking brown rice which helped my case. I didn't have any rubbed sage so I used fresh Sage leaves instead. I cooked onions and garlic in water until translucent and then added Brussels sprouts. Cooked everything together for a couple of minutes and then added the rest of the ingredients except the lemon juice which I added after the soup was done and removed from the stove. Getting the soup together took me about 10 minutes, including dicing the onion and mushrooms and reconstituting the dried mushrooms. Then I just let the whole thing simmer for about 20 minutes until we were ready to eat. Garnish with freshly cracked black pepper. 

My Assessment: This was a hearty heartwarming soup. I loved it. My newly herbie husband also liked it and even agreed to take the leftovers for lunch tomorrow (always a good sign). Thank you, FFVK, for another great recipe. 

10-min Mushroom Subzi

Given that it is Election Night 2012, I wanted to make something quick and easy so that I could settle in front of CNN and watch President Obama win his second term. Yes, I support him. That's my prerogative :) !! A Subzi, in Indian, Pakistani, and Nepali cuisine, is any spiced preparation of vegetables, typically dry, that is eaten with Rotis.  

Mushroom Subzi

Prep Time: 10 min

Ingredients:

1. 1 cup white and/or cremini mushrooms, mixed, cut into quarters. 
2. 6 oz (1/2 pack) Extra Firm Mori-Nu Silken Tofu (cut into 1/2" squares).
3. 1-2 tsp Garlic powder
4. 2 tbsp Low-Sodium Soy Sauce
5. 1 tsp Dried Cilantro
6. Salt and Pepper, to taste

Directions:

Line a skillet with water and add mushrooms and spices. Allow the mushrooms to release their water and for most of it to dry up (~5-7 min). Then add the silken tofu pieces and mix everything together. Its okay if the tofu squares break apart as they will only add to the creaminess of the subzi. Allow all the water to dry up, taste test for salt and garnish with freshly cracked black pepper and fresh cilantro. Serve with fresh (or frozen) chapatis. Yum!

My Assessment: This is my favorite way of making a quick subzi. I love garlic so this dish is extremely flavorful for me. If you have your own favorite spice, use that instead to focus on that flavor. Its probably best to use a powdered spice to maintain cooking time.  The tofu acts as a sponge for all the garlicky flavor and coats the mushrooms. Occasionally, I add some chili pepper powder to this dish to give it an extra kick. Enjoy!!! :)

Cremini Miso Soup

So this afternoon, I made a batch of my Quinoa Chili that has been a hit so far with everyone who's tried it, herbivores and omnivores alike :) !!! T loves it and asked for me to make it again. We both ate big bowls for lunch and were quite full. So full that I wasn't super hungry for dinner but I wanted to eat something ... don't know if it was boredom, or real hunger but I decided to make a low calorie, light soup for dinner. For a few days, I've been craving Miso soup and have looked at various recipes online. This one is a conglomeration of multiple recipes that I have read, and what I had at home. For example, I didn't have any baby bok choy, but did have baby spinach so I used that instead. I also used this soup as a platform for my New Veggie #52 - Cremini Mushrooms. 

Cremini Miso Soup

Prep Time: 10 min

Ingredients:

1. 2 cups Vegetable broth
2. 1 cup baby spinach
3. 6 Cremini mushrooms, thinly sliced. 
4. 6 oz (1/2 pack) Extra Firm Mori-Nu Silken Tofu (cut into 1/2" squares). 
5. 1 tsp white rice vinegar
6. 2 tsp Miso*
7. 1 tsp Powdered Garlic
8. Salt and Pepper, to taste. 

Directions:

In a soup pot, bring 2 cups of vegetable broth and 2 cups of water to a rolling boil. Add garlic and baby spinach, reduce heat to medium and once the garlic is wilted, add thinly sliced mushrooms. Continue to boil for a couple more minutes and then add tofu squares. Silken tofu tends to be fragile to touch so make sure you stir gently after adding the tofu. Boil for another minute and then turn the heat off and remove pot from stove. Remove a little bit of hot broth into a small mixing bowl. Add miso to the broth and stir well to make a thin paste. Fold that into the contents of the pot. Taste test for salt and add freshly cracked black pepper, to taste.  

*Miso, is a slowly fermented soybean paste. It is a treasure trove of high quality protein and amino acids, simple sugars and fatty acids making it superbly easy to digest and easy on the stomach for someone suffering from GI issues. It is essentially the chicken soup of the vegan world. The fermentation process is enabled by an edible strain of fungus called aspergillus oryzae. It is also an excellent probiotic. In order to obtain the maximum benefits, Miso should be not be boiled. Most enzymes are destroyed by temperatures above 104°F (38°C). So unpasteurized miso should be added only after cooking is complete to help obtain its probiotic benefits. 

Veggie Fact of the Day

Cremini mushrooms are small brown mushrooms, similar to white button mushrooms that are available year round and are frequently sold in stores as Baby Bella mushrooms. They are infact the same strain as Portabella. The flavor is similar to a portabella and is much more than its white relative. The texture is meaty and the flavor quite earthy. These serve as a good introduction to mushroom for someone who has never eaten mushrooms.  Nutritionally, Cremini mushrooms are rich in protein, fiber, Vitamins B, D and K and several minerals. 

Edamame & Mushroom Quick Stir Fry

After I was done with dinner tonight (Stir Fried Broccolini), I realized I did not have any leftovers for lunch tomorrow. I had a couple packs of assorted mushrooms in the fridge, and a bag of shelled Edamame (New Veggie #3) in the freezer and settled on a stir-fry. Both mushrooms and edamame are great in stir fried dishes, but unlike some of the greener veggies like beans and broccoli, still taste good the next day. This stir-fry is one of my most favorite recipes and goes well with a variety of different vegetables and even tofu. It is most definitely a gimme more :) 

Prep Time: 7-10 min

Ingredients*:

1. 1 cup Mushrooms (Cremini)
2. 1 cup shelled Edamame
3. 2 tsp Ginger-Garlic Paste
4. 2 tbsp Low-Sodium Soy Sauce
5. 1 tbsp Vegetarian Oyster Sauce**
6. Freshly cracked pepper, to taste

Directions:

Line a skillet with water and add ginger-garlic paste and soy sauce. Once the ginger-garlic are fragrant, and almost dry, add mushrooms and thawed edamame and toss well. Remove from heat and add oyster sauce and toss again. Garnish with freshly cracked black pepper and serve hot, or pack it away for lunch! Yum every time! 

* This is a 'no added salt' recipe i.e. no salt is added over and above what is already in the condiments.
** In place of Vegetarian Oyster Sauce, I've use Vegetarian versions of Hoisin, Pad Thai and Kung Pao sauces as well. Basically, any Asian sauce works well in this Quick Stir Fry!

Mushrooms & Green Beans

This is a great side dish, but also works as the entree!! With a prep time of only a 10-15 minutes, it's great for a quick meal on a week night too.


Ingredients: 

1. 1 cup fresh frozen french cut green beans
2. 1 cup white button and baby portabella mushrooms
3. 1/4 cup vegetable broth
4. 1 tsp minced garlic
5. 1 tsp whole mustard seeds
6. 1-2 tsp Tony Cachere's Creole Seasoning
7. salt and pepper to taste. 

Directions: 

In a deep skillet, heat up the vegetable broth and add garlic and mustard seeds. Once the broth comes to a boil add the green beans and allow to cook for a few minutes. Then add mushrooms, halved or quartered depending on the individual size, and add seasonings. Cover and simmer for 5 minutes or until the broth is almost gone. Season with salt and freshly ground black pepper. I served this as a side dish with my sandwich for dinner, but I plan on eating whats left, by itself, for lunch tomorrow. 

Nik's Reaction: He shoveled the green beans in about as quickly as he could swallow 'em. We're still working on the fungi ... !!! 

Mutter Mushroom

Prep Time: 20 minutes

Ingredients:

1) 1 small red onion, finely diced

2) 1 small Roma tomato, finely diced

3) 1-2 tsp minced garlic

4) 1 cup fresh frozen peas

5) 6-8 medium button mushrooms, halved or quartered

6) 1 tsp cumin seeds

7) 1 tsp coriander powder

8) 1 tsp garam masala

9) salt and pepper to taste

Peas & 'Shrooms!

Directions:

Line a skillet with an eighth of a cup of water. On medium heat, add onions. Cook down water and as onions begin to caramelize, add spices and mix in well. As the aromas are released, add tomatoes, mix well and add another eighth of a cup of water. Cook for a few minutes and then mix in peas and mushrooms. Cover and simmer for 5-7 minutes adding more water as needed. The final dish should be very moist, but not runny.

Serve with whole wheat bread or over brown rice.