Seitan & Broccoli Korma

I posted a recipe for TVP Korma a few months ago. Today, the cold temperatures outside again made me yearn for the richness of a korma. I've been wanting to make it for the last couple of days and decided that a Friday night definitely called for a little extra effort for dinner. I modified my previous recipe just a tad today and used several whole spices (instead of powdered Garam Masala) and used a special ingredient :) - which made it pretty close to the authentic version found in Dhabas across India - i.e. a mom & pop style restaurant, which  are generally found along highways and interstates and usually serve home-made local cuisine; they often also serve as truck stops, so are best visited with locals, or at least someone who speaks the local language. 

Seitan & Broccoli Korma

Wikipedia describes a Korma as a South/Central Asian dish that can be made with yogurt, cream, nut and seed pastes or coconut milk; it is usually considered a type of stew. The korma I grew up eating in India was almost always made with a rich paste made with minced onions and tomatoes and heavy cream. Korma is a key dish in Mughlai cuisine which has strong cultural roots in India and Pakistan. Its flavors are based on mixing a variety of (very typical) Indian spices - ground cumin, coriander, onions, ginger, garlic, cloves, cinnamon, black pepper corns and cardamom. The traditional Shahi (Royal) Korma is often simmered for hours on a charcoal fire which gives it a nice smoky flavor.  

I also use Seitan (New Veggie #36) which is essentially gluten - the main protein in wheat. Its an ideal chewy addition to this plant-based version of Korma. Commercially available seitan is light to dark brown in color (it is much lighter in color when made at home using vital wheat gluten). Like Tofu, it easily absorbs whatever flavors and seasonings are added to it, much like tofu. It is nearly fat free, and has 0 saturated fats and cholesterol. Because the starches have been washed away, it is also low in carbs but remains high in protein.

Prep Time: 30-40 min

Ingredients (4 servings):

1. 8 oz Seitan strips 
2. 1 or 2 large heads of Broccoli
3. 1 medium to large Red Onion, minced
4. 4-6 tbsp Hunt's Crushed Tomatoes 
5. 1 tbsp Ginger-Garlic Paste
6. 1/4 cup Raw Cashews
7. 2-3 cups Water, or Vegetable Broth
8. 1/2 tsp Turmeric powder
9. 2 tsp Cumin powder
10. 2 tsp Coriander seed powder
11. 1 tsp Red Chili powder
12. 2-3 pieces of each Whole Spice 
• Cloves 
• Green Cardamom
• Black Cardamom
• Black Peppercorns, 
• Cinnamon stick
• Bay leaves
13. Special Ingredient - 2-4 drops of Liquid Smoke
14. Salt and Pepper, to taste
15. Fresh or Dried Cilantro  

Directions:

Line a non-stick skillet on medium-high heat with water and add minced onions (I used a food processor to mince really fine) and caramelize using splashes of water or vegetable broth (see previous recipe for details on how to caramelize). Once onions are done, add the tomatoes and ginger-garlic paste, and caramelize. Cook until the tomatoes, ginger-garlic paste and tomatoes are cooked down to make a thick red paste. At this point add all the spices and salt, mix well and add a splash of broth.  As the whole spices release their aromas, add Seitan and a cup of vegetable broth, reduce heat to medium-low, cover, and let simmer for 5 minutes. Pulse the raw cashews in a coffee grinder until they are ground to a granular powder. Add cashews to the simmering mix, adding more broth as needed and simmer for a minute or two and then add liquid smoke and broccoli. Cover and simmer for another 7-10 minutes until broccoli pieces turn bright green in color (at this point, the broccoli is just steamed, still retains its crunch and hasn't become mushy). Garnish with fresh or dried Cilantro, freshly cracked black pepper. I served it over steamed brown rice. 

Smoky Seitan Korma

My Assessment: I liked this version of my Korma recipe a lot more than the previous version. The inclusion of liquid smoke and the whole spices gave it a more authentic flavor, without the heat of some of those spices (e.g. black pepper corns). 

Nutrition Facts (Per Serving): Calories 213
Total Fat 9 g; Cholesterol 0 g; Carbohydrates 14 g; Fiber 2.7 g; Sugars 2.7 g; Protein 17.9 g

Arti's Aloo Paratha

So, my sister-in-law Arti makes the best food. Whenever I visit her, as we are now, I can be assured of a feast, or two, or several, during our visit. This morning, she made Aloo Parathas. This is the ultimate breakfast food in India. Historically, parathas fried in butter, and served with fresh butter, mango and chili pepper pikles and often also with fresh plain yogurt. Keeping in line with my food choices (no added fat), she made my parathas without oil or butter. Amazing!!!

Arti's Kitchen ... 

A Paratha is basically a stuffed Indian flat-bread made with unleavened dough and originating from the Indian state of Punjab. My DH calls them potato pancakes except they're typically savory and spicy and you don't pour syrup over them. A ball of dough is stuffed with crumbled spiced vegetables or cheese (potatoes, cauliflower, mint, radishes, paneer, onions, fenugreek, lentils, etc.). The dough is then rolled out and is the pan-fried or pan-roasted on a flat skillet. Another "cheater" method is to roll out 2 chapatis (see link here). Cover the surface of one with the filling and then cover with the other (like a chapati sandwich). Pan-fry or pan-roast as described above.

Arti's Pan-Roasted Aloo Parathas

Prep Time: 15 min

Ingredients for the Filling: 

1. 4-6 Steamed/Boiled Russet potatoes, crumbled
2. 1 small Red Onion, diced finely.
3. Cumin, to taste
4. Red Chillies, to taste
5. Ajwain (Carom) seeds, to taste
6. Amchoor (Dried Mango powder), to taste
7. 2-3 tbsp fresh Cilantro leaves
8. 2-3 fresh Serrano peppers, sliced, to taste.
9. 2-3 tsp Dried Mint leaves
10. 1-2 tsp Garam Masala
11. Salt and Pepper, to taste.

Directions:

Prepare the whole wheat flour into dough (see link here). Prepare the potato filling by mixing the above ingredients together. My sis-in-law cooks the Indian way, so all spices are estimates. Taste check after each spice and once the filling is yummy :) you're all set. Roll out a ball of dough into about a 4 inch round. Place about a heaping tablespoon of filling in the middle and fold over the sides and pinch the top closed. Flatten the stuffed dough and then roll out gently into about a 6-7 inch round. Gently lift the rolled out dough and transfer to a hot skillet and pan roast on both sides until done. If you're okay with using butter, add a little butter and pan-fry instead. The difference is only visual. Both taste equally yummy!

Arti's Pan-Fried Aloo Parathas

Cooking Tip: If you want to save some for later, partially fry each one, and store some for later in a tupper-ware (use saran wrap between individual parathas if you want to freeze them for later). When ready to eat, transfer to a skillet and complete the cooking process :)

Arti's Aloo Parathas .. some for later :)

My Assessment: LOVED my breakfast today!! As did my DH :)

The Kitchen Sink Soup

Cold winter days call for a heartwarming soup and some home-made bread. I got wish #1 today. My husband coined the term The Kitchen Sink Soup - according to him ... "Its got everything in it, but the kitchen sink!" ... well yes, it is kind of true. I always use the same basic recipe and it works like a charm, every time, no matter what you put in it. 

The Kitchen Sink Soup

Prep Time: 20-30 min

Ingredients:*

1. 2 cups Protein (Red Kidney Beans, Black beans, Chick Peas, Various Lentils)
2. 2 cups Vegetables (Onion, Spinach, Green Beans, Corn, Peas, Carrots, Kale, Celery)
3. 1/2 cup Starch (Red Potatoes, White Potatoes, Brown Rice, Wild Rice, Barley, Quinoa, Noodles)
4. 1/2 cup Mushrooms (white, cremini, shiitake, portabella, oyster)
5. 4-6 cups Vegetable broth
6. 6-8 Dry Sun-dried Tomatoes (I buy the Whole foods 365 brand), sliced/diced.
7. 1 tbsp Minced garlic
8. 1 tbsp Miso (Barley or Soy).
9. Pepper, to taste.

Directions:

Line a stock pot with vegetable broth and add garlic. Once the garlic begins to release its aroma, add remaining ingredients (except Miso). Bring to a rolling boil. Reduce heat and allow to simmer until whatever starch you've added are done. When I use beans and/or chickpeas, I typically use canned. When I use lentils, I tend to use red lentils which are quick-cooking. Once starches are done cooking, turn off heat and add miso. I used Barley miso today. I typically don't discriminate between various kinds of Miso and use them interchangeably in my recipes. Do a quick taste test and if needed added more broth (as needed) and miso for flavor, or salt (if you prefer). Garnish with freshly ground black pepper and serve steaming hot. 

The Kitchen Sink Soup

Today, I used Red kidney beans, Baby spinach, Red Onion, Green Beans, White mushrooms and a blend of Brown and Wild rice. Umm Umm Good!! 

Wish #2 (homemade bread) will be granted soon ... Santa brought me a B&D Bread Maker!!! Yeah!!!

* This is a 'no added salt' recipe i.e. no salt is added over and above what is already in the condiments. In this soup, all the salt is coming from Miso and the sun-dried tomatoes add a lot of flavor, thereby reducing the need for additional salt. 

Sarson ka Saag (Mustard Greens)

A big old fashioned drum roll please!!!! I'm introducing my New Veggie #60. When I started on this quest almost a year ago, I never thought I'd have tried 60 previously untried or less-tried vegetables by the end of the year. The honor of being #60 goes to Mustard Greens. Growing up in India, we ate a lot of mustard greens during the winter months which is when it is in season. The original recipe, Sarson ka Saag, uses clarified butter (ghee) in copious amounts and is eaten with fresh corn-bread (Makki ki Roti), which is also made with a lot of ghee. What I wanted to do today was recreate the dish of my childhood without any of the added fat. I decided to eat it with rice, instead of the traditional corn bread. Although, the skillet cornbread recipe in Everyday Happy Herbivore would be great with this dish.  

Punjabi Sarson ka Saag

Prep Time: 20-30 min

Serves: 2

Ingredients:

1. 1 bunch of curly mustard greens, washed well, stems removed, and leaves torn
2. 1 small Red Onion
3. 1 tbsp Ginger Garlic Paste
4. 2 tsp Cumin powder
5. 2 tsp Garam Masala
6. 1 tsp Smoked Chipotle pepper
7. Salt to taste
8. Red Pepper Flakes, for garnish

Directions:

Add first 4 ingredients with a quarter cup of water and pressure cook for 10 min under high pressure. Release steam and open. The leaves should be reduced about 10x in volume. Using a stick blender, puree the contents until smooth. Add Garam Masala and Chipotle pepper and simmer on medium heat, with a lid on partway, until most of the water has evaporated (be careful of the splatter, as it will be super hot!). Mine took about 10 min to get to the right consistency. Still pretty wet, but without any runny water. Add salt to taste. It is best to wait until the end to add salt as it is quite easy to overdo the salt (the volume goes down tremendously, so it is difficult to estimate how much you need). Serve over rice, and garnish with more chipotle pepper or red pepper flakes. 

My Assessment: The flavors were reminiscent of my childhood. My mom used to garnish with red pepper flakes warmed in butter (often called Tadka in hindi). I didn't miss the butter in the dish at all. Give it a try! It was worth it!

Nutrition Facts (Per Serving): Calories 51
Total Fat 0.8 g; Cholesterol 0 g; Carbohydrates 8.6 g; Fiber 2.0 g; Sugars 2.5 g; Protein 2.7 g

Candied Yams in Coconut Milk

North American Yams, or Sweet Potatoes, are found on virtually every Thanksgiving table in the United States. I am a huge fan of sweet potatoes and eat them pretty much year round. One of the easiest ways to eat yams is to simply wrap one in aluminum foil to roast it in the oven. I don't even add anything to it. The roasting process caramelizes the sugars and makes it so much sweeter. Thanksgiving dinner, in my opinion, calls for a little more pizazz so I make Shakarkandi ki Sabzee.

Shakarkandi ki Sabzee

Ingredients:

1. 2-3 lbs North American Yams (sweet potatoes!) 
2. 1 large Red Onion, diced. 
3. 2 tbsp ginger/garlic paste
4. 2-3 tsp cumin seeds
5. 1-2 tsp Coriander powder
6. 4 whole green cardamoms.
7. 1-3 bay leaves, depending upon their size.
8. 6-8 whole black peppercorns
9. 1 inch cinnamon stick
10. 1/2 tsp Cayenne pepper, to taste
11. 2-3 tsp Garam Masala
12. 1-2 cups Coconut milk
13. 2 tbsp Cilantro leaves, chopped.
14. Salt, to taste
15. 4-6 tbsp Brown sugar for topping

Stove Top Directions (60-90 min before Dinner):

Peel and dice yams into 1-2 inch cubes. In a colander, sprinkle liberally with salt and let stand for 10-15 min in the sink. Rinse well. Line a sauteing pan, with vegetable oil and add cumin. Once the aroma is released, add onions and ginger/garlic paste and cook until the onions are a nice golden color. Add remaining spices. Add coconut milk and bring to a boil. Reduce heat, add yams, and simmer for 10-15 minutes. Transfer to a lidded casserole dish. Sprinkle brown sugar liberally on top. Cover and set in oven at 350 F until ready to serve. Check periodically to make sure they don't dry out. If needed, add a 1/4 to a 1/2 cup of coconut milk. Garnish with cilantro leaves just before serving.

Crock-Pot (Slow-Cooker) Directions (1-2 hours before Dinner):

Peel and dice yams into 1-2 inch cubes. In a colander, sprinkle liberally with salt and let stand for 10-15 min in the sink. Rinse well. Line a sauteing pan, with vegetable oil and add cumin. Once the aroma is released, add onions and ginger/garlic paste and cook until the onions are a nice golden color. Add remaining spices. Add coconut milk and bring to a boil. Drain yams and add to the crock and pour the coconut milk, onion and spice mix on top. Sprinkle brown sugar liberally on top.  Set crock-pot to low and leave undisturbed until ready to serve. Check periodically to make sure they don't dry out. If needed, add a splash, or two, of coconut milk. Garnish with cilantro leaves just before serving.

Chana Dal w Fennel

Growing up in India, I was exposed to a variety of lentils and each day of the week, my mom and aunts cooked up a new kind of lentil or bean. If you'd like a quick tutorial on lentils, look here. It was always interesting to see how many different recipes they could cook up using the same beans. One of my favorites was Chana Dal. 

Photo Courtest: PhamFatale.com

This lentil can be cooked up with Rice into a pilaf (a holiday delicacy that is cooked up on at least 2 holidays during the year), it can be cooked as a simple dal, it can be added to meat dishes to make stews, and it is often also roasted and spiced as a quick low-fat high protein snack. One of my favorite ways my mom fixed it was in a vegetable stew. Mom would add summer squash or spinach to it, and flavor it with fennel seeds. This is what I've attempted to recreate as a plant-based, no-added-fat version today.  Note that Chana dal is NOT the same as yellow split peas, even though they may look alike to the inexperienced eye. Best place to buy Chana dal is an Indian grocery store, either online, or a regular store.

Chana Dal w Spinach

Prep Time: 30 min (pressure cooker)

Ingredients: 

1. 1 large red onion, diced
2. 1.5 cup Chana Dal, preferably pre-soaked overnight.
3. 2 cups fresh Baby Spinach
4. 2-3 tbsp Tomato Paste 
5. 1-2 tbsp Fennel Seeds
6. 1/2 tsp Turmeric powder
7. 1 tsp Red Chili powder, to taste
8. Salt and Pepper, to taste
9. 3 cups of Water.

Directions: 

Combine all ingredients in a pressure cooker and cook under high pressure for 10 min (or 15 min if, like me, you forgot to soak the beans overnight). Release steam immediately. Beans should be soft to touch and should not hold up to any pressure, although unlike other lentils, Chana dal does retain its shape really well. If using the stove top method, you'll need to simmer on medium heat until lentils are soft.  Garnish with salt and pepper, and freshly chopped cilantro or mint leaves. Serve hot, over Jeera Rice.*

* Jeera Rice: In a separate pot, boil rice and 1 tsp cumin seeds in ample water. Drain. Voila! 

My Assessment: The fennel seeds add a faintly aromatic, somewhat sweet flavor to this dish. Although it looks like almost any other dal preparation, the flavors are unlike any you'll have had before. This dish does not taste like curry at all :) Tony loved it and wants it made again!! That's a success in my opinion!! 

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!  

Mushroom & Kale Tacos

If asked, any member of my family, ranging from 3 to 43 years, will say without pause that their ideal meal consists of Tacos. Since going plant-based I've tried to incorporate as many of my veggies into burritos and tacos and tonight's meal was no exception (although I cannot get any of the other 4 people to eat these tacos). I had some leftover Wilted Kale & Onion Salad from earlier in the week. And I saw some fresh mushrooms as I was taking the leftovers out of the fridge. Into a skillet went the sliced mushrooms, with 1 cup of Wilted Kale and Onion Salad and Voila!! 

Mushroom & Kale Tacos

Prep time: 15 min

Ingredients: 

1. 1 bunch of Kale, stems removed and leaves coarsely torn
2. 1 medium Red Onion, julienned
3. 6-8 White button mushrooms, sliced thinly
4. 2 cloves of Garlic, minced
5. 3-4 tbsp Medium Salsa, to taste
6. Salt & Pepper, to taste
7. 4 Corn Tortillas, for taco shells.

Directions: 

Rinse torn kale in cold water, drain and set aside. Slice mushrooms and set aside. Line a large skillet with water. Add garlic and turn heat to medium. As soon as the garlic begins to simmer, add the julienned onions and mushrooms and 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 turn heat to high for a couple of minutes to allow the water to evaporate. The kale will however, continue to sweat so the tacos will be a little wet and drippy. I didn't mind that part of it. if you want your tacos really dry, make sure you dry the kale completely. In my opinion though kale doesn't taste as good when it is dry because it is a very fibrous leaf. Prepare taco shells by wrapping in foil and heating in a 350F oven for 5 minutes. Prepare tacos, Garnish with freshly cracked black pepper, and more salsa, as necessary. Serve warm. 

My Assessment: This isn't a dish that looks pretty ;) or appetizing to non-kale lovers :) but it was amazingly delish!!! I enjoyed these tacos with freshly made HH Butternut Squash Soup. I didn't add any additional toppings because this was flavorful enough for me. Optional toppings include freshly diced fresh tomatoes, olives, even fresh sweet corn.

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. 

Wilted Kale & Onion Salad

Because I am hypothyroid I avoid eating Goitrogenic foods. As the name implies, these are foods capable of causing Goiter. In layman's terms, these foods affect thyroid gland function by inhibiting synthesis of thyroid hormones, resulting in enlargement of the gland (aka goiter). Some examples include Brussels sprouts, Kohlrabi, Turnips, Rutabaga, Radishes, Cabbage, Kale, and Cauliflower. Cooking at least partially inactivates goitrogenic compounds in these foods so this salad, which uses New Veggie #23 - Kale, is the perfect way of getting the benefits of kale, without the adverse effects of goitrogens.

Wilted Kale & Onion Salad

Prep Time: 5-7 min

Ingredients:

1. 1 bunch of Kale, stems removed, and leaves coarsely torn
2. 1 medium Red Onion, julienned
3. 1 clove of Garlic, minced
4. 2-3 tbsp Medium Salsa, to taste
5. Salt and Pepper, to taste.

Directions:

Rinse torn kale in cold water, drain and set aside. Line a large skillet with water. Add garlic and turn heat to medium. As soon as the garlic begins to simmer, add the julienned onions and 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 transfer kale to a salad bowl.  Garnish with freshly cracked black pepper, add salt if necessary and add a big dollop of medium salsa on top. Serve warm. 

Wilted Kale & Onion Salad

My Assessment: I really really like this salad and it is my go-to salad when I have a bunch of kale in the fridge and I'm not feeling like cooking anything even vaguely substantial. I also prefer this salad in cooler months because I've always hated eating a cold salad during that time of year. My body craves something warm and this works every time. I sometimes add other salad veggies to this salad including corn and sweet peppers, but it tastes great with just onions as well. The best part about kale is that it retains its crunchiness even after its been wilted for a few minutes. Enjoy!! 

Turban Tofu Spice

I've had a turban squash sitting on my kitchen counter for about a week and I've been searching for an "inspiring" recipe that whole time. I didn't come across anything particularly interesting and most of the recipes I did come across involved making it into a soup, similar to how one would use a butternut squash. And that idea seemed completed Blah!! to me! I didn't want to make just another soup or pie. One thing I knew for sure was that I wanted a savory recipe, that didn't involve using maple syrup (I mean ... how predictable is that!! Maple syrup on squash ... duh!).

Turban Tofu Spice

Prep Time: 20 min (with pre-roasted squash)

Ingredients: 

1. 1 small/medium turban squash (enough to yield about 3/4 to 1 cup pulp)
2. 1 medium onion, puréed in a food processor. 
3. 1 Pk (14 oz) Extra-Firm Tofu (pressed for 15 min)*
4. 2 tsp Ginger-Garlic paste
5. 2-3 tsp Pumpkin Pie Spice Mix
6. 2 cups Vegetable Broth**
7. Salt and Pepper, to taste
8. Scallions, for garnishing

Directions:

In advance, roast the turban squash in a 350F oven, for about an hour until a pin inserted into the flesh glides in easily. Bear in mind that the shell is tough so it will take some effort to pierce it. I just put the whole squash in the fridge after it was done roasting. This evening, I used a sharp knife to remove the cap and then used a spoon to scoop out the flesh, making sure to separate the seeds first. When I was done today, all I had left was an empty bowl :)

In a skillet on medium heat saute onions and ginger-garlic paste until fragrant, adding splashes of vegetable broth as needed to prevent the onions from sticking/burning. Then add the squash and mix well with a rubber spatula, pressing any lumps to make a smooth paste. Add pumpkin spice and more broth, cover and simmer for 5 minutes. Finally add the tofu, gently folding it into the squash. Cover and simmer for 5 minutes. Garnish with freshly cracked black pepper and scallions and serve over brown rice. 

Pressing Tofu: I didn't know this trick until recently and it really does seem to help the tofu in being able to absorb a lot of the flavors of the dish. Place several sheets of paper towels or a kitchen towel under a block of extra-firm tofu, cover with a single layer and place anything heavy you can find (a couple of cans of beans or soup work great!). Let it stand for 10-15 minutes until the towels are soaked and then slice/dice tofu as you normally would.   

Vegetable Broth: I make my own vegetable broth every weekend and freeze it for use during the week (see link here). I simply save my vegetable and fruit scraps in a gallon ziploc bag during the week. Hence, my recipes often use copious amounts of broth. While vegetable broth is definitely more flavorful than water, if you don't have any broth handy, water should work just as well in any of my recipes that ask for broth. 

My Assessment: This works .. I was concerned about using Pumpkin Pie spice in a savory dish as it is traditionally used for pies and breads and all kinds of fall desserts. While I absolutely LOVE pumpkin spice desserts, most of them do have a lot of sugar and calories and I've been trying to avoid those. Of course, as I said at the beginning, I was looking for a savory dish. A close examination of the box revealed that pumpkin pie spice has ingredients very similar to Garam Masala (yup!). Cinnamon, Nutmeg, Ginger and Cloves ... !! No wonder it works!! Although, because the proportions of spices are quite different, and there is no cumin to overpower all the other spices ... this dish did not taste like curry at all. It was great!!! 

... And the lesson learnt today ... in a pinch, use PPS instead of GM with a little bit of Cumin and Coriander added separately. This was a great food night!!!

Two Lentil Soup

This heart warming Two-Lentil Soup is a concoction I came up with on a rainy Ohio fall day. It is packed with protein goodness, zero fat and greens as well. Also, it has only 1 spice ... roasted ground cumin! Yum! If you like cumin, or even if you don't, do give roasted ground cumin a try. It has a much smoother earthy flavor and a little bit of it goes a long way. 

Two Lentil Soup with Oyster Mushrooms

Prep Time: 15 min (pressure cooker)

Ingredients:

1. 1/3 cup Mung Dal (Green lentils, split and skinned)
2. 1/3 cup Masoor Dal (Red lentils, split and skinned)
3. 1 cup Spinach, coarsely torn
4. 1 cup Oyster mushrooms (optional)
5. 1 medium red onion, diced
6. 1 large tomato, diced
7. 1 tbsp Ginger-Garlic paste
8. 2-3 cups of water or vegetable broth
9. 1-2 tsp roasted ground cumin, to taste.
10. Salt and Pepper, to taste

Directions:

Mix all ingredients in a pressure cooker and cook under high pressure for 8-10 minutes. Release steam immediately. Stir to combine ingredients. Taste check for salt and add more cumin, to taste. Garnish with freshly cracked black pepper, and fresh cilantro (if you have any available). If you don't own a pressure cooker, this can easily be made on the stove top, simmer on medium heat for ~30 min until the beans are well done and blended with the rest of the ingredients. It should not take longer than 30 min as the skinned split lentils typically cook super fast. Serve hot!! 

10 min Red Beans & Rice

So I often make my version of comfort food ... Rajma (Red Beans & Rice) the Indian way and it takes a while. Some days are meant for a quick and easy - plug it, set it, leave it recipe. This is that 10 min version of Red Beans & Rice :) I love this version because its a ONE-POT meal .. and those are the best kind! 

Red Beans & Rice

Prep Time: 15 min from start to finish

Ingredients:

1. 2 cans of Red Kidney Beans or Pinto Beans (or one of each!)
2. 1 can of Diced Tomatoes
3. 1 medium Onion, minced in a food processor
4. 1 cup Brown Rice
5. 1 tbsp Ginger-Garlic Paste
6. 2 tsp Cumin
7. 2 tsp Garam Masala
8. Salt to taste

Directions:

Add everything to the pressure cooker with 1.5 cups of water and cook under high pressure for 10 min. The cook time is essentially for the brown rice because everything else is pre-cooked. If you're using a stove-top, allow it to reach full pressure, reduce heat to medium and cook for 10 min. Release steam immediately. Mix with a wooden spatula, garnish with freshly cracked black pepper and serve.

You could also make this in a slow cooker (if you're using canned beans), else the beans will need to be pre-cooked. Or you could make this on the stove-top - adjust water to 2 cups (as some of it will evaporate in a pot), and cook until rice is tender. 

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 ;)

Masoor Dal

Most people who are new to lentils (dal) don't realize how much variety there is in the legume family. I remember in mom's kitchen, her open pantry shelfs ran the width of the kitchen and in the very back of the main shelf she had 2 gallon jars - at least 20 of them, each filled with different kinds of beans and lentils ... some with whole beans, some split, some with the skin on, and others deskinned.  In fact, the same lentil bean can taste vastly different when it is cooked whole, split or skinned. The best resource I've found on lentils so far, is on Cook's Thesaurus. Masoor Dal, is what is commonly known as red lentils in the western world. The whole bean has a brownish-green skin that adds an earthy flavor to an otherwise soft and rather sweet lentil (when skinned and split). 

Masoor Dal

Prep Time: 30 min

Ingredients:

1. 1 cup pre-soaked Masoor Dal (whole red lentils)
2. 2 cups water
3. 2-3 small Tomatoes, diced
4. 1 small Red Onion, diced
5. 1 tsp Coriander powder
6. 1 tsp Cumin powder
7. 1 tsp Chili powder
8. 1 tbsp Ginger-Garlic paste
9. Salt and Pepper to taste
10. 1 tsp Amchoor (Dried green/young mango powder), to taste

Directions:

Put all ingredients, except for amchoor, in a pressure cooker and steam under high pressure for 20 min. Let the steam dissipate by itself. Open and check lentils for doneness (should easily get smooshed when pressed between your thumb and finger). If not done, return to high pressure for another 10 minutes. Use the same check for doneness, if cooking in a pan. Once cooked mix in amchoor (or lemon/lime juice for a touch of tartness), garnish with fresh or dried cilantro leaves, and serve over rice, or with roti. I like to prepare this dal  really thick which gives it a really smooth and creamy flavor. My mom always liked it soupier .. use your judgement on what you like .. using more water, or vegetable broth to thin out the preparation.

Basic Vegetarian Gumbo

.. the aromas of good ol' Creole cooking always make me smile. Andouille sausage was probably one of favorite meats before I went plant based. I don't miss the meat, but I do sometimes miss the flavors. A good hearty Gumbo is a good way to remember those flavors all over again. A lot of vegan/vegetarian gumbo recipes that are available online use vegan sausage and while I am sure that would taste good, those products are also extremely greasy and processed. Instead of sausage, I tried TVP chunks, with Cajun seasoning and .. my current best friend in a bottle - LIQUID SMOKE :) !!!  

Vegetarian Gumbo

Prep Time: 30 min

Ingredients: 

1. 4 or 5 cups vegetable broth
2. 1 medium to large Red Onion, diced
3. 3 stalks of Celery, diced
4. 1 tbsp minced Garlic
5. 2 cups of Spinach, stems removed
6. 1 cup white button mushrooms, quartered
7. 1 cup Baby Carrots
8. 1 12-oz bag of Frozen Diced Okra
9. 1/2 cup TVP Chunks
10. 2 tbsp Liquid Smoke
11. 2-3 tbsp Corn Starch, as needed. 
12. 1-2 tbsp Creole/Cajun Seasoning, to taste
13. 2 tsp of fresh Thyme leaves
14. Salt and Pepper, to taste

Directions: 

In a deep stock pot on medium heat, bring 4 cups of vegetable broth to a rolling boil. You can use water instead, but vegetable broth tends to add a lot more flavor. As the broth boils, add ingredients one by one, making sure that the liquid continues to boil during this process. Add onions and garlic, then okra, then spinach, mushrooms and baby carrots. Lastly rinse the TVP chunks in running water and add those as well. Reduce heat to a simmer, and boil for another 10 minutes or so. I used spinach today instead of green bell peppers which are more traditional to Gumbo, so feel free to use those instead. After about 10 minutes of simmering the soup, mix cornstarch in tap water and add in small amounts until the consistency thickens (but don't let it congeal). Add liquid smoke and cajun seasoning, mix well, seasoning with thyme and freshly cracked black pepper. Serve over brown rice. 

My Assessment: From what I've read, you need to boil the gumbo for at least an hour to get rid of the sliminess of the okra. From what I know of okra, it tends to get slimier as you cook it more. I only boiled this soup for about 25 minutes, including the time after I added corn starch. I don't mind the slightly sticky flavor of it, but if you do, try boiling it longer. Overall, I really liked this recipe. No added fat, very low on salt and very high on a lot of flavor. I love Creole seasoning :) 

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. 

Asparagus & Sage Soup

I often feel like a big bowl of soup for dinner. I've been thinking of an Asparagus soup for a while. Also, I've had Sage in my herb garden all summer and I'm embarrassed to admit that I had no use for it ;) !! Except for adding large bunches of it to my vegetable scraps for my Home-made Vegetable Broth, even that was a desperate attempt to use the growing jungle!!! I guess I also never tried hard enough to find a plant-based recipe that required Sage. Today, I was determined. A quick Google search revealed this recipe at The Cooking Club. It required however, 2 tablespoons of butter, a half a cup of Parmesan cheese and chicken broth. I wasn't planning on using any of those items; so here's my plant-based version. 

Asparagus & Sage Soup

Prep Time: 20 min

Ingredients:

1. 1 lb Asparagus, chopped coarsely
2. 1 medium Red Onion, chopped coarsely
3. 2 cups Vegetable broth
4. 3 cloves Garlic
5. 2-4 tbsp of fresh Sage leaves
6. 1/3 cup Brown Rice
7. 0.5oz Dried Shiitake Mushrooms
8. 1/3 cup Baby Spinach
9. 1/3-1/2 cup Non-Dairy Milk
10. Salt and Pepper, to taste

Directions:

Add everything to a pressure cooker, and steam for 10 min. Let steam dissipate naturally, open, mix with a large spatula and puree using a stick blender, or in a regular jar blender. Add Non-Dairy Milk and mix well. Garnish with freshly cracked black pepper & Enjoy!! 

Tempeh Curry

To be very honest, when I first tried Tempeh several months ago I was not a fan. I bought some because I didn't want to dismiss this food that everyone raved about after just one trial. But I was hesitant to try it again, until I had an idea ... and suddenly, Tempeh got its second chance :) !!! The problem with tempeh is that to the unaccustomed palate, it tastes dry and grainy and doesn't have much flavor. It has the wonderful property, however, much like tofu, that it can take up whatever flavors are added to it. One of the things I was told by others who love it is that it helps to boil it before using it in a dish. My answer to that? Pressure cooking!!  

Tempeh Curry

Prep Time: 20 min

Ingredients: 

1. 1 8oz pack of Tempeh, cut into 1" pieces
2. 1 large Onion, diced coarsely
3. 1 large Tomato, diced coarsely
4. 1 tbsp Ginger-Garlic Paste
5. 2 cups Vegetable Broth
6. 2-3 tsp Cumin seeds
7. 2-3 tsp Coriander powder
8. 2-3 medium Bay leaves
9. 2 inch piece of cinnamon bark
10. 4-6 whole cloves
11. 2-4 tsp Garam Masala
12. Salt & Pepper, to taste

Directions:

Add everything to a pressure cooker and steam for 15 min. Open, stir well, allow some of the water to evaporate, if a thicker curry is desired, or eat as is. 

I served this curry over a bed of rice and it tasted great. Tempeh will most definitely have a spot in my fridge from now on. It had an almost creamy texture after being pressure cooked. All the spice flavors penetrated well during the pressure cooking process and for those used to Indian cooking, Tempeh tasted a little bit like Paneer to me. Hope you'll give it a chance, or a second chance. Nom Nom!!!