Cream of Carrot Soup

Its been a couple days since I posted anything on the blog. Things don't always happen as planned, especially, if there is a kid in the equation. My poor baby has been going through a bad case of the stomach bug. Apparently, it is a common illness if a kid attends daycare. I can't believe its so easy to catch on such stuff....it's her 2nd round in the past month and a half. It has her completely drained out. Doctors have nothing to say except to be prepared for some sort of sickness (mostly cold and stomach bug/flu) every month. Really??? Its hard enough to see your kid go through any kind of illness and to add to it, having to go through it every month!!! God save me and the little one!! Unfortunately. there isn't any way out of this, hopefully, she'll grow out of it soon.

Anyway, coming back to my Mofo posts, it is a bit disappointing that I will not be able to complete my Mofo with 20 posts but I'll try and post as many as I can, for the remainder of this month.

Carrot has been a staple ingredient in our house, especially for my daughter. Every time, I make some sort of indian dal or khichdi (toor or masoor dhal, rice and veggies with spices) for her, it usually has carrot along with some other veggies.  In India, 'Gaajar Ka Halwa', a popular sweet dish, is made using grated carrots, milk, sugar, nuts and clarified butter. Who doesn't like a carrot??? Its crunchy, sweet and healthy too.

Carrots have a natural sweetness which makes it a great snack for everyone. It is rich in antioxidants, vitamins and fiber. This low-calorie vegetable is loaded with beta-carotene which converts to vitamin A when consumed (FYI, deeper the orange color of the carrot, more the beta-carotene). Most commonly available carrot is of orange color, but there are other varieties and colors too. Did you know that recent studies at Harvard University suggests that people who eat more than 5 carrots per week are less likely to suffer a stroke when compared to those that ate just 1 carrot a month?? Need I say more?

So, here's my Mofo Post 9, Cream of Carrot Soup. The best part is that its creamy without any cream in it. Wondering how??? The secret is OATS!! Long time ago, I read an article online that mentioned about substitutes for healthier options which had oats for cream based soups. Now, what better time to try it out than Mofo? Easy, healthy and delicious bowl of creamy carrot soup.  Enjoy!!

Ingredients:

1 medium onion, finely chopped
3 cloves garlic, minced
3/4 - 1 tbsp fresh ginger, finely grater or minced + 2 tsp ginger juice 
1 lb carrots, peeled and diced (approx. 2 3/4 cup)
1 1/2 tbsp extra virgin olive oil
1/4 - 1/2 tsp crushed red pepper (optional), adjust to taste
2 1/2 tbsp rolled oats
3  cups water (or vegetable broth)
Salt and Pepper, to taste

Method:

In a stock pot or dutch oven, heat oil over medium heat. Add onions, garlic and crushed red pepper (if using). Sauté until the onions are soft, for 4-5 mins.

Add carrots and grated ginger and cook for 5 mins. 

Add water (or broth), salt, pepper and rolled oats to the pot and stir well. 

Bring to a boil, reduce to medium-low and simmer for 20-25 mins until the carrots are tender. The soup will slightly thicken.

Note: You can use a pressure cooker to prepare the soup. On medium heat, cook for 3-4 whistles until carrots and other ingredients are tender. This process is much faster when compared to cooking in a stock pot/dutch oven.

In a food processor or blender, pour the soup and blend until creamy. If it is too thick,  add water or broth, for desired consistency.

Simmer the creamy soup for 4-5 mins and add ginger juice (grind the ginger with little water), if using. Check seasoning and adjust to taste. If desired, you can add 1/2-1 tsp lemon juice. 

Garnish with a dollop of non dairy yogurt or sour cream and a sprinkle of freshly chopped dill or parsley. Serve hot with a simple grilled cheese toast.

Makes 3-4 servings.

Palak Tofu

Palak (Spinach), like any other green leafy vegetables, is rich in antioxidants. It is a great source of iron and calcium and is highly nutritious. According to a study, women who have higher intake of green leafy vegetables and fruits have a lower risk of type 2 diabetes. For raw, leafy vegetables, you must consume 2 cups as it equals the 1 cup serving of non-leafy vegetables due to its weight. It is good to include a variety of vegetables in your diet, so you never get bored of veggies and can also gain all the nutrition from it. Be sure to include atleast 2 1/2 cups of veggies every day for a healthy lifestyle and get your kids to eat them too (it is a bit of a challenge but try disguising the veggies and keep trying)!!

Palak Paneer is one of the popular vegetarian dish in indian cuisine. It is a thick curry that is prepared with pureed spinach and indian cottage cheese. It is made rich by adding heavy cream to the curry. Growing up, I had spinach curries in different styles and my mom used to prepare simple and easy palak paneer with moong dhal. When I first started making palak paneer, I used to follow my mom's recipe (being a student and working on-campus, I couldn't find time to experiment in cooking) but over the years have tweaked it quite a bit and prefer making this version as it tastes better with the sole goodness of spinach. Moreover, adding kasoori methi (dried fenugreek leaves) is what makes this dish flavorful and tasty, so don't skip it!! Of course, the vegan version has tofu instead of paneer as they look and taste similar (not exactly, but atleast a close match).

Ingredients:

2 bunches Spinach (Palak)
1 large onion, finely chopped
2 medium tomatoes, finely chopped
2-3 green chillies, finely chopped
3-4 cloves garlic, minced
1 tbsp ginger-garlic paste
3/4 tsp cumin seeds
1/4 tsp turmeric powder
1 1/2 tsp coriander powder
1 tsp cumin powder
1/2 tsp red chilli powder (optional)
7-8 oz medium-firm tofu, cut into cubes, shallow-fried
1 - 1 1/2 tsp kasoori methi
1/4 - 1/2 tsp dry mango powder (optional)
1/4 cup coconut milk creamer (optional)
2-3 cloves
2-3 medium-sized cinnamon sticks
2-3 cardamom
3 tbsp oil
1/2 - 3/4 cup water/ spinach juice (optional)
Salt, to taste

Method:

In a large stockpot or deep pan, heat water and bring to a rolling boil, add spinach (double/triple rinsed) and boil for 2-3 mins. Do not cover with lid (this helps retain the green color). Drain the spinach and reserve the water.Grind the spinach into a fine purée and set aside.

Rinse the tofu well and pat dry. Cut them into small cubes and shallow fry in 1 tsp oil until golden brown.

In a pan, heat oil and add cinnamon, cloves and cardamom. Add cumin seeds, after it starts to splutter, garlic and green chillies. Fry for 2-3 mins and add onions and 1/2 tsp salt (helps cook the onion faster) and sauté onion until slightly brown. 

Add ginger-garlic paste and fry until raw smell is gone. Now, add the tomatoes and cook until it turns pulpy. 

Add turmeric powder, red chilli powder, coriander powder and cumin powder and mix well. Add crushed fenugreek leaves (crush between hands to release the flavors).

Sauté until the raw smell fades away and add the spinach purée, salt and dry mango powder and cook for 6- 8 mins or so. If the curry starts to thicken, add spinach juice or water to dilute it. Add the shallow-fried/fresh tofu to the curry and cook for few mins. 

If you want to make your curry rich and creamier, add coconut milk creamer, mix well and cook for 2-3 mins. Serve hot with rotis or rice.

Makes 4-5 servings.

Mung Bean Dhokla

Mung Beans (with & without skin) has always been an ingredient available in my pantry. Mostly, people use either of the variety in preparing dishes although whole mung beans usage is a lot limited. During growing up years, we tend to adapt to many things from parents that you wouldn't bother trying/doing on your own (moreover, I wasn't that inquisitive back then!!) and mung beans was probably one such unappealing ingredient to me. At home, mom used both varieties and normally reserved the whole mung beans to make pancakes (mung beans dosa a.k.a pesarattu) or in gravies. This is a recipe my grandma makes whenever I visit her and it never fails to serve as a good snack or replace even a meal as its packed with proteins. Being a vegetarian, my grandpa used to enjoy this dish and often called it 'veggie meat' because of its looks as well as texture. Although, he is not with our family anymore, this is dedicated in fond memory of him. So, here's to one of your favorites grandpa!!!

Ingredients:

For the dhokla batter:

2 cups mung or green gram dhal, soaked overnight or atleast 8 hrs.
1/4 cup grated coconut
1/2 cup red pearl onions
6-8 dry red chillies, adjust to taste
1 tsp cumin seeds 
3 tsp coriander seeds
1 inch piece of fresh ginger
Few curry leaves
1/4 cup fresh cilantro leaves, finely chopped
2 tsp oil
Salt, to taste

For  seasoning:

2 big red onions, finely chopped
1 1/2 tsp mustard seeds
4 tsp urad dhal
Few curry leaves
3-4 tbsp oil

Method: 

In a pan, heat 2 tsp oil, add coriander seeds, cumin seeds and onions. Fry for few mins and then add coconut and curry leaves. Fry until golden brown. Cool and grind separately.

Grind the green gram dhal coarsely with salt and ginger. Mix the ground spice paste with the ground green gram dhal.

In a greased flat steel plate (or alternatively you can use greased idli plates and pressure cook without using the weight), add the ground paste and steam for 15 mins (in a deep pan, pour sufficient water and place the plate on a metal ring) or so. Allow it to cool and cut into small cubes.

In a pan, heat oil, add mustard seeds and urad dhal. After the mustard seeds splutter, add the chopped onions, curry leaves and sauté for few mins until the onions turn translucent.

Add the steamed green gram dhal cubes and fry for few mins until they turn slightly brown. 

Sprinkle with chopped cilantro leaves. Serve.

Makes 5-6 servings. 

Sprouted Mung Beans Salad

It is surprising how spending the vacation visiting your family can take up all your time (with not much time to spare for yourself) and sometimes it feels like 24 hrs is not enough to accomplish all the tasks you set out to do, let alone taking care of a baby, amidst all that's happening around you. Vacations are not meant to be this way, are they?? At the end of the day, its is definitely time well spent and creating memories that will be cherished for a long time...

Anyway, coming to the recipe, mung beans (also known as green gram) is available with and without skin. Mung beans with their outer coating is a much healthier form among the two varieties. It is good source of protein and sprouted beans is considered as super food as it can be easily digested, low in calories but packed with essential nutrients. Did you know that a small bowl of sprouts can bring down your cholesterol levels significantly??

Any grain, legume or seed is best eaten in its sprouted form as it increases its nutritional value when sprouting. It is easy to make fresh sprouts at home by either following Padhu's Kitchen for the traditional process or choose an easier option like me and use a 2 bean bowl sprout maker (which makes it easier to use different legume in each layer or mix them up with the bottom-most for water). Sprouted beans can be used in a variety of recipes like salads, stir-fries, pancakes and curries.

Ingredients:

1- 1 1/2 cups sprouted green gram dhal
1 medium onion, thinly, cut lengthwise 
2 medium tomatoes, thinly sliced, pulp & seed removed
2 green chillies, finely chopped
1/2 cup cucumber, peeled and thinly, cut lengthwise, seeds removed
1/2 cup raw mango, peeled and grated
1/2 cup colored bell pepper ( you can use any color of choice), thinly, cut lengthwise
1/4 cup of dry roasted peanuts, unsalted (optional)

For salad dressing:

1 tsp olive oil (optional)
 Juice of 1 lemon (adjust to taste)
Salt and pepper, to taste

Method:

In a large mixing bowl, add the sprouts, onions, tomatoes, green chillies, bell pepper, cucumber and grated raw mango. Mix well and set aside.

In a small bowl, whisk olive oil, lemon juice, salt and pepper. Pour the dressing over the salad. If you like some crunch in your salad, you can add some dry roasted peanuts. For variation, you can add dry mango powder instead of lemon juice. Toss well. 

Serve immediately or chill for 15-20 mins (add dressing just before serving) and serve.  Enjoy your protein packed nutritious bowl of salad!!

Makes 4 servings.

Curried Lentil and Kale Soup

Lentils come in various colors, sizes and several forms. They are a good source of protein. Some of these lentils work well in soups and brown lentils is one such variety. The lentils cook anywhere from 10-30 mins depending on the variety. Lentils can add nutrition to rice dishes or soups and make up for a very satisfying meal. Normally, I prepare a quick lentil soup with spinach but since I am still recovering from a bad cold (apparently, I was told that this is one of the worst cold & flu season, so try and stay well people), I wanted to add more veggies and savor on a nutritious bowl of soup.

Kale has been an addition in my kitchen, ever since, I tasted baked kale chips (by the way, they are addictive and much healthier than regular potato chips). Kale is high in beta carotene, vitamin K/C and rich in calcium. The stems of the kale leaves tend to be a bit fibrous, so it needs to be trimmed in order to be used. I added some crushed black pepper to the soup to soothe my throat but you can try different variations by using other spices  too.

Ingredients:

1 medium onion, finely chopped
3-4 cloves garlic, minced
1 tbsp light olive oil
1 bay leaf (optional)
2-3 stalk celery, chopped
1 medium carrot, chopped
1 1/2 cups fresh kale, destemmed, rinsed, chopped
3/4 cup dry lentils, rinsed
4 cups water (or vegetable broth)
1 medium tomato, chopped (optional)
Salt, to taste
Lemon juice, to taste
1 tsp dry parsley (or 2-3 tbsp fresh parsley)
2 tsp madras curry powder
1 tsp freshly ground black pepper.

Method:

In a stock pot, on medium heat, add olive oil, bay leaf, onion and garlic. Sauté until the onions turn slightly brown. 

Add chopped celery and carrot and cook until they are slightly done. Add kale and fry for few mins until it slowly starts to wilt. 

Now, add the tomato (if you want thicker soup, add tomato paste/pureé), lentil, water, curry powder and parsley.

Reduce the flame and allow the soup to start boiling. Add salt and lemon juice and mix well. Cover with lid and boil for 20-25 mins until the lentils are tender. 

                                                  

                                                     
Add freshly ground black pepper and simmer for 4-5 mins. Serve hot as-is or with a dollop of vegan sour cream (optional).

Makes 4-5 servings.

Quinoa Upma

Upma is a south-indian dish that is made from dry roasted semolina (most popular), fine/cracked wheat or vermicelli (thinner type of spaghetti). Upma is usually cooked with seasonings/ vegetables (optional) and can be prepared in several ways.

Quinoa (pronounced KEEN-wah) is a nutritious grain with edible seeds. It has a light and fluffy texture with a mild nutty flavor and resembles couscous (made from semolina). Quinoa is an excellent source of protein and is good option for vegetarian/vegans. Quinoa is very versatile and can be used as cereals, in soups/salads or as a substitute for rice. Apart from using it as a rice substitute, I frequently make schezuan quinoa (similar to schezuan rice) and quinoa upma. Its simple, healthy and a good way to get your veggies for the day !!

Ingredients:

1 medium onion, finely chopped
2-3 green chillies, cut lengthwise
1 1/2 cups frozen mixed vegetables, thawed
1/4 tsp turmeric powder
1 tsp red chilli powder (optional)
1 1/2 cups dry quinoa
3 cups water (use in the ratio of 1 : 2, i.e., for 1 cup quinoa, use 2 cups water)
Salt, to taste
Lemon juice, to taste
1/4 cup finely chopped cilantro (optional)

For tempering:

1 tsp mustard seeds
1 1/2 tsp urad dhal
1 1/2 tsp channa dhal
2 tbsp light olive oil
Few curry leaves

Method:

In a pan, on medium heat, add oil (you can use 1 - 1 1/2 tbsp oil and add 1 tbsp water when frying the onions), add mustard seeds, urad dhal and channa dhal. When the mustard seeds starts to splutter and the urad/ channa dhal turn  slightly brown, add the onion, green chillies and curry leaves. Sauté until the onions turn slightly brown (add 1 tbsp water to fry them).

Add the mixed vegetables (if using fresh, cook the veggies until they are half done), turmeric powder, chilli powder and mix well. Cook the vegetables for 4-5 mins and until the raw smell of the chilli powder is gone. 

Add the quinoa and water and mix well. When the water starts to boil, add salt and lemon juice and cover with lid and simmer (on low flame) until the quinoa is cooked completely and the water is absorbed (takes about 13-15 mins). Add chopped cilantro and mix well. Serve hot with coconut chutney or your favorite pickle.

For variation, you can add different spices like garam masala/ curry / sambar powder instead of chilli powder.

Makes 4-5 servings.

Tofu Scramble

Tofu has been a common ingredient in Thai and Chinese cuisine, especially, if you are a vegetarian, most of the dishes have tofu in some form. Back home, when I tried tofu for the first time, I didn't like the taste much as it had a distinct flavor. But after I came to the U.S., it has been an ingredient that I started including more often in my cooking. I have used them in many forms from soups to desserts. A couple years ago, when I lived with my aunt's family, I had the chance to eat different kinds of foods which I wouldn't normally think of trying on my own. One day, she decided to make scrambled tofu for breakfast (FYI, it was exclusively for me as my aunt hates tofu). At first, I hesitated as I don't like the consistency of scrambled eggs and secondly, didn't know how the taste would turn out. Suprisingly, I enjoyed the scrambled tofu and ever since, it has been on my list of breakfast items. Generally, people use silken tofu to make this dish but I made some tweaks to my aunt's recipe and also used firm tofu as I like the texture better. This recipe can be used as a filling for a sandwich or you can make tofu rolls (similar to my paneer rolls) and coat it with crushed cornflakes or cornmeal (either fried or baked) to enjoy a crispy and protein packed appetizer.

Ingredients:

14 oz firm tofu (crush them with your fingers to get a crumbly texture)
1 small onion, finely chopped
1 small red bell pepper, finely chopped
5-6 broccoli florets, finely chopped (fresh or frozen, if using frozen thaw before use)
3 green chillies, finely chopped
1/4 cup cilantro, finely chopped (optional)
1 1/2 tsp nutritional yeast (optional)
1 1/2 tbsp extra virgin olive oil
Salt & pepper, to taste

Method:

In a skillet or a pan, on medium heat, add the oil, onions and green chillies. Sauté until the onions turn slightly brown.

Add the broccoli and red bell pepper and sauté until vegetables are half done (if you don't like the crunch, cook them longer). Add the tofu and stir well. Now, add the salt and pepper  and cook for 8-10 mins until the tofu is done.  Sprinkle some chopped cilantro and add the nutritional yeast and fry well for 1-2 mins. Serve hot with toasted bread. 

Makes 2 servings.

Stuffed Mushrooms

Mushrooms, as most of you know, is a low-calorie food and a great source of vitamin B. It has a meaty texture and comes in several varieties with the most commonly used ones being white (button), portobello, oyster, shiitake and enoki (thin and long white) mushrooms. It is widely used in asian cooking but equally gaining significance in italian and american cuisine as well. Generally, I cook with mushrooms as an ingredient in my soup or gravies but wanted to try making stuffed mushrooms for a change. These stuffed mushrooms work great as a bite size appetizer but you can transform it to a nice dish by serving the stuffed mushrooms with 
béchamel sauce (using vegan butter and soy/almond milk) and some fresh salad.

Ingredients:

12 oz Crimini mushrooms  
2 cloves garlic, minced
1 medium onion, finely chopped
1 cup frozen spinach, thawed
Mushroom stems, finely chopped
2 tbsp olive oil
1/2 - 1 tsp crushed red pepper flakes (adjust to taste)
1 cup whole wheat bread crumbs
2 tsp nutritional yeast
1/2 - 1 tsp dried parsley (adjust to taste)
1 tbsp fresh parsley
Salt, to taste

Method:

Clean the mushrooms by rinsing them and patting them dry. Remove the mushroom stems and chop them finely.

In a pan, heat oil, add the minced garlic and onions and fry until onions are slightly golden brown. Now, add the spinach and mushroom stems. Cook until slightly done.

Add the crushed red pepper flakes, dried parsley, bread crumbs, nutritional yeast and salt. Cook for few minutes. 

Fill each mushroom cap with the prepared stuffing. Preheat oven to 375° F.  In a baking pan, spray some oil and place the mushrooms. Bake for 30-40 mins until the mushrooms are done. The mushrooms tend to get too brown if left for longer, so make sure you take them off appropriately.

Makes 16-18 mushrooms (depending on the package)

Three Bean Salad

Bean Salad is a summer salad dish with different beans such as green beans, yellow wax beans, kidney beans, black-eyed peas, garbanzo beans and onions or other vegetables like bell peppers, etc., It is usually prepared with a vinaigrette which is slightly on the sweeter side. Beans are packed with protein and fiber which can help lower cholestrol levels as well as fill you up. You can use your choice of beans and mix it up for variations.

Ingredients:

1 cup green beans, steamed and cut into bite-size pieces
15.5 oz can garbanzo beans, rinsed and drained
15.5 oz can dark red kidney beans, rinsed and drained
1/2 red onion, finely chopped
1 small green bell pepper, chopped (optional)
1/4 cup cilantro, finely chopped
5-6 sun-dried tomatoes, chopped (optional)

For dressing:

4-5 tbsp extra-virgin olive oil
2 tbsp cider vinegar (or white vinegar)
2 tbsp dijon mustard
Juice of 1 lemon
1- 1 1/2 tbsp honey (adjust to taste)
1 tbsp sriracha hot sauce (optional)
1 clove garlic, minced
Salt, to taste
Pepper, to taste

Method:

In a bowl, add cider vinegar, dijon mustard, minced garlic, lemon juice, honey, sriracha sauce and olive oil. Whisk all the ingredients together. Add salt and pepper to taste and whisk well. Set aside.

In a large mixing bowl, add the green beans, garbanzo beans, dark red kidney beans, red onion, green bell pepper, sun-dried tomatoes and chopped cilantro.

Add the vinaigrette to the beans and toss well. Serve immediately or chilled.

Makes 4-5 servings.

Italian Pasta Salad

Pasta Salad can be prepared with any type of pasta tossed with either a vinaigrette or mayonnaise-based dressing. It can be served chilled and is commonly served as an appetizer but filling as a main course as well. Pick vegetables like broccoli, carrots, peppers, onions, olives and parmesan cheese that blend well and also complement the season. To toss a quick salad together, I stuck to a store-bought italian dressing but you can make your own too!!

Ingredients:

2 cups dried tri-color rotini pasta
1/4 cup celery, chopped
1/4 cup green onions, chopped (or red onions would work too)
1/4 cup black olives, pitted and sliced
1/4 cup pickled jalapenos, sliced
1 medium green bell pepper, diced
1/2 cup roasted red bell pepper, chopped
12 grape tomatoes, halved
1 tsp italian seasoning
1/4 - 1/3 cup lite italian dressing
1 - 1 1/2 tsp crushed red pepper (optional)
1/4 cup grated parmesan cheese, for garnish (adjust to taste)
Salt, to taste
Pepper, to taste

Method:

Cook the tri-color pasta according to package directions. Drain and set aside.

In a large mixing bowl, add boiled pasta, celery, green bell pepper, roasted red bell peppers, olives, grape tomatoes, pickled jalapenos and green onions and mix well.

Add the crushed red pepper, italian seasoning, salt and pepper to taste and toss all ingredients together. Cover the bowl with a plastic wrap and refrigerate for  30 mins or longer. Garnish with parmesan cheese and serve chilled.

Makes 4-5 servings.

Chilli Soy Chunks with Peanuts

Soy Chunks is a common ingredient in my pantry and it can be used for pulaos, curries, etc. and serves as a great meat substitute. Most of the times, soy ingredients blend well with asian flavors. So, I decided to make a chilli soy chunks with peanuts (almost similar to Kung Pao Tofu). The soy chunks absorb the flavors from the spicy sauce which makes this dish much more tasteful. As a variation, you can replace the soy chunks with medium firm tofu (shallow fried).

Ingredients:

1 1/2 cups dry soy chunks
1 medium green bell pepper, diced
1 small red onion, diced
3-4 green chillies, finely chopped
5-6 dry red chillies
2 tbsp oil
3 cloves garlic, minced
1/2 inch grated ginger
1/4 cup dry roasted peanuts
Salt, to taste (optional)
1/4 cup scallions/green onions, finely chopped

For the sauce:

4 tbsp reduced-sodium soy sauce
4 tbsp tomato sauce
1 1/2 tbsp red chilli paste

Method:

In a small bowl, add soy sauce, tomato sauce, red chilli paste and whisk together. Set aside.

Cook the soy chunks according to directions in the package. Rinse them in cold water and squeeze out the excess water from the chunks.

In a pan, heat oil, add red chillies and fry until it turns slightly dark on both sides. Add onions, bell pepper, green chillies, grated ginger and minced garlic. Sauté until the onions are translucent and bell peppers are slightly cooked.

Add the soy chunks and toss them with the onions and bell peppers. Cook for 6-8 minutes until the soy chunks blend well with the other ingredients.

Add the prepared sauce along with 1/4 cup water to the soy chunks and mix well until all the ingredients are coated well with the sauce. Cook for about 8-10 minutes or until the chunks absorb all the flavors. If you want it more saucy, add 1/2- 1 cup water and 1 tsp cornflour (mixed with little water). Cook for few minutes until the sauce becomes slightly thick.

Add roasted peanuts and toss well with the soy chunks. Cook for 2-3 minutes. Garnish with green onions and serve hot with noodles or rice.

Makes 3 servings.

Veggie Loaf with Gravy

Loaf with mashed potatoes and gravy is one of the classic comfort foods in the U.S. Being a vegetarian, I wanted to try making a veggie loaf using some different grain other than the usual soy-based or brown rice. The veggie loaf can be prepared with several variations like oats, bulgar wheat, brown rice or even textured soy protein. I decided to go with bulgar wheat. This is a savory veggie loaf which is healthy and flavorful.

Ingredients:

1 cup bulgar wheat
1 1/2 cup boiling water
1 medium onion, finely chopped
1 medium carrot, finely chopped
2 stalks celery, finely chopped
8 - 10 oz mushrooms, finely chopped
1 red bell pepper, finely chopped
3 cloves garlic, minced
1/4 cup fresh parsley, finely chopped
1/2 cup walnuts, finely chopped
1-2 tbsp reduced-sodium soy sauce
Salt, to taste
1/2 tsp black pepper powder
1-2 tsp cayenne pepper (adjust to taste)
1/2 tsp italian seasoning
1/2 -1 cup bread crumbs (whole wheat or regular)
2 tbsp nutritional yeast (optional)
1/4 cup tomato ketchup or tomato sauce
Cooking spray, for coating the loaf pan

Method:

In a bowl, add the bulgar wheat and pour boiling water over it. Soak until the bulgar is tender and absorbs most of the water for about 15 mins.

In a nonstick pan, heat 2-3 tbsp of water (a trick I learned in one of the health books) and add the onion, garlic, carrot, celery and red bell pepper.  Cook over medium heat for 3-5 minutes, stirring frequently.

Add the mushrooms and cook until the vegetables are soft and the mushrooms are brown, about 5 minutes.

Preheat the oven to 350° F.  Drain the excess water from the bulgar wheat.

In a bowl, add the bulgar wheat and vegetables. Add salt, pepper, cayenne pepper, italian seasoning, nutritional yeast (adds a cheesy flavor without the calories), tomato ketchup, walnuts, parsley and 1/2 cup bread crumbs (add more, if required) and  stir for 1-2 minutes until the mixture holds together.

Coat a 5ʺ x 9ʺ loaf pan with cooking spray and spread the loaf mixture and smooth the top. Top the loaf with tomato ketchup or sauce. Bake for 50-55 mins. Allow it to cool for 10 mins before slicing it.

Cut the loaf into 1/2ʺ slices and serve with mashed potatoes and gravy. You can use the left over slices as a sandwich filling to replace your usual burger patties.

To prepare the gravy:

2 cups water or vegetable broth
1 tsp garlic powder
2-3 tbsp reduced-sodium soy sauce
Pepper, to taste
2 tbsp all purpose flour

In a saucepan,  dry roast the all purpose flour and add the vegetable broth and stir with a whisk until the mixture begins to thicken. When the gravy becomes thick, add the garlic powder, soy sauce and pepper.  If the gravy is too thick, add a little water to get the desired consistency.

Makes 12-14 slices.

Edamame Cutlets

Cutlets are typically prepared using meat or vegetables and interpreted differently across international cuisines. In Indian cuisine, one of the popular appetizers being vegetable cutlets is made using potatoes, peas, carrots, onions, green chillies and spices. Both sides of the cutlet is dipped in an all-purpose flour batter (mixed with sufficient water) or eggwash  and coated with breadcrumbs. It is lightly fried in hot oil. You can also shallow fry the cutlets to make it a much healthier option.

I like soy-based ingredients and use them frequently in my cooking...one such ingredient being edamame (shelled soybeans).  You can use fresh or frozen edamame for this recipe. Mostly when I make these cutlets, I use soy nut powder (grind roasted soy nuts coarsely) for the coating. You can try different variations for the coating such as ground soy nut or coarse yellow cornmeal or just stick to the good old breadcrumbs. It can be served as an appetizer or also as edamame burger with onion, tomato & cheese slices on your favorite burger buns.

Ingredients:

12 oz edamame (frozen shelled soybeans)
1 large zucchini, finely chopped
1 large red bell pepper, chopped
1 jalapeno, de-seeded and finely chopped
1 spring/green onion, finely chopped
1/4 cup cilantro leaves, finely chopped
Salt, to taste
1 1/2 tbsp paprika
1 tsp garlic powder
1 tsp coriander powder
1 tsp garam masala powder
1/4 cup roasted sunflower seeds
1/2 tsp olive oil
Cooking spray, to shallow fry cutlets
1 cup coarse yellow cornmeal (for coating)

Method:

Cook the edamame according to the instructions on the package. Allow it to cool and grind the edamame (not too finely...its ok if you have some edamame pieces) to a coarse paste (slightly wet and sticky consistency).

In a pan, heat olive oil and add zucchini, red bell pepper and jalapeno. Sauté the vegetables until they are slightly soft.

In a bowl, add the ground edamame, sautéed vegetables, spring onion and cilantro leaves. Add paprika, garlic powder, coriander powder, garam masala powder, salt and sunflower seeds and mix them to blend all ingredients.

Use the edamame mix to make medium-sized round cutlets and coat them on both sides with cornmeal. In a nonstick skillet, on medium-high heat, coat with cooking spray and place 4 cutlets at a time and cook until slightly golden brown on each side. Serve hot with tomato ketchup or chilli sauce.

Makes 12-14 cutlets.

Noodles with Spicy Peanut Sauce

Noodles with Spicy Peanut Sauce is an asian inspired recipe.  Its very similar to the sauce that is served with the Thai Salad but spicy instead. You can serve this noodles with or without veggies and it will still taste great. A simple, spicy and healthy recipe which you can make in no time.

Ingredients:

6 oz whole wheat thin spaghetti or noodles
2 tbsp creamy peanut butter
4 tbsp reduced sodium soy sauce
1/4 cup water
2-3 tbsp sriracha sauce (adjust according to your taste)
1 tbsp rice vinegar
2 spring onion, finely chopped
1/4 cup dry roasted unsalted peanuts, coarsely chopped
1/2 - 1 tsp fresh ginger, finely grated
1 cup steamed vegetables (optional)

Method:

Cook the spaghetti/ noodles according to the directions in the package by adding some salt and oil to the water. Drain and rinse with cold water.

In a bowl, add the peanut butter, soy sauce, water, vinegar, spring onion, ginger and sriracha sauce and whisk all the ingredients together until smooth.

Just before serving, toss the spaghetti/ noodles with 3/4 of the peanut sauce and top with vegetables. I know its good to eat veggies with every meal but don't add too many...you can add some broccoli, sugar snap peas and carrots. I like mine without veggies as it brings out the flavors of the spicy peanut sauce. 

Drizzle the remaining sauce over the vegetables and spaghetti.  Garnish with spring onions and coarsely chopped peanuts and serve.

Makes 2 servings.

Wheat Oat Dosa

Dosa, a popular dish in south indian cuisine is usually made from a fermented batter of rice and black lentils. Mostly considered as a breakfast dish, dosas can be consumed at any time. They are usually served with a side dish of sambar (lentil curry) or chutney.

Every now and then, I try to cook healthy alternatives for rice-based dishes. Normally, I make wheat oat idlis and decided to use the base ingredients to make dosas instead. After making these dosas, I don't think I'll miss the rice-based dosas anymore. 

Ingredients:

3/4 cup instant oats
1/2 cup cracked wheat (fine)
1 tsp cumin seeds
3 green chillies, finely chopped
1/2 tsp grated ginger
1/4 cup cilantro, finely chopped
Salt, to taste
1/4 cup water
Oil, for greasing the dosa

Method:

In a pan on medium heat, dry roast the instant oats until it turns light brown. In a bowl, add enough water to soak the oats for 20-30 minutes.

In the same pan, dry roast the fine cracked wheat for a minute until it gets heated. Soak the cracked wheat in a bowl with water (make sure you don't add too much water....just enough to immerse it) for 20-30 minutes.

In a blender, add the soaked cracked wheat and blend it to a paste but not too fine. Pour this into a bowl and keep aside. Now, blend the soaked oats to a fine paste and mix with the cracked wheat.

To the wheat-oat batter, add cumin seeds, green chillies, ginger, cilantro and salt. Mix all the ingredients and add little water, if the batter seems too thick. You can also add finely chopped onions to the batter, if you wish.

In a hot griddle or flat pan, pour the batter in small amounts and spread it out into a medium thin circle and fry on each side for few minutes with little oil (optional...you can use nonstick pan to avoid using oil) until it turns slightly brown. The dosa can be folded in half and served. Serve with sambar or chutney.

Makes 6-7 dosas.

Wheat Oat Idli

Idli, a staple of south indian food is enjoyed by many. I have never been a fan of traditional idli and always found excuses to opt for something else. But, the only time I make an exception is when there is a right combination to go with it.

Recently, I came across a recipe which used Oats and Semolina that changed my opinion about Idlis. I tried out that recipe and it turned out to be soft and pretty good that I started recommending that recipe to friends and family. I wanted to try using Oats with cracked wheat as its similar in texture to the Semolina but a lot more healthier than its lighter counterpart. Being the healthy food that Oats is, it makes it all the more appetizing because of its soft texture when making these Idlis. One of the best things about this recipe is that you can make it instantly and store the leftover idli mix for later use.

Ingredients:

2 cups instant oats
1 cup cracked wheat, powdered to semolina (sooji) consistency
1 tsp salt
3/4 tsp baking soda
Plain yogurt, depending on the quantity of the idli mixture (typically, 1:1 ratio)
Oil, for greasing the idli plates

For seasoning:

1 tbsp oil
1 tsp chana dhal (split chickpea lentil)
1 tsp urad dhal (split black gram lentil)
1 tsp mustard seeds
4-5 green chillies, finely chopped
5-6 curry leaves
1/2 tsp grated ginger

Method:

Powder the cracked wheat to semolina consistency and set aside.

In a pan on medium heat, dry roast the instant oats until it turns light brown. Cool the oats for few minutes. After it cools down, in a blender or food processor, grind the oats coarsely (as oats grinds quickly, make sure you don't grind it too fine).

In a large bowl, mix the powdered cracked wheat and the powdered oats together. Add salt and baking soda and mix well.

In a pan, heat oil, add mustard seeds, urad dhal and chana dhal. When the mustard seeds splutters and the dhals turn slightly brown, add the green chillies, curry leaves and grated ginger.

Now, add the seasoning to the dry idli powder and mix well. In a mixing bowl, add the required quantity of the dry mix and plain yogurt (1:1 ratio) and mix well. Prepare the idli-yogurt batter just before steaming as it tends to thicken.

Pour the batter on the greased idli plates and place them in the pressure cooker and steam (do not use the weight) for 10 minutes.  Remove from heat, cool the idlis for 1-2 minutes and serve the idlis with sambar and/or chutney. 

For this recipe, I used 2 cups of the dry mix and 2 cups of plain yogurt which yields 16  idlis.

Makes 16 idlis.