Healthy cookings,easy recipes.

I am certain that after cooking with this blog, you will see fruits, nuts, vegetables, grains, lentils, legumes, tofu, and paneer in a different light. You will realize the fun, ease, and simplicity of cooking with them and will appreciate how nutritious, delectable, and environmentally friendly they can be. Even my three-year-old daughter enjoys eating her fruits and vegetables when I use them in these Indian-inspired recipes. I hope you will too! Enjoy!

Tuesday, July 30, 2013

Vegetable Rice Pilaf

A pilaf is a rice dish in which the rice is first lightly browned by cooking it with onions in oil or butter, and then adding in fragrant spices and vegetables. Traditionally in India, this dish uses clarified butter (ghee), but I use vegetable oil instead since it is healthier and easily available. You could describe this dish as the Indian version of vegetarian fried rice. My daughter loves both rice and vegetables, especially broccoli. I am so happy when she specifically asks for vegetables and rice and wants me to pack it for her school lunch. I include edamame (green soy beans) in this dish to add protein to this dish. You may eat this one-pot meal rice dish by itself or you may mix in some plain yogurt.

Serves 3 to 4

Prep time: 10 minutes

Cook time: 25 minutes + 5 minutes to rest

Refrigerator life: 3 days

Freezer life: 1 month

Reheating method: Place the refrigerated or defrosted rice in a microwave, sprinkle a few drops of water on it and stir periodically. Or, place the rice in a saucepan, sprinkle a few drops of water on it and warm over medium-low heat, stirring periodically.

1 cup (180 g) uncooked white Basmati rice

4 tablespoons vegetable oil

1 small onion, thinly sliced into half-moons

3 cloves

6 black peppercorns

1 in (2.5-cm) cinnamon stick

1 teaspoon cumin seeds

1 dried bay leaf

3 whole green cardamom pods

½ cup (75 g) green edamame beans or ½ cup (60 g) green beans, fresh or frozen

1½ cups (150 g) fresh or frozen bite-size cauliflower florets (no need to defrost if frozen)

1½ cups (75 g) fresh or frozen bite-size broccoli florets (no need to defrost the frozen ones)

1 medium russet potato (about ½ lb/225 g), peeled and cut into ½ in (1.25 cm) cubes

2 medium carrots, peeled and cut into matchsticks

2 cups (500 ml) water

1¾ teaspoons salt

1 Place the rice in a small bowl. Rinse three or four times by repeatedly filling the bowl with cold water and carefully draining off the water. Try to get the water as clear as you can. Pour the rice into a large sieve to drain.

2 Pour the oil into a large saucepan and place it over medium heat. When the oil is heated, add the onion, cloves, peppercorns, cinnamon stick, cumin seeds, and bay leaf. Open the cardamom pods and add the seeds and the pods. Sauté until the onion is browned and the edges just start to crisp, stirring frequently, about 8 minutes.

3 Add the edamame (or green peas), cauliflower, broccoli, potato, and carrot. Cover the saucepan and cook for 2 minutes, stirring occasionally.

4 Add the rice. Stir thoroughly. Add the water and salt. Stir to combine. Bring to a rolling boil over high heat.

5 Stir and reduce the heat to low. Cover the saucepan. Simmer undisturbed until the water is completely absorbed and you do not see any more water on the bottom of the saucepan if you insert a spoon through the rice, about 10 minutes.

6 Turn off the heat. Let rest, covered, for 5 minutes on the warm stove. Keep covered until ready to serve or let cool to room temperature and refrigerate or freeze. Before serving, gently fluff the rice with a fork to mix the vegetables. Leave in the whole spices in for presentation.

Rice with Cumin and Peas

The delicate hint of cumin and beautiful color of green peas in this rice dish make it my favorite everyday rice. It is quick to make and very flavorful as well. I use Plain Basmati Rice , which gives this dish added taste, beauty, texture, and fragrance instead of using plain long-grained white rice. This rice dish can be paired with any of the dishes in this book (my favorite pairings are with curries), but it is also flavorful enough to be eaten on its own.

Serves 3 to 4

Prep time: 5 minutes

Cook time: 15 minutes + 5 minutes to rest

Refrigerator life: 3 days

Freezer life: 1 month

1 cup (180 g) uncooked white Basmati rice

2 tablespoons vegetable oil

1 teaspoon cumin seeds

2 cups (500 ml) water

½ teaspoon salt

½ cup (60 g) frozen or fresh green peas

1 Place the rice in a small bowl. Rinse three or four times by repeatedly filling the bowl with cold water and carefully draining off the water. It is okay if the water is not completely clear, but try to get it as clear as you can. Pour the rice into a large sieve to drain.

2 Pour the oil into a medium saucepan and place over medium heat.

3 When the oil is heated, add the cumin seeds and let brown, about 10 seconds. Do not let the cumin seeds burn and turn black.

4 Immediately add the rice and stir thoroughly until all the rice is coated with the oil.

5 Add the water, salt, and peas. Stir to combine. Bring to a rolling boil over high heat.

6 Stir and reduce the heat to low. Cover the saucepan. Simmer undisturbed until the water is completely absorbed and you do not see any more water on the bottom of the saucepan if you insert a spoon through the rice, about 9 minutes. You might see dimples forming on the surface of the rice, which is a sign that the water is completely absorbed.

7 Turn off the heat. Let rest, covered, for 5 minutes on the warm stove. Keep covered until ready to serve or let cool to room temperature and refrigerate or freeze for later. Before serving, gently fluff the rice with a fork to mix the cumin seeds and peas.

Variation

Brown Rice with Cumin and Peas

Use 1 cup (180 g) uncooked long-grained brown rice and 2½ (625 ml) cups water. Follow steps 1 through 5 for Rice with Cumin and Peas, but in step 3, leave out the peas. In step 4, cook for 35 to 40 minutes, or until the water disappears in the saucepan. Gently mix in the peas the last 5 minutes of cooking.

Plain Basmati Rice

This is the daily rice that is common in the southern part of India. Dishes from that region tend to be rather spicy, and the rice balances out the spices. I prefer to use Basmati rice, a fragrant long-grained white rice, to make this dish, but in India daily rice is usually made with a less expensive variety of white rice. Basmati rice is typically reserved for more elegant rice dishes such as Vegetable Pilaf Rice (page 65) and Saffron, Fruit, and Nut Rice (page 66). If you prefer to buy plain, long-grained white rice for this dish, that will work as well, but you will miss the fragrance you will get from Basmati rice!

Serves 3 to 4

Prep time: 5 minutes

Cook time: 15 minutes + 5 minutes to rest

Refrigerator life: 3 days

Freezer life: 1 month

1 cup (180 g) uncooked white Basmati rice (or plain-long-grained white rice)

2 cups (500 ml) water

2 Place the drained rice and 2 cups (500 ml) of water in a medium saucepan. Bring to a rolling boil over high heat.

3 Stir and reduce the heat to low. Cover the saucepan. Simmer undisturbed until the water is completely absorbed and you do not see any more water on the bottom of the saucepan if you insert a spoon through the rice, about 9 minutes. You might see dimples formed on the surface of the rice, which is a sign that the water is completely absorbed.

4 Turn off the heat. Let rest, covered, for 5 minutes on the warm stove. Keep covered until ready to serve or let cool to room temperature and refrigerate or freeze for later. Before serving, gently fluff the rice with a fork. Enjoy!

Variation

Plain Boiled Brown Rice

Brown rice may be used in place of white rice to make a nutritions whole grain dish.

Use 1 cup (180 g) uncooked long-grained brown rice and 2½ (625 ml) cups water. Follow steps 1 through 4 for Plain Basmati Rice, but in step 3, cook for about 35 to 40 minutes, or until there is no more water in the saucepan.

TROUBLESHOOTING TIPS FOR RICE

To avoid burnt rice that sticks to the bottom of the pan, use a heavy bottomed saucepan.

To avoid mushy rice, make sure the rice is simmering after reducing the heat. If it’s just sitting in hot water, it will take a long time to cook, and it will become mushy and sticky. Increase the heat if needed so the rice is simmering. If your rice is still mushy, you may have overcooked it. As soon as you do not see any more water on the bottom of the saucepan if you insert a spoon through the rice, turn off the heat.

If you are new to making rice, I would first try making the 1 cup (180 g) amount in the recipe instead of doubling the recipe. Once you get comfortable with making rice, then you can double the recipe, but I never make more than 2 cups (360 g) of rice at one time.

Fenugreek Cornbreads

Chopped fresh fenugreek leaves kneaded into corn flour can be cooked on your stovetop to make a tasty Indian flatbread called methi roti. Fenugreek can be a bit bitter, but when cooked into this cornbread dish and served with butter on top, it's delicious.

Makes 8 fenugreek cornbreads

Prep time: 15 minutes

Cook time: about 1½ minutes per flatbread

Refrigerator life: 2 days, but tastes best freshly made and served hot

Freezer life: 1 month (Place a sheet of parchment paper between each flatbread before freezing to prevent them from sticking to each other. Then place the stack in an airtight container, plastic bag or tightly wrap in foil.)

Reheating method: Place the refrigerated or reheated flatbread in a microwave and heat. Or, place the flatbread on a skillet over medium-high heat, flipping frequently.

½ lb (225 g) fresh fenugreek (about 1 bunch)

1 cup (140 g) finely ground yellow cornmeal (also called corn flour)

½ cup (60 g) chapati flour or whole wheat flour, plus extra flour for dusting

1½ teaspoons carom seeds (ajwain) or dried thyme leaves

½ teaspoon ground red pepper (cayenne)

¾ teaspoon salt

4 tablespoons plus 4 teaspoons vegetable oil

¼ cup (65 ml) plus 2 tablespoons water

8 thin pats of unsalted butter or vegan buttery spread

Making the Dough

1 Cut off the stems at the bottom of the fenugreek bunch, where the leafy part ends, and discard. The stems at the bottom of the bunch are not tender like the upper stems. Finely chop the leaves and remaining stems. You should get about 2 cups (130 g) packed leaves. Squeeze the chopped fenugreek with your hands to remove any excess water.

2 Place the cornmeal, chapati flour, carom seeds, red pepper, and salt in a medium bowl. Mix together. Add 4 tablespoons of the oil. Using one hand, mix together. Add the fenugreek leaves and water. Using one hand, thoroughly knead the mixture together for about 5 minutes to form a very soft dough.

3 Place a large cast-iron skillet (with a low rim to allow easy flipping) over high heat.

Forming the Dough

1 While the skillet is heating up, separate the dough into 8 equal pieces.

2 Roll each piece between your hands to form a smooth ball and then slightly flatten it between your palms.

3 Working with one flattened dough ball at a time, generously dip both sides of the dough in loose flour. Place on a flat rolling surface. Use your fingers and palms to gently pat the dough to flatten it to form a 4-inch (10 cm) circle. You may flip and turn the circle while patting it out to get an even thickness and round shape. Using a rolling pin, gently roll out the dough ball into a circle about 4 inches (10 cm) across. Dust with loose flour as needed.

Cooking the Flatbreads

1 When the skillet is hot, carefully slide the flattened circle onto your palm and place it on the skillet. The skillet must be hot; otherwise the bread will become dry and hard. Cook for about 35 seconds, and then using a spatula, flip the bread. There should be some very small brown spots on the bread.

2 Cook for about 35 seconds and flip again. There should be very small brown spots on the flipped side.

3 Spread ½ teaspoon of the oil evenly on the bread and flip it.

4 Cook for 10 seconds, pressing down on the bread with a spatula, and flip again.

5 Cook for 10 seconds, pressing down on the bread with a spatula. Remove the bread from the skillet.

6 Continue to roll out and cook the remaining dough. Enjoy now or stack them and wrap tightly in foil to keep them warm until ready to serve. Serve with a pat of butter on top of each hot bread. You may also refrigerate or freeze for later!

How to Cook the Fenugreek Cornbreads

The patted-out dough circle is carefully placed on a hot skillet.

Brown spots on the bread will appear after flipping it.

Press down on the bread with the spatula as it cooks.

Indian Cornbread

Indian cornbread served along with Mixed Greens sprinkled with some jaggery (unrefined cane sugar) is a popular meal from the northern Indian state of Punjab. Growing up, it was always a treat when my mom made this for a meal in the cooler months.

Makes 6 cornbread discs

Prep time: 15 minutes

Cook time: about 1½ minutes per flatbread

Refrigerator life: 2 days, but tastes best freshly made and served hot

Reheating method: Place the refrigerated or reheated bread in a microwave and heat. Or, place the bread on a skillet over medium-high heat, flipping frequently.

1 cup (140 g) finely ground yellow cornmeal (also called corn flour)

½ cup (60 g) chapati flour or whole wheat flour, plus extra flour for dusting

1¼ teaspoons carom seeds (ajwain) or dried thyme leaves

¾ teaspoon salt

½ cup (125 ml) water

7 tablespoons oil

6 thin pats of unsalted butter (optional)

Making the Dough

1 Place the cornmeal, chapati flour, carom seeds, and salt in a medium bowl. Mix together. Add the water and 6 tablespoons of the oil. Using one hand, thoroughly knead the mixture together for about 2 minutes to form a smooth and soft dough.

2 Place a large cast-iron skillet (with a low rim to allow easy flipping) over high heat.

Forming the Dough

1 While the skillet is heating up, separate the dough into 6 equal pieces.

2 Roll each piece between your hands to form a smooth ball and then slightly flatten it between your palms.

3 Working with one flattened dough ball at a time, dip both sides of the dough in loose flour. Place on a flat surface. Use your fingers and palms to gently pat the dough to flatten it to form a 5-inch (12 cm) circle. You may flip and turn the circle while patting it out to get an even thickness and round shape. If the dough is too soft and breaks, knead in some loose flour.

Cooking the Flatbreads

2 Cook for about 35 seconds and flip again. There should be very small brown spots on the flipped side.

3 Spread ½ teaspoon of the oil evenly on the bread and flip it.

4 Cook for 10 seconds, pressing down on the bread with a spatula, and flip again.

5 Cook for 10 seconds, pressing down on the bread with a spatula. Remove the bread from the skillet.

6 Continue to pat out and cook the remaining dough. Enjoy now or stack them and wrap tightly in foil to keep them warm until ready to serve. Serve with a pat of butter on top of each hot bread. You may also refrigerate or freeze for later.

Quinoa Cashew Pilaf

If you have not yet tried or know what quinoa (pronounced keen-wah) is, you may have still heard about this nutritious gluten-free grain. Quinoa is a plant-based complete protein, meaning it has all of the essential amino acids to make the proteins our body needs. This tiny bead shaped grain is all the rage, especially among mothers of vegetarian children. My friends Monica and Angela often pack a quinoa dish for their children on our playdate outings. I hope they will enjoy my pilaf-style recipe in which I cook the quinoa with tempered cumin seeds, vegetables, and cashews. I love when my daughter asks me to pack quinoa for her school lunch...it is so cute to hear her clearly say "quinoa!" This dish can be eaten as a side dish, or even a light meal.

Serves 4

Prep time: 10 minutes

Cook time: 25 minutes + 5 minutes to rest

Refrigerator life: 3 days

Freezer life: 1 month

Reheating method: Place the refrigerated or defrosted quinoa in a microwave and stir periodically. Or, place the quinoa in a saucepan, and warm over medium-low heat, stirring periodically.

1 cup (180 g) uncooked white quinoa

3 tablespoons vegetable oil

20 whole cashews, split in half lengthwise

1 teaspoon cumin seeds

1 small onion, thinly sliced into half-moons

1 medium russet potato (about ½ lb/ 225 g), peeled and diced into ¼ in (6 mm) cubes

2 medium carrots, peeled and diced into ¼ in (6 mm) cubes

½ cup (60 g) frozen or fresh green peas

2 cups (500 ml) water

1 teaspoon salt

¼ teaspoon ground turmeric

1 Place the quinoa in a large sieve. Run cold water over it to thoroughly wash the grains. While washing the quinoa, rub the grains with your fingers to thoroughly clean them. Drain the quinoa.

2 Pour 1 tablespoon of the oil in a medium saucepan and place it over medium heat. When the oil is heated, add the cashews. Sauté until the cashews are light golden, stirring frequently, about 30 seconds. Remove the cashews from the saucepan and place aside.

3 Pour the remaining 2 tablespoons of the oil into the medium saucepan and place it over medium heat. When the oil is heated, add the cumin seeds and onion. Sauté the onion until lightly golden, stirring frequently, about 5 minutes.

4 Add the sautéed cashews, potato, carrot, peas, and quinoa. Stir to combine.Cook for 3 minutes, stirring frequently.

5 Add the water, salt, and turmeric. Stir to combine. Bring to a rolling boil over high heat.

6 Stir and reduce the heat to medium-low. Cover the saucepan. Simmer undisturbed until the water is completely absorbed and you do not see any more water on the bottom of the saucepan, about 13 minutes. The grains will have turned slightly transparent, and the spiral-like germ will have separated from the grain and curl around it like a small thread.

Opo Squash Flatbreads

Opo squash, also known as bottle gourd, is a mild summer squash popular throughout India, where it is called kaddu, dudhi, lauki, or ghiya, depending on the region. It is ideal to use them when they are young and tender and do not have many seeds yet, or just very tender edible seeds. Opo squash can be shredded and kneaded into chickpea flour dough to make a wonderful flatbread called ghiya paratha.

Makes 8 opo squash flatbreads

Prep time: 15 minutes

Cook time: about 1 minute per flatbread

Refrigerator life: 2 days, but tastes best freshly made and served hot

Reheating method: Place the refrigerated or reheated flatbread in a microwave and heat. Or, place the flatbread on a skillet over medium-high heat, flipping frequently.

1 small opo squash (about 1½ lbs/700 g)

2 teaspoons salt

1¼ cups (150 g) chapati flour (substitute 1 cup/120 g whole wheat flour plus ¼ cup/30 g all-purpose flour), plus extra flour for dusting

¾ teaspoon ground red pepper (cayenne)

½ teaspoon ground black pepper

2 teaspoons peeled and finely grated fresh ginger

4 tablespoons plus 2 teaspoons vegetable oil

3 tablespoons squash water (Step 2)

Making the Dough

1 Wash and peel the opo squash with a vegetable peeler. Cut off both ends and discard. Taste the squash and if it's bitter use another opo squash. Using a box grater, grate the opo squash on the large grating holes until you get about 2 cups (300 g).Wrap any extra squash in plastic wrap and refrigerate for up to 2 days. If the seeds are soft and tender they can be included.

2 Place grated squash and salt in a medium bowl. Using one hand, mix to combine. Place the grated quash into a large sieve placed over a bowl. Using the back of a spoon, press the squash to squeeze out the water. You should get about ½ cup (125 ml) of the squash water. Save the water for the next step.

3 Place the flour, red pepper, and black pepper in a medium bowl. Mix together. Add the shredded squash, ginger, 2 tablespoons of the oil, and 3 tablespoons of the squeezed squash water. Using one hand, thoroughly knead the mixture for about 5 minutes, using up all of the loose flour to form a smooth and slightly firm dough. Discard the remaining squash water.

4 Place a large cast-iron skillet (with a low rim to allow easy flipping) over high heat.

Forming the Dough

1 While the skillet is heating up, separate the dough into 8 equal pieces.

2 Roll each piece between your hands to form a smooth ball and then slightly flatten it between your palms.

3 Working with one flattened dough ball at a time, dip both sides of the dough in loose flour. Place on a flat rolling surface. Using a rolling pin, gently roll out the dough ball into a circle about 4 inches (10 cm) across. You may flip and turn the circle while rolling it to get an even thickness and a round shape. Dust with loose flour as needed, but try to use as little extra flour as possible.

4 Spread ½ teaspoon of oil evenly on the rolled-out circle.

5 Fold the top part of the circle halfway down.

6 Fold the bottom part of the circle over the top fold.

7 Fold the left part to the center.

8 Fold the right side over the left fold to form a square.

9 Slightly flatten the square by gently pressing down on it with your fingers. Dip both side of the square in loose flour. Place on a flat rolling surface. Use a rolling pin, gently roll out the dough square into about a 5-inch (12.5-cm) square.

10 You may flip and turn the square while rolling to get an even thickness. Dust with loose flour as needed, but try to keep it at a minimum.

Cooking the Flatbreads

1 When the skillet is hot, carefully slide the rolled-out square onto your palm and place it on the skillet. The skillet must be hot; otherwise the bread will become dry and hard. Cook for about 30 seconds, and then using a spatula, flip the bread. There should be some small brown spots on the bread.

2 Cook for about 30 seconds and flip again. There should be small brown spots on the flipped side.

3 Spread ½ teaspoon of the oil evenly on the bread and flip it.

4 Cook for 5 seconds, pressing down on the brad with a spatula, and flip again.

5 Cook for 5 seconds, pressing down on the bread with a spatula. Remove the bread from the skillet.

6 Continue to roll out and cook the remaining dough. Enjoy now or stack them and wrap tightly in foil to keep them warm until ready to serve. You may also refrigerate or freeze for later!

How to make the Opo Squash Flatbreads