Ayurvedic recipes

Basic Tarka with Moong Bean Dal

Serves 4

Ingredients

• 2 tablespoons ghee
• 1 teaspoon minced garlic
• 1 dried red chili (crushed or whole)
• 1 teaspoon asafoetida powder
• 1 teaspoon cumin seeds
• 1/2 teaspoon coriander powder
• 1/4 teaspoon ground turmeric
• 1 teaspoon sea salt
• 2 cups moong beans, soaked overnight
• 1/4 teaspoon black cardamom seeds
• 2 whole cloves
• 1 teaspoon black cumin seeds
• 2 cups water
• 1 tablespoon olive oil

Instructions

1. In a large saucepan, heat the ghee over medium heat. Add the garlic and red chili and sauté for a few minutes, until fragrant.
2. Add the asafoetida, cumin, coriander, turmeric and sea salt. Stir to combine, then add the moong beans and stir to coat.
3. Add the black cardamom, cloves, black cumin, and 2 cups of water. Bring to a boil, then reduce the heat to low and simmer for 20 minutes, or until the beans are soft and cooked through.
4. Once the beans are cooked, turn off the heat and let sit for 5 minutes.
5. In a separate small frying pan, heat the olive oil. Add the remaining spices and sauté for a few minutes, until well-toasted and fragrant.
6. Add the tarka to the dal dish and cover immediately with a tight-fitting lid. Allow to stand for a few minutes while the flavors blend.
7. Serve the dal hot with steamed white rice or chapatti. Enjoy!

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Dal Dishes

Basic Dal

Ingredients

• 2 cups dried moong dal
• 4 cups cold water
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 1 teaspoon salt
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon cumin seeds
• 1 teaspoon mustard seeds
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon garam masala
• 1/2 teaspoon cayenne pepper
• 1 small onion, diced
• 1 inch piece of ginger, grated
• 1/2 cup cilantro, chopped
• Juice of 1 lemon

Instructions

1. In a medium saucepan, heat the oil over medium heat. Add the garlic, cumin seeds, mustard seeds, ground cumin, ground coriander, garam masala, and cayenne pepper. Saute for about 2 minutes, or until fragrant.
2. Add the onion and ginger and saute for about 5 minutes, or until softened.
3. Add the moong dal and stir to combine.
4. Pour in the cold water and bring to a boil. Reduce the heat to low and simmer, partially covered, for about 30 minutes, or until the dal is tender.
5. Stir in the cilantro and lemon juice and season with salt to taste. Serve hot.

 

 

Split Moong Dal with Masala

Ingredients:

• 4 cups water
• 4 teaspoon ground turmeric
• ½  teaspoon ground coriander
• ½ A teaspoon salt
• 1 cup split and peeled moong beans, washed, soaked, and drained
• seeds of 1 black cardamom pod
• 4 whole cloves
• 4 to 6 bay leaves, crumbled
• 8 black peppercorns
• pinch of saffron
• 1 tablespoon ghee
• 1 teaspoon black cumin seeds

Instructions:

• In a heavy saucepan, bring the water to a boil, and add the turmeric, coriander, and salt.
• Add the moong beans, cover, and cook over medium heat for 45 minutes, or until the dal is soft and can easily be mashed with a spoon.
• Add the remaining ingredients, except the tarka, and simmer over low heat for 5 minutes. Remove from the heat.
• To prepare the tarka, heat the ghee in a ladle or small frying pan. Add the cumin seeds and sauté until well toasted and fragrant.
• Add the tarka to the dal and cover immediately with a tight-fitting lid. Allow to stand for a few minutes, while the flavors blend.
• Serve with rice and any Indian bread.

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Moong Dal with Spinach

Ingredients:

• 4 cups water
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 1 cup split and peeled moong dal, washed, soaked, and drained
• 6 to 8 ounces fresh spinach, washed well and stemmed
• 1 tablespoon ghee
• ½ teaspoon black cumin seeds
• seeds of 1 black cardamom pod
• 4 whole cloves
• pinch of asafoetida powder

Instructions:

• In a cast-iron pot, boil the water with the ground turmeric and coriander.
• Add the moong beans, cover, and boil for 10 to 15 minutes.
• Stir in the spinach, cover, and simmer over medium-low heat for 30 to 35 minutes, or until moong beans can be easily mashed.
• Remove from the heat.
• To make the tarka, heat the ghee in a ladle or small frying pan.
• Add the spices and sauté until well-toasted and fragrant.
• Add the sizzling tarka to the dal and immediately cover the pot with a tight-fitting lid.
• Allow to stand for a few minutes, while the flavors blend.
• Serve with chapatis, puris, pickled ginger, and a vegetable dish.

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Eggplant with Moong Beans

Ingredients:

• 1 large eggplant
• 4 cup water
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 1 teaspoon ground cumin
• 1 cup split and peeled moong beans, washed, soaked, and drained
• 3 cups water
• 1% teaspoons salt
• 2 tablespoons ghee
• 2 cloves garlic, chopped
• 1 teaspoon fenugreek seeds
• 4 to 1 dried red chili pepper, crushed (optional)
• 2 medium onions, chopped
• 1 large tomato, quartered
• 4 teaspoon ground cinnamon

Instructions:

• Preheat the oven to 400 degrees F.
• Wash the eggplant and pierce in several places with a fork. Place the eggplant in a pan and bake for 45 minutes, or until soft.
• Meanwhile, prepare the soaked masala by soaking the spices in the water for 5 mmutes; stir into a thin paste and set aside.
• In a heavy saucepan, heat the water and '4 teaspoon of the salt. Add the beans, cover, and cook over medium heat for 45 minutes, or until the beans become soft and the liquid is absorbed.
• In a wok, heat the ghee. Add the garlic and sauté until light brown. Add the fenugreek seeds, chili pepper, and onion and sauté until the ghee surfaces. Stir in the soaked masala and continue cooking until the ghee surfaces again. Add the tomato and cook until dissolved.
• When the eggplant is cool enough to handle, peel it and mash the pulpy interior.
• In a heavy saucepan, combine the eggplant pulp and the sautéed spice mixture, stirring well. Add the cooked moong beans and the remaining | teaspoon salt. Mix well and simmer over low heat for 10 minutes.
• Stir in the cinnamon and allow the flavors to blend for a few minutes. Serve with any Indian bread and saunth.

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Moongorhi and Varhi Rice

Ingredients:

• 2 cups Basmati rice, cleaned and soaked for 2 to 3 hours
• 2 tablespoons ghee
• '/ cup (or handful) moongorhi balls
• 2 pieces varhi (each the size of a lime)
• 1 teaspoon black cumin seeds
• 1 dried red chili pepper, crushed (optional)
• '4 teaspoon asafoetida powder
• 2 medium onions, finely chopped
• 4 cups water
• 1 teaspoon salt
• Garam Masala (whole, optional):
• 2 whole cloves
• 4 whole black peppercorns
• seeds of 2 black cardamom pod, ground
• 2 bay leaves
• 1 cinnamon stick (2 inches long)

Instructions:

• Drain the rice and discard the soaking water.
• In a wok, heat the ghee over medium-low heat.
• Add the moongorhis and varhi and sauté until light brown on all sides. Remove from the wok and set aside.
• Add the cumin seeds, chili pepper, and asafoetida to the wok. Sauté until the seeds pop.
• Add the onions and sauté until light brown and the ghee surfaces.
• Stirring constantly, add the rice and sauté for 2 minutes.
• Add the moongorhis and varhi, the water, and salt. Cover and bring to a boil.
• Garam Masala may be added, if desired.
• Simmer until the rice is cooked, 35 to 40 minutes.
• Meanwhile, preheat the oven to 450 degrees F.
• Place the wok, tightly covered, in the oven and turn off the heat.
• Allow to sit 5 to 10 minutes to remove excess moisture.
• Serve with raita and pappadams or with saunth or fresh chutney.

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Bean Balls in Yogurt (Dahi Balla)

Ingredients:

• 2 cups split and peeled urad beans, soaked overnight in water to cover
• 1 teaspoon salt
• 14 teaspoons Dal Masala 
• 6 tablespoons ghee
• bowl of hot water
• 1 cup plain yogurt
• pinch of salt
• pinch of pepper
• 1 tablespoon ghee
• '4 teaspoon black cumin seeds
• 1 teaspoon sesame seeds
• pinch of asafoetida powder

Instructions:

• Drain the soaked beans and pat dry with a clean kitchen towel.
• Grind the beans to a fine paste in a mortar or blender. The paste should be very dry.
• Add the salt to the Dal Masala.
• In a bowl, combine the bean paste and Dal Masala mixture.
• Form into 16 small balls and set aside.
• In a wok, heat the ghee over medium heat.
• Working in batches, place several balls into the hot ghee and deep-fry until golden brown on all sides.
• Remove the cooked balls to a bowl of hot water and soak for 30 minutes to 1 hour, until the oil exudes.
• Remove and gently squeeze out any excess water.
• In a bowl, combine the yogurt, salt, and pepper; cover and set aside.
• To prepare the tarka, heat the ghee in a ladle or small frying pan.
• Add the cumin and sesame seeds and sauté until well-toasted and fragrant.
• Add the asafoetida and pour the sizzling tarka into the bowl of yogurt.
• Cover immediately and let stand for 5 minutes.
• Stir the tarka into the yogurt and add the bean balls.
• Serve with puris or chapatis and saunth.

Mixed Dal Stew with Tarka

Ingredients:

• 1 cup dal (equal parts of split toor, moong, urad; whole or split black chick-peas [peeled or with skins]; peeled red lentils)
• 4 cups water
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 1 teaspoon salt
• 1 teaspoon mango powder or finely crushed dried pomegranate seeds
• 1 tablespoon ghee
• 2 cloves garlic, crushed
• ¥, teaspoon black cumin seeds
• 1 small dried red chili pepper, crushed
• pinch of asafoetida powder
• Onion Dressing (page 93)
• Dal Masala (page 78) (optional)

Instructions:

• Drain the dals and discard the soaking water.
• In a heavy saucepan, bring the 4 cups water, turmeric, coriander, and salt to a boil. Stir in the drained dals, cover, and simmer over medium heat for 1 to 1% hours, or until soft. Remove from the heat and stir in the mango powder.
• To prepare the tarka, heat the ghee in a ladle or small frying pan. Add the tarka ingredients and sauté until well-toasted and fragrant. Add the sizzling tarka to the dal and cover immediately. Allow to stand for a few minutes, while the flavors blend.
• Just before serving, pour | teaspoonful of the Onion Dressing atop each bowl of stew. Dal Masala can also be sprinkled over individual servings if a spicy taste 1s desired.

Rice and Urad Dal Pancakes (Chila)

Ingredients:

• 4 cup Basmati rice, soaked overnight
• '/ cup split and peeled urad dal, soaked overnight
• 1 teaspoon salt
• 1 teaspoon Garam Masala (page 77)
• 1 teaspoon mango powder
• 1 teaspoon ground cumin
• pinch of asafoetida powder
• about 3 cup ghee

Instructions:

• Drain the rice and dal and grind the mixture in a mortar to a thin paste. Add the salt and spices and mix well.
• In a nonstick frying pan, heat 1 teaspoon of the ghee over medium+ low heat. Ladle in a small amount of the thin, spiced batter and tilt the pan to coat the bottom. Cook until the pancake turns golden brown. Add more ghee with each pancake and continue until no batter remains.
• Serve with chutney or saunth.

Lentil Kababs

Ingredients:

• 1 cup red lentils (Masoor dal), washed and soaked overnight, and drained
• 3 tablespoons ghee, plus additional for shallow-frying
• 1 teaspoon salt
• 1 teaspoon Garam Masala (page 77)
• 4 cup water
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 1 teaspoon fenugreek seeds
• 3 garlic cloves, sliced
• 6 medium onions, chopped
• 1 medium tomato, quartered
• 1 teaspoon salt
• 1 medium red beet, grated
• 12 whole black peppercorns
• seeds of 1’ black cardamom pods
• 1 teaspoon ground ginger
• 1 whole clove
• pinch of ground cinnamon

Instructions:

• Grind the drained lentils in a mortar. Whip the mixture into a paste with an egg beater. (A blender can be used to combine these two steps.)
• Heat 1 tablespoon of the ghee over medium heat in a heavy pan or wok. When the ghee is hot but not smoking, drop in the entire paste mixture. Stir with a spatula and cook over low heat until the mixture thickens and changes color, about 20 to 25 minutes.
• Turn off the heat and stir in the salt and Garam Masala. Allow the lentil paste to cool.
• Roll the paste into 1-inch balls.
• In a heavy pan or wok, heat enough ghee for shallow-frying. When the ghee is hot, fry the balls, turning carefully, until golden brown.
• Combine the ingredients for the basic soaked masala and set aside for 5 minutes.
• In a large heavy pan, heat the remaining 2 tablespoons ghee and add the fenugreek seeds, garlic, half of the onions, and the tomato. Sauté for a few minutes, and add the soaked masala, salt, beet, and the remaining onions. When the beet softens, add the fried balls and cover. Cook for 20 minutes. Add all of the remaining ingredients and cook for another 5 minutes.
• Serve with parathas or rice.

Katra with Red Lentils

Ingredients:

• 1 cup red lentils (Masoor dal), washed, soaked overnight, and drained
• 1 teaspoon Garam Masala
• 3 tablespoons ghee, plus additional for shallow-frying
• 1/4 cup water
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 1 teaspoon fenugreek seeds
• 2 large onions, chopped
• 1 medium tomato, quartered
• 2 green chicories (Belgian endive), sliced in rounds
• 1 teaspoon salt
• seeds of 1 red cardamom pod
• 8 whole black peppercorns
• 4 whole cloves
• 1 teaspoon salt
• 4 teaspoon ground ginger
• 1/4 teaspoon ground cinnamon

Instructions:

• Grind the drained lentils in a mortar. Whip the mixture into a paste with an egg beater. (A blender can be used to combine these two steps.)
• In a heavy pan or wok, heat 1 tablespoon of the ghee over medium heat. When the ghee is hot but not smoking, drop in the paste mixture. Cook over low heat to remove remaining moisture. Stir with a spatula until the mixture thickens and changes color, about 20—25 minutes. Add the Garam Masala. When the paste is dry, remove from the heat and place on a cutting board to cool.
• Roll out the paste about 1/4 inch thick and cut into 1/2-inch cubes.
• In a wok, heat enough ghee for shallow-frying and fry the lentil cubes, turning carefully, until brown. Remove from the wok and set aside.
• Combine the basic soaked masala ingredients and let stand for 5 minutes; stir into a thin paste and set aside.
• Heat the remaining 2 tablespoons ghee in the wok. Add the fenugreek seeds and onions and sauté until the onions change color. Add the soaked masala and cook until the ghee surfaces. Add the tomato and cook until it dissolves into the other ingredients. Add the chicories and the salt (and a little water if needed), and cook over low heat until the ghee surfaces again. Add the lentil cubes and simmer a few minutes more.
• Remove from heat and add all of the remaining ingredients. Allow the flavors to blend.
• Serve with chapatis, puris, or parathas.

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SOUPS

Arwi Root (Taro) Soup

Ingredients:

• mustard oil (enough to coat hands)
• 6 to 8 medium arwi roots (taro)
• 3 tablespoons mustard (or other vegetable) oil or ghee
• 4 to 6 cloves garlic, chopped
• 1 dried red chili pepper, crushed
• 6 medium onions (or weight equivalent to arwi)
• 1 teaspoon fenugreek seeds
• 4 cup water
• 1 teaspoon salt

Instructions:

• Apply a small amount of mustard oil or ghee (other oils are not as effective) to hands to avoid a tingling sensation in the fingertips from handling the arwi root.
• Peel the arwi with a knife and cut it into -inch cubes.
• In a medium saucepan, heat the oil over medium heat. Add the garlic and sauté until brown.
• Add the following ingredients in order: the chili pepper, onions, fenugreek seeds, arwi root, water, and salt.
• Cover and simmer over medium heat for about 35 minutes, or until arwi root is soft.
• Allow flavors to blend.
• Serve with any kind of Indian bread—puris, chapatis, or parathas.

Buttermilk Soup (Kadhi) with Chick-pea Flour

Ingredients:

• 1 cup chick-pea flour
• 4 cup water
• 1 teaspoon ground turmeric
• 1 teaspoon salt
• 6 cups buttermilk
• 6 tablespoons ghee
• 1 teaspoon fenugreek seeds
• 2 dried red chili peppers, crushed
• 4 teaspoon asafoetida powder
• 3 tablespoons ghee
• 1 teaspoon coriander seeds

Instructions:

• Soak the chick-pea flour in the 2 cup of water for 5 minutes. Add the turmeric and salt and stir into a thin paste. Whip with an egg beater, as if whipping cream. Test the paste by dropping a small amount of it into a cup of warm water. When the paste has been whipped enough, it floats and is ready to cook.
• Mix one-fourth of the chick-pea paste with 2 cups of the buttermilk and set aside. In a heavy pan or wok, heat 4 tablespoons of the ghee over medium-high heat. When the ghee is hot but not smoking, use a slotted spatula to push small amounts of the remaining paste into the hot ghee. Small spongy balls will form. Cook in batches until the balls turn light brown on all sides; remove with a slotted spoon or spatula. Continue until no batter remains.
• In another large, heavy pan, heat the remaining 2 tablespoons ghee over medium heat. Add the fenugreek seeds, chili peppers, and asafoetida. Mix in the remaining 4 cups buttermilk, and bring the mixture to a boil. At this point, the buttermilk will curdle or separate. Stirring constantly, add the reserved buttermilk and chick-pea paste mixture to bind the soup so it thickens nicely. Boil, uncovered, for 25 minutes over medium heat, stirring frequently. Reduce the heat and add the fried chick-pea balls. Cook, uncovered, for 45 minutes, stirring occasionally to prevent burning.
• Just before serving combine the topping ingredients over low heat and pour 1 teaspoonful atop each bowl.
• Serve with plain Basmati rice, a dry vegetable, and chapatis, puris, or parathas.
• Variation:
  Plain yogurt or soy yogurt, thinned with water, may be used instead of buttermilk.

Chick-pea Dumpling Soup

Ingredients:

• 1 cup dried chick-peas, cleaned and soaked overnight
• 1 teaspoon salt
• 1 teaspoon Dal Masala (page 78)
• 4 cup water
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 2 tablespoons ghee, plus additional for shallow-frying
• 1 teaspoon fenugreek seeds
• 2 cloves garlic, sliced
• 4 medium onions, chopped
• 4 cup plain yogurt
• 4 medium potatoes, washed and cubed
• 4 teaspoon salt
• 3 cups water
• 14 teaspoons Garam Masala (page 77)

Instructions:

• Drain the chick-peas and discard the soaking water.
• Mash the chick-peas into a thick paste in a mortar.
• Whip with an egg beater until fluffy, or use a blender to combine these two steps. Add the salt and Dal Masala.
• Soak the ingredients for the basic soaked masala for 5 minutes; stir into a thin paste and set aside.
• Test the chick-pea paste by dropping a small amount of it into a cup of warm water. When the paste has been whipped enough, it floats and is ready to cook.
• Form the paste into cherry-size balls.
• In a wok, heat enough ghee for shallow-frying. Drop five of the chick-pea balls into the hot ghee to form dumplings. Cook over medium heat until golden brown and remove. Repeat until all of the chick-pea balls are cooked.
• In a heavy pan, heat the remaining 2 tablespoons of ghee. Add the fenugreek seeds and cook until browned. Add the garlic and onions and cook until the onions turn light brown. Add the soaked masala and cook until the ghee surfaces. Stir in the yogurt and cook until the ghee surfaces again. Add the dumplings, potatoes, salt, and water. Cook until the potatoes are soft, about 40 to 45 minutes. Remove from the heat and let stand for 5 minutes.
• Stir in the Garam Masala and allow the flavors to blend for 10 minutes.
• Serve with rice and/or any kind of Indian bread.

Moong Dal Dumpling Soup

Ingredients:

• 1 cup whole moong or urad beans, cleaned, soaked overnight, and drained
• 1 teaspoon salt
• 1 teaspoon Garam Masala
• 1 tablespoon ghee, plus additional for shallow-frying
• 4 cup water
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 3 cloves garlic, thinly sliced
• 4 teaspoon fenugreek seeds
• 1 cup shelled fresh green peas
• 1 cup water
• 1 large potato, boiled and cubed (optional)
• 1 head of cauliflower, boiled and broken into florets (optional)
• 4 cup plain yogurt
• 4 medium onions, chopped and blended into a paste
• 1 teaspoon fennel seeds
• 8 whole black peppercorns
• seeds of 1 black cardamom pod
• 1 teaspoon coriander seeds
• 5 bay leaves
• 1 teaspoon grated fresh ginger
• 1 cinnamon stick (2 to 3 inches long)

Instructions:

• Mash the beans into a thick paste in a mortar. Whip the paste with an egg beater. (A blender can be used to combine these two steps.) Add the salt and Garam Masala to the paste.
• Drop a small amount of the bean paste into a cup of water. If the paste floats, it is ready to cook; if not ready, whip the paste a bit more. Moisten your hands with a bit of oil and roll the paste into small, cherry-sized balls. Continue until no dough remains (it should make 20 to 24 balls).
• In a heavy pan or wok, heat enough ghee for shallow-frying. Fry the dumplings in batches over medium heat until golden brown on all sides. Soak the cooked balls in hot water for 1 hour, then squeeze to remove all water. This step helps to remove excess fat and make the balls light and soft.
• Combine the basic soaked masala ingredients and let stand for 5 minutes; stir the mixture into a thin paste and set aside.
• In a deep soup pot, heat the remaining tablespoon of ghee and add garlic and fenugreek seeds and sauté until the garlic is lightly browned. Add the soaked masala and stir. Cook this mixture until the ghee surfaces. If the mixture becomes dry, add just enough water to keep it from sticking to the pot or burning. Add the dumplings, peas, and 1 cup water. (Potato and/or cauliflower pieces may be added at this point to supplement the dumplings, if desired.) Cook over low heat until half of the water has evaporated, about 25 to 30 minutes.
• Mix in the yogurt, onions, and all of the remaining ingredients. Cover and cook over medium heat for 20 minutes. Season with about 2 teaspoons salt and let stand for 15 minutes to allow the flavors to blend.
• Serve with parathas or rice.

Sprouted Black Chick-pea Soup

Ingredients:

• 1 cup whole black chick-peas (kala chana)
• 2 to 3 cups water
• 4 cup water
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 1 small onion, grated
• 2 tablespoons ghee
• 4 medium onions, chopped
• 3 cloves garlic, chopped
• 1 large tomato, quartered
• 3 medium potatoes, washed and cubed
• 1% cups water
• 1 teaspoon salt
• 1 teaspoon ajwain seeds
• 2 whole black peppercorns (per person)
• 4 whole cloves
• seeds of 1 black cardamom pod
• 4 bay leaves, crushed
• 2 cinnamon sticks (each 2 inches long)
• 2 tablespoons grated fresh ginger

Instructions:

• Clean and soak 1 cup of dried whole black chick-peas (kala chana) in a bowl with 2 to 3 cups water overnight. Place bowl in a warm, dark place for 1 to 2 days more, changing the water once or twice daily, and adding less water each time, until the sprouts are clearly visible on each bean.
• To increase iron content of black chick-peas, they can be soaked in a cast-iron pot. This darkens the skins of the beans, adding to their already rich protein and mineral content.
• Combine the basic soaked masala ingredients and let stand for 5 minutes; stir into a thin paste and set aside.
• In a large wok, heat the ghee over medium heat. Sauté the onions and garlic until golden brown and the ghee surfaces. Add the soaked masala and simmer until the ghee surfaces again. Stir in the tomato and cook until dissolved.
• Add the sprouted chick-peas and the potato cubes, and simmer for 3 minutes. Add the water, salt, and ajwain seeds. Cover and cook over medium heat for 35 minutes, or until the sprouts and potatoes are soft but not quite tender.
• Add the garam masala and cook for 10 minutes, or until all of the ingredients are tender.
• Serve with chapatis or puris.

Black Chick-pea Soup with Masala

Ingredients:

• 1 cup whole black chick-peas (kala chana), washed, soaked for 24 to 36 hours, and drained
• water to cover (for cooking)
• 1 teaspoon salt
• 1 teaspoon baking soda (optional, to soften beans)
• 4 cup water
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 2 cloves garlic, crushed
• 1 large onion, grated
• 4 tablespoons ghee
• 2 large onions, sliced
• 1 clove garlic, chopped
• 1 tomato, quartered
• 1 cup plain yogurt

Instructions:

• In a heavy pan, bring the water to a boil. Add the beans, salt, and baking soda, cover, and cook over medium-high heat for 2 hours, or until the beans are soft.
• Combine the basic soaked masala ingredients and let stand for 5 minutes; stir into a thin paste. Add the crushed garlic and grated onion to the soaked masala and set aside.
• In a large cast-iron pot, heat the ghee over medium heat. Sauté the sliced onions and chopped garlic until golden brown and the ghee surfaces. Add the tomato and cook until dissolved.
• Stir in the soaked masala and continue cooking until the ghee resurfaces.
• Stir in the yogurt and simmer until the ghee surfaces a final time.
• Add the cooked black chick-peas.
• Serve with any kind of salad and puris or chapatis.

Whole Moong Dal Soup with Dal Masala

Ingredients:

• 1 cup dried whole moong dal with skins
• 4 cups cold water
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 1 teaspoon salt
• 1 tomato, quartered and sliced
• 1 teaspoon Dal Masala (page 78)
• 1 tablespoon ghee
• 2 to 4 cloves garlic, chopped
• Cumin Seed Dressing (page 94)

Instructions:

• Prepare the dal according to the Basic Dal recipe on page 95.
• During the cooking process, add the tomato.
• When the dal is cooked, add the Dal Masala.
• To prepare the tarka, heat the ghee in a ladle or small frying pan.
• Add the garlic and sauté for a few minutes, until well-toasted and fragrant.
• Add the sizzling tarka to the dal and cover immediately with a tight-fitting lid.
• Allow to stand for a few minutes, while flavors blend.
• Top with the Cumin Seed Dressing and serve with rice and Indian bread.

Moongorhi with Mushrooms

Ingredients:

• 2 tablespoons water
• ‘A teaspoon ground turmeric
• 1 teaspoon ground coriander
• 1 tablespoon ghee
• 1 handful or 2 cup moongorhi balls
• 1 large onion, finely chopped
• 1 medium tomato, quartered
• 5 ounces chanterelle or other mushrooms, sliced
• 1 medium potato, peeled and cubed
• ¥, teaspoon salt
• 2 cups hot water
• 2 whole cloves
• 4 whole black peppercorns
• seeds of 1 black cardamom pod, ground

Instructions:

• Combine the basic soaked masala ingredients and let stand for 5 minutes; stir into a thin paste and set aside.
• In a heavy pan, heat the ghee over low heat. Add moongorhi balls and sauté until golden brown on all sides. Remove from the pan and set aside.
• In the remaining ghee, sauté the onion until lightly browned and the ghee surfaces.
• Add the soaked masala to the onion-ghee mixture and cook until the ghee surfaces again.
• Add the tomato and mushrooms, cover, and cook over medium heat until the tomato dissolves.
• Add the potato, moongorhi, salt, and hot water, and simmer for a few minutes more, until all of the ingredients become soft.
• Add the optional masala, if desired.
• Serve with chapatis or parathas and a dry, cooked vegetable dish.

Urad Dal Soup with Tarka

Ingredients:

• 4 cups water
• 4 teaspoon ground turmeric
• 4 teaspoon ground coriander
• 1 teaspoon salt
• 1 cup split urad dal with skins, washed, soaked for 2 hours, and drained
• 1 piece (about 2 inches) fresh ginger, finely chopped
• 1 tablespoon ghee
• 2 to 3 cloves garlic, finely sliced
• seeds of 1 black cardamom pod
• 1 to 2 dried red chili peppers, crushed
• pinch of asafoetida powder
• 4 cup ghee
• 1 to 2 medium onions, chopped or thinly sliced

Instructions:

• In a heavy pan, bring the water to a boil. Add the turmeric, coriander, salt, and soaked beans. Cover and cook over medium heat for 1 hour, or until soft. Reduce the heat and add the fresh ginger. Simmer for 5 minutes and remove from the heat.
• To prepare the tarka, heat the ghee in a ladle or small frying pan. Add the garlic and tarka spices and sauté for a few minutes until well-toasted and fragrant. Add the sizzling tarka to the dal and cover immediately with a tight-fitting lid. Allow to stand for a few minutes, while the flavors blend.
• To prepare the onion dressing, heat the ghee in a small frying pan. Sauté the onions until golden brown and divide among the servings of dal.

Red Lentil Soup with Zucchini

Ingredients:

• 2 cups water
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 1 cup peeled and split red lentils (masoor dal), washed, soaked, and drained
• 2 small zucchini, cubed
• 1 teaspoon salt
• 1 tablespoon ghee
• 2 cloves garlic, sliced
• 1/2 teaspoon black cumin seeds
• 1 small dried red chili pepper, crushed
• 4 teaspoon asafoetida powder

Instructions:

• In a heavy pan, bring the water, turmeric, and coriander to a boil.
• Stir in the lentils, zucchini, and salt.
• Cover and cook over medium heat for 1 hour, or until soft.
• To prepare the tarka, heat the ghee in a ladle or small frying pan.
• Add the garlic and tarka spices and sauté until garlic and cumin seeds are well toasted and fragrant.
• Add the sizzling tarka to the dal and cover immediately with a tight-fitting lid.
• Allow to stand for a few minutes, while the flavors blend.
• Serve with rice and an Indian bread and ginger pickle.

Red Lentil Soup with Leek and Beet

Ingredients:

• 4 cups water
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 2 medium leeks, cleaned and the whites chopped
• 1 medium beet, cleaned, peeled, and grated
• 1 cup red lentils (asoor dal), washed, soaked, and drained
• 1 teaspoon salt
• 1 cup soy yogurt
• 1 medium tomato, quartered
• Onion Dressing 

Instructions:

• In a heavy pan, bring the water, turmeric, and coriander to a boil.
• Add the leeks and beet and boil for 10 minutes.
• Stir in the lentils and salt and bring to a boil again.
• Add the soy yogurt and tomato, and cook for 10 minutes more.
• Cover and cook over medium-low heat for 40 minutes.
• Top with Onion Dressing and serve with rice, vegetable, and an Indian bread.

Arwi Root (Taro) Soup with Lentils

Ingredients:

• 4 cups water
• 4 medium arwi roots (taro), cleaned, peeled, and cut in ½-inch slices
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 1 cup red lentils, cleaned and soaked overnight
• 1 teaspoon salt
• 1 teaspoon Dal Masala (page 78)
• 1 tablespoon ghee
• 4 to 6 cloves garlic, finely chopped
• ¼ teaspoon black cumin seeds
• 1 teaspoon sesame seeds
• ¼ teaspoon asafoetida powder

Instructions:

• Apply mustard oil to the hands to avoid a tingling sensation in the fingertips from peeling the arwi root.
• Drain the lentils and discard the soaking water.
• In a saucepan, bring the 4 cups water to a boil.
• Add the arwi root, turmeric, and coriander.
• Reduce the heat, cover, and cook for 30 minutes, or until the arwi is soft.
• Add the lentils and salt and continue to cook over medium heat for 45 minutes, or until the lentils are soft and about half the water remains.
• Remove from the heat and add the Dal Masala.
• To make the tarka, heat the ghee in a ladle or small frying pan.
• Add the garlic and tarka spices and sauté until well-toasted and fragrant.
• Add the sizzling tarka to the soup and cover immediately with a tight-fitting lid.
• Allow to stand for a few minutes while the flavors blend.
• Serve with rice and any kind of Indian bread—puris, chapatis, or parathas.

Potato Soup with Cumin Seeds

Ingredients:

• 12 very small (walnut-sized) potatoes, washed
• 2 tablespoons ghee
• 1 teaspoon black cumin seeds
• 1 dried red chili pepper, crushed (optional)
• 1 teaspoon salt
• 1 small tomato, quartered
• 4 to 5 cups hot water
• 1 teaspoon fresh coriander leaves (optional)

Instructions:

• Boil the potatoes until cooked but still firm; drain, peel, and set aside.
• In a heavy pot, heat the ghee over medium heat. Add the cumin seeds and chili pepper and roast until the cumin seeds pop.
• Add the potatoes, salt, and tomato and stir carefully for a few minutes.
• Add the hot water, cover, and cook for 5 minutes.
• Remove from the heat, and garnish with the coriander.
• Serve with chapatis or parathas and a vegetable dish.

Yellow Lentil Soup with Sour Taste

Ingredients:

• 4 cups water
• 1 cup yellow lentils (toor dal), washed, soaked for 2 hours, and drained
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 1 large tomato, quartered
• 1 cup fresh whey (if available), or 1 teaspoon dried mango powder
• 1 teaspoon salt
• Onion Dressing
  1 teaspoon ghee (per person)
  4 medium onion (per person), chopped

Heat the ghee in a small frying pan.

Add the onion and sauté until golden brown and the ghee surfaces again.

Remove from the heat.

Instructions:

• In a heavy pan, bring the water, turmeric, and coriander to a boil.
• Add the lentils and bring back to a boil.
• Stir in the tomato, whey or mango powder, and salt and boil for 10 to 15 minutes (longer if whey is added).
• Reduce the heat to medium+low, cover, and cook for 45 minutes.
• Top with the Onion Dressing and serve with rice, a vegetable, and an Indian bread.

Whole Moong Dal Soup with Yogurt

Ingredients:

• 4 cups water
• 4 teaspoon ground turmeric
• 1 teaspoon ground coriander
• 1 teaspoon salt
• 4 cup plain yogurt
• 2 tablespoons jaggery (optional)
• 1 cup dried whole moong beans, washed, soaked, and drained
• 8 whole peppercoms
• 4 whole cloves
• seeds of 1 black cardamom pod
• pinch of ground cinnamon
• 1 tablespoon ghee
• pinch asafoetida powder

Instructions:

• In a cast-iron pot, bring the water to a boil.
• Add the turmeric, coriander, salt, yogurt, and jaggery (if desired), and continue boiling for 20 to 25 minutes.
• Add the moong beans and boil another 5 to 10 minutes.
• Cover and cook over medium heat for 45 minutes, or until the dal softens.
• Meanwhile, preheat the oven to 400 degrees F.
• Add the garam masala and stir well.
• Tightly cover the pot and bake for 25 minutes.
• Remove from the oven and allow to cool, covered, for 15 minutes.
• To prepare the tarka, heat the ghee in a ladle or small frying pan.
• Add the asafoetida and sauté for a few minutes, until fragrant.
• Add the sizzling tarka to the dal and cover immediately with a tight-fitting lid.
• Allow to stand for a few minutes, while the flavors blend.
• Serve with rice and an Indian bread.

Potato Soup with Onions and Red Pepper

Ingredients:

• 1 tablespoon ghee
• 1 large onion, chopped
• 1 dried red chili pepper, crushed
• 2 large potatoes, scrubbed and cubed
• ¥, teaspoon salt
• 2 cups hot water
• fresh coriander leaves (optional)

Instructions:

• In a heavy pan, warm the ghee over medium heat.
• Add the onion and sauté until golden brown and the ghee surfaces.
• Add the chili pepper and roast until the color darkens.
• Mix in the potatoes and salt.
• Add the hot water, cover, and simmer for 25 to 30 minutes, or until potatoes are soft.
• Garnish with the fresh coriander leaves, if desired.
• Serve with chapatis or parathas and a second vegetable dish.

SNACKS

Koftas are deep-fried vegetable or cheese balls.

Paneer Koftas

Ingredients:

• 4 cups Paneer Koftas
• 4 cups Whole wheat flour, finely sifted
• 1/4 cup filling (dried dal paste, cashew nut paste, or spinach)
• 8 tablespoons ghee
• 2 medium onions, chopped
• 3 cloves garlic, minced
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 1 cup water
• 1 medium tomato, quartered
• 4 teaspoon salt

Instructions:

• Mash the paneer and mix with the flour until the texture is spongy.
• Roll 1 teaspoon of the mixture into a small ball.
• Flatten it a little and place a small amount of filling in the center of each ball.
• Then roll the ball again.
• In a wok, heat 6 tablespoons of the ghee over medium heat.
• Sauté the balls in batches, turning constantly and adding more ghee as needed, until evenly cooked and golden brown.
• In a small bowl, combine the onions, garlic, turmeric, coriander, and water and mash together well.
• In a heavy pan, heat the remaining 2 tablespoons ghee.
• Add the onion mixture and cook until the ghee surfaces.
• Add the tomato, cooked koftas, and salt and mix well, allowing the flavors to blend.
• Serve with Basmati rice or any Indian bread.

Lotus-Root Koftas

Ingredients:

• 2 fresh pieces of lotus root (each about 6 inches), scraped
• 3 tablespoons chick-pea flour
• 1 to 2 small fresh green chilis, chopped
• 1% teaspoons salt
• 1 teaspoon Garam Masala (page 77)
• 8 tablespoons ghee
• 2 medium onions, chopped
• 3 cloves garlic, grated
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 1 cup water
• 1 medium tomato, quartered

Instructions:

• In a heavy pan, cover the lotus roots with water and boil until soft, about 40 to 45 minutes.
• Remove from the heat, drain, and add 4 teaspoon of the salt.
• In a dry frying pan, roast the chick-pea flour over low heat while stirring, Set aside.
• Mash the lotus roots into a fine paste in a mortar or blender. Mix in the chilis, 2 teaspoon salt, Garam Masala, and chick-pea flour. Using one teaspoonful of dough for each, shape the dough into small balls.
• In a wok, heat 6 tablespoons of the ghee over medium heat. Sauté the balls in batches, turning constantly, until evenly cooked and golden brown. Remove from the heat and set aside.
• In a small bowl, combine the onions, garlic, turmeric, coriander, and water and mash together well.
• In a heavy pan, heat the remaining 2 tablespoons ghee. Add the onion mixture and cook until the ghee surfaces. Add the tomato, cooked koftas, and remaining '/ teaspoon salt and mix well, allowing the flavors to blend.
• Serve with Basmati rice or any Indian bread.

Carrot-Cashew Koftas

Ingredients:

• 1 cup unsalted cashews, soaked overnight in water to cover
• 1/2 teaspoon salt
• 1/4 teaspoon ground cumin
• 2 cloves garlic, mashed
• 1/2 cup water
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 4 teaspoon salt
• 1 teaspoon ground cumin
• 1 teaspoon Garam Masala
• 3 tablespoons chick-pea flour, dry roasted
• 4 to 5 medium carrots, finely grated
• 1/4 cup ghee or vegetable oil for deep-frying
• 2 large onions, finely chopped
• 4 cup plain yogurt
• 1 medium tomato, quartered
• 4 small potatoes, peeled and cubed
• 4 teaspoon salt
• hot water

Instructions:

• Drain the cashews and mash into a paste in a mortar.
• Add salt, cumin, and garlic; mix well and set aside.
• Combine the basic soaked masala ingredients and let stand for 5 minutes; stir into a thin paste and set aside.
• In a bowl, combine the salt, cumin, Garam Masala, and chick-pea flour. Add the carrots and mix to form a nice dough.
• Pull off chunks of dough and roll into 16 small balls the size of a walnut.
• Make a hole in the balls with your finger and put a little of the cashew paste into each ball.
• Seal the balls by rolling between your palms.
• Heat the ghee in a wok over medium heat until it is hot but not smoking.
• Deep fry the balls in batches until golden brown on all sides.
• Remove the koftas and drain on paper towels.
• In the ghee that remains in the wok, sauté the onions until golden brown.
• Add the soaked masala and cook until the ghee surfaces.
• Add all of the remaining ingredients, and mix well.
• Cover and simmer until the potatoes are soft, about 15 to 20 minutes.
• Stir in the koftas and add just enough hot water to cover the ingredients.
• Simmer for a few minutes and remove from the heat.
• Set aside for the time to allow the flavors to blend.
• Serve with a leafy vegetable and puris or chapatis.

Kathal (Jackfruit) Koftas

Ingredients:

• 4 cup water
• 1/2 teaspoon salt
• 1 pound jackfruit, peeled and cut into 1/2-inch cubes
• Masala: 1/2 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 12 whole black peppercorns
• seeds of 1/2 black cardamom pod
• pinch of baking soda
• 1 cup chick-pea flour
• 8 tablespoons ghee
• 2 medium onions, chopped
• 3 cloves garlic, pressed or minced
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 1 cup water
• 1 medium tomato, quartered
• 1/2 teaspoon salt

Instructions:

• Place water and salt in a heavy pan, and steam the jackfruit until soft, about 30 to 35 minutes. Remove from the heat and drain.
• Mash the jackfruit into a fine paste in a mortar or blender.
• Grind all of the masala ingredients into a fine powder and add to the jackfruit mixture.
• In a dry frying pan, roast the chick-pea flour over low heat while stirring. Add the flour to the jackfruit mixture and stir to make a dough that is dry enough to roll into small (walnut-size) balls, yet moist enough not to crumble.
• Heat 6 tablespoons of the ghee in a wok over medium heat. Sauté the balls, turning constantly, until evenly cooked. Remove and set aside.
• In a small bowl, combine the onions, garlic, turmeric, coriander, and water and mash together well.
• In a heavy pan, heat the remaining 2 tablespoons ghee. Add the onion mixture and cook until the ghee surfaces. Add the tomato, cooked koftas, and salt, and mix well, allowing the flavors to blend. For a thinner, soupier dish, add 1/4 cup of hot water and simmer over low heat.
• Serve with chapatis or puris and a vegetable dish.

Dry Yam-Potato-Cashew Koftas

Ingredients:

• 1 large Indian yam (suran)
• 2 large potatoes
• 8 whole cloves
• 8 whole black peppercorns
• 1 medium onion, finely grated
• 1 teaspoon ground ginger
• 1/2 cup fresh coriander leaves, whole
• 1 cup unsalted cashews, soaked in water to cover for 8 to 10 hours
• 1 teaspoon salt
• 1 cup chick-pea flour, roasted and sifted
• 4 cups water
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 2 tablespoons ghee
• 2 large onions, finely chopped

Instructions:

• Preheat the oven to 400 degrees F.
• Puncture the yams and potatoes with a fork and bake for 1 hour. (They can also be cooked over an open fire or boiled until soft.)
• Peel the yams and potatoes and mash together in a large bowl; set aside.
• Prepare the garam masala.
• Grind the cashews into a fine paste in a blender or mortar. Add the salt and 1 teaspoon of the garam masala to the cashews. Add the chick-pea flour and mix well. Using 1 teaspoonful of the mixture, form a patty 1-inch in diameter and 1/2 inch thick. Add more chick-pea flour if the mixture is too loose. Continue to shape the patties (24 to 32) until no more paste remains; set aside.
• Combine the basic soaked masala ingredients and let stand for 5 minutes; stir into a thin paste.
• In a heavy pan, heat the ghee over medium heat. Add the onions and cook until golden brown and the ghee surfaces. Stir in the soaked masala and cook until the ghee surfaces again. Drop the koftas into the mixture, cover, and cook for 30-40 minutes, until the ghee surfaces. Add water and salt as needed.
• Serve with chapatis or parathas.

Samosas are vegetable-filled pastries often eaten as snacks with tea.

Fried-Potato Samosas

Ingredients:

• 1 tablespoon ghee (for frying)
• 2 medium potatoes (peeled and coarsely grated)
• 1 teaspoon dried pomegranate seeds (finely ground)
• ¼ teaspoon Dal Masala
• ½ teaspoon oregano seeds
• 4 teaspoon mango powder
• ¼ teaspoon fenugreek seeds
• ¼ teaspoon salt
• 1½ cups finely ground whole wheat flour
• 2 tablespoons ghee
• 1 teaspoon oregano seeds
• ¼ teaspoon salt
• about ½ cup water
• 5 tablespoons ghee (for frying samosas)

Instructions:

• In a frying pan, warm 1 tablespoon ghee over medium-low heat.
• Add the potatoes and all of the other filling ingredients and cook until tender, about 30 minutes.
• To make the samosa dough, combine the flour, 2 tablespoons ghee, oregano seeds, and salt.
• Add slightly less than ½ cup of water and knead until elastic, firm, and non-sticky.
• Pinch off walnut-size balls of dough and roll each into a thin 4-inch patty.
• Cut each patty in half and wet half of the straight edge of each half circle with a few drops of water.
• Fold one corner over the other, wet edge first, to form a funnel-shaped pouch.
• Firmly seal the edges and fill the pouch two-thirds full with the potato mixture.
• With moist fingertips, wet the inside of the top opening and pinch closed.
• Repeat until all of the samosas are formed.
• In a frying pan, heat the 5 tablespoons ghee over medium-low heat.
• When the ghee is hot but not smoking, fry the samosas in small batches until golden brown on all sides, about 5 to 8 minutes.
• Drain on paper towels.
• Serve with a saunth or chutney (or natural ketchup).

Potato Samosas

Ingredients:

• 6 medium potatoes, boiled and peeled
• 1 teaspoon mango powder
• 1 teaspoon dried pomegranate seeds, finely ground
• 1 teaspoon Dal Masala (page 78)
• ½ teaspoon oregano seeds
• 4 teaspoon ground ginger, or 2 teaspoons chopped fresh ginger
• 1 teaspoon salt
• 1 to 2 cups shelled fresh green peas, cooked (optional)
• 1 cup ghee (for frying)

Instructions:

• In a bowl, break the boiled potatoes into small pieces and combine with all of the remaining filling ingredients. Mix well.
• Make the samosa dough and pouches according to the preceding recipe.
• Fill pouches with the potato mixture.
• Fry two samosas at a time in the ghee over medium-low heat until browned on all sides, about 5 to 6 minutes.
• Serve with a saunth or chutney.

Stuffed Potato Kachori

Ingredients:

• 1 cup whole wheat or chapati flour
• ½ teaspoon salt
• ¼ teaspoon oregano seeds
• ¼ teaspoon asafoetida powder
• 6 tablespoons water
• 2 small potatoes, boiled, peeled, and mashed
• ½ teaspoon salt
• ¼ teaspoon ground cumin
• ¼ teaspoon coarsely ground fennel or anise seeds
• ¼ teaspoon ground coriander
• ¼ teaspoon ground ginger
• ¼ teaspoon Garam Masala
• 1 cup ghee or vegetable oil for deep-frying

Instructions:

• To prepare the dough, sift flour into a deep bowl; add the salt and oregano seeds.
• In a small bowl, dissolve the asafoetida in the water.
• Make a hole in the middle of the dry ingredients and add the liquid.
• Mix well by hand until a smooth ball forms.
• Add more flour or water as needed to achieve a workable, elastic consistency; the dough should not stick to the fingers or be dry or hard.
• With your knuckles, make a few indentations in the dough and sprinkle with a little water.
• Cover with an inverted bowl or clean kitchen towel and allow to stand for 30 minutes.
• To prepare the filling, combine the potatoes with the salt and spices and mix well.
• To make the kachoris, knead the dough once more before using, if time permits.
• Divide the dough into 4 plum-size balls.
• Place a drop of ghee on one hand and roll one ball between your palms.
• Flatten the ball into a 2-inch diameter patty about ½ inch thick.
• Make a depression in the center with your finger and stuff with 1 teaspoon of the filling.
• Fold the sides of the dough over the filling and pinch the seams together on all sides.
• Roll the ball gently between the palms, without applying pressure.
• Sprinkle a few drops of ghee on a rolling board and roll the ball gently into a patty about 3½ inches in diameter.
• The edges should be slightly thinner than the center.
• Deep-fry according to the puris recipe.

Mixed-Vegetable Pakora

Ingredients:

• 2 cups chick-pea flour
• 14 cups water
• 1 teaspoon ground turmeric
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon oregano seeds
• 4 teaspoon salt
• 1 teaspoon ground ginger
• pinch of ground cinnamon
• 4 teaspoon asafoetida powder
• 1 teaspoon crushed dried fenugreek (methi) leaves (optional), soaked*
• 4 cup ghee or vegetable oil for shallow-frying
• 1 eggplant, peeled and thinly sliced
• 4 medium potatoes, peeled and thinly sliced
• 1 green bell pepper, thinly sliced
• 2 tablespoons fresh mushrooms, thinly sliced
• 2 tablespoons coarsely chopped fresh spinach

Kitchen Tools Needed:

Instructions:

• Sift the chick-pea flour into a bowl and add the water, a little at a time, until a paste forms.
• Add all of the spices and whip the paste with an egg beater or in a blender.
• Drop a small amount of the mixture into a cup of water. If the paste floats, it is ready to cook.
• In a heavy pan or wok, heat the ghee or vegetable oil over medium heat.
• Dip the vegetables, one piece at a time, into the chick-pea paste (make sure vegetables are completely covered by the paste) and place into the hot ghee or oil.
• Stir constantly until well cooked and golden brown.
• Remove the pakora with a slotted spoon and drain on paper towels.
• Continue dipping and frying until all the vegetables are cooked.
• Serve with vinegar pickle, lemon, chutney, or saunth.

SAVORY RICE DISHES

Cumin Rice Breakfast

Ingredients:

• 2 to 3 tablespoons ghee
• 1 teaspoon black cumin seeds
• 1 dried red chili pepper, crushed
• 2 medium onions, chopped
• 2 to 3 medium carrots, finely grated (optional)
• 1 cup Basmati rice, cleaned and rinsed
• 2 cups water
• 1 teaspoon salt

Instructions:

• In a large, deep frying pan or saucepan, heat the ghee over medium heat.
• Add the cumin seeds and chili pepper and sauté until the cumin seeds pop and release their aroma.
• Add the onions and sauté until golden brown.
• Add the carrots and cook, stirring constantly, for 10 minutes.
• Mix in the rice and cook, stirring, for 3 minutes.
• Add the water and bring to a boil.
• Reduce the heat and add the salt.
• Cover and simmer until every grain of rice is well done, about 30 minutes.
• Meanwhile, preheat the oven to 450 degrees F.
• Place the tightly covered pan in the oven and turn off the heat.
• Allow to sit for 5 to 10 minutes to absorb excess moisture.
• Serve with raita, pickles, and pappadams.

Coconut Rice with Dal and Vegetable

Ingredients:

• 1 cup Basmati rice, cleaned and rinsed
• 2 to 4 tablespoons grated coconut, fresh or dried
• 2 whole cloves
• 2 cups water

Instructions:

• Soak the rice for 1 hour; drain.
• In a saucepan, combine the rice, coconut, cloves, and water and bring to a boil.
• Reduce the heat, cover, and simmer for 20 minutes.
• Meanwhile, preheat the oven to 450 degrees F.
• Place the tightly covered pan of rice in the oven and turn off the heat. Allow to sit for 5 to 10 minutes to absorb excess moisture.
• Serve hot, with dal and a vegetable of your choice.

Masala Rice with Vegetables

Ingredients:

• 1 cup rice, cleaned and rinsed
• 2 to 3 tablespoons ghee
• 1 teaspoon fenugreek seeds
• 1 teaspoon black cumin seeds
• 2 cloves garlic, chopped
• 2 medium onions, chopped
• 1 teaspoon ground turmeric
• 1 teaspoon ground coriander
• 1 medium tomato, chopped
• 14 shelled fresh peas
• ⅓ cup cauliflower florets
• 2 large potatoes, peeled and cubed
• 2 cups water
• 1 teaspoon salt
• 8 whole black peppercorns
• 4 whole cloves
• seeds of 1 black cardamom pod

Instructions:

• Soak the rice in water to cover for 30 minutes; rinse and pat dry.
• In a saucepan, heat the ghee over medium heat. Add the fenugreek seeds, cumin seeds, and garlic, and sauté until the garlic is browned.
• Add the onions and cook until golden brown.
• Add the turmeric, coriander, and tomato, and cook over medium heat until the ghee surfaces.
• Add the rice and stir for 2 minutes.
• Add the peas, cauliflower, and potatoes, and cook for 2 minutes.
• Stir in water and salt and bring to a boil. Immediately reduce the heat and stir in the masala.
• Cover and simmer for 30 to 40 minutes, or until the water is absorbed by the rice.
• Meanwhile, preheat the oven to 450 degrees F.
• Place the tightly covered pan in the oven and turn off the heat. Allow to sit for 5 to 10 minutes to absorb excess moisture.
• Serve with a raita, chutney, pickles, and pappadams.

Lentil Kababs Pulao

Ingredients:

• 1 cup red lentils (masoor dal), cleaned, soaked overnight, and rinsed
• 5 tablespoons ghee
• 1 teaspoon Garam Masala
• 4 cups water
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 6 medium onions, chopped
• 2 medium tomatoes, quartered
• 1 cup Basmati rice, cleaned and soaked in water to cover for 1 hour
• 2 cups water
• 1/2 cup fresh or frozen peas
• 1 teaspoon salt
• 12 whole black peppercorns
• 6 whole cloves
• seeds of 1 black cardamom pods
• 1/4 teaspoon ground cinnamon
• 6 bay leaves

Instructions:

• To prepare lentil balls, grind the lentils in a mortar.
• Whip the mixture into a paste with an egg beater. (A blender can be used to combine these two steps.)
• Heat 1 tablespoon of the ghee in a skillet or wok over medium-low heat.
• When the ghee is hot but not smoking, drop in the entire paste mixture.
• Stir with a spatula and cook over low heat until the mixture thickens and changes color.
• Turn off the heat and stir in the Garam Masala.
• Allow the paste to cool, and form it into 1-inch balls.
• Combine the basic soaked masala ingredients and let stand for 5 minutes; stir to form a thin paste and set aside.
• In a heavy pan or wok, heat the remaining 4 tablespoons ghee.
• Add the onions and sauté until light brown.
• Add the soaked masala and cook until the ghee surfaces.
• Add the tomatoes, cover, and cook until they are completely dissolved.
• Add the lentil balls, and simmer for 5 minutes.
• Add the rice, and stir for 5 minutes.
• Add the water and bring to a boil.
• Mix in the peas.
• Finely grind all of the remaining spices and add them to the mixture.
• Cover and cook over low heat until all the water is absorbed, about 30 to 35 minutes.
• Meanwhile, preheat the oven to 450 degrees F.
• Place the tightly covered pan in the oven and turn off the heat.
• Allow to sit 5 to 10 minutes to absorb excess moisture.
• Serve with pickles and pappadams.

Khicharis

Beet Moong Dal Khichari

Ingredients:

• 1 cup Basmati rice
• 14 cups split moong beans with skins
• 8 cups water, for cooking
• ½ teaspoon salt
• 1 beet, grated
• 2 tablespoons ghee
• ½ teaspoon black cumin seeds

Instructions:

• Combine the rice and dal in a large bowl and add enough water to cover. Soak for 1 hour.
• Drain, wash, and rinse the mixture. Place it in a heavy pan and add the 8 cups of water and the salt.
• Cover tightly and bring to a boil over medium heat.
• Stir in grated beet, if desired. Reduce the heat and simmer for 30 minutes.
• Meanwhile, preheat the oven to 450 degrees F.
• Place the tightly covered pan of cooked khichari in the oven and turn off the heat. Allow to sit for 5 to 10 minutes to absorb excess moisture.
• In a small frying pan, warm the ghee over medium heat. Add the cumin seeds and sauté until brown and fragrant.
• Serve the khichari hot, topped with the sautéed cumin seeds.

Red Lentil Khichari with Beets

Ingredients:

• 1/2 cup Basmati rice
• 1/2 cup Split and peeled red lentils
• 2 cups water
• 1/2 teaspoon salt
• 1 medium beet, peeled and grated
• 1 tablespoon grated fresh ginger
• 2 whole cloves
• 4 whole black peppercorns
• seeds of 1 black cardamom pod

Instructions:

• Combine the rice and red lentils in a pan and soak in water to cover for one hour.
• Drain, wash, and rinse the rice and lentils.
• Combine the mixture with the 2 cups of water and the salt.
• Cover and bring to a boil over medium heat.
• With a tablespoon, skim off and discard the white foam that surfaces.
• Add the grated beet and masala mixture, if desired.
• Stir and let return to a boil.
• Cover and simmer over low heat for 30 minutes.
• Meanwhile, preheat the oven to 450 degrees F.
• Place the tightly covered pan of cooked khichari in the oven and turn off the heat.
• Allow to sit for 5 to 10 minutes to absorb excess moisture.
• Serve hot with pappadam.

Dalia Khichari

Ingredients:

• 4 cup split moong beans with skins, cleaned and rinsed
• 4 cup cracked wheat (dalia)
• 1 tablespoon ghee
• 14 teaspoons white cumin seeds, cleaned
• 1 whole dried red chili pepper (optional)
• 4 teaspoon asafoetida powder
• 3 cups water
• ½ teaspoon salt
• 2 cup cashews, almonds (soaked overnight and peeled), or pine nuts, soaked in water overnight and finely ground
• 6 whole black peppercorns
• 3 whole cloves
• seeds of 1 black cardamom pod
• 2 tablespoons white or black poppy seeds soaked overnight and finely ground

Instructions:

• Mix the moong beans with the cracked wheat and soak in water to cover for 1 hour. Drain and discard the soaking water.
• In a large, heavy pan, heat the ghee over medium heat. Add the cumin seeds, chili pepper, and asafoetida and sauté until toasted.
• Mix in the beans and cracked wheat along with the 3 cups of water and bring to a boil. Add the salt, nuts, and masala.
• Cover and simmer over low heat for 30 to 45 minutes, or until the beans are soft.
• Serve with pappadam, chutney, and any pickle.

Peas Pulao with Nuts and Paneer

Ingredients:

• 1 cup Basmati rice, cleaned and rinsed
• water to cover
• 2 to 3 tablespoons ghee
• 1 teaspoon black cumin seeds
• 1 medium clove garlic, chopped
• 2 medium onions, chopped
• 1 pound (*% to 1 cup) fresh peas in the pod, shelled
• 2 cups hot water
• 1 teaspoon salt
• 4 whole cloves
• 8 whole black peppercorns
• seeds of 1 black cardamom pod
• seeds of 2 green cardamom pods
• 1 stick (about 2 inches) cinnamon
• 4 bay leaves
• pinch of ground nutmeg
• 1 piece (about 2 inches) fresh ginger, grated
• ½ cup presoaked almonds
• ½ cup cashews
• ½ cup pine nuts
• ½ cup walnuts
• ¼ cup raisins
• ¼ cup grated coconut
• Paneer (Indian cottage cheese)

Instructions:

• Soak the rice in water to cover for 45 minutes. Drain and pat dry.
• In a large heavy pan, heat ghee over medium heat. Add the cumin and garlic and sauté until browned.
• Add the onions and cook until golden brown.
• Add the rice and stir over low heat for 2 minutes.
• Stir in the peas and cook for 2 minutes.
• Add the hot water, salt, and all of the spices and mix well.
• Add the ginger and bring the mixture to a boil.
• Reduce the heat immediately, cover, and simmer until the water is absorbed, about 20 to 25 minutes.
• Meanwhile, preheat the oven to 450 degrees F.
• Place the tightly covered pan in the oven and turn off the heat. Allow to sit for 5 to 10 minutes to absorb excess moisture.
• In a separate pan, toast the nuts until lightly browned.
• Add the raisins and grated coconut to the pan and mix well.
• Cut the paneer into cubes.
• In a pan, heat a tablespoon of ghee and sauté the paneer until golden brown.
• Mix the cooked rice and peas with the toasted nuts, raisins, grated coconut, and sautéed paneer.
• Serve the Peas Pulao with Nuts and Paneer hot with a side of raita, pappadams, chutney, and pickles.

Macros:

• Total Calories: 500
• Carbs: 60g
• Proteins: 15g
• Fats: 30g