The Indian Vegan Kitchen (2 page)

Indian cooking combines the art and science of preparing food. Ayurveda is a system of traditional medicine native to India. It is a holistic science, which focuses on healing of body, mind, and spirit through food, herbs, and revitalizing therapies. Ayurvedic medicine and therapies in other parts of the world are referred to as alternative medicine. Ayurvedic cooking is about cooking flavorful dishes that promote good health, clean the accumulated toxins (a result of improperly digested food), and rejuvenate the body as each dish is cooked and spiced to achieve maximum digestibility.

This is not an Ayurvedic cookbook, but the use of spices and herbs has the same overlay.

Indians cook naturally, using Ayurvedic principles. Growing up, I often heard things like add more ginger or garam masala to a dish to help aid in digestion or because it’s winter. The tradition of natural, Ayurvedic cooking is passed on from generation to generation. You will automatically get all the benefits of Ayurvedic cooking and healing, as the principles are ingrained in Indian cooking.

All of the recipes in this book are gloriously, triumphantly vegan. A majority of the traditional Indian vegetarian recipes are vegan by design. Eggs, hard cheeses, and honey are not a part of a typical Indian vegetarian diet, and therefore not an issue. You will find recipes from appetizers to desserts. Every effort has been made to keep the recipes as authentic as possible—anything less and they never would have passed me, my husband, or my other taste-testers!

Soymilk and other soy products were not used as a replacement for milk or protein except in very few recipes and they are all in the Soy Products section (page 173). I felt that vegans and vegetarians have or can find enough recipes for soy and may be looking for traditional Indian recipes to increase their vegan base repertoire. If you want to substitute soy products for milk, it’s easy to do so; just follow the vegetarian recipes in my book
New Indian Home Cooking.

Indian dishes can be enjoyed in a variety of ways. Serve one Indian dish with your traditional American meal; for example, try a vegetable curry side with your favorite sandwich, or make a complete Indian meal. Indian meals can be as simple as dal and
chawal
(beans and rice) or as complicated as a
thaali
meal.

Traditionally, Indian meals are served in a
thaali
—a large, rimmed plate. The
thaali
is lined on one side with two to six little bowls (about 4 to 6 ounces each)—called
katori
. Many dishes tend to be in a sauce, and picky Indians want to keep the flavors separate. The small bowls also offer an aesthetically pleasing presentation. The more festive the meal or more important the guest, the greater number of bowls included in the
thaali
. Each bowl is filled with a different item. An elaborate Indian vegetarian
thaali
will have a dal, one to three cooked vegetable dishes, salad, chutney, pickles, yogurt, and dessert all served in bowls with roti, rice, and
papad
.

Don’t be overwhelmed! A daily meal consists of one dal, one vegetable, and roti or rice. Chutney, pickles, salad, and
papad
are condiments and can be added to any simple to elaborate meal. This is very similar to a meal of meat, potatoes, green beans, and dinner rolls. Nutritionally speaking, such mixed meals of protein, vegetables, and grain provide a greater variety of nutrients.

Indians subscribe to hospitality to the nth degree. Any time you enter an Indian home, you are expected to eat or drink something; it’s about honoring the guest. For more information on Indian hospitality, see Snacks, Chaat, and Beverages (page 51).

Food—good-tasting and good-for-you—is my passion. As a dietitian, I counsel people on preventing and managing disease. No matter how healthy it is, I know that if food does not taste good, people (patients) will not eat it, at least not forever. Numerous studies indicate that consumers want food that tastes good and is nutritious—in that order. If the dietary changes you make are not permanent, it can be a frustrating experience. And on that note, I recommend to all my clients that, in moderation, all foods can fit into a healthy diet.

One of the reasons you might choose vegan foods is for optimal health. Numerous fears and myths surround vegan diets and its nutritional adequacy. Writing this book gave me an opportunity to research vegan nutritional concerns. I’m pleased to report that a vegan diet, if planned properly just like any other diet, can meet your nutritional needs throughout your life. The main concerns are to get adequate calcium, vitamin D, vitamin B12, iron, and zinc. As with any diet, remember to include a variety of foods to get the nutrients you need. For detailed nutrition information, see Vegan Diet for Optimal Health (page 31). The nutrition information provided in this book does not constitute medical advice. If you have any medical or nutritional concerns, please see your physician.

Having a selection of recipes is one thing, but a cookbook is useful only if anyone—from a novice cook to an expert—can follow the recipes with ease and delectable results. The most popular and my favorite comments I received from my previous book,
New Indian Home Cooking
, were: The recipes are easy to follow; the food tastes just like Mom’s (Indian children learning to cook); and the dishes are lower in fat and healthier. All the same principles have been applied here.

I have included a handful of features to help you use the book efficiently.

Start by browsing through the menus; I have planned a month of menus for you. Planning is half the battle in preparing meals. You will find a week of menus in each category; quick meals, any-day meals, breakfast to lunch to dinner menus, and party menus. Enjoy them any which way you like, or create your own.

Recipe Titles:
Most recipe titles are in English and have an Indian name. The Indian name most of the time is in Hindi (one of the major Indian languages), and I did the best I could for translation. As you get used to Indian names, you would want to use them, since English translation does not do full justice. For example,
chole
is spicy chickpeas, but really calling
chole
spicy chickpeas undermines its complexity. Do your best; I did.

Time:
All recipes give estimated preparation and cook time for your convenience. The actual time may vary based on your familiarity and experience, but nonetheless it will give you a good idea before starting.

Number of Servings and Serving Size:
Most of the recipes yield 6 to 8 servings, except chutneys and desserts. The idea is to feed a typical family of four. A person will eat 1 to 2 servings based on what else is served with the meal. Nutritional analysis is based on a single serving as listed. If you eat 2 servings, you will get double the calories, etc. If you’re cooking for two, most recipes can be divided in half with ease.

I have used two symbols for your convenience: Low-Fat (LF) and Gluten-Free (GF).

Every effort has been made to keep the recipes as low-fat as possible; even the recipes that do not have a LF icon are lower in fat than traditional recipes. That is just how I cook. You will find some deep-fat fried recipes. I would equate Indian deep-fat frying to baking. There is minimal baking in Indian cuisine, and deep-fat fried foods can have similar or less fat than baked quick breads and pastries.

Gluten is a protein found in wheat, rye, and barley. A gluten-free diet is recommended for people who have celiac disease or wheat allergy, but it has recently gained popularity among the general population. Corn, millet, buckwheat, vegetables, fruits, and dried beans are naturally gluten-free. The gluten-free recipes included in this book are authentic and delicious.

Each recipe includes nutrition information based on a single serving. With each recipe, you will find the amounts per serving for calories, total fat (saturated fat), carbohydrates, protein, fiber, and sodium.

A word about sodium: I use a moderate amount of salt to season food. If you are concerned about sodium intake, reduce or eliminate the salt to taste.

Each recipe was tested and retested for accuracy, taste, and reproducibility. I used nutrition software, nutrition labels, and the USDA National Nutrition Database to calculate the nutritional analysis. When calculating the nutrition information, I made some judgment calls, but the foods were as similar as possible. When ingredient choices appear (such as fresh tomatoes or canned tomatoes), the first one mentioned is used for analysis. If an ingredient is listed as optional, it is not included in the analysis.

 

 

Enjoy the recipes, and if you have any questions, feel free to contact me via
www.cuisineofindia.com
.

Ready to Cook

PUT ON YOUR
apron and get started—it’s that easy! Other than some quintessential spices, you need very few, if any, special tools or equipment to prepare authentic Indian dishes in your kitchen.

If you have the basic kitchen equipment—pots and pans, knives, spatulas, and measuring utensils, you are ready to start.

Most Indian cooking is done on the stovetop using direct heat. The typical four-burner stove is ideal and efficient for Indian cooking. An oven is rarely used in Indian cooking. A clay underground oven (
tandoor
) is used for some cooking in north India, but primarily in the Punjab region. Today, most Indian restaurants showcase the
tandoor
, and it has become a symbol of Indian cooking, but only in restaurants. I have used an oven in place of a
tandoor
to make recipes such as Sesame Seed Naan (page 166).

Although Indian cooking does not require any special utensils or equipment, the tools listed below will help you save time and energy, and possibly make some foods easier to prepare. You may already have most of these tools or at least a good substitution.

Measuring Cups, Spoons, and Kitchen Scale:
All recipes in this book use standard American measuring cups and spoons. You will need an 8-ounce measuring cup or set of cups, and a set of measuring spoons. In recipes where weight is important, it is listed. Use a kitchen scale to measure these ingredients, if necessary. For metric conversions, please see Measurements and Conversions (page 225).

Pots and Pans:
Heavy skillets, pots, and pans are crucial for stovetop cooking. A heavy-bottomed pan that allows for even cooking and can withstand long periods of heat is best suited for Indian cooking. A variety of sizes—from 1 quart to 4 quarts—allow for the right pan for most dishes in this book. Thin-gauge stainless steel or aluminum pans can be very frustrating and unforgiving, as they can easily burn your efforts.

Nonstick Frying Pans:
You might find a 6-inch and a 10-inch heavy, nonstick frying pan well-situated for preparing some vegetables and onion masalas (cooked spice blends). Nonstick pans allow you to use less oil or fat in cooking, thus saving fat and calories. If you do not like nonstick pans, any heavy frying pan will work equally well.

Wok or Karahi:
An Indian
karahi
(pronounced
karha-ee
) is similar to a wok. If you do not have a
karahi
, a wok or a frying pan works well. The
karahi
is made of a heavy material, often cast iron or aluminum. It is used mainly for deep-fat frying. Less oil is wasted in a
karahi
, due to its construction versus that of an electric fryer. Most Indian frying is done on very high heat, above 350ºF. In my experience, an electric wok or fryer is not best suited for flash frying. If the oil is not hot enough, the food tends to soak in more fat and become greasy. Electric fryers work best for slow- to medium-heat frying.

Iron Griddle or Tava:
A
tava
(pronounced
ta-va
) is a slightly concave iron griddle and is best for cooking roti or
paratha
(flatbreads). Iron maintains temperature and allows for even cooking. Any heavy fry pan can be substituted for a
tava
.

To keep your iron pan from rusting, wipe it dry after washing, and either heat it for a few seconds to make sure it’s completely dry, or very lightly oil the surface.

Mortar and Pestle:
A stone or metal mortar and pestle works best for grinding small quantities of spices. Buy a relatively heavy mortar and pestle, as light ones tend to slip and take longer to do the job. I use it primarily when I need to crush only 1 or 2 teaspoons of spices. If you do not have a mortar and pestle, do not worry, just put the spices in a heavy plastic bag and crush with a rolling pin. For a larger quantity, a coffee or spice grinder is more efficient.

Pressure Cooker:
Almost all Indian cooks I know own a pressure cooker. It is irreplaceable for cooking beans. It saves time and energy (fuel). When beans are your main source of protein, investing and learning to use a pressure cooker is crucial. Once you have worked with a pressure cooker, you will wonder how you ever lived without it. Follow the basic instructions for Using the Pressure Cooker Safely (page 9), and you will find it safe and effective.

Steamer Rack:
A flat steamer rack allows air/ steam to circulate and cooks food more evenly. A 6- to 8-inch round metal rack that is ½ to 1 inch high works best, as it fits most pans. If you own a pressure cooker, it likely came with a steamer rack. I use the pressure cooker steamer rack for all my steaming needs. You can also purchase a steamer rack at most kitchen gadget stores.

Other Equipment:
The only other equipment that I find helpful is an
idli
maker. But if you don’t want to invest in another pan, and don’t care about the shape of the
idli
(page 85), you can make them in a cake pan.