6. While rice is cooking, soak saffron threads in 2 tablespoons warm water.
7. Add the roasted almonds, cashews, pistachios, and coconut. Drizzle the saffron mixture over the rice. Cover with lid until ready to serve. Gently stir and fluff rice with a fork, mixing in the nuts.
NUTRITION INFORMATION PER SERVING:
Calories: 131; Total Fat: 6 g (Saturated Fat: 1 g);
Carbohydrate: 16 g; Protein: 3 g; Fiber: 1 g;
Sodium: 107 mg
GF
Black Bean Pilaf
Kalli Khichri
PREP:
5 minutes
COOK:
20 minutes
MAKES:
6 servings
SERVING SIZE:
1 cup
K
hichri
,
which brings together beans and rice, has a porridge-like consistency. Think of it as a one-dish meal like a casserole. Khichri is often served with plain yogurt,
papad
, and Indian pickles. For a satisfying vegan meal, I suggest serving it with a soup of your choice. This pilaf-like
khichri
is made with split (with husk) urad dal and is black in color—thus named
kalli
(black)
khichri
.
1 cup long-grain rice
¾ cup (split with husk) urad dal
2 teaspoons ginger, peeled and finely grated
1 teaspoon salt
3¾ cups water
Olive oil or ghee, optional
1. Combine rice and dal and wash in 3 to 4 changes of water, lightly rubbing the grains between your fingers, until water is relatively clear. Strain and set aside.
2. In a 3- to 4-quart saucepan, combine strained rice mixture, ginger, salt, and water. Bring to a boil. Reduce heat and simmer for 10 to 12 minutes until most of the water is absorbed. Cover with lid, and continue to cook for another 8 to 10 minutes, until the dal is fully cooked. Leave covered until ready to serve.
3. Serve hot and drizzle with oil or ghee, if desired, on each individual serving. Enjoy with soup and Indian pickles.
NUTRITION INFORMATION PER SERVING:
Calories: 201; Total Fat: 1 g (Saturated Fat: 0 g);
Carbohydrate: 40 g; Protein: 9 g; Fiber: 5 g;
Sodium: 399 mg
GF, LF
Tomato Rice
Tamatari Chawal
SOAK TIME:
15 minutes (optional)
PREP:
10 minutes
COOK:
30 minutes
MAKES:
8 Servings
SERVING SIZE:
½cup
C
herry tomatoes give this dish an elegant appeal. Although you can use any type of tomatoes, choose cherry tomatoes if they’re available. This is a wonderful dish to make in the summer, when tomatoes are in ample supply.
1 cup basmati rice or brown basmati rice
2 cups water
2 tablespoons canola or vegetable oil
1 teaspoon cumin seeds
1 cup onion, thinly sliced
1 cup green peppers, finely chopped
2 cups (8 ounces) cherry tomatoes, halved
¼ teaspoon cayenne pepper, or to taste
1 teaspoon salt
1. Wash rice in 2 to 3 changes of water, until the water is relatively clear. Soak in cold water for 15 minutes or longer. (Soaking can be eliminated if in a hurry.) Drain the rice in a strainer; set aside.
2. In a small saucepan, combine drained rice and 2 cups water. Bring to a boil. Reduce heat to medium and simmer for 12 to 15 minutes until the rice is cooked. Let rice cool for about 15 minutes.
3. While rice is cooling, heat oil in a heavy skillet over medium-high heat. Add cumin seeds and cook for a few seconds until the cumin seeds are golden brown. Add onion and fry 2 to 3 minutes until golden brown. Add green peppers and cook for about 2 minutes. Add tomatoes and cook for another 2 to 3 minutes. Add cayenne pepper and salt. Mix well.
4. Fluff rice with fork. Add rice to tomato mixture. Stir gently in a lifting and turning motion, taking care not to break the rice.
5. Transfer to a serving bowl. Cover until ready to serve. Before serving, fluff rice again gently.
NUTRITION INFORMATION PER SERVING:
Calories:
132; Total Fat: 4 g (Saturated Fat: 0.5 g);
Carbohydrate: 22 g; Protein: 2 g; Fiber: 1 g;
Sodium: 295 mg
GF, LF
Bean-Vegetable Porridge
Subji Khichri
PREP:
10 minutes
COOK:
40 minutes
MAKES:
10 servings
SERVING SIZE:
¾ cup
K
hichri
is a light meal often served with a porridge-like consistency. Mung dal is considered to be the easiest dal to digest, and thus this
khichri
is often eaten as a light and easy-to-digest meal. A hot bowl of
khichri
is sometimes a comfort food for me, very satisfying and nourishing. I like this
khichri
with or without vegetables. It tastes great served with mango or lime pickles, roasted
papad
, and plain yogurt.
¾ cup long-grain rice
⅔ cup split (with husk) mung dal
2 tablespoons canola or vegetable oil
½ teaspoon asafetida powder
1 teaspoon cumin seeds
3-4 cloves
1 tablespoon ginger, peeled and grated
½ teaspoon turmeric
1 teaspoon salt
6 cups water
2 cups cauliflower, cut into 1-inch florets
½ cup carrot, diced into ¼-inch pieces
½ cup green beans, cut into ½-inch pieces
1 teaspoon garam masala
Olive oil for garnish, optional
1. Combine rice and mung dal. Wash in 3 to 4 changes of water, using your hands to rub the grains. Strain and set aside.
2. Heat the oil in a heavy skillet over medium-high heat. Add asafetida, cumin seeds, and cloves. Cook for a few seconds until cumin seeds are golden brown. Add ginger and stir.
3. Add the strained rice and mung dal. Add turmeric, salt, and water. Bring to a boil. Reduce heat and partially cover with a lid. Simmer for 15 minutes, stirring occasionally.
4. Add the cauliflower, carrots, and beans. Bring to a boil. Cover with lid and continue to simmer for 10 to 15 minutes. The rice and vegetables should be well blended. Stir in garam masala. If needed, stir in more water for desired consistency.
5. Serve hot. Drizzle some oil over each serving, if desired.
VARIATIONS:
1. If desired, use 2 cups frozen mixed vegetables in place of the cauliflower, carrots, and green beans. 2. Make plain
khichri
, eliminating all the vegetables. When you’re not feeling well, this one may be most appealing.
NUTRITION INFORMATION PER SERVING:
Calories: 134; Total Fat: 3 g (Saturated Fat: 0.5 g); Carbohydrate: 22 g; Protein: 5 g; Fiber: 3 g;
Sodium: 247 mg
GF
Eggplant Rice Pilaf
Vangi Bhat
PREP:
10 minutes
COOK:
20 minutes
MAKES:
6 servings
SERVING SIZE:
1 cup
W
hen my daughter first ate this rice dish at our friend Simi’s house, she asked me to make it at home. Simi graciously shared her recipe. The eggplant and chana dal spice mixture give it a unique flavor and texture. If you prefer, try it with spinach instead of eggplant.
1 cup long-grain rice
2½ cups water, divided
1½ teaspoons salt, divided
½ pound eggplant or Japanese long eggplant
¼ cup canola or vegetable oil
½ teaspoon mustard seeds
8-10 curry leaves
1 cup onion, cut into 1-inch dice
4 tablespoons vangi bhat masala (at right),
or purchased
¼ cup roasted cashews or peanuts, optional
1. Wash rice in 2 to 3 changes of water. Soak in cold water for 15 minutes. Drain the water.
2. In a small saucepan, combine drained rice, 2 cups of water, and 1 teaspoon salt. Bring to a boil. Reduce heat to medium and simmer for 12 to 15 minutes, until the rice is fully cooked. Fluff with a fork. Cool rice slightly.
3. Cut the eggplant into 1-inch cubes just before cooking, as they turn brown very quickly. Set aside.
4. Heat oil in a large nonstick fry pan on medium-high heat. Add mustard seeds, cover with lid to keep mustard seeds from popping out, and cook for a few seconds, until mustard seeds stop popping. Add curry leaves and cook for a few seconds. Add onion and fry 2 to 3 minutes until golden brown. Add eggplant and fry for 5 minutes. Add the remaining ½ cup water and ½ teaspoon salt. Cover with lid and simmer for 5 to 7 minutes until eggplant is tender.
5. Add vangi bhat masala. Stir well to coat the eggplant. Remove from heat.
6. Fluff cooled rice with a fork and add to the eggplant mixture. In a lifting and turning motion, carefully mix rice and eggplant mixture (avoid breaking the rice).
7. Transfer to a serving platter and garnish with roasted cashews, if desired.
NUTRITION INFORMATION PER SERVING:
Calories: 247; Total Fat: 10 g (Saturated Fat: 1 g); Carbohydrate: 35 g; Protein: 5 g; Fiber: 3 g;
Sodium: 587 mg
VANGI BHAT MASALA
MAKES: ¾ cup
½ teaspoon canola or vegetable oil
½ cup (split, hulled) chana dal
¼ cup (split, hulled) urad dal
4 dried red chiles, or to taste
1 tablespoon coriander seeds
6 cloves
1 1-inch cinnamon stick
1. In a small fry pan, heat oil on medium heat. Add dal, red chiles, coriander seeds, cloves, and cinnamon stick. Stirring frequently, roast for 3 to 4 minutes until the dals turn golden brown. Transfer to a plate and cool.
2. Grind in a spice grinder or a small blender jar to a coarse powder. Store in an airtight container.
GF, LF
Tamarind Rice Pilaf
Imli Chawal
SOAK TIME:
15 minutes (optional)
PREP:
10 minutes
COOK:
40 minutes
MAKES:
8 servings
SERVING SIZE:
½ cup
T
his is a southern Indian specialty served on special occasions. It is best enjoyed at room temperature. Making your own tamarind masala takes time but is well worth the effort. Once you make it, it will keep for up to six months. If you love the recipe, as I do, double the tamarind masala and mix it with leftover rice anytime for a quick meal.
1 cup long-grain rice
2 cups water
¼ cup tamarind rice masala (at right), or
purchased
2 tablespoons cilantro, chopped
3 tablespoons roasted Spanish peanuts
1 tablespoon coconut, finely grated, optional
1. Wash rice in 2 to 3 changes of water. Soak in cold water for 15 minutes. Drain the water.
2. In a small saucepan, combine drained rice and water. Bring to a boil. Reduce heat to medium and simmer for 12 to 15 minutes, until the rice is cooked.
3. Fluff the rice with a fork and spread in a serving tray. Let cool to room temperature.