4. Add tamarind rice masala and mix into rice using a gentle lifting and turning motion. Avoid breaking the rice. If necessary, you may need to use your hands to thoroughly mix in the masala.
5. Garnish with cilantro, peanuts, and coconut, if desired.
NUTRITION INFORMATION PER SERVING:
Calories: 138; Total Fat: 4 g (Saturated Fat: 4 g);
Carbohydrate: 22 g; Protein: 3 g; Fiber: 1 g;
Sodium: 350 mg
TAMARIND RICE MASALA
MAKES:
1 cup masala
For best results, use dry reconstituted tamarind sauce for this masala. Although some people use tamarind paste, I feel the dry tamarind gives a better color and flavor. This is enough masala for 3 to 4 recipes.
⅓ cup coriander seeds
⅓ cup sesame seeds
5-8 dried red chiles, or to taste
¼ cup canola or vegetable oil
1 teaspoon mustard seeds
⅛ teaspoon asafetida
½ teaspooon cumin seeds
½ cup (split, hulled) chana dal
8-10 curry leaves, chopped
1½ cups tamarind sauce (page 25)
¼ teaspoon turmeric
5 teaspoons salt
1 tablespoon brown sugar
1. Heat a small fry pan on medium heat. Dry-roast coriander seeds, sesame seeds, and red chiles for 2 to 3 minutes until the sesame seeds are light brown. Transfer to a plate and cool to room temperature.
2. In a spice grinder or a small blender jar, grind sesame seed mixture. Set aside.
3. Heat oil in a skillet on medium-high heat. Add the mustard seeds, and cook for a few seconds until mustard seeds stop popping (use a lid to prevent seeds from popping out). Add asafetida, cumin seeds, chana dal, and curry leaves, and cook for a few seconds. Add tamarind sauce and cook for about 10 minutes. Stir in the sesame seed mixture, turmeric, salt, and brown sugar. Cook until most of the water is evaporated, 12 to 20 minutes, stirring frequently and adjusting heat as needed. The masala is ready when the oil rises to the top. Cool to room temperature and store in a bottle. Store in refrigerator for up to 6 months.
GF, LF
Lemon Rice Noodles
Neembu Savai
PREP:
10 minutes
COOK:
10 minutes
MAKES:
6 servings
SERVING SIZE:
1 cup
Rice noodles make this dish particularly easy and quick to make. Chana dal and peanuts add a nice crunchy texture to the soft noodles. Dried rice noodles are readily available at most supermarkets, but if you can find refrigerated rice noodles (commonly sold at Asian grocery stores), use them. They add freshness to this bright yellow, tart dish.
½ package of rice noodles (8 ounces), or fresh
(refrigerated) rice noodles
1¼ teaspoons salt, divided
2 tablespoons canola or vegetable oil
1 teaspoon brown mustard seeds
3 tablespoons (split, hulled) chana dal
8-10 curry leaves or 2 tablespoons cilantro,
chopped
2-3 dried red chiles
¼ teaspoon turmeric
2 tablespoons lemon or lime juice
¼ cup roasted Spanish peanuts, optional
1. Break the noodles into 2-inch pieces. In a large skillet, boil 12 cups (3 quarts) water. Add 1 teaspoon salt. Add rice noodles. Return to a boil and cook for about 3 minutes until the noodles are cooked. Drain the water. Set aside. (If using fresh rice noodles, cook for only 20 seconds and drain.)
2. In a separate skillet, heat oil on medium-high heat. Add mustard seeds, cover with lid, and cook for a few seconds until the seeds stop popping. Add chana dal, curry leaves, and dried red chiles. Cook for a few seconds, until the chana dal is light brown.
3. Add the noodles, turmeric, and ¼ teaspoon salt. Stir well to coat the noodles. Cover and steam through.
4. Remove from heat, cover, and let sit for 10 minutes. Stir in lemon juice. Transfer to a serving bowl and garnish with peanuts, if using.
NOTE:
These noodles are great at room temperature. If refrigerated and you wish to reheat them, for best results add more lemon juice, to taste.
NUTRITION INFORMATION PER SERVING:
Calories: 198; Total Fat: 5 g (Saturated Fat: 0.5 g); Carbohydrate: 35 g; Protein: 2 g; Fiber: 1 g;
Sodium: 295 mg
GF, LF
Chickpeas and Rice Noodles
Chane Aur Savai
PREP:
10 minutes
COOK:
10 minutes
MAKES:
6 servings
SERVING SIZE:
1 cup
M
ake this one-dish meal when you’re in a hurry. Using rice noodles and canned chickpeas makes it remarkably quick and simple.
½ package (8 ounces) dried rice noodles, or
fresh (refrigerated) rice noodles
1¼ teaspoons salt
2 tablespoons canola or vegetable oil
½ teaspoon cumin seeds
1 cup onion, finely chopped
1 (16-ounce) can chickpeas, drained and
rinsed
1 cup carrot, peeled and diced
¼ teaspoon cayenne pepper, or to taste, or 1
teaspoon green chile
½ cup water
1 teaspoon lemon or lime juice
2 tablespoons cilantro, chopped
¼ cup Spanish peanuts, roasted, optional
1. Break noodles into 2-inch pieces. In a large skillet, boil 12 cups (3 quarts) water. Add 1 teaspoon salt. Add rice noodles to boiling water. Boil for about 2 minutes. Drain the water. (If using fresh rice noodles, cook for only 20 seconds and drain.)
2. In a separate skillet, heat oil on medium-high heat. Add cumin seeds and cook for a few seconds until golden brown. Add onion and fry 2 to 3 minutes until golden brown. Add the drained chickpeas and chopped carrots. Stir in remaining ¼ teaspoon salt and cayenne pepper. Add water. Cover and cook for 4 to 5 minutes, until carrots are tender.
3. Add the drained noodles. Stir well to coat the noodles. Cover and steam through. Remove from heat and stir in lemon juice. Cover until ready to serve.
4. Transfer to a serving bowl and garnish with cilantro and peanuts, if desired.
NUTRITION INFORMATION PER SERVING:
Calories: 275; Total Fat: 6 g (Saturated Fat: 0.5 g); Carbohydrate: 49 g; Protein: 6 g;
Fiber: 5 g; Sodium: 382 mg
VARIATION:
If desired, use 2 cups of mixed vegetables in place of chickpeas and carrots in step 2. Finish recipe as above.
GF, LF
Buckwheat Pilaf
Kuttu Pulao
PREP:
10 minutes
COOK:
20 minutes
MAKES:
6 servings
SERVING SIZE:
1 cup
B
uckwheat groats and flour (
kuttu
) have gained significant popularity in the West in recent years. Buckwheat is not wheat—nor is it a grain for that matter. Rather, it is the seed of the broadleaf plant. It is high in protein and fiber, is gluten-free, and is often used as a grain substitute.
1 cup buckwheat hulled groats or long-
grain rice
3 cups water, divided
1 teaspoon salt, divided
1 medium onion, finely chopped
½ teaspoon cumin seeds
3 tablespoons canola or vegetable oil
½ cup potatoes, peeled and diced into ¼-inch
pieces
½ cup carrot, peeled and diced into ¼-inch
pieces
5
½ cup frozen peas
5
¼ cup raisins
½ teaspoon garam masala
¼ cup roasted Spanish peanuts
1. In a 2-quart saucepan, combine the groats, 2 cups of water, and ½ teaspoon salt. Bring to a boil. Reduce heat to a simmer. Simmer for 12 to 14 minutes, until all the water is absorbed and the groats are soft. Cover with lid and set aside.
2. In a blender jar, mix 2 tablespoons water, onion, and cumin seeds. Grind to a smooth paste. Set aside.
3. Heat oil in a heavy, large nonstick skillet on medium-high heat. Add onion mixture. Stirring frequently, cook onion masala for 5 to 7 minutes, until most of the water is evaporated.
4. Add chopped potatoes, carrot, peas, raisins, and remaining ½ teaspoon salt. Mix well. Add remaining 1 cup water, bring to a boil, and reduce heat. Cover with a lid and simmer until potatoes are tender, 7 to 8 minutes.
5. Add the cooked groats and garam masala. Stir gently with a spatula. Cover with a lid and steam through for 2 to 3 minutes.
6. Remove from the heat. Cover and let stand until ready to serve. Fluff with a fork before serving and transfer to a serving platter. Garnish with peanuts.
NUTRITION INFORMATION PER SERVING:
Calories: 156; Total Fat: 6 g (Saturated Fat: 0.5 g); Carbohydrate: 23 g; Protein: 4 g; Fiber: 3 g;
Sodium: 311 mg
LF
Curried Spinach Couscous
Palak Couscous
PREP:
10 minutes
COOK:
15 minutes
MAKES:
6 servings
SERVING SIZE:
½ cup
R
ecently, couscous has become very popular in America, with the increase in international and fusion cuisines. Couscous is a spherical granule typically made from wheat semolina, and then coated them with finely ground wheat flour. (It is not to be confused with
khus khus
of India, which are poppy seeds.) Serve instead of rice, topped with vegetable curries, or as a side dish. This spinach couscous is a nice complement with any soup or salad.
1 cup couscous
1 tablespoon canola or vegetable oil
½ cup spring onions, finely chopped
1 teaspoon ginger, peeled and finely grated
1 teaspoon ground cumin
¼ teaspoon turmeric
½ teaspoon cayenne pepper, optional
2 tablespoons mint leaves, chopped, or
cilantro
3 cups fresh spinach, chopped, or 1½ cups
frozen spinach
¾ teaspoon salt
1 teaspoon sugar
2 cups water
1. Heat a large nonstick fry pan on medium-high heat. Add couscous and lightly roast for about 5 minutes, stirring occasionally. Remove to a plate and set aside.
2. In the same fry pan, heat oil. Add spring onions and fry for 2 to 3 minutes until transparent. Add ginger, cumin, turmeric, cayenne pepper, and mint leaves; stir well.
3. Add spinach, salt, and sugar. Cook for 1 to 2 minutes, stirring constantly, coating the spinach with spices, until the spinach is wilted. Add water. Bring to a boil.
4. Add couscous, bring mixture to a boil. Reduce heat to simmer, cover with lid, and cook for 7 to 8 minutes, until all the water is absorbed and couscous is cooked. Stir to fluff the couscous.
5. Transfer to a serving bowl. Cover with a lid until ready to serve. Before serving, fluff couscous again.
NUTRITION INFORMATION PER SERVING:
Calories: 138; Total Fat: 3 g (Saturated Fat: 0 g);
Carbohydrate: 24 g; Protein: 4 g; Fiber: 2 g;
Sodium: 307 mg
Flatbreads