Authors: Madhu Gadia

The Indian Vegan Kitchen (37 page)

BOOK: The Indian Vegan Kitchen

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Kale-Tofu Pilaf

Saag-Tofu Pulao

PREP :
10 minutes
COOK :
20 minutes
MAKES :
6 servings
SERVING SIZE :
1 cup

T
his rice dish is easy to make and is loaded with nutrients. Kale is high in beta-carotene (vitamin A compound), vitamin C, and minerals such as iron, manganese, calcium, and potassium. Tofu adds the protein and all the goodness of soy. The grated tofu blends well with the rice, and the kale adds a nice texture and flavor. Enjoy it with Cilantro Chutney (page 185) and a bowl of soup for a complete meal.

1 cup long-grain or basmati rice
2½ cups water, divided
1 teaspoon salt, divided
2 cups (10 ounces) extra-firm tofu
2 tablespoons canola or vegetable oil
1 cup onion, thinly sliced
½ teaspoon ground cumin
4 cups fresh kale (loosely packed) or spinach,
finely chopped
½ teaspoon cayenne pepper, or to taste
1 teaspoon garam masala

1. Wash rice in 2 to 3 changes of water, rubbing the rice with your fingers, until the water is relatively clear. Soak in cold water for 15 minutes or longer. Drain the rice in a strainer; set aside.

2. In a 1- to 2-quart saucepan, place drained rice, 2 cups water, and ½ teaspoon salt. Bring to a boil. Reduce heat to medium and simmer for 12 to 15 minutes, until the rice is fully cooked. Let cool for 5 minutes or longer. Fluff with a fork.

3. While rice cooks, grate the tofu and spread on a towel to absorb the water.

4. Heat oil in a large nonstick fry pan on medium-high heat. Add the onion and fry for 2 to 3 minutes until light brown. Add the cumin and stir.

5. Add grated tofu and fry for 1 to 2 minutes. Add kale and fry for 1 to 2 minutes. Add remaining
½
teaspoon salt, cayenne pepper, garam masala, and remaining
½
cup water. Stir, cover with lid, and simmer for 5 minutes.

6. Add fluffed rice to the kale mixture. Stir well with spatula. Cover with lid. Steam through for 3 to 4 minutes. Leave covered until ready to serve. Fluff with fork again before serving.

NUTRITION INFORMATION PER SERVING:

Calories: 255; Total Fat: 9 g (Saturated Fat: 1 g);
Carbohydrate: 37 g; Protein: 11 g; Fiber: 3 g;
Sodium: 416 mg

Scrambled Tofu

Tofu Ki Bhuji

PREP :
10 minutes
COOK :
5 minutes
MAKES :
2 servings
SERVING SIZE :
½ cup

This dish is for anyone who misses eggs, or for anyone who wants something substantial and high in protein for breakfast. Tofu has an enormous advantage in that it absorbs the flavors of spices and other ingredients, making it very versatile. Extra-firm tofu grates easily and maintains its texture. Serve with toast or any flatbread.

1 cup extra-firm tofu
1 tablespoon canola or vegetable oil
¼ cup onion, finely chopped
¼ cup mushrooms, thinly sliced
¼ cup green peppers, finely chopped
¼ cup tomato, finely chopped
2 tablespoons cilantro, finely chopped
Pinch of turmeric
¼ teaspoon black salt or table salt
⅛ teaspoon black pepper

1. Grate tofu and spread it on a towel to remove excess water.

2. Heat oil in a nonstick fry pan on medium-high heat. Add the chopped onion and cook for 1 to 2 minutes, until translucent. Add mushrooms and cook for 1 to 2 minutes. Add green peppers, tomatoes, and cilantro and cook for another minute.

3. Add grated tofu and scramble mixture together. Add turmeric, salt, and black pepper. Stir for 1 minute and remove from heat. Serve hot.

NUTRITION INFORMATION PER SERVING:

Calories: 262; Total Fat: 18 g (Saturated Fat: 2 g); Carbohydrate: 9 g; Protein: 21 g; Fiber: 4 g; Sodium: 311 mg

Soy Granules and Cabbage Snack

Soy-Gobhi Uppama

PREP :
10 minutes
COOK :
15 minutes
MAKES :
4 servings
SERVING SIZE :
½ cup

Q
uick and easy to make, this high-protein dish is great for breakfast or dinner.
Uppama
is typically made with cream of wheat and has a very distinctive texture and flavor. The seasonings transform the texturized vegetable protein, and the cabbage adds moisture, making this a great anytime dish.

1¼ cups water, divided
¾ cup texturized vegetable protein (TVP or
soy granules)
2 tablespoons canola or vegetable oil
½ teaspoon brown mustard seeds
10-12 curry leaves
1 teaspoon (split, hulled) chana dal
¾ cup onion, finely chopped
1-2 teaspoons green chiles, finely chopped
¾ cup carrot, grated
2 cups cabbage, finely chopped
½ teaspoon salt
Lemon wedges, optional

1. In a small skillet, boil 1 cup water. Add TVP. Remove from heat and let sit for 5 minutes or more.

2. In a medium skillet, heat oil on medium-high heat. Add mustard seeds, cover with lid, and cook the seeds for a few seconds, until they stop popping. Add curry leaves and chana dal, fry for a few seconds, and add the onions.

3. Fry onion for 2 to 3 minutes until golden brown. Add green chiles, carrots, and cabbage. Add the remaining
¼
cup water and salt. Cover with lid. Reduce heat to medium and cook for 3 to 5 minutes, until carrots are tender.

4. Add the hydrated TVP. Stir well and fry for 2 to 3 minutes. Remove from heat.

5. Cover and let stand until ready to serve. Serve with lemon wedges, if desired.

NUTRITION INFORMATION PER SERVING:

Calories: 149; Total Fat: 8 g (Saturated Fat: 0.5 g); Carbohydrate: 13 g; Protein: 7 g; Fiber: 5 g; Sodium: 322 mg

Soy Cutlets

Soy Ki Tikki

PREP :
10 minutes
COOK :
20 minutes
MAKES :
6 servings
SERVING SIZE :
2 patties

V
egetable patties are great for a snack or appetizer. The texturized vegetable protein blends well with the vegetables without changing the taste of the traditional cutlets. I like to make sandwiches with the leftover cutlets.

1 cup water
½ cup texturized vegetable protein (TVP or
soy granules)
1 tablespoon canola or vegetable oil
½ cup scallions, chopped
¾ cup grated carrot
1 teaspoon ginger, peeled and finely grated
1-2 teaspoons green chile, finely chopped
1 medium potato (about 1 cup), boiled
½ teaspoon salt
¼ teaspoon ground black pepper
½ teaspoon garam masala
1 tablespoon cilantro, finely chopped
1 tablespoon cornstarch
½ cup bread crumbs
Canola or vegetable oil for frying

1. In a small skillet, boil 1 cup of water. Add TVP, remove from heat, and let sit for 5 minutes. Drain in a strainer and let cool. Place cooled TVP in the center of a kitchen towel and squeeze out excess water. Place in a medium bowl and set aside.

2. Heat 1 tablespoon of oil in a small fry pan over medium-high heat. Add the scallions and fry for 1 minute. Add the grated carrot, ginger, and green chiles. Cover and cook for 2 minutes. Remove from heat and let sit, covered, for 5 minutes. Open lid and cool completely.

3. Peel and mash the boiled potato. Set aside.

4. Add the carrot mixture and mashed potato to the TVP. Add salt, black pepper, garam masala, cilantro, and cornstarch. Mix well with hands. The mixture should come together as soft dough. Divide into 12 portions.

5. Place bread crumbs on a plate. Make 12 round or oval patties, 2 inches round and 1 inch thick. Roll patties in bread crumbs and set aside.

6. Heat 3 inches oil in a
karahi
/wok or skillet on high heat. Oil is ready when a little bit of dough dropped in the oil rises to the top right away (about 400ºF).

7. Add 4 to 6 patties at a time. Fry for 3 to 5 minutes, until golden brown on one side. Turn patties over, and fry for 2 to 3 minutes until golden brown. Drain on paper towels.

8. Serve hot with your favorite chutney or ketchup.

NUTRITION INFORMATION PER SERVING:

Calories: 141; Total Fat: 6 g (Saturated Fat: 0.5 g); Carbohydrate: 18 g; Protein: 5 g; Fiber: 3 g;

Sodium: 278 mg

Cumin-Cilantro Edamame

Hare Soy Ki Subji

PREP:
5 minutes
COOK :
10 minutes
MAKES :
4 servings
SERVING SIZE :
½ cup

Fresh green soybeans have become popular, thanks to their nutritional value as well as their sweet, tender flavor. Mildly seasoned with cumin and cilantro, these nutty edamame are a nutritious substitute for green beans. For convenience, use frozen edamame, if they’re available.

1 tablespoon olive or canola oil
½ teaspoon cumin seeds
12 ounces frozen edamame, or seeded fresh
edamame
¼ teaspoon turmeric
¼ teaspoon salt
¼ teaspoon cayenne pepper, or to taste
½ cup water
1 teaspoon lemon or lime juice
¼ cup cilantro, chopped

1. In a medium nonstick fry pan, heat oil on medium-high heat. Add cumin seeds and cook for a few seconds, until golden brown. Add edamame and stir.

2. Stir in turmeric, salt, and cayenne pepper.

3. Add water. Cover with lid. Reduce heat and simmer for 5 to 7 minutes, until edamame is tender.

4. Transfer to a serving bowl and stir in lemon juice and cilantro. Serve warm or cold.

NUTRITION INFORMATION PER SERVING:

Calories: 99; Total Fat: 6 g (Saturated Fat: 0.5 g); Carbohydrate: 6 g; Protein: 7 g; Fiber: 3 g; Sodium: 120 mg

GF, LF

Cucumber-Yogurt Sauce

Kheere Ka Raita

PREP :
5 minutes
COOK :
0 minutes
MAKES :
4 servings
SERVING SIZE :
½ cup

A
raita
is a yogurt-based dish, served as a meal accompaniment.
Raita
can be made with a variety of vegetables or fruits added to the yogurt. The most popular is cucumber
raita
, made here using soy yogurt. Lemon juice and spices help bring out the traditional tart taste and flavor in this raita.

1 cup plain soy yogurt
1 cup cucumber, peeled and grated
2 tablespoons chopped cilantro
½ teaspoon roasted cumin powder (page 25)
½ teaspoon chaat masala (page 24), or
purchased
2 teaspoons lemon or lime juice

1. In a small bowl, whip soy yogurt. Add the grated cucumber.

2. Add cilantro, cumin powder, chaat masala, and lemon juice. Mix well. Refrigerate for 10 minutes or longer.

NUTRITION INFORMATION PER SERVING:

Calories: 68; Total Fat: 1 g (Saturated Fat: 0 g);
Carbohydrate: 11 g; Protein: 3 g; Fiber: 0 g;
Sodium: 76 mg

Almond Spicy Drink

Thandai

PREP :
20 minutes
COOK :
None
MARINATE:
2 to 8 hours
MAKES :
4 servings
SERVING SIZE :
1 cup

T
handai
is associated with the spring festival known as Holi, a festival of color that is very popular in northern India.
Thandai
is condidered to be cooling, and is served all summer long. With so many ingredients, it is a complicated drink with a spicy-creamy flavor. You can buy
thandai
mixes, but they are not as good as this concoction. (Spiked
thandai
, featuring marijuana leaves, is sometimes enjoyed at Holi celebrations—but for that variation, you’re on your own.)

¼ cup slivered almonds
1 tablespoon pumpkin seeds
2 tablespoons white poppy seeds
2 teaspoons fennel seeds
6 green cardamom pods
½ teaspoon peppercorns
4 cups soymilk
⅓ cup sugar
½ teaspoon rose water
Crushed ice
Organic dried or fresh red rose petals, for
garnish, optional

1. In a spice grinder, combine almonds, pumpkin seeds, poppy seeds, fennel seeds, cardamom pods, and peppercorns. Grind to a smooth consistency.

2. In a small bowl, mix soymilk, almond paste, sugar, and rose water. Combine using a wire whisk. Refrigerate for 2 to 8 hours. (You can serve it right away, but the longer you let it rest, the more the flavor intensifies.)

3. Strain the milk (use general kitchen strainer not a tea strainer) into a pitcher. Squeeze out all the milk and discard the pulp. Serve over crushed ice and garnish with rose petals, if desired.

NUTRITION INFORMATION PER SERVING:

Calories: 238; Total Fat: 9 g (Saturated Fat: 1 g);
Carbohydrate: 31 g; Protein: 9 g; Fiber: 2 g;
Sodium: 120 mg

BOOK: The Indian Vegan Kitchen

5.97Mb size Format: txt, pdf, ePub

Read Book Download Book

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