Authors: Madhu Gadia

The Indian Vegan Kitchen (39 page)

BOOK: The Indian Vegan Kitchen

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2. Add onion, garlic, and ginger. Cook for 1 to 2 minutes, until onions are transparent. Add tomatoes and coconut. Cook for about 3 minutes, until the tomatoes are slightly soft. Remove from heat and add salt and cilantro. Cool for about 10 minutes.

3. In a blender, combine tomato mixture and water. Blend until smooth. Transfer to a serving container.

4.
Prepare seasoning, if desired:
Heat oil in a nonstick fry pan on medium-high heat. Add the mustard seeds, cover with lid to prevent seeds from splattering, and cook for a few seconds until the mustard seeds stop popping. Add the curry leaves and cook for a few seconds. Add the seasoning to the chutney.

5. Serve immediately or cover and refrigerate, for up to 1 week. This chutney does not freeze well.

NUTRITION INFORMATION PER SERVING:

Calories: 31; Total Fat: 2 g (Saturated Fat: 0.5 g); Carbohydrate: 3 g; Protein: 1 g; Fiber: 1 g; Sodium: 98 mg

GF, LF

Instant Sweet-and-Sour Chutney

Amchur Chutney

PREP :
5 minutes
COOK :
10 minutes
MAKES: ¾
cup, or 12 servings
SERVING SIZE :
1 tablespoon

T
his sweet-and-sour chutney is made with
amchur
(dry mango powder) and is a quick substitute for tamarind chutney.

2 tablespoons amchur
¾ teaspoon salt
2 ½ tablespoons sugar
¾ cup water
½ teaspoon roasted cumin powder (page 25)
½ teaspoon cayenne pepper
¼ teaspoon ground ginger
1 tablespoon golden raisins

1. In a small saucepan, mix amchur, salt, sugar, and water until well blended. Bring to a boil over medium heat.

2. Add cumin powder, cayenne pepper, ginger, and raisins. Reduce heat and simmer for about 5 minutes.

3. Cool chutney and store in an airtight jar. Keeps in refrigerator for up to 1 month.

NUTRITION INFORMATION PER SERVING:

Calories: 13; Total Fat: 0 g (Saturated Fat: 0 g);
Carbohydrate: 3 g; Protein: 0 g; Fiber: 0 g;
Sodium: 145 mg

GF, LF

Mango Chutney

Aam Chutney

MARINADE :
8 hours or overnight
PREP :
10 minutes
COOK :
15 minutes
MAKES :
1 ½ cups, or 72 servings
SERVING SIZE :
1 teaspoon

This chutney falls in the Indian pickle category; it is preserved and will keep for months at room temperature. Mango chutney is full of flavor; a little bit goes a long way. Enjoy it with snacks like Stick Crackers (page 59), or as a condiment with flatbreads. There are many varieties of mango chutney out there, but you’ll want to try this one.

3½ cups peeled, pitted, and sliced raw mango,
cut into 1-inch strips
1½ tablespoons salt
1½ cups sugar
1 teaspoon fennel seeds
½ teaspoon fenugreek seeds
½ teaspoon kalonji
1 teaspoon cayenne pepper
⅓ cup vinegar

1.
Important:
Measure mango slices after discarding peel and pits. In a glass bowl with lid, mix mango slices and salt. Let sit at room temperature for 8 hours or overnight.

2. Strain the mango slices over a large bowl, squeezing the mango slices slightly with a large spoon to remove all the juices. Reserve the juices and set aside. Spread the mango on a clean cloth, and let sit for 1 hour.

3. Blend half of the mango slices in a blender to the consistency of applesauce. Do not add any water.

4. In a medium saucepan, place sugar and the reserved mango juices. Cook on medium heat for about 5 minutes, until syrup is very thick.

5. Add the mango slices and the mango sauce. Bring to a boil. Add fennel seeds, fenugreek seeds, kalonji, and cayenne pepper. Adjust heat as necessary and simmer for 5 to 8 minutes, until mango slices are tender.

6. Add vinegar and cook for another 3 to 5 minutes, until chutney is thick. Chutney will thicken further as it cools.

7. Cool the chutney completely. Store in an airtight jar.

TIP:
This chutney is more like a preserve and will keep in a cool, dry place for up to 6 months. It is important to use a clean spoon when dipping into the chutney, and do not return the leftover chutney to the same container. If desired, refrigerate the chutney.

NUTRITION INFORMATION PER SERVING:

Calories: 22; Total Fat: 0 g (Saturated Fat: 0 g);
Carbohydrate: 5 g; Protein: 0 g; Fiber: 0 g;
Sodium: 145 mg

GF, LF

Cran-Apple Chutney

Cranberries-Sev Chutney

PREP :
10 minutes
COOK :
30 minutes
MAKES :
2 cups, or 96 servings
SERVING SIZE :
1 teaspoon

This chutney is similar in consistency to apple jam. This recipe is a twist on the traditional Indian apple chutney. Cranberries add a wonderful color and taste. From what I know, cranberries are not found in India. For traditional taste, use the golden raisins. It will keep at room temperature for up to one month, and can be refrigerated for longer storage.

1½ pounds tart apples, such as Granny Smith
½ cup dried cranberries or golden raisins
2 cups sugar
2 teaspoons salt
½ teaspoon cayenne pepper, or to taste
½ teaspoon black peppercorns, coarsely
ground
2 teaspoons ginger, peeled and grated, or
½ teaspoon ground ginger
2 teaspoons fennel seeds
1 cinnamon stick
½ teaspoon fenugreek seeds
⅓ cup apple cider vinegar

1. Peel, core, and slice apples. In a food processor, coarsely chop apple slices.

2. In a heavy stainless steel sauce pan, combine apples, dried cranberries, sugar, salt, cayenne pepper, black pepper, ginger, fennel seeds, cinnamon stick, and fenugreek seeds. Heat on medium heat, stirring occasionally, until sugar is dissolved. Bring mixture to a boil.

3. Reduce heat and simmer for 20 to 30 minutes. Stir frequently, adjusting heat as needed to avoid sticking to the bottom of the pan. The consistency of the chutney will become thick, like jam.

4. Add vinegar and cook for another 2 to 3 minutes. Chutney will continue to thicken as it cools.

5. Cool the chutney completely. Store in an airtight jar.

NUTRITION INFORMATION PER SERVING:

Calories: 22; Total Fat: 0 g (Saturated Fat: 0 g);
Carbohydrate: 6 g; Protein: 0 g; Fiber: 0 g;
Sodium: 49 mg

Cabbage-Peanut Salad

Bund Gobhi-Mungfali Salad

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

Peanuts add a distinctive texture to mildly sour-and-sweet cabbage. Make this salad with red or green cabbage. My daughter serves this salad with pasta dishes and sandwiches.

2 tablespoons olive or canola oil
1 tablespoon sesame seeds
1 cup red onion, thinly sliced
2 cups cabbage, thinly sliced
1 cup yellow or green pepper, thinly sliced
1 tablespoon vinegar, distilled
½ teaspoon salt
½ teaspoon black pepper, coarsely ground, or
to taste
2 teaspoons sugar
2 tablespoons dry-roasted unsalted peanuts,
coarsely ground

1. Heat oil in a nonstick medium fry pan on medium-high heat. Add sesame seeds and onion. Fry for 1 to 2 minutes until onions are transparent.

2. Add the cabbage and peppers. Stir well to coat with oil. Cook for 3 to 5 minutes until cabbage is tender but still crunchy.

3. Stir in vinegar, salt, black pepper, and sugar. Cook for 1 minute. Transfer to a serving dish and garnish with peanuts.

NUTRITION INFORMATION PER SERVING:

Calories: 138; Total Fat: 10 g (Saturated Fat: 1.5 g); Carbohydrate: 11 g; Protein: 3 g; Fiber: 3 g; Sodium: 301 mg

GF, LF

Onion-Ginger Relish

Pyaj-Adrak Sirka Wala

MARINADE :
2 hours or longer
PREP :
10 minutes
COOK :
0 minutes
MAKES :
24 servings
SERVING SIZE :
1 tablespoon

The health benefits of ginger are well reflected in Indian food traditions. In winter, ginger is often eaten in salads and brewed in tea to ward off infections. At our house a jar of marinated ginger (with or without onion) would sit at the dining table throughout winter. Just a few strips are eaten with a meal for both flavor and health benefits.

1 cup red onion, thinly sliced
1 cup ginger, peeled and cut into thin strips
(julienne)
1 teaspoon salt
¼ cup vinegar

In a bowl or jar, mix together onion, ginger, salt, and vinegar. Marinate for 2 hours or more before serving. Store in an airtight jar. Relish will keep at room temperature for up to 3 days. For best results, store in refrigerator for up to 2 weeks.

NUTRITION INFORMATION PER SERVING:

Calories: 2; Total Fat: 0 g (Saturated Fat: 0 g);
Carbohydrate: 1 g; Protein: 0 g; Fiber: 0 g;
Sodium: 49 mg

GF, LF

Chickpea Salad

Kabuli Chana Salad

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

C
runchy cucumbers add a nice crunch to soft chickpeas. I sometimes make this salad just for myself when I’m busy writing, for it’s easy and nourishing. Serve this on cup-shaped lettuce leaves or any lettuce leaves for a gourmet appeal.

1 (16-ounce) can chickpeas
1 cup cucumbers, chopped into ¼-inch
pieces
¼ cup onion, finely chopped
½ cup green bell pepper, finely chopped
2 tablespoons cilantro, finely chopped
2 tablespoons lemon or lime juice
½ teaspoon salt
½ teaspoon roasted cumin powder
(page 25)
¼ teaspoon black pepper
1 teaspoon sugar
¼ teaspoon cayenne pepper, optional
1½ cups cherry tomatoes, halved
Cup-shaped lettuce leaves such as buttercup
or any lettuce leaves
Cilantro sprigs, for garnish, optional

1. Drain and rinse chickpeas. In a medium bowl, combine drained chickpeas, cucumbers, onion, bell pepper, and cilantro. Add the lemon juice, salt, cumin powder, black pepper, sugar, and cayenne pepper, if using. Toss well. Marinate for about 20 minutes.

2. Toss in the tomato halves.

3. Place 2 to 3 lettuce leaves on 4 small serving plates. Scoop in the chickpea mixture and garnish with cilantro sprigs, if desired.

NUTRITION INFORMATION PER SERVING:

Calories: 158; Total Fat: 2 g (Saturated Fat: 0 g);
Carbohydrate: 28 g; Protein: 8 g; Fiber: 8 g;
Sodium: 472 mg

GF, LF

Sprouted Mung Salad

Ankurit Mung Salad

PREP :
15 minutes
COOK :
10 minutes
MAKES :
8 servings
SERVING SIZE:
¾ cup

W
hen my sister-in-law was visiting from India, she noticed that I had frozen sprouted mung beans in my freezer and a pomegranate in my fruit bowl, so she asked if she could make a salad. It was an instant hit, and I always think of her when I make this dish.

1 cup sprouted mung beans (page 26)
1 cup water, divided
1 cup fresh or frozen corn
¼ cup onion, finely chopped
¼ cup cilantro, finely chopped
½ cup green bell pepper, finely chopped
1 cup tomatoes, chopped into ¼-inch pieces
1 cup apple, finely chopped
¼ cup pomegranate seeds
¾ teaspoon salt
1 teaspoon roasted cumin powder (page 25)
¼ - ½ teaspoon cayenne pepper
3-4 tablespoons lemon or lime juice
¼ cup roasted Spanish peanuts

1. In a small pan, boil the sprouted mung beans with ½ cup water. Simmer for 3 to 4 minutes until slightly soft. Drain and cool the beans for a few minutes.

2. In a separate small pan, boil the corn with ½ cup water. Simmer for 5 to 6 minutes, until corn is cooked. Drain and cool the corn for a few minutes.

3. In a medium bowl, mix the cooked sprouts and corn. Add the chopped onion, cilantro, bell pepper, tomatoes, apples, and pomegranate seeds. Toss well to combine all ingredients.

4. Sprinkle mixture with the salt, cumin powder, and cayenne pepper. Stir in the lemon juice. Garnish with peanuts just before serving.

TIP:
This salad has a lot of ingredients; feel free to substitute or delete if you don’t have something on hand.

NUTRITION INFORMATION PER SERVING:

Calories: 107; Total Fat: 3 g (Saturated Fat: 0.5 g); Carbohydrate: 17 g; Protein: 5 g; Fiber: 3 g;

Sodium: 245 mg

BOOK: The Indian Vegan Kitchen

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