Heavenly Vegan Dals & Curries: Exciting New Dishes From an Indian Girl's Kitchen Abroad
192
Heavenly Vegan Dals & Curries: Exciting New Dishes From an Indian Girl's Kitchen Abroad
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Overview
Rakhee Yadav, born and raised in India, simplifies and reimagines the traditional plant-based recipes of her childhood to create incredible meals the whole family will love. Each recipe in Heavenly Vegan Dals & Curries is bursting with the robust authentic flavor of Indian cooking and packed with nutrient-rich ingredients to yield satisfying, healthy dinners that are easy to make.
The layered flavors of dals and curries make them versatile foods perfectly suited to becoming delicious, inexpensive meals with minimal effort—like sweet and savory Sweet Chili Coconut Pineapple Curry, Garam Masala Brussels Sprouts & Navy Beans Curry with Applesauce and Spicy Sweet Potato Curry with Zucchini Fries. These recipes are easily customized to your tastes as you can often substitute the vegetables in the recipes for the ones you have on hand. With this cookbook you’ll be able to whip up wholesome vegan dinners that can come together in 30 minutes as well as slow food suppers fit for Sunday night. Whether you’re vegan or just trying to spice up Meatless Monday, Heavenly Vegan Dals & Curries has something for everyone at the table.
Product Details
| ISBN-13: | 9781624147296 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 04/30/2019 |
| Pages: | 192 |
| Product dimensions: | 7.90(w) x 9.00(h) x 0.60(d) |
About the Author
Read an Excerpt
CHAPTER 1
Quick & Easy MEATLESS WONDERS
We all know that cooking food lovingly and slowly can bring out flavor like nothing else. And there is no food that confirms and demonstrates this more than Indian food. We also see this with the women in India, who spend most of their days in the kitchen, slowly stirring their pots with a huge measure of masala and love thrown in.
It is, however, possible to do quick Indian meals. My mom was a genius at it.
This chapter shows you how an Indian dish with all its flavor and amazing exotic spices is attainable in an hour or less. Perfect for those busy weeknights when all you want is a delicious dish on your lap to savor as you relax after a hard day's work.
ROASTED VEGETABLES & MARROWFAT PEAS IN KORMA SPICES with SRIRACHA MINT CHUTNEY
In India, korma is usually a dish with a thick sauce made with yogurt and a variety of vegetables or meat wrapped in its creamy flavors. In my version, I removed the creamy aspect and roasted the vegetables in the korma spices. I also added a spicy chutney, homemade Indian bread and sweet nectarines, which makes this meal not only versatile but also super healthy.
Serves 4
ROASTED KORMA SPICE MIX
2 tbsp (10 g) coriander seeds
2 green cardamom pods
1 small black cardamom pod
½?(13-mm) cinnamon stick
3–4 whole cloves
¼ tsp fennel seeds
¼ tsp black cumin
½ small star anise
1 tbsp (9 g) poppy seeds
1 tbsp (5 g) desiccated coconut
2–3 dried red chilies
¼ tsp peppercorns
1 strand mace Pinch of nutmeg
SRIRACHA MINT CHUTNEY
1 cup (30 g) tightly packed mint
¼ cup (4 g) cilantro
1 green chili
½ tsp sugar
1 tbsp (15 ml) sriracha (add more if you like it very spicy)
Juice of ½ lemon
¼ cup (60 ml) water Salt to taste
½ tsp Kashmiri red chili powder
1 tbsp (15 ml) oil
12/3 cups (400 g) canned brown marrowfat peas, rinsed and drained
3½ cups (350 g) cauliflower florets
2 red onions, cut into quarters
2 carrots, cut into 1–2"(2.5–5-cm) pieces Salt to taste
10–12 cherry tomatoes
3 nectarines, pitted and quartered
Preheat the oven to 465°F (241°C).
For the spice mix, roast the coriander, green and black cardamom, cinnamon, cloves, fennel, cumin, star anise, poppy seeds, coconut, chilies, peppercorns, mace and nutmeg on medium heat in a pan for a minute or until fragrant. Transfer to a spice grinder and grind to a fine powder.
For the chutney, combine the mint, cilantro, chili, sugar, sriracha, lemon, water and salt in a food processor and process to a thin paste. Mix 3 tablespoons (9 g) of the korma spice mix with the Kashmiri red chili powder into the oil and toss with the marrowfat peas, cauliflower, onions and carrots. Season with salt. Don't add the cherry tomatoes and nectarines yet. Place the vegetables on a baking tray and cover with foil. Bake for 15 minutes. Add the cherry tomatoes and the nectarines to the vegetables and toss a little to mix with the spices. Put back in the oven and bake for an additional 10 minutes.
Serve with the sriracha-spiced mint chutney and hot pooris.
Notes: Leftover spices will keep in an airtight container for a few weeks.
If you can't find canned marrowfat peas, use ¾ cup (150 g) dry marrowfat peas, soaked overnight. Rinse the peas and place in a pan with enough water to cover them. Bring to a boil on high heat and simmer, covered, on low heat for 60 to 70 minutes until cooked through. Drain any excess water.
MASOOR PEANUT SAUCE DAL
This particular dal has roots in Indonesia and also draws inspiration from a traditional yellow lentil recipe that comes from the state of Gujarat in India. One of the main elements in this dish is the peanut sauce, which was one of the first few things I learned how to make when I came to Holland. This recipe combines both the Indonesian element and Indian spices to make it delightfully textured and delicious and is a perfect example of the versatility of dals.
Serves 3 to 4
¾ cup (144 g) red lentils (split masoor dal)
2 cups (480 ml) water Salt to taste
PEANUT SAUCE
1 tsp oil
½ onion, finely chopped
1 clove garlic, crushed
2 tbsp (10 g) desiccated coconut
2 tbsp (30 ml) water
¼ cup (60 ml) coconut milk
2 tbsp (30 ml) peanut butter
2 tsp (10 ml) sambal (or any chili paste)
1½ tsp (7 g) brown sugar
1 tbsp (15 ml) kecap manis (or any sweet soy sauce)
½ tsp lime juice
TEMPERING
2 tbsp (30 ml) oil
1 tsp mustard seeds
1 heaped tbsp (10 g) unsalted peanuts
3–4 cloves garlic, sliced
2 green chilies, slit lengthwise
8–10 curry leaves
½ tsp Kashmiri chili powder
2 heaped tbsp (25 g) raisins
Rinse the lentils a few times under cold water. In a pot, combine the lentils with the water and bring to a boil over high heat. Once the lentils come to a boil, lower the heat to low. Remove any foam with a spoon. Simmer, covered, for around 10 minutes, adding additional water if needed, only enough to barely cover the lentils. Take the lentils off the heat once cooked and set aside. Do not drain.
While the lentils are cooking, make the peanut sauce by heating the oil in a pan. Once the oil is hot, lower the heat to medium and add the onion and the garlic. Cook until they are slightly browned, about a minute. Add the desiccated coconut and fry for another minute. Add the water and cook until the water has evaporated, around 2 minutes. Lower the heat to low and add the coconut milk and cook for another minute. Add the peanut butter, stirring hard to mix it in. Add the sambal, brown sugar, kecap manis and lime juice and mix well while still on low heat. Cook for another minute and then set aside to cool for 2 to 3 minutes.
Add the peanut sauce to the cooked lentils and season with salt. If the lentils are too thick, you can add a little water, depending on how thick or thin you want it. If the lentils are too thin, cook the lentils on low heat while you prepare your tempering.
For the tempering, heat the oil in a wok or pan, and add the mustard seeds, peanuts, garlic, chilies and curry leaves. Once the mustard seeds sputter, after a few seconds, stir vigorously and add the Kashmiri chili powder and the raisins, cooking for less than a minute while still stirring. Immediately add this to the peanut sauce and lentils mixture and stir to mix.
Serve hot with basmati rice.
Note: Tempering, or tadka in Hindi, is an essential part of Indian cooking. It is usually added right in the beginning or at the end of a dish depending on what kind of dish it is. Tempering not only adds more oomph to a dish by making it extra flavorful, but it also helps add more nutrients to your dish.
URAD SARSON DAL
This recipe is for all green lovers like me and my baby girl who is weird like me and loves anything green! Mustard greens (sarson) are commonly used in a popular dish made with a ton of butter and eaten in the cold winter months in Punjab, not only for its flavor but also for its immense health benefits. This dish is made healthier with no butter. The addition of urad dal (whole black gram) replaces the butter with its own buttery, nutty flavor combined with spices used in making pickles. This recipe is a great weeknight dinner not only because it is quick, but also because you need little else with it. Scoop up with papadums or just plain sourdough bread.
Serves 3 to 4
1 cup (216 g) whole black gram beans (whole urad dal), soaked overnight
3 cups (720 ml) vegetable broth or water
MUSTARD GREENS
3 cups (170 g) mustard greens
3 cups (90 g) spinach
2 tbsp (30 g) coconut oil
2 tsp (4 g) panch phoron spice
1 clove garlic, cut roughly lengthwise
2 onions, chopped
½"(13-mm) piece ginger, cut into thin strips
1 green chili, slit lengthwise
½ tsp turmeric powder Salt to taste
TEMPERING
2 tbsp (30 g) coconut oil
1 tsp panch phoron spice
2–3 cloves garlic, cut roughly lengthwise
1 onion, sliced
1 tsp mustard seeds
2 green chilies, slit lengthwise
1 dried red chili
1 tsp Kashmiri chili powder
½ medium tomato, sliced
Rinse the soaked black gram beans under cold water several times. Place in a pan with the vegetable broth or water on high heat until it comes to a boil. Lower the heat and simmer, covered, for 25 to 30 minutes, until the beans are cooked. Add more water as needed, just enough to cover the beans. When cooked they will not be mushy but will have a slight bite to them. Do not drain.
While the beans are cooking, blanch the mustard greens and the spinach. Once done, squeeze out most, but not all, of the excess liquid, blitz to a puree in a food processor and set aside.
Heat the oil in a pan on high heat and add the panch phoron spice mix. Once they start to sputter, lower the heat to medium and add the garlic and the chopped onions. Cook until the garlic and the onions turn slightly brown, around 2 minutes. Add the ginger, chili and turmeric and cook for a few minutes. Add the pureed mustard green mixture and cook for around 10 minutes on low heat. Add salt if needed.
Prepare the tempering by heating the oil in a pan. Once hot, add the panch phoron spice mix. When the spices start to sputter, in about a minute, add the garlic and the onion and cook until the garlic and onion turn slightly brown, 2 to 3 minutes. Add the mustard seeds, green chilies, dried red chili and the chili powder and cook for another 2 to 3 minutes on medium-high heat, stirring continuously. Add the sliced tomato last and cook them very slightly — they should not turn mushy.
Add the cooked beans to the mustard green mixture. Season with salt, stir to mix and cook for another 2 to 3 minutes. Add the hot tempering spices to the greens, mix in and serve hot with papadum or sourdough bread.
Note: If using a pressure cooker, add the beans with the water. Close the lid of the cooker, and give 2 to 3 whistles on high heat. Reduce the heat to low and cook for 10 minutes. Turn off the heat and set aside. Do not drain.
RAW MANGO QUINOA TOOR DAL
Whenever I came home from school, if the fragrance of yellow lentils floated to my nose as I walked through the door, my day was made. If I could have, I would have eaten them every day as a child because of how comforting they are. Yellow lentils are cheap, easy to make and can be prepared really quickly too. The mango is used to add a tangy flavor and the black quinoa adds texture and crunch to this dish, making it an interesting relative of the original.
Serves 3 to 4
1 cup (205 g) split pigeon peas (toor dal), soaked for 30 minutes
1 cup (165 g) raw mango cubes
3 cups (720 ml) vegetable broth or water
QUINOA
½ cup (85 g) black quinoa
1 cup (240 ml) water
TEMPERING
2 tbsp (30 ml) oil
¾ tsp mustard seeds
1½ tsp (3 g) cumin powder Pinch of asafetida
5–6 cloves garlic, cut lengthwise
8–10 curry leaves (fresh or dried)
2 dried red chilies
2 medium onions, sliced
2–3 green chilies, slit lengthwise
2 tsp (5 g) red chili powder
Salt to taste Juice of ½ lime (optional)
Rinse the soaked split pigeon peas in cold water several times. Place them and the cubed mango in a pan with the broth on high heat and bring to a boil. Remove any foam with a spoon. Lower the heat and simmer, covered, for 20 to 25 minutes, adding additional water if needed and only enough to just barely cover the split pigeon peas. Stir occasionally. When done, remove from the heat and do not drain.
Rinse the quinoa several times and add it to a pan with the water. Bring to a boil on high heat. Lower the heat to low and cover the pan. Cook for 15 to 20 minutes or until the quinoa is cooked and the water has evaporated.
For the tempering, heat the oil in a pan on medium heat and add the mustard seeds, cumin, asafetida, garlic, curry leaves, red chilies, onions, green chilies and chili powder. Cook until the onions are nice and brown, 5 to 7 minutes.
Swirl the black quinoa into the split peas, season with salt and add the tempering. Add the lime juice, if using, and stir to combine. Serve hot with white basmati rice.
Note: If using a pressure cooker, add the peas and mango with the broth or water. Close the lid of the cooker, and give 2 to 3 whistles on high heat. Reduce the heat to low and cook for 7 to 8 minutes. Turn off the heat and set aside. Do not drain.
CILANTRO CHUTNEY PESTO & SPINACH VAAL DAL
Most meals in India are served with chutney as a regular and popular condiment. Of all the chutneys that exist, cilantro chutney is by far the best. It was only natural then to combine it with a legume. I have made this chutney more pesto-like for a creamier and spicier effect as a base for the very attractive butter beans. This dish is ready within 15 minutes and requires so little effort that it will quickly become a weeknight favorite.
Serves 3 to 4
3 1/3 cups (800 g) canned butter beans, rinsed
CILANTRO CHUTNEY PESTO
1 cup (16 g) packed fresh cilantro leaves
¼ cup (30 g) pine nuts
3 green chilies
3 cloves garlic
½?(13-mm) piece ginger Juice of ½ lemon
1/3 cup (80 ml) olive oil Salt and pepper to taste
1 tbsp (15 ml) olive oil
1 tsp cumin seeds
2 carrots, sliced in circles
3 cups (90 g) spinach
Rinse the butter beans well under cold water and set aside.
For the pesto, blend the cilantro, pine nuts, chilies, garlic, ginger, lemon, oil, salt and pepper in a food processor until smooth. Set aside.
Heat the olive oil in a pan on medium heat and add the cumin seeds. When they start to sputter, after about 30 seconds, add the carrots and cook for 3 to 4 minutes or until the carrots are slightly charred. Add the butter beans and mix well. Cook for 4 to 5 minutes. Add the spinach leaves and wait for them to wilt, about a minute. Then add the chutney pesto, salt and pepper and stir to mix well.
Take off the heat and sprinkle with sun-dried tomatoes and pine nuts. Decorate with cilantro leaves. Can be served hot or cold with salad.
GARAM MASALA BRUSSELS SPROUTS & NAVY BEAN CURRY with APPLESAUCE
I have always loved sweet and savory together. I like it in almost everything I eat. We Indians have a little bit of that in our cuisine too, but no one does sweet and savory like the Dutch in my opinion. I thought they were crazy when I was first served a savory dish with some sweet applesauce on the side. But once I had tried it, there was no going back. The buttery navy beans with the bittersweet, spicy Brussels sprouts and the applesauce is a surprise you should not miss.
Serves 4
APPLESAUCE
1 tsp olive oil
2 apples, peeled, cored and cut into small cubes Juice of ½ lime
1 tbsp (13 g) sugar
4–5 whole cloves
1 star anise
1 piece cinnamon
1 tbsp (15 ml) water
BRUSSELS SPROUTS MARINADE
1 tsp olive oil
1 tsp garam masala
1½ tsp (3 g) cumin powder
1 tsp Kashmiri chili powder
2 tbsp (30 ml) maple syrup Salt and pepper to taste
1 lb (454 g) Brussels sprouts, trimmed and halved lengthwise
BRUSSELS SPROUTS & NAVY BEAN FRY
1 1/3 cups (350 g) canned navy beans
1 tbsp (15 ml) olive oil
2 shallots, chopped fine
1½ tsp (5 g) nigella seeds (kalonji)
Salt to taste
To make the applesauce, add the oil, apples, lime juice, sugar, cloves, star anise, cinnamon and water to a deep nonstick pan and slowly cook the apples on low heat for 10 to 15 minutes with the lid on. Keep checking from time to time and add more water if it goes too dry, 1 tablespoon (15 ml) at a time. Once the apples are completely soft, mash them up and take off the fire. Set aside to cool.
In a pan big enough to fit the Brussels sprouts, heat the oil on low heat. If you don't have a big enough pan, do it in two batches. While the oil gets hot, combine the garam masala, cumin, chili powder, maple syrup, salt and pepper. Toss the Brussels sprouts with the spice mixture. Place the sprouts cut side down and fry each side for 2 to 3 minutes on medium-high heat, or until slightly charred. Take off the heat and set aside.
Rinse the navy beans well under cold water and set them aside.
In a deep pan, heat the oil on high heat. Once the oil is hot, add the shallots and the nigella seeds. Lower the heat to medium and fry until the shallots are soft and slightly brown, 2 to 3 minutes. Add the navy beans and fry for another few minutes. Last, add the Brussels sprouts to the beans, season with salt if needed and mix to combine well. Garnish with some strips of fresh green apple and micro greens.
Serve hot with basmati rice and applesauce on the side.
SPICY GREEN PEAS, POTATO & BELL PEPPER CURRY
This dish is another version of an old favorite dish of aloo matar (potatoes and peas). This particular version is made with the addition of tomatoes and is spicy but not hot. You will love how your mind tries to distinguish all the many flavors that your taste buds experience. This rendition is a must if you desire spicy on an otherwise dull weeknight.
Serves 3 to 4
ROASTED SPICE MIX
2 tbsp (10 g) coriander seeds
½ tsp fennel seeds
½ tsp cumin seeds
1 green cardamom pod
2 whole cloves
5–6 whole pink peppercorns
GREEN PEAS, POTATOES & PEPPER CURRY
1 cup (135 g) frozen green peas
2 medium-size potatoes, peeled and cut into cubes
2 medium tomatoes
6 tbsp (90 g) oil, divided
½ medium red bell pepper, cut into cubes
½ medium yellow bell pepper, cut into cubes
1 medium onion, chopped fine
½"(13-mm) piece ginger, grated
3–4 cloves garlic, minced
3 tbsp (45 ml) tomato paste
½ tsp turmeric powder
¼ tsp Kashmiri chili powder (1/8 tsp if using regular chili powder)
½ cup (120 ml) water Salt to taste
For the spice mix, roast the coriander, fennel, cumin, cardamom, cloves and peppercorns in a pan on medium heat, stirring often until the spices are fragrant and browning slightly, around a minute. Grind the spices to a coarse powder using a spice grinder or mortar and pestle and set aside.
(Continues…)
Excerpted from "Heavenly Vegan Dals & Curries"
by .
Copyright © 2019 Rakhee Yadav.
Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Introduction 6
Quick & Easy: Meatless Wonders 9
Roasted Vegetables & Marrowfat Peas in Korma Spices with Sriracha Mint Chutney 10
Masoor Peanut Sauce Dai 13
Urad Sarson Dal 14
Raw Mango Qumoa Toor Dal 17
Cilantro Chutney Pesto & Spinach Vaal Dal 18
Garam Masala Brussels Sprouts & Navy Bean Curry with Applesauce 21
Spicy Green Peas, Potato & Bell Pepper Curry 22
Charted Poppy Seed Carrots & Cauliflower Florets with Coconut Lentil Rice & Poppy Seed Vinaigrette 25
Tangy Tomato & Fig Curry 27
Masoot Dal with Spicy Shallots Tempering & Sugar Snap Peas 31
Sweet Chili Coconut Pineapple Curry 32
Ginger Turmeric Chickpeas with Roasted Cherry Tomatoes 35
Braised Fennel Curry in Pickling Spices with Blistered Chili Peppers 36
Rhubarb & Raspberry Curry with Roasted Cauliflower 39
Chinese Cabbage Curry with Parsnips & Raisins 42
Green Bean Curry 45
Lemongrass Turnip Chana Dal with Roasted Romanesco 46
Asafetida Potatoes & Carrot Curry with Brown Lentils & Bok Choy 49
Tamarind Potato Curry with Sesame Seeds 50
Sambhar Spiced Okra 53
Green Apple Curry with Stir-Fry Vegetables 54
Toor Dal Carrot Turmeric Soup 57
Kale Spinach Moong Dal 58
Spicy Coconut Plantain Soy Bean Curry 61
Green Pea & Chilka Moong Dal Soup 62
Miso Turmeric Flageolet Curry with Grilled Bok Choy 65
Urad Dal & Broccolini Stir-Fry with Cashew Sauce 66
Apricot Broccoli Curry 69
Red Curry Masoor Dal 70
Enticing: Vegan Power Bowls 73
Turmeric Bulgur Lentils with Green Pea Potatoes, Grilled Asparagus & Tahini Vinaigrette 74
Spinach Curry with Dal Dumplings 77
Chickpea Dal Stew with Jaggery & Harissa Vegetables 80
Dal Minestrone 83
Nine Lentils Dal with Dukkah Asparagus 84
Vaal Dal with Kachumbar Salad, Poppy Seed Artichokes & Chimichrri Sauce 87
Dried Green Peas, Potato & Pepper Curry with Ginger Cauliflower 90
Split Green Peas with Vegetable Chips & Pineapple Chutney 93
Spicy Sweet Potato Curry with Zucchini Fries 95
Okra Tomato Curry with Thyme Potato Wedges 99
Asparagus & Green Peas Cardamom Curry with Garlicky Carrots & Sugar Snap Peas 100
Green Apple & Potato Curry with Crunchy Green Beans 103
Broad Bean Curry with Potato & Red Pepper Fry 104
Black Chickpea Curry with Madras Curry Cauliflower & Daikon Radish 107
Spinach Curry with Date Syrup Sesame Tofu & Ginger Green Beans 109
Navy Bean Stew with Grilled Papaya 113
Nice & Slow: Plant-Based Delights 115
Raw Turmeric & Cauliflower Curry 116
Spicy Adzuki Bean-Stuffed Eggplant Boats with Pomegranate Coconut Raita 119
No Butter Dal Makhani 120
Fire-Roasted Eggplant Two-Lentil Dal 123
Coconut Chickpea Curry with Broccoli & Bell Pepper 124
Baked Sweet Potato Stuffed with Chana Masala Lentils & Cashew Cream 127
Tomato & Smashed Potato Curry with Spinach Pesto 128
Peanut, Cauliflower & Potato Curry 131
Sprouted Moth Beans with Roasted Beets & Beet-Infused Coconut Yogurt 132
Peanut & Eggplant Curry 135
Rajma Chili Curry 136
Lobia Curry with Endive & Tofu 139
Ratatouille Curry with Zucchini Tofu Koftas 140
Masala Chickpea Curry with Purslane 143
Naan Tacos with Green Pea Amaranth Falafels & Spicy Avocado Chutney 145
Masoor Dal with Bitter Gourd Chips 149
Arbi & Snake Beans Curry 150
Urad Dal Risotto with Caramelized Fennel 153
Wholesome: Snacking 155
Lentil Hummus 3 Ways 156
Split Green Pea Pizza with Walnut Mint Chutney 159
Masala Chickpea Salad with Radicchio & Oranges 162
Tikka Masala Cauliflower Bites with Roasted Tomato Chutney 163
Crunchy Lentils 166
Moong Dal Chive Chilas 169
Black Bean & Potato Curry Stuffed in Bread Pakodas 170
Pav Bhaji Burgers with Spicy Mango Chutney 173
Haakh Leaf Lentil Wraps with Sriracha Tahini Sauce 176
Shawarma Sweet Potato & Celcriac Fries with Urad Dal Fritters, Curry Peanut Sauce & Parsley Chutney 179
Pearl Tapioca & Rajma Bean Cutlet with Pomegranate Mint Chutney 180
Sprouted Moong Dal Bhelpuri with Mango 182
Acknowledgments 186
About the Author 187
Index 188