Green Garlic & Roti Crumbs

I am sure you all must be wondering what this is about, well it is a traditional winter dish amongst the Gujerathi community, and it falls into the comfort food bracket. The green garlic used here looks very much like spring onions, however garlic leaves are flat and not tubular like the spring onions. They are available at green grocers that stock a variety of Indian vegetables or you can get it at chinese vegetable shops or you could just use garlic chives from woolies and add a bit of fresh garlic to get the extra garlic flavour. 

Green Garlic with Roti Crumbs

375ml chopped green garlic

5ml freshly chopped garlic

20ml butter or ghee

375ml roti crumbs (or you can use toasted bread crumbs)

7ml salt

Method

• Heat butter or ghee on medium heat in a medium size pan and add the chopped green garlic and garlic and allow to fry for a few minutes or until the green garlic starts to wilt
• Add the roti or bread crumbs and mix throughly cover the pan and turn the heat off and allow to rest for about 5minutes
• Season with salt and serve warm in little bowls.

Curried Butter Beans

Routine was gone out the door during the past week & half, with all the public holidays, it was always just cooking something quickly. I have to admit i did not over-indulge, which for me is a good sign. I thought i need to make a good hearty meal and i know butter beans and roti with a nice kachoomer salad is aways a hit, and the weather in Joburg is also ideal for a nice curry.

Curried Butter Beans

500ml boiled butter beans (or the canned variety)

25ml cooking oil

3 curry leaves

3ml aniseeds

100ml chopped onion

5ml chilli powder

10ml cumin and coriander powder

2ml turmeric

7ml ginger & garlic paste

100ml grated tomatoes

15ml tomato paste

10ml salt

45ml chopped fresh coriander

Method

1. To Boil Beans: wash beans and cook in a pressure cooker for about 20minutes or 5 whistles
2. Alternatively boil the beans the conventional method for about 2hours or till tender
3. Or just open up 2 cans of canned butter beans and follow the method from hereon
4. Heat oil in another pot, add the curry leaves, aniseed and allow to splutter, add the chopped onions and allow to brown lightly
5. Add the balance of the spices, plus the garlic and ginger mixture and allow to cook for a minute or two and lower the heat
6. Add the tomatoes, and salt allow to cook for about 15-20 minutes
7. Now add the beans and simmer on low heat for about 35min
8. Garnish with the chopped coriander and serve with roti's or basmati rice

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Vegetable Biryani

Vegetable Biryani

45ml cooking oil

1medium onion-chopped

2-3pieces cinnamon

8-10 curry leaves

1 dry chilli

2ml cumin seeds

2ml mustard seeds

2ml fenugreek seeds

10ml ground ginger & garlic

10ml chilli powder

5ml cumin powder

5ml coriander powder

7ml turmeric powder

5ml Biryani-Mix Spices

500ml tastic rice

125ml brown lentils

750ml frozen mix vegetables

20ml salt

8-10 baby potatoes

Chopped fresh coriander

Method

1. Soak rice and lentils separately in warm water for about 1hour
2. Heat oil in a large heavy based pot and add onions and allow to brown on medium heat
3. Add all other spices and allow to cook for about 1-2 minutes
4. Add the washed rice and lentils, mix vegetables and the potatoes, and  about 500ml water
5. Lower heat and allow to cook for about 45minutes (add more water if necessary) or until the potatoes are tender and the rice is cooked
6. Sprinkle chopped coriander before serving and serve with plain yoghurt and a mixed salad

Mix Salad

250ml grated carrots

250ml finely shredded lettuce

100ml chopped mixed peppers

100ml chopped tomatoes

75ml chopped cucumber

75ml grated radish

2ml finely chopped green chilli

75ml chopped onion

15ml shredded mint leaves

10ml vinegar

Method

• Mix all of the above together and serve with vegetable biryani

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Green Mung Curry

This is an excellent dish to serve on a cool day, as the spices in the dish give you a feeling of warmth and comfort.

Green Mung

250ml of green mung beans soaked in boiling water for about 30 minutes

5ml chilli powder

5ml cumin powder

5ml coriander powder

2ml turmeric

65ml finely chopped onions

2-3 curry leaves

1-2 dry chillies

7ml garlic and ginger paste

5ml salt

15ml cooking oil

100ml grated tomatoes

50ml chopped coriander

Method

1. Wash the soaked green mung and put to boil with enough water to cover the content
2. While the green mung is cooking add the powder spices and allow to cook till tender (35-40minutes)
3. In a separate pot heat oil and add the chopped onions, curry leaves, chillies, garlic and ginger paste and fry for a few minutes and then add the grated tomatoes-lower heat and allow to simmer for 10minutes
4. Once the green mung is cooked add to the tomato mixture season with salt and allow to simmer for another 10minutes
5. Garnish with chopped coriander and serve warm with rice or rotis, pappadums and sambals

Notes

Should you want to use a conventional pressure cooker instead of the long cooking method:-

·         Heat oil in the pressure cooker, add chopped onions, curry leaves, chillies, garlic and ginger paste and fry for a few minutes, and then add the grated tomatoes and the chilli, cumin, coriander and turmeric powder and allow to simmer for about 2minutes

·         Wash the green mung and add to the tomato mixture and close the pressure cooker and allow to cook for 10minutes or 3 whistles

·         Once the mung is ready, season with salt and garnish with coriander and serve with rotis, papadamums and sambals

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Cabbage & Peas Served With Rotis

Cabbage, Peas & Tomatoes

20ml cooking oil

1 medium onion-chopped

3-4 curry leaves

2-3 dry chillies

or

1-2 green chillies

3ml mustard seeds

1 head cabbage-shredded

200ml fresh or frozen peas

100ml sliced tomatoes

2ml turmeric powder

5ml mixture of cumin and coriander powder

7ml salt

Method

1. Heat oil in a heavy based pot, add the onions and allow to brown slightly
2. Add all of the other spices and allow to splutter
3. Add the cabbage, peas tomatoes and powder spices, lower heat and allow to cook till cabbage is tender
4. Season with salt and garnish with chopped fresh coriander, before serving with rotis

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Cool Corn Salad

Corn Salad (Serves 4)

10ml oil

60ml chopped onion

10ml roasted cumin seeds

10ml sesame seeds

1 finely chopped fresh green or red chilli

500ml of fresh corn of the cob

35ml water

50ml chopped peanuts

65ml freshly chopped coriander

5ml salt

5ml lemon juice

15ml sesame seeds (garnish)

30ml plain yogurt

Method

1. Heat oil in a pan and add the chopped onion and allow to cook for a few minutes
2. Once onions are translucent, add the cumin seeds and stir until the aroma arises
3. Lower heat and add the sesame seeds, chilli and corn
4. Mix thoroughly and add the water and cover the pan and allow the corn to cook for about 5minutes on low heat
5. Once cooked remove from heat and add the peanuts, fresh coriander and season with salt and lemon juice
6. Serve warm or cold in little bowls garnished with a sprinkling of sesame seeds and a dollop of yoghurt

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Sprouts

Mung Bean Sprout Sandwich (Serves 4)

350ml sprouted mung bean

125ml mashed potatoes

100ml finely chopped baby spinach

 75ml finely chopped red onion

75ml finely chopped tomatoes

20ml freshly squeezed lemon juice

35ml finely chopped coriander

5ml freshly ground black pepper

2-3 green chillies finely chopped

7ml salt

2ml sugar

75ml your choice of a sweet chilli sauce

8 slices of your choice - low GI bread

Method

1.     Mix all of the above together (except the bread), and allow to stand for about 10 min.

2.     Pair the bread and lay on a bread board, spread the sweet chilli sauce on the insides of the bread

3.     Place a portion of the filling on one slice of each pair and cover with the other slice and cut into desired shapes and serve on a platter of finely chopped baby spinach

4.     Or pack into a lunch box for a healthy lunch at the office or for the kids at school

Excellent Cooked Salad

Turn the simple cabbage and carrot into a very flavorful dish that all will enjoy

Carrot & Cabbage (Serves 4)

 1 cup grated carrot

1 cup shredded cabbage

10ml sunflower cooking oil

2-3 curry leaves

1 green chili

½ teaspoon mustard seeds

1 teaspoon toasted sesame seeds

½ teaspoon salt

Juice of ½ medium size lemon

Method

1. Heat oil in a wok, and add the mustard seeds, curry leaves, chili and sesame seeds and stir
2. Now add the carrots and cabbage, stir and lower heat and allow the cabbage to cook for about 5minutes before turning the heat of
3. Add the salt and lemon juice and garnish with some chopped coriander and serve as an accompaniment with a lentil curry dish
4. Serve with mini pitas or any bread of your choice.

Mid Week Indulgence

I understand this is suppose to be "healthy foods" but I am sure you all have been good over the past couple weeks, and you deserve a "treat". While following a healthy eating pattern is necessary, we should also not deprive our selves. Now go ahead and try these amazing chili bites!

Chilli Bites (Bhajia)

250ml gram flour

50ml cake flour

5ml coriander

5ml cumin powder

8ml salt

2ml crushed fennel seeds

4ml ginger paste

3ml crushed chillies

7ml baking powder

750ml oil for deep frying

Method

1. Mix all the ingredients and add enough water to form a stiff batter
2. To the batter you can add some chopped onions, cabbage, spring onions, grated potato or chopped up spinach
3. Allow batter to rest for about 20minutesr
4. Just before frying, take about 25ml of the hot oil and add to the batter and mix thoroughly
5. Deep fry spoon-full and serve as a starter

Healthy Lunch Box Fillers

Bran Muffins

100ml oil

500ml cake flour

2ml salt

500 ml fat-free yoghurt

500ml bran

12ml bicarb

125ml mix dried fruit, chopped dates, cranberries

150ml sugar

5ml cinnamon

Method

1. Sift flour, salt & bicarb-add bran, sugar, cinnamon, fruit/nuts
2. Mix oil & yoghurt & add to the above mixture & mix
3. Grease pans well & pour mixture – bake at 180 for about 15min

To Busy To Cook or Try These Recipes? CONTACT Desi Khanna To Oder

Cell: 073 080 3092

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E-Mail: desikhanna.indianfood@gmail.com

DESI KHANNA OFFERS YOU THE FOLLOWING:

• A delectable range of healthy vegetarian meals and accompaniments.
• Traditional, but healthy curries, served with basmati rice and rotis
• A number of healthy light meals (e.g. Five bean salad, chick peas with couscous)
• Authentic Indian breads, appetizing savory snacks, papadums sweets and cakes
• Pickles and chutneys (without the extra oil)
• Items on our menu and order list will be updated on a regular basis and new  and interesting items will also be added on a regular basis

About Vegetarian Food

There is so much more to vegetarian food, than just your usual steamed vegetables.On this blog I will be posting interesting dishes that are wholesome, nutritious and oh so tasty. You will be amazed at how an array of vegetarian dishes at a dinner or lunch table can transform ones taste and you may not even realize that there is no meat. Watch this space for more recipes and menu options for a vegetarian meal

Excellent Veg Curry to start the week

Turn your veggies from boring to interesting and tasty

Curried Green Beans

500ml chopped/sliced green beans

1 small onion - finely chopped

10ml cumin seeds

5ml salt

10ml cooking oil

2 fresh chillies chopped finely

50ml water

Method

1. Heat oil in a shallow pan and add the chopped onion and allow to brown
2. Add the cumin seeds, chillies and  lower the heat
3. Add the chopped or sliced green beans, salt and water lower heat and cook till beans are tender
4. Serve with roti's or as an accompaniment to a meat dish. 

Enjoy preparing this very simple dish and I look forward to receiving to receiving your feed back

Mid Week Veggie Rice & Salad

Health Rice with Veggies & Nuts

500ml cooked brown health rice

1 chopped tomato

1 chopped onion

2 carrots grated

2 baby marrows grated

30ml mix of sunflower & sesame seeds

250ml peanuts (or your choice of nuts)

50ml chopped spring onions

1-2 green/red chilli

5ml ground ginger

salt and pepper to taste

5ml sugar

15ml lemon juice

25ml avocado oil

Method-Health Rice

• Heat oil in pan and add the onions ginger and chillies and stir fry for a few minutes
• Now add the tomatoes stir for a minute, then add the carrots and  marrows-allow to cook for a 2-3 minute before adding the nuts and seeds mix
• Continue cooking and stirring for a further 2-3 minutes, once all of the above have been horoughly mixed add the sugar, lemon juice, salt and pepper
• Now add in the rice and once again mix thoroughly, ensuring that the rice and vegetables are thoroughly and evenly mixed
• Serve with a green salad

Green Salad

1 packet of mix salad leaves

45ml sesame seeds

8 mini rosa tomatoes chopped into halves

6-8 pieces of toasted tofu

Dressing made up of 10ml lemon juice and 10ml avocado oil

Salt and pepper to taste

Method-Green Salad

• Mix all of the above, season with salt and pepper and dress with a mixture of avocado oil and lemon juice

Enjoy this light summer meal and please post your comments 

Start the week with a healthy Salad

Chick Peas (Garbanzo Beans) Salad

1 can chick peas (garbanzo beans)

1 cup of fresh corn of the cob

1 cup par boiled fresh green peas

¼ cup chopped red onion

1 finely chopped fresh green or red chilli

¼ cup freshly chopped coriander

½ teaspoon salt

½ teaspoon freshly ground black pepper

2 teaspoons of lime juice

Method

1. Mix all of the above ingredients in a salad bowl and allow to stand for about 10 minutes.
2. Serve with some cracker breads or croutons

Mid Week Curry

Potato Curry

3medium potatoes(peeled & cubed)

125ml grated tomatoes

1 small onion chopped

25ml cooking oil

125ml water

2-3 curry leaves

1-2 dry chillies

5ml ginger & garlic paste

5ml coriander powder

5ml cumin powder

2ml turmeric powder

5ml chilli powder

5ml salt

45ml chopped fresh coriander

2.5ml lemon juice

Method

1. Heat oil in a heavy based pot, add the onions and allow to brown, add the curry leaves and dry chillies
2. Add all of the powder spices and salt and stir well, then add the potatoes and about 100ml water, lower heat & allow to cook for about 6minutes.
3. Once the potatoes are a bit soft, add the  grated tomato and allow to simmer for about ten minutes—or till potatoes are soft. (add balance of water if necessary)
4. Remove from stove garnish with coriander and sprinkle lemon juice and serve with rice or roti.

Cool Salad for A hot Day

INGREDIENTS


1 cup of mung bean sprouts, 1 cup of shredded iceberg lettuce, 1 cup of finely chopped bokchoi(chinese spinach), juice of 1 medium size lemon, 5ml freshly ground black pepper.


METHOD

• Place mung beans in a salad bowl, and add the rest of salad ingredients and toss gently.
• Serve with toasted pita breads or some cooked rice noodles.

Enjoy!!!

Welcome To Healthy Vegetarian Foods

Watch this space for excellent new recipes!!