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African Stew

 

 

Serving Size : 4

 

Amount Measure Ingredient --

-------- ------------ --------------------------------

4 cups vegetable stock, homemade (low sodium, low fat)

1 onion -- chopped

2 garlic cloves -- minced

2 cups yams -- peeled and diced

1 cup cooked chickpeas

1/2 cup brown rice

1/4 teaspoon salt

1/4 cup peanut butter

2 cups kale -- chopped

2 tablespoons lemon juice

tamari soy sauce -- optional

chili sauce

 

Sauté onions and garlic in 2 tablespoons of the stock, adding more stock if

necessary,

or in 1 tablespoon oil in large pot over medium heat for 5 minutes. Add

remaining

stock, yams, chickpeas, rice and salt; simmer for 45 minutes.

 

In small bowl, blend peanut butter and 1/2 cup of liquid from stew to make a

smooth

paste. Stir into stew along with kale and cook for 5 minutes. Stir in lemon

juice

and tamari (if using.) Add chili sauce to taste. Adjust seasonings.

 

 

 

Soy-Glazed Tofu and Carrots

 

 

 

Amount Measure Ingredient

-------- ------------ --------------------------------

2 tablespoons vegetable oil

3 tablespoons soy sauce

1 dash Coarse salt

1 1/2 pounds carrots (8 to 9 medium) -- cut into 2-inch

lengths (thick pieces halved lengthwise)

2 packages extra-firm tofu -- (12 to 14 ounces each)

drained, each block cut into 16 equal pieces (32 total)

4 scallions -- thinly sliced

1 tablespoon rice vinegar -- (1 to 2)

1 teaspoon toasted sesame oil -- (1 to 2)

 

Heat broiler. If using a broilerproof rimmed baking sheet, set rack 4

inches from heat; if using a broiler pan, set rack so that top of pan is

4 inches from heat. In a large bowl, whisk together vegetable oil, soy

sauce, and 1 teaspoon salt. Add carrots; toss to coat.

 

With a slotted spoon, transfer carrots (reserving bowl with marinade) to

sheet (or pan). Push carrots to one side.

 

Working with a few pieces at a time, add tofu to marinade in bowl; turn

gently to coat, and transfer to sheet. Reserve bowl with marinade.

 

Broil until carrots are tender and tofu is browned, turning tofu halfway

through cooking time and tossing carrots occasionally (more frequently

toward end of cooking time), 30 to 35 minutes.

 

Transfer tofu and carrots to reserved bowl with marinade. Add scallions,

vinegar, and sesame oil; toss gently to combine.

 

Per serving: 340 calories; 20.5 grams fat; 22.3 grams protein; 23.9

grams carbohydrates; 6.2 grams fiber

 

Note: Be sure to use extra-firm tofu in this recipe, as it will hold

up better than other types of tofu when broiled and tossed.

 

Description:

" This dish is similar to a stir-fry but it's cooked in the broiler,

not on the stove "

Brinjal Masala (Eggplant)

 

 

1/2 kg brinjals, tender,round and small (Eggplants)(aubergine fer you folks

across the pond)

2 medium onions

5 red chilies (Lal Mirch)

2 tablespoons tamarind extract (Imli)

1/2 inch ginger (Adrak)

2 tablespoons peanuts (Moum Phali)

2 tablespoons grated desiccated coconut (Khopra)

1 bunch fresh coriander leaves, chopped,for garnish (Hara

Dhania)

2 tablespoons sesame seeds (Till)

1 tablespoon coriander seeds (Cilantro / Saabut Dhania)

1 teaspoon cumin seeds (Zeera)

1 teaspoon red chili powder (Pisi Lal Mirch)

1/2 teaspoon turmeric powder (Haldi)

salt, to taste

4 tablespoons cooking oil

 

1. Wash the brinjals well, cut the stem, leaving the canopy in

place and cut 3/4 of the length of each brinjal into a criss cross,

leaving the attached at the other end.

2. Heat two tablespoons of oil in a thick and wide pan and add the

brinjals.

3. Sprinkle some salt and leave the brinjals to cook until well

done and soft.

4. In the meantime roast the peanuts and sesame seeds.

5. Switch off the flame and fry the coconut powder in the hot pan

with the heat off.

6. Using just enough oil roast coriander, cumin and red chillies.

7. Pricked to a fork or knife, roast the onions on a low flame with

the peel.

8. Allow the roasted onions to cool and remove the peel.

9. Blend all of the roasted ingredients along with the turmeric

powder.

10. Once all of the ingredients are powdered finely, add the peeled

onions, ginger and 1/4 cup of water and blend again until it turns

into a fine thick paste.

11. Transfer the cooked brinljals to another container leaving the

oil behind (if there is any).

12. In the same pan heat two tablespoons of oil and add the paste,

red chilli powder and tamarind extract.

13. Add water if necessary.

14. Add salt and cook until the raw smell of the tamarind is gone.

15. Add the cooked brinjals and cook on a low flame until the oil

separates, by continuously stirring them, without breaking the

brinjals.

16. Garnish with the chopped coriander/cilantro leaves before

serving.

 

 

 

 

Chana Dal and Capsicum

 

 

 

250 g channa dal (gram dal) (lentils)

2 tablespoons cooking oil

1 large red capsicums (red bell pepper)

1 large tomatoes

1/2 onions

1 teaspoon turmeric

1 teaspoon garam masala

1/2 teaspoon chili powder

1/2 teaspoon coriander powder

3/4 teaspoon mustard seeds

2-3 dried red chilies

1 bay leaf

2 cloves

1 cinnamon stick

3-5 curry leaves

coriander (optional)

parsley (optional)

1/4 teaspoon ginger paste

1/4 teaspoon garlic paste

 

1. Soak chana dal in water for a few hours prior to use.

2. Heat oil and add mustard seeds, bay leaf, cinammon, ginger and

garlic pastes, and cloves.

3. Add onions and let it heat till they turn translucent.

4. Add chopped tomato and curry leaves and then the chana dal,

making sure to add enough water to cover the dal as it boils.

5. Cook on medium-high heat with a closed lid for 15-20min until

the chana dal softens, while continuing to replenish the water now

and again as it evaporates (make sure that you add boiling and not

cold water).

6. As soon as chana begins to soften, add the sliced capsicum (or

diced bottlegourd, if that is your preference).

7. Stir it in well with the chana and continue to cook until both

the chana and capsicum have softened sufficiently.

8. Garnish with cilantro.

9. Serve with rice or paratha. ( a fried Indian bread, often with vegetables in

it)

 

 

 

Daikon Radish Stuffed Flatbread/Mooli Paratha

2 cups wheat flour, add to this

salt

1/2 teaspoon chili powder

1/2 teaspoon jeera powder (cuminseed)

2 tablespoons oil

water, from the grated radish,for kneading the dough (will be explained below)

Filling

1 medium diakon radishes, grated (after grating squeeze out the water/juice,

use it for kneading dough)

1/2 ajwain (available from indian stores) (optional)

1/4 turmeric powder

1/2 teaspoon jeera powder

1/2 onions, grated,juice squeezed out discard this

salt

1/4 chili powder

2 tablespoons cilantro leaves, finely chopped

oil (for frying)

4 servings Change size or US/metric 55 minutes 30 mins prep 1. Make up the dough

using the water (as much as you need from the radish) Discard any left over

water. 2. Leave the dough covered in a warm place to rest for half an hour. 3.

Add salt to the grated radish. 4. After 15 mins squeeze out more water and

discard this. 5. Then to the dry grated radish add the rest of the filling mix.

6. now make small balls of the dough a little bigger than an egg. 7. Flatten

them out, dip in dry flour and roll them out using a rolling pin to a teacup

saucer size. 8. Make smaller balls of the filling mix about the size of an egg

yolk and place each filling ball in the center of the dough soucer. 9. Gather

the rest of the dough around it so that the dough complety covers the filling.

10. Dip it in dry flour and roll it out again theis time bigger than a saucer.

11. Heat a tsp of oil in the frying pan. 12. Add the bread and shallow fry on

each side until brown spots appear.

 

 

 

 

 

Aash-e Gandom

 

 

4 servings

 

100 grams wheat

700 grams spinach

50 grams chick peas

50 grams black-eye beans

50 grams lentils

50 grams split peas

2 large onions

1/2 teaspoon turmeric

2 tablespoons flour

3 tablespoons cooking oil

1/2 teaspoon salt

1/4 teaspoon black pepper

 

 

Directions:

 

Soak peas, beans, lentils and wheat in water for 4-5 hours. Peel and

chop onions and fry in oil until slightly golden. Add hot water,

peas, beans, lentils, wheat, turmeric, salt and pepper, and cook

over low heat for about one hour, stirring frequently.

 

Wash and chop spinach and add to the aash. Cook for another 10-15

minutes. Fry one spoonful of flour in oil for a few minutes and add

to the aash. Stir and cook for a few more minutes.

 

 

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