Tangy Tamarind Lentils with steamed semolina dumplings (Idli-Sambar)
225g Toor Dal (Yellow Split Lentils)
½ teaspoon Ground Turmeric
1 Carrot, scraped and diced into bite sized pieces
115g Green Beans, cut into convenient lengths
1½ teaspoons Salt or to taste
1 tablespoon Coriander Seeds
1 teaspoon Cumin Seeds
2-4 dried Red Chillies, torn into pieces
½ teaspoon Black Peppercorns
½ tsp Black Mustard Seeds
½ teaspoon concentrated Tamarind Paste
2 tablespoon Coriander Leaves, finely chopped
1. Put the Toor Dal in a heavy saucepan and add 1.1 litres water and the Turmeric. Bring it to the boil, reduce the heat to medium and cook until the foam subsides. Reduce the heat to low, cover the pan and cook for 20 minutes.
2. Add the Vegetables and Salt, cover and continue to cook for a further 10-15 minutes or until the Dal and the Vegetables are tender.
3. Meanwhile, dry roast the Spices in a small heavy pan over a medium heat until they release their aroma. Remove them from the pan, cool and grind finely in a coffee grinder or mortar and pestle. Add the ground Spices to the cooked Dal followed by the Tamarind. If using concentrated tamarind, stir until it is dissolved.
4. Stir in the Coriander Leaves and serve with Idlis.
Roasted Butternut Squash Stew
1 Hour 20 Minutes
2 teaspoons Coriander Seeds
1 teaspoon Cumin Seeds
2.5cm/1" piece Cinnamon Stick, broken up
1-2 Dried Ded Chillies, scissor snipped
1 Butternut Squash, peeled and cut into about 5cm/2" chunks
2 Carrots, peeled and cut into 5cm/2" lengths
2 Leeks, roughly chopped
2 teaspoon Fresh Root Ginger, grated or finely chopped
4 Cloves Garlic, minced
1 Green Chilli, finely chopped
75g/2½ oz Red Split Lentils, washed and drained
1 large Onion, cut into chunks
2 ripe Tomatoes, cut into chunks
2 Porcini or Vegetable Stock Cubes, crumbled
3 tablespoons Extra Virgin Olive Oil
Salt and freshly milled pepper to taste
400g/14oz can of Chickpeas, drained and rinsed
2 cooked and peeled Beetroot cut into about 2.5cm/1" cubes
2 dessertspoons Greek Yogurt
Ribbons of Carrots and Leeks (optional)
Fresh Coriander Leaves, chopped
1. Pre-heat the oven to 190C/375F/Gas mark 5.
2. In a small heavy pan dry roast the coriander, cumin, cinnamon and chilli over a medium-low heat stirring constantly until you can smell the aroma (40-50 seconds). Cool and grind them in a coffee mill or mortar and pestle.
3. Put all the ingredients including the ground spices, but excluding the chickpeas and beetroot, into a heavy, ovenproof pan and mix thoroughly. Cover the pan tightly and cook in the centre of the oven for 1 hour. Stir in the chickpeas and cook for a further 15 minutes when the vegetables will be deliciously tender. Add 400ml/14 fl oz boiling water and stir well so that the mushy butternut squash form a thick golden background. Adjust the amount of water according to the consistency liked. Check the seasoning.
4. Remove the pan from the oven and stir in the beetroot. Transfer to a serving bowl and top with the yogurt. Place the vegetable ribbons on top (If using) and garnish with the coriander leaves.
Moo Shu Mushroom Wraps
4 teaspoons sesame or canola oil, divided
4 large eggs, lightly beaten
1/2 pound sliced fresh mushrooms
1 package (12 ounces) broccoli coleslaw mix
2 garlic cloves, minced
2 teaspoons minced fresh gingerroot
2 tablespoons rice vinegar
2 tablespoons reduced-sodium soy sauce
2 teaspoons Sriracha chili sauce
1 cup fresh bean sprouts
1/2 cup hoisin sauce
10 flour tortillas (6 inches), warmed
6 green onions, sliced
In a large nonstick skillet, heat 1 teaspoon oil over medium heat. Pour in eggs; cook and stir until eggs are thickened and no liquid egg remains. Remove from pan.
In same skillet, heat remaining oil over medium-high heat. Add mushrooms; cook and stir until tender. Add coleslaw mix, garlic and ginger; cook 1-2 minutes longer or until slaw is crisp-tender. In a small bowl, mix vinegar, soy sauce and chili sauce; add to pan. Stir in sprouts and eggs; heat through.
Spread about 2 teaspoons hoisin sauce over each tortilla to within 1/4 in. of edges. Layer with 1/2 cup vegetable mixture and about 1 tablespoon green onion. Roll up tightly.
2 filled wraps: 381 calories, 15g fat (2g saturated fat), 170mg cholesterol, 1234mg sodium, 48g carbohydrate (12g sugars, 4g fiber), 16g protein.