Mad about Nutrition - Scrumptious Black Eyed Bean Curry

 

HAPPY NATIONAL NUTRITION MONTH!!

Can you believe it's March already? Time is flying by. It's not too late to start your New Year's resolution to eat and stay healthy. I'm still Noom'ing and trying to make better food choices like eating more lentils, legumes, and vegetables. 

March is National Nutrition Month! How are you are adding more nutrition to your meals? Check out the recipe for Black Eyed Beans Curry.  You can eat this curry on its own like vegetarian chili or serve it with rice, quinoa or your favorite flatbread. 

Like other beans, black eyed beans/peas are highly nutritious and are a good staple food. They are rich in fiber and protein along with micronutrients such as folate, copper, and thiamine, which make them an excellent energy source.

 

Ingredients

• 1 cup Black-eyed beans/peas, soaked in plenty of water for 6-8 hours with a pinch of soda bicarbonate
• 1 large (or 2 medium) potato, peeled and cut into 1” cubes
• 1 large onion, chopped and coarse ground for gravy
• 2 medium tomatoes, cut into small pieces or roughly pulsed in grinder    
• 1 ½ Tbsp Dhan-jeera powder (cumin and coriander powder)
• 1 Tbsp  ginger-garlic paste  
• 1 tsp chili powder (or per your taste)
• 2 Tbsp Vegetable oil
• 1 tsp whole Cumin (jeera)
• ½ tsp turmeric powder
• Water, as per desired consistency
• ¼ cup coconut milk (optional)
• ½ Tbsp salt
• ½ cup fresh coriander/cilantro, chopped finely

Procedure

1.     Transfer the soaked beans into a colander and wash well. Next, put the beans into a saucepan, add sufficient water 1” above the beans and cook them on low heat for approximately 8-10 minutes. Drain the beans and set aside.

2.     Heat oil in a pressure cooker and add whole cumin, when it sizzles, add chopped onion and a pinch of salt and stir for 2 minutes until they are translucent. Now add dhan-jeera powder, chili powder and turmeric, mix well, add tomatoes and cook until it forms a gravy consistency (2-3 minutes).

3.     Add potatoes, beans, ginger-garlic paste, coconut milk (if using) and approximately 8 oz of water. Reduce water accordingly if using coconut milk. Add salt, mix well and cook under pressure for 4-5 whistles.

4.     When the pressure is released in the cooker, open the lid and slightly mash the potatoes to give a thicker consistency and gravy. Add water if needed to adjust to desired thickness and heat for couple of minutes.

5.     Transfer into a serving dish and garnish with chopped coriander. The black eyed beans curry is ready to be served. 

 

Quinoa Medley on Eggplant Boats

We all need a break from the usual every once in a while. Today is one of those days. We spotted this beautiful Sicilian eggplant at our local grocer and couldn't go home without it. So purple and succulent! 

My mother picked it up and knew just what to do with it. Instead of chopping it up and making our usual curries, she decided to use it as a vessel or boat and stuff it with quinoa and vegetables. 

Don't you just love how her mind works? 

Check out this huge Sicilian Eggplant!

Ingredients

• 1 Sicilian eggplant, cut into quarters
• 1/2 cup Quinoa cooked 
• 1 large onion, chopped
• 2 large tomatoes, chopped
• 1 cup frozen cut spinach
• 3 to 4 oz firm tofu (optional), cut into 1cm cubes
• 1 tsp ginger/garlic paste
• 1/2 tsp crushed chilies
• 1 tsp dhanjeera powder (cumin and coriander powder)
• 1 cup shredded Mozzarella (we used Cabot pepper jack cheese for lil kick)
•  salt for taste
• 1 Tbsp veg oil for seasoning
• 1 tsp cumin seeds

Procedure
Preheat oven at 375 degrees Fahrenheit and start your prep work for the Sicilian Eggplant boats:

1) Cut the top flesh off each quarter of eggplant, leaving behind a 3/4" of it at the bottom. 

Sprinkle salt and rub into each eggplant quarter. Also brush it with oil, inside and outside. Cut the top flesh into small cubes and set aside.

2) Heat oil in a skillet and add cumin seeds. When it sizzles, add dhanjeera powder and a pinch of turmeric. Stir and add onions, ginger/garlic paste, and crushed chilies.

Stir fry until the onions are transparent. Add tomatoes and a pinch of salt. Allow them to cook under closed lid. After tomatoes are cooked, add eggplant and continue to cook under closed lid.

3) After the eggplant is soft, add frozen spinach and stir for a one to two minute and add salt and cooked quinoa. Mix well and continue to cook for two to three minutes until all are mixed well.

4) Spoon the cooked mixture into the eggplant quarters evenly. Then sprinkle the shredded cheese on top of all the stuffed quarters. Place the stuffed quarters in a small aluminum tray and add half a cup of water.

Cover the aluminum tray with foil, Then take a knife and pierce a couple of holes in the foil for the steam to escape. When it is ready, place the tray in the oven for 30 minutes. Add more water if needed.

5) Make sure the eggplant is soft and cooked, remove the foil and broil until the cheese turns golden brown. Remove from tray and serve hot.

This dish had everything a foodie like me would enjoy; eggplant, cheese and lots of flavor. The fact that it was healthy didn't even cross my mind. :)

I hope someday, I can hold a vegetable in my hand and know it's future...all the endless possibilities of dishes I can make with it.  OH, THE JOY!! 

Until then, I will learn all that I can from my foodie mentor and guru, my mother, and share with you all. 

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If you liked this eggplant dish, then you are sure to love our Eggplant Raita (yogurt dip), Gourmet Grilled Cheese with Eggplant Bharta and/or Stuffed Eggplant dishes. 

Creamy Cauliflower and Paneer Curry

All bets are off when it comes to dining at parties. At least that's what I tell all my relatives when we invite them over for the holidays. Everyone should indulge in "rich" food every once in a while. It's good for the soul. With that in mind, we decided to cook dishes that were moderately healthy so there are no ifs and buts about what to eat. The following recipe was one of my favorite vegetable curries that was served at our Diwali / Thanksgiving holiday party last month. I love the addition of Paneer (Indian cheese) which added some nutritional value to the dish. Barely any of this dish was remaining towards the end of dinner. It was a great complement to the vegetable biryani and rotis that were also served. 

Ingredients:

- 12 oz Paneer, cut into 1" cubes

- 1 Medium size Cauliflower, cut into small florets

- Two 8oz Tomato Sauce cans (without added salt)

- 1 cup Frozen Carrots and Peas

- ½ Qt Half & Half (use Evaporated Milk for low cal version)
- 2 to 3 tbsp Vegetable Oil

Seasoning/Spices:
- 2½ tbsp Dhanjeera powder (powdered coriander and cumin seeds)
- ½ tsp Garam Masala

- 1 tsp Chili powder

- 1 tsp Turmeric

- 1 to 1½  tsp Salt
- 1 tbsp Kasoori Methi (optional)

Procedure:

In a non-stick skillet, heat oil and add paneer cubes. Stir until they are lightly fried. (Hint: Edges of the paneer should be brownish color). Then add dhanjeera powder, turmeric, chili powder, and garam masala. Mix well and then toss in the cauliflower florets. Add salt and cook the mixture under closed lid until the florets are cooked all the way through but are still firm. 

Then add tomato sauce and cook for 5 more minutes. Finally, add the frozen carrots and peas and half & half. 

 Cook for another 5 to 7 minutes or until the mixture is thick and the curry will be ready to be served. 

Lentil, The Other Protein

Easy Dal Makhani with Salsa

Cool Cucumber Salsa

Didn't think we would see much sun this summer...especially with all the rain in the last couple weeks. However by clockwork, in the third week of June, the sun came up and dried up all the rain. Additionally, in the last week, it scorched us all with temperatures in the high 80s and 90s. It hardly gave us time to adjust to climate and temperature changes. It's important to keep cool and stay refreshed in this weather.
Some of the ways, we stay cool is by enjoying yummy delights like mangoes, spritzers, iced teas, and salads. Summertime also brings a lot of families and friends together for backyard parties. We came up with this new fusion recipe for a salsa that incorporates cucumbers...and not just as a garnish but as the main ingredient. It has a bit of everything; heat, sweet, tang, and surprisingly crisp flavor.

Ingredients:
- 1 long firm Green Cucumber, peeled and chopped
- 2 Green chilies, chopped
- Walnut size ball of Tamarind
- 1½ tbsp of Brown Sugar
- 1 tbsp of Dhanjeera powder
- ¼ cup Coriander, chopped
- ½ tsp Salt (adjust to your taste)


Add a little water and soak tamarind until soft (or microwave for 30-40 seconds) and put aside. Put all the ingredients into a blender or food processor and use chop mode to mix all the ingredients well. Helpful Hint: Do not pulse until it's a smooth paste unless you want to drink the salsa. Pour out the mixture into a presentable dish and enjoy with your favorite chips.

Turning Up The Heat with Chili Poppers!!

You know what I miss most about "my India". The street food. And I don't mean like lamb brains or anything weird, like what you see on the travel shows. I'm referring to snacks like bhel puri, aloo tikki chaat, aloo papadi chaat, samosa chaat, and one of my favorites: chili poppers also known as chili pakora.

The chili poppers are made with long green chili peppers, which are usually stuffed with masala and batter fried.
As a kid, I used to love eating the fried batter part since the peppers were too spicy for me. But now I'm all grown up and I love eating every bit of the popper including the pepper. Woohoo, I've matured and figured out the best part of this snack. Either that or my mom figured out a way to get me to eat the peppers with her winning recipe. Isn't my mom the bestest!! For my recent birthday, she made these chili poppers and I ate like 10 of them in one sitting. They were that good!

Heat Seekers, come thither and try these spicy chili poppers...if you have what it takes!!

Ingredients:
- 10 Long Green Chilies (fresh, firm and straight)
- 2 cups of Vegetable Oil (for frying only)
  For the stuffing:
  - ¼ cup of Dry Coconut Powder
  - 1 ½ tsp of Dhan-Jeera powder
  - 1 tsp of Tamarind paste
  - ¼ tsp Salt (adjust to your taste)
  For the batter:
  - 1 ½ cups of Ladu Besan (flour)
  - ½ cup of Fine Besan (flour)
  - ¼ cup of Rice flour
  - 1 tsp of Ajwain seeds (also known as carom seeds, similar to thyme)
  - ¼ tsp of Red chili powder
  - ½ tsp of Salt (adjust to taste)
  - ¼ tsp of Soda Bicarbonate powder (cooking soda)

Procedure:
Make a slit into the green chilies length wise and carefully remove all the seeds. (Making sure not to cut till the very end.) Boil water in a big pot sufficient enough for you to dip the chilies into the water and remove from heat. Close the pot with a lid and allow it to stand for 10 minutes. Drain the chilies, making sure to remove all water. In a microwaveable bowl, measure out the dry coconut powder, add some water to moisten it and heat it with closed lid for 30-40 seconds. Remove from microwave and then mix it together with dhanjeera powder, tamarind paste and salt.

 

Take a teaspoon full of the mixture and stuff it into the chilies.

Click here to see video on how to stuff the peppers

Make sure not to over stuff them. (Hint: You should be able to close the slit once stuffed with masala.) In a medium sized bowl, mix all the dry ingredients for the batter and add water to make it into a pancake mix like consistency. Allow the batter to soak for at least 10-15 minutes. Heat oil in a frying pan. When you feel the heat from the oil on your palm from above the pan, you are ready for frying. Take each stuffed chili pepper, dip into the batter and coat it completely. Then slowly drop each one into the hot oil. Fry them until golden brown by turning each one over for even frying.

You are now ready to enjoy these spicy poppers. Kick it up a notch by slitting them open and stuffing them with finely chopped onions and a few drops of lime juice. They are sure to hit any one's spicy spot! Enjoy with a nice cold one!!

***Quick Tips:

- For all you Serious Heat Seekers, go ahead and leave the seeds in for a spicier kick.

Chunky Chana and Potato Dip

Oh thank heavens for Lentil goodness!

Ingredients: 

- 2 cups of Whole Chana (Black or Green Chana), soaked in water overnight

- 7.75 oz of Salsa (Spice level - Medium)

- 1 medium Potato

- 1 tbsp Ginger-garlic paste
- 1 tbsp Dhanjeera powder 
- ½ tsp chili powder

- ½ tbsp or as needed of Salt

- ½ cup of Cilantro/Coriander leaves, chopped

- 2 tbsp Vegetable Oil

Procedure:

Peel and cut the potato into cubes. In a pressure cooker, heat oil and add dhanjeera & chili powder and ginger-garlic paste. Then stir for 2 minutes. Next add salsa, the whole chana (soaked and drained) and potato pieces. Mix well and then add ½ cup of water and cook under pressure for 10 minutes. Slightly crush the chana and potatoes to make some gravy before the mixture cools down; add little bit of water if necessary. Then transfer the mixture into a serving dish and garnish with chopped coriander. Voila! It's ready to be served. 

***Quick Tips: 

- We like eating it with toasted naan/pita or multi-grain chips.  It's also great as a side with jeera rice, brown rice, or even quinoa.

- If you like this recipe, you may also like Chole curry made with chickpeas.  
- Dollop of sour cream optional!