ginger root

Vaghareli Rotli

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Nutrition of Each Serving

Note: Makes 4 Servings

  • 195 calories
  • 6g fat
  • 0mg cholesterol
  • 155mg sodium
  • 99mg potassium
  • 27g carbohydrate
    • 5g fiber
    • 4g sugar
  • 7g protein

Items Needed

Ingredients

  • 2 tablespoons peanuts
  • 1 cup whole wheat flour
  • 2½ cup water
  • 1 tablespoon canola oil
  • 1 teaspoon mustard seeds
  • 1 cup red onion
  • ½ teaspoon thai chili
  • ½ teaspoon ginger
  • ½ teaspoon turmeric
  • ½ teaspoon kosher salt
  • ½ cup greek yogurt

Equipment

  • Medium mixing bowl
  • Grate
  • Medium pan
  • Rolling pin
  • Plate

Steps

Preparation

  • Dice
    • 1 cup red onion
  • Mince
    • ½ teaspoon thai chili
    • ½ teaspoon ginger root
  • Measure
    • 1 cup whole wheat flour
    • 1½ cup water
    • ½ cup water
    • ½ cup water
    • 1 tablespoon canola oil
    • 1 teaspoon mustard seeds
    • ½ teaspoon turmeric
    • ½ teaspoon kosher salt
    • ½ cup greek yogurt
  • Prepare
    • Place 2 tablespoon raw peanuts into a small bowl
    • Fill the bowl with water
    • Microwave for 60 seconds
    • Once you remove from the microwave, leave peanuts in water for 20 minutes then remove from water

Cook

  1. In a medium mixing bowl add:
    • 1 cup whole wheat flour
    • Slowly mix ½ cup warm water into the flour
      • Only add enough water until you get a dough like mixture
  2. Once in a dough mixture, split into 8 even dough balls
  3. Place the large pan on medium heat
  4. Place grate on another burner
  5. Roll out each chapati then cook each chapati:
    • Place on dry hot pan and flip when white dots appear
      • Note: If the white dots do not show after a minute turn the burner to high heat.
    • Cook the other side of the chapati, once bubble start to rise then remove the chapati
    • Place the grate burner to high
    • Place the chapati on burner and flip once the chapati fills with air
    • Place cooked chapati on a plate
  6. Shred each chapati into quarter size
  7. In the large size sauce pan on medium heat add:
    • 1 tablespoon canola oil
    • 1 teaspoon mustard seeds
  8. Cover and wait for mustard seeds to pop or until fragrant (not all mustard seeds pop).
  9. Once mustard seeds have popped remove from heat and add:
    • 1½ cup water
    • 1 cup red onions
    • ½ teaspoon thai chili
    • ½ teaspoon ginger
    • ½ teaspoon kosher salt
    • ½ teaspoon turmeric
  10. Stir ingredients and bring to a boil for a few minutes.
    • Pro Tip: The mixture should be soup like. If it is now add cup warm water and stir.
  11. Medium/Lower heat and cover for 5 minutes.
  12. Remove cover, stir and add:
    • 8 shredded chapati
    • ½ cup warm water
  13. Continue stirring until all chapatis are soaked.
    • Pro Tip: The mixture should be thickening but still soup like. If it is now add ½ cup warm water and stir.
  14. Once they are soaked then cover and cook for 5 minutes (still on Medium/low heat).
  15. Remove cover, stir and add:
    • ½ cup greek yogurt
    • 2 tablespoons soaked peanuts
    • Pro Tip: If the mixture is sticky add ½ cup warm water and stir.
    • Flavor Test:  You should start to taste to see if you want to adjust the flavor. Below are recommended incremental measurements you could use to adjust flavor:
      • pinch of salt
      • ¼ teaspoon thai chili
      • ¼ teaspoon ginger

Toor Dal (Split Yellow Pigeon Peas)

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UnknownNutrition of Each Serving

Note: Makes 8 Servings

  • 209 calories
  • 5g fat
  • 0mg cholesterol
  • 156mg sodium
  • 673mg potassium
  • 30g carbohydrate
    • 8g fiber
    • 1g sugar
  • 11g protein

Items Needed

Ingredients

  • 1 cup of toor dal
  • 5 cups of water
  • 1 cup tomato
  • ¾ teaspoon ginger root
  • ¼ teaspoon thai chili
  • 1 dried chili
  • ½ teaspoon turmeric
  • 2 teaspoon coriander powder
  • 1 teaspoon kosher salt
  • ½ teaspoon tamarind paste
  • 2 tablespoon raw peanuts
  • 2 tablespoons canola oil
  • 1 teaspoon yellow mustard seeds
  • ½ cup cilantro

Equipment

  • crock pot
  • medium sauce pan
  • medium pan
  • immersion blender

Steps

Preparation

  • Soak for at least 30 minutes (then strain)
    • 2 tablespoons raw peanuts
    • ¾ cup hot water
  • Pull apart
    • 1 dried chili
  • Destem and chop
    • ½ cup cilantro
  • Chop
    • 1 cup tomato
  • Mince
    • ¾ teaspoon ginger root
    • ¼ teaspoon thai chili
  • Measure
    • 3 cups of water
    • 1 cup of water
    • 1 cup of water
    • ½ teaspoon turmeric
    • 2 teaspoon coriander powder
    • 1 teaspoon kosher salt
    • ½ teaspoon tamarind paste
    • 2 tablespoon raw peanuts
    • 2 tablespoons canola oil
    • 1 teaspoon yellow mustard seeds

Cook

  1. Using a crock pot you will cook the dal. Put the crock pot at low heat then add:
    • 1 cup toor dal
    • 3 cups water
  2. Cook for 3-4 hours and periodically stir.
    • Pro Tip: If the water burns off and the dal gets stuck to the bottom add ⅓ cup of water and stir. 
  3. Once the dal has completely broken down and there are no chunks turn off the crock pot.
  4. Add the cooked dal into a medium sauce pan and then turn to medium heat.
  5. While the dal is warming up slowly add 1 cup of water and constantly stir.
  6. Once the cup of water is added use an immersion blender to smooth out the dal.
    • Pro Tip: If the water burns off and the dal gets stuck to the bottom add 2 tablespoons of water and stir. 
  7. Once the immersion blender has mixed all of the dal add:
    • ¾ teaspoon ginger root
    • ¼ teaspoon thai chili
    • ½ cup tomato
    • ½ teaspoon turmeric
    • 2 teaspoon coriander powder
    • 1 teaspoon kosher salt
    • ½ teaspoon tamarind paste
    • 2 tablespoon raw peanuts
  8. Bring to a boil for a few minutes then lower to simmer and cook for 10-15 minutes.
    • Pro Tip: Periodically stir to avoid the dal from sticking to the bottom of the saucepan. If needed add 2 tablespoons of water and stir.
  9. While the dal is cooking in a  medium pan at medium heat add:
    • 2 tablespoons canola oil
    • 1 teaspoon yellow mustard seeds
    • 1 whole dried chili
    • ½ cup tomato
  10. Cover pan with lid until yellow mustard seeds begin to pop.
  11. Lower heat once all mustard seeds are dark brown(almost black) and continue to cook for a few minutes
    • Pro Tip: Periodically stir to avoid the tomato from sticking to the bottom of the pan. If needed add 2 tablespoons of water and stir.
  12. Once the tomatoes are soft and the mixture is thick remove from heat.
  13. return to the dal sauce pan and add:
    • the tomato mixture from the pan
    • 1 cup of water
    • ½ cup cilantro
  14. Cook for a few minutes.
    • Flavor Test:  You should start to taste to see if you want to adjust the flavor. Below are recommended incremental measurements you could use to adjust flavor:
      • ¼ teaspoon ginger root
      • pinch of salt
      • pinch of thai chili
  15. If you added any additional spice cook for another 5 minutes if not you can remove from heat. 

Serving Recommendation

I recommend you pair with Indian rice.

Khandvi

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Nutrition of Each Serving

img_5017Note: Makes 12 Servings

  • 68 calories
  • 4g fat
  • 2mg cholesterol
  • 61mg sodium
  • 95mg potassium
  • 6g carbohydrate
    • 1g fiber
    • 2g sugar
  • 3g protein

Items Needed

Ingredients

  • ¼ teaspoon fresh ginger root
  • ¼ teaspoon thai chili
  • ¾ cup plain whole fat yogurt
  • 1 cup besan flour
  • 1¼ cup water
  • ¼ teaspoon turmeric
  • ½ teaspoon kosher salt
  • 1 tablespoon canola oil
  • 1½ teaspoon mustard seeds
  • [optional] ¼ cup shredded dried coconut
  • [optional] ½ cup cilantro

Equipment

  • sauce pan
  • small pan
  • spatula
  • flipping spatula
  • aluminum foil

Steps

Preparation

  • Chop
    • [optional] ½ cup cilantro
  • Mince
    • ¼ teaspoon fresh ginger root
    • ¼ teaspoon thai chili
  • Measure
    • ¾ cup yogurt
    • 1 cup besan flour
    • ½ cup water
    • ½ cup water
    • ¼ cup water
    • ¼ teaspoon turmeric
    • ½ teaspoon kosher salt
    • 1 tablespoon canola oil
    • 1½ teaspoon mustard seeds
    • [optional] ¼ cup shredded dried coconut

Cook

  1. Cut two 24″ aluminum foil sheets and lay them on the counter
  2. In a medium bowl mix the following until smooth (pancake batter thickness):
    • ¾ cup yogurt
    • 1 cup besan flour
    • ½ cup water
  3. Mix and slowly add ½ cup water while mixing.
  4. Continue to mix and add ¼ cup water.
  5. Once mixed add:
    • ¼ teaspoon turmeric
    • ¼ teaspoon fresh ginger root
    • ¼ teaspoon thai chili
    • ½ teaspoon kosher salt
  6. Continue mixing until smooth
  7. Pour the entire mixture into a sauce pan on medium heat
  8. Constantly stir the mixture in the sauce pan and you might need to:
    • Lower the heat to avoid lumps
    • Add ¼ cup of water to avoid sticking to the bottom of the pan
  9. Stir until the mixture has a sheen and taste to make sure the besan flour is cooked
  10. Then place on the lowest heat and pour the mixture on the aluminum sheets
  11. With a flipping spatula spread the mixture out so it is 2 millimeters thick
  12. While the mixture drys make the topping oil:
    • Using a small pan on medium heat and add:
      • 1 tablespoon canola oil
      • 1½ teaspoon mustard seeds
    • Cover with lid until mustard seeds begin to pop and remove from heat once the mustard seeds turn dark brown
  13. Once the mixture is dry (can lift the side and it easily separates from the aluminum foil) drag a knife to cut the mixture into 1½ inch sheets
  14. Lift the end and individually roll each sheet
  15. Place each completed roll onto a plate
  16. Once all are on the plate top with the topping oil

Serving Recommendation

Top with cilantro and shredded dried coconut.

Matar Paneer

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img_4826Nutrition

Note: Makes 4 Servings

  • 396 calories
  • 26g fat
  • 61mg cholesterol
  • 298mg sodium
  • 735mg potassium
  • 25g carbohydrate
    • 6g fiber
    • 8g sugar
  • 19g protein

Items Needed

Ingredients

  • 3 cups roma tomatoes
  • 2 cups white onion
  • 8oz paneer
  • 1 cup peas
  • 1 teaspoon ginger root
  • 1 teaspoon garlic
  • ½ teaspoon thai chili
  • ½ teaspoon red chili powder
  • ¾ teaspoon kosher salt
  • 2 teaspoons coriander powder
  • ½ teaspoon turmeric
  • ¼ teaspoon garam marsala
  • 1 teaspoon cumin seeds
  • 3 teaspoon canola oil

Equipment

  • 1 large pans
  • blender
  • spatula

Steps

Preparation

  • Defrost
    • 1 cup peas
  • Dice into cubes
    • 3 cups roma tomatoes
    • 2 cups white onion
    • 8oz paneer
  • Mince
    • 1 teaspoon ginger root
    • 1 teaspoon garlic
    • ½ teaspoon thai chili
  • Measure
    • ½ teaspoon red chili powder
    • ¾ teaspoon kosher salt
    • 2 teaspoons coriander powder
    • ½ teaspoon turmeric
    • ¼ teaspoon garam marsala
    • 1 teaspoon cumin seeds
    • 1 teaspoon canola oil
    • 2 teaspoon canola oil

Cook

  1. Bring large pan to high heat and add:
    • 1 tablespoon canola oil
    • 8oz diced paneer
  2. Once paneer is golden on all sides remove the paneer from the pan and place on the side.
  3. Using the same pan (with the remaining oil) bring to high heat and add:
    • 2 cups diced white onion
    • 1 teaspoon ginger root
    • 1 teaspoon garlic
    • ½ teaspoon thai chili
  4. Once onions turn clear add 3 cups diced roma tomatoes.
  5. Once tomatoes have softened remove pan from heat.
  6. Place everything from the pan into the blender. Blend until soup like consistency.
  7. Bring large pan to medium heat and add:
    • 2 teaspoon canola oil
    • 1 teaspoon cumin seeds
  8. Remove from heat once all cumin seeds are dark brown (almost black) then add:
    • contents of the blender
    • ¾ teaspoon kosher salt
    • ½ teaspoon turmeric
    • ½ teaspoon red chili powder
    • 2 teaspoons coriander powder
  9. Cook until thick then add:
    • 1 cup of peas
    • ¼ teaspoon garam marsala
    • 8oz cooked paneer
  10. Once peas have cooked I would recommend you confirm you have the flavor that you want.
    • Flavor Test: If you need more flavor below is the recommended incremental measurements. Once you add the ingredients let cook for 5 minutes and favor test again.
      • ¼ teaspoons ginger
      • ¼ teaspoons garlic
      • pinch of thai chili
      • ¼ teaspoon kosher salt
    • Pro Tip: If mixture is to thick add 1 tablespoon a water then mix and continue until you get the consistency you are looking for.

Khaman Dhokla

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Screen Shot 2020-08-21 at 9.54.31 AM

Nutrition of Each Square 

Nutrition of Each Square

Note: Makes 16 squares
  • 47 calories
  • 1g fat
  • 1mg cholesterol
  • 80mg sodium
  • 85mg potassium
  • 6g carbohydrate
    • 1g fiber
    • 2g sugar
  • 2g protein

Ingredients

  • ½ teaspoon thai chili
  • ½ teaspoon kosher salt
  • ¾ teaspoon fresh ginger root
  • 2 teaspoon fresh lemon juice
  • 2 teaspoon sugar
  • pinch of turmeric 
  • ¼ teaspoon baking powder
  • ½ teaspoon baking soda
  • 2 teaspoon canola oil
  • 1½ cup besan flour
  • ½ cup yogurt
  • ¾ cup water
  • 1 tablespoons water
  • 1½ teaspoon mustard seeds

Optional Ingredients:

  • fresh cilantro
  • shaved dried coconut

Equipment

  • steamer
  • small pan
  • spatula

Steps

Preparation

  • Mix the dhokla dough a minimum of 2 hours before you cook
    • 1½ cup besan flour
    • ½ cup yogurt
    • ¾ cup water
  • Mince
    • ¾ teaspoon fresh ginger root
    • ½ teaspoon fresh thai chili
  •  Measure
    • ½ teaspoon kosher salt
    • 1 teaspoon fresh lemon juice
    • 1 teaspoon fresh lemon juice
    • 1 teaspoon sugar
    • 1 teaspoon sugar
    • 1 tablespoons water
    • pinch of turmeric 
    • ¼ teaspoon baking powder
    • 1 teaspoon canola oil
    • 1½ teaspoon mustard seeds
    • ½ teaspoon baking soda

Cook

  1. Add the following to the dough mixture:
    • ½ teaspoon thai chili
    • ½ teaspoon kosher salt
    • ¾ teaspoon fresh ginger root
    • 1 teaspoon fresh lemon juice
    • 1 teaspoon sugar
    • pinch of turmeric 
    • ¼ teaspoon baking powder
  2. Place 1 teaspoon canola oil in the pan you will cook the dhokla in and coat all sides of the pan.
  3. Add the water to the steamer and bring it to a boil
  4. Once the steamer is boiling add ½ teaspoon baking soda to the dhokla dough. Pro-Tip: Dhokla dough should double in size and become really bubbly. 
  5. Pour the dhokla dough into the oiled pan. 
  6. Place the pan into the steamer and let cook for 12 minutes. Pro-Tip: Do not let he dough be thicker than 1 inch in the pan because it could require you to cook for longer.
    • Toothpick Test: Stick a toothpick into the center of the dhokla. If there is wet batter still on the toothpick, it needs more time in the oven. If it comes out clean, your cake is done.
  7. Once the dhokla is cooked remove it from the steamer and place on the side to cool.
  8. Bring small pan to high heat and add:
    • 1 teaspoon canola oil
    • 1½ teaspoon mustard seeds
  9. Cover with lid until mustard seeds begin to pop.
  10. Remove from heat confirm all mustard seeds are dark brown(almost black) then add:
    • 1 teaspoon fresh lemon juice
    • 1 teaspoon sugar
    • 1 tablespoons water
  11. Bring the pan to a boil for 1 minute than remove from heat. 
  12. Remember to check the flavor!
    • Flavor Test: If you need more flavor add what you need! Once you add the ingredients let simmer for 5 minutes and check that you got the favor you wanted. Below are some recommended measurements:
      • pinch of thai chili
      • ¼ teaspoon minced garlic cloves
      • ¼ teaspoon fresh ginger root
      • ¼ teaspoon kosher salt
  13. Remove the dhokla from the pan and pour the contents of the small pan evenly over the top of the dhokla. Cut the dhokla into even parts and top with optional ingredients.
    • Optional: Add diced Cilantro and shaved coconut to the top. 

 

Corn Shaak

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MakesCorn Shaak

8 servings

Nutrition of Each Serving

  • 182 calories
  • 5g fat
  • 0mg cholesterol
  • 36mg sodium
  • 29mg potassium
  • 35g carbohydrate
    • 4g fiber
    • 13g sugar
  • 6g protein

Ingredients

  • 8 ear’s of corn
  • 2 tablespoons peanuts
  • ¼ teaspoon fresh ginger root
  • ¾ teaspoon garlic
  • 2 tablespoons raisens
  • 1½ teaspoon canola oil
  • 1 tablespoon sesame seeds
  • ½ teaspoon mustard seeds
  • ¼ teaspoon turmeric
  • ¼ teaspoon kosher salt
  • ¼ teaspoon thai chili
  • optional: ½ cup water

Equipment

  • grater
  • large bowl
  • spatula
  • large pan with lid

Steps

Preparation

  • Grate the corn off the cob and keep all the liquid
    • 8 ear’s of corn
  • Coarsely chop
    • 2 tablespoons peanuts
  • Mince
    • ¼ teaspoon fresh ginger root
    • ¾ teaspoon garlic
    • ¼ teaspoon thai chili
  • Measure
    • 1½ teaspoon canola oil
    • ½ teaspoon mustard seeds
    • 2 tablespoons raisens
    • 1 tablespoon sesame seeds
    • ¼ teaspoon turmeric
    • ¼ teaspoon kosher salt
    • optional: ½ cup water

Cook

  1. Bring large pan to medium heat and add:
    • 1½ teaspoon canola oil
    • ½ teaspoon mustard seeds
  2. Cover with lid until mustard seeds begin to pop.
  3. Remove from heat and add:
    • 8 grated corn with all liquid
    • ¼ teaspoon fresh ginger root
    • ¾ teaspoon garlic
    • ¼ teaspoon thai chili
    • 2 tablespoons peanuts
    • 2 tablespoons raisens
    • 1 tablespoon sesame seeds
    • ¼ teaspoon turmeric
    • ¼ teaspoon kosher salt
  4. Put pan back on medium heat and bring to a simmer.
    • Pro-Tip: If your corn is beginning to stick lower the heat or if your corn was really dry add ½ cup of water
  5. Periodically Stir the pan to make sure the corn is not sticking/burning and after 15 minutes you can taste.
    • Flavor Test: If you need more flavor below is the recommended incremental measurements. Once you add the ingredients let cook for 5 minutes and favor test again.
      • ¼ teaspoons garlic
      • ¼ teaspoons ginger root
      • pinch of thai chili
      • ¼ teaspoon kosher salt

Gujarati Kadhi

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Makes

6 servings

Nutrition of Each Serving

  • 124 calories
  • 5g fat
  • 3mg cholesterol
  • 229mg sodium
  • 345mg potassium
  • 16g carbohydrate
    • 2g fiber
    • 2g sugar
  • 6g protein

Ingredients

  • 2 cup yogurt
  • 5 tablespoons basin flour
  • 2½ cup water
  • ½ teaspoons ginger root
  • 1 teaspoon jalapeño
  • ½ teaspoon salt
  • ¼ teaspoon turmeric
  • 6 curry leaves
  • 1 teaspoon canola oil
  • 1 teaspoon cumin seeds
  • 1 teaspoon butter
  • 1 teaspoon sugar

 Equipment

  • large pan
  • spatula
  • medium bowl
  • whisk

Steps

Preparation

  • Wash & Dry
    • 6 curry leaves
  • Measure
    • 2 cup whole fat plain yogurt
    • 5 tablespoons gram flour
    • 2 cup warm water
    • ½ cup cold water
    • ½ teaspoon salt
    • ¼ teaspoon turmeric
    • 1 teaspoon canola oil
    • 1 teaspoon cumin seeds
    • 1 teaspoon butter
    • 1 teaspoon sugar
  • Grate
    • ½ teaspoons ginger root
  • Mince
    • 1 teaspoon jalapeño

Cooking Time

  1. To create the yogurt mixture add the following ingredients in a bowl:
    • 2 cup yogurt
    • 5 tablespoons gram flour
    • 2 cup cold water
    • ½ teaspoon salt
    • ¼ teaspoon turmeric
    • 1 teaspoon jalapeño
    • ½ teaspoons ginger root
    • 1 teaspoon sugar
  2. Whisk the mixture together until frothy and place to the side.
  3. Bring large pan to high heat and add:
    • 1 teaspoon canola oil
    • 1 teaspoon cumin seeds
    • 1 teaspoon butter
    • 6 curry leaves
  4. Stir the ingredients and once the cumin seeds are almost black, lower the heat to medium. Then add:
    • the entire bowl of the yogurt mixture
    • ½ cup of cold water
  5. Constantly stir and bring the mixture to a simmer you might need to increase the heat.
    • Flavor Test: If you need more flavor below is the recommended incremental measurements. Once you add the ingredients let cook for 5 minutes and favor test again.
      • ¼ teaspoons ginger root
      • ¼ teaspoon jalapeño
      • ¼ teaspoon salt
  6. If Kadhi is too thick you can stir in ½ cup of cold water and cook for another 5 minutes.

Moong Dal Khichdi

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Makes

6 services

Nutrition of Each Serving

  • 92 calories
  • 5g fat
  • 10mg cholesterol
  • 105mg sodium
  • 140mg potassium
  • 10g carbohydrate
    • 1g fiber
    • 2g sugar
  • 2g protein

Ingredients

  • ¾ cup moong dal
  • 1 cup rice
  • 1 teaspoon canola oil
  • 1 teaspoon mustard seeds
  • ¼ teaspoon turmeric
  • ½ teaspoon kosher salt
  • 2 cups warm water (80°F)
  • 2 tablespoons butter
  • 1 teaspoon ginger
  • 1 teaspoon jalapeño
  • 1 bundle of cilantro

Equipment

  • spatula
  • large pan

Steps

Preparation

  1. Soak over night and rinse
    • ¾ cup moong dal in 3 cups of water
    • 1 cup rice in 3 cups of water
  2. Grate
    • 1 teaspoon ginger
  3. Mince
    • 1 teaspoon jalapeño
  4. Measure
    • 1 teaspoon canola oil
    • 1 teaspoon mustard seeds
    • ¼ teaspoon turmeric
    • ½ teaspoon kosher salt
    • 2 cups warm water (80°F)
    • 2 tablespoons butter

Cook

  1. Place large pan on medium heat and add the following:
    • 1 teaspoon canola oil
    • 1 teaspoon mustard seeds
  2.  Once the mustard seeds have begun to pop add:
    • 1 cup rice
    • 2 tablespoons butter
    • 1 teaspoon ginger
    • ¼ teaspoon turmeric
    • 1 teaspoon jalapeño
    • ½ teaspoon kosher salt
    • 2 cups warm water (80°F)
    • ¾ cup moong dal
  3. stir a few times and bring to a boil
  4. Let boil for a few minutes then reduce the heat and let simmer for 10 minutes.
  5. Taste Test: If you decide to add any of the following ingredients you will need to bring to a boil and stir for a few minutes before removing from heat:
    • ginger
    • salt
    • jalapeño

Recommendations

  • Serve topped with fresh cilantro.

Baingan Bharta

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IMG_4088Makes

4 servings

Nutrition of Each Serving

  • 291 calories
  • 18g fat
  • 0mg cholesterol
  • 370mg sodium
  • 1159 mg potassium
  • 31g carbohydrate
    • 7g fiber
    • 5g sugar
  • 10g protein

Ingredients

  • 2 teaspoons cumin seeds
  • 2 tablespoons canola oil
  • 1 teaspoon kosher salt
  • 2 teaspoons coriander
  • ½ teaspoon turmeric
  • ½ cup warm water (~80°F)
  • 1½ cup yellow onion
  • 1½ cup tomato
  • 1 tablespoon fresh garlic
  • 1 teaspoon fresh ginger root
  • 1 jalapeño

Equipment

  • large pan with lid
  • spatula

Steps

Preparation

  • Measure
    • 2 teaspoons cumin seeds
    • 2 tablespoons canola oil
    • 1 teaspoon kosher salt
    • 2 teaspoons coriander powder
    • ½ teaspoon turmeric
    • ½ cup warm water
  • Dice
    • 1½ cup yellow onion
    • 1½ cup tomato
  • Mince
    • 1 tablespoon garlic
    • 1 teaspoon ginger
    • 1 jalapeño

Cook

  1. Preheat the oven at 400°F
  2. Place the 2 eggplants on a baking sheet into the 400°F oven for 45 minutes.
  3. Once the eggplants are shriveled and soft remove them from the oven and let them cool.
  4.  Once the eggplant has cooled, discard the skin and dice the eggplant into cubes. Place to the eggplant cubes into a bowl and set to the side.
  5. Put a large pan on medium heat and add:
    • 2 tablespoons canola oil
    • 2 teaspoons cumin seeds
  6. Once cumin seeds have roasted (turned dark brows) turn the heat to low and add 1½ cup of diced yellow onion.
  7. On medium wait until the yellow onion is fully cooked (turned clear) then add:
    • ½ cup warm water
    • 1 tablespoon minced garlic
    • 1 teaspoon kosher salt
    • ½ teaspoon turmeric
    • 1 teaspoon minced ginger
    • 1½ cup diced tomato
    • 1 minced jalapeño
  8. On medium wait until the tomato’s are soft then add:
    • 2 roasted, peeled, chopped eggplant with all the juice
  9. Mix together for 5 minutes then cover for 15 – 20 minutes.
    • Note: Make sure to periodically check on the dish and stir so the ingredients do not burn.
  10. Once the eggplant is fully broken down, taste and add:
    • 2 teaspoons coriander powder
    • Note: If you want to add any additional spices I would recommend to taste and add them here.
  11. Cook for another 5 minutes if there is excess water cook on high heat and stir to avoid burning the eggplant.

Moong Dal

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Makes

4 servings

Nutrition of Each Serving

  • 152 calories
  • 8g fat
  • 0mg cholesterol
  • 235mg sodium
  • 211mg potassium
  • 14g carbohydrate
    • 3g fiber
    • 3g sugar
  • 4g protein

Ingredients

  • 1 cup moong dal (yellow lentil)
  • 2 tablespoons canola oil
  • 1 teaspoon mustard seeds
  • ¾ teaspoon kosher salt
  • 2¼ cup water
  • ¼ teaspoon turmeric
  • ½ teaspoon garlic clove
  • ½ teaspoon fresh ginger root
  • 1 teaspoon jalapeño
  • 1 cup red onion
  • 1 cup roma tomato
  • 1 cup spinach

Equipment

  • medium sauce pan
  • large pan
  • spatula

Steps

Preparation

  • Soak in water overnight. Rinse/strain with water until the water runs clear.
    • 1 cup moong dal
  • Measure
    • 2 tablespoons canola oil
    • 1 teaspoon mustard seeds
    • ¾ teaspoon kosher salt
    • 1¾ cup water
    • ½ cup water
    • ¼ teaspoon turmeric
  • Mince
    • ½ teaspoon fresh garlic
    • ½ teaspoon fresh ginger
    • 1 teaspoon jalapeño
  • Dice
    • 1 cup onion
    • 1 cup tomato
    • 1 cup spinach

Cook

  1. In a medium sauce pan add:
    • 1 cup soaked/rinsed moong dal
    • 1¾ cup of water
  2. Let moong dal simmer for 30 minutes. Periodically check in and stir to make sure the moong dal does not burn.
    • Note: You might need to add more water to avoid from burning. The goal is to breakdown the moong dal into an oatmeal like consistency.
  3. In a large pan on medium heat add:
    • 2 tablespoons canola oil
    • 1 teaspoon mustard seeds
  4. Cover the large pan, once the mustard seeds pop and brown remove the lid.
  5. Turn the heat to low and add:
    • 1 cup onion
  6. Bring the large pan back to medium heat and add:
    • ¾ teaspoon kosher salt
    • 1 cup tomato
    • ½ cup water
    • ¼ teaspoon turmeric
    • ½ teaspoon fresh garlic
    • ½ teaspoon fresh ginger
    • 1 teaspoon jalapeño
    • 1 cup spinach
  7. Bring the large pan to a boil for a few minutes then add the cooked moong dal (oatmeal like consistency).
  8. Taste the dish to see if any additional flavor is needed.
  9. Bring the large pan to a boil for a few minutes and remove from heat.

Saag Paneer

Cameron Patel Tags: , , , , , , , , , , , , , , , , , , , 1 Comment

Makes

6 serving

Nutrition of Each Serving

  • 447 calories
  • 30g fat
  • 61mg cholesterol
  • 353mg sodium
  • 1388mg potassium
  • 29g carbohydrate
    • 7g fiber
    • 3g sugar
  • 24g protein

Ingredients

  • 1 jalapeño
  • 5 garlic cloves
  • 1 teaspoon ginger root
  • 12oz paneer
  • 16oz frozen spinach
  • 1 cup red onion
  • 1 teaspoon canola oil
  • 1 teaspoon kosher salt
  • ½ teaspoon turmeric
  • 1 teaspoon coriander
  • ¼ teaspoon garam masala
  • 1 tablespoon cumin seeds

Equipment

  • blender
  • spatula
  • frying pan

Steps

Preparation

  • Mince
    • 1 jalapeño
    • 5 garlic cloves
    • 1 teaspoon ginger
  • Chop
    • Dice 1 cup red onion, the smaller the better.
    • Cut 12oz paneer into small cubes.
  • Measure
    • ½ kosher salt
    • ¼ kosher salt
    • ½ turmeric
    • 1 teaspoon coriander seed powder
    • ½ teaspoon garam masala (personal preference)
    • 1 tablespoon cumin seeds
    • 2 tablespoons canola oil
    • 4 tablespoons warm water
  • Thaw
    • Place the 16oz frozen spinach into a bowl and microwave for 5 minutes. Then place the 16 oz of frozen spinach into the blender and blend until they are smooth consistency.
  • Nice to have
    • Plate with with a paper towel

Cook

  1. Place the pan on medium heat and add 2 tablespoons canola oil.
  2. Once the canola oil is boiling hot add the cut 12oz paneer.
  3. Once the panner is golden brown on all sides, remove the panner from the pan and place them on the plate with a paper towel. Place to the side you will not use the paneer again until the final step of the dish.
  4. With the remaining oil in the saucepan turn the heat to high and add 1 tablespoon of cumin seeds.
  5. Once the cumin seeds have begun to change color and become fragrant add 1 cup of diced red onion adjust the heat to medium and stir.
  6. Once onions have fully cooked (turned clear), add the following ingredients into the pan:
    • 1 minced jalapeño
    • 5 minced garlic cloves
    • 1 teaspoon ginger
    • 4 tablespoons warm water
  7. Still using medium heat stir for a few minutes then add the following ingredients:
    • ½ teaspoon kosher salt
    • ½ teaspoon turmeric
    • 1 teaspoon coriander seed powder
  8. Stir for a few minutes then add:
    • blended 16 oz frozen spinach
    • ¼ kosher salt
    • 0 – ½ teaspoon garam masala (personal preference)
  9. For 5 minutes continue to stir on medium – high heat to let the garlic and spinach cook.
    • Note: To avoid burning the spinach add tablespoons of warm water and keep the smooth liquid consistency.
  10. Once garlic and spinach appear to be cooked add the cooked paneer to the pan.
    • Note: To avoid burning the spinach add tablespoons of warm water and keep the smooth liquid consistency.
    • I highly recommend you taste and adjust any spices before the next step.
  11. Cook for 5 minutes and the pan should reach a boil. Remove from heat once paneer has softened.

Chana Masala

Cameron Patel Tags: , , , , , , , , , , , , , , , , , , , , , , 1 Comment

Makes

2 Servings

Nutrition of Each Serving

  • 453 calories
  • 21g fat
  • 0g cholesterol
  • 1184 mg sodium
  • 703mg potassium
  • 44g carbohydrates
    • 14 g fiber
    • 7g sugar
  • 12g protein

Ingredients

  • ¾ cup red onion
  • 1 cup roma tomatoes
  • ¼ teaspoon fresh ginger root
  • ¼ teaspoon fresh jalapeño
  • ½ teaspoon fresh cloves garlic
  • 1 teaspoon mustard seeds
  • ¼ teaspoon turmeric
  • ¼ teaspoon garam masala or ½ teaspoon chana masala
  • ½ teaspoon kosher salt
  • 3 tablespoon canola oil
  • 1 teaspoon coriander
  • 1 can garbanzo beans (15 oz)

Equipment

  • small sauce pan
  • spatula

Steps

Preparation

  • Dice
    • ¾ cup onion
    • 1 cup tomatoes
  • Mince
    • ¼ teaspoon fresh ginger
    • ¼ teaspoon fresh jalapeño
    • ½ teaspoon fresh cloves garlic
  • Measure
    • 3 tablespoon canola oil
    • 1 teaspoon mustard seeds
    • ¼ teaspoon turmeric
    • ¼ teaspoon garam masala or ½ teaspoon chana masala
    • ½ teaspoon salt
    • 1 teaspoon coriander
  • Canned Ingredients
    • Open and rinse in cold water 1 can garbanzo beans (15 oz)

Cook

  1. Place small sauce pan on medium heat and add:
    • 3 tablespoon canola oil
    • 1 teaspoon mustard seeds
  2. Wait for mustard seeds to pop and lower heat and cover for 5 minutes.
  3. Once the mustard seeds are full dark, stir, bring the heat back to medium and add:
    • ¾ cup onion
    • ½ cup warm water (90°F)
  4. Once onions have fully cooked (turned clear) then add:
    • ¼ teaspoon turmeric
    • ¼ teaspoon fresh ginger
    • ¼ teaspoon fresh jalapeño
    • ½ teaspoon fresh cloves garlic
    • ¼ teaspoon garam masala or ½ teaspoon chana masala
    • ½ teaspoon salt
    • 1 cup tomatoes
    • ½ cup warm water (90°F)
  5. Cover the small sauce pan and let simmer on low heat for 15 minutes.
  6. Stir the small sauce pan and add:
    • ½ cup warm water (90°F)
    • 1 teaspoon coriander
    • 1 can garbanzo beans (rinsed)
  7. Bring to a simmer and cover for 15 minutes.
    • Note: The goal is to burn off the excess liquid.