red onion

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

Gobi Shaak (Cauliflower Curry)

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Nutrition of Each Serving

cauliflower.jpgNote: Makes 4 Servings

  • 233 calories
  • 13g fat
  • 0mg cholesterol
  • 510mg sodium
  • 696mg potassium
  • 26g carbohydrate
    • 5g fiber
    • 3g sugar
  • 7g protein

Items Needed

Ingredients

  • 1 cup cauliflower
  • 1 cup red onion
  • 1 teaspoon garlic
  • 1 teaspoon ginger
  • ¼ teaspoon turmeric
  • ¼ teaspoon thai chili
  • ½  teaspoon kosher salt
  • ½ cup water
  • 1 cup tomatoes
  • 2 teaspoon coriander
  • ½ cup frozen green peas
  • ¼ teaspoon garam marsala
  • 2 tablespoons canola oil
  • 1 teaspoon yellow mustard seeds
  • 1 teaspoon cumin seeds
  • 2 tablespoon water

Equipment

  • microwave
  • large plate
  • spatula
  • medium sauce pan

Steps

Preparation

  • Defrost
    • ½ cup frozen green peas
  • Chop
    • 1 cup cauliflower
    • 1 cup red onions
    • 1 cup tomatoes
  • Mince
    • 1 teaspoon garlic
    • 1 teaspoon ginger root
    • ¼ teaspoon thai chili
  •  Measure
    • 2 tablespoon water
    • 2 tablespoons canola oil
    • 1 teaspoon yellow mustard seeds
    • 1 teaspoon cumin seeds
    • ¼ teaspoon turmeric
    • ½  teaspoon kosher salt
    • ½ cup water
    • 2 teaspoon coriander
    • ¼ teaspoon garam marsala

Cook

  1. To partially cook the cauliflower place them on a dish, pour 2 tablespoons of water evenly over the cauliflower, cover and microwave for 3 minutes.
  2. Once you remove from the microwave sprinkle kosher salt on the cauliflower and place it to the side.
  3. In a medium sauce pan on medium heat add:
    • 2 tablespoons canola oil
    • 1 teaspoon yellow mustard seeds
    • 1 teaspoon cumin seeds
  4. Cover with lid until yellow mustard seeds begin to pop.
  5. Remove from heat confirm all mustard seeds are dark brown(almost black) then add:
    • 1 cup red onion
    • 1 teaspoon garlic
    • 1 teaspoon ginger
    • ¼ teaspoon turmeric
    • ¼ teaspoon thai chili
    • ½  teaspoon kosher salt
    • ½ cup water
    • 1 cup tomatoes
    • 2 teaspoon coriander
    • ½ cup frozen green peas
    • ¼ teaspoon garam marsala
  6. Return pan to medium heat and cook until the onions are clear and the tomatoes are soft.
    • ProTip: Periodically stir to avoid anything sticking to the bottom of the pan you can also add 1 tablespoon of water to help thicken the mixture if needed.
  7. Once the onions are clear, tomatoes are soft and the mixture has thickened add:
    • 1 cup partially cooked cauliflower
  8. Stir the pan until the cauliflower is completely coated.
    • 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
      • ¼ teaspoon garlic
      • pinch of salt
      • pinch of thai chili
  9. Cook for ~15 minutes until the cauliflower is completely cooked.

Serving Recommendation

I recommend you pair with Indian rice.

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

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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

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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.