Guest guest Posted August 15, 2001 Report Share Posted August 15, 2001 Madhur Jaffrey's Chana Dal Masala Vegetable Stew Okra, Tomato and Chickpea Curry Lentil Stew Rajma (Vegetarian Chili) * Exported from MasterCook * Madhur Jaffrey's Chana Dal Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Indian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups chana dal or yellow split peas -- picked over, washed & drained 5 cups water 1/2 teaspoon ground turmeric 2 thin slices unpeeled ginger 1/4 teaspoon salt -- (to 1 tsp) 1/4 teaspoon garam masala 3 tablespoons ghee or vegetable oil 1/2 teaspoon whole cumin seeds 1 clove garlic -- (to 2) peeled & chopped 1/4 teaspoon red chili powder -- (to 1/2 tsp) Put the dal in a heavy pot along with the water. Bring to a boil and remove any surface scum. Add the turmeric and ginger. Cover, leaving the lid just very slightly ajar, turn heat to low, and simmer gently for one and a half hours or until the dal is tender. Stir every 5 minutes or so during the last half hour of cooking to prevent sticking. Remove the ginger slices. Add the salt and garam masala to the dal. Stir to mix. Heat the ghee in a small frying pan over medium heat. When hot, put in the cumin seeds. A couple of seconds later, put in the garlic. Stir and fry until the garlic pieces are lightly browned. Put the chili powder into the pan. Immediately lift the pan off the heat and pour the mixture into the pot with the dal. Stir to mix. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 1 Calories; trace Fat (12.0% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 95mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 0 Fat. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Masala Vegetable Stew Recipe By :Vegetarian Times Magazine, March 2001, page 46 Serving Size : 8 Preparation Time :0:00 Categories : Soups And Stews Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil 2 medium onions -- chopped 2 cloves garlic -- minced, up to 3 4 medium potatoes -- peeled and diced 4 medium carrots -- sliced 1/2 medium head cauliflower -- cut into bite-size pieces 2 cups frozen cut green beans 1 teaspoon grated fresh ginger -- up to 2 2 fresh mild chile peppers -- seeded and minced 2 teaspoons garam masala -- or to taste or good-quality curry powder 1 teaspoon ground coriander 1/2 teaspoon turmeric 15 ounces canned lite coconut milk 1 cup frozen green peas 1/4 teaspoon chopped cilantro In large soup pot, heat oil over medium heat. Add onions and garlic and cook, stirring often, until onions are golden. Add potatoes, carrots and 2 cups water and bring to a simmer. Cover and simmer gently until potatoes are about halfway tender, 10 to 15 minutes. Add cauliflower, green beans, ginger, chiles, garam masala, coriander and turmeric. Continue to simmer gently, covered, until vegetables are tender, 20 minutes. Mash some potatoes against side of pot with wooden spoon (this helps to thicken stew). Stir in coconut milk and season to taste with salt. If time allows, let stew stand an hour or so before serving. Just before serving, heat stew and taste and correct seasonings. Stir in peas and cilantro and cook just until peas are heated through, then serve in shallow bowls. PER SERVING: 275 CALORIES; 8 G PROTEIN; 11 G TOTAL FAT; 3 G SATURATED FAT; 45 G CARBOHYDRATE; 0 MG CHOLESTEROL; 119 MG SODIUM; 7 G FIBER - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 107 Calories; 2g Fat (16.2% calories from fat); 3g Protein; 20g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 39mg Sodium. Exchanges: 1 Grain(Starch); 1 Vegetable; 1/2 Fat. NOTES : Creamy coconut milk makes a delectable base for this delicately curried vegetable melange. For a simple and savory feast, serve with a side dish of bulgur studded with dried fruit bits, a salad of cucumbers and tomatoes in yogurt and warm flatbread. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Okra, Tomato and Chickpea Curry Recipe By :Vegetarian Times Magazine, April 2000, page 8 Serving Size : 4 Preparation Time :0:00 Categories : 30 Minutes Beans And Legumes Main Dishes, Vegetarian Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 large onion -- chopped 2 medium garlic cloves -- minced 35 ounces canned whole tomatoes 15 ounces canned chickpeas -- drained and rinsed 1 pint baby okra -- stemmed 1 tablespoon jarred curry paste 1 teaspoon curry powder -- up to 3 1 drop honey 1 tablespoon garam masala -- up to 2 hot cooked brown or basmati rice for serving -- (optional) 1. In large saucepan, heat oil over medium heat. Add onion and garlic and cook, stirring occasionally, until tender, about 6 minutes. 2. Add tomatoes with liquid, breaking up to tomatoes with back of spoon. Stir in chickpeas okra, curry paste, curry powder and honey. Increase heat and bring to a boil. Cover, reduce heat to low and simmer, stirring occasionally, until flavors have blended, about 30 minutes. 3. Stir in garam masala and simmer, uncovered, 5 to 10 minutes more. Serve over rice if desired. PER SERVING: 237 CALORIES; 9 G PROTEIN; 6 G TOTAL FAT; (1G SAT. FAT) 41 G CARBOHYDRATE; 0 MG CHOLESTEROL; 756 MG SODIUM; 7 G FIBER - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 44 Calories; 3g Fat (68.1% calories from fat); trace Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates. NOTES : This flavorful curry can be mild or hot, depending on how much spice you use. Look for small okra of no more than 4 inches long--larger pods are usually tough. We like the okra whole in this recipe, but you can halve them if you prefer. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Panjabi Kali Dal (Lentil Stew) Recipe By :Vegetarian Times Magazine, January 1996, page 41 Serving Size : 6 Preparation Time :0:00 Categories : 30 Minutes Appetizers And Snacks Beans And Legumes Side Dishes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon light olive oil with a dash of toasted sesame oil 1 teaspoon garam masala 1/4 teaspoon cayenne pepper 1 teaspoon paprika 1/2 teaspoon turmeric 1 teaspoon coriander seed 1/2 cup cooked kidney beans -- rinsed and drained 1 cup cooked garbanzo beans -- rinsed and drained 1/2 cup dried red lentils -- rinsed 2 cups water Bouquet garni** 1 teaspoon minced fresh ginger 2 cloves garlic -- mashed, peeled and minced 1 tablespoon chopped fresh cilantro 1/4 teaspoon salt -- (optional) 1/4 cup strained plain yogurt -- (see helpful hint) 1 tablespoon freshly squeezed lemon juice In a medium saucepan, heat half the oil. Add garam masala, cayenne, paprika, turmeric and coriander. Mix to a paste. Stir beans and lentils into curry paste; add water and bouquet garni. Bring to a boil, cover and simmer 20 minutes. Remove bouquet garni. In a small saute pan, heat remaining oil over low heat. Fry ginger and garlic just long enough to release their aromatic oils, about 1 minute. Combine with bean mixture; stir in cilantro. Remove 1/3 of bean mixture; set aside. Scoop remaining bean mixture into food processor; puree. Mix reserved beans with puree and add salt (if desired), yogurt and lemon juice. Garnish with cilantro sprig. Serve with pita bread if desired. Makes 6 side-dish or appetizer servings. Helpful hint: To strain yogurt. Put 1 1/2 cups plain nonfat yogurt (made without gelatin) in a fine-meshed wire strainer over a bowl or use a coffee filter, piece of muslin or a paper towel and place in a small colander or sieve over a bowl. Cover; let drain in refrigerator hours or overnight. After 10 hours yogurt becomes firm and small lumps disappear, which makes it ideal for use in sauces. The liquid whey drains into bowl, leaving a thick, creamy yogurt 'cheese.' PER SERVING: 115 CALORIES; 6G PROTEIN; 4G TOTAL FAT; 16G CARBOHYDRATE; 2MG CHOLESTEROL; 85MG SODIUM; 4G FIBER - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 68 Calories; 1g Fat (11.6% calories from fat); 4g Protein; 12g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 94mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat. NOTES : Treena and I have never had such delicious dal as at the New Delhi Restaurant in San Francisco, and were eaten Indian food on four continents. Dal is usually served as a side dish and sometimes as an appetizer. Not only is it full of flavor, it is extremely nutritious and quite satisfying as a main dish eaten with whole grain bread, such as chapatis or pita. Graham Kerr. ** made of 4 bay leaves, 6 green cardamom pods and 4 cloves Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Rajma (Vegetarian Chili) Recipe By : Padma Lakshmi Serving Size : 4 Preparation Time :0:10 Categories : Beans & Legumes Chilis Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons vegetable oil 1 cup minced onions 1 green bell pepper -- diced 2 cloves garlic -- minced 4 firm ripe tomatoes -- cut into 1 " pieces 2 teaspoons minced gingerroot -- or 1 teaspoon ground ginger 1 teaspoon cumin seeds 1 teaspoon Garam Masala 1/2 teaspoon lemon pepper 1/4 teaspoon dried red pepper flakes -- or to taste (optional) 2 cups drained kidney beans -- (19-ounce can) salt and freshly ground pepper -- to taste 1/2 lemon -- juiced, or to taste 3 tablespoons minced fresh cilantro In a large saucepan set over moderate heat, warm the oil until hot, add the onions and pepper, and cook, stirring occasionally, for 5 minutes. Add the garlic, tomatoes, gingerroot, cumin seeds, Garam Masala, lemon pepper, and dried red pepper flakes, if desired, and simmer the mixture, stirring occasionally, for 10 minutes. Add the beans and salt and pepper to taste, and cook, stirring occasionally, for 5 minutes more. Stir in the lemon juice and cilantro. Source: " http://www.foodtv.com " Start to Finish Time: " 0:35 " T(Cook Time): " 0:25 " - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 88 Calories; 7g Fat (66.9% calories from fat); 1g Protein; 7g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 45mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 0 Fruit; 1 1/2 Fat. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Quote Link to comment Share on other sites More sharing options...
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