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Tag Archives: #vegan

Mullo Bhaji – White Daikon Radish with Grated Coconut Recipe

24 Feb

Last weekend my husband came home with mullo -diakon radish and said he wanted to eat some goan mullo/ mulliah bhaji. Mullo – diakon radish is very common in Goa and is eaten as an everyday vegetable. It does not need too many ingredients to make this vegetable shine.  We ate it just boiled and as bhaji. It’s very tasty with just 4-5 simple ingredients. You can also cook it with caldin curry and it taste great. I also use the caldin curry recipe to make bottle gourd (opo squash or long melon).

mullo-mulliah-mulla-bhaji-goan-diakon-radish-vegetable-curry-recipe

 

mullo-bhaji-ingredients-goan-vegetable-recipe.

Serving Size: 4-6

Ingredients:

4-5 average sized diakon radish with green leaves

1/2-3/4 cup of fresh grated coconut

1 medium onion diced

3/4 cup water

1 diced tomato (optional) gives color and flavor

1 green chilli for spice (optional)

salt to taste

Directions:

Wash the radish well to take off any sand or mud. Cut it into 1/2 inch pieces.

In a pot add the coconut, onion, tomato and the radish on top. Add in the water and cover and cook on medium heat for 20-30 minutes till the radish has soften.

Season with salt and enjoy it as a side with rice.

mullo-indian-diakon-radish-vegetable-curry-recipe-fresh-coconut

 

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Upma Recipe – Indian savory breakfast made with Cream of Wheat

14 Oct

Upma is a very popular south Indian breakfast food. In Goa it is available at the chaia dukan (Tea Stalls) till lunch time, locals call it Uppit. Upma recipes have changed so much that it is now  consumed for lunch or dinner. The newer recipes have toasted nuts and dal, veggies and additional spices. The flavor and aroma are from curry leaves and mustard seeds. My recipe is of the past old days when life and foods were simple and not complicated.

upma-uppit-recipe-savory-breakfast-ideas-cream-of-wheat-semolina-rava

Serving Size: 3-4

Ingredients:

2 tbsp of ghee or oil

1 cup cream of wheat/ rava/ semolina

2.5 cups water

1 medium onion chopped finely

15-20 curry leaves

1 green chilli

1/2 tsp of black brown mustard seeds

2 pinches of asafoetida

1/2 tsp of sugar

1/2 tsp of  salt

upma-uppit-recipe-ingredients-breakfast-ideas-cream-of-wheat-semolina-rava

Directions:

Heat a non-stick pan and roast the cream of wheat on medium heat by stirring continuously for 5-7 minutes till it has a nice light golden color and a nutty smell.

Take of heat. Heat oil or ghee in a pot. Add the mustard seeds, chilli and curry leaves, saute for 20-35 seconds. Add the onions and saute till light brown. You can add peas and carrots if you like and saute for 1-2 minutes. On the side boil 2.5 cup water add the sugar and salt.

Once onions are soft add the boiling water and slowly add the roasted cream of wheat by stirring continuously till no lumps are formed. check for seasoning.

Cook for about 2-3 minutes till thicken. Turn off the heat and let stand for 5 minutes. You can now mould the upma or serve as is. Enjoy it hot.

upma-uppit-recipe-goan-indian-breakfast-ideas-cream-of-wheat-semolina-rava

Zoodles Recipe – Versatile and Healthy Low Carbs Alternative

3 Oct

zoodles-tikka-masala-chicken-curry-recipe-healthy-foods-vegetarian-veganEvery time I am on Pinterest I have seen appetizing pictures of Zoodles. It has been on my list for a while. Finally a couple of weeks back I made it for the first time. On my first try I cooked it too long and it became too watery. I kept reducing the time on the stove till I finally felt that I had got it. The best duration to cook the zoodles is adding it to an already heated pan or pot taking it off heat and mixing it gently till the heats transfers and makes them soft without letting out too much water. This is not a very good food for leftovers you got to make it fresh. For the next couple of weeks I used zoodles as substitute for pasta and rice. Enjoyed them with pasta sauce, chicken curry and kung pao chicken. It gives you the same sense of slurping regular pasta or noodles without the extra carbs.

zoodles-recipe-with-baked-chicken-kebabs-kebobs.

 

zoodles-with-butter-chicken-curry-recipe-indian-ideas-food

Serving Size: 2-4

Ingredients:

4 medium zucchini or courgette spiralized or julienned

2-3 smashed garlic cloves

1 tbsp of oil

Salt to taste

Directions:

Heat a pan add the smashed garlic saute for 15-30 seconds.

Take the pan off heat add the zucchini noodles or zoodles sprinkle salt and toss in gently for 1-2 minutes.

Top the zoodles with warmed pasta sauce, sautéed or curried chicken, vegetables or any creamy sauce of choice. Enjoy a healthy meal. Also enjoy it as a side vegetable dish.

zoodles-with-pasta-vodka-sauce-tandoori-spiced-saute-chicken-tenders-recipe

Methi Bhaji – Fenugreek Leaves and Urad Dal Recipe

26 Aug

Fenugreek leaves is popular in a Goan household. It is usually made into a vegetable while in the rest parts of India methi leaves is used in many ways. It has many health benefits  which makes it very popular. I had never cooked with methi leaves before so this was my first time. Just fyi, I have to be in a zen state before I get cooking with first time ingredients so as not to mess up the recipe 😉

methi-dal-recipe-urad-aloo-bhaji

Serving Size: 4-6

Ingredients:

leaves of 2 bunches of methi

1 small onion chopped finely

1 cup of moong or urad dal soaked for 30 minutes in water

1/4 tsp of Asafoetida (hing)

1/2″ finely chopped ginger

3 finely chopped garlic cloves

1 slit green chili

1/2 tsp turmeric powder

1 tsp coriander powder

1 tsp sugar

1 tsp lemon/lime juice

salt to taste

Directions:

Heat a pan add oil. Once the oil is hot add asafoetida (hing), chopped garlic, ginger and sliced green chili.

Add sliced onions and saute the onions for 1 minute until they turn soft.

Drain the water from soaked dal, add dal in the pan. Let the dal cook along with onion for 2 to 3 minutes.

Add turmeric powder and coriander powder. Give a stir and mix well.

Now add washed methi leaves or fenugreek leaves and stir.

Let the methi gets cooked for 2 minutes until it reduces in size.

Once methi starts shrinking add salt as per taste and sugar. Squeeze 1 tsp of lemon juice.

Mix well and let cook uncovered for 2 minutes.

Methi bhaji is ready to serve with phulkas, chapati or rice.

methi-dudhi-gujarathi-pez-chapathi-thepla-fenugreek-leaves-vegetable-recipe

Baked Stuffed Karela – Bitter Melon Recipe

15 Aug

Bitter Melon is not a common vegetable at the grocery stores in the US but is a very popular vegetable among the Asians and for its health benefits. In Goa one of the popular recipes I grew up with is stuffed karela made with prawns/shrimps and goan recheado masala. The stuffing is first cooked and then stuffed melon is shallow fried in oil.  My recipe is vegetarian with 2 variations from the original recipe, I have skipped the prawns and I baked the karela instead of shallow frying.

 stuffed-prawns-shrimps-karela-recheado-masala-recipe-fried-shallow-keema

Since karela is a bitter melon to rid the bitterness it requires 3 things that I think help cut the bitterness. First applying a generous amount of salt to each melon inside out and let stand for 30-45 minutes to drain out the bitter liquid. Second it need an acid and finally a little sweetness. Indian’s believe in many health benefits of karela/bitter melon you can check out more on my earlier blog post of Prawns and Bitter melon Fry by clicking here.

stuffed-karela-goan-indian-ingredients

Serving Size: 12 small karela – 4″ size

Ingredients:

12 small karela/ bitter melons

2 medium onion chopped fine

1 medium tomato chopped fine

6 cloves of garlic chopped fine

1″ ginger cut fine

3 tbsp of goan recheado masala

1 tsp of sugar

1 bunch of fine chopped cilantro

2 tbsp of garam masala

salt to taste

Directions:

Split each karela and scoop out the seeds apply generous salt to each one inside-out and keep aside for 30-45 minutes. It will let out some bitter liquid. Wipe each dry with a paper towel.

In a pan heat oil, saute the onions till soft. Next add the ginger garlic and saute for 1-2 minutes along with the recheado masala. Finally add the sugar and salt to season mix well.

Take of heat and add the chopped cilantro. Keep aside to cool.

To the dried karela apply a little oil and garam masala inside and out and stuff each one with the recheado filling.

Bake at 415F for 35 minutes till the karela is soft.

stuffed-prawns-shrimps-karela-recheado-masala-recipe-goan

 

 

 

For Variations

  •  Add prawns/shrimps or paneer to the stuffing and instead of baking shallow fry the karela till they soften on the outside about 5-7 minutes on each side.
  • Some recipes in Indian Cuisine use ground beef or chicken and potatoes.

Do note this recipe is spicy. You can make your own stuffing. My recommendation would be to add sour and sweet taste to cut the bitterness.

Tomato Chutney Recipe

26 Feb

I want to thank you all for your prayers,concerns and support during the last couple weeks when I got sick and then my husband. I am truly blessed to have you all. My husbands surgery went well and he is now recovering. I appreciate you all very much 🙂

tomato-chutney-jam-recipe-sweet-raks-andhra

Sharing a recipe that I really did not have a go-to recipe but only a memory. When I first started to work a senior faculty member would get it for lunch occasionally and I would love the tomato chutney so much since the only chutney I ate at home was the Goan coriander (fresh cilantro) and coconut chutney.

This tomato chutney is slightly on the tart side. The flavor comes from the roasted mustard seeds and curry leaves. If you want to make it like a jam then just add more sugar according to your taste. If you are allergic to nuts then skip the toasted peanuts that get added on last.  If you do not have access to curry leaves than you can use fresh chopped cilantro ones the chutney is done cooking. You can enjoy the tomato chutney with idli’s, dosa, vada, sandwiches, rice or on crackers with cream and fresh figs for a sweet note.

tomato-chutney-spicy-indian-idlli-rice-ingredients-recipe

Serving Size: 1.5 cup approx

Ingredients:

3 lbs of ripe tomatoes chopped

1/2 tsp black mustard seeds

1 green chili chopped finely

1/2 tsp of turmeric powder

8-12 curry leaves

1/2 tsp of sugar or according to taste

1/3 cup crushed roasted peanuts

salt to taste

Directions:

Heat oil in a pan. Add the mustard seeds and curry leaves. Let the mustard seeds pop (splutter).

Next add the turmeric powder and green chili. Quickly saute for a couple of seconds and add the chopped tomatoes and sugar.

Cook on medium heat, stirring occasionally for 35 -45 minutes till the chutney thickens.

Season with salt according to taste and add the toasted peanuts.

tomato-chutney-jam-raks-vahrehvah-uses-recipes

Punjabi Chana or Chole Bhature – Garbanzo Beans Curry

23 Oct

I ate my first Punjabi Chole Bhature only after I came to the US as it was a popular dish in most Indian Restaurants. Goan’s make something similar with split green peas and same deep-fried bread called Puri (bhatura).  My husband had been saying he wanted to eat some Chana Batura for a couple of weeks till we had friends visit who said they had just eaten some. Feeling bad for him I decided to make it the next day for Sunday Lunch. I did experiment with the Bhatura(puri/fried bread) using unbleached whole wheat flour. They turned out soft and puffy which surprised me since it was my first attempt at making them from scratch. The flip side, I did not keep a track of the measures. So I will have to share the bhatura (fried bread) recipe at a different time.

punjabi-chole-chana-bhature-bhatura-masala-recipe

 

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It is a perfect vegan recipe. You can also substitute the beans with chicken and make an incredible Chicken Curry. This recipe may get you overwhelmed by the sheer variations in spices but trust me it is worth every bit. My fussy 5-year-old enjoys it every time I make it. You can skip the chili and it still has lots of flavor.

punjabi-chole-chana-bhature-bhatura-masala-deep-fried-indian-bread

Ps Note: This recipe is prefect for the home cook’s who likes to be in charge of quality control 🙂  I cooked my own beans using a pressure cooker. The reason I did that is because I came across an article that was published recently about cancer causing foods in America. Canned foods and excessive salt were named along with some more foods. If you are a new owner of a pressure cooker then you should add this recipe to your list.

punjabi-chole-chana-bhature-bhatura-masala-ingredients-recipe

Serving Size: 6-8

Boiling Chana/Garbanzo in a Pressure Cooker

Ingredients:

  • 2 cups dried chana/chickpea/garbanzo beans or 5 cans of low sodium garbanzo beans.
  • 5-6 cups water
  • 1 tbsp of salt

Directions:

Soak the chana/kabuli overnight. Drain the water. In a pressure cooker add the soaked chana, salt and enough water to cover the beans about 5-6 cups of water.

Pressure cook for 6-7 whistle about 35-45 minutes.

Take of heat and let stand till all the steam is released and it is safe to open the cooker.  (Please for your safety follow this step.) 

Whole Spices

  • 2 bay leaf
  • 5 green cardamom
  • 8 whole cloves
  • 8 black peppercorns
  • 2″ cinnamon stick

Wet Paste

  • 1 medium onion
  • 2 tomatoes
  • 5 garlic cloves
  • 1″ ginger
  • 1 green chili (optional)

Powder Spices

  • 1 tbsp of coriander powder
  • 1/2 tsp of dry mango/ amchoor powder
  • 1 tsp of red chili powder
  • 1 tsp of turmeric powder
  • 1 tsp of garam masala powder
  • pinch of asafoedita
  • 1/2 cup water
  • Salt to taste

Directions:

Grind the wet ingredients with no water. Keep aside.

Heat oil in a separate pan. Add whole spices till the oil becomes fragrant.

Next add wet paste and saute till the oil starts to leave the side of the paste. About 10-13 minutes.

To this add the powder spices, saute for 1-2 minutes till it mixes well.

You either can transfer the spice paste to the pressure cooker, add water, season with salt and cook it for 2 more whistle.

OR If using the same pan add the water, salt and chana to the pan and cook for another 20 minutes on medium heat covered.

punjabi-chole-chana-bhature-bhatura-puri-masala-poori-bhaji-quick.

Serve with hot bhature or with rice and a side of onions marinated with pickle.

www.goanimports.com

Gluten-Free Black Bean Brownies

25 Sep

This recipe appealed for 2 reasons. Firstly Goan’s use beans to make sweets/desserts like Doce de Grao (Gluten-free Coconut Bars), Gorchem ( Moong Dal Pudding with coconut milk), Atoll (Rice and split pea pudding)and secondly I try to eat gluten-free often. I had to try this recipe 3 times till I got it right (according to my oh so humble opinion 🙂 ) and along the way I came up with a cupcakes recipe. My kids enjoyed these brownie as long as they did not know they were made with black beans but after overhearing my conversation with a friend they just decided it was not to cool to eat black bean brownie no more.

black-bean-brownies-vegan-no-sugar-skinny-chew-doterra-gluten-free-recipes

 

My recipe is made with reduced sugar. Here are a few variations you can make.

Replace the oil with 1 ripe avocado

Sugar with 10-15 medjool dates.

Make it vegan by replacing the egg with a Flax Seed Egg.

black-bean-brownies-vegan-low-sugar-skinny-fat-recipes-easy

Serving Size: 9 brownies

Ingredients:

1 can of black beans rinsed and drained (1-3/4 cups)

1/3 – 1/2 cup sugar

1 egg

1 tbsp of vanilla

3 tbsp of cocoa powder

3 tbsp of oil or 1 mashed avocado

1/2 tsp of baking powder

1/8 tsp of salt

1/4 cup semi-sweet dark chocolate chips

1/4 cup crushed walnuts/ cashews/pistachios (optional)

1/2 cup crushed raspberries (optional)

black-bean-brownies-vegan-no-sugar-skinny-taste-best-ingredients-recipe

Directions:

Heat oven to 350F

Mash or use a food processor to mash the drained beans.

In a bowl mix all the remaining ingredients well eggs, vanilla, cocoa powder, oil, salt, chocolate chips, nuts and crushed raspberries.

Add the mashed beans to the mixture. Pour in a 9″ brownie pan or in muffin pan.

Bake for 25-30 minutes. Check after 25 till the top looks set and toothpick comes out clean.

Let cool and enjoy with a nice glass of milk.

black-bean-brownies-vegan-no-sugar-skinny-taste-avocado-eggless-recipe

 

Spicy Sauteed Portebello Mushrooms

11 Sep

Firstly, remembering all the precious life’s lost this day 14th years ago. Praying for them and the loved one’s they left behind. America the Resilient Nation.

My husband and me have really enjoyed this recipe for the last couple weeks. I have been making it quite often since I found that Costco has the best priced Portobello Mushrooms in my area. Since we avoid eating rice for most of our meals cooking healthy but well seasoned vegetables has become a necessity to replace rice. What I love about this recipe it is vegan, vegetarian and taste better the next day.

braised-sauteed-spicy-portobello-mushrooms-stuffed-sausages-crab

It you want to just grill the mushrooms than you can use the recheado masala as a marinade as well. Serve with rice. Use left overs to make sandwich with some mayo or as a filling for a wrap. Stuff into puff pastry sheets the sautéed Portobello’s and bake to make a quick snack.

braised-sauteed-spicy-portobello-mushrooms-as-buns-grilled-healthy-recipe

 

Serving Size: 4-6

Ingredients:

braised-sauteed-spicy-portobello-mushrooms-indian-spices-ingredients-recipe

5 Portobello mushroom sliced in length

2 medium onions sliced

2 tbsp of recheado masala

1/4 tsp of sugar

salt to taste

Directions:

With a wet cloth cleans the mushroom gently. Take the gills with the back of the spoon (If you do not clean then it makes the mushrooms almost black in color). Slice them length wise.

In a heated skillet saute the onions till translucent. Add the recheado masala, sugar, mushroom and salt to taste.  Saute for 7-10 minutes till the mushrooms are tender.

braised-sauteed-spicy-portobello-mushrooms-recipes-ideas-vegetarian-vegan-easy-quick-3-ingredients

This recipe is perfect for weekdays for busy people on the go since you need only 3 ingredients and little prep work ahead. It stays well for a couple of days in the refrigerator and can be used in many ways. If you have a recipe on how you cook your mushrooms than please feel free to share your link in the comment section of this post.

Atoll – Rice and Channa Dal Pudding

28 Aug

Atoll (Attol) is a slowly disappearing Goan sweet recipe. It is gluten-free. Made with rice, yellow channa dal, coconut and cardamom. We grew up eating a lot of homemade evening tea snacks and sweets in Goa. Some of them being Moong Dal Gorchem, Boiled Sweet Potatoes, Moong Dal Chunn, Alle Belle, Xiro, Banana Pancakes, Nankhatais, Baath, Pinaca, Patolios, Doce de Grao, Bolinhas de Coco and a few more.

atol-attol-goan-sweets-recipe-coconut-rice-gluten-free-desserts

Many of the Goan recipes are gluten-free, Atoll is one of them. The Goan coconut jaggery plays an important role in many of the Goan sweets. It has a rich dark brown color and is made from coconut sap that is boiled down till hardened to form small triangular blocks. It melts very easily and soften to touch. It has the same amount of calories as regular sugar but has vitamin and minerals. Since it is not refined it’s a great alternative to regular white sugar. You can read more about the differences between the two here.

atol-attol-goan-sweets-recipe-tee-time-snack-gluten-free-desserts-vegetarian-eggless.

Please note: For this recipe instead of yellow channa dal I have used split green peas (green pea dal) as it is readily available at the grocery stores in the US. I also had to replace a full freshly grated coconut with frozen grated coconut and coconut milk. And finally if you do not have access to coconut jaggery than you can use regular jaggery or molasses.

atol-attol-goan-sweets-recipe-ingredients-gluten-free-desserts

Serving Size: 6-8

Ingredients

3/4 cup raw rice (washed and cooked as per instructions)

1/2 cup split green peas or yellow channa dal ( washed and cooked as per instructions)

1/2 cup grated frozen coconut

1 cup of coconut milk

4-5 crushed whole cardamom

1.5 to 2 square of coconut jaggery or 1/3 cup of molasses

Pinch of salt

atol-attol-goan-sweets-recipe-gluten-free-desserts-easy-step-to-do

Directions:

Cook the rice and dal as per instructions, once’s done in a pot add the cooked rice, dal and the remaining ingredients. Keep stirring them together for 10-15 minutes on medium-low heat till the rice thickens like pudding.

Transfer in a 9-inch spring-form pan and let cool and set for at-least 30-60 minutes.

Slice and enjoy with your evening tea or as a dessert. You can refrigerate the rest for a couple of days. Just warm it up in the microwave for couple of seconds before serving.

atol-attol-goan-sweets-recipe-traditional-molasses-gluten-free-desserts

Variations:

You can make another similar dish called as Orna which is made by soaking the rice overnight and ground into a paste and cooked to a pudding consistency. Then add the remaining ingredients and stir together for another 10 to 12 minutes till it thickens.

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