Indian Vegetarian Cuisine - includes recipes

Vegetarian Journal, May, 2001 by Madhu Gadia

Combine cumin seeds, peppercorns, cinnamon stick, cloves, cardamom, and bay leaves in a small bowl; set aside.

Heat oil in a 3-quart saucepan over medium-high heat. Add the spices and fry for a few seconds until the cumin seeds are golden brown. (All the spices should puff up.) Add drained rice and fry for 2-3 minutes, stirring constantly. Take care not to break the rice.

Add the water and salt. Bring to a boil and reduce heat to a simmer. Partially cover with a lid, leaving a small crack open for steam to escape. Simmer for 15-20 minutes. All the water should be absorbed. Check if rice is done by placing 1 or 2 grains of rice on the countertop and gently pressing with your finger. If the rice is not done, you will feel the grain under your finger.

Remove rice from the heat. Cover with a lid until ready to serve. Before serving, remove spices and fluff rice with a fork by gently stirring from the bottom.

Total calories per serving: 232

Fat: 3 grams

Carbohydrates: 47 grams

Protein: 5 grams

Sodium: 475 milligrams

Fiber: 2 grams

SPROUTED MOONG (Serves 6)

This is a very popular way to prepare moong beans in my husband's home. It needs a little planning as it takes two to three days to soak and sprout the beans. I have at times sprouted enough for two to three meals and frozen the sprouted dal. Once sprouted, it cooks very fast. My children love this served over rice with a little sugar sprinkled on top (of course, that is how my husband eats it too).

1 cup whole moong
1 teaspoon vegetable oil
Pinch of asafetida (optional)
1/2 teaspoon cumin seeds
1/4 teaspoon turmeric
1 teaspoon ground coriander
1/4 teaspoon cayenne pepper (optional)
3/4 teaspoon salt
3/4 cup water

Clean moong of any extraneous materials. Wash in 2-3 changes of water. Cover with water and soak overnight.

Drain the water from soaked moong. Wrap drained moong in a cloth (old kitchen towel or a large handkerchief works well) and place in a bowl. Pour half a cup of water over the cloth to keep the moong and cloth moist, and cover with a lid. Keep in a warm place like the oven for 24-36 hours. (To speed the process I sometimes turn on the oven light.) The moong should have little sprouts (1/4-inch or so).

Place sprouted moong in a colander and rinse in fresh water.

Heat oil in a heavy pan over medium high heat. When the oil is hot, add a pinch of asafetida (optional) and the cumin seeds. Fry for a few seconds until golden brown.

Add sprouted moong, turmeric, coriander powder, cayenne pepper (optional), salt and 3/4 cup water. Stir. Bring to a boil. Cover and reduce heat and simmer for 20-30 minutes. Check moong for tenderness. It is done when soft to the touch but still firm.

Open the lid, increase heat and evaporate any excess water accumulated at the bottom. Transfer to a serving bowl.

Total calories per serving: 109

Fat: 1 gram

Carbohydrates: 18 grams

Protein: 7 grams

Sodium: 302 milligrams

Fiber: 5 grams

CILANTRO CHUTNEY DHANIA CHUTNEY (Makes 1 cup)

The bright green color and the hot and sour taste of dhania chutney adds a zip to any dish. It is the most popular chutney served with meals or snacks. It can be eaten with just about anything -- pulao, samosas, dal, and roti. It keeps well in the refrigerator for up to two weeks, although the color might change to a dark green. I often freeze the extra chutney to retain its bright green color.