The spices of life: here's a healthful and spiritual approach to vegetarian Indian cooking that's tantalizingly easy, with flavors that dance on the tongue and a spirit that fills the heart

Natural Health, April, 2004 by Daryn Eller

Indian groceries also carry many prepared ingredients, such as paneer cheese and the chutneys, curries and vegetable condiments called pickles that can be used to spice up grilled chicken or fish. Even without shortcuts, not all Indian recipes are time-consuming. Some simply involve stir-frying chopped vegetables with spices; these dishes can be prepared even more quickly by chopping vegetables the day before or by using precut veggies from the market.

The meal our group cooked and ate that night in Topanga Canyon was just as Indian food should be: a magical collage of vibrant colors and aromas that enticed our senses and satisfied our bodies. But what moved me most about the evening was the camaraderie that developed as we prepared the meal. Few of us knew each other before the class, yet here we were eating together just like a family. The meal was infused with good feelings, which we could taste in every bite.

rice with green peas and almonds

Serves 4

Bread or basmati rice is traditionally served with meals. Basmati rice has a wonderful, fragrant aroma that fills the kitchen as it cooks.

1 cup basmati or other long grain white rice
4 green cardamom pods
2 Tbsp canola oil
1 1-inch cinnamon stick
6 whole cloves
1/3 cup slivered raw almonds
2 cups water
3/4 tsp salt
1/4 tsp turmeric
1 cup fresh or frozen peas

1. Rinse the rice in 2 or 3 changes of water; drain. Lightly tap each cardamom pod with the back of a spoon to partially crush it.

2. Heat the oil in a large, heavy saucepan over medium heat. Add the cinnamon stick, cloves, cardamom pods and almonds. Cook until the almonds turn a pale golden color, about 5 to 7 minutes. (Watch carefully because the almonds can burn suddenly.)

3. Add the rice and saute until the grains become opaque, about 2 minutes. Pour in the water and add the salt and turmeric. Give the rice a stir, then increase the heat to bring to a boil. Add the fresh peas. (If using frozen peas, wait to add until after the rice has cooked, about 10 minutes.)

4. Immediately reduce the heat to low, cover with a tight-fitting lid and gently simmer, without stirring, until all the water is absorbed and the rice is tender and separates into grains, about 15 to 20 minutes.

PER SERVING: 310 calories, 39% fat (13 g; 1 g saturated), 52% carbs (40 g), 9% protein (7 g), 6 g fiber, 67 mg calcium, 476 mg sodium.

fresh green chili relish

Makes 1 1/2 cups

Just a dab of this hot condiment will do you.

1 cup serrano chilies, stemmed and seeded
1 cup olive oil

1. Place the chilies and oil in a food processor or blender and process to form a coarse puree. Serve at room temperature.

PER TABLESPOON: 61 calories, 96% fat (6 g; <1 g saturated), 3% carbs (<1 g), 1% protein (<1 g), 0 g fiber, 1 mg calcium, <1 mg sodium.

instant vegetable pickle

Serves 8

Indian pickles are a mixture of vegetables and spices, served as a condiment.

2 tsp mustard seeds
2 tsp fenugreek seeds
1 1/2 cups carrots, cut into 1-inch strips
1 1/2 cups green beans, halved lengthwise
1 1/2 cups cauliflower florets (1/2 small
  cauliflower)
1 tsp turmeric
1 tsp ground red chili
1 tsp nigella seeds (optional)
1/4 tsp asafetida
2 Tbsp sesame oil
2 tsp sugar
1 tsp salt
4 tsp lemon juice