Read The Happy Herbivore Cookbook Online

Authors: Lindsay S. Nixon

The Happy Herbivore Cookbook (18 page)

Makes 2 cups (2 servings)
| A mild Ethiopian dal made of yellow split peas. Serve with injera bread.
3 c vegetable broth or water
1 c dried yellow split peas
1 small onion, diced
3 garlic cloves, minced
1
⁄
2
tsp turmeric
1
⁄
4
to
1
⁄
2
tsp Berberé (pg. 275),
or to taste
1
⁄
4
tsp ground ginger
1
⁄
4
tsp mild curry powder
1
⁄
4
tsp garam masala
salt, to taste
pepper, to taste
1. Bring 3 cups of broth or water to a boil and add split peas.
2. Bring to a boil again, cover, reduce heat to low, and simmer for 30 minutes, or until most of the liquid has been absorbed.
3. About 5 minutes before split peas are done, line a skillet with a thin layer of water and cook onion and garlic over high heat until onion is just translucent, about 3 minutes.
4. Add spices, stirring to combine and completely coat the onion.
5. Add onion mixture to split peas and simmer for another 5 minutes, stirring occasionally to prevent sticking or burning.
6. Taste; add another
1
⁄
8
to
1
⁄
4
tsp of Berbere if desired.
7. Add salt and pepper.
8. Let rest for 5 minutes before serving.
NUTRITIONAL INFORMATION
Calories 360; Calories from Fat 12; Total Fat 1.3g; Cholesterol 0mg; Total Carbohydrate 64.9g; Dietary Fiber 26.0g; Sugars 9.4g; Protein 25.0g
Chana Palak Masala
Serves 4
|
Pictured opposite
| This spicy chickpea and spinach tomato stew is great for anyone trying Indian food for the first time. The flavors are familiar but still true to Indian cuisine. Serve with whole-wheat pitas, whole-wheat tortillas, or overcooked brown rice for a complete meal.
1 small onion, diced
2 garlic cloves, minced
112-oz can peeled whole
tomatoes with juices
1 15-oz can chickpeas,
drained
112-oz bag baby spinach,
fresh or frozen
1 c vegetable broth or water
1
⁄
2
tsp ground cumin
1
⁄
2
tsp ground coriander
1
⁄
2
tsp mild curry powder
1
⁄
2
tsp turmeric
1
⁄
4
tsp ground ginger
red pepper flakes, as
desired
1
⁄
2
to 1 tsp garam masala
1 tsp lemon juice (optional)
1. Line a large pot with a thin layer of water and cook onion and garlic over medium heat until translucent, about 3 minutes.
2. Add tomatoes with their juices, chickpeas, spinach, and broth, stirring to combine.
3. Cover and cook over medium heat until spinach cooks down, about 4 minutes.
4. Using a wooden spoon or firm spatula, break tomatoes apart.
5. Add remaining ingredients except garam masala, cover, and cook for 3 minutes more.
6. Add garam masala, stirring to combine, and cook for another 2 minutes.
7. Turn off heat and let sit for 5 minutes, allowing the flavors to merge.
NUTRITIONAL INFORMATION
Calories 227; Calories from Fat 31; Total Fat 3.4g; Cholesterol 0mg; Total Carbohydrate 39.5g; Dietary Fiber 11.5g; Sugars 8.7g; Protein 13.0g
Rajma Masala
Serves 2
|
Pictured opposite
| This is a flavorful kidney bean curry, much like the Indian cousin to vegetarian chili.
1 medium onion, finely
chopped
1 tsp ground coriander
1 tsp chili powder
1 tsp ground cumin
1
⁄
2
tsp turmeric
1
⁄
8
tsp ground ginger
18-oz can tomato sauce
1 c canned or cooked
kidney beans
salt, to taste
1 tsp garam masala
fresh cilantro, chopped
(for garnishing)
1 to 2 cups cooked basmati
brown rice
1. Line a medium saucepan with a thin layer of water and cook onion over medium-high heat for 3 minutes.
2. Add coriander, chili powder, cumin, turmeric, and ginger, stirring to combine.
3. Continue to cook until almost all of the water has cooked off.
4. Add tomato sauce, kidney beans, and salt.
5. Lower heat to low-medium and cook until thoroughly warm.
6. Turn off heat, stir in garam masala, and let rest for 5 minutes, allowing flavors to merge.
7. Serve over rice and garnish with chopped fresh cilantro.
VARIATION
Spicy Rajma Masala
Add 14-oz can of diced green chilies and cayenne pepper or hot sauce to taste.
NUTRITIONAL INFORMATION
RAJMA MASALA
Calories 312; Calories from Fat 24; Total Fat 2.7g; Cholesterol 0mg; Total Carbohydrate 64.0g; Dietary Fiber 11.0g; Sugars 8.6g; Protein 13.2g
SPICY RAJMA MASALA
Calories 360, Calories from Fat 30, Total Fat 3.32g, Cholesterol 0mg, Total Carbohydrate 74.4g, Dietary Fiber 13, Sugars 8.6g, Protein 14.8g

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