The Indian Vegan Kitchen (24 page)

4. Fill the bitter melons with onion masala.

5. Using a common sewing thread, wrap the bitter melons a few times with the thread. This keeps the stuffing from falling out.

6. Heat 2 tablespoons of oil in a nonstick fry pan. Add the bitter melons in a single layer. Cover with lid. Cook for 5 minutes. Turn over with tongs. Cover and cook for another 2 to 3 minutes. Open lid and continue to fry until the melons are golden brown (slightly blackened), about 10 minutes.

7. Using kitchen scissors or tweezers, remove the thread. Transfer to a serving platter.

NOTE:
Prepared bitter melons will keep in refrigerator for up to 2 weeks. Or freeze for up to 3 months. Thaw and reheat before serving.

GF, LF

1. In a heavy skillet, add the chopped greens, onion, ginger, turmeric, salt, and 1 cup water. Bring to a boil on medium-high heat. Reduce heat and simmer for 10 minutes. Set aside to cool.

2. In a blender, grind half of the greens at a time. Grind the greens for just a few seconds, using the pulse button if available. You want the greens to blend together, but do not grind too fine. Add water as needed to grind easily.

3. Mix besan with ¼ cup water. Set aside.

4. Return pureed greens to the skillet. Add besan mixture and remaining 1¾ cups water. Cover and bring to a boil. Reduce heat and simmer for 20 minutes, stirring occasionally. (VERY IMPORTANT: Before stirring, remove the skillet from the heat and carefully remove the lid. The
saag
tends to splatter and can burn.) Remove from heat. Transfer to a serving dish.

5.
Prepare seasoning:
Heat oil in a small fry pan over medium heat. Add cumin seeds and red chiles. Cook for a few seconds until seeds turn golden brown. Remove from heat and add cayenne pepper. Drizzle seasoning over greens. Serve hot.

GF

1. Trim zucchini ends and slice in two lengthwise. Then cut into ½ -inch thick pieces. If using bottle gourd, peel and cut into ½ -inch thick 1-inch pieces. Set aside.

2. Heat oil in a nonstick fry pan on medium-high heat. Add cumin seeds and cook for a few seconds until golden brown. Add zucchini and stir.

3. Stir in turmeric, salt, cayenne pepper, and coriander.

4. Add water. Cover with lid. Reduce heat and simmer for 5 to 7 minutes, until zucchini is tender.

5. Sprinkle garam masala and lemon juice over mixture and stir. Transfer to a serving platter and garnish with chopped cilantro.

Beans, Legumes, and Pulses (Dal)

D
AL
IS THE
generic name for all dried beans, peas, lentils, legumes, or pulses. The word
dal
is used interchangeably for both dry and cooked beans. Dals are a staple in Indian cuisine. The fact that beans are a nutrition powerhouse is just beginning to garner attention in the Western world, but in India they have been an essential part of the diet for centuries. Dals are very versatile. Most have a mild but distinct taste and texture. The plethora of dal dishes is so vast that you can have a different preparation every day for months without repetition. Dal dishes can be served for breakfast, dinner, or snacks. They are prepared as soups, stews, crepes, pancakes, chutneys, snacks, and desserts. Dals are gloriously celebrated and take a central place in the Indian diet.

The nutritional benefits of dal are well recognized; they are high in protein, B vitamins, iron, and fiber. The protein in the dals is considered to be incomplete, but when combined with grains, nuts, or milk products, it is complete. For centuries, Indians have combined dal with rice or roti (flatbread) for the main course. The latest research indicates that plant proteins do not have to be combined in the same meal, thus making it easier to obtain the necessary protein for a vegetarian diet. Dals are the core protein source for vegans and vegetarians and are often the “entrée” in an Indian meal. The meal is often planned around what goes best with the particular dal, similar to a nonvegetarian meal being planned around meat.

Dals are used as whole beans; split with husk; split and hulled; and washed and polished, commonly known as washed dal—
dhulli dal
(see Glossary of Dals, page 117). Some dals are also ground into flour, such as
gram
or
besan
(chickpea flour). Most of the dals are available in Indian grocery stores or those with large ethnic foods sections. Local supermarkets also have some dals (Indian specific) but usually only carry whole beans—for example, chickpeas, brown lentils, or kidney beans. Health foods stores and co-ops now carry more varieties of beans, even some of the split and hulled varieties such as pink lentils.

Preparing dals can take time, especially whole dals. Most Indians own and use pressure cookers for cooking dals, which saves a significant amount of cooking time as well as fuel. I have included both pressure cooker and saucepan directions under each recipe. If you will be cooking beans often—which as a vegan you should be, a pressure cooker is well worth the investment (see Using the Pressure Cooker Safely, page 9). Follow these simple rules and you can prepare any type of beans:

Indian seasonings and spices are added to the dals just as much for digestion as for the flavor and taste. If you are not used to eating beans, start with a small serving and increase it gradually as your tolerance increases (see Fiber, page 33).

GLOSSARY OF DALS

Dals used in this book are listed below in alphabetical order. All dals are available in Indian grocery stores or online (see page 29). In addition to dried varieties, more and more local grocers are also carrying canned, frozen, and vacuum-sealed dals as well.

GF, LF

Toor Dal

SOAK :
2 hours or longer (optional)
PREP :
10 minutes
COOK :
20 minutes
MAKES :
6 servings
SERVING SIZE :
½ cup