Archive for the ‘Vegan’ Category

Parathas

Posted by: EatFree

January 22nd, 2012 >> Vegan, Vegetarian

These are a traditional Indian unleavened, pan-fried whole wheat flat bread used for scooping curries, dals, and the like.   Sometimes they are made with a blend of whole wheat flour that may not be 100% whole wheat and sometimes white flour is added.  The type and ratios of flour used can vary from household to household.  Here I used a mixture of 100% all purpose whole wheat flour and 100% whole wheat pastry flour as per usual so the integrity of the wheat berry can be kept intact as much as possible.

Ingredients:

  • 1 cup 100% stone ground whole wheat pastry flour
  • 1.5 cups 100% stone ground all purpose whole wheat flour
  • Salt to taste
  • 4 tablespoons oil, divided

Directions:

  1. Combine flours and salt thoroughly.  Add 2 tablespoons of the oil and distribute evenly throughout flour until flour looks crumbly.
  2. Add a little bit of warm water at a time until a soft dough forms.  Knead for 3 to 5 minutes.  Cover with damp cloth and let rest for 30 minutes.
  3. Heat tawa (cast-iron flat griddle).  Divide dough into 8 equal balls and then shape into flat rounds.  Roll out to less than 1/8 inch even thickness (about 6 inch diameter rounds.)
  4. Cook one first side for about 10 seconds or until bubbles start to appear.  Flip over, drizzle about ½ teaspoon of remaining oil around perimeter of paratha, and press down with flat spatual.  Cook for another 10 seconds.  Repeat this process about 2 to 3 times (using a total of no more than 1.5 teaspoons of oil per paratha) or until rawness in dough is gone.  (It is really important that you don’t keep the paratha on one side for too long and that you keep patting down.   This will ensure a tender paratha.)
  5. Keep parathas warm and covered in a tortilla warmer (or any insulating container) until ready for eating.  Repeat for rest of dough balls and enjoy with your favorite Indian side dish!

 

100% Whole Wheat Samosas

Posted by: EatFree

January 5th, 2012 >> Vegan, Vegetarian

Baking these whole wheat samosas eliminates the mess that sometimes comes with frying.  If you don’t feel like cleaning up slattered oil around your stovetop, bake them as follows.  However, as I’ve mentioned in a previous article, contrary to a popular misconception, using proper frying techniques actually yields the same results with minimal oil absorption.  Make sure to sift the flour here as it yields a less dense texture to the crust.

Ingredients:

  • 4 tablespoons oil, divided
  • Salt, to taste
  • 2 teaspoons cumin seeds
  • 2 large potatoes, cubed
  • Salt, to taste
  • 1/2 teaspoon cayenne pepper
  • 2 cups frozen peas, defrosted
  • ½ cup cilantro, chopped
  • 2 cups 100% whole wheat flour

Directions:

  1. Heat one tablespoon of oil over medium heat.  Then add cumin.
  2. When cumin starts to pop, add potatoes and salt.  Stir potatoes until lightly browned.
  3. Add cayenne pepper and stir for 2 minutes.
  4. Add peas (and a splash of water if mixture seems dry.) and cook on medium low for 2 to 3 minutes until potatoes are fork-tender.
  5. Stir in cilantro off of the heat.  Set aside mixture and allow it to cool completely.
  6. Meanwhile, sift together flour and salt.  Add 2 tablespoons of oil and combine until flour is crumbly.  Add enough warm water, a little at a time, until you form a soft-dough.  Knead well.  Set aside with a damp cloth on top for at least half hour.
  7. Preheat oven to 375 degrees Fahrenheit.  Roll out golf ball size dough balls into round circles.  Cut circles in half.  Fold each semi-circle around its straight edge to form a cone.
  8. Stuff each cone with potato and pea filling.  Crimp edges with a fork.  Brush tops and bottom of each samosa with equal amounts of remaining one tablespoon of oil.
  9. Bake for 20 to 25 minutes until golden brown on both sides.  Flip samosas half way through cooking time. Enjoy with your favorite dipping sauce!

“Falafelish” Salad with Tahini and Pomegranate Molasses

Posted by: EatFree

December 21st, 2011 >> Gluten-Free, Vegan, Vegetarian

Making a good falafel definitely takes an effort- from soaking the beans overnight to grinding them a meat grinder to get the perfect texture-so here I’ve made a salad that has all the flavors of a falafel sandwich but with a fraction of the effort.  Make sure to buy a brand of pomegranate molasses that is unsweetened.  Alternatively, you can make your own by reducing down some pomegranate juice.

Ingredients:

  • 2 tablespoons oil
  • 1 small red onion, diced
  • Two 15.5 ounce cans of garbanzo beans
  • 5 cloves garlic, minced
  • Salt and pepper to taste
  • 2 teaspoons ground cumin
  • ½ teaspoon hot chili powder
  • ½ cup cilantro, finely chopped
  • 24 oz. of any green salad mix
  • Tahini, for drizzling
  • Pomegranate molasses, for drizzling

Directions:

  1. Heat oil.  Cook onions until lightly golden and translucent, about 5 minutes over medium heat.
  2. Meanwhile drain garbanzo beans and run through a salad spinner several times to remove as much moisture as possible.  Mash coarsely with a potato masher and set aside.
  3. Add garlic, salt, and pepper to onions and cook for a minute.  Add cumin and chili powder and cook for another 2 minutes, continuously stirring.
  4. Add mashed chickpeas and cilantro.  Combine well.  Pat down mixture flat onto pan and cook for 8 minutes.  Flip over mixture half way through and pat down firmly (the goal here is to create a crisp, golden edge on the chickpeas much like the exterior of a falafel.)
  5. Top salad greens with chickpea mixture and drizzle over tahini (thin out with some water to achieve desired consistency) and pomegranate molasses over to taste.  Enjoy!

Methi Mushroom Masala

Posted by: EatFree

December 18th, 2011 >> Gluten-Free, Vegan, Vegetarian

Dried methi (fenugreek) leaves impart an intense aromatic undertone to any Indian dish that is simply unforgettable.  This dried herb may be hard to come by in mainstream groceries, but you can find it online.  Use regular button mushrooms in this recipe, as the array of spices need a blank canvas to play upon.  Serve with roti or brown rice, or if eating plain like I did, go easier on the salt.

Ingredients

  • 1 lb sliced button mushrooms
  • Coconut oil cooking spray
  • 1.5 tablespoons coconut oil
  • 1 teaspoon cumin seeds
  • 1.5 cups red onions, diced
  • 1 tablespoon garlic, minced
  • Sea salt to taste (add in stages throughout cooking)
  • 1 teaspoon coriander powder
  • 1 teaspoon cumin powder
  • ½ teaspoon turmeric powder
  • ½ teaspoon red chili powder or to taste
  • Sea salt to taste
  • 2 teaspoons dried fenugreek leaves plus 1 tablespoon
  • 1 plum tomato, roughly chopped

Procedure

  1. Preheat oven to 350 degrees Fahrenheit. Spray a sheet tray with cooking spray.  Add mushrooms and spray mushrooms with cooking spray.  Bake for 7-8 minutes or until mushrooms are partially cooked.  Set aside.
  2. Heat oil (oil is ready when cumin seed sizzles right away when added.)  Add cumin seeds, cover, and let splutter until they get “half as loud”.  Add onion, garlic, and salt.  Cook on medium heat covered until lightly browned.  Stir frequently.
  3. Add coriander, cumin, turmeric, red chili, and 2 teaspoons fenugreek over low heat.  Stir for 20-30 seconds uncovered over low heat or until fragrant.
  4. Add tomatoes.  Stir and cover.  Cook until oil separates from mixture.
  5. Add mushrooms, cover, and cook for 10 minutes over medium-low heat.  Add rest of fenugreek (crush in palms) off heat.  Enjoy with paratha or rice!