Butternut Squash Soup

Fresh Butternut Squash Soup

I strongly believe in using fresh and seasonal produce. Butternut squash is in season right now at tastes amazingly fresh. This is an easy and fun recipe. 

• Serves: Four
• Preparation time: 30 minutes
• cooking level is very easy
• Vegan and Gluten free

Ingredients:

• 1 Butternut Squash Peeled, Seeded, Chopped
• 1 Tart Green Apple, Chopped
• 1 Onion Chopped
• 1 Celery Rib Chopped
• 1 Carrot Chopped 
• 2 Tbsp of Olive Oil
• 1 Chopped Serrano Pepper
• 1 Small Piece of Ginger, Chopped
• 4 Cups of Water or Vegetable Broth
• Few Thyme leaves
• Pinch of Nutmeg 
• Pumpkin Seeds to Garnish
• Salt

Preparations:

1. On a medium high heat in a sauce pan add two tbsp of olive oil. Saute onion, celery, carrots for 3-4 minutes.
2. Add butternut squash, apple chunks and saute for  few minutes.
3. Add four cups of water or vegetable broth and bring to a boil.
4. Add salt, ginger and pepper. Let it simmer for 20 minutes.

Puree the mixture

5. Using a hand blender, puree the mixture to a smooth consistency. Be careful, it will be hot!
6. Garnish with roasted pumpkin seeds. Thyme leaves and/or  my favorite sprinkle with nutmeg. (Candid walnuts is another great option if you don't have pumpkin seeds)

 Butternut squash soup with roasted pumpkin seeds

Bonus Tip: For busy folks, buy pre-cut butternut squash at your local grocery store.

Gluten Free Vegan Squash Spaghetti

 Vegan - Gluten Free Squash Spaghetti  

Summer is over and Autumn bring lots of vegetables. Our garden and super markets overflow with varieties of squash. This fall i fell in love with cooking with squash. I have tried for the first time spaghetti squash. This squash is an oblong seed bearing variety of winter squash. The fruit can be ivory to orange in color. It has large seeds.

Prep time:25 minutes

cooking time: 10 minutes

Perfectly vegan and Gluten free pasta

Ingredients:

• 1 medium Spaghetti squash
• 1 small onion chopped
• 1 carrot chopped
• 1 rib celery chopped
• 2 tbsp red bell pepper chopped
• 2 tbsp green bell pepper chopped
• 2 tbsp chopped tomato
• 2 tbsp pesto sauce
• 2 tbsp oil
• Salt and pepper to taste
• Few pieces of caper

Ingredients

How to prepare:

1. Cut the squash into four pieces.

2. Take out seeds and membrane out of squash.

 Squash cut into four pieces

3. Bake the squash in oven for 20 minutes at the temperature of 200 degrees.
4. With the help of a fork scoop the spaghetti out. It comes out naturally in delicate ribbons.

 Baked squash comes out easily as ribbon

5. In a wok on a medium high heat add oil.
6. Add onions, bell peppers, carrots, celery, capers salt, pepper and pesto sauce.

Stir fry

7. Stir fry all the ingredients gently for 3-4 minutes.
8. Fold in the spaghetti with vegetables. Stir fry for 3-4 minutes more till it is properly mixed.

Squash Spaghetti

How to make Pav Bhaji

The Final Product: Delicious Pav Bhaji

Pav Bhaji is a famous street food all over Mumbai, India! If you have never had it, it is a mouth watering and tantalizing to your taste buds. The perfect end to a late night party ;) This dish is popular to young adults and kids alike. Each cook has their own variation to their Pav Bhaji reciepe, this one below is my favorite because it easy to cook and tastes amazing!

• Serves: 4
• Prepration time: 30 minutes
• Cooking level: Easy
• Want to make it Vegan? Replace Butter with Oil
• Want to make it Gluten Free? Just use GF Bread

Ingredients:

For Bhaji:

• 3 Medium boiled potatoes boiled and smashed
• 2 meduim chopped onion
• 2 Medium tomatoes crushed
• 1 and 1/2 cup Frozen Peas and Carrots smashed
• 1 Small green chilli
• 1 Small piece of ginger
• 2 Cloves of garlic
• 1/4 tsp of salt
• 1/2 tsp of Badshah Pav Bhajji masala
• 1/2 Cup of tomato sauce
• 2 tbsp oil or butter

For Breads:

• Stick of butter softened
• 1 tsp pav bhajii masla
• Chopped cilantro to garnish
• Lemon wedges

Time to Cook! How to prepare:

1. Chop Chop Chop!
In a handy chopper chop the onion, garlic, ginger and green chili. Take it out in a bowl. Set aside. Chop the tomatoes place in a bowl. Set aside.
Boil and smash the peas and carrots. Set aside.

2. In a wok or big pan on medium heat add butter. Add onion, garlic, ginger and chili. Sauté them. Soon onions will be translucent.

3. Add tomatoes and stir fry them till it cooks and changes the color.

4. Now add salt and Pav Bhajii masala and mix it properly.


5. Add boiled peas, carrots and potatoes. You may need to add 1/2 cup of water at this time.

6. Simmer for 3 minutes and add tomato sauce.

7. Simmer for 5-7 minutes and cover on low heat.

Bhajii should not be watery or dry so keep heating until the Pav Bhaji consistency is preferable to you.

8. The "Pav" in Pav Bhaji means bread on a skillet medium heat, add butter, add masla and roast the bread on both sides. Add cilantro for added flavor.

Let me know how your Pav Bhaji turned out in the comments!

Serve with a slice of lime for an extra zest!

Ingredient of the Week: Besan

This week we’re going to take a look at three great recipes that use besan. Besan is high in protein and very useful in gluten free recipes.

Gluten Free Vegetable Pancakes

Vegetable Pakora

Ridge Gourd - Turia Masala

Besan (also known as gram flour) is a type of flour made from chickpeas. Besan has a lower glycemic index and a higher protein content than regular flour. Besan can help to control diabetes, promote heart health, and (thanks to its lower calorie count) it can even help with weight loss. Besan is a great addition to any kitchen thanks to its health benefits and unique flavor. 

Aloo Batata/ Potato Wada

Potato Wada

Potato Wada is the fried potato dumplings. It is one of the yummy snacks enjoyed with ketchup or pickle on holidays in Gujarat, India. When I moved to USA in 1970s' Italian, Mexican, American, pizza were all new to me and I used to make these wada it home for my family.

DF = Dairy Free GF = Gluten Free V= Vegan

Preparation time: 10 Minutes

Peeled and mashed potatoes

Cooking time: 25 Minutes
Cooking level:  Easy

Ingredients for Potato
5 medium Idaho potatoes
Salt to taste
1 tsp of grated ginger
 2 tsp of grated garlic
1 tsp of cumin powder
2 tsp of lemon juice
1 tsp of green chilli paste

Ingredients for Tampering

Ready to fry wada

2 tbsp of oil
2 tsp of mate pa beans/ Urad dal
Finely chopped full curry leaves
1/2cup of chopped cilantro
Garlic
1/4 tsp of turmeric powder

Ingredients for Batter
8 tbsp of besan or chick pea flour
(sifted)
1 tsp of red chili powder
salt to taste
1/4 tsp of turmeric
Pinch of baking soda
water to make batter
1 and 1/2 cup of oil for deep frying

Preparation
1. Boil the potatoes and mash without any lumps in order to make smooth dough balls.

Batter for Wada

Deep frying potato wada

2. Add ginger, cumin powder, lemon juice, salt, green chilli to the mashed potatoes
3. In a small pan,  add 2 tbsp of oil on medium heat,  add mate pa beans/ urad dal until it turns golden brown
4. add garlic, cilantro, finely chopped curry leaves
5. add the tamper to the mashed potatoes
6. mix the tamper and mashed potatoes and make 20-25 medium size balls as shown in the picture above
 7. For the batter, In a mixing bowl add chickpea flour, red chili powder, salt, baking soda, turmeric and water so that the it makes a correct consistency which is neither  thick or watery. 
8. In a frying pan, add oil and heat it for deep frying. Add the potato balls/wada into the batter and deep fry the dumplings.
9. Turn the dumplings in order to cook it evenly
10. Place them on the paper towel in order to absorb the extra oil
11. Serve with your favorite cilantro, Mint, Tamarind, or ketchup.


Tips:

Dry mango powder/ amchur powder can be substituted for lemon juice

Sweet Potato Fries

Sweet Potato is one of the best sources of beta carotene in a form of vitamin A. It is very low in calories. There is no saturated fat or cholesterol making it an ideal diet food. Sweet potato has Vitamin C, B6, Manganese, Copper, Potassium, Iron, Calcium, and Fiber.

AO = Antioxidan tDF = Dairy Free GF = Gluten Free HF = High Fiber LS = Low Sugar V= Vegan

Cooking Level: Easy

Preparation Time: 20 Minutes

Baking Time: 20-30 Minutes

Ingredients:

Sweet Potatoes

Crushed Garlic

Salt to taste

Fresh Parsley

Oil Spray

Preparation:

1. Wash and cut the sweet potatoes in Julienne style.

2. Spread it all the over the baking sheet

3. Preheat the oven at 200 degrees

4. Spray with cooking oil spray

5. let it bake for 20-30 minutes until they turn crispy

6. Sprinkle with salt, crushed garlic and parsley. 

I would like to thank Mayank for passing this recipe to me and his consent to post it on my blog.  Please try this recipe before you crave for french fries or pick a bag of chips. Please feel free to give your valuable comments and suggestions on this recipe. 

Mexican Enchiladas

Enchiladas are all time favorite!! Easy to make and healthy it can be. To make fun try to involve kids and family member too. I am pretty sure they will enjoy making it . Enchilada filling and sauce varies from recipe to recipes. Here is quick recipe.

Recipe type: AO = Antioxidant DF = Dairy Free GF = Gluten Free HF = High Fiber HP = High Protein, LS = Low Sugar, V= Vegan

Cooking level : Very easy

Cooking time: 10 minutes

Assemble time: 10 minutes

Ingredients

8-10 corn tortillas

2 tbsp of canola oil

Taco seasoning 1.5 oz (As per your taste)

One can 15 oz black beans

One small zucchini diced

One small onion diced

One small yellow squash

Few tofu small pieces

Red and Green bell pepper

Small amount of corn kernels

Tomato sauce 8 oz

1 and 1/2 cup of water

Enchilada sauce mix 1.5 oz

1 cup shredded cheddar jack cheese

Any vegetables  

One Can black beans

Black Olives and  Spring onions for garnishing

 To assemble
1. For Enchilada sauce: In a medium pan,  add water with tomato sauce and according to your taste add enchilada mix seasoning. Bring to a boil.Let it simmer for 5-7 minutes on a medium high heat. Set aside.
2. For filling:  In another pan or microwave safe bowl. Add black beans rinsed and drained , add green and red bell pepper, corn,  zucchini,  squash. Per your choice you may add more vegetables.  Add taco seasoning per your taste and cook on medium heat  for 3-4 minutes and mix it well. Set aside



3. In a skillet on a medium heat, apply oil on both sides of tortilla to make it soft so it doesn't crumble when you roll it. Please do not deep fry the tortilla.

4. Fill the mixture of enchilada  filling in the middle of tortilla and roll it as shown in the picture.

5. Pour the enchilada sauce over the tortilla enough to cover the edges of the tortilla.

6. Sprinkle with shredded  cheddar cheese, black olives, Spring onions.

7. Microwave the tortilla with its filling and sauce for 1-2 minutes.

8. Serve it with guacamole, salsa,  lettuce, and tomatoes. http://www.thevegfusion.com/2009/05/salsa-mexican.html

Please try to make it at home and feel free to give your valuable suggestions and comments.

Enjoy!!

Raw Green Tomatoes Subji or Pickle

Autumn is Here!!  My vegetable garden is almost done for the season:(
If you are left with plenty of raw green tomatoes or If you love green tomatoes!! Here is the recipe with raw green tomatoes.

Cooking Level: Very easy
Preparation Time: Five minutes

Green Tomatoes 

Cooking Time: Ten minutes

Ingredients:

4 medium size raw green tomatoes
1 Tsp of Sesame seeds
1/2 tsp Mustard seeds
1/4 tsp Cayenne pepper
1 tsp Brown sugar or Jaggery/Molasses
1/4 tsp Turmeric
1 tsp each Coriander & Cumin powder 
1 tsp oil

Salt to taste

Preparation:

1. Microwave diced tomatoes in microwave oven for 3-4 minutes. Set aside.
2. In a small saucepan, heat the oil on a medium high heat.
3. Add mustard and sesame seeds. Add jaggery/molasses or brown sugar and stir until sugar turns brown in color.
4. Add salt ,coriander, cumin powder, turmeric, cayenne pepper and tomatoes.
5. Cook for 4-5 minutes till it mixes well.
6. You can note that it will change color to golden yellow.and now its ready to serve. Tomato subji can be stored as pickle for a week in a  refrigerator.    Also, you can make green tomatoes Enchilada sauce aka Verde sauce. Salsa or  fried tomatoes. Enjoy!!

 Did you know!!  green tomatoes are Very low in saturated fat,  No cholesterol,  High in dietary fiber,  High in iron,  High in manganese,  High in magnesium, High in niacin, Very high in pantothenic acid, High in phosphorus, Very high in potassium,  High in thiamin, Very high in vitamin A, High in vitamin B6, Very high in vitamin C. 

Ridge gourd -Turia with split mung Dal

This a basic easy recipe for the healthy meal. It is easy and quick and fulfilling.

Ingredients:

3-4  cups of washed,cubed turia or ridge gourd,
 1 cup split moong dal aka green gram washed and soaked  for two hours  
1 tsp lemon juice or you may use diced tomatoes
2 tbsp ground coriander (dhaniya powder) and cumin (Jeera) powder
1/4 tsp turmeric powder
1/2 tsp red chili powder or cayenne pepper 
2 tbsp oil
1 tsp fresh cut ground ginger
1 tsp green chili diced or paste or Cayenne pepper
salt to taste
Directions:
In a saucepan on medium heat add oil. 
Add cut turia and saute for two minutes.
Add soaked mung dal and stir.
Once it starts sizzling add all the spices (except lemon juice or tomatoes) and half a cup of water.
Mix it well. cover and let it cook for 3-4 minutes.
Stir occasionally.
Check to see if dal is cooked  by pressing a kernel between your thumb and forefingers.Once it is cooked dal will change color.
 Add lemon juice or cut tomatoes.

Tips: this recipe can be done as a semi liquid by adding a little more than 1/2 cup water and cook for 3-4 minutes more.
Enjoy with indian bread ( roti), Pita Bread, Tortilla, and rice.

Prep time: 5 minutes

cooking time:  10-12 minutes
Serves:  3-4

Level: very easy recipe

Recipe type: AO = Anti-Oxidant ,
 DF = Dairy Free
,GF = Gluten Free,
HF = High Fiber,
 HP = High Protein,
 J = Jain,
 LS = Low Sugar
 V = Vegan

Mutter & Tofu Panjabi style

 

Mutter & Tofu with tomato gravy

For this week's vegan recipe, I have always wanted to see if tofu can serve as a good substitute for paneer.
I have recently bought Nasoya-brand organic cubed super firm tofu.  I had some tomato sauce saved up from my previous recipe. I also decided to use some leftover red and green bell peppers.
Moreover, my son is home from college and he was craving to eat some good home-cooked meal. So here is the quick recipe for mutter ("mutter" is the Hindi word for peas) and cubed tofu with tomato gravy

Ingredients:

• Half red and green bell peppers cubed
• Half packet of cubed tofu
• Half can of tomato sauce plain
• One medium onion cubed
• Two shallots of minced garlic
• One tbsp of minced ginger
• One cup of frozen peas
• Salt to taste
• 1/4 tsp of red chili pepper
• 2-3 tsp of ground coriander and cumin powder
• 1/4 tsp of turmeric
• 2 tsp of oil

How to make:

1. Put some oil in a pan on medium heat.
2. Fry onions, ginger, and garlic for 3-4 minutes till they becomes transparent.
3. Microwave frozen peas for 3 minutes
4. Add bell peppers, tofu, and peas to the pan.
5. Mix with a wooden spoon (not metal)  so that the tofu does not crumble.
6.  Add remaining spices. and stir softly.
7. Add 1/4 cup of water and tomato sauce.
8. Simmer in low heat for 10 minutes.
9. You will see the color has changed.. You will know it is done with you see oil floating on the top.
10. Enjoy with Naan or Paratha!

Stuffed Okra

Okra is widely available all over the world. There are numerous ways one can make okra subji. One of my favorite ways is stuffed okra with a special blend of spices and ground peanuts. Okra lovers will definitely enjoy this recipe. It takes a little bit of time but it is well worth it.

Recipe Type: Jain, Vegan, Gluten Free and full of vitamins and anti-oxidants.
Cooking Time:  35 minutes
Difficulty Level: Easy to make if you cook regularly.

2 lbs. Okra, washed and dried with a paper towel.  Cut both ends off and make a slit in the middle.

Ingredients:

2	Lbs.	Okra
		Salt to taste
1/4	Tsp	Red Chili Powder
1/4	Tsp	Turmeric
2	TBsp	Cumin and coriander powder, little more than usual
3	TBsp	Ground Peanut Powder
1	Tsp	Fresh Grated Ginger
1	Tsp	Fresh Grated Green Chili
1	TBsp	Besan or Chick Pea Flour
2	TBsp	Coconut flakes, optional to garnish
		Chopped Cilantro to garnish
3	TBsp	Oil

How to Prepare:

1. Mix all the spices and fill in the slit of okra. Set aside.
2. On medium heat in a wok add oil.
3. Add stuffed okra and let it sizzle. Use wooden spatula to stir occasionally.
4. Mix it gently covering oil.  Let it sizzle for 5 minutes.
5. Transfer it to a glass pan or corning ware. Cover with saran wrap.
6. Microwave it for 3-4 minutes. Check that okra is tender and done.
7. If it is not done, microwave again for 2-3 minutes.
8. Garnish with cilantro and coconut flakes.
9. Serve with warm roti.
10. Enjoy!!!

Serving Size is 1/10 of Recipe.

Let me know what you think by leaving a comment!

I love to hear from my readers!

Join my Newsletter here & be entered to win 

"The Indian Slow Cooker" Cookbook!

Beet Salad

Beet Salad

This is one of the most natural recipes for health.  There is no cooking required.  At first I thought, "How it will taste?" I was amazed to find that it was highly refreshing, crunchy, nutty and tasty.  I am sure health fanatics will love it.  I have adopted this recipe from the Isha Yoga Foundation where I attended a five day seminar.

Ingredients:

1    Beet, grated 1/2 Green Bell Pepper, finely chopped 1/2 Cup Raw Peanuts, soaked for 2 hours Small Ginger, grated 1/2 Small Fresh or Frozen Coconut, Grated 1    Tsp Lemon Juice Salt to taste Pepper to taste Few Pieces Jalapeño, finely chopped Fresh Cilantro, chopped

How to Prepare:

1. Mix all of the ingredients together well. 
2. I would add salt at the time of serving so it does not get watery.

Yummy and healthy!

Dahi Wada - Dal Balls with Yogurt

Dahi Wada

Dahi wada is very famous all over India and is a very popular dish in Northern India. It is also in the chaat family. This is how I make Dahi Wada for my family.  It is made from Urad Dal, also known as Black Split Dal or Split Matep Beans. It is full of protein and is an excellent source of many minerals, calcium and potassium. The high fiber content yields complex carbohydrates which aids digestion and is effective in stabilizing blood sugar.

Preparation Time: 25 Minutes
Cooking Difficulty Level: Medium
Recipe Type: Jain, Gluten Free & Vegan (by omitting yogurt)
Frying Time: 20 Minutes
Assembly Time: 10 Minutes
Serves: 12

Wada Can be eaten with Chutney and Sambhar  without yogurt..

Urad Dal/Split Matepa Beans

Ingredients:

1	Cup	Urad Dal
2	TBsp	Green Chili Paste
2	TBsp	Fresh Ginger Paste (omit for Jain recipe)
		Salt to taste
		Few pieces of cashews and raisins (optional)
6-7	Tbsp	Tamarind and Date Chutney
4	Cups	Whipped Yogurt
		Big Bowl of Cold Water Room Temperature
		Salt to Taste
		Roasted Cumin Powder
		Red Chili Powder
		Canola Oil to Deep Fry Chopped Cilantro

Frying Dal Balls

Soaking in Water

How To Prepare:

1. Clean Dal so that there are no small stones that are sometimes found with them.
2. Wash thoroughly.  
3. Soak for 3-4 hours.
4. Strain Dal and blend with just the right amount of water, not too much, until it blends smoothly.  
5. Grind to a little coarse consistency.  
6. Add green chili, ginger paste, salt, a handful of cashews and raisins.
7. Mix it well.  
8. Dough is ready for frying.
9. To deep fry, heat the oil in  a wok. 
10. Either with your fingertips or with a tablespoon gently ease the Dal mixture into the heated oil. Care should be taken not to scald yourself. The Dal mixture will puff up in the hot oil.  
11. Gently turn them over and fry until they are golden brown. 
12. Take them out of the frying pan and drain on a paper napkin. 
13. Fry only 4-5 balls at a time so you don't overcrowd the wok. 
14. Wada is ready.
15. Soak the balls or wada in a large bowl of about 3 glasses of room-temperature cold water for about 20 minutes.  
16. Gently remove the wada from the water and press them between your palms to remove any oil and water. 
17. Place the dry wada on a platter.
18. Whip up the fresh low fat Dannon plain yogurt.  Add salt.  If the yogurt is old and sour, add one teaspoon of sugar (optional).
19. Pour whipped yogurt on wada on the platter.
20. Pour date and tamarind sauce- sweet chutney on top of yogurt.
21. Garnish with chili, roasted cumin powder and cilantro. 
22. I sometimes add black rock salt and black pepper (optional).
23. Refrigerate it for an hour or two. 
24. It makes almost 40-45 wada.
25. ENJOY!!

Garnish of Yogurt, Tamarind Date Sauce & Spices

Ready Dahi Wada

Onion Pakora - Fritters

Onion Pakora

Onion fritters are very popular all over India. It is a great wonder that even though hygiene is still very poor, the rate of illness is very low in India.  Research shows that most of the poorest people eat warm or hot both in temprature and in taste.  Even today, when I visit India, I try to stay away from cold cuts.  Pakora is deep-fried, instant and satisfying. Another benefit is that after eating pakora you want to drink more water to help it digest.  In warm weather it is good for you to drink alot of water.

Preparation Time: 15 Minutes
Cooking Difficulty Level: Medium
Recipe Type: Vegan & Gluten Free
Cooking Time: 20 minutes

Ingredients:

1		Medium Onion Peeled and Cut Lengthwise
1		Medium Pepper of your choice
		(bell pepper is not too spicy or two Jalapeño cut length wise, seeded)
		Oil for deep frying
2	Cups	Chickpea Flour or Sifted Besan
1/4	Cup	Rice Flour
		Salt to taste
3/4	Cup	Water as needed
1/4	Tsp	Chili Powder
1/4	Tsp	Turmeric
1	Tsp	Coriander
1	Tsp	Cumin Powder
1	Tsp	Lemon Juice

How To Prepare:

1. In a mixing bowl, mix the cut onion, green chili of your choice (mild, hot and/or finger hot chili), salt, lemon juice, red chili, coriander, cumin powder, rice flour and chickpea flour . 
2. Mix with fingers. 
3. Add water as needed but do not add too much water.  You want the batter to be dry but mixed properly so that the flour and spice coat the onions.
4. Heat the oil in a fryer.
5. Once the oil is heated, precautions should be taken all the time when frying so that you do not scald yourself.
6. Add the onions coated with batter to the frying pan. 
7. Fry until golden brown.
8. If the temperature is right, the fritters will pop up right away. 
9. Take them out and place on a paper towel.

Serve with chutneys: 

Date & Tamarind Chutney 

Mint Chutney