Category: Lunch | 1pm Meal

Categories
Dinner | 8pm Meal Lunch | 1pm Meal

Corn and Spinach in Coconut, Tomato Herb Sauce

Corn
Corn and Spinach in Coconut, Tomato Herb Sauce

I had no idea that it is #worldveganday today. However, like so so many weird coincidences happen in my life, I decided to make this vegan corn and spinach mix vegetable on the same day!

My inspiration for this spinach and corn dish was from the traditional Methi Malai Matar. This curry is basically fresh fenugreek leaves cooked with green peas in a creamy white sauce. So here is what I did. I swapped fenugreek with baby spinach, added fresh sweet corn and peas. I cooked it in a tomato and coconut milk sauce – the coconut milk was the perfect substitute for creamy white sauce. Next to this gravy, I added a generous dose of garlic and garnished it with basil, and oregano.

And guess what we paired it with for lunch? Hot wholewheat parathas stuffed with sattu or toasted gram flour. This is a perfect comfort meal for nippy afternoons. The kids devoured it and I have the perfect recipe for world vegan day too. Doesn’t it feel good when things just fall into place sometimes, making all the hard work worthwhile?

Here is a quick 15-minute recipe once again for you from yours truly. Scroll down for the full recipe.

Corn

 

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Spinach-Corn in Coconut-Tomato Herb Sauce

Ingredients

  • Baby spinach or normal spinach- 250 gm
  • Fresh sweet corn-1/2 cup
  • Frozen or fresh green peas-1/2 cup
  • Garlic, minced- 4 pods
  • Tomato, chopped fine-1
  • Coconut milk/cream or whipping cream-100 ml
  • Dried Basil - ¼ teaspoon (or you could use a few leaves of freshly chopped fresh basil)
  • Oregano- ¼ teaspoon
  • Salt-1 teaspoon or to taste
  • Oil-1 tablespoon

Instructions

  1. In a heavy bottomed pan heat oil and once hot, add garlic and herbs and stir for half a minute until the herbs start to release their fragrance
  2. Add tomatoes and on medium-high heat stir until they are soft and mushy
  3. Stir in the spinach, corn and peas and mix well. If using normal spinach you would need to blanch it until soft, drain and then add the blanched leaves into the mixture. Cover, reduce the heat to medium and cook until all the veggies are soft.
  4. Uncover and stir in the cream, salt and give it a final mix before letting it simmer for another 5 minutes. Add a few tablespoons of hot water if the mixture seems too thick and adjust the salt
  5. Turn off the heat and serve hot with a side of rice, roti or parathas

Notes

Calories (per serving)- 150 Nutrition- Fiber/Vitamin A, C, E, B1, B3, B5, B6, Calcium, Magnesium, Phosphorous, Iron, Protein It does wonders for your-Muscles/Hair/Quality of sleep/Immunity/Anemia/Bones/Gut This is “My 1pm/8pm Meal

https://onewholesomemeal.com/spinach-corn-in-coconut-tomato-herb-sauce/

[kkstarratings]

Categories
Dinner | 8pm Meal Lunch | 1pm Meal

Chicken Keema with Black Chickpeas

Chicken Keema
Chicken Keema with Black Chickpeas

If you ask me which is the one legume that I cannot live without, it has to be Black Chickpeas. There are so many possibilities with this gem and if you notice my feed, I use it in all forms, raw, whole and sprouted. This time, it was with the chicken keema.

We are back from our annual pilgrimage to India. The trip home has left us all very well endowed and I do not mean the pockets. Thanks to all the eating in India, we are now trying to cut carbs in our dinner. Remember, low carbs doesn’t have to mean sad meals and punishing yourself. This chicken keema with black chickpeas is a good balance of healthy and tasty. It is a filling dish and can be had on its own or with a side of hot rotis and parathas.

Another suggestion is to have it along with plain dosa. Or you can give your masala dosa a new twist. Try it as a dosa filling instead of the usual carbs-rich potatoes in the masala dosa. I have an interesting recipe coming up on that as well. So, stay tuned. Until then enjoy this portion of heaven-guilt free!

 

Chicken Keema

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Black Chickpea-Chicken Keema

Ingredients

  • Minced chicken breasts or thighs- 250gm
  • Black chickpeas soaked overnight-1/2 cup
  • Green Peas-2 tablespoons (optional)
  • Medium onion finely chopped-1
  • Medium tomato finely chopped-1
  • Cumin powder-1/4 teaspoon
  • Garam Masala-1.5 teaspoon
  • Cumin seeds- 1 teaspoon
  • Bay leaf- 1
  • Cinnamon sticks- ½ inch
  • Black and green whole cardamoms- 2 and 4 pieces each
  • Star anise- 1 whole flower
  • Mace- One small portion
  • Black pepper- ½ teaspoon
  • Cloves- 4 pieces
  • Ginger-garlic paste-2 tablespoons
  • Turmeric powder-1/2 teaspoon
  • Red chili powder- ½ teaspoon or as per taste (optional)
  • Green chilies chopped fine-2 (optional)
  • Chopped coriander- 2 tablespoons
  • Salt-1.5 teaspoons or as per taste+1/2 teaspoon
  • Oil- 1 tablespoon

Instructions

  1. Wash and boil the black chickpeas with one-cup water and ½ teaspoon salt until they are soft. Drain water (retain it for using it later) and keep aside
  2. Heat one-tablespoon oil in a heavy bottomed pan and add cumin seeds, bay leaf, cinnamon sticks, black and green cardamoms, star anise, mace, black pepper and cloves. Stir for half a minute, and keeping the flame on medium, add onions and ginger-garlic paste. Keep stirring until the onions are nicely brown, then add tomatoes, cumin powder, garam masala, turmeric powder and red chili powder, green chilies and mix well
  3. Turn the flame to medium-high and cook the onion-tomato-spice mixture well you see oil oozing out. If at any point the mixture starts to stick to the pan, add a few teaspoons of the reserved water from boiled chickpeas
  4. Add minced chicken and 1.5 teaspoons salt and give it a nice mix to ensure equal distribution of salt
  5. Once mixed well, add boiled chickpeas, green peas (if using) and 2 tablespoons of the reserved water from boiled chickpeas. If you desire more gravy, then you could add more water
  6. Turn off heat, garnish with chopped coriander and serve hot as is or with a side of hot roti or paratha

Notes

Calories (per serving)- 50 Nutrition- Good fat/ Protein punch/Iron/Vitamin B6/Magnesium/Zinc It did wonders for your-Muscles/Hair/Quality of sleep/Immunity/Cold and Sore throat/Anaemia

https://onewholesomemeal.com/chicken-keema-black-chickpeas/

[kkstarratings]

Categories
Afternoon Snack | 3pm Meal Lunch | 1pm Meal

Kimchi Besan Cheelas | Kimchi Flavoured Vegan Omlette

Kimchi Besan Cheelas
Kimchi Besan Cheelas | Kimchi Flavored Vegan Omelette

What does an Indian do when she has had an overdose of Indian food but misses home none the less? An Asian twist to the rescue! She makes kimchi besan cheelas (vegan omelette) and devours them.

This is a super easy fusion between the Indian cheela and the Korean kimchi pancake. They are both individually so delicious possessing very unique tastes to the countries they originate in. However, there is a similarity that helps fuse them together. I am surprised it took me so long to try it!

The kimchi besan cheelas is a simple recipe and they are a complete meal. I added some peas to the batter and topped with toasted coconut flakes before serving it. One small tip, courtesy my sweet Korean friend – the older the kimchi is the better and tangier flavor it will give the pancake. I do not make my kimchi at home, so I let the store-bought kimchi sit in my fridge for a month (that is all I could persevere).

These are perfect as an afternoon snack or a lunch box meal for the kids. And yes, they taste delicious with a hot cup of masala chai. Scroll down for the full recipe.WholesomeMeal

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Kimchi Flavoured Vegan Omlette (Kimchi Besan Cheela)

Ingredients

  • Besan (chickpea/gram) flour- 1 cup
  • Onion, chopped fine-1 small
  • Green peas-2 tablespoons
  • Green chilies, chopped fine-2 (optional)
  • Coriander, chopped fine- 1.5 tablespoons
  • Kimchi, chopped to small pieces- 3 tablespoons or to taste
  • Caraway(ajwain) seeds- 1/4 teaspoon
  • Salt-1.5 teaspoons or to taste; based on how salty the kimchi is you would need to adjust the salt added
  • Toasted coconut flakes as topping-2 tablespoons
  • Water-1.5 cups; squeeze the water from the kimchi and use it for making the batter too
  • Oil-4 tablespoons for shallow frying

Instructions

  1. In a deep bowl, add besan and stirring continuously add water gradually to make a smooth batter
  2. Add the remaining ingredients and mix well
  3. Heat one tablespoon oil in a non-stick pan and swirl the pan to evenly spread the oil
  4. When the oil is hot, reduce heat to low and add 1 tablespoon batter to the pan and using the back of a spoon spread out the batter evenly to make a circle
  5. Increase the heat to medium-high and cook till brown; flip it over, add another tablespoon oil and cook the other side till done
  6. Serve hot topped with toasted coconut flakes and a side of dates-tamarind chutney or ketchup

Notes

Calories (per serving)- 145 Nutrition- Protein/Iron/Magnesium/Potassium/Vitamin B-6 It does wonders for your- Muscles/Sleep/Nerves/Anemia This is “My 1pm/3 pm Meal”

https://onewholesomemeal.com/kimchi-flavoured-vegan-omlette-kimchi-besan-cheelas/

[kkstarratings]

 

 

Categories
Dinner | 8pm Meal Lunch | 1pm Meal

Spiced Mutton Stew | #NationalCurryMonth

Mutton Stew
Spiced Mutton Stew

Apparently it is #NationalCurryMonth. I do not need a reason to cook and consume curry but this definitely is a great reason to introduce you to a new recipe – spiced mutton stew.

This dish checks all the boxes of how curry is prepared but tastes like no other. It is warm and rich with spices, extracting a deep flavor from the mutton itself and balanced perfectly by yogurt. Side note – the yogurt is used for marinading. This is a stew in the form of a curry or curry in the form of a stew. However you see it and whatever you choose to call it, it doesn’t take away from the very luscious, gut soothing taste of this one-pot mutton dish.

Paired with a bowl of piping hot rice or even on its own, it makes for a perfect meal in cooler weather. Also, it is a great panacea for that lingering cold. There you go, so many reasons to try this mutton stew, right? Let me know how you had it in the comments section. Scroll down for the full recipe.

If you prefer your meal curry style, then maybe this mutton curry recipe here is just for you.

Mutton Stew

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Spiced Mutton Stew

Ingredients

  • Mutton, cleaned and cut into 2 inch pieces- 500 gm (mutton with fat adds to the taste)
  • Onion, small sized sliced fine- 6
  • Yogurt (for the marinade)-2 cups (enough to completely immerse the mutton)
  • Ginger (grated fine)-1 tablespoon
  • Garlic (chopped fine)-1 tablespoon
  • Bay leaf- 2 small
  • Cinnamon stick- 1 inch
  • Black and green whole cardamoms- 2 and 4 pieces each
  • Black pepper- ½ teaspoon
  • Cloves- 8-10 pieces
  • Green chilies- 2 or to taste
  • Ghee (for the marinade)-1.5 tablespoon
  • Turmeric- 1 teaspoon
  • Salt- 1.5 teaspoon or to taste
  • Sugar-2 teaspoon (optional)
  • Coriander leaves chopped fine-2 tablespoons for garnish

Instructions

  1. Hand pound all the spices (bay leaf, cinnamon, black and green cardamoms, black pepper, cloves) in a mortar and keep aside
  2. Mix well all ingredients except coriander leaves in a deep bowl, cover and marinate for 2 hours at room temperature
  3. After 2 hours place the mixture in a thick-bottomed wok or pressure cooker, cover and cook until the meat is tender. If using a wok remove the cover and stir intermittently once or twice; uncovering it too often would delay the cooking time. If using a pressure cooker, cook with the lid on a high flame for 7-10 minutes, then release the pressure and take off the lid
  4. If the stew is too watery, bring it to desired consistency stirring intermittently over a medium-high flame
  5. Garnish with chopped coriander and serve hot with a side of steamed rice or by its own.

Notes

Calories (per serving)- 250 Nutrition- Protein/Monounsaturated fat/Iron/Zinc/Potassium/Vitamin B12 It does wonders for your- Muscles/Anemia/Stamina This is “My 1pm Meal”

https://onewholesomemeal.com/spiced-mutton-stew/

[kkstarratings]

Categories
Lunch | 1pm Meal

Mutton Curry Prepared In One Pot

Mutton Curry
One Pot Mutton Curry

Ask an Indian (who is a hardcore carnivore) what his or her favorite kind of meat is and more often than not the answer would be mutton.

While I am not a big fan of this meat myself, I totally understand why one would say so. It is quite versatile. One can make mutton curry, mutton cutlets, keema parathas, and what not with mutton. It is also very flavorful. However, a lot of the flavor is dependant on finding the right kind of meat and preparing it the right way.

When in Hong Kong we always struggle to find the right kind of mutton. Hence the India trips have to be made the most of.

The one-pot (pressure cooker) mutton curry, which my mother makes always, hits the spot. It is an extremely simple and foolproof recipe provided the ingredients, including the masala, are of good quality. In my experience, somehow the packaged masalas just do not do the trick.

I am sharing here the recipe for both – the meat masala and the garam masala prepared from scratch along with the mutton curry recipe. This is how my mum makes her garam masala. You might find it slightly different from the more commonly available recipes but it tastes just as good. Do give it a shot and I am sure you would love it. For vegetarians, you could use this meat masala in your regular curries like cauliflower, etc for that heady flavor and aroma.

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One Pot Mutton Curry

Ingredients

  • For Garam Masala:
  • Cinnamon- 4 two inch sticks of medium thickness
  • Bay leaves- 4
  • Black cardamom (badi elaichi)- 2
  • Green cardamom (choti elaichi)-4
  • Cloves- ½ teaspoon
  • Mace- 3 strands
  • Black cumin seeds (shah jeera)- ½ teaspoon
  • Cumin seeds (jeera)- ½ teaspoon
  • Black pepper (gol mirch)- ½ teaspoon
  • For Meat Masala:
  • Cumin (jeera) powder- 5 teaspoons
  • Black pepper powder- 5 teaspoons
  • Turmeric powder- 5 teaspoons
  • Red Chili powder- 2 teaspoons (you can reduce this amount as per taste)
  • Garam Masala (prepared as above)- 3 teaspoons
  • Coriander Powder- 12 teaspoons
  • For Mutton Curry:
  • Mutton or lamb (cleaned and cut into desired size pieces, preferably 2 inches long)- 1 kg
  • Onions, medium sized, sliced fine (preferably red onions of Indian variety)- 6-8
  • Cumin seeds- 1 teaspoon
  • Bay leaf- 2 small
  • Cinnamon sticks- ½ inch
  • Black and green whole cardamoms- 2 and 4 pieces each
  • Star anise- 1 whole flower
  • Mace- One small portion
  • Black pepper- ½ teaspoon
  • Cloves- 4 pieces
  • Ginger paste- 2 teaspoons
  • Garlic paste-1 teaspoon
  • Green chili -3 or to taste
  • Red chili powder-1 teaspoon or to taste
  • Garam Masala-2 teaspoons
  • Meat Masala- ½ teaspoon
  • Salt-2 teaspoons or to taste
  • Chopped coriander for garish- 2 tablespoons
  • Mustard oil or ghee- 2 tablespoons

Instructions

  1. For Garam Masala:
  2. Dry roast the ingredients one at a time in a dry iron skillet, stirring continuously till they release a distinct aroma and set aside to cool
  3. Once the spices have thoroughly cooled, powder finely in a blender. In case there are any coarse pieces, pass the blended mixture through a sieve and blend again to achieve a perfectly smooth consistency
  4. Store in an air tight container in a cool and dry place
  5. For Meat Masala:
  6. Mix all the above ingredients well in a wide plate and store in an air-tight container in a cool and dry place
  7. When using this meat masala, you need not add turmeric, coriander and red chili powder separately in the curry
  8. For Mutton Curry:
  9. Heat oil or ghee in a thick-bottomed wok or pressure cooker
  10. Add the whole garam masala (cumin seeds, bay leaf, cinnamon sticks, black and green whole cardamoms, star anise, mace, black pepper, clove) and roast until they start to release fragrance, then add the sliced onions. On a medium-high flame stir the onions for a minute or two (they do not need to turn brown), then add the mutton and keeping the flame on medium mix well for another minute
  11. Mix the ginger, garlic, green chili, garam masala, and red chili powder to a blender and blend to make a smooth paste. Add this smooth paste to the mutton and mix well
  12. Cover and cook until the meat is 80 percent done. If using a wok remove the cover and stir intermittently once or twice; uncovering it too often would delay the cooking time. If using a pressure cooker, cook with the lid on a high flame for 7-10 minutes, then release the pressure and take off the lid
  13. Give it a nice stir and add salt and cook on a medium-high flame till a desired consistency of gravy is achieved. You can adjust the amount of onions to achieve the desired consistency of gravy, more onions for a richer, thicker gravy
  14. Serve with steamed rice and side on salt-pepper-lime onions and cucumber

Notes

Calories (per serving)- 294 Nutrition- Protein/Monounsaturated fat/Iron/Zinc/Potassium/Vitamin B12 It does wonders for your- Muscles/Anemia/Stamina This is “My 1pm Meal”

https://onewholesomemeal.com/one-pot-mutton-curry/

[kkstarratings]

 

Categories
Dinner | 8pm Meal Lunch | 1pm Meal

Black Chickpeas Curry | Toori Chana Sabzi

Black Chickpeas Curry
Angles Luffas Black Chickpeas Curry

With summer coming to an end, I am enjoying the last of the angled luffas (or as known in some parts of India toorai or jheenga). And today I am excited to share with you my favorite preparation with this vegetable, the black chickpeas curry.

Isn’t it amazing how nature’s produce is in sync with the body needs each season? Summer produce is all about vegetables high in water to keep the body hydrated. The winter veggies are slightly warming with lower water content.  While on the other hand, the autumnal produce is a gentle transition from summer to winter. The angled luffa is an excellent example of a summer vegetable with high water content.

This black chickpeas curry tempered with garlic and panchforan with a dash of onions and chilies makes for a perfect quick fix and light meal. Its slight sweetness makes it a favorite with kids too. The black chickpeas are packed with protein and other nutrients which is an added advantage. You can eat this curry with warm phulkas or even with rice. I hope you like this traditional Bihari dish.

Try it for yourself and let me know how you liked it. Scroll down for the full recipe.

 

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Angled Luffa-Black Chickpeas Curry (Toorai-Chana sabzi)

Ingredients

  • Angled luffa (toorai/jhinga), skin peeled and cubed- 2 cups
  • Medium-sized onions, sliced fine- 2
  • Garlic, chopped fine- 4
  • Black chickpeas (soaked overnight)- ½ cup
  • Dried red chilies (optional)- 2
  • Panchforan- 1 teaspoon
  • Turmeric powder-1/2 teaspoon
  • Salt-1.5 teaspoons or to taste
  • Oil-1 tablespoons

Instructions

  1. Heat oil in a pressure cooker and add panchforan. Once the seeds start to splutter, add garlic and sauté for a minute on medium heat until fragrant
  2. Add sliced onions and sauté until translucent, then add the chickpeas with turmeric powder and salt and sauté for another minute
  3. Add the cubed angled luffa , mix well and put the pressure cooker lid on (no need to add water as this veggie releases a great amount of water anyway as it cooks) and increase the flame to high. Please see here for the right technique to use a pressure cooker safely (http://www.wikihow.com/Use-a-Pressure-Cooker)
  4. Once the pressure sets in (marked by a whistling sound of the cooker), reduce the flame to medium and let it cook for 10 minutes
  5. After 10 minutes, turn off the heat and wait for all the steam to release completely before opening the lid
  6. Turn on the heat and cook on medium-high heat stirring intermittently till most of the water evaporates and a semi-solid consistency is achieved.

Notes

Calories (per serving)- 100
Nutrition- Vitamin A/ Vitamin C/Vitamin B Complex/Iron/Magnesium/Copper/Fiber/Protein
It does wonders for your- Eyes/Skin/Type 2 Diabetes/Arthritis/Heart/Anemia/Muscles
This is “My 1pm/ 8pm Meal”

https://onewholesomemeal.com/black-chickpeas-curry-toorai-chana-sabzi/

[kkstarratings]