Tag: Vegan Recipes

OneWholesomeMeal brings to you a range of best vegan recipes from India and the rest of the world. In some non-vegan recipes, we also share the vegan alternates. Bringing easy to make recipes at your doorstep for good health. Try for yourself today.

 

Impossible Burger

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

 

Print
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
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

Print
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

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.

 

Print
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]

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

Spiced Pumpkin Cutlets from Odisha

Pumpkin Cutlets
Spiced Pumpkin Cutlets

There are recipes and there are universally accepted recipes, which three generations enjoy equally. Spiced pumpkin cutlets is the latter.

In my family, the only way pumpkin is accepted is when it is in the form of these cutlets. This is a recipe quite popular in Odisha and was passed on to me by my mother in law. It is an added bonus that they are a complete meal by themselves. I also have a mom-tip. These cutlets are great finger food for babies, especially if you practice Baby Led Weaning. Make sure you exclude the cashews to avoid choking and of course the chilies. As for all you calorie counters out there, don’t worry. I have got you covered. You can replace the potato in the cutlet with sweet potato.

While I do serve these cutlets for dinner most times, these pumpkin cutlets are great lunchbox meals for your kids and also make for the perfect accompaniment with a cup of masala chai. Serve them hot with a mint-coriander dip or tamarind-dates dip and enjoy!

Super easy to whip up, I don’t think you need more reasons to give this recipe a try. Scroll down for the detailed recipe.

Pumpkin Cutlets

 

Print
Spiced Pumpkin Cutlets

Ingredients

  • Half small pumpkin (chopped in cubes and boiled)- Around 1.5 cups
  • Medium sized potato (boiled and mashed)- 1
  • Bread crumbs- 2 tablespoons or more to achieve a binding consistency
  • Ginger-garlic paste- 1.5 tablespoon
  • Coriander powder- ½ teaspoon
  • Amchoor (raw mango powder)- ½ teaspoon
  • Garam masala (curry powder)- ½ teaspoon
  • Red chilli powder (optional)-1/4 teaspoon
  • Chopped green chillis (optional)- 2
  • Finely chopped fresh coriander leaves- 2 tablespoons
  • Semolina (sooji)-1/4 cup
  • Himalayan or rock salt- 1.5 teaspoon or to taste
  • Cashews halved vertically-6-8
  • Oil for shallow frying- 4 tablespoons

Instructions

  1. Boil the pumpkin in a pressure cooker or a wok with some water until soft. Drain away the water (you can retain the water for making veg stock) and mash the pumpkin to a smooth paste and let it come to room temperature.
  2. Mix the mashed pumpkin with the mashed potato and the remaining ingredients (except semolina and cashews) to make a semi-solid mixture. While adding bread crumbs be cautious to do it gradually as too little wouldn't help bind and too much would make the cutlets taste like just bread.Shape the mixture into palm sized discs 1-1.5 cm thick. At this point you can pop them into the refrigerator for 15-20 minutes so the cutlets harden a bit making them easy to fry.
  3. Place the semolina (sooji) on a flat surface so it spreads evenly and coat the discs evenly with it on both sides
  4. Pressing gently, place the cashews in the center of the discs and shallow fry in a non-stick pan on medium heat flipping half way through till both sides are evenly brown
  5. Serve hot with a side of mint-coriander dip or tamarind-dates dip

Notes

Calories (for 2 tikkis)- 90
Nutrition- Vitamin A/ Beta-carotene/Vitamin C/Vitamin E
It does wonders for your- Heart/Eyes/Skin/Blood Pressure
This is “My 3pm/1pm Meal”

https://onewholesomemeal.com/spiced-pumpkin-cutlets-from-odisha/

[kkstarratings]

 

Categories
Breakfast | 8am Meal Mid-Day Snack | 10 am Meal

Pumpkin Halwa, Two Versions Just For You

Pumpkin Halwa
Pumpkin Halwa

Come festive season and halwas of one kind or the other are a must in most Indian households. So, with Dusshera on and autumn knocking on our doors, it seemed only fitting that (the not so common, at least in our household) pumpkin halwa be made.

Halwa is a dessert that you will come across in South Asia, but I have read that it originated in the Middle East. In fact, it is still a popular form of dessert in the region. It can be made using fruit, vegetables, and even pulses. Have a look at my moong daal halwa recipe.

With the pumpkin halwa, you also get the numerous health benefits of the pumpkin while having dessert! And if you love sweet like me, you will love this little advantage. I tried two versions – one with cow’s milk and another with coconut milk. It is amazing how different, but equally delicious both versions turned out to be. The pumpkin itself was quite sweet and I also replaced the white sugar with raw sugar and it gave the halwa a deep earthy flavor without making it too sweet. Scroll down for the detailed recipe. I have shared both versions. Let me know which one you preferred.

Pumpkin Halwa

Print
Pumpkin Halwa

Ingredients

  • Pumpkin (finely grated)- 1 cup
  • Cow or Coconut Milk - 2 cups (You might have to tweak the amount of coconut milk based on the thickness of the coconut milk)
  • Ghee (for roasting the pumpkin)-3 tablespoons
  • Dry fruits (almonds/pistachios/Cashew nuts) chopped coarsely- ½ cup
  • Raisins or sultanas-10-12
  • Raw sugar- ½ cup or to taste if you like your halwa sweeter
  • Saffron- One pinch
  • Cardamom powder- 1 teaspoon
  • Dried rose petals-4-6 for garnish

Instructions

  1. Heat ghee in a non-stick pan and when hot, add the dry fruits and roast on medium heat till slightly brown. Keep aside
  2. In the same pan add the grated pumpkin and stirring continuously on medium heat cook until tender. If cooking with cow’s milk you can keep this step short and add milk 5 minutes after sautéing for five minutes, cover and let the pumpkin cook with milk for another 10-15 minutes on low flame, stirring intermittently. However, if using coconut milk make sure the pumpkin is cooked through and soft before adding the coconut milk as coconut milk doesn’t take too long to get incorporated. Mix well and cover for 2-3 minutes
  3. Crush the saffron strands in a small mortar-pestle and steep in warm milk before adding to the milk-pumpkin mixture
  4. Add sugar and raisins and mix well and let the mixture sit covered for another two minutes before turning off the flame
  5. Add the nuts and cardamom powder and mix well. Serve hot garnished with dried rose petals

Notes

Calories (per serving)- 250
Nutrition-Vitamin A/ Beta-carotene/Vitamin C/Vitamin E
It does wonders for your- Heart/Eyes/Skin/Blood Pressure
This is “My 8am/10am Meal

https://onewholesomemeal.com/pumpkin-halwa-two-versions-just-for-you/

[kkstarratings]

Categories
Afternoon Snack | 3pm Meal Mid-Day Snack | 10 am Meal

Beetroot Dip And It’s 100% Vegan

Beetroot Dip
Vegan Beetroot Dip

This vegan beetroot dip though was by no means a result of any kind of pre-meditated experimentation.

I tend to get bored of stuff very easily. Therefore, even if I am making the same old daal in my kitchen I like to play around with the regular ingredients. More often than not the results are not too bad 🙂

The other day, I was craving a mini Mediterranean feast. I was all set to prepare one until I opened the refrigerator and realized I had run out of yogurt! And I almost never, ever run out of yogurt. Anyway! Lack of yogurt was by no means going to stop me from creating my “favortiest” dip ever, for I was a woman on a mission.

A quick google search yielded some recipes with walnut but guess what, I did not have any walnuts on hand too! Now, this was the Almighty and Mr. Murphy throwing an open challenge and how could I not accept?!? I did not have yogurt, I did not have walnuts but what I did have was cashews and lots of gumption and I was off!

The results were well received and bowls licked clean. So, here is the beetroot dip recipe for you to try.

Beetroot Dip

 

Print
Vegan Beetroot Dip

Ingredients

  • Oven roasted beetroot (medium sized)-2 (see here the perfect technique to roast beetroots- http://www.thekitchn.com/how-to-roast-beets-in-the-oven-cooking-lessons-from-the-kitchn-172827)
  • Garlic- 6 cloves
  • Raw cashews – 12-14 kernels approximately
  • Cumin seeds- ½ teaspoon
  • Coriander seeds- ½ teaspoon
  • Freshly squeezed lemon juice- 2 teaspoons
  • Green chili (seeded and finely chopped)-1 (optional)
  • Salt- ¼ teaspoon or to taste
  • Extra virgin olive oil- 1 tablespoon
  • Toasted pine nuts-1 tablespoon for topping

Instructions

  1. Roast the beetroots in an oven as per the link above, bring to room temperature and peel off the skin. Alternatively you can boil the beetroot but roasting imparts a deeper flavor to the dip
  2. Dry-roast the garlic pods on a thick-bottomed skillet on medium high heat or on a baking tray in an oven until they are tender. Always roast the pods with the skin to avoid burning. The skin can be easily peeled off after they are roasted
  3. While the beetroots are roasting, soak the cashews in a cup of warm water for 15-20 minutes
  4. Dry roast the cumin and coriander seeds on a thick-bottomed skillet on medium heat for 2-3 minutes until the seeds release their distinct fragrance. Take off the skillet and let cool, then pound to a powder or blend in a blender
  5. Once the beetroots have come to room temperature, cut into small cubes and in a high speed blender blend them together with the roasted spices, garlic, lemon juice, green chili (if using), salt and olive oil. Adjust salt and lime if necessary, drizzle with olive oil and garnish with chopped peanuts and serve with some toasted pita or whole-meal crackers

Notes

Calories (per serving)- 90
Nutrition- Folate/Manganese/Potassium/Copper/Fiber/Magnesium/Phosphorus/Vitamin C/Iron/Vitamin B6/Copper
It does wonders for your- Blood Pressure/Sleep/Immunity/Skin health/Joints/Bones
This is “My 10am/3 pm Meal”

https://onewholesomemeal.com/vegan-beetroot-dip/

[kkstarratings]