The Best Indian Recipes

8/4/2019 The Best Indian Recipes

1/48

estev


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b as ic re cip espanch phoranpreparation time: 5 minutescooking time: 0 minutes1 up cum in seeds, t sp onion seeds1 tsp mustard seeds1 t sp fe nu gre ek s ee ds1 t sp a n is ee d

MIX a l l t h e seeds 10000 Iho r 'n smallb ow ' a nd s to re , n a n a ftlght lOr

garl ic pas tepreparation time: 5 minutescooking time: 0 minutes115 g/4 OZ g .r li c < l ov e s, h a lv e d125 ml/4 II o . w ate r

P i a < : . the garlIC c lo ve s a nd wa er Ina food pwcesso< o r b le nd er a nd

p ro ce ss t o m ak e a p a"e T ra ns fo r t o a gl~sJa rW I th. lid a n d s to re , n t he r et n ge ra to rf or u p to month

g inge r past epreparation time: 5 minutescooking time: 0 minutes115 91 4 0< f re sh r oo t g in ge r,r ou g hl y c h op p ed1 25 m l1 4 f lo . w ate r

P l il < e . h e g n ger and w ater," afood processor o r b le nd er a nd

process to ma e a pa s te T r an s fe f to a g la ssl a rW I t h a I,d and store ' n t h e r e f" ge r. t orfor up to 1 month

cu rr y past epreparation time: 1 0 minutes,plus 20 minutes coolingcooking time: 10minutes4 tb.p c or ia n de r s ee d s2 t bs p c um in s ee ds1 t hs p fe nu gre ek s ee ds1 tb sp fe nn el s ee ds2 c u rr y l ea v es2 d ri ed r ed c h il li es2 tsp g ro u nd t ur m er ic2 t sp c h il li p owd e r5 tbsp while wine vinegar2 t bs p w at er125 ml/4 II oz v eg et ab le o il , plus e.tr .f o r s e .l ing

Gnnd the con~nder seeds, cumins e eds , fMug reek seeds, fennel

~eds, CUll) leaves and dned r e d c h i lies ,n s p ic e g n od e r A l te tn a lJ V El y, u 5 e d mortara nd p es tl e T ra ns fe r t o a bowl a n d s t. r Int h e t u " ", , nc . c h il li p owd e r, " 'n e ga ! a n dw at er t o rn a e. s mo oth p aste

2 H e at t he v e ge ta b le 0, 1 . n a l ar ge ,h eav y -b a sed h y lO ! ! pan, add thepaste and cook o ve r a l ow h .a ~ S ti rl in gc onst a nt l y, f o r 10 ""nuteS. o. u" 1 Ii a l i t h ewater has b ee n a bs or be d a nd th e 00 1

I\5eS t o t he s u rl a< e .

leave 10 coc i l , then spoon , nt o a3 gl,m J < l ' wrth a bd Top ' e 5e rVe t hec u l f Y p as te . h ea t a 1 , I l i e m o re v eg .t ab ll ' o ~,n a clean saucepan and pour I (Mr the~ u rf ac e S to ,e In t he , ef ng e ra to r f or uptolmonh

g ar am ma salapreparation time: 10minutes,plus 10 minutes coolingcooking time: 10minutes, dnnamon stick8 d ri ed r ed c h il li es5 t bs p c or ia nd er s ee ds2 tb sp c um in s ee ds2 ts p c ard am om s ee ds2 u p b la ck p ep pe rc or ns, ts p fe nn el seeds1 t sp b la ck m u st ar d s e eds1 up w ho le d ov es

D r y .f r y t he Cinnamon and ch e s ,na h ea vy -b as ed f ry >1 19p an ~ a lowhe a t. SU r fi ngc ons ta n tl y . f o r 2 meutes. Ad dt he , emal n ,ng S P K < ! S a nd d r y fr y , SWinga nd s ha ng t he I l) ', ng p a n constantly,or8 m i nu te s , o r u n tJ I t h ey 9"'" o f f t h ei r a r o m a

2 Remove t he f ry > ng p a n f rom theh ea t a nd leave 10 c oo l T r&n


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- -- -- - --

2 D ra ,n t h e m t Xl ur e I hr ou g h a mu sl in -bned " e v e . l he n " nl e l he c on le nt so f t he si!!lle u nd er c ol d r un ni ng w al erG ath er u p Ih e c om er s o f t he m u~ 'n . l iet he m t og el he r a nd s qu ee ze g en ll y t oe x tr a ct a ny moI S tu r e

3 H a ng t he mu sl ln w r ap p ed c h ee se l or1 h ou r 1 0 d r am . then p ress under ahe a -, y weoght f o r 1/,...2 h o ur s T ra ns fe r t o anallUgh (OOliIIOeI a nd s to re f or u p t o Iweekstocks If yo u like your food spicy.c ho os e th e I nd ia n v ari at io ns :

Ind ian v ege tab le s tockmakes: 3 l i lr e sl 5 i1 P i n tsp rep aratio n tim e: 10 m in utes.plus 3 h o ur s s ta n di ngcooking tim e: 1 hour 40 m inutes

3 t bs p g he e o r v eg et ab le 01 11 tsp G arlic P aste (s ee pag e 1 2)1 tsp G in ger P aste (see pag e 1 2)2 up c o r ia n d e r s e e d s1 t sp c um in s ee ds5 c l ove .1 0 b la ck p e pp e rc o rn sS- e ghee I n a l ar ge . h e av y -ba s ed s a uce pan . Add t h e G a rb c

P as le . G 'n ge r P as te . c oo an de r s ee ds a ndcum,n seeds Co o o ve r a low h ea t I II ngc onst a nt l y. f o r 1 m ln Ule A dd Ih e c l o v e s .pe pper c or n s. C l n r\ amon S J ( k. c a rdamoms.o",on and carrot Cook . SO i l ing I r eque nl l y.f or 8 m l nU le s

2 Ad d the w al er a nd b on g 10 the bo4.C ov er a nd S Imm er f or 1 ~ hours3 R em ov e fro m t he h ea t a nd , , ! ! l i ethe s tock , nl O a bow l l .... to

cool. t he n ( hI li I n t h e r .f og er at or . W h enc h ,l le d . ( ar "f ul ly r emo v e a n d d Is ca rd a n yf at o n t he s ur fa ce Us e Immedlalely

b a SI C v e g et ab le s to ckmakes: 3 h1 l es l 5i 1 p i n tsp rep aratio n tim e: 1 0 m in utes(o ok in g ti me : 40 minutes2 tbs p su nflo wer o il1 15 9 14 oz o ni on s. f in el y c ho pp ed1 15 g l4 o z le ek s. fin ely (h op pe d1 15 g l4 OZ c ar ro ts . f in e ly c h op p ed4 c el er y s ti ck s. f in el y c ho pp ed8 5 g /3 oz f en n el . f in e ly c h op p ed85 g/3 oz tomatoes, f in e ly c hoppe d2 .2 5 l il re s/ 4 p in ts w at er1 bouquet gornl

Heal me ool'n a l a rge s a uce pa nA dd I he o no on s a nd l ee ks and ( OOk

C1Ie( a 101'1 he a l. s t il li ng occasona y . f o r5 mmutes, o r un l ll s o ft e ned

Add I he r e n>a ,n l ng ve get a bl e s.2 ( ov er a n d c oo k o ve < a l ow he a l.S ti ll in g o c


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LLLLLLLLLLLLLLLLLL


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stuffed m eatba 1 1 5( cook: 10-15 mins 6prep: 20 rnins, plus30 mins restingT h es e d el ic io us k of ta s a re t he I nd ia n e q ui va le n t o f S c ot ch e g gsa nd c an b e s er ve d h ot o r c ol d, e it he r as a s n ac k o r as par t of ama in m e a l. T h ey a ls o m a ke g re a t p ic ni c f oo d .

1 onion . rough ly chopp~d1 garli< cteve. roughly


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prep: 40 mins, plus Q;1 hr standingThe se t ra d it io n a l, s a vo u ry , d e e p- fr ie d p a s tr ie s a r e f il le d w i th a

makes 10-12

s pi ce d p o ta to m i xt ur e a n d p e rf ec tl y c omp lem e nt ed b y a s qu e ez eo f l em o n j ui ce . T h ey a r e s ui ta b le ( or v eg e ta ri an s.

INGREDIENTS,A,5TRY fiLliNG

100 g/3~ 0. s e lf -r a is in g f lo u r)! I5p salt

40 gIll! 02 b ulle r. c ut i nto s ma ll pieces4 t bS p w a te r

3 potatoes1 Up f in el y c ho pp ed f re sh r oo t g in ge r1 up c ru sh ed f re sh g ar lk~ t5Pwhile cumin seedsU up mixed onion a n d m u st ar d s e e d slisp sa il)! Up c ru sh ed r ed c hi ll ie .2 tb .p l em on ju ic e2 s ma ll f re sh g re en c hi ll ie s,f in e ly c h op p edg he e o r v eg el ab le o il, f or d ee p- fr yin gl e mo n w e d ge s , t o s e r ve

samosascook: 40 mins (9

NUTR I TI ONAL I N fORMAT IONCalorIes _ . 261Protein _ . _2g

Carb ohyd rate ... _ .... 13gSugars .0.4g

fat ..... ". _ . . . .. . _ .239Saturates . .. _ . . . . .49

variationSubsutute the glEll ch l il ie . w i lh 2 redc hl li ie s, a nd , f y o u d on 'l ~ ~e I t 100Spicy, deseed the chIli es b e for e u s ,n g .

co ok 's tip_ d< ep-(1)'1"9 thosaomosas. do n ot O W f uo w dthe sau


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( cook: 30 min.samosaswith meat fillingNI,Il'RI110NAliNFORMATION

C_ 2S2Pfo t l : ! ' l r ) 9 9Ca,bohyd,.t. 8q~ 19Fot 21gSat,,~tes 59

variationri)lOU don' Waf\ to goto thobo;hft of making tM s amow PIISII')'yo-.lf1t'lt. ) O o J ca n UW J Q f M " I Q roIwr.pperr$~e.o

m T o .. . . " , . , g.hNltht~,"a- v o. h o. lY t -' ry .o g . ..A dd ~ ( I I ' I I C I ' I tnd cook om"dlo'Nhe.Jt. st ltT,ngf t 'f ( f . lt f 'l'''''O f 10 mnute1. Of unI I O I d t n Add tho lomb. Garl.P , u t l l md G 1 " I O P l :S - 1 f and'wson 10 tI$t \If , t ! , s a n . andptppft C~. ~ I'Ig up 1M~ . . . . , t h waodtn spoon .

( i; ; prep: 20 mlns. plus30 min. coolingmakes: 10-12

These s p ic y s n ac k s a re served t hr ou gh ou t I nd ia a nd a re Immenselypopular They ma ke c emf ic party food a nd c an be prepared ina dv a nc e a n d f ro z en e it he r h a lf -f ri ed Of uncooked

INGREDIENTS1 QUOOlit ySlmoH 'ilSUY (Sft p.agt 1 6 '

v eg e t ab l e oil. fO t deep-fryl"9f re sh cor ta nd lr ) pdg, :. t o g~mish

for 10 tnlnu'tS. tit until thf~lsftlrlydtyTfinsi.,to~ b ow l V II th , ,Jot ltd s p o o n.nd~to(ooIm_, wall baIs oIf.,.~ ~ " " '" '" N d t " '"V f ! f' J " ' ~ to fo rm t O U n dCu Ittholf.~theEdOS~fortn "~ oc ont!'$ . th eC'OnfS 'M!h ,lllde of ~ht

thmd_ ....op .....bottom I ! < f g . " " " ' '' ' ''togf!ttlft to ~I, R6fM!illH dffp-Ial f lW ' Of

I>


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12/48

soft dumplings in yogurt with masala< S cook. 20 mins ~ prep: 15 mlns serves 4

T he se l it tl e d um p li ng s a re v er y e as y 10 p ll' pa re a nd a reideal 10 serve as a de li c ious s nac k a r any um of rhe day.

50 91 1!I' Ol (ortandGt ~s50 gl1" O~ wtrite wmln seeds:25 gJ1 OJ: ausMd red mill,s'00 II'J~01duf.. "d

N l fTRmONAL INFORMATIONc_ .476Pm'HI IlgC.,bohydf.tE 64g

5ugarI 299~.t 21 95.a1utalM 3g

INGREDIENTS2009/7 01 urid d il l powdl -r

1up baid"9 powder~ Up ground glnCJfl

700 mV1~pints .,..,ttrveget .Jbk 0 I . for dH;P-fryinv400m1l14,I 01natur~ yogun

1Sg/2" OJ: lUg,r~Iked fttihred chilllH. lOg.lrnbh

variationtf - , < I U portff(. use k J w . 1 a t n.l1urM) '0 9U < 1. " " "' . Gt . . . . . ' y IO)'09U01, '" . . .. . .. .. . o c a- on

cook's tipTMm.NIIA wu !(I:\Qottht~.VWIf IYrn.adt., Y rQ It Qu,Wlt't( It tMI btu.cnd"''''~l(.Or'lUl''Wof1II.~coaI~

O J - . tI > t ~ until. c u b e ot b f N d b t cM ' ns .00 m tog rthf c WIth ; \ w n c s k ouw:. lCJdondb l e tbit.". ...rort.,._. ' 0 9 0 " ' "Add,hi!""',.., _.. and lC~at .. 1JtIW;Jnd~9"9t'8f\dst .. ,o _ '''' tho! """pIongS u " " " m T o m a l l :e 1ht t T \ l So l I I a . I]]19MkIe 1 ~mil W t. ~1 A O d 3 00 f'l II10 II Ol- I jOI ! Ien broNn. _ " ' 9 ' ' '' roast tlt COI.andft and of I n c , . nw : s . l ! J CNe rof tht y.at~ .-.6 mol to ' O t m ~t when t t l o r 01 1 gets tO O hot. ~,~ rum" set


13/48

makes: 8 prep: '5mons c -Ughtly sp iced , r ath er th an s ea nn gl y h ot, th es e ta sly ,

s o ph is ti ca te d O r li e n ib b le s go e xt re m el y w el l w it h p re -d in ne rd rm ks , a nd a ls o m ak e a """Y s pe ed y l un ch tI me s nl Kk .

INGREDIENTS280gll0 0;1 (ooktd p,...wn, peeled.

m..lnod ond d>oppedI onion. Rnely (hopped

1 , , . .. , , , gJfl" c h UU . d e S Hd f' d M df in o ." < h O P pe d

1


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15/48

makes 8s picy po ta to ca ke s

prep: 10 mins 6 cook: 25 mins &These a r e f ir m f av o ur iT e s W I th c h il dr en wh o e nJ OY ! h em a s a n

a ft er -s ch oo l s na ck . c ol d o r ho c with t omaco ketchup.

INGREDIENTS N U T R IT I ON A L I N FO R M A T IO N4 50 9 11 I b potatoes, di o . .. .. cock

m ,....,theHrI l2..I "',go.~f ry o ng " ., . . A d d . . . . p o .. , .( H, In batches. if necti~.,d fry fO f 2m n ua s o n e . K h........,lAgoIden_ .....Ct


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17/48

s ea fo od s ou p< S cook: 40 minsNVTRlTlONAlINFORMAnON

CdlOflli 187P r o , . . , 20 gc . , b o h y d , . t . 17 9Su9O" 99fat .595.aturale5 19

variationYou ooutI 'SUM.tJtule16 ltesl1ty" " " . .. . _ " " " . .. . 1 0 < . . . .sc.aIlcf)5 Of, It)o'ltIto. il l tiNl w9hf.e In a ill ~ lI!50lUC~ o I fn l ' l ' l t f 'O f 2-3 fTt VtK, orVO_1Od ~1t wlUpan Add r t O m lhlt hN t and Ul'llilthe~_~t

o Id d' ~ (ol'IOt'!:, 1 of tM W onIOn.


18/48

serves 6 prep: 10 mins C;l amb & apricots

cook: 1 hr 30mins < SLamb goes p ar ti cu la rl y we ll W I th d n ed inm, s uc h a s a p ne ot s, w hI Ch

c ur r hr ou gh t he r kh ne ss . bu r c om ple me nt t he s we etn es s o f rh emeClr. Serve W It h p la m b oi le d r ic e f or a f il li ng s up p er d tS h .

INGREDIENTS NUTRlT IONA l INFORMA1ION2 tbi.p $ I " " or v~tIob" oil4 a rd.amom pods,. 11 ,hd y U\I~td e.r.,.,.. 449I cinnamon nkk

1 1 0 1 '9 1 onton, chopped P r O . t > l n 35g1 tbsp CurryPin. bn p.lge '2)

20 0 $In O t "~)'lo.~1ltd r i ed I p r ic o l S Cotboh)'dtate 1691 \gJ2 Ib 4 ot d iud l IImb sugars 159400 mV14 (J ot (hick.,. ~sic : Meat

SIO


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20/48

G cook: 1 hrlamb with onions & dried mango powder

serves 4

NUTRmONA l lNFORMATIONCalcoos 968

Protelf ' ) 24 9Carbohydr.t. 149

S U g . " 109Fa ! 91g

Salur~u:.~ .16g

variationY ou < A f \ SUbs:htu lt \hi (~ l r e 1 t lr o e M ;9~ W I1h W \am! a m o u, ,' o f') tOI>onwII,,., ",.m.L!!J ~oMg QnI:In. Heltt n em na l nl l' l9 ~ . .. t J IeO i l l . . .11~dt~ f r r . n 9 pa n .nd flYee 00t0n u n 1 i 1 g ol de n ~un r v q u a r t d O n e e - tnt m e , "115Mdtf. fdd l he - M m C h o o r, o r o e d mango~ , the_"'l9_IH ...cIthofmh "_ .....aod\tII4ty to' 3-5 mlftUta-

1 frub grttn < h I U ie l . s l t c. d4.50 g /1 Ib leg of l a m b. c u b fo d600 ",1/1 . , tn t W)tOf1M"Up ulTKhoor (drt.dtna"90 powd.f);t-] tb sp fftib (orianderteaVtif f ti hl y t o O k e d rk to ~

cook" tipA l l n " l C h O O f C4rt td"""90~I.m..'rtm*-d~~.-.dhM~~.(AIIItw~~. . .. , f t or n AWl t oad ~

~ ,~" ee O#i' to~w .. ~Sft '\t1n9pla~es" ' ' ' ' p ou r 1M f r ! r oO o n.o n ~aod~04"""thoC.. ue, ~""'_'''''~--


21/48

lamb koftasserves 4 prep: 20 mins6 cook: 25 mins G

Th es e d el IC i ou s s pi cy l am b k of l. ,s a re c o ok ed r hr ou gl lo uln or th er n I nd ,a S er ve w lr h O lf -d re ss ed Da f (see page ] 12) and

Bombay f 'o laroes (see page nO ) for a f il l in g suppe rNUTRITIONAL INFORMATIONC _ . , . 766Ptoleln 30gC . r b o h y d I . , . 119S U < } a I > 6gf. , 68gSatura:M 1 3 < , )

INGREDIENTS450 gl 1 I b ' rt Jh I ,mb mine.

1 S I ' I" I . U onion, finely c:hoppttd1 bp 9 fOUnd curmn

, Upi'ound c . o r i a o n d . u1bpch,mpowd~r

1 tsp Gar,m Masal# (SN pege 12, up G.rlk. Pa-\10 (set ~e U)2 t .bsp chopped (rfloh < o n , , " " t

..I,100mll7 f1 Ot vt 9.U i~ o il

spring onJon~ choppod1 gTHft pe- pper . deMeckd .n(!1e< you~.o h an d, " ""~ rt"d DfPptf, brO~ dJcpped9'~ b iNM 01 ~tout

cook's lipn" ~ ""I.,.fnoII(Jt~ rnctl"lQld1," 1'1~pICIolU"oI00d~Iorlmt\l~~ftIUIOw "". .--m ~ t 'II ' lMnb. onlOl l , r n . .. .3,._01 m liNt the rem.lf lt l ' l9 jnddrd ,n on b l( hen paptf

"""" V OU nd tnt ,'tgKIbIP 0If ~ ~ 'w'f'gt'~oIlr1. v . - 1 ' M . - n they P i II CDO tcd ,CONIi"dtI etl P Q ' W d f f . ()aJllm '" ' .. " "* . . 1oIgt i ' Y ' n Q w o o . v " ' ~ e prthr.Jted~ Of rtlumt"~~tO~M o l \ I C . J Goa'" P . , S 1 f ' .nd h.tIt ~ Add Itle spmq onoOI'lS I .> o 9" rl) '< l9 p an . .. .. .. .. .. , h(lal ind ~tlf~ tl", kOft.I\I~f trrsh ( QO ,I nd tf . , bcw. 1 f t d c 0 0 4 : . . UtfI"9frtquttlfty. form the 1 . 1 m b rr.~u" ""0 C o o " - OYer II low hf'.lt, J l I l ' l " l n O.nd m~ 'M'i! ., , ,h y ou r ~ rO t I m.nu!t Add tfw 9""'" sma/I ba'ls O OIII" ' lobirtwMft frt'quef1tt)o. tor 5 tnlnutts, OfSN0n ~th Wit to ttillf ~. btOid beans. corn .ho paIrM oI)II'__ .011 tINted t IV O U Q ! I " " . .. ..C~C"f Wth c~l!Im.arc1 O t > . M ' cabs, QulltOM?( o 1 A d " , _ k oi 1a 5. in b6lthcs.. to tM W . .. . 1 ... . " " " ." " " " '"to cNlln te e ,P(rqetItOf 'o r ,ndCCJOl.lM'f'a.~", hot OII."d f ry , tu , ", "O t l lfM ~"'hl"''''''''''''': . r f ! W m l O O ' t P S ~no. for 1 mAid:);, Of \ItItl t_.Iy......OIdoo_"l. c:onandef i W ' I d eeml ~-nc:nsp-lendtrll~ RfmO'. WIth" iIotll spoon

.. indian


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< S cook: 40 minsch ic ke n k arma

c - prep : 15 mins, p lu s3 hrs marinatingN U TR I TI O NA L I NF O R M AT 10 N

C " I " " " . .164P r e t e - I n 499c.vbohjO,.", 249

S u 9 A " .8gFa, 549SatufdtM 6g

var;ation{ l I o r u < \ t ~ " " " _ " " ' ' ' ' ' ' b oU S E ' d IflStNCI of~. ff) 'OU p'tf~,and ShoUi j ~ cookt :d ' 0 1 ' 10 mft t .~Ioo9< 'I .........._"bt'"!2.J ".Iargo,ho~11)'119 pan Add t ho " "" "and I " , . . .. I j C l I d o R Adddle ch


24/48

serves 4 prep: 15 mins C ::

T Il ls I S a q vick a nd la sty w ay 10 u se l ef ro ve r r oa n c hi ck en . Thes au ce c an a ls o be used fo r a ny c oo ke d p oV /IIY , la mb or beef.

INGREDIENTS, up mu;tard 01 1

] t bt p 'Ve9'~ble oil1 wgt: on~n. finely chopped

3 g o 1l 1k dovft~.CtUSMd, l b$ p (O lNto P UfM

2: to rn i l ' toes. pHltd l)hd 8g

Fat 149s.,\ura~ 29

varia t i onII ~ J I _ is I I lM t ' O . _ _ t ta d > '' 9 'O Y n dspees """,dd019"_ ...."""'"and(ONo~rw t


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26/48

serves 4-8 prep: 15 min C : : :Fre sh f i~ 's e ete ~ g re at d ea l In Bengal (Bangladesh ), an d t h is d i sh

is miJde w ,t h m U 5t ~r d o il , w h ic h g IV e S ( he f is h ~ m o ut hw a te nn gf la vo ur S et li e W It h N a an B re ad ( se e p a ge 1 9 4) .

INGREDIENTS1Up ground turmeric:

1upult6 lbsp trlunatd oU

1 l it gf ll b 4 0 1. c : o d f il lK lklnnod .ndcutlntopiKH

" f ,K h g~" d'l111ie$1 up 1 i M 1 ) ' c h o P 9 t d f re l h r o o ( g i .n g t r

1hp Cl'Vshedg4r1k2: o n io n s . f in e fy {hopped2 tomatoes. f in t .4y chopped450 mi l " II 02 Wollercho pped f resh cor i i t lld. r Je ilV . s . .to 9atnlshN... n 8rt.ad. to ~t"W (see poage 194)

[ ] ] M o l ( ~ M 1 u rt M fJ ( " '' 10 m Plac~ ~?totn Ch l I I t I ! i r " m _ . . . .ty>09po.)d.11oge'1hf.r In s n w . I ""get, o - o o c " , , ,, " " 'rQtn,htht".IOdpl>t.owI. __ ","

IUft and~lnarnoewrafld If ' I t I f lSh~U11MPolS1~0 ' 1 0 " " I I ' W ' 'M pleos. 9f lnd Wth a ~ to r nalte- , . ..._tn ....9 .. ." . .. . " '"

""". Al',","","", o I o c o ,ho ~urn tM fryw19 Pin to U.r n HHt th!mlAlft olin If'9l"d.entsln.food~ . . . ~ the w"k'f .nd c o o k '9t.....~ ... MI d proctS~ KI _t O\'C"f.trrICdll,lmhNtfQf

I ty .n01 )M Add lto . t J1 ll " 1S-20 m~!e TtlM'lSff1 to.' ' Y U R ' Pi*,.t1ow- m lritl'l:ift( t t w : lI)Ce PlS1t w __ """.Q>fI'oIitIhI'I~ W i t h ,,\ lonl'd 1poon '0 . doan h y o n g poll ~Itl'l~~m..ndtt"WM" . ,d d r y ft y un ~ n _ " , . , . _ _ , , < O dII' I n e t l a n

benga li- s ty le f ishcook: 25-35 mins < S

N U T RI T IO N A L I NF O R M AT IO N

c_... 356PtO[21(1 .329carbohydrate 595 < J < )a . . .49

F a, 239SatWdtes 39

veriaticnOther v . f l l t o"rsh ~Id be w~fo r t M ~ . s u d ' l a) mQ I " I t ; f l S h ." ' ~ " " " " ' h . ' i b u \

cook's tip. . , l . . . . tIOIi"h.~


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28/48

(9 cook: 45 minsfish in tomato sauce

A_ ~IylOCOi Inlht

. .. .. ' 1' 4~. 1101 the Chhfs """ {(10k ~. , mtOn. ITI heI and s u g a r Mld c C l O l S t o l nI i J UI.Q ~ b furthn1 0 < >9 " ' " > "' no , - . Jl l rT tng fftQuHltY. WllIl goIdM C OM lc ln .t ~ I Of further 10""nvt~.or untlltr. ' 1 : 1 1 ' 1 flo_1Od ......._ b rown II CNef fIlomotfo WIth" 2 I nI tUM Incrfaw 1M hHt ,tn dt< " '" _ ' h o : o u 9 hI!I"fpn b o n es h o rn t h (t 'I J h s10tttd W O O " atId t e s e c w Add 14__ 1"4 odd Iht M\1C' MWf~, . .n t t t w \ ( '~ ,.)nd C Ut I nu > ~ cf'tunk,. t h e > 0ftI0M. t f 'duCe tbt tINt lomalQe05. ytl9Utl. Itmon JUICfi ~",,"'(~.ndMx1,~ol"iWd tnd cook. ~tnlng OC(.J$IOI\l~ ond ' !I! 'S . B nn fJ 1 0 l h o b o l l . stnl:'.....h P v L i o Net1",1~~lhctl,lfn"leflC 'O t 10 mlNJtfS. Of urn. go6defl rht


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s er ves 4 p rep : 20 mins , pl us < .>30 mins marinatingThe hv . is m ar ma re d in a d eli cio us m ix tu re o f h er bs , s pi ce s a nd lim e

Ju ic e be f ore being r hr ea de d o n 10 s kew er s w il h a s e/ ea k) n o fc o lo u rf ul v e ge ta b le s . S e rv e Wlrh PuJ) Rke ( se e p a ge 1 97 ).

1 lbsp lime Juke1 tbw f i r M l Y ' (hopped fresh m i n t

t tbsp finel~ l h o pp e o d f r et o h c o r i an d e r1 f n H h g r et . n c h il li es . de sMded an d

f inel ) l ,"""'''0' ptpp@I b a b y (Oln c o b s .I T I U " . 1 ' \ t ' O O I ' n 5 o . chetry t0fN1Qe1od~tlott


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31/48

serves 6prawns with vegetablesprep : 20mins ~

Almost" o ne -p ot m e al , r hi s c ol ou rf ul c om b in at io n o f s ea fo od ,au t:M> fg ' nes , peppe r s and c o ur g et te s wo u ld go well wilh a dal.

INGREDIENTS] tb$pghH or vegetable on

2 oniom. chopped1 up G,r tk p.",tt tiM pttgO '2.)

1 bp Gi~er Past. (Je t ~ 12)2 frHh green c h i l U e s , .d e SHded

,nd l ,odd the G o o I o C ' ' '' ' .W GI~ '~le .nd< h o C > o f d (M.. .,.,__s t l fm 9 ~tanltj. fO (

2 coufgettH. diced2: grun pepptrs . dMHdtd 1M dked~OO 9(14 02 ( .Mned 10M.111 .Otillbsp " m o n , _3 0 0 m U 10 fl o z c . .n ne d ( C Ko ny t milk..It60 0 gJ 1 I b S 0 2 rl-w t ig4' p,..wn,.,pH:led a.nd deYflnedf r e s h c o r iA n d e r $prig$, t o g . , - n ll hf"~ty cook.edrite.to ,.eNt

lt1WU!f !,S'lrIftW(l)(~._ k . . .,.un


32/48

serves 6prawns with vegetables

prep: 20 mins C: ;

Almos t a o n e- po t m e a l, t hi s c ol ou rf ul c omb in a ti on o f s e afo o d,a u be rg in e s, p e pp e rs a n d c ou rg e tt es w o ul d g o w e ll w it h a dal.

I NGREDIENTS3 tb sp g he . o r v eg et ab le 0112 o n io n s, < h o pp e d

1 t sp G ar li c P as t. (see page 12)1 t sp G in ge r P as te ( se e p ag e 12)2 I re sh g re en c hi ll ie s. d es ee de d

a nd c ho p pe d2 l bs p g ro u nd c or ia nd er

2 t sp p a pr ik a, ts p g ro un d le nn el

1 t sp g ro u nd t ur m er ic2 a ub er gl ne s, d ic ed

W h e n h Yi ng wt l dP org tOUn d ~ t "' " t ho alc f oo,m es lo w " " pO 'SSlb f e andS E l f C O f 1 S1 a n ,t y t f) ' O U N'_'ant. \Ma be a t diffuser

2 c ou rg _t te s, d ic ed2 g re.n p ep pers, d es eed ed a nd d ked400 9/14 01 canned tomatoes2 tbsp lemon juice300 m lll0 II 0. c an ne d c oc on ut m il k. . . . I t600 gil Ib 5 0. r aw t ig er p ra wn s,peeled and devoinedf re sh c or ia nd er s pr ig s, t o g ar ni shf re sh ly c oo ke d r ic e, to s er ve

cook: 55 mins (9NUTR I TI ON AL I NFORMAT I ON

CalOr ie s . 19 0

229Carbohydrate .119Sugars 99Fa t .8g

Saturates.. .. ... ,.. .19

variationAd d 225 gI8 0%okra I n S t e p 3 "'Sleado f th e c ou tg en es T rI m th e e nd s a ndCut Ihem ' 010 2 5~ I.neh lenqths

cook's tip

O J H eal lh e g ho e In a 2 m in u te s S t" I n t h e C o ri an de r, c oc on u l m il . S e a so n \ '~ th s al t f .e s hl y c o ok e d n e e, g a ,r n sh e dl a 'g e , he a vy ba s ed p ap n ka , 9 .e un d f en n el a nd 10 t a s te . 8 ' 111910 the boi l , WIth COMnde r

s al K e p an o r R am ep r oo f lu tmer ic and c oo s t l r r r n g s t lf nng c ons ta n t ly , t h e nc as se ro le A d d t he ooons and constantly, lo r" fu rlher cover and s "n m er g en tl y 1 0 1c oo k o ve r a l ow h ea t. s ll mn 9 5 m inutes. 25 m lnulesoc c aS IOna ll y , f o r 10 minu te s ,01 un t JI go l den . [II Ad d the " ube rg i n e s , m A dd t he prawns, s t " .

c eu .g en es a nd g 'e en r e


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34/48

gre en b e an & p ota to c urryserves 6 prep: 15 mins 6

Y o u c a n u se f re sh o r c an n ed , r ea d y- sl ic ed g re e n b e an s f or c hi sc u rr y . A n O i l- d re s se d Oa l ( s ee p a g e 212) wo ul d m a ke a n e xc el le n t

a cc omp a nim en t, f or a g o od c on tr as t o f f la vo u rs a n d c ol ou rs .

INGREDIENTS300 mi/iO II oz [email protected] oil

I tsp whlte cumin seeds1 up mixed mustard and onion seeds

4 dried red millies3 fr@shtomatoes, sliced

1up sa lt1 tsp finely chopped fresh root ginger

1 lSP crushed fresh garliC1Up chillipowder

200 gn o . g reen beans. s lic eddiagonally int.o 2.5 emIt inch pieces2 potatoes. peeled and diced300 mi/iO II o. water

TO GAANSHchopped fresh coriander2 finely sliced fresh green chillies

cook: 30 mins (9NUTR I TI ON AL I N FORMAT I ON

C al on es . . .690

Protein .39Carbohydrate 16g

Sugars .49Fal . .6995 al ur ate s . . . . .. 79

variationIfyou I e . ubSt,IUlehal' of !he 9,eenbeans ""'h fresh or Irozen pea, AddWllhIhe potato InSlep 4

m H .1thewgetable 0,1 1 I1 M,. the sal~ ginger, I]]Add Ihe waler 10In a large. heavybased ga~o(and chlilopowder the saucepan, reducesau


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36/48


37/48

aubergine & sweetcorn pulao~ cook: 40 mins

NUTR IT ION AL I NFORMAT IONCalortes ....... 669

Pro tem

Carbohydra te

Sugars

Fat .

s e tu ra re s .

variationSUbs tr t ut e I r es h o r f'Olen p ea s o rtxoad b ea ns l or t he f re nc h b ea ns .I f y o u p re f e 1 P ou , t he m ,x lu 'e , nlO~ 6 I'eezerp'ool m oulds,(O'Iff w it h 1 0, 1and pl 0'p re fe ra bl y o ve rn 'g hl . u nl ,1 s el .O U ti ng I he f ir st h ou r offreeZing . gently !hake them ou ld s 3 limes.

r;, T o s er ve . d ,p tbe basesl2J 0 1 t h e m o ul ds I II h otw a te ,. l h en ( nv en o n t oIndJV1dua ls e rv i n g p l at e sOecO

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