Authentic, home-cooked Indian food is anything but what we’re accustomed to eating in restaurants here in the United States (and frankly, everywhere else). These heavier, cream and butter-laden delicacies are just that – delicacies, usually reserved for a celebration or a special event back home in India.
Everyday Indian food on the other hand is light, flavorful, packed with plant-based goodness (veggies, legumes, whole grains, herbs and spices) and energizing. I attempted to recreate a healthy Indian plant-based Thaali (plate) to inspire you to create your own.
I hope you love it.
Carrot & Beet Salad with Mustard Seed & Curry Leaf Dressing
Yield
Serves 4 as a side
Ingredients
4 medium carrots, shredded
2 beets, peeled and shredded
1 tablespoon olive or avocado oil
½ teaspoon mustard seeds
6-8 curry leaves (dried are fine if you don’t have fresh)
1 green chili sliced lengthwise (omit if you don’t like heat)
Salt and pepper
Juice of 1 lime
Pinch of sugar
Fresh cilantro to garnish
Method
Place the carrots and beets in a mixing bowl.
Heat the oil on medium high until it shimmers. Add the mustard seeds and allow them to sizzle and start popping, about a minute. Add the curry leaves and chili if using and allow them to crackle and become fragrant about 30 seconds. Pour the spices and oil onto the carrots and beets. Add the salt, pepper, lime and sugar and mix well. Garnish with cilantro and serve right away or store in the fridge for up to 2 days.
Split Mung Bean Dal
Yield
4 servings
Ingredients
2 cups split mung beans (or whole green or brown lentils) soaked for 6-12 hours
1 tablespoon avocado oil
1 teaspoon cumin seeds
½ teaspoon coriander seeds
3-4 garlic cloves, minced
1 small onion, finely chopped
½ teaspoon minced ginger
4 dried red chilies (optional)
1 teaspoon turmeric
1.5 teaspoons ground cumin
1 teaspoon ground coriander
Salt and pepper
1 cup chopped or pureed tomatoes
Fresh lime juice and cilantro for garnish
Method
First drain the soaked lentils and cook them either in a pressure cooker (1:2 lentils to water) or in a pot with a lid (1:4 lentils to water) for 20 – 40 minutes respectively or until the lentils are tender and have dissolved.
While the lentils cook, prepare the tadka. Warm the oil on medium high heat until shimmering. Add the cumin and coriander seeds and allow them to sizzle for a minute. Add the garlic, onion, ginger and chilies and saute for 3-5 minutes.
Add the spices, salt and pepper and cook for a minute. Add the tomatoes and cook for 5-10 minutes until the color deepens and the aroma intensifies. Add the spiced tomato mixture to the cooked lentils, adding more water if you like it soupier. Cook on a low flame for 5-10 minutes so the flavors are well incorporated. Adjust the salt to taste.
Finish with a squeeze of lime and cilantro and dig in!
Detoxifying Spiced Squash with Turmeric & Nigella Seeds
Yield
4 servings
Ingredients
1 tablespoon olive or avocado oil
½ teaspoon cumin seeds
¼ teaspoon nigella seeds
¼ teaspoon fenugreek seeds
¼ teaspoon fennel seeds
1 small onion, thinly sliced
2 garlic cloves, minced
1 teaspoon turmeric
Pinch or two of cayenne pepper
2 cups chopped summer squash, preferably organic with the skin on
Salt and pepper
Fresh cilantro to serve
Method
Heat the oil on medium high heat until it shimmers. Add the whole spices and saute for 30-60 seconds until they begin to sizzle but not burn! Add the onion and garlic and saute for 3 minutes. Add the turmeric and cayenne and saute for 30 seconds.
Add the summer squash and saute to coat well with the spice mix. Season with salt and pepper and add a splash or 2 of water. Cover the pot and cook on a low flame for 5-8 minutes until softened. Adjust the salt to taste. Top with fresh cilantro and serve right away.
Nigella Seed Flecked Spelt Rotis
Yield
10-12 rotis
Ingredients
2 cups spelt flour
½ teaspoon nigella seeds
Pinch of salt
¾ cup warm water + more if necessary
Method
In a mixing bowl, mix the flour, nigella seeds, salt and water and begin to knead it into a dough. You can add the water bit by bit to get a better sense of the texture. Kneading with your knuckles, form a dough that isn’t too sticky – it should not stick to your finger when you prod it. Add more water if necessary and if you add too much, add a bit of flour.
Set the dough aside covered with a damp kitchen towel for at least 30 minutes.
Knead the dough once again and then shape it into 10-12 equal balls.
Roll the dough out with a rolling pin and a bit of dry flour to prevent sticking into a circular shape.
Heat a skillet until it is extremely hot. Place the rolled out roti on the hot skillet and let it cook for about a minute. Flip and cook for 3—45 seconds. You can pat it with a damp kitchen towel to help it puff up. Serve right away.
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