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Stuffed Okra (Bharva Bhindi)

Veggie Noodles (Savai Uppama)

Veggie Sloppy Joe Sandwiches (Pav-Bhaji)

Veggie Wrap (Roti-Subji Roll)

See also chutneys; salads; specific vegetables

vegetarian diet. See Indian vegetarian diet

Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association

Vegetarian Nutrition Resource List

Vegetarian Resource Group, The

vitamins, minerals, and phytonutrients

antioxidants

B vitamins

calcium

enriched vs. fortified foods

fortified foods

iron

megadoses, avoiding

minerals

phytonutrients

superfoods

supplements

vitamin A

vitamin B12 (cobalamin)

vitamin C

vitamin D (sunshine vitamin)

vitamin E

vitamin K

zinc

See also Indian vegetarian

volatile oils in spices

washed dal (dhulli dal)

weight and protein needed

weight-bearing exercises

wheat allergy

wheat flatbread

white whole wheat flour (chapatti, roti-atta)

whole black bengal gram (kalla chana)

whole urad dal (sabut urad)

whole vs. ground spices

whole wheat

Whole Wheat Cookies (Atte-Ke Biscuits)

Whole Wheat Crackers (Atte Ki Matri)

whole wheat flour

wok (karahi)

yeast flakes

yellow split peas

yogurt

Cucumber-Yogurt Sauce (Kheere Ka Raita)

Mango Yogurt Drink (Aam Lassi)

yogurt dish (raita)

yogurt drink (lassi)

See also soy products

zinc

Zoroastrians (Parsis)

zucchini

Buckwheat-Zucchini Pancakes (Kuttu Cheele)

Seasoned Zucchini (Sukhi Lauki)

Sorghum-Zucchini Cakes (Muthia)

Zucchini-Tomato Dal (Torai-Tamatar Dal)

Measurements and Conversions

FOR ALL PRACTICAL purposes, if you use an 8-ounce (240-milliliter) cup and a standard set of measuring spoons to measure the ingredients in this book, you will be able to duplicate the recipes with ease. Some basic measurements and metric conversions are listed below:

About the Author

Born in India, Madhu Gadia, M.S., R.D., is a registered dietician and the author of New Indian Home Cooking. She lives with her husband in Ames, Iowa.

Madhu is a leading authority on Indian cooking and a nutrition consultant, writer, and speaker. She teaches the art and science of Indian cuisine around the country. She has been a guest on TV cooking shows and has written numerous articles for consumer magazines such as Diabetic Living, Vegetarian Journal, and Diet. She has given several presentations and has been a guest on radio both as a nutrition expert and an author.

With her health and cooking experience, Madhu has been able to combine the exotic and alluring tastes of India with the health and practical demands of today’s lifestyle. Her expertise lies in homestyle, healthy, and authentic Indian cooking. She emphasizes that healthy and tasty foods go hand in hand. For more information, see www.cuisineofindia.com.

1

Papad can be roasted in two different ways.

2

Use 1 cup frozen peas and carrots instead of peas and fresh carrots.

3

Pav-Bhaji Masala: Most Indian grocery stores now carry prepared pav-bhaji masala. If desired, substitute 1 tablespoon ground coriander, ¼ -½ teaspoon cayenne pepper, 1 teaspoon amchur, and 1½ teaspoons garam masala for the pav-bhaji masala.

4

An idli container is a gadget especially made for idlies. It comes in a stack of 3 to 4 trays with 4 concave dips in each tray, making 12 to 16 idlies at a time. The container has several holes to allow steam to pass through, which evenly steams the idlies. It may or may not come with its steaming pot. Find a large pot with lid that will comfortably hold the idli container with about 1 inch extra room above the top knob.

5

Substitute 1 cup frozen peas and carrots for the fresh peas and carrots.

6

If you’re using jawar flour from an Indian store, it is very fine. Use tap water. If you’re using sorghum flour from a supermarket, it is slightly coarser, so use hot water.

7

If you’re using millet flour from an Indian grocery store, it is ground very fine; use tap water. If you’re using millet flour from a regular grocery store, it tends to be coarser, so use hot water.