• Choose a category
• All
• Classic-Fiction

NUTRITION INFORMATION PER SERVING:

Calories: 5; Total Fat 0 g: (Saturated Fat: 0 g);

Carbohydrate: 1 g; Protein: 0 g; Fiber: 0 g;

Sodium: 695 mg

Breakfast, Light Meals, and Soups

SINCE INDIAN VEGETARIANS do not eat eggs, egg dishes were never a part of the breakfast meal. Breakfast meats (for nonvegetarians) such as bacon and sausages were traditionally not available in India and are still not popular, so there is no need for meat substitutes for breakfast. But milk and yogurt are often served for breakfast. Today most Indians (wherever they live) prefer to eat toast and cereal for breakfast, with a special Indian breakfast served on weekends, much like Westerners enjoy.

Indians also serve foods similar to pancakes, crepes, and porridge for breakfast with one major exception—the food is savory and spicy instead of sweet and syrupy. In north India, Cheele or pude (similar to pancakes), and parathas and puri are the most popular breakfast items. In south India, idli (page 85) and dosas (page 83) are more popular for breakfast, although in the north they are served for lunch or dinner. When I visited south India recently, I was surprised that dosa was available only at breakfast. That goes to show that what we perceive as breakfast food is very much a regional tradition. Sweets such as halwa and jalebi are served only on special occasions. Eat whatever you like for breakfast as long as it’s satisfying and nutritious.

Light Meals and Soups

What is a light meal? What one terms a light meal can be considered heavy by another. A light meal is one that is untypical and is often a simple meal, such as sandwiches. It’s an individual perception, rather than a nutritional fact. Along with breakfast/ brunch items, I’ve also added sandwiches or burgers to this category. Sandwiches and soups are becoming increasing popular as part of international fusion cooking.

Soups once associated with intercontinental dishes in India are the new craze. I’m sharing a few soups that you’ll enjoy adding to your soup collection. These soups have all the Indian flavors, are naturally low in fat, and are perfect for a light meal or as appetizers.

Tomato and corn soups have become very popular in India. Rasam, a hot and tangy soup of south India, will clear your sinuses and leave you wanting more. Enjoy Indian soups with any crusty whole grain loaf bread, a flatbread, croutons, or a scoop of rice.

Typically, Indians do not use soup stock to cook soups but instead simply simmer the vegetables or beans in the water and then add seasonings. The simmering enhances the flavor of the soup, as stocks do.

LF

Cracked Wheat Pilaf

Uppama

PREP: 10 minutes

COOK: 10 minutes

MAKES : 6 servings

SERVING SIZE: ½ cup

Think of uppama as a savory cream of wheat or a pilaf. The most popular uppama is made of cream of wheat and is a quick and easy breakfast dish. Cracked wheat makes a heartier and nuttier uppama.

1 cup cracked wheat (bulgur) or cream of

wheat

2 tablespoons canola or vegetable oil

1 teaspoon brown mustard seeds

½ cup onion, thinly sliced

6-8 curry leaves

2 teaspoons (split, hulled) chana dal

½ cup green beans, cut into ¼-inch pieces

1 cup carrots, diced into ¼-inch pieces

½ teaspoon cayenne pepper, or to taste

¾ teaspoon salt

2 cups water

¼ cup roasted peanuts, coarsely chopped,

optional

1. Dry-roast cracked wheat in a heavy fry pan on medium heat, stirring frequently for 4 to 5 minutes, until the cracked wheat turns light brown. Transfer to a plate and set aside.

2. Heat oil in the same fry pan over medium-high heat. Add mustard seeds, cover with a lid, and fry for a few seconds until mustard seeds stop popping. Add onion and fry 2 to 3 minutes until golden brown. Add curry leaves and chana dal. Cook for a few seconds until dal is light brown.

3. Add green beans, carrots, cayenne pepper, and salt. Stir for a few seconds. Add water and bring to a boil.

4. Add the roasted cracked wheat to boiling water. Stir well, breaking up any lumps,