The Indian Vegan Kitchen_ More Than 150 Quick and Healthy Homestyle Recipes - Madhu Gadia [39]
5. Let stand until ready to serve. Stir, and garnish with roasted peanuts, if desired, just before serving.
NUTRITION INFORMATION PER SERVING:
Calories: 171; Total Fat: 5 g (Saturated Fat: 0.5 g); Carbohydrate: 27 g; Protein: 4 g; Fiber: 2 g;
Sodium: 313 mg
Veggie Noodles
Savai Uppama
PREP: 5 minutes
COOK: 15 minutes
MAKES: 6 servings
SERVING SIZE : ¾ cup
Children and adults alike love this newfangled dish. Savai (noodles) used to be made by hand and were primarily used to make a pudding dessert on special occasions. With the arrival of commercially prepared noodles in India in the late 1980s, people became creative and started making all kinds of dishes with savai. Children loved it, and mothers could whip up some savai to feed a hungry crew any time. It’s become one of the standard breakfast or lunch items in our house.
1 cup savai (thin semolina noodles)
1½ tablespoons canola or vegetable oil
½ teaspoon brown mustard seeds
½ cup onion, finely chopped
1 to 2 teaspoons green chiles, finely chopped,
optional
½ cup frozen peas2
½ cup carrots, diced into ¼-inch pieces2
2 cups water, divided
½ teaspoon salt
1. Heat a medium nonstick fry pan on medium heat. Add the savai, and dry-roast until light brown, about 3 minutes. Remove from pan and set aside.
2. In the same fry pan, heat oil on medium-high heat. Add the mustard seeds, cover with lid, and fry for a few seconds until the mustard seeds stop popping. Remove lid. Add the onion and fry until light brown. Stir in the green chiles, if using.
3. Add the peas and carrots and ½ cup water. Bring to a boil. Cover with lid, reduce heat, and simmer for 5 to 7 minutes until vegetables are tender.
4. Add the salt and remaining water. Bring to a boil.
5. Add the noodles and stir. Bring to a boil, reduce heat to low, cover with lid, and simmer for 5 to 7 minutes until noodles are cooked and the water is absorbed.
6. Let stand covered until ready to serve. Serve hot.
NUTRITION INFORMATION PER SERVING:
Calories: 89; Total Fat: 4 g (Saturated Fat: 0.5 g); Carbohydrate: 13 g; Protein: 2 g; Fiber: 1 g;
Sodium: 216 mg
GF, LF
Stuffed Mung Bean Pancakes
Bharva Cheele
SOAK: 2 hours to overnight
PREP: 15 minutes
COOK: 30 minutes
MAKES: 6 servings
SERVING SIZE: 2 cheele
Cheele are like pancakes or crepes, depending on how they are made. For this recipe, aim for a thickness somewhere between the two. The first time I had these stuffed cheele was at a wedding, in India. A chef was making hot cheele on a large griddle, and stuffing them to order. I liked them so much that I now make them for breakfast, especially when I have guests—they make an impressive display.
1 cup (split, hulled) mung dal
¾ cup water
½ teaspoon salt
1 cup tomatoes, finely chopped
½ cup red onion, finely chopped
2 tablespoons ginger, peeled and chopped
1-2 tablespoons green chile, finely chopped,
optional
¼ cup cilantro, finely chopped
2 tablespoons canola or vegetable oil
1. Wash mung dal in 3 to 4 changes of water. Soak for 2 hours or overnight. Rinse in 1 to 2 changes of water. Drain the water.
2. In a food processor, grind dal with ¾ cup water to a slightly coarse batter. Transfer to a mixing bowl. Mix in salt.
3. Place all the chopped vegetables in individual bowls or on a large plate, keeping them separate. This allows you to individualize the filling as needed. (For example, children may not like the ginger or green chiles.)
4. Heat a nonstick fry pan or a grill pan on medium-high heat or preheat an electric grill pan to 400ºF.
5. Lightly coat the pan with oil. Wipe off excess oil. Pour about 3 tablespoons of batter on the heated pan, and immediately with the back of a large spoon spread the batter to about 4- to 5-inch-wide circles. Pour ½ teaspoon of oil around the edges and cook until the edges start lifting from the pan. Cook for 3 to 4 minutes until