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¾ teaspoon salt

2½ cups water

½ teaspoon amchur, or 2 teaspoons lemon

juice

½ teaspoon garam masala (page 24)

2 tablespoons chopped cilantro

1. Peel and wash potatoes. Cut into 1-inch pieces. Set aside.

2. Lightly crush whole coriander seeds and fennel seeds with a mortar and pestle or with a rolling pin. In a small bowl, place crushed seeds, asafetida, cumin seeds, fenugreek seeds, and whole red chiles. Set aside.

3. Heat oil in a heavy saucepan over medium heat. Add spice mixture and cook for a few seconds until the cumin seeds are golden brown.

4. Add the potatoes and tomato sauce. Stir. Add turmeric, coriander, and cayenne pepper. Stir to coat potatoes with the spices.

5. Add salt and water. Bring to a boil. Reduce heat to a low boil, cover with a lid, and simmer for 20 to 25 minutes. The potatoes should be tender, slightly falling apart. The curry sauce should be thick and coating the potatoes like a stew.

6. Stir in amchur and garam masala. Transfer to a serving dish and garnish with cilantro.

NUTRITION INFORMATION PER SERVING:

Calories: 105; Total Fat: 2 g (Saturated Fat: 0 g);

Carbohydrate: 19 g; Protein: 2 g; Fiber: 2 g;

Sodium: 350 mg

GF

Madras Potatoes

Madrasi Aloo

PREP : 10 minutes

COOK : 10 minutes

MAKES : 4-6 servings

SERVING SIZE : ½ cup

Mustard seeds and chana dal give this potato dish a very unique flavor—typical of south India. These potatoes make a great dosa stuffing (see Mung Bean Crepes, page 83), or enjoy them as a side dish.

2 medium potatoes (about 2 cups), boiled

2 tablespoons canola or vegetable oil

1 cup onion, thinly sliced

½ teaspoon brown mustard seeds

7-8 curry leaves

1 teaspoon (split, hulled) chana dal

⅛ teaspoon turmeric

1 teaspoon ground coriander

½ teaspoon cayenne pepper, or to taste

½ teaspoon salt

¾ cup water, divided

2 teaspoons lemon or lime juice

1. Peel and dice potatoes into ¼ -inch pieces. Set aside.

2. Heat oil in a nonstick fry pan on medium high heat. Add the mustard seeds and cook for a few seconds, until mustard seeds stop popping (use a lid to prevent seeds from popping out). Add curry leaves and chana dal, and cook for a few seconds. Add the potatoes, turmeric, coriander, cayenne pepper, and salt. Stir using a lifting motion. Stir in water. Bring to a boil. Reduce heat, cover with lid, and cook for about 5 minutes.

3. Squeeze in lemon juice and stir. Any remaining water will be absorbed as the potatoes cool.

NUTRITION INFORMATION PER SERVING:

Calories: 127; Total Fat: 6 g (Saturated Fat: 0.5 g); Carbohydrate: 18 g; Protein: 2 g; Fiber: 2 g;

Sodium: 239 mg

GF

Curried Potatoes

Sukhe Aloo

PREP : 5 minutes

COOK :10 minutes

MAKES : 6 servings

SERVING SIZE : ½ cup

Children and adults alike will devour this dish, which is one of the most popular ways to prepare potatoes in India. These can be served either hot or cold with any meal. They are great for traveling and picnics too.

4 medium (about 1 ½ pounds) potatoes,

boiled

3 tablespoons canola or vegetable oil

1 teaspoon cumin seeds

2 teaspoons ginger, peeled and grated

½ teaspoon turmeric

½ teaspoon cayenne pepper, or to taste

1 tablespoon ground coriander

¾ teaspoon salt

1 teaspoon garam masala (page 24)

1 teaspoon amchur or 2 teaspoons lemon juice

1. Peel and cube boiled potatoes into ¾ -inch pieces. Set aside.

2. Heat oil in a nonstick skillet over medium-high heat. Add cumin seeds. Fry for a few seconds until roasted.

3. Add ginger and stir for a few seconds. Add potatoes. Sprinkle with turmeric, cayenne pepper, coriander, salt, garam masala, and amchur. Using a wide spatula, stir in a lifting and turning motion to coat potatoes with the spices. Avoid breaking the potatoes.

4. Stir-fry for 3 to 5 minutes until the potatoes are lightly roasted. Transfer to a serving dish.

NUTRITION INFORMATION PER SERVING:

Calories: 171; Total Fat: 7 g (Saturated Fat: 0.5 g); Carbohydrate: 25 g; Protein: 3 g; Fiber: 3 g;

Sodium: 299 mg

GF, LF

Grilled Vegetables

Bhuni