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2. In a blender, grind the onion mixture with ½ cup water to a smooth paste.

3. In the same fry pan, add the remaining tablespoon of oil to the existing oil. Heat on medium-high heat. Add mushrooms and fry for 2 to 3 minutes until the mushrooms are cooked. Add the onion mixture, turmeric, salt, and cayenne pepper. Stir and cook for 2 to 3 minutes, coating the mushrooms. Add remaining 1½ cups water, bring to a boil, cover with lid, and simmer for 5 minutes.

4. Transfer to a serving dish and serve hot.

NUTRITION INFORMATION PER SERVING:

Calories: 175; Total Fat: 15 g (Saturated

Fat: 2 g); Carbohydrate: 8 g; Protein: 5 g;

Fiber: 2 g; Sodium: 443 mg

GF

Curried Mushrooms and Peas

Khumb-Matar

PREP: 10 minutes

COOK :10 minutes

MAKES : 4 servings

SERVING SIZE : ½ cup

Mushrooms and peas are a winning combination. Serve this easy-to-prepare dish alongside any meal. If desired, add slivered almonds for a nutty texture.

2 tablespoons canola or vegetable oil

½ teaspoon brown mustard seeds

1 cup red onion, thinly sliced

1 teaspoon ginger, peeled and finely grated

2 cups (12 ounces) mushrooms, sliced

1 cup frozen peas, thawed

½ teaspoon turmeric

½ teaspoon salt

1 teaspoon ground coriander

¼ teaspoon cayenne pepper, or to taste

½ cup water

¼ teaspoon garam masala (page 24)

2 tablespoons slivered almonds, lightly roasted, optional

1. Heat oil in a nonstick fry pan on medium-high heat. Add mustard seeds, cover with lid, and cook for a few seconds, until the seeds stop popping. Add onion and fry 1 to 2 minutes until transparent. Add ginger and stir.

2. Add mushrooms and stir-fry for 2 to 3 minutes. Add peas, turmeric, salt, coriander, and cayenne pepper. Add the water, bring to a boil, cover with lid, and cook for 5 to 7 minutes, or until the peas are cooked.

3. Sprinkle garam masala over mushroom mixture. Transfer to a serving dish and garnish with almonds, if desired.

NUTRITION INFORMATION PER SERVING:

Calories: 107; Total Fat: 7 g (Saturated Fat: 0.5 g); Carbohydrate: 8 g; Protein: 3 g; Fiber: 2 g;

Sodium: 330 mg

GF, LF

Plantain Stew

Kele Ka Kootu

PREP : 10 minutes

COOK : 40 minutes

MAKES: 12 servings

SERVING SIZE : ½ cup

In southern India, banana trees and coconut trees are everywhere. Plantains (raw bananas) are used to make a variety of dishes. Before bananas ripen, they have a unique taste and texture, and are cooked as a vegetable. Once ripe, they become sweet and soft and are eaten as a fruit.

Kootu is a vegetable dish with a stew-like consistency and a coconut base. You can use fresh coconut, but for convenience I use the frozen grated coconut available in Indian grocery stores.

1 pound plantains

1 tablespoon canola or vegetable oil

½ teaspoon brown mustard seeds

⅛ teaspoon asafetida powder

8-10 curry leaves

1 cup carrot, cut into 1-inch strips

1 cup green beans, cut into 1-inch pieces

½ teaspoon turmeric

1½ teaspoons salt

2 cups water

KOOTU MASALA

1 teaspoon canola or vegetable oil

2-3 dried red chiles, or to taste

2 teaspoons cumin seeds

1 tablespoon coriander seeds

½ teaspoon black peppercorns

1 cup fresh or frozen grated coconut

1 cup warm water

1 teaspoon brown sugar

2 teaspoons tamarind paste or 2 tablespoons

lemon juice

1. Peel plantains with a peeler, removing just the thin green outer layer. In a medium bowl, add some water. Cut plantain into ½ -by-1-inch-long strips and soak in water. (Water prevents plantains from turning brown.) Set aside. Drain the water just before cooking.

2. In a medium saucepan, heat oil on medium-high heat. Add the mustard seeds, cover with lid, and cook for a few seconds, until mustard seeds stop popping. Add asafetida and curry leaves and cook for a few seconds. Add the drained plantains, carrots, and green beans. Stir to mix. Add turmeric, salt, and water. Bring to a boil. Reduce heat, cover with lid, and cook for 10 to 12 minutes, until the vegetables are tender.

3. In the meantime, prepare kootu masala: In a small fry pan, heat oil on medium