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3. While dal cooks, heat oil in a large, nonstick fry pan on medium-high heat to near smoking point. Add the asafetida and cumin seeds, and cook for a few seconds until seeds turn brown. Add zucchini, tomatoes, coriander, cayenne pepper, garam masala, and the remaining ½ teaspoon salt. Stir and heat until bubbling. Reduce heat, cover with lid, and cook for 5 minutes, until zucchini is tender but still crunchy.

4. Add the zucchini mixture to the cooked dal. Bring to a boil, reduce heat, and simmer for 2 minutes. Serve hot with rice or any flatbread.

NUTRITION INFORMATION PER SERVING:

Calories: 131; Total Fat: 3 g (Saturated Fat: 0 g);

Carbohydrate: 21 g; Protein: 8 g; Fiber: 3 g;

Sodium: 323 mg

Rice and Other Grains

RICE IS EATEN throughout India and is the primary grain eaten in southern and eastern India. Since ancient times, rice has been the staple food for three-quarters of the world’s population. It is easy to grow, inexpensive, versatile, and has a long shelf life. It is a satisfying complement to almost any meal.

Regional variations in rice dishes abound, particularly in southern India, where rice is ground with beans and fermented overnight to make idlies (dumplings), dosas (crepes), and adai (pancakes). Then there are yogurt rice, tamarind rice, and lemon rice—these dishes can be kept at room temperature for several hours and are great for picnics, lunch boxes, and traveling.

Pulao and Biryani (two varieties of pilafs) are specialties of northern India. Rice (often basmati) is seasoned and mixed with a variety of vegetables, meats, nuts, and dried fruits.

Types of Rice

There are numerous types of rice available around the world. Below are the most common types of rice used in Indian dishes and featured in this book.

Long-Grain Rice: The rice most commonly eaten in India. Jasmine, is the most widely used rice though there are many other long-grain varieties as well. Long-grain rice is slightly sticky compared to basmati rice and is the perfect texture to complement most curries.

Basmati Rice: Once a hard-to-find specialty, basmati rice is now available at most natural foods stores and supermarkets. Basmati, an extra-long-grain rice, yields a mild aroma when cooked. It is less sticky than long-grain rice, and cooks up fluffy and white. It is an ideal choice for pilafs. However, it is more expensive and thus used mainly for special occasions. Nutritionally, basmati is thought to have a lower glycemic index, meaning it is more slowly absorbed into the bloodstream, and thus many people concerned with blood glucose levels find it a preferable choice. Please use this information about basmati rice with caution, as its glycemic index may change depending on how it is cooked or when eaten with other foods. The longer rice is cooked, the higher its glycemic index.

Parboiled Rice: Quick and minute rices are rarely used in Indian cooking.

Brown Rice: Brown long-grain and basmati rice are both available today. They are not traditionally used, as their strong flavor and nutty texture is overpowering and does not mix well with other foods. I have included some brown rice options. Substitute brown rice in recipes, as desired.

Other Rice: Some of the other types of rice available in Indian stores are poha (pounded rice) and puffed rice (mamra or murmure). Poha is parboiled rice that is flattened and thus cooks up in just a few minutes. Mamra is similar in texture to puffed rice and is primarily eaten as a snack.

Rice Noodles: Rice noodles, also called rice sticks, are readily available in supermarkets. They keep well in the pantry and take just a few minutes to prepare. They are easy to make and blend well with seasonings and other ingredients. Chinese and other Asian cuisines use rice noodles frequently. You can find fresh rice noodles in the refrigerated section of most Asian grocery stores. These noodles cook in seconds and taste fresher than the dry ones.

Other Grains: I have included a recipe using buckwheat groats (Buckwheat Pilaf, page 150), and a couscous