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fresh (refrigerated) rice noodles

1¼ teaspoons salt

2 tablespoons canola or vegetable oil

½ teaspoon cumin seeds

1 cup onion, finely chopped

1 (16-ounce) can chickpeas, drained and

rinsed

1 cup carrot, peeled and diced

¼ teaspoon cayenne pepper, or to taste, or 1

teaspoon green chile

½ cup water

1 teaspoon lemon or lime juice

2 tablespoons cilantro, chopped

¼ cup Spanish peanuts, roasted, optional

1. Break noodles into 2-inch pieces. In a large skillet, boil 12 cups (3 quarts) water. Add 1 teaspoon salt. Add rice noodles to boiling water. Boil for about 2 minutes. Drain the water. (If using fresh rice noodles, cook for only 20 seconds and drain.)

2. In a separate skillet, heat oil on medium-high heat. Add cumin seeds and cook for a few seconds until golden brown. Add onion and fry 2 to 3 minutes until golden brown. Add the drained chickpeas and chopped carrots. Stir in remaining ¼ teaspoon salt and cayenne pepper. Add water. Cover and cook for 4 to 5 minutes, until carrots are tender.

3. Add the drained noodles. Stir well to coat the noodles. Cover and steam through. Remove from heat and stir in lemon juice. Cover until ready to serve.

4. Transfer to a serving bowl and garnish with cilantro and peanuts, if desired.

NUTRITION INFORMATION PER SERVING:

Calories: 275; Total Fat: 6 g (Saturated Fat: 0.5 g); Carbohydrate: 49 g; Protein: 6 g;

Fiber: 5 g; Sodium: 382 mg

VARIATION: If desired, use 2 cups of mixed vegetables in place of chickpeas and carrots in step 2. Finish recipe as above.

GF, LF

Buckwheat Pilaf

Kuttu Pulao

PREP: 10 minutes

COOK: 20 minutes

MAKES: 6 servings

SERVING SIZE: 1 cup

Buckwheat groats and flour (kuttu) have gained significant popularity in the West in recent years. Buckwheat is not wheat—nor is it a grain for that matter. Rather, it is the seed of the broadleaf plant. It is high in protein and fiber, is gluten-free, and is often used as a grain substitute.

1 cup buckwheat hulled groats or long-

grain rice

3 cups water, divided

1 teaspoon salt, divided

1 medium onion, finely chopped

½ teaspoon cumin seeds

3 tablespoons canola or vegetable oil

½ cup potatoes, peeled and diced into ¼-inch

pieces

½ cup carrot, peeled and diced into ¼-inch

pieces5

½ cup frozen peas5

¼ cup raisins

½ teaspoon garam masala

¼ cup roasted Spanish peanuts

1. In a 2-quart saucepan, combine the groats, 2 cups of water, and ½ teaspoon salt. Bring to a boil. Reduce heat to a simmer. Simmer for 12 to 14 minutes, until all the water is absorbed and the groats are soft. Cover with lid and set aside.

2. In a blender jar, mix 2 tablespoons water, onion, and cumin seeds. Grind to a smooth paste. Set aside.

3. Heat oil in a heavy, large nonstick skillet on medium-high heat. Add onion mixture. Stirring frequently, cook onion masala for 5 to 7 minutes, until most of the water is evaporated.

4. Add chopped potatoes, carrot, peas, raisins, and remaining ½ teaspoon salt. Mix well. Add remaining 1 cup water, bring to a boil, and reduce heat. Cover with a lid and simmer until potatoes are tender, 7 to 8 minutes.

5. Add the cooked groats and garam masala. Stir gently with a spatula. Cover with a lid and steam through for 2 to 3 minutes.

6. Remove from the heat. Cover and let stand until ready to serve. Fluff with a fork before serving and transfer to a serving platter. Garnish with peanuts.

NUTRITION INFORMATION PER SERVING:

Calories: 156; Total Fat: 6 g (Saturated Fat: 0.5 g); Carbohydrate: 23 g; Protein: 4 g; Fiber: 3 g;

Sodium: 311 mg

LF

Curried Spinach Couscous

Palak Couscous

PREP: 10 minutes

COOK: 15 minutes

MAKES: 6 servings

SERVING SIZE: ½ cup

Recently, couscous has become very popular in America, with the increase in international and fusion cuisines. Couscous is a spherical granule typically made from wheat semolina, and then coated them with finely ground wheat flour. (It is not to be confused with khus khus of India, which are poppy seeds.) Serve instead of rice, topped with vegetable curries, or as a