JULIE SAHNI'S INDIAN CHICKPEA RAGOUT WITH VEGETABLES
Steps:
- In a medium mixing bowl, combine the cilantro, cucumber, red onion and yogurt. Mix well, transfer to a small serving bowl and refrigerate until needed.
- In a large saute pan, heat the oil over medium-high heat, and add the cumin, fennel, pepper flakes, coriander and onions. Saute until the onions are lightly browned, about 8 minutes. Add ginger, zucchini and bell pepper, and mix well. Pour 1/3 cup water over the vegetables, cover and reduce heat to low. Simmer until vegetables are cooked but still firm, about 5 minutes.
- Fold in the chickpeas and tomatoes. Increase heat to medium high, and cook uncovered until the ragout is heated through and the sauce is thick, about 5 minutes. Season with salt to taste, and a generous sprinkling of black pepper. Serve ragout garnished with the cilantro-yogurt mixture and accompanied by pita or nan bread.
Nutrition Facts : @context http, Calories 739, UnsaturatedFat 16 grams, Carbohydrate 108 grams, Fat 22 grams, Fiber 30 grams, Protein 34 grams, SaturatedFat 3 grams, Sodium 1436 milligrams, Sugar 25 grams, TransFat 0 grams
INDIAN SPICED CAULIFLOWER, POTATOES AND PEAS (GOBHI MATAR RASEDA
This is incredibly delicious, and super healthy. This is adapted from Julie Sahni's "Classic Indian Cooking". It has less salt and oil than the original and less liquid - this dish is traditionally served like a stew, but I like it more saucy. If you prefer a soup, just add 1 more cup of water. To make this a more protein rich vegetarian meal, it's yummy with a can of chickpeas added along with the tomatoes. For the potatoes, use 1 large or 2 small potatoes. You can serve with basmati rice, bread or just inhale it directly from the bowl. This makes 4 main dish portions, or 6-8 as a side dish.
Provided by Dre S
Categories Cauliflower
Time 45m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- Cut cauliflower into florets, approximately 1 1/2". Peel potato and cut into about 3/4" dice. Measure out the cumin powder, coriander, turmeric and cayenne into a small bowl and have it ready next to the stove.
- Heat oil in a large, deep skillet over medium heat. When the oil shimmers, add the cumin seeds and stir-fry for 20-30 seconds, until they brown.
- Add bowl of spices and stir-fry for a few seconds to mix them in with the oil, then add in the cauliflower and potatoes. Stir the vegetables around for 5-8 minutes, until they are thoroughly coated with the seasonings and starting to sear a bit.
- Add the tomatoes and stiry-fry another 3 minutes until the sauce starts to thicken.
- Add salt and boiling water, stir a few times and then cover the skillet.
- Reduce heat and simmer, covered, until vegetables are tender - about 15-25min.
- When tender, uncover and add the frozen peas. Stir in and simmer an additional 3 minutes.
- Turn off heat and serve sprinkled with chopped fresh cilantro.
Nutrition Facts : Calories 262.5, Fat 12, SaturatedFat 1.6, Sodium 1274, Carbohydrate 34.8, Fiber 9.3, Sugar 7.3, Protein 8.4
CHICKEN CURRY (ADAPTED FROM JULIE SAHNI CLASSIC INDIAN COOKING)
Provided by Food Network
Time 2h45m
Yield 8 servings.
Number Of Ingredients 13
Steps:
- In a large heavy-bottomed pan, preferably with a nonstick surface, heat 2 tablespoons oil over high heat. When oil is very hot add chicken, a few pieces at a time, and sear until browned on all sides, about 4 minutes. Using a slotted spoon remove chicken to a plate and continue until all pieces are browned.
- Add remaining oil and onions to pan, reduce heat to medium-high and fry 30 minutes until light brown, stirring constantly to prevent burning. Add garlic and ginger and fry 5 minutes. Add cinnamon and cardamom and fry 2 minutes, until spices are puffed and beginning to brown. Add turmeric and cayenne and stir rapidly 15 seconds. Return chicken to pan and stir in tomatoes, salt and 2 cups boiling water. Reduce heat to a simmer, cover and cook about 45 minutes, until chicken is tender and gravy has thickened. Check frequently, and add a little water if sauce is evaporating too quickly. Turn off heat and let dish rest, covered at least 1 hour, preferably 2. When ready to serve, reheat, fold in cumin and cilantro, and adjust seasonings if needed.
INDIAN CHICKPEA RAGOUT WITH VEGETABLES
A very healthy and fresh tasting ragout by way of Julie Sahni. Delicious with some naan or pita on the side. If you can find Greek yogurt, all the better. And if you are watching calories, non-fat yogurt is just fine.
Provided by Chef Kate
Categories Stew
Time 25m
Yield 4 serving(s)
Number Of Ingredients 17
Steps:
- Combine the cilantro, cucumber, red onion and yogurt and mix well; place in serving bowl and refrigerate until needed.
- In a large sauté pan, heat the oil over medium high heat, and add the cumin, fennel, pepper flakes, coriander and onion and sauté until the onions are lightly browned, about 8 minutes.
- Add ginger, zucchini and bell pepper and mix well.
- Pour 1/3 cup of water over the vegetables, cover and reduce heat to low and simmer about five minutes.
- Fold in the chickpeas and the tomatoes and increase heat to medium high and cook uncovered until the ragout is heated through and the sauce is thick, about five minutes.
- Season with salt to taste and generous sprinkle of freshly ground pepper.
- Serve ragout garnished with the cilantro yogurt mixture.
Nutrition Facts : Calories 413.6, Fat 15.4, SaturatedFat 3, Cholesterol 8, Sodium 644.3, Carbohydrate 59.2, Fiber 12.5, Sugar 9.8, Protein 14
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