Stocks are the basis of all good soups and should be made of the freshest ingredients. I like to use all kind of vegetables, some vegetable trimmings and softer stems of cilantro, spinach, broccoli and cauliflower etc to make use of their nutrients also.
INGREDIENTS
3 cups water
2 small carrots diced thinly
2 stems of celery hearts chopped roughly
1/2 cup diced white part of leeks
1/2 cup shredded cabbage
1/4 cup chopped zucchini or loki which is opo squash or any other squash
1 tabs split yellow mung lentils or pink lentils washed few changes of water
A handful of softer stems of cilantro, sweet basil, spinach, cauliflower or broccoli
1 tsp chopped ginger
1 clove garlic
Pinch of salt
Stock can be cooked in a pressure cooker or in a medium cooking pot.
For pressure cooker, add water and all the above mentioned ingredients, secure the lid on and cook on medium heat until it makes whistling sound. Lower the heat and let it simmer for 7-8 minutes.
Put the stove off and wait for 15 to 20 minutes before opening the pressure cooker until the pressure drops completely.( Follow the manufacturer's instructions for pressure cooker) Strain the stock and use it for any soup.
To cook in a pot, add water and all the vegetables in the pot and bring it to boil on the stove top on medium to high heat. Then lower the heat and simmer it partially covered for about 30 to 45 minutes until the vegetables are totally soft.
Friendly tip
Never over cook the stock, because if too much water evaporates, flavours get concentrated and make it bitter.
Monday, April 27, 2009
Friday, April 17, 2009
TOMATO BASIL SOUP
This hot soup made of fresh vine ripe tomatoes and sweet basil leaves defines that true comfort in a cup. A small amount of whole wheat bread is added to give body and texture to the soup.I use home made vegetarian stock also for which i will post the receipe next week.
INGREDIENTS
2 tabs extra virgin olive oil
A pinch of cuminseed
About one cup chopped sweet onions
One slice of wheat bread, crusts removed and torn into small pieces
5-6 vine ripe tomatoes, chopped roughly
1/2 tsp salt or to taste
5-6 sweet basil leaves, chopped finely
2-3 cups home made vegetarian stock
1/2 cup lowfat milk
Freshly ground black pepper
Heat the oil in a medium saucepan over medium heat, add cuminseed and let it crackle for few seconds. Add onions and cook for 4-5 minutes until they look translucent, add bread pieces and saute them until they get coated with oil, about two minutes. Add tomatoes, salt and half of the chopped basil and cook for about 8-10 minutes.
Pour in stock, bring it to boil, lower the heat and let it simmer for 10-15 minutes partially covered. Let it cool a little, puree in a blender, strain it and return it to the pan on low heat. Stir in low fat milk and simmer for 3-4 minutes. Do not boil it as the milk would curdle otherwise.
It is ready to be served in warm soup bowls. Sprinkle freshly ground pepper and garnish with rest of the chopped basil leaves.
FRIENDLY TIP
If certain tomatoes have acidic effect then add a bit of brown sugar.
The quantity of stock and milk can be adjusted according to desired consistency.
INGREDIENTS
2 tabs extra virgin olive oil
A pinch of cuminseed
About one cup chopped sweet onions
One slice of wheat bread, crusts removed and torn into small pieces
5-6 vine ripe tomatoes, chopped roughly
1/2 tsp salt or to taste
5-6 sweet basil leaves, chopped finely
2-3 cups home made vegetarian stock
1/2 cup lowfat milk
Freshly ground black pepper
Heat the oil in a medium saucepan over medium heat, add cuminseed and let it crackle for few seconds. Add onions and cook for 4-5 minutes until they look translucent, add bread pieces and saute them until they get coated with oil, about two minutes. Add tomatoes, salt and half of the chopped basil and cook for about 8-10 minutes.
Pour in stock, bring it to boil, lower the heat and let it simmer for 10-15 minutes partially covered. Let it cool a little, puree in a blender, strain it and return it to the pan on low heat. Stir in low fat milk and simmer for 3-4 minutes. Do not boil it as the milk would curdle otherwise.
It is ready to be served in warm soup bowls. Sprinkle freshly ground pepper and garnish with rest of the chopped basil leaves.
FRIENDLY TIP
If certain tomatoes have acidic effect then add a bit of brown sugar.
The quantity of stock and milk can be adjusted according to desired consistency.
Monday, April 6, 2009
BLACK EYE BEAN SALAD WITH CITRUS DRESSING
These innocent looking dry beans are very heart healthy beans. They make great salads by combining with different vegetables. I like to keep them boiled ahead of time and toss them with oil free citrus dressing before serving.
INGREDIENTS
1 tsp lemon zest
1 tsp minced ginger
3-4 tabs fresh lemon juice
2 tabs fresh orange juice
1/2 tsp salt or to taste
2 cups boiled black eye beans
1 small handful of finely chopped baby spinach leaves
1/3 cup chopped sweet onions
1 avacado cut in tiny cubes
2 tabs finely chopped cilantro and mint leaves
Freshly ground black pepper
2 tabs roasted sunflower seeds
Make the dressing in a small bowl by combining lemon zest, minced ginger, lemon juice, orange juice and half of the salt.
Take a medium bowl, add black eye beans, chopped spinach, chopped onions, avacado cubes, cilantro and mint leaves. Toss them with citrus dressing. Sprinkle with rest of the salt and freshly ground pepper. Throw some sunflower seeds for crunch and serve at room temprature with hot soup and sandwich for light lunch or as a first coarse before any meal.
Super Tip
Grate the zest from the whole lemon first with fine grater, then cut the lemon in half and squeeze the juice out.
INGREDIENTS
1 tsp lemon zest
1 tsp minced ginger
3-4 tabs fresh lemon juice
2 tabs fresh orange juice
1/2 tsp salt or to taste
2 cups boiled black eye beans
1 small handful of finely chopped baby spinach leaves
1/3 cup chopped sweet onions
1 avacado cut in tiny cubes
2 tabs finely chopped cilantro and mint leaves
Freshly ground black pepper
2 tabs roasted sunflower seeds
Make the dressing in a small bowl by combining lemon zest, minced ginger, lemon juice, orange juice and half of the salt.
Take a medium bowl, add black eye beans, chopped spinach, chopped onions, avacado cubes, cilantro and mint leaves. Toss them with citrus dressing. Sprinkle with rest of the salt and freshly ground pepper. Throw some sunflower seeds for crunch and serve at room temprature with hot soup and sandwich for light lunch or as a first coarse before any meal.
Super Tip
Grate the zest from the whole lemon first with fine grater, then cut the lemon in half and squeeze the juice out.
Friday, April 3, 2009
CREAMY RICE AND LENTILS CALLED KHICHRI
In our family we call it "Indian risotto without butter." Basically rice and lentils are cooked together on slow heat until they get blended with each other.I would like to add lot of fresh vegetables in it to make it a complete meal.
INGREDIENTS
1/2 cup basmati rice
1/3 cup split mung lentils called yellow dhal
5 cups water
1/2 inch ginger minced
1 clove garlic minced
1 cup chopped vegetables like carrots, broccoli,cauliflower,green beans
A handful of chopped baby spinach
1/2 tsp salt or to taste
2 tabs canola oil
1/2 tsp mustard seeds
1/2 tsp cumin seeds
1-2 dry red chilies broken in halves
A pinch of garam masala
2-3 tabs grated low fat cheddar cheese (optional)
Wash rice and lentils and soak them in double amount of water for half an hour. Drain them out and place them in pressure cooker with 5 cups water, minced ginger and garlic, all the vegetables and salt. Secure the lid of the pressure cooker and cook over low heat until pressure regulator indicates high pressure with little whistling sound which takes about 15-20 minutes. Put the stove off and let it cool and depressurize on its own for about 15 minutes.
Carefully open the lid and check that khichri should be soft and creamy, if too thich add little water and cook for few more minutes. Transfer it to a warm serving bowl and keep it covered. Heat the oil in a small nonstick pan on medium to high heat, add mustard seeds and wait for them to splutter a few seconds, add cumin seeds, dry red chilies and garam masala and give it a stir. Immegiately pour it over khichri and swirl it around. To make it little gourmeh, sprinkle grated cheese in individual bowls before serving if desired.
It can be cooked in a regular pot also on low to medium heat for about 45 minutes to one hour stirring in between.
NOTE-Pressure cooker should be used according to manufacturer's instructions.
INGREDIENTS
1/2 cup basmati rice
1/3 cup split mung lentils called yellow dhal
5 cups water
1/2 inch ginger minced
1 clove garlic minced
1 cup chopped vegetables like carrots, broccoli,cauliflower,green beans
A handful of chopped baby spinach
1/2 tsp salt or to taste
2 tabs canola oil
1/2 tsp mustard seeds
1/2 tsp cumin seeds
1-2 dry red chilies broken in halves
A pinch of garam masala
2-3 tabs grated low fat cheddar cheese (optional)
Wash rice and lentils and soak them in double amount of water for half an hour. Drain them out and place them in pressure cooker with 5 cups water, minced ginger and garlic, all the vegetables and salt. Secure the lid of the pressure cooker and cook over low heat until pressure regulator indicates high pressure with little whistling sound which takes about 15-20 minutes. Put the stove off and let it cool and depressurize on its own for about 15 minutes.
Carefully open the lid and check that khichri should be soft and creamy, if too thich add little water and cook for few more minutes. Transfer it to a warm serving bowl and keep it covered. Heat the oil in a small nonstick pan on medium to high heat, add mustard seeds and wait for them to splutter a few seconds, add cumin seeds, dry red chilies and garam masala and give it a stir. Immegiately pour it over khichri and swirl it around. To make it little gourmeh, sprinkle grated cheese in individual bowls before serving if desired.
It can be cooked in a regular pot also on low to medium heat for about 45 minutes to one hour stirring in between.
NOTE-Pressure cooker should be used according to manufacturer's instructions.
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