Main Dishes

Whole rice is more nutritious than white rice but it cooked in much the same way. Use just enough water so that you do not need to pour out any nutrient rich water later.

1 cup whole brown or red rice
2 1/2 cups water
1/2 tsp salt

Wash rice and soak it in the water for about 2 hours.

Put the mixture in a covered pot on the stove on a medium flame and cook. When the water tends to boil over, turn the flame to the lowest possible. Cook till the water evaporates. If the rice is still a bit hard, add some warm water and cook a bit longer till the rice is well done.
1 cup of dry rice makes approximately 3 cups cooked rice and brown rice is more filling than polished rice.

NOTE : Incase you did not soak the rice and want to cook it fast, do not resort to white rice. Use a pressure cooker and 2 1/4 cups water.

2 cups brown rice
11/2 cups button mushrooms sliced
11/2 cups oyster mushrooms - either use fresh or dried, soaked mushrooms
1 large or 2 medium onions sliced
1/2 tsp salt
1 cup vegetable broth
1/2 tsp olive oil or other cooking oil
gomasio

Wash and soak the brown rice in 3 cups water for 1 - 2 hours. If you don't have time, you can cook immediately but then it takes much longer to cook. Put the rice and water on the fire on a low flame in covered pot that is larger than what the rice would require. Take off the lid temporarily if the water tends to boil over, and lower the flame. When the water is almost boiled away, lightly sautee the onions in the olive oil separately and add these, the mushrooms and a cup of vegetable broth and the salt to the rice. When the water becomes less stir and keep adding water till the rice is completely cooked. Add more salt if needed. The salt needs to be a little less to compensate for the saltiness of the gomasio and soy sauce.

Serve with gomasio (and soya sauce if desired). Serves 4.
Potato and Sweet Potato Casserole
This simple dish is incredibly good - always a favourite.
Cut equal amounts of potato and sweet potato into about 2 cm cubes. Put on a tray and brush with olive oil. Sprinkle dried rosemary and salt and mix well. Place in the oven at 400 degrees F and bake, stirring every 10 minutes or so. Cook for 20 - 30 minutes till the veggies are done. Delicious.

This simple dish is incredibly good - always a favourite.

Cut equal amounts of potato and sweet potato into about 2 cm cubes. Put on a tray and brush with olive oil. Sprinkle dried rosemary and salt and mix well. Place in the oven at 400 degrees F and bake, stirring every 10 minutes or so. Cook for 20 - 30 minutes till the veggies are done. Delicious.

1.5 kg of potatoes will yield approximately 6-8 servings. Cook the potatoes in water over low flame till they are tender, peel, and mash using a hand-held electric mixer or a potato masher, blending with a little warmed soy milk till smooth. Don't use a food processor to mash potatoes - the potatoes turn into a starchy paste within seconds. Add salt and pepper to taste.

Variations
1) Roast a whole head of garlic in the oven without peeling. Squeeze out a few cloves into the mashed potatoes. The rest can be used in other dishes.
3) For colorful mashed potatoes, add cooked vegetables while mashing. Try carrots, peas, sweet potatoes, cooked chopped spinach, or celery.
4) For herbed mashed potatoes, add your favourite fresh chopped herbs after the potatoes are mashed. Try parsley, dill, chives, coriander or basil.
5) For green onion mashed potatoes, add one cup of chopped green onions to soy milk while heating, then add to potatoes while mashing.
6) For spicier potatoes, add one to two tablespoons of spicy brown mustard while mashing.

By Avery Dinauer from Mc Dougall's site

Suggestion - read the recipe through before you start cooking so you have everything ready. This is a great oil free recipe that lends itself to your own variations.

Preparation Time: 40 minutes
Servings: 4-6

2 cups long grain brown rice
2-3 medium carrots
1 red bell pepper
1 green bell pepper
1 large onion
2-3 stalks celery
1 1/2 cups broccoli
20 ounces canned pineapple chunks
2 tablespoons soy sauce
1/4 cup vegetable broth

Begin by putting the rice on to cook, either in a pan or rice cooker.
Meanwhile cut carrots in half, then cut into matchstick pieces, about 2 inches long and 1/4 to 1/8 inch thick. Cut bell peppers into 1/2 inch squares. Chop onion into 1/4 inch pieces. Slice celery lengthwise, then into 1/8 inch thick slices. Chop broccoli into bite sized pieces, like mini trees. Set all the vegetables aside in one bowl.

Drain the pineapple and reserve the liquid.

Combine 1/4 cup of the reserved pineapple juice with the soy sauce and the vegetable broth. Set aside.

When the rice is within 5-10 minutes of being done, preheat a large sauté pan or wok until very hot. Add the liquid mixture (it should instantly steam and boil). Pour all of the vegetables into the pan and sauté on high, stirring frequently. When onion starts to become clear and less pungent, the vegetables are done. Add the hot cooked rice to the vegetables and mix well. Stir in the drained pineapple chunks. Reduce heat to medium and continue to cook for about 5-10 minutes, adding a bit more soy sauce and/or pineapple juice to taste as desired. Serve hot from the pan.

Hints: The rice should be hot when added to the pan, so it needs to cook while you are preparing the vegetables. The vegetables should all cook in the same amount of time so experiment with your own best sized pieces to use in this dish. Alternatively you can put in the slower cooking veggies first.

4 tbs. veg oil
2 tbs minced garlic
4 oz. Jasmine rice stirfry noodles immersed in boiling water for 2-4 min
1 Tbs. brown sugar
1 cup bean sprouts
3 tbs chopped peanuts
3-4 scallions, diagonally cut into 1" pieces
Lime wedges and fresh cilantro for garnish
Chopped veggies

Heat oil in large wok on high heat
Add the garlic and stir fry until light brown- do not burn
Add veggies stirfry for 3-5 minutes.
Add noodles, separating them slightly with fork to prevent sticking.
Reduce heat and add sugar, stirring and tossing the noodles well to combine.
Add bean sprouts and chopped peanuts and serve immediately with lime and cilantro.

Rice Potato and Vegetable Pot (From Mc Dougall's)
Tasty and cooked without oil.

Preparation Time: 15 minutes (need cooked potatoes and rice)
Cooking Time: 10 minutes
Servings: 4

1 cup vegetable broth
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1/2 cup chopped celery
2 large firm red potatoes, boiled and chunked
1 cup cooked brown rice
1 cup chopped fresh spinach
1 tablespoon soy sauce
1/2 teaspoon ground cumin
dash Tabasco sauce (optional)

Place 1/2 cup of the broth in a large non-stick frying pan. Add the onion, bell pepper and celery. Cook, stirring occasionally for 5 minutes. Add the potatoes and the remaining broth and cook an additional 5 minutes. Stir in the rice, spinach, soy sauce and cumin. Cook and stir until heated through and spinach has softened slightly. Season with a dash or two of Tabasco sauce, if desired.

An Indonesian peanut sauce served with steamed vegetables

1 small onion, chopped finely
2 cloves of garlic, chopped finely
2 teaspoons of finely chopped fresh ginger
2 teaspoons of ground coriander
1 teaspoon of ground cumin
1 finely chopped chili (optional)
400ml of thin coconut milk (I prefer to use water instead of coconut milk to make it lighter)
1 tsp oil
8 tablespoons of crunchy peanut butter
1 tablespoon of jaggery
Plenty of lemon juice - to taste

In a saucepan, gently fry onions, garlic & ginger in the oil until they are soft & golden. Add ground spices to onion mixture & continue to fry for a minute or so, until the spices give off a pungent aroma. The spicy onion mixture will be sticking to the bottom of the saucepan at this stage. Deglaze saucepan with some water, turning the spicy onion mixture into a paste like consistency. Add coconut milk, peanut butter & jaggery & stir until the sauce is a homogeneous consistency. Add water for a thinner sauce or reduce for a thicker sauce. Season to taste with salt, pepper, or extra chili, and lemon juice. The most important thing about a recipe is to have fun with it & modify it to your own tastes. Have fun & experiment!
Serve on a platter of steamed veggies - cabbage, cauliflower, carrots, string beans, spinach, boiled potatoes and sprouts.

2 cups dried chickpeas
1/2 cup finely chopped yellow onion
3 garlic cloves minced
1/2 cup sesame seeds
1/4 cup finely chopped parsley (it is fine to use coriander instead)
3/4 tsp salt
2 tsp ground cumin
2 tsp baking powder
2 tsp ground coriander
1/4 tsp ground black pepper
1/2 tsp cayenne pepper
Oil

Soak chickpeas overnight.
Run chickpeas through a food processor. Blend yellow onions, garlic, sesame seeds, parsley, salt, cumin, baking powder, coriander, black pepper, and cayenne pepper and let stand for an hour.
Form into 1” balls flatten slightly and pan fry till golden brown or bake.
Accompaniments:
Cucumber Tomato Salad - toss together 1 cm cubes cucumber and tomatoes and minced parsely and coriander (or just parsely), salt, pepper, lemon juice and a dash of olive oil.
Coriander - mint chutney - Blend together 1 part mint leaves, 3 parts coriander leaves, a little garlic and green chillies, salt and lime juice, and a dash of sugar to make a sweet, sour and spicy chutney that goes well with the falafel.
Serve falafel with half pitas (recipe in the breads section) along with tahini, (recipe in the salad chapter), cucumber and tomato salad and coriander - mint chutney.
Serves 6

Adapted from www.vegcooking.com

1/4 cup soy sauce
1/4 cup lemon juice
1-2 tsp. grated fresh ginger root
1/2 pack tofu (100 - 150 gms)
2 Tbsp. vegetable oil
1 cup cauliflower florets
1 cup broccoli florets
3 carrots, cut into 2-inch strips
1 medium onion, sliced
1 green pepper, sliced
1 cup snow peas
1 cup sliced mushrooms
2 green onions, chopped
2 cups cooked whole rice

Mix together the soy sauce, lemon juice, and ginger for a marinade for the tofu.
Cut the tofu into 1/2-inch chunks and place in the marinade. Let it marinate for 45 minutes. Drain the tofu, saving the marinade. Heat the oil in a large pan and add the cauliflower, broccoli, carrots, onion, green pepper, and tofu. Stir frequently, cooking evenly. Add the snow peas, mushrooms, and green onions. Continue to stir frequently until the vegetables are cooked but still crunchy. Serve over rice, topped with the marinade.
Makes 4 to 6 servings.

Variations : Before cooking the vegetables finely chop or grate thickly 5 cloves garlic and an equal amount of peeled fresh ginger and keep them separated. In a small pan heat 1 tbsp olive oil and fry the garlic and ginger separately till brown and store in a bowl together. Put 1 tablespoon of unrefined sugar on the flame and cook till it begins to brown. Add the fried ginger - garlic, mix and remove. Use the remaining oil in the stir fry and ginger may be omitted there. Sprinkle this mixture over the rice and veggies.
Roasted sesame seeds or roasted black sesame seeds can also be used as a topping.
Stir fry only chinese greens and spinach and top instead of all the vegetables in the recipe or just some different kinds of mushrooms, and then use the ginger and garlic toppings or the sesame seeds topping or both.

From www.vegcooking.com

1 Tbsp. olive oil
1 large onion, diced
1 bay leaf
4 Tbsp. dry red wine
1/2 cup tomato juice
4-5 cloves garlic, crushed
1 Tbsp. dried basil
1/2 Tbsp. dried marjoram
1/2 Tbsp. dried oregano
Dash of ground rosemary
1/2 tsp. salt
1/2 tsp. black pepper
1 medium zucchini, sliced
1 green bell pepper, chopped
1 red bell pepper, chopped
1 small eggplant, cut into small cubes
2 - 3 large tomatoes, cut into medium wedges
5 Tbsp. tomato paste

Heat the olive oil and a little water in a large saucepan over medium heat. Sauté the onion until translucent, about 5 to 7 minutes.
Add the bay leaf, wine, and tomato juice and stir well. Then add the garlic, herbs, salt, and pepper and mix until well blended. Cover the saucepan and simmer for 10 minutes over low heat.
Add the zucchini and peppers, stir well, cover, and simmer for another 5 minutes. Add the eggplant, tomatoes, and tomato paste and stir again. Cover and continue to simmer until the vegetables are tender, about 8 minutes more.
Serve over rice or with crusty French bread.
Makes 4 to 5 servings.

From www.vegcooking.com

2 small eggplants
1 tsp. salt
3 Tbsp. olive oil
1/2 tsp. hot sauce
1 clove garlic, minced
1 Tbsp. balsamic vinegar
1 tsp. minced fresh parsley
1/3 tsp. dried rosemary
Salt and pepper to taste

Remove the stem ends from the eggplants and cut off enough of the skin to square the sides. Slice each eggplant lengthwise into two pieces, each approximately 1/2-inch thick. Sprinkle 1 tsp. salt evenly over the slices and place in a bowl for about 20 minutes to draw out the bitterness. Rinse the eggplant well and pat dry.
Heat the oven to 350 degrees F. In a small bowl, stir together 2 Tbsp. of the oil and the hot sauce. Brush evenly over both sides of the eggplant slices. Bake on a baking sheet for 15 minutes, turning over once. Then broil for 1 minute per side or until the slices are well browned and tender.
In a small bowl, stir together the remaining oil, garlic, vinegar, parsley, and rosemary. Brush on the cooked eggplant and season with salt and pepper. Let stand for 5 minutes before serving.
Makes 4 servings.

'Khitchdi' means a mixture. This one is a mixture of daal and rice with or without vegetables.

2 cups whole rice
1 cup split moong daal (green or yellow), or tur daal, masoor daal or whole masoor or a mixture of the above
Spices - 2, 1- inch sticks of cinnamon, 3 cloves, pepper corns (optional), 1 pod cardamom (optional), bay leaf
2 tsp salt
1/2 tsp turmeric
1 tsp oil
(Optional - diced vegetables - like potatoes, string beans, carrots and cauliflower, peas).

Mix and wash the rice and daal. Soak in 7 cups of water for 2 hours. Heat the oil in a pressure cooker or pot. When it is hot add chosen spices and bay leaf and fry for a few seconds till the cloves swell. Add the rice and daal with the water, as well as the salt and turmeric. Cook on a medium flame till the rice is almost cooked. While it is cooking, prepare the vegetables if they are to be added. The whistle (weight) of the pressure cooker need not be used if vegetables are to be added, or can be used after adding the vegetables for just one whistle. If vegetables are not to be added, the weight can be used from the time all the ingredients are added.
Serve with kadhi and roasted papads. Serves 4 - 6

Kadhi (sauce)
This is originally made with yogurt and chickpea flour. Here we have used coconut milk

1 tbsp oil
1tsp mustard seeds
1/4 tsp asafetida
8 - 10 curry leaves
1/2 green chilly sliced in 2 longitudinally with the seeds removed
1/2 tsp salt
1 tsp crushed ginger
Pinch turmeric (optional)
2 cups fresh coconut milk (if you are using the tin, use 11/2 cups coconut milk and 1/2 cup water.

Heat the oil in a pot on medium flame. Add the mustard seeds, and when they begin sputter, add asafetida, curry leaves and chilies. Within seconds, as soon as the leaves and chilies are slightly fried turn down the flame to the minimum, add the coconut milk, salt, ginger, and turmeric and turn off the stove. Serve immediately. (Do not cook the fresh coconut milk too much. Just heat it). Coriander leaves finely chopped may be sprinkled on top as a garnish. Serve with khitchdi. Serves 4

Variation - the kadhi can be made with peanut curd in the same way as it is made with dairy curds - mix the peanut curds with a bit of water and a little chickpea flour (besan), cook, temper and garnish.

200 gms pumpkin cut to 1/2 inch cubes
100 gms potato cut 1/4 inch cubes
Pumpkin greens - 4 or 5 tender, growing ends of the plant, cut about 6” long
2 Tbsp grated coconut
1 green chilli deseeded
1 teaspoon oil
1/8th teaspoon onion seeds / poppy seeds
Salt - to taste
1 pinch jaggery

Clean the pumpkin greens, remove the tendrils and roughly chop all leaves and stem that are tender and can be broken easily with your fingers.
Heat oil in a wok. To the hot oil add the onion seeds and green chilli and stir for 20 seconds. Add the potatos and sauté for 2 minutes on a medium fire. Add the pumpkin pieces, coconut, pumpkin greens, salt, jaggery and 1/2 cup of water. Boil for about 4 mins, covered , on a slow fire. There should be no extra gravy. The vegetables should be soft, emitting a sweetish flavour when done.
Serve with rice, chapatties or other grain.