Kohlrabi and lentil stew (Kootu) - Cooking on a Shoestring Budget

Austin, Texas prides itself for being a weird city. In fact, the residents even host an annual event called "Keep Austin Weird". It is a vibrant city, filled with an exotic, eclectic crowd of people. It is a fun city, because there are lots of things to do. Whether you are the stay-at-home mom, lugging around 2 toddlers or the high flyin' corporate executive used to having power lunches, or the keep-it-cool, meditative kind who is in eternal search of nirvana, you'll always find people to hang out with in Austin. The sheer cultural diversity, the fun crowd, the vast open Texas spaces, the hills and plains, the beautiful brush, the cacti, the deer, the throbbing city life, the green farmlands, the farmer's markets - there is always something for everyone in Austin.

You guessed what is in it for me: the wonderful sights, sounds, colors, aroma, the life and the fun of checking out the Saturday Farmer's markets! The opportunity to chat with the local farmers, check out their wares, admire their new recipes, buy their products and support them... all of it makes for a fantastic start of the weekend.

Last weekend, I attended the Sunset Valley Farmer's market. The site mentions that this Farmer's market has been voted at one of the top 5 markets in the US by Eating Well magazine. I believe that may well be true, because when I spoke with the Market Director, Salila Travers and her husband Jim Moore, I realized how particular she was with what was served at the market and how careful she was about reviewing all the produce and prepared food that was served at the market. The market was well-run, large, thriving and bursting with shoppers and vendors. Everywhere around me were people - people with dogs, people with children, and people with dogs and children. Most people sampled the vast array of international food, bought locally grown fresh vegetables, sat around listening to the music and generally had a fun morning in the bright Texas sunshine.

I too, bought stuff. I bought a loaf of organic bread made with spelt flour, seeds and nuts. Then I went to the stalls I love the most - the vegetable stalls. There were many farmers who brought their harvest: fresh greens, roots and tubers, milk, yogurt and meats. I bought a bunch of fresh Kohlrabi and made this very easy to make Kolhrabi and lentil stew with it. It goes very well served hot over brown rice.

Here is what you need:
1 bunch fresh Kohlrabi (cut the leaves and set aside for another dish)
1/2 cup yellow tuvar dal (lentils)
1 tsp turmeric powder
1 1/2 tsp salt
For the masala:
1 tbsp olive oil
1 tbsp fresh grated coconut
4 dry red chili
2 tbsp coriander seeds
1 tsp cumin seeds
For the garnish:
1 tsp olive oil
1 tsp mustard seeds
1 tsp cumin seeds
1 pinch Asofoetida powder
1 stalk fresh curry leaves


Here is how you make this:
Wash, peel and cut the Kohlrabi into small cubes. Place in a pan with sufficient water, sprinkle turmeric powder and bring to a boil. Boil until the Kohlrabi is partially cooked and crunchy. Remove from the stove and set aside.

In another pan, boil the lentils until soft and cooked. Mash with a spoon. Add the boiled Kohlrabi to the boiled lentils. Add salt and simmer.

In a non-stick pan, heat the oil to fry the masala. Add the ingredients in this order: first the cumin seeds and the coriander seeds. Fry for a minute until brown. Now add the dry red chili and fry until roasted. Now add the grated coconut and fry until brown. Remove from the pan, cool, and place in a blender with sufficient water to blend to a smooth paste.

Add the masala paste to the Kohlrabi and lentil stew. Simmer.

Heat 1 tsp oil in a pan for the garnish. When the oil is hot, add the mustard seeds. Wait until they crackle. Now add the asofoetida powder, cumin seeds and the washed and dried curry leaves. Fry until the leaves are crisp. Pour over the stew.

Serve hot with brown rice.

Cost:
Kohlrabi: $1.99
Lentils: $0.80
Oil : $0.50
Spices: $0.70 (including grated coconut and curry leaves)
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Total : $2.99

Makes 6 servings.

Cost per serving: $0.50

Fusion Garden Omlette - Cooking on a Shoestring Budget

Sunday mornings are meant to be for lazing, relaxing and recuperating after a strenuous week. And so it was almost a family tradition that Sunday breakfasts were eaten out. It seems like Sunday breakfasts at restaurants is a family tradition for many, because the restaurants I frequent are filled to bursting on Sundays. :)

When I used to live in India, our Sunday breakfasts consisted of Idly (Steamed rice cakes) and Vadai (Crispy fried lentil doughnuts!) served with Coconut chutney, Sambar (Spicy tamarind lentil sauce) and a spicy tomato onion chutney. We used to stand in line for a table at some of the popular joints in Chennai for this breakfast. By the time we finished, it was usually noon and we would be replete and more than ready for a siesta. I know, I know, eating heavy meals and sleeping it off sounds indolent and slothful, but I do think that we sometimes need days like this when we do nothing other than eat and sleep! :)

Since we moved to the US, Idly-Vadai-Sambar-Chutney is a distant dream, unless I am willing to spend a couple of hours in the kitchen preparing all this. So, we've substituted our Indian breakfast with our 2nd favorite breakfast, the Omlette. There are many mom and pop or family restaurants sprinkled all around the US, where you can get a delicious omlette. The scene is pretty much the same: you have to wait in line for a table at some of the good restaurants. The difference between the breakfasts, though, is that for one, it is relatively simple and quick to make an omelette at home, while, like I mentioned before, the Idly-Vadai is quite a big production of pre-preparation. In addition, the cost of an Omlette breakfast in a restaurant can run into nearly $6 or $7 per person, while the effort of making an Idly-Vadai breakfast will easily justify the cost of eating this meal at a restaurant.

So, continuing with our series of Cooking on a Shoestring Budget, try out this Fusion Omlette at home. Breakfast can be served within 10 minutes, you can control the butter in the dish and best of all, the whole breakfast, including coffee, will cost less than $1.50 per person.

Here is what you need:
2 eggs or 2 egg whites and 1 yolk
1/4 red onion (chopped fine)
1/4 green pepper (chopped fine)
1 green chili (chopped fine)
couple of sprigs of cilantro (washed and snipped fine)
2 tsp olive oil
1/2 tsp salt
1/2 tsp black pepper powder
Pinch turmeric powder
Grated cheese (optional)

Here is how you make this:
Separate the egg whites from the yolks. In a bowl, beat the egg whites with an electric beater until frothy. Add salt, pepper and turmeric powder and yolks. Beat for a few more minutes.

Heat oil in a non-stick pan. When the oil is hot, add the beaten egg. Sprinkle chopped onion, green pepper, green chili and cilantro. Sprinkle cheese if desired. Cook on one side and fold over and cook the other side.

Remove from pan and serve with pan-toasted whole wheat or 7 grain bread.

Cost:
2 eggs: $0.20
Oil : $0.10
Filling (veggies): $0.20
Cheese: $0.05
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Total : $0.55

Add a couple of slices bread and coffee and your meal is less than $1.50! Better still, use organic or cage-free eggs and your meal is still much less than a restaurant breakfast.

Mustard Greens and Lentils

I've heard a lot of people complain that being a vegetarian is an uphill task. I completely understand.

I know what they mean: they have to be on the job 24/7. Especially if they are cooking for a family and are in charge of the kids diets, they have to be particularly watchful about incorporating different kinds of vegetables in many different dishes, so that the kids are tempted to eat their veggies.

You know by now that I am a big fan of vegetables. I love all kinds of veggies. My idea of a wonderful weekend is a visit to a well stocked produce store. And I invariably buy all my vegetables fresh. The only frozen veggies I buy are green peas.

I love the multitude of greens we get here in the US and so I usually pick up a couple of new ones each week - it allows for variety. Greens are not only good for you, they are also good for your wallet. A bunch of greens usually cost around $2 and it makes a dish that feeds a family of 4! This week I came home laden with mustard greens because they looked so fresh.

Mustard greens are stuffed with nutrients. They have 9 vitamins, 7 minerals, dietary fiber and protein. Best of all, they are a unique source of 3 notable antioxidants: Vitamin K, Vitamin C and Vitamin A. They are known as nature's free radicals scavenger. Mustard greens are wonderful for children and adults who have asthma. The vitamin C in the greens help them breathe easier. The greens are also particularly helpful for women's health. They are laden with calcium, B6 and phyto nutients. Read more about Mustard Green's nutritional value here.

I made a mustard green and lentil combo dish that tasted deliciously smooth and buttery, even though it had no butter. It was also extremely quick and easy to make and is not at all spicy, so the kids will enjoy it too. Serve with brown rice and some salad and you have a healthy and complete meal cooked in just 30 minutes. Yeah! Rachel Ray, I can cook a meal in 30 minutes too. :)

As usual, this recipe uses just one teaspoon oil for the entire dish, so you have an entire meal for a family of 4 made with just 1 teaspoon oil.

Here is what you need:
1 bunch mustard greens
1 cup yellow lentils (tuvar dal)
2 cups water
1 1/2 tsp salt
1 tsp turmeric powder

To garnish:
1 tsp black mustard seeds
1 tsp cumin seeds
1 pinch asafoetida powder
1 habanero or jalopeno (chopped fine)
1 tsp olive oil

Here is how you make this:
Wash and boil the lentils in 2 cups of water until soft. Add more water if necessary. When the lentils are cooked, add the chopped mustard greens, turmeric powder and salt. Cook for another 5-7 minutes until the greens are also cooked. Remove from the stove.

Heat oil in a pan. When the oil is hot, add the mustard seeds. Wait until they crackle and add the cumin seeds. Brown for 10 seconds and add the chopped habanero. Fry crisp. Add the asafoetiday powder. Remove from stove and pour the garnish over the lentil and mustard green dish.

Serve hot with brown rice and salad. (If you make brown rice side-by-side in another stove, your entire meal is ready in 30 minutes!)

Colorful Pepper Salad

I know this may sound incongruous, but vegetarian Indians are not big fans of salads. In fact, not many Indian I know are salad eaters.

Oh, don't get me wrong; vegetarian Indians do eat vegetables. Only not in salad form. Vegetables are a must at every meal - only they are cooked, steamed, curried or stir fried and never eaten raw. It may be because the vegetables that traditionally were available in India in the 80s, 90s and earlier were organically grown and we were not so sure if they were free of pests. Or maybe, we thought the veggies tasted better when cooked. Whatever the reason, from my childhood, I always ate cooked, steamed, curried, or stir fried vegetables and have stayed far away from salads.

When I moved to the US, I made a valiant effort to eat at the salad bar, but the only way I could swallow those large torn lettuce leaves was to smother them with dressing - beats the purpose! So, when I finally came across this multi-colored pepper salad at a friend's potluck party, I was pleasantly surprised. I just loved it! I have modified it slightly from the recipe given by my friend.

But feel free to experiment by throwing in your favorite vegetables whilst using the colored peppers as a base. This salad needs absolutely no dressing and is zero fat!

This is a meal that will satiate all your senses. The wonderful hues of color - red, orange and gold of the peppers, the gorgeous green of the green apple and celery, the earthy brown of the walnuts and the deep maroons of the cranberries and beans will excite your aesthetic curiosity. The crunch and texture of the peppers, celery and walnuts will satisfy your need to munch. The fresh aroma of chopped vegetables will entice even a picky youngster to give this salad a try. And the beans will get your digestive juices flowing.

This is also a very healthy and filling meal by itself - it needs no accompaniment. Make it the previous evening, refrigerate and pick it up for lunch at work the next day. Super quick and easy!

Here's what you need:
1 large red bell pepper
1 large yellow bell pepper
1 large green bell pepper
2 stalks fresh green celery
3 small granny smith green apples
1 can red beans or garbanzo beans
handful chopped raw walnuts
handful cranberries or raisins
1 slit red chili for garnish (optional)

Here is how you make this:
Wash and chop all the vegetables. I generally chop really fine in order to bring out the flavors. Toss together and garnish with the slit red chili. Serve immediately or cold.

Healthy Rice Flakes breakfast

Rice flakes, or Poha, as it is called in Hindi, is one of my husband's favorite breakfast dishes. It is also my favorite dish, simply because it is very very quick and easy to put together on a busy morning and it can also be made healthy and fulfilling by throwing in some crunchy vegetables, as I am usually apt to do. This is also a favorite dish in Western India - my friends from Mumbai make this often for breakfast. The Maharashtrians usually add roasted peanuts for garnish and it tastes simply fantastic with that garnish too.

Here is the all time favorite Poha, made with very little oil. This dish takes just 10 minutes to whip up. Enjoy!

Here is what you need:
1 cup Rice Flakes or Poha
1/2 small chopped onion
4-5 green beans cut into 1" pieces
1 jalapeno slit
1 habanero slit
1" piece grated ginger
1/4 chopped green pepper
1/4 chopped red pepper

1 tsp black mustard seeds
1 tsp salt
1/4 tsp turmeric powder
1 tsp lemon juice
water to moisten the rice flakes
3 tsp olive oil





Here's how you make this:
Add about 2-3 tbsp water to the rice flakes until just moist (be careful to not add too much water - it will get soggy). Set aside for 5 minutes and chop the vegetables in the meantime.

Heat oil in a pan. When the oil is hot, add 1 tsp black mustard seeds. Wait until the seeds pop and add chopped jalapeno and habanero and the grated ginger. Roast for about 20 seconds and add chopped onions. Stir fry for a minute and add the green beans. Fry for another minute. Now add the chopped peppers. Stir fry for another 30 seconds. Now add the moistened rice flakes, salt and turmeric powder. Stir fry for another minute. Take off the fire and sprinkle lemon juice. If you like it the Maharashtrian way, garnish with roasted and coarsely chopped peanuts. Serve hot.

Serves 2.

Collar the Collard!

If you are not like my husband, :) you'll probably love to eat your salads. And if you are like most people (including me!), you'll also probably smother those salads with dressings to mask the taste of raw greens and console yourself that some nutrients are getting into your body! :)

Now, there are some greens that I cannot eat raw in a salad. One of those are the Collard greens. I love them, but simply cannot eat them raw, even if smothered with the aforementioned dressings. I especially love them because they are chock-full of nutrients.

Collard greens are rich in sulfur containing phyto-nutrients that help prevent cancer and produce detoxifying enzymes in the body. These enzymes also cleanse the system. This vegetable is a calcium, vitamin K, A, C and Manganese-laden antioxidant-rich member of the cabbage family.

What more can one want?... hmm... Maybe that it tastes fantastic when eaten?

So here is a Jaya's original recipe, just for you. This recipe is very healthy - made with just 1 tsp oil. The combination of habaneros and cranberries in this recipe makes it a naturally sweet, partially tart, partially spicy, smooth tasting dish. The perfect, authentic, sweet and sour dish!

Please feel free to share this recipe. As noted in the copyright listed on the site, all I ask is that you indicate the source and share the link to this site. :)

Here is what you need:
1 bunch fresh Collard greens
1 habenero pepper (chopped finely)(I use the orange variety, but feel free to substitute with red or chocolate habaneros)
2 tbsp dried cranberries
1 tsp cumin seeds
1/2 tsp salt
1 tsp oil
1 tsp sour cream (optional)

Here is how you make this:
Wash and chop the Collard greens. Blanch in hot water. Drain. Place in a blender with salt and blend until smooth.

Heat a pan on the stove and place the 1 tsp oil. When the oil is hot, add the cumin seeds and brown lightly. Now add the chopped habanero and fry until crisp. Tip: Fry the habanero really crisp if you just want the flavor but not much of the spice. Frying well will make it less spicy. Now add the cranberries and stir fry for about a minute. Now add the Collard green puree and simmer for a few minutes.



Garnish with sour cream and serve hot over brown rice.