Recipes For Summer

 Red lentil and vegetable dal

A dal is a dish of simmered lentils flavoured with aromatic spices and usually served as a sauce. But add extra vegetables and it becomes a light and easy vegetarian meal that's low in fat. Serve it with a selection of Indian-style breads and natural yogurt or raita.

Ingredients
1 onion, chopped
2 large garlic cloves, crushed
1 green chilli, deseeded and chopped
1 carrot, peeled and grated
1 eggplant, chopped
1 tablespoon vegetable oil
2 tablespoons water
1 teaspoon ground cumin
1 teaspoon mild curry powder
2 teaspoons black mustard seeds
¾ cup (150 g) split red lentils
800 ml diluted salt-reduced or homemade vegetable stock (recipes on this website), hot
1 zucchini, halved and sliced
1 large tomato, chopped
2 tablespoons chopped fresh coriander

Preparation method
Put the onion, garlic, chilli, carrot and eggplant into a flameproof casserole dish or large saucepan and stir in the oil and water. Heat until it starts to sizzle, then cover and cook gently for about 5 minutes until softened.
Uncover and stir in the spices. Cook for 1 minute, then stir in the lentils and stock. Bring to the boil, then add the zucchini and tomato.
Cover and simmer gently for 15 minutes, then uncover for a further 5 minutes, by which time the lentils should have burst open and thickened the liquid. Serve garnished with roughly chopped fresh coriander.

Basmati chicken pilaf

This colourful one-pot dish is very simple to make and ideal for a tasty and nutritious mid-week meal. Coconut milk, gentle spices and fresh coriander add an exotically fragrant note.

Ingredients
1½ tablespoons olive oil
1 onion, chopped
1 garlic clove, crushed
1 red capsicum, seeded and diced
340 g chicken breast fillets, cut into thin strips
170 g button mushrooms, halved
2 zucchini, sliced
1½ cups basmati rice, rinsed
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground cinnamon
140 ml tin coconut milk
400 ml chicken stock, hot
salt and freshly ground black pepper
1½ tablespoons chopped fresh coriander leaves
sprigs of fresh coriander to garnish

Preparation method

Heat the oil in a large saucepan over a moderately high heat. Add the onion, garlic, capsicum and chicken and cook, stirring, for 4–5 minutes, or until the chicken has lost its raw look and the vegetables have softened slightly.  Add the mushrooms, zucchini, rice and spices. Cook, stirring, for 1 minute.
Pour in the coconut milk and hot stock, and season with salt and pepper to taste. Bring to the boil, then cover, reduce the heat and simmer for 10–15 minutes, or until the rice is tender and has absorbed the liquid.
Remove from the heat. Stir in the chopped coriander, then cover again and leave to stand for 5 minutes. Serve hot, garnished with coriander sprigs
 

Khichadi

Khichadi is a complete one-pot meal. The rice provides the carbohydrates, lentils provide the protein, the vegetables - vitamins, minerals & fiber, ghee - the right amount of calories and fat. It can be spicy or plain, made with a combination of 2-5 lentils or single lentil.

The Recipe :
There are, of course, variations to this dish. However, the recipe below is the basic one.
Ingredients :

1 cup white basmati rice, washed in water and drained
1 cup yellow lentils (Also known as yellow moong dal), washed and soaked in water and drained
About 4 cups of water
1/2 (half) teaspoon cumin seeds
1 teaspoon oil
Salt to taste

Method :
Heat oil in a heavy-bottomed pot. (Preferably one with a cover, which will be able to contain the amount of rice and lentils cooked.)
When oil is hot, add cumin seeds. Allow cumin seeds to splutter but do not let them get burnt.
Fold in the yellow lentils and rice. Mix cumin seeds thoroughly with the lentils and rice.
Stir in water and salt.
Bring to boil.
Lower the heat, partially cover the pot and cook until the rice is cooked.
Serve hot with a sprinkling of coriander. This dish can also be served with some plain yoghurt.
Khichdi can also be cooked in a pressure cooker or in a microwave. In both cases, the cooking time should be reduced to about 20 – 30 minutes.

Variations :
Other ingredients can be added to the khichdi. These can be experimented with to vary the taste of the final dish.

Spices :
Cinnamon sticks, Chilli , Cloves, Bay leaves, Turmeric powder, Asafoetida (Hing), Fenugreek, Peppercorns, Chopped onions and ginger can also be added.
These spices should be added after the oil has been heated. They should not be added all together, as too many spices can spoil the flavour of the dish.

Vegetables :
Green peas, Cabbage, Pumpkin , Potato, Cauliflower, Carrot These are just examples of the types of vegetables that can be added. Feel free to experiment.