No 0il seasoning/tadka/oggarne/thaalippu/vaghar – Make it Pop!

Oil free Tadka or Seasoning

Ingredients:
1 C chana dal (split chana dal)
1 C urad dal (split urad dal)
1 C jeera
1 C small black mustard seeds
1 C sesame seeds
1 C dry red chilies
1 C curry leaves

Method:
Dry roast each ingredient separately. Take care not to roast them for too long.
1. Heat a wok or steel kadai on medium heat.
2. Roast each dal separately, stir constantly until golden brown. Set aside to cool.
3. Add each of the seeds until they completely splutter. Set aside to cool.
4. Dry out the curry leaves on a kitchen towel until dry and crisp. Ensure no more moisture remains. This may take 2-5 days.
5. Roast dry red chilis but make sure you have the exhaust fan at full speed

Additionally, you can dry roast methi seeds, panch phooran mix, etc.

Store each of these in a separate glass bottle.

Use in rasam, sambar, curry, dhokla, chutney, yogurt-rice, any flavored rice, etc.

Sprouts – A powerhouse of nutrients, simple method

Sprouts are the highest in anti-oxidants, similar to berries and many other fruits and vegetables. They are a powerhouse of nutrients and pack a sizable amount of proteins as well. Whole beans and lentils are very easy to sprout and add a wonderful variety to any meal. They can be lightly blanched, cooked, ground up for flour/dough, add a crunch to salads and are very versatile as they are very neutral in flavor.

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Sprouting in a Glass Jar:

Ingredients:
Use a large glass jar that is square shaped so that it can be rested on its side.
1/2 cup of dried daal, beans, lentils, mustard seeds, fenugreek seeds, broccoli seeds, etc.

Method:

  1. In a square glass jar, soak 1/2 cup of dried daal/beans/lentils overnight with enough water to cover about 1 inch above the lentils.
  2. Next morning, tie a cloth or mesh over the mouth of the glass jar and drain all the water out.
  3. Once a day, add a little water to the jar and rinse it out thoroughly. Discard the water. Set the jar on its side (not upright) on your countertop.
  4. In 48 hrs. you should see a lot of sprouts.
  5. Keep for longer to get longer/bigger sprouts. Rinse with water daily.
  6. Once sprouts are formed well, add the lid to the jar and keep in refrigerator for up to a week.

Eat as is, or add to salads, pula. You can also make daals, or make Adai/Pesarattu etc.

Make with different beans/lentils every 2-3 days so that you have a steady supply of sprouts everyday.
Enjoy!

No Knead Spiced Bread

Simple Whole Wheat Spiced Bread Recipe without Kneading!

No Knead Rosemary-Red Chili Bread

Ingredients:
1 1/2 C whole wheat flour
1 1/2 C all purpose flour
1/4 tsp yeast
1 heaping tsp salt
1 1/2 C water
Optional add-ins: jalapenos, red chili flakes, Thai green chili, sun dried tomatoes, chopped greens/herbs – finely chopped dill, spinach, kale, rosemary etc.

Method:
1. Mix all dry ingredients until well combined.
2. Add 1 C water and then add the other 1/2 C, 1 TBS at at time. Mix well to get a wet sand-like texture, until no more dry flour remains.
3. Set aside overnight for the dough to rise. (approximately 18-24 hrs)
4. Preheat the oven to 450 F for 30 mins. Place an oven safe dish, covered, in the oven during preheating. If you do not have an oven safe dish see Notes section.
5. Remove hot dish from oven and liberally sprinkle with Corn Meal and transfer the dough into dish using a spatula dipped in water.
6. Bake for 30 mins at 450 F with lid. Remove lid and bake again for 10 mins. Remove from oven and allow to cool on a cooling rack. Cool for minimum of 30 mins before cutting the bread. If not, the bread will become gummy!

This is a very forgiving recipe, so don’t fret. If the dough is too wet.


Notes: use a pizza stone or cast iron skillet if you do not have an oven safe dish with lid.

3 Ingredient Sugar Free Chocolate Pudding

Ingredients:

2 C or 2 large roasted or steamed organic sweet potatoes
1/2 C unsweetened cocoa powder
12-15 dates depending on size

Method:

Blend in food processor until very smooth and creamy. Add a pinch of salt!

Serve with berries or a sprig of mint…🌱

Note: substitute mashed, ripe avocados for cooked sweet potatoes! Simply delicious!

Instant Pot Setting – Steam & More


IP setting:
High Pressure
*Steam and more Setting:* – The highest possible heat setting in an IP
For 3Q IP:Press Steam button again to change to MORE option.
For 6Q IP: press Adjust button to change to MORE option.

Set to
Venting mode or Sealing Mode

QPR – Quick Pressure Release
NPR – Normal Pressure Release

All other settings like High Pressure, Low Pressure mode: use the Pressure button.

Hope this helps!

Additional NOTES:
Steam and More is the highest setting in IP. The process is similar to flash cooking- the vegetables don’t over cook, or need constant tending to.
In this method, we flash cook veggies to preserve texture, color, and nutrients and then transfer quickly into a serving dish to stop the cooking process, preventing overcooking. Hope this helps!

No Oil Parathas

Ingredients:

1 C organic whole wheat flour
1/2 C water (add 1 tbs of water at time)

Method:

1. Mix with the back end of a wooden ladle to wet sand consistency until no dry flour remains. Set aside for an hour so that the dough becomes soft and pliable.
2. Pinch off a golf ball sized dough. Flatten and dip either side with a fine flour like Rice flour.
3. Roll into a small circle with a rolling pin . Smear all over with about 1/2 tsp water. Fold into half. Then fold diagonally into a triangle.
4. Roll into triangular shaped parathas.
5. Cook on medium heat on both sides, until soft brown spots form and the layers separate.

Serve with a kurma or mixed veggie sabzi and with plant based yogurt Raita!

Instant Pot Mixed Vegetable Kurma

Ingredients for paste:
1 tbsp cashews
1 tsp khus khus (white poppy seeds)
1/4 cup fresh grated coconut (frozen works as well)
3-6 cloves garlic (optional)
1 inch piece ginger
1 tsp red chilli powder (or to taste)
1 tsp turmeric powder
1 tsp sea salt (or to taste)
2 tsp coriander powder (dhaniya)
1 tsp garam masala powder
1/4 cup plant based yogurt or plant milk

Whole Spices, to add to above paste (optional):
1 bay leaf
2 cardamom pods
3 cloves
1 small piece cinnamon
1-2 green chillies, chopped (as per taste)

Ingredients:
2 tbs + 1-2 C water
1 1 C plant yogurt
1 large onion, finely chopped (optional)
1 large tomato finely chopped
1/2 cup chopped green beans
1/2 cup chopped carrots
1/2 cup chopped potato
1/2 cup green peas
1/2 cup cauliflower florets
Vegetables can be substituted and quantities changed based on availability/season

Method:

  1. Grind all paste ingredients with as little water as possible.
  2. Add water to the bottom of instant pot, then place the steam rack insert inside.
  3. Layer vegetables according to cook time in instant pot, poring masala paste on the top most layer. Be careful not to let this paste become too runny and touch the bottom of instant pot insert. They will burn.
  4. Set the instant pot to the high pressure “Steam and More” setting for 2 minutes, making sure the valve at the top is pointed to the steaming mode.
  5. After it is finished, quick release the pressure by moving the valve forward to the venting mode.
  6. Open the instant pot, remove the insert, and mix the vegetables with 1-2 cups of water, plant yogurt, and plant milk.

Serve with chopped cilantro. Enjoy with parathas, rotis, naan, tortillas, pita pockets etc!

No Knead Whole Wheat Bread/Buns/Pav

Ingredients:
1 1/2 C whole wheat flour
1 1/2 C all purpose flour
1/4 tsp active dry yeast for slow overnight rise, or 1 packet for quick rise in 2 hrs
1 heaping tsp salt
1 1/2 C water
Optional ingredients:
2 tbs sesame or poppy seeds for sprinkling on top
Herbs, or finely chopped greens, onions, or roasted jeera

Method:

  1. Mix all dry ingredients until well combined.
  2. Add 1 C water and then add the other 1/2 C, 1 tbs at at time. Mix well to get wet sand-like texture.
  3. Set aside for 2 hours or overnight until the dough has risen. (Vary amount of yeast)
  4. Lightly fold the dough. Divide it into 6 parts using flour as required, shaping dough into smooth balls.
  5. Place the balls of dough on a lightly floured baking sheet or pizza stone, at least a couple of inches apart. Flatten the tops slightly with your fingers, and cover with a kitchen towel. Let the buns rise for an hour.
  6. Preheat the oven to 370F degrees.
  7. Brush the tops with a little water, plant milk, or aquafaba (chickpea liquid) for a glossy look. Sprinkle some sesame seeds or poppy seeds on the top, if desired.
  8. Place the buns in the oven and bake for 25 minutes.
  9. Remove to a cooling rack and allow the buns to cool before cutting them.

*NOTE: reduce water when you add greens or onions – 1 C Flour : 2/3 C water, Add 1 TBS at a time.)

Use for veggie burger buns or pav buns or with vegan butter or jam.

This is a very forgiving recipe, so don’t fret. If its too watery its ok, not too stiff.

If the bread you bake becomes very hard, don’t worry, process baked bread in a food processor to form bread crumbs. Store in refrigerator and use in 5-10 days.

Instant Pot Raagi Mudde (a Karnataka Speciality)

Ragi Mudde Recipe in Stovetop Pressure Cooker or IP

Ingredients:

1 c water
A pinch of salt (optional)
1/2 c ragi flour

Method:

  1. Add water and a pinch of salt to pressure cooker, and cook for 2 whistles on high (Steam and More 2 mins)
  2. Quick pressure release
  3. Mix in ragi flour thoroughly, avoiding lumps and ensuring there is no dry flour.
  4. Keep the pressure cooker closed for 15mins with the whistle. No need to switch it on/warm/heat again.
  5. Open and shape into mudde, by dipping your hand in cold water.

I used home ground ragi flour for this recipe, but the amount of water required varies with the flour. Fresh flours give better results.

Traditionally, Ragi mudde is eaten with a very spicy sambar made with either spinach or something similar!

Karnataka Saagu or kurma recipe or Mixed Vegetable South Indian Stew

Ingredients:

You can use your choice of mixed seasonal vegetables, cut into bite sized chunks.
I like to use the following:
1 chayote squash
1 handful of fresh green beans cut into bite sized pieces
2 carrots cut into bite sized pieces
1 C peas
2-3 tomatoes chopped
1/4 head of cabbage red or green
1 bell pepper
1 C edamame or black eyed peas cooked
1 potato, cubed
1 sweet potato, cubed

Optional: 1 Beetroot, 1 Onion, 4-6 cloves of garlic etc.

Masala paste:
1/3 – 1/2 C Roasted gram or dalia or roasted peanuts or any nuts or seeds of your choice like sun flower seeds, pumpkin seeds etc.
6-10 Green chilies
1 in. organic ginger
4-6 black peppercorns
1 clove
1 tbs poppy seeds
1 bunch organic coriander
1/4 – 1/3 C coconut grated or pieces or dessicated coconut

Add 1 C water and Set instant pot to *Saute*, as you prepare masala paste.

Masala paste method:

  1. Dry grind roasted nuts or seeds to a powder.
  2. Then add green chilies, ginger, peppercorns, clove, poppy seeds, and stems of coriander, and grind to a fine paste.
  3. Then add the coconut and coriander leaves, and pulse to grind to a coarse paste.
  4. Play around with the ingredients for the masala paste, omit what you don’t have and add any spices you like.

Instant Pot:

  1. Add all veggies in layers with veggies with longest cooking time at the bottom (root vegetables, potatoes, carrots, etc.) , and shortest cooking time on top.
  2. Top the layers with masala paste.
  3. Set to Manual High Pressure for 2 mins, then Quick Pressure Release (QPR)
  4. If all the veggies are not cooked, mix well and close lid and set it aside for 10 mins in retained heat.
  5. After cooked, adjust salt and spices as desired. Play around with the ingredients for the masala paste, omit what you dont have and add any flavoring agents you like.

Serve with rotis, chapatis, pita, tortilla or with brown rice.

Enjoy. This dish is our family favorite and we make it every week.
😊