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VEGETARIAN RECIPES
Vegetable Thukpa (Himalayan Noodles Curried with
Vegetables)
Pumpkin Vine Tips Tarkari (Curried
Tender Vine Tips of Pumpkin)
Beans and Bamboo Shoots Tarkari
(Beans and Bamboo Shoots Curried in Spices)
Mustard Greens Bhutuwa
(Mustard Greens in Nepali Spices and Herbs)
Paneer Bhutuwa (Paneer Cheese Cubes Curried with Mixed Vegetables)
Mixed Vegetable Tarkari
(Mixed Vegetables Curried with Tomatoes)
Chickpea Tarkari (Chickpea
and Potatoes Curried with Tomatoes)
Masaura and Potato Tarkari (Potatoes and Lentil-Vegetable
Balls Curried in Spices)
Cauliflower and Potato Tarkari
(Potatoes and Cauliflower Curried with Tomatoes)
Asparagus Bhutuwa (Asparagus
Stir-Fried with Potatoes)
Eggplant Bhutuwa (Eggplant Stir-Fried with Potatoes)
Bitter Melon Tarkari
(Bitter Melon Curried in Yogurt)
Cheese-Stuffed Cabbage Rolls (Stuffed
Cabbage Rolls, Nepali style)
Vegetable Thukpa
(Himalayan
Noodles Curried with Vegetables)
INGREDIENTS
1 lb. Tibetan noodles or spaghetti
3 cups assorted vegetables (cauliflower, carrots, green beans, mustard
greens, potatoes)
1/2 lb. spinach, washed and cut into pieces
1 cup onion, chopped
1 tablespoon garlic, minced
1 tablespoon ginger, minced
1/2 teaspoon turmeric
3 fresh chilies, julienned
1 bay leaf
1 cup tomatoes
2 tablespoon soy sauce
1 tablespoon lime juice
4 cups vegetable broth or water
2 tablespoons cooking oil
Salt and pepper
1 tablespoon chopped cilantro for garnish
DIRECTIONS
Cook noodles in boiling salted water until slightly undercooked. Drain and
rinse. In a sauce pan heat two tablespoons of cooking oil. Add onions, fry
till light brown. Add turmeric, garlic, ginger, and chilies. Stir well for a
minute or so. Put the assorted vegetables and stir-fry well, about five min.
To the vegetable mixture add tomatoes, soy sauce, broth, bay leaf, salt and
pepper and cook until vegetables are tender. Add spinach and fold into the broth
for a minute or so until wilted. Garnish with chopped cilantro. Add the
noodles and serve.
Pumpkin Vine Tips Tarkari
(Curried Tender Vine Tips of Pumpkin)
INGREDIENTS
1 lb. pumpkin vine tips, washed, peeled, cut into 1-in. pieces
1 cup mushroom, sliced
1 cup red bell pepper, cut into 1-in pieces
1 cup tomato slices
3 dried red chilies
1/2 teaspoon mustard seeds
1/2 teaspoon whole timur (Szechwan pepper)
1 teaspoon garlic, minced
1 teaspoon ginger, minced
1 teaspoon cumin powder
1 teaspoon curry powder
3 tablespoons cooking oil
Salt and Pepper
1/2 cup broth or water
DIRECTIONS
In a non-stick pan, heat oil. Splitter whole timur
and mustard seeds until they turn dark. Fry dried red chilies for 15 sec.
till it turns dark. Add garlic, ginger, cumin powder and curry powder; fry
for a minute or so on low heat. Add pumpkin vine tips, mushroom and red bell
pepper to the spice-mixture, and stir-fry for about two minutes. Add
salt and pepper. To the vegetable mixture, add chopped tomatoes, and stir fry
until the vine tips are tender and the excess liquid has evaporated off.
Adjust seasoning with salt and pepper. Serve with rice.
Beans and Bamboo Shoots Tarkari
(Beans and Bamboo
Shoots Curried in Spices)
INGREDIENTS
1 cup bamboo shoots
2 cups potatoes, peeled, and cut into 1/2-in. cubes
1 cup black-eyed peas, soaked overnight
1 cup onions, finely chopped
3 dried red chilies
1 tablespoon curry powder
1 teaspoon chili powder
1 teaspoon garlic, minced
1 teaspoon ginger, minced
1 tablespoon whole mustard paste
1/2 teaspoon turmeric
1 cup broth or water
2 cups chopped tomatoes
6 tablespoons cooking oil
Salt and Pepper
1 tablespoon chopped cilantro for garnish
DIRECTIONS
In a frying pan, heat three tablespoons of oil. Fry bamboo shoots until
light brown; reserve on a plate. In a sauce pan heat oil, fry dried red
chilies until dark. Add onions and sauté until light brown. Add curry powder,
chili powder, ginger, garlic, whole mustard paste, salt and pepper. Fry for
one minute over low heat. Add potatoes to the onion mixture and sauté for
five minutes on medium heat. Sprinkle water if it starts to burn. Add soaked
beans, sautéed bamboo shoots, tomatoes and broth to the potatoes mixture;
stir well. Bring to a boil, and let simmer for 15-20 min. over low heat until
potatoes are fork-tender, and the gravy has attained its desired consistency.
Garnish with chopped cilantro. Serve with rice or roti
(flat bread).
Mustard Greens Bhutuwa
(Mustard Greens in Nepali Spices and Herbs)
INGREDIENTS
1 lb. mustard greens, washed, peeled, cut into small pieces (spinach also can
be added)
3 dried red chilies
1/2 teaspoon jwanu seeds (lovage
seeds, optional)
1/2 teaspoon mustard seeds
1/2 teaspoon cumin seeds
1 teaspoon whole timur (Szechwan pepper)
1 tablespoon garlic, minced
1 tablespoon ginger, minced
1/2 teaspoon turmeric
1/2 teaspoon freshly ground pepper
3 tablespoons cooking oil
1 cup fresh dill, chopped
Salt to taste
DIRECTIONS
In a non-stick pan heat three tablespoons of cooking oil. Splitter jwanu seeds, whole timur
mustard seeds, and cumin seeds until they turn dark. Fry dried red chilies
for 15 sec. till it turns dark. Add garlic, ginger, ground pepper, and
turmeric; fry for a minute or so on low heat. Add mustard greens to the
spice-mixture, and stir-fry for about two minutes. Salt it. Increase the heat
to high; cook the mustard greens until wilted and the excess liquid has
evaporated off. Do not overcook the greens. Adjust seasoning with salt and
pepper. Garnish with chopped dill weed. Serve with rice.
Paneer Bhutuwa
(Paneer Cheese Cubes Curried with Mixed
Vegetables)
INGREDIENTS
1 lb. paneer cheese, diced (tofu can be used)
2 cups mushroom, sliced
1 cup red bell pepper, chopped
2 cups spinach, cleaned and torn into small pieces
1 cup onion, chopped
1 cup tomatoes, chopped
1 tablespoon garlic, minced
1 tablespoon ginger, minced
5 dry whole red chilies
1/2 cup whole cream
1/2 teaspoon turmeric
1 tablespoon curry powder
5 tablespoons oil
Salt and Pepper
2 tablespoons cilantro, chopped
DIRECTIONS
In a non-stick sauté pan, heat two tablespoons of oil. Brown cheese cubes on
all sides and reserve in a plate.
In a large pot of boiling
water, blanch vegetables, including cauliflower, mushroom and red bell pepper
for a brief time. Remove immediately and place in ice bath.
In the same sauté pan,
add remaining three tablespoons oil. Add turmeric and dry red chilies and fry
until the chilies turn dark, releasing an earthy flavor. Add chopped onions
and stir constantly until lightly browned. Add garlic, ginger and curry
powder and fry for a minute or so. Transfer the browned cheese cubes and
vegetables and stir-fry for five minutes over low heat. Add tomatoes, cream,
salt and pepper; mix well. Allow cooking for another five to eight, adding a
bit of water if necessary. At last, add spinach to the cheese-vegetable
mixture and gently fold in to wilt it down. Garnish with chopped cilantro.
Adjust seasoning with salt and pepper. Serve with steamed rice.
Mixed Vegetable Tarkari
(Mixed Vegetables Curried with Tomatoes)
INGREDIENTS
2 cups potatoes, cleaned, peeled and diced
1 cup onion, chopped
3 cups chopped assorted vegetables, half cup each (cauliflower, broccoli,
mushroom, red bell pepper, string beans)
1 cup green peas
2 cups tomatoes, diced
1 tablespoon garlic paste
1 tablespoon ginger paste
1 tablespoon hot chili paste
1/2 teaspoon turmeric
1 teaspoon curry powder
1 teaspoon cumin powder
2 cups broth or water
3 tablespoons cooking oil
Salt and Pepper
3 tablespoons chopped cilantro (for garnish)
DIRECTIONS
In a large non-stick sauce pan, heat oil and fry turmeric, cumin powder and
curry powder for a few seconds. Add onion and fry until lightly browned. Add
potatoes and fry until translucent. Add garlic, ginger and chili and stir
thoroughly with the onion-potato mixture for five minutes over low heat. Add
vegetables and stir for few more minutes. Add chopped tomatoes, broth and
salt and pepper; allow simmering for 15-20 minutes until the liquid has
thickened to a desired consistency. Add green peas just a couple of minutes
before taking off heat. Garnish with chopped cilantro. Serve hot with steamed
rice and roti (flat bread).
Chickpea Tarkari
(Chickpea and Potatoes Curried with Tomatoes)
INGREDIENTS
2 cups chickpeas, presoaked overnight
2 cups potatoes, diced
2 cups onion, diced
1 cup green pepper, diced
2 cups tomatoes, diced
1 teaspoon garlic paste
1 teaspoon ginger paste
1 teaspoon chili powder
1/2 teaspoon turmeric
1 tablespoon cumin powder
1/4 teaspoon asafetida
2 cups broth or water
3 tablespoons cooking oil
Salt and Pepper
2 tablespoons chopped cilantro (for garnish)
DIRECTIONS
In a large non-stick sauce pan, heat oil and fry turmeric for a minute or so.
Add diced onions and green pepper; fry until lightly browned. Add garlic,
ginger and chili pastes for a couple of minutes over low heat. Bring heat to
medium-low; add potatoes and stir-fry for five minutes or until potatoes are
half cooked. Add cumin powder and asafetida and mix well for a few seconds.
Put soaked chickpeas into the potato mixture and give it a good stir for
five-seven minutes. Add tomatoes, broth, salt and pepper; allow simmering for
20-30 minutes until the chickpeas are tender and a desired consistency of the
stew has been achieved. Garnish with chopped cilantro. Serve hot with roti (flat bread).
Masaura and Potato Tarkari
(Potatoes and Lentil-Vegetable Balls Curried in Spices)
(Note: Masauras are dehydrated (usually sun-dried) balls
of black lentil paste and minced vegetables. Allow ample time to make masauras before assembling the dish)
For Masauras (Sun-Dried Lentil-Vegetable
Balls):
INGREDIENTS
4 cups split black lentil, presoaked overnight
3 cups finely chopped onion, scallions, radish, cauliflower
1 teaspoon asafetida
1 teaspoon red hot chili powder
1 tablespoon garlic
1 tablespoon ginger
1 tablespoon curry powder
Salt and Pepper
1 cup water
DIRECTIONS
In a blender, combine soaked lentil, water, salt and pepper to for smooth
paste. Reserve the paste in a large bowl. To the lentil paste, add chopped
vegetables and all other ingredients; mix thoroughly to incorporate all
ingredients. Make 1-in. balls of the mixture and arrange them on a baking
sheet. Allow sun-drying until the ball are completely dehydrated. Food
dehydrator can be used instead. Store the dehydrated lentil balls in
air-tight container.
For Tarkari:
INGREDIENTS
3 cups masauras
1 cup potatoes, diced
1 cup chopped onions
1 cup chopped tomatoes
1/2 teaspoon cumin seeds
1 teaspoon garlic paste
1 teaspoon ginger paste
1 teaspoon chili paste
1/2 teaspoon turmeric
1 tablespoon cumin powder
1 cup whole cream
1 cup broth or water
6 tablespoons oil
Salt and Pepper
1 tablespoon chopped cilantro (for garnish)
DIRECTIONS
In a large non-stick sauté pan, heat three
tablespoons of oil and fry masauras until
golden brown. Reserve in a large plate. To the same sauté pan, add the
remaining amount of oil. Fry cumin seeds until dark. Add chopped onions and
turmeric and fry until lightly browned. Add potatoes, salt and pepper to the
onion mixture and fry on low heat for ten minutes or so until potatoes are
lightly browned cooked half way. Add garlic, ginger, chili and cumin powder
and stir for a couple of minutes. Add browned masauras
to the potato mixture followed by tomatoes, broth and cream. Cover and allow
simmering for 15 minutes or until the potatoes are
cooked tender and a desired consistency of the stew has been achieved.
Garnish with chopped cilantro. Serve with steamed rice.
Cauliflower and Potato Tarkari
(Potatoes and Cauliflower Curried with Tomatoes)
INGREDIENTS
2 cups potatoes, diced
4 cups cauliflower florets
1 cup green peas
1 cup onion, chopped
2 cups tomatoes, diced
3 dried red chilies
1 bay leaf
1/2 teaspoon cumin seeds
1/2 teaspoon turmeric
1 tablespoon curry powder
1 teaspoon garlic, minced
1 teaspoon ginger, minced
1 teaspoon chili powder
2 cups broth or water
4 tablespoons cooking oil
Salt and Pepper
2 tablespoons chopped cilantro (for garnish)
DIRECTIONS
In a non-stick sauce pan, heat oil and fry dry red chilies, bay leaf and
cumin seeds until dark. Add onion, turmeric, garlic, ginger, curry powder and
chili powder and fry until brown. Add potatoes, salt and black pepper and fry
on low heat for ten minutes or so until potatoes are lightly browned and
cooked half way. To the potatoes, add cauliflower and stir-fry for 10-15
minutes, gradually adding broth. When potatoes and cauliflower are almost
done, add diced tomatoes and green peas and cook for five more minutes or so
until all the liquid is completely absorbed. Adjust seasoning with salt and
pepper. Garnish with chopped cilantro and serve hot with rice or roti (flat bread).
Asparagus Bhutuwa
(Asparagus Stir-Fried with Potatoes)
INGREDIENTS
4 cups asparagus, cut into 1-in. pieces
2 cups potatoes, sliced
1 cup green onion, cut in 1-in. length
1/2 teaspoon fenugreek
1 tablespoon garlic, minced
1 tablespoon ginger, minced
1 tablespoon red chilies, minced
1/2 teaspoon turmeric
1 cup tomatoes, diced
1 cup broth or water
3 tablespoons cooking oil
Salt and Pepper
DIRECTIONS
In a large pot of salted boiling water blanch asparagus for a couple of
minutes and transfer to ice bath. In a non-stick sauté pan, heat oil and fry
fenugreek seeds until dark. Add potatoes slices, turmeric, salt and pepper
and stir-fry until potatoes are well browned and cooked half way. Add garlic,
ginger and chilies. Mix well to incorporate into the potatoes. Add blanched
asparagus, tomatoes and broth; stir fry for five-seven minutes over
medium-low heat until potatoes and asparagus are tender. Add green onions
just before removing from heat. Serve hot with rice pilaf, accompanied by tomato achar.
Eggplant Bhutuwa
(Eggplant Stir-Fried with Potatoes)
INGREDIENTS
5 cups eggplant, cut into 1-in. pieces
2 cups potatoes, sliced
1 cup tomatoes, chopped
1 cup green onion, cut in 1-in. length
5 dried whole chilies
1 teaspoon cumin seeds
1 tablespoon garlic, minced
1 tablespoon ginger, minced
1 tablespoon red chilies, minced
1 teaspoon ground black pepper
1/2 teaspoon turmeric
1 cup broth or water
1/2 cup cooking oil
Salt and Pepper
2 tablespoons chopped cilantro (for garnish)
DIRECTIONS
In a large pot of salted boiling water blanch eggplant for a couple of
minutes and transfer to ice bath. In a non-stick sauté pan, heat oil and fry
dried whole chilies and cumin seeds until dark. Add potatoes slices,
turmeric, salt and pepper and stir-fry until potatoes are well browned and
cooked half way. Add garlic, ginger and chilies. Mix well to incorporate into
the potatoes. Add blanched eggplant, broth and salt and pepper; stir-fry for
five-seven minutes over medium-low heat until potatoes and eggplant are
tender. Add diced tomatoes and green onions just before removing from heat.
Garnish with chopped cilantro. Serve hot with rice pilaf, accompanied by tomato achar.
Bitter Melon Tarkari
(Bitter Melon Curried in Yogurt)
INGREDIENTS
4 cups bitter melon, sliced in 1-in. length
1 cup onion, finely diced
1 cup red pepper, sliced in 1-in length
5 dried red chilies
3 fresh red chilies, minced
1 teaspoon mustard seeds
1 teaspoon garlic, minced
1 teaspoon ginger, minced
1/2 teaspoon turmeric
1 tablespoon curry powder
2 cups yogurt
3 tablespoons cooking oil
Salt and Pepper
1 tablespoon chopped cilantro (for garnish)
DIRECTIONS
In a large pot of well-salted boiling water blanch bitter melon slices for a
few minutes and transfer to ice bath. Blanching in heavily salted water
reduces the bitterness of bitter melon. In a non-stick sauce pan, heat oil
and fry mustard seeds and red chilies until dark. Add onion and green pepper;
fry until light brown. Add turmeric, curry powder, chilies, garlic and
ginger; mix for a minute or so. Add the blanched bitter melon and stir fry
for five minutes. To the bitter melon mixture, add yogurt and salt; mix well
to incorporate all ingredients. Cover and cook on medium heat for ten more
minutes. Once a desired consistency of stew has been achieved, garnish with
chopped cilantro and serve with steamed rice.
Cheese-Stuffed Cabbage Rolls
(Stuffed Cabbage Rolls, Nepali style)
INGREDIENTS
1 lb. paneer cheese, crushed
1/2 cup onions, finely chopped
1/2 green onions, finely chopped
1 cup cooked rice
2 teaspoons dill weed, minced
1 teaspoon garlic paste
1 teaspoon ginger paste
3 fresh red chilies, minced
1 tablespoon cumin powder
1 teaspoon flour
1 egg
2 tablespoons melted butter
1 head fresh cabbage
Salt and Pepper
For sauce:
1 cup chopped onions
2 cloves garlic
1/2 in. ginger
1 cup chopped tomatoes
1 teaspoon mustard seeds
1 cup broth or water
2 tablespoons clarified butter
1 teaspoon chili powder
Salt and Pepper
2 tablespoons green onions for garnish.
DIRECTIONS
In a large bowl combine all ingredients except cabbage. Mix well, cover, and
refrigerate for at least an hour. In the mean time, core the head of cabbage, boil in salted water till soft. Separate into
leaves, and keep in ice-cold water. Remove the thick veins if necessary.
Spread a cabbage leaf on cutting board, place two tablespoons of filling,
fold sides, and roll up. Hold the loose end of the leaf with small bamboo
sticks or secure with twain. Repeat with other leaves. Rub butter generously
on the stuffed rolls and stack in a steamer. Steam till the stuffing is
cooked through, about 8-10 min. Transfer the steamed rolls to a large plate.
For sauce, in a non-stick
sauce pan heat two tablespoons of clarified butter,
splitter mustard seeds. Add onions and sauté till brown. Add garlic, ginger,
and chili powder, and fry for a minute over low heat. Add tomatoes, broth,
salt and pepper. Simmer the tomato mixture until the sauce thickens up, about
15 min. Transfer the stuffed cabbage rolls to the sauce and heat through,
frequently turning, about 10 min. Garnish with chopped green onions. Serve
with roti (flat bread) and tomato achar.
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