Healthy Indian Recipes- Ultimate Cooking Guide: Healthy Approach to Indian Cooking

Healthy Indian Recipes—

Ultimate Cooking Guide

Healthy approach to Indian cooking

This book supports Children’s Charity—Mary’s Meals!

All information available at the back of this book

H. Karam Ellahie

Copyright © 2013 by H. Karam Ellahie.

ISBN:          Softcover                                 978-1-4797-8066-2

                   Ebook                                      978-1-4797-8067-9

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Contents

Foreword

Appreciations and Recommendations of the author’s cooking…

Acknowledgement

Introduction

Chapter 1      Basics of Food

Chapter 2      Healthy Snacks and Starters

1.   Dahi chana chaart (Plain yoghurt and chickpea salad)

2.   Chana aloo chaart (Chickpea potato salad)

3.   Tazza pahl chana chaart (fresh fruit and chickpea salad)

4.   Chickpeas and potato stir-fry

5.   Dahi aloo bhurta (Plain yoghurt and baked potato salad)

6.   Aloo bhurta (Baked potato mash)

7.   Baagun dahi bhurta (Baked Aubergines and plain yoghurt salad)

8.   Shimla mirch and Baagun bhurta with dahi (Baked red/green pepper, baked aubergines mash with plain yoghurt)

9.   Aloo, Shimla mirch and Baagun bhurta (Baked potato, baked red/green pepper and baked aubergines mash with tomatoes and onions)

10.   Shakarkandi bhurta (Baked sweet potato mash)

11.   Aloo tikkis (Potato cakes): This is a vegetarian version of the cutlets and is also known as potato cutlets.

12.   Aloo, palak and cheese tikkis (Spinach and cheese potato cakes)

13.   Aloo tikkis with tuna fish (Fish cakes)

14.   Shami kebabs (mince/ground meat and chana daal kebab)

15.   Meatball/Koffata kebabs or kebab on skewers

16.   Nargisi koffata kebab (Meat and boiled egg kebabs)

17.   Chicken tikka masala

18.   Tandoori Chicken

19.   Pakoras

20.   Pakoras batter for the onion rings, aubergine slices, spinach leaves, potato slices and for frying whole fresh chillies.

21.   Samosas

22.   Namick Paray (Savoury nibbles)

23.   Masala fish and fish with wholesome batter

A.   Masala Fish

B.   Fish with wholesome batter

24.   Plain yoghurt as a snack and how to make yoghurt

25.   Yoghurt drink (lessee)

26.   Paneer (Homemade cheese) snacks and how to make paneer

27.   Indian Soups

A.   Lentil and rice soup

B.   Beans soup

C.   Vegetable soup

D.   Chicken and vegetable soup

Chapter 3      Main Meals

3A.   Preparation of the basic curry sauce

3B.   Meat Curries

1.   Lamb curry

2.   Goshtt aloo (Lamb curry with potatoes or turnips or pumpkin or peas)

3.   Sabzi Goshtt (Vegetables & meat curry)

4.   Stir fry liver

5.   Meat and spinach curry (Goshtt and saag)

6.   Chicken curry

7.   Meat and lentil curry (Goshtt and daal)

8.   Chicken and vegetable stir-fry

9.   Beef curry with potatoes or turnips or Kadoo (pumpkins) or peas

10.   Fish curry

11.   Meat korma

12.   Koffata (Meatball) curry

13.   Keema Chawal (Mincemeat and rice), see recipe No: 4 of Chapter 4

14.   Mincemeat with potato and peas (keema, Aloo and mutter curry)

15.   Chicken tikka masala (Also see recipe No: 17 of Chapter 2)

16.   Tandoori chicken (Also see recipe No: 18 of Chapter 2)

17.   What else can you make with a whole chicken?

18.   Beef or lamb Pasanda

19.   Nargisi Koffata curry

3C.   Vegetarian curries

1.   Potatoes, peas and carrots curry (or frozen mixed vegetable)

2.   Aubergine and potato curry (Baagun Aloo)

3.   Cauliflower and potato curry (Phool Gobi and Aloo)

4.   Fresh spinach and potato curry (Palak and Aloo)

5.   Mooli, Palak and Aloo curry (Indian white radish, spinach and potato curry)

6.   Courgettes, red pepper and potato curry

7.   Cabbage, carrots and potatoes curry (bundh Gobi, gaajer and aloo)

8.   Bhandi (Okra) and onions curry

9.   Eggs and potato curry (Aunday Aloo)

10.   Indian egg omelette

11.   Lentils and beans (daals)

12.   Lentils and the vegetable curry

13.   Pakoras Curry (baysen karhee)

14.   Vegetable Korma

Chapter 4      Rice

1.   Boiled Rice or Plain rice

2.   Mutter pulao rice (Peas pulao rice)

3.   Goshtt pulao rice (Meat pulao rice)

4.   Keema Chawal (Mincemeat and rice)

5.   Meat biryani

6.   Vegetable biryani

7.   Fish biryani (with peas and potatoes)

8.   Tahari rice (meat or vegetable curry rice)

9.   Khichri (Kedgeree)

9A.   The Khichri for the tender stomach

9B.   Chana daal Khichri

Chapter 5      Indian Breads

1.   Plain Chapati (Roti)

2.   Paratha (plain or stuffed): Paratha is a crispy and a flaky fried chapati.

3.   Methi and spinach paratha

4.   4. Stuffed paratha

5.   Baysen Ki Roti

6.   Naan bread

7.   Poories

8.   Pooray (pancakes)

9.   Dosa bread is a crispy pancake made with rice and urid daal (with no wheat flour)

Chapter 6      Indian Condiments

1.   Pickles

2.   Hara Dhania chutney (Fresh coriander chutney)

3.   Hara poodina chutney (Fresh mint chutney)

4.   Plain yoghurt with fresh chutneys

5.   Plain yoghurt and cucumber raita

6.   Plain yoghurt and potato or aubergine raita

7.   Plain yoghurt and boondi raita

8.   Onion, tomato, red or white radish and cucumber salsa

9.   Plain yoghurt

10.   Imli (Tamarind) chutney

11.   Anardana (pomegranate seeds) chutney

Chapter 7      Indian Desserts:

7A.   Milk puddings

1.   Chawal Kheer (Rice pudding)

2.   Gujrella Kheer (Rice pudding with carrots)

3.   Phirini (Ground rice and milk pudding)

4.   Coconut Burfi

5.   Rasgullas and Rusmali (paneer dessert)

6.   Savayian kheer (Fine vermicelli noodles pudding)

7.   Shahi Tokraay (Bread Pudding)

8.   Pista (pistachio) or mango Kulfi (Indian ice cream)

9.   Yoghurt as a dessert

7B.   Halva Desserts

1.   Savayian (Vermicelli) halva

2.   Semolina/Sooji halva

3.   Baysen and egg halva

4.   Gaajer (carrot) halva

5.   Baysen ladoo

6.   Zarda rice (Yellow sweet rice)

7C.   Mithai (Indian sweet meat)

Chapter 8      Homemade cold and hot beverages:

8A.   Cold beverages

1.   Plain water

2.   Shikanjbi (Shikanjbeen/ Shikanjvi) or Leemoo paani

(Fresh homemade Lemonade)

3.   Mint cold tea

4.   Lessee drink

5.   Imli (Tamarind) drink

8B.   Hot beverages

1.   Elaichi Chai (black tea delicately flavoured with green cardamom)

2.   Saunf chai (Fennel seeds tea)

3.   Fresh ginger root tea

4.   Masala (spiced) Chai (tea)

5.   Mint tea

6.   Celery chai

8C.   Kanji (The naturally fermented carrot drink)

Over 100 Indian recipes for snacks, curries, rice dishes, Indian breads, condiments, desserts and beverages. These are flavoursome, authentic, easy, wholesome and economical recipes with some beneficial food facts and realistic cooking tips—all in one book.

H. Karam Ellahie

Foreword

Hameeda has lived in the United Kingdom for many years but still remembers and honours the cuisine of India. She is a faithful and enthusiastic Christian who has long been a member of the United Benefice of St Paul’s and St Mary’s in Surrey and often arrives at church events and Bible Study groups with wonderful aromatic dishes.

A gifted and experienced science teacher as well as an expert cook, Hameeda works hard to harmonise traditional Indian recipes with ingredients easily available over here and thinks carefully about what is most appropriate to the occasion and the friends, family or larger church groups to be fed. She has made lamb dishes and the unleavened bread for our Maundy Thursday celebration of the Last Supper, as well as samosas and pakoras for fellowship meals and parties. All she does is offered with love and prayer, a sense of tradition and an awareness of what is good and healthy for both body and soul!

I have much pleasure in commending her book, ‘Healthy Indian recipes –Ultimate cooking guide’ and look forward to trying the recipes myself.

Rev. C. Bourne

Appreciations and Recommendations

of the author’s cooking…

I have known Hameeda as a very dear friend for over 30 years and we have enjoyed exchanging western, Punjabi and Guajarati recipes with each other. My late husband was very fond of her rice pulaos, aloo parathas and all her curries. My son loved her koffata kebabs. Fish biryani, fresh fruit chickpea chaart, pakoras and zarda rice with pineapple (Sweet yellow rice) are my favourites among many other of her dishes that I have enjoyed. I strongly recommend her recipes, they are worth trying!

N. Jiwaji

Hameeda has kindly shared several of her delicious home-cooked dishes with our family over the years. She has a large repertoire of family recipes for starters, main meals and desserts. They contain a wide variety of healthy, natural ingredients which blend together to produce fragrant aromas and many interesting flavours.

V. Shingles

I am looking forward to buying Hameeda’s cookery book. Her Indian cooking I have sampled at our International Food Festival is so good, that I only wish she held a master class.

J. Phillips

I have known Hameeda for many years. Her cooking is not only good for you nutritionally but it is delicious. It has inspired me to try some of her curry recipes and they were a success. I pray that her expertise will do the same for you.

J. Jones

I have been the grateful and enthusiastic recipient of Hameeda’s Indian starters and curries and each time it has been a delight. Authentic cooking from someone in the know that never fails to satisfy. I look forward to buying a copy and getting stuck in!

M. Chambers

Her delicately-flavoured samosas, pakoras, tuna fish and potato kebabs, chickpea and fresh fruit chaart (salad), raitas, vegetable curry, daal and bean curry, meatball curry, lamb curry and chicken curry with chickpea/pea rice pulao are the highlights of the many international charity suppers held at Church.

C. Shearer

Really enjoyed the food cooked by Hameeda. Authentic Indian cuisines cooked by someone from India/Pakistan, but with Hameeda’s own blend of inventiveness.

L. Randall

I always looked forward to the Indian meals that Hameeda happily cooked and brought to work; they were always very tasty and full of flavour. I would fully recommend that her recipes be tried and be tasted by all who enjoy Indian food. Pakoras, meatball curry, chicken/lamb curry and the chicken rice pulao with the Indian condiments were the best for me.

A. Gregory

I have cooked, eaten and fed other people using Hameeda’s easy and workable recipes and everyone I know who has eaten that food, found it amazingly delicious. I have eaten in Indian restaurants all over the world and have yet to find anything that tastes so good.

A. Muammar

Hameeda’s food was always very flavoursome but I especially remember her pakoras as being the best I had tasted then or ever since! I have never eaten any better pakoras. Now, every time that I eat one I always think back to her and her pakoras. Everyone always looked forward to her bringing in meals and could not get enough of her tasty food.

D. Dobbs

Carrot, potato and peas curry, using Hameeda’s recipe, won many compliments at a curry party for over twenty people.

C. Shearer

When Hameeda worked with me her Indian lunches were eagerly anticipated by all of us and lived up to everyone’s expectations—all recipes available and highly recommended, try them for yourself!

P. Hodson

All the great variety of homemade Indian food that Hameeda generously cooked for her colleagues has always been absolutely fantastic, much better than anything bought from a restaurant! The meatball curry, chicken pulao rice, tandoori chicken and black eye bean curry were particularly favourites of mine.

M. Curtis

I found Hameeda’s cooking to be absolutely delicious! The combinations of ingredients were very attractive and colourful and the food was very well spiced.

A. Webb

I have tried a few of Hameeda’s recipes and have found them easy to follow and very tasty. My favourite dish is her minced beef and potato curry and I look forward to trying out some new tasty dishes from her recipe book.

J. Tonks

‘Healthy Indian recipes –Ultimate cooking guide’ offers simple honest recipes which no doubt you will enjoy. I have tasted Hameeda’s delicious meat/vegetable curries, pulaos, pakoras and many more dishes. Therefore I can thoroughly recommend you to give it a try!

M. Haffner

I am very fond of her cooking because it is not all about chilli-hot food but everything is delicately flavoured. Hameeda’s recipes are not only nutritious and balanced but without excessive use of salt, sugar and fat.

H. Farrukh

Acknowledgement

I am grateful to my sons for appreciating all my efforts which go in the preparation of the food cooked for them. They now realise that the time is approaching when they need to consider learning some of the Indian dishes they really enjoy. So they requested that I write all the recipes for the food I cook. I loved the idea and started